Muscle Building Nutrition Program Review

If you want to go straight to the main Muscle Building Nutrition website, click this link:

Click Here to Go to the Site

If not stick around for this short Muscle Building Nutrition review. I'm going to take a look at what this muscle building program offers and see how it stacks up against some of the other more popular programs out there.

The Muscle Building Nutrition program is basically a resource that sets out to debunk a lot of the common food and diet myths that surround bodybuilding. If you want to gain lean, ripped muscle and kick body fat to the curb, I think this is a great resource to get started with.

What Did I Like About It?

• The information is clear and easy to understand. At no point during the program did I feel like I was in "over my head." Now, I do know quite a bit about muscle nutrition, but I feel like this is something that just about anybody can clearly understand.
• I actually learned quite a few things. I'm not the kind of person who just takes for granted that everything I read is true, so I actually looked into a lot of the stuff that Rob King (author of Muscle Building Nutrition) was talking about. Guess what? It's all spot on. This is a man who regularly works with Mr. Olympia champions.
• It's only $19.99

Now I know what you're thinking. For only $19.99, how great could it be? The fact is, it's that cheap because Rob King hates fitness programs that sell for upwards of $100. By pricing his Muscle Building Nutrition at less than $20.00, he knows more people will benefit from the fantastic information.

What Didn't I Like About It?

• I wish there was more!!! Haha, but it's true. I just wish this book was longer so that I could learn even more from it.
• It's not tailored towards hardgainers. I've got a soft spot for those guys, and I guess I'm always just looking for something that's great for hardgainers.

So that's my Muscle Building Nutrition program review. Short and sweet, I know, but if you really want to see what I'm talking about you can go to the official site by clicking the link below.

Click Here to Go to the Site!!!

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Beginner Workout Plans: Common Mistakes Part 5

Mistake: Ignoring the basic principles

Everybody wants to look like Arnold. Everybody wants to look like Bruce Lee. Oh, is that just me? Didn't think so.

So while we're all so eager to add more weight, increase our reps, and bulk up to incredible sizes, we sometimes forget to stop and think about the fundamental principles of bodybuilding.

A common beginner bodybuilding mistake that I often see is guys trying to add more and more weight without mastering the form and technique. I wrote another post on form and performance a few weeks ago, and basically what I'm saying is that your form dictates your level of performance.

Don't believe me? Go do the bench press for 20 days and just throw it up as hard as you can each rep and let the bar rest on your flat palms.

I'm kidding, don't do that. It's dangerous and could really get you hurt. The point is, your form is extremely important. That's a gross exaggeration of how it will be, but the fundamental principle is no different.

I pewrsonally recommend starting with less weight at the beginning to learn how the exercises work. That lets you focus on form over whether or not you can actually do the damn exercise. After that, build your workout plans from the bottom up.

Don't miss Beginner Workout Plans: Common Mistake 4

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Beginner Workout Plans: Common Mistakes Part 4

Mistake: Choosing the wrong workout program

Here's a common myth that circulates around the beginner bodybuilding crowd, and it's the same reason people make a killing selling the "secrets" to celebrity workouts.

If you want to look like somebody, you should train like them, right?

Absolutely not!

Everybody's body is different, and what works for some people won't necessarily work for other people. I know in the last entry to this series I gave a quote from Chris Hemsworth when he talked about his workout plans, but that was for comparison saying you need to get plenty of rest. I didn't say he rested 15 hours a day, so you have to do the same.

This mentality also fosters the idea that if you simply go through a certain regimen, you'll look beautiful and ripped forever. These people go through multiple different phases and workout routines to get where they are today, sometimes over the course of years.

Don't limit yourself to one routine because it made someone else look good. Try out several and see what feels right for you and your body.

Don't miss Beginner Workout Plans: Common Mistake 3

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Beginner Workout Plans: Common Mistakes Part 3

Mistake: Overtraining

I sort of touched on this is the first part of this beginner mistakes series (impatience), but overtraining deserves its own separate mention. It's easy to get into the mindset that if you just workout harder, you'll gain muscle faster.

Believe it or not, it's actually the opposite that's true: When you're figuring out your workout plans as a beginner, it's actually more beneficial to train less. Your muscles aren't used to all this extra strain, and they need time to recover.

Every newbie knows this by now, but it seems like the knowledge just evaporates the first time you step into a gym: Muscles don't grow during a workout. During a workout, you're actually tearing the muscle tissue down. It's the rest and recovery that allows your muscles to grow back.

