4 Must Have Fat Burning Foods That Will Help You Lose Weight Quickly

4 Must Have Fat Burning Foods That Will Help You Lose Weight Quickly

In today’s article we’ll be going over 4 must have foods that will burn fat and help you lose weight quickly.

The best way to lose weight and shred fat is to have fun with the journey.

& that journey starts with what you cook in the kitchen.

Remember, the key to weight loss is to mix things up. That way you’re always looking forward to the next meal and so on. It's also about knowing which foods to incorporate in your diet that contain fat burning capabilities.

So let’s not waste anymore time..

Here are the 4 must have foods that will help keep you motivated to shred more fat!

Apple Cider Vinegar

First on our list is apple cider. This option can be a love hate relationship in regards to taste. However if apple cider vinegar is something you enjoy, know that you’ll benefit greatly with its fat burning capabilities.

Getting a bit more detailed..

Apple cider vinegar is known to be an appetite suppressant. More so, due to vinegar’s main characteristic, acetic acid, it’s found to torch fat and helps reduce fat storage.

Bragg Apple Cider Vinegar Raw

Snack hack

This snack is personally a favorite of mine. Here’s what you do.

Cut up 1 whole cucumber in thinly sliced circular pieces.

Next add a couple tablespoons of apple cider vinegar.

To spike up your metabolism even more, you can add chili peppers or even add cayenne peppers.

I call this a fat burning cucumber salad.  

For those of you that hate the taste of vinegar but would still like the benefits of apple cider vinegar, check this out.

100% Natural Apple Cider Vinegar Pills

Made with 100% natural apple cider vinegar and of pure cayenne pepper, Zeal Naturals pure apple cider vinegar supplement is awesome for quick and healthy weight loss, chronic bloating relief, cleanse for weight loss, detox pills, and a natural appetite suppressant.


Coffee not only wakes you up but can also help you lose weight. Here’s why.

As you may have already know, coffee provides a great source of caffeine. This caffeine enhances mood and improves mental plus physical performance.

Caffeine my friend is the key.

In one study, participants took 600 mg of caffeine in a span of 12 hours. Adults who had more lean muscle burned an extra 150 calories in the 12 hour span.

I do want to warn that taking high doses of caffeine can lead to insomnia and the feeling of being light headed.

The recommended dosage for adults is 400mg. For those who take a pre-workout, know that you’re adding an extra 250-400mg of caffeine from pre-workout alone.

Also in order to receive the full fat burning benefits coffee has to offer, please avoid adding sweeteners, creamers, or fancy coffee drinks.

Yes, i’m talking about your favorite drink from Starbucks.

As you can see from the picture, a Starbucks Grande Caramel frappuccino is 400+ calories greater than a simple cup of black coffee.

Starbucks drinks can be full sugar and unwanted carbs. If you truly cannot live without having starbucks in your life, here’s a few suggestions.

Purchase a Starbucks House Coffee and drink it black. Meaning no sugar, syrup, or milk. I do recommend adding Splenda or Equal as a sweetener since both provide 0 calories.

Also to spice up your black coffee try adding some cinnamon to it.

Research has shown that cinnamon provides a quick boost to your metabolism causing to burn even more fat.

Always on the go? I would recommend purchasing Starbucks VIA packets and adding them to your water bottles. Starbucks VIA is great since it’s instant and comes in a variety of flavors.

Starbucks VIA Instant Italian Roast Dark Roast Coffee

My point is, know exactly what your drinking the next time you buy some coffee.


Just know your macros, because you might just be able to fit a frappuccino in your diet! Learn  how to calculate your macros by reading our ebook.

Coconut oil

Coconut oil is great. It taste great, smells great, and even looks great. Okay that can just be a personal opinion, however! coconut oil actually has been proven to burn fat. Here’s how.

Medium Chain Triglycerides also known as (MCT) are abundant in organic Coconut oil. The MCT has been shown to curb appetites and provide fat burning capabilities.

There was a study conducted with a group of obese men who added apple cider vinegar to their usual diet. It was found that when they consumed 2 tablespoons of coconut oil a day, they lost  an average of 1 inch from their waist. This is WITHOUT changing their diets or adding exercise.

I do want to point out that if you’re interested in using coconut oil that it’s ideal to look for the purest coconut oil (Extra virgin organic) in the market.


Because some may argue that cheaply made coconut oil may contain MCT that is diluted which hinders the fat burning benefits.

Luckily I was able to do some research and found you some options!

