Getting Shredded Fitness Motivation and Tips 2017-10-12T09:08:48Z WordPress Chris Washington <![CDATA[How to Boost Testosterone & Learn The Secrets To Muscle]]> 2017-08-10T23:59:38Z 2017-08-10T23:58:35Z depositphotos_5420227_sType “best testosterone booster on the market” in any search engine and you’ll be bombarded with websites and ads of products claiming to be the best test boosters around. Needless to say not all test boosters work as well as advertised, so how do you pick the right one?

Below are some great tips and information to help guide you through the process.

Why Even Care About Your Testosterone Levels?

It really can’t be understated how important testosterone is to a man’s body and what a vital role it plays in so many areas of a man’s life.

Many men just think of testosterone as the sex hormone, and there could be nothing further from the truth because testosterone affects your body in so many more ways than just sexual drive.

17 Ways Testosterone Impacts Your Body

  1. It enhances your strength
  2. It helps in creating more lean muscle mass
  3. It helps prevent fat accumulation and weight gain
  4. It enhances your sex drive
  5. It helps you keep harder and more stimulating erections
  6. It helps maintain heart muscle protein synthesis
  7. It acts as an anti-aging hormone by combating cortisol production
  8. It increases energy and stamina
  9. It provides enhanced confidence
  10. It provides cognitive focus and better mental clarity
  11. It’s a mood enhancer by battling depression
  12. benefits-of-increased-testosterone-300x300It helps boost overall confidence and reduce timidness
  13. It helps maintain red blood cell production
  14. It helps boost your immune system
  15. It helps synthesize protein for bigger muscle growth and stronger bone formations
  16. It helps optimize oxygen flow through your entire body
  17. It helps regulate cholesterol

Now I don’t know about you, but when I started this journey, I didn’t have a clue that testosterone had such a massive impact on so many areas of physical, mental, and emotional well being.

Problem:  Testosterone Declines Over Time

testosterone-declines-each-yearIt’s great that you know and understand how powerfully positive and influential testosterone is for your body!

Now, the bad news….

Testosterone in your body naturally decreases over time, so all those benefits decrease over time as well.

The decline in testosterone levels starts when you’re about 30, and every year it steadily decreases getting lower and lower.

So one problem is the natural decline of testosterone in your body that occurs with age.

The other problem is that through a variety of other factors, your rate of testosterone decrease can be higher than normal causing you to have Low Testosterone (also called androgen deficiency), and this phenomenon looks like it is on the rise!


Based on current trends and the aging male population, research suggests that by 2025 as many as 6.5 million men will suffer from low testosterone (androgen deficiency)

ABC News reportedabc news low testosterone:
“New research suggests that one out of four men over 30 have low testosterone levels”

“Low levels of testosterone impact many aspects of male physiology,” lead author Andre B. Araujo, a research scientist at the New England Research Institutes in Watertown, Mass., said in a prepared statement. “This is particularly significant because the ongoing aging of the U.S. male population is likely to cause the number of men suffering from androgen deficiency to increase appreciably.”

“New England Research Institute scientists analyzed data from almost 1,500 men enrolled in the Boston Area Community Health Survey. The survey tracks people aged 30 to 79 years and compiles data on factors such as testosterone, symptoms of hormone deficiency, and medications that may impact sex hormone levels.  Approximately 24 percent of the men surveyed had low total testosterone…”

Solution:  A Proven Testosterone Booster

It’s definitely a bit disheartening to have natural age factors, environmental factors, market trends, and other factors working against you and driving your testosterone levels lower and lower.

But there is some very encouraging good news!

The good news is that when you’re armed with the right knowledge, you have power to combat the factors and forces that are working against you and lowering your testosterone levels.

The first and most powerful step you can take is one that also requires the least amount of work and effort and that is taking a proven, powerful, and effective natural testosterone booster!

What Is A Testosterone Booster?

A reputable and powerful testosterone booster is a natural and safe combination of scientifically studied ingredients that have been proven to help your own body boost its own levels of testosterone!  This is completely different than testosterone replacement therapy which we’ll talk about in a minute.


Top 10 Benefits Of Test Boosters


When you take a testosterone booster that actually does what its supposed to do, you can expect the following high level benefits:

  1. Your body will produce more of its own testosterone and measurably raise your testosterone levels
  2. You will gain more lean muscle mass and strength
  3. You will notice and experience a higher and more intense sex drive
  4. You will lose weight easier and faster
  5. You will lose more body fat
  6. It helps in building more lean muscle mass and strength
  7. You will experience noticeably higher levels of energy and stamina
  8. Your body will increase nitrogen retention and blood flow
  9. Your body will synthesize protein which maintains muscle mass
  10. Your immune system will get a boost

These are just SOME of the benefits you can experience when you take a proven testosterone booster that produces measurable results and helps your body produce higher levels of its own healthy testosterone.

What’s so interesting is that this is the easiest and fastest way to boost your T-levels – provided you find a booster that works!

Is this the ONLY way that you can naturally boost your testosterone levels?  Not at all, but again, it is the easiest and fastest way to get started NOW!

I’ll go more in depth on other strategies and tactics you can take to help your body naturally raise testosterone levels, but at a high level here are some other ways to increase the levels of testosterone in your body.

Other Natural Ways To Boost Testosterone

  • natural-ways-to-boost-testosterone-215x300Short bursts of high intensity interval exercises
  • Weight lifting with compound movements (like dumb bell lunges, bar bell squats, etc)
  • Eating foods that boost testosterone (like nuts, eggs, avocado, oysters, red meat, cruciferous vegetables, etc)
  • Getting rid of foods that increase estrogen which lowers testosterone levels (sugar, simple carbohydrates, soy, etc)
  • Eating more foods that block estrogen (like veggies, mushrooms, various seeds, green tea, etc)
  • Eating more organic foods that don’t have estrogenic chemicals in them
  • Reducing stress (Cortisol) which kills testosterone levels
  • Getting more sleep
  • Getting 15-20 minutes of direct sunlight a day
  • The 3 Ways To Find A Testosterone Booster That Really Works

    #1 Look For Proven and Tested T-Booster Ingredients

highest-quality-ingredients-300x300So the first thing you should do is check the testosterone booster website and look for all the information you can find about the booster. Are the ingredients listed? If the test booster ingredients aren’t listed then don’t even think about using it since there’s no telling what the supplement contains. If the ingredients are listed, check out what they are and what they’re supposed to do.

Obviously researching the test booster ingredients takes time – lots of time.  Trust me, I know because I’ve done it with so many different testosterone boosters!  Most of us don’t have the kind of time it takes to research and investigate what blend of ingredients provide proven and tested testosterone boosting capabilities.

The good news is I’ve done the research and can save you a ton of time!

I have researched and identified the two test boosters that are head and shoulders above all the rest and meet all the criteria for being considered the best – the right blend of proven and tested ingredients, powerful and meaningful dosages, consistently positive reviews, and overwhelmingly positive customer feedback on GETTING REAL RESULTS! 

I go into all the details in the reviews of each product.

Look For These Core Ingredients

In general though, a good testosterone booster that will actually produce positive results will contain most or all core ingredients like:

  • D-Aspartic Acid
  • Mucuna Pruriens
  •  Zinc
  • Vitamin D
  • Boron
  • Ginseng
  • Vitamin B6

Not only is there scientifically tested and proven testosterone boosting power with each of these core ingredients individually, but the real power and benefits come when they are carefully matched and combined together with the exact dosages needed to help your own body create a tidal wave of its own natural testosterone.

#2 Make Sure It Has The Proper Dosages

dosage-iconAfter making sure that the product has proven and tested ingredients to boost your testosterone levels naturally, the next most important thing is to make sure that the dosage levels are high enough to matter and actually do the job.

Unfortunately, some unscrupulous manufacturers make claims like “proven test boosting ingredients”, and it’s true, but what they don’t tell you is that the dosage levels are so low that it doesn’t matter what the ingredients are – all so they can save money.

Of course it’s very easy for a company to make all kinds of claims about their various ingredients, so you need to investigate each one.  Again, this takes a lot of time, but don’t worry, because I have already gone through this research process and have the information here on this site.

Look for a minimum of these dosage ranges:

  • D-Aspartic Acid (1600mg – 2500mg)
  • Mucuna Pruriens (150mg – 300mg)
  • Zinc (30mg – 75mg)
  • Vitamin D (5000 IU)
  • Boron (5mg – 10mg)
  • Ginseng (100mg – 300mg)
  • Vitamin B6 (5mg – 25mg)

#3 Make Sure It Has All Natural Ingredients

all-natural-ingredientsIt should also be stressed that the best ingredients are natural and with as few additives and artificial elements as possible.

