Category: Womens Health

Build A Better Booty: A Complete Guide For Women

Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train. It would behoove you and anyone else to closely consider your glute training, build a sound, comprehensive program and finally get the results your after.

The Importance of Glute Training

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others. This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises.

Glute-Building Program Review

It’s no surprise that you will need a well thought out plan to build, strengthen and shape your backside. Attention to detail and deterrence for the unnecessary are in order for you to build your very own glute program. Below are three separate programs for a better backside.


  • Program 1

    is performed once per week and includes many angles of attack. Since you will be training glutes directly only once every seven days you will need to include plenty of volume and variation.

  • Program 2

    is performed twice per week. With slightly fewer angles and volume you will be training a bit more frequently which will require you to pay close attention to recovery and training intensity.

  • Program 3

    is performed three times per week. With an even higher frequency volume will be reduced once more to compensate for recovery.

*You can perform these workouts either on their own day or on a lower body training split routine.


Nice Female Booty

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.

Which is Best for You?

Depending on your own training schedule and recovery practices you can either decide to tackle something that fits your current routine or start with Program 1 and gradually move up to Program 2 and 3 after a certain period of time. It’s up to you and how bad you want a stronger, shapelier booty.

Glute Program #1

Bodyweight Squats

“Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty.”

Glute Program #2

*Perform on two separate days with at least two days of rest between.

Program 2

Day 1


Exercise


Sets


Rest

Circuit

:

Bodyweight squat

, Bodyweight Glute Bridge and Lateral Lunge

2 or 3 rounds of 10 reps each

Superset

:

Weighted Glute Bridge

3×10-12

60 after superset

Kettlebell Sumo Deadlift

3×10-12

60 after superset

Superset:

Front Foot Elevated Lunge

4×10-12

Dumbbell Romanian Deadlift

4×10-12

Program 2

Day 2


Exercise


Sets


Rest

Circuit

:

Bodyweight Squat

, Bodyweight Glute Bridge and

Lateral Lunge

2 or 3 rounds of 10 reps each

Superset:

Bodyweight Bulgarian Split Squat

3×10-12

60 after superset

Kettlebell Lateral Lunge

3×10-12

60 after superset

Superset:

Barbell Deadlift

4×10-12

60 after superset

Lying Leg Curl

4×10-12

60 after superset

Dumbbell Lunges

As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.

Glute Program #3

*Perform on three separate days with at least one day of rest between.

Program 3

Day 1


Exercise


Sets


Rest

Superset:

Bodyweight Squat

2 rounds of 12 reps

None

Reverse Lunge

2 rounds of 12 reps

None

Circuit

:

Lateral Lunge

,

Lying Leg Curl

and

Dumbbell Step-Up

3-4 x 12

60 after circuit

Program 3

Day 2


Exercise


Sets


Rest

Superset:

Bodyweight Squat

2 rounds of 12 reps

None

Reverse Lunge

2 rounds of 12 reps

None

Circuit

: Weighted Glute Bridge, Goblet Squat and 20-30 second

Plank

3-4 x 12

60 after circuit

Program 3

Day 3


Exercise


Sets


Rest

Superset:

Bodyweight Squat

2 rounds of 12 reps

None

Reverse Lunge

2 rounds of 12 reps

None

Circuit

: 20-30 second Alternating One-Leg Plank,

Walking Lunge

and

Dumbbell Romanian Deadlift

3-4×12

60 after circuit

The Better Booty Diet

Building a Great Butt
What is a great glute program without the proper diet? Below is a simple starter eating plan with plenty of option designed to build lean, calorie-burning muscle and reveal your new and improved backside. It is high in muscle-building protein, moderate in energy-infused complex carbs and has a good helping of healthy fats.

Calorie macronutrient breakdowns will vary slightly so after you try it on for size, reevaluate your progress and adjust where necessary. After 4-6 weeks you can either decrease calories by 250-300 or increase them 250-300 depending on your individual goal and progress.

Meal 1 (breakfast)

  • Option 1

    : 1 cup of Greek yogurt and 1 oz. of nuts

  • Option 2

    : 1 whole egg and 2 additional egg whites with spinach or other veggies, low-fat cheese and dash of salsa

  • Option 3

    : 1 or 2 slices of Ezekiel bread with 2 tbsp. of all-natural peanut butter
Meal 2 (optional mid-morning snack)

  • Option 1

    : Low-carb protein bar

  • Option 2

    : 2 hard-boiled eggs

  • Option 3

    : 1 cup of Greek yogurt and 1 oz. of nuts
Meal 3 (lunch)

