Gravity Fitness Transformation

Build Big Massive Boulder Shoulders Fast. These are the best exercises for bigger shoulders

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1. Inclined Frontal Raises

2. Lateral Raises

3. Long Angle Row

4. Leaning Lateral Raises

5. Reverse Flies

6. Arnold Press

Get to it DUDES

So you wanna build massive boulder shoulders well that's freaking awesome, and I'm gonna teach you exactly step by step how to do it today. Before I jump right in to my top favorite exercise to build massive shoulders there are some basics that I need you to understand about growing these bad boys. Number one to target your shoulders you have to make sure that you have good form. Your shoulder has three heads. An anterior head, medial head, and a posterior head, Front middle and back. It's very easy to mess up your form and hit the wrong head or even a totally different muscle like the bicep. Number two don't obsess over form and make sure you go heavy. I know I just said make sure your form is good and now I'm saying don't obssess over it. It's freaking confusing, but look at Arnold, he freaking rocks back and forth when he's working his shoulders, Look at Ronnie Coleman he rocks back and forth like he's possessed, and if that's not enough proof that you cant obsess over your form look at rocky balboa in Rocky 2, he's an inspiration to all of us. Point is make sure that your using good form, but also make sure that you're going heavy as f.

You're only going to grow your shoulders by increasing the weight over time. Progressive overload is what gets muscles bigger and stronger. If you want stronger shoulders then you're going to have to work your way up to the big boy weights, and when you do the big boy weights your form will probably not be absolutely perfect and that's okay. Let's shoot for 8-10 reps on all these shoulder exercises. The first one that we're gonna start with is one you may have never seen before. It's by far the best exercise for a massive front head. I call this one the Inclined frontal raise.

On the inclined front raise. You want to make sure that your back is all the way back up against the bench. You also want to make sure that you allow your arms to come all the way back behind the bench. Squeeze your knees together nice and tight to get them out of the way. Raise straight to the front and stop at shoulder level. It's critical that you keep your elbows above your hands and concentrate on raising with your elbows during the whole exercise.

The next one is a classic, Lateral raises. The medial head of the shoulder is very hard to hit in any compound movement, so lateral raises are one of the best ways to grow your shoulders out to the sides. You can perform it seated or standing, but I like seated. In this exercise you want to focus on raising up with your elbows just like last one. Sit at the edge of the bench and bring the dumbbells together under your legs, then raise them up to your sides up to shoulder level.

Moving on to the wide angled dumbbell row. This one is one of the best compound exercises for your back and for the back of your shoulder. Rather than rowing like we normally would, where we pull the dumbbell into our belly button, we're going to aim for our butt or pretend that your trying to reach for your pockets. It's important that your pulling with your elbows in this exercise not your hands just like the others.

As Jay z would say on to the next one. This for that underused lateral head. Grab any sturdy object and lean away from it. By leaning away it'll give you a wider angle to get extra muscle breakdown. Raise directly to your side and stop at 90 degrees from the floor, Make sure you keep your elbow higher than your hand and don't forget to hit both sides.

Last but not least is the good old Arnold press. This one is probably the first one you should start with because it requires a lot of strength and is a compound exercise. It'll mostly hit your front head, but man on man this one is by far one of the best. Start with your arms rotated inward and then rotate them outwards as your press over your head. One last thing that I have to say, make sure that if you're trying to grow your shoulder muscles your eating enough to stimulate growth. You're not gonna grow these muscle eating like a bird. That's it guys if you enjoyed this video subscribe to my channel and leave it a thumbs up and comment below see you guys next time.

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Should you lift heavy or light to build muscle?

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At the risk of being criticized and written off by many form obsessed trainers and exercisors I decided to make this video where I will be talking about why bad form is great. Today trainers and many people that just want to exercise safely are literally obsessed with their form. And when I say obsessed I mean obsessed. We've all heard the benefits of lifting with good form... these include preventing injuries, targeting your muscles better, and learning to maximize your strength and energy during a lift. However, there is a huge cost to your results when the idea of having good form is taken out of proportion.

Everyone that has lifted weights with me knows that I don't have the best form in the world. In fact sometimes my form can be plain ugly. However, the ironic thing is that I credit a lot of my success in regard to building muscle to my shitty form. I know that this sounds so far from what almost everyone is telling you, but allow me to explain and I'm sure you'll appreciate having bad form a little more. First let me start by saying there is a huge difference between having bad form toward the end of your set, and having horrible form for your whole set. If you lift up a weight and from the very first rep you're using momentum and just messing up the exercise then that is not bad form that's plain stupid form. Everyone's seen the people in the gym that come in doing some really crazy shit. When you lift weights without any attention to form, and your bench press turns into full out hip bridges then you got a serious case of stupid form. That is not what I am advocating in this video... Having stupid form is on one end of the spectrum, and it's polar opposite is perfect obsessive form. We don't want either, we want instead to fall somewhere in the middle.

