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Would you like to learn how to make a simple guacamole recipe. Basic guacamole dip is easy to make and is extremely healthy. If you would like to learn how to make a healthy guacamole recipe then watch this video and

read on.

A healthy guacamole recipe is primarily made out of avocados. Avocados are mostly monounsaturated fats with very few saturated fats. They are a great choice to fulfill the amount of fat macros that you have set out for yourself. They are packed full of vitamins and taste delicious too. When combined with veggies and a source of protein you can have a basic guacamole dip done in minutes.

First you will need to make sure that you sanitize the surface that you will be preparing the guacamole recipes on. This is especially true if you let your pets on there. Next you need your cooking utensils.

Utensils:

1. Cutting Board

2. Knife

3. Masher or Fork

4. Measuring Spoons

5. Spoon

6. Bowl

7. Sauce Dish

8. Plate

After you have gathered all of your cooking supplies it is time to bring together your ingredients

Ingredients:

1. Celery

2. Broccoli

3. Peppers

4. Carrots

5. Spinach

6. Tomatoes

7. ½ Onion

8. 2-3 Garlic Cloves

9. Avocado

10. ½ a Lemon

11. 1-2tsp Garlic Powder

12. 1-2Tbsp Minced Onions

13. Salt

The celery, broccoli, and peppers are used as vegetables that you can dip into the guacamole. All you have to do is chop them up into smaller pieces. If you do not know how to do this I demonstrate it in my video. Now for the guacamole recipe:

Healthy Simple Guacamole Recipe:

(If you have a food processor it helps a lot)

1. Cut up ½ a small onion, 2-3 Garlic Cloves, Tomatoes, and Spinach into small pieces.

2. Scoop out 3 avocados into a bowl.

3. Mash avocados with a masher or fork.

4. Add the spinach, tomato, garlic, and onion.

5. Squeeze half a Lime or Lemon.

6. Add in garlic powder, minced onions, and salt.

7. Mix.

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Believe it or not coconut oil weight loss is possible and probable. Would you like to know how to use coconut oil for weight loss? Also did you know that it could be used for Candida, Immunity, Sex Drive, Detoxification, Blood Sugar Regulation, Heart Health Well in this weeks video I explain the benefits and uses of coconut oil.

Coconut Oil is a medium chain fatty acid. It is comprised mostly of saturated fats. Most people go running for the hills when they hear saturated fats. This is mostly due to the lipid hypothesis, which is out of date and has been disputed again and again. Coconut oil is not dangerous for your health especially for your heart health.

There are different types of cholesterol out there that effect the health of your heart. Everyday they learn more and more and bounce back and forth between demonizing carbs to demonizing fats. All that we need to know is that coconut oil helps increase your HDL or high density lipoprotein production. HDL is the good cholesterol responsible for escorting LDL (the bad cholesterol that can clog arteries) out of your body.

With so many people avoiding fat I have to make it clear that fat does not make you fat. In fact carbs are a lot more likely to make you fat than any other macronutrient. Not that I am saying carbs are bad because they are not. Fat and coconut oil is necessary for normal brain function, your joints, and producing hormones. If your hormones get out of wack because you're not eating enough fat you will definitely not be losing any weight. Coconut oil and weight loss is a much better option than no fat and no weight loss.

The list of benefits from coconut oil go on and on. Some of my favorite are increase energy, faster recovery time, increased sex drive, and better regulated metabolism. Digestive health is critical for weight loss, and coconut oil helps with digestive disorders as well. This will directly impact your metabolism. If you have seen my other videos you know how much I preach about the importance of having a good metabolism when it comes to weight loss.

The most popular form of weight loss oil on the market today seems to be olive oil followed by peanut oils and butters. The problem with this is that they are comprised of monounsaturated fats, which isn't necessarily the best option for avoiding weight gain. Our bodies fat stores are mostly monounsaturated fat, which makes it a little counter productive to be trying to lose weight by eating the form of fat that our bodies like to store the most.

Have 1-2 Tablespoons of coconut oil for weight loss. Have 1-2 Tbs daily. Although almost anytime is a good time for coconut oil, breakfast and before bed are the best times of the day to have coconut oil. Your body will make best use of coconut oil at the start and end of your day.

