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Andre’s Dirty Little FAT-LOSS Secrets Volume #1

Lets face it, Fat-Loss ain’t all about health.

At least, not entirely. Most people want to lose fat so that they look and feel better, and there’s nothing wrong with that.

I could tell you, hey just eat healthy, but where does one really go with that? Sure, Taco Del Mar has several healthy options, but that fried taco salad is just too appealing.

It’s okay to be naughty, if for just a little while...

Results matter.

Here’s the ish that works.

Dirty Little Secret #1: dose up on Branched Chain Amino Acids (BCAA’s)

Protein… Who needs protein when you have BCAA’s?

The three Branched Chain Amino Acids comprise 33% of skeletal muscle and if you take BCAA in supplement form, you can prevent muscle wasting entirely.

So even though you’re eating really low calories, you can maintain your muscle tone simply by popping BCAA’s throughout the day.

Take 4 capsules of BCAA before every meal/snack and you will get leaner.

Dirty Little Secret #2: Caffeine

In nature, caffeine’s bitter taste deters predators from eating certain plants containing high amounts of caffeine.

In human society, caffeine makes things possible that we would have never imagined. As a kid, I wondered why people consumed so much coffee, but now that I’m a professional…my performance just increases all around.

It’s a fact: caffeine boosts metabolism. It also decreases appetite, and forces your body to use more energy. With all that extra energy, it makes you want to move around, and then burn even more calories.

Respect the caffeine. Abuse will screw you, but proper use…thats our dirty little secret.

Take caffeine in the early/middle part of the day, with food. Also, caffeine can help you before anything physical.

Dirty Little Secret #3: Eat (more than) Nothing

Caloric deficit is when your body burns more calories than the food you ate.

Then it makes sense, eat less food and lose more weight.

Eating very low calories on certain days can promote weight loss like no other. Here’s some tips to doing it in style…

  • Consume high calories on workout days, and low calories on sedentary/rest days.
  • Make sure you eat a healthful breakfast, then you can eat next to nill for the rest of the day and burn fat like crazy.
  • You will lose water weight very quickly, don’t fool yourself — it isn’t pure fat that you’re losing.
  • Make sure you eat something green and something with high fiber, this will ensure regularity and keep you from destroying intestinal health.
  • Salt makes everything taste better, so eat your damn veggies.

Drink lots of water, green tea, and Miso soup. You do have abdominals and you’ll prove it.

Dirty Little Secret #4: Upgrade Testosterone & Human Growth Hormone Levels

Testosterone and HGH are important in all human males and females.

The right testosterone supports powerful protein synthesis and promotes toned body composition. Testosterone helps you get lean even if you eat lots of food.

Human Growth Hormone regenerates almost all human tissue, including muscle, bone, organs, and brainsss. Optimal HGH promotes quality of life. Most valuable trait ever, Quality of life.

How to…

  • Take ZMA supplement. Zinc/Magnesium are typically deficient in most people. ZMA at night time can increase testosterone levels naturally and make you feel better overall.
  • Megadose on Niacin B-3 for HGH. Take 500 mg of Niacin within two hours of going to bed and you can increase HGH levels. Just make sure that you avoid any food with fat (even healthy fat) because it will completely deter the positive HGH effects of niacin.
  • Don’t jerk it for a week.
  • Did he really just say that?
  • Reduce your overall workout time to less than 60 minutes. Ideally, 10 minute warm up, 40 minute workout, 10 minute stretch and cooldown.
  • Consume BCAA’s before, during, and after your workout for optimal testosterone levels.
  • Eat fermented soy — the isoflavones help with estrogen metabolism and help maintain optimal testosterone.
  • Appreciate a beautiful woman.

Dirty Little Secret #5: (call in sick) or just Sleep NINE Hours Per Night.

Sleep is mysterious.

Sometimes you dream about future scenarios, or the fantasy ideal lover. Either way, sleep is ridiculously amazing for sustaining the body.

Sleep is required for cognitive function, immune system, central nervous system, muscle repair, metabolic processes, and so much else.

If you can get 8-9 hours of sleep every night, you’ll have less body fat than Mr. 6-hour man.

Enjoy one moment of narcissism per day.

You’re allowed to, because you are DAMN sexy.

Then, humility can rise once again. Because fat-loss doesn’t come easy, and some people stay in their old habits forever.

That mirror image is really starting to look gooood though.

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‘Will this Make me Big’ answering that one Female/Chick Weightlifting question

Frequently asked question by women who are new to dumbbells.

Iron dumbbells. Weight lifting is a powerful tool to sustain quality of life.

Oh Yes It Is

Research shows a plethora of benefits to weightlifting:

  • Elevate metabolism
  • Decrease body fat
  • Boost bone density
  • Great performance at the Thanksgiving family football game!

So lets get to it.

Wide-eyed and standing tall, Mary dropped the h-bomb.

“I don’t want to get huge!”

Look, Hunny. Most GUYS wish they had more muscle, but they don’t! It’s not because gaining muscle is at all easy.

A large Mens Magazine polled its male readers. When asked, “Do you want to have more muscle?”

…a whopping 78% said HECK yes to more muscle.

Interesting tidbit: Almost every guy has consumed a Muscle Milk ready-to-drink or known a guy who has consumed a Muscle Milk ready-to-drink.

