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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(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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In my opinion, the BIGGEST piece of any fitness regimen is your diet.. You can work out all day & know all the tricks to lifting weights for muscle, but if you’re not eating correctly, you will never “lean-up”.. However, I’ve actually seen many people who never touch the weights, but eat very clean, and they have great bodies.. As I’ve mentioned before, you look the way you eat.. If you eat a lot of sugars & junk food, your body will operate lethargically and look sloppy like melting ice cream on a hot day (Melting Ice Cream is Pretty sloppy, right?? Ok.. Good.. Thanks!) 90% of the bodies in my gym lack a foundation of muscle.. Don’t confuse a big body with a muscular one.. Many big bodies are so swollen & inflamed with body fat that you actually get the idea that they are carrying some muscle underneath that fat.. But, if you touch their arms, shoulders, or back, your finger will penetrate the soft tissue and go straight the bone.. We need to build that foundation of muscle to create the “hardness” piece of the get lean puzzle.. You won’t find a lean body that doesn’t come with rock solid, hard lean tissue.. No matter if we’re overweight and trying to lose body fat, or skinny and trying to put on muscle, we need to lay a foundation of muscle to have a “toned” look.. In this post I’m going to talk about my 2 All-Star

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(Gabrielle Reese & Laird Hamilton are 2 athletes with Lean Bodies that aren’t advocates of Low-Carb, Calorie-Cutting Diets.. They Fuel Lean Muscle with Quality, Rich Food Energy, While Expending Lots of Energy To Keep Fat off Their Body and Metabolism Flying.. Great Bodies are Great Eaters!)

For years, I’ve researched & played with different formulas and programs to get me the most pleasing looking, & feeling body I can possible carve out of my genetics.. I am a “formula type of person” that loves structure in anything I’m doing.. I feel like the most successful people in any environment have some form of structure to how they operate their craft, that gives them vision and purpose.. Most tasks become really tough when you have no idea where you are going.. I’ve seen big businesses crumble because the leader stopped communicating vision to his subordinates and this totally unravels structure.. I want you to maintain structure in your fitness regmine & never lose sight of what it takes to have a great physique.. This concept of “Energy In vs. Energy Out” will dictate what direction you are aiming for with your fitness goals.. I see most people looking to get in shape and the first thing they do is cut calories.. I personally think this is an unhealthy way to get lean.. I actually want you to consider taking in MORE calories (The right kind of calories) while increasing the intensity of your cardio & strength training workouts.. Doing this will create more of a lean, toned look, instead of a skinny, flat, & deflated body.. The concept we’ll analyze to acheive this is “Energy In vs. Energy Out”.. Let’s dig in!

What Do You Mean by, “Energy In Vs. Energy Out”??
When I refer to “Energy in”, I’m referring to the consumption of food eaten throughout the day.. “Energy out” would be the amount exercise, or calories burned throughout the day.. Any food you eat will serve as energy & nutrition for your body in the form of calories (“Energy In”).. Any type of activity you perform that will burn calories, & build lean muscle (“Energy Out”).. Your body will get leaner, more toned, and be dressed with more lean muscle as both of these numbers rise higher! The Key is balance among Energy In Vs. Energy Out.. Let’s see what happens when these numbers become imbalanced..

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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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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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Girls with Hot Beach Bodies, like Guys with Hot Beach Bodies.. For a hot beach body, I need you to have lean & toned muscle with low body fat & no Bulkyness.. Let’s go get it!

I was the kid in junior high & high school that had shoulders resembling a clothes hanger, really sharp bony elbows, & when I’d sit down on my Mom’s lap she’d say, “John Fit.. Your bony ass is cutting into my leg”.. and she would rotate me to the other leg, and then back to the other leg, and then finally ask me to find my own seat.. haha.. I definitely wasn’t the thick kid in class that gave the really hard noogies & extreme headlocks.. But, I began to fill out as I grew older, & now my fast metabolism works totally to my advantage.. I can actually gain as much lean weight as I want now because I’m well studied with how my body type operates & gaining lean muscle now is very easy. I thought having a fast metabolism would plague my progress, but now I use it to my advantage to put on clean lean muscle without bulking. This keeps me lean all year & photoshoot ready. This article will lay out the plan I’ve used in the past to add “lean muscle ONLY, with no excess bodyfat”.

