• Diet And Exercise of Male Fitness Model Info

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• 14 whole almonds(100 calories worth) - M,S,BB
• 1 Banana- M,S
• 1 Cup Instant Oatmeal- M,BW,AW,S(I just eat it raw right out of the box,nice and quick)
• Red Grapefruit- M,S (Don't eat after 8 P.M)
• Protein bar or shake- BW, AW(See Supplement Station)
• 2 Lean Chicken Breast-AW(dinner), 1 Breast-S, *Only boiled or grilled* KFC doesn't count;-) or KGC.
• 1 Cup Low Fat Cottage Cheese- BB, S(This is KEY to eat before bed everynight)
• Salad-AW or Lunch, Not After 8 P.M.-Fast Food grilled chicken salad is OK. But remove croutons and use vinegar dressing. **NO Fat Food Dressing Options**
• Eggs-M,BW,S- only the whites. Hard broiled and remove yolk. Eat 2 at a time.
• Fish-AW and Dinner, Lunch Also. No Fried or Battered. Sushi or grilled only!
• Asparagus- Lunch, AW Don't Eat After 8 P.M. Grilled. Great for releasing extra water skin retention.
• Steak- AW/Dinner - Cooked however you like( I like medium rare:-). NO STEAK SAUCE!

• There's a great routine and a detrimental routine and knowing the difference is critical. One of the biggest mistakes I see constantly and rightfully so allowing yourself to get comfortable with your training. For example, I'll see a guy doing the same oblique machine going through the motions day in and day out. Each workout, you will need to remember what you did last and completely do something different, even if a small change, your body needs to guess and be challenged to progress, even if very small such as an extra set or a different hand grip. A great routine is consistency, just always mixing it up constantly.

• Sometimes there will be days where you're "not feelin it" which is understandable. But in general, most of the time you should be fatiguing a certain muscle to complete failure for the target rep range. For example, if you're goal is to be building up strength for a physical job such as law enforcement, you need to be using correct weight loads that are effective at building strength...this is if you're rep target is 6, you cannot possibly get a 7th or 8th unless you scream and shake to lift it.  Same goes for 12 reps and 20 for other goals. Doing this will fatigue you and you will have those "not feelin it" days more often, but it's ok if it's out of fatigue and not just lazyness. ;-)

• I'll be the first one to say that you should enjoy life and don't let anything keep you from doing that. However, if your goal is to be very lean or look your complete best, the daily happy hours and unorganized nutrition structure is gonna have to take a back seat. Of course you can have your drink now and again because being happy is also essential to results, without getting your feel good hobbies, your body under stress is going to be worse off than just doing what you like...just at a minimum level.  Aim for one day a week if necessary to get your fix in if it's gonna boost moral, in the long run, your results will flourish compare to starving yourself of peace of mind to get to a goal faster.

• If someone is exercising and not carrying a water bottle, they are probably not drinking enough water to promote fat loss and remove toxins. Taking occasional trips to the fountain isn't going to be enough and even though it sounds simple...this ranks at number 2 for a reason...just starting drinking 60+ ounces of water during your workout at least and see the lbs come off along with a better feeling of mood just to begin with the benefits. Drinking 100+ ounces of water daily is more crucial than I can even put in words, say it takes 100 workouts to reach your goal, without drinking that much water, it will take around 150-200 workouts to get the same results. It's that BIG.

• Yeah, vitamins and minerals are up in the air sometimes in the news and makes you wonder if they really work. That is, for far stretched treatments. However, for training, you lose important minerals and vitamins by burning calories and sweating and without supplying these, the important functions in your body to produce results aren't going to be there without a wealthy pickings of nutrients.

• The big ones you want to make sure there are zinc,magnesium,B Complex Vitamins such as B6 and B12, selenium, calcium,A,D,E,C,Branched Chain Amino Acids(preserves lean muscle you work hard to build training) and Green Tea(metabolism). You can get all of these in my custom created perfect high protein shake for ONLY after all workouts here if you want to make it easy on yourself.

• Taking measurements is a way to track real progress compared to scale weight because lean muscle weighs more than fat. If you never measured yourself or got measured but didn't really take notice exactly how to, here is a guide for the next time you do.