It’s hard to emphasize this point enough, but the latest research shows that natural substances, minerals, vitamins and other components are best suited for increasing testosterone. According to researchers, natural ingredients and elements blend in more harmoniously with the body, which is essential for increased muscle development. Furthermore, natural ingredients reduce the odds of any unpleasant side effects manifesting while you take it.

Don’t Have Time To Research Finding The Right Booster?

no-time-300x266There are thousands of test boosters to choose from, but based on my countless hours of research on testosterone booster reviews and going blurry-eyed reading through medical journals and clinical trials and tests, there have been two testosterone boosters in the market that have consistently risen to the very top every single time.

These two test boosters come with just the right blend of specific TESTED and PROVEN ingredients and they come with POWERFUL and MEANINGFUL DOSAGES which means YOU GET REAL RESULTS!

Top Testosterone Boosters For 2017

Best Overall Test Booster: Testabolan Cyp787

  • Our top test booster for addressing Low-T, increasing libido, and energy
  • Most popular with and raving reviews from men in their late 30’s, 40’s, and older
  • Most common feedback among older men is feeling and acting 10-20 years younger again
  • Highest quality and forms of ingredients (fully disclosed)
  • No “proprietary blend” of ingredients
  • Most effective and best overall results
  • The Ferrari of test boosters

Best Booster For Muscle Builders:  Testo Boost Xprod

  • Best rated test booster for muscle builders
  • Most popular among younger men looking to enhance their workout supplementation
  • Market proven with amazing customer reviews since 2012
  • Most recommended by bodybuilding sites
  • Fully disclosed ingredients
  • No sketchy “proprietary blends”
  • The hot rod muscle car of test boosters

Best Booster For Tight Budgets: AnibolXtestorip-x-bottle

  • where to buy testogenBest booster for tight budgets
  • Biggest bang for the buck
  • Low price but proven ingredients and dosages
  • No “proprietary blend”
  • Fully disclosed all natural ingredients
  • Powerful and effective test boosting results
  • Reverse loss of libido, stamina, and mental focus
  • Fantastic product and customer reviews
  • Lowest price per bottle/month of our 3 recommended products

If you spend the time like I did and research the reviews, you will see that Prime Male, TestoFuel, and Testogen got overwhelmingly positive product reviews and consistently positive customer feedback across the board.  To me, that is worth its weight in gold!  That’s when you know you’ve got a proven winner!

What Exactly Is Low-T?

what-is-low-testosterone-300x282The technical term for Low-T is called Hypogonadism, and medically speaking, it refers to the diminished functional activity of the gonads (testes) whereby your body is not producing a “normal” amount of testosterone.

What’s considered a normal range for testosterone levels?

Technically speaking a range of 300 – 1000 ng/dL (nanograms per deciliter) is considered in the range of normal.  Keep in mind that a male in his 20’s will typically have a normal testosterone level of 900 – 1000 ng/dL whereas a male in his 40’s will have what is considered a normal level for his age from 400 – 600 ng/dL.

Typically treatment is considered when levels fall below 350 ng/dL.   However, treatment may still be considered at higher testosterone levels.  For example, a male in his 20’s may have a testosterone level of 380 ng/dL which is considered in the “normal range” – except that the norm for men in his age group is 900 – 1000 ng/dL.  Low testosterone may be to blame if he starts exhibiting signs of Low-T since he has a testosterone level that is more common with a man in his 70’s or 80’s putting him in the bottom 5% in his age group.

What Are The Signs of Low-T?


First, let me say that the most definitive way to tell if you have Low-T is to go to the doctor and have a test run on you that measures your exact testosterone level.

Generally speaking, there are some symptoms or signs of Low-T that are generally pretty good indicators that your testosterone levels may be low, especially if you have multiple symptoms together.

If you have low testosterone what happens is that your body can’t maintain peak metabolic function, and that can manifest itself in the following symptomatic ways:

  • Unexpected Weight Gain and Belly Fat
    • You see this a lot as men hit their forties.  All of a sudden they start getting the pot belly even when they were not overweight in their 20’s and 30’s
  • Loss of Sex Drive
    • Typically men with Low-T will just have a general lack of interest in sex, and they’ll typically blame it on being tired
  • Softer Erections or No Erections
    • You can barely get an erection when you normally would be rock hard, or you can’t seem to get an erection at all when you normally would be able without a problem
  • High Level of Fatigue
    • You experience a loss in energy and stamina find yourself constantly tired (which kind of goes along with the no interest in sex) and not really feeling like doing anything.  You may just feel weaker over all and can’t seem to keep up with people or activities like you used to
  • Depression or Social Withdrawal
    • You just don’t feel like doing anything with people like you used to.  It feels like too much effort and you would just rather not be bothered.  Sometimes your overall confidence takes a hit as well and you might not perform as well in your personal or professional life.
  • Loss of Muscle and Strength
    • Muscle size and definition appears to noticeably diminish as well your strength which kind of go along with losing energy, stamina, and feeling fatigued.

You can see how these collectively can create a real negative domino effect.  It’s like all the symptoms feed off of each other.

Just one of these symptoms alone would be extremely difficult to deal with.  Imagine how you would feel if you were dealing with more than one or all these symptoms.

How Do You Fix Low-T?

Simply put, the way you fix or address low testosterone levels is to raise your levels of testosterone.

The question is how do you raise it?  There’s more than one way to address this problem.

Here are the three core ways to raise your testosterone levels:

  • Take part in medically prescribed Testosterone Replacement Therapy
  • Take a powerful and proven natural Testosterone Booster
  • Make changes in your life that are known to help increase your testosterone

Test Boosters vs. Testosterone Replacement Therapy

Natural testosterone boosters are much different than testosterone replacement therapy. The best test boosters with the right blend of ingredients and dosages provide your body with a blend of natural components that help your body produce more of its own testosterone.

Testosterone replacement therapy (also called Androgen Replacement Therapy), on the other hand, is an actual medical treatment prescribed by a medical doctor whereby you most commonly inject outside testosterone into your body.  (There are also topical creams and pellets available as well)

To me, the biggest downside to testosterone replacement therapy is that it encourages your body to “turn off” production of its own testosterone because “it thinks” it is producing more than enough of the hormone due to the outside testosterone you are receiving.  So what ends up happening is usually once you start testosterone replacement therapy, you’re pretty much committed for life if you want to maintain the higher levels of testosterone.

Not to mention the other downside items like the high cost of the treatment and all the potential negative side effects (mood swings, fluid retention, testicle size reduction, gynecomastia (male breasts or “bitch tits”), increased blood pressure, spleen enlargement, blood clots, increased hematocrit levels, increased oily skin or acne, and negative effects on your sperm fertility).

I’m not saying you’ll encounter all of these negative side effects or even just a few of them with testosterone replacement therapy, but all these potential negative side effects are NON ISSUES with test boosters because they are all natural and they give your body exactly what it needs to produce more testosterone and increase your T levels naturally!

You’re not injecting outside testosterone into your body with T boosters like you are with T replacement therapy.

Safety Concerns With Testosterone Replacement Therapy

beware-of-testosterone-replacement-therapy-300x199-1There also seems to be a growing market trend about safety concerns with Testosterone Replacement Therapy – particularly heart attacks and strokes.

The Journal of American Medical Association published a study in November of 2013 that really put testosterone replacement therapy on the FDA’s radar.

A study was done on 1,223 men (average age of 60) who had been diagnosed with Low-T and had undergone testosterone replacement therapy.  The study indicated that these men had a 30% greater risk of stroke, heart attack, and death compared to men who did not receive the outside testosterone.

Another study conducted by PLOS One  found that heart attacks increased 2X in men 65 or older after only 90 days of beginning testosterone replacement therapy.   Those men that were under the age of 65 with a history of heart disease had a 2x-3x risk of having a heart attack in the same time period.

Are Testosterone Booster Safe?

Testosterone boosters don’t have any of the issues or problems associated with risk and safety like Testosterone Replacement Therapy does.

First of all, they are all natural supplemental ingredients.  There’s no foreign substance or outside hormone being injected to your body.

These carefully selected and combined ingredients have been medically studied and proven to help your body do its own natural process of producing its very own testosterone (vs. getting injected with foreign outside testosterone), and there’s nothing safer or more natural than giving your body the supplemental tools it needs so it can produce more of its own testosterone naturally and safely.

