Mass Or Weight Gainers Are Useless

mass weight gainer

I watched a Jamcore DZ’s video  and I learned good stuff.

Mass or weight gainers are visual scams. Here the reason. You think you gain muscle because you bulk up but the truth is that you gain water and fat.

Why

why

Dose

Gainer’s dose are huge, it’s between 170gr and 250gr of powder. 250 gr of powder in water, it’s too weird !?! Let’s look at the powder’s composition. There is maltodextrin, the cheapest sugar in the business. Take it before, during and after the training session with dextrose is good to recover and recharge your glycogen stock. The problem is when you take gainer outside the training phase, you gain fat.

If you’re an endomorph, someone who gains easily fat, you’ll not improve your body, you’ll worsen your situation.

Compositon

Most gainers have between 46 % and 66 % of maltodextrin. Some even 80gr per dose ! It’s crazy.

Most people think they’ll gain muscle with this kind of product. They go in a shop, the seller their advice this and it’s gone. The truth is that you have to educate yourself, eat healthy, be focused on training and have patience. It takes several years to have muscle mass of good quality.

There is also a mix of whey protein. Thus, casein, concentrate, isolate and a little be hydrolysate to make people believe that the gainer is good quality. There is also creatine and the disadvantage of creatine is that it makes you retain water. That means when you think you gain muscle, in fact you do water retention. You look good in front of your mirror but when you dry or you stop to take gainer, you realize that you have less muscle mass than you thought. You deflate like a balloon, pffffffff.

We must stop delirious ! Track your food, track your training program,struggle like everyone els and be patient, it’s the only way to gain muscle mass of good quality.

Jamcore DZ (Jamo Nezzar ) is a former professional bodybuilder (IFBB). Even taking steroids, he took 8-9 years to gain 25kg (55lbs) of muscle. The problem with steroids is that destroy your organs and when you stop, you spend the rest of your life doing hormone therapies if you’re still alive. And it costs a lot of money, you can check it on internet.

I tell you already, all the pros or youtubers that you admire will not be there is 5 years. I’m telling you this because I’ve already won bets.

Meals

Each meal of the day must be between 400kcal and 600kcal. If you eat more than 1500kcal per meal, you’ll gain fat. With gainer you gain fat without knowing it.

Healthy gainer recipe

  • Whey isolate

  • Oatmeal => 1/2 cup  (slow carb, fiber)

  • Banana

  • Almond/Peanut butter => 1 tablespoon or coco oil (good lipid) or linseed

Mix it with water or organic milk or coconut/almond milk

healty mass weight gainer

Whey isolate is 25gr of protein, oatmeal is 16gr of protein and peanut butter is 10gr of protein. Total => 51gr of protein. You save money and you eat great source of protein.

I hope I convinced you to not take weight or mass gainer !

What was your experience with mass/weight gainer ?

Share this article if you think it can help someone you know. Thank you.

-Steph

3 Words To Say Everyday

do it now

I read a Nerd Fitness article  and I learned good stuff.

When I was a child, I was reserved and I was full of nonsense. I let go of thinks in my bedroom and I was doing everything at the last moment.

Few years later by doing research on internet about personal development, I found 3 words that help me to build health habits, improve my strength training, prepare meals in advance and pay my bills.

It’s very effective and simple. These 3 words are : Do it now.

Click

click

Often after using something , I left it there and there were tasks that I would leave aside to do the when I was less busy. Do you do that ?

When I came home, I played video games. I bought preprepared foods to save time in the kitchen. And of course, I had beers in my rucksack.

Looks at what was going on :

  • I went looking for a plat but all plates were dirty in the sink

  • After cleaning a plate and eating, I left the dirty plate in the sink.

  • After playing video games, I wanted to sleep but there was a bunch of clean clothes to put on my bed. Bam, I put my clothes on the side and I sleep.

  • I woke up and all my clean clothes were on the floor.