  • Option 1

    : Salad with veggies and 4 oz. of chicken or turkey and 1 piece of fruit

  • Option 2

    : 3-4 oz. of lean ground meat mixed with ½ cup rice and small side salad

  • Option 3

    : 3-4 oz. of fish (tilapia, salmon or tuna) in wheat pita or soft wheat taco and veggies
Meal 4 (optional pre-workout)

  • Option 1

    : 1 scoop ofwhey protein

    mixed with water


  • Option 2

    : 1 cup of low-fat cottage cheese

  • Option 3

    : Nothing
Meal 5 (optional post-workout)

  • Option 1

    : 1 scoop of whey protein mixed with water

  • Option 2

    : Berries or other fruit option

  • Option 3

    : Nothing
Meal 6 (dinner)

  • Option 1

    : 3-4 oz. of fish, veggies and ½ cup rice

  • Option 2

    : 3-4 oz. chicken breast and ½ – 1 cup of sweet potato, small side salad

  • Option 3

    : 3-4 oz. Turkey or ground meat, ½ – 1 cup of quinoa, mixed veggies

Need Help To Shed Those Pounds YOU CAN DO IT IN  4 WEEKS!!! 

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Leg Training for Women: The Complete Guide With Workouts

As a contest prep coach and someone passionate about fitness, it’s always great to see women willing to

step off the treadmill

and begin putting in consistent work in the weight room. Not falling victim to the old myth that weight training makes women “big and bulky,” these women understand the importance of resistance training in achieving their ideal physique.

Even though many women want to develop their lower body, it’s unfortunate to see so few women utilizing the exercises shown by research to be the most effective at gaining muscle and strength.

Instead, women tend to gravitate towards endless sets of the hip adductor machine, cable glute presses, and hours on the Stairmaster each workout – leaving much to be desired in terms of muscular adaption and improved body composition.

Although these exercises are beneficial in their own right, below are some aspects of

leg training

that should be considered in order to make the most of your efforts and get you closer to your goals.

Why Women Should Train Legs

Muscle Fiber Recruitment

The biggest issue with the exercises I listed above is that they stimulate far fewer muscle fibers than compound movements. By incorporating compound lifts into your workout program in place of some of the current isolation movements such as the glute press, you can benefit more from each exercise, and simultaneously cut down on the amount of time you need to spend training your legs.

Take the hip adductor machine for example. The majority of women perform this exercise religiously, but it is solely stimulating the adductors of the leg such as the adductor brevis, adductor longis, and gracilis.

You’ve never heard of these muscles? That’s because they are very small in comparison to other muscles of the leg like the rectus femoris that makes up part of the quadriceps. Training smaller muscles like the adductor group is helpful, but let’s compare this exercise to a barbell back squat.

Leg Training for Women: Heavy back squats

The squat will activate muscle fibers within the quads, hamstrings, glutes, adductors, abductors, abs, lower back, and to a smaller extent the calves. So with just one set of squats, you can activate not only the muscles stimulated with the adductor machine, but many more to go along with it. Considering this point alone, it’s easy to see why focusing a program on an exercise such as squats could be beneficial for a female trying to improve her lower body.

Progressive Overload

Another very common mistake among gym members in general, but women new to the gym especially, is not using sufficient resistance to prompt the muscle to adapt and grow. It can be easy to go through the motions and to stop a set once any type of discomfort becomes apparent. However our bodies are extremely adaptive to their environment.

To go along with that, muscle tissue is very metabolically expensive to the body – meaning it takes a lot of fuel to build and maintain muscle tissue. This being the case, past the minimum required for everyday activity, your body will in a sense be very “stubborn” when prompted to add more muscle tissue it would then have to consistently fuel and maintain.


Related:

9 Things Women Gain by Lifting Weights

 

This is where you have to step in and give it a little encouragement! In order to add new muscle tissue, a trainee must provide enough resistance to force the body to adapt by adding new muscle tissue to keep up. For readers of this article, this means that being willing to push yourselves each workout to lift more weight, or more repetitions, is imperative for developing new muscle tissue and improving the appearance of your legs over time.

A second point to consider is that of muscle fiber recruitment. Above we discussed the effect of exercise complexity in recruiting more muscle fibers. Another determinant of muscle fiber recruitment is, you guessed it, sufficient overload.

Whether it’s through lifting a heavier load for low reps, or a lighter load for more reps, a variety of rep ranges has been shown to positively influence muscle growth if performed with adequate intensity

1

. However a common characteristic among essentially any training program is taking each set to absolute, or close to absolute, muscular failure.

Leg Training for Women: Progressive overload is key

As a muscle exerts near maximal effort, a greater percentage of its fibers will become active. However, as a muscle or muscle group adapts and gets stronger, it will actually begin recruiting fewer fibers to lift a given load. In the gym, this means if you typically squat 100lbs for 3 sets of 10 repetitions in your workout, the first couple of weeks your body will adapt by becoming stronger. After that initial adaption however, the subsequent sessions of 3×10 squats with 100lbs will result in less overall muscle activation.