That's why I'm such a huge proponent of recovery days. Most people say one-day recovery is enough. I always suggest two days, especially with beginners. You can't rest too much. Do you know what Chris Hemsworth said when he was bulking up to play Thor in the recent Marvel movies?

He said, "I spent a lot of time eating and working out, but I slept more than anything."

Don't miss Beginner Workout Plans: Common Mistake 2

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Beginner Workout Plans: Common Mistakes Part 2

Mistake: Thinking you know everything

I don't know you.

I don't know what you like and dislike, I don't know your background or anything about you.

But I do know one thing: You don't know everything about bodybuilding. I don't know everything about it, and the guy who's been lifting for 50 years doesn't know everything about it.

At the beginning, you're going to be incredibly naive, and having the attitude that you already know the ins and outs of all the workout plans is just going to make it all worse.

And don't expect everybody else to know everything either. You will see magazine writers and authors of fitness ebooks who claim to know everything there is to know about bodybuilding. But they don't. You're going to have every supplement ever invented shoved down your throat, but they're not going to magically turn you into superman. Only your own hard work and commitment to the program will do that.

Even these simple workout routines that advertise something crazy like 30 lbs of muscle in 30 days, most of the time that won't happen either. Keep your head on your shoulders and don't buy into all the glorious hype that seems to get drawn to bodybuilding like a magnet.

Don't miss Beginner Workout Plans: Mistake 1

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3 Day Muscle Building Program Review

The 3 Day Muscle Building program is a fitness routine from Taylor Thompson, a self proclaimed skinny hardgainer who gained 25 pounds in 95 days, and then cut 5 pounds of sheer fat in 55 days.

Now if you're anything like me, this sounds like a big deal. I was always a hardgainer myself, and so I can see where this guy is coming from.

But what does the 3 Day Muscle Building program offer? 

The 3 Day Muscle Building E-book

First of all, you get the e-book, which is 78 pages long and provides a ton of useful information for what workouts you should be doing and what types of food you should be eating.

Here's a spoiler: It's probably not what you think it is. Remember Taylor Lautner in the Twilight movies? His trainer specifically told him "Hey, go eat some junk food." His body fat was getting too low, and he wasn't picking up any more muscle. Hardgainers need a different diet regimen than people who can naturally add bulk.

The 3 Day Muscle Building Workout

Secondly, you get the workbook that covers every single aspect of your new training program. Rather than try to mix and match everything yourself, you just fill in the blanks.

The 3 Day Muscle Building Worksheets

Third of all, you get two worksheets: A workout worsksheet and a diet worksheet. This helps you track all your progress in the gym AND in the kitchen, so you know exactly what's giving you that muscle.

Is That All?

My single favorite part of this muscle building course, however, is the free email coaching that Taylor Thompson provides when you buy the program. Any question you have, ANY question, Taylor will answer for you. It's like having a one on one training session with a personal trainer, except you don't have to pay thousands of dollars.

So you get ALL of that, for only $29.00.

That's it.

If you want to find out more about the program, check it out by clicking the button below. 

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Beginner Workout Plans: Common Mistakes Part 1

Mistake: Not being patient

I'm not building up to anything with this series. This mistake is the most common beginner workout mistake I see. Most people get started with a vision of how they want to look.

But the problem is that when you have that vision already formed, you want it to be there NOW.

All workout plans take time, and having the patience to not only realize that, but to stick with it even if you don't see results for the first few weeks takes a tremendous amount of effort. There are bodybuilders who have been workout out for decades and are still learning new things each and every day. You can't walk into the gym on your first day and expect to come out looking like Arnold.

If you set those expectations for yourself, you're only setting yourself up for failure.

The best tip I can give you is to learn to enjoy the ride. Working out can be fun if you let it, and yes it's a lot of hard work, but the fact that you're improving yourself and your body with each and every rep can be a huge turn on.

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Beginner Workout Plans: Getting Started

If you're just getting interested in workout out and fitness then this next series of blog posts will be one of the best things you could possibly read. I'll have a new one up every day, so check back for all the beginner mistakes and then 8 workout tips to help you get off on the right foot.

I started out in fitness like just about everybody else these days: I sat at home and Googled all the information I wanted to know, and then started working on it. It's amazing that we're able to do that now, unlike in the past when you had to go see a trainer or have a bodybuilder buddy to learn anything useful. I still recommend having bodybuilder friends, but you don't need a personal trainer to see amazing results.

For the next few posts I'm going to cover some of the most common mistakes that I see in beginner workout plans. Check back tomorrow for the first one, and we'll take it from there. If you haven't yet, you can subscribe for free using the button on the top right of the page, and I'll even send you a free workout ebook that you can incorporate into your routine.

