Weird Belly Fat Buster

"But Jesus replied, 'I have a kind of food you know nothing about.'"
- John 4:32

Okay, I don't mean to get too scientific, but this is super important. You see, while busting the belly fat does take effort, it's not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works (why it stores belly fat, what actually causes it to burn off, etc.), you're a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get to today's easy lesson. Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of your Insulin levels (which is also a hormone).

- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly fat. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly fat from coming back.

When you only eat carbs, your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs.

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

As you've probably heard, my buddies over at Prograde Nutrition have launched their new Prograde Protein powder this week. I wanted to be sure you knew today is the last day you can get it at 10% off. Yeah, they were offering a discount on it just this week to celebrate it's arrival. But the offer ends TONIGHT at 11:59pm EST so hurry over to Prograde Protein to take advantage of it.

Dedicated to your health and fitness,

Nate

PS - I cannot recommend Prograde Protein highly enough. These guys create the highest quality products out there. Save 10% by getting yours right NOW before you forget

Two Little Known Fat Burning Facts!

"A wise person is hungry for knowledge, while the fool feeds on trash." - Proverbs 15:14

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs? Well, what you should be talking about instead is, "How do I get more lean protein into my eating plan?"

Now THAT is the right question.

You see, protein is where it's at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?

2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein.

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry and lean beef.

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

If that's the case with you, then I have VERY good news. And it's news I've been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein. You see, not all Protein powders are created equal.

Prograde Protein:

- Delivers unparalled purity through low-temperature mirco-filtering

- Is naturally sweetened with Stevia

- Contains 24 grams of protein per serving and only 2 grams of carbs

- Contains 5.3 grams of branch chained amino acids per serving

- Mixes instantly with just a spoon

- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I've been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible.

The best part is they are putting it on sale this week to celebrate it's launch. You can get it at 10% off this week ONLY. Just go to Prograde Protein and you'll find all the details. Including the coupon code to use when you order to get the 10% off your order.

But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There's a very good chance they'll be out of stock well before Friday even gets here!

So get yours NOW!

Dedicated to your health and fitness,

Nate

PS - Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They've really hit a home run with this one.

Confused by Nutrition? Read This!

Then God said, "Look! I have given you every seed-bearing plant throughout the earth and all the fruit trees for your food."

- Genesis 1:29

I apologize for not posting recently. The last two months have been extremely busy for a variety of reasons, and I haven't had the time to post regularly.

Today, I want to simplify nutrition. I know there is a lot of misinformation available when it comes to nutrition. Although I've tried to give simple tips in previous blogs about nutrition, it still doesn't seem to be helping.

I know that there is no "one-size-fits-all" diet plan, but these are fairly general recommendations that can be easily tailored to fit you, your metabolism, your lifestyle, etc.

It amazes me that despite the amount of information available on the internet about nutrition, almost everyone I come in contact with is still confused or mislead by outdated information, practices and recommendations.

Not to mention that they roll their eyes at me when I give them recommendations that go against what they've been taught or led to believe.

Here are 10 simple tips to keep in mind (you'll notice many similarities to John Berardi's 7 Habits of Highly Effective Nutritional Programs). These tips can be applied to any situation (restaurant, party, fast food, etc.) and it will help you with your nutrition, health and fitness goals.

As an added bonus, I'm going to provide many links to other blogs I've written or articles that explain things even better and more in-depth than I can!

1. Eat Protein with Every Meal. Protein is needed for many processes within the body including building muscle. Muscle is the only thing that is metabolically active in the body. The only way to burn fat is to build muscle and protein will help you do that when you also use a proper resistance training program.

Also, protein has a higher thermic effect than carbs or fat. This means that by eating protein, it increases your metabolism. I recommend .8 - 1 gram of protein per pound of bodyweight for most people. No, this is not harmful and it's not hard to do. Remember, a 3-ounce serving of meat typically has 18-24 grams of protein. Also, see this article that talks about some protein myths that just won't go away.

Choose from the following: Lean red meat (grass fed is best), chicken, fish, venison, buffalo, ostrich, pork, eggs (organic is best), cottage cheese and protein powder.

