(Eva Mendez is Flat-Out Gorgeous! I saw her on The Conan O’Brian Show a few nights ago, and wasn’t too impressed with her personality (She “Giggled” A Little Too Much, & Seemed A Little “Silly” For My Taste), But If There’s One Physical Attraction I Have to A Hollywood Celebrity, Here She Is! Her Clear, Exotic Skin Tone Makes Her “Look”, in My Opinion.. Look at the Way the Light Bounces Off Her.. Her.. Neck and Chest .. Good Skin Can You Make You Shine Like a Flower That’s Had the Perfect Amount of Sun! That Was Border-Line Poetic..)

Great muscles on irritated, dry, rough skin isn’t what we’re looking for! I continue to refer to the “look” that we’re going for, as the “Hollywood Look”.. This is a combination of lean & toned muscle, low body fat, clean cut grooming, & healthy glowing skin.. 50% of ”Hollywood Look” is Glowing, Healthy Looking Skin.. Even high paid Actors & Actresses become extremely vulnerable & insecure when their skin is acting up (Note Jessica Simpson & the “Hollywood Like” narrating the Proactive Solution Commericals).. Skin care is one of those aspects of a woman’s body that is taken care of day in and day out and they shine like the sun because of it.. Have you ever seen an attractive a girl without beautiful skin? Most people look cover models & comment on their perfect teeth, great bone structure, beautiful muscle tone, but all of this is overshadowed with blotchy skin.. Why do women have to be the only ones conscious about skin care? Is it a bad thing to be a man and take care of your skin?? The guy you see on the cover of the magazine has perfect skin.. Don’t overlook this maintenance step in your daily regimen.. I had the opportunity to play a small role in a film in 2002 as a Lifeguard @ the beach.. (What a great story that goes along with how I landed the part, but I won’t go into that now.. It was Classic story of being @ the right place at the right time.. BUT, being “out there” in the mix is where opportunity is created, and it paid off big time for me..) Before I showed up to the set, I was told to bring my cleanest looking skin.. Hollywood puts a premium on actors/actresses with good skin & complexion, and its something that will trump all your hard work in the gym, if you don’t take good care of it.. To me, the most attractive women in the world are Latin, Italian, Brazilian women.. I love their exotic looks and dark hair (Just my preference), but probably the most attractive aspect of these ethnicity’s is their glowing, thick, radiant skin.. I’ve seen guys with great muscle tone be plagued by sun-damaged skin, & acne camouflaugin their hard work in the gym.. Most forms of oil based skin problems, or even dry skin such as rosacea and dermatitis are typically genetic; however, you have the ability to make this better if you want to.. I would suggest you take great care of your skin & always be conscious of what’s going on with it.. To be athletically lean without good skin, is almost moot.. Let’s look at how Men & Women can take better of their skin..

No Matter Your Situation.. You Can Make Your Skin Better..
Chronic Acne can make you back & chest look as your face, so if you’re in this Cystic Stage of Acne, I would suggest you line up an appointment with a Dermatologist.. I went through a phase late in my teens where I started to get concerned about my skin, and went to the Dermatologist and got it taken care of.. I didn’t need Accutane, but I stayed disciplined to the routine I was put on.. Retina, Hydrocortozone Cream, Accutane, whatever the case, if you need a physician to control your skin, don’t wait.. Get that help sooner, than later. Scars from not handling this stuff up front is not what you’re looking for.. With that being said, I do want to point out that the Medical Industry is as much a business, as the Internet Marketing Company I run.. Your doctor needs to prescribe medicine to you whether you need it or not.. Studies today show that some medical assistance can be doing as much harm, as good, on your body.. Unless you have Cystic Acne, I think you can calm your skin down & improve it with a few good habits.. Most problems just short of Cystic Acne are actually worsened from irritation of harsh products, picking a pimple, or overuse of moisturizer.. I use Cetaphil on my face twice a day (maybe even 3 times, if needed) as this is a fragrance free & soap free cleanser.. It’s the only thing that I will put on my face besides sunscreen.. Less is more, when it comes to skin.. The goal is to keep your skin clean & restore PH balance, not “dry out” acne, or lubricate skin.. Your skin will look the best when its “clean”.. Easy on the harsh, heavy detergents, & oil-based moisturizers.. If you have sensitive skin, I would suggest Cetaphil & cool water showers.. Heat is bad for skin.. It causes swelling, broken capillaries, and irriation.. I’m not a dermatologist, but these are things I’ve learned over the years & I’m passing them to you..

