Gravity Fitness Transformation

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

📲 Fat Loss Calculator: http://bit.ly/2N3erVz

This is a very common question that many people have either because they're impatient or because they waited until the last second and need results by tomorrow. Unfortunately there is tons of information online that takes advantage of this question without prefacing it the right way. I am going to give you some great, actually the best tips on what you can do to make yourself look your best within 24 hours, but before I make it sound like you're going to go from over weight to six pack abs tomorrow let me tell you that losing weight by tomorrow or overnight is not very practical. The first reason why is because the results you gain will be lost just as fast as they came on. If you do the right thing today, but go back to old habits tomorrow you will gain back any weight you lost and possibly some more on top. The second reason why this is very impractical is because you can only do so much in 24 hours to look great for the next day. After all people spend their whole lives getting into great shape, while you're trying to get it done by tomorrow.

Nevertheless I do sympathize with someone looking to lose weight overnight because sometimes you will be caught off guard with an unexpected invitation to the beach or to a pool party or to something you just weren't expecting to have to look great for. So let's jump right in.

#1 The area that you're going to be able to improve the most within one day in relation to your appearance is going to be your water weight. Within one day you can eat all the wrong things and get really bloated or there are also things you can do within a day to really turn water weight and bloating down. To have results overnight you will have to make sure that you eat perfectly to not add anymore water weight under your skin. That means keep sodium intake low and eat all natural single ingredient foods. Have protein in each meal to take advantage of thermogenic effect of foods and spike your resting metabolism. Since you are trying to lose weight overnight really try to keep carbs to a minimum in every meal except for breakfast in which you can have 2-3 servings of natural whole carbs. Every other meal should be protein and green veggies. No fruit for that day except for grapefruit. The last thing you want to do in relation to your diet is get your meals in and done with early. If you can get all your meals out of the way at around 5 or 6 o clock your body is going to be a fat burning machine at night while you sleep. Remember this isn't a diet for life. It's diet for one day.

#2 Now the second thing you want to do is sweat some water weight out. Obviously exercise will get some water weight out, but the best way to get water weight out of your body fast is by either taking an Epsom salt bath or by doing 4 15 minute rounds in a hot sauna. If you can't stay in there for 15 minutes try to do 6 10 minute rounds, just try to stay in there for a total of an hour.

#3 Start your day with 30-45 minutes of cardio on an empty stomach. You can do steady state cardio or high intensity interval training. If you do a HIIT workout you can probably just do a 20 minute workout as this will burn a lot more. However, steady state cardio can be just as effective by increasing the duration. This will help once again help with water weight and it will burn a little bit of fat from your body.

#4 Do a fat loss weight training workout later on in the day. Many of you may be like what the heck is a fat loss weight training workout. A fat loss weight training workout is set up in circuits. You're going to start with a lower body weight training exercise like barbell squats or weighted lunges and then follow up with a cardio vascular exercise like burpees or mountain climbers. The do another weight training exercise like Barbell clean and presses and follow up with another cardio vascular exercise like high knees. Take 4-6 of these exercises depending on how fit you are and perform them back to back with no break in between. Take a 2-3 minute break at the end and repeat for 4-5 sets. If you really want to challenge yourself and lose even more water weight and fat you can stay and do 30-45 minutes of steady state cardio directly after this workout.

If you do all these things again that's eat a natural low carb, low sodium diet, sweat out water weight in a sauna or Epsom salt bath, start your day with cardio before breakfast, and do a fat loss weight training workout later on you're going to get the best results that you can get within a day. Throw your body wrap away, it's useless.

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

📲 Fat Loss Calculator: http://bit.ly/2N5TIQX

Timestamps:

How much are you eating? 0:45

How intense are your workouts? 1:46

Hit Failure 4:00

First you have to understand that plateaus are normal. You will go weeks and sometimes months without results because you're body has plateaued. Maybe you already put on some muscle and your body is trying to adjust to it's new mass before it puts on anymore muscle. However, if you haven't seen results as far as muscle growth in a long time, you may want to try some of the tips in this video to help you break through that plateau.