2. Eat Vegetables and/or Fruit with Every Meal. I shouldn't need to explain this one. Vegetables and fruits are real power foods that contain a variety of vitamins, minerals, antioxidants and phytochemicals along with fiber and many other things science has only begun to discover (although God designed and created these things for us already knowing how good it was!).

Yet, if you listen to some people, they'll tell you that carrots will make you fat because they are listed on the high-end of the glycemic index. I won't get into this as it should be common sense that carrots are going to be healthier and better for you than pasta. But you can read more about the glycemic index and the more important glycemic load in this article by Dr. Jonny Bowden - HERE.

Choose from the following: Any type of green vegetable (broccoli, spinach, green beans, aspargus, brussel sprouts, green peppers, etc.) tomatoes, mushrooms, onions, carrots, Romaine lettuce, zucchini, squash, sweet potatoes and other brightly colored, high-fiber vegetables (it's best to limit potatoes and corn).

The best types of fruit include berries (strawberries, raspberries, blueberries, blackberries), apples, peaches, cantaloupe, oranges and other citrus fruits and low-sugar fruits (it's best to limit grapes, bananas and pineapple).

3. Eat Healthy Fats with Every Meal. It amazes me that so many people still fear the word "fat" or think that by eating fat (even saturated fat) it will cause them to automatically become fat. Yes, you should definitely avoid anything with trans fat, but you need fat in order for your body to work properly.

In fact, as I mentioned in a previous blog, when you restrict something your body does the opposite. So if you restrict your fat intake, your body will hold onto fat. But if you eat plenty of healthy fats, your body will help you lose fat!

Choose from the following: Extra-virgin olive oil, coconut oil (great for cooking at high temperatures), salmon and other fatty fish, avocados, raw nuts (walnuts, almonds, etc.), flaxseed and healthy fats from eggs, lean meats (especially grass fed and organic), butter, etc.

4. Raw Milk, Cheese and Greek Yogurt. If you're going to drink milk, I highly recommend that at the very least you stick to organic milk. However, it would be best to switch to raw or raw but pasteurized milk as I've spoken about in a previous blog.

Cheese in moderate amounts is also good for snacks and to spice up various dishes - just be careful of the amount being used and don't buy reduced fat versions as mentioned in the aforementioned blog. Greek yogurt is a great Power Food and I highly recommend it over other types of yogurt. It's higher in protein, lower in carbs, low in lactose, is creamy and works great as a snack or in various recipes.

5. Drink Water Throughout the Day. Water is the best thing you can drink on a daily basis. Our bodies are made up of approximately 70 percent water, and the more water you consume the better hydrated you will be and the more efficiently your body will function. Water is needed for virtually every metabolic process in the body. It helps flush wastes and toxins out. It helps keep joints lubricated and skin fresh and moist. And it helps prevent bloat.

A good recommendation is to drink half your bodyweight in ounces each day. If you weigh 150lbs, you should drink at least 75 ounces of water each day. You'll need to drink more if you live in a hot climate or if you are exercising. Stay away from calorie-containing drinks such as soda, various coffee drinks, fruit juice, milk, etc.

6. Eat 4-6 Meals Per Day and Eat Every 2-3 Hours. Eating more frequently helps to elevate your metabolism, it keeps you from getting hungry and making bad choices, and it helps limit how much you eat during each meal.

7. Consume Starchy Carbohydrates During Breakfast or Post-Workout Only. In order for your body to utilize starchy carbohydrates properly and not store them as fat, the two best times to consume them are for breakfast and after an intense workout as part of a post-workout meal. These are the two times during the day when your body will refill your body's glycogen levels rather than storing the carbs in your fat cells.

Despite what the Food Pyramid may suggest, you DO NOT need anywhere near the amount of servings suggested unless you are a high-level endurance athlete participating in marathons or the Tour de France. The majority of people do not get nearly enough exercise to warrant the amount of starchy carbohydrates that are typically recommended. Not only that, but you can get the amount of carbohydrates your body needs from vegetables and fruits. Also, here's a good blog I posted about Carbohydrates and Fat Loss.

In addition, many people are allergic to gluten which is found in grains and other products. Not only that, but most people are healthier and lose more weight on a lower carb diet (less than 40% from carbs).