What’s The Best Plan For Raising Testosterone?

plan-to-boost-testosterone-300x300The best plan for raising your testosterone levels should involve a multi-pronged attack, because you want to attack this issue from as many different angles as you can.

You want to employ strategies and tactics that essentially do two things when all is said and done:


  • You want to do things that actively raise your testosterone levels
  • You want to remove things in your life that kill your testosterone levels

7 Proven Strategies That Raise Your Testosterone Naturally

#1 Take A Proven Testosterone Booster

strategy-to-increase-testosterone-300x300Adding a test booster to the list of supplements you are already taking should be the first thing you do because not only is it the fastest & easiest solution, but it also gives you the greatest results in the shortest amount of time.  Start by giving your body what it needs so that it can generate and produce even more of its own testosterone naturally.

#2 Eat Foods That Increase Testosterone


Eating the right testosterone boosting foods should play a significant role in your battle plan to raise your testosterone levels naturally.

Foods Containing Zinc

Looks for foods that are high in Zinc because Zinc is known to boost testosterone, increase sperm, increase physical endurance, and it helps aid muscle growth.
A study published in “Nutrition” found that men with inadequate zinc intake had lower testosterone concentrations.

  • Seafood (especially oysters), nuts, seeds (particularly pumpkin seeds), and lean proteins are just a few foods that are high in Zinc.

Foods Containing Bromelain, Riboflavin, and Vitamin B

  • Some examples of foods high in Bromelain, Riboflavin, and Vitamin B would be bananas, pineapple, cheese, almonds, salmon, eggs, mushrooms, and spinach

Foods Containing Diallyl Disulfide

Foods high in diallyl disulfide are great because they help release a hormone which stimulate testosterone production.

  • Garlic is one of the best testosterone boosting foods because it is very rich in diallyl disulfide

Foods High In Magnesium

Magnesium has been studied and proven to boost testosterone.

  • Nuts, fish, and avocado would be a great foods high in magnesium to incorporate into your diet to help boost testosterone

Foods High In Vitamin D

There are multiple studies about Vitamin D and how it correlates to testosterone levels in men.  Men with Vitamin D deficiencies also show low levels of testosterone.  On the flipside, men with healthy levels of Vitamin D also show higher levels of testosterone.  Plus a study in “Medicine and Science in Sports and Exercise” reported that men with higher blood levels of Vitamin D have stronger upper and lower body muscle strength.

  • Foods like fish, shrimp, eggs, mushroom, and pork are all high in Vitamin D and should definitely be incorporated into your healthy testosterone boosting eating regime.

#3 Beware of Estrogen in Your Diet

beware-of-food-with-estrogen-300x264Just like testosterone is known as the male hormone, estrogen is known as the female hormone.

Men and women have both hormones, but women have more estrogen, and men have more testosterone.

This one is important because due to the influx of chemicals, pesticides, and hormones being used on and in our food today there is a massive influx of estrogen being added to our diets.

Estrogen is the kryptonite of testosterone, and we need to be vigilant in protecting our testosterone levels from getting assaulted by it.

When your estrogen levels get too high, you can experience symptoms and side effects like:

  • Gside-effects-of-estrogen-300x227ynecomastia/Male breast growth
  • Erectile Dysfunction
  • Weight Gain
  • Low Libido
  • Prostate Problems
  • Stroke Risk
  • Cardiac Disease
  • Infertility
  • More Feminine Characteristics

Types of Food To Avoid That Raise Estrogen Levels:

  • foods-that-raise-estrogen-and-lower-testosterone-300x200Sugar – bad for you in every way, shape, and form PLUS it raises estrogen and kills testosterone
  • Junk Food Carbohydrates – donuts, cookies, crackers, etc – they all turn to sugar which then raises estrogen and kills testosterone
  • Soy – soy mimics estrogen and has the same testosterone-killing effects, plus most soy is genetically modified
  • Non-Organic Milk – contains literally dozens of chemicals that raise estrogen levels.  Milk is awesome, but only organic.
  • Non-Organic Meats – filled with steroids and other chemicals just raises estrogen levels.  Another case where you have to buy organic.  Then you’ll get one of the best sources of ingredients to raise testosterone levels!

Types of Food That Block Estrogen

There are some great foods to incorporate into your diet plan that are fantastic at blocking the production of estrogen.

The following is a good Top 10 Anti-Estrogen Foods list of foods to start with that are shown to help block the testosterone killing hormone, estrogen:

Top 10 Anti-Estrogen Foods:

  1. anti-estrogen-foods-300x300Citrus fruits
  2. Dark berries
  3. Red wine & red grapes
  4. Raw nuts
  5. Garlic & onions
  6. Mushrooms
  7. Green leafy vegetables
  8. Cruciferous vegetables
  9. Coconut oil & olive oil
  10. Chia seeds

#4 Incorporate High Intensity Interval Training To Boost Testosterone

Wikipedia describes High Intensity Interval Training as:

high-intensity-interval-training-223x300“High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning”

High intensity interval training has been shown to be a powerful and effective method of raising testosterone levels naturally.  Oh, and you get a side benefit as well because it also raises HGH (human growth hormone) levels in men as well.

Furthermore, high intensity interval training is fantastic for burning fat, and it keeps burning fat even after the workout is over – even 24 to 48 hours after a HIIT workout.

Men’s Fitness has a great article called  8 Amazing Fat Burning Intervals which gives you some great ideas!

#5 Do Some Weight Lifting To Boost Your Testosterone

lifting-weights-boosts-testosterone-244x300Studies show lifting weights triggers your body to provide a testosterone boosting hormonal response to enable your body to lift the heavy weights.

Low repetition weight lifting (around 6 reps) to failure have been shown to increase testosterone dramatically. Working out to failure will tax your body and the more you stress your body the more testosterone will be released – just not over a lengthy and extended period of time, or else you’ll end up producing testosterone killing Cortisol.

Best heavy lifting exercises are ones that combine multiple or compound movements like squats, dead lifts, and flat bench presses.

#6 Get More And Better Sleep To Increase Testosterone

sleep-raises-testosterone-242x300It doesn’t get much easier than this, so take this to heart.  Studies and medical science show that sleep deprivation can have a definitive and detrimental impact on your testosterone levels, your libido, and your overall energy & stamina.  Bottom line – get more and better sleep and your testosterone (and HGH) levels will increase too!

#7 Keep Tabs On Your Stress Level

Guys, this one is really easy to just gloss over because we all have stress in our lives, right? It’s true we all have stress in our lives to some degree or another, but how you manage your stress makes a huge difference on testosterone levels.

The problem is when your body is in a constant state of stress, you produce a testosterone killing steroid hormone called Cortisol.  The body is amazing in that it will produce Cortisol when you need fight or flight survival energy and instincts.  Where this becomes a detriment is when you are in a constant and persistent state of high stress and you produce Cortisol over an extended period of time.  That’s when it becomes a problem.

When you don’t give your body a chance to get back to a normal “unstressed” state, then Cortisol production becomes chronic, and that’s where the testosterone producing damage happens.  Cortisol, over an extended period of time, breaks down muscle, increases abdominal fat, decreases bone density, increases resistance to insulin, and even suppresses thyroid function.

Want Unlimited Muscle Growth and Power Potential?

After doing mind-numbing amounts of research I have discovered only a few select testosterone boosters actually significantly boost my muscle growth and after doing research I found an overwhelming amount of positive reviews and only 2 that stand out because of their incredible impact.

These 2 have sky-rocketed thousands of people’s testosterone levels and if you’re as excited as you should be here’s what you need to try for FREE

  1. Testabolan Cyp
  2. Power Testro

Chris Washington <![CDATA[Your New 8-Week Beginner Workout Program]]> 2017-07-18T21:49:16Z 2017-07-18T21:48:53Z You’ve made the big decision to start lifting weights — congratulations! Joining a gym is never an easy choice to make at first, but if you keep going and push through, you’ll look back one year from now and think “how was I ever so scared?”

Very few people like change, let alone embrace it. But it is when we’re taken out of our comfort zones that we are forced to grow, change, and adapt.

This 8-week beginner workout program won’t take you so far out of your comfort zone that it ends up breaking you, but it will force your body to grow and adapt. That’s exactly what you want.

Without those factors present, your physique will remain unchallenged, and ultimately, the same. You don’t want that.

You don’t want to be that guy who goes to gym for years on end doing the same workout, same reps, same sets, and rocking the same body as when you first stepped inside the gym.

On that note, let’s talk a bit more about the 8-week beginner workout and what you should keep in mind.

