HOW TO GAIN MUSCLE

Hello there, I would like to share with you how you can double your muscle gains.

First I would like to thank you for reading this article, I promise you, you will not be sorry!

Why should you believe me? Well if you are new to this blog I want to introduce my self to you. My name is John Gregory, I am a bodybuilder with six years of experience. I have helped many people online and offline, you can be the next one.

OK so lets take a look how you can increase, even double your muscle gains, and become a crazy muscle building machine.

HOW TO GET A SIX PACK - Part 4

If you haven't checked out Part 3, than click here.

Is this familiar to you "I have low fat levels, but still no abs". If so you are in luck, today I will explain to you what is the reason for this to happen.

About me: If you are new to the blog I want to introduce my self. Hello there, my name is John Gregory, the creator of The Bodybuilding Blog. I am a bodybuilder with six years of experience. I have helped many people online and offline, you can be the next.

HOW TO GET RIPPED

To be ripped you need two things low body fat percentage and muscle mass. And you can achieve that again by two ways.
1. Bulk Up (gain muscle and some fat) and then lose all of the extra fat that you have gained
2. Lose fat and gain muscle at the same time

There is a small problem with the first option. A lot of bodybuilders lose muscle mass while losing fat, imagine losing all of that hard gained muscle, for only a couple of months.

ARE CARBS BAD?

Are carbohydrates (carbs) bad? In this article I am going to explain how carbohydrates, that you take from foods, can benefit you, and spoil you.

About me: If you are new to this blog, I just wanted to tell you a little about my self. My name is John Gregory, the creator of this blog. I am a bodybuilder with six years of experience, ready to share my knowledge with the online community. I have helped a lot of people offline and online, you can be the next!

I will give to you FIVE reasons why they are good and TWO why they are bad.

MUSCLE BUIDLING EXERCISE - Part 2

Take a look at "Part 1" on this topic to learn more!
There are a lot of muscle building exercises, but there are only few that will really help you.

DEADLIFTS:

Deadlifts is one of the exercises that you MUST do if you want to be a bodybuilder and gain muscle. It's not only good for muscle building, but it's really amazing for fat loss too. The reason is that it trains a lot muscle groups in one time:

• Lower back - Main target
• Abs - Main target
• Legs - Secondary (this will lead to bigger muscle gains to the upper body, you release more growth hormone)
• Shoulders - Secondary

HOW TO LOSE WEIGHT - Part 1

Losing weight can be really easy if you are doing it the right way. The problem is that there are so many online weight loss gurus, that claim they have the secret for weight loss. They steal your money and give you false information, so you can go back for more, and give even more money.
I am here to share with you the weight loss myths that they have made people believe for the past couple of years. This way you will be able to know which is a lie, which is the truth.
I am a bodybuilder for 6 years and a half now. I have seen all kinds of lies. The worst part is that the amount is growing and growing. And I want to stop this. This is only part one. The topic is too big, if you want to read part two, subscribe to the blog, so you can know when it will be posted.

WEIGHT LOSS MYTH #1 (EAT LESS)
This is the oldest myth out there. It claims that the less you eat, to more weight you lose. I laugh every time I hear somebody say that. I have got no idea who came out with this, but I know that he has no idea what he is talking about.

Do you WANT to know the truth? When you eat less you gain weight, you don't lose it. I know this is shocking, don't worry, keep reading. When you eat less calories your body goes in a so called "starvation mode". In this mode your body is going to lose fat/weight the first two days. After that everything will change. Your body will start destroying muscle and keeping fat. The reason is that it is trying to survive.

Carbohydrates is energy when you get too much of this energy, your body stores it as fat. When you lack of carbohydrates, your body uses a small bit of that fat, but because that fuel is important for your body to live, it will also destroy muscle, so it can save more fat.
Your body is saying that it MUST keep more fat fuel so it can survive. You are going to start losing a LOT of muscle tissue, which is really important to keep, and you are going to gain more and more fat. In the end you are going to end up becoming the worst kind of fat, SKINNY FAT. Skinny arms, big belly, skinny legs, small chest.
There are people that eat once or twice a day thinking that is going to help them. They are seriously damaging their health.

Keeping a diet means eating right, not eating less. Think of it like this, if you take 2000$ each day, and if you get fired, you find a job that gives you 1000$ a day, are you going to do the same things as you where before? NO! The same thing is the calories you take.

To learn the actual way to lose weight and beat the myth, come back to morow, I will post the article then. 85% of the people think that eating less will make you lose weight, LETS STOP THIS. Share this article, like it, tweet it, LETS SHOW THE PEOPLE THE TRUTH ABOUT WEIGHT LOSS.
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BODYBUILDING MOTIVATION

Motivation is what keeps the bodybuilder going. If you have no motivation, than you are most definitely going to fail with your body quest. The question is " How to motivate your self". Well I am here to explain that today.
Motivation is the key to success in absolutely everything. It does not matter if we are talking about bodybuilding, soccer, business, or even school. Did you know that the reason 96% of the bodybuilders to fail is because they lack of motivation. To keep that from happening with you I will tell you what you MUST do to get perfect results with your body transformation.

SET GOALS:
This is really important. But remember, to do so, you must set realistic goals, not goals that you think are right. Set them in a longer distance. This way if you are done earlier you are going to be more happy. But if you put short goals, you are going to be depressed. The reason, you are going to want results on the second month, if you go longer than that, you are going start asking your self what are you doing wrong, you are going to start losing interest, you are going to get depressed, you are going to fail at bodybuilding.

BE REALISTIC:
If you are trying to gain muscle or lose fat, you MUST know that the both are slow processes, it will take time for you to get results. And do you know who's fault this is, the online gurus.
They are making people believe that they can get faster than ever results, telling them that they can lose 20 pounds of fat for 1 week, or gaining 10 pounds of muscle for only 3 weeks. One day one of my clients came to me and said "Why are lying to me, you said it will take me 2 months to lose the fat, in this website it said that I can lose 15 pounds for 1 week", the irony is that he is calling me a liar when the all of the online gurus are lying to you. I am not a guru, I am a person who is trying to share his experience with the Internet community!

CHEAT:
Cheating is good in a way. I know how hard it is for people to go from one eating habit to another, a lot of people fail at weight loss, because they say that it's too hard for them, or that they have stopped losing fat.
There is a good way to prevent that from happening. CHEAT. Cheat with only 1 snack a week or two weeks. This way you are going to brake the plateau. If you don't know what is a "diet plateau", Google it.

