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Tag: Muscle

May 04

How to do Cardio for Fat Loss

 

Click here for A Foolproof, Science-Based Diet Designed to Melt Away Several Pounds of Stubborn Body Fat in just 21 days!

Mar 31

Weight Loss Special Series Part 1: Joseph Hill

 

Click here for A Foolproof, Science-Based Diet Designed to Melt Away Several Pounds of Stubborn Body Fat in just 21 days!

Feb 05

Diet and Weight Loss – Top 10 Secrets to Make Weight Loss Fast, Easy and Effective

{“en”:”Focus on food kind not on food amount you might think that eating little is the way to weight loss, but you have to know that food kind is more important. eating a lot of fruits and healthy food is better than a small amount of bad food. Don’t leave yourself hungry leaving yourself hungry will make fat consumption too slow, plus you will feel tired. so, When you feel hungry, eat fruits or any healthy food replace sweets with fruits your body needs sugar, but you can replace sweets sugar with fruits eating a lot before sleep is the worst thing worst thing you can do is eating meals before you sleep, because this meal will be convert into fat, plus it will not make you sleep good don’t exercise and you’re hungry you might think that doing exercises while you are hungry will make you lose more fat, but the truth is doing this will make you feel tired, plus you can’t exercise well.

you need energy for your exercises try to burn fat everytime you can Instead of using elevator, use the stairs. or try to walk instead of using car do not cut down fat or sugar, but reduce it cutting down fat or sugar is not a good way to lose weight, but you have to reduce it in order to healthy weight lose drink a lot of water drinking water as much you can will make you lose weight too fast. you have to drink at least half a gallon per day good fats help you to loss weight there is two types of fat: bad fat and good fat, you must reduce bad fat but you have to eat more good fat like Olive oil and salmon to make weight loss effective you have to do two things: 1- reduce fat and sugar, 2- do exercises. you must do both of them in order to have an effective weight loss finally, If you followed our tips, you will have very fast weight loss, try it if you have any question, leave it on comment”}

Ready to leave diets in the dust and to solve your weight problem, for good?

Feb 03

Jillian Michaels 30 Day Shred: Level 1

{“en”:”Hi there, welcome to Level 1 of the 30 Day Shred. I’m hoping you know me I’ll be your trainer. My name is Jillian, and with me today my two best girls helping us out Anita beginners eyes on her. She is going to be doing modified versions of some of the harder exercises to help ease you into it. Now, for those of you who are up for a a bit of a challenge just a bit. ha ha keep your eyes on natalie and if you want to look like this, do what she does and you should be there in no time! right?.. Sure. Ok..

I think we’re ready to begin. Let’s start with a warm-up. We’re going to begin with arm crosses take them out to the side and cross them over now here’s the idea. Big movements. Dynaimic stretching. Now that means we’re opening up the muscles with movement ok? We don’t ever want to do static stretches until the workout is over as a cool-down now, you may not be as flexible as the girls just give me everything you’ve got and…

Shake it out. Windmills, here we go the idea here is to keep those arms locked straight come around and across the body. Keep your abs tight and pick up as much speed as you can we’re opening up those shoulders and opening up the chest. I don’t want any injuries. You should be feeling that heart rate start to elevate and soon, the body is going to get a little bit heated. 2 more seconds here and… 2 nice. Shake it out. Right into jumping jacks, hit it! with our dynamic stretching, we are going to need some cardio in that warm-up because we want to make sure that our heart rate is up and the body is literally warm because this makes our muscles more flexible and keeps us from getting hurt. No getting hurt.That is not allowed Not part of the program. Here we go! 2 more, last one, and drop it Now we’re going into hip circles Feet are slightly wider than your hips, hands on the hips Now we’re going to take it around right here now if you’re like me, you might feel a little silly doing these, however, I always start with hip circles because, they open up all of the muscles in my core.

and keep me from getting hurt getting too tight during my workout 2 more times around guys and 1 more big circle, really stretch it out right here. Perfect now, feet are going to come in about hip-width apart we’re going to take it down. Hands on the knees We’re moving into knee circles ready? Begin.. Little bit old-school here, but really effective loosening up those knee joints. We don’t want any injuries. Helping us create some flexibility in the joints Nice and loose. Take it way down and around, let’s go for 2 more and 1, and 2. Perfect, last set of jumping jacks and we are ready to begin. Let’s go Now, those of you at home who are looking for the modifies version of the jumping jack, look elsewhere. I am not going to give that to you because i know you can’t handle it. I’ve got 400 pound people that can do jumping jacks so can you.