Choose from the following: Raw oats, sweet potatoes and yams, Quinoa, couscous, whole-wheat pasta (limit it to 2 ounces), brown or whole-grain rice and real bread (Ezekiel bread).

8. Avoid High Fructose Corn Syrup (HFCS) and Trans Fat. HFCS is the evil it's been made out to be despite some clever PR tactics that you may have seen on TV. Here's a good article for more information - Thank You for Guzzling Corn Syrup.

Trans fat is the one type of fat that you should avoid at all costs. No amount of trans fat is good for you. Despite the claims seen on many boxed and packaged foods that say "no trans fat" - they do not have to legally list that the item contains trans fat if it's .5 grams or less. Don't be fooled by man-made, pre-packaged and commercialized products. Your best bet is to avoid anything that comes in a box or has a list of ingredients that you cannot pronounce.

9. The 90 Percent Rule. Dr. John Berardi is attributed with the 90 percent rule. If you want to make changes in your body composition, it requires that you adhere to a proper nutritional plan 90 percent of the time. Anything less, and you won't meet your goals.

This means that if you eat an average of five meals per day, seven days per week for a total of 35 meals. In order to stay 90 percent compliant, you can skip or mess up (have a cheat meal) only 3.5 times each week. Think about it next time you reach for some dessert or decide to eat some fried, greasy fast food rather than something healthy and nutritionally balanced.

10. Look to the Bible. If you're still confused as to what to eat, then look no further than the bible which lists many of the foods God has provided to us that have numerous benefits. An excellent book I would recommend reading is What the Bible Says About Healthy Living.

There, you will find many of the same things I tell people on a daily basis when it comes to the foods you should be eating (which I've already listed). But if you want to know God's perfect design and the many benefits of those foods which scientists are just now realizing, then check out that book!

There it is. A list of 10 tips that should help set you straight when it comes to nutrition. I know I haven't covered everything in this blog, but I hope that you will use these tips to make changes in your life.

As always, if you have questions or comments, feel free to post them below.

30 Power Foods for More Fat Loss!

"You must serve only the Lord your God. If you do, He will bless you with food and water, and He will protect you from illness."

- Exodus 23:25

This is an article originally written by Mike Roussell, Ph.D. I wanted to post it as today's blog since it gives good information about power foods that you should be eating on a regular basis. You'll see that many of the points he makes goes along with previous blogs I've written about power foods - Power Foods; Power Foods - Part 2; and Four Foods for More Fat Loss.

Good food is an extremely important part of any fat loss diet. The food you eat is actually going to drive (or inhibit) your fat loss. I have put together a list of 30 Power Foods that are the kings of "healthy foods." They will get your body primed not only for rapid weight loss but greatly improved health.

These 30 Power Foods (if not all, then most) should be the center pieces of your nutrition as they are loaded with vitamins, minerals, phytochemicals, essential fatty acids, fiber, essential amino acids and all kinds of other good stuff that we don’t fully understand (but we know they are good for us because God provided them as food).

I wanted to use this list to supercharge your nutrition - hopefully you're eating a lot of these already. They are separated into five groups:

1. Starches (faster acting carbs)
2. Fruits & Vegetables (and non-starchy carbohydrates)
3. Proteins
4. Fats
5. Powerfood Outsiders (these don’t really fit into any of the previous categories but that doesn’t take away from their nutritional power)

Starches

• Amaranth
• Quinoa
• Oats
• Yams

Fruits & Vegetables

• Apples
• Blueberries
• Broccoli
• Onions
• Oranges
• Pomegranates
• Pumpkin
• Raspberries
• Spinach
• Tomatoes
• Beans

Fats

• Avocado
• Coconut Oil
• Extra Virgin Olive Oil
• Flaxseed/Flaxseed Oil
• Walnuts/Almonds/Seeds

Proteins

• Lean Poultry
• Salmon
• Lean Red Meat
• Omega-3 Eggs
• Cottage Cheese (with Live Cultures)
• Milk Protein Powder Blend

Power Foods Outsiders

• Green Tea
• Cinnamon
• Garlic
• Hot Peppers

Which ones are you eating? Which ones aren't you eating? Make note of the ones you aren't eating and make sure you pick them up next time you go shopping.