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Old But Still Oh So Good- The Shake Weight (Video)

If you're not familiar with 'Shake Weight For Men' then congratulations. You have successfully lived under a rock and away from the cheap tricks and hacks of the lazy. Let's just ignore the fact that you look plain ridiculous holding this thing and embrace how absolutely ridiculous you'd look holding this thing. 6 minutes a day and you'll get as ripped as those guys? I love it. 

Please tell me how eating the whole cake will get me that six pack, too. Look guys, you get products like this everyday and just remember to keep it real. You don't need to spend your money on traditional weights either, although it'll certainly help. 

Body weight exercises can get you the build you're looking for and it's absolutely free. Remember, you exercise because you want to lose weight, look good, preform better, and there's no way you can cheat that. Train hard, work hard, and you'll get there with little to no money. 

 

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The Most Common Diet Mistakes During an Intense Workout Routine- Part 5

Mistake: No variety in your meal plan.

This is the same reason people quit every diet, whether they're trying to lose weight or add more pounds: There's just no variety in the diet. If you've been trying to stick with a bodybuilder diet for any reasonable amount of time, you know how it always ends up – Should I have chicken with rice today or chicken with potatoes? How about chicken with pasta, or chicken with....yeah you know what I mean.

The diet gets boring, bland, tasteless, and God there's so much chicken. You have to find ways to mix it up and get the same nutritional content without eating the same foods every single day. Eventually you're going to lose your initial excitement for your workout routine, and the food isn't going to be one of the reasons that keeps you going.

You can always do a few online searches to find great recipes based on the nutritional content you need for your gains in your workout routine. We've also got a few here on the site, just do a search.

Check out the fourth workout routine diet mistake

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The Most Common Diet Mistakes During an Intense Workout Routine- Part 4

Mistake: Not committing!

Yeah, we've all heard this one before, but listen up guys. If you don't commit yourself to your workout routine, both physically and mentally, you're going to gain slower, if at all. Once you start skipping workouts or slowing down on your calorie intake, you've lost everything you already worked so hard to gain.

Everybody hits a point where they have to decide whether they want to commit 90% of their life to bodybuilding, or if they want to stick with all their old habits. You can start out strong but then slowly begin eating more junk food and fast food, drinking a little too much some nights, or losing your workout intensity. It's easy to do, I promise, and if you're not committed it WILL happen to you, 99% of the time.

Make a decision about what you want to do, and then stick with it. You may miss those cookies and potato chips, but when you start seeing real results and real ripped muscle, you're going to be happy you made the decision you did.

Check out the third workout routine diet mistake

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The Most Common Diet Mistakes During an Intense Workout Routine- Part 3

Mistake: Counting on supplements to do the work.

This is a huge newbie mistake that, honestly, a lot of veteran bodybuilders still do. Now, completely and truly honest, you don't need any supplements to achieve massive muscle gains. However, I do understand that some supplements make it a lot easier. And some actually give you vital nutrients that you may not be getting, depending on your diet.

At the beginner stage, supplements definitely aren't worth the money. You need to get into the habit of sticking with your workout routine first, and then start adding supplements. There will come a point where you're building your body up much faster than it's ready for, and at that point you can either slow down for a little while and let your body catch up, or you can begin taking some supplements to boost that growth.

The choice is up to you. I have my own opinions that you should never push your body past functionality, but I know that many people go for looks, especially competitive bodybuilders. My sole advice is to make sure you're getting as much as you can out of quality foods in your diet, and then begin adding supplements after that.

Check out the second workout routine diet mistake

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The Most Common Diet Mistakes During an Intense Workout Routine- Part 2

Mistake: Wasting a whole lot of time in the kitchen.

I know, I know. How the hell are you supposed to make 6 meals a day without spending every waking moment in the kitchen preparing, chopping, cutting, and cooking? This is one of the hardest things a lot of new bodybuilders have to deal with, and surprisingly nobody really even talks about it.

You're going to be spending much of your time on your workout routine. You're also going to spend a lot of time in the physical act of eating (because God is it a lot of food...). Now you have to somehow split your time in the kitchen with that other stuff. You know, your actual life. A couple more hours in the kitchen is the last thing you want.

So save time by cooking huge batches of meals and then freezing it in single portions. You might spend an entire day in the kitchen, but then you won't have to do it again for another week or two (or a month, depending on the size of your freezer). This is a trick that you don't get out of most workout books, but it's incredibly valuable.