#1 How much are you eating. Your body doesn't necessarily want to put muscle on because it's an extra expense calorie wise. In order to put on more muscle you need to be consuming a lot of extra calories above what it takes to upkeep your body. A lot of people will build some muscle at a certain calorie range, and then when they plateau they continue trying to build muscle at that same calorie range. If 2,000 calories per day is not building muscle, you may want to try 2250 calories per day. If that doesn't work in 4 weeks try 2500 calories per day. Just keep in mind that as you grow muscle and plateau your body will be using a lot more of calories that you consume to support that new muscle mass. So that means you need to add even more calories to build even more muscle. Also stop going crazy with supplements. Supplements at your local gnc or vitamin shoppe will not help you grow and build muscle as well as real food.

#2 How intense are your workouts? When I first started working out I would come into my high school gym and in the middle of my workout I would look around at what kind of weights the people with more muscle than me were using. I would look at some guy with huge biceps and be like I wonder what he's curling. Okay he's curling 135 I'm curling 65lbs, if I want to get biceps as big as his I got to get to curling 135lbs. Now even though this is a very beginner mindset, and isn't always true, the intensity of your workouts are hugely related to the size of your muscles. As a natural lifter you're most likely going to need to use some really heavy weights to stimulate muscle growth. If you're using 25lbs for dumbbell presses every single week then chances are you chest is not going to get that much mass. Some people give way too much attention and focus to form and way too little to intensity. Yes your form is important, but you're going to have to get off of the tri cycle eventually and trade it in for a bike. That doesn't mean that you jump from doing 25lb chest presses to 75lb chest press cuz..u'll probably die. But it means that when you're comfortable with pressing the 25's you do everything you can to move up to 30's. So many people complain all the time about coming into the gym, working out, and not seeing any results. When I ask what they have done to take their workouts to the next level they draw a blank. Building muscle is not done by treating working out like a clock in clock out scenario. Someone can come into the gym 2 days a week and get more results than the person coming in 7 days a week just because they are pushing the intensity level of each of their workouts. If you can't move up in dumbbell presses, move up in flies. Try to move up in something every time you are at the gym. This doesn't only apply to building muscle. It can apply to burning fat, increasing your speed, your agility, and your conditioning. Instead of running for a mile every week, try two, then three, then 4. Point is don't keep doing the same things and expecting different results.

#3 Hit Failure! Let me ask you a question. If you are trying to grow your chest muscles for example. And every one of those sets you hit 10 reps. Why do you think your muscles will grow. Every time your muscles think I'm good I just completed my set.. no problem. I'll be able to do it next time if I just stay where I'm at. On the other hand if you took 275, only did it for 5 reps, failed completely, and needed someone to help the weight off of you. Your chest is going to say shoot I need to get stronger and add more muscle fibers to handle the stressors in my environment. You need to fail to grow your muscles. If you want to build muscle grab weight in every set that causes you to hit failure before you get 10-12 reps in. You can lighten the load as you get further along your workout because you should be hitting failure faster and faster as you tire out your muscles.

Other then that you just have to make sure you are not over training. Remember to build muscle you need to be in a calorie surplus state. So you can't be working out so much that you're burning up...

📲 Fat Loss Calculator: http://bit.ly/2N6ls89

Timestamps:

#1 Don’t have to eat as often 0:39

#2 Burn more fat during workouts 1:43

#3 Being able to have more satiating meals 3:02

There are certain major advantages that intermittent fasting has over regular more traditional diet plans for fat loss. Now even though this video is in favor of intermittent fasting it doesn't mean that regular diet plans where you eat 5-6 small meals throughout the day can't work just as well for some people. It is all very dependent on the individual. Over the last couple years I personally prefer intermittent fasting, and the reason is because of what I think is the number one benefit of this style of eating.

The amount of free time that it gives you for other things. When you're on a traditional diet plan you feel like you're a slave to the clock and the fridge. Every couple hours you have to eat. Whether your hungry or not... boom time to eat. With intermittent fasting you have have 1-3 meals for the day and you're done worrying about eating. The great thing about this is that not only will you not have to stuff your face every 2-3 hours, but you'll also be able to focus and get shit done. if you're busy with work or with anything else you will be able to fully focus on that task and not worry about the distractions that come with having to eat small meals throughout the day. Skipping breakfast and staying hungry past noon will also keep you more focused. Certain evolutionary adaptions have enabled us to be more focused, in order to be able to find and get food when we're hungry.