WATCH THE RESULTS:
If you are reading my blog and using my tips, you are most definitely going to get results, faster than the usual. Watching your self in the mirror will bring a lot of motivation as you are seeing the results.

Motivation is the key to SUCCESS, use it, don't lose it, and say hello to your new body!
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HOW TO GET A SIX PACK - Part 3

Click here for PART 3

Hi there. So in the previous parts of "How to get a six pack" I explained that water and good nutrition are your friends in getting abs.

In part 3 I will explain how to get to train your core to get ripped abs. Every body can get "skinny abs", the ones skinny guys have, the ones without any definition. We don't want that, we want hard core, ripped abs, and by reading this article you will learn how to get them.

First I want you to know that doing small ab workouts like crunches, leg raises, air bikes, will not get the hard core we want. Yeah they will help a bit, but not a lot. So the question is "which are the workouts that will make us have crazy ripped abs?". Here is your answer:

• Deadlifts
• Squats
• Lunges

Those three exercises will blast your core. Not only that, they increase metabolism (helps for fat loss), and testosterone (helps muscle growth).

Why do you have abdominal muscles in the first place? They are not to show of! Along with the lower back, they help you keep balance. Your abs are going to go crazy trying to keep your body in balance from the Deadlifts, Squats, and Lunges. In other words you are going to work the core. At the same time you are going to work your lower back, which is a really important muscle group, that you have to focus on also.

DEADLIFTS:

They are a must do. All of the bodybuilders MUST do deadlifts to achieve muscle growth. The exercise also trains your legs, your lower body. As we all know to gain more muscle you will have to train both your upper body and your lower body. It increases the flow of growth hormone and testosterone, they both help with muscle gains.

Doing deadlifts will get you ripped abs, but remember keeping a good diet to burn the fat of the stomach area is really important!

A really good "trick" that will help you gain more muscle and get ripped abs is getting a barbell with which you can only perform 10 Deadlifts. Doing 20 with that barbel will get your metabolism, testosterone, abs, back going crazy while doing the 20 reps.

SQUATS:

The best part about this exercise is that you can perform it without weights, without a barbell, for fat loss. But we are trying to work our core, so we are going to need some weights, to make it harder. Squats also train your lower body, your lower back, and your abs at the same time. This is another MUST DO exercise.

Not a lot of people know how to perform squats, one of the reasons there are so many bodybuilder complaining about back pain. Be sure to follow a guide on how to perform squats. Use Google to find tricks and tips about Squats, that will help you a lot.

LUNGES:

Now, I don't know about the other bodybuilders, but I think that lunges are really hard to do with weights. Most of the times I do them, have the feeling I am going to fall on the ground from exhaustion.

The reason is that this exercise is driving your body crazy. It is working so many muscle groups, one of them are your abs. This workout costs a lot of energy so be sure that you have taken enough complex carbs before the workout to keep you going. They also increase your metabolic rate, meaning you are going burn fat all the time.

CONCLUSION:

If you are trying to get a six pack, a ripped six pack, or even an eight pack, you MUST do these exercises. Now you can still do the ab workouts, but I think you should focus more on these three.

• They inrease metabolism (helps lose fat)
• They increase testestorone (helps gain muscle)
• They increase the flow of growth hormone (helps gain muscle)
• They train three or more muscle groups at one time
• They help you get strong abs and lower back

Learn how to perform these exercises. To make sure you will not mess up.

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WEIGHT LOSS

CLICK HERE TO BUY THE BOOK

If you are reading this article that means you want to lose weight. You want to get the body of your dreams. You want to look good with your bikini. And you want all of this information to be in your grasp.
I have got good news for you. I found a book which will bring you great success with your body transformation.

About me: First let me answer you why you should listen to me. I am John Gregory, a bodybuilder with 6 years of experience. I have helped hundreds of people offline and online. You can believe me that the book I am talking about is 100% guarantee to work for you!

The book is called "The Diet Solution". The book will show you everything going from the food to eat to the exercises to do.
I wanted to test the book. I wanted to see if the book will really help people and if it does, I will put it on my blog.


As we know the food is what you need to lose weight. The book comes with really good diet ideas. There are so many dishes that you can cook up. The best part is that there are so many recipes that you will never get bored. You will be losing weight, being healthy, and eating delicious food. I used some of the ideas given in the book. They are really tasty. But that's not all. The book has really well explained everything about weight loss. Every single step you need to do get success. Keep reading to see that the book is not a scam.

Is The Diet Solution a scam? No, it's not. It's actually a really good looking book, full with amazing content, that will really help you lose fat. I saw that the book has good information, now came time to test it out on some one. I gave the book to my friend Shelly. I told her to use the book, to follow, and do everything from the book. I told her, after one 2-3 weeks to come back, or write to me to tell me what happened.
Two weeks later she wrote to me via Skype. I still have the chat:
[15:51:59] - Shelly (sun) : JOHN !
[15:52:05] - JohnGregory: Yes, Shelly?
[15:52:15] - Shelly (sun) : IT WORKED JOHN, I LOST 10 pounds for 2 weeks I am so happy I wanna kiss you
[15:52:42] - JohnGregory: Really? So the book worked for you?
[15:53:03] - Shelly (sun) : Yes, I am so happy, I can't wait for the month to pass!

I was not done. I told Shelly to give the book to Rosan, a friend of mine. I don't have the chat with her, because I was talking on the phone with her. But she said "John, about the book that you gave me, I've lost 12 pounds for 9 days, I am so happy"
I was convinced. So I gave the book to other friends. They got amazing results also. So i decided to share the book here.

THE BOOK IS CHEAP 47 DOLLARS.
Most of the online gurus want up to 100 dollars for cheap information that they copy from google. And there are people that are buying them. Don't miss your chance and buy the book your self. Click the link bellow.

CLICK HERE TO BUY THE BOOK

5 WAYS TO BUILD MORE MUSCLE AND GET HUGE

If you are one of those dudes that wants to get HUGE follow this step by step guide and you will have faster than ever results.
Being huge means gaining more muscle. To do so you will have to change a lot of things in your diet and your workout.

YOUR DIET:
You will have to eat more. Bodybuilders think that to get huge you must get fatter. This will not happen if you are eating clean food. Good nutrition will bring you more muscle gains, without gaining fat, you could even lose fat.
There is a chance for you to gain some fat, considering the fact that you are going to eat more than the usual.