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A very common question that I am asked is how to fix bad posture. How to fix your posture is not as complicated as it seems, in theory, but it does take a lot of work and practice. In this weeks video I address how to fix two very common postural imbalances: how to fix shoulder protraction and anterior pelvic tilt (kyphotic Lordosis Kyphotic lordotic).

Bad posture is big problem for many Americans, and all people in general because we spend much of our lives in a flexed position. To further illustrate what I mean, imagine being curled up in the fetal position. This would be the ultimate flexed position, which is the opposite of good posture. We spend a lot of time texting, on the computer, driving, etc. This all impacts our kinetic chain and we end up with bad posture. It's important to start working on your posture because it will only get worse the older you get. Old people don't develop the hump on their back and start looking like quasi moto over night. They first develop the bad postures of shoulder protraction and forward head syndrome.

To fix your bad posture one of the number one methods is to just stand up straight. That's right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve. To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction. Improve Your Posture

Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way you would fix this problem would be working to strengthen the rhomboids twice as much as the chest and lats. Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness. A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the Lats hang off of a pullup bar relaxed for at least 20 seconds 4x.

An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weekend by the position that your hips are in, and are unable to pull the hips into the proper alignment. The way we would fix this deviation is by strengthening the glutes through weight training exercises such as squats, lunges, birdges, and hip extensions. Also it is of even greater importance to spend a lot of time stretching the hip flexors and the lower back. Sit and reach is still one of the best stretches for the lower back.

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Do you ever wonder how many carbs to lose weight you should eat? How many carbs per day is a common question that I'm asked all the time. Well I used to ask this same exact question all the time until I stumbled upon a great way to calculate how many carbs you should have per day.

I've always been told that to become successful at something find good role models that are already great at what you want to be successful at. Once you find these people or this person mimic their behavior and actions. By doing so you will reap the same benefits that they did. That brings me to bodybuilders.

Bodybuilders are not the best role model for everyone muscle wise, and maybe sometimes they take their body fat just way too low. However, everyone can learn and mimic the actions of bodybuilders to decrease body fat and improve body composition. It is a fact that the art of bodybuilding or body sculpting is literally achieving the best leanest body composition. So even though we may not want to look like a bodybuilder, especially one on steroids, we can learn a lot from how bodybuilders eat and exercise to achieve a better fat to muscle ratio. After all they are the best at it.

Most bodybuilders that I have studied consume a 40, 40, 20 split of carbs, protein, and fat. 40% carbs, 40% protein, and 20% fat. This split really works, and I say that from experience. This is usually the split that I do when trying to have a lean look. To figure out your 40, 40, 20 split you first have to figure out how many calories you should be having a day. Then take that number and take 40, 40, 20 percent from that number respectively. Afterwards you divide the number you get for carbs by 4 because there are 4 calories in every gram of carbs.

Or you could just use this calorie calculator haha:

http://www.hardcorebodybuildingonthew...

And then the 40, 40, 20 macro nutrient split calculator:

http://www.hardcorebodybuildingonthew...

It is important to exercise if you want to be able to eat more carbs without hitting spillover. Spillover is a big no no when trying to lose weight with carbs. It occurs when you're body's carb "gas tank" is full and stores any extra carbs as fat. By exercising your body demands more carbs to be used in the muscles.

When asking how many carbs per day to lose weight we want to really make sure that we are more focused on the quality of the carbs. Try to go for slow digesting carbs like brown rice and quinoa throughout the day. Also do not eat the carbs too late at night. Try to stop eating carbs after 6pm. White rice and simple carbs are only to be eaten before or after a workout.

Do not listen to the experts that tell you to stuff yourself with fruit. I've seen many clients really back track by doing this. Fruit will be converted to sugar and give you a big insulin spike. You can get just as fat from fruit as you can from candy if you eat too much of it. Green veggies are your best friend so chow down.

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Would you like to know how to lose weight while sleeping? Well this is the question that I tackle in today's video.

I have a lot of clients constantly asking me how to lose weight, but very rarely do people even consider the fact that you can boost your metabolism while sleeping. I think this is because most people relate fat loss to hard work and high intensity exercise. This is definitely true, there are no quick fix shortucts to achieving the body you want. However, there are little tricks you can do to help increase the amount of calories you burn. So let me explain to you how to burn fat while sleeping.