Another huge benefit of intermittent fasting is that by skipping breakfast and having an early workout not only will you feel better from not working out on a full stomach, but you'll also be able to burn more fat from your workout. When you workout on an empty stomach you burn 300% more calories from fat as opposed to working out in a fed state. Whether you do a weight training or cardio workout before you have breakfast you'll be able to significantly increase the chances of you targeting your fat stores rather than using the calories being digested in your stomach for energy. Many people will try to lose weight by hitting the gym after eating a huge breakfast. This is not a great idea for weight loss because all of that food that gets eaten for breakfast especially the carbs will be turned to glycogen and used for energy for your workout. You're body prefers this type of energy over the energy it gets from breaking down fat. So if you're having a giant breakfast before your workout you can be hurting yourself as far as the percentage of fat that you can be burning. Intermittent fasting can solve this problem all together by working out on an empty stomach and not eating until later on in the day.

Lastly one of my favorite benefits of fasting is that when it is time to eat you are able to get more satisfying meals. On most diets dinner time can look extremely boring, but if you plan your macros accordingly this does not at all have to be the case with intermittent fasting. If you want to have a large enjoyable dinner, you just have to make sure you save up enough calories throughout the day to still not go over you're weight loss calorie requirements with one or two giant meals. If you're only eating two large meals for the day for example that means that each meal can have 600 calories and you'll still only be at 1200 calories. Which is a very low amount of calories for the day and will have almost anyone losing weight. If you have a higher number that you can hit and still lose weight like 1500 calories for example that gives you even more room. That means that if you were to only eat two meals in a 6-8 hour feeding period you can have 750 calories per meal. Just to give you an idea a meal with 1 cup of mashed potatoes, 214 calories, 5 oz of Salmon steak, 295 calories, 1 cup of broccoli, 31 calories, and 3/4 cup of vanilla ice cream, 102+137 = 240 is about 750 calories. So, the fact that you can still eat meals that fill you up and make you feel like your actually not dieting is one of my favorite benefits of the intermittent fasting approach.

📲 Fat Loss Calculator: http://bit.ly/2N6X4TS

There is a huge misconception that there exists a certain magical food or certain magical foods that will make you lose fat. The truth is that there are certain foods that you can eat that are better for your health and your immune system while others are worse, but when it comes to fat loss and weight loss it's not so much about the specific foods. Also as I've said in many of my previous videos you can't target fat burn any one particular area of your body. So when our goal is to lose belly fat we have to understand that the only way to do so is by losing fat from our whole body. Therefore claiming that there are special foods that will make you lose specifically belly fat is a total myth, and I'm going to prove it to you with an extreme example. And by the way there are tons of these examples

This right here is John Cisna, a high school science teacher in Colo, Iowa that decided to test out if he could lose weight eating nothing but McDonalds for 6 months. This guy was Obese, weighing in at 280lbs, so he had a lot of weight to lose. Had he gone to a nutritionist or a doctor they would never recommend that he eats Mcdonalds for 60 days. Nevertheless for 60 days John Cisna walked 45 minutes per day and ate 2,000 calories per day only from McDonalds. within 6 months he dropped his weight to 224 pounds, which means he lost 56lbs. He also lost 7 inches off of his waist, 4 inches from his hips, and lowered his cholesterol by 32%. Many of you might be like hold on, he was probably just eating salads at Mcdonalds and avoiding the high calorie burgers and fries, but that is not the case. In the beginning he tried to stick to lower calorie options such as the salads and grilled chicken sandwiches, but towards the end he was eating big macs, ice cream sundaes, french fries and other high calorie poor weight loss choices, and yet he still continued to lose weight.

Now you may remember in the documentary supersize me the star of the documentary was not so lucky. He gained a ton of weight eating at Mcdonalds. Clearly it wasn't the food he was eating that contributed to him gaining the weight. After all these guys both ate McDonalds, but one guy lost belly fat and the other guy gained belly fat. So if it wasn't the food what was it that caused the difference in results. The same thing that I have been saying all along calories in vs calories out.