  • I went looking a plate for my breakfast and I saw a bunch of dirty plates in the sink, Bam, I shouted insults in the kitchen.

Every morning, I had a negative state of mind. I was a lazy dumb

Avoid overworking

overworking

When I was looking personal development website, I found this Art Of Manliness video . It’s Do It Now  .

When I watched it I said : « Shit, it’s me. It’s sucks ! ». When I wanted to change, I found some tips of Leo Babauta  and this motived me to :

  • Buid new healthy habits

  • Put my clean clothes in the closet instead of throwing them on furnitures

  • Clean plates immediately after eating. Now in the morning, everything is ready for my breakfast.

  • When I receive a mail, email or a message from my social media, I answer immediately instead of doing a reminder and responding later.

It’s my responsability

responsability

Do you noticed when you put something aside, you should manage it some day ? But I noticed when it happen, I must manage a lot of stuff in the same time that I had set aside.

Be indifferent to things

When we put something aside, it means that we’re indifferent. The problem is the day where we should manage it, we’re too tired.

Mental stress

Without knowing it, we accumulate mental stress by seeing things that have to be done. By exemple when I see a bunch of dirty plates in the sink. I know I need to clean them but I don’t do it.

Wait the deadline

A great exemple of a time when indifference and mental stress reach the maximum. I need to have more time to make my tax return and I have some hours left. Watch this beautiful Homer Simpson’s video , you’ll like it.

Wait, I’ll show how it went. It’s funny because my brother to the same thing now :

Clean clothes on my bed

It was always a problem before sleep, especially when I brought a girl back to my bedroom.

Train later in the day

Somedays, I was able to train in the morning but I didn’t do it. All of a sudden, it’s 23h (11pm) and I still don’t train. I trained at home because the gym closed.

Don’t write an article

Somedays, I didn’s write an article on my blog because there were a lof of cool stuff on Facebook, Twitter, Instagram, Snapchat ou this on Youtube . I had to write 2 articles the next day.

Do it now

do it now

By putting things aside, we find ourselves doing a lot of work because everything ends up at the same time. « Do it now » allow us to do 3 importants things :

Less work

We can work less and have the same results. Why work more and have more stress ?

It’s done

Anyway we have to do this task so let’s do it now. In this way, it’s done.

Less mental stress

Each time we make procrastination, we worry more about this task in our subsconscious. Improve our subsconscious, it’s improve our lives.

Do you know the 3 seconds techniques to talk to a girl ? it’s the same to do a task, more you wait and more doubt will make you become lazy.

Train today

If you do your training at the end of the day, do a micro train when you wake up. Do pushups and abs to be in mode « I’m in good shape ». This is will help you to stay motivated to do your training after school/work.

Cook meals for all the week

If you cook all your meals for the week, do it on Sunday. Prepare all your meals in advance to avoid to eat unhealthy during school/work. You don’t have excuses.

Emails

If you want save time with your emails, read and answer immdiately or archive.

Dirty plates

If you want clean plates everytime, clean your plates after eating.

Clean clothes

When your laudry finished, immeidately put it in your closet.

Letters

Open the letter and manage it immediately.

Do you have a funny story and the conclusion is « I can’t believe I was so lazy » ?

-Steph

P.S. Do you want free workout programs ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my workout program, I use Jefit 

Beginners Errors

beginners

I read a Nerd Fitness article  and there is good stuff.

Chasing the illusion

illusion

« This training shocks muscle », « it’s a training from army » or « this diet work without change what you usually eat ». You have already heard these slogans several times I think.

This type of advertising always encourages us to look for the last training program, last supplement, DVD,etc.

We’re happpy, we can have an athletic body in 3 weeks with a training program. We believe it but after 3 weeks, we have little result, we stop and we depress. It was an illusion.

All the year, be consistent and patient, this is the solution. 2 elements are enough to be healty : diet and exercices. Matrix’s companies sell us illusions like « this training program target the belly’s fat ». These illusions have as objectives to incite us to buy them and not to help us to be healthy.