1. Workouts Will Be Split

For the first 4 weeks of this 8-week workout program, you will follow a 2-day split — work out for 2 days followed by a day of rest, and then rest on weekends. By following this split, you’ll provide your body with adequate rest, allowing it to recover from the workouts.

From week 5 onward, you will work out for 3 consecutive days followed by a rest day and then work out for another 2 days, totaling at 5 workouts a week.

2. Add Little Weight Increments

This is one of the biggest mistakes that gym novices make — they add too much weight, too soon. Adding too much weight to what you can lift before your muscles have had enough time to develop and grow stronger, will only increase the risk for injury.

Making small weight increments to your big lifts (or even isolation movements) will allow your body to grow and adapt to progressive overload. This is one of the most basic ways to grow stronger and bigger.

3. Practice Your Form

Piggy-backing off of what was last said, training with shoddy form is just as big a risk for injury as training too heavy is, let alone doing both at the same time.

You’ve heard the saying, “practice makes perfect.” Well, it’s true.

If you practice your form with lighter weight, you’ll be able to execute near-perfect form with the heavier weights. Also, training with bad form will not only increase your risk for injury, but you won’t get the most out of the muscle group that you’re training.

That’s why the first 4 weeks of this beginner workout program should be focused on executing your movements with great form. That doesn’t mean that you’ll only be training with light weights, it just means that there will be a special emphasis placed on your form.

4. You Will Train to Fail

That sounds scarier than it is. Basically, what I want you to do is to learn how to train to failure.

Though the first 4 weeks of this program will place more emphasis on training with the correct form, the last 4 weeks will be a test of your will.

During the last 4 weeks, you’ll have to push yourself both mentally and physically to train to failure. However, training to failure doesn’t mean that you train until you can’t train anymore. It simply means that you should use a weight that would allow you to fail at an X number of reps.

For example, if I said that you should do 10 reps to failure, that means that you should choose a weight that would fail you on the 10th rep and that performing the 11th rep would be impossible.

5. Keep the Rest to A Minimum

When training for a physique change, the rest that you take in between sets is extremely important. It’s recommended to rest 1-2 minutes between sets. Unless you’re training for strength, resting for longer than 2 minutes will deter your gains.

For muscle-building, you want to rest just long enough to allow your body to get rid of metabolic waste in the bloodstream and to, of course, allow you to catch your breath for the next set.

However, muscle groups differ in size, therefore, for smaller muscle groups, resting closer to the minute mark is advised. Training muscle groups like the legs or back require more rest, and therefore resting up to 2 minutes would be enough.

Though, I like to start my next set whenever I’ve caught my breath, even if that means resting for 30 seconds.

6. Change = Growth

If you want your body to keep growing, you need to keep forcing it to adapt. One way of doing that is by overloading the muscle. Another way of doing it is by changing the routine.

Remember what I said about being the guy who does the same thing and looks the same for the last couple of years? You don’t want to be that guy. And by changing your routine; exercises, reps, sets, intensity principles, etc. are what will help your body to change.

The 8-Week Beginner Workout Program

Phase 1: Weeks 1-4

Key Points:

  • Train 2 days on, 1 day off. Rest weekends.
  • Rest 1-2 minutes between sets.
  • Emphasize on form over weight.
  • Warm-up sets are not included. Perform 2-3 warm-up sets.
  • Increase weight by 2-5 pounds each week.
  • Perform workouts as upper body day, lower body day, etc. Never perform two consecutive upper or lower body workouts.

Workout 1: Upper Body

Flat Bench Press — 3 sets, 8-12 reps

Incline DB Press — 3 sets, 8-12 reps

Flat Bench DB Flyes — 3 sets, 10-15 reps

Seated Overhead DB Press — 3 sets, 8-12 reps

Upright Row — 3 sets, 12-15 reps

Side Lateral Raises — 3 sets, 15 reps

Workout 2: Lower Body

Barbell Squats — 3 sets, 8-12 reps

Leg Press — 3 sets, 10 reps

Hack Squat — 3 sets, 12-15 reps

Leg Extensions — 3 sets, 12-15 reps

Planking — 3 sets, 30 seconds

Workout 3: Upper Body

Bent-over Barbell Row — 3 sets, 8-12 reps

Pulldowns — 3 sets, 8-12 reps

Seated Cable Row — 3 sets, 10-12 reps

Barbell Curl — 3 sets, 10-15 reps

Concentration Curl — 3 sets, 12-15 reps

Close-grip Bench Press — 3 sets, 8-12 reps

Rope Pressdowns — 3 sets, 12-15 reps

Workout 4: Lower Body

Stiff-leg Deadlift — 3 sets, 8-12 reps

Lying Leg Curls — 3 sets, 12-15 reps

Seated Leg Curls — 3 sets, 12-15 reps

Standing Calf Raises — 3 sets, 15-20 reps

Donkey/Seated Calf Raises — 3 sets, 15-20 reps

Planking — 3 sets, 30 seconds

Phase 2: Weeks 5-8

Key Points:

  • Train 3 days on, 1 day off, 2 days on. You’ll be training for a total of 5 days a week, which could be Sun, Mon, Tues, Wed (Rest), Thurs, Fri, Sat (Rest).
  • Rest 1-2 minutes between sets.
  • Keep form in mind, but train to failure on two isolation exercises per workout.
  • Warm-up sets are not included. Perform 2-3 warm-up sets.
  • Keep increasing the weight by 2-5 pounds each week.
  • Keep performing the workouts as upper body day, lower body day, etc. Never perform two consecutive upper or lower body workouts.

Workout 1: Upper Body

Flat Bench DB Press — 3 sets, 8-12 reps

Incline Barbell Press — 3 sets, 8-12 reps

Incline DB Flyes — 3 sets, 10-15 reps

Bent-over Barbell Row — 3 sets, 8-12 reps

Pullups — 3 sets, 8-12 reps

Seated Cable Row — 3 sets, 10-12 reps

Workout 2: Lower Body

Barbell Squats — 3 sets, 8-12 reps

Leg Press — 3 sets, 10 reps

Stiff-leg Deadlift — 3 sets, 8-12 reps

Lying Leg Curls — 3 sets, 12-15 reps

Seated Leg Curls — 3 sets, 12-15 reps

Planking — 3 sets, 45 seconds

Workout 3: Upper Body

Seated Overhead Barbell Press — 3 sets, 8-12 reps

Upright Row — 3 sets, 12-15 reps

Front DB Raises — 3 sets, 15 reps

DB Curl — 3 sets, 10-15 reps

Hammer Curl — 3 sets, 12-15 reps

Bench Dips — 3 sets, 8-12 reps

DB Skull Crushers — 3 sets, 12-15 reps

Workout 4: Lower Body

Hack Squat — 3 sets, 12-15 reps

Lunges — 3 sets, 12 reps per foot

Leg Extensions — 3 sets, 12-15 reps

Standing Calf Raises — 3 sets, 15-20 reps

Donkey Calf Raises — 3 sets, 15-20 reps

Seated Calf Raises — 3 sets, 15-20 reps

Planking — 3 sets, 30 seconds


Keep the ‘rules’ that have been outlined in mind and in your workouts, and soon, you won’t be a beginner in the gym.

Keep pushing through and keep trusting the process. The results won’t come over night. Honestly, I wish that they did, but that’s not the case. If it was, then everyone would be doing it and there would not be any admiration for a good physique.

Chris Washington <![CDATA[Military Diet Meal Plan To Lose Up To 10 Pounds In 3 Days]]> 2017-07-06T22:19:45Z 2017-07-02T19:09:04Z
Everyone that is overweight goes under strict regimes to lose some pounds, but the yo-yo diets usually do not work once you finish dieting. That is because you are starving yourself and once your last day from the diet passes, you indulge in eating what you have been missing for weeks. Therefore, soon you get back to where you were and you have achieved nothing.

What Is a Military Diet?

This is a diet that can help you lose 10 pounds in just 3 days without strenuous exercise or prescriptions. The 3 day military diet is cheap and the food combinations are designed to burn fat, speed up your metabolism and lose weight in no time. In fact, this diet is one of the best natural diets for fast weight loss without any prescriptions.

The diet combines low calorie and chemically compatible food that is designed to work together and immediately start your weight loss. And because of the fact that military diet is 3 days on and 4 days off, it does not slow down your metabolism like other diets.

You need to be really determined and strong-willed to do it. When you eat according to this diet, you should not complain about hunger because you are used to eat a lot more calories a day. If you do that, you will regain your weight by eating more calories than burning them. It is crucial that you stay committed.

This diet works in emergency situations, when you desperately want to lose weight in a very short time before an important event. But if you follow the military diet for a month you will end up losing up to 30 pounds.