Counting your calories will give you chance to know how much to add or how much to lower down if you are not getting the results you are wanting. 



Be sure you are eating complex carbohydrates, they will give you high quality energy which will help you with the performance in your workout, this means that you will increase your muscle gains.

Good fats that have Omega-3 and Omega-6 fatty acids, which are really good for your health, for your fat loss (it increases metabolism), and for muscle gains. As we know, fat = fuel.

Lean Protein will help rebuild your muscles. This is really important when it comes to muscle gains. To build bigger muscles you will have to take at least 1g of protein on 1lbs of your body weight. Meaning that if you are 160lbs you will have to take a minimum of a 160g of protein.
POST WORKOUT, PRE WORKOUT
These are really important when it comes to building muscles.
The meal before you workout (pre workout meal) must have a good amount of complex carbohydrates. Remember what I said, they give you really high quality energy, increasing the performance of the workout, making sure you will not get a big amount of energy, and in 10-15 minutes just lose it. This will happen if you are eating simple carbs.

The meal after your workout (Post workout meal) must have simple carbs. This is tricky. After your workout you have lost your glucose levels in your muscles. If you take protein only, your body is going to use the protein for energy instead for rebuilding material. We don't want that. This is why filling your muscles with fast acting glucose that you can find in the white bread and pasta is the best way to go.

LIFT HEAVIER:
Every singe week, be sure to put at least 1 pound of weight more. This is help you make bigger rips in your muscle, which later will come as muscle gains.

ONE LAST PUSH:
Doing the last rep will give you some serious boost to your muscle gains. It's a good idea to have a partner with you that will help you with that. This way you will be sure nothing will
happen to you.

GO UNTIL FAIL:
A lot of people think this is a good method in gaining more muscles. I think also, doing reps until failure at the last set is a really good way to boost your muscle growth.

There you go, 5 easy to follow steps that will bring you more muscle gains in no time.

GET A SIX PACK WITH CARDIO

As you already probably know, cardio is a really good way to lose fat. In other words you are going to get your better body faster, by doing cardio to boost the results. There is a problem. If you do not do it the right way, you will end up losing muscle and gaining even more fat.

Don't panic I am here to help you out. I will share with you how to do cardio, cardio workouts, the best cardio workouts, and more, so you don't get confused.

HOW CAN CARDIO HELP YOU If you do cardio the right way you will be able to lose a lot of fat, which means that you will get your abs faster. The interesting thing about it, that you probably did not know, is that cardio helps the bodybuilders with their muscle gains. And as we know, to get more and more muscle gains, you MUST train your lower body, and your upper body.
Cardio, done in the right way, can also act as a mood fixer. In other words you can forget about being depressed, let down, feeling low. Studies show that people that did cardio before work or school were happier than the usual.



CARDIO WORKOUTS There are three main cardio workouts:
Low Intensity Cardio (LIC)
Medium Intensity Cardio (MIC)
High Intensity Interval Training (HIIT)

WHAT IS THE BEST CARDIO WORKOUT I will explain this in a moment, but first, I want to show you some information about the different types of cardio, to see if you are going to figure it out on your own.

Low Intensity Cardio: The name speaks for it self, you will be doing a low intensity cardio for a longer period of time. Many people keep doing this at their homes and at the gym. Your metabolism is increased a little, until you are done with the workout, meaning that there won't be a lot of fat loss. Your main fuel is fat.

Medium Intensity Cardio: With a little bit higher intensity than the LIC you are going to train the same way. Your metabolism is going to be increased for a while, until you stop doing the exercise, meaning you will not lose a lot of fat. Your main fuels are carbs and fat.

High Intensity Interval Training: You are training at the highest intensity possible. A lot of bodybuilders are using HIIT for fat loss and muscle gains. You increase your metabolism for HOURS after you are done with the workout, it can go up to 24 hours. Your main fuel are carbs, secondary fat.

HIIT gets the gold medal. If you are confused why I did not say LIC since it's main fuel is fat, I will explain.

Low intensity cardio does not increase your metabolism for a lot of time. It only increases you metabolic rate for only 20-30 minutes. Unlike the HIIT where you get an increased metabolism for HOURS. This means that you are going to lose fat while watching TV, sleeping, reading, anything, for HOURS after you are done with the workout.
Not only that. Take a look at a marathon runner (low intensity cardio) and than take a look at a sprinter (HIIT). The marathon runner has almost no muscle on him, he has high fat levels, which is NOT GOOD. The sprinter has more muscle mass, he has really low levels of fat.
Did you know that HIIT helps you make a stronger hearth?

WHY IS LOW INTENSITY BAD? A lot of people keep doing low intensity cardio. It's slower, doesn't want you to use a lot of your energy, boring, and has no results. The bad part is that there are people that are doing this type of cardio for 1-2 HOURS. You can imagine how they look, like a marathon runner.
The worst part is that, because Low Intensity Cardio is so easy, a lot of the people are doing it each day for one or more hours. You are going to burn fat the first two or three times. After that, you are going to feel the pain of fat gains and muscle loss.
The reason is that your body gets used to this exercise. Remember that your bodies are smart. Because fat is your body's fuel to survive, it will do anything to save it, if it starts losing from it each day. In other words you are going to STOP losing fat. Wanna know more? YOU ARE GOING TO START LOSING MUSCLE. Considering the fact that muscle burns fat, you are going to gain even more fat.

CONCLUSION: HIIT BURNS FAT KEEPS AND GAINS MUSCLE
LOW INTENSITY CARDIO LOSES MUSCLE, KEEPS FAT
MEDIUM INTENSITY CARDIO IS CLOSE TO THE LOW

Did you know that 65% of the people are doing Low Intensity Cardio, thinking it will help them lose fat? Spread the word about this articles, so they can learn the TRUTH!
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HOW TO GET A SIX PACK - Part 2

CLICK HERE FOR PART 1

As I said there WILL be a part two of this article. If you have not yet checked out the part one, go ahead and click here.

DRINK WATER Yes I know this will probably sound crazy to you, but water will help you with a million things. First of all lets look at the basics. Why water? Why not orange juice, it has vitamin C in it, which helps for fat loss. It is true that 100% natural orange juice has Vitamin C which helps to lower down fat levels, the juice also has calories and sugar, unlike the water. So how exactly will the water help you get a six pack.

