Gravity Fitness Transformation

Learn how to lose a lot of weight fast with 1 simple strategy.

🔥 FREE 6 Week Shred: https://GravityTransformation.com

📲Fat Loss Calculator: http://bit.ly/2MjF57c

So you want to lose a lot of weight. Well that tells me something about you right off the bat it tells me that you probably have a lot of weight to lose. What you have to consider before you even start is the fact that you didn't put on all that weight overnight. More than likely the weight has come on pound by pound over time. And to be blunt it's time that you spent making poor decisions in regard to taking care of your physical body. Now you're at this point where you want to lose a lot of weight and you want to lose it fast. Based on my experience chances are also very high that you are looking for the perfect program, with the ultimate workout plan, and the secret diet that will get you to lose all that weight very very fast. Well, this video is not at all about that because the workout program that you do and the diet that you do and the cremes and pills and supplements that you take are not nearly as important or effective as what you got going on up here in your mind. Today I'm going to give you a huge key that you need to have to unlock the gate between you and your new body.

This key is responsibility. Now most people when they hear the word responsibility they immediately associate it with fault. However, just because you are responsible for something does not mean that you are at fault for it. You may have not been born with the best genetics, you might have genes that cause you to store fat easier than other people. Which may even be why you're finding yourself in a position in which you need to lose a whole lot of weight in the first place. And let me tell you something that will probably sound like music to your ears, it's not your fault that you may have been born with crappy genetics that cause you to store more fat than the average person. On a side note A lot of you don't have crappy genetics, but you just blame your genetics so you can feel better about your body by acting like a victim. But even if you are someone that has really bad genetics it is not your fault that you were born this way, that you were dealt the hand you were dealt, but it's your responsibility to take care of it.

I've been a personal trainer for over 8 years now, and I've trained lots and lots of people, and let me tell you as responsible as I tried to make myself for my clients results over the years I've learned that I can't be responsible. It's always up to the client, its up to the person trying to make the transformation, it's up to you to take responsibility for your body and for your results. Hiring a trainer or buying a great workout and diet plan is gonna help big time but if you don't take responsibility for your body nobody will be able to do it for you. We live in a world in which we can go out and buy anything we want. I want new shoes I'll go buy them, I want a cleaner house I'll pay for a maid, I want new floors I'll pay someone to do it. Unfortunately losing a lot of weight is not something that you can pay for. You can pay for accountability, knowledge, and motivation, but you can't give someone else the responsibility of taking care of your own body. It'll forever be only your responsibility.

Now here's the kicker. Until you realize that this is your responsibility there is nothing that anyone can do for you that'll get you to lose and keep off the weight. If you feel like you are responsible for what you will look like tomorrow and a month from now and a year from now, you put all the power that you need to transform your body into your hands. That's how powerful your mind is when you make a firm choice. From that position you can go get that workout and diet plan or that personal trainer and you'll be very successful.

Someone that is responsible will take the initiative to constantly push themselves to progress in their workout. They will know that its totally up to them to force themselves to grab a heavier weight than the last workout. A person that has taken personal responsibility for their weight will know that it's up to them to meal prep in the beginning of the week to have healthy options available to eat. And they'll also know that it's fully they're responsibility to reject the crappy food that gets thrown at them in ads, billboards, and pretty much everywhere. They'll take the responsibility of waking up extra early in the morning to run or even speed walk a couple miles before having breakfast. They'll exercise more, exercise harder, exercise more consistently, and they'll keep meal after meal healthy and clean.

🔥 FREE 6 Week Shred: https://GravityTransformation.com

learn how to lose weight without diet or exercise

🔥 FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2O3LwNl

How do you lose weight without diet and exercise? What a question. Especially for me. If you don't know me you may not know that the two biggest things that I recommend for weight loss are the two things that I can't really suggest in this video. That's right your diet not necessarily dieting, but your diet how you eat and exercise are the top two areas that you can adjust and work on to lose weight and burn fat. Everything else comes secondary and can be used to assist you in your fitness journey, but cannot achieve the same results to same degree without diet and exercise being your base. But just for all the people that have asked me for solutions that don't involve diet and exercise, I've come up with a huge list of supposed solutions that many people say can replace diet and exercise all together. In my opinion their full shit, but hey what do I know. Anyway without any further delay here's the list:

