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Best Exercise Can Help you To Burn Fat Without Running or Jogging

Best Exercise Can Help you To Burn Fat Without Running or Jogging

Best Exercise Can Help you To Burn Fat Without Running or Jogging

If your goal is to lose those few extra pounds and improve your definition, there are many ways to do it, but not all of them will give you the results you want as fast and efficiently as the one we’re about to uncover in this article.

The duration of your workouts and the number of different exercises you perform are not the key factors contributing to weight loss – but which exercises you choose to do will greatly affect the outcome. And for best results, you don’t have to perform lengthy sessions of steady state cardio or spend hours jogging.

Instead, try bodyweight training to improve your strength, conditioning and body composition. Besides losing weight a lot faster, bodyweight training will improve your metabolism in the long run, increase your anaerobic endurance, tone your muscles and help you achieve a leaner and tighter physique.

Additionally, the health benefits of bodyweight training include improving bone and joint function, bone density, heart and lung health, posture, digestion and brain function. To reap these benefits, you don’t have to turn to expensive equipment and complicated training routines. 

Instead, try these classic compound movements which will help you build a lean musculature, boost your metabolic rate and help you burn big amounts of fat in a short period of time.

1. Burpees

Burpees are great because they hit every major muscle group in your body and raise your heart rate almost instantly. They can be a lot to take at the beginning, but they will definitely help you torch more belly fat than hours and hours of regular cardio.

2. Pull-ups

The pull-up is a powerful old school exercise that can help you build a strong back, improve your posture and tone your whole body. In short, pull-ups are an absolute must for anyone looking to improve their body composition and overall strength.

3. Squats

Squats are the ultimate compound movement for completely reshaping your butt, thighs and legs. After you gain enough prowess with the bodyweight squat, try them with a barbell for even better results.

4. Push-ups

Push-ups help you strengthen your shoulders, triceps and chest, while also maximally activating your core, especially the abs. Among other things, having a tight and strong core will improve your posture, back health and stability.

5. Lunges

Lunges come with a variety of great benefits, including building a tight butt, strong quads and hamstrings and increasing core strength. Performing them regularly will help you run faster and improve your flexibility.

6. Plank

This simple exercise is one of the best when it comes to core conditioning, toning the glutes and hams and improving endurance in the abs and back. The long list of benefits also includes improved posture, balance and overall strength.

7. Jumping rope

Did you know that skipping rope for 10 minutes is equivalent to running an 8-minute mile? And even jumping at a moderate rate burns around 15 calories per minute. This exercise is excellent for burning a ton of calories, improving agility and building stronger arms and legs, so if you hate running, you can substitute it with rope skipping for even better results.
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Rock Solid Abs & Core With These Best Plank Variations

Rock Solid Abs & Core With These Best Plank Variations

Rock Solid Abs & Core With These Best Plank Variations

Eight hours and one minute: That’s the world record for longest-held plank! But you don’t have to be a planking superstar (thank goodness!) to get the full-body strengthening benefits that planks provide. And more than just chiseled abs, strengthening your core with planks will help prevent back injuries and help maintain a healthy posture. 

They’re also easy to learn, and you can do them at home, in your office or while traveling, so there’s no excuse to avoid them! If you’re getting bored with the standard plank, however, here are nine other variations to help break up the monotony.


Rock Solid Abs & Core With These Best Plank Variations

If you’re new to planks (or just haven’t done them in a while), chances are you’ll start to shake when you get tired. But don’t let that intimidate you! Keep holding until you can’t hold your hips up anymore. When they start to drop, stop. Do three sets, holding as long as you can each time. When you can hold it for more than one minute, it’s time to move on to something more difficult.

HOW TO DO IT: Get down on the floor and put your elbows and forearms on a comfortable surface. Create a straight line from your shoulders to your ankles. Hold this position without moving.


Rock Solid Abs & Core With These Best Plank Variations

Mix up the standard plank to make things more difficult. This version requires more core stabilization because you’ll be moving your arms. Once you can do at least 10 reps with each arm, move on to a more advanced variation. 