What Is the Military Diet Based On?

The military diet is all natural and gives you fast results to keep you motivated. Overweight people spend a fortune on products and services that promise miraculous results, but they often do not succeed. Contrary to that, losing weight with military diet is not complicated at all if you stick to the plan. Soon you will see the results you wished for without spending so much money.

1st Day


  • Half a grapefruit
  • Slice of toast
  • 2 tbsp of peanut butter
  • 1 cup tea or coffee


  • ½ tuna
  • Slice of toast
  • 1 cup of tea or coffee


  • 3 ounces of meat
  • 1 cup of green beans
  • ½ banana (or some other fruit)
  • 1 apple
  • 1 cup of ice cream (vanilla has the least calories)

2nd Day


  • 1 egg
  • ½ banana (or some other fruit)
  • Slice of toast


  • 1 boiled egg
  • 5 crackers
  • 1 cup of cottage cheese


  • 2 hot dogs (no bun)
  • ½ cup of carrots
  • 1 cup of broccoli
  • ½ banana ( or some other fruit)
  • ½ cup of vanilla ice cream


3rd Day


  • 1 slice of cheddar cheese
  • 5 crackers
  • 1 apple


  • 1 boiled egg
  • 1 slice of toast


  • 1 cup of tuna
  • ½ banana
  • 1 cup of vanilla ice cream

Rest for 4 days and repeat the cycle. If you want to lose some more weight and get in shape, you should combine the diet with some physical activity. It does not have to be anything drastic, just a walk around the park or climbing stairs will do just fine. But it would be also good if you have some exercise routine like running, jumping rope, swimming or some other physical activity.

Chris Washington <![CDATA[How to Increase Arm Size by Doing These Compound Exercises]]> 2017-08-10T23:24:29Z 2017-06-29T01:00:19Z

If you want to find out how compound exercise can help you in increasing your arm size you’re at the right place. In this article we present you the mechanics and benefits of doing compound exercises.

If you’re one of those people that rely on doing only isolation exercises for developing your biceps you’ve probably noticed that they are not as efficient in delivering the results.

Although exercises like skullcrushers or biceps curls or rope pushdowns do target the arm muscle, they should not be the core of your exercise. Their greatest flow is exactly in that narrow focus of activation.

And although many think that they crucial in building the size of your biceps and triceps, the truth is that nothing beats good old fashion compound exercises when it comes to growing your arms.

Of course, isolation exercises are very important for adding definition to your arm muscles and should always find their place in your workout routine. But, if you want to grow huge, you’ll have to rely more on deadlifts, squats, pull-ups, and other compound exercises.

They don’t activate only tour arm muscles, but involve a great many other fibers from the larger muscle groups.

This in turn increases your testosterone production during the workout, which is the real key in boosting your muscle growth. Without testosterone you’ll have problem not only to build up your arms, but any muscle in your body.

So think of the compound exercises as a way of building up your arms through total body activation. If you’re convinced, and want to find out a compound exercise that builds your arm size and strength by boosting up your testosterone production, take a peek from our list of suggestions.


#1. DIPS

Dips are a classic strength training exercise that is very efficient in building up your arms. They are primarily focused on your triceps, but also involve chest and shoulder activation.


If you want to really fire up your arms, you should focus on keeping your body as straight as you can when you perform them. Begin by using only your bodyweight until you can handle 4 sets of 12 reps. Once you reach this number, it’s time to start adding weight.


Unlike the previous exercise the close grip bench presses are not as frequently included in arm training routines, while they should be. This exercise is rather simple to perform – just narrow your grip when performing the bench press.


However, by moving your hands you also shift the focus of activation to the triceps. As this variation of the bench press reduces the involvement of your chest muscles, you probably won’t be able to handle as much load as with the regular grip.  Start with reduced weight. Keep your rep range to 8-12, and complete 4 sets.


Although in the minds of many people the chin-ups and pull-ups are one and the same thing, there’s one minor, yet colossal, feature in their execution that separates them. Namely, while you perform the pull-ups with palms facing away, in the chin-ups you perform the movement with your palms the other way around. The primary focus when performing the chin-up should be put on using the biceps to perform the lift. You should feel the biceps contract.


Start by doing 4 sets to failure with bodyweight. Once you’re able to perform 15 reps in a set, it’s time for adding weight. The chin-up is not an easy exercise and many newbies will find it difficult to pull out even a single rep. If you find yourself among them the trick to overcoming this obstacle is to jump at the top using your momentum. Then, start lowering your body down slowly.

In this way you adapt your body to the mechanics of the exercise, and develop the required muscles. However, you should not push yourself too much, as this move is exhausting for your muscles. Five reps should do the trick. Once you’re able to pull out 1 or 2 normal reps, switch to regular chin-ups and build on that.


Hold the loaded barbell with your palms facing toward you. Slightly bend your knees and lean your torso forward. Lift the barbells to your stomach.


Rotating your grip increases the involvement of your biceps. In addition, performing the rows with your palms facing towards you helps you to increase the range of motion. As a result your lats get more involved in the move.

With its ability to recruit a greater variety of muscles, the barbell rows fall in line with the previous exercises that increase your testosterone production.


Speaking about testosterone, you’re probably aware that it’s probably the most important hormone when it comes to building muscle size. It’s the essence of our masculinity.

Testosterone provides your body with energy, speeds up muscle growth, reduces your fat levels. If you want to grow, it’s essential to learn how to increase your testosterone production.

Either that, or take some of the proven testosterone boosters. Just make sure that you select products that contain ingredients that work. Otherwise you’re not only wasting away money, but hurting your system as well.

Want Unlimited Muscle Growth and Power Potential?

After doing mind-numbing amounts of research I have discovered only a few select testosterone boosters actually significantly boost my muscle growth and after doing research I found an overwhelming amount of positive reviews and only 2 that stand out because of their incredible impact.

These 2 have sky-rocketed thousands of people’s testosterone levels and if you’re as excited as you should be here’s what you need to try for FREE

  1. Testabolan Cyp
  2. Power Testro

Chris Washington <![CDATA[4 Step Guide To A Better Physique Goes Viral]]> 2017-06-23T18:57:15Z 2017-06-23T18:57:15Z So, this guy on Tumblr has been going viral with his blog post with his brutally honest 4-step guide to lose weight.

So, without further a do, here the blog:


I’ve spent the past year losing 80 lbs and getting in shape. A lot of people have been asking me how I did it; specifics like what diet I was on, how many times a week I worked out, etc etc. So I thought I’d just answer everyone’s questions by giving you guys step by step instructions on how you can achieve everything I have… IN JUST 4 EASY STEPS! Ready? Here we go!!!


This is a big one, and one that you’ve probably heard before. Every time you drink a beer, it’s like eating seven slices of bread. That’s a lot of bread!


This is especially true when you go out to eat at restaurants. A good trick to do is when your meal comes, cut it in half and right away ask for a takeout container, so that you can save the rest for later – and even better, if you start your meal out right by ordering lean meats and veggies, you’ll slim down in no time!


And not just broken; shattered. Into itsy bitsy tiny little pieces, by a girl who never loved you and never will. Join the gym at your work. Start going to the gym regularly, and even though you don’t know that much about exercise and you’re way too weak to do pretty much anything but lift 5 lb weights and use the elliptical machines with the old people, do it until your sweat makes a puddle on the floor. Then go home and go to bed early and the next day do it again. And then again. And then again.

Listen to stories of your ex-girlfriend fucking around with gross and terrible people, stories from your friends who think they are doing you a favor. Go to the gym and make more puddles of sweat. Buy books. Learn about different muscle groups and how they work together. Start eating healthy. Learn about nutrition. Plan out your week of meals. Try to forget her.

After work one night, go up up up all the way to the top floor of the parking garage and walk all the way to the back. Look out at the twinkling lights of the skyscrapers of downtown Los Angeles and think about how every single one of those office lights represents a person. Try to imagine how they feel. What they’re doing right then; if they miss someone special, if they wonder if someone special misses them. Then realize that most of those lights are probably shining into offices with no one in them except for a custodian or two. Realize you are alone, that you are staring at no one. Turn your collar up against the cold and drive home to a meal of a single chicken breast and steamed vegetables. Go to sleep. Go back to work. Go to the gym. Sweat.

Buy a scale. Pick a goal weight. Imagine the goal weight as a shining beacon on a hill. You are at the bottom, in the dark. Talk to her at work. Notice the awkward way she walks in high heels and her goofy smile when she looks over at you. Feel something clench inside your chest. Think about the gym and what muscle groups you are going to work that night.

