Smart nutritional choices + exercise = Losing weight and building six pack abs

Did you know that you can eat a lot and still lose weight? It sounds too good to be true, right? Here are some ways to make it happen.



Eat more fresh food! Choose fresh, nutrient-rich, healthy, low-fat foods rather than junk food. Junk food can range from burgers to those cookies that you always bought! Adding a lot of vegetables and fruits to your diet will help you, they keep you feeling full for longer than processed food so you won't even feel the need to eat loads. Also, drinking bouillon, a Haitian soup, made with filtered water will help you feel full.

Feed your temptations once in a while. Go ahead and have that doughnut or slice of pizza, but before you do, drink 8 glasses water and eat a bowl of raw veggies such as cucumbers, celery, carrots, and tomatoes. They will fill you up and you will have very little room to eat the "junk" food.
  
Consume things that have no calories. There are two things you eat and drink that contain no calories: water and fiber. The more of these you get into your diet, the better off you will be. For example, you can eat a pound of mixed salad greens with assorted raw vegetables (carrots, red cabbage, celery, broccoli, onion, etc.) with a low or no-calorie salad dressing and only have eaten 100-150 calories. This is because of the high water and fiber content of the salad and low calorie dressing. Also, eat lots of celery. It has only 8 calories, but amazingly, it takes more than 8 calories to digest it. So, you actually BURN calories by eating celery! It's not much, about 2 calories per 8 inch stalk, but it sure doesn't hurt.

Include foods which burn fat for you. By choosing your foods carefully, you can drop the pounds without going hungry. There are many foods out there that are proven to help you to lose weight, foods such as chilli, green tea, berries and whole grain, can do various things to help you to drop the pounds, by avoiding insulin spikes and keeping your metabolic rate going.

Drink more water. Often we mistake thirst for hunger which means we eat when it's not necessary.
By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complexion and shinier hair.

Be creative and try new recipes. Find new recopies, and stop starving yourself with all that diets, and eating all the time same food, which all at the and results with the famous jojo effect.

1 / Chicken and Chickpea Stew

This recipe is high in fiber as well as high-quality protein. It's easy to make and packed with micro-nutrients, so it's great to regularly incorporate into your diet. People often overlook chickpeas when planning a nutrition plan, but they're nutrient dense and go well in myriad recipes.

2 / Tangy Pineapple Chicken

This tangy pineapple chicken is a great way to satisfy your sweet cravings, hit your protein goals, and stick to your diet. Serve over a bed of brown or wild rice if you want the extra carbs for more performance fuel.

3 / Creamy Parmesan Chicken

This creamy chicken dish provides the great cheesy taste you crave without mounds of extra, unhealthful fats.

4 / Chicken with White Wine Tomato Sauce

This works perfectly as a quick meal, but it's so good it doubles as homemade gourmet when you have guests. Serve with a baked potato or side of your choice.


Oatmeal is the real breakfast of champions. It is low in fat, high in fiber, contains essential vitamins and minerals, and packs enough complex carbs to fuel your body for hours!
Oats get a bad rap, though, because when you cut the butter, milk, and sugar, they can seem a little bland. But there are ways to spice it up! Here are 5 easy recipes that will bring the flavor and the macro-nutrient profile you need to start your morning right!

1 / Mexican Mocha-Meal

Lasso a healthy helping of carbohydrates that will keep you satiated for hours. The protein powder and almond milk will keep your protein levels high to start the day.

• 1/2 cup rolled oats
• 1 scoop chocolate protein powder
• 1 tbsp unsweetened cocoa powder
• 1/2 tbsp cinnamon
• 1/2 tsp cayenne pepper
• 1 cup unsweetened almond milk

1. Combine ingredients in a microwave-safe bowl.
2. Heat in microwave for 2 1/2 to 3 minutes.

2 / Sweeter-Than-Apple-Pie Oatmeal

This recipe tastes like it's fresh out of the oven! The apples provide small amounts of many vitamins and minerals like Vitamins A and C, fiber and iron. The cinnamon may help curb a potential insulin spike and crash from the carbohydrates so you won't feel sleepy! Top your cinnamon apple pie oatmeal with a Quest bar for added protein.