Perfect obsessive form is the guy that you see doing curls with his 15lb dumbbells without flinching a single muscle other than his bicep. He will lift up the weight rep it out without much struggle, and never have to do a single cheat rep. If he gets even close to cheating, he will either stop the set short, lower the weight he's lifting, or a combination of both. Unfortunately there are a lot of trainers out there that fully endorse this "perfect" style of training. Now unless this guy is on some serious steroids, just like the stupid form guy, he is not going to get the results he is looking for, and if he's a pure natural lifter forget about it. Why because natural lifters need to lift heavy weight to grow their muscles larger and large and with heavy weight comes imperfect form. It comes with the territory. So what exactly do I mean by bad form. I mean that by the end of your set the last 2-3 reps should look a little sloppy if you picked the right weight. Where the perfect form guy would stop and grab lighter weight, you keep going and take advantage of the reps that truly count.

Muhammid ali has a great quote that goes like this. "I don't count my situps, I only start counting when it starts hurting, when I feel pain, that's when I start counting, cause that's when it really counts." If you're doing everything with absolute perfect form, when you start feeling the fatigue that Muhammad ali is talking about your likely to end the set shortly afterwards because soon after fatigue sets in you start cheating. Unfortunately for the form perfectionists out there, the reps that count the most are the reps that you need to struggle with to complete, and there is no way you're going to truly struggle every set and maintain perfect form. To grow your muscles as a natural you're going to have to take yourself out of your comfort zone. Whenever you step out of your comfort zone there is going to be plenty of failure...and failure ain't pretty.

The only way to have perfect form every set and every rep is to never truly push and challenge yourself, and If you don't push and challenge yourself you're going to hurt your results big time. If you look at most top bodybuilders and strongmen, you'll see that their form is far from perfect especially when they get to the end of their sets. They know how valuable squeezing out those last couple cheat reps are. If you're putting the weight down and you don't feel like you truly struggled with those last few reps, then no amount of perfect form will do you any good. Another thing I want to bring to your attention is that nobody even knows what truly perfect form is. Take squats for example. Some will tell you to not go lower than 90 degrees, others will tell you to go ass to the grass OR ALL THE WAY DOWN

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Ever wonder why many women fail diets. Beauty Standards

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Do you really think that strong or fit is the new beautiful? A little over 100 years ago nobody even knew about diet and exercise and now it's on the forefront of everyone's mind. What in the world happened? Well In today's video I'm going to go over the history of dieting and I promise you once you watch this you're never gonna look at dieting and exercising the same. So let's start with a rundown on the history of dieting, so you can better understand exactly where diets came from. In the 1800's a large body was a sign of health and fertility. Weight was not as important as just maintaining an hour glass shape. And there were no widespread diet regiments or exercise programs to achieve this figure. Oh no...this was a time where corsets were used regularly to make women appear more narrow at the waist and to enhance the size of their breasts. Up until the 1850's there weren't really any preservable foods, and obviously around this time there were absolutely zero flavor additives and artificial ingredients in our food. But many believe that it was around the 1850's when the idea of modern dieting was introduced. Rev. Sylvester Graham was a New Jersey preacher that invented what is believe to be the first diet food, the Graham cracker. The Graham cracker was made from flour that was unsifted and didn’t have additives unlike the refined flour used in white bread that was becoming more popular in the middle class around this time. Graham believed in a strict vegetarian diet, and saw diet primarily as a means to control sexual urges....clearly this guy was the life of every party.

Unlike Graham, William Banting, was from England and was interested in diet for the same reason as most dieters today are: he wanted to lose weight. In 1863, he wrote a pamphlet called Letter on Corpulence, Addressed to the Public. His diet plan that was based on advice given to him by a doctor, had him eating Four meals a day, consisting of protein, greens, fruits, and dry wine. On this diet it was advocated to avoid starch and sugars, while high fat options like milk, butter and meat were all permitted. This was pretty much the first low carb diet and was the precursor to the modern atkins diet that I'm sure all of you have heard of. However dieting didn't really catch on because Bantings findings were looked down on because they lacked scientific evidence.