Check out the first workout routine diet mistake

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Get Outside, Stay Active, and Be Healthy!

When I was a kid, nothing was more fun than running around outside, playing tag, riding bikes, exploring, climbing in trees, and just doing everything kids should do. I never looked at it as anything "healthy," but in retrospect that's exactly what it was.

As I got a little older, I kept up that kind of lifestyle just because it was so much fun. This was before I got into bodybuilding, and I was just staying active for the sheer pleasure of it. And I think that's why I was always in good shape. A little skinny maybe (tree climbing is great cardio), but pretty athletic all around.

I realize now that a lot of children aren't like this. Yeah, some are, but video games, TV, and computers are making it harder and harder to get outside because, well, why would you? All that great entertainment is inside, not out there with the dirt and the trees.

So this is my call to any of you who have children- get those kids out into the backyard! Build them a treehouse, go play paintball. Make it fun to be outside. Remember that when you're an adult you tend to look at health as a chore or a necessity – if I don't work out I'm more susceptible to heart disease, that sort of thing – but when you're a kid you don't care about that!

Seriously, treehouses are awesome.

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The Most Common Diet Mistakes During an Intense Workout Routine- Part 1

Mistake: Trying to get there too fast.

You know the "there" I'm talking about. "There" is a ripped, perfect physique from head to toe, looking like the role model Arnold based HIS workout routine on. If you push for it too fast, you're going to have a harder time getting there. Trust me.

For starters, your goal should be eating 6 meals per day. But what nobody tells you is that you can't just jump straight into that like the first time you went to the beach. If you go from a typical 3 meal per day regimen up to a 6 or 7 meal per day regimen, you'll be spending most of your workout routine squatting over the toilet.

My advice is to ease your way up to it. You'll get there before long, just don't be too impatient with the whole thing.

And trust me, I went through the exact same thing myself. Not only are you basically doubling your meals, but you're probably going to be eating more at each one than you were when you were only eating 3 meals per day. So, yeah. It's a lot to get used to.

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Are You Eating Right to Maximize Your Bodybuilding Workouts?

The bodybuilder diet is probably one of the toughest ways to eat out there. You need to toss down at least 6 meals every day, you need to shop for and cook all that food, weigh your portions, and calculate the right number of calories to experience muscle gain. Simple stuff, right?

Okay, maybe not.

I'm just realizing how much trouble people often have with their diets when they're trying to get the most out of their bodybuilding workouts, and it reminds me of back in the day when I was just starting. Back then, the idea of eating 6 meals per day seemed like witchcraft almost. I was a skinny, 130 lb hardgainer, and I knew I had to eat, but I just couldn't seem to force everything down.

So now that I'm here where I am now, it's easy to forget that there are so many people out there who are only where I was when I was just starting.

Listen guys, if you really want to hit those gains you've been dreaming about, you have to eat right. I figured out that there was only one rule I needed to follow: Eat more. The Muscle Maximizer program teaches that, but it should just be common sense.

I was doing the training so I knew I wasn't going to get fat, but I had to push myself to eat enough. Every time I thought I was full, I would eat just a little bit more.

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The Progression Board for Incredible Finger Strength (Video)

Check this sick video out! Although you may never be a rapper, you can have that muscle definition. Those training boards are fairly easy to make and it helps build finger strength, which is part of a body that is rarely worked on. Now, why is finger strength so important? Well, besides letting you be a badass guitarist, it helps improve your overall performance. If you play sports or you're in any form of combat sports, then finger strength will help you throw the ball harder/faster and pin your enemy down better. Also, it makes you less likely to get injuries that can take you out of the game for long periods of time. 

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CrossFit Workouts- High Intensity, High Reward

We talk a lot about high intensity workouts here on the blog, but so far we haven't even mentioned one of the most effective high intensity routines we know about- CrossFit training.

CrossFit is about building strength, but it also has a strong foundation in full body conditioning, especially the formation of functional muscle mass. You see, bodybuilding is excellent for putting on mass and looking good, but it lacks the inherent range of motion and general physical fitness that we need in daily life.

In places where this type of training is trending, like Syracuse, CrossFit combines a range of activities over a short period of time. A single routine might consist of workouts involving bodyweight exercises, rowing, sprinting, rope climbing, kettlebells, chin ups, and high rep weight lifting to keep your heart rate up while simultaneously maxing out multiple muscle groups. All of this may be done in a one hour session (or less), which is absolutely perfect for anybody with a busy schedule.

What are a few of the main benefits of CrossFit training?

