Author Archives: TonyLaRocco

Eating For Lean Muscle Mass Part 2

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Fats

You need to gain muscle size as opposed to mere body size (which is usually a marbling of fat and muscle). In accordance with this concept, you want to avoid fat, however, some fat intake is necessary and even vital for the correct functioning of the human body. Fat plays some vital roles in maintaining the physique at optimum levels. The problem with fat is that it is very dense in calories and easily digested and added to the body. For example, protein and carbohydrates contain 4 calories per gram; fat contains 9 calories per gram. What does this mean? It translates into the fact that fat contains 225 percent more calories per gram than either protein or carbohydrates! You want to be careful about how much fat you are getting in your diet because a little goes a long way, especially when you realize that the diet of the average person contains far too much fat. In 1860, fat contributed to 25 percent of the calories consumed in an average person’s diet. Today that figure has escalated to the point where 39 percent of the average person’s caloric intake comes from fat.

How much fat should you allow in your muscle-building diet? Certainly not 39 percent, or even 25 percent. But you don’t need to be as tight about fat as a person who is getting lean or preparing for a bodybuilding contest. A good range would be around 10 to 15 percent of total calories consumed.

The diet of the average person consists of about 39 percent fat. The fat intake should be around 10 to 15 percent fat, from quality fat sources.

What to Eat, Part 2

What type of fat sources should be utilized in your diet program? The best sources are omega-3 fats, a fish oil that has been found to benefit to the heart. Olive oil and canola oil are also acceptable in moderation.

There are two dietary essential fatty acids (EFAs) and they are not primarily energy-burning fuels like most other dietary fat but are needed for growth and repair of cells. Of the two, linoleic acid is fairly abundant in the major oils we consume (corn and safflower are major sources), and we also have stored up a nice backup of linoleic acid in bodyfat triglycerides. But many of us are deficient in the other essential fatty acid – linolenic acid – and grocery stores have only one selection. You would have to consume a rather large amount of soy oil to bolster this EFA, but a minimal one tablespoon of flaxseed oil would handily fulfill your linolenic deficiency.

As you can see, all fats are not bad. A small amount of the good fats is necessary.

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What to eat for lean muscle mass

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Since the diet of the average person contains a high amount of sugar, highly refined processed carbohydrates, and fat, and none of this is recommended for a bodybuilding diet, what can you eat for muscle mass? “The secret of rapid weight gain is a high-protein, high-calorie diet,” according to the king of muscle mass, Arnold Schwarzenegger. “Your body can effectively utilize only so much protein at a time: 30 to 50 grams seems to be the maximum amount. Eating six small meals a day (instead of three large ones) is the ideal way to pace your protein intake. Smaller amounts of food are handled more easily by the digestive system, and there is no danger of overstretching the stomach.”

Since you should not get your caloric intake from sugars, highly processed refined carbohydrates, and fats, and since protein does not make up a major caloric count, where should you obtain the rest of the calories needed to fuel the changes in your body? The answer is complex carbohydrates.

Complex Carbohydrates

Complex carbohydrates are the ideal source for energy. They digest slowly and are absorbed slowly. The calories they contain are burned in an even, prolonged manner, which provides for a consistent release of the critical anabolic hormone insulin. Complex carbohydrates are ideal for the person who is trying to gain muscle mass. 

The correct intake of simple sugars should be less than 20 to 30 percent of all carbohydrates and less than 10 percent of the total diet. The fuel source for building massive muscles should be complex carbohydrates.

What are the best sources of complex carbohydrates? The potato is one excellent source. The regular potato is great, and so is the sweet potato. (Make certain, though, that you are eating your sweet potato in a natural manner instead of from a can which is full of added sugar syrup.) Rice is another excellent source of complex carbohydrates. Cereals are excellent provided they are not the type with the added sugar. Oats are great, so is Cream of Wheat and Malt-O-Meal. Another excellent pair of cereals are Grape nuts and Shredded Wheat (biscuits or the bite-size version). Other fantastic sources of complex carbohydrates include the many varieties of beans, and the many varieties of pasta. Whole-grain breads are also good. The bulk of your eating should contain a combination of high-protein foods along with complex carbohydrates. Mix these two food types together often.