I know that in all of my videos I recommend you eat healthy whole foods made up of natural ingredients because it is easier to feel full and so much better for your health than eating processed junk like Mcdonalds. I also recommend that you eat protein with every meal, lots of green veggies, and in general keep your diet clean to maintain a good body composition. And that still holds true. For your health, well being, hormones, and body composition it's not just about the quantity of calories that you're taking in, but it's also about the quality of those calories. I do not recommend that you go eat at Mcdonalds for 60 days to lose weight. I am just using this to illustrate a point. As far as fat loss goes the bottom line is that it's all about energy expenditure vs energy intake. Calories in vs calories out, eating less and outputting more from physical activity. Call it whatever you want it's all the same. Besides the rare outliers that have severe hormonal issues, to lose belly fat you have to concentrate on eating fewer calories and burning more calories through exercise, not on finding the magic food, pill, or potion that will do it for you.

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

📲 Fat Loss Calculator: http://bit.ly/2N3M6hB

I'd like to quickly give you guys a run down on how you get get rid of excess loose skin after losing weight. First you have to understand that there are a couple factors that determine how well or how fast your skin can bounce back after losing a lot of weight. Genetics as usual will play a big role in determining how well your skin adjusts. How fast your skin got stretched in the first place, so how fast you gained weight is very important too. If you gained a ton of weight incredibly fast chances are that your skin will have a harder time returning back to its original shape. Another factor is how long you carried the extra weight. If you were pregnant, gained some weight for a couple of months, and lost it right after, your skin may be completely fine. However, if you carried this weight for years you may not be so lucky. The last factor is your age. The older that you get the less elastic your skin will become.

Regardless of your particular situation there are things that you can do to help tighten up your skin and have less of that saggy look. First before you do anything for your skin you want to make sure that your body fat percentage is low enough. Many people that still have more body fat to lose, immediately assume that their excess body fat is excess skin. A good body fat percentage for men is 14-17% and for women a good range is 21 - 24%

When you know your body fat percentage is low enough, and what you are dealing with is actually loose skin, one of the number one ways to tighten up is by building more muscle. When you lose a lot of weight chances are high that you will lose some muscle mass as well. If there's little muscle mass under the skin the skin will look flabby and unshapely. So start weight training if you already have loose skin, and if you're in the process of losing weight, it would be a good idea to weight train the whole way through, as it could really help your skin look tighter at the end of your weight loss transformation.

Supplementing during and after losing weight can help. Supplement with vitamin c, omega 3, zinc, and collagen, collagen helps make skin more elastic. Even though your body naturally produces collagen as we age collagen levels will decrease. Drinking a lot of water can really help with skin health as well. Try to aim for at least a gallon per day.

Body wraps for loose skin = waste of time and complete scam.

There are certain lotions and soaps that you can get that can be very useful for restoring the proper elasticity of your skin. Make sure that when you are buying lotion that it contains Collagen, retinol, and vitamins a, e and c. Keep in mind that these lotions may help, but I'm not so sure that they are scientifically verified.

Avoid soaps that contain sulfate and also avoid chlorine on your skin as much as you can. Anything that will dry and damage the skin will wind up hurting the skins ability to bounce back. Chlorine will dry the skin, so if you swim in a chlorinated pool a lot make sure you take a shower immediately afterwords. Smoking is another no no. Smoking will not only harm your lunges, but it also decreases the skins elasticity. If you smoke all the time you wind up damaging the skin as it tries to repair itself and tighten up. Drinking alcohol is also not great for your skin to recover.

The last resort after you've tried every thing else is obviously surgery. Remember to Be patient. You can lose over 100lbs and still have your skin return back to normal. However if you have a massive amount of skin left over surgery may be the only way. Before you start cutting and removing skin there are some non invasive procedures available. Fractional laser or radio frequency treatments are two options that you can talk to your dermatologist about.

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

📲 Fat Loss Calculator: http://bit.ly/2MZCZ1D

👦🏻 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/2KIG3fG

Want to know how to lose weight without exercise? Losing weight without any exercise is actually totally possible and achievable for anyone. Let's start with limiting your fat intake because I have a way of doing this that has worked again and again for a bunch of my clients. The key to limiting your fat intake is to set limits not restrictions. You don't want to completely take fat out of your diet, because fat is very important for the production and regulation of our bodies hormones. Many of these hormones are extremely important and necessary for fat loss. I know it's may sound confusing that you should eat some fat to lose fat, but that's just the way our bodies work.

