What a long week its been! Between work, chasing the kids around, or girls around (depending on what phase of life you’re in..) & getting into the gym, its finally the weekend & the grill is fired up! Now, if you’re a disciplined eater and conscious about taking care of your lean body, then you’re already second-guessing the decision to pig out.. How much salt is in the food their cooking? How much sugar is in all the stuff people are reaching for? These are the questions that often float through my mind, when I’m not eating at home, but lets be honest.. No one wants the scrutiny & negative attention from looking too straight-edge with your diet, at the party.. So, the question is.. Do I cheat & pig out on foods I shouldn’t normally eat? Or do I be strong and “turn the other Lean Cheek”? Let’s “dig in” and figure this out..

How Often Are You Eating Clean, & Do You Deserve A Cheat Meal
I’ve said a number of times that if you can eat clean 90% of the time, your body will make leaps and bounds of progress and it should only take a few months to transform your body.. The reality of it is, MOST people don’t eat clean and they have very little discipline in the kitchen.. Look around your gym.. How many people are actually boasting a low body fat percentage? My gym is full of guys who grunt and groan to push up the heavy weight, but they have higher body fat percentages because they’re not eating correctly.. I see many people who are performing consistent amounts of cardio, but still don’t have a flat stomach.. 80% of the way you look, is a reflection of the way you eat.. Your body won’t get better or get worse after one meal.. Its my believe that whatever you’re doing the most consistently will shine through in your appearance.. If you’re not eating clean, organic foods more than foods that are high in sodium, saturated fat, & sugar, then you’re body will not make struggle to improve..

Genetics Play an Important Part of this Decision..
The winner of the title is the one who is usually willing to sacrifice the most to get what they want.. If your genetics are staged to hold body fat, more like an endomorph, then you may even look like a cheater, when you only cheated a couple of times.. While on the other hand, an ectomorph will obviously be able to eat what they want and only grow lean mass because of it.. I’ve seen many endomorphs get lean and look amazing because their genetics blend beautiful dense bones, with lean strong muscle mass.. However, it takes a very high amount of disciplined to get to this point.. Limiting cheat meals is a good idea for a big-boned, body fat retaining type of physique.. Don’t kid yourself here.. If you’re serious about getting in shape and you’re holding body fat, eating that pizza is couterproductive & your body will show the effects of it..

Cheat Meals “Rev-Up” Your Metabolism?? I Don’t BUY it!
Yadie Yadie Yada!! Your metabolism is a reflection of the type of foods that your body is ingesting, & the activities your performing.. I don’t SUBSCRIBE to that fact that my body’s metabolism is benefiting more from eating pizza & chips, than sticking to chicken and vegetables.. No doubt, there’s types of “good” bacteria in these trashy foods that can provide a temporary aid to your immune system, but weighing your digestive system down with heavy fats & high sugars isn’t congruent with losing body fat, at any time.. If you’re focused on losing body fat, clean calories should be what you’re putting in your body MOST of the time..

Look at Lean, Caveman Bodies.. Take Note of Most Medieval Physiques.. What Were They Eating ALL the Time??
You can’t deny that your body, really is a cut and dry machine.. If you’re suffering from a Thyroid Condition, or any Genetic Illness that attacks the Immune System, then only a Doctor Should be Advising your on what to eat.. But, if you look at these lean & hard Medieval bodies, they lived off fresh Game Meat & Vegetables.. Their bodies were fat burning furnaces because they were active all day & had no sugar or additives/preservatives in their diet.. If it didn’t Run, Walk, Grow, &/or Respond to Sunlight, it wasn’t even on the Medieval Menu.. Take Notes of these cultures and apply what you can learn..