Aerobic conditioning- A lower resting heart rate and higher respiratory stamina mean you can work out longer without that "about to collapse" feeling.

Muscle strength- Focus your training on the muscles that matter. CrossFit helps you sprint longer, lift more, and push harder than just about any other routine.

Weight loss- You know it. A long period of any intense activity will boost your metabolism and allow you to burn through more calories.

Do yourself a favor and look into CrossFit Syracuse if you want to maximize your training.

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Will a Vegan Diet Work with a Fitness Workout Plan?

I use animal products in my diet when I'm working out (which is all the time). I use everything – beef, fish, chicken, milk, cheese, so when someone asks me about gaining muscle mass on a vegan diet, I have to stop and think.

In the bodybuilding community, there aren't a whole lot of vegans. Even Bruce Lee famously drank milk when he wanted to add muscle mass, even though he was usually against dairy products. So is it possible?

There's still a lot of protein you can get out of a vegan diet, a lot of it coming from nuts, beans, soy, and lentils. The problem isn't really the protein though, it's the vitamin B-12 loss you get from eating a diet with no animal products. Vitamin B-12, as many of you know, only comes from animal products, so it's going to lead to a deficiency eventually if you cut it out of your diet completely. The answer of course is to supplement with B-12, but even then you have to think about what goes into the pills.

Your best bet is to use a brewers yeast supplement and add that to your regular diet, and make sure you're stacking plenty of protein and carbs as well.

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A High Intensity Chest Workout for Women

This is a quick but powerful workout that's specifically tailored for women. But don't let that stop you guys! A workout is a workout, and anybody can build strong pecs off this simple, effective routine.

During this chest workout for women, you're going to be doing peels, or drop sets. During each exercise, you'll do 5 consecutive sets with weights. After each set, a partner will quickly pull off the outer weight and you keep going with the next set without resting. You need to have at least 5 plates on each side of your barbell for this to work.

Each set, the weight decreases but the number of reps increases. At the end you have 1/5^th of the weight, but you're also doing 5x the number of reps. I told you it was intense!

Incline bench press, 5 sets. Reps are 4-8-12-16-20

Barbell bench press, 5 sets. Reps are 4-8-12-16-20

Decline bench press, 5 sets. Reps are 4-8-12-16-20

At the end, do Pec Dec, 3 sets of 15 with no peel.

Do you think you can handle the burn? Do you think you have what it takes to get through the entire workout? Leave a comment or post a video reply to this workout and link it here in the comment section. We may feature your video on the site!

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A Bodyweight Chest Workout for Anywhere, Anytime

Bodyweight exercises are absolutely fantastic. Seriously, I love them. There's no need to have a whole bunch of equipment or an expensive gym equipment if you're just trying to get in shape and tone up. If you're going for massive bulk you can do most of these same workouts, just adding a little bit of extra weight to them.

The following bodyweight chest workout routine is easy enough to do at the beginner level and is fine for both men and women.

For this daily workout routine, do each of the exercises at least 3 times, and try not to rest between exercises to keep your heart rate up. This gives you a combined cardio workout and strength routine that will beef you up in no time.

Jump squat: 1 set of 15 reps

Push up: 1 set of 15 reps

Pull up: 1 set of 15 reps

Walking lunge: 1 set of 15 reps

Dips: 1 set of 15 reps

Inverted pull ups: 1 set of 15 reps

With each week, try to add more reps to each set. Eventually, you'll start getting into 300 workout territory. If you want a full workout and nutrition routine, check out my review of the Somanabolic Muscle Maximizer.

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A Tragic Day

Not much today, just wanted to throw a quick post out there to remind everyone to take a brief moment of silence for this tragic day, September 11, 2001. It's hard to believe, but that happened 11 years ago now. What were you doing when you heard the news?

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How is Your Form in Your Exercise Routines?

There's a big mistake I see a lot of people making when I go to the gym. I usually do home workout routines, but now and then I'll step into the local gym (I still have my membership) and try some of the machines for variation to my normal exercises. When I do that I get a chance to observe what other people are doing, and it seems like more and more people are pushing for increased weight before they really get their proper form.

Why is form so important? Well, first of all it helps keep you from getting injured, and while that's extremely important it's not why I'm such a strong advocate of proper form in an exercise routine. In a nutshell, your form is what maximizes the muscle contraction and isolation, which both work to boost muscle mass.

When your weight is too heavy, you can't properly isolate a muscle group because your body calls in the troops, so to speak. It brings in other muscle groups to help manage the weight, and you lose that isolation. When you're lifting with perfect form, you can specifically target certain muscle groups by themselves.

