In 2010 I went on a trip with colleagues from the job I had at that moment. I graduate the year before so it was my first professional experience. It was a lovely one, but along the way I let it control my energy levels. I became too lazy and stopped training. The results were too bad! And it was only during the trip that I realized it. Only after a colleague sent me some pictures of me at the pool that I said Sh**t who is this guy? But Hey what did I expect after a year of not going to gym and eating only junk food?

3 or 4 months after that I quit my job to pursue my studies as a software engineer. At the same time
I decided to start doing bodybuilding. I wanted muscles, abs, biceps...and to lose fat, all at the same
time. Well, after 2 months I knew I needed more knowledge in this field, yet I had no idea how to get it.
But you know when you want something so bad, the universe will conspire to get you that! The first
year back to studies I met someone who not only became a best friend, but also became a coach
and initiated me to almost everything I know now about fitness. I followed his program for the next 6
months, and the results were pretty amazing! I lost 20 pounds of fat! The one part that was lacking at
moment was nutrition. Well! I was a student and I was broke, so I couldn’t afford rice and chicken all
the days. It was all good and the training was great, the results were slow but they were enjoyable.

UNTIL a bad thing happened! Something very BAD really! Ok it is just a joke, not that bad. I just
decided to have a “Break” from the gym and guess what happened? I became what we call skinny-fat.
You know! Skinny is bad, fat is also bad, but skinny-fat is very very very bad! So I went back to
the gym, started training again, eating healthy and adopting a better lifestyle. I lost weight, I gained
muscles and started enjoying looking at myself in the mirror.

UNTIL a bad thing happened! I think you know what is coming next...I didn’t this every year for 6
years, from 2011 to 2017. Every year, I’m fat, I hate my body so I start training and eating healthy
until I get decent results, then I stop and I go back to point zero! I did it over and over and
everytime I had a “real and solid” reason.

Next article we will talk about what happened after 2017! Stay tuned!

1. ENGAGE YOUR GLUTES WHILE WALKING

2. INCLINE YOUR TREADMILL

3. WALK BACKWARD

We’re mammals. We’re designed to wear our extra food as fat: as stored insulation and an energy reserve against the lean times that were always just around the corner in human history until a generation or two ago.

Turning down the thermostat may not only help you save on your heating bill, it also could be the secret to losing weight. Research published last year in the journal Cell Metabolism compared the calorie burn in subjects as they exercised in a 65 degree lab and then lay down on a bed chilled to 53 degrees until they started shivering.
In both tests, the subjects produced a hormone called irisin that converted sluggish white fat cells designed to store body fat into metabolically active brown fat cells designed to rev up calorie burn. Shivering muscles released another hormone, FGF21, that further boosted calorie burn. Around 50 grams of brown fat burned an additional 300 calories daily, the study found. That’s about the same as a 30-minute jog, according the Compendium of Physical Activity.

How to Use Cold Weather to Lose Weight

1. If you live in a cold climate, go outside to exercise

2. Include water exercise

3. Don’t be afraid to shiver

1. Limit your caffeine intake

I love coffee, a lot, but the truth is that too much caffeine can wreak havoc on the endocrine system, especially if there are other hormone stressors involved too like pregnancy, presence of toxins, beneficial fat imbalance or stress. Cut down the coffee if you can, or replace with beneficial herbal teas. If you can’t or won’t cut the coffee, use it as a way to sneak in your beneficial fats by adding 1 tablespoon coconut oil to each cup and blending in the blender to emulsify. It is like a latte but with healthy fats! Here is the recipe I use and the only way I drink coffee.

2. Consider the use of herbal remedies

In my practice, the Ayurvedic herb shatavari has been useful for both menopausal hot flashes and PMS associated with irritability and mood swings. Other herbal remedies have also proven helpful for both physical and psychological symptoms. As each individual is different, always speak with a trained practitioner before using herbal remedies.