Is it possible to Gain Only “Lean” Muscle Weight?
This is a question being battled constantly in the fitness industry. Can you gain muscle without putting on fat? My answer.. Absolutely! Many say no.. John Fit, says Yes.. My bodyfat has never risen over 10% in my life, and my weight has fluctuated within a range of 25 pounds before in a 7 month period. My buddy Mens Health Model Gregg Avedon has gone from 180 to 200 lbs inside of a year & keeps his bodyfat below 8% at all times. I think the whole idea of bulking (As you know I’m not a fan of..) is an eating-style beefy bodybuilders use to try put on massive amounts of muscle quickly. This is from lack of patience & discipline in my opinion. Gaining lean muscle without a rise in bodyfat is feasible, but it DOES take discipline & time. Stray from your eating strategy below, & it will throw your lean gains for a loop.

What to Eat?
As I’ve mentioned in past posts, if you aren’t eating, then you aren’t growing. If you want to add lean muscle to your frame, then you need to introduce calories in your diet.. A good barometer of how many calories you need to eat is, take your current body weight & multiply that number by 16 (180*16=  2,880 calories). This will give you the daily number of calories needed for consumption to build “Lean Only” muscle. As far as macronutrient ratio’s, I split them up as follows:

40% protein (1152 Calories, or 288 Grams)
Lean Red Meats, Fish, Chicken, Turkey,  Tuna, Egg Whites, Protein Powders

40% carbohydrates (1152 Calories, or 288 Grams)
Instant Oatmeal, Brown Rice, More Oatmeal, Veggies, Low Glycemic Fruit, Sweet Potato (I personally stay away from bread.. Even Wheat.. It Makes Me Feel Bloated & Gluten is a rising concern in the health community)

20% Essential Fats (576 Calories, or 64 Grams)
Avocado (My Favorite!), Fish Oil, Olive Oil (Cook Using only Olive Oil.. This comes in a spray can), Almonds & Pumpkin Seeds

Those foods above, make up my daily menu of food choices almost everyday.. There is no sugar in any of this (Maybe a hint of sugar in the Protein Powder & fruit but keep the fruit low glycemic) & it is also low in Saturated Fats.. That 20% fat has been detrimental to my success in gaining lean muscle. If you have low muscle density, your body needs sufficient testosterone to grow muscle, and if you’re not eating the essential fats, testosterone levels will crash quickly..  If you are 180 lbs., & eating 2,880 “clean” lean calories day, your body will be fueled for “lean only” growth (Muscle gained with no added bodyfat). Eating from this menu is a habit for me and I’ve grown accustomed to it. I stay well nourished, & athletically lean all year! I’m at the point where my taste buds are so sharp from eating clean, that I’m able to pick apart the sodium content in an Outback Steak & Baked Potato, and feel the saturated fat resting in my belly from a Mickie D’s cheeseburger (Pretty gross).. I do eat out often though, but I’ll typically order a lean piece of meat and get a double side of veggies. A chicken salad is always a good choice for me as well. My experience with restaurant food is the carbs they offer are cooked in greasy oils, & contain excess salt & sugars.. Sticking with Salads topped in lean meats, and veggies is usually a pretty safe choice.

How do I Workout on a “Lean Only” Muscle Gain?
Since you’re eating all these calories & looking for muscle gain, I stayed away from cardio on this plan. If you have to do it, walk for 30 minutes on an incline, first thing in the morning on an empty stomach. Sometimes I walk just to clear my mind & it feels great. Remember though, we’re focused on gaining lean muscle, not losing weight in this program.

