the list what the top fitness models don t want you to know

Sugar and simple carbs are primary examples that will cause the body to produce insulin to regulate your glucose levels.. The reason why you don’t want the body to produce insulin is bec

Author : Bryan Hawn

Tired of spending countess hours in the gym? Hundreds of dollars

on supplements that don’t work? Diet plans that just leave you

frustrated with the same pot belly?

There’s an overwhelming amount of information to sort through, half of which is contradictory, a supplement industry where every product promises the same thing and it seems impossible to know

what to believe

In my fitness journey, I have found one common thread All the top fitness models, who are serious about what they do and have a phenomenal physique to show for it, share the same information

Imagine if you spent your whole life searching for accurate information to finally find what works Hundreds of dollars spent… Thousands of hours at the gym… What makes you believe that same fitness model is going to just give that information away

just because you asked?

There is a certain amount of respect for those that have attained a certain level of success in the fitness industry, and oddly enough that valuable information seems to stay inside the tight circle of

hard bodies

UNTIL NOW…

exposes the truth behind controversial subjects such as diet, supplements, exercise, fat loss, and steroid use All those years of research and hours of work are now combined into a powerful life changing essay with nothing but the bare essential truths that could leave you speechless as you watch your body re-shape and harden in a time that seems as if it

were overnight

The information many of America’s sexiest bodies don’t believe you deserve to know, don’t believe you’ve worked hard enough and earned the privilege to be entitled to The information that could change your body instantaneously has leaked!

The document that has everyone talking…

Content Reveals:

#1 worst food you can eat that will make fat-loss literally impossible!

(71% of Americans par-take in it on a weekly basis)

***************************************************There are only 2 times a day when cardio is actually productive for fat loss! Find out when they are, as well as the most common cardio

mistake that will actually make the body hold onto fat!

***************************************************Seven secrets that only the top fitness models know about including:

*the truth about how to get a 6-pack

*the one time of day where sweets are actually productive in sculpting

a perfect body

***************************************************

8 common myths that are catastrophic to your fitness goals!

***************************************************Nine fastest ways to melt fat off the body outside of the gym!

***************************************************

10 foods that will burn more calories digesting then the actual calorie

content of the food itself!!

You’ve done enough hard work It’s time to work smart It’s time to know the truth Most supplements alone cost over $50 About 2% of them actually work Do you really want to buy another useless supplement, or spend another hour in the gym doing the wrong

exercise?

Save yourself the time… Stop wasting the money… It’s time for you to know the truth!

Get

#1 worst food you can eat that will make

fat-loss literally impossible!

Alcohol is the worst substance you can put in your body when trying

to achieve fat loss It’s very entertaining to me when I hear somebody talk about the new vodka that has zero calories I hate to break it to you, but lowering the calorie content of your alcohol intake is the least

of your worries

Most diet plans center around trying to eat foods that do NOT cause

an insulin reaction in the body Sugar and simple carbs are primary examples that will cause the body to produce insulin to regulate your glucose levels The reason why you don’t want the body to produce

insulin is because it is responsible for fat storage

Alcohol can cause an insulin reaction that will last up to 36 hours On top of that, it shatters your testosterone levels, which help you burn fat and build muscle One of the limiting factors that determine how much muscle you can gain is the level of free flowing testosterone in the body Instead, it increases the estrogen levels of the body causing water retention and even more FAT STORAGE!

Besides the catastrophe created with shedding fat, it becomes just as increasingly difficult to burn muscle due to the hindering of protein synthesis This is the process where amino acids are joined to form complete proteins Our muscles are made up of protein, so you understand how that is a huge dilemma In a nutshell, you can forget protein shakes, because your body isn’t going to absorb any of it, if

there is alcohol impairing your system

Dehydration is another aweful side effect since the muscles are comprised of 70% water Vitamin A, C, B, calcium, zinc, and

phosphorus are all drained at rapid rates!

71% of Americans drink at least one alcoholic beverage a week

…and we wonder why our bodies aren’t responding!

There are only 2 times in the day when cardio is

productive for fat loss!

Let’s start with a simple education of what causes the body to burn that horrible tissue that we are all trying to get rid of It’s very important to understand that the body only cares about one thing…

SURVIVAL!