So step one of losing weight by limiting your fat intake is to limit it to under 20-30 grams of fat per day. Sources of fat include eggs, avocados, butters and Oils, dairy and fat found in meat like fish, turkey, or beef. The best way to limit your fat is by not having too much from the butter and oil group, and picking lean cut meats like low fat fish and chicken breast. Remember that it's going to be pretty easy to exceed 30 grams of fat per day when 3 whole eggs will already have you at 15 grams of fat for the day. Make sure you track your macros when you first start to be sure you're not exceeding your 20-30 gram limit.

Once you have limited your fat intake you can move on to step two. If you're not exercising at all you definitely do not want to be having an abundance of carbohydrates, because carbohydrates are your bodies preferred source of energy. You don't need an abundance of the energy macro if your not doing anything that uses a lot of energy. Which if you're not exercising your not. So after you limit your fat to 20-30 grams per day you can begin cycling your carbohydrates. There's tons of ways to structure a carb cycling plan, but one example of a low fat carb cycling plan would be to have a high amount of carbohydrates one day by eating a few servings of either brown rice, sweet potatoes, yams, quinoa, buckwheat, oatmeal, or grits. Eat a couple servings from any of these carb sources in each of your first 3 meals of the day and make sure you have at least 3 ounces of a protein source in each of those meals. After your fist 3 meals try to stick to protein and veggies. Also don't be afraid to have a lot of carbs on your high carb day. You want for there to be a difference in carbs between the days. You should at least be having 100-150g of carbs on high carb day. On my high carb day I'll sometimes have 300 grams of carbs. The next day you will have a low carbohydrate day in which you pick from sources of carbohydrates like beans, lentils, chickpeas, or squash. Use the same method and only put a few servings of those carbs into your first three meals and include protein in each meal. The general rule of thumb is to have half the amount of carbs that you had on your high carb day on your low carb day. And finally on the third day you will have no carbs and limit yourself to only protein and green veggies. So we're talking about chicken breast, low fat fish, egg whites, and other low fat sources of protein with 2-3 cups of veggies for the day. Repeat these three days over and over again for at least 4-6 weeks. Doing a plan like this will get you losing weight fast even without exercising.

The second way to do this that I said I was going to talk about today is to limit your carbohydrates rather than your fat. The best way to do this would be in the form of a more ketogenic approach in which you try to get your body to use fat for energy instead of carbs.

I can sum up the ketogenic approach with five bullet points.

1. Absolutely no carbs except for carbs very very high in fiber like spinach. Spinach is almost all fiber.

2. Excess amount of fat through sources like adding oils or butter to your food like coconut oil, or having fattier meats, or eating nuts, or cheese

3. A good split is 70% fat and 30 % protein

4. There is no cheating. If you have any sugar or any form of carbs at all your body will begin using the more preferred energy and it will take you time to get back into ketosis.

5. Don't over eat. Fat is the most calorie dense macronutrient. So all you'll probably need is 3 fatty meals per day as those meals will probably account for all your allotted daily macros. Again make sure you track your calories when first starting this kind of a plan. To make sure you're not having a crazy amount of calories.

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

📲 Fat Loss Calculator: http://bit.ly/2N6XKZq

👦🏻 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/2Z7gAFq

First I'd like to say that any kind of exercising will burn fat as long as you wind up creating a calorie deficit through a combination of diet and exercise. You cannot burn fat just by weight training if you have a poor diet. However, I know a lot of people that are under the impression that weight training can only be used to build muscle, but the truth is that there are ways for you to weight train in which you will burn way more fat than you ever could just by doing tons of cardio.

When you do cardio you get to burn calories for the duration of your cardio session. So if you're running on the treadmill for half an hour you will burn calories during that half hour and maybe a few more calories for the next half hour while you're body returns to homeostasis. On the other hand with weight training you'll burn calories throughout the entire day. This is because your body will use what you eat to replenish glycogen stores in your muscles, it will also rebuild the muscles with amino acids from broken down proteins, and you'll experience epoc which is excess post exercise oxygen consumption. Or otherwise known as the after-burn effect. Another benefit of weight training is that by building muscle your metabolism will go up.