Viva Naturals Organic Extra Virgin Coconut Oil

Nature's Way Organic Extra Virgin Coconut Oil- Pure, Cold-pressed, Organic, Non-GMO

Both are one of the highest rated coconut oils on Amazon! Click the coconut oil to learn more.

Chili Peppers

There’s a reason why tons of fat burners have some type of pepper in their formula.

Consuming hot peppers creates a thermo effect within our bodies, causing our bodies to work harder, hence burning more calories.

What type of pepper should you be eating?

It really depends what you can handle. Don’t go overboard though as you will get some backlash the next time you go to the bathroom.

If you can’t handle spice but still want the thermogenic effect of hot peppers? Then you should look into a fat burner. Check out our top 3 fat burners in the article 3 Best Thermogenic Fat Burners On Amazon.

Or how about ingesting cayenne pepper as a capsule? This will allow you to skip the burning taste and still receive the thermogenic fat burn effect.

Nature's Way Cayenne Extra Hot, Capsules

3 Best Thermogenic Fat Burners On Amazon

3 Best Thermogenic Fat Burners On Amazon

In today’s article we will  go over the 3 best thermogenic fat burners on amazon as of 2019. However, before we start let us quickly discuss thermogenics supplements in case you didn’t already know.

With that said, we’ll break down the article like this:

  1. What is a thermogenic supplement?
  2. Common Thermogenic ingredients
  3. Can it be harmful?
  4. Top 5 Thermogenics on Amazon
  5. Can you lose tons of weight?
  6. Should you use it?

What is thermogenic?

The definition of thermogenic is to produce heat. This term is typically added to fat burners to further enhance and stimulate your metabolism to burn more calories.

But how?

Thermogenics contain stimulants that will speed up your heart rate and increase internal processes such as adrenaline production, which in turn makes your body use more energy. Note that this energy is the extra calories being burned.

So in simpler terms, taking a thermogenic will cause your body to work harder which in turn burns more calories.

Other benefits can include

  • Suppressed appetite
  • Boost in energy
  • Enhanced mood
  • Burns fat while preserving muscle

Common Thermogenic Ingredients

Thermogenic supplements vary between brands, however, most if not all use the following ingredients to trigger thermogenesis within the body.

  • Caffeine - Boosts energy and cellular fat burn
  • Yohimbe - Increases your production of hormones involved with metabolizing fat.
  • Garcinia Cambogia - A tropical fruit that acts as an appetite suppressant.
  • Green Tea Extract (ECCG) - Boosts energy expenditure and fat oxidation.
  • Capsicum Extract - Also known as a hot pepper extract which produces heat in the body.
  • B Vitamins - Assists in energy breakdown and creation

Can it be harmful?

Absolutely, especially if you’re a coffee drinker. With the added amount of caffeine on top of your coffee intake, one can experience feeling restless, jittery, nauseous, light headed, and irritable.

More so, if you’re stacking a thermogenic with other supplements, you may experience unknown side effects.

The best practice with taking a thermogenic is to slowly add it into your diet. What I mean by this is to do a little bit of trial and error.

One way is to substitute drinking a cup of coffee or even your pre-workout with a thermogenic supplement. Once you know your bodies tolerance you can then slowly bring back coffee or even stack the thermogenic supplement with your pre-workout.

Top 5 Thermogenic Fat Burners

Burn-XT Thermogenic Fat Burner

3 Best Thermogenic Fat Burners On Amazon


  1. Burns body fat and helps maintain lean muscle
  2. Claims to contain the most powerful thermo fat burning ingredients available
  3. Increases energy
  4. Suppresses appetite
  5. Jitter Free energy
  6. Made in the USA
  7. 100% Refund if you don’t see results

Amazon Reviews : 4.3 out of 5 Stars // 2,826 Customer Reviews

Most helpful 5 star positive review:

For me, burn XT does exactly what it says its going to do in the description. I am trying to tone and lose weight. 37yr old female 6ft 196lbs. I can tell the difference in my energy level and my appetite when I don't take it. During my workouts (3x to 4x a week)I'm always ready to go. And after, I still feel like I can go again. No jitters at all and my BMI has dropped all in less than a month of use. I plan to order again along with the lean xt. Going for the I dont have kids look. Lol

Most helpful 1 star negative review:

I normally give a week to any pills that I’m taking. There’s no way I can give another day though this one. It tells you to start using one pill. I did. I took one in the morning as suggested. It’s made me extremely sick. It’s sickness that I cannot easily describe. Extremely uncomfortable feeling. I felt so nauseated, dizzy. It is not an appetite suppressant. You just lose your appetite as you feel horrible. Since you feel nauseated after couple bites you feel like you want to throw up. I’m not sure if this is the appetite losing that someone wants to achieve. It makes you extremely uncomfortable. I think this product should be banned. I was driving from work to home and started driving the other way. It makes you so hard to concentrate and think clearly. I have had several different products before. This was the worst.