Foods Have No Effect On Your Skin?? Wrong! What You Eat, Has Everything to do With Your Complexion..
If you are in the small percentage of men or women that have skin that is unaffected by ANYTHING, then good for you! Thank Mom and Dad for this blessing.. Most people struggle to keep their skin looking great & this is more for them, not you Mr. Genetic! The foods you eat have so much to do with your skin.. Imagine what a plant looks like if it doesn’t get its Water.. It loses glowing color & shrivels up.. Imagine what a Vegetable does if it doesn’t get the proper nutrients to grow.. The skin whelps up & dies from the outside in.. Your skin is a reflection of your immune system.. I’ve seen people with extremely sensitive skin get flushed & dry out from a ceiling fan blowing on them.. You can strengthen your skin by strengthening your immune system.. Loading up on Fruits & Veggies & foods high in antioxidants will make your skin look better immediately.. Foods high in sodium (Chinese Buffet Food tastes so good to me! But I notice a huge drying in my skin from all the salt in it.. Your skin wears what’s going on inside your body..) will dry your skin out & lead to redness.. What you eat is truly the way you look! Not only do the foods you eat carve out body fat and build lean muscle, but they also paint your skin’s health in the quality of foods that you eat.. The good news is this.. The more sensitive your skin is, the more responsive it will be to improvements in your diet.. Staying away from ingredients that “Stress” your body out like, Sodium, Saturated Fat, Sugar, & Spicy Foods will also keep your Skin at ease and less “active”.. That’s the key.. You want your skin to be less active.. When it gets stressed & burned from too much sunlight, hypertension, stressful foods, or wind burn, your skin becomes active & starts trying to heal damage, making it wrinkle & turn the wrong colors.. Eat fresh, low sodium, low saturated fat, low sugar foods, less spicy foods to keep your skin from ”stressing out”..

Ways To Think About What’s Going on With Your Skin..
Again, if you’re suffering from cystic acne, medication will help this process.. However, if you’re just wanting to brighten up the color of your skin, or lose the “Redness” think about these things.. Redness is typically from irritation.. You can over-moisturize leading to Redness, or dry your skin out leading to Redness.. Your skin will look best when its “Clean”.. For me, this means cool water (not even warm) & Cetaphil (No-fragrance or grainy stuff that scratches my skin.. You want to clean your face without stressing it out in the process..) If you have Oily Skin, eliminate greasy oily foods.. If you have dry skin, amp up the water and fats.. Your skin tells the story.. Its just reacting to what you’re doing to it.. The worst thing you could do to your skin is pick and scratch it.. I’m not a fan of abrasive exfoliates, or squeezing pimples.. Leave your skin alone.. Just keep it clean!

(Jonathon Ryhs Myers & Jerod Leto are two guys in Hollywood that Get Their Fair Share of “Double-Takes” from the Ladies & High Paying Roles.. I wanted to post these pics up because notice how they have very Fair-Toned, Irish Skin.. They aren’t tanned, but don’t need to be because their skin is clear & clean.. Too many Guys & Gals Bask in the Sun Looking for A Tan when Their Genetic Skin just Burns & Looks Worse.. You Can’t make Fair Skin, Tan (Naturally).. Stay Out of the Sun! Focus on Clear, Clean Skin & Let the Nutrients from the Quality Food You Eat & Water You Drink, Bring Out Your Best-Looking Skin Tone)

Eating “Good Fats” are Very Important Pieces to Good Skin Care..
My skin went from good to great as soon as I started eating the Avocados everyday.. Water is by the far the best thing in the world for hydrating your skin & nothing can trump its benefits.. Every living organism needs water, right.. Your skin is alive.. Without gallons of water, it won’t look its best.. However, Foods such as lean meats, nuts, avocados, & fish oils are GREAT for your skin.. They supply hydration & suppressive therapies to free radical damage (The type of damage that makes your skin look worse than it really is..) I’ve always said the most important thing that is left out of a “Muscle Building” program is Good Fats.. Notice how my last post “The Paleolithic Diet” is loaded with Good Fats.. Some muscle building diets & the FDA call for 30% of your calories to come from good fats.. If you “amp-up” your Good Fats, you’ll notice the brightness & glow come back to your skin even before the improvements in your muscles! Very few Americans are eating enough Good Fats, but its imperative for Clear Skin with a Healthy Color..