Now even though you will experience all of these positive effects with traditional weight training. There are plenty of ways to take it up a notch and make your weight training workouts way more effective at burn fat.

The first way is through a method know as peripheral heart action training. The goal of this type of training is to keep the blood circulating throughout the whole body. Usually this is accomplished by mixing upper body and lower body exercises back and forth within a circuit. An example of this would be to do an upper body exercise like bench press, then right away do Barbell squats, then follow that up with Bent over rows, and finish with walking lunges. There I would be doing upper, lower, upper, lower. By cycling between upper and lower your heart has to work harder to push blood back and forth between the muscles being worked. This means you're going to burn way way more calories than somebody that is doing traditional weight training. The other supposed benefit is that it prevents you from feeling too much burn in one muscle group. However, i think if you do this correctly you will definitely feel the burn.

You don't have to limit yourself to upper and lower splits for peripheral heart action training. I think it's very important to work on building muscle when you're goal is to burn fat because building muscle will help with that by elevating your resting metabolism. To build muscle you have to go heavy. It's tough to go heavy when you're doing upper an lower exercises back to back because you're going to get really winded. So to help you build muscle while still burning more fat you can do a purely upper or lower body PHA Split. An example of an upper body PHA split would be to do a set of Inclined Dumbbell presses, followed by a superset for chest with dumbbell flies, followed by a Bent over dumbbell row, and finished with a superset for the back like reverse flies. You can do the same thing with your legs, just switch back and forth between working the front and the back of your hips and thighs.

Another Amazing way that you can burn a ton more fat with weight training is by doing something that you all may have heard of, high intensity interval training. But I'm going to give you a way to structure your HIIT program to make it even more effective. Instead of just doing the more aerobic based exercises back to back for example burpees, plyometric lunges, rope slams, and squats jumps are all more aerobic exercises. Instead of just doing that, the more effective structure for burning fat would be to do a heavy weight training exercise, followed immediately by your more aerobic exercise. If you combine 3 of each into a 6 exercise circuit where you go back forth between an aerobic exercise, and a heavy anaerobic weight training exercise you will burn a ton of calories. A good example of this would be to do Barbell clean and presses, followed by burpees, followed by deep Barbell squats, followed by squat jumps, followed by T Bar rows, and finished with 45 seconds of mountain climbers. Besides the mountain climbers everything else you would do for 10 reps. If you do 3 sets of that circuit, I promise you'll be dead. And you'll burn a ton more calories then you ever could with a cardio based workout plan.

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

📲 Fat Loss Calculator: http://bit.ly/2N1Ugr5

👦🏻 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/2TNuFC6

A very common question that I get asked all the time is, Max why am I not losing weight. And usually the conclusion that people immediately jump to is something along the lines of it wasn't meant to be. Some variations of this kind of thinking include, "Oh I'm just naturally big boned so no matter what I do I'm still gonna be fat." Or "I'm just too old to look as lean as I used to in my 20's" Or another common one "I've always been fat pretty much my whole life, so that'll probably never change." All of these statements are untrue and by thinking such things you are just holding yourself back. That little negative voice is in all of our heads, and attaches itself to all kinds of different parts of our lives. That voice wants you to quit and wants you to seek comfort as quickly and painlessly as possible. It gives you all the reasons why you can't do it. Well I'm here to tell you that that voice is an absolute lie. I've seen so many people say they can't lose any more weight and just because of the fact that they didn't give up, eventually they had a breakthrough. The thing about a breakthrough is you can't give someone a breakthrough, all I could do for example is point in the direction someone has to go, and the breakthrough is entirely something that has happen within that person and only they can make it happen. The only way to stand a chance at reaching that break through is to not give up. So that is the first step to help you start losing weight again. Don't give up. even if you don't lose weight this week or next week don't give up.

The next thing you're going to want to do is make sure that your tracking every single thing that you eat. I mean everything. people that think that they have an idea of how much they're eating in the day are blown away once they start tracking. Find out how many calories and macros you should be eating through a calorie calculator app and make sure you're hitting those numbers everyday. Don't drastically under eat, stick to your recommended numbers and only deviate by small amounts when you're not making progress.