Also include a lot of fresh vegetables and fruit in your diet. These will keep you healthy and in the gym instead of at the doctor’s office. The fiber that comes along with many of the complex carbohydrate foods will also be beneficial to your health. The healthier you are, the stronger your workouts will be and the quicker you will recover.

Part 2 will be added tomorrow

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Turbulence Training Product Review

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Turbulence Training promises fast fat loss results for men and women who don’t have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.

Let’s take a look at this claim, and see if it really measures up!

Before we get to the program, let’s take a look at the expert behind the workouts. I’ve come across Craig Ballantyne’s name many times in popular fitness magazines such as Men’s Health and Men’s Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness expert.

I’ve also talked to Craig about his training and education background, and I’ll be honest, it was impressive, unlike the trainers with weekend certifications that pop up at large commercial gyms. Craig’s experience goes back to the mid-nineties, in both the gym and in the research lab. He’s actually led research trials on sport supplements, strength training, and cardiovascular training.

Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he’s come up with a new training system for fat loss.

In fact, Craig’s articles are always pretty hard on traditional aerobic cardio workouts. So if you’re looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench, dumbells, and an exercise ball, then you’ll like what Craig has for you here.

Now one of the biggest questions about the program is simply, “What is Turbulence Training?” Well according to Craig, its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. He says, “Cardio doesn’t boost your metabolism after exercise. Only strength training and interval training do that – while you work, sleep, and eat – your body will be shedding fat.”

Fortunately, Craig’s unique system of bodyweight exercises, dumbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chinup bar). So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.

Frankly, I’ve used the program myself and recommended to many others. Why? Because no one has time for long workouts! That’s why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don’t have time to do another 90 minute workout every day of the week.

In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig’s programs. But the Turbulence Training system is best for burning fat without sacrificing muscle – so you end up lean, defined, chiseled and toned.

And its fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength – again, all with minimal equipment needs.

But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase (PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).

But each workout progresses into the next. He’s used all of these workouts with hundreds of clients – so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn’t matter, only results matter! And you are in expert hands with Turbulence Training, and Men’s Health expert, Craig Ballantyne.

Craig’s Turbulence Training also contains a contract — basically, your pledge to being committed to the program. It also includes an ebook on Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.

All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos.

Okay, so bottom line. Turbulence Training is NOT….

  • Long, slow cardio workouts
  • A machine-based exercise circuit
  • A bodybuilding program to gain bulk
  • A workout with lots of time-wasting isolation exercises
  • A restrictive eating plan

Turbulence Training provides NONE of the above. On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you’ll actually have fun and you won’t “dread” these workouts – heck, they will be over before you know it!

If you’re in the slightest bit curious, I recommend you look closely at Craig’s program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig’s expertise. For the money, it’s the best deal in the fitness and fat loss industry – so much better than diet pills! And remember…

Craig Ballantyne’s Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee… if you are not completely satisfied, you will receive your money back, no “ifs,” “ands,” or “buts.” So you really have nothing to lose. For more information or to purchase the product  click here

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10 secrets to a fit family

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It’s no secret that many parents and their children are overweight. These 10 simple ‘secrets’ can help you change your family’s lifestyle so that you can all become fit and healthy.

1) Eat Whole Grain Foods

Processed and refined grains, such as white bread, white rice, cereal, pasta, and other foods made with white flour have a high glycemic index, low amounts of fiber, and less vitamins and minerals as foods made with whole grains. Making the switch to whole grain foods, including whole wheat bread, whole grain pasta, brown rice, and cereals made with whole grains, are an easy and healthy way to make your family’s diet more nutritious.
2) Limit Soda and Fruit Drinks

Soda and fruit drinks have low nutritional value and a lot of calories. At about 150 calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day.
Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.
3) Eat More Fruits and Vegetables

Most children don’t eat enough fruits and vegetables and that usually means that they are eating other less nutritious foods. With a high fiber content and lots of vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them, eating fruits and vegetables can help you to feel full and satisfied so that you don’t overeat.
4) Eat More Foods with Calcium

A common mistake people make when trying to lose weight is that they stop drinking milk, eating cheese and yogurt. Calcium is important to build healthy bones and to help you lose weight. You should encourage your kids to drink low-fat milk, eat portioned amounts of cheese and yogurt to help lose weight and maintain a healthy weight.
5) Be More Active

Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time in front of the TV, computer and playing video games will burn calories and improve fitness levels.