Water helps the body in so many ways, one of them is detoxification. The toxins that are in your kidney will be cleaned out by the water. If you do not make sure that you flush out the toxins from your body, the toxins will be saved as fat sells. As we remember from the last article, we are trying to lose fat, so we can get our six pack abs. In other words you will need to drink more water so it can clean out all of the toxins in your kidney, this way you make sure you will not store any fat.

Water lowers stress. Stress is the bodybuilders number one enemy. The body unleashes the so called cortisol, the stress hormone. The body does that when in panic, this way you will feel less physical and mental pain. It's a way for the body to protect it self.
There is a problem with that. When the panic "mode" is activated and the stress hormone unleashed, you start to destroy muscle, and gain fat.
There are a lot of ways to remove stress from your life and one of them is water. Keep in mind that when you are working out, your cortisol levels are rising. This is why you MUST NOT train more than 45-50 minutes.

Water lowers down the body temperature. This will not help you with fat loss, but it will help you with your performance while training. When the temperature of the body rises your body starts to sweat. If you do not sweat that means you are dehydrated. When your body's temperature is too high you lose energy, when you lose energy, the performance of the workout will be weaker. If so, you will not have better results from the workout.

Water boost. Water really helps for boosting your energy, this will also help you for your performance, which means you will have better results with your fat loss or muscle gain.

Water increases metabolism, this way you will lose more fat. When your metabolic rate is boosted, you start losing fat while sitting on one place. Studies have shown that the water boosts your metabolic rate with up to 20%.

Water helps re-build muscle. Your body must be hydrated so the muscles can rebuild faster. And as we know, muscle burns fat, when the fat is gone you have a six pack, 1+1=2.

REMEMBER: Do not drink too much water. There are people that have died from too much water. The water also flushes away salt from the body, your body needs that to stay alive. Drinking 8 glasses of water is good, drinking 1 gallon of water is bad. So remember, when going to the gym or when you are going for a run, take a bottle of water to keep you hydrated.

10 WAYS TO LOSE WEIGHT AND GET A SEXY BODY



Jamie Eason
Bodybuilding model

Did you know that 95% of the people word wide are interested in having a hot body? Well you are in luck, today I will share with you my list with my top tips and tricks that you can use to get the body of your dreams.

About me: I am John Grery. I am bodybuilder with 6 years of experience. I have helped a lot of people offline, now I am going to help the online community. You can be sure that the information that I will share with you today is quality information, not copied or made up.

1. Losing weight Losing weight is really important if you want to have a hot body, right? Well of course it is. The best to do that is by eating right and doing exercises. The good nutrition will help you increase your metabolism, your metabolic rate, when increased you start burning fat while watching TV, sleeping, heck even while reading this article. The exercise will also give a metabolic boost. If you are doing body weight exercises or HIIT (High Intensity Interval Training) you are going to burn a lot of carbohydrates and some fat while on the pedals. You will increase your metabolism for hours after you are done with the exercise.

2. Exercise Why is this important. Well losing weight isn't the only thing that will help you. If you are only going to lose weight, in the end you are going to start looking like a bag of bones. You will have to do some exercises to get your body in to shape. For the ladies getting a small amount of muscle, for the men good quality muscle gains are needed.
Another reason is that muscle burns fat, if you have a little bit more muscle, you will burn a little bit more fat. But I do not recommend for the women to get a lot of muscle. That is not HOT, that is SCARY!

3. Water Water is going to "clean" your organism. Not only that it increases your metabolism, in other words get ready for more fat loss.

4. More fiber Be sure to eat more fiber. For a two reasons:
1. Fiber increases metabolism, which will help you burn fat while staying on one place.
2. Fiber will fill up your stomach. In other word you will not be hungry after eating more fiber. This is really good. One of the reasons white bread to be unhealthy is that it has low fiber, do the math.
You are going to find fiber in a lot of nuts and seeds, vegetables and fruits, oats.

5. Eat yogurt Yogurt will really help you. It has a bacteria that really boosts your metabolic rate. Not only that, it's low in carbs, high in protein, and low in fats. Use yogurt instead for ice cream and you will lose a lot of fat and you will get your body in no time.

6. Eat Honey A lot of people are afraid from hone because it has sugar. You don't have to worry about such stuff. Honey is full with antioxidants which will help you with your fat loss. I have noticed that honey has the ability to help obese people lower down fat levels.

7. More sleep Be sure you get plenty of sleep each day. From 6-8 hours. This way you lower down stress levels, you increase the time for your brain to rest, you increase the time for your muscles to rest, this way you lower down cortisol levels. If you do not know what is cortisol, it's the stress hormone, which makes you burn muscle and lose fat.

8. Less stress The body has this ability, when in panic or in danger, it lets out this hormone called cortisol. This basically helps you feel less pain. When you are working out you let out cortisol, this is why training more than 45 minutes is dangerous for you. When you are stressed you also increase cortisol levels. Cortisol makes you burn muscle and keep the fat instead of losing it. The lower your cortisol levels, the better.

9. Eat more
I know this is exactly the opposite that you have learned, but it is the truth. Eating 5-6 times a day allows your metabolism to never fall. It allows you to get enough calories, carbs, fats, and protein, which will help you lose fat and keep the muscle. But don't eat what ever you can find. Eat complex carbs, good fats, lean protein. Search at google for a list for rich foods that will give the three of the nutrients.

10. Buy new clothes Since you are following my tips you are going to get big results. You must be sure you will have new clothes so you will look better with them. Buy new bikini, new t-shirts, jeans, whatever you want so you can show the world your new body!

So there you go, 10 ways to lose weight and get a hot body. Since I have done my job and helped you, all I want from you is to spread the word about this article. This way you will help me help more people online. Thank you very much for reading this article.
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EASIEST WAY TO GET A SIX PACK

Buy It Now

CLICK HERE TO BUY THE BOOK

As we all know, when it comes to weight loss and muscle gains nutrition comes first. I just came across this book called "Metabolic Cooking". This book gives us a chance to lose fat and get our abs faster than ever. So keep reading to find out more.

Is Metabolic Cooking a scam?
NO! You can be sure that you will have 100% results from the book. You will lose fat and get your abs ready faster than ever. Just take a look at the pictures at their website. They show pictures of Karine Losier, which has an amazing body, and is the author of the book, and they show pictures of their clients, they have wonderful results. It cheap, there is no chance for it to be a scam. It's only for 47$ instead for 100$ - 300$. Don't miss your chance guy.