At this point, a trainee would need to begin either adding weight to the bar or increasing volume by doing more repetitions, sets, or both over time. If you’ve started an exercise program and initially saw noticeable improvements, yet after the first few weeks you were left staring in the mirror wondering why things weren’t progressing, this is a very likely reason for the plateau.

Caloric Expenditure

Not only will focusing on compound movements prompt more muscle growth, but they will also help you burn more calories during your training sessions.

Compound exercises like the squat and leg press, when performed correctly and with the right intensity, are certainly not easy. They require whole body stabilization, greater cardiac output, and require more force to be exerted by multiple muscle groups. In addition to helping you make more consistent improvements in muscle strength and size, this also means expending a lot more calories.

By consistently performing big movements, you can gain more muscle, burn more calories, and achieve a greater cardiovascular benefit compared to focusing solely on isolation movements. Now that you’re burning more calories by performing compound movements regularly, you can more easily maintain

a leaner, more athletic physique

year round.

Hormonal Differences

After reading the phrase “get bigger and stronger” several times already in this article, you may be left wondering how in the heck anyone expects you to train like this without getting big and bulky like most men when training like this. The concern is understandable, however one major difference between male and female athletes can put your mind at ease.

Not only are women from Venus and men from Mars, but they also have vastly different hormone profiles. In terms of gym performance and physical appearance, testosterone is one of the biggest focuses when determining muscle building capacity. Without sufficient levels of testosterone, a human’s muscle building potential can be quite limited.

Leg Training for Women: Build a better physique

For female readers, this can be a huge relief since females generally have much lower concentrations of testosterone than men. To give you an idea of how much of a difference it is, a reference chart provided by the Mayo Clinic lists the average male 19 years or older as having a total testosterone concentration of 240 to 950 ng/dL. In contrast, women of that same age range generally have concentrations of only 8-60 ng/dL. That’s a mere 3-6% testosterone concentration of their male counterparts.

2

Of course these are ranges since hormone concentrations can change as we age and, to a smaller degree, based on lifestyle habits. For the concerned female though, since testosterone levels are a major factor in the potential for muscle growth, this means even if you lift as heavy as possible week after week, your muscle building potential is much lower than the average male.

The exceptions to this are those women who just so happen to be genetically more likely to gain muscle (which is pretty rare) or those who choose to use performance-enhancing drugs to alter their hormone profile for greater muscle growth.

Knowing this, female readers can rest assured that the old myth of weight training making women bulky is far from accurate. Know that the small increases in muscle size will serve to improve your physique. As long as your diet is in check, and body fat levels are kept within a reasonable range, becoming big and bulky is a fear best forgotten as you begin pushing yourself more in the weight room.

Anna McManamey on Strength Training

It can be difficult to take so much advice contrary to the common practice of most women in the gym when the advice comes strictly from a male writer. Understanding this, I reached out to fellow Team Wilson athlete, and phenomenal physique competitor, model, and coach

Anna McManamey

to get her opinion on the subject:

As a coach, I’ve definitely noticed a shift in the way women are training. In recent years it seems more women are starting to incorporate at least some form of strength work into their programs, which is great to see. But it’s the amount of weight they’re lifting and choice of exercises where I see the biggest mistakes being made.

Whenever I’m approached by a new female client, the main concern I hear is “I don’t want to look manly” or “I don’t want to look bulky, I just want to lean out and tone.” I even had one client whose husband was so concerned about her losing her femininity she actually kept it a secret from him that she had even contacted me! But my response is the same to all of them: in order for you to sculpt a shapely figure and have definition, you need to build muscle. And to do that you need to lift, and you need to lift heavy.

 

If the weight is only a few kilos/pounds to begin with, and that’s heavy for you, then that’s fine, but you need to be really struggling by those last few reps. Making your way around the machines casually busting out 15-20 repetitions and barely breaking a sweat is not going to cut it.

The point where my clients start seeing significant improvements to their physiques is when they increase the intensity of their training sessions. Their metabolism increases, so they start looking leaner and they begin building muscle which gives them that more defined and shapely look without losing their curves.

The truth is, women have to work extremely hard for every gram/ounce of muscle they put on their frame. You will not turn into Arnold Schwarzenegger overnight, it simply doesn’t happen. Furthermore, that “bulky” look is usually the result of gaining muscle without monitoring your diet. To achieve definition you need to be dropping fat as well as gaining muscle, so assessing your food intake is important too.