Family activities are also a good way to be more physically active. Even simple things, like walking across a parking lot, using stairs, and going for short family walks or bike rides, can make a big difference.
6) Know Where Calories Come From

While you don’t necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid or soda he drinks? Or maybe because his portion sizes are too large?

If you know where your kids’ calories are coming from, you will know where to make changes and how you can cut back, especially on foods that have a lot of empty calories.
7) Learn About Carbs

Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal. While it is a good idea to avoid foods that have refined such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs should be part of a balanced diet.

Instead of avoiding all carbs, just learn about how to choose foods with ‘good’ carbohydrates, which includes fruits, vegetables, beans, and whole grain foods.
8) Learn About Fats

Like carbs, there are ‘good’ and ‘bad’ fats. Instead of making the mistake of trying to stick to a low fat diet, and simply substituting other foods that are often just as high in calories, you should eat foods that have ‘good’ fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.
9) Choose Healthy Meals when Eating Out

Even if your family eats healthy at home, if you eat super-sized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you eat out a lot, review the nutritional facts of the restaurant’s menu and watch your portion sizes. Calories and fat quickly adds up when eating out!
10) Stay Motivated!

Most people know what they need to do to be healthier however, eating healthy and exercising is not easy. Education about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit. Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthy track.

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Rapid Weight Loss

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Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight’s life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body’s reaction. Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body’s insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

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Benefits From A Home Gym

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Nearly everyone today has been educated on the benefits of getting regular exercise. Yet still there are an average of sixty percent of American adults not getting enough exercise, while twenty-five percent of the population isn’t active at all. Whether this comes in the form of housecleaning for an hour or strength training at the gym–exercise keeps your muscles strong, your heart strong, and your body in shape. You may find that having home gym equipment to exercise on is a great way of staying active so that you can stay healthy.

Doctors have found that the more active you are the healthier you are in many studies. There is a direct correlation between physical activity on that home gym equipment and a lowered risk of diabetes, heart disease, high blood pressure, colon cancer, and muscle, bone and joint problems. Also if this wasn’t all ready enough to have you looking up home gym equipment reviews on the internet, exercise can literally make you feel better mentally and emotionally.

Plus you don’t have to exercise for hours a day every day of the week to receive these benefits. Most doctors suggest that you exercise three to five times a week for about a half an hour each time to remain happy and healthy. On a piece of your home gym equipment that’s only one and a half to two and a half hours of exercise each week. More than likely you’ll get addicted to the exercise once you get into a routine and end up exercising more than that on a weekly basis.

Anyone can benefit from the exercise that they get from using home gym equipment. As mentioned previously there are many home gym equipment reviews available online for you to look at in order to get an understanding of the wide variety and availability of home gym equipment on the market.

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Following A Weight Loss Plan

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Overview:

By now, you may been riding the fad weight loss plan merry-go-round for quite some time and are ready to jump off. You have followed one regimented diet after another (the Zone, the Cabbage Soup diet or the Atkins diet), eaten prepackaged or powdered foods or MREs (meals rejected by Ethiopians), counted calories, given up flavor in favor of low fat, gone to the support groups. And you may have even lost some weight – only to see the pounds reappear after you went off the program. Every year, 100 million Americans go on a diet and up to 95% of them gain back any weight they lose within five years.

Such a weight loss plan can be a very temporary way to get started, but recognize it’s not long-term. Remember, anything you can do in a few days, you can undo in less. The American Heart Association (AHA) recommends adopting healthy eating habits, rather than impatiently pursuing a crash diet or quick weight loss plan in hopes of losing unwanted pounds in a few weeks. Weight loss occurs from expending more calories than you consume. Therefore, the only rational way to lose weight is to eat fewer calories, than you expend in daily activities, and this process takes time.