What is Metabolic Cooking?
Metabolic Cooking is a nutrition and cooking program. The goal of the book is to help people eat better for fat loss and improved health. The program is created by Dave Ruel a well known nutrition coach, and this partner in life Karine Losier. The program helps you do three main things.

1. Cook easy to make dishes which will help you boost your metabolism. This will help you burn fat while sitting on one place. Heck even while you are sleeping
2. It gives you a big option to pick from 236 recipes so you don't get tired from the same foods each day
3. Shows you how to avoid unhealthy food that will make you gain unwanted fat

For me personally it's really fun to follow this program. I have a chance to taste amazing dishes.
You can read more at their website.

Should I buy Metabolic Cooking
Yes you should. There are three reasons for that:
It's fun to taste dishes that are at the same time really healthy for and really tasty
You will be burning fat while watching TV, sleeping, listening to music. Heck even while reading this article.
The book is cheap. It's only for 47$ instead for 100$ - 300$. You save up to 53$ and more, and you get the best book out there.
I have to book for 1 weeks now and I have dropped my body fat to 5% from 7%. Considering that I am an bodybuilder and it's harder for us to lose fat, think about how much you can lose for 2 weeks.
A lot of people are trying to lose 2% for 2 weeks from 15% to 13%. With this book for two weeks you are going to go from 15% body fat to 10% or less.

Don't miss your chance. Go ahead and by the book and start losing fat NOW! You will get your abs faster than ever the clean way, with NO DRUGS, with NO DIET PILLS.

CLICK HERE TO BUY THE BOOK

HOW TO GAIN MUSCLE - Part 2

PART 1

Hello there, If you haven't watched the part one of this article, then you should go and read it, you will learn a lot more.
OK so lets continue with "How to gain more muscle?"

PUT MORE WEIGHT
You should put more weight each week when you exercise. The reason for you to gain muscle is that when you train you make small rips in your muscle. This makes your muscle weaker, don't forget that your body is really smart. If the muscles did not rebuild you were going to lose all of your muscle, so to prevent this from happening the body rebuilds the rips in the muscle, but not only that, it makes one extra tissue, to be sure that if you lift again the same weight you will not make that much rips in the muscle. This one small tissue makes your muscles bigger and bigger.
Read carefully what I just wrote. It's really logical. The body puts an extra tissue of muscle so it can prevent your muscles from this happening to them. In other words, if you lift the same weight, you will not make the same rips that you use to. This means that you will NOT gain any muscle if you train with the same weight.
The only way to be sure this will not happen is by adding more weight to your workout routine. You can add 1-2 pounds each week. You will feel the difference, believe me.

TRAIN AFTER BREAKFAST Why is this a good idea exactly? In the morning when it comes to breakfast, you must eat more carbs and fiber than the other meals. In other words you will gain more energy, which will increase the performance in your workout, this leads to more muscle gains. But of course be sure to train at least half an hour after your breakfast.
There is another reason to train early in the morning, after your breakfast. When you do your workout, you increase your metabolism. This will help you with your fat loss. I know this article is mainly about muscle gains, but what is the point of having muscles that are covered with fat, right? When you increase your metabolism in the morning, everything you do after you breakfast (considering that you have a full day to do stuff) you are going to burn a lot of fat.

REST Let me ask you this, when do you gain muscle? After the workout or while you are resting. You can probably tale that is the second choice. The reason for this is quite simple.
When you workout you make rips in your muscle (you destroy the muscle tissue). Your body rebuilds the muscle tissue and adds an extra one on top, while you are resting. But resting isn't the only thing, you need to have a good nutrition in there to help the process.
Remember that the protein is the rebuilding tool for the body. But eating only protein will get you no where, actually it will make you have serious problems. Food it self will help your body to regenerate.
Be sure you eat 5-6 times a day, be sure that the meal has complex carbohydrates, be sure that the food has good fats, be sure that it has lean protein.
Stretching will help you a lot. A lot of people do yoga.

REST LESS I know it's probably weird for you to see a "rest less" after "rest", by "rest less" I mean for you to rest less between your sets. This way you will be sure that your muscles are not going to de-train. If the de-train you are going to find it hard to continue the workout. Keep it up to 20 seconds maximum.

DRINK WATER This really important. Be sure to be fully hydrated before, at the time of the workout, and after the workout. When your muscles are hydrated they rebuild faster. Be sure to not drink a LOT of water before the workout, there is chance for you to vomit. Keep it in mind.

So there you go. The best tricks that will get your body putting on muscle as fast as possible, the clean way, with NO DRUGS. Thank you for reading the post, please share it and like it, it helps a lot.
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HOW TO GET A SIX PACK - Part 1

I am making this article for only one reason, the fact that there are so many people out there, that have no idea, how to get abs. Doesn't matter if you want it to be a six pack or an eight pack, there is only one way to get them.

I hate it when false information is being updated all the time, it's time to stop this, when you are done reading this article, leave a comment telling me if you have actually learned anything, if not, I will post the article in a more simple language. And don't forget to share the love with FaceBook and Twitter, it helps spread to word, and it helps me for all my hard work. And also notice that this is part 1 only, keep in mind that this is a long topic, I cannot write everything here, subscribe to this blog so you can know when part 2 is going to be posted.

The first thing that I want to say to all of you is that THE ONLY WAY TO GET ABS IS BY LOSING FAT. Not by doing small ab exercises, that the online gurus claim to have an affect on your core. Yes it does, but if you have visible abs, not if you have a ton of fat on them. 

Another thing that I want you to understand is that the only way to remove that fat is by doing over all fat loss. You cannot do spot removal, the body does not work this way. 

Most of the people usually panic when they hear how much fat they have to lose for their abs to show. It's actually really simple, but do it the wrong way, and you end up losing muscle, that you can spend years in building. So to insure you that this will not happen, I will tell you the best way to lose over all body fat percentage.

NUTRITION

Nutrition always comes first. It doesn't matter if you are building muscle or losing fat, nutrition is by fat the most important thing in the life style of a human being. But there is bad nutrition and good nutrition.

The bad one as you can probably tale is "junk" food. This type of food is really bad for us, not only because we are trying to lose fat, but because it's full with cholesterol, trans fat, chemicals, and many other junks. There are a lot of foods, that most of us think they are healthy, but actually they are deadly! One of them is white bread. I have seen a lot of people having health problems, because of white bread.