About the Author/More Info
Warp Speed Fat Loss is a complete 28-day diet and training system crafted to help you lose 10, 15 or 20lbs of body fat in just 28 days. To start losing weight fast, visit Warp Speed Fat Loss.

Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

How to Lose Weight (FAT)!

"Lord, your discipline is good, for it leads to life and health. You restore my health and allow me to live!" - Isaiah 38:16

This is an article originally written by Mike Roussell, Ph.D. I wanted to post it as today's blog since it gives some good information on how to lose weight (fat) the right way. You'll see that many of the points he makes goes along with previous blogs I've written.

There are many different ways to lose weight (by "weight" we are referring to fat loss) – some ways are very good and some ways are very bad. In this article, we will look at four wrong ways to go about losing fat and then six effective fat loss strategies that you can use to increase not only your fat loss but the rate in which you lose weight.

First, let’s look at the wrong ways to go about losing weight:

1. Focus on Creating an Energy Deficit by Reducing Calories - You need to create an energy deficit - but reducing calories leads to the slowing of your metabolism. It is important to focus on increasing energy expenditure AND reducing calories (slightly).
2. Removal of Dietary Fat - Despite all the advances in science, many people still believe that absolute reduction of dietary fat is the key to losing body fat. This is not the case. You need fat in the diet for a variety of functions, including losing weight!
3. Relying on Weight Loss "Gimmicks" - Eating Cabbage or Grapefruit at every meal to lose body fat isn’t smart. These "diets" rely on absolute caloric restriction to elicit temporary fat loss - not some special characteristic of the "gimmick food."
4. Believing some Chinese Tea will make You Thin - These web sites are ALL OVER THE PLACE. People don’t make thousands of web sites selling a product unless people are buying the product. There is no magic tea from China that will help you lose weight. Green Tea can help (but you need to drink A LOT). Ignore the celebrity "endorsements" and skip the magic tea.

Now that we got that out of the way, let’s look at six strategies that you can use to start losing weight right now. No fluff. This is what you need to do.

1. Limit Your Intake of Rice, Sugary Drinks, Potatoes, Bread, etc. Until after Your Workout. This takes advantage of a biochemical window in which your body is put in a state to better process these types of foods instead of having them lay the foundation for another layer of body fat.
2. Increase Your Intake of Green Leafy Vegetables (preferably at every meal). Green leafy vegetables have a "volume advantage," meaning that you get to eat lots of them without eating a lot of calories. This is a huge benefit when dieting as it will help curb your hunger.
3. Eat 5-6 Times Each and Every Day. Eating more often is a required habit if you want to lose a lot of weight. It will allow for better control over blood sugar levels, a constant flow of nutrients to your body throughout the day and it will help curb hunger cravings because you will constantly be eating.
4. Eat More Protein (every meal). Protein is your ace in the hole. It takes more energy to digest than other nutrients, supports the maintenance and protection of your lean body mass and is a good replacement for carbohydrates as it is not a large stimulator of insulin - which you need to control when dieting.
5. Participate in Metabolically Demanding Strength Training and Interval Training 3-5 Times a Week. Metabolic resistance training, categorized by short rest periods and sets of 8-12 reps, will help you melt off the fat. Don’t be afraid to lift heavy weights just because you are dieting. Interval training (short periods of intense exercise followed by short periods of rest) has been found to be very effective for fat loss over steady-state cardiovascular exercise.
6. Rinse and Repeat. Okay don’t "rinse," but repeat these steps everyday and watch your pants fall off your waist.

There you have it – Four ways to completely sabotage your fat loss and six strategies to burn maximum fat. Now listen to step 6 and put them into action!

About the Author/More Info
Warp Speed Fat Loss is a complete 28-day diet and training system crafted to help you lose 10, 15, or 20lbs of body fat in just 28 days. To start losing weight fast visit Warp Speed Fat Loss.

Mike Roussell is a nutrition doctoral student at Pennsylvania State University. Mike's writings can be found in magazines such as Men's Health, Men's Fitness and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Breakfast Ideas to Start Off the Day!

"She gets up before dawn to prepare breakfast for her household and plan the day’s work for her servant girls."