Now Let’s Get Serious.. Unfortunately, You Have to Satisfy that Craving..
I like the model of eating really clean (lean meats, vegetables, & fresh Fruit.. Pretty much any food that doesn’t contain sodium, sugar, or high amounts of Saturated Fats..) 90% of the time.. I eat around 4-5 meals a day, so it is conceivable that I could have a cheat meal every 2-3 days.. However, I WANT To stay lean.. I love looking & feeling great.. As I get older, I see many people jumping off the “Lean” boat, and it makes me feel even stronger and healthier that I’m sticking to my commitments.. I love the feeling when I get looked at twice.. I love when my girlfriend touches my body… I love breathing well, sleeping deep, and having a healthy blood pressure & heart beat.. I can’t wait to take my shirt off!!!  Because of all of these reasons, and I could name 100 more, I eat clean, organic foods & I’ll do it forever..  But unfortunately, I was fed Pizza & Ice Cream just enough when I was little, that my taste buds now quiver with joy right before that first bite of junk food.. McDonald’s Double Cheeseburgers melt in my mouth like a hot donut.. I DESPISE the way I feel when I’m done eating this food, but in that beginning moment, I’m in heaven.. SO, if I can stick to eating clean all week (not one cheat meal, with an occasional glass or two of red wine at night..) & not missing one of my cardio sessions, I will eat whatever my heart desires twice over the weekend, whenever I choose to do it.. I typically eat pizza till I feel sick & ice cream till my stomach burns with ache, but I guarantee that when its over & Monday rolls around, I have truly satisfied my craving & I don’t need it.. One of even two meals isn’t going to make or break your phsique (I’m a Mesomorph by the way) as long as you’re disciplined MOST of the time (I call “Most” 90% of the time..).. However, we all know, the longer you stay clean & off the junk foods, the quicker your body will change.. No doubt there..

Summary on Cheat Meals
I don’t think cheat meals are bad, and they can actually supply your body with “good” bacteria that you may be missing from clean eating over time.. I avoid dairy completely during the week because I have an allergy to those foods, but when I eat that pizza over the weekend, my body is supplied with the necessary bacteria from the cheese that I need.. I don’t feel great after I eat it, but I think there’s a little “good” in taking in this type of food once in a long while.. However, if you’re trying to cut body fat & tighten up your body to look like a Stud Statue, I suggest eating clean 90% of the time..

John Fit.. (Let Me Know How/If You Guys/Gals Cheat.. I noticed that most people are either Sugar-Fiends, or Salt-Fiends.. I’m a Sugar-Fiend Myself.. I love Sweets..)

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(Cavemen & Pre-Historic Hunters & Gatherers Were Lean with Athletically-Muscled Bodies! They were very active & Ate Natural Foods Full of Proteins, High-Fiber Carbs, & Good Fats.. The Paleolithic Diet Focuses on Eating Like a Medievil Stud.. Kick out High-Sodium & Sugar with these Foods.. These Guys Lay the Foundation of Essential Foods on a “Get Lean” Meal Plan..)

Some of the most confusing & debated information is based on diet.. Do I eat carbs to lose weight and get healthy?? What kind of Protein do I need? Are some fats actually good, and how much do I eat of them? There are so many different ways to eat, and view the food that we put in our bodies, but this diet (The Paleolithic Diet, Aka. The Cave Man Diet.. The Stone Age Diet, & The Hunter-Gatherer Diet) is so fundamental, that it only puts natural foods in your stomach.. Most of our commercial foods are loaded with Sodium, hydrogenated Oils, Sugars, & other fake materials that extend Shelf Life @ the super market, & add unnatural tastes that so many American’s are addicted too.. When I’m trying to get lean, unnatural sugar is the first thing I eliminate.. The Paleolithic Diet is something that I really believe in.. I’ve always said, you look the way you eat.. Most soft and overweight bodies look like a donut.. This diet says “if it doesn’t run, grow from the ground, or have a root/plant that it came from, don’t eat it! We’re talking completely organic foods that flood your body with nutrients, keep sugar, salt, & other toxic materials our of your body, & brighten everything from your skin to your lean muscle mass.. I’m talking about only eating foods that support immune system functions & actually revitalize & heal your body, instead of weighing it down with further toxins & unnatural products that aren’t vital to Life.. All major nutritional components are covered in this diet (Protein, Carbs, Fat, Antioxidants, Vitamins, Etc.) Medieval Hunters and Gatherers had such strong immune systems they could live in the jungle for years at a time, never get sick, and battle infection.. Allergies didn’t exist & run rampant in Medieval Times! This Paleolithic Diet built strong, hard, lean bodies that were able to survive in insane natural conditions due to consistent amounts of “Life” and “Natural Energy” their bodies would consume.. I try and follow an organic lifestyle, as I do have a concern for the damaging effects of pollution & toxicity levels in the air, but I have an even greater concern for the vitality & survival of my body.. This is the type of diet that can detoxify your system, drop body fat off your body, renourish skin cells, and bring the nutrients to your organs adding shelf life to your body.. I am a believer in Holistic Theories of healing the body.. I think 99% of the things that happen with your body are a reflection of the foods we feed it, (outside of uncontrollable heredity disorders)… However, I’ve even seen heredity disorders reversed from changes in diet.. Everything from the shade of white in your teeth and clarity of your skin, to the health of your heart and tightness of your muscle can be tracked back to the foods you eat.. Let’s look at the principles behind the Paleolithic Diet & how they can “lean up” your physique & heal your body..