HOW TO DO IT: Start in a plank, then slowly reach one arm forward until your elbow is straight. Pause for one second, and then pull that arm back and plant your elbow so that you’re in the basic plank again. Alternate arms with each rep, and do as many reps as possible on each side.


Rock Solid Abs & Core With These Best Plank Variations

Unlike the reaching plank, with this variation you’re trying to balance on one arm and one leg for as long as possible. This is a very challenging exercise, because you’ll need lots of balance and strong arms and legs to hold yourself up. 

HOW TO DO IT: Start in a standard plank. Reach your right arm forward until your elbow is straight. Now lift your left leg off the ground, keeping your knee straight. Hold this position as long as you can, and then switch sides (left arm reaches forward and right leg goes up).

Rock Solid Abs & Core With These Best Plank Variations

Incorporate your upper body with this variation. Bonus: This version can help you learn how to do a proper push-up. 

HOW TO DO IT: Start in push-up position and lower one elbow/forearm to the ground. Then move the other hand down so that both forearms are flat on the ground. Pause, and then take the arm that went down first and plant that hand on the mat. Push yourself up on that side. 

Then take the other arm, plant your hand and push yourself back up to the top position of a push-up. On the next rep, switch the arm that goes down first. Do five reps going down with the right arm first and five reps going down with the left arm first.


Rock Solid Abs & Core With These Best Plank Variations

The real challenge of this variation comes from holding yourself in a plank using only one arm. 

HOW TO DO IT: Grab a relatively light kettlebell and set it next to you. Get into a plank with the kettlebell on the outside of your left elbow. Reach your right hand behind your left elbow to grab the kettlebell. 

Drag the kettlebell all the way across your mat and place it outside of your right elbow. Place your right elbow down on the mat. Repeat with the left hand.


Rock Solid Abs & Core With These Best Plank Variations

For this exercise you’re basically going to perform a sliding plank, so you’ll need something to put under your feet. You can use hand towels on a hardwood floor or buy sliding discs to use on carpet. The key to this exercise is to keep your hips in the same position while you pull yourself up; don’t let them drop! 

HOW TO DO IT: Put the sliders or towels under your feet and get into a plank. Slowly slide your body backward while maintaining a straight line from your head to your feet. Slide back as far as you can with good form, and then pull yourself back using your arms.

Rock Solid Abs & Core With These Best Plank Variations

Now it’s time to target your obliques with a side plank. Start off with this beginner variation to build up your strength before progressing to the full version.

HOW TO DO IT: Lie on your side, propped up on one elbow and bend your knees so that your feet are behind you. Lean on your elbow and push your hips up toward the ceiling. It may help to have a mirror in front of you for this exercise because you’ll want to make sure that your body stays in a straight line. Keep your hips pushed forward far enough so that you can’t see your knees if you try to look down at them.


Rock Solid Abs & Core With These Best Plank Variations

Once you’ve mastered the beginner side plank, progress to this full version. You’ll feel the burn all down the side of your abdomen. 

HOW TO DO IT: Start lying on your side and propped up on one elbow. Your elbow should always be directly under your shoulder to avoid putting too much pressure on your shoulder. Your legs should be straight with your feet stacked one on top of the other. Pop your hips up off the ground.

 Make sure that your hips are pushed forward. The goal is to be as straight as possible, and then to hold that position for as long as you can. Once you can hold a side plank for 20 seconds on both sides, you can move to a harder version.


Rock Solid Abs & Core With These Best Plank Variations

This version of the side plank strengthens your hips and the rest of your core, which will help prevent back injuries and make your side-to-side movements stronger. 

HOW TO DO IT: First, get into the standard side plank position. Once you’re settled, lift the top leg with your knee straight. Hold that position for as long as possible, with your leg as high as possible. Come down and switch sides.


Rock Solid Abs & Core With These Best Plank Variations

If you’re having trouble with this advanced side plank variation, try doing it with your back to the wall. If you feel your butt rubbing the wall, it means your hips need to come forward. 

HOW TO DO IT: Start in a side plank and drop your hips down as close to the floor as possible, then raise them straight up to the ceiling as high as possible. Keep moving from low to high for as many reps as you can, then switch sides. While you’re moving your hips up and down, keep your arm on the floor and your feet in the same place. Avoid moving your hips forward and backward; try to move them only straight up and straight down.