Click here to learn more about BURN-XT

Vintage Burn Fat Burner

3 Best Thermogenic Fat Burners On Amazon


  1. Burns fat
  2. Preserves muscle
  3. Improves mental focus
  4. Improves mood
  5. Provides pre workout energy
  6. Tested and trusted
  7. Zero artificial substances
  8. Zero synthetic additives
  9. Zero preservatives
  10. Also has a 100% money back guarantee

Amazon Reviews : 4.3 out of 5 Stars // 7,046 Customer Reviews

Most helpful 5 star positive review:

Vintage burn allowed me to wear my old jeans again. Trying to get rid of stubborn fat on my legs and stomach area, vintage burn made it possible. After 3 children in the last 5 years, fat becomes less willing to leave. 2 weeks on vintage burn and 1 week off, vintage burn has me within 2 pounds of my goal weight. I’ve lost a total of 7 pounds with vintage burn and moderate exercise. The kids keep me busy. I didn’t experience any jitters on vintage burn but it did give me a boost of energy. Sometimes I did feel a bit anxious in the middle of the night and it kept me from sleeping well on days when I took 2 pills of vintage burn after 3:00pm. When I stopped taking the lunch pills, it helped me sleep better. I bought a sleep aid with melatonin and I was able to resume the afternoon vintage burn. Overall I liked taking it and recommended it to others who have gone and bought some.

Most helpful 1 star negative review:

Everyone’s "body" is different. I have been wanting this to work for me.. Really badly, and it has not. And most people go by the weight loss, but that is not the answer of it works or not.... I bought another company of Ketos, and wow, the First Day, I can tell it works. HOW? Easily, My bowel movements were kicking, on the Very first day. When that happens, i know for a fact that this is working perfectly. And i did continue and i am seeing great results. -- I Do hope it works for you, but unfortunately this product has NOT worked for me. Just not for my body. I hope my review helps.

Click here to learn more about Vintage Burn Fat Burner

Genius Fat Burner

3 Best Thermogenic Fat Burners On Amazon


  1. Includes 9 clinically backed ingredients that support brain health and fat loss
  2. Contains no proprietary blends
  3. Scientifically researched formula
  4. Boosts memory, focus, and clarity
  5. Reduces stress
  6. Improves mood
  7. Contains no caffeine (Great for those who want to stack with a pre-workout or drink a lot of coffee).
  8. Natural no crash energy

Amazon Reviews : 4.4 out of 5 Stars // 1,667 Customer Reviews

Most helpful 5 star positive review:

LOVE IT. It's hard to believe this all natural with how well it's worked. I'm down 9 pounds in a month with all things constant, some of that is definitely water but there's a clear physique change too. No jitters on this so it can be used safely without any effect on heart rate, blood pressure or general health concerns. In place of caffeine which obviously has some health concerns (especially if you have weight to lose) they went with teacrine which takes all of the side effects and issues out of the product.

All of the trademarked ingredients is just ridiculous too. This is seriously quality and you get what you pay for... Seriously quality results. The non caffeinated formula almost completely takes side effects off the table. It still is a very powerful thermogenic though so I want to make sure everyone is aware you have to follow the instructions, drink lots of water and take care of yourself.

Most helpful 3 star negative review:

I was taking it alone and it was incredible better than any other fat burner i’ve ever used but im knocking down the star rating because it goes from “almost miracle pill” to “absolutely miracle pill” when taken with GENIUS CAFFEINE - Extended Release Microencapsulated Caffeine Pills, All Natural Non-Crash Sustained Energy & Focus Supplement - 100 veggie capsules.

I get that some people don’t want caffeine in their fat burner but man…… Even one of these (only 100mg) with 1 genius burn is a big difference maker. You’ll lose weight either way but if you can tolerate this very mild form of caffeine, the results WILL come faster.

Click here to learn more about Genius Burn

Can you lose tons of weight?

Being completely transparent, you will not lose tons of weight by taking a thermogenic fat burner by itself. The only way you’ll lose tons of weight is to incorporate the thermogenic with a calorie deficit diet and exercise.