A Quick Lesson on the Paleolithic Diet..
10,000 years ago, there were no additives to the foods that were eaten.. Foods that humans ate were meat, fish, fowl, leaves, berries, roots, & fruits.. That pretty much sums up the foods you need to be eating the most.. 90% of the meals I eat in a given week are foods that come from the soil, animal meat, or any fruit that grows on a tree.. If the food doesn’t respond to sunlight & grow, I don’t eat it because its not helping me grow physically & mentally.. There is no doubt that eating natural foods raw can be harmful, so cooking & heating your veggies & meats is a good thing.. The skin on fruits & veggies (Such as cucumbers) is used a membrane against toxin & protection of the inner energy of the food, so this is why you don’t want to eat the “peel” or outer skin.. The basic essential foods in a Paleolithic Diet are, Organic Meat, Chicken, Fish, Eggs, Fruit, Root Vegetables, Nuts (Specifically Walnuts, Brazil Nuts, Macadamia, & Almonds (No Peanuts..), all berries.. Foods to eliminate are any breads, pastas, noodles, sweat and regular potatoes (Potatoes are known to contain high levels of enzyme blockers & toxic levels due to its thin, easy to penetrate skin/membrane protectant) dairy products, sugar and salt.. These foods do not contribute to any vital health of your body & any nutrient they do contain, you can more and cleaner versions of it from the Essential “Eats” food group.. I am a sucker for pizza & pastas, but as much as I can keep this stuff out of my body, the quicker I get lean, and the healthier I feel.. Hunters and Gatherers hunted for their foods & picked the most abundant foods in nature for survival.. These foods lay the foundation for life and energy, & the most natural forms of these foods should be the focus of what you’re stuffing in your face..

(This is what I May Consider the Perfect “Get Lean” Food Pyramid.. There’s alot of Stuff Missing huh.. No Starches at all.. Just Good Omega-3 Fats, Lean Protein, & High-Fiber Nutrient-Dense Carbs.. This pyramid Represents 90% of My Food Choices & with Added Herbs and a little Natural Sauces, the Diet tastes Good as Well.. Romantics Consider this the “Adam & Even Diet” because of the Natural-Only Selection of “Animal Proteins & “Rooted” Foods that Were Eaten in the Garden of Eden.. I Sleep Better, Keep Body Fat off, Keep Lean Muscle On, Avoid Sickness, & Even Dominate Allergies Because of this Diet.. This is an All-Star “Immune System-Stimulus Diet Plan!”