• Chest-Waist-Hips is the standard in knowing your numbers. You want make the first number a little higher to give the appearance of a smaller waist, make the second number as small as possible, and the third number can stay around the same or improve a bit.

• Measure under your armpits at the widest part of your chest to right under your nipples.

• measure right under your belly button and around, be sure not to be full of air or suck in too much, be natural.

• Measure around the largest part of your butt and in middle of pubic area.

• Machines are the safest, most convenient, and keeps you in proper form more than any other piece of exercise equipment.

• Machines are great to superset with another exercise and "burn out" a muscle to full exhaustion. Also machines are great for muscle failure as you can crank it to the limit without the worry of not being able to get the weight off of yourself or worse injure yourself. 

• Free weights are number 1 in my opinion because they make you work the hardest(I know, no fun). They not only make you focus on your reps more, but you have to balance the weight as you lift it so that you rip maximum muscle fibers.

• Dumbbells and barbells and even smith machines are your best bet to fastest results. You will make the fastest progress while using them, but in return, it's harder work for sure...not to mention it is unsafer(is that a word? :-) compared to the other pieces of equipment by far. If you are a beginner, I highly recommend working out with someone or using a personal trainer to make sure you are able to remain safe at all times.

• Now I know I said free weights are the best for results...they are...I couldn't argue that. However, for my personal goals and what I have found to be the most effective for what I want my body to look like, cables work the best. They put more tension on the rep throughout the WHOLE motion.

• Cables are great because of the versatility they provide. You can easily switch exercises with them and the weight you're using to give almost a full circuit right there and then. You can ho heavy or light as you want still get that amazing pump feeling in your muscles.

• Have you ever used the oblique machine where you rest on your knees and turn side to side using your oblique muscles? 

• The reason you don't want to do this is because using weights build lean and toned muscle...

• It doesn't take much muscle in that area to overwhelmingly give you the illusion of a larger waist then without it.

• Just do lots of reps...more than usual for other body parts. Instead of 8-20 like other body parts, do 25-100 per set for each side. 

• 20 Grams of Protein(Rice,Soy,Whey)(Perfect Amount For Body To Absorb)

• 16 grams of Carbs, 1 gram of fat!

• 148 Calories(Feel Full Longer + Little Calories)

• Organic Bananas(energy)

• Organic Barley Seed

• L-Carnatine(weight loss,feel full longer)
  

• Green Tea Leaf(raise metabolism)
  

• Flaxseed(healthy fats burn bad fats)
  

• Lethicin

• Spirulina

• Carob powder(healthy chocolate substitute)(great taste)
  

• Lemon Bioflvanoids(antioxidants)

• Organic Vanilla Powder
  

• Hang from a pull up bar or on an incline bench and do as many reps as you can with your legs completely straight. Raise them just above being lined up with the floor. Then once you can't do anymore with legs straight, you will bend your leg at the knee and raise with your knees bent.

• Time yourself and do 3 minutes of slow motion bicycles in 30 second increments. Work your way up to 5 minutes.

• Do This Workout every other day for a month...then email me for a different workout to change things up.

• Now that you have the exercises that work to do, you will need to remove the fat.

• Right after your lower ab workout, you will do 30 minutes of fast walking or jogging on an incline.

• Then two days you're not doing lower abs for the week, you will do 20 minutes of high intensity interval training. Run full speed on elliptical machine or sprints outside for 15 seconds, then walk very slowly for 45 seconds to break for the next sprint. You will do 20 sets or 20 minutes worth.

• This is a program to zero in on your tummy pouch and remove that sucker! If you're not doing any other programs, do this for that.

• Like I said before, there are a ton of foods for this(greens,turnips,spinach,oatmeal,sweet potato,avocado,grapefruit,etc). Eggs are my number three because they are high in protein and make you feel full longer so that you don't overeat and gain fat. The downfall is that they can take a bit of time, and they can get tiring of eating them everyday.

• Berries are my number 2. I can not stress enough to eat lots of blueberries,pomegranates,raspberries, and cranberries. Also, you really really should take high quality grape extract pills...these work AMAZING. Berries are amazing in themselves and the ones listed are highest in antioxidants plus taste good. They are also high in fiber great for removing toxins from your body, and they are low calories even if you eat a ton.