• 1/2 cup rolled oats
• 1 cup water
• 1/2 apple, cored and chopped
• 1 Apple Pie Quest bar, cut into small pieces
• 1 tbsp cinnamon
• 2 tbsp Stevia
• 1/2 tsp ground nutmeg
• 1/2 tsp vanilla extract

1. Bring the water to a boil in a small saucepan.
2. Add oats, chopped apple, cinnamon, nutmeg, Stevia and vanilla extract to the pan.
3. Reduce the heat to medium and cook for 4-5 minutes, stir occasionally.
4. Pour the mixture in 2 separate bowls.
5. Top each with 1/2 of the Quest bar pieces and let stand in the microwave for 10 seconds.

3 / The Overnighter Oatmeal

Just because you are crunched for time doesn't mean you can't enjoy delicious breakfasts! Instead of the banana and thermos full of coffee on your way out the door, put something together in the evening and you'll have a healthy and delicious morning. This chocolate-banana oatmeal combination is full of protein, potassium, and fiber.

• 1/4 cup rolled oats
• 1/2 cup almond milk
• 1/2 scoop chocolate protein powder
• 1/4 banana, cut
• 1 tbsp chia seeds
• 1 tbsp cocoa powder
• 1/2 tbsp cinnamon

1. Combine all ingredients in small jar.
2. Place in refrigerator overnight

4 / Raisin Cookie Oatmeal

Don't kick yourself for not putting this classic combination together earlier—just enjoy it now. Bake these in the morning or in the evening and heat them up for something quick as you head off to work. Along with protein, this recipe is full of antioxidants and vitamins A and C. The raisins provide boron, which helps maintain bone health. Pop the mixture in the oven, continue to get ready, and grab them as you head out the door.

• 1/2 cup rolled oats
• 1 egg
• 1 4-oz container of unsweetened applesauce
• 1/2 oz raisins
• 1 Tbsp cinnamon
• 1 Tbsp Stevia

1. Preheat oven to 350.
2. Combine all the ingredients in a small bowl.
3. Pour into pre-sprayed Ramekins.
4. Place the Ramekins in the oven for 20 minutes, or until the oats are slightly toasted.

5 / PB&J Oatmeal

Who says you have to part from mom's PB&J just because you're an adult? Add some fruit and natural peanut butter to your oats for a spin on the lunchtime classic. Mix the type of berries you throw in for a variety of essential vitamins and minerals. The peanut butter is a great source of protein and healthy poly- and monounsaturated fats.

• 1/4 cup rolled oats
• 1/4 cup berries, choose your preference (I used blueberries)
• 1/2 cup water
• 1/2 scoop protein powder, choose your preference (I used cinnamon)
• 1 tbsp powdered peanut butter
• 1 tbsp all-natural peanut butter

1. Place the berries in a microwave-safe bowl and microwave for 30 seconds.
2. Remove and smash the berries with a fork.
3. Add oats, water, protein powder, and powdered peanut butter.
4. Microwave the mixture for 2 1/2 minutes.
5. Stir and top with peanut butter. Add more berries for taste preference

 

MORE RECIPES FOR YOU!

I will upload every day, one new recipe for you! 

The best recipes in one place:

If you are interested in more recipes for delicious and healthy food, all in one place, and also the site where i look up for my recipes check out Smart nutritional choices-The ultimate cook book!

More than 200 "Anabolicious" recipes, all full of flavours, designed to promote muscle building and fat loss, and that you can prepare in minutes. In fact those recipes are so easy to make, even a 10 year-old can do it!
Done-For-You Meal Plans : I will tell you what to eat, when to eat, and how to prepare all your meals, with the complete shopping list and full step-by-step directions. All that supported by my Best Nutrient Timing Strategies
Anabolic Cooking and Nutrition Fundamentals: everything that a person involved in bodybuilding or fitness MUST know about nutrition. You will know exactly what’s in the food your eating!
A Virtual Cooking Class: learn how to read a recipe, the different cutting techniques and cooking methods, completed with the Anabolic Cooking Glossary. All you need to know to get started cooking will be covered from A to Z!
Tips to prepare ALL your meals for the week in less than 3 hours!