You’ve got to push yourself. That is what it is about. You want results, they are not coming for free. 2 more, here we go, and 1, and 2. Ok, let’s begin 3 minutes of strength, let’s begin with push-ups. Take it down to the mat get in push-up position, and drop it down, one.. two nice, now… let’s come over here and take a look at Anita beginners, this is a really hard move ok, so if you need to, you can drop down to your knees notice how she’s still got a straight line from her knees to the top of her head. She is not bringing her tush way up in the air. Keeping her core tight. A little more advanced, ok we’re over here with Natalie hands are ninety degrees, abs are tight on the balls of her feet Gonna do two more girls hit it. Last one, take it down bring it up back up, c’mon chop chop ladies, chop chop! Grab your weights.

Ok we are going into squat and press. Come into a squat position feet just outside the hips engage the arms at ninety degrees. Let’s drop it down, up and press. Down and press We’re working little muscles in with big muscles here. Shoulders in with legs ok. Keep it rolling. Now, I don’t want to see you drop your arms down like this I want them engaged the entire time I want to be working those muscles the entire time. Now, have a look at Anita here. She is coming half way down, not getting quite as deep. we come over and we look at Natalie. She is sinking all of the way down dropping her quads and her thighs parallel to the ground ok. Here is something else I want you guys to be mindful of.. When you are doing your squat, I don’t want to see any of this. That’s a no. Very bad for the knees. Don’t ever go there. alright hang in there now, let’s keep it rolling. now the way this is set up is you’ll do one serious strength move for thirty seconds, and then we will move into our compound movements, arms and legs for one minute let’s go two more good and down and up We are going to repeat now.

Back into push-ups. Let’s take it back down to the ground ladies all the way down, walking it out and…. begin There is something I want you guys to also be aware of, Ok? Notice we’ve got a straight line from the heels to the top of the head. She is not looking down, she’s not craning her head up I don’t want you guys to phone this in I want every single second of this workout to count. You don’t get to do a twenty minute workout and take a break it doesn’t work that way.If you want to work out for twenty minutes and see a difference, you’re really gonna need to push ok.. Now, ladies back up right back into our squat and press grab a hold of those weights here we go, pick them up and, take it down and press down and press. watch those knees sit the tush back ninety degrees down and straight up inhale here, exhale here.Remember…

if this is too hard for you, follow Anita and if you need to catch your breath for no longer than five seconds and continue the reason we don’t allow rest is because we want your body to change as quickly as possible and in order to do that we’ve got to put stress on it that’s how things change if you put some stress on your body, it is going to adapt here we go, last two good this is it for strength, c’mon! up! beautiful guys set down those weights two minutes of cardio. Jumping jacks, hit it! Here we go, right into it. Now, the way I designed this system, it’s three minutes of strength moves, two minutes of cardio, one minute of abs, why…??? It is the most effective way to get fat off and build lean muscle. a combination of cardio and strength training is the best way to get as lean as possible in the shortest amount of time. We’re ready to move on Jump rope Hit it! Now… Look at Anita beginners, if you need to you can just barely come off of the ground and as you’re more advanced, you can come a little higher like Natalie is a couple inches, she’s really got the arms working.

She’s getting the biceps in there with the circles right here, beautiful. A little slower over here with Anita. A little less impact. Very nice guys.Hang onto it Let’s stay with it. In four seconds. Three. two and. jumping jacks. Right back. Here we go, so we’re going thirty seconds jumping jacks thirty seconds of jump rope and repeat. That’s our two minutes of cardio it might be hard now, but you’re going to find that if you’re diligent with this, in no time, your body is going to change. let’s go for four, last one. Jump rope one more time. Hit it! So often people think that they are not strong enough You guys are always told just take the stairs that is a false message of lethargy that is not doing you any favors. You are capable of working out. You’re capable of working out hard You’re going to train your body, it’s going to adapt, and you are going to see the results that you want and that you deserve five seconds four three, two, and one.