Get on the treadmill. Push yourself to level 3, then level 4. Then 6. Run so fast you feel like you are going to die. Hit level 10. Pray for death. Think of how bad she makes you feel. Find the strength to keep going.

Late one night, make the mistake of looking at her Facebook and Instagram posts. Feel lower than you ever thought possible. Unfriend her and try to forget what you’ve seen. She is doing things with other people that you asked her to do with you. She is having a great time without you, and you are wasting your life listening to Taylor Swift on repeat and making sweat puddles on a gym floor.

Watch as your life shrinks down to four things: 1.) work, 2.) the gym, 3.) the food you eat, 4.) sleep. She wears the necklace you bought her and tells you that she got it “from someone who’s really special”. That night you discover that Slayer’s “Angel of Death” might be the perfect song to do squats to.

Start to make friends at the gym. Vince and you spot each other on Wednesdays; Chase and you spot each other on Fridays. You used to look down on bro nods and fist bumps – but since that’s how gym rats communicate, that’s become the language you speak most often. Work, Gym, Food, Sleep. Over and over. More sweat puddles. More fist bumps. You run hundreds of miles and lift thousands of pounds.

You start to see new people working out here and there and you realize you have done something you once thought impossible: You have become one of the regulars. Once in a while, you are the last one leaving the gym. You make a point to get to the gym earlier, but your workouts start to stretch from one hour to ninety minutes to two hours. You are now routinely the last person at the gym. You run. You lift. You make more puddles.

Your body changes slowly, then all at once – you are suddenly thin and muscular. You hit your goal weight, pick a new one, then hit it again. You go out and buy new clothes. You receive wave after wave of compliments. Your ex tells you that she’s seeing someone else. Your chest clenches. You feel exhausted.

That night you go to the gym. You listen to all her favorite songs. You run farther and lift more than you thought your body was capable of. It is a good workout. It leaves you numb. You go home and eat a single chicken breast and steamed vegetables. You go to sleep. You dream of a bottomless black puddle.

You’ve stopped drinking alcohol months ago, so now when you hang out at bars or parties you don’t talk to anyone new. But with your new body and new clothes, gorgeous women hit on you constantly. One time, a woman literally comes up to you and says she thinks you’d be good in bed and hands you a napkin with her number on it. As she is talking to you, her hand resting on your chest inside your shirt, all you can think of is how badly you need to beat your best time sprinting across the park across from your house the next day. That night when you get home you research the best shoes for trail running and click “buy”. The shoes are a hundred dollars. The phone number goes in the trash.

There is a girl you see a lot at the gym, who always does these weird leg exercises you’ve never seen before. She’s beautiful. You make it a point to not look at her – because you are overly worried about looking creepy like that guy in the blue shirt who never wears underwear and always hangs around the lat pulldown machine – but you notice this girl is always at the gym when you are, and seems to always choose the bench next to you. You turn up the Slayer and concentrate on making your puddles bigger.

Your ex parades her new boyfriend around, flatly ignoring you the entire time. He is taller than you, more ripped than you, better looking than you, and – according to the Greek chorus of your mutual friends – he comes from money. As you watch her introduce him to everyone but you, you remember how her blue eyes lit up underneath the ferris wheel on her birthday when you gave her those bracelets she’s wearing. In your pocket, your hand makes itself into a fist.

That night, you deadlift your body weight. You sneak a photo of yourself in the mirror and email it to yourself with the subject heading “You Are A Warrior”. The next day you are disgusted with yourself and delete it.

You make puddle after puddle after puddle and eat single chicken breasts and work and sleep and the weather gets warm and then gets cold and you know all of Taylor Swift’s songs by heart and the only things that exist in the entire universe are you and The Gym and then something different happens: a night comes where you are not the last person in the gym.

It is you and the girl who does the weird leg exercises. You end up walking out at the same time.

Her name is Melissa and she works in the building next to you. She’s worked there for two years. She asks you out to dinner on Friday, promising it’ll be healthy. The leg exercises are Pivoting Curtsy Lunges.

You start seeing Melissa a lot, both inside the gym and out. You tell no one. You add a couple cheat days to your week – for when you two get dinner and share dessert – and you start getting a lot less sleep. You phase out Slayer in favor of Springsteen. Vince and Chase note that you’ve stopped looking like you’re praying for death when you run. Your ex texts you late at night to ask you out to coffee, but you don’t write her back. You can’t remember the last time you fantasized about puddles.

One night you’re walking Melissa to her car in the parking garage and she is parked up up up all the way on the top floor. She says she wants to show you something and she takes your hand and leads you all the way to the back. You both stand there in the dark looking out over the twinkling lights of the skyscrapers of downtown Los Angeles.

“Isn’t it beautiful?” She says. “All those lights.”

You tell her that yes, it’s beautiful, but it makes you sad. All those pretty lights mean nothing; they’re just shining into cold lonely offices with nobody in them. Melissa squeezes your hand and says yes, each light is an empty office – but they’re only empty because the people have all gone home for the day. All those twinkling lights aren’t sad; each one is a person who’s at home, happy with the one they love. And how romantic is that?

You look at her in the lights and she smiles. Something in your chest expands.

Late one Sunday afternoon you are writing out your rent check and realize it’s been exactly a year since you started working out. You think of all those miles you’ve run and those pounds you’ve lifted and chicken you’ve eaten and puddles you’ve made. It doesn’t seem that bad. You realize that it’s not about hitting a goal weight, or lifting a weight. It’s about being able to wait. Waiting, being patient, and trusting that life will slowly inch along and things will eventually get better. After all, change takes time.

But time is all it takes.


Too much sugar!!!

Via Aaron’s tumblr

Chris Washington <![CDATA[How to Get Six Pack Abs – The Most Common Questions, Answered!]]> 2017-06-23T01:08:39Z 2017-06-23T00:22:03Z “How to get six-pack abs?”  is probably the most sought after question there is in the fitness world. Everyone wants to know what the latest ab exercises are, will it give them an extra edge to the previous ones, what kinds of food to eat to achieve it as quickly as possible and how to structure their ab training program. In order to help you in your pursuit of building a shredded midsection we’ve made a list of the 10 most asked questions and answered them accordingly to achieve those spectacular abs that will have people turning their heads at the beach.

1. I’ve been told crunches are the most effective exercise to chisel my abs. Is it true?

Actually no. Crunchers do work the abs, however there are far more effective exercises targeting your midsection. One study has shown that doing the vertical chair knee raise, can stimulate your abdominal muscles by around 200% more than a standard crunch. Abdominal muscles have a crucial role in supporting the torso when doing squats and deadlifts, which are compound movements exceedingly more beneficial than crunches. They expend more calories as well, which is what we call training economy.

2. How should one train if he/she is to lose fat optimally?

The simple answer would be to go as hard and as heavy as possible in each training session. High-intensity training is proven to stimulate the release of lipolytic hormones, as well as GH (Growth Hormone) and epinephrine, which can aid in increased post-workout expenditure of energy and fat burning.This post-workout effect is related to metabolic boost, which is also known as EPOC (Excess Post-Exercise Oxygen Consumption).

Training your whole body in one training session with high volume increases the resting expenditure of energy significantly up to 72 hours post-workout in individuals who’ve had resistance training experience and who haven’t had. One study has found that the EPOC post-workout, whilst training with significantly heavier loads, around 80% of your 1RM, is much higher in comparison to training with lighter loads at around 50% of your 1RM. The heavier the load, the bigger the caloric expenditure after you’ve finished training.

3. Why is belly fat so hard to get rid of?

While all people are genetically predisposed to storing fat in different body areas, the stomach is in most cases your body’s preferred choice of depositing and accumulating fat, even when you are following a very strict training and diet regimen. Bodybuilders can attest to this since the lower abs are usually the last muscles to appear before a competition.

Various hormonal changes which could result from a lack of quality sleep, accumulated stress and again can add to the existing fat deposits on your midsection area. In this case, there’s no magic cure to get rid of it fast, you need to eat properly, train on a consistent basis and keep track of your caloric intake and expenditure.

4. How much time would it take for me to see my six-pack?

Out of all the questions, this might very well be the most common. Unfortunately, there isn’t a simple and straightforward answer to this since there are some many variables involved, like your current fat levels, fitness level, training program, dietary habits, stress levels and sleep quality and duration. In any case, it won’t come overnight.

It takes hard work both in and out of the gym and time. Combine sound training and diet plans together, follow them consistently for a duration of at least 3 months before aspiring to see any kind of results.