Change Your Lifestyle:

Losing weight permanently may seem a distant dream, too good to be true. But a combination of a sensible diet and daily moderate exercise can help you fulfill this dream. As a weight loss plan, exercise alone is not as potent, but when combined with proper dieting, it can prove lethal for obesity. Exercise combined with dieting, leads to more weight loss than any other weight loss plan. This does not imply that exercise alone is worthless. Physical fitness is certainly good for you, and is more effective in reshaping your body than it is for shedding flab.

Exercise helps build muscles, and muscles burn more calories for fuel. Exercise helps to burn off excess calories and starting a regular exercise program is critical for any weight loss plan. For that reason, those involved in manual labor are rarely obese. In most cases, obesity is the result of a sedentary lifestyle. Lack of adequate physical activity, primarily contributes to causing obesity. While it is true, that exercise stimulates the digestive system and makes the individual hungrier, one can easily satiate this increased hunger by consuming large quantities of low-calorie foods. However, physical activity does not have to be excessive or overly strenuous to be effective.

Healthy eating is the best way to reach and maintain a healthy body weight. A balanced, whole foods diet – containing a variety of vegetables, fruits and grains, raw seeds and nuts, beans, fermented milk products, fish, and poultry is the best prescribed weight loss plan for reaching your ideal body weight. A good weight loss plan must be based on a well-rounded diet, as a deficiency in one or more nutrients may interfere with your weight loss goals.

Summary:

If you have tried to lose weight before, consider what you did in the past that did not work for you and start from a different place. Establish a pragmatic, healthy weight loss plan for yourself and be clear about the reasons why you are undertaking this process again and what you are willing to do to achieve success. Instead of a one-size fits all diet, you need to understand that everyone requires a unique weight loss plan to shed weight and regain health. You know yourself well, what does and does not work for you. Give yourself the tools, knowledge, and support to reach your goal. Ultimately, you are the one who must decide if losing weight and making other lifestyle changes will improve your health.

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7 Ways To Maximize Fat Loss

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Hey, we all want to shed some pounds and get back to the body that we had when we were younger and didn’t appreciate it but it takes discipline, planning, and dedication to make that happen. All too often people shed 10 or 15 pounds and then seem to stop losing weight. There is definitely a reason this happens and it should not be seen as failure or an excuse to give up on your weight loss goals. Here are 7 absolutely killer ways to maximize your fat burning routine and help ensure success with your weight loss goals.

1) Anaerobic Exercise

If you think you can just run laps or pedal that fat away, think again. Muscle tissue is what burns the most calories in our bodies and you need to life weights in order to create bigger muscles that will burn more calories. Now although aerobic exercises such as cycling or swimming are also necessary, the fact remains that building bigger muscles is the best way to lose weight and keep it off. This is because you are creating a more efficient calorie burning machine by lifting weights which will ensure you success with your weight loss goals.

2) Warm-up and Cool Down

Warming up before exercising and taking the time to cool down afterwards with some light exercises are not generally seen as essential to a fat burning program. However, the reason why a lot of people tend to give up on their weight loss goals is because they failed to see the progress they hoped for when they began. An injury, even one that only lasts for a few days, can set your weight loss goals back by weeks and lead to a loss of stimulation. You need to plan an extra twenty minutes into your weight lifting routine for these two essential activities or you risk injury and derailing your weight loss plan.

3) Diet, Diet, Diet

This should not be a killer way to maximize your weight loss goals but it is. The reason for this is because people tend to think of losing weight in two ways: diet, or exercise. Hey, these two go hand in hand and you are never going to maximize your fat burning routine in the gym unless you take care of your body outside of the gym. Stop thinking of meals in terms of three: instead, think 5 meals with smaller portions. The FDA recently developed a new food pyramid with this very idea in mind and you should check it out before starting your fat burning program because it can save you a lot of time and energy if you get the diet part figured out before even stepping into the gym.

4) Plan Workouts

The body is the most complex machine on the planet and you can’t just hope to step into a gym and jump on a machine or some weights and think that you are going to see the results you want without knowing how they affect your body. The ideal exercise routine is done only 3 or 4 times per week and only for 30-45 minutes at a time. You cannot work your body more than this because it will actually cause your muscles to break down which means you will be burning fewer calories, and therefore, not maximizing your fat burning routine in the gym. If you have any doubts about what kind of routine is ideal for your goals, don’t be afraid to consult an physical trainer to help you set up a program that is best suited for you.