Chew your food better

Eat slower

Eat a lot of fiber

Eat a lot of protein

Sleep longer

Sleep Better

Avoid Stress

Take cold showers

Don't eat in front of electronics

Color Code your plates

Do Yard Work

Turn down the thermostat

Sit in a sauna

Get acupuncture

Take the stairs

Park further away from the where your going

Walk the dog

Garden

Have lemon in your water

Have grapefruit for breakfast

Play with your kids

Perfect your posture

Go to the bathroom more

Eat more probiotics

Do a cleanse

Give up chewing gum

Relax more often

Sleep in a colder enviornment

Waste your money on a body wrap

Try Electric Stem therapy on your abs

Drink Green Tea

Don't drink soda

Have less sugar

Jump up and down on a trampoline

Eat more salad

Avoid bread

Drink less alcohol

Use smaller dishes

Eat with your non dominant hand

Have more herbs

Have more sex

Spice your meals with more garlic to lower appetite

Breath correctly

Laugh more

Play candy crush when you get hungry

Get your drinks unsweetened

Drink Coffee to suppress your appetite

Take diet pills and fat burners

Put meals in smaller containers

Don't drink diet soda

Have greek yogurt for breakfast

Try a green smoothie

Eat fruit instead of sweets

Have frozen yogurt instead of ice cream

Don't weigh yourself

Don't watch the food network and other cooking channels

Get more sunlight

Deal with repressed emotions

Don't stress about your weight

Don't use elevators or escalators

Get a fit bit

Track how many steps you take daily

Sleep without a blanket

Sleep in complete darkness

Try green smoothies

meditate until your body feels safe to lose weight

Look i think meditation has it's merits, but you're not going to meditate yourself to a thinner you. And also if someone put you in a prison and fed you nothing, I'm pretty sure you'd feel extremely unsafe as you watched yourself lose all your weight and turn into a skeleton. There's a whole book on this meditation for weight loss bullshit.

Simply skip breakfast

Simply skip dinner

Try a fat loss cream

Drink more water

Drink Ice cold water

Drink a lot of water before eating

Eat spicy food to increase your metabolism

Stand more often rather than sitting or laying down

Work on your computer standing up

Eat black beans and high fiber foods to get waste out of your system

Try an epsom salt bath

Ride a bike instead of driving

Walk faster

Hide all of your unhealthy food out of sight

Go for whole grains

Hang clothes that you want to fit into in plain sight

Limit alcohol consumption

Use tall skinnier cups

Eat at home instead of eating out

And the list goes on and on and on

So I got all of this information by researching online, for quite a while might I add, and all of these suggestions came up from multiple sources that claim that you will achieve the body of your dreams by doing a couple of these methods. The truth is that a lot of these practices can be really helpful, but they will probably not be a permanent solution for you to look and feel fit. Fitness is a lifestyle. Part of a fit lifestyle is diet and exercise. There's no way around it. When I say diet I don't mean a crash diet, but I just mean living a lifestyle in which you control what you eat and how much of it you eat.

Learn how to lose weight overnight for teenagers

🔥 FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2MlzaOW

Teenagers are the topic for this video and let me tell you right off the bat... the beauty of being a teenager is that you have a lot of time to achieve your fitness goals. Believe me I get it we would all prefer to wake up tomorrow with the body of our dreams, and a rippling sick pack by doing some super secret program that nobody else knows about. However, unfortunately there's no such thing as an overnight fix. Ever since I made a video about man boobs I've been getting non stop questions from younger guys about how to get rid of their chest fat. Well with this video I intend to give you all you need to get rid of chest fat, belly fat, build some muscle, and in general shoot for the physique you want and deserve to have. The points that I make in this video will apply the same way to teenage girls as they do to boys.

First I want to go back to the biggest benefit of being a teenager...you have time! You are living in a body that's growing and always changing. When you become a full grown adult it's like things just get locked into place. That's not to say that it's impossible to burn fat or completely change your body as an adult, but the really cool thing about being a teenager is that you have so much control over what you're going to look like as an adult. I always found it was a lot easier to make muscle gains, strength gains, and burn fat when I was younger and still growing. If you're body is in the middle of growing, I personally believe that it's that much easier to grow your muscles and in general effect what your ultimately going to grow into.