John Fit’s Tips for Hollywood Skin..

• If you have Cystic Acne, See a Dermatologist.. Don’t Wait.. Get this Under Control.. You Want Healthy, Attractive Skin..
• Drink Water, Drink Water, Drink Water.. Then.. Take a Sip of Water.. Flood your body with Water.. This will “lean up” your body and flush your skin with Hydration!
• Stop picking, squeezing, or using products that scratch your skin.. Don’t Stress Out Your Skin.. Don’t even touch your skin..
• Avoid Foods that are Spicy, High in Sodium, High Sugar, High in Saturated Fats..
• Quit Smoking, Today.. Nothing Good comes from the “Cancer Sticks”.. Especially, Attractive Skin
• Wear Sunscreen! No-Brainer.. Melanoma & Melasma are not Attractive..
• Keep Your Face Clean.. The only thing I put on my face is Sunscreen & that’s only when I’m outside.. I think most women wear too much makeup.. The most attractive women I’ve ever seen are the most beautiful without the Clown Face..
• Don’t Use Products that Have Too Much Fragrance.. This is like eating foods with additives & preservatives.. Part of keeping your face Clean is keeping all the “Smelly-Stuff” off..
• Raise Your “Good Fats”.. Your Skin Will Improve Dramatically When Feed it A little Good Fat.. I keep my “Good Fats to No-Less than 20% & Raise it to 33% when I’m putting on Muscle..
• Exercise & Do Cardio.. I won’t ever run to complete Exhaustion, but Cardio does circulate blood and will aid in Free Radical Damage..
• Take Another Sip of Water..

I don’t claim to be a Dermatologist, but I’ve always been very conscious of taking care of myself.. Having good looking skin is a vital sign of Health.. Heart rate goes up, skin shows it.. You get upset or stressed, skin reflects it.. You eat well (Free of Sodium, Simple Sugar, Processed Carbs, & Saturated Fats), drink water, & exercise to get the blood flowing your skin is bright, tight, & healthy.. Remember, your skin is your presentation of your health.. Low body fat & all the muscles in the world doesn’t look as impressive, as that package with gorgeous skin.. We’ve never seen a model without beautiful skin, so work on yours to be more attractive & healthy.. Clean up the habits and be conscious as to what your putting in your body because your wearing those habits on your skin..

John Fit.. (Putting the Whole “Fit” Puzzle Together for a Better You..)

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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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(Getting in Shape Can Do Wonders For the Attractiveness of Your Face.. Larry Scott is the Cover Guy for Aqua Di Gio Cologne.. Larry Obviously Has Great Genetics, but Without Low Body Fat Levels from Exercsie & a Healthy Lifestyle, His “Look” Takes a Backseat to Less-Than-Perfect Features.. EVERYONE Has the Ability to Improve Their Appearance with Lean and Healthy Fitness..)

There are so many great things that happen when you get in shape & drop body fat levels.. First of all, reducing the risk of illness is something that has become the most important to me.. Getting lean, and looking toned used to be the biggest advantage for me to getting in shape, but its now “riding shotgun” to the health of my “ticker” (Ticker=Heart.. I’m fresh out of the gates, riding the Pun’s & Metaphors hard.. ) The most common theme on my site is creating a better “look” to give you more confidence, but this is never to be overshadowed by the inner-cleansing from exercise and wellness.. Scary concepts like, high blood pressure, heat attacks, & diabetes are common topics of conversation around my family dinner table, so believe me when I say, turning and burning miles on the treadmill & eating clean, natural foods is to keep me from falling victim to illnesses wrath! HOWEVER, since we’re doing all this work to detoxify our bodies & keep our heart beating like a new drum, you’ll be glad to know that your “look” is also improving.. In this post, I’m not talking specifically about your abs, or your chiseled arms, but specifically about your face.. Your face will improve dramatically by cutting body fat and getting in shape.. Everything from the sharpness in your eyes, to the overall shape of your face will improve with lower levels of body fat, tipping the scales on your attractiveness!

