Hey
I put together this Flat Belly Workout program for You…SImply watch the videos and perform this routine everyday.
Do each exercise three times,10- 20 reps each… In total this entire routine should take you less than 30 mins to complete…
Make sure you dont screw around with your nutrition, if you want maximal results…
Enjoy the soreness ; )
Double V Crunch
Elbow Bridge Plank
Air Crunch
Alternating Bike Crunch
Having Cravings are the WORST, especially late at night!
It's the # 1 Reason why people cheat on their "Diets"
I made this short video to show you a Super Easy trick that I use to curb my late night cravings and it keeps me lean…
Here are the rest of my Sneaky Fitness Tactics to KILL Cravings…
Craving Killer # 2 - Drink a large glass of water mixed with Benefiber:
( Search "benefiber" on the top right of this blog to see why I use it! )
The minute you being to start feeling hungry, down a glass of water mxed with benefiber.
Filling your stomach with a large glass of water + benefiber will immediately calm your hunger urges and bring your appetite back in to control.
The more of this cocktail that you drink, the fuller you'll feel, and the easier controlling your appetite will be.
Craving Killer # 3 - Chew sugar free gum:
Do you Feel hungry between meals?
Reach for a piece of sugar-free gum. The simple act of chewing and keeping your mouth occupied will have an immediate effect on your level of hungry and quickly have you forgetting about being hungry.
Mint flavored gum works the best for me!
Craving Killer # 4 – Brush your Teeth:
Another interesting way to overcome a craving is to create an undesirable "craving" situation in your mouth, which can be easily done by brushing your teeth when your cravings get out of hand.
Not only does the taste of toothpaste occupy your taste buds instead of the craving, but it's also unlikely that with a minty fresh mouth you'll still be reaching for any type of high calorie foods…
Give these trick's a shot and let me know how it goes for you!
Hey there
I’m eager to discuss my favorite hormone testosterone and how to elevate yours to ideal levels…
Contrary to popular belief, both men and women produce testosterone.
Your goal in life is to sustain normal levels of testosterone and to maintain your levels at the ideal range by using “natural methods”.
Here are the benefits of normal Testosterone levels
Optimal sex drive (: )
Increased energy and motivation
Enhanced memory and cognitive function
More muscle tone and less body fat
Lower risk of Heart disease and certain caners
There are 2 ways to check your testosterone levels
I recommend doing a full panel blood test to make sure your test levels are as high as they can naturally be. I schedule a full panel blood test for myself every year to and closely monitor my hormone levels.
I take an extra step of precaution to make sure all of my levels are in their prime ranges.
They key thing is to ask your doctor for a full panel testosterone blood test scheduled first thing in the morning.
Testosterone levels are the highest first thing in morning, (we both know why ; )
Normal Testosterone Ranges
Men- 240-830 ng/DL
Women- 30-95 ng/dL
As you can see I am on the higher end of the scale at 881.
(I maintain this all year round with my all natural “Sneaky Test Boosting Techniques” which I will share with you soon… )
Throughout my years of research and experience I have discovered exceptional tactics that I practice daily to boost my T levels.
Simple changes in your daily habits, nutrition and exercise will elevate your hormones to their peak ranges.
Years ago when I was overweight and had bad habits my testosterone levels were lower than they are now.
The symptoms of low testosterone levels.
Lower sex drive
Lack of vitality and endurance
Increased Fat storage
Decreased muscle mass
Diminished bone strength
Reduced cognitive function and memory loss
Sleep disturbances
The awesome thing is that you can FULL control of boosting your testosterone levels to their normal levels.
The tactics that I will share with you will apply to both males and females.
Stay tuned for part 2 where I show you my sneaky testosterone boosting tactics. They will keep your MOJO at full force and have you feeling and looking better than ever!
Talk soon,
AJ Mihrzad
Deep breathing has so many benefits…
Reduces stress
When you are stressed, you breathe in short, shallow bursts.
To relax you do the opposite by breathing deeply and slowly.
Releases Endorphins- The body’s natural painkillers into the bloodstream.
This can help relieve headaches, sleeplessness, backaches and other tension based pains.
Decreases the secretion of Cortisol which is released in response to stress
Less cravings
Increased thyroid function
Decreases abdominal fat
Enhances the immune system
Always make sure you are aware of your Breathing when you Exercise.
Strengthens weak abdominal and intestinal muscles
Boosts Endurance and Energy Levels
The Sneaky Breathing Challenge:
1. Find a quiet area where you won’t be disturbed.
2. Take a deep breath in through your nose, and out through your mouth. Each time you breathe in and out you count it as one. Do these until you count to 100.
3. It only takes 2 to 4 mins to take 100 breaths. Set aside a few minutes every day do this breathing technique for one week.
Leave a comment and let me know what you think?
Heyyy
Welcome to Week 1 of the Sneaky Fitness Challenge
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…
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
P.S- The Super lazy method is to simply turn the heat off at your house (Just Kidding)
P.S.S- Dont mind my cheesy expression below
Credit goes out to Tim Fenris- 4 HOUR BODY
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
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
BEFORE
AFTER
“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