As a teen especially if your a younger teenager like 13 or 14 you have so much time in which you can effect what you will look like as an adult. This is actually exactly the age that I started working out, and let me tell you when I started I was not by any means, athletic, lean, muscular, or genetically gifted. The #1 thing that I did to turn this all around, and I want you guys to really focus and pay attention to this, the #1 thing that I did was I just got started, and...this is important... I didn't stop.

Being and looking fit is a lifelong process, and the cool thing is if you start early in your teens it's gonna pay off big time when you get older. As an adult there is so much confusing information out there about fitness, and as a teenager since your probably brand new to the fitness world it's even more confusing. You don't need the ultimate teenage workout program to start you just need to stop making excuses and get started on almost any program. When I was 14 I probably benched less than everyone in my high school gym. Even though I felt embarrassed, I still came in and did it again and again and again. And after a few years, I was benching way more than most of the people that started off stronger than me.

Listen to me...consistent action will beat natural or genetic advantages over time. You may think it's unfair that somebody in school can eat whatever they want and not workout hard and still be so much more fit than you are. In reality the truth is that these people might not have a genetic advantage, they may have been working hard playing sports their whole life or they may just have been more active than you without you even knowing it. All the while you were playing video games. Regardless if you put in the work daily starting now, by the time you're all grown up you could easily come out way further ahead even than the truly genetically gifted in any area of life you choose including fitness.

Okay so now that you know it take daily consistent action to have long term success, I want to give you the 3 action steps that you should take daily to get to your goals.

#1 Try to avoid eating anything that isn't real food that grew naturally from the Earth. If you have a box with a picture of food on it and you look at the ingredient list and there's a bunch of ingredients that you can't even pronounce, that does not fall under the category of real food. Real food is brown rice, wild caught seafood, yams, chicken, turkey, quinoa, oat meal, fruits, vegetables, and pretty much anything that is the single ingredient. It's not made up of ingredients it is what it is. Salmon is salmon, and rice is rice. Pasta is not pasta. Its flour, and a whole bunch of other ingredients. If you simply stick to real food, include a lot of green vegetables, and exercise throughout the week this should be enough to have you moving in the right direction. Convincing your parents that you want to be healthy and eat clean food shouldn't be that hard

Learn how to lose stubborn belly fat on your lower abs. Burn belly fat fast.

🔥 FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2O6qNbZ

A very common question that I get all the time is how do you burn that last bit of fat from your stomach. before I get right into this I want to clarify that there's a difference between stubborn belly fat and simply put... a lot of belly fat. The good news is whether you're trying to lose a lot of belly fat or that last bit of stubborn fat the approach is generally the same and this video will help you out big time

This video is not about how you can Target your fat burning to burn fat specifically from your belly. Targeting specific areas for fat burn is a myth and anyone that tells you otherwise is not being honest. You can't burn specifically belly fat

This video instead is about the two biggest requirements that are necessary 4 long-term success in regard to Fat Loss. These two requirements are taking action relentlessly and being patient. It's very important that we have Both action and patience. if we have one and not the other we will fall drastically short of our goals.

let's say I'm the type of person that takes a massive, ridiculous amount of action to burn the fat off of my body. I go and workout 2 times a day everyday and eat right for a month straight. During that month, chances are, that I'll lose a substantial amount of fat. But as i lose more and more fat as many of you watching this video may have noticed, it becomes harder and harder to lose more. So let's say that on that last week I plateau and only lose a very small amount of fat. I may become demotivated and if I lack patience and quit my plan, then all of that unrelenting action that I took will go down the drain. I would gain the fat back and probably be back to square one in no time.

Now let's present another hypothetical. What if I'm the type of person that has a lot of patience but doesn't take that much action. Quotes like good things come to those who wait but only the things left by the people that Hustle embody this scenario. This is patience without Drive and it does not pay off. If you plateaued with burning the last bit of fat from your stomach but you continue being patient doing the same exact thing, The same exact work out, the same exact rep scheme, the same exact diet, the same exact exercises then you may be stuck with that belly fat forever. And if you're the type of person that doesn't take any action at all, and patiently pushes starting until tomorrow, then you're definitely going to be stuck with that belly fat forever. In this scenario being driven to take things to the next level and take the next action step is what will help you break through your plateau.