Attractive Eyes Hide Behind Body Fat & Unhealthy Habits..
When I’m having a conversation with anyone, I spend most of my time looking into their eyes.. The eyes can tell so much about your health.. An unhealthy, non-lean body often shows off, bloodshot or red eyes, accumulated bags under the eyes, &/or tired looking, sagging of the eyes.. These are all signs of a body & immune system that isn’t operate at its highest quality. There is no cream that can take care of this. A cream may temporarily mask this, but your best prescription for more attractive eyes, is ample internal hydration from drinking water, sunblock, & a natural, organic, lean muscle diet.. The eyes really can present so much about someones health.. Not sleeping well? Your eyes will show it sag and look tired.. Been drinking too much?? Your eyes will look dehydrated and bloodshot.. Eating too much saturated fat? The swelling and bags under your eyes from internal inflammation will reflect it.. Attractive, lean, healthy bodies typically have crystal clear pupils & tight, moisture-rich skin surrounding their eyes that come from hydration within the body, not lotions slapped on top of the skin .. Just how body fat makes your body sag, it has the same negative affect on your eyes.. Body fat overtime will create a sagging, lazy, droopy-the-hound dog look to your eyes that gets worse over time.. Food allergies and histamines may be keeping your eyes from looking fresh as well, and I will be posting on that later.. Many people have un-realized food allergies that they continue eating keeping them bloated & swollen looking from triggered inflammatory responses inside the body. We’ll dig into more of that detail later.. I’ve noticed that people who lose body fat and have nice lean attractive bodies, also have the most attractive eyes.. Make sense??

Your Face Shape Will Improve When you Start Cutting Body Fat..
“Beauty is in the bones”.. I heard a Dr. say that once on TV and it really is true.. Genetic bone structure determines your “frame” which is the foundation for your look, especially for your face.. I’ve seen skinny facial bone structures that look better with added LEAN mass making their face look fuller, and I’ve seen naturally round faces that look best as dry and thin as they can get it.. Remember, we want LEAN, not skinny.. Skinny sags your body and your face.. This is the effect of a Low Carb Diet (Remember the Katie Holmes Crash Low-Carb, only Lettuce & Grapefuit Eating Diet.. She’s since improved her look by probably adding more nutrients to you her diet, but that was a pretty “gaunty” & scary, skinny face..) Thin or Wide Facial Frame is all pre-determined by your genetics, but neither scenario looks best with added body fat.. Getting lean and dropping body fat with give you a tighter, stronger jaw line, that creates more shape & defined sharpness to your face that is more of an attractive look.. Also when you lose body fat, expect a bigger, brighter smile that isn’t overshadowed by puffy cheeks.. When you first lose body fat, its common for the muscles in your face & free radicals in your skin to go through a period of adjustment and re-contouring that will improve & looks better and better with time.. This is common among people who lose a lot of body fat quickly.. It’s almost as if their body suit, the skin and muscle, are a bit lagging with your new found work ethic and discipline.. Your skin will tighten & suction to the leanness in your face over time, so don’t quit working hard or eating clean because your look isn’t quite great yet.. The longer you stay lean, the more toned and balanced your chiseled face will look..

(Tom Cruise has one of the most prominent faces in Hollywood.. I’d guess he was around 10-12% Body Fat in the Pic on the Left, & around 15-17% on the Right.. Look How his Grin on the left is more attractive than his Smile on the Right.. The Smile’s Supposed to Be Better! But, Not When Puffy, Fat Cheeks are in the Way.. Also, where’d the Jawline go on the right & who invited the Extra Chin? His Square-Jaw is one of his best features, but when Body Fat Invades, You can see how it even interrupts your Smile.. Top Gun wouldn’t cast that guy on the right huh.. Tom’s $20 Million Dollar Actor When He’s Lean)