Fast forward to the 1890's and actress Lillian Russel was the most celebrated beautiful woman of the era weighing in at 200 pounds. So, even though you had a couple wacky dieters, most people ignored them during the 19th century. All through the 1800's and definitely the years before that being heavy and having a large body was respected. It was a sign that you were wealthy and had enough money to afford enough food to hit a higher weight. Basically it was full out bro bulking season... except.. it was... the chicks... that were bulking. Then in 1910 Paris designers created slim sheath dresses and declared that breasts were out. Next the 1920's brought about the Era of the flat-chested, slim-hipped flapper. So this is when the first real dieting craze, of 20th century began. Flappers and many others started following the Hay Diet which claimed to work by separating food into three groups: alkaline, acidic, and neutral, and urged people to not combine acidic and alkaline foods. This diet was also known as the food combining diet and even though it was very popular in the 1920's, in a more modern peer-reviewed clinical trial there was no benefit found from the diet in terms of weight loss. In the 1950's and early 1960's curvy full-figured shapes like Marilyn Monroe and Jayne Mansfield were what women began aspiring to.

Then in 1967 British model Twiggy came into the picture and changed the dieting world forever. She was 5-6" a size zero, and weighed 91 lbs. Remember...Marilyn Monroe was the symbol of feminine beauty right before twiggy and she was 5'5, weighing in at 140lbs, and reached as high as a size 12. Twiggy was the flame that lit the fire and caused the diet industry to explode. In the 1960's there were tons of new diets introduced including the drinking mans diet, weight watchers, and the first artificial sweetners were used in diet sodas, but my absolute favorite is the jiggle machine, which promised to jiggle your fat away. The jiggle machine is like the biggest insult to the whole fitness world and in my book, it ranks highest in useless fat loss products. Seriously this thing might be the only product more useless than body wraps and the shake weight.

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Learn how to lose 10 pounds in a week effortlessly withotu calorie counting

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In today's video I'd like to give you guys a method that I've used on myself and on clients to lose weight fast without any kind of calorie counting. I know that usually when someone hears that they have to count calories, that's enough to make them run the other way. Counting calories can be beneficial and is probably necessary if you're trying to get on stage and compete, but for a regular person trying to get in shape this may add too much complexity to the process. Simplicity is very important if we want to make a change and stick to it. Counting calories everyday can make things too complicated to want to stick it out. If you're a busy person that wants to lose some weight and doesn't have time to weigh out every one of your meals and carry around an ice chest full of food then this video is for you.

If you do not want to be bothered with counting macros and calories, but still want to lose weight then we have to introduce another method for portion control. This method has to involve tools that are simple enough to use and are always available to you, so you can control the amount you eat wherever you go. The only tools that we're going to use are our two hands. The great thing about using our hands as measuring tools is that the bigger you are the bigger your hands are. The smaller you are the smaller your hands are which works out perfectly because the smaller you are the smaller the portion that you eat has to be to lose weight. Simple enough right? This method comes from Precision Nutrition, but we're going to put a spin on it to help you burn fat faster.

Okay so this is going to be a little different for men than it is for women. So let's start with ladies first. You're going to be eating 4 meals per day. And these meals will include a source of protein, carbs, fats, and vegetables

With each meal you're going to have 1 palm of protein dense foods 1 fist of vegetables, So it's an actual whole fist 1 cupped hand of carb dense foods and 1 entire thumb of fat dense foods. Now that's going to be the way we eat everyone of the meals except for dinner. For dinner or for your last meal we're going to increase our protein to 1 1/2 palms of protein, double our veggies to two fists, and not have any carbs.

Men are going to have the same 4 meals per day, except all your portions are doubled

For men you will have 2 palms of protein, 2 fists of vegetables, 2 cupped hands of carbs, and 2 thumbs of fat with each meal except for dinner. At dinner time you're going to cut the carbs out completely and have an extra palm of protein and another fist of veggies.

The last thing you're going to do to really make this plan effective is in the middle of the week I want you to come as close as possible to doing a 24 hour fast. If you can only skip one or two meals then that's fine just try to follow the portion control method that I just gave you guys for those meals that you do have. If you're not used to fasting I recommend just trying to only have two of the 4 meals for the day without deviating from the allotted portions per meal.

