REALITY: Fat doesn’t make you fat—consuming too many calories does. Foods that contain fat are part of a healthy diet, help maintain your lean body mass, and assist with metabolic function. Healthy fats, like omega-3 fatty acids, can be found in extra-virgin olive oil, coconut oil, almonds, avocados, cashews, peanuts, walnuts, flaxseeds, and more. If you want to lose fat, you need to eat fewer calories and/or burn more calories.
In a nutshell: the plan uses 6 days of ketosis – when your body burns fats for energy – followed by 1 day of carbohydrate loading along with constant toxin binding supplements to help your body get rid of the released toxins.  This protocol isn’t low-calorie, and you don’t run the same risk of causing metabolic problems that you do when you follow a low-calorie diet.
Basically, the effect of exercise on our weight is vastly overrated. That’s why it’s only number 15 on this list. There are other things you need to take care of first. It’s not a good idea to eat bad food, drink sugar water (so-called “sports drinks”) or be on medications which force you to exercise for hours daily just to compensate. Metaphorically that’s like digging a hole, into which you put your ladder, on which you stand and paint the basement-level windows of your house.
Changing the way you go about eating can make it easier to eat less without feeling deprived. It takes 15 or more minutes for your brain to get the message that you've been fed. Eating slowly will help you feel satisfied. Eating lots of vegetables and fruits can make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear too small. Changing your eating schedule, or setting one, can be helpful, especially if you tend to skip, or delay, meals and overeat later.
It may seem like a no-brainer that regular exercise can help you burn fat and lose weight. But it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly:
Nuts, the second food to watch, contain a fair amount of carbohydrate, and it’s very easy to unwittingly scarf down large quantities. Cashew nuts are among the worst carb-wise – you’ll find that they contain around 20% carbohydrate by weight. For someone following a strict keto diet with a 20 grams of carbs per day allowance, this means that consuming 100 grams (which happens in a flash!) will have filled their daily quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
We both agree, and me especially, that any group that has accountability (facebook, IG, live calls) far outweighs the "workout plan" almost anyone can pick up, try to start, and quickly fall off (though some super disciplined people make it work) but as with team sports, if you have other people rooting you on, picking you up when you miss a day/workout/meal and are actually checking in to see your progress, its like your own little fitness team. The facebook groups were full of people all working to achieve the same goals and there was only positive support from complete strangers. having Amanda and Brandon as the coaches was an added bonus. I get excited for each week or workouts, how to get creative with meals and not feel as though I'm depraving us AND how can I share what I'm doing to change my lifestyle with others.

Do this: Fifteen to 30 minutes (or less) before training, consume 20g of protein powder in a whey shake or other protein powder source and 30-40g of carbohydrates to help you train hard all the way through your workout. Stick with slow-digesting carbs here, such as oat bran, oatmeal, rye or whole-wheat bread, fruit, or sweet potatoes. On nonworkout days, eat that meal as a snack and drop your post-workout feeding.
There are so many victories to celebrate. I am stronger, I have lost weight and I have become more motivated. In the past I have struggled with lower back pain to the point of not wanting to get out of bed. There are times that I haven't been able to bend over to tie my shoe. This is completely gone. My kids are seeing me make my health a priority....something they have never seen before. I am sleeping better, have more energy and not just wasting my life. 
Carbs are always perceived as the enemy, but they too have a significant role in fat loss. The body needs glucose to work, and to a certain level, your brain requires it to think and function optimally. Some will argue that technically we don't need carbs, but many of your body's basic functions will decrease in performance without the right amount of carbs at the right times.
After stepping on the scale, he considered weight-loss surgery. Like anyone opting for gastric bypass surgery, he had to lose some weight prior to the procedure and started following an eating plan. He added foods high in lean protein, low in carbs and rich and fruits and vegetables. The first month, he dropped 25 pounds. The second month, he shed 30 pounds. By June he had lost 100 pounds and his doctor was shocked.
But if you're trying to get ripped, you must minimize your consumption of fat. Protein, on the other hand, not only adds to your muscle—key in boosting the metabolism—but actually increases your metabolism more directly. The body burns more calories processing protein than it burns to process carbs or fat, known as the thermic effect of food. That's the main reason diets that include a lot of protein result in greater fat loss than low-protein diets, even when both diets contain the same amount of calories.
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
Also some research shows that the human body is primed to consume most of its calories during daylight hours. But the lifestyle is problematic for many: Because family meals and dinners with friends often are scheduled for after sunset, "people who try to stop eating after 7pm can’t do it every day for the rest of their lives," says Dr. Seltzer, who supports an alternative strategy: Eating a hearty meal at your regular dinnertime.