Related:

Learn How to Calculate your Daily Calorie Needs

 

Another common mistake I see women make is in their choice of exercises. Again, there seems to be this endemic fear that performing heavy compound movements like squats and deadlifts are for “men only” and are going to somehow strip you of all femininity.

I think these misconceptions are largely driven by misinformation in the media: “Do a hundred crunches a day to shrink your waist,” “do bicep curls to tone your arms,” “glute kick backs for a tighter butt,” “tricep extensions to banish bingo wings.” As a result, I see so many ladies in the gym prioritizing only certain muscle groups – namely glutes, arms and abs – and completely neglecting others.

This is not only ineffective but over time is likely to lead to muscular imbalances and potential injury. I make a point of educating my clients that this kind of spot reduction is a myth, and the best results are achieved through a well-rounded and balanced program, incorporating larger, heavier compound movements that recruit more muscles and burn more calories.

Leg Training for Women: Do compound moves like lunges

Aesthetic benefits aside, some of the best and most rewarding results I have seen from my clients are the improvement in their mental strength. After all, there’s nothing like finishing a tough weight session to make you feel like you can take on the world. When many of the girls first come to me they feel down on themselves, unhappy with their appearance, and lack confidence.

After a few weeks of consistent training and monitoring their diet, the change in their self-esteem is mind-blowing. Many of them are not aware of the physical and mental strength they truly possess, and it’s not until they start hitting PRs, or busting out flawless push ups or chin ups that they become aware of their capabilities. This starts to carry over into other aspects of their lives – their careers, family life, how they manage stressful situations. It’s incredibly rewarding to see.

Leg Exercises for Women

If I were to pick just five exercises for a female client of mine to focus her lower body training around while completely maximizing each workout, I would easily choose:

These five movements are fantastic for hitting all of the muscles of the lower body, expending more calories in a workout, and even training movements that are applicable to real life such as squats helping with sitting down and standing up throughout the day, or lunges improving walking gait and activities like climbing stairs or running.

Once a program is built around these movements, other isolations movements like glute presses, calf raises, or step-ups can be added in to complement your training. Below are a few various workouts that can be used in different situations to help you get more out of each workout and achieve the show stopping legs you’ve been dreaming of.

Leg Workouts for Women

The Time Saver

The holidays, keeping up with those crazy kids, meeting the deadline for that big project you’re overseeing at work. Countless things can make for a hectic schedule – even with the best of time management skills. Being busy doesn’t have to be synonymous with being sedentary though. With a little ingenuity, great workout sessions can be knocked out with virtually any combination of supersets, circuit training, or short rest periods.

This template will allow you to still incorporate those beneficial compound movements mentioned earlier, while saving time to take care of other obligations during busy times of the year. Not to mention, this workout will be great for increasing metabolic stress and cellular swelling through high amounts of blood entering the muscle.

Exercise

Sets

Reps

Rest

1. Squats

5

10-15

1:00

2a. Walking Lunges

4

12-14 (each leg)

2b.

Dumbbell Step Ups

4

12-14 (each leg)

1:00

3a. Romanian Deadlifts

3

12-15

3b. Leg Press

3

12-15

1:00

The Volumizer

On the opposite end of the spectrum, if you have a bit more time, devoting several weeks to a higher volume program with more total sets and reps can be great for spurring new growth and improving overall work capacity.

Exercise

Sets

Reps

Rest

1. Squats

6

10

1:15-1:30

2. Barbell Romanian Deadlifts

6

10

1:15-1:30

3. Leg Press

4

15

1:15-1:30

4. Dumbbell Walking Lunges

4

15/leg

2:00

5.

Sealted Calf Raise

3

12-15

1:15

6. Glute Press

3

12-15/leg

1:00

The Strength Builder

Getting stronger and seeing more and more weight collect on the bar is empowering in and of itself. But to sweeten the pot even more, focusing on lower rep schemes can improve myofibril hypertrophy, a type of muscle growth which occurs as muscle fibers themselves become larger through mechanical stress (like the stress that occurs while lifting heavy weight for few reps).

This is in contrast to sarcoplasmic hypertrophy that is believed by many to occur through higher rep schemes that induce cellular swelling and metabolic build-up to potentially increase the overall volume of muscle tissue – workouts similar to the time saver workout above for example.

As mentioned, this workout will focus on myofibril hypertrophy through the lower rep scheme that you will see below. In addition, as I’ve witnessed both in clients as well as in my own training, getting used to lifting heavier weight seems to have a carry over effect once athletes switch back to slightly lower weight and higher rep schemes. After lifting heavier weight, lifting lighter weights can be less mentally challenging, and training with a given weight for more reps and sets can feel easier.

Exercise

Sets

Reps

Rest

1. Barbell Squats

5

5

2:00

2. Leg Press

5

5

2:00

3.