The Paleolithic Diet Offers Foods That Heal the Body by Eating Natural Energy
Foods that typically sit on the shelf, or are bought in a can contain additives that extend the shelf life.. The most common additive in canned food is sodium.. The Paleolithic Diet isn’t consistent with high levels of sodium.. High levels of Sodium is a leading cause in high blood pressure, & will soak up your body’s much needed water & moisture (When I was a kid I remember watching one of my evil friends pour table salt on a slug, and the slug literally dried up & burned in the salt.. This is the same effect salt has one your organs.. It dries up needed moisture and hydration for excellent organ funtion & blood transport.. To get lean and look great, pay attention to sodium levels..) The Paleolithic Diet promotes only foods that provide minerals and nutrients for vital life to your body.. Foods on this menu will spoil if not eaten within days of purchase because of their organic existence & lack of perservatives.. This is the sign of a food that’s innately good for you! Natural foods such as fruits and vegetables contain, Lutein (to protect prostate), Vitamin E (Your Most natural Anti-Aging Nutrient Calming Free Radical Damage to Skin), Fiber (Reducing Cholesterol & Heart Attack), Potassium (Replaces Electrolytes.. The Next time your trainer says drink a Gatorade or Energy Drink after a workout to replace Electrolytes & Glycogen, don’t do it.. Instead Eat 2 big bananas to get the electolyte replacement.. This is a much more natural and lean muscle support avenue that “Quick Energy” Sugar Drinks..) Mono-unsaturated Fats (Promoting, healing anti-inflammatory effects on your joints and body.. Most overweight bodies look swollen don’t they? That’s because they are.. They’re swollen with inflammation from saturated fats & congestion in the body’s fuctions from toxins and lack of nourishment.. With good fats and & a high-fiber diet, you will reduce your puffyness & look thinner before you even start losing weight! Good deal..)  and the list goes on. The multivitamin you’re taking is a good supplement for these essential nutrients, but your body absorbs the energy & nutrients from a natural veggie & fruit thousands of times faster and more efficiently than a pill.. Eat as much of the Fruit and Veggie family as you can to look like and shine a plant that’s received the perfect amount of sun! Your skins complexion (Yes.. I do believe some forms of acne, dermatitis, & other skin rashes can be cured by the foods you eat), your muscle tone, your bone strength, & even the quality of sleep your body gets, is all a byproduct of the levels of nutrients in your body.. I’ve seen allergies conquered with quality holistics, & even read where cancer & Heart Disease was combated & reversed by eating a nutrient dense lean meat, high fiber natural & organic Paleolithic Diet..

How to Apply the Paleolithic Principles to Get Lean & Feel Great..
According to certain proponents of the Paleolithic diet, practitioners should derive about 56–65% of their food energy from animal foods and 36–45% from plant foods. They recommend a diet high in protein (19–35% energy) and relatively low in carbohydrates than most American Diets (22–40% energy), with a fat intake (28–58% energy) similar to or higher than that found in Western diets. When you start eating more vegetables, you’re going to raise your fiber content, and lower “Quick Energy” from high carb/high sugar foods.. You will feel sustainable energy during the day and rest at night.. For me, vegetables & water purify my body and give me true energy.. (I consider sugar energy, false energy.. Sugar speeds up your heart rate and can make you act insanely hyper.. Most Kids support this theory) The high levels of quality fats and lean protein you will get from Paleolithic Type Foods, such as; lean red animal meat, lean animal white meats, avocados, & Nuts, will soak inflammation in your body with hydration & lipid production to promote healing & encourage lean tissue development.. As we know, these proteins & fats ARE essential in building lean muscle & continued production of testosterone for lifelong bone strength.. Look at these medieval, & pre-ancestral bodies.. They were Strong, Lean, & full of natural energy to hunt and be active all day.. I love studying the habits of historic figures because new age technology & “gimmicks” like to mask many problems Contemporary health is facing.. Is there a cure of Cancer & HIV in a plant growing somewhere in the Dense Amazon Rainforest? I think there may be.. But, I’m that guy that turns to healthy habits and consumption of natural, unrefined energy to cure aches and pains.. I don’t like popping pills & pouring “serums” down my throat.. My body has lean muscle & low body fat, I can’t remember the last time I was sick, & I’ve almost completely eliminated severe allergies because of the way I eat.. I like this diet! I put my stamp on it! I praise it for my health & attractive physique! Let me know how you feel…

John Fit.. (Getting Ready for the 4th of July Next Friday! Very Exciting time of Summer..)