Your workouts are another huge thing that could be one of the causes that you're not getting results. When was the last time that your workout was drastically changed? You have to change the entire structure of the workout. When you want to break through a plateau your workout has to change big time from what it was before the plateau. You can adjust your workout through intensity, sets, reps, rep tempo, and time under tension. You can throw in drop sets, super sets, and even giant sets.

Now if you're exercising and tracking what you eat, and still not losing weight, the problem may be something wrong with your hormone levels. There are a ton of hormones that can block us from losing weight, and all of them are released when our bodies are stressed. Cortisol is a hormone that will prevent us from losing weight, and is released when our bodies are under stress from a number of different things including lack of sleep, high stress levels, too much exercise, and eating the wrong food. There are a lot of other hormones that effect weight loss like testosterone, progesterone, estrogen, ghrelin, leptin and the list goes on and on.

To balance out your hormones first and most importantly start with your diet. Identify not only what you're allergic to, but also what you are sensitive too. Some people have sensitivities to gluten, milk, nuts, lectins that are found in grains, and all kinds of other things. Different people have trouble digesting different things and when we eat these things that we are sensitive too our bodies become stressed out and cortisol is released. Our balance of testosterone and estrogen can be effected by things like high fructose corn syrup, non organic meats, processed meats, and dairy that is pumped full of growth hormones. If you eat dairy products or for some people grains and you feel like garbage 2-3 hours after, you may want to try to remove it from your diet. Use this approach for all other food groups that you may be sensitive to. Making your diet hormone friendly also can include adding certain food. Many times we eliminate fats almost entirely from our diet when try to burn fat. This is such a big mistake because fats are responsible for producing many of our good hormones that lead to weight loss. So try adding some healthy fats back into your diet. Another thing you should do is try to have protein and a lot of fiber in every meal this way you spike your metabolic rate and balance estrogen levels.

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

📲 Fat Loss Calculator: http://bit.ly/2O84qma

Terms like ripped and shredded make us picture what is usually a very muscular person that is super lean. So to be able to get ripped and shredded with muscle you have to remember that you first have to build that muscle mass. If you don't spend a good amount of time building muscle mass then you can make yourself look lean, but you probably won't look like what we normally associate the words ripped and shredded to. If you want that look you will have to spend some time building up your muscles. On the other hand If you're someone that has already put on that base muscle from weight training or just being athletic and are now looking to shed some fat to get that really cut up look you're end result is going to look shredded. Whether you're looking to get ripped or to get lean, it makes no difference the protocol is the same. You're goal has to be to burn body fat from your whole body. You're not gonna go from 30% body fat to 10% body fat in a month and maintain it probably not in two months either, so you're best bet is to try to keep your body fat under control year round. I'm not saying that you have to be cut up year round, but you shouldn't let your body fat climb to a really high percentage just because it's winter and you can wear a sweatshirt. The first key to maintaining a good body fat percentage year round is to always do your planned workouts whether you feel like it or not, and the second key is to not overeat past your daily caloric requirements. Again this doesn't mean that you have to be on a diet year round, all it means is that you have to be sensible with eating habits year round. This will help you have a good starting point before taking the two powerful steps that you will have to take to get ripped. So let's get to those steps

The first step is to calculate your daily macros, fill those macros with single ingredient fresh sources, and cycle your calories throughout the week. And the second step is to do as many of your workouts as possible in a fasted state. That's it done. Just kidding let me elaborate a little more.

So the first important step is to really take control of your diet. And this is the most important step and nothing else that you can do will compensate for a bad diet. To get shredded and ripped it's a good idea to be tracking your macros and your calories until you do it enough times to where you know just by looking. Luckily it's really easy to do this with a calorie counting app like myfitnesspal. Apps like this will even tell you the number of calories you have to have in order to lose weight. It's good to use daily calorie recommendations from any good daily calorie calculator because it keeps you from cutting your calories too low. Cutting calories too low for an extended period of time will not produce aesthetically pleasing results. Another great thing that you get from most of these apps and calorie calculators is a breakdown of how much of each macro you should be having per day.