Just a quick thought on what I see in a lot of gyms. What do you think about the connection between form and performance?

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Are You "Going Through the Motions" in Your Home Exercise Routine?

There's a huge connection between performance and form that a lot of people don't realize. If your form is off, you're never going to hit max performance levels and your gains are going to suffer as a result.

Think about it this way: we've all heard the phrase "just go through the motion." This is something gym rats say to other gym rats who are having trouble completing their sets. It's a phrase that means "turn your mind off and just let your body do the work."

That's not the way workouts should be. It doesn't matter whether you're talking about a home exercise routine or a routine at the gym, your concentration on what you're doing leads to better form, and that in turn leads to better performance. Instead of just "going through the motions," try to "think your way through the motions."

As an example of this, think of what your muscles are doing when you do a bench press. What is your bicep doing? Hold up your arm and contract your bicep as hard as you can, as if you were flexing. That's what you should be doing each time you perform a rep.

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Fat Loss Factor Review- The Facts vs. the Hype

 Fat Loss Factor Review- The Facts vs. the Hype

Official website: www.fatlossfactor.com/

Created by: Dr. Charles Livingstone and Lori Allen

Cost: $47

Refund: Yes, 60 day Unconditional refund

Special Promo: Try it for 21days for only $4.97

Word of the new Fat Loss Factor program has been going around recently, so I wanted to check into it myself to see what it was all about. At first glance it seemed like most weight loss programs- some people claimed it worked, other people said it was just a big scam.

It's getting a lot of hype, so I decided to see for myself whether it actually stacked up to all the promises.

The Man Behind the Program

First of all, the Fat Loss Factor was created by a guy named Dr. Charles Livingstone after he supposedly used these principles to help one of his clients lose 90 pounds. Her name is Lori Allen.

That's a lot of weight, but let's be honest here- Anyone can lose 90 lbs with enough time. However, this wasn't just something that took awhile for results.

But here's what caught my attention...

In the first 9 days of the program, she lost 8 lbs.

In total, she went from 210 lbs. to 120 lbs.

So this guy, Dr. Charles. He's a wellness specialist and a licensed chiropractor. He seemed pretty solid from what I could tell after Googling him, and I was impressed by what I saw on the Fat Loss Factor video on the main site, so I decided that I wanted to try it out.

Now let me be honest about something here—I'm not exactly what you would call "overweight." So I enlisted the help of a friend who was.

He was overweight. I'll come back to that.

How Does the Fat Loss Factor Work?

One of the fallbacks of diet programs, in my experience, is that they usually force you to stick to a strict diet. The problem isn't that the diet is bad, it's that you're not used to the foods you have to eat now. Your body isn't used to it.

The physical changes that occur when we take our normal food intake and flip it on its head can be difficult to deal with. Inevitably, we want those foods we used to eat all the time.

The FLF doesn't do that—it doesn't force you into a completely new diet. This makes it easier to adjust to the changes going through your body. I'm talking not only physical changes, but psychological changes as well.

In the FLF, one of the main benefits is that you're allowed to treat yourself occasionally—it won't slow down the weight loss.

So here's how the program works...

The first two weeks are detox. Here Dr. Charles suggests that you stick with organic vegetables and fruits.

After the first two weeks, eating restrictions aren't quite so intense and you go through a 10 week period of rapid weight loss.

The first 2 week period might sound difficult. It is. Remember my overweight friend? He said this was the hardest part of the entire Fat Loss Factor review. But you have to expect a slight lifestyle change if you want to lose weight and keep it off for good!

So here are the main principles in action through this fat loss program:

• Stress makes it harder to lose weight. Therefore, we have to reduce stress. This program explains how to do that.
• High Intensity Interval Training, otherwise known as HIIT. This is a million times better than general cardio for circulation and boosting metabolism (higher metabolism = faster weight loss)
• Maximized fat burning. This program uses multiple small meals instead of the typical 3-per-day scenario.

Is that all?

Not by a long shot! But it gives you an idea of the core principles that this program is trying to adhere to. This program is honestly one of the most natural weight loss programs I've seen.

My Personal Fat Loss Factor Review

Okay, let's cut to the chase. Does it work?

I'm going to start by saying that I've been involved in the fitness industry for years, and I was actually impressed by this guy's knowledge of how the human body works in regards to fat loss.

Most diet programs fail because they work on the shady principle that there's some "secret" that nobody else has figured out until just now. Ask yourself, how likely is that? We've been studying the human body and nutrition for centuries.