Select a simple training program and use it all the year. I offer simple and free training programs for all body muscles. Test it.

Remember, the body need a maximum of 12 weeks to be accustommed to a new diet and a training program. Once your body is used to it, you have to wait several years to have an athletic body (3 years). Day after day your body improves but it’s first inside and after outside. Your internal organs have priority.

Emotion

emotion

Our emotions prevent us from being in good health. Do you don’t believe me ? Here some exemples :

  • I did my training session today, I can eat cookies
  • I eat a cookie just one time. It’s good, another one
  • It was hard today at work, I need to eat it

We need to learn to control our minds by associating positive emotions with exercices and healthy diet. It’s important because we can have some cases where we eat 1000 calories of cookies and we burn only 300 calories during a training session. These emotions These emotions make us make exceptions and if we do them more often, we risk doing no training and healthy meals in the week.

Do meditation and follow a personal development’s program are great to reprogram our minds.

Tips to start

  • Use calendar’s alert in your smartphone for your training session

  • Cook your healthy meals of the day ahead

  • When you’re hungry between meals, drink water

  • If you want watch TV, do bodyweight exercices before

Pleasure

pleasure

Often people think that do physical exercices isn’t fun. They imagine that to be in good health, it’s eat salad and run for hours or be on a bench surrounded by athletic people. This image is enough to discourage a lot of people.

I’m healthy and I don’t eat salad, I have my portion of vegetables. I run once a week and there is others way to do exercices like strenght training, gymnastics, frisbee, hike, etc. Find the physical activity you like. If you do a physical activity you don’t like, choose another. You need to have pleasure doing this physical activity. If you don’t have any idea, do a search on internet.

Bulk

bulk

Women say often « I don’t want lift weight because I don’t want bulk ». Then women avoid dumbbells and run for hours and do crunchs. And if they use dumbbells, they choose the lightest possible.

Women have this behavior because in a women’s magazine, they read that to have a « toned » body, it’s necessary to make high reps with lightweight.

A « toned » body is a word or term create by marketing specially for women. Women can’t bulk up by lifting weight. To bulk up, it’s necessary to eat more calories than the body burn them. The truth to have a « toned » body is that you have to use heavy strength training with low repetitions

The most articles write in magazines, it’s the Matrix to ruin your life. It’s lies and the proof is that women are still looking for an effective training progam. Look, my sister still doesn’t listen to my advice and 4 times a year, she changes her workout.

A strenght training is great to build compact (or « toned ») muscles. Test a strenght training for a month, do a picture before/after and I sure that your pant’s size will change. Test it one time with a healthy diet.

Action

I know a lot of people that read a hundred of documents about fitness/bodybuilding and they don’t do a sport activity. Theory without practice is useless except to show off in front of friends. Einstein to validate his theories had to test them on the field. I don’t know, may be they’re afraid to choose a bad training program and diet ?

If you want my opinion, start today. Select a training program and follow it. The truth is that there is no perfect training program. And the secret of a perfect training program is to use it and adjust it month after month. Here are the steps of the perfect training program :

  • Select a training programme

  • Follow this program for 8-12 weeks

  • Track your progress

  • Look how your body change

  • Make adjustments

  • Repeats all these steps to infinity

Which training program you had the least results with ?

-Steph

P.S. Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Sometimes We Are Struggling To Be Healthy

struggling to be healthy

I read a Nerd Fitness article  and there is good stuff.

Doing things we know we need to do may sometimes seem impossible. We know we can have a better lifestyle to « stay motivated » and « get focused ». And yet when we work on a long-term project, we have the impression of always starting from scratch.

We doubt : « What’s happening ? Why I can’t do it anymore ? »

  • I know I need to eat better

    But after cook healthy meals for one week, I don’t have the time to cook and I buy pre-prepared meals.