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I noticed some lean attractive bodies while out of the country, but its interesting how many unique body types there are in need of different sculpting strategies.. Its important for you not to “work against your genetics” because that could lead to body fat retention or underdevelopment of dense muscle.. I want to lay out the different genetic shapes & give you areas of focus to give you a Lean and Toned Beach Body worthy of Hollywood sex appeal.. The goal is to move away from being a “black & white” body type, & create more of a blend giving you what your genetics are missing..

Ectomorph
The Movie “Fight Club” was swarmed with Ectomorph bodies.. Brad Pitt, Jared Leto, Ed Norton all have  fragile & delicate frames that appear to be lightly muscled with definition.. Usually you’ll see narrow shoulders, small bones, thin wrists, skinny legs, and a hyper-fast metabolism here with this group.. Ectomorphs look great in Hollywood films because the camera adds roughly 10lbs (& 2 inches of height), & lean with a little muscle tone is a great look that fits well in clothes and shows off definition.. However, just because your ecto, doesn’t necessarily mean your lean..

Fit Tips for Ectomorphs..
An ectomorph wants to focus on forming that “V” from Shoulders to Waist.. Put emphasis on developing  the Shoulders, Back, Upper legs, & Butt to give you added shape for sex appeal. You want to use heavy  weights to create density & size, while keeping cardio to a minimum.. Add a little muscle to your frame because the tendency is for your body to resort to skinny, dissolving muscle tissue. You also need a little more good fat in your diet.. Try making 30% of your calories based from fitness fats..

What to Look Forward To With Hard Work..
When an ectomorph adds nice lean muscle to their frame, you’ll see a Hillary Swank (Million Dollar Baby shape), Brad Pitt (Troy) & Ed Norton (American History X) type result.. These ectomorphs blended their lean genetics with the muscle-building traits of a mesomorph, and the result turned out great for their Leading “Hero” Roles! Notice in those films, Pitt and Ed Norton added muscle without adding body fat.. This is the beauty of an ectomorphic shape.. You can add a little size without taking on lots of body fat, with the correct diet & workout routine.. A little “Meso” in your “Ecto” is a good thing..

Mesomorph
The Mesomorph has the best foundation for building muscle, as seen with Sly above.. Don’t go overboard though, because you will swell up quickly from little work in the weight room.. Mesomorphs are typically athletically built with hard bodies, bigger boned than an ectomorph, but have to work harder to trim the waistline. Most fat on this body type is stored around the midsection.. Women want to accentuate their genetic hour glass shape here, and men should focus on trimming the waist line creating a Tapered Look..

Fit Tips for Mesomorphs..
Focusing on shape and definition to your muscles will be the primary goal.. Cardio here is really important and should be performed regularly.. Alternate between heavy and light days to keep muscle tissue tight and dense, while burning calories to lean up.. Your body will quickly react to anything, so choose carefully what you focus on.. Cardio is where I focus most of my attention as a mesomorph because I grow really quick & don’t want to be overdone with obnoxious bulky muscle..

What To Look Forward Too..
Don’t go overboard in the gym with the weights.. I love Rocky and when “Eye of the Tiger” is blasting in my IPOD, I feel like I could even whip Evan Drago’s butt.. But, Stallone was pretty thick there from the weights and his frame was overbuilt with muscle in my opinion.. Slender with tight lean muscle from a lot of cardio and focused dieting strategies will swing a mesomorph into many Ecto features showing off definition, slim waist, & a long & lean appearance.. This is a very attractive shape that most models have acheived.. Jennifer Garner is the protypical lean mesomorph (making her look more like an ectomorph)

Endomorph
(Did You Even Realize There’s Another Picture Besides Kim Kardashian? I’ll Bet Not..) The Endomorph is what you see on the front line of any NFL team.. However, I do see more women than men having this body type.. Most men that appear to be Endomorphs, are typically just overweight Mesomorphs.. This body contains highly densed-bone and is round in shape.. This body type will probably never see the day it has a 30inch waist (For Men), or a size 4 (For Women), but that’s ok.. You’re curvy and sexy when toned appropriately.. Hollywood and professional athletics, reward these types of bodies with highly paid roles, when you can tone and use this body efficiently..