Abs to the floor no rest i want you moving the entire time all the way down basic crunch take it up. One and down. Two and down. Now, I want to take a minute and go over this with you there is no modification for this move Ok. It is really simple, but extremely effective finger tips behind the ears, chin is up eyes are on the ceiling, pushing your throat up to the sky bringing the bottom rib to the top of the hip. Two more. Big exhale up, big inhale down last one and bring it down. Rest nice now, we’re going into what’s called a reverse crunch Ok. Hands are on the mat. Let;s bring the legs up ninety degrees slight roll just lifting the tush up, and down up and exhale down and inhale up exhale down inhale we’re working a muscle called the transverse abs right down here that little pooch that you guys get and you don’t dig this is going to help us get rid of that Ok. However, we can’t just do crunches that’s why we combine it with strength and cardio.

Two more moves. Up exhale down and rest. Ok guys, circuit two. Let’s get back up and grab our weights we’re going into a back exercise now we’re going to do a dumbbell row Ok. Feet are hip-width apart sink it down into a soft knee, head up, chest out, shoulders back and… pull and pull, right there. Very nice now, let’s take a look at Anita first there really is no huge modification here.

Very basic move but very effective. I want your back totally flat abs folding at the belly button okay sticking the tailbone into the wall behind you arms have tension, they are going out not down. Pulling those shoulder blades together the entire time. Let;s hit it for three more, and two last one very nice. Good, now one foot forward, one foot back static lunge with a bicep curl and hit it good. Up and down nice and smooth beautiful.

Okay, let;s take a look at Natalie right now. Nat is doing the advanced version she’s getting all of the way into the movement okay, from the top of the head, to the shoulder, the hip, and the back knee. We got a straight line Palms are up, elbows are back coming over looking at Anita, a little bit easier of an exercise here because she is not getting as deep into the movement there is no shame in that. Working your way into it. So very hard isn’t it? Isn’t it buddy? Yeah I think that she’s feeling it. A few more guys. Now, why are we working biceps in with legs, can’t we just do bicep curls? No you cannot, okay.

You have to work these small muscles in with the legs because they don’t burn enough calories on their own you want to work as many muscle groups as possible to get maximum calorie burn. Two more, last one, sink it down, and up. No resting right back into dumbbell rows. Good, ready and.. hit it! One two, beautiful. Two things I want to show you. I don’t want to see any of this, no good suck those abs in stick your tush out. If you’ve got it, flaunt it ladies, no shame and roll those shoulders back the entire time always think about pulling your shoulder blades in and pinching them together throughout the whole movement okay? We are almost there, let’s go two more.One, and two gorgeous opposite leg forward static lunges and bicep curls ready, and begin! good and down.

up, down, up perfect. There are a couple of more things that I want to tell you about this number one, make sure that you don’t bring that front knee over the toe that’s not good for the knee. We don’t want that. We want a ninety degree angle in that leg that is beautiful now, believe me, I know that this is hard. I get it. It’s not easy, however, if we are going to make big promises to you, we got to deliver. We have to give you a workout that’s going to deliver results, and if you guys want those results, you’ve got to hang with us and fight for it. stick with it, you’re almost there couple more. Hold on guys When it starts to get uncomfortable, those are the ones that count the most that’s when I want you to push through that’s when change is going to happen let’s hit it for 2 more last one right here that’s it for strength drop the weights 2 minutes of cardio starting with butt kicks, and hit it! okay, now, let’s take a look Anita not coming all the way up, pulling the heels back, arms are engaged at 90 degrees but, not getting a full range of motion, much lower impact now coming over and looking at Natalie.

Full range of motion kicking herself in the ass quite literally isn’t that right buddy? Working those hamstrings you should feel a pull in your glutes and your hammies getting ready to move on in three, two and one now, I want you to sink it down, take it back to the upper body. We are going for punches. Ready, and go good I want you guys to keep your abs tight on this bringing the arms across the body sink down in the legs, don’t phone it in, don’t stand up. Keep tension, I want your legs to burn push push it out now, this is a great way to get cardio in if you have got any kind of lower body injury.

Punches will blast that heart rate up when you bring attention to movement get some of that frustration out lets go in three, two, and one butt kicks, we aren’t done yet last minute, here we go and okay this is two minutes of cardio there is no stopping this is going to take the place of hours of phoning it in at the gym if you give me twenty minutes of intensity guys. Twenty minutes if you think your going to die stay with Anita, she is going to carry you through it if you’re ready for more keep your eyes on Natalie two more, and, break. right into punches thirty seconds and we are into abs, ready guys and hit it. Good sink down don’t stand up. The deeper you can get with those legs, the better off. Push, lock the arms cross the body. I want to hear you guys screaming. I want you panting and grunting come on push.