What Body Fat Level Do I Have to Reach To See A Big Improvement??
Glad you asked! Anytime you’re losing body fat, your face is improving as well.. But hence the term, body fat.. Not just weight loss.. Your focus needs to be losing only body fat & maintaining lean muscle weight.. Losing weight could mean burning muscle as well, which could lead to lack of tone in your face.. Going from 15% to 10% body fat is where the most noticeable difference in your facial appearance comes in for men.. For women, going from 25% body fat to 15-17% is the leap that makes others say, “Wow! You look amazing!” When you get that response, they’re not talking to your new abs covered underneath your shirt (although you can’t wait for them to see that too!), they’re responding to the difference in the shape of your face.. I can look at persons a face and accurately predict what their stomach looks like.. Everything from the shape of your face and how tight & toned your jawline is, to the clarity of your skin & eyes, tells the story of what’s going on inside your body.. Ridding fat off your body & keeping it off, will insure a more attractive look for your physique AND for your face..

Quick Tips to Keep Your Face Lean & Sexy..

• Never Cut Cardio out of Your Regimen.. Muscle is Great, but at the sacrafice of Body Fat, its not worth it.. Be patient with Putting on Muscle to Stay Toned & Keep Your Face From Showing the Effects of Bulking..
• Avoid High Saturated Fats- Saturated Fat Like Fried Food Create Inflammation in Your Body.. Good Fats Like Avocado Aid in Eliminating & Calming inflammation, which Keeps “Puffiness” Down in Your Facial Cheeks & under your eyes..
• I Personally Avoid Dairy- If you think you may have a food allergy, start with eliminating Dairy.. Its one of the Most Common Food Groups that Cause Swelling from Histamine Reactions inside Your Body..
• Eat High Levels of Fruits and Veggies- Not Only do Fruits and Veggies have high levels of fiber that keep fat off & metabolism burning, but they also contain nutrients to keep your skin bright & organs flushed of toxins..
• Drink Water- Water is the best hydration for your body.. Diet Coke is not.. Drink Water to Flush Toxins, & don’t worry about Water Retention.. If sodium Levels are in check, you won’t get “Puffy” from Water Renention, but Only Look Brighter & Hydrated From the DeTox that Only Water Can Provide..

John Fit.. (Whever you are in the World, I Hope You Are Well!)

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Carbohydrates are on the forefront of many discussions/debates in the fitness world, so I will focus only on that nutrient in this post.. I feel protein is overrated, fat is underrated, and carbohydrates are.. hmm.. undervalued we’ll call it.. Carbohydrates fuel your mind, they fuel your muscles, they personally keep me smiling.. I’ve gone on low carb diet stretches in the past and turned into a total, depressed, jerk overnight.. I can’t even think straight without this nutrient, plus my muscles become extremely flat & I actually look worse.. Have you ever seen celebrities that look a little too thin in the face and their skin seems to be hanging on their skinny weak frame?? This is due to lack of carbohydrates.. I can look at someone’s face & instantly tell if they are, or aren’t getting enough carbs (and also tell if they’ve eaten too many of the wrong kind of carbs).. I’m not asking you to eat pounds of spaghetti everyday because that isn’t the solution, but neither is cutting out this essential nutrient.. No matter if you are obese & trying to only lose weight, or if you are skinny trying to add muscle, Your Body Will Tighten Up With a Lean Toned Look from Carb Consumption. The key is to eat the right KIND of carbohydrate at the right time.

How a Carbohydrate Can Make or Break Your Shape..
You eat a piece of bread.. Your digestive system triggers the pancreas to release the hormone insulin into the bloodstream, converting the carbohydrate to glycogen. Glycogen is absorbed into the muscles making them feel full, tight, and, coupled with low body fat, will make you look more ripped & lean when consumed properly.. If you eat too many carbs in one sitting, or the wrong kind of carbs (aka.. Sugar) then the muscles will absorb the maximum amount of glycogen & then store the rest as body fat (Useless Food energy = Fat).. The key is understanding your sensitivity.. If you have stronger, denser muscles, your body can absorb more carbs in the correct way to build a lean, toned frame, and store less as body fat (another benefit of strength training..) You are lowering your carb sensitivity when you add lean muscle to your frame.. Bodies with no muscle tend to “bloat” up quickly when they eat carbs because there’s no “sponge” (muscle) to soak up the glycogen. This is as technical as I’ll get into your bodies reaction to carbs.. Just know that, carbs make your muscles feel full and tight, but eat the wrong kind of carb or too much of a carb, & your body will store access glycogen as fat.. Eat too little amount of carbs and your body will look and feel tired, skin sags, metabolism slows, muscles go flat, and your mind starts going wacky..