5) Nutritional Supplements

If you really want to maximize your fat burning routine in the gym, then you need to consider using nutritional supplements. Now I am not talking about those crazy supplements that promise to burn fat for you while you sit and watch tv! I am talking about essential fatty acids, amino acids, whey protein….things that will truly maximize your workouts that you can’t always expect to get in the foods you eat every day. Again, consult a physical trainer if you want to know which supplements are best for your weight loss goals.

6) Set Weekly Goals

I know that this just seems terribly obvious but the truth is that most people are not thrilled with the idea of working out so it is easy for them to skip a session or indulge in some pizza and think that they will make up for it next time. Listen, next time never comes and when you stop seeing the scales go down, the motivation just seems to stop. By setting weekly goals, you can track your progress and make it that much more likely that you will adhere to the goals when you see things are not going as expected.

7) No More Late Night Snacks

This one may not seem to make sense, but I assure you that it will help maximize your fat burning exercises. The reason is your metabolism. When you eat right before you go to bed, it throws your body off and you probably notice that you awaken and don’t feel hungry. Then, you skip breakfast entirely or only snack on a bagel or something on you way into work.

The result: the body goes into conservation mode. This means that it slows down your metabolism and that means you are burning less calories throughout the day. Plus, it increases the likelihood of snacking and basically just sets the scene for a bad cycle. Eating five smaller portioned meals per day also has to do with your metabolism as it has been found that metabolism remains highest when there is a consistent supply of food in the body. You might not believe that late night snacking affects the way your body burns fat when working out, but it does.

Now some of the things listed above are obvious while some just seem silly. And yet, taken together and consistently adhered to, these 7 little ideas will maximize your fat burning in the gym and get you to that body you can see in your mind but not the mirror far quicker than if you just go about things in a disorganized and inconsistent manner.

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Eat Like A Man!!!

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Wouldn’t it be great to follow a diet that was aimed at men, and men only? Wouldn’t it be awesome to follow a diet specifically for bodybuilders and sportsmen that made you feel good, look good and get good things?   

You know, what our society calls The Good Life… But even more than that, imagine living life as a WARRIOR who has the power and courage to be good and do good so that your life matters in history.  Isn’t that what every man desires deep down? 

You’re not an accident so don’t live your life like it’s an accident. Want to know your MISSION in life?  It’s to positively influence people who don’t have influence!  (I’ll talk about this more in another newsletter) And to be able to influence, you need to look your best and feel your best so people view your life as a trade-up!

When people look at YOU, do they consider your life a “trade-up” or a “trade-down”?  That’s a powerful question my father begged of me… 

Regardless, of your answer, it’s never too late to TURNAROUND and I believe this all starts with how you eat (and train and think).  Once you make a few changes with your diet and training, as Chad Howse will teach you in his epic guide, The Man Diet, you’ll experience huge effects on your training, fat loss, muscle building, energy levels, looks, confidence and bedroom skills.

Incorporating the eating strategies in The Man Diet could be the one thing you do this year that makes the biggest effect on your life.  And until tonight at midnight you can grab yourself a copy for less than a trip to the movies, it’s a great resource:

==> The Man Diet + Boost Your Testosterone + 50% Off (ends tonight)

The Man Diet is revolved around not only maximizing your body’s ability to boost testosterone but to uptake the testosterone you currently have. That’s the key. 

If you want to burn fat faster, you need optimal test levels. 

If you want to build muscle quickly, you need optimal test levels.

If you want to kick some tail, get shit down and make a name for yourself, your test levels better be surging through your veins!

You see: Testosterone is an essential part of EVERY area of success in your life.  It impacts EVERYTHING.  

And The Man Diet has everything to do with testoterone, plain and simple. Sure, you can research this topic until you’re blue in the face but the reason I’m recommending this e-system to you today is because Chad has already spent dozens of dedicated hours researching this topic and you can have it nicely organized and served to you on a silver platter in a matter of minutes. 