Clearly you need a combination of patience and action. Even when you're not seeing results you gotta be patient enough to go and put in your best effort into your workouts and into your diet. I think a lot of people don't realize that dieting and exercising especially to get rid of that last bit of fat is supposed to be hard. it's supposed to be difficult and challenging. It's not supposed to be easy. So don't be surprised when the going gets rough right before you lose that last bit of fat. You're going to have to up your effort and stay patient and that's the truth.

How can you up your effort? The best way to burn more fat is not necessarily by working out more. It's by putting more intensity into your workouts. This is why sprinters have such a better body composition than marathon runners. Sprinters have a very intense workout with short bursts, whereas marathon runners run all day. So coming in to the gym twice can many times not be as effective as simply coming in once and giving it your all. If you want to truly change your body composition you're going to have to dig deep and increase the intensity of your workouts. Either cut your break time, increase the weight load, change up your rep scheme, add in explosive exercises, incorporate interval training circuits, and throw in completely new workouts.

Don't spend more time at the gym up your effort. If you up your effort, stay patient and eat wholesome real food, it's only a matter of time.

FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2Mhxiqt

👦🏻 If you want to train with me directly to transform your body as fast as possible, fill out a training application and see if you qualify here(𝐔𝐒𝐀 𝐎𝐍𝐋𝐘): http://bit.ly/2HefbSv

All of my subscribers know that I don't believe in secrets or magic fixes when it comes to fitness. However, there is a factor that exists that is so blatantly in front of our faces that it could be overlooked, and may come as a shock to why you are not losing weight. And that huge factor is your mindset. This video is gonna go deep, and if you watch this entire video i think it'll really help shed some light on why some people always stay fit and others tend to struggle a little more. Also I'm going to give you a very powerful exercise that you can do to really help your mindset not only in fitness, but all areas of life.

I'm going to start by identifying your way of thinking about fitness as falling into one of two categories and then i'll show what these general categories specifically lead to. These two categories that we're going to start with are nature vs nurture. This is one of the oldest arguments in the history of psychology. Let's define these two in a simple way to easily understand what each of them mean. Believing in the nature perspective aligns you with the belief that a person's development is predisposed to his/her DNA. Adopting the nurture perspective aligns you with the belief that a persons development is influenced by life experiences and his/her environment. Even though you could be somewhere in the middle in between these two mindsets, usually people tend to lean more towards one of these two ways of thinking.

Since nature vs nurture has been a highly debated topic for generations, and his been debated by psychologists that are far more qualified than me my goal is not to debate which one is correct. It is to see which mindset is best for losing weight and body fat. Which one is going to help you and which one is going to hurt you. What are some of the things that come to mind under nature? Genetics, right, here genes are more in control than you are. On the nurture side of things it is believed that yes of course genes will influence certain traits, but your environment plays a much larger role.

When a persons view of the world is aligned with one of these perspectives their thoughts and actions are highly influenced especially in the area of fitness. People that really believe that everything is up to nature and genes will express statements like, "I'm not athletic," "I have no coordination or balance" "Obesity runs in my family" and "Both my parents had high blood pressure so that's why I have it." As you can see with nature it takes a lot of control over your body and your health out of your hands. You don't control it natural forces control it. With nature you believe that certain people won the genetic lottery while others did not. And if you feel like you are one of the people that did not win, by leaning heavily toward the nature perspective you're going to also feel like there isn't much that you can do about it.

When a persons view of the world is aligned with nurture and environment they will often express statements like, "I'm not very athletic now, but if I work on it I can become athletic" "I can develop my coordination and balance by putting my self into environments that make balance and coordination more difficult." "My family is Obese, but I don't have to be because I can join a gym and eat right" and "High blood pressure runs in my family, but I can take steps to reduce and eliminate my risk." Having the nurture mindset clearly puts a lot of control back in your hands regardless of the cards that nature has dealt you.

Again the point is not to decide which one is correct and which one is wrong, it is to decide which perspective is helpful when applied to losing weight. Even if genes do influence your weight, how is it going to help you lose weight by holding in your mind that your genetically predisposed to obesity. It's not, by holding on to such beliefs you take the power out of your hands. You weaken your ability to change things. If you truly believe that your destined to be obese because of poor genes, how will you possibly give a 100% of your effort to working out and dieting. When believing fully in the nature perspective you already believe that things are the way they are and there isn't much you can do about it. You start the diet or exercise program and already believe it's not going to work for you, so you don't put in the level of effort necessary to actually make a change.

