The #1 Secret for Fat Loss, Muscle Building

My real name is Joe. I live currently in Florida I have lived here for the past 6+ years.

I was born and raised in New Jersey and pretty much always consider myself a Jersey kid.

I am 51 years old (I turn 52 next month) the father of two and I have two grandsons I adore( and miss terribly since they moved from here 3 months ago).

I have been fascinated with fitness and training since I was about 12 when on vacation at the Jersey shore I bought a muscle magazine and was fascinated by these people.

No I am not a professional bodybuilder. I am just a regular guy( I have a full time job not in the fitness industry) that has studied and learned as much as I can ( and continue to learn) about exercise and nutrition in the past 40 years.

I am very well read on everything to do with exercise and nutrition. I don't claim to have every answer but what I don't know off the top of my head I can get the answer to.

Fact is
I have studied and learned from the best in the fitness industry. I have aligned myself with people like Will Brink, Mike Geary, Tom Venuto and Craig Ballantyne people I can tell you hands down are the best the fitness industry has to offer.

Okay enough about me let's get to work on You!

During the past 20 years there has been a dramatic increase in obesity in the United States. Do you weigh more than you should? If so, you're like the two-thirds of American adults who are overweight. About one in three American adults is considered to be obese.

In 2007, only one state (Colorado) had a prevalence of obesity less than 20%. Thirty states had a prevalence equal to or greater than 25%; three of these states (Alabama, Mississippi and Tennessee) had a prevalence of obesity equal to or greater than 30%.

It has been found that many obese people can control their eating behavior if they have a strong enough motivation.

#1 Secret to Fat Loss having a strong motivation and a sincere desire to get healthy and be willing to make some initial sacrifices to get to your goal!

My strong hunch is if your still reading then you have a strong desire to change your self image and improve your health.

What is it that has brought you here?

Are you severely overweight?

Do you have Health problems ie: Cancer, High Blood Pressure? Are you Diabetic? Circulation Problems?

Or is it you want to gain alot of muscle and have the look of a bodybuilder or fitness model?

Or do you just want to look good on the beach? And improve your general health so you don't have to deal with health problems later in life?

Have the strength and energy to accomplish all you have to do in your daily life?

Or do you want to just be more attractive to the opposit sex?

Whatever the motivation is great if it get's you started.

The first step in starting a Fat Loss, Muscle building and Fitness program is settling in on what your main goal is.

So right now think about what that goal is and write it down. Keep it in a place where you will see it often.

Next go to the guestbook section leave me a message and write in what your goal or goals are. Then everytime you come back here it will be there for you to see.

I ask you to have an open mind and accept some ideas I'm going to throw at you today. If you can take full grasp of these ideas, take my word that this will be the most powerful secret you've ever discovered for attaining the exact body that you desire.

I'm basically going to take the concepts from the hit movie "The Secret" and show you how to apply it towards your fitness goals.

Keep in mind that this "ultimate secret" has nothing to do with our normal discussions of reps and sets. It has nothing to do with calories or fat or protein. It has nothing to do with cardio training or abs exercises. But once you discover the "Secret", you will be on your way to the body of your dreams, or any other goals that you have in your life, for that matter.

Read The rest of the article here

#1 Secret To Fat Loss Muscle Building and Fitness "You Can't Out - Train A Lousy Diet"

Each day, 1 in 4 Americans visits a fast food restaurant. In 1972, we spent 3 billion a year on fast food - today we spend more than $110 billion.

McDonald's feeds more than 46 million people a day - more than the entire population of Spain.

French fries are the most eaten vegetable in America.

"You would have to walk for seven hours straight to burn off a Super Sized Coke, fry and Big Mac."

Take a look at these numbers and let it sink in as to what you are putting into your system.

McDonald's Quarter Pounder (171 g)
21 g Fat
430 Calories
70 mg Cholesterol
770 mg.Sodium
23g Protein
190 Calories
190 Caloriesfrom Fat
8g Saturated Fat
38g Carbohydrates
3g Dietary Fiber
9g Sugar

I feel fatter just reading these numbers. Should I mention the clogging of your Arteries with each bite?

That saying at the beginning "You Can't Out - Train A Lousy Diet" is famous in fitness circles.

Many years ago and for many years I paid virtually no attention to nutrition. My feeling was yes this is really fattening( see McDonalds numbers above) so I'll just do some extra workouts to make up for it.Wrong, Wrong, Wrong Yes I did get bigger and stronger and my belt size also got bigger. Not to smart and not very healthy.

Oh and I developed High Blood Pressure from carrying around that extra fat.

It doesn't work that way. That's pretty much taking one step forward and two steps back.

Another saying in fitness circles is it's 70% diet and 30% nutrition. All the workouts in the world will not make up for a lousy diet.

#1 Secret for Fat Loss Muscle Building and Fitness is this "It all starts with Nutrition and your diet".

For more in depth info on nutrition check out my Nutrition 101 lens.

Muscle and Fat Loss

Having some muscle on your body will make your dieting efforts much easier. Your muscle burns fat even while you are sitting on the couch!

Muscle is a metabolically active tissue, much more so than fat. This means that muscle burns calories even when you are doing nothing.

Having more muscle means you can eat more and still lose fat.