Now while you do this eating plan I want you to get at least 3 days of weight training in for the week. You're weight training workouts should be spread out so you have a day off in between every one of your weight training days. This will give you the ability to do total body workouts on each of the days in circuits. By circuits I mean you should set up a couple exercises back to back to maximize your heart rate and fat loss. On top of the weight training I'd like you to do 3 fasted cardio workouts during the week. This means first thing in the morning before breakfast I'd like you to do some cardio. Fasted workouts have shown to burn a lot more body fat than doing your cardio after eating. Guys listen to your body, and don't push yourself too hard if your feeling tired or weak.

Now before you actually go off and start doing this workout and diet plan I want you to know that losing 10lbs in a week is not the best way to have long term weight loss success. In fact there is a very large chance that you will gain the weight back. This is by definition a crash diet to lose 10lbs in a week. I'm being completely open and honest here, this diet plan is a way to lose a bunch of weight fast. However, chances are pretty low that you'll maintain these results for the long term. If you want long term results then you have to make little changes and aim for only 1-2lbs of weight loss per week. This plan is a lot more for the short term.

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What's the best protein source to lose weight, build musle, get lean and ripped. Find out what foods are best.

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In an effort to find the best source of protein for losing weight, burning fat, and losing some inches off of that belly I compared sources of protein on three different levels. I learned a lot through these comparisons so I'm pretty sure you're going to learn something new in this video.

For the first comparison I compared the bioavailability of various different protein sources. Bioavailability is a representation of the percentage of just how much our bodies can make use of certain protein sources. Basically our bodies can use and absorb certain protein sources better than others. According to the bioavailability index we got whey protein at the top, followed by whole eggs, cows milk, egg whites, and fish. Now just because our bodies can absorb a lot of the protein from milk, assuming your not lactose intolerant that is, doesn't mean that milk is the solution to fat loss. This is just one very important comparison that has to be drawn because the best sources of protein for fat loss should also help you maintain muscle mass. Obviously it's going to be tough getting enough protein from peanuts because it's so low on the bioavailability scale.

For the next comparison I wanted to see which protein sources spike insulin the highest. Yes protein can spike insulin levels in your body just like carbohydrates can. Most people don't know that protein is insulinogenic, but it is and some protein like whey protein can really spike your insulin pretty high. You may be wondering why is this important. Well it's important because the most significant factor in fat storage is the level of insulin in the blood. Insulin increases the storage of fat in fat cells and prevents fat cells from releasing fat for energy. There was a study done by David Mendosa, in which they tested 38 foods and found that glycemic and insulin scores were highly correlated. However whats interesting is that protein-rich foods and bakery products elicited insulin responses that were disproportionately higher than their glycemic responses.

In case you don't know the glycemic index is a number associated with a particular type of food that indicates the food's effect on a person's blood glucose. So it makes sense that these two numbers would correlate because if something spikes your blood sugar you need a spike in insulin to bring the blood sugar levels back down. But certain protein sources seem to not have this correlation. This study found some foods such as meat, fish, and eggs that contain no carbohydrates, just protein and fat (and essentially have a Glycemic Index value of zero), still stimulate significant rises in blood insulin. The insulin index is a new area of study so this is not one that I have a direct answer to, but it's interesting to note that whey protein can spike your insulin levels very high. The insulin will funnel the blood sugar to the liver where it can be stored as fat. This doesn't mean that whey protein is awful for you when trying to lose weight, it just depends when you have it. If you have a random whey protein shake in the middle of the day or for breakfast it may not help you with weight loss, especially if you have it with fruit or milk. However, if you have that directly after a workout the insulin spike can help you funnel the glycogen to your muscles rather than ultimately ending up in your fat cells.

For the last comparison, I compared the macronutrient splits in different sources of protein. This will help us see how much protein we are getting for a given amount of calories. Remember that insulin is what stores fat not fat. So just because we have fat that comes with a protein source doesn't mean that it's bad for fat loss. In fact fat is necessary to produce many of the important hormones that we need for optimal fat loss. I want to just compare a couple different sources of protein starting with chicken breast and cod fish. Chicken breast, cod, and other low fat fish is made up of 93% protein, 0% carbs, and 7% fat. Beans are made up of 25% Protein 72% carbs and 3% fat. Eggs are 29% Protein 2% carbs and 69% Fat. As you can see each of these sources that I picked leans more heavily toward one macronutrient than the rest. Cod and Chicken breast leans heavily toward the protein macro. Whole eggs are mostly made up of fat and beans are mostly made up of carbs. When looking at protein sources in this way you can say that beans are a good source of carbohydrates that are high in protein, but they mainly provide carbohydrates.

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ere are easy steps to gain weight and muscle fast. These are especially good tips for skinny guys and hard gainers.