  • I know I need to train more often

    But after train for one week, I’m less motivated, I see no result and I’m demoralised.

  • I still have a good physique

    But I try to have an athletic body like the pros but it’s always frustrating.

I already tought about it and I think you too. Change this situation can be useless if we aren’t well prepared. It’s like a video game when you will fight a Boss with 50 % of your life without potions.

Boost your inventary

inventory video game

It’s real, I advise to everybody to prepare their meal of the day in advance (like my Instagram’s video) to have health meals. And I advise you to eat 1-3 time per week in a restaurant (see tips for eating at restaurant and staying healthy).

There is the perfect plan and the realistic plan. We like prepared perfect plans to reach our goals but in reality, it’s harder. An imperfect plan executed is better than a perfect plan poorly executed.

  • Potion

    You can go in a restaurant to eat a big plate of rice, protein and vegetables. It’s quickly prepared, it’s not expensive and you have healthy foods in your body.

  • Improve weapons

    Find a blender with a good motor to do fruits/vegetables shakes. It’s perfect for a snack at 16h (4pm).

  • Improve your armor

    Buy a rice cooker to save your time in evening.

These elements help you to reach more easily your daily calories goal. I have never plan my meals for all the year, I plan what I will eat each week (when I go to the supermarket) and each day, I do my best to eat as healthily as possible despite the unexpected. It’s this imperfect plan that I use and I see results ! If I had continued to follow my perfect plan, I think I would have given up because of my environment.

Now, when I see old friends they’re surprised to see how my physique changed better and there are some who jealous me (but there is less brawl than before, it’s cool).

In a video game, when you will fight against a new Boss, you will have the maximum of potions to have the maximum chance of winning. When you attack a new problem in your life, adjust your priorities to build a new habit or miss your attempt to be healthy.

Mercenary and strategy guide

mercenary

In a video game, you can have mercenaries to help you to fight the Boss and you can unlocked strategies can help you have the advantage.

You used strategy guides or tutarial video to help you to beat a difficult Boss. Some people say it’s « cheat » but it’s up to you to follow instructions and execute them properly for it to work.

In life, you can also have mercernaries and strategy guides. You can find tutorials like « How to do squat properly » or « How to create your workout plan » but often it’s our lack of knowledge or lack of confidence that keeps us from succeeding.

Have a great mercenary (personal trainer) to reach your goal who all times yelling, prodding, educating and helping you to have results. Just have somebody to help you for one session or for one week can do the difference between long term success and long term frustration.

That means you need to have a mercenary (personal trainer) forever ? No, but it’s good to have the opportunity for several months to learn from a great mercenary (personal trainer) to follow the patterns set out in a strategy guide to have confidence to attack the Boss without being assisted.

A victory is a victory

victory

When you try to fight the Boss, all that matter is that you have 1 % of life when the Boss has 0 %. This can be an ungly fight and even you used 10 potions, this victory is important to continue. It’s for this reason you buy potions and upgrade your armor. This is what make the difference between victory and throw your controller against the wall.

The life is the same and it’s important to organize priorities to have success :

  • Discuss with your family about the financial investment to have a better health (gym, mercenary)

  • Save money to by health product and have tools necessary to avoid to eat at restaurants everydays.

Organize your priorities to reach your fitness goals and others aspects of your life, right now. There are Bosses that you fight with 50 % of your life ?

  • Hard to meditate everydays ?

    Use calm.com  and follow the 2 minutes of meditation guide (strategy guide).

  • Hard to start yoga ?

    Subscibe to a yoga class for a month to learn movements. By this way, you will have more confident to do yoga at home (mercenary).

  • Hard to eat better ?

    Seek in Craiglist or another website that do the same thing and find a Chef to prepare meals for you at a reasonable price for a month (improve inventory)

  • Hard to walk more ?

    Buy a Fitbit and train you body to walk 10 000 step each day until you can do it without technological assistance (improve armor).

  • Hard to do squat and deadlift properly ?