Rock Solid Abs & Core With These Best Plank Variations

Think you’ve got what it takes to combine standard planks with side planks? Then try out this variation that switches between the two. Both your rectus abdominis (six-pack muscles) and obliques will be feeling this one. 

HOW TO DO IT: Start in a standard forearm plank. Keeping a straight line from head to toe, slowly roll over onto your right forearm so that you’re in a side plank. You can place your left hand on your hip for stabilization if you need to. Then lower back to a standard plank. Hold for a second before rolling over to the other side. Continue alternating sides.


Rock Solid Abs & Core With These Best Plank Variations

Source : The Health Cafe
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How to Prevent Osteoporosis with Nutrition and Exercise

How to Prevent Osteoporosis with Nutrition and Exercise

How to Prevent Osteoporosis with Nutrition and Exercise

while aching bones are often a sign of growing old there is a much more serious cause that plagues both men and women, especially those over 50 years of age.  In fact, in the United States, one out of five women over 50 will be diagnosed with Osteoporosis, the bone-thinning condition that can lead to pains in the back and neck, along with breaks and fractures.  Studies also report that bone loss from Osteoporosis can also result in a decline in height of up to 5 inches over time.  

Osteoporosis is a bone disease that happens when the body makes too little bone or loses too much bone.  When this occurs, the bones become weak and fragile, allowing them to fracture very easily.  The bone actually becomes porous, resulting in holes and spaces within the bones itself.  Those with this condition show diminished bone density and mass, as well as abnormal tissue structure.  All of which play into the increased risk for aches, pains and fractures. 

The best defense against developing Osteoporosis is to take proactive measures to prevent the development of this disease.  It is very important to be aware of your family history when it comes to this condition, as it has been found to be hereditary.  This will allow you to start early on in its prevention, especially since we only make bone until we are 30 years old.  Along with that there are many ways to go about both warding off the development and progression of this disease.  

While people often assume that it is all about diet, that is not correct.  Yes, in fact diet does play a significant role, but when it comes to the prevention of Osteoporosis exercise also plays an important role.  The recommendation is to exercise about 5 days a week, for about 30 minutes.  

Additionally, it is important to not only participate in aerobic exercise, but in strength training as well, perhaps on alternating days.  Strength training exercise requires that one work against additional weight, which can include: push-ups, free weights, resistance bands or use of strength training machines. Some of the weight-bearing exercises to consider are: walking, jogging, jumping rope and even stair climbing.  Studies have also shown that a daily yoga routine can help to increase bone mineral density in the spine, thigh and hips.  

Being sure to take in adequate amounts of calcium are also critical to preventing Osteoporosis.  According to the National Institutes of Health, adults should be taking in 1,000 milligrams of calcium daily, with 1,200 milligrams for women over 50 and men over 70 years of age.  

Calcium can be found in kale, spinach, sardines or rainbow trout, white beans, soybeans and calcium fortified foods like orange juice and cereal.  While a proper diet can provide this amount, supplements can also provide the body with calcium to meet its needs.  It is important however to remember to take these supplements along with vitamin D. The vitamin D aids in the bodies ability to absorb, retain and use the calcium.   Exposure to the sun is what triggers the production of vitamin D in the body but it can also be found in fortified foods such as milk, orange juice and breakfast cereal. 

Since research has long revealed a link between high sodium intake and bone loss, it is recommended that salt intake be limited.  Taking in high amounts of sodium tends to increase the amount of calcium found in the urine and sweat, which can result in bone spurs.  Those diagnosed with high blood pressure often have higher calcium levels found in their urine.  For others, this can also be a result of an inherited metabolic condition.  Regardless, trying to limit excessive salt intake can be effective in the prevention of Osteoporosis. 

Another culprit for causing bone loss is the consumption of soda.  There are several thoughts about why soda can be detrimental to bone health.  First, rather than reach for a snack that offers calcium and vitamin D, one might instead choose soda, which is devoid of these nutrients.  Additionally, caffeine has been found to inhibit calcium absorption and many sodas are loaded with caffeine.  There is also concern that the phosphoric acid in soda may be to blame.  