There’s really no work around hard work. The absolute and most effective weight loss solution starts in the kitchen. Know how much you should be eating every single day by adjusting your macros weekly. If you don’t know what i’m talking about please refer to the ebook, MACROS where it teaches you how to eat what you want and still lose weight.

So the final question is..

Should you use a fat burner and incorporate it into your weight loss journey?

I say yes if you’re not going to rely on it. Way too many people rely on these thermogenic fat burners that they lose sight of their actual diet.

A thermogenic fat burner will take your weight loss to the next level ONLY if you’re disciplined with your diet and are seeing results.

Lose Weight With These 5 Lean Proteins

Lose Weight With These 5 Lean Proteins

In this article we’ll discuss 5 lean protein sources that you can start adding to your meal plan. One of the major issues most people have with weight loss is being protein deficient. If you’ve been keeping up with the magazine you’ll know that having enough protein in your diet is crucial in weight loss.

So let’s get straight to it. Here are the 5 lean protein sources.


Lose Weight With These 5 Lean Proteins

2 oz = 12 grams protein

Almonds are a great protein rich snack and can actually help you lose weight. How does it help you lose weight? Almonds are filled with with an amino acid L-arginine which helps burn fat when exercising.


Lose Weight With These 5 Lean Proteins

2 whole artichokes = 8.4 grams of protein

Artichokes are awesome since it’s packed with not only a lot of protein, but fiber as well. You’ll receive about 10 grams of fiber per whole artichoke. If you didn’t already know, the national fiber recommendation are 30 to 38 grams a day for men and 25 grams a day for women.


Lose Weight With These 5 Lean Proteins

2 Cups = 16 grams of protein

With 2 cups of peas you can score 16 grams of protein and a huge dose of vitamin C. Peas help build lean muscle and also your immune system!

Grass- Fed Beef

Lose Weight With These 5 Lean Proteins

4 oz = 26 grams of protein

If you’re a steak lover, you’ll love this option. Going with a grass-fed 4 oz cut of steak will yield less calories per serving compared to a regular cut of steak. What does this mean? You can eat more steak without the added extra calories. Yeah it’ll cost a bit more, but the option to switch up a boring meal plan is well worth it.


Lose Weight With These 5 Lean Proteins

8 oz = 48 grams of protein

Pork gets a bad rep. Mainly due to the fact that certain cuts are extremely fatty. However, knowing which part of the pork to eat will make a huge difference. With that said, go with the pork tenderloin. Fun fact, research has found that a 3 ounce serving of pork tenderloin has less fat than a skinless chicken breast. Sounds crazy but it’s true! Moreover, the amino acid characteristics in pork protein has been shown to enhance fat burn.  

So there you have it, 5 lean protein sources that you can start using to spice up your meal plan. As always, if you’ve found this article helpful be sure to share it with friends and family! It will definitely help the magazine out.

See you in the next article!


The Misconception Of Shredding (Losing Weight)

Having professionally trained clients for the past 7 years, I always receive the same misconception about shredding or in other words, losing weight.

& that misconception is this..

“I have to eat boring meals for 8 weeks straight in order to get the body I want”. My answer? You have it all wrong! Well partially. Truth is that you can definitely shred tons of weight by eating the same meal everyday and by tailoring your calories.


That’s super boring! I mean how do you live life by eating the same boring meals every day? Live a little is what I always say.

The point is that you can eat whatever you want, you just need to know how much of it. It’s that simple.

How do you know how much? You need to know your TDEE and Calorie deficit. If you don’t know these numbers you’re pretty much playing a guessing game, the process of losing weight is longer, and your efforts aren’t as accurate.

Why waste your time guessing? I honestly wished someone would have slapped me with this information when I first started my fitness journey. My efforts would have been streamlined.

But hey, my mistake allows you to learn faster than I would have 10 years ago.

If you’re interested in streamlining your weight loss efforts by learning TDEE and Calorie deficit, then I would recommend checking the Ebook, Macros.

In this book you’ll calculate your own calorie deficit and finally eat the foods that you LOVE.

Click here to learn more.

Let’s keep it going with some more misconceptions.

“I’ll take a couple of fat burners and call it a day”

Yes you can call it a day, but you’re not going to get anywhere with losing weight. Here’s the thing about fat loss pills, they assist your calorie deficit with ingredients to speed up your metabolism.