Fat is the #1 source of energy to the body

Because of this, there is an order to how our bodies resource energy

It will start first with the food in your stomach that you have just swallowed After that is digested and used, it will then start pulling from the glycogen stored in your muscles Basically, a sugar called glucose is stored in the muscles for energy When you’re working out, this is usually being utilized to propel you through your regimen

Only then, after all food has been digested, and all the glycogen has

been completely depleted will the body burn fat

You mean all this time, I’ve been eating to give my body energy for

my cardio workouts just to spend half an hour burning the food I just

ate??

Yes…it sucks I know… take a second to grieve…

So now that the grieving process is over, let’s take our new

knowledge of fat burning and apply it effectively

What are the only 2 times of the day when there is no food in the stomach and all the glycogen in the muscles have been depleted?

In the morning! …obviously before breakfast

When you first wake up is one of the most effective times to do

cardio Your body has been without food for hours!

But wait…

Cardio on an empty stomach… how am I going to have energy?

Take a second to locate the fat on your body

Meet your new source of energy ☺

The second time when it becomes productive to do cardio is right after weight lifting Hopefully, you have done a hard rigorous workout Your muscles are completely exhausted, and you have successfully

depleted the glycogen

It is now effective to do 20 minutes of low intensity cardio

You might be one of those over achievers that are thinking, “I wanna get there faster!” So you decide that you’re going to run for an hour

Here’s the problem: If your heart rate goes too high out of the fat burning zone, your body is going to go into survival mode It’s going

to hold onto the fat, it’s number one source of energy, and burn the

The Best 3 exercises for a great ass!

It’s important to know that the exercises and machines that allow you

to lift the greatest amount of weight are the same ones that increase

the greatest amount of muscle growth

Many people like squats I find that the squat is limited by the strength

of the back There is a significant difference in the power of the lower body and upper body The lower body can handle a lot more weight

Understanding this, I find that the leg press is a much more effective

exercise taking the stress off the back and redirecting it to the hamstrings, quads, and most importantly, the glutes

You want to adjust the seat as close as possible horizontally to the platform where the feet are placed This will allow the movement to

be as deep as possible The deeper the movement, the more it will target the glutes Also, make sure you place your feet as high as possible vertically on the platform The higher your feet, the more your body will rely on your glutes to do the work The lower your feet,

the more your quads will feel the movement

The last tip in executing the movement most effectively, is to place your knees together As you’re lifting the weight, press them together

as you do each repetition This will cause the glutes to squeeze together making them firmer and tighter, as well as working the

muscles of the inner thigh

My next favorite exercise targeting the glutes are hill sprints Sprints

are great because they are fast bursts of movements that activate the entire body creating an anabolic environment for your muscles They increase your natural production of testosterone and growth hormone, which are 2 of the most powerful substances in the body for

fat burning and muscle growth

Make sure the hill is not too steep You want your fast twitch muscles, which are the larger of the muscle fibers, to be activated If the hill is too steep, your body will not be able move as fast Basically, you still

want to be able to burn rubber

Because sprints are such a natural movement for the body as opposed to weight lifting exercises I find that the shape of the lower body developed from sprinting movements is more aesthetically pleasing to the eye It gives the legs a very nice natural shape and development It keeps the legs from looking like 2 heavy tree trunks,

and gives them a more athletic edge to their shape

My third favorite exercise is the stairmaster If you are having trouble

deciding which cardio equipment to utilize, I would highly recommend

the stairmaster

Approaching the starimaster for a fat burning/cardio workout is different then doing it for the purpose of building the glute muscles For a muscle building workout, I like to do short bursts on the stairmaster for 1-3 minutes with a high intensity level implemented, followed by 50 immediate squat pops Most starimasters range in levels between 15-20 being the highest You need at least a 15 to

execute this exercise accurately

The higher the intensity, the better

You will find as you increase the level, the trick becomes staying up,

as you will notice your feet falling to the ground faster and faster You should be completely out of breath after your 1-3 minutes of the

machine

Immediately jump off the machine and go into a squat position The quicker you make that transition the better Stay in that position and with very little movement pop up and down Your body should only move with the range of a couple inches as you complete 50 reps

That was your first set I like to do three

You might not make it through all 50 pops That’s ok…work up to it

If you do this correctly with enough intensity, it should be one of the

most painful experiences you’ve ever had in your life

There have been times where my body has been immobilized on the

ground and incapable of walking for a good half hour

You might be thinking, why would any rational human being put

themselves through that?

