Please take a moment to read Ryan's amazing story… He shares how he lost 45 lbs of fat and got in fitness model shape.
Find out why he's the Transformation of the Month!
Ryan here:
Growing up I would say I've always been pretty skinny person and I started to get "serious" about weight lifting and working out probably
my sophomore year of high school, which was about 10 years ago.
The 10 years has been a learning experience and over that time no matter what results I saw, it was usually short-lived and definitely
short enjoyed.
If I gained mass, it was minimal and probably lasted a month or two max. If lost weight, it was probably only 5-10 pounds, but it usually came back within a few months.
Sustainability has always been an issue and as I grew up and went through college, my weight would slowly be trending up. Going out in
college and eating junk food during late night study hours certainly wasn't helping.
When I started working, traveling and enjoying the local food everywhere I went just made things worse.
Deep down I felt my health and vitality was diminishing and I used my busy lifestyle as an excuse not to see the doctor with fear of seeing my blood test results (which I knew was creeping up over a year ago).
You have a perception of who you are. To me I was a young and fairly skinny person who was keeping busy just like everyone else around him,
but when I took a break and looked in the mirror – that person I envisioned was long gone.
I checked my weight and body fat, and saw it at 185 lbs. and 23%BF. I was shocked.
I felt lost…and I felt trapped in this body. I had no clue how to get out of this mess and
knew my lifestyle and responsibilities would only get greater, and I quickly saw everything get worse.
I sat down to take it all in and in a matter of minutes was determined not to be a victim of my own poor choices. I knew I couldn't do it
myself – I've tried for over ten years by myself following all the traditional advice.
I've worked out with all my motivated friends and made rock-solid plans to get in the best shape of our lives. None of it lasted and none of it worked…for ten years I've been lying to myself.
It was time for something different and something drastic.
When I think of people who make great changes in their appearance, the first people think about actors and celebrities.
They put on muscle, get lean, and for all their hard work we look up to them and admire their efforts.
But we rarely realize they have professional trainers who train them and monitor their nutrition.
They do all the work themselves but have a knowledgeable and well trained professional guiding them through the whole process.
Being open-minded and determined to make a change, I instantly searched online for local trainers in the queens/long island area. My
lifestyle was too busy and if history has proven anything, its that I don't know what I am doing. I found a few search results which looked
promising and left them all voice messages.
One of the guys called me back and he sounded way too intimidating, didn't seem to care for my personal goals, and was not willing to compromise with my busy
schedule, one of them never even called me back, and there was AJ.
I saw AJ's website and everything seemed perfect…change your life,TRANSFORM yourself. Exactly what I wanted and exactly what I was
hoping for, with proven successes. As much as I wanted to be, I wasn't sold yet.
When AJ called me, he was professional, polite, and invited me in for a free consultation with a no strings attached policy.
After the first meeting I was hooked. Everyone I saw at the gym was in great shape and was a transformation story… I couldn't believe it.
10 years, I’ve tried to do this and never got anywhere… coming to AJ everyone was not only changing their life but transforming it.
There had to be something to this!
AJ created a personalized (and easy) nutrition plan for me to follow and scheduled me into his calendar, despite my hectic schedule.
After almost a month, I lost 10 pounds and had a significant drop in my Body fat. I could see the person I knew existed coming back to life and I felt better than I ever did before.
Every pound I lost just motivated me to workout harder and further justified what I wasdoing. It was working and couldn't believe it!
I followed the nutrition to the best of my ability and met AJ for his 1000-calorie workout sessions throughout the week.
Was I allowed tocheat?
Yes… Did I cheat? DEFINITELY.
It was a rough start but AJ got me through the weeks and eventually through the months. Learning to eat right was definitely difficult, but with AJ's nutrition plan,
workout sessions, and constant support , my life was turned around.
I was 185 lbs and 23%BF and I was living the lifestyle I was content with at the time…. Now I am at 140 lbs and close to 8% BF. I feel and look better than I ever did!
It would not have been possible without the support of my family and close friends…and of course AJ!!!
-Ryan K.
Hey if Ryan can do it so can YOU!
I am 100% confident that I can Transform You to Your BEST!
Go here to see ALL of my client's Transformations…
I wrote an article about it that got published in "Real" magazine. For many of you that think walking cardio is a waste I actually went down to 6% bodyfat with walking cardio alone!
I was limited with a torn meniscus on my right knee, along with 2 herniated discs that gave me excruciating back pain.
My physician told me that could only do light walking for my exercise, so I was hell bent on getting ripped with just walking alone.
This is the conditioning that I achieved with walking alone.
This picture goes out to the non believers who think walking alone will do nothing. I'm not a big fan of running or other types of high intensity cardio, in fact I hate it with a desire.
On the other hand I could walk for miles and miles. A simple brisk walk outside or 3 miles an hour on a treadmill is all I do.
If you that think I got ripped because of my genetics, I have to remind you that my default look is
"fat boy"
Here's the evidence
"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times" – Bruce Lee
Sometimes it's the fundamental things that bring the most results, meanwhile we are always searching for the esoteric, top secret fitness methods.
In fact, I have most of my clients simply walk outside or on a treadmill for their cardio and on average they lose 10 to 12 lbs a month!
It's all about the specfic training and nutrition protocol that makes my Life Fuel Fitness program super duper effective at getting you lean and toned as fast as possible!
Over the years I have helped hundreds of people transform themselves with the knowledge and experience that I learned through my own personal journey. I know first hand how difficult it is to burn fat!