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Timestamps:

Exercise Less & Decrease Activity Level: 0:55

Increase Calorie Intake 1:31

Slow Digesting Protein Before Bed: 2:38

Stick to Compound Exercises with Free Weights 3:19

Lift Heavy Weights 4:13

I'd like to go over a topic that I have a lot of experience with, but rarely talk about. How do you go from being a skinny hard gainer to gaining a lot of weight in the form of muscle mass? Even though I'm usually talking about how to lose weight, I know quite a bit about how to go from being skinny to muscular and ripped. For the sake of simplicity I've condensed my methods for gaining muscle to 5 easy to understand tips. So let's jump right in

Some of my best results came from decreasing my weekly visits to the gym while simultaneously increasing the amount of calories I was taking in. When trying to gain weight especially if you're a hard gainer you don't need more than 5 days at the gym, and even this can be too much. Depending on how fast your metabolism is 3 days may be all that you need to bulk up. During your workouts don't do things that burn a ton of calories. I see people trying to gain muscle, and their doing exercises like burpees and jogging on the treadmill. This is only going to decrease your chances for growth.

The second tip is the other way you can create a caloric surplus and that's by taking in more calories by eating more food. If you're really serious about building muscle, you're not just going to try to get your calories up by eating junk food. I hope that its pretty obvious to you that ice cream and donuts are not going to help you build muscle the same way as good sources of protien, fats, and whole carbohydrates. Whenever I would try to gain weight I was always eating a lot of carbs. The reason for this is that carbs are your bodys preferred energy source, so when it has an abundance of carbs its very unlikely that your body will go into a catabolic mode and start breaking down muscle. I've never been very carb sensitive so I could eat at least double by body weight in carbohydrates when bulking. You can have less than this if you are carb sensitive, but the point is don't be afraid to up your calories when trying to build muscle. Afterall that muscle has to be made from some kind of energy source. If your serious about building muscle you'll calculate the exact amount of calories you need to have to bulk up. I've made a video on how to do this that i'll include in the description.

The third tip is to have a slow digesting protein source right before bed. This is important because while you sleep your body recovers the most, and it's also probably the longest period of time that you're going to go without eating. You want to give it the aminos it needs to help rebuild your muscles bigger and stronger. A couple examples of slow digesting sources of protein are cottage cheese, milk, casein protein powder, steak, salmon, chicken, turkey, and nut butters. If you wan to take this to the next level, like I did, you can wake up in the middle of the night and have a protein shake ready to go to get some extra calories and keep you in an anabolic state.

Tip #4 is to make sure you stick to compound exercises with free weights. By free weights I mean use barbells and dumbbells. The best exercises to build muscle mass are bench presses, squats, dead lifts, bent over rows, lunges, military presses, pull ups, lat pull downs, and other compound exercises. Obviously for your arms you will have to isolate with exercises like lateral raises, bicep curls, and skull crushers, but your compound lifts are going to be the main exercises that help you build mass. Something that I did that I saw great results with was starting off with a compound exercise like bench press and then immediately super setting it with an isolation exercise like dumbbell flies. I would shoot for 6-8 reps of heavy weight with my compound exercise and then do 20 reps of a lighter weight for my isolation exercise.

The last tip is unless you're on steroids, if you want to build muscle mass you're going to have to lift some heavy ass weight.

You need a bulking diet for how to bulk. A diet to bulk up and eating plan to bulk up is the best way to go.

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Trying to get a chiseled jawline. Well if you're trying to get a defined jaw this video will help you lose face fat fast.

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Timestamps:

A lot of Bad Information: 0:35

You Can't Target Fat Burn: 1:06

Create a Calorie Deficit: 1:31

Stick to Whole Natural Real Foods: 2:12

Jaw & Facial Exercises: 2:41

Lifting Weights: 3:35

In today's video I'd like to talk to you guys about how you can get a chiseled jawline. You may want a nicely outlined jawline because you've seen certain actors with it, and you'd like to copy that look. You may also want one to attract some ladies. It's believed that women appear to prefer men with nice jawlines. Scientists believe that the reason why women prefer more defined jawlines is because it is a sign of high testosterone levels, and a stronger immune system making it more preferable from a genetics standpoint.

Regardless of the reason why you want a more defined jawline there is a lot of bad information available about how to get one. A lot of the info is focused on exercises that are supposed to help make your jawline more muscular and this is not necessarily the best way to do it. There are so many products that are sold to help reduce your face fat that are completete nonsense, and the people selling them are just trying to make a quick buck.