I can tell you from experience that this limiting belief is not true. Yes everyone is dealt a different hand, but no matter what hand you can improve it.

🔥 FREE 6 Week Shred: https://GravityTransformation.com

FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2x0r9tm

In everyone of my videos I am always talking about the things you have to do to burn some body fat and get lean. However, something that I don't talk about too much are the things you have to give up to get that lean look you want. Today's video will be all about everything you need to stop doing to stop blocking yourself from reaching your goals.

We create our own success barriers in all different aspects of life, and fitness is no different. Lets begin with one of the biggest things that you have to give up to start burning fat and getting shredded. Give up waiting for motivation. Motivation especially in the realm of fitness and fat loss is highly misunderstood. People will wait and wait and wait to get motivated to start working out or dieting. However that is not at all how motivation works. You will be waiting forever if you take this kind of approach and you will never get the body of your dreams by just waiting. You don't need motivation to get started you just need to make a choice and commit to it. If you feel bad about the way you look you can sit there and say to yourself "I feel terrible today i'll start my workout tomorrow" or you can embrace that pain and use it to begin taking action to change your life today. Motivation will only come once you already started working out. When you've been working out for 4-5 days in a row you're going to be motivated to come in and do your next workout. What you need is momentum not motivation. And if you're sitting there waiting for motivation to strike and haven't worked on your body for days, weeks, months, or even years then your momentum is all in the wrong direction. You have a lot of negative momentum in your life. I've found that for me it is easier to work out 7 days a week, yeah every single day, then it is to work out 4 times a week. And that is simply because of momentum. When you take even one day off you lose a little bit of your forward momentum. I'm not saying you have to work out every single day, however it is 100% true that motivation will grow as you complete each of your workouts. So stop waiting for motivation, go do the thing and you will become motivated to do it more. Which will lead you to seeing more and more results, and will lead you to being further motivated. You will never ever ever get motivated by sitting there waiting for it to happen.

Next you'll have to give up your straight up addiction to crappy food. We all believe that we can get addicted to alcohol and drugs, but food, nahh you can't get addicted to food. Well I'm here to tell you in case you don't already know that sugar found in your oreos, processed food, and even your coffee, is more addictive than cocaine. And there is plenty of food out there that your body can get addicted to. Just because your body craves a slice of pizza or an oreo doesn't mean that it's good for you or that it's what your body actually wants. If you're addicted to cocaine it doesn't mean the cocaine is actually good for your body. In the same way when you really crave junk and processed food it's just your body demanding the same food that gave you a temporary high the last time you ate it. You have to give up this addiction. And just like any other addiction it's not easy to break. To break this addiction don't try to go cold turkey. Give yourself 2-4 cheat meals throughout the week and eat clean for the rest of the week. You can plan to eat all of your favorite junk food during these cheat meals, so it doesn't feel like your giving up your addiction forever. One thing that I want you to do that's really important is after you eat this junk food pay attention to how your body feels, and compare it to how your body felt after eating clean. This will make your want to give up more and more of your cheat meals until you pretty much aren't having any cheat meals at all. You'll see that you can satisfy your hunger and your cravings, just by eating clean, and you can avoid all of then negative side effects by not giving in to your junk food addiction.

The last thing that you have to give up to get ripped, lean, and shredded may sound kind of counter intuitive but I promise you it will help you in the long run. Give up your attachment to the outcome. You can't depend on results for the desire to continue your fitness journey. If you workout for a week straight and don't see any physical results, you can't freak out. If you're so attached to the outcome you're going to be like one of my clients that steps on the scale every single day. These people will sabotage their own efforts.