I am blessed to make a living off of my passion and it feels great to help others improve their lives. I decided to put all of my life long work into to creating a system that transforms as many people as possible.
My main purpose in life is to help you look and feel your best without being a slave to the gym or starving yourself.
I want to help you feel full all day while losing weight. My goal is to show you the minimal effective dose of exercise thats gives you the maximum result.
I will post up a Sneaky Tactic on my blog every week and all you have to do is implement it into your Life and Jump Start your results for the New Year!
Guidelines
1. Please sign in below by posting a comment, you can also use your Facebook account. My email box is usually flooded so easier for me to answer and help you here.
2. Follow this for the next 5 weeks. Then each week you add a new Sneaky Tactic to your lifestyle and experience ridiculous results…Remember its only 5 weeks so do your best and take ACTION!
3. This Challenge is open to everyone, get your family members and friends to participate and please share your feedback/results with the comment section.
4. Make sure you check with a medical professional prior to starting any new exercise program or this Fitness Challenge.
You can watch the Video or Follow the Directions I wrote below…
Cold Exposure
This is the reason why Michael Phelps can eat 12,000 calories a day and not gain any body fat. Losing weight through exposure to cold weather has been researched and scientifically proven by the military, NASA and recent experiments in the medical field.
I am not going to get into the exact science behind how it works in this post, however if you are interested I will gladly provide all of the documentation and studies done on the effects of Cold Weather and Weight Loss.
I want to show you how you can utilize this Sneaky method to accelerate your progress and reach your fitness goals as FAST as Possible!
Cold Exposure Strategies from the most difficult to the easiest
(Add them into your lifestyle as often as you can)
1. Lie in a tub filled with water and ice- 20 mins a day
2. Take a cold shower – 15 mins Twice a day
3. Sit with Ice pack or frozen veggies around your neck for 2-3 hours a day
4. Drink ice cold water all day long- Focus on having 8 glasses a day
Your Sneaky Fitness Challenge for the week
Walk 30 mins 3 times a week in cold weather – Preferably with an empty stomach first thing in the morning.
Walk as if you are late for a meeting.
Jogging is optional.
Wear a jacket but just enough to get a light shiver. Shivering is a sign that your metabolism is being boosted and you’re burning fat.
Make sure to wear gloves and a scarf to avoid frostbite.
As long as the temperature is above 0 degrees Fahrenheit you’ll be fine. Remember its only 30 mins.
Listen to an ipod and enjoy!
P.S- The Super lazy method is to simply turn the heat off at your house (Just Kidding)
I met AJ, my trainer (www.lifefuelfit.com), at my sister’s birthday party. AJ is a professional trainer and nutritionist that had also trained my sister. I had noticed how much weight my sister had lost and how toned up she had become, so I promised myself then and there that I would get myself to 225 lbs and as a prize would start working with AJ to drop more weight and get into better shape.
I had always wanted to hire and work with a personal trainer, but the financial burden was too much to take on in the past. As the years went by, my financial status improved and I realized the benefit of investing money into my own body and health would be far more beneficial than spending on frivolous and materialistic things.
On that note, I contacted AJ for consultation and a trial workout, but after the first session I was in love with AJ’s methods and knowledge and I realized he was worth the investment, as I was walking out of the gym a stronger and more motivated person. AJ not only trained me within the gym, he also gave me the information towards developing a healthy lifestyle.
The Rooz Story and Link- http://www.bodybuilding.com/fun/rooz-kheirabi-lost-116-lbs-went-on-to-compete.htm
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One of the best ways to improve your body composition is by increasing lean muscle tone.
Each pound of muscle burns up 50 calories per day, so by adding muscle tone- you are essentially burning fat while doing nothing!
When it comes to increasing muscle tone resistance exercise is the absolute best!
It’s well-known that people who challenge their bodies with resistance exercises have more muscle than those that do cardio alone.
And, depending on the diet and other daily activities, these people often have less body fat.
Challenging resistance exercise improves your body composition by stimulating muscle protein synthesis pathways and enhancing fat oxidation (fat burning) for several hours after your exercise session is over.
Scientific studies have shown us that certain foods can enhance the amount of fat burned for energy several hours after the weight lifting session is over, and increase the amount of muscle synthesized.
Specifically, a high protein meal has been shown in many different scientific studies to increase muscle tone when consumed after any resistance exercise.
The best time to eat a high protein meal for this effect is 30 minutes after you workout.
Recently, researchers from Michigan State University showed that when a high protein meal was taken after an exercise session, resting energy expenditure (REE) was significantly elevated for 24 hours compared to a carbohydrate-only diet.
REE is an important measure of the amount of calories you burn in one day and accounts for about 60-75% of your total daily energy expenditure.
Thus, if you have a higher REE, you will burn more calories in the day and store less of them as body fat. Enjoy a high protein meal within 30 minutes after exercise for the best effect and watch those fat cells run away in fear.
Healthy High Protein Foods and Servings
6 oz (size of deck of cards) lean chicken breast- lean fish, or turkey breast slices, 1 can of water packed tuna fish, 8 egg whites, turkey burger patty , 90% lean ground beef , 3/4 cup fat free cottage cheese, 1 scoop of whey protein powder
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“My workouts with AJ have exceeded my expectations. As a military veteran, I thought I new everything there was to know about fitness and nutrition. Though, after just one session with AJ, I realized that there was still much to learn. Whatever your fitness goals are, AJ will definitely deliver results.”
-Adam
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September 2nd, 2010
Awesome weight loss documentary! BBC How to be SLIM
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