• My personal number one is fish. Most people who love fish and workout consistently are lean and in great shape. That's no coincidence because fish is the ideal food for becoming lean. It's packed with omega fatty acids which are good fats that burn the bad fats your body stores alot of. They are also high in protein and keep you full for a very long time. Eat orange roughy,salmon,sardines(i know :-P) and tuna. Start eating lots of fish for lunch and dinner and watch the fat vanish with cardio and weight training...I assure you. 

• Broccoli makes the list for the fact that is one of the most healthiest foods you can possibly eat. It's packed with phytochemicals & fiber to fight free radicals and allow your body to recover from training faster. Also, if you're male, it reduces your bodies estrogen production...which is the female hormone that can make the body more efficient at storing body fat. Females naturally are supposed to have more body fat than males, so not eating broccoli and producing estrogen will continue to tell your body to produce estrogen and you will keep storing bodyfat. 

• Once again, fish makes the list in another category. As said before, it's high in protein and filled with the good fats. It's an ideal muscle building food as well as fat loss food. Since it's mentioned already, cottage cheese gets the nod.

• Cottage cheese is great because it is a slow releasing casein protein source. Great for eating when you can't eat a meal for a long time(bed time). It keeps your muscles from getting in a muscle losing catabolic state.  SO IMPORTANT that your body doesn't eat itself and your muscle. Cottage cheese will prevent this...and it don't have to be eaten alot...a little cup will do.

• Lean ground beef is the number one muscle builder by far. It's high in calories and protein, calories high in protein are needed to gain real muscle and this will do it the fastest. 

• Kettlebells exercises can be performed saving space, indoor or outdoors,on the beach while on vacation,in the pool,at the park,in your livingroom,etc. You can use them anywhere and they're inexpensive!

• If you have a kettlebell or plan on getting one soon, email me with your goal and I will email you with your own highly effective kettlebell workout plan to follow.

• Sit on the end of a bench and place your legs straight out and resting your butt directly on top of the backs of your hands...holding onto the bench securely.

• Really concentrate on your triceps or the backs of your arms doing the work...do 3-4 sets of 12-15.

• Grab a 25 lb plate and grab it with both hands on the sides.

• Do as many as you can until you're tired- then grab a 10 lb plate and continue once again to really burn it out and exhaust your triceps.

• Put a single handed grip on high cable pulley and grab the handle with palms facing up underhand. Bring the handle down until your forearm is lined up with floor. Then pull down focusing on your tricep pulling it down all the way and locking out.

• Kneel on a bench with one knee and using other arm, pull weight back keeping elbow still and head straight. 

• Do each arm 3-4 sets for 15. perfect form is key, google reverse tricep kick backs if unsure how to do this. 

• Nothing screams attractive as having tight toned triceps showing from behind. 

• Form is the most important part here, we don't want to be using anything but your core to perform the movements.

• Preferably use 2 lb weights or weighted wrist straps to give yourself progress.

• Keep extremely straight posture so that your tummy is completely straight up and down and stretched. Sit on an exercise ball and is a slow motion movement, punch naturally out and extend into a jab, slowly bring it back and repeat with the other arm. 

• Each set isn't very difficult, but when you do them in between weight training sets or in a circuit, it is very effective for burning fat while building muscle for an ideal look for your body.

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• For two weeks, this can be the only cardio you do(to see if it is what your body responds to). 

• You will sprint for 15 seconds followed by 45 seconds of very slow walking for 20 minutes 5 days per week.

• You can do this on a treadmill, elliptical, stepper,or exercise bike...your choice. Or you could mix it up as well. Remember to adjust the incline on every other minute or so to trick out your body.

• For two weeks, you can experiment another program. This is the typical "Fat Burning Zone" you will target where you are basically fast walking(3.2-3.5) on the treadmill for longer bouts of time(30-45 minutes).

• This is easier to do but also takes alot longer at the same time. This may work best for you, give it a try 5 days per week for two weeks.

• Just like in a mixed martial arts or boxing match, when a fighter senses his opponent is dazed or weak, he or she will pounce on them full force and maximize damage done to win the fight right there and then.