We’re feeling it aren’t we? I am. hang in there Let’s go for five seconds, four, three, two, and one to the mat abs one minute perfect now, beginners check out Anita. One arm flat on the ground Natalie has both hands behind her head We’re coming up in a crunch across the body and one, down, two down three beautiful have a look at this their eyes are up chin is off the chest their inhaling on the way down exhaling on the way up bringing the armpits over to the knee we’re not pulling on our head, we are not straining our neck the neck is not invited to this party, this is all abs ok guys, one more right here, up and across, and down switch it over, beautifully done ready and.. one down, two down, three, would you look at these abs that’s pretty amazing this doesn’t come for free but boy, I sure wouldn’t mind having those abs and I would do just about anything to get it and what I’m telling you guys right now is, you’ve got to fight for this.

I don’t want you to stop. Push through this hang on guys, let’s go five more, four more, big exhale. Belly button into the ground. When you come up last two good here we go. Take it up and down. Okay circuit three, strength. stay on the floor grab those hand weights for me take one in each hand. I will help you out, anytime. arms straight up over the chest okay? we’re going for chest flys, ready and take them down, and bring them up. Beautiful no modification here. These are fairly simple, very basic and yet very effective noticing how my girls have a very slight bend in the elbow that they’re maintaining throughout the entire movement, they’re exhaling up, inhaling down.

The weights are right here over their chests not their head not their tummy right up over the chest, big tight squeeze let’s hit it for two more guys here we go. Last one excellent now, i want you to bring it up with your hand weights moving right into legs and arms pick them up, get in a nice wide stance. We’re going with anterior raises with a side lunge, ready hit it. Good, two, down, three and down let’s take a look. have a look at Anita not going wuite as deep into the exercise. That’s how we modify things like this, we just get a smaller range of motion, still with good form Let’s have a look at Natalie see how deep she is coming into the movement notice that this leg is straight and then when it comes down it’s bent into ninety degrees and the tush is coming back behind you to the side.

Again, why are we working in very nice guys, they don’t even cheat when I’m up here not looking they don’t even cheat, they are so tough. Good now, we’re raising the weights up to our eyes and down eye-level and down working small muscles in with the big ones. Two more last one and back to the floor. Chest flys I think I will join you, I could always use a good chest fly in my life feet on the ground hip width apart, take it up, bring it down and one, and two this is your recovery this is where the heart rate is coming down, but we are still toning those muscles, and squeeze at the top, control the weight on the way down up and squeeze up and squeeze almost there push it out, here we go two more guys and, one and two, beautiful back up side lunge with a shoulder raise. In position, toes are forward, ready and begin. One, two, three, good here is what I don’t want to see. watch me real quickly this. Don’t roll the foot in, we don’t need any broken ankles no good okay? another thing I don’t want to see, the knee coming forward no good what I want you guys focusing on is the tush going out and back, out and back we are almost done with strength this is going to be it for workout one, push it out, hang in there.

Let’s give it five more, four, three, two, last one, good. two minutes of cardio. almost there set down those weights. Now we are going to run through each cardio interval in this last circuit starting with jumping jacks, ready and, hit it. Okay, so we are going thirty seconds here with these jumping jacks, really push it out I know you are tired, I know you just want to stop right now and shut off this DVD don’t even think about it! Keep pushing, we don’t quit at the end, this is when we finish strong, isn’t that right we don’t get to the finish line and stop. That’s when we give it even more than we started with for two more, last one, perfect! butt kicks, right into it, and hit it! okay, this time a little harder putting those heels into those glutes, kick your own butt, and push. Focus in on breathing, you can do it. For those of you who are on day five, six, seven I bet you are seeing a huge difference in your endurance from day one.

Let’s go for three, two, and one sink it down. Box it out right here hands up, and one time your breathing with your punches, exhale, exhale, exhale good, abs are tight get a little lower give me everything that you have got tush back legs are burning right now punch, punch, stay with it, keep breathing, go four seconds three, two and one. No resting, ready and go last three seconds, I want you floating off of the ground right now because you are strong, this is easy for you. There is nothing you can’t do almost there breathe right here we are doing it with you we are all in the same boat together hang in there almost done with this guys in five, four, three, two, and one beautiful one minute abs and we are out of workout one. Hit the ground bicycle crunches finger tips behind the ears, legs in ninety degrees and one, and two, and three, and four, beautiful one minute here all of the way through look at their pace, slow controlled, breathing with every crunch.