Barbell Front Squat

3

4-6

1:30

4. Dumbbell Romanian Deadlifts

3

4-6

1:30

5.

Hip Adductor Machine

3

10-12

1:00

6.

Hip Abductor Machine

3

10-12

1:00

 

Get a Leg Up

If one of your goals is to achieve better looking legs, it’s time to take control of your own progress by implementing time and research proven exercises that can get you better, and more timely results than the mainstream training strategies pushed on most women by silly social norms and misinformation. Using the above workouts as a starting point and template, get a leg up on your goals and the other women in the gym and start attaining the physique you’ve always wanted.

 

Tried Of Being Over Weight Check Out This 4 Week Diet

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29 Weight Loss Tips From Women Who Have Lost 100 Pounds

It’s hard work to lose weight, for sure. Sometimes you need a little inspiration. Get it from these women have each lost almost 100 pounds — or much, much more:


1. Start small.

“I began walking or jogging for 15 minutes a day. I worked up to 30 minutes, and then increased it again. It was a very gradual process.”


2. Don’t give up when your weight loss plateaus.

“I remember hitting the first plateau and feeling so defeated, but you have to push through and keep putting in the effort for your plan to work. You can’t get discouraged.”


3. Be realistic about which habits need to go.

“When I was heavy, I’d eat French fries every single day, plus carbs at almost every meal — like a sandwich for lunch or bread with pasta for dinner. A diet so heavy in fried food and carbs just isn’t conducive to weight loss. To lose the weight, I went from three large meals a day to six small meals, mostly made of fresh vegetable salads with lean meats and nuts. And no more bread!”

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Brianna Blank, 19, from Westbrook, Connecticut

Courtesy of Brianna Blank


4. Find a healthy meal you like and eat it all the time.

“In college, I researched the food available in the dining hall to find the healthiest options, settling on a turkey sandwich on whole wheat bread with mustard. I ate that for most lunches and dinners — and I was so focused on achieving my goals that it didn’t even feel repetitive.”

Maria Gordon, 28, from Upper Marlboro, Maryland


5. Start with one small change.

“I realized that a lot of sugar and calories that I consumed came from drinks, so I challenged myself to drink only water — no sugary drinks! — for 30 days. After just one successful week, I decided to add another challenge: to cut back on the carbs I was eating. When I did eat bread, I switched to wheat bread and when I wanted rice, I used brown rice.”


6. Make your old favorites healthier.

“I’ve always loved burger and fries, so I also started making healthier versions of foods that were familiar to me, like turkey burgers with wheat bread and sweet potato fries.”


7. Prepare for heavy meals.

“When I know I’m going out for dinner, where I’ll probably want to eat extra calories, I eat lighter meals throughout the day, like a smoothie for breakfast and a salad for lunch.”


8. Switch out bad snacks for good snacks.

“I used to snack on chips, candy bars, and other junk food throughout the day, but now I eat a set six times a day. My new snacks include protein bars or shakes, pistachios, celery sticks with PB2 (a lower-fat peanut butter), and low-fat string cheese.”


9. Order smarter salads.

“I cook most of my meals at home now but make healthy choices at restaurants like Applebee’s if I go out. For instance, while I used to eat tacos, burgers, fries, and shakes, I now have salads without croutons and ask for a low-fat dressing on the side.”


10. Cook for yourself.

“I bake fish with olive oil or make barbecue-style ground turkey. I eat green beans, carrots, celery, low-fat cottage cheese, string cheese, pistachios, olives, low-fat yogurt, grapes, and tangerines. And I usually don’t feel hungry.”


11. Double down on veggies if you’re unsatisfied after eating a snack or meal.

“If I’m still hungry, I turn to vegetables rather than junk food.”


12. Pack snacks for late nights at work.

“At my heaviest weight, my downfall was eating fast food on my way home from work at 9:30 or 10 p.m. Now I bring food and snacks to work so when I get home, I’m not starving and feel more in control.”


13. Say no to free refills.

“I used to drink diet and regular pop regularly — restaurants gave me refill after refill, and I would lose track of how much I drank. Now I ask for water instead of pop, which I’ve given up altogether.”

Sara Lugger, 36, from Oxford, Michigan


14. Don’t stock foods that tempt you.

“I don’t keep ice cream in the house because I can’t say stop myself from going back for more helpings. This way, I have to go out and buy a single-serving ice cream cone when I want to indulge. Even then, it’s just one helping, and then I’m done.”


15. Move during your lunch break.

“During my lunch, I’ll walk on the treadmill at work or outside for 30 to 40 minutes.”


16. Stash snacks everywhere.

“I carry meal replacement or protein bars in my purse and car to eat whenever I miss a meal. This way, I fend off hunger so I don’t overeat later.”