    Hire a personal trainer to learn properly to do squat and deadlift. Contact this personal trainer one month later to check your technique (mercenary).

  • Hard to learn a new language ?

    Use iTalki.com  and speak with a native speaker and in exchange you learn to him/her your native language. (improve your group).

Yes, it’s possible. You will try several times and you will do several mistakes to improve yourself and it will be difficult. The most important is to know why you do all these things and not the others. It’s to improve your lifestyle and you’re the only person to do it.

What is the Boss you’re fighting and what mercenary, armor, potion, you use to build this new habit to beat it ?

-Steph

P.S. Do you want a free program training ? Click here 

Smartphone apps:

To track my training program, I use Jefit 

To track my calories, I use MyFitnessPal 

P90X, Insanity, Weight Watchers, Shakology And Nutrisystem (part 1)

diet plan

I read a Nerd Fitness article  and there is good stuff.

There is more than 1 million fitness product and diet system. This is what I think of certain.

P90X et Insanity

p90x

P90X and Insanity are the most successful fitness infocommercial in history. A program you can do at home and it’s a routine focus on strength training instead cardio.

Advantages

P90X and Insanity are solid program if you have time, energy and willpower. If you like feel so tires that you could die after a training session, it’s for you It’s DVD with intruction step by step to follow during 90 days. Do a strength training increase more self-confidence faster than cardio.

Disadvantages

P90X works because you must do a training of 60-90 minutes, 6 days per week and you must also change your diet to respect the program.

To do this program you must be commited at 100 % especially for the time. For people who don’t have the time to do this program everydays, it’s easy to miss 1 or 2 session and give up. I don’t like feel so tired that I could die after a training session, it’s also for the same reason I don’t do crossfit.

This program during 90 days with DVDs and what’s happen after these 90 days ? A lot of people had a great transformation during these 90 days but after they regain weights they lost.

It’s a program during 90 days with DVD, what’s happen after 90 days ? A lot of people after had a better body started doing what they were doing before. No more DVD, nobody to motivate by shouting at them. This program don’t resolve the problem at the root. This program don’t create healthy habits.

I prefer feeling tired and happy after a training session instead to be so tired I could die.

Weight Watchers

weight watchers

Each type of foods have a number of points. You have un number of points to respect in the day. As long you stay your total of points, you should lose weights.

Now Weight Watchers have a part online and another part with people where you will weigh regulary and see people who will help you to respect your number of points.

Advantages

The part to count points is a great idea and I think is the reason of Weigh Watchers success. When you’re surounded by people with the same goal to have a better health, it’s very motivating to reach your goal.

The feeding process is simple.

Disadvantages

The new version of points system. This update match with the old conventional wisdom « Whole grains are good, fats are bad ». Pizzas have points ? It’s weird for me.

The points system factors is little for the quality of foods. They prefer that you eat pastas or processed foods inteads real foods. Something like steak, vegetables or eggs. In addition they sell some processed foods labeled « health » packed with sugar and preservatives. Of course Weight Watchers foods have « nice » points.

You can become dependent on the points system. Each meal is a mental calculation to respect the day’s total points. At the end of the day, often, people have « extra » points and to reach the day’s total points, they eat unhealthy foods, «  I have the points anyway ! ».

Focus on weight loss. It’s real, you can loss weigth eating unhealthy foods and Weigth Watchers leader understood this very well. It’s dangerous because people look healthy outside but they’re unhealthy inside, internal organs are severly damaged.

Follow a outdated points system and sponsored by unhealthy foods aren’t a long term solution. The points system is good but there no education about foods and ingredients.

Nutrisystem

nutrisystem

You receive foods at home. Then in microwave, you eat it and you lose weight.

Lose weights and continue to eat the foods you like ? It’s weird for me.

Advantages

Nutisystem’s system is simple. You receive your meals at home, you put them is your freezer and heat them for each meals and you lose weights. Following the plan exactly you should eat less calories that before. Eat less unhealty foods than usual is a way to lose weight with success in the short term.