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(This is actually 2 separate pics.. The little guy on the right read my blog, decided to slim down & touched up his trend with some new shorts. Now look how tall & trendy he looks as he stands on the left!! .. I don’t know if this is a Biker/Male Dominatrix Rally or what’s going on here, but I gotta get tickets to the event..)

This concept of looking taller from weight loss & toning is not a miracle, but only an illusion.. But, it is an illusion that  plays to your advantage if getting lean and losing weight is on your agenda.. I hear many people complaining about their height & wishing God would’ve granted them JUST 2 MORE INCHES.. By the way, what do you think about shorter girls that walk around in those crazy “clunker” clod-hopping shoes with platform heels? I would rather see them in a regular, normal-heeled shoe, in good beach shape, with a big smile on her face, feeling great about herself, & smelling like flowers.. The 5-inch heel should stay in the closet.. But, that’s just me.. Anyway, by getting in shape, dropping pounds, and tightening up your body, you will appear taller.. Here’s why..

Posture Plays A Huge Role in Your Appearence & Shape..
Your back is the predominant support system for your frame.. If you’re not lean, toned with low body fat levels, you’re probably, naturally, slouching and that’s not doing your height any favors.. If you’re carrying too much muscle or fat in your chest and shoulders, your back is probably slouching from the stress of supporting that mass.. Look at a models posture.. The shoulders are back, chest is exposed outward, and neck is straight with the chin slightly up.. Too much muscle in your chest & shoulders creates imbalance with your back muscles, and that “frontal heaviness” creates a slouch due to lack of back support (This the same principle behind women having breast reductions to reduce pain in their back).. Practice pinching your shoulders blades behind you, popping your chest out, and keeping your chin up.. This will not only improve the length of your upper torso/back, but will also save you from future back & neck pain. Improving your posture is Rule #1 in the modeling industry, & can prop your height up a few notches..

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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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“Nothing gives one person so much advantage over another as to remain always cool and unruffled under all circumstances.” Thomas Jefferson (James Dean looked much cooler than Thomas J, so he got the spot..)

I said I was not only going to work your body out, but I would also exercise your mind. Well, here I am delivering a little food for thought.. I see very few people who have that classic cool derived from a James Dean, a Marlon Brando, or a Clint Eastwood (Yeah.. I think Clint was cool as ice).. There are a few principles you can drive into your personality that I’ve noticed are commonalties among the coolest & most successful people I’ve ever met. Now, understand I’m a very deep thinker (sometimes to a fault) but this is the reason I’m now able to control any situation without being controlling (I don’t mean controlling in a negative way.. I’m in control of myself) and read people accurately. I read body language like a book, I habitually pay attention to voice tone, and I intuitively study eye contact. I’ve seen the strong and confident, and worked with the insecure and confused. I’m going to lay out a few things that you should add to your character that will make you become a leader and a guy/or girl people want to be around all the time.

First of all, know that there is no technique or line that gives you these qualities. This has to become who you are. Its an energy people feel, and it doesn’t necessarily come with words. Its very tough to add something to who you are that doesn’t come natural, but I figure after doing anything consistently for 90 days it will become habit.

Understand who you are and be REAL- Before anything can be done with passion and conviction you have to belief in it 100%. If you are acting in a way that is not you, people will pick up on it immediately and label you as insecure. If you are a Pianist, be a pianist all the time! Don’t be afraid to talk about The Piano. Teach people how to play the Piano, and when someone asks you something other than Pianos & you don’t know the answer, Respond with, “I don’t know.. Ask me about the Piano though.. That’s my specialty!” And smile.. I’m not saying be one dimensional, but it is important to figure out who you are, what you stand for, and commit to it fearlessly. Which leads me to #2..

