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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.

Weightloss Now
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Glute-Ham Raise: Unmatched Lower Body Exercise… injury-prevention, power, and aesthetics.

The Glute-Ham Raise is a superior exercise for the posterior!

If you are in search of awe-inspiring hamstrings, then this article speaks to you.

The average person neglects the importance of strong hamstrings and tendons...don't be average.

Have you ever…

  • wanted to prevent an ACL knee injury?
  • plateau’d in your fitness program?
  • gotten bored of the obsolete hamstring-curl machine?
  • had tight hamstrings?

Don't be this guy.

Are you…

  • An athlete?
  • A professional who relies upon a strong physique?
  • A normal person who desires AMAZING hamstrings and glutes?

If you answered yes to any one of the questions above, then perhaps you are up to the challenge of one of the BEST lower body exercises known to man.

Benefits of the Glute-Ham Raise

  1. Simultaneously lengthen and strengthen hamstrings.
  2. Strengthen hamstrings at both the knee joint and the hip joint.
  3. The strength will carry over to other primary exercises (like squats or deadlifts)
  4. INJURY PREVENTION: Glute-Ham Raise can prevent ACL tears, especially in female soccer players.
  5. INJURY PREVENTION: Glute-Ham Raise strengthens the lower back and fixes imbalances in the lower body.
  6. You will have the best looking hamstrings out of all your friends, isn’t it almost beach time?

I appreciate the hamstring.

How to Perform the Glute-Ham Raise

If you go to a commercial gym, you will probably have to improvise. While athletic training facilities often have a specialty Glute-Ham Machine, most commercial gyms lack the proper equipment.

The good news is that you can utilize a Lat-Pulldown Machine to perform the Glute-Ham Raise exercise.

Cues:

  • Lock your ankles in tight as possible to the pads of the Lat-Pulldown Machine
  • Keep your body tight by contracting your abdominals
  • Lower your body as straight as possible and focus on keeping tension in your hamstrings
  • At the bottom of the movement, use a platform to push yourself back up
  • At the top of the exercise, squeeze your glutes tight and then repeat

THIS IS AN ADVANCED EXERCISE, prior training experience is suggested.

If you can’t do a single full repetition, then just do the downward (or negative) part of the exercise. Warning, you may gain significant strength and muscle tone in the area in the back of your knee. It looks and feels great.

Demonstration Video: Glute-Ham Raise on a Lat-Pulldown Machine

and… slightly more advanced here.

Are you ready to take it to the next level?

The Glute-Ham Raise is an almost unbeatable exercise for the hamstrings and posterior chain. Some of the strongest Olympic athletes in the world have performed several dozen repetitions…and it paid off!

For football, soccer, and rugby, this is an exercise you should be doing for both raw power and knee injury-prevention.

And for the rest of us Fitness Enthusiasts, you will gain strength, injury-prevention, and a beautiful pair of legs. Just sayin’…

Physical Fitness by Dre
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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…

Weightloss Now
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Social Stigma of Obesity – When Destroying Your Self-Esteem is NOT the Answer

Social stigma can be crippling for some people

Upon first seeing a person, we automatically process cues from their appearance. Social stigma exists in all societies, often as a means of control.

If we attribute stigma to a person, then we are de-valuing their humanity. We lower their status in relation to ours.

But the issue is that as individuals, we are all damaged in some way. Why is your stigma any less important than another?

Example of “good” social stigma…

  • Stealing and criminal behavior/actions are looked down upon
  • Young teens dressing up like ‘sexy’ adults is generally looked down upon

Examples of “bad” social stigma…

  • People with incurable sexually transmitted infections as seen as less-than-people, or tainted. In reality, nearly anyone is at risk of viral infections like herpes.
  • Obese people are immediately judged to be of poor control, sloths, and treated with less respect.

Social stigma of obesity is automatic, but we can rise above it

It is usually not until I have become humbled in some way that I realize my flaws and then grow beyond it. While my own physique is admired and even profitable, an obese physique is looked down upon.

I say to hell with social stigma of obesity.

We aren’t going to fix obesity by destroying self-esteem. We need to connect with people — to learn and understand individuals in society. Empathy, not just sympathy, can help us relate to others.

A Social Support System is required for sustained weight-loss and wellness

If your friends eat junk, chances are that you eat junk too.

Social support systems can be intimate, like with close friends and family, or it can be from strangers who give obese people the benefit of the doubt.

If you truly believe that we’re all in this together — and that obesity is a huge $$$ drain on society — then we have to take conscious steps to abolish the stigma of obesity.

Once and for all, make a stand against it.

My name is André and I do not tolerate fat jokes.

Power of the Mind
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Fruits and Veggies alone don’t prevent cancer

A recent study of massive proportions showed mixed results about vegetables.

People who consumed more vegetables still had similar cancer rates over the years that the study followed.

Potential Flaws in the study

  1. Specific vegetables not mentioned
  2. Quality of produce unknown
  3. All self-reported

Other studies have shown that vegetables…

  • Prevent cardiovascular disease
  • Prevent certain cancers
  • Improve health in a variety of ways

So let’s not get down on vegetables just because of that one study.

If anything, the more vegetables you eat, the leaner you’ll get.

Vegetables and I are still in a very mutually beneficial relationship.


Nutrition, Immunity, and Digestion