17. Eat more often.

“I switched from three meals a day to six small meals a day.”


18. Split restaurant meals with a friend.

“When I share meals, I end up eating smaller portions without being tempted by leftovers on my plate. If I don’t have a person to split a meal with, I immediately put half of the portion I’m served into a takeout box, and vow not to pick at it for at least two days.”


19. Lift weights to lose weight.

“While cardio has

helped me burn fat

, power-lifting has been such a huge part of my success: Lifting heavy weights with a trainer really helped me sculpt my body. After about four months of training, I was able to squat holding 360 pounds — 25 pounds more than I weighed when I began my weight loss journey.”


20. Move even on rest days.

“I work out six days a week and take an active rest day once a week where I hike or take a yoga class.”


21. Take responsibility for unhealthy habits.

“It’s still hard for me to admit that I was a binge eater. At least once a week, I would stop at a bagel place on my way to school and order a bagel with cream cheese, and a Taylor ham, egg, and cheese sandwich on a hard roll, and a sausage, egg, and cheese on another bagel — I’d even buy three drinks so the staff would think I was picking up breakfast for three people. Then eat all three sandwiches in my car. I called it an addiction, but that was just an excuse.”


22. Don’t use exercise as an excuse to eat poorly.

“When I began my journey, I decided that I didn’t want to “ease” into a healthy life. I immediately cut out all the unhealthy foods I was eating so I wouldn’t use my fitness program as a license to continue to eat poorly under the guise of “Well, I’m working out, so it’s OK.”


23. Keep it simple.

“I take a minimalist approach to nutrition: My diet consists of lean protein (chicken breast, egg whites, ground turkey), complex carbs (quinoa, sweet potatoes, oatmeal), healthy fats (coconut oil, almonds, avocados), and leafy green veggies. I eat as clean as I can — locally grown vegetables, organic when possible, and minimally processed everything.”

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24. At the grocery store, shop the perimeter.

“Everything I need is in the produce section, at the meat counter, or in the dairy section. I avoid the center aisles of the grocery store unless looking for specific pantry items like quinoa or oatmeal.”


25. Prepare food in advance.

“I eat five small meals a day, but only prepare them twice a week in big batches so that everything is made and ready to go when I get hungry.”


26. Schedule a weekly cheat meal.

“I allow myself one cheat meal a week right after my hardest workout and use it as a way to indulge in foods I crave mindfully while still staying on track.”


27. Drink all the water.

“I carry a gallon of water with me all day long until it’s finished. Dragging it around campus looks ridiculous, but I don’t care.”

Tanisha Shanee Williams, 30, from Brooklyn, New York


28. Put on music when you don’t feel like going to the gym.

“Being physically active has nothing to do with going to the gym, but moving your body and burning calories is what matters. When I don’t want to go, I just turn on my music and either dance or hula hoop with my niece.”


29. Treats don’t belong in your house.

“I don’t keep juice, chips, or cookies in my house because they’re treats: I don’t eat them every day. Time to time, I do indulge, but only in small portions.”

Did you like this Article? Dont Miss This Opportunity To Lose Weight In 1 Month.

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The 4 Week Diet Review :- Brian Flatt’s Four Week Diet Details Revealed!

Does the 4 Week Diet work? Is Brian Flatt really a dietician and he created this program? Our In-depth ‘The 4 Week Diet review’ is here.Let’ss find out everything about this much-hyped fitness system which seems legit and working.

Are you tired of starving, taking up unhealthy diets, or spending countless hours in the gym? This 4 Week Diet Plan review could just be what you need. You probably have read or heard about different diet plans for weight loss in the past. Perhaps, you’re beginning to lose faith because of the many shams you have encountered before now. Trust me, I was once like you. One more try doesn’t hurt so much. It could just be what you need.

4 Week Diet Program
It was tough for me too. I had tried several other methods before. I had grown frustrated and hated my body more with each passing day. Nothing was working. The few times I thought I had lost some weight, it came back as soon as I stopped. So when I read about the Four Week Diet by Brian Flatt sometime ago, I was a little Skeptical. But with the much hype and talk about it on social media, plus the real testimonials I saw, I decided to give it a try.

Even though I followed the diet nonchalantly, I lost 16 pounds in under 28 days, and I’ve never looked back ever since. No extra supplement is required, no rigorous exercising, no starving and no pills. A whole lot of positive 4 Week Diet reviews are popping up in Google these days cause like me, the 4 Week Diet guide might just be the last diet plan you’ll ever try.


The 4 Week Diet Review – Brian Flatt’s Fitness Program Revealed!