My Best Post-Workout nutrition secrets and tactics to optimize your results as well as by best Post-Workout shake recipes

Money Saving Tips: Stop wasting your money! Learn all my tips and tricks about smart grocery shopping. I’m going to show you how to fit the food you need into your budget, and demonstrate that eating the right food is in reality way cheaper than you think!
How to build your Anabolic Cooking Kitchen on a budget, and all the tools you will need to prepare your meals and become the best cook in the family!

How to manage your cheat meals and my action plan when you are eating out

Stop wasting your time listening to all the bodybuilding and fitness nutrition nonsense, instead get started today learning how to make your own mouth-watering meals that will once and for all give you the opportunity to stick to a nutrition plan specific to your goals and get finally the results and body you deserve!
Just listen to what others have to say about Anabolic Cooking:

"Having a book like Anabolic Cooking on hand makes it easy to maintain my physique all year long"

Smart nutritional choices-The ultimate cook book!

 

Warnings

Ultimate Fighting for Beginners!

• start Your MMA Training Now! In Your Own Home and Master the Basics In Only 12 Weeks!
• watch yourself get into great shape and have a ton of fun while doing it!  
• you'll be able to train whenever you feel like it. 
• no need to wait for a scheduled class time. 
• best of all, no egotistical, insanely aggressive and dangerous partners trying to prove something by smashing you while you`re trying to learn the basics.

Are you sick of long marathon workouts, and starving diets or all expensive and dangerous supplements, and getting no results? If your answer is yes, than it is time to try this new training method, based on real scientific research, which will lead you to ripped body and six packs.







Afterburn training method of exercise and eating  will help you to increase rate of you metabolism, burning more fat, and getting six pack abs!

(Medical experts and researchers concluded: "These results emphasize the long lasting metabolic effect of an acute bout of exercise..." - American Journal of Clinical Nutrition).



How will Afterburn training method increase you metabolism and burning fat?


We all concentrate on burning fat during exercise, but science proved that more important is how much do you burn calories after workout. After your workout, your body needs to recover, and this recovery needs many of calories if you are doing the right tip of workout!

What is Cardio Training?

Cardio training is any exercise that elevates your heart rate to a range between 60 to 85 percent of your maximum rate (fastest your heart could possibly beat). When you're in this heart rate range, you're training in an "cardiovascular" or "aerobic" state. Cardio training has numerous health benefits. In addition to burning calories and losing body fat, it strengthens your heart and lungs. Since heart disease is the leading cause of premature death for both men and women, cardiovascular fitness is a extremely important!




HIGH INTENSE CARDIO TRAINING

The harder you go, the more calories you burn every minute. And unlike slow-and-steady running, cardio at a fast, furious pace can speed your metabolism for hours after your workout. So you lose lard even while you're sleeping. What's more, research shows that brief, intense bouts of exercise can improve your cardiovascular fitness as much as jogging can. Try this method of high intense workouts and you will get in shape fast.

 
  BASIC WORKOUTS TO GET MORE MUSCLE MASS



If you wont to build more Mucle Mass Fast, you have to learn some basic exercises. Basic workouts like squads, bench press, death lift, chin-ups are best exercises to build strength and muscle mass. They activate many muscle groups, and increase secretion of testosterone, which affects muscle mass.

Also very important, number of repetitions should be between 6 to 10 repetitions. Begin each workout with warm-up, with small weights in order to pump blood to your muscles. After warming-up make the first series, with a weight you can lift a maximum of ten repetitions. Then increase the weight. Now the number of your reps should be eight repetitions. Each exercise complete four series.


Work each muscle group separately. Each day one muscle group. If you do not have time to exercise five times a week, each muscle group separately, you can combine training chest and arms or shoulders and arms.

• Exercises for each single muscle group

Chest

Barbell Bench Press - Medium Grip

Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly.




Incline bench presses

Lean back on an incline bench at about 30 to 45 degrees. Your feet need flat on the floor giving yourself a good sturdy base. Lower back is flat against the bench. Arch your back slightly during this lift. Take hold of the bar with a medium-wide grip. When you have the bar off the rack, do not start down immediately with it. Raise the bar off the rack and hold it right above your head arms locked. Like with the bench press, hold it at the top for just a second and get oriented.