==> Get an eye-popping, jaw-dropping body with The Man Diet (discount ending)

I think you’ll enjoy The Man Diet, a lot.  It delivers on exactly what it promises and then some.  I will say, the only thing in the program I’m not a huge fan of is the intermittent fasting strategies but other than that, it’s bang on.

What I REALLY loved was the customized eating schedules based on what time you train — this was worth the small price of the program alone.

WARNING: If you’re not into eating “man food” (i.e. red meat) to maximally experience the benefits of dropping off excess fat, maxing your strength, gaining lean muscle, ramping up your mood to unbreakable levels and enjoying a healthy sex drive, then this is not for you.  

To get more information about The Man Diet, click here. 

I actually consulted with Chad when he designed the system and made sure that it was not missing anything essential. He did a great job eliminating all the BS.  You’ll learn everything you need in order to eat in a fashion that makes you tick loud and strong… and so that others around you take notice:

==> Last chance to Eat Like a Real Man & Skyrocket Your Test Levels (50% off) 

Remember, the results from The Man Diet will not only help you look good, feel good and get good things but it’ll inspire you to BE good and DO good — they keys to being remembered in history and leaving a positive legacy! This is what matters. 

To find out more about this course or to purchase click here

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Losing Weight After Pregnancy

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On average, a woman gains between 25 and 35 pounds during her pregnancy. During and labor and immediately after delivery a new mother might shed 10 to 15 pounds of that. This leaves from 10 to 25 additional pounds of weight left on the new mom’s “new” body. It can be a source of great shock, disappointment, frustration, and despair to a woman to discover that after giving birth she can no longer fit into the clothes she wore prior to the pregnancy.

Losing weight after pregnancy is not a fool’s errand, but neither is it an easy errand; it requires patience, a realistic attitude, a positive outlook, and when it comes down to it – persistence and dedication. A realistic outlook by any means is to expect to lose no more than 1 or 2 pounds per week. For an extra 10 to 25 pounds, then, that can take anywhere from 2 months to 2 years.

There’s no quick fix to losing weight after pregnancy – not a sustainable and lasting one, at least. So the best way to succeed is to start out with realistic expectations for the time frame in which to achieve your results and with the commitment to seeing the process through, however long it may take.

Now that you have the right mental attitude, let’s go over a few suggestions for ways to get rid of that unwanted weight postpartum:

Don’t start right away: Contrary to the “do it now” mentality you’re normally advised to live by, when you’ve just given birth, your body needs time to adjust to the changes it’s undergone over the preceding 9 months. Remember, you are not “returning” to the state you were in before your pregnancy; you’re in a new state you’ve never been in before. You are in the body of a new mother, and this body needs time to get used to this new way of being. Avoid weight-loss dieting of any sort for a good three months after delivering. Don’t worry about exercise so much as just being sure you remain active and moving around. You can use your menstrual cycle as an indicator of when your body is ready to take on a more intentional program of diet and exercise; when it normalizes, you’re ready to go.
Start slow: Your body is still healing from the pregnancy, and diving headlong into a heavy-duty exercise regimen may be too much of a shock to your newly-adjusting system to do you any good at all. Walking around the block or the park with your baby is an excellent way to begin, and it primes your body exquisitely for taking on more extensive and intensive exercise at a later date.
Set yourself up for success: That means keep your kitchen stocked with fresh and healthy foods, particularly snacks, so when you feel the urge to eat something, you have only suitable options around. Several smaller meals throughout the day will serve your ends far better than just 2 or 3 large meals. And don’t try and starve yourself. You’ll do no good to your new baby that way, and you’ll invariably find yourself binging sometime later on to compensate.

Have patience with yourself. The period of time following pregnancy is already exhausting and exasperating enough, on so many levels. Don’t burden yourself further with guilt, shame, and unrealistic expectations.

Shedding excess weight after pregnancy is not an easy task, but it can be done. Every body is different. Rather than comparing your rate of postpartum weight loss to that of any other new mother, focus on sticking to the slow and steady path to the long-lasting results you crave: a body that glows more than it ever did during or before you got pregnant.

Yoga can however be beneficial, click here to learn about the benefits and check out an amazing program, for post pregnancy weight loss

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