The 4 Week Diet is a diet plan developed by Brian Flatt for people who wish to lose weight in a convenient, easy way. It is a PDF ebook containing 123 pages of tips for those who need to take out the extra weight around the midsection or anywhere else on the body. It is different from anything else you may have seen and used scientific methods to ensure that you stay safe while shedding off that extra weight.

The eBook promises that if you’re consistent with the 4 Week Diet PDF program, you’re sure to experience great results within 28 days. It is a foolproof system that activates all the 4 fat-burning hormones, such as ghrelin, insulin, cortisol, and adiponectin in your system to burn away all stubborn fat in every part of your body. Its metabolism-boosting function also stimulates your fat cells so that more of your hard-to-lose fat can be burned.

The

official website

‘s collection of 4 Week Diet Before and After pictures and videos should definitely be enough to convince you. You will see success stories that will inspire you and believe again that you can actually lose weight. Whether it’s a few pounds you intend to lose, or you’re looking to achieve the best shape anyone can ask for, this might just be what you need. Although exercising is not necessary when you use this product, you could take on some physical routines to speed up the weight loss process.

The 4 Week Diet PDF


Key Features of the 4 Week Diet Program

There are quite a number of features you will find when you get this Four Week Diet product. They include the different packages that come with the Book, such as;


  • Launch HandBook:

    This is more like a detailed overview. It introduces you to the 4 Week Diet guide, telling you how it works and explaining how your body works. The book comprehensively touches on the concept of diet plan and explains how your hormones affect your metabolism and limit your weight loss. As the name implies, this launch handbook launches you into a new and exciting world where you’re sure to experience amazing changes in your weight. It doesn’t stop there. The 4 Week Diet system book traces the root causes of why you’re overweight in the first place, scientifically explaining why people gain weight, why it’s hard for them to lose it, and what happens when they eventually do. It goes further to tell you how your fat storage can be stimulated and how to trigger fat burning hormones so that they can function in unison.

  • Diet Handbook:

    This handbook teaches you how to calculate body fat percentage and lean body mass. With this information, you will know how to customize the plan for effective fat loss. This book shows you what to eat when to eat, and how much to eat in a simple and easy way. The good thing is that you can do this with your regular groceries and do not need to buy already packaged weight loss foods. The Diet Handbook also contains a list showing you the foods you must avoid at all cost if you’re serious about losing weight. However, it doesn’t prevent you from enjoying amazing meals, as carefully selected for you in this book.

  • Activity HandBook:

    Although the focus of the 4 Week Diet by Brian Flatt is eating healthy foods and does not emphasize the need to exercise. However, if you’re extremely overweight, you might want to add some physical routine to your plan. This Activity HandBook is for you. The book contains easy and quick workout routines that can be done at home. You don’t even need to go to the gym. People do not even need to know what you’re doing until they begin to see a new you emerge. With only 15 minutes every day, you engage in several exercises that have been scientifically put together to help you burn as much fat at the shortest healthy time possible. One of the important point to come up with this positive 4 Week Diet review.

  • Motivation HandBook:

    This is also included in the diet program. Flatt believes that it is only when you can defeat weight gain in your mind that it can manifest on the outside. This 4 Week Diet Exercise program handbook is a great tool that seeks to transform your brain; the most crucial weight loss part of the body. It will help you train your mind to be prepared for the ride. We all know how easy it is to give up on a weight loss program, especially when we’ve done a lot in the past and simply expect results overnight. It is important that your mind is mastered in a way that it understands what your body is about to do. This understanding is necessary for mental readiness. It will help you stick to the plan and stay focused on the goal, instead of the process.

  • Hypnosis Audio:

    I know the word “hypnosis” scares some of you. It scared me too. But if you have come to the edge as I did, this is a very small price to pay. Besides, you should consider this the good kind of hypnosis. And you will never know if hypnosis can help weight loss if you don’t try it. The 4 Week Diet Hypnosis audio works on your mind to reduce your food cravings and gives you the right motivation to take only nutritious foods. Sounds easy right? Yes, it is. All you need to do is listen to an audio. The 4 Week Diet Routine by Brian Flatt contains this weight loss hypnosis audio for mental alertness and change. This change that it causes in your mindset pushes you to take the right nutritional decisions and do only the things that will support your weight loss plan.

  • Purely Scientific:

    The 4 Week Diet book contains a purely scientific formula to losing excess fat. It involves a combination of healthy foods that have been scientifically selected to help you lose weight. It does not require you to take supplements or drugs that are not medically safe. The risk of anorexia is also extremely eliminated because it is a safe diet plan that greatly considers your health.


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4 Week Diet Guide

Pros And Cons Of The 4 Week Diet Plan Reviewed!

 

This much-hyped weight loss system also has its advantages and disadvantages. I could say it has a lot of pros but a limited number of cons. Here it is.