So I'll be brutally honest: One of the main factors in the Fat Loss Factor is known as the Lemonade Cleanse. This has been around for over 50 years. You might remember this as the way Beyonce Knowles lost 20 lbs. before the movie Dreamgirls.

The FLF doesn't need some "magic pill." It needs you. It needs you to actually be committed to your weight loss. This isn't a "burn calories while you watch TV" type of weight loss program. There are exercises involved, and a few diet changes.

So what about my story?

My friend lost 43 lbs. in 9 weeks. I was working with him on some strength training in the meantime, but I have no doubt in my mind that the Fat Loss Factor made him shed those pounds.

Does it work?

Yes.

Let's break this down a little easier though:

Fat Loss Factor Benefits

• Depending on your goals, you can choose from 4 different diet options
• The fitness side of the program can be tailored to your personal fitness level
• It includes a grocery list and recipes.
• YOU DON'T HAVE TO WEIGHT YOUR FOOD (Sorry, that's a big one for me!)
• It encourages you to eat fresh organic vegetables and fruit
• Pays attention to relaxation and stress management
• Principles that can be applied for the rest of your life (Keep the fat off forever!)

Fat Loss Factor Downsides

• Organic foods can get pricey
• You'll need to set aside some time to prepare your meals
• You'll need a gym or your own equipment to do the exercises
• It doesn't work on Mac! (but I hear they're working on this)

Let's Wrap This Up

I give this program two thumbs up. It's simple, it's effective, and it's CHEAP. For only $47 you get the whole range of materials, giving you everything you need to get started with your weight loss goals.

 So try it now! What have you got to lose? 

Don't forget about the 60 Day Unconditional MONEY BACK GUARANTEE.

Click the link below to find out more about the program and start losing weight TODAY!

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What is Micellar Casein Protein?

If you've been hanging out in bodybuilding circles lately, you may have heard of something called casein protein. It's a rich source of protein that has been shown to sustain elevated amino acid levels for up to 7 hours, which can have a huge impact on your home workout routines. Compared to whey protein, it's supposed to take longer to digest, which contributes to a more balanced protein concentration.

Like whey protein, micellar casein protein also comes from milk. It's natural and undenatured, and it's separated from the rest of the milk through ultrafiltration. Most people are saying that casein shouldn't replace whey protein, but should instead be used in conjunction with it. It sounds to me like just another way to get bodybuilders to buy two jars of protein powder instead of one, but don't take my word for that.

I personally recommend just drinking milk, but I also understand that some people have trouble with milk. A cup of whole milk contains a lot of protein and about 150 calories, which is perfect through-the-day sipping material for someone who's seriously looking to boost their calorie intake. Should you use casein protein? It's completely up to you.

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How to Get the Most Bang for Your Buck Grocery Shopping for Your Exercise Routine

So you've decided to try a new exercise routine. Great! You can find plenty of home workouts here on the site to give you an intensive regimen, whether you're trying to bulk up or slim down. It's all here.

In the event that you're bulking up though, you're going to need to keep an eye on your calories and try to eat more. But watch out for that grocery bill! Before you know it you'll be spending a few hundred on groceries every week just trying to keep up with your calorie intake requirements.

If you really want to cut back on your grocery bill, try sticking to cheaper fare. It sounds obvious, but did you know you can get all the protein you need from eggs, which are cheaper than chicken and beef?

You can also look around for a local fish market. Depending on where you live this may not be an option, but if you can find one you can usually get fresh, good quality fish for half the price you would pay in a retail grocery store. The same goes for small butcher shops. Alternatively, look for meats on sale at the grocery store. Even if you have to stew it for a few hours to get rid of the toughness, you can really save some money.

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Supplements for Fat Loss and Muscle Gain- Scooby Video

Recently we talked about a video where steroids were found in supplements and the potential damages it has caused people who unknowingly took them. This brought up an interesting question, if supplements can't be trusted, then what should I take? Again, fellow bodybuilder Scooby addresses these concerns in this video to help every strongman build muscle effectively and with no risk. When taking supplements, be sure to check the bottle and make sure it is USP Verified or has been tested by an independent lab. For your convenience, below is a list of products Scooby recommends for you to check out:

Protein Powder/Whey

Flax Seeds

Green Tea

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The Simple Exercise Routine on a Budget- Cutting Down the Grocery Bill

Bodybuilders and weight lifters like us run through an awful lot of food. And by awful lot I mean a hell of a lot. I've been going through a simple exercise routine for the past three weeks where I've been trying to eat at least 3,500 calories every day. Trust me when I say that's not exactly small potatoes.