The good one is all of the fruits, all of the vegetables, all of the nuts, all of the fish, all of the meat, all of the oils, all of the whole grained food. These foods will boost your metabolism, give you good quality energy, to keep you going with hours, not minutes, and they give lots and lots of minerals, and vitamins, that help increase fat loss, and health.

To make sure you lose a lot of fat, you must be sure to have a meal with good fats, lean protein, and complexed carbohydrates. They all increase you metabolism, some times they could double it. The vitamins like Vitamin C, help reduce fat. This why all of the citrus fruits are really good in losing fat. Lemons, oranges, grapefruits, limes.

Eating 5-6 meals increases your calorie count and the amount of protein that you take is much greater than with only 3 meals per day. Not only that, this way you keep your metabolism higher than ever. And you make sure that it will never fall. When you body does not have energy it start braking down muscle and fat. The only way that you will be sure this will not happen is by eating 5-6 times each day.

Remember that the minumum of calories, that a normal man can take is 1500 for women it's 1200. Try to not fall that low or lower. Believe you will be sorry. But don't take too much calories. Confused? Don't be, if you take too much calories you gain more and more fat. So keep it steady. Go to 2200-2500. And if you don't see any muscle gains in 1-2 months, increase the calorie count with 100. This is the only way that you will know how much you should take. There is no one online or offline that cal tell you how much calories is your body suppose to take.

Thank you very much for reading this article. Stay tuned for part 2, it's going to come out soon. Subscribe if you haven't to stay in touch with the blog, so you will know when a new article is posted. Like I said this topic is way to long, I cannot cover it in one article, I will try my best to post the part 2 as soon as possible. Also to help for my hard work please share this on facebook and twitter, it helps a lot.

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HOW TO GAIN MUSCLE - Part 1

There are a lot of "tricks" that will help you to build more muscle. For some strange reason a lot of the bodybuilders seem to not follow these "tricks", thinking they will not work for them. Hey, let me remind you, I have 6 years of experience you can trust me. I know that 6 years is nothing, but my methods have worked for a lot of people, offline and online.

Today I am here to bring you really good tips and tricks, which will help you boost muscle gains.

PRE - WORKOUT MEAL

Pre - workout meal means the food that you will eat before your workout. The question is "what should I eat before my workout?", the answer, complex carbohydrates. The reason for this is that these carbs will keep you going for hours, not minutes like the simple carbs. Eating simple carbs as a pre - workout meal is a big mistake. Usually a person must eat 30 minutes or 1 hours before their workout. When you eat complex carbohydrates, you will be full with energy for 3 hours. If you eat simple carbs, you will last no longer than 10-15 minutes. You are not going to have a quality workout this way.

Before your workout try to eat:

• Whole grain bread
• Oat meal
• Brown rice
• Sweet potato
• Chick Peas

Just go to Google and search for Complex carb rich foods and use all of them in your pre - workout meal to increase your energy level.

POST WORKOUT MEAL

Post workout meal is the after workout food that you are going to consume. Here you must take simple carbs. You are probably confused, don't be, I will explain. After your workout your glucose levels will be really really low, if you take protein after your workout, without any fast acting carbs (simple carbs) the protein will e used as energy instead of a rebuilding tool for the muscle and protein is not a good energy source. To make sure this will not happen you must eat some simple carbs to fill up the glucose levels. This way yo stop being in the catabolic state and use the protein to rebuild muscle, not as an energy source.

ONE LAST PUSH

I am talking about the last rep. It might sound funny to you, but the increasing your set with one rep can make huge changes to your muscle gain. Imagine doing a hammer curl with a 40 pounded dumbbell. And imagine that you would usually do 8 reps, that means you are lifting 320lbs in 8 reps. If you increase the rep count with 1 more you are going to be lifting 360lbs in 9 reps. It's just a little bit of math over here. I personally did not believe this in the beginning when I first heard it, but later I found out that it actually works.

Thank you for reading the part 1 article, stay tuned for par 2, you can subscribe to know when it will come out exactly, it will be soon don't worry, be sure to read it. After you are done reading part 1 and part 2 you will have the key information which will help you make big changes to your muscle gains. I am sorry I cannot write the whole article now, I have to go to the gym, I have work to. But when I come back I will write it down and post it probably tomorrow. Like I said stayjavascript:void(0) tuned by subscribing to know when it has come out.

Take my advice and do everything. It worked for me, it worked for my bodybuilding clients down at the gym, and it will work for you, the online community. Don't forget to leave a comment bellow, telling me what you think. Also leave some good ideas for the other readers.

HOW TO GET A SIX PACK - MYTHS

How to get a six pack. This question has been asked a lot, exactly why there are so many gurus that make money out of this. The problem is that, when they give information to the people that are searching for "how to get a six pack" or "how to get abs" they tell them false information (myths) that will never work for any one. The point is for you to get the false idea of how to get six pack abs, this way you will come back to them and want more information, the only way you will get more is by buying it.

Not to worry, the MUSCLE BUILDING BLOG is here to tell you all of the myths that the online gurus want you to believe. By reading this article, you can be sure that you will never be scammed again.

Myth number 1: Doing ab exercises will give you abs
When I see this, I get mad. And the worst part is that there are people that actually believe this. Remember this from me, you cannot get a six pack with cruches, air bicycle, leg raises, and the other ab workouts. The reason for a person to not have visible abs is that there is a layer of fat on top of them.
The only way that you can remove that fat is by lowering down your over all body fat percentage. Remember spot removal is impossible, the body does not work like that. To learn how you can lower down body fat % read some of the articles that I have posted here.

Myth number 2: Do cardio in the morning before breakfast
This is the worst myth out there. Why? Here is why. When you wake up early in the morning your glycogen has depleted, after all your body is still working at night time. This means that you are missing the primary energy source (carbohydrates). Glycogen fills up your muscles so you have energy to do anything. When you have no carbohydrates in your body, you have no energy. Now the idea behind this myth is that when you do cardio before eating, you will target the fat, because you have depleted your glycogen levels in your  muscles, and fat is the secondary fuel for the human body. This way you will lose fat (says the myth). FALSE! This way you will lose small bit of fat the first couple of times and lose a lot of muscle.