Inhale exhale, inhale, exhale head is up, eyes on the ceiling this is my favorite ab move. It is the absolute best why? It works the upper abs, the lower abs and the obliques. We have combined all of our ab moves from this workout a basic crunch, a reverse crunch and an oblique crunch my favorite, we are almost there do not quit on me. I know that you feel that little knot in your stomach, but that is your body getting stronger. That is fear leaving your body right there. Stay with it, you don’t these kind of abs for free people. Hold on, give me five more, and four, and three, two more, two, last one, and one okay its cool down time and god knows that we deserve it hit that mat and get as deep into a splits position as you can manage.

If you are a little less flexible like me, very funny guys, get as far as you can take it over to the toes if you can reach if not, go to the calf reach the opposite arm across the leg stretch through your back right here your hamstring and your calf deep breath in come up center crawl forward for me. Neck is relaxed get as far down as you can go and breathe into the stretch don’t bounce, don’t push yourself too hard. no injuries please come up nice and slow and soft opposite leg, coming across the body stretching at the back and the hamstring there we go no bouncing. Nice static, soft, smooth stretch here please bring it up clasp the fingers behind the back. Head is up, chest is out, shoulders back, pull through and breathe.

Sit up tall, abs are tight and release coming across the body for shoulders grabbing above the elbow, pull through look over you should feel that running all of the way across the shoulder and in your back shake it out and release. Up, over, look, nice, good and release stand up tall for me, let’s stretch out those quads, front of the thighs grabbing the foot with the opposite hand. Come up and pull that heel into your tail bone stretch out that quadricep muscle in the front of the thigh, and release it. Shake it out. Opposite leg, there we go, and pull it in, stretch it out, remember don’t pull that heel out like this because it is bad for the knees. Pull it into the body and release excellent job you’ve just finished level one of the 30 Day Shred and you are well on your way to being shredded. “}

Ready to leave diets in the dust and to solve your weight problem, for good?

Jan 17

My Diet Plan, How to Lose Weight Fast and Diet Tips 2015

{“en”:”BREAKFAST!!! What’s going on everyone it’s… (yawn) What’s going on everyone? This is Carlo The Solution as in the Solution to fitness and today, I’m going to be sharing with you, my meal plan. Now today I’m going to walk you thru my meal plan as my NPC Men’s Physique Competition draws near. So unless you’re competing, you don’t really have to have a precise count on your macros but if your overall goal is to lose weight, you can take bits and pieces of the information I’m giving you and incorporate it into your own diet. This diet routine is broken into 6 meals a day this allows me to hit my goal. So without further adieu let’s get started because I’m starving. So for my first meal, I have my Egg Whites One egg I got Spinach, my oatmeal, and one slice of Ezekiel Bread Alright, so I usually do about 5 Egg Whites. So that’s the equivalent of 4 ounces in this ounce cup.

I’ll throw some spinach in there. Chop it up. This is a good pot Some people put it all in one shot, in one frying pan, I just like to do it like this. As you can see, the Egg Whites are starting to look a little plump. Oh no, only got one left. Gotta go shopping, So your ending result should be something like this. Oooh, looks good. I recommend replacing your table salt with this. Cayenne Pepper. I literally put this in everything. Among the many other health benefits it has, this is a handy spice that helps speed up your metabolism and quickly helps the body burn excess fats. It’s a little spicy, but I’m used to it. So you guys should give it a shot. Now we’re gonna start with the Oatmeal. This is a very useful ladle, this is an Easy Measure Ladle. This is the equivalent to a cup. So I’m gonna put a cup dry. It usually depends on what I’m working on, today I’m doing legs and I’m gonna need a lot of energy.

So I’m gonna put a cup in there, if not I’d usually go a little less. I already put the water in here, it’s about 7 ounces. This Oatmeal is really good cause it also has no sodium in it. Alright, so I’m gonna microwave this for a minute Stir, and then microwave for another 30 seconds. Let’s see what we got. Alright, so just took it out of the microwave This is what we got. I like to put Cinnamon. Mix that bad boy up. and voilu00e0 Got yourself an awesome, healthy breakfast. I like a lot of Cinnamon. Alright, so now I’m getting ready to go to the gym. Now, this is about an hour after my breakfast. I like to make my protein BEFORE I go to the gym so I can just drink it up right after. So this is my protein here. Gold Standard Whey Any protein will do, honestly. Wal-Mart Whey Protein will do. It’s all the same, I just get this for the same price and it has more servings.