Pros of Brian Flatt’s 4 Week Diet PDF

 

  • The 4 Week Diet program is very easy and simple to follow. It involves natural processes without the complications that usually follow such diet plans.
  • It is customized to suit specific individual needs. Even veggies can use this 4 Week diet review program because there is a plan for them as well.
  • The plan does not require rigorous exercises and routines. Even when you need this, there’s a simplified routine for you in the package.
  • This 4 Week Diet plan is not like the carrots and broccoli diet plans we have all around us. With this diet plan, you can have tasty meals that you enjoy and love.
  • Furthermore, the plan doesn’t leave you feeling exhausted and tired like most other plans do. You also have enough energy to do all the work you want to do.


4 Week Diet Book Review – Couple of Cons

  • The book is only available in PDF format. It is not available in hard copies, and this could be a challenge for a few people.
  • People with underlying health conditions or overweight should consult a doctor before starting this 4 Week Diet system.

4 Week Diet System


Main Advantages Of The 2 Week Diet System

With just the 4 Week Diet download, you can enjoy amazing benefits including;

  • Easily accessible and affordable meals, don’t have to spend a fortune on a weight loss program.
  • 60-days no questions asked money-back guaranty.
  • eBook itself is budget-friendly. One of the cheapest Diet Book that actually works.
  • Compiled by an actual nutritionist who is well-known and has put his wealth of experience into the book.


A Brief About the 4 Week Diet Creator – Brian Flatt

The 4 Week Diet guide was created and written by Brian Flatt, a renowned nutritionist, and trainer. The eBook is not just any fabrication. Flatt is actually an expert in the field, having amassed several years of experience. There is a good feeling of confidence anytime you buy or use a product that is made by an expert. It is the same feeling here. Just at the Sunny Southern California, you will find Flatt’s R.E.V. fitness company.
brian flatt 4 week diet system

Brian Flatt has reviewed several books and medical studies, over 500 within the last two decades. It is this wealth of experience that he pours into his work and It is the result of this experience that you get when you download the 4 Week Diet PDF. Flatt understands the impractical and rigorous nature of traditional weight loss programs and does so well to avoid them in this book.

Such things as rigorous exercises and calorie control, which are all but draining and frustrating do not reflect his passion to help people look as beautiful as they want to comfortably and safely. He adopts modern scientific methods, putting together lovely diets that help to enhance metabolic health. He partners with Dr. Michael Danzinger to ensure that people can always feel good about themselves. A genuine creator, a working program, and my personal experice are the reason behind this raving 4 Week Diet review.


Does the 4 Week Diet work?

The usefulness of this diet plan is evident in the statistics. Available data show that one-third of populations in America and Europe are overweight. Despite this frightening figure, there are only a few weight loss plans that truly work. The 4 Week Diet by Brian Flatt was introduced to fill a void and cater for the health needs of the enormous population who suffer from obesity.

More troubling is the fact that even the few that seem to work usually involve activities that are simply draining. Diets that make you want to visit the fridge and cupboard at night and exercises that begin to feel like military drills. This is why Flatt wrote the 4 Week Diet PDF book to provide a solution that is highly effective and safe, and yet highly enjoyable. The good thing about this plan is that you lose actual fat and not just body mass. This is why it is useful.


Does 4 Week Diet worth your Money?

All the features and facts of this book point to one thing- it is NOT a fraudulent offer. The 4 Week Diet foods are normal, regular foods we all know, but have been carefully put together in a way that they react better to your metabolism. The creator of the eBook is not just anyone, but a known nutritionist and weight loss expert. Also, I took my time to really investigate the 4 Week Diet testimonials and found out that they were real.

The 4 Week Diet results are also genuine and real. The eBook actually works and have been proven time and again. Thousands of people have benefited from the diet plan and much more are still benefitting. You should take advantage of it, right now!


The 4 Week Diet Price and How to Buy?

4 Week Diet guide is priced at $47, as its available in digital format, precisely PDF format, you can download it from the

official website

of the 4 Week Diet ebook by paying this amount through your card or PayPal. Beware of the links on Google saying ‘4 Week Diet free download’. This diet system is only available on their official site, and it’s not free. If you click on any of those links, there is a potential risk of losing your credit card and private information. Click below to buy the 4 Week Diet from their official website.


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The 4 Week Diet plan by Brian Flatt is an improved and proven method that has helped over 30,000 people lose weight. There is actually nothing to lose here. If for any reason, it doesn’t work, you can actually get your money back. It is almost like a free trial. This is, perhaps, the last weight loss method you’ll try because there won’t be a reason to try out another one. Hope our unbiased and comprehensive 4 Week Diet review was helpful.

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The 4 Week Diet