Losing weight while you sleep is one of the easiest tricks to burn more fat. The first tip that is probably the most important is to increase your resting metabolism in general. I go over this topic in depth in my "how to increase your metabolism" video here:

https://www.youtube.com/watch?v=ikQgK...

Other than increasing your rmr (resting metabolic rate) there are other solutions for how to lose weight while you sleep. One such solution is to focus on specific types of training that break down more muscle tissue. Weight training in general is proven to be the best way to break down muscle tissue safely and effectively. Slow repetitions with weight heavy enough to take you to failure is one of the best ways to maximize hypertrophy or muscle breakdown and gain.

When your muscles are broken down it takes time and energy (aka calories) to repair your damaged muscles. So if you do weight training and break down your muscles, while you are sleeping at night, your muscle tissues will be using calories to repair themselves.

The other very effective and simple way to boost the amount of calories you burn while you sleep is by having a high fat high protein meal before bed. Even though a high fat meal before bed sounds a little contradictory, trust me just give it a try. Fat slows the digestion of whatever meal we just ate. So if I have a piece of steak, chances are it will take a lot longer to break down than a whey protein shake. Don't have fat after your workout because you want the protein to breakdown and get into your bloodstream and muscles as fast as possible.

To further slow the digestion of the meal you eat before bed, have a slow digesting source of protein. Again whey protein is not very slow digesting, but there are plenty of slow digesting protein sources to choose from. This combined with the fat will literally create a weight loss dinner. Protein sources like casein, cottage cheese, milk, pork, steak, chicken, turkey, salmon, and nut butters. Be careful with the nut butters because one macron-nutrient we do not want to have before bed is carbohydrates. Usually nut butters come with carbs, so if I were trying to cut down and lose weight I probably would avoid them all together.

Hope I helped answer the how to lose weight while sleeping question. Go have a weight loss dinner and make it high fat and high protein.

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In today's video, Herb brings up an excellent point. You may be wondering how to lose weight in your thighs. However, as Herb explains, spot reduction is not really possible when it comes to fat loss. However, there is a way we can target certain muscle groups and help certain areas such as the thighs look leaner.

One of the big misconceptions in fitness is that you can spot reduce. I see it all the time in the gym. The fat lady on the floor crunching away until her disks in her lower back rupture. Well I wish she knew that no matter how many crunches she does, she is only building muscle under the fat. This could eventually lead her to having what resembles and even bigger midsection.

This fact brings us to our first tip... diet and nutrition is crucial. Without dieting you will just build muscle under the fat, and instead of spot reduction you'll get spot expansion. Try to eat 5-6 times a day. The meals should be healthy and have a good balance of carbs, fats and proteins. Carb cycling would drastically help too. You can check out my how to get abs video that talks in detail about carb cycling.

You can access that video here: https://www.youtube.com/watch?v=AoTYn...

Still wondering how to lose weight in your thighs? Well there is another thing you can do besides dieting, but remember nothing is as effective as being responsible about what you put in your mouth. Working out has been proven to drastically lower your body fat percentage if done correctly in conjunction with good nutrition habits. You must work out at a very high intensity level to maximize your heart rate and the amount of calories you burn. Also target your thighs through these exercises. By building muscle it will help tone your legs.

1. Wheelbarrow Squats/Hack Squats

2. KB Swings

3. SL T- Bar Deadlifts

4. RB Leg presses/Leg Presses

5. BB Half Deadlifts

6. BB Squats

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Would you like to learn how to increase metabolism so high that you are burning an extra pound of fat every week just from sitting in a chair? Well you will learn about all that and more in today's awesome video.

Let me start by saying that there is a lot of misinformation and exaggerated claims about ways to boost your metabolism out there. I mean some of the things that apparently increase your metabolism are quite ridiculous. Before I made this video I researched the topic, and saw one lame excuse after another of solutions to a faster metabolism. What I found was that almost all of the solutions were easy quick fix remedies that even the laziest people would be comfortable doing.

The problem is that the majority of these solutions either completely don't work, or they work so little that there is hardly even a point to pursuing them. One of the genius solutions to speed up metabolism is to drink a lot of cold water. I mean I get that your body will have to work to bring the cold water down to normal temperature, but for me this is a solution that falls into the hardly works category. For lazy people it seems like the perfect solutions, but I know plenty of overweight people that drink plenty of cold water. There has to be a better strategy than this.