Really a chiseled jawline doesn't have to do quite as much with muscle as it does with reducing body fat. Unfortunately as I've said many times before there is no way to target fat burn to one particular area of your body. The face and the jaw is no exception to this rule. So since reducing face fat is one of the most efficient and fastest ways to create that defined jawline, and the only way to reduce face fat is to burn fat from the whole body. Our goal has to be aligned with losing body fat not face and jaw exercises.

So how do we reduce body fat? Well there are a bunch of ways, but what it comes down to is creating a calorie deficit. You have to exercise more leading you to burn more calories throughout the day. Or you can cut calories from your diet and eat less. You can have two giant meals per day or 6 small meals throughout the day, it really doesn't matter as long as your calories end up balancing out and you burn more than you take in. The same thing goes for how many days per week you should exercise. You can exercise 7 days a week and give yourself a little more room to eat more food. Or you can exercise 3 days a week and cut back a little more calories from your diet. Both approaches can work for reducing body fat.

One of the best and easiest ways to reduce your body fat is just by sticking to real natural foods. I know some people are afraid of the high fat content in some real natural food like salmon or eggs for example, but I'm very skeptical that Salmon or eggs are making you fat. It's the ice cream, potato chips, and processed foods that are making you more bloated and making you fatter. Stick to whole real ingredients in everyone of your meals and you'll be on one of the fastest routes to a chiseled jawline.

The key point that I want you to take from this video is that doing facial exercises is the slowest route to defining your jaw. The reason has to do with what I just said, seeing your jawline is all about reducing body fat. And to reduce body fat it's all about burning more calories and taking in less calories. Doing chin and jaw exercises burn pretty much no calories at all. These exercises require the use of very small muscles that are not going to get your heart rate up and will not burn a significant amount of fat. Also if you want to build up your jaw muscles there are better ways to do it than just opening and closing your mouth, chewing gum, and "howling at the moon." Chewing gum especially is not very beneficial because it's going to be very hard for you to build your jaw muscles symmetrically. Think about it you're most likely going to be chewing more on one side than the other. The best way to build the jaw muscles is by lifting weights. When you lift weights in general you will naturally bite down and flex your jaw muscles. You can bring a mouthpiece to the gym and really bite down hard as your lifting weights to focus more on building up those jaw muscles. To target your jaw muscles even more you can take a towel loop it through a weight, put the towel in your mouth, and do neck extensions. This will help build your jaw and neck muscles much more than some facial exercises and it'll build your muscles in a an even way. Remember thought that the number one key to getting that chiseled jaw is not doing exercise, but rather to reduce your body fat to have more definition

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Everyone is always so concerned about things external to us when it comes to losing weight and reducing body fat. What workout do I do? How many carbs should I eat? What's the best diet plan? How many days per week should I work out? What are the best exercises to build abs? These are all external variables that are important but before we could solve the external we have to first deal with the internal.

So what do I mean by internal, I mean who you are or I should say who you think you are impacts your results when it comes to losing weight in a huge way. What I'm talking about here is your identity. What or who do you identify with? Let's pretend that you've put on a bunch of weight, you go to the doctor and he tells you that you are now considered obese according to your BMI. Do you believe that you are an obese person looking to lose weight or do you believe that you are a fit healthy person that gained a bunch of weight and now needs to lose it. This thought process is critical because it will impact all those other external variables that we just talked about.

Now I'm not going to stand here and tell you some bs like you can use your mind to think the weight away. But, without taking care of the internal thoughts your external efforts will be much less effective, and even if you are successful as the obese person that lost weight if you don't change your identity in that process, on the inside you will still be that obese person and will probably regain that weight. What you identify with has a strange way of pulling you right back to that same place. So if you're thinking "I'm obese but I'm trying to lose the weight" or "I am big boned but I'm gonna try to slim down" you're identity is gonna fight you at every turn due to self preservation. Even if you lose the weight you're going to be that naturally obese person that has to always fight and struggle with the weight to keep it off. That is so draining to your willpower, which is by the way a finite resource. Identifying yourself as a fit person makes it so much easier to workout, eat healthy, and take care of yourself. It makes it so much more likely that you will reach and achieve your fitness goals.