🔥 FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2N0qiU4

Hey i wanted to thank everyone for being so supportive of this channel, We just hit 10,000 subscribers, so that's a pretty big deal, and i want to take a second and explain what this channel is all about for any future visitors. So my name is Max Posternak, I've been training people to lose weight and more specifically body fat since I was 18. I began training myself when I was 14 and probably didn't miss one workout until I was in college. It was my consistency and hard work that lead me to do a couple modeling photo shoots, but i quickly realized i wanted to do much more than fitness modeling. After all the time i spent training people and researching magical methods, merchandise, and pills that are supposed to make u lose weight i found the secret. And are you ready for this....the secret is that there's no secret. The only thing that works, for everybody without exception is consistent healthy dieting and exercising. Diet and exercise is what its all about. Not only is diet and exercise a solution to your body looking good but its also the only solution for staying healthy, staying out of the dr's office, and off of pharmaceutical drugs. Society has been conditioned to believe that when we feel unhealthy we should go to the doctor and get a prescription to mask symptoms rather than actually take the steps to allow our own body to get healthy on its own. Doctors are important but they r not responsible for your health and your weight, you are. We've known for generations that diet and exercise is important. Hippocrates said let food be thy medicine and medicine be thy food. And another old quote that you may have heard of states that those who do not find time for exercise will sooner or later have to make time for illness. So even though i say that im a fat loss expert and most of my videos are about burning fat i feel a much stronger commitment to helping people get healthy. As should all people in the fitness industry. Because we play a bigger part in all of this than most fitness professionals know.

To further help people in my community and to expand my hands on knowledge me and my business partner George opened up a coaching center in Morganville nj called Gravity Training zone.

Running the gym takes a lot of time and also we have 2 now. Our second location. So that's why it may take me even longer to answer your questions. Here unlike other gyms that rely on people coming in for one workout and dropping out we do everything we can to lower the drop out rate. We do this by creating challenging and fun new workouts, producing results, coaching people in exactly what to eat to burn fat, and maintaining strong bonds with our clients. To help people further We also have a meal prep business called Eatz meal prep in which we deliver healthy fat loss meals all over the country and shipping is free for a lot of the surrounding area around nj.

So now, YouTube, on you tube you get all of my training and diet philosophies, and insights i make at my gym, and most importantly you get to learn about what actually works to burn fat. Since the majority of the country is now obese i feel like this is a lot better of a strategy to help the masses get healthy than to prescribe a pill. I am not backed by any supplement company nor do i have any investors in my Business, so everyone of my videos are the truth based on my almost decade of hands on experience training. I put funny pictures in my videos to make them more entertaining and to keep them more interesting and engaging. It helps you guys learn in a fun way. Yeah and its all free, so watch, enjoy, subscribe, and let me show you how diet and exercise can change your life.

And by the way. Gravity Training zone is going to be all over new jersey soon enough so if your from jersey come visit one of our current or future locations and see what makes us better than all these other revolving door gyms.

🔥 FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2N03J1Y

Timestamps:

Is It Possible?: 0:08

First Tip: Get Enough Sleep: 1:07

High Protein, Healthy Fat Meal Before Bed: 2:43

Cut Out Carbs Before Bed: 3:34

Sleep In Cool & Dark Environment: 3:48

Is it possible to burn fat while sleeping? Yes it is definitely possible to burn fat while you sleep and I have a couple tips that I'd like to give you that will help you burn more fat while sleeping however I don't want you to think that sleeping is going to be your fat burning solution because sleeping alone will definitely not be a major contributor to the fat loss process

the tips that I provide will help increase the quality of your sleep and in turn will help increase the amount of fat that you burn while you sleep but make no mistake you're always going to be burning way more fat when you're awake. When you're awake your body has to work harder just to keep you awake not even to mention all the other ways you expend energy when your active. Even if you're just sitting there twiddling ur thumbs you're burning more calories than when you're asleep.

With that being said if you get adequate sleep you'll be sleeping over 50 hours every week and we want to make every one of those hours count towards losing body fat.

the first thing that you could do to ensure you're burning the maximum amount of calories while you're sleeping is get enough sleep. the most common recommendation is to get 8 hours of sleep however a lot of people have a tough time doing that. Either because of work or other responsibilities 8 hours of sleep every night of the week is unlikely. Some recommend that it's even better to get 9 hours of sleep but at minimum I would say you need to get at least 6. Do your best to shoot for the 8 hours of sleep as much as you can. There have been studies done that show when different groups of people are put on a weight loss program and one group gets very little sleep and the other group gets adequate sleep the group that did not get its sleep ended up losing the same exact amount of weight. However lost a lot more muscle mass. which means the group that got its sleep ended up losing more body fat.