Fit Tips for Endomorphs
The goal for this body type is to create shape, and get away from looking the pear shape.. Light Weights with as much cardio as you can take will tighten and shape this physique. The thought behind the light weight lifting is, even when you’re lifting weights outside of cardio, you need to be burning calories and make the workout as aerobic as possible. Diet, Diet, Diet, Diet.. 99% of your carbs need to be fiber-rich.. (If I were built like an Endomorph, I would probably eat so many  vegetables that I would turn into a rabbit..) When your body tones up and bodyfat drops you, you will appear more mesomorph and your curves and density will then give you a sexy powerful look (Endomorphs have a strong presence that garners respect when they enter a room.. Great genetic to have).. The best way to create this is cardio everyday, eat high fiber carbs only, and do more cardio..

What to Look Forward to
Jennifer Lopez & Kim Kardashian! (Enough said huh..) These two endomorphic bodies will never shrink to 110lbs, (& if they did they’d look sickly ill), but their shape is so attractive, healthy and toned, men can’t stop starring.. An endomorph can get toned! A good example of a male endomorph, would be any NFL Lineman.. I’ve seen a number of these guys lose weight, lean up, and actually get moved to Defensive Ends and Middle Linebackers.. Their bodies become more functional and adaptable to uses in genetic strength when they train to become more mesmorphic.. Plus, their bodies are more attractive looking and aesthetically pleasing..

You’ve probably heard this info time and time again if you research fitness and body types.. But I see so many people looking to tighten their bodies up, and their working out against their own genetics.. I see skinny ectomorphs pounding the treadmill, and thick endomorphs power lifting & resting 4 minutes between sets.. If you can work to blend your body type with the closest “leanest” type, you will sculpt your body into a more attractive shape..

I’ve had an overwhelming response to all of you, and I love the interactions we’re having.. I’m going to start posting some of the pics and stories of the guys and gals, working hard, staying discipline, & showing progress from my programs.. So keep me in the loop with your progress.. In the meantime, get to know your body type before designing your program, so you can use your genetics to your advantage and shape up the lagging features..

John Fit (Stop Looking at the picture of Kim, and Start Thinking About Your New Program.. )

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I’ve probably read over 100 books on getting shape (I love to read.. I can be found on the beach reading the newspaper early in the morning, laying on my couch reading a “Self Improvement” book on a rainy day, or even @ a party reading “post it” notes on the refrigerator (nosey huh.. I need to stop that)). After seeing and hearing pretty much everything that’s been said in the fitness industry on burning fat, I’ve slimmed all the information down (No Pun intended on “Slimmed”) to a few principles that my body has to have to burn body fat. I like to keep things very simple in my life, and fat burning is no different. No matter if you are an obese man or woman, or just looking to shed 5 pounds of body fat, my principles will help peel fat off your body & tone, tighten, and lean you up like they have me..

I Become A Track Star
Cardio is king for confidence. Aerobic exercise speeds up my metabolism and rapidly pushes food through my digestive tracks. When I’m feeling overweight with high levels of body fat, I can feel food just resting in my stomach. If I’ve been strict with a good cardio routine, I feel empty within an hour of eating! It’s the craziest thing.. Its as if cardio lights the fire in my stomach and anything thrown in that fire burns up immediately! When I’m trying to lose weight or cut body fat, I do 30 minutes of High-Interval Cardio, first thing in the morning on an empty stomach. This is the best time to do cardio as your body is in fat burning mode from fasting all night. I may run, swim, or bike, but waking up & starting my day off with a sweat feels fantastic!