When you are the fit person you say I don't eat junk food, I don't miss my workouts, and I don't quit when I feel the burn. On the other hand if you identify yourself as the Out of shape unhealthy person you're going to say I can't eat junk food, I can't miss my workout, and I can't quit when I feel the burn. Are you guy starting to see the difference here? The person that identifies with being fit says "I don't" and shuts off every possibility of doing something that would threaten his or her identity. It makes it simple, do you want this candy, I don't eat candy, Done! No willpower drained, my identity is not aligned with damn candy. On contrary if you say you can't eat candy by saying can't you're initiating a battle. What you're saying is the inner fatty wants to eat that candy, but I can't because I'm trying to lose weight. That is a huge drain on your willpower and there will likely be a point in time where you cave.

There was a study done on hotel maids where 84 maids were divided into two groups. A maids job as I'm sure many of you can imagine is pretty physically demanding. The researchers divided the maids into two groups, and had a separate meeting with each group. Both groups were told that this was going to be a study to improve the health and happiness of hotel maids. The control group was simply informed of the benefits of exercise, but were NOT told how many calories they were burning doing their work, and also were NOT told that their work actually constituted a good form of exercise. The other group was informed about the benefits of exercise and told how many calories they were burning while doing their hotel cleaning work each day. They were specifically told how many calories activities such as changing sheets, vacuuming, and scrubbing bathrooms were burning each hour. They were reminded of this with handouts and posters so it stuck in their minds.

It turned out that the group of maids that was informed daily about the calorie-burning effects of their normal work routines ended up losing a significant amount of weight, lowered their waist-to-hip ratio, and decreased their blood pressure.

The control group of hotel attendants that was not told about the calories they burned while doing their work showed NONE of these improvements.

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Is it possible to lose weight fast with detox water recipes. Do these recipes work for weight loss?

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Can you learn how to lose weight Fast - Fast and easy weight loss with ginger lemon detox water? Can you have fast weight loss naturally with Ginger Lemon Detox Water? - Can you Lose up to 10 pounds in one week and lose weight super fast?

Probably not...I know not what you were expecting, but in this video I want to go over the topic of detoxing and as promised I will give you some popular detox drinks. However, before I give you these recipes I want you to promise me that your not just gonna go run off to make these recipes because you have to hear what science has to say about the topic of detoxing first. This way you can decide for yourself if making these drinks is even something that you really want to spend your time on and if detoxing is actually even a real thing.

3 top detox water recipes

"Slimming Detox Drink"

½ gallon purified water

½ lemon, sliced

½ lime, sliced

½ grapefruit, sliced

1 cup cucumber, sliced

"Metabolism Boosting Detox Drink"

1 inch Ginger Root, peeled and sliced

1 cup of preferably frozen Mango but fresh is fine too

In a big pitcher of water

"Fat Burning Detox Recipe"

1 lime, thinly sliced

5 inch cucumber, sliced into rings

5 mint leaves

In a pitcher of water

The idea behind detoxing is all about toxins and getting them out of your body. These toxins which are talked about very vaguely in the detox industry come from everywhere including our food, chemicals in the air, and pretty much anywhere else you can think of. The reason we are told that we should detoxify our body is because we are lead to believe that our body can't do it efficiently on its own and the toxins somehow get backed up in our system. If this is true it means that yes we now need a detox drink to get all those toxins out. However, this may not be true.

Edzard Ernst is a professor of complementary medicine at Exeter University. He says that

If toxins did build up in a way your body couldn’t excrete, he says, you’d likely be dead or in need of serious medical intervention. “The healthy body has kidneys, a liver, skin, even lungs that are detoxifying as we speak,” “There is no known way – certainly not through detox treatments – to make something that works perfectly well in a healthy body work better.”

Other than living a healthy lifestyle there is no need to detoxify the body. And if you haven't been living a healthy lifestyle all you have to do to detoxify the body is start living a healthy lifestyle. This detox thing has become a huge fad. By creating a supposed toxin problem, detox marketers have capitalized on fear and ignorance, and have made and continue to make millions upon millions of dollars doing so. It is important to understand that basically anything can be toxic; Have you ever actually asked yourself, "does your body need help with detoxification to begin with." I mean you have to ask because this whole detox thing is a relatively new phenomenon. Your body is already very good at detoxifying your system on its own.

You're body has natural ways to deal with toxins by itself can be summed up with the 4 p's

peeing - You're kidneys will flush waste out of your system. Make sure you drink enough water and try to stay hydrated enough to keep your pee looking almost transparent. If you take vitamins your pee may look a little more yellow.

pooping - Eat more fiber and drink more water to encourage more bowel movements. Eat beans and you'll be well on your way to detoxifying your system probably better than apple cider vinegar can.