- Proverbs 31:15

As mentioned in yesterday's blog, eating a balanced meal in the morning can help keep you alert, improve your mood and not make you too hungry before lunch. Here are five breakfast ideas that will give you energy until lunchtime:

Oatmeal in an Instant!
Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn't already pre-sweetened (like Old-fashioned Quaker Oats). Sweeten it with raisins or fresh fruit. Adding a scoop of protein powder will make it a perfect breakfast meal!

Smoothie Madness!
Blend frozen fruit (berries are great), milk, cottage cheese and raw nuts (walnuts) for a quick, tasty breakfast smoothie with lots of nutrients.

Eggs - The World's Most Perfect Food!
Boil, scramble or make an omlette and serve on whole-wheat toast or mixed up with veggies and cheese. Eggs are packed with nutrition including protein, vitamins and healthy fat.

Go Nuts!
Spreading natural peanut, almond or walnut butter on whole-grain toast is a great way to get both protein and fiber.

Breakfast On-the-Go!
Don't have time to eat breakfast at home? Try whole-grain toast, nuts and fresh fruit taken in the car. Boiled eggs, apple slices, a banana or a smoothie are also easy and not too messy.

Dara Torres Ignores Doubters And Reveals "Secret" to Success!

"So encourage each other and build each other up, just as you are already doing." -1 Thessalonians 5:11

Dara Torres, Olympic swimmer and former Gator, continues to confront whispers and questions about performance-enhancing drugs as the reason for her record-breaking performances and sculpted physique.

"It stinks," she said recently at the U.S. training camp on the Stanford campus. "I'm trying to be as open as possible and let everyone know that I'm clean. Unfortunately, once you get past that point, then they start questioning other things."

At the end of the U.S. trials - where Dara won the 50- and 100-meter freestyles - she revealed the "one little secret that I have."

She said she takes an amino acid supplement that is currently available only in Europe. Her coach, Michael Lohberg, introduced Dara to the product that was developed by former swimmer Mark Warnecke, a bronze medalist for Germany at the 1996 Atlanta Games.

The amino acids, which Michael said are pure and have been approved by a drug lab that works with swimming's international governing body FINA, help Dara gain muscle and allow her body to recover quickly after workouts.

"That really helped her quite a bit in not getting big and bulky and recover quicker, and look the way she looks right now," Michael said.

Amino acids are the building blocks of protein (often called the building blocks of life). Of the 20 standard amino acids, 8 are called essential amino acids because the human body cannot synthesize them from other compounds at the level needed for normal growth, so they must be obtained from food.

Protein-containing foods include meat (beef, chicken, fish, bison, deer, duck, etc.), dairy products, nuts and protein and amino-acid supplements (protein powders and BCAA supplements).

I believe that Dara is free of performance-enhancing drugs and can attest to the fact that amino acids do help with recovery as well as muscle and strength gains. I eat a diet consisting of high-protein whole foods and also use protein supplements. One particular supplement I use, Surge, is specifically made for post-workout and contains a specific ratio of amino acids to help promote recovery as well as muscle and strength gains.

Amino acids and protein powders are not illegal supplements and they are not harmful to the body. If taken in the correct amounts, they can definitely improve your performance and body composition.

But amino acids, protein powders and other supplements will do nothing for you if you don't already strength train and eat correctly. As I mentioned in a previous blog, that is something Dara has taken very seriously, as she follows a regimented strength training and nutrition lifestyle to achieve the success she has accomplished, even now as a 41-year-old mother and Olympic contender.

God designed the human body in such an amazing way that if you follow his instructions from the Bible, you can find all the "secrets" to a healthy lifestyle. With proper physical training and nutrition, you can improve your body to its true potential, even if you don't contend for an Olympic medal.

If I Could Do It All Over Again...

"So change the way you live and act. Obey the Lord your God...."

- Jeremiah 26:13

Many times, we wonder what could have been different if we had chosen a different path or method of doing something. Since I can't do that, I figure these tips may help someone who is new to training and living a healthy lifestyle. These tips could save you years of struggling or becoming frustrated with lack of progress.

If I could go back and change the way I did things concerning training, eating and overall health and fitness, here are the things I would have done differently:

1) Train with more people that were bigger and stronger than me (I did this several times when I was in the first few years of training and made great progress. But I didn't do this enough!).