So is it actually possible to do this on a budget? I was waiting in line the other day at the grocery store and the person in front of me ran up a bill of about $170. Glancing over his cart, it was pretty much all filled with junk food – sodas, frozen meals, chips, cookies, etc. All processed, all absolutely horrible.

So it's obvious we need to work on our grocery shopping. Protein is the go to word for building muscle mass, but meat and chicken can really add up. Try eggs for a cheap, high protein staple. If you're watching cholesterol and don't want to toss the yolks, you can get liquid eggs which are only whites. If you love cottage cheese but hate the price tag, just get some casein instead.

Finally, if you really want that fish, meat, and chicken for protein variety, hit up some smaller chop houses and mom and pop butchers if you can find them. Usually you can work out a deal if you plan to buy a lot over the course of, say, a month.

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The Key to Getting the Most Out of Your Cardio Exercise Routine

If you're trying to lose weight with exercise, you're most likely getting into a lot of cardio. Cardio is fantastic for weight loss because it burns calories, increases your metabolism, and literally melts away the fat.

The problem is that sometimes cardio just doesn't seem to work for some people. You might feel like you're doing it right, but getting no results. Here's the one thing you have to remember about a cardio exercise routine: You want a sustained metabolic increase, and that means keeping your heart rate up the entire time.

The best way to maximize your cardio exercise results is to make your rest periods as short as you possibly can. Ideally, you shouldn't even rest at all. If you're moving back and forth between different types of workouts, or maybe getting involved in interval training, you should move immediately from one thing to the next without giving your heart rate enough time to come down.

If you have a set cardio routine but it's not long enough for you, you can always run through it a second time. You could even time each run-through and then try to beat your last time. Make it fun and cardio won't seem like such a chore!

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Exercise Routines for Weight Loss- Weights and Cardio

This quick daily workout routine is excellent for both men's and women's weight loss. It's fast, intense, and effective, allowing you to lose weight while still maintaining superior tone in your muscles.

One of the best features of this workout is that it gives you some variety to the normal, boring cardio routine. Also, in a pinch, you can sort of combine your cardio and weight lifting on days when you're in a rush. It works so well because of the fact that it keeps your heart rate boosted during the weight portion of your workout. A lot of people start out with cardio then slow it down for weights, which brings their heart rate back to rest, slowing down your calorie burn.

Start by warming up with a brisk 5 minute walk to get your heart rate up.

Move into a medium pace run on a treadmill (track if weights are nearby) for 1:30 minutes.

Switch gears into a full sprint for 30 seconds.

Hit the weights!

Bench press: 1 set of 12

Pull ups: 1 set of 12

Bodyweight squats: 1 set of 20

Back to the treadmill at medium pace for 1:30

Sprint 30 seconds

Weights!

Power clean and press: 1 set of 10

Stiff leg deadlift: 1 set of 10

Push ups: 1 set of 10

Onto the treadmill again for 1:30

Sprint 30 seconds

Weights!

Bent over row: 1 set of 12

Walking lunge: 1 set of 12

Military press: 1 set of 12

Barbell curl: 1 set of 12

Another 1:30 at a medium pace on the treadmill

Sprint 30 seconds

Cool down walk for 5 minutes

This weight loss workout is fantastic because it combines cardio, weights, and bodyweight exercises to help you burn calories and maintain lean muscle mass.

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The High Density Exercise Routine for Weight Loss Without Muscle Loss

If you're looking to lose weight but still hold onto muscle mass, this is the workout you need. It's called the high density exercise routine – each day concentrates on a different density lift coupled with cardio and core exercises to keep your muscles bursting while you lose inches off your waistline.

This is an excellent program for bodybuilders because it's a cutting cycle that still features a strong max weight lift, increasing vascularity and muscle tone without the need to ever touch a treadmill. Cardio is fantastic for weight loss, but it's not the best thing in the world for building bulk, needless to say.

This exercise routine for weight loss looks something like this:

-Start with 5 minutes of dynamic stretching and warmup to raise your heart rate and get your muscles stretched out for the workout ahead.

-5 minutes of a specific exercise warm up. If your density exercise is going to be bench presses, for example, do some warm ups with lower weight.

-A 10 minute core workout routine

-Density workout

-End with 5 minutes of cool down and stretching

The density workout will be different each day to target a different muscle group.

Day 1- Squat

Day 2- Deadlift

Day 3- Bench press

During this high power weight loss workout, do each exercise one after the other. Rest in between sets, not exercises.

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