While phosphorus is an important bone mineral, there is concern that taking in an unequal amount of phosphorus as compared to calcium, can increase bone loss.  Due to all of this evidence with regard to soda, it would be advantageous to cut back or eliminate soda to protect your bones.  

When it comes to alcohol consumption, there are pros and cons.  Studies have shown that up to two drinks a day may have a protective effect on the prevention of fractures.  But at the same time consuming excess of two drinks can dramatically reduce the absorption of calcium and reduce hormones that are involved in the production of bone.  The bottom line is you can continue to enjoy a drink or two, but watch your limits. 

Adding additional fruits and vegetables to your diet will also allow for your body to take in a plethora of bone-friendly nutrients.  The nutrients your body will benefit from include calcium, magnesium, potassium, vitamin C, vitamin K and protein.  There is no doubt that choosing a variety of salads, vegetables, fruits and edible plants will help in the prevention of Osteoporosis. 

Fermented foods that contain probiotics have long been associated with heath benefits, and among them is the role they can play in the prevention of Osteoporosis. Fermented foods, such as yogurt, kefir and kimchi, have been found to have a positive effect on bone.  Having healthy gut microbes, from the consumption of these foods, has been shown to improve bone density.

So while one cannot totally stop the aging process, it doesn't mean we should just sit back and wait for aches and pains to settle in.  In fact, by starting early, there are many things we can do to prevent the development and ward off the progression of Osteoporosis.  You might just start by trading in your soda for more nutrient dense option and perhaps pick up the dumbbells or sign up for a yoga class.  From there on in, you will be well on your way to protecting your bones and avoiding unnecessary aches and pains down the road.  

Written: by M Mittler, MS Registered Dietitian

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Best Fat Burning Exercises - Fat Burning workouts at Home

Best Fat Burning Exercises - Fat Burning workouts at Home

Best Fat Burning Exercises - Fat Burning workouts at Home

Don’t feel like going to the gym? With these free fat burning workout videos, you don’t even need a gym membership – or even any equipment, for that matter.

The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck for every moment that you spend on your workout.

While it takes a lot of different kinds of training to reach well rounded fitness (strength training, cardio, stretching, etc) total body strength training and HIIT (high intensity interval training) are best for burning off body fat quickly. Apply this concept to the exercises that make up your routines and they become dynamic, fat burning workouts. Here are the best examples of exercises that put this principle to work.

Top 10 Best Fat Burning Exercises 

1 Burpees - This at home cardio move tones your core, upper body and legs all at once- it’s a triple threat exercise that everyone tends to dread for good reason; they are hard! But they also work.

Best Fat Burning Exercises - Fat Burning workouts at Home

2 Jumping Lunges - Lunges are a fantastic thigh toning exercise; add in the momentum required to jump up in between lunges and the move turns into an incredible calorie burner.

Best Fat Burning Exercises - Fat Burning workouts at Home

3 Jackknife Crunches - Jackknife Crunches are an advanced abdominal move that engage both the upper and lower abs for maximal toning in the least amount of time. They are especially beneficial because lower abs can be hard to target without equipment.

Best Fat Burning Exercises - Fat Burning workouts at Home

4 Lunges with Reverse Leg Raise - This tones the glutes, thighs, obliques, and lower back, all while building coordination and balance.

Best Fat Burning Exercises - Fat Burning workouts at Home

5 Jumping Squats - Do this exercise for a minute or two straight and you wont have any doubts about how challenging it is. This plyometric is also great for building explosive speed.

Best Fat Burning Exercises - Fat Burning workouts at Home

6 Push Ups - Push ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. If a regular push up feels too easy for you, try the Single Leg Push Up.

Best Fat Burning Exercises - Fat Burning workouts at Home

7 Side Planks with Leg Raises - While this most specifically targets the outer thighs, obliques, and deltoids, it requires the strength and coordination of the entire body to hold up the base Pilates side plank.