This could be attributed to a number of different factors including optimal hormone production from getting enough sleep also better more intense workouts from being well-rested and much better Muscle Recovery leading to increased muscle mass. this means that all the opposite is true from not getting enough sleep your muscles won't be recovering as much and you could even lose muscle mass

your hormones will be out of whack especially if you're not getting enough sleep again and again and again. What will happen is that you're leptin levels will go down and your ghrelin levels will go up which will make you hungrier throughout the day. And the last thing that'll happen if you don't get enough sleep is your performance in the gym will suffer which will lead you to burning less fat during your workouts and again building less muscle. So just make sure you're trying to get an average of 8 hours of sleep per day.

The next thing you can do to burn more fat while you sleep is have a high protein meal with some healthy fats right before bed. A lot of people will get hungry right before bed. Rather than telling you to ignore it and just go to sleep because usually this is easier said than done. My recommendation is to have either a high protein meal or a protein shake preferably made from a slow digesting protein like casein. And you can also combine it with some healthy fats. Not only will this fill up your stomach and take the edge off of your hunger but it will also help you build more muscle while you sleep and boost your metabolism while it digests. The fat will further slow digestion increasing the amount of calories you burn while you sleep. You can do this with fat and protein, but do not have carbohydrates right before bed when trying to burn fat while you sleep. Carbs are used for energy and are preferred by your body over fat, so if you give your body carbs right before bed your body can either use them or store them. But it definitely will not be using your fat stores for energy when given the choice between carbs and fats.

When trying to burn fat, I recommend that you cut out carbohydrates five to six hours before bed. All carbohydrates except for green vegetables. This way your body will be a lot more inclined to break down and use body fat while you sleep rather than carbohydrates coming from your diet.

The last things you can do to burn more fat while sleeping is sleep in total darkness and keep the temperature colder. Sleeping in total darkness has been shown to rel..

🔥 FREE 6 Week Shred: https://GravityTransformation.com

FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2N4E1Ju

This is a big questions that I get that I have still yet to answer because it is not a very straight forward question. A lot of this depends on what you, the individual is doing to get that six pack. There are many factors that influence the speed at which you can get a chiseled six pack for example how intense your workouts are, how good your diet is, what body fat percentage you're at, and many other variables. Also what is your definition of a six pack. Is it more of just a flat stomach with some abdominal definition or is it those bulky bodybuilder type abs?

One thing is for certain you will not get a six pack overnight. This is going to take some time, depending on where you are starting at this could take years. That's right years, I know you may not want to hear that this will take you some time, but building the abdominal muscles does take consistent hard work that can't be accomplished with a couple workouts. Contrary to widespread misinformation simply burning the layer of fat that sits on top of your abs, is not the only thing that you have to do to see a nice well defined six pack. And burning that layer of fat can be accomplished relatively quickly when compared to how long it takes to build up the ab muscles and make them bulkier. To burn the fat off of your abs if you are starting at a pretty low to moderate body fat percentage does not take an extremely long time. To do so you have to burn more energy through physical activity then you intake from food. By sticking to a calorie restrictive diet, and by cycling your calories you can significantly lower body fat within 6-16 weeks depending on where your starting body fat is. If you have a lot of body fat it could take up to 6 months to really turn around your body composition.

However, like I said earlier to see well defined abs, burning that layer of fat on top of your abs may only be the first and the easiest step. To see those abs pop out you have to build them up. The best way that I have found to do this is with weight training exercises such as crunches with weights, leg raises with weights, and isometric exercises like planks with weights. The problem with building muscle as opposed to burning fat is that it take so much longer. That's why you can't simply be lean, do a couple ab workouts, and expect your abs to bulge out like Dexter Jackson. It takes repetitive breakdown and recovery of your abdominal muscles to build bigger thicker abs. And this is why I say that to build really nice defined bulky ab muscles can take years. When I was trying to get abs, I leaned out pretty quickly, but to bulk up my abs took me years. It took me 2-3 years of 2-3 intense weight training ab workouts per week, to really give my abs the shape and thickness that you see in my modeling photos.

So the best tip I can give you as far as how long it takes is to be patient because this may take a while. Lay out a plan to build up your abs, and to keep your body fat percentage low and stick to it consistently. Consistency is very important because if you do ab workouts for a couple weeks and don't see any results in your ab thickness and just quit, well it might have been that next week where your abs grew. Remember that results with your abs are not going to be linear. You may be training your abs for 2 months and not see any results, and then boom on month three they grow big time. You can't expect a reward in the form of gains for every workout, that's not how this works. That's why the key is to be patient, lay out a plan for building your ab muscles and keeping your body fat low, and consistently stick to that plan while pushing the intensity levels of each workout. Also lastly I wanted to remind you that everyone's abs are different so only compare your ab results to yourself not someone else's. I have another video that goes into depth about this called the truth on how to get abs. The bottom line of this video give yourself lots of time and stick to the plan.

