FITNESS SECRETS,TIPS,HOW TO'S ALL IN ONE PLACE

1. HOW TO LOSE WEIGHT

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The secrets are to:

-Eat a reduced calorie, low-fat diet.

-Always Always eat Breakfast.

-Eat at least 4-6 smaller meals a day.

-Do cardio and resistance training atleast 3 times a week.

-Drink caffeine before a workout.

-Burn more calories than you put into your body.

-Drink a lot of water.

-Dont eat 3 hours before bedtime.

-Use supplements such as fat burners, colon cleanser, body cleanser.

Foods To Limit or Rarely Eat:

-Starches including all potatoe products

-Soda Pop

-Sugar/Candy

-Red Meat, hot dogs/brats

-Cheeses

-Bad Carbs, processed and junk foods

-Salt/High Sodium Products

-High Fat/ Bad calorie products

-Alcohol

EXERCISING:

-Find a program thats right for you whether thats free weights, aerobics, anaerobics, circuit training-whatever it is stay dedicated to it andyou will see results.

-Do cardio atleast 3 days a week for 30 min.

SUPPLEMENTS:

-A powerful fat burner can do a world of a difference, theres many out there do the research to find which one will work best for you.

-A colon/body cleanser can help you lose many unwanted IBS. and can be beneficial for continued weightloss, I definately recommend looking into these. Acai berry works well and you can find acai products at cheap prices.

2. HOW TO BUILD MUSCLE

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The Secrets are to:

-Eat a high "good" calorie diet with a lot of Protein, Lift Heavy Weights.

-Eat at least 1.5 gram of protein per Ib. you weigh a day.

-Eat 5-6 smaller meals a day.

-Eat good carbs after exercising.

-Do not avoid fats because they raise hormone levels, just don't eat them excessively.

-Eat Fish and Chicken instead of Beef and Pork.

-Use Supplements, especially protein to get the daily recommended.

-Keep your body in an Anabolic State so you can gain lean muscle and Fat is easier to burn
off.

-Lift Heavy weights, doing a lot of reps does not build muscle, lifting heavy weights which isyou can't do no more than 5 reps is the key to building muscle.

-Use Muscle Confusion so your muscles don't adapt to your work out. Example do more
Sets or a different exercise.

-Rest-MUSCLE ONLY BUILDs AT REST!! At least 8 hours a sleep a night is a must.

Weightlifting:

The best way to build muscle is to use Free Weights. Find a program thats right for
you and stay dedicated to it, dont forget your cardio.You should lift heavy weights atleast 3-4 days a week.

Supplements:

There are many supplements out there and they can be hard to choose from.supplementsthat should be in your program are whey protein, creatine, no2.

HOPE THESE SECRETS AND TIPS HELP YOU ACHIEVE YOUR GOALS!!

3. HOW TO GET CUT/DEFINED MUSCLES

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The secrets are to:

-Eat a low fat/reduced calorie diet but high protein diet.

-Never skip breakfast,NEVER!

-Eat 5-6 smaller portioned meals a day.

-Follow the foods to limit or rarely eat in my 1.HOW TO LOSE WEIGHT section

-Do plenty of cardio atleast 4 times a week for 30 min to burn away the fat to help get the "cut". Lift "heavy weights"(weight were you cant do more than 5 reps to build muscle), also circuit training or plyometric training wouldnt hurt.

-Stretching muscles is beneficial because it strengthens and helps define muscles.

-Sleep atleast 8 hours a night.

-For increased results a supplementation formula of a powerful fat burner and muscle building supplements would do wonders.

THOSE ARE THE SECRETS AND TIPS TO HELP YOU GET "CUT". WORK HARD!!

4. HOW TO GET A 6 PACK

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I know everone wants a 6 pack and that can be hard to achieve if your not doing the right things,so here are the secrets to get that 6 pack:

1. Cardio-The only way that your going to burn fat from the midsection is by doing cardio. Doing 1000 crunches wont burn away the fat, but cardio will.

2. The right ab exercises, in my section of best exercises on this blog, those exercises are some of the best for your abs to get a good workout-if you dont like those exercises do different ones,or you can google "best ab exercises" to find ones that will work for you.