Best Fat Burning Exercises - Fat Burning workouts at Home

8 Lateral Jumps - Tone your core, glutes, and thighs with this one simple Pilates move. Because all of the large muscle groups involved, you burn a high number of calories while you are toning.

Best Fat Burning Exercises - Fat Burning workouts at Home

9 Mountain Climbers - Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat burning moves out there that don't require a bit of equipment.

Best Fat Burning Exercises - Fat Burning workouts at Home

10 Jumping Jacks - This simple at home cardio essential is an excellent way to get your heart rate up quickly. Add it in between strength training sets to keep your caloric burn high.

Best Fat Burning Exercises - Fat Burning workouts at Home

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Six Exercises For A Killer Leg Workout

Six Exercises For A Killer Leg Workout

Six Exercises For A Killer Leg Workout

Leg day, like Marmite – you either love it, or you hate it.

It involves some of the more complex movements in the gym, but there are many different exercises you can perform and in plenty of different ways to enhance and grow your legs; one of the biggest and most difficult muscle groups to work on.

People often underestimate how many muscles actually need to be trained in order to achieve a desirable, balanced physique, and work on the assumption that just training the quads will assist their goals of packing on the mass (if leg day isn’t skipped altogether...)

The Leg Muscles

Six Exercises For A Killer Leg Workout

Even if you were to concentrate on training quads a lone – these muscles themselves consist of four sections, so you imagine the importance of training versatility.

The quadriceps

The Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris.

The hamstrings

These muscles consist of: the Simitendinosus, Semimembranosus and the Biceps femoris.

The calf muscles

The Gastrocnemius and Soleus: these are located at the back below the knee cap  – they are definitely one of the hardest muscles to develop aesthetically, and they do take patience and hard work to see any results.

The glutes 

Training Glutes on leg day or separate is complete preference – although some compound exercises incorporate the muscle group!

To effectively train all muscle groups it’s important to vary the exercises on leg day – hence why such a large muscle group often has a full day dedicated to it – it’s not common to split muscle groups further e.g. training quads and hamstrings on one and, for example, calves and shoulders on another – just to ensure full concentration on separate groups.

In this case, I’ve laid out an example of an intermediate workout, using 6 exercises mixed up from the usual leg press, leg extension etc. They cover each muscle group, including powerful compound moves to hit few muscle groups at once!

Sets and reps for the following exercises: 4 x 6 reps

1 Barbell Back Squats

Six Exercises For A Killer Leg Workout

One of the more traditional. popular multi-joint movements.

Main muscles used: Quadriceps, glutes, hamstrings, calves, lower back

Starting position: 

✓ Head over to the squat rack, positioning the bar on the rack just below shoulder level – with the bar positioned to balanced between your traps.

✓ Concentrate on straightening your torso before using both arms to remove from the rack, powering through your legs.


a) Move away from the bar, position feet just shy of shoulder width apart – maintain a straight torso, point feet slightly outwards and keep head up straight.

b) Whilst keeping a straight posture and head up straight, inhale and begin to bend the hips and knees to lower the bar until you reach a a 90-degree angle (knees shouldn’t be past toes)

c) Exhale and push through the floor with your heel and begin to straight the legs, raising the bar.

d) Return to starting position and immediately repeat.


Perform this exercise as a ‘Hypertrophy’ exercise to really feel the burn in your legs:

5 reps – 20 sec rest – 3 reps – 20 sec rest – 2 reps

Finish off with 1 minute rest after the final two. If you’re feeling confident enough, you can undergo this training for the four sets of the squats!

Try using dumbbells to perform this movement – always best to go lighter to perfect the form and prevent any injury.

2 Standing Calf Raise

Six Exercises For A Killer Leg Workout

This exercise can be performed on a Calf raise machine or using a step/box for those that don’t have the option – or want to perform at home! For this example, it’ll be the latter!

Main muscles used: Calves

a) Find yourself a step box, and grab weights that you feel comfortable enough holding in each hand, whether this is a dumbbell or a plate. Point toes forward.

b) Stand on the box with the balls of your feet – with your heels slightly hanging off the edge and straighten your torso – keep knee’s slightly bent to prevent them locking.

c) Keeping the knee stationary throughout, exhale and begin to flex your calf muscles whilst extending your ankles high as possible.

d) Hold the contraction for a moment before returning to starting position and repeat.