I have 8 ounces, this is the last time I’m going to use this ounce glass. This Banana weighs exactly ounces, which is just the right amount of Carbs I need after my workout. Don’t overdo it with 2, 3, 4 scoops. Just one scoop is fine. This is about 24 grams of protein. It’s all you really need man, don’t overdo it. You’re just gonna be wasting your money. I’ll take this container with me to the gym. Now, right after that, I’ll make my Casein Protein. This will be my last meal of the day. About 6 ounces here. I like to make the Casein early, cause at the end of the day I’m beat and I don’t wanna come down here, make a shake, and then wash the blender again, just do it all in one shot.

And store it away later. Again, just one scoop, this is about 25 grams of protein. And then I’ll blend that right up, store it in the fridge, and then I’m off to the gym. Alright, now we’re at meal 3. Probably my most favorite meal of the day. This is my Rice Cooker. It’s super convenient. Probably the best invention since the calculator, in my opinion. All you gotta do Is put the rice, this is a cup here. I usually put 2 scoops. What I’m gonna have is 1 cup of rice, all I need to eat is 1 cup So I usually make 2 cups dry. That usually lasts me about 3 days. No salt, nothing. Just make it just like this. It tastes just as good… For me anyway. So I just plug that in there and cook. And ready to go. Leave that there for 15 mins. It’ll be done. Now I have my Chicken Breast here. This is Chicken Breast that I get from Wegmans. You wanna make sure they’re not ones that have so much sodium in it and all that.

So make sure you check the Nutrition Facts. So I’m gonna cut off some of this fat. Now these are 2 breasts here, but I can cut these in half and I can have 2 now, 2 later. Gonna weigh these after I’m done cooking. Now a lot of people eat bland chicken, I don’t like bland chicken. So these are the only seasoning that i’ll use. Garlic Powder and Cayenne Pepper. Cayenne Pepper is back. Now don’t get confused, this is Garlic Powder, not Garlic Salt. I already told you about the Cayenne Pepper. I told you I put it in everything. I wasn’t lying. Now the frying pan we go. Regular frying pan this time. You want a tablespoon of Olive Oil.

You gotta have your good fats too. I only put one tablespoon. This is a tablespoon right here. Cause 14 grams of fat is good enough for me. Now I’m gonna make this bag of Broccoli. This usually lasts me about 3 to 4 servings So I just take a handful of this and i’ll just throw it in the microwave for 3 to 4 mins. They’re only a dollar a bag at Wegmans so, you can’t beat that.

So the ending result should come out to something like this. I like to add a little Spinach in my rice too. You know, kinda like how Chipotle puts their Cilantro in their rice, I like to put Spinach. I didn’t mention this in meal 1 Spinach is good for you too because it has a lot of health benefits as well. but the main ones I’m looking at here is how high in fiber it is and it also helps speed up the metabolism. It’s got protein too.

Once again, I’ll have my Cayenne Pepper. I’m telling you, I put this on everything, I’m serious. I’m not afraid of a little ketchup. I’ll put a LITTLE LITTLE drop. Just like that, that’s all I need. It’ll smooth around the same way. I’ve been good, I haven’t had a lot of sodium today. So yeah That’s how it should come out. with practice. I’m about to go out, but before I go I’m setting up meal 4. Which is basically Ezekiel Bread, one slice, toasted and this Organic Peanut Butter. This is really good Peanut Butter.

2 tablespoons, you have 40 mg of sodium Really low, but I’m gonna have just one tablespoon, that’s good enough. One tablespoon will be 20 mg of sodium, 8 grams of fat. Really not bad at all. Smooth it out, make sure it’s legit one scoop. This is gonna be so good, I’m so hungry. This is it right here. Now, if you feel like you’re lacking in protein, like you didn’t get enough protein in the day with this meal, sometimes I will add in this Light and Fit Greek Yogurt. This is without a doubt, the best yogurt on the market. I highly recommend this. You got 12 grams of protein, 8 grams of carbs, that’s unheard of 55 mg of sodium, 0 fat It really doesn’t get any better than this. Most yogurts I see, it has somewhat high protein but really high in carbs. This is really low carbed and really high protein. So I definitely recommend getting this and it tastes so damn good! Now for meal 5, I would have the chicken that I made earlier It would just be the Chicken Breast that I had left over but this time, no rice just Broccoli on the side and that would be pretty much it and meal 6 would be the Casein Protein I made earlier.

