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   Today we want to show you the fat burning diet for a lean ripped body that will look good on any beach But, wait a minute! Do I hear that can’t do because some of the flab gained over the holidays is still on your waist?

If that is the case, forget about the infomercials that promise quick results without any effort, as there is no thing as a free lunch. The good news however, is that you do not need to send me 4 payments of $59.99 for the secrets on how to lose those pounds of fat and get that lean ripped body.

In this article, I cover what needs to be done with your fat burning diet. Don’t worry; I won’t take your carbs away or stick you with a liquid or celery diet. If you want a lean ripped body and have the determination necessary to do what it takes to get it, I describe the path that will lead to it.

1) Eliminate all sorts of junk food from your fat burning diet. That alone will cause you to eliminate empty calories that are not used by the body and are turned into fat.

2) Reduce your intake of bad fats in your fat burning diet.Bad fats are things like butter, cooking oils, and saturated fats such as the ones found in meats. However, ensure adequate intake of good fats such as flax-seed oil. 1 tablespoon of flax-seed oil a day covers all of the essential fatty acid requirements of most people. I tend to take 1 tablespoon in the morning with my protein shake.

3) Reduce your intake of sugars in your fat burning diet.Foods laden with sugar cause a sharp rise in insulin levels. Insulin is a good hormone when it is not present in excess as it carries the amino acids from the protein into the muscle cell so that they can be used for growth and repair. It also carries the carbohydrates into the liver and muscle cells for storage as glycogen (stored carbohydrates) that can be used for future occasions. However, in excess, once the body’s reserves of carbohydrate storage are full, insulin turns these carbs into fat!

In addition, the excess insulin production will also take the carbs away from the blood stream too quickly creating a situation of low blood sugar. In this case you feel tired, groggy, and usually craving sweets. It is a vicious cycle that guarantees fat gain.

4) Increase your intake of protein. Protein foods provide the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates that you eat ‘timed release’, so you get sustained energy throughout the day and you get a more steady release of insulin as opposed to the sharp rise you would get if you ate carbohydrate foods alone.
Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

5) For every serving of protein, have an equal size serving of starchy carbohydrates. Remember, too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Good sources of starchy carbohydrates are: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

By ensuring that you get no more carbohydrates than your body requires you will guarantee that body fat decreases. Now, I am not saying to eliminate the carbs. All I am advocating is portion control. In other words, if you have a serving of protein, have an equal sized serving of starchy carbohydrates. The minimum amount of carbs that you can get away with is an equal serving of them in three meals.

 6) Drink plenty of water! Water is by far the most abundant substance in our bodies. Without water, an organism could not survive. Most people who come to me for advice on how to get in shape almost always underestimate the value of water. Realize that a lack of water will not only cause dehydration, but also would stop the fat burning processes!

7) If you fall into temptation, do not sabotage the entire diet! We are all human and we are bound to make mistakes. If you fall off your diet, do not binge all day long because you fell off once. Just start eating correctly at the next meal. Bingeing for a full day can destroy the progress that weeks of effort delivered. Do not fall for it.

8) Be prepared! Prepack all of your food so that you have all of the food that you will need throughout the day. I don’t know about you but my life is pretty hectic. Without my cooler, I would be at the mercy of the fast food joints and then I would probably be a candidate for the Mr. Pillsbury Doughboy Championships. In addition, if you run into a situation where you don’t have food with you and don’t have the time to stop somewhere to eat either, hunger will increase and drive you to binge! So prepack all of your food; such practice wins half the battle.

9) Get your Zzzzz’s. That’s right, getting enough sleep. Everyone’s requirements differ but, on the average, people usually need between 7-9 hours per night depending on their level of physical activity. Sleeping adequately will ensure that your insulin metabolism operates properly. A faulty insulin metabolism leads to sugar cravings which spell disaster in any diet.
In addition, deprive your body of sleep and you’ll have lousy fat loss. As a bonus, you also get muscle loss which lowers your metabolism. The reason for this is because without enough sleep the body stops producing anabolic hormones (Muscle Producing/Fat Burning Hormones; e.g. testosterone and growth hormone) and starts increasing the production of catabolic ones (Muscle Destroying/Fat Depositing Hormones e.g. cortisol). In addition, you will lack the energy and focus to get through your workouts and it will also lead to overtraining as you won’t be able to recover adequately.
To top it off, there is research that indicates that a lack of sleep creates cravings and binges in addition to hardening of the arteries which leads to heart attacks. If you don’t think that you have enough time to sleep, then turn off the TV and make the time!

10) Stop associating social gatherings with food. Unfortunately, we live in a society that celebrates everything with food, usually the type that does not serve our goals. The minute that you train yourself to think about what is more important for you, the chips and the piece of cake at the party or the six pack of abs (not beer), the faster you will reach your goals. I wish that we lived in a world where exercise gave you a license to eat whatever you wanted. If that were the case, I would be the first one in line waiting for the cake. But since life is not fair, you only have one choice. If that summer body is important enough for you, I am sure that when the time comes, the decision will be clear.