The best way to gain muscle is through resistance training, e.g. weight lifting. This can be done 2 or 3 times per week for good results.

Aerobic exercise such as jogging may result in some muscle gain but it is minimal when compared to resistance training.

Muscle is what gives your body shape. You can lose all the fat you want but if you don't have any muscle to show then you won't have any real shape to show.

THE WORD PROTEIN COMES FROM THE GREEK WORD "PROTEIS" WHICH MEANS, TO COME FIRST. IN REGARDS TO ORDER OF FOOD IMPORTANCE, PROTEIN IS AT THE TOP. PROTEIN IS THE ONLY MACRO NUTRIENT RESPONSIBLE FOR TISSUE REPAIR. THE HARDER YOU TRAIN, THE MORE TISSUE DAMAGE, THE MORE QUALITY PROTEIN YOUR BODY NEEDS.

Weight Training, Interval Training, Tabata Training, Kettlebells, BodyWeight Exercises, Jump Rope.

All of the above should at some point find thier way into your Fat Loss and Muscle Building workouts.

Variety it is said is the spice of life. Variety should also be the keyword in your workouts. I find that changing my workouts at a fairly regular intervals keeps my motivation high.

Keep in mind that your body will adapt very quickly to doing the same exercises, sets and reps workout after workout. By changing your workouts your body is constantly working to adapt which keeps your metabolism elevated creating faster fat loss.

If you have read any of my other lenses you know I believe in using alot of compound exercises. For those of you that are not familiar with this. Compound exercises use the largest muscle groups of the body with assistance from smaller muscles.

Bench Presses, Squats, Deadlifts, Cleans etc should make up the bulk of any weight training workout. When you use compond exercises you are using more muscles which in turn burns more fat and builds more muscle.

Weight Training increases your ability to burn more calories throughout your day better than any other form of exercise. This is known as raising your metabolism.

For more in depth information on weight training and some workouts I have posted check out my lens You Fit And Healthy

For fat loss, WHAT you're eating is just as important as HOW MUCH you're eating. Think of it it way...you can lose weight eating ONLY 1000 calories worth of chocolate pudding every day...but how do you think you're going to feel eating nothing but chocolate pudding!

It's VERY important to eat good quality, nutritious food when you're trying to lose fat. Your body needs nutrients to function. Without good nutrition, your body will react in two ways: first, it will shut down your metabolism to try and conserve nutrients. Second, it will set off RAGING cravings to try and get you to eat more nutrients!

Focus on unprocessed foods, as close to their natural state as possible. Unprocessed foods are more nutritious and easier for your body to digest and work with. This simple change can make a big difference to your fat-loss efforts.

Here's the deal...contrary to popular thought, a calorie is NOT a calorie. The popular scientific consensus used to be (and still is according to some people) that all calories are created equal. That it didn't matter what you ate in terms of nutrients (fat, carbs and protein), as long as the total calorie intake was below a certain point, you would lose fat.

Unfortunately, that is NOT the case and it's common sense - what do you think would help you lose fat better...that 1000 calories of chocolate pudding or 1000 calories of lean chicken breast, vegetables and brown rice? Quality of food DOES matter and it can mean the difference between success and failure.

My advice: for 1 week, take a small notepad wherever you go and write down EVERYTHING you eat. And I do mean EVERYTHING - even if it's just a snack or a little nibble of a cracker, write it down, as well as how much of it you ate. Remember, this is just for one week - you don't have to do this for the rest of your life so be honest about everything you eat!

At the end of the week, look at what you've eaten and put a checkmark beside everything that is unprocessed (a good rule of thumb is anything that can be found on the outside aisles of the grocery store, lean meats, fish, eggs, veggies, fruits, nuts, potatoes, whole grains, legumes, etc.). This is a good visual cue to see exactly how you're doing with your food quality.

If you see that more than half of the foods have checkmarks beside them, you're doing much better than average already! Ideally, you want to get that number of checkmarks as high as possible.

It's a secret that took me over to wrap my mind around, not to mention execute. It's a long-lost secret that many people in the supplement, diet and bodybuilding world don't want you to know.

It's the same secret that is scamming you out of 90% of your dream physique and 100% of your time and money...

If everyone knew this secret then you would see jaw-dropping physiques at your school or office, on the beach and in the streets and in your gym. If you knew this secret then you would recognize something different in the mirror.

Here is the secret:

The ONLY WAY I know how to build a head-turning, near-perfect physique is through a structured and progressive plan with consistent and focused all-out effort - that FORCES your body to change.

You must give your body a REASON to change.

In all my years as a fitness coach, I have never seen a dramatic body transformation from someone who "works out regularly" or "hopes they will change."

People who approach their goals with "half-hearted" efforts and "wouldn't mind changing" attitudes will never have the body of their dreams. It's sad but true.

They are the same people who blames their age and genetics, places their hope in the latest marketing pills and complain about all the contradicting information so don't do anything.

It's that guy or gal you see in the gym everyday that looks the exact same as last year... and the year before that. Hopefully it's not the same person gazing back at you in the mirror...

The No Nonsense Secret To The Body You Want

You Fit And Healthy

Weight Training Workouts

Interval Training

Nutrition 101

Guaranteed Weight Loss In 30 Days

Kettlebell Training

Yoga