Become Fearless & Honest- I have no fear of talking to ANYONE. I will talk to anyone about anything.. I’m not afraid to tell a girl she’s beautiful, I’m not afraid to tell an older businessman I think he’s full crap, I’m not afraid to admit when I’m wrong, & I’m always honest (without being hurtful). Become a person that never runs & hides and can be comfortable in any situation. And if you’re not comfortable in a really bad situation, then don’t be afraid to say.. I’m not comfortable here.. and Leave.. Be Fearless and be Honest.. Honesty is something I can’t help but respect. When someone’s not being honest, I know it immediately. And when you lose trust with anyone, its very tough to earn back. You can make wrong things right, but when you deliberately deceive people, you will get shut out forever! (Marlon Brando doesn’t like what he’s hearing this picture.. I think he’s gonna get real honest with his lady friend!)

Stop Caring What Other People Think About You & Relax- Show me a leader that was liked by everyone. It doesn’t exist. I’ve found most people are walking around life totally insecure about themselves. If someone isn’t open to your opinion or is negative on who you are, its probably because they have a problem with themselves. If you are being the REAL You, then intelligent people will pick up on your confidence and respect you for anything you say.

Make People Feel Good About Themselves- I never lose the chance to tell someone something nice that will make them feel good about themselves. Like I said, most people are insecure and have a low self-esteem.. If you make someone feel value, they will be addicted to being around you. Try seeing the positive side of everyone & exploit that. The checkout lady @ the grocery store the other day was a little old, obviously not happy with her job, seemed to be down on life. But I noticed that she had an interesting blue tint to her eyes. So, I said curiously, “Wow.. Your eyes are beautiful.. What color blue is that?” She immediately responds with, “Sky blue! Some people think they are cobalt-looking but they are sky blue”.. ha.. She lit up! I smiled and said, “Well the sky IS blue like your eyes & it’s a beautiful day, and so are you.” Her smile had no end.. I made her feel good about herself & making people smile makes me feel good.. This is a great habit to get into..

Slow Down and Listen Up- One my best friends is 67 years old, and I’ve learned so much from this guy. He listens more than speaks and asks me more questions about me than talks about himself. He also speaks slowly and thinks before he talks. As I’ve blossomed from boy to man, I’ve found this to be what successful people do. I’ve spent time with many young people that talk 100 miles an hour and love talking about themselves. Get in the habit of speaking slowly and clearly, and become genuinely interested in other people. That is Rule #1 in making friends, right..

I could rant & rave about this stuff for pages and pages, but I’m not Dr. Phil and don’t want to appear that way. I see many things happening around me that have so much negativity and insecurity in it that its doing no one any favors. The bottom Line is: Figure out who you are & become an expert on you. Be very honest and passionate with how you feel about the world, and at the very worst, you will earn respect & trust, and that is a very precious gift! These are all qualities that are a part of who I am today, not necessarily who I’ve always been. Keeping your cool and having personality is like a muscle. You have to work it out & over time it develops! Take this mentally fit formula and plug it into who you are to establish a leadership mentality! (And the crowd goes wild! The applauding & cheering is so loud and amazing.. Yay! Yay! haha)

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I know.. I know.. Avocados are full of fat! How can anything fatty be good for you, and being in great shape, why do you choose Avocados?? (I was hoping you would ask..)

An Avocado is considered as the complete food, so much that in certain areas of the world, babies are weaned (Weaned-To take Nourishment other than by suckling.. Thanks webster!) using mashed avocadoes. This fruit is extremely rich in Vitamin A and Potassium. It is one of the most beneficial anti-inflammatory foods that aids in skin cell repair & has traditionally been used to heal numerous skin problems & allergic irritations. The pulp is also believed to be both an anti-bacterial and anti-fungal!

A Few Benefits of Avocado:

1. Used in some cultures to totally heal sexual problems
2. Great antioxidant!
3. Avocado aids in the healing of people with digestive and circulatory problem
4. Avocados properties can used as a paste to heal skin rashes and smoothen free radical damage
5. Avocado is loaded with Beta-Carotene (Leading natural substance in preventing cancer).

When you hear the words, “healthy fat”, start connecting that to Avocados. This fruit is so full of antioxidants and nutrient rich substances that it has earned the award “the complete food” (as I noted earlier). Even though it contains “fat” this healthy form of fat can play a key part in your weight loss to lean program.

Let’s see the benefits:

• Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat.
• Its high fat content gives a quicker feeling of satiation (”fullness”), thus helping to reduce overeating.
• Its high fat content makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats.
• Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health and to moderation in consumption.