Disadvantages

You think you will be more healthy by eating muffins, pankakes, etc ? You’re wrong !

Nutrisystem has been created to people who want some results without efforts to build some new « healthy » habits. These foods are all weak substituts for real food equivalent.

I prefer take care of me 90 % of the time and eat a real cookie ou have a real pizza one time per week instead to eat bad imitations everydays and pretend I’m healthy.

Like Weight Watchers, Nutrisystem match with the conventional wisdom « Whole gains is good, fat is bad, avoid cholesterol ». It’s better to just eat « real foods » !

Like Weight Watchers, food education is minimal. A little healthy habit is build but nothing for the after Nutrisystem. Because is so simple, people forget everything during vacation or they can’t pay for the foods receive at home

Comme Weight Watchers, l’éducation sur les aliments est minimum, une petit habitude saine est constuite mais aucune préparation pour la vie après Nutrisystem. This system works only for the short term.

Yes, you can lose weight by eating less, but these meals aren’t healthy. Do they give you the energy you need to feel good ? Nutrisystem is good because it’s simple but poor quality of foods, lack of education and dependence on an unsanitary and unsustainable food system. They can do better.

Did you have some experiences with others programs or diet system ?

-Steph

P.S : Do you want a free training program ? Click here 

Create the Headquarter

batman batcave tim burton

I read a Nerd Fitness article  and there is good stuff.

We need to set up our own environment to buid our success.

Do it like superhero, look :

  • Bruce Wayne has his Batcave to create tools to fight crime.

  • Superman has his Fortress of Solitude

  • Tony Stark has his lab and J.A.R.V.I.S for his Iron Man suit.

It’s our turn to create our own headquarter to have success.

Our brain

brain

We’re creature of habits. More we do an activites regularly, more our brain need to use less his energy to do this activity.

Remember when you learned to drive a car, you was very very focus because you had to be attentive to :

  • Check mirrors

  • Hand at 10 and 2

  • Turn on blinker

  • Step on the right pedal

  • Keep head on a swiel and watch out for other cars

When you learn to drive you’re always tired after a session with a car and it’s normal because you create new habits. Now, you know drive, it’s a habit. You don’t think about what you must do when you driving, it’s almost instinctive.

It’s the same things with others activities like brush teeths, make a phone call or ride a bike.

When you do an activities a lot of time, your brain create a new and faster pathway that need less brain energy.

We need to build better habits by decreasing the amount of brain energy needed to do them.

Your decisions, your environement

home draw

There is 2 places where you spend the most of time :

  • Your home

  • Your School/work/spaceship

Objects from these environments influence your behaviour. Your brain analyze everytime what is around you and what you do when you see these objects :

  • If you see a vendor machin, your brain will say : « I can buy something to eat ».

  • If you see candy on your desk, you brain will say : « I can eat a lot of sugar »

  • When you see a couch and a big TV, your brain will say : « I can have a lot hours of entertainment here »

Now, look new habits we want to build :

  • If you want run after school/work – You need to avoid to sit on your comfy couch and avoid your rerigerator. The solution is to go straight to your bedroom to put your sport’s clothes and sport’s shoes and you go straight outside. You avoid all the house’s distractions.

  • If you want cook healthy meals – You need to eat befort to go shopping at the supermarket. You need to avoid all fast-foods on the road and go straight to the supermarket. In the supermarket, you buy only what has on the list and you go back straight to home to cook a healthy meal.

  • If you want to stop to check your messages on your email or social media 25 times per day – You need to try and force your brain to say : « I’m focus on the task I’m doing ». This case is the same thing that to type a blog’s article in middle of Disney’s World Park.

Audit your headquarter

audit

There is several exemple of how you can do an audit to your own headquarter to take better decisions.