For variety, you can do this single-legged, or even perform it on the Smith Machine, with the bar between your traps again, and this way you can pile more weight onto your calves.

3 Seated Leg Curl

Six Exercises For A Killer Leg Workout

A killer exercise for the hamstrings!

Main muscles used: Hamstrings

a) Adjust the machine to fit your height, and use the back pad to support your back, and ensuring your sat upright – lower legs should sit on top of the lever.

b) Grasp onto each handle and and ensure legs are straight out – your toes will be pointed out straight.

c) Exhale and begin to pull the lever towards your thighs – really push down through the hamstrings – hold the contraction for a moment.

d) Inhale and make sure to return back to the starting position slowly to feel the burn.


To add variety to this exercise you can do it single-legged to really target each hamstring! Do be careful – try not to ‘swing’ or speed up the move to avoid any hamstring tears.

4 Front Barbell Squats

Six Exercises For A Killer Leg Workout

Main muscles used: Quadriceps, calves, glutes, hamstrings

Same exercise as the back squat, but a more difficult one to perform, particularly if you’re used to performing back squats – perform in

Main muscles used: Quadriceps, calves, glutes, hamstrings

Same exercise as the back squat, but a more difficult one to perform, particularly if you’re used to performing back squats – perform in

Starting position: 

✓ Put the weight you desire on the barbell and position it match your height.

✓ Balance the bar across your deltoids by bringing your arms underneath and make sure to keep elbows high.


a) Begin to lift the bar by straightening your torso and powering through your legs – immediately step back from the bar and position feet slightly pointed out, shoulder width stance. Keep head up and straighten back to remain focused and maintain the balance.

b) Keeping a straight posture, inhale and begin to bend the knees to lower the barbell – stopping once you’ve reached a 90-degree angle.

c) Push down towards the achilles tendon as you would with a back squat, but make sure your form is correct, because it can quite easily go out the window when a back squat is commonly used. (Don’t let knees go past toes)

d) Exhale and raise the bar by using leg power to straight the legs, returning to starting position,

Try using dumbbells to perform this movement – always best to go lighter to perfect the form and prevent any injury.
5 Romanian Deadlift

Six Exercises For A Killer Leg Workout

Main muscles used: Hamstrings, calves, glutes, lower back 

Starting position: 

✓ Put the weight plates you desire on the barbell and position yourself shoulder width.

✓ Bend down and grab the barbell with an overhand, palms down (pronated) grip. Use wrists straps depending on the weight used.

✓ Straighten hips and push them back and bend your knees slightly.


a) Ensuring your arms and back are straight throughout the movement, exhale and steadily power through the hips to lift the bar.

b) Once stood straight, keep your chest up, push the hips back and begin to lower the bar to a comfortable position – your knees should be bent slightly.

c) Instead of exhaling straight away, hold your breath before preparing to lower the bar back to the starting position.

d) Immediately repeat the rep.


Try with dumbbells to mix it up a little or if you have back problems. Don’t force too much weight – secure your form and prevent injuries by doing so.

6 Bulgarian Split Squat

Six Exercises For A Killer Leg Workout

Main muscles used: Quadriceps and Hamstrings

Probably the most complex exercise out of the lot. Involves using a bench, and two kettle bells of your desired weight.

a) Grab a pair of moderate weight dumbbells (check balance before going heavy) and elevate the chosen rear foot onto a weights bench, keeping core tight for extra stability.

b) Letting the dumbbells hang at each side of your body an find a comfortable, balanced position.

c) Keeping a good posture throughout, begain to lower down by flexing the knee and the hip, keeping the front knee in line with your foot.

d) After squeezing the contraction at the bottom of the movement, push through the heel to raise yourself back to starting position and alternate legs.

Doing four sets of six to complete your workout here will really ensure DOMS the next day.

Feeling brave? Try the five, three, two method which was mentioned previously.