Remember your body is smart. The fat in your body is fuel that it will use if the body has NO other energy source. If you start using the fat as fuel your body will say "I should stop using so much of my emergency fuel if I want to survive" and it start using muscle instead. Yes you will lose some fat the first couple of days. After that you will stop losing that small bit of fat and start losing only muscle. Now muscle is really hard to gain, it will take you months, maybe years to build a solid muscle, you can lose all of that for 1-2 months if you do cardio before you eat anything.

Myth number 3: Use products like the "abdominal 3000"
Lets take a look at how these products work. They either use vibration  or they make you sweat. They believe that the high temperature that will make you sweat, will melt away all of the fat from you belly. Well the secret is that fat in your body melts in really high temperature, your body will not survive if it reaches such high temperatures.
Never buy products that will bring you fast results ( weeks, days, hours). The people that review the product are bodybuilders that have spent time training and eating right to get those abs. They claim they got rid of the fat thanks to the product, this way they make watchers think "hey it worked for him, it could work for me".
How to get a six pack ( the right way )
Don't panic, there is a way to get abs, and it's quite simple actually. You will have to combine good nutrition, weight lifting, and cardio to get your six pack. This way you are going to double or triple your metabolism. Gain muscle, muscle increases the fat loss. If a 150lbs and a 180lbs person make the same cardio exercise, the 180lbs will lose more fat.
Now since you know this, you will NO LONGER FALL IN THE TRAP OF the online and TV gurus.
Don't forget to leave a comment, telling me what you think about the article, and share some information.

HOW TO GET HUGE

 CLICK HERE TO GET YOUR NO NONSENSE MUSCLE BUILDING BOOK NOW !

This is for all of the bodybuilders that are aiming to get big and I do mean BIG muscles as fast as possible, without any drugs. What I will tell you now I have learned for the past 5 months from the book  "No Nonsense Muscle Building" you can buy it and learn how to get big really really fast.

Most of the people now find it hard to put on some serious size. The reason for that is that they have NO idea what they are doing. They do mistakes like:

Training everyday

Eating 3 times a day

Eating too much protein

Not eating enough protein

Eating too much carbohydrates

Eating too much fats

Doing what ever they want

No stretching

No rest

No muscle growth.

And I can tell alot more things that they do wrong, I personally have seen people doing these mistakes. I am a personal trainer and I know best.

Ok so lets stop talking about what to NOT do. Lets talk about what should we do we can put on some muscle weight.

I would have to worn you, muscle building is a slow process, you DO NOT want to go on drugs to speed up the process. Here I will tell you everything and you can learn more by buying the No Nonsense book.

REST
This is actually really important. If you did not know, your body build muscle while resting. You do not build muscle while at the gym, you rip and destroy your muscle while you are lifting weights, when you rest, and eat right, you give your body enough time and nutrients for the muscle to rebuild. While rebuilding the muscle will put an EXTRA layer of muscle, so it can prevent this from happening again. This is why changing the weights is important (remember this, I will explain later). 

While resting you must remember to not tens the muscles too much.

• Don't lift heavy objects
• Don't move your hands too fast
• Don't lift weights

While resting you can either stretch or do some Yoga. I personally have no idea how to do Yoga and I am too big to do that, I just stretch. 

CHANGE THE WEIGHTS

Now I told you that you muscles put an extra layer of muscle so it can prevent this rip from happening again, right? And that you should change the weight, by putting on more, to make bigger rips in your muscles. Now I want you to use your brains here, since the body is making an extra layer, so it can be sure that you will not make the same rip of your muscle, that means that if you use the same weight, you will not make any rips in your muscle, which leads to NO MUSCLE GAINS. 

The only way to prevent this is to put on more weight while training. This will allow you to destroy the new layer of muscle, which will lead to bigger muscles later.

NUTRITION

Nutrition is also as important as the top tips. For you to put on muscle mass, you must remember that you need to know what you are putting in your mouth. getting good carbs before workout and simple carbs after workout will really pack on some serious changes.

Now I would like to tell you everything here, but there is too much, and I cannot cover it all in a single post, this is why you should go ahead and order the book. Guys it's cheap, you will get all the knowledge you need, there is no chance for it to bee a scam, since it has worked for me, for my friends, and my father that is now 65 years old, and still trains like a 20. If you are thinking that I am winning money by telling you about this book, you are dead wrong, I JUST WANT TO HELP YOU ! So go ahead and order the "No Nonsense Muscle Building" you will find all the answers to all your questions!

And that is all about this article that I would like to share for now. If you want to learn more, you can always order the book, like I said, you will not be sorry, I will even do a preview of the book soon, could be today or tomorrow, to tell you everything about it. I repeat I GET NO MONEY FROM TELLING YOU ABOUT THIS BOOK, I JUST WANT TO HELP YOU OUT. The book has easy to follow steps, easy to understand nutrition data, good workout plans that will make you pack on SIZE OF PURE MUSCLE. 

ORDER THE BOOK NOW

HOW TO LOSE WEIGHT

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You should remember that when it comes to losing weight by that we mean losing fat, not muscle. It's actually really important to maintain the muscle while losing the fat. Most of the people cannot actually achieve that because they are doing a lot of stuff wrong. And I am here to share to you my experience on how to lose weight (fat loss) without losing muscle.

NUTRITION

The nutrition is the most important part from the life of a body builder and a person. But not any kind of nutrition, but the good kind. In other words eating plenty of Complexed carbohydrates, good fats, and lean protein. This will all help you lose weight. They all increase metabolism which increases fat loss. And the lean protein will make you sure that you will not lose any kind of muscle for your body. Remember eating 5-6 times a day is really important, this way you will gain enough carbs, calories, fats, protein, and you will have only a 3 hours hole where you are not going to eat. If you eat only three main meals each day, than you will not put any food in your mouth for 6 hours!

CARDIO

Cardio is a really good way to lose weight without losing muscle, but there is a small trick that most of the people seem to not understand. A lot of the body builders fall in the hands of the myth to train on an empty stomach. NEVER DO THAT. Why? Let me explain. You would like to know that when you have depleted your glycogen levels from your muscles you will start to burn muscle, brake down muscle tissue, and some fat as fuel. This is exactly why when you are working out you brake down your muscles and later on you will have re build it by resting and eating right all the time. Now imagine if you have no glycogen levels and you decide to do cardio for 20-30 minutes. Your body will burn down muscle for the whole time, yes you will lose weight of MUSCLE! Always have food in your stomach before you start doing cardio or any kind of exercise in that matter. Eat good complexed carbohydrates that will keep you going without stopping in a full rate. 