2) Eat more protein with every meal and eat a lot more fruits and veggies and eat only starchy carbs from good sources and at certain times of the day (breakfast and post-workout have worked best for me).

I made the mistake of eating way too many carbs (potatoes, rice, pasta) in my quest to bulk up several times in the early days. I ended up just getting fat.

3) Focus on getting stronger on all the basic lifts (squat, bench, deadlift, overhead press, rows, chins) while using less volume and more intensity.

4) Not forgetting to include some sort of short, intense cardio a couple times per week in the form of intervals, GPP, bodyweight circuits, complexes or circuits even when trying to bulk up or get stronger.

5) Change set/reps every 4-8 weeks so my body didn't get stale.

6) Only use food supplements like protein powders and post-workout drinks along with basic stuff like fish oil caps and ZMA.

I've wasted plenty of money on things that didn't make an ounce of a difference. But food supplements have always been useful for calorie and protein needs.

7) Not bulking up - the times I tried to bulk were the times where I felt like crap and looked like crap and gained too much fat. Bulking doesn't work for most people.

8) Keep a training log. I only started doing this consistently in 2005.

9) Not trying every "fad" program that came out or promised slabs of muscle and keeping my focus on the basic stuff.

10) Taking more scheduled breaks every 8-12 weeks for rest and recovery and to keep my motivation high.

11) I would have played sports when I was younger - I only played football when I was in the 5th grade. I should have played more sports throughout school or at least joined the wrestling team, track team or weightlifting team during high school.

Since I was always small and weak, I would have been much better off competing in a certain weight class. I only joined the weightlifting team during my senior year of high school. That's when I became interested in lifting. But I did a lot of stuff wrong for a few years after that.

12) I would have started seriously lifting before I was 18. Since I didn't play sports and didn't seriously begin lifting weights until I had graduated high school and began college, I feel that I missed out on making more gains.

When the health and fitness bug hit me when I was 14, I focused on eating better and just doing some bodyweight stuff and playing neighborhood sports with other kids from 14-18. I missed out on using those years to lift seriously and make some good strength/hypertrophy gains.

Nutrition Tips To Get Things Started!

"Why spend your money on food that does not give you strength? Why pay for food that does you no good? Listen to me, and you will eat what is good. You will enjoy the finest food." - Isaiah 55:2

Your first and most important step to increasing your metabolism so you can burn fat and get a leaner, healthier and more attractive body is to begin eating better. Follow these guidelines starting today. No excuses. Make the time to do it.

1. The most important key to success is to surround yourself with people who will support you and your goals. A strong support system is crucial to your overall success.

2. Always eat breakfast - Ideally, you should choose from the following:

• Eggs (scrambled with veggies, an omlette, poached or soft boiled)
• Real oatmeal (not the sugar-filled instant stuff)
• Cottage cheese (at least 1/2 cup) and fruit
• Leftovers from dinner as long as it contains protein and veggies (fruit and veggies are your friend. Eat as much of them as you want and with every meal. But you need protein with every meal as well - see number 5).

3. Eliminate ALL calorie-containing drinks such as fruit juice, sweet tea, soda, Gatorade, etc. You should try to only drink water, green tea and in limited amounts - Crystal Light. I suggest also staying away from all diet sodas as well, even if they are 0 calorie/carbs. There are other things in them that you don't want and they will prevent fat loss for a variety of reasons.

4. Eat 4-6 meals per day. Frequent small meals will help speed up your metabolism and keep your blood sugar level throughout the day. The best way to do this is:

• Breakfast
• Mid-morning Snack
• Lunch
• Afternoon Snack
• Dinner
• Evening snack

Men and athletes should aim for the higher end (5-6 meals per day) and women trying to lose fat should stick with four meals per day (breakfast, lunch, dinner and one snack).

The only change to this is during hard training days. On those days, you want to also have a post-workout drink immediately after. This is where a protein shake and some raisins/fruit or a specially-formulated drink (I recommend Surge by Biotest) comes in handy. If you're trying to lose fat, just eat or drink something with protein and skip the extra sugar and carbs from fruit or other sources.