  • Watch too much TV ?  Cancel your annual subscription tv or cable (you will save a lot of money). Buy an Android TV (Google), Apple TV or Netflix and paid only for the shows you want watch. It’s difficult to watch shitty shows and you can’t change to watch your favorite shows.

  • Lose your time on your computer ?  Block yourself of website you check every 5 minutes (Facebook, etc). I will write an article to increase your productivity with your computer.

  • You want run every morning ? Sleep with your sport’s clothes and your sport’s shoes next to your bed. Put your clock alarm across your bedroom.

  • You want train after school/work ? Prepare you sport bag before you sleep and put your sport bag in front of your front door to don’t forget it. By this way after school/work you will go straight to gym.

  • You play to much to video games ? Unplugged your system. By this way each time you want to play, you have to plug everything and when it’s finished, you unplug everything. Video games are cool but we must not forget the real game of life.

  • Tired to eat junk food ? Throw out all junk foods of your house. Because you know, it’s hard to eat junk foods at 9PM when you have only healty foods.

Note : Don’t make a lot of change at once. Stay focus to build one new habit to delete a bad habit. It’s easier to replace a bad habit by a good habit.

Which new habit you try to build for your headquarter ?

-Steph

P.S. : Do you want a free training program ? Clicke here 

Remove The Belly

belly fat

I watched a Jamcore DZ’s video  and there is stuff to share.

How to have no more belly ? A machine seen on tv ? A rough diet ? A supplement like a pill ? First these things worked for you ?

Before I tell your the secret to have no more belly, listen this story.

Story

This is the Bobby’s story. A handsome guy with a nice body. He was famous in the gym where he trained. Bobby liked his physique and make selfies everytime. Bobby was proud and everybody liked him. One time, in the gym, he discovered Stacey who made a selfie of her booty. BOOM, he looked her, she looked him and they felt in love.

3 months later, they get married. 9 months, they had a baby, Wayne. Now Bobby must work harder to support his family but the problem is he can’t train because he has no more energy. When he looks his mirror, he sees something on his abs growing and growing.

He notices than Stacey gains also weight. Bobby and Stacey are depressed because of theirs bodies. They remember the selfies and they’re more depressed. Bobby suffers and everytimes he says to himself : « This monday, I go to train ! » and when the monday comes, he has no more energy. Stacey can’t cook, she has no more energy because she take care of Wayne. So they eat burgers and pizzas. Right now, Bobby can’t see the mirror because he gained 30kg (66lbs).His best friends is the ground, he looks only it.

How to do to help Bobby and Stacey. Bobby can’t help Stacey because he can’t help himself. They need to find a solution because by this way, Wayne will be overweight. Bobby and Stacey don’t want other students laught about Wayne’s weight.

The Secret

secret

The secret ? Be responsible of your body. Stop to listening bullshits like with a diet, pills or exercice, you can make your belly disappear ! Be organized ! Seek the person inside of you who want a better health. Be organized to reach your goals.

Environment

negative people

Change your friends. Negatives friends, friends with bad health, don’t see them no more except if they want to change theirs lifestyle with you.

Change food in the kitchen. Throw out all junk food and buy healthy food like fruits, chicken, tuna, oatmeal, olive oil, peanut butter (homemade), etc. Learn to cook healthy meals. Cook together it solidifies the family. You are a team.

Food

Prepare meals in advance for all day. By this way you don’t eat junk food and you don’t lose your money. Women, naturally, have more fat than men and it’s normal because it’s to be pregnant. Men don’t have excuses. When you manage your foods, you don’t have overweight’s problem. It’s true, plan meals in the day.

When you have the time to watch a tv show, you have the time to cook. You can watch your tv show in the weekend. Foods before tv shows ! Internet is a beautiful source of healthy recipes, it’s simple.

Stop eat pizzas, ice-cream, etc. Move, find the person inside you who want do something, no one who wait for a magic spell. This one is lost forever !

-Steph

P.S : Do you want a free training program ? Click here