Well that was meal plan video guys, I hope you liked it I didn’t really plan on doing a meal plan video so early in the channel I kinda wanted to do more workout videos first so you could see my physique a little more but I got a lot of requests from, you know, friends and people at the gym about what do I eat and this and that. so I decided, I guess this would be a good time to put a video out. In the future, I do plan to making a video discussing the breakdown of carbs, fats, and protein and how you can find out how much would be your daily goal. Another video I’m planning on doing is a more in-depth discussion about sodium so subscribe to this channel and be on the lookout for that.

Just remember, if you’re really trying to lose weight 30% is working out, 70% is in the kitchen. So you have to make sure that you’re eating right. That being said, if you liked my meal plan and learned something new, please like the video and share the video around if it’s not too much to ask and subscribe to the channel so you can get more videos like this one. Once again, this is Carlo The Solution saying if you got a problem, I’ll help you solve it. Your worst days are done and your best is yet to come.. “}

Ready to leave diets in the dust and to solve your weight problem, for good?

Jan 04

How to lose 20lbs in 2 weeks

Let me ask you a question, does it get you mad when those girls always fronting? They want what you got, but still don’t got nothing, they just mad because their boyfriends still won’t cuff them >> PRETTYKELI: I was 165 now I’m 145, I lost 20 pounds in 2 weeks and in this video I’m going to show you the before and the after as well as how I did it. it’s not easy ok? So I’m going to show you all how to do it and hopefully it motivates you and it gives you some ideas. Or you try what I did and it works for you, so lets go! lets go this is my body this is my back, see my chunky arms? And this is my butt, so, got to lose it all! I like my body, I love my body, I love myself, ladies loves yourselves! I know I could be better and I don’t like feeling tired and slow and blah blah blah.

So it’s time to lose the weight. Are you guys ready for the big reveal now? [funny voice] yes! [PrettyKeli] are you ready to see the after? You seen the before, you seen my chunkiness at 165. [funny voice] stop talking and let me see it! [Prettykeli] I don’t know how I let myself get there. [funny voice] because you ate too many twinkies girl! [PrettyKeli] ready for the big reveal? [funny voice] yes! [PrettyKeli] I’m going to tell you that the photos are kind of risquu00e9 so you might want to get the kids out of the room. [funny voice] perfect! just show me yes! alright lets go! Ohhhh ahhhh a little bit too much over there woah. [PrettyKeli] Whats up everybody out there are you ready to get pumped up? Are you ready to get juiced? Are you ready to have your body look like mine? Like bam, bam, bam, bam Aint no bam, see all of what? This is too much, I feel like I’m showing too much.

Goodness gracious! but you didn’t feel like it was too much when you was jumping around two seconds ago saying bam. I don’t get it. Now we go back in time to find out exactly what I did. I go to the gym not once but two times a day. once in the morning, once in the evening. You can do 30 minutes to an hour. I do the elliptical machine for 30 minutes and I run on the treadmill. You can do it! I watch what I eat, I drink a lot of water.

I’m making a new video every single week because I’m still trying to lose like 30 more pounds. I’ll show you how my body is transforming. p.s if I start losing too much weight and I look sickly I’m going to stop realistically. I’ll be doing the insanity workout in the am, tae bo cardio in the afternoon, and yoga in the evening, every single day. That’s what ive been doing for the past couple days. I drink lots of water, I don’t drink any juice, I don’t eat beef, I don’t eat pork. The main thing I do which I know is my main source and the reason I was able to lose the weight so fast, is I pray. I talk to God, I read the bible, that’s where I get my source of strength from.

I know with him all things are possible, so that’s how I was able to do it! Then I believe it, I thank him for it, I expect to receive it, and I get the results I got. So I know you guys can too if you follow what I’ve told you. My disclaimer, I do want all of you to know im not a dietician, I’m not a nutritionist, personal trainer, none of that.