Author Bio
Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child. For more information on Hugo’s Muscle Building / Fat Loss Program please click here 


Lose fat and gain muscle fast



Here is a great shoulder workout routine for building bigger shoulders and for breaking through that growth plateau. Give it a try and feel the pump in those shoulder muscles. This shoulder workout routine utilises a combination of three different exercises, which are performed in quick succession to really blitz those shoulder muscles.



The first exercise is the seated military press followed by dumbbell lateral raises and front disk raises. Right lets take a look at the actual build bigger shoulders routine.


Start with the seated military press, you can use a Smith machine or a set of squat racks to support your barbell. Use a moderately weighted barbell one in which you perform 10 –12 reps. Use a shoulder width grip on the barbell. Press the barbell clear of the racks and above your head but don’t fully lockout your arms at the top, doing so will only take the pressure off the shoulders. Slowly lower the barbell to just below the chin level and then press back to the starting position. Perform 10 – 12 controlled reps Read the rest of this entry


I know the feeling too well being previously cursed as a hardgainer. I use to spend endless hours in the gym trying to build muscle mass, willing my body to grow and fillout. But when you are a hardgainer you need to adopt a totally different training and nutritional philosophy to the mainstream muscle builders.

All too often the so called muscle building gurus say you are not gaining muscle because you are not eating enough, training hard enough or taking in enough protein etc but the truth is hardgainers or genetically challenged bodies do not respond to the same principles.

In order for a hardgainer to build muscle mass you need to understand the first steps of exactly WHY you?re a “hardgainer…WHY your genetics suck…and WHY you haven?t been able to gain weight.

FREE hardgainer MP3 and ebook – learn why eating as much protein as you can won’t do one bit of good without this one crucial element !!  Read the rest of this entry

I hope you had chance to visit the revolutionary muscle building and fat shredding program that is taking the bodybuilding world by storm…

building muscleNow it is on to the second part of our avoid building muscle the wrong way series.

Building Muscle The Wrong Way #4 – Reading Bodybuilding Magazines

Did your last bodybuilding magazine promised 2 inches on your arms in 2 weeks? Did it tell you could increase your strength by 40% in one week? Did it show you the latest ‘arm program’ which looked the exact same as last months arm workout? I know this sounds extreme, but almost 90% of the information you see in bodybuilding magazines is dead wrong and only works for guys who are using steroids.

The modern mainstream bodybuilding magazines are really just muscle comic books written at a 6th grade level. They glorify drug-using bodybuilders and portray them as the picture of health. The cleverly combine two or three rehashed articles, a lot of pictures, gimmicks, sex and hype to sell this nonsense to millions. These magazines may have inspired millions by the pictures but they have also mislead millions.

Building Muscle The Wrong Way #5 – Taking Advice From A Guy Who Uses Drugs

Drugs allow you to train more often because of one’s increased ability to recover, but they also speed up normal physiological processes that normally would not occur, i.e. increased hormonal levels. Not only do bodybuilders take an ENORMOUS amount of drugs; they are also known to inject various substances into their bodies to give selected body parts that enhanced look. Read the rest of this entry

growth factorThere has been alot of buzz recently about about growth hormone boosters and there ability to enhance muscle growth but can the claims be substantiated, we take a closer a look.

  Many experts feel that supplementation with growth hormones offers exciting possibilities to adult bodybuilders, especially those aged over thirty. They should not be taken by anyone aged under twenty. In the past growth hormone was available only in injectable form but recent years have seen the development of HGH precursors and more advanced delivery systems. The most popular means of taking growth hormone boosters today include sub-lingual spray, homeopathic pills and capsules containing HGH secretagogues.

That’s all very well, but do these supplements have any place in bodybuilding? To answer this, we’ll need to look first at what growth hormones actually do.

Human Growth Hormone is responsible for the regulation of insulin, protein synthesis, transportation of amino acids across cell membranes and fat metabolism. Clearly, these are processes that are of relevance to serious bodybuilders. Users have reported higher energy levels, enhanced libido and greater cardiac output. In addition, superior immune function, lowering of blood pressure and improved cholesterol levels have been documented. Add in other potential benefits like improved sleep, shorter recovery times, quicker regeneration of damaged muscles and you can begin to understand why some experts are excited by the possibilities offered to bodybuilders.

Try Growth Factor1  for faster recovery times, increased strength, increased energy and unparrelled muscle gains.

 We take a look at the fat loss diet for women. In order to burn off the maximum amount of body fat it is essential to get your fat loss diet correct. Here we recommended a fat loss diet for women which when combined with your weight training routine and cardio will stoke up your fat burning furnace.

 Fat Loss Diet for Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
1/2 Tablespoon of Flax-seed Oil

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water

Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

This is a very effective fat loss diet for women in order to burn off unwanted belly fat, give it a try and you will be amazed by the results. 

      Lose fat and gain muscle fast

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