First Blog ever

This is the start of my First Blog. I'll be creating simple tips to help you get fit, feel great, and have fun doing it. Videos will be posted soon to show you some exercise techniques to take your workouts to the next Level.


Lets get you started off right The first thing and most important is Nutrition. This list of 10 Things will help you understand and guide you to weight loss and lean muscle gain.


1. Add More Protein To Your Diet:
While you are losing weight you are going to be cutting out alot of calories and carbohydrates. in order to maintain your muscle mass, you need to increase the amount of of protein you are consuming.
Try eating protein from sources like eggs, chicken and turkey breast, tuna, or low carbohydrate protein shakes.
2. Lower Your Overall Carbohydrate Intake:
In order for your body to lose fat, you have to reduce the carbohydrates you’re consuming. This way your body will start burning the extra fat for fuel instead of the carbohydrates your consuming.
This does not mean cutting out carbohydrates all together because if you do, you will become extremely lethargic as the day progresses. Your body won’t have all the energy it needs to function at its best.
3. Lower Your Overall Fat Intake:
Lowering your fat intake is also important. However, you can add a amount of healthy fats like as fish oil and flax oil to your diet for positive fat burning effects.
4. Zigzag Your Calories/Carbohydrates When Fat Loss Slows Down:
After about 4 to 6 weeks in your weight lose, you can expect to start to plateau. At this point you don’t want to continue to just reduce the amount of carbohydrates or add more cardo to your training routine. Doing that will cause you to lose muscle mass. Now is when you need to begin to “zigzag” your diet or cycle your carbohydrates and total calories.
Plan high, moderate and low carbohydrate days. High carbohydrate days should be every 5 to 7 days. Use your moderate carbohydrate days as training days. Plan your low carbohydrate days to be your off training days.
You may not feel like you need the high carbohydrate day, but you do. Without it, you will risk losing muscle tissue. Reschedule it if you have to, but do not skip it.
5. Increase Your Overall Meal Frequency: (Eat More Meals)
When you make your portions smaller while increasing how frequently you eat, you can reduce the time in between your meals and eat more meals through out the day without changing your total calories.
Eating more meals will keep you full through out the day. by consuming a small portion of protein and carbohydrates every 2 -3 hours. So if your normal diet consisted of the typical 2-3 meals per day you could increase that to 6-7 meals per day and trick your body into thinking your giving it more food. This Is What MY diet looks like, I Eat 6-7 meals each day!
6. Cut Out Carbohydrates Later On In The Day:
From the start of you new diet, your last 2 meals need to contain as minimal carbohydrates as possible. The later it gets in the day, the slower your metabolism gets and your body will no be able to burn the incoming carbohydrates as fuel for energy. Those carbohydrates will then be stored as body fat since they can’t be burned. So have those last 2 meals of the day consist of protein and vegetables. The only exception to this rule is if you train or workout late. Your workout would then give your metabolism a bit of a boost.
7. Get Rid of Sugary Soft Drinks:
One of the easiest ways to start cutting back on calories is to cut sugary soft drinks out of your diet. Each drink has about 150 to 200 calories, and most people consume several every day. Replacing sugared soft drinks with a no calorie substitute will result in losing 1 pound per week without any other changes
8. Increase Your Consumption Of Water:
The human body is made up of about 70% water so to keep it adequately hydrated you have to consume a large amount of water on a daily basis. Water reduces fluid retention naturally and promotes the release of toxins from the body. It is a great natural healer all around.Water also has a few specific and important places in your weight lose plan. Consuming large amounts of water on a daily basis will keep your stomach full longer in between meals. If the water your consuming is ice cold, it will cause your body to burn more calories since your body has to work harder to bring the cold water down to body temperature.
9. Take One Day Every Week To Eat Whatever The Hell You Want “CHEAT DAY” !!!
I Give Myself one day a week to eat ANYTHING I want! its call “CHEAT DAY” You can have things you want to eat (ice cream, pizza, Taco Bell Doritos Locos, Ect…)
Its difficult to say to yourself “I will NEVER eat burgers, fries, pizza, cake, and soda ever again”. You clearly bullshitting your self if you think that’s sustainable. The mere thought of that may keep you from even staring to eat right. That is why I recommend that one day a week you eat ANYTHING you want (pause) and forget about all the all the DIET RULES I gave you for 24 hours!!! I already know what your thinking “If I eat crazy for a whole day, won’t I ruin all the progress that I made? NO… HELL NO…. a resounding NO!!!! You see, eating “bad” for one day a week will NOT hurt you, the same way that eating “good” one day a week will NOT help you! It’s what you do constantly that counts! <—– (Tattoo that statement into your brain!)
I wrote more about “cheat days” here
10. Do A Short Cardio Session After Each Weight Workout:
You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training. That means any activity right after immediately taps into body fat. I STRONGLY suggest you do H.I.I.T. cardio because its by far the most effective for burning fat!
In other words, right after your weight training is prime fat-burning time. All it takes is 15 minutes of HIIT Cardio make a serious dent in your fat stores. It’s the most efficient fat-burning cardio you can do.
Here’s What You Do:
Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.
Then take time to stretch properly and you are ready to begin.
Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).
Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.
Or do like me and jump as high as you can, as fast as you can for 30 sec and rest for 30 sec
Do this for no more than 15 minutes.
After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.
If you perform this right I guarantee that you will be totally exhausted after 20 minutes of this.


Hope this is helpful. I'm open to questions.