Another commonly held solutions to increase your metabolism is to eat chili peppers. Chili peppers are one of the foods that boost metabolism because they contain seeds that contain pectin, which is where the majority of that burning, spicy feeling comes from. When you eat a chili pepper and you sweat, it's not just because the pepper tastes hot. You sweat because your body temperature actually goes up when consuming the pepper. Your body has to bring the temperature back to equilibrium which is what results in a slight increase in your metabolic rate. This definitely falls into the category of hardly effective.

Coffee, apple cider vinegar, and green tea are all other lazy people ways to boost your metabolism. Coffee stimulates your nervous system and causes your fat cells to burn fat. It also obviously increases your heart rate. Apple cider vinegar has proven benefits for fat loss as well. It is recommended that you have two tablespoons of apple cider vinegar in the morning with breakfast to get your metabolism going. Green tea is delicious, healthy, full of antioxidants, and has properties that can help increase your metabolism.

With all that said there is one method that blows all of these other lazy people methods out of the water. This method is exercising with heavy weights. I know that this sounds way harder than drinking water or having apple cider vinegar everyday, but I also promise you that it is way more effective. By exercising with heavy weights you will build lean muscle mass. Muscle is directly linked to your metabolism. The more muscle you have on your body the more calories your body will burn just to sustain itself. Do yourself a favor and stop looking for the easy way out and start lifting weights, you will not regret it.

How to increase metabolism you ask? Well the solution is simple, and effective, but takes hard consistent work. You must exercise and build muscle. Over time the effect it has on your metabolic rate will be drastic. If you're really looking for ways to boost metabolism this is what you need to do. Stop chugging the water, coffee, and apple cider vinegar, and try exercising with heavy weights, you will experience drastic changes in your body composition. Subscribe to our channel to enjoy more free fun tips in the future.

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Would you like to know how to get abs fast? Well I am about to reveal the fastest way you can "actually" lose stomach fat fast. You can rest assured that this is not a scam because even though this video is about getting abs FAST, I promise you it will still take a good amount of time and hard work. Read on if you would like to learn my most guarded tricks on how to get abs fast.

Most how to get abs fast products, infomercials, and services are straight up scams. Scams that promise you that you will have abs overnight. Also there are scams that are a little more honest but still very far from the truth promising abs in 30 days. Chances are no matter how perfectly you adhere to a diet program or workout regiment you will not get abs in 30 days. Don't get me wrong I have had clients do it before, but they were already at a very low body fat percentage before they even started training with me. So let's begin...

The first trick to lose stomach fat fast is related to your workout and exercise regiment. Trick #1 is to do your workout in the morning before you have breakfast. When you workout on an empty stomach your body will burn 300% more calories from fat. This means that you can get the same fat loss out of a 30 min workout on an empty stomach that would normally take an hour and a half.

The reason why this works is because when you have an empty stomach your body looks for calories in other places outside of your digestive system. The only other option for your body on an empty stomach is to get the calories it needs for energy for your workout from body fat. If you come in to do cardio after you ate, it's going to take you a full hour to burn off the food that you ate. After that if you're still going to have to continue your workout for 30 minutes to get the 30 minutes of fat burn that you wanted in the first place. I don't know about you, but I'm not a big fan of cardio, so I would much rather do the workout on an empty stomach and save an hour of my precious time.

Something that many people believe is the answer to how to get abs fast is crunches. Crunches are not the answer! I have demonstrated this fact in multiple videos in the past, and this time I feel the need to explain this concept again. By doing crunches you are just going to build muscle under the fat. If you want to lose stomach fat fast please skip out on the crunches.

The second humongous trick for how to get abs fast is to carb cycle. My favorite version of carb cycling involves having a high carb, low carb, and then a no carb day. So monday would be high, tuesday low, and wednesday no. Then you repeat over and over again. For women I recommend having anywhere between 150-250g's of carbs on you high carb day, 75-125 on your low day, and 0 not even fruit and veggies on your no carb day. For men I recommend 250-350 on your high carb day, 125-175 on your low carb day, and again none on your no carb day.