I eat one whole Avocado everyday.. This is great fat for your body and would make a super addition to your fat loss diet! I used to think it tasted like grass, but now I love sinking my teeth into it. Make Avocadoes a part of your diet, and watch the weight come under control, your skin glow, and your immune system receive a nice kick in the rump!

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When deciding how much cardio to do to achieve a Lean Physique, it’s first important to establish what your goal is. However, part of this equation is to understand your genetics and what your body naturally resorts too when you’re not putting it through stressful workouts. My metabolism has always been a little on the faster side, so I’ve always been thin (not necessarily lean) with the inability to gain weight easily. (Older men have referred to me as a “flat belly” that will appreciate the fast metabolism later in life, but for years I felt my genetics were cursing my ability to gain lean muscle.) So, you first have to understand how your genetics will cheer or fear, for a little cardio added to your workout..

Cardio is a good thing.. Cardio is a great thing…

Cardio is great for the heart and offers endless value to the immune system and other vital organs of the body. It is a natural detoxifier helping the body eliminate infection and virus, and also supplies our lungs with refiltered oxygen. Cardio is good for health, but should not be abused if a hard lean physique is what your goal is.

What if my genetics are on a little on the “Heavy Side”?
Then turn and burn.. A big boned, naturally thicker frame is a body that absorbs nutrients from food easily, holds on to fat, and typically has a slow metabolism that isn’t burning calories. A heavy set body (bodyfat over 18%) needs to have its metabolism kickstarted! To do this takes discipline dieting tactics, coupled with a rich cardio routine. If you can imagine metabolism as a fire that burns deep in your stomach that breaks down food and shoots it through your bloodstream while eliminating wastes, that will help visualize how your bodytype operates. This fire probably needs to be re-lit, with a couple huge logs of wood thrown on top, in a heavy set body! Light that fire by doing 30-45 minutes of cardio 5 days a week @ 75% of your target heart rate (On a 200lb person @ 30 years old, this would around 143 beats a minute). My favorite cardio piece is old fashioned running, but the stationary bike and elliptical machine can be supplemented as well. When I’m trying to get super lean, I burn the most calories on the elliptical, but running makes me sweat more, which feels great!

What if my genetics are a little on “Thin Side”?
Rest is the most important thing for you, and if gaining lean muscle is your goal, you should not be doing too much cardio. I suffer from a fast metabolism, but still like the feeling of getting some sort of aerobics in my schedule, so I take long walks, or walk on an 6% incline for about 20-30 minutes (set the incline to build my legs up while burning a little fat. This is also a mental tool for me as a little walking lets me strap on my IPOD and get some thinking done. Some of my most creative business plans have been established while I was walking). Cardio will make your metabolism fire up even more, so if you already have the genetic fast metabolism that fire is already burning hot.. Let is burn and leave it alone. Shy away from excessive cardio. A routine of too much cardio will chew up your hard-earned muscle.

What type of Cardio Should I do for Weight Loss while retaining muscle?
This is a great question.. My suggestion for maximum fat loss while retaining muscle is to do high interval sprinting on the treadmill. Making your heart rate chase up and come down, over and over again, is a good way to set your body in fat burning mode. A good example of this proof would be to look at the physique of a track sprinter vs. a long distance runner. The sprinter is ripped with muscle, strong legs, and low bodyfat, while the distance runner is skinny with little muscle and still retains a little fat. (Asafa Powell pictured below in the yellow is my Favorite Sprinter. This guy’s ripped and totally not overdone.. Great athletic look)

Sprinting is the #1 ingredient of a cardio program designed for muscle retention with fat loss. Remember a lean physique has muscle with low body fat.. We need that muscle. Don’t go crazy on the treadmill burning calories needed to fuel muscle growth.

Cardio is a wonderful way to get lean & show off those heardearned abs and trim waistline, but depending on your genetics it can work for you or against. I would suggest interval sprinting as the main source for fat loss while retaining muscle to acheive a lean hard body, while the elliptical is also a great tool for burning up calories. Remember, if you’re a bit thin and need that muscle, but still love the feeling of getting a little aerobics in, try walking on an incline.

Enjoy the tips and implement them into your current cardio program to get “JohnFit” with a lean, hard physique!

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