• When you sense one is working better in ANY way...you POUNCE....you maximize that method to outsmart your complex body.

• It won't be dramatic in two weeks, but any sense of one working better than the others is the winner for YOUR body and you will need to maximize that method.

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• Take 100-200 mg upon waking up.

• Take 200mg-300mg 30 mins before workout.

• Take 100 Mg after Workout(Unless you workout anytime after 6 P.M.)

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• Pick an exercise for each muscle group you working and perform 10 rest pause reps for 3-5 sets.

• These aren't normal reps, they are designed to promote new muscle tears and this requires fully challenging your body.

• For deadlifts, you will do one full rep, put the weight back and rest for 10 seconds. Then do another rep...rest for 10 seconds...

• And so on until you do 10 full very tough reps...this should be really heavy for you so that each rep from the get go is extremely tough...keep in mind to still use strict form, we don't want to go so heavy you end up injuring yourself or can't do more than a couple reps.

• Once you do 10 reps, you will super set with another exercise that works the same muscle group.This exercise will be 20 reps in perfect form with a light weight.

• You will do the sour, and then immediately the sweet and that is one set. Perform 3 sets in a row with a teeny tiny break in between...enough time to take a couple drinks of water is fine.

• You just gotta make sure it's the same muscle group you're using sweet and sour for. Another example would be for chest, do hammer strength machine presses extra heavy for sour and do middle chest flyes for sweet intertwined.

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• If you are by yourself or have a friend, I offer upscale private training in a fully equipped personal training studio in the South Hills of Pittsburgh.

• Also, I offer a FMSP(Fitness Model Simulation Program) that takes you by the hand through the EXACT program I use to get ripped for fitness modeling shoots. You will get amazing results with this. Plus, a friend can join with you free and you can split the cost in half together.

• I also offer in home training done with 2-4 of your friends and family together in your back yard. This is done together and allows for an affordable way to get in the best shape of your life together with your friends.

• Finally, online personal training is great if you want unlimited email contact with me where I figure out your goals and create a customized exercise and nutrition plan specifically for you to follow when you workout...a fraction of the cost and only $47 for a month!

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• Unlike focusing on your heel in your wide strides like cat walking, cardio training is more about shorter strides, transferring energy from your toes up your legs.

• Many make the mistake of taking a long stride with one leg because of it's easy to do, gets you in rhythm. Landing on your heel doing this is an easy way to us unnecessary energy in your body reducing endurance,strength,recovery, and results.

• When fast walking to reduce body fat %, your strides should be fast but short, landing with your leg straighter avoiding hamstring use, and transferring energy from your toes to the next stride.

• This should immediately give you more endurance and more efficient sessions.

• If you still get shin splints or discomfort, I would recommend checking your shoes, that could be the problem as well.

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• During a bicep curl, using static training would be when you're all done with your training and decide to grab a weight that is on the heavy end. 

• Another example is a wall squat...except you will lean against a wall and lower yourself down until your legs are lined up with the floor, or where it is hard to hold it...then pause and hold it as long as you can.

• If you are eating enough nutrients to recover, this will produce fast results as you will ensure maximum muscle breakdown and this allows you to avoid plateaus so you don't hit a wall with progress.

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• So to burn a lb of weight, you will need to do it safely so that your metabolism still goes up and not down from crash diets. 

• The total exercise for as stated above will be from 6,000-20,000 depending on weight training days included and your metabolism already from having lean muscle. 

• So there you have it, to lose 5 lbs in a month, that is 3,500 calories reduced times 5=17,500.  By reducing 300 daily calories or 9,000 calories per month, you only have half of the remaining to burn off from exercise. Number 2 above will be enough to do that with just a bit over the minimum.

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• Now you may be thinking, this is for a guy to do only since a girl may not want to get broad shouldered and a wide back.

• You won't need to go crazy heavy, however, the point is that you should be going heavy, challenging, and light for a full spectrum of muscle fibers to achieve a smaller waist illusion.

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• To view your calves anatomy and a clear picture, you can visit here if interested.

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• 1 to 2 cups hot water, 1/2 tsp cayanne pepper, 1 tsp ground ginger, 1/2 fresh squeezed lemon, stevia plus or my fav one full dropper of green tea liquid extract which is sweetened with Lo Han.