I’m just a normal person who really wanted to lose weight. So I tried something and it worked. So I’m sharing it with you guys. I’m open to any suggestions and any help. Maybe I did something wrong maybe and you guys think im going to kill myself or something crazy. Feel free to hit me up. I respond to everybody, youtube.com/prettykeli, facebook.com/iloveprettykeli, twitter.com/prettykeli. Any one. Talk to me, ax me questions, no, ask me questions, because I’m not trying to die I’m just trying to lose weight. Ha ha. That’s it, so let’s have fun alright? Thank you guys so much for coming! Bye!

Ready to leave diets in the dust and to solve your weight problem, for good?

Jan 03

How To Lose Weight: The Real Math Behind Weight Loss

{“en”:”OK, so imagine one pound of your own fatty flesh. So if you burn that amount of flesh, and that sounds kind of, you know, weird, but if you were to convert that into energy, you would get about 3500 Calories, which is quite a lot of energy. That is me talking with Dr. Carson Chow, an M.I.T. trained physicist and mathematician and he is explaining to me why we should care how much energy fat has. In order for you to live and function, you need to burn energy to, like, keep your heart beating, all your organs going and just to move around.

But energy doesnu2019t come for free. So if you aren’t consuming enough calories you are going to burn that energy with your own fat. So a lot of diet books like to teach this rule, but the problem is its wrong. Here is why. Let’s say I eat 500 calories less a day. So after 1 week it would be 3,500 calories, and I would lose a pound, right? Because I’d have to burn it.

Yeah, and if I stayed on this diet for a year Iu2019d burn through 52 pounds. It’d be great! If you keep taking this thing, well, after 2 years I’d lose 104, and after 10 years I’d lose 500 pounds, you know? So obviously, at some point this rule is going to break down. It will actually break down before you get to a year. So to understand the real math behind losing weight, Dr. Chow wanted me to imagine a leaky bucket. You have some water in the bucket and that’s the amount of body fat or tissue in your body.

And the leak represents the rate at which you are burning energy. In reality what you are doing is adding water at the top, that’s like eating food. And when you are in steady state the amount of water you add at the top exactly balances the amount of water you lose at the bottom. If you are pouring in more water than it is leaking then you are going to gain weight. Now if you think about the physics of a leaky bucket, the more water you pour into the bucket the faster it’s gonna leak.

So the leak rate scales with how big you are. And this is a well-known fact, that the larger you are, the more energy you burn. You’re going to burn more energy because it takes more energy just to move a larger mass. You have more tissue and just to keep that tissue going it takes more energy. Congratulations. You have a new steady state. But lets say you don’t want to stay this large person that you’ve become. Well, the opposite is true, as well. You can pour in a lot less water than you are leaking. But… As you start to lose weight you start to get smaller and you burn less energy and you start to metabolically adapt to your new diet. And so you are never going to lose weight at one constant rate. It is always going to curve from one steady state down to another. Which means… When you go on a diet, the 3500 calorie rule is the wrong rule.

There is a new rule. Wait for it… The new rule is, for every ten calories you eat less, you lose a pound. But it will take you about 3 years or more to see the full affect of your diet, which is still pretty good. All you have to do is eat a hundred calories less, you lose ten pounds. That’s like a can of Coke. So you should expect the diet to be extremely slow. Right, but nobody wants a slow diet. We all want to lose 20 pounds for this summer. What’s wrong with just focusing on losing weight rapidly? But the problem is once you are at this new weight they have to be vigilant for the rest of their life. Because losing weight is slow, gaining weight is also slow.

But it slowly creeps up, and then two or three years later, bang, it hits them, and they’re back up to where they were. So the mathematically approved rule for weight loss: for every 10 calories I don’t eat a day I’ll eventually lose one full pound. Which means changing your steady state is a marathon and not a sprint. Hey guys, this is Todd. Thanks so much for watching! Uhh If you want to have life-changing epiphanies like this one delivered automatically every single week, make sure you subscribe. Also, through Facebook, Twitter, and Google Plus, we ask you, “What would you advise people who are trying to take the slow path to losing weight?” And here’s what some of you said.

If you have any additional thoughts or comments, make sure you leave them in the comments section below. And make sure you join us next week when we’re gonna talk about the differences between white bread and sugar. Or, are there actually any differences? We’ll find out. See you next week!. “}

Ready to leave diets in the dust and to solve your weight problem, for good?