5. What one needs to eat if he/she is to get a six-pack?

The most important thing is to increase protein intake and decrease carb intake. Opt for healthy complex carbs such as whole grains and veggies and ensure that every meal has a source of lean protein such as fish, chicken or Greek yogurt. You shouldn’t avoid fat altogether, though.

You should consume healthy fats coming from various fish types, fish oil, various nuts and all kinds of leafy veggies. We suggest you sort out your diet so that it includes 3 or 4 meals comprised of whole foods and 1 or 2 protein shakes a day. Drink the shakes before and after working out. The trick is to always opt for veggies and fruits in an unprocessed form which are dense in nutrients as well as slow-absorbing carbohydrates. You can include eggs, Greek yogurt, yams, chicken breast, fish, beef, olive oil, nuts, almond butter, quinoa and some whole grains.

6. Will taking supplements help me get a six-pack?

The very name of supplements indicates that they exist to supplement your diet, not be the basis of it. No amount of supplements will substitute hard work in the gym, good nutrition, and consistency. You should first build a nutrition and training plan as your basis before adding supplements to your diet.

If your goal is to lose the excess fat, you can try a fat-burning supplement, but be careful in your choice and always look for supplements that have ingredients known to work based on studies. Natural fat burners you could try are coffee, red pepper extract as well as raspberry ketones.

7. Will I get to keep my six-pack after I’ve finished using the fat-burning supplement?

If you stay diligent and consistent with your training and nutrition, you will be able to maintain your six-pack even without using fat-burners. The majority of people eat a lot “cleaner” food and train even more intensely whilst taking supplements, but unfortunately revert into the old lazy habits as soon as they stop. This is what leads to the “yo-yo” syndrome which basically means fluctuating body weight in a small amount of time. As always, being consistent is the key to success.

8. Who can get a six pack easier? Women or men?

Generally, men are much better at achieving a six-pack since their bodies release a lot more testosterone than women, which ultimately allows them to gain more muscle tissue and expend more calories while working out and resting. Women achieve it slower since their hormonal environment as well as genetically determined muscle mass isn’t that conducive to building muscle fast, which makes it all the more important to women that they use big compound movements involving multiple muscle groups at the same time.

Taking that into consideration, it’s worth mentioning that as we get older, it becomes harder for both men and women to achieve a six-pack look. As we get old, our hormonal levels decline. But, studies have shown that strength training increases lean muscle mass as well as strength, which in the long-run will enable us to maintain a shredded look. As always, lifting weights is essential to achieve this. Proper eating and taking supplement can also aid you in increasing the levels of essential fat-burning and muscle building hormones.

9. I don’t actually want to have a six-pack; a flat midsection is enough. Can it be done?

Of course, but why wouldn’t you want to have a six-pack also? Anyways, even if getting a flat stomach is your only goal, it is recommended that you train the midsection targeting all its angles 3-4 times a week, so that you can strengthen the core muscle that will not only get more aesthetic but will also help you train better and harder and avoid the risk of injury.

10. What mistakes do people make when training for a six-pack?

In almost every case, when people do not get the results they wanted, it most surely is because they have been eating too many calories or have been eating the wrong food and sometimes both. You can fix this by recording everything in a journal. Besides keeping a training journal where you write down all exercises, sets, and reps, you should also keep a nutrition journal.

Documenting everything you’ve eaten during the day can prove to be extremely valuable since it enables you to review your plan and make the necessary tweaks if need be. Everyone’s body reacts differently, so if you want to know what works best for you, you need to get more acquainted with your body’s needs and its feedback.

Chris Washington <![CDATA[6 Hacks To Get Rid of Stomach Fat – Very Few People Do #3]]> 2017-06-21T19:32:54Z 2017-06-21T19:08:55Z So, you’ve had it with your stomach fat and you want it gone right now. Unfortunately, this will take some time – you didn’t put all that fat in one week, so you shouldn’t expect it to disappear overnight as well. Belly fat is a metabolically active type of fat that’s seated deep inside the abdominal cavity, and it’s usually the last to melt away when you’re trying to lose weight.

But there’s a lot of changes you can make to your lifestyle in order to achieve this goal. The article below contains six methods you can use if you feel ready for long-term improvements: being more healthy, getting rid of the excess stomach fat and simply looking the best you can!

1. Straighten out your life

Yes, this part is important for your weight loss goals as well. If your general lifestyle perpetuates stress, dieting will be difficult and won’t bring much of a progress. When your cortisol levels are constantly high, your body will be inclined to store more fat. Find a better way to deal with daily obligations, family situations or problems at the workplace – stress has a negative effect on your overall health and can quickly become a pattern of living that’s hard to shake off.

Make sure you get a minimum of 8 hours of sleep at night and make some time to relax. Learning to take care of yourself is the most important foundation for improvement in any area of life.

2. Mix up your calories

If you’re like most people, when you want to lose weight you’ll start off by dramatically cutting a lot of calories from your diet. This creates a calorie deficit that can eventually backfire and discourage you even further. If you want to make lasting positive changes concerning your body, you’ll need to do some research and learn more about the inner workings of your metabolism.

It’s natural for your body to resist the changes you’re trying to make to your diet. After all, it has been used to a certain lifestyle. Reducing your calorie intake leads to increasing hunger cravings, since your body is not receiving the nutrients it needs and was used to getting regularly. You’ll be fine at the beginning, but later on as the hunger cravings increase, you could face some difficulties keeping them under control and you might end up overeating. Starving your body is simply not a good way to go.

But the real problem is that after a few weeks of rigorous dieting, the body will adapt by decreasing the production of your thyroid hormones, which in turn will slow down your metabolism, making it even harder to burn off calories. On the other hand, these stressful changes will push your levels of insulin and cortisol really high, making your body store more fat. And the answer to this problem is not reducing the calorie intake even further – that will only make things worse.

To avoid this situation, you need to find ways to prevent your body from getting used to a certain daily calorie intake. The constant change will keep it on the edge and as a result you’ll burn more calories. Try changing the level of daily calorie intake by changing the amount of calories you consume every week or two. This will trick the body into not lowering its metabolism and you can continue burning that stomach fat while not having to endure constant hunger cravings.

3. Eat the right type of foods

A good diet is one of the most important parts of this process. Some foods simply work better at helping you lose fat while maintaining a healthy intake of nutrients and calories you need to function properly. Here is a list of 7 foods to keep you full and prevent you from holding too much water and waste in the body at the same time.

  • Avocados – Avocados  contain a lot of fibre and healthy fats which keep you full, maintain your testosterone levels high and enable you to lose stomach fat. Remember, there are different kinds of fat, and not all of them are bad for you.
  • Peanut Butter – peanuts are an excellent source of healthy fats, and they can keep you full for a long time. Combined with some fruits, a natural variant of peanut butter can be a tasty and healthy snack. Stay away from the regular kinds of peanut butter because they contain a lot of processed ingredients.
  • Dark Chocolate – Contrary to popular belief, chocolate can be helpful in the process of losing fat, which doesn’t mean you should stuff yourself with it. A little bit every day will give your body a decent intake of antioxidants.
  • Green Tea – Research has shown many times that green tea can be a powerful and inexpensive tool for fat loss. It contains a lot of antioxidants and it supports your metabolism.
  • Cinnamon – Cinnamon is another great source of antioxidants which stabilize your blood sugar levels and improves your insulin sensitivity. And it can be a great addition to your favorite foods!
  • Yogurt – Choose a sugar-free type that has a lot of probiotics (greek yogurt is a good option) and mix it with pieces of your favorite fruit. It’s both tasty and helpful at fat burning!
  • Lean Protein – Meats containing lean protein include chicken, salmon and white turkey meat, to name a few. The best part about them is that the body burns around 30% of the calories they contain just from the process of their digestion, and they will still keep you full for a long time.

4. Boost your metabolism

Why is metabolism so important? First of all, having a fast metabolism allows us to eat more and still maintain the same amount of weight. Additionally, having a strong metabolism will prevent unhealthy foods from increasing your storage of fat. If you’ve had a number of unsuccessful diets in the past period, they have most probably taken their toll on your metabolism. An active metabolism is crucial in the process of burning fat, and fortunately there are a lot of ways to boost it.

All calories are different and have their specific effect on your organism. While some have a definitive negative effect on your metabolism, others can help you burn more calories. For example, complex carbs are better for you because they boost the metabolism a lot more than simple carbs that get digested very quickly. Proteins, on the other hand, are very powerful and can increase the metabolism by 30%!