A skinny guy lacks strength. You lack density and thickness in your muscles. Have you ever seen a lean ripped body in the weight room. See how thick the muscles look and how carved into the skin they are. Skinny guys usually have smooth muscle with very little cuts. You want to bring that hardness to your frame. To get those lean cuts, you need the muscle first. A great quote that pulled these concepts full circle for me came from the great Bodybuilder Franco Colombu. He said, “if you aren’t strong then it will show on stage when you are posing because your muscles will lack density & look soft”. (I’m not into bodybuilding at all.. But this is good info. because even a lean “model looking” body has to have a hardness & denisty to the muscle). I need you to have that muscle density & hardness. To get that, you must lift heavy weights.. You need to train to get stronger..

The Program Objectives that took my body from Skinny to Lean with no bodyfat:
1 Body part a day (With the Exception of Arms)
12 Total Sets for Each Body Part
4-10 Rep Range (I do two Warm up Sets, then Go Straight to the heavy set while I’m fresh & feel strong.. Reverse pyramid is a great way to grow thickness in the muscle, but be sure you’re warmed up before heading to the heavy stuff..)
Rest: 3 Minutes Between Sets
Cardio: Walk for 30 minutes @ 3.5 M/Hr on a 4-8% Incline (I do this first thing in the morning on an empty stomach)

Monday:
Chest
Decline Flat Bench: (Warmnup, Warmup, 4, 6, 8, 10)
Flat Hammer Strength (4, 6, 8, 10)
Dips (4, 6, 8, 10)

Tuesday:
Back
Weighted Pullups: (4 Sets to Failure)
Seated Row (4, 6, 8, 10)
Deadlifts (4, 6, 8, 10)

Wednesday:
Biceps/Triceps
Olympic Bar Curl (Warmup, Warmup, 4, 6, 8, 10)
EZ Bar Curls (4, 6, 8, 10)
Incline DBell Curls (4, 6, 8, 10)

French Press (Warmup, 4, 6, 8, 10)
Rope Pressdown (My Favorite Tricep Excercise!) (4, 6, 8, 10)
Reverse Grip Pulldown (Can’t Go Quite As Heavy.. Hurts the Wrist) (8, 10, 12, 15)

Thursday:
Shoulders
Shrugs: (Warmup, Warmup, 4, 6, 8, 10)
Upright Rows: (4, 6, 8, 10)
Military Presses (4, 6, 8, 10)

Friday:
Legs
Squats (Warmup, Warmup, 4, 6, 8, 10)
Leg Press (4, 6, 8, 10)
Quad Extensions Supersets w/ Hamstring Curls
(8 reps, then 10 reps)

Saturday & Sunday- Hit the Beach & Show Off Your Body!

75% of athletes looking to gain lean muscle, overtrain in my opinion. Rest is really, really important. So, the key here is one body part a day for 12 sets (4-10 Reps) then get out of the gym, relax. and eat some clean calories & let your fast metabolism work to your advantage.

Miscellaneous Important Facets of a “Lean Only” Muscle Gain Program:
Your body needs sleep! Get as much as possible. I take naps when I feel tired, I sleep in when I can, and I go to bed by 10 pm (I only stay up later when I’m blogging for my “Get Fit” Friends). Also, your body is made up of 70% water.. How crazy is that? Drink as much water as you can stomach. I down 2 big glasses first thing in the morning & keep drinking all day. Its great for your skin & awesome for your organs. Stay away from access alcohol. Alcohol dehydrates your body and we all know side effects of alcohol on your system. I’ve found Gin as the probably the least damaging liquor on the body. A Gin and Light Tonic is a great social drink. I personally stay away from any beers.. The yeast in it (as I mentioned the bread as well) makes me feel bloated and congested.. I just don’t like it for me, but a light beer isn’t the worst thing you could be drinking.

These tips above have taken my body from 170lbs, to 185lbs in as little as 3 months without my bodyfat even creeping over 8%. I won’t eat anything that isn’t congruent with staying lean. For me, gaining tons of muscle quickly isn’t that important if I have to bulk extremely to get it. I like the beach body look and that does mean lean cuts are what I’m looking for. So, to get the muscle for the cuts, the above info. got me there quick enough. Let me know if you have any questions.. I love helping out in any way I can.. I’m always available for Q&A..

John Fit.. On my way to the Gym..