3. Obviously you need to stay on a good nutrition program, supplements can do a world of a difference in earning that 6 pack-a colon cleanser or complete body cleanser can help tremendously with losing unwanted IBS. A reason why your belly sticks out is because your colon is full and it presses against your stomach to make it stick out. Acai berry is a good type of cleanser, there are also many more good ones out there.
Also a good fat loss supplement taken with a cleanser will help you lose a lot of weight from the midsection, there are so many supplements out there and its hard to choose which ones to purchase, the only thing I can tell you to do is do your own research and find which ones will work for you.

Those are the secrets to earning a 6 pack, work hard, stay positive, good luck!

5. HOW TO BREAK THROUGH PLATEAUS

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Are you stuck? Cant lose any more weight? Cant gain any more muscle? Here are 5 tips to help you break through that plateau and achieve your fitness goals.

1. Interval Training-Its doing high intensity cardio,like running sprints followed by low intensity cardio like riding a bike. Example 10 sprints than 20 min bike ride.

2. Change Workout Program-Confuse your muscles by changing your program by doing more sets, reps, higher weight, going longer, or adding/changing different exercises. As you can see there are a number of things you can do to change your program, you dont want to let your muscles adapt to your workout. Muscle confusion is a big key to help you break through that plateau.

3. Change your nutrition-You need to eat 4-6 smaller meals a day to get/keep your metabolism going strong.

4. Zig Zag Calories-Try the Zig Zag Calorie diet.

5. Drink more water.

6. BEST EXERCISES BY BODY PART

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Here are the best exercises by body part that should be included in you workout:

Chest: Bench Press, Closed Gripped Bench, Incline Dumbell Press, Flat Dumbell Flies,
Pushups

Legs: Squats, Leg Press, Leg Curl, Leg Extension, Deadlift, Standing/Seated Calf Raises

Shoulders: Shoulder Press, Dumbell Bent Over Laterals, Dumbell Front Delt Raises

Back/Traps: Shoulder Shrugs, Upright Row, Cable High Pulls, Dumbell Single Rows

Biceps: Bar Curls-Regular-Gripped, Close-Gripped, Wide-Gripped

Triceps: Dips, Tricep Pushdown, Bar Extension, Nosebreakers

Abs: Bicycle Crunch, Leg Lifts-Rolls-Scissors, Plank, V-Ups, Incline Sit-Ups

7. GET RIPPED/CUT WORKOUT(300 WORKOUT)

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Have you ever seen the movie "300" and wondered how those guys got so ripped? Well this is the workout, its doing a total of 300 reps. I know it looks very rough and believe me it is, you can also make your own workout for your fitness level just make sure it equals 300 repititions. I also want you to remember the guys in the movie followed a strict nutritional program to reach that fitness level. This workout should be complete under 20 min if your advanced and 35 min if your a beginner. Try to only take small breaks and to complete it as fast as you can. If you cant get it done under the time limit, dont worry about it just do it as fast as you can.

1. Pullups - 25 reps
2. Deadlifts with 135 lbs - 50 reps
3. Pushups - 50 reps
4. 24-inch Box jumps - 50 reps
5. Floor wipers - 50 reps
6. Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
7. Pullups - 25 reps

8. MOTIVATE YOURSELF

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Dieting and working out is not for everyone, it can be difficult and even stressful. There are 168 hours in a week, you can make time to achieve your goals. Your legs dont decide when you get off the couch, your brain does. Make your mind work for you! Never against you! Dieting and exercising is 90% mental and only 10% physical. Find what motivates you or inspires you and put it into your work out. Here are some helpful quotes to motivate yourself:

1. "Make your mind work for you-never against you."
2. "Life is full of dissapointments, its how you respond to them that decides if your successful or not"

3." You can do anything you put your mind to, never be afraid of failure."
4." Theres nothing stoping you accept yourself."
5. " Talent is not passed down through the genes its passed down in the mindset."
6. " Forget the past-believe in the future."
7. " Dont set goals-achieve them."
8. " When you look your best, you feel your best."
9. " Dieting and exercising isnt just a change its a lifestyle change."
10." Love Life no matter what it throws at you."

LOVE LIFE

9. ABOUT THIS SITE

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This site was made too help you achieve your goals. All the information on this site has been throughly researched and tested. Please enjoy and help yourself by using the information on howtofitness1.blogspot.com. Help others by sharing this site with your friends and family.

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