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Lose Fat and Get Ripped with The Renegade Diet

Lose Fat and Get Ripped with The Renegade Diet

Lose Fat and Get Ripped with The Renegade Diet

Many diets promise fast weight loss and huge muscle gains. However, some of them simply don’t live up to their own hype. If you’re searching for a truly effective diet that will assist you in burning fat and getting the ripped look that you really want, it’s time to learn about The Renegade Diet Plan. 

This highly-rated diet plan was created by Jason Ferruggia, who is a columnist at Men’s Fitness Magazine, and it’s available in a convenient and affordable e-book format. Downloading this diet plan will be so easy, and it will allow you to alter your body (for the better) in just weeks.

When you follow Feruggia’s instructions, you’ll improve your digestive health, lose your excess fat and maintain hard earned muscle, without risking your health. Since this plan is built on the nutritional philosophies of digestion expert Paul Check (as well as nutritional principles espoused by other diet experts, including Martin Berkham, John Kiefer and Michael Keck), it’s one of the best ways to get excellent results in a very short time frame. Based on careful research and a host of glowing customer reviews, it’s safe to say that this diet really is a total winner.

When you choose The Renegade Diet, you will need to make some big changes to your lifestyle. The way that you eat will be radically altered, in order to dramatically change the way that your body processes energy (calories). If you’re willing to push the envelope in order to become the person that you’ve always dreamed of being, you’ll find that the innovative weight loss/muscle building strategies outlined in this e-book are the keys to looking your best, while also enjoying plenty of energy and vitality.

Abs are made in the kitchen, not the gym !

Now, let’s find out how The Renegade Diet works…

The Renegade Diet Plan

This diet plan re-schedules your meals and snacks, in order to speed up your metabolic rate and build more lean muscle. The first phase of this plan is the “fasting phase”, which lasts for 16 hours. The next phase is the “under-eating” phase, which lasts four hours. The final phase of The Renegade Diet plan is the “over-eating” phase, which also lasts four hours. In a nutshell, when you start following the diet, you’ll fast extensively, and then (later in the day) you’ll enjoy small meals that should include protein, fat and veggies. During the evening, you’ll be permitted to nosh on carbs.

While the idea of fasting may seem harsh or unhealthy at first, it’s actually completely safe, and it becomes very easy to do. Truthfully, the fasting phase seems quite natural after just a few days on the diet, and fasting is likely the secret of The Renegade Diet’s success with men all over the world. Because the fasting phase soothes the digestive system, it inspires faster weight loss. In addition, it boosts insulin sensitivity and provokes the production of more human growth hormone (HGH). Muscle building happens due to the Renegade Diet’s ability to raise HGH levels for a true “anabolic” effect.

As you can see, there are distinct benefits to the fasting phase, and that’s why the Renegade Diet is so different from conventional weight loss/muscle gain diets. Designed to give dieters better energy levels and enhanced mental acuity, this diet also contributes to sleep that is deep, healing and very beneficial to good health.

Since the author of this book is a noted and respected men’s health expert, he knows exactly what guys need to do to get the professional athlete or male model look. Ferruggia’s experience, education and savvy have given him the chops that he needs to give men a truly healthy diet plan that is safe for them to use.

This diet is all about timing. When you follow the Renegade Diet plan faithfully, you’ll soothe your stomach and give your digestive system the “rest breaks” that is needs to burn fat at peak capacity. While you slim down, you’ll build muscle, because this diet also stimulates growth hormone production.

Lose Fat and Get Ripped with The Renegade Diet

This Diet is Simple, Natural and Effective

This two-fold approach to getting the perfect body is so simple to follow. You won’t need to buy any expensive packaged meals or shake mixes to get stellar results. Since it’s all about when you eat, and which foods are consumed at different times of the day and night, it’s truly a whole new approach to weight loss and muscle building.

Now that you know more about the power of the Renegade Diet, isn’t it time that you tried it out for yourself? This five-star rated diet plan is safe, gentle, and seriously effective. In fact, it’s one of the secrets to getting the sleek body and sculpted muscles that you’ve always wanted.

Since this e-book is so affordable, and so simple to read and understand, it’s a valuable resource for any fitness-conscious guy.

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