The answer: Because it gives you an ass of death ☺

4 supplements that you must take to have a

phenomenal physique

Protein is the most essential supplement for the body to build

muscle If your body is a brick house Protein would be your bricks

How do you build a brick house without bricks?

EXACTLY!

My favorite is 100% Whey Gold Standard Vanilla Ice Cream Flavor It’s awesome with a banana and your choice of milk or water Over the years many shakes become hard to stomach day after day

This particular flavor, I have never gotten sick of ☺

If you’re really serious, you can get a night time protein supplement

as well These protein supplements are anti-cataboic meaning they prevent muscle breakdown Your body is most likely to feed off your muscle at night time, due to the long period that it goes without food

These supplements consist of casein protein, which is basically milk protein Casein protein is digested slower in the body and is effective for up to 7 hours Whey protein is more important after a hard weight training workout Because it is absorbed quickly by the body, it will

deliver the essential proteins within the hour

Creatine Monohydrate is the most popular and effective

bodybuilding supplement on the market It’s 100% safe and occurs

naturally in many foods

Creatine draws water in the muscle cells creating potential for more power, muscular endurance, faster recovery, and more lean muscle mass This process is called cell voluminization Because it’s drawing the water into your cells, you must replenish your body with an

abundance of water

My personal favorite is a product called CELL-Tech made by the

body building company MuscleTech

NO2 is short for the name nitric oxide It is a blood vessel dilator

increasing blood flow and oxygen throughout the body and more

importantly to the muscles

It allows the muscle to stay perpetually pumped without fatigue Due

to the increase blood flow, it also has a positive effect on your skin, hair, and overall mental clarity due the brain’s increase in blood flow

and oxygen

My favorite is a product is by the company BSN called Nitrix

BCAA’s are another name for your branch chain amino acids Their

specific names are leucine, isoleucine, and valine The combination

of these three essential amino acids make up 1/3 of skeletal muscle

in the human body They also play an extremely important role in

protein synthesis Eat them like candy!

I recommend the product Amino Sports 4500

5 things you can flavor your food with that

speed up the fat burning process

Cayenne Pepper

The active ingredient that is responsible for the “hotness” in cayenne pepper is capsaicin It’s main ability to stimulate the hypothalamus and desensitize the warmth detectors in the hypothalamic region of the body, result in a significant drop in body temperature Natives of tropical climates use the pepper to aid in cooling the body A side effect of this action is the resetting

of the body’s “fat thermostats” controlled by a tissue called “brown fat” This action causes the body to burn off excess fat through the act of metabolic combustion and keeps the body from storing fat

alongside muscular tissues

Garlic

Garlic is a blood thinner but also has the ability to burn fat The active ingredient is S-allylcsteine sulfoxide and operates in a

similar fashion to cayenne

Garlic is also used as a powerful antibiotic Some studies show it

being as powerful as penicillin

Ginger

Ginger has numerous properties that make it effective for treating inflammation, nausea, and motion sickness It increases the production of lactic acid as well as increasing the body’s metabolic rate Lactic acid stimulates growth hormone, which increases

lipolysis (the breakdown of fat cells)

Essential Fatty Acids

There are different blends of oils that you can buy at whole food markets that contain healthy fats such as oleic acid, and omega 3,6, and 9 Besides making your skin, hair and nails healthier, these acids are proven to prevent degenerative illnesses such as heart disease, hypertension, rheumatoid arthritis, Alzheimer’s, and diabetes In addition to disease prevention, they aid in weight loss Gamma linolenic acid (GLA) specifically targets this cause It’s stimulation of sodium-potassium-ATPase burns up a large

proportion of stored fat in the body

Cinnamon Extract

This is not the same as cinnamon sugar! Another name for the compound is Cinnulin PF It helps with blood glucose levels, supports healthy cholesterol levels, regulates stable blood

pressure, and improves body composition

It’s a must for anyone prone to type II Diabetes It’s ability to keep your glucose levels in control make it apart of many weight

management products

These 5 flavorings are amazing and affect the body tremendously

in many positive ways, but don’t go run off flavoring your big mac with cayenne pepper and expect results These are things that can give you an edge It’s like using premium gas instead of regular

Your car will run better long term

But I will say it again…

Smart Diet and Exercise are going to get you the results

No one can do your pushups for you!