• First, the cayanne pepper is packed with nutrients, great for allergies due to it's natural vitamin C content. 

• Second, ginger, good for anti inflamatory benefits, stomach upset, also metabolism. Lemon, will balance the ph of the system and do a little sweep of the colon and most important the Liver.

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• Yes, there is a downfall. Negative training shouldn't be implemented all of the time in your workouts.

• The reason is because it creates a massive amount of stress on your muscles...in good creates new lean muscle fibers, plus you are MUCH stronger on the lowering portion..so you can lift more. However, this also leads to over training and more recovery time is needed. Playing with fire can get you burnt.

• For instance, you can train 3 days per week, say monday wed and fri. You typically will burn 750 calories per workout with adequate rest(4 days) to recover. This way, your diet can be a little off and you still will produce lean muscle enough to crank up your metabolism and start burning calories around the clock.

• With these days, it might look something like either full body workouts each day for different parts of muscles each day, or a split in which you do pushing day on monday(chest shoulders triceps abs, legs wednesday, and pulling on friday(back,biceps,shrugs,abs,obliques). This is one choice, which is good if you have a tight schedule and have a tough time finding time to workout.

• Training 4 days a week gives you an extra 750 calories per week to burn, which adds up tremendously. With this split, you would want to do two body parts per day(mon tues thurs fri) are working days. Instead of doing all pushing on monday, you can now focus on just chest and triceps and really take the full time to bring those muscles to complete failure.

• My personal favorite is 5 days a week weight training. Each day is two bodyparts like the 4th, and the 5th day is bring up a lagging bodypart to hit it twice that week. You can learn more about this in the article below about wearing a V Neck and looking good doing it.

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• Do 3-4 sets of 20 and use whatever you didn't use the first time on chest day(equipment wise).

• If you used dumbbells on chest the first day, use machines or barbells.

• Remember to adjust the seat a notch each time so that you are still targeting upper chest, but you are moving the angle a tiny bit each set.

• Also, each set, you will change the hand grip from close to medium to wide and the 4th set can be an underhand neutral grip or close grip(close grip gets the inside upper chest perfect for showing off a V Neck.

• Use a weight that is easy and focus on squeezing at the end of the motion. 

• Your traps are prominent in wearing a V Neck and to "bring them up properly", you are going to need to do lots of reps here too and focus on different grips(ultra close,shoulder width medium, and ultra wide).

• Keep arms straight and squeeze at the top for 4 sets of 20 reps..switch each time as stated above on hand grips.

• If needed, do an extra set of extra close grip shrugs to really finish off the part shown the most in a V Neck.

• If you're unsure of how to perform this move, google upright rows and you should be good to go.

• With this, you need to do again light weight for 4 sets of 20 and for each set, go with a different hand position.

• Preferably I like using an ez bar for this to switch it up, but you can choose the machine, dumbbells or smith machine as well.

• Just make sure to keep close to your body on the way up and down...you should almost hit your nose on the way up. Really squeeze and feel the traps doing the work. 

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• How much time of day do we have?

• How much time does it take necessary to really start seeing results?

• Is it worth it to me?

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• Drinking lots of cold water makes your body need to heat the temperature of the water naturally, thus a slight increase in metabolism.

• Drinking often before,during,and after your workouts will have your body burning more calories by the minute...which equals faster results on your body.

• If you're sticking to a pretty decent or solid nutrition program, or even taking vitamins, not drinking lots of water will make this work irrelevant..

• To promote lean muscle, your muscles need to be challenged, and more importantly, they need to be recovered and maintained.

• Just like anything else, to maintain something properly, you need to create an environment for proper growth. 

• Drinking lots of cold water will put your muscle fibers in a wet, anabolic environment to produce more lean muscle...and afterall, lean muscle is the number 1 fat burner BY FAR.

• People have up to 15 lbs of gunk in their large intestines from waste. Drinking lots of water removes this and also leads to losing weight.

• When exercising, you sweat alot(especially if you're working out with a good personal trainer). Had to throw a plug in there somewhere right? ;-).

• Sweating alot removes toxins as well and more importantly needs to be replaces. How do you know how much you need? 

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