Next time you walk down the street, would you notice if 78% of the men had large muscles?

Most guys can’t even get the muscle they want!

So understand this…

Testosterone is the hormone that creates masculine effects. Despite having golf ball sized testosterone producing objects, most guys simply don’t have they muscle they truly desire.

Women have a fraction of the testosterone that men have. That’s about 10 times more difficult to gain compared to the average male.

Weights are a top method to get and stay toned!

Extremely Unrealistic: Being a female bodybuilder

Very Realistic, with dedication: Promote healthy movement and get a female Personal Trainer’s body

So women, keep checking out men.

As long as 78% of men aren’t walking around with six pack abs, then you won’t get huge in the gym.

You might just get the body of your dreams…

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How Skinny is Skinny Enough?

The balance between self-perception and reality.

I looked at the mirror today as I flexed, and I saw six individual-looking abdominal muscles. Of course, the Rectus Abdominus is a single muscle, but the six-pack appearance is widely desired.

My midsection is lean and muscular, but is it lean and muscular enough?

Acceptance of yourself now, while still seeking improvement.

My body is in the best shape that it has ever been, yet I still have goals of perfection.

I will never be self-deprecating in front of others when it comes to my body, because I have reached substantial physical achievement. Aside from my lean appearance, I have the actual functional strength to back it up. That’s f*cking awesome!

But I still want more…and that’s totally okay!

I just need to keep in mind that I accept myself as I am, no matter what. In fact, I’m proud of myself, no matter what.

And thats why it’s easy for me to stay lean and muscular in the first place.

You’ll never get confidence from your body alone. Self-esteem is such an internal concept that no matter how many times the opposite sex checks you out, you will only feel good about yourself if you care about yourself.

And if you care about yourself, then it’s easy to get in shape and stay healthy.

So spend some time appreciating your strengths today. Focus on your abilities, because I know you are unique and special in that way. Then add some extra abdominal exercises and eat an extra healthy meal. Slowly, you’ll build up to the ideal balance between reality and body image.

Once you get there, well…that’s the sweet spot.

And everyone else wishes they were there too.

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Cheating for Fat-Loss! Deliciously naughty eats for sanity and RESULTS!

I once tried eating ONLY healthy, low-carb, low-cal ALL the time…

But within two weeks, I was out with friends binging on beer and fried foods.

We love the cheat meal.

Unfortunately, unplanned cheating completely screwed up my fat-loss goals and it took weeks to get back in the groove.

In Support of the planned Cheat Meal.

What is the cheat meal?

A cheat meal is a planned, deliberate meal that satisfies your cravings so that you can continue with fat-loss goals.

But once the cheat meal is over, you go back to the normal fat-loss eating.

Benefits of the Cheat Meal:

  1. Allows you to live a realistic lifestyle
  2. Maintain social connections despite high-calorie event
  3. Revives your body away from starvation mode
  4. The joy of a carbo-loaded feast!

Take your body OUT of starvation mode

If you are on a low-calorie diet, eventually your fat-loss may plateau. One possible reason is because your body has gone into starvation mode.

At this point, it does everything it can to hold on to the weight — even if it means losing muscle tone and slowing metabolism.

You need to remind your body that you aren’t in the African Savannah about to starve to death.

Thats what the cheat meal is for.

Pump some extra gas in the tank — don’t top it off, just fill it to the rim.

Used strategically, the Cheat Meal can help you burn fat and live a happy life.

Gameday Nachos!!

Cheat meals are best…

  • Once or twice a week
  • Don’t stuff yourself, just enjoy the pleasure of the food
  • Plan it — especially if you know you’ll be spending a night on the town this weekend
  • Hit the gym beforehand — the extra calories will help your body recover and restrict unwanted weight gain

Cheat meals work wonders.

My favorite cheat meal includes plenty of greasy, cheesy, fried, and funky foods. (with a beer)

So…

Whats your favorite cheat meal?

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Sleep the Fat away by Losing weight for a Good Night’s rest

Sleep is pure revitalization.

To regenerate, restore strength, and to give new life.

Protein shake at 8 and bed at ten.

Why do so many people have trouble sleeping?

  • Stress
  • Poor diet
  • Lack of physical activity
  • Hormone balance

You need good sleep for good weight loss

Heck, you need good sleep for good everything in life.

Sleep tips:

  1. Moderate exercise on most days of the week (cardio, weights, sports, walking).
  2. Eat natural whole foods.
  3. Go to bed at the same time each day.
  4. Never eat within 1 hour of going to bed.
  5. Avoid alcohol, caffeine, and sugar drinks.

Respect the nightly Human Growth Hormone (HGH)

Naturally occurring human growth hormone promotes the renewal of organic tissue in the body. You need good sleep to get attain peak levels of HGH.

Optimal levels of HGH support everything from brain to bone density.

Lean muscle tone, especially!

Monument of morning Testosterone

Testosterone levels are important for us all. If you’re a man or if you’ve ever dated a guy, you may be aware of this significant rise of testosterone even as you get out of bed.

Morning, would you tell me what you had for breakfast?

Levels of testosterone spike in the morning, boosting the ability of the body to uptake and store muscle glycogen.

In simple terms, carbs and breakfast go really well together. Eat Big Carbs in the morning!

Feel good, look great. Sleep right.

Except tomorrow, you’ll be a little leaner and one step closer to success.

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