Six common mistakes that are detrimental to

becoming physically fit!

Not Eating

This is probably the most common attempt that people use to loose weight Most people are aware that it’s not a good plan, but I believe their inability to understand why, keeps them implementing

this non-productive strategy subconsciously

Most people ask, “How can my body not loose weight if I’m not giving it anything?” The problem is when you don’t eat you put your body in starvation mode The next time you do decide to put something in your mouth, your body will immediately store it as fat That one potato chip, that would just be extra energy for the person who is feeding their body frequently, has become

immediate fat storage for you

What do you think happens when you finally decide to eat an

entire meal?

Yes, it’s true… you might as well try it on as a fashion statement, and see how it looks Every time you swallow something, you’re

one bite closer to one size higher

It’s ok…take another second to grieve

Overtraining

This was one of my biggest problems for a long time If you are an overachiever and you are struggling with building muscle mass, there’s a good chance these next few paragraphs are for you

It always makes me laugh when people say to me, “You must be

in the gym everyday!” Maybe the enlarged look of increased blood flow in the muscles, influences people to believe muscles are growing in tissue size during training Yes they are being filled with

blood, but the actual tissue is gently tearing apart

Let’s start with redefining the purpose of the gym Lifting weights is activity designed to break down the muscle tissues in hopes of rebuilding stronger If you are breaking down the muscle everyday,

the tissue will never get a chance to rebuild stronger

The muscles in our body, sore or not, need at least 72 hours to recover before working them out again Breaking down the muscle

is important, but it’s the rebuilding that gives us the results we are

looking for That means proper diet and rest

Artificial Sweeteners

There is nothing more annoying than somebody drinking a diet coke thinking that they are somehow making a sacrifice to be physically fit Part of me feels compassion for them because I know they truly believe they are doing the right thing, and the other

part of me wants to knock them upside the head!

I’m jk!, but it can be really annoying

I can hear them now, “but it has zero sugar!”

It’s not sugar that causes fat storage, it’s the insulin released from sugar intake Just the taste of something sweet elicits an insulin spike On top of that, artificial sweeteners disrupt satiety, which is the feeling of being full Basically, it signals your body to want to eat, when it actually doesn’t need food at all, causing people to

intake more calories than normal

So you mean to tell me that the six pack of diet coke that I’m drinking everyday has pretty much the same insulin releasing, fat storing effect as if I were drinking a regular coke, and on top of that it’s increasing my appetite for no good reason??

It’s true…I cannot lie Take another second to grieve…

I know you could have been enjoying the regular one this whole

time!

Take another second…its ok ☺

Lack of Sleep

Our bodies need a good 8 hours of sleep, hopefully attaining the deep NREM sleep at some point in the night It’s in this stage that the body repairs, regenerates tissues, builds bones and muscles, strengthens the immune system, and produces the most growth hormone If aroused from sleep during this stage, a person may feel disoriented for a few minutes Your best hours of sleep are

between 10 pm and 2 pm

Rewarding Yourself with Bad Foods

This one should be a comedy skit on Saturday Night Live I’m truly beside myself when I hear people say things like:

“I’ve been so good all week long, so I’m gonna have a snickers”

or

“Let’s celebrate my new training program with a glass of wine”

Basically, let’s undo everything that you just did I’ve watched it happen time and time again Somebody spends their entire week working their butt off managing to lose a couple pounds and

decide to go out and celebrate

The next day:

“OMG I gained like 4 pounds! How did that happen??

Consistency is key You have to spend months being perfectly on point, developing new habits and restructuring your body, boosting your metabolic rate, and making bad foods a foreign entity that the body can’t remember and is not used to processing Only at that

point, can you get away with that type of celebration

What is interesting though, is the people who get to that point, have lost all desire to celebrate in that way Their body is not

interested, nor appetized by any of those things

You CAN’T think of it as a sacrifice You have to think of it as developing a new mindset and a new lifestyle if you want to be

successfully CONSISTENT long term