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Developing your midsection is one of the common requests for anyone looking to improve their body. Having a great set of abs is not only attractive at the beach, but its a “tell-tell” sign of how good of shape you are in. I’ve seen many guys with big muscles, huge chests, big calves, etc. etc., but when they lift up their shirt the only 6-pack seen is probably made from Miller High Life! Having a great set of abs is typically the last part of your body that will lean out, showing impressive definition. I’m going to point out my favorite ab excerises that have carved out my stomach with a great six pack, but as we all know, diet & cardio is just as important if not more important that resistance training. However, with a tag team effort from a disciplined diet of high protein, quality carbs, good fats & consistent cardiovascular work, you too can have the lean and cut abdominals & be the hottest body at the beach.

Benefits of a Lean Midsection:

• If your abs are popping out exposing nothing but muscle under skin, that means your bodyfat levels are low and you run a low risk of heart disease and obesity.
• If your midsection is lean, that means you have fired up your metabolism enough that is currently running hot, making it easier to stay lean all the time.
• If your midsection is lean, when a girl touches your stomach, you WILL receive a smile from her.
• If your midsection is lean, that means your waistline is trim and jeans, trousers, shorts, board shorts, boxers, briefs, will fit snug on your waist exposing a trim physique that makes your upper body look wider and your overall shape more symmetrical.

John Fit’s Favorite Ab Refining Moves?
I believe its impossible to just focus on one section of your abs while eliminating another section. When your abs are engaged, they are all engaged. However, since the lower section of your abdominals is the last section to drop the bodyfat, I like to focus on exercises that target the lower abs, knowing the upper abs are engaged as well.

1. All-Star Exercise – Lower Hanging Leg Lifts or Leg Raises – This Exercise totally engages your abdominals and can refine your six pack like no other move. It requires a large range of motion and the abs stay flexed here from the beginning of the move to till your legs are dropped. I like to perform this while hanging from a pull up bar, but this also requires a strong lower back for stabilization making it even more effective for core training. Here’s an example of my All Star Hanging Ab Move: The legs are completely straight (tough to keep them staight when your stomach is burning so bad!!) & the entire core is engaged. When done correctly, this also creates tension in the obliques adding to the improved shape of your waistline. I like to do 4 sets of 12-20 reps here. Sometimes will I’m feeling great and the music in my IPOD is pumping me up, I’ll hold a 10lb dumbell in between my feet and do the raises.. Wow! Burns so good! Adding the resistance is super for an abdominal shock and creates a flu-like ache in your stomach muscles (not a bad thing) that lets you know you’ve been working out.
2. All Star Ab Exercise- Weighted Crunches- The abs should be treated like every other muscle in your body. Weighted resistance really stretches out those muscle fibers creating a toned, tight, hard muscle, that was previously suffering from softness. I try to do 4 more sets of 10-20 reps here that aid in cutting up the muscle and creating a hard density in the ab muscles, when coupled with strict dieting and cardio, exposes a lean sculpted midsection that is hard to touch, but easy on the eyes! Here’s a diagram of a weight crunch

Tip: Really squeeze and focus on pinching the muscles here. That little extra pause and squeeze creates more time under which the muscle is under tension which could be the difference is good and great abs!

Also a little tip to keep in mind. Throughout my day I’m constantly flexing my abs and tightening my stomach. This is a great isometric move that keeps the abdominals strong and tight, but its become more of a great habit for me than anything else. I’ve been tightening my stomach for so long and working my abs, that when I’m driving my car or sitting at my computer, I regularly tighten my stomach up and stretch out my obliques. My abs are the most important muscle that needs to be refined on my body because my core protects most of my internal organs and also has to be strong to eliminate late life back problems. So, this is a good habit to get into and will keep your stomach hard and your back and internals protected.

Working Your Abs can be done in so many ways, but these are my two favorite exercises. Adding a little weighted resistance to your crunches, and hanging legs raises will engage every muscle fiber in your stomach creating lean, hard, abs. But remember, this all means nothing and your hard work won’t be exposed unless your diet is in check and you implement a regular cardio plan.

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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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