Dumbbell Flyes

Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in your elbows. Keep your hips and shoulders flat on the bench and your feet on the floor. Lower the dumbbells to the sides of your body in an arc-like motion. At the lowest point, your bent elbows should be on a horizontal plane even with the bench. Slowly bring the weights back up over your chest in an arc. The bend in your elbows should stay the same throughout the exercise.



Barbell Curl

Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight.



Dumbbell Curls

Position two dumbbells to sides, palms facing in, arms straight.
Execution With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.




Hammer Curls

With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate.




Hands (Triceps)

Dips

Dips are simply to perform and don't require much equipment. All you need is a dipping bar or two flat benches. Simply set yourself up on the dipping bar or in between two benches, lower yourself until your arms are at 90 degrees and drive back to lockout.
To add weight simply use a belt or place it in your lap. It is important to remain as upright as possible during dips. Leaning forward takes the focus off the triceps and hits the chest muscles more.





Close grip bench presses

This movement is identical to a bench press however; you place your hands closer together so your index fingers are just off the smooth part of the bar. You can vary this movement by performing just the top 1/3 lockout to really hit the tris.



French presses

No one movement in weight training has so many names. Whatever you want to call it, it is great for the triceps. Simply lie on a flat bench with arms fully extended to the sky. Now while keeping your upper arm perpendicular to the ground, lower a barbell or dumbbells towards you head (hence skull crusher). Once you reach you head, extend your arms back you to the starting position.



Pushdowns

The number one triceps exercise in the world. Almost every trainee in every gym performs this movement. Grab a rope, bar or handle and extent your arms straight down until lockout. It's simple and effective. The variations for this movement are almost limitless. Different bars, hand positions, 1 hand etc the list goes on.


Back

Deadlift

Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.



Hyperextension

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!





Free Weight Bent Over Barbell Rows

Heavy bent rows will really thicken the overall back but especially the lower lats and spinal erectors. When performing these I usually suggest to put a 45lbs. plate on the ground where you will be standing, doing this will provide you with a greater range of motion while performing bent rows.



Incline Dumbbell Rows

Dumbbell rows using an incline bench for a support.





Legs

Barbel full squat
Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight. Return and repeat. Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine.




Barbell Lunge

Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Can also be done with dumbbells in each hand instead of using a barbell.






Barbell Shoulder Press

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Lower the bar down to the shoulders slowly as you inhale. Lift the bar back up to the starting position as you exhale. Repeat for the recommended amount of repetitions.






Dumbbell Lateral Raise

Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Execution Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.

MASTER ADVANCED TRAINING ROUTINES AND GET MORE RIPPED MUSCLES

Once you get more muscles and muscle mass, and if you want to get ripped muscles, or to lose belly fat, then its time to change your training routine. This training routines will help you to get ripped muscles, and lose belly fat.
Special training routines for Lean And Muscular Body...(click on links below):

Bodybuilding Program For Transforming Average Joe Physiques in Record Time 

 

Jet Set Body 90 Day Program  

 

Want To Lose Fat Fast And Become Attractive

EXERCISE AT HOME AND LOSE WEIGHT AND BELLY FAT
 


                                                         

Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. Many of as are not able to go every day in the gym. Due to many commitments such as work, family, faculty.. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

Repeat all exercises one after another without pause. Each exercise complete 25 repetitions. After you have completed the first round, that includes five exercises take a break of 2 minutes. After the break, do 3 more rounds. 

• Squats – These are wonderful exercises for your legs and buttocks.

 

• Pushups - These are probably not the most favorite exercise of many people. You can find a easier whey to do them. Do them on your knees, instead of keeping your legs straight. Or do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

 

• Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

• Back Extension - Lie down on a mat and place the hands on the floor or behind the head (more advanced). Squeeze the back to lift the chest a few inches off the floor.

• Mountie climber - Without allowing your lower-back posture to change, lift your right foot off the floor and slowly move your right knee toward your chest. Return to the starting position, and repeat with your left leg. Alternate back and forth for the duration of the set.

Here are some exercises, and diet tips that you can do at home, lose more weight and burn belly fat.