To get ripped you will have to fill your daily macros with good clean food. All the food that you find in it's natural state in the outside aisles of the grocery store are good macro sources for fat loss. All the food that you find in the inside aisles that are processed and put in a box are not good for fat loss. Obviously you can have something like rice in a box, but everyone knows what I'm saying rice is real food, Crackers are not. I made an earlier video in which I said that you want to stick to single ingredient foods when trying to burn fat, and there were a bunch of confused people. I had people asking questions like if salad is unhealthy if they mix different vegetables. So I want to clarify this. You can take any single ingredient food, mix it with other single ingredient foods and make some pretty damn delicious healthy fat loss meals. I'm saying that when you're shopping at a grocery store you want to pick single ingredient fresh food that you get from the outside aisles, and you can use those ingredients for whatever it is that you're going to make later.

Compare brown rice or black bean pasta to your traditional wheat pasta and you'll see why these versions of pasta are so different. The other powerful tip to get shredded is to do fasted weight training and fasted cardio in the morning. Whether it's weight training or cardio, if you have the ability to do it in the morning before having breakfast then do it.

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

📲 Fat Loss Calculator: http://bit.ly/2O264G2

Today I'm gonna go over exactly how you get V cut lower abs. For any muscle in your body to become more visible two things have to happen. The first thing is that the muscle needs to be built, and the second thing is that the body fat sitting on top of that muscle needs to be stripped away. If you have a thin or small muscle that has not been broken down and rebuilt over and over again, it's going to be very difficult to see regardless of how low you get your body fat percentage. The same thing goes in reverse, if you have great abdominal muscles but they're surrounded by a thick layer of body fat then you can count on not seeing your v cut.

If you just work on these two things, lowering your body fat percentage, and building your lower abs and external obliques you're gonna be golden. It really is that simple. Focus on making little improvements in both of these areas over time. Remember that improvement is being better than where you were before. Not necessarily necessarily being better than someone else. Different people have different insertion points for their muscles, among many other individual differences. Some people will naturally have better v cuts than others, and that's why you should compare your progress only to yourself. It'll help keep you on track and help you continue making improvements. Also remember that this is not going to take a couple weeks or months especially if you're trying to develop a really defined v cut. It takes a lot of time to build muscle, especially enough muscle to see visible differences. It can also take a good amount of time to lower your body fat percentage depending on where your starting percentage is. Point is give yourself time and be consistent to make this transformation.

The external obliques and the lower abs are the muscles that we need to focus on to build that v outline. I strongly believe that ab muscles are just like any other muscles in our body. Which means for growth you need hypertrophy training. To dumb it down further this means you need to use heavy weight for roughly 6-12reps, and when the weight starts becoming easier with each workout you need to try to progressively use heavier weights. This is the ideal strategy for growth.

One of my favorite exercises for the lower abs is lying weighted leg lifts on a bench. In this exercise you would take a weight, put it between your feet, and grab the bench behind your head. Raise no further than 70 degrees to keep the pressure on your abs and then lower back down past the bench. If your lower back hurts put your hands under your butt instead of grabbing the bench behind your head. Weighted pulse ups are next. Here you take the dumbbell and put it between your feet and then try to reach straight up towards the ceiling with your hips. Do your best to lower yourself slowly and make sure you keep your feet tight you don't wanna drop that dumbbell. Another one of my favorites is hanging leg raises for which we have three progressions. The beginner level would be to do hanging knee tucks, where you try to bring your knees into your chest. The moderate level would be to do hanging straight leg raises, and the advanced level would be to come up and touch the bar with your feet. You can do all of these exercises with a weight and if you don't have straps you can just hang off of a pull up bar.

For obliques one of my favorite exercises is side crunches on a roman chair. This exercise is again weighted. The hand closest to the floor is holding a dumbbell and the other hand is behind your head. Make sure you come all the way down, really stretching those obliques, and then come back up to the even starting position. Another great way to do this weighted is doing it standing with a weight. Here you should concentrate on stretching the muscle as much as possible and then coming up to a neutral starting position no further. The last one is lying or hanging windshield wipers. The progression for this one would be to do it with straight legs as opposed to bent knees. And when doing it lying down to progress even further you can hold a barbell in your hands while going side to side with straight legs.

So those are my favorite v cut exercises, remember to see the v you will have to get your body fat percentage low enough. There is no way to target your fat burn to any one particular area so the only way you will be able to see that v is by losing fat from your whole body. I have a lot of videos on how to lose body fat that you may want to check out for further help and tips.

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