I Flood My Body With Water-
Most living organisms need water to survive making it essential for health and wellness. Water is another resource that fires my metabolism by flushing out toxins & assisting in the biological metabolic process. Water is the only thing that seems to really quinch my thirst too. Drinks with sugar and caffeine actually make me more thirsty, so I choose to drink to Water as opposed to feeling like I “have” too. My body seems to drop fat the quickest when I’m downing a gallon every 2 days.(My body is very fresh and clean with a fast metabolism from hydration). Water consumption may be the #1 fat burning tool in my opinion.

If I See Food, Its Probably Gonna Be Eaten
I’m not reaching for cake, or any foods high in saturated fats (We’ve all seen the lists of “good” & “bad” carbs and fats so I won’t get carried away here on those specifics,.. However, I’ll note, Sugar is the enemy!).. Even if you are extremely overweight and trying to lose pounds, try eating MORE.. Eating more healthy foods speeds up the metabolism and keeps your body from going into Survival Mode and retaining fat.. If you are constantly feeding, then the body works hard to digest those healthy calories for nourishment & that system speeds up the metabolic process. Your body’s digestive system is a great machine. The longer you can keep that machine running, the more fuel is added to the flame and body fat starts falling off. When I’m trying to get lean, I eat more often.. I’ve held the most body fat in my life when I was on a low calorie diet and only eating a few times per day..(Don’t you just love me out there trying everything that doesn’t work?? #1 Guinea Pig here, reporting back to you!)

I Lift the Weights
No matter if my goal is weight loss, weight & muscle gain, weight whatever, having dense, tight muscle tissue always gets me to my fitness goal quicker. The more (reasonable) muscle your body carries, the more nutrient dense food goes to supporting that muscle function, & less towards resting in fat cells. Muscle takes a lot of energy & nutrients to support itself. If you have that muscle, the quality calories will be absorbed into the muscle and again, fat will have no where to go but burn in the metabolic furnace. An overweight body is soft to the touch.. Build that density and hardness to your muscles. It will assist in Fat Burn.

I know this sounds simple, but these four principles have been paramount fuel for my fat burning regimen. Getting into the details of the workout and type of “clean” calories is something we will cover later. For now, think about these 4 principles as Commandments in a Fat Burning Program & your body can’t afford to hold onto fat.

For the Goal Setters
How do you gauge success if progress can’t be measured? I’m a professional goal setter! I love creating plans & strategies for success.. Setting goals here will give you a benchmark of what needs to be accomplished..

1. Try 30 Minutes of Cardio each day.. I like to do this in the morning, but if your schedule doesn’t accommodate it, then do it in the evening. You need to break a 30-minute sweat everyday from aerobic function.
2. See If You Can drink 1 1/2 Gallons of Water/week to start. That’s roughly 2 bottles of water a day. (If I can drink 3 gallons a week, you can squeeze in 2 bottles a day. You’ll feel great! Scouts honor (I was a Weblow, so my word is good) For now, I’m not asking you to give up sweet tea, or even Diet Coke, but reach for 2 bottles of water a day for a week & see if you feel cleaner.
3. Don’t be Afraid to Eat More.. Again, you know what’s good food and what isn’t.. Stay away from sugars.. Put something healthy in your mouth every 2-3 hours. Let’s get a lot of nutrients flowing through your body.. This will light your furnance and strengthen the flame to begin fat burning..
4. Try and get in at least 3 days a week of resistance weight training. Whatever you feel like doing with is your choice at this point. Just lift weights for a half hour for now. This will wake your muscles up and stretch you out..

Good Luck! The Fat Will Burn.. Its an easy process, but nothing can be left out.. You will create positive habit patterns here with my simple formula to Burning Fat & Losing Weight.. I’m Always Available to answer any questions, so just post a comment with any questions or concerns & I’ll get back to you..

John Fit.. (On my way to sleep.. Can’t Wait for Cardio First Thing in the Morning)

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