If you ask me the meaning of the cardio, when it comes to fat loss is, what will you increase while you are doing your cardio. Here HIIT comes in handy. You will burn off some fat, a lot of carbs, and sky rocket your metabolism, which will make your body to burn fat for HOURS after you have finished your cardio exercise. HIIT can actually increase muscle gains, if you do it the right way.

PROTEIN

Protein is the material that rebuilds your muscle and bones. It's not an energy source, don't believe the only gurus. How will protein help you with your fat loss ( weight loss ). Simple, it takes a lot of time for the body to dissolve the protein that you have taken from the food. At that time your metabolism will be increase while trying to brake it down. This will make you lose fat while you are just standing on one place. Protein alone does not make sure that you will not lose muscle while losing weight. You will have to add some carbs in there.

Now most of the people, when they read this they will probably say "what is the point to eat carbs before cardio if I will use the carbs for energy instead the fat". Well ask your self this, do you want to burn that hard gained muscle? NO! And you will burn a lot more fat than you think. When you do HIIT you have the chance to increase your metabolism for 24 Hours in some states. The tabata workout is good HIIT workout that will do that. Now imagine with that increased metabolism, you will burn fat for 24 hours straight. Can you do this with low intensity cardio ? NO! Well you can , if you can do cardio for 24 hours straight, which I do not think is a good idea.

Now the next question is "Why don't I just do HIIT without eating any carbs". I ask you again, do you want to lose your hard gained muscle that you have spent months and even years to create?

Thank you for reading this article, I hope it has opened your eyes. If you would like to learn even more about losing weight and gaining muscle, you can always buy one of the books that I have listed.

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MUSCLE BUILDING EXERCISES #1

Muscle Building

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PUSH - UPS

Yes push - ups, I am serious. In fact if you want to know push - ups are a must have in your workout. Almost all of the body builders use push - ups to gain straight and muscle.

Why are push - ups important. Push-ups work four muscle groups at once. The shoulders, the chest, the triceps, and even the abs. Now as we all know the more muscle groups you train in your workout the more fat you burn. In other words, push - ups are not only good for muscle gains, but they are essentially good for fat loss too.

Most of the body builders think that push - ups are too weak for them, they say that they will not gain any muscle with this. Well actually this is true only for the BIG 100-120lbs body builders that can power lift up to 120lbs on one hand. But you always ad some weight on your back to make it a little bit harder.

If you are going to train you body by using the whole body workout then you must remember to ad this exercise to your workout. It will help you increase your metabolism (which will help for fat loss) and bring some really good muscle gains to the chest, triceps, abs, shoulders, and even the back.

PUSH UP WORKOUT

OK you are asking for it. Yes there are push - up workouts that even the best body builders canno perform. The workout is called "7 minutes to hell" you might have heard about it.Basically you have to do 30 push - ups each minute for 7 minutes. It sounds hard huh? THAT'S BECAUSE IT IS. This is one of my favorite workouts. It will make you have to rest for 1 whole week until your muscles have rested enough. I like making my friends from the gym to make the workout. Usually they laugh when I tell them that they will have to do Push - ups. And in the end after the 7 minutes they cannot even talk. It's fun to see how a 90-110lbs man thinks he is a big shot and than fails in front of my eyes.

I hope you have learned something from this article. DO PUSH UPS, this is the main thing actually. Also if you want to know how you can build a lot more muscle take a look at one of the books that I have given you.

BUY THIS BOOK TO GAIN MORE MUSCLE

NUTRITION FOR FAT LOSS AND MUSCLE GAINS

Fat loss nutrition

BUY THE BOOK  "Truth About Six Pack Abs" TO LEARN MORE

Nutrition is really important for your fat loss and for your muscle gains. But not any kind of nutrition, the right nutrition. You cannot eat burgers and chocolate pound cake and expect to get results when it comes to fat loss and building muscle. You will have to change a lot more. I have told you this before, it's 80% nutrition and 20% workout. Why is it so important for your muscle gains and your fat loss, I will explain now.

For Muscle Gains

When you eat the right foods complex carbs, good fats, and lean protein you can double your muscle gains. In fact the complexed carbs and the lean protein will give you the biggest results. I am not saying to stop eating good fats!

When you eat good carbs ( complexed carbs ) you get quality energy, which will help you to do more when comes time for your workout. What are complexed carbs ? - You ask. Complex, that's all i can say, they get dissolved slower, your body uses them for a larger period of time. If you eat simple carbs you get an insulin spike (you get a lot of energy and then you lose it). And while you training you don't want that . You want to be full with energy so you can do all your reps and sets to get good muscle growth. But eating simple carbs will also help you. Eat simple carbs ONLY after your workout. When you are done with your weight lifting or cardio, your body has burned all of the glycogen that was stored in your muscles and you would want to restore it as fast as possible, to be sure that you will not get any muscle loss, which is the last thing you would want to happen.

Lean protein, this will basically help you rebuild your muscles, nothing more to say about it.

FAT LOSS

How can nutrition help you for fat loss. Well if you want to know if you only eat right you will lose fat without doing any exercises. Yes this is true, but you would want to boost your fat loss with some body weight exercises or cardio. 

But I did not answer how does it actually help you. Remember when I said that it takes more time to use the complexed carbs for energy, well this will come in handy not only to muscle building, but to fat loss too. When you eat complexed carbs your body uses more energy to burn them. Your metabolism increases and you start burning fat. Take in mind that fruits and vegetables have complexed carbs, this is one of the reasons they to help with losing fat. You burn more calories to use the fruit for energy than the fruit it self. What I mean by that:

You will eat an apple that has 100 calories, because apples have complexed carbohydrates, your body will burn 80-90 calories to dissolve the carbs. And for that time your metabolism is really really high, which  makes you to burn fat.

Good Fats will help a lot with your fat loss. Remember this fats do not make you fat. Well except the bad fats, those make you fat. Good fats have Omega 3 and Omega 6 fatty acids which are really healthy for you. Good fats work as the complexed carbs, they need more energy to get burned, which increases your metabolism, which leads to fat loss.

Now the question that is probably in your head is "How do I know which foods have compex carbs, lean protein, and good fats". That is why you have Google, Yahoo, Bing you can use them to find foods that rich of complexed carbohydrates, good fats, and lean protein. 

Thank you for reading this article, I hope it has helped you a lot, you can always buy the book "Truth About Six Pack Abs" and learn more!

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