FREE 6 Week Shred: https://GravityTransformation.com

📲 Fat Loss Calculator: http://bit.ly/2N2sp9T

Timestamps:

The Biggest Mistake: 0:18

Your Mind and Body: 0:49

Make The Choice: 1:34

Satisfy The Hunger: 3:13

Prepare Meals Ahead of Time: 3:41

Cheating: 4:33

There are certain mistakes that I see again and again when my clients go on a diet that I want to share with you guys for you to be able to avoid these mistakes yourselves.

The biggest mistake that leads you directly to cheating on any diet plan out there in the world is believing your own mind. When you're doing a diet to lose body fat you have to restrict your calories enough for your body to start using its own body fat for fuel. You're body doesn't want to burn the fat stores so even before you get to that point, you're going to experience the feeling of hunger.

So now this is the most important point that you can take from this video.

You're minds hunger and your bodies hunger are two different things. Your body has an actual need for food that needs to be fulfilled or else you'll actually starve. You're mind on the other hand does not need any food, but it's always full of wonderful suggestions about what will satisfy the physiological hunger that your body is feeling. I don't think there's anyone just starting off on a diet, day 1, thinking I'm so hungry I just need some broccoli and chicken. No Way, everyone's mind is telling them I miss chocolate or pasta or ice cream or whatever. But the truth is to actually satisfy your bodies hunger something healthy would do the job a lot better. If you just make the choice to ignore your mind and try to fill up on healthy food, and you can even tell yourself if I still want the ice cream or if i still want the bag of Doritos I can have it after I try to fill up on the healthy food. Just to shut your mind up tell yourself that. Because I promise you 10 out of 10 times that you sit down and eat oatmeal, or chicken, spinach, and broccoli, or a kale salad, or whatever healthy stuff you eat you're mind isn't going to want the junk anymore. Why do you think eating a lot of vegetables is recommended on almost any diet on the face of the earth. Because they make you feel full and eliminate that feeling of hunger. When the feeling of hunger is gone, you're mind shuts up about eating junk food.

The mind is very tricky and it will be the biggest advocate for all that junk food and then once you listen to your mind and eat all that garbage it back lashes at you. Rather than thanking you for allowing yourself to eat all the things that your mind was saying were going to make you feel good your mind starts beating you up. "Why did I do that?" "You have no self control?" "You failed the diet?" "I feel disgusting" "Oh well might as well go eat more junk maybe that'll make me feel better" and then it turns into a vicious cycle.

People that start a diet especially in the beginning are extremely vulnerable to listening to what their mind wants rather than what their body needs. You're body doesn't want the ice cream. Trust me when you're body has to digest that vanilla fudge caramel swirl ice cream, its not very happy. But you're mind's in the background like yes yes yes, I need this, I'm fat. I'm sleepy.

So the best tip that I can give you to solve this problem is have healthy meals prepared in your fridge ready to go. The faster you can satisfy the physical feeling of hunger the faster your mind will stop with its suggestions. If you have to stand there and cook a healthy meal from scratch there's going to be a lot of time that you're going to have to battle with your minds cravings. If you don't have time to prepare healthy meals for yourself or if you really suck at making tasty healthy meals there are tons of meal prep companies that can ensure that you have healthy meals ready to go.

The other mistake that people make is in the area of cheating. Don't get me wrong its okay to have a cheat meal, i have one sometimes more every week. But its important to balance out your macros for that day and offset that cheat meal. Forgetting what you ate throughout the day is a bigger problem than most ppl think. And this problem could be completely eliminated by tracking what you eat in a diet journal. But if you're like me and you don't like to track everything that you eat then you really have to pay attention to all of those extra calories. People will start a diet thinking that their doing everything correctly, but are constantly cheating with little mistakes that could add up. For example they might have a glass of wine at night or have sugar in their coffee or grab something extra that somebody brought in to work. The truth is a lot of times when we're dieting and feel like...