The amount of grams vary depending on the amount you exercise and how active of a lifestyle you live. If you exercise a lot go with the higher carb amounts. Also on your high carb day be certain the eat all of your set amount of carbs for the day. This will speed your metabolism back up, so hit your carb totals even if you're full and you don't want to.

These are truly the best ways for how to get abs the fast. It will still take time and hard work to lose stomach fat fast.

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Would you like to learn about the afterburn effect? Well I'm going to teach you everything you need to know in this short video. No BS, no hype, and no I'm not trying to sell you anything. Hopefully that will make this information a little more reliable in your eyes.

Where to begin. The after burn effect is a great end product of working with weights and multiple muscle groups. However the term has been overused and abused. It really is great to take advantage of, and everyone definitely should be going heavy and doing compound movements. However, don't let the hype fool you.

After burn is when your body continues burning calories after you've already finished up your workout. Afterburn workouts usually do not take as long to complete, but are far more effective than doing regular steady state cardio. I still recommend that if you are doing an after burn workout that you stay at it for at least 30 minutes.

While you are working multiple muscle groups through compound exercises at higher intensities you will burn through your glycogen (carb) stores fairly quickly. Once you burn through your carb stores your body has to switch to using oxygen for energy. Through this process alone you will burn excess body fat.

After your workout you will continue to experience the effects of after burn thanks to a fancy smancy catch phrase known as EPOC. Excess Post Exercise Oxygen Consumption. In short this is when your body will continue burning fat after a workout because it takes energy and oxygen to restore your metabolism to equilibrium.

My thoughts on the afterburn effect are that it is real, but it's nothing new. Bodybuilders have known for generations that working compound muscles burns more calories than isolation movements. They have also known that repairing your muscles after a workout requires energy in the form of burnt calories. My point is don't think that this magic new word after burn is going to be your miracle overnight cure to weight loss. Instead I would focus on a magical word known as consistency.

Anyway watch and enjoy my afterburn effect video. Sorry about the bluriness, my green screen was not cooperating with me at all. It's still packed with great information and you can learn a lot from this video. Enjoy!

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Body Transformation Challenge How to become a fitness model

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Would you like to learn how to transform your body like I transformed mine? Subscribe to my channel as I post free tips weekly that will surely help you. I have a very simple yet effective body transformation challenge for you. Some of you may not be impressed because it is not a quick easy fix that I offer. However, a few of you will understand the concept I will present momentarily and will benefit drastically. If you want to learn how to become a fitness model or transform your body then read on.

In this video I demonstrate my transformation from a fat nonathletic teenager to a personal trainer and fitness model. Today I love working out, and exercising serves as a form of great stress relief and positive energy release for me. There is nothing like it, and there is no better way to transform your body than through weight training.

The key's to my success had nothing to do with a good hand that I was dealt. My original physique even after losing a bunch of body fat was very lanky and flat. Above all, the key to my success was repeating the process 5-6x a week every week. No matter what came up I would find a way to get into the gym and get a workout in.

People think that I am always motivated and pumped to go to the gym and workout. After 10 years of weight training and working out 5-6 days a week I can tell you first hand that it's not always fun. You're not always going to be pumped to get to the gym, up your weight, or push yourself to the next level. Also, results aren't going to just happen overnight no matter how hard you work. I worked my ass off and it took me a long time to start seeing major results. Every rep and set is on step closer to a minor result. All the minor results add up to create a major change. You just have to stay disciplined when you don't feel like going.

So if you're trying to learn how to become a fitness model. My #1 tip I can give away today is be consistent and disciplined. Consistency and discipline will beat any bad odds your up against. When I started doing Brazilian jui-jitsu, I asked my instructor, "how do I get better?" He answered, "just show up."

If you want results then "just show up." It sounds simple and of course you will need to learn a lot, but you'll be doing that just showing up. People that believe in false promises buy fancy equipment, diet pills, and one dvd after another and then they never even "show up".

I have a body transformation challenge for you, so pay attention if you want to learn how to become a fitness model. Your body transformation challenge is to "just show up." Not for a week or a couple months and then quit. This body transformation challenge is not as easy as the ones that are 21 days long. I need you to "just show up" for years. That's what I did, and anyone else that got real results worked on themselves for years as well.

Start, Don't Give Up, Stay Disciplined, Consistently Work Hard

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