Carbohydrates are a primary fuel source during training. Since glucose and stored glycogen are used for energy they are absolutely necessary for optimal performance. When glycogen is not available due to carb restriction the body will turn to alternative sources such as amino acids for energy. This will lead to muscle tissue breakdown, but since amino acids are not converted to energy as efficiently as carbs performance will be hindered.
I want to believe that most of you have some semblance of what ‘healthy’ foods are, and if you don’t – please refer to the pretty picture I painstakingly drew below (because apparently olive oil bottles don’t give a fuck and are impossible to draw). There, you’ll see that some foods should be limited while other foods should make up the bulk of your diet.

When attempting to lose body fat, insulin control is crucial. The total amount of insulin released by the body isn't related to just how many carbohydrates you eat but how fast those carbs are digested. Refined carbs digest quickly, raising insulin levels substantially, which is why you should avoid them. But if you do happen to eat, say, a bowl of cold cereal (typically a fast-digesting carb), you can still take measures to ensure those carbs digest more slowly. This will cause less insulin to be released and therefore have less of an impact on your ability to burn fat.
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
In addition to fat, you need to eat nourishing foods so you’re not hungry. When certain nutrient levels like iron, zinc, or B12 drop, your brain signals you to eat everything under the sun until you get it. (Really, look up pica. People with iron deficiency have turned to chewing on toilet paper to get it. Your brain doesn’t know that TP doesn’t have iron. It just tells you to keep eating until you run into iron.[3])
An increase in fiber intake is also recommended for regulating bowel movements. Other methods of weight loss include use of drugs and supplements that decrease appetite, block fat absorption, or reduce stomach volume. Bariatric surgery may be indicated in cases of severe obesity. Two common bariatric surgical procedures are gastric bypass and gastric banding.[13] Both can be effective at limiting the intake of food energy by reducing the size of the stomach, but as with any surgical procedure both come with their own risks[14] that should be considered in consultation with a physician. Dietary supplements, though widely used, are not considered a healthy option for weight loss.[15] Many are available, but very few are effective in the long term.[16]
Making sure not to starve yourself is making sure you’re eating enough. Outdated recommendations to restrict calories leaves you hungry and on the dieting roller-coaster. Cutting calories isn’t sustainable for several reasons. When your body senses you’re eating less, your metabolism slows down to preserve the calories you’re getting. This makes losing weight even harder — and is a big reason why your weight-loss efforts often plateau.
So how many carbs should you eat on your high carb day? This is highly dependent on individual metabolism. The increase should be 55%-115% of what you consume on your typical diet. I realize that this is a pretty wide range but it can be narrowed down through body type. If you have a fast metabolism (ectomorphs) then you should stay closer to the higher end of the carb range. If you have a slow metabolism (endomorphs)  then you will want to stick closer towards the low end of the carbohydrate range. Lastly, mesomorphs should stay within the mid range on their high carb days.
Going for a jog before a night out is a great way to crush calories, but if you strength train, you’ll continue to fry fat post-workout. To maximize the afterburn, do “weight-bearing exercises involving the most muscle mass,” such as mountain climbers, push-ups, and lunges, advises Len Kravitz, PhD, program coordinator of exercise science at the University of New Mexico.

You will find that you lose up to 8 lbs quickly, which is your glycogen (and water) going down. Then you will plateau for a few days. I recommend you weigh-in only once per week, which will stop the emotional ups and downs. The mirror is your scale the rest of the time. The weight will come off in chunks after that. Nothing for a couple days, then sometimes 3-5 lbs in one day. It just keeps happening. But the mirror never lies.


Blood vessels (veh-suls): The system of flexible tubes—arteries, capillaries and veins—that carries blood through the body. Oxygen and nutrients are delivered by arteries to tiny, thin-walled capillaries that feed them to cells and pick up waste material, including carbon dioxide. Capillaries pass the waste to veins, which take the blood back to the heart and lungs, where carbon dioxide is let out through your breath as you exhale.
Standing with feet hip-width apart, hold the barbell at chest height with palms facing up and your elbows extended out in front of you. Keeping the barbell rested at your chest, squat deep. In one explosive movement, push up into standing, tilting head back slightly to surge the barbell straight overhead so knees and elbows are both locked straight. Lower barbell back down to shoulders and repeat.
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