Also, if you become hungry an hour or two after each meal, then you may need to eat more protein at each meal (it helps keep you satisfied longer) and also more healthy fats (avocado, raw nuts, olive oil, natural peanut butter, etc.).

5. Eat protein with every meal - Get protein from all lean meats - organic is best - (beef, chicken, pork, turkey, fish, buffalo, ostrich, etc.), eggs, raw nuts, cottage cheese, yogurt, etc. This is VERY important. Protein helps speed up your metabolism. It helps build muscle. Muscle BURNS fat. So yes, you want to build muscle to burn fat - You will not bulk up unless you eat enough food, train hard for many years and have the testosterone and genetics to be big (if only it were so easy!).

6. Elminate any and all sugary foods or processed foods. If it comes in a box don't eat it! The rare exception to this rule is real oatmeal, quinoa, unprocessed whole grain brown rice, Ezekiel bread and unprocessed whole wheat pasta (all of which should be eaten in small portions). However, you should only eat the "starchy" carbs at two times during the day - breakfast and after your workout (after the post-workout drink).

For the most part, you want to only shop the perimeter of the grocery store. Why? This is where the best stuff is and the healthiest stuff. Think about it. What is on the perimeter? Meat. Fruits/Veggies. Dairy/Eggs. Legumes. The stuff on the aisles is all the bad food (heavily processed, overly salted, filled with additives and other harmful ingredients like high-fructose corn syrup, trans fats, etc.). The only stuff you should buy in the middle aisles of the store would be frozen veggies (very good for you, and also very convenient and don't go bad as quickly as fresh stuff - So yes, all frozen non-saucy veggies and fruits are fine).

7. Go to Sam's Club or Costco and pick up some of their fish oil caps. You want a basic, high-quality fish oil that contains at least 1,000mg of fish oil per cap (gel caps). You should take AT LEAST two of these with every meal. This means you should have 6-8 or more per day. Yes! 6-8! Six should be the minimum - two per meal! Don't worry about what the label says. Three is not enough to get the health benefits.

Fish oil helps speed up your metabolism and has many other health benefits, so you want to include them in your daily diet. Don't worry about the "fat" or small amounts of calories. People who take fish oil reguarly tend to burn an additional 500 calories per day just from that one supplement! Go to Sam's and get them and take them - two per meal, 4-6 meals per day. Also, keep them in your refrigerator for optimal freshness and potency.

8. Stop drinking soda and junk food - Remove all soda and junk food from the house. If you are unwilling to remove the junk in your home, then you will fail. You will fail because if this stuff is in your home, it will be eaten.

Or, it will be there to tempt you. Or, you will have someone who is "toxic" (a term coined by Chris Shugart in his article - It's Sabotoge! - WARNING: This article contains adult language) and ends up trying to foil your attempts - conciously or unconciously - at getting healthier, losing weight and getting in shape.

It happens all the time. One person loses weight and looks great and the significant other is not secure with how they look or is jealous of you - or something like that - so they offer you bad foods, ask you to skip your workout, don't give positive support, etc. Stay away from toxic people. Many times, they are the people closest to you (friends, family, etc.).

9. Drink a lot of water - Our bodies are made up of water and it needs plenty of water to flush toxins from the body and to help keep our organs and other bodily functions working properly. John Berardi, a nutritionist, recommends drinking half your bodyweight in ounces each day at a minimum. If you weigh 150lbs, you should drink 75 ounces of water.

This doesn't include those who have an active job, train hard, live in a hot and humid climate, etc. That is just the minimum recommendation. You will need to consume more than that due to the above-mentioned conditions. Water is your friend. Slowly work on increasing how much you drink each day and you will see and feel the difference.

Never rely on thirst as a reminder to drink water. By the time you feel thirsty, you are already dehydrated. How do you know you've had enough water? When you pee clearly at least twice per day (not yellow or light yellow), then you are doing well.

10. Don't forget the fat - Your body needs fat for many reasons. Healthy fats are beneficial for normal organ functioning as well as to help you get leaner and healthier. Even saturated fat from lean meats and eggs is beneficial. Be sure to get plenty of healthy fats in your diet from avocados, fish oil caps, raw nuts and seeds, natural peanut butter, olive oil, eggs and lean meats. Your body will thank you.

Now get started!