3. Eat coconut oil and avocado

Eating a variety of foods high in short, medium and long chain fatty acid is key to keeping your hormones in check. Not only are these essential fats fundamental building blocks for hormone production, but they speed up your metabolism and promote weight loss. My four favorite foods packed with healthy fats include: coconut oil, avocados, grass-fed butter and wild-caught salmon.

4. Get more sleep

Unless you get seven–eight hours of sleep every night, you’re doing your body no favors. Lack of sleep and sleeping at the wrong time actually may be the worst habits people have that disturb hormone balance. Why? Because hormones work on a schedule! Case in point: Cortisol, the stress hormone, is regulated at midnight. Therefore, people who go to bed late never truly get a break from the sympathetic flight/fight stress response, which has led to widespread stress-related health disorders in our country. To maximize hormone function, get to bed by 10 p.m. Endocrinologists (hormone experts) claim that one hour of sleep between 10 p.m. and 2 a.m. is equal to two hours of sleep before or after these time slots!

5. Lift heavy weight

While extended cardio can be bad, short bursts of heavy lifting (kettlebells, deadlifts, squats, lunges) can be beneficial since they trigger a cascade of beneficial hormone reactions. Aim for a few sets (5-7) at a weight that really challenges you, but make sure to get help with form and training if you haven’t done these before as bad form can be harmful!

EXERCISE 1 SIT-UPS

1. Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture (I am assuming that you are doing this routine at home).
2. Place your hands by your chest.
3. Flexing your abdominals, raise your torso until you are in nearly a sitting position.
4. Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 2 LYING LEG RAISE+CRUNCH

1. Lie flat on your back on the floor with your legs straight in front of you.
2. Place your hands at your sides by the floor for support.
3. Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
4. At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
5. Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 3 KNEE-INS

1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
2. Keeping your knees together, pull your knees in towards your chest until you can go no farther.
3. Keeping the tension on your lower ab muscles, return to the start position and repeat the movement until you have completed your set.

EXERCISE 4 TOE TOUCHERS

1. Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
2. Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them.
3. Return to the start position and repeat the movement until you have completed your set. (Note: This is a modified version of a V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support).

EXERCISE 5 REVERSE CRUNCH

1. Lie flat on your back on the floor with your legs straight in front of you.
2. Place your hands at your sides by the floor for support.
3. Slowly bend your legs at the knees bringing them towards your chest.
4. Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
5. Return your legs to the starting position and bring your torso back to the floor.

FREQUENCY

MODIFICATIONS

NOTES

1. Facial cleanser

2. Scar fader

3. Skin exfoliate

4. Remove unwanted hair

5. Sunburn treatement

6. Hair shine boosting

7. Skin lotion

Hard Truth No. 1: Your Body Works Against You

Hard Truth No. 2: There Are No Quick Fixes

Hard Truth No. 3: Exercise Can't Conquer All

Hard Truth No. 4: Diet Supplements Don't Work

Hard Truth No. 5: Fad Diets Don't Work

Hard Truth No. 6: One Diet Doesn't Fit All

Hard Truth No. 7: He Can Eat More Than She Can

1. Keep it real

2. Pair up

3. Eat a smart breakfast

4. Workout no matter what!

5. Find pleasure in the process

6. Set goals

7. Don't wait for occasions

How Coffee Can Help a Diet

How Coffee Can Harm a Diet

CAN CAFFEINE HELP YOU LOSE WEIGHT?

1.BY BOOSTING YOUR METABOLISM

2.BY GIVING YOU AN ENERGY BOOST

HOW MUCH CAFFEINE DO YOU NEED?

• Pills
• Energy drinks
• Coffee
• Tea
• Various foods
• Shampoos and soaps (No kidding!)

TIPIf you're someone who drinks a lot of caffeine and thus you have a high tolerance for it, you may want to consider first breaking your addiction and letting your body get used to no caffeine for a while. That way, when you eventually do ingest a small amount of caffeine you'll actually benefit from the effects.

BUT HERE'S THE PROBLEM