The thing is that your body has to work very hard to break down protein, so a third of the calories it contains are getting spent in that process. This puts protein on the top of the list of nutritients you need to consume while you’re on a mission to burn more calories.

So for a good start, replace the simple carbs with more complex ones, and increase the consumption of foods high in protein.

5. Eliminate artificial foods from your diet

In order to last longer and taste better, a lot of products contain a variety of chemically engineered additives, preservatives and added sugar. If you want to achieve your fat loss goals, you’ll need to choose your products with greater care for their nutritional values and means of production. Opt for naturally produced foods that are free of unhealthy and even toxic additives.

Good quality food is essential for both your health and appearance, so don’t stuff your body with cheap, over processed foods that don’t keep you full, slow down your metabolism and turn into stored fat right away.

6. Use a fat burning supplement

As discussed above, your body will resist the changes in the diet you’re forcing it to live by, and those last 10% of fat will be the most difficult to get rid of – especially on the stomach. Keep this fact in mind and don’t get discouraged when you struggle with a slow progress.

One way to boost the fat burning process is by using a fat burning supplement, in addition to the healthy diet and exercise. Although some supplement companies have created an infamous reputation for fat burning supplements as dangerous and ineffective in general, this is not the whole truth.

There are plenty of effective and natural products which contain ingredients like Vitamin B6 and B12, already proven as helpful at fat loss. Do some research and choose a high quality supplement that will speed up your progress and motivate you to go even further down the road – shredding those last bits of fat on your belly!

The older you get, the more stubborn your belly fat becomes. And getting rid of stomach fat is actually important for greater reasons than better looks. The excess abdominal fat which surrounds the internal organs is a predictor of heart disease, type 2 diabetes, insulin resistance and many types of cancer. No matter what you read and hear, there ain’t any incredible tricks that will magically melt the fat surrounding your stomach – if you want it gone, be ready to make some long-term changes in your lifestyle.

Chris Washington <![CDATA[“Nobody Was Like Me” – Arnold Schwarzenegger [Motivational Video]]]> 2017-06-20T20:12:36Z 2017-06-20T20:11:10Z

The worst thing I can be is the same as everybody else. I hate that – Arnold Schwarzenegger

Chris Washington <![CDATA[The Ultimate Body Weight Routine]]> 2017-06-20T19:44:52Z 2017-06-19T20:05:43Z


Wide-Grip Push-Ups – 4 Sets of 12 Repetitions

As a general rule, the wider your hand placement on a push-up the more you engage the chest. The closer they are together the more you engage your triceps. For this reason place your hands beyond shoulder width apart and see greater improvements in the chest with this biomechanical variation.

Elevated Push-Ups – 4 Sets of 12 Repetitions

Placing your legs on an elevated platform is a great biomechanical variation to engage the upper chest muscles. For this reason elevated push-ups are a great addition to any routine for anyone wanting to subject their chest muscles to a new form of stimuli and have the body work over a different range of motion.

Single Leg Push-Ups – 4 Sets of 12 Repetitions

This is such a simple variation but try performing your push-ups on one leg. This makes the entire exercise more unstable and unilateral (with one leg or one arm) in nature which forces the muscles of the core to engage more.


Jump Squats – 5 Sets of 5 Repetitions

Jump squats are a plyometric variation of the more commonly performed squat. These are great for building explosive and strong legs, but also they are better designed to activate more, “fast twitch muscle fibers.”

Paused Squats – 5 Sets of 10 Repetitions

(Performed 3-5-1. Three seconds down, five second hold at the bottom and 1 second up) *This paused variation of that is perfect for working the muscles of the legs hard. The paused reps will make your legs, stronger, bigger and more functional.

Plank – 3 Sets of 30-60 seconds

The sit-up is not the best exercise for your abs and performing thousands of them won’t get you a six-pack. Train smarter, not harder and maybe re-think your ab routine.


Wide-Grip Pull-Ups – 5 Sets of 5 Repetitions

As a general rule, the wider your hand placement on a pull-up the more you engage your back muscles. The closer they are together the more you engage your biceps.

Lowered Pull Ups – 3 Sets of 8 Repetitions

This is a great ‘finisher’ exercise for any back routine: lowered pull-ups. It involves standing on a chair or elevated platform so you can begin your pull-up at the top of the movement. Then, holding the bar tightly, attempt to lower yourself as slowly as you can.


Single Arm Push Ups (On Knees if needed) – 5 Sets of 5 Repetitions

This is such a simple variation but try performing your push-up one handed. This makes the entire exercise more unstable and unilateral in nature, which forces the muscles of the core to engage more.

Diamond Push Ups – 5 Sets of 5 Repetitions

As a general rule, the wider your hand placement on a push-up the more you engage the chest. The closer they are together the more you engage your triceps. For this reason place your hands closer together so your fingers form a diamond shape and see greater improvements in the triceps with this biomechanical variation.

Chris Washington <![CDATA[7 Foods That Boost Low Testosterone And Increase Sex Drive]]> 2017-06-16T01:26:27Z 2017-06-15T20:20:29Z Break the plateaus with these proven testosterone boosting foods.

One of the reasons your progress in the gym could be coming to a halt can be because of your low testosterone levels. Low test levels also have its effects under the sheets. It can lead to an unsatisfied partner and a depressed you.

If you have tried changing your workouts and diet and are still not seeing results in the gym, this could be because of your low T levels. Also, if you are noticing a drop in your libido, you should know the reason for it by now.

To be sure that your testosterone levels have dropped, you can get a medical test done. You could also ask your girlfriend — but the medical tests are way more reliable. If you’re a man, low testosterone levels should be alarming for you since they are the hormone responsible for muscle growth and sex drive.


Now that you know this, it can be tempting for you to rush to the nearest supplement store and get your hands on a testosterone boosting supplement. But remember, these are called supplements for a reason. Nothing can beat the effectiveness of foods which boost your testosterone naturally.

The testosterone you gain by eating natural food is maintained for a longer period as compared to supplements. Without any further ado, these are the seven foods which will boost your low testosterone and increase sex drive:

1. Cruciferous Vegetables


Let us put it this way, your mom knew the benefits of green vegetables way before you did. If you are diagnosed with low test levels, you should have listened to your mom when she tried to feed you some healthy cruciferous vegetables.

Increasing the amount of broccoli, cabbage, and cauliflower in your diet rids the body of excess estrogen, thus increasing testosterone. A study found that diets high in indole-3-carbinol, a component of cruciferous vegetables, increases the excretion of estradiol (one of the most important estrogen hormones) in men by up to 50 percent.

Crucifers are also high in fiber, which can help with weight control, and losing weight can also increase your body’s production of testosterone.

2. Oysters


Oysters contain zinc, which in addition to increasing testosterone, increases muscle growth, physical endurance, and sperm production. Other foods high in zinc include chicken liver and pumpkin seeds. Zinc also helps wounds to heal.

Oysters are absolutely jam-packed with zinc, magnesium, selenium, copper, and vitamin D. All of which are crucial for testosterone production. The legend says that the 18th-century ladies man, Casanova, ate 50 oysters for breakfast.

3. Tuna


Tuna is rich in vitamin D. It’s also a heart-healthy, protein-rich food that’s low in calories. Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.

If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, like salmon or sardines. Remember that moderation is key. Consuming too many omega-3 fatty acids from fish and other food sources may increase your risk for prostate cancer.

4. Strawberries


No wonder this fruit is used as a seduction tool by women all over the world. Strawberries are a leading source of vitamin C. This is good news for you since higher intakes of this potent antioxidant have been associated with lower testosterone-busting cortisol levels.

Cortisol is a catabolic hormone released by the adrenal glands in response to stressful situations, including intense exercise. Unfortunately, cortisol competes with testosterone, so high levels can crowd out testosterone, thereby reducing its anabolic benefits.

5. Egg Yolks


Eggs yolks aren’t given their fair share of credit as compared to the egg whites when it comes to their benefits. Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites.

The cholesterol of egg yolks may even help people with low testosterone levels. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day. If you ever questioned it, eggs really do have a sunny side.

6. Pomegranate


Some say it was the Biblical forbidden fruit, and old Adam could have done a lot worse. The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice.

In a study conducted by Queen Margaret University, it was found that men who drank a daily glass of pomegranate juice for a fortnight experienced a surge in the hormone testosterone, which increases sexual desire in males.

7. Extra Virgin Olive Oil


It’s time to take your cooking game to the next level. In a study where young Moroccan men changed to extra virgin olive oil as their main source of fat, after 2 weeks had their testosterone levels increased by 17%.

If food is not enough then you should check out this Ultimate Testosterone Booster