Perspiring - You're skin is the single largest organ of elimination. This is why I tell people you have to sweat. You're pores are most open to detoxing when you exercise and work up a sweat regularly. If you're too lazy to exercise you're in luck there are some alternatives. Using a sauna, steam room, or taking an Epsom salt bath will help you sweat and detoxify. Keep in mind though that when you exercise you end up getting many other benefits than just sweating

Pranayama - People that are into yoga would explain this as regulating your breath. This is essentially deep breathing, Pranayama is a practice where you consciously try to take deeper breaths where you try to breathe deep into your belly. Now sitting there taking deep breaths may not be the best way to detoxify using your lungs. I promise you that if you do some intense exercising you won't be breathing like short shallow breaths, you're going to be breathing really really deep. Exercise is known to improve the power of your lungs.

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Can you actually lose weight with apple cider vinegar. Does it really have weight loss benefits?

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Apple cider vinegar has been used as a method to assist people in losing weight for a while now. But within recent years its really blown up. Now there are tons of people that claim that apple cider vinegar can help you lose weight and that it can help you detoxify your body. You'll find it in all kinds of diets and weight loss programs and you'll also find it in detox plans. Today in this video I'm going to tell you whether apple cider vinegar really works, how much it works, and what it actually works for. I'm going to go over all the supposed benefits, I'll give you guys a recipe that you can try on your own, and then we'll talk about what science has to say about this. If you really want to know the truth about this magical weight loss elixir then make sure that you hear all my points out with an unbiased view.

First lets start by breaking up the misconception that apple cider vinegar is nutritious. Because the truth is that It doesn't contain a lot of nutrients. Remember nutrients are vitamins and minerals and if you look into apple cider vinegar it has pretty much none. Instead it has acetic acid which is an acid with a very high ph level and this is where all the supposed good effects come from.

So what are the claimed good effects, the pros of using apple cider vinegar?

1. It's supposed to help you with digestion especially if you eat a high protein diet

2. It can help clear you skin and reduce your acne, but this has not been backed by scientific research.

3. It has Anti bacterial properties

4. It Can help with acid reflux or heart burn believe it or not

3. Controls Blood Sugar

4. It's very good for breaking up calcification.

5. Claims to help regulate your PH Levels even though many scientists state that changing the ph of your body is very unlikely and improbable

6. Good Electrolyte source

7. Can help lowers high blood pressure

8. Can help lower blood sugar levels which could be very useful for diabetics

9. It can help fight fatigue and give you energy throughout the day

10. Clears sinus congestion,

11. Helps lower ldl or bad cholesterol

12. Helps treat calcium and potassium deficiency's

And as far as fat loss and weight loss goes it

13. Can helps burn fat faster

14. Can help with your thyroid function and increase your metabolism

15. And it suppresses your appetite

Now keep in mind these are the claims made about apple cider vinegar by others. I am not saying that it does or does not do any of this. I'm just presenting you with the facts and you can make a decision on your own. There is definitely a lot of false information out there about apple cider vinegar because of marketers trying to use it to sell detox plans. So just keep that in mind

The really good news is that the cons of drinking apple cider vinegar are very limited if you do it correctly. If you drink apple cider vinegar straight your going to have some serious problems. You can even die if you drink too much of this stuff straight up. However, if you dilute it in water you should be okay besides one possible negative effect. The Acid in apple cider vinegar can ruin your teeth by stripping away the enamel. So most people that drink this drink it with a straw to maintain healthy teeth.

So, lets get into the recipe. Every recipe that I've found for an apple cider vinegar drink has the same base ingredients, and then some recipes add other ingredients either for flavor or other beneficial effects.

You want to start by drinking this in the morning before breakfast and some people choose to continue having it throughout the day before each of their meals. The key is to have 2-4 Tablespoons of the apple cider vinegar per day. Make sure you don't exceed the 4 tablespoons.

The base recipe is

1 cup of water

1 Whole lemon

1-2 Tablespoons of apple cider vinegar that has to say raw, organic, unfiltered, and un pasteurized. Or you can just get braggs apple cider vinegar or a vinegar that says mother on it.

Some people add a little bit of cinnamon, sweeteners, honey, and juices to make it taste better.

Now before you get super excited and start making this drink thinking your going to lose tons of weight easily lets talk about how it relates to weight loss. Can it help you lose weight. Well if it really does lower your appetite and helps boost your metabolism then yes it could definitely help out. If you consume less calories because your less hungry and burn more calories throughout the day you will lose some weight.

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