Some popular ingredients in fat burners include:

Green Tea Extract - This ingredient is known to provide brilliant appetite control, a metabolism boost, and clean energy all through the day.

L- Tyrosine: This is an amino acid that the body produces naturally. It helps to reduce large appetites, and also boosts energy levels that in turn lead to weight loss.

Coleus Extract: Coleus helps kindle an enzyme which helps to lose fat.

The list can go on and on!

My suggestion in regards to fat loss pills is to start incorporating it once you’re disciplined with your diet. Once you can lose weight by just diet alone, you can then add a fat burner to take it to the next level.

My recommendation for fat burners are listed below:

Quadra  Lean by RSP - https://amzn.to/2BF6znH

Trans4orm Thermogenic Energizer by Evlution Nutrition - https://amzn.to/2BN0Ax4

Vintage Burn by Old School Labs - https://amzn.to/2BFMi1h

Final Thoughts

Shredding (losing weight) is so simple. Just get rid of all the myths and misconceptions and know how much calories to eat a day. With that said, if you enjoyed this article please share it with someone you think may also benefit from it.

5 snack hacks for weight loss

5 Snack Hacks For Weight Loss

If you’re notorious for snacking, then it can either make or break your body from burning fat.

However, even though you snack a lot doesn't mean you can't lose weight. The key is to snack smarter. What's smarter snacking? Its knowing the total amount of calories from snacks per day and then portioning it.

The problem most people have with snacking is that they either eat too much of it or they eat something that has way too many calories than their calorie intake can afford.

That’s why knowing your macros and how much calories to eat per day is crucial. Once you calculate the total calories that will allow you to lose weight, you can prep any type of snack you desire (as long as it fits your calorie intake of course).

Don’t know how to calculate your macros? No problem. Check out our new Ebook MACROS. In this book we walk you step by step on how you can calculate your own macros which you can then apply to smarter snacking. Click here to learn more.

Moving onto the hacks..

Buy in bulk

assorted food in socks

One amazing way to save money while eating your favorite snacks is to buy in bulk. For instance, I’ll purchase a family size bag of unsalted popcorn and portion them into small zip lock bags.

On the other hand, you can also buy pre-packaged 100 calorie popcorn bags. I personally go with SkinnyPOP.

Use an Air Fryer

Philips HD9641 Digital Airfryer

Snacking doesn’t have to always be manufactured and prepackaged. Matter of fact, my best snacks are made right at home with an air fryer.

What’s an air fryer? It’s a convenient kitchen appliance that fries your food without the use of oil, it uses air. Foods come out crispy and evenly cooked when using it. The best part about it? I don’t have to worry about consuming the extra calories when cooking with oil. Another amazing feature is that it cooks foods extremely fast, which is a plus for those of us who are always on a go.

What snacks have I cooked so far?

  • Sweet Potato Fries - I typically throw the fries straight from the freezer and into the air fryer. There’s really no prepping and it cookes the fries in about 10 minutes. After the fries are done, I’ll weight them out and pre pack them into small tupperwares. A delicious snack!
  • Mixed vegetables - Vegetables are awesome when air fried. Purchase a pack of mixed veggies and dump them straight into the fryer. For a more toasted and crispier taste, add some Pam oil spray. After its cooked, measure and pack them as you would the sweet potato fries.

The list can go on and on. Meal prepping is also easier when using the air fryer as it cooks chicken breast a lot faster than you would in the oven.

Check out this top rated air fryer from Amazon:

Philips HD9641 Digital Airfryer : https://amzn.to/2Fv0VF2

Use flavored water drops

For those of us who have a sweet tooth, this hack may benefit you. Most times when I’m craving sweets, i’ll add flavored water drops to my water bottle. This allows me to satisfy my sweets craving and also helps with drinking your gallon of water.

Watch the serving labels

This one is huge. Before I became serious about fitness, I would eat snacks without reading the labels. Why is reading the labels important? Because sometimes a snack can be more than 1 serving.

For instance,  one entire Len & Larry protein cookie is 2 servings. However for those who aren't familiar with nutrition labels will eat the entire cookie thinking it’s for 1 serving.

Here's an example

1 Serving of Lenny & Larry's The Complete Cookie will provide the following:

comparison chart

So if you unknowingly ate the whole cookie, you'll actually be eating twice the amount.

So be super weary about how much macros each serving has since this could really mess up your diet.

Buy a food scale

Ozeri ZK14-AB Food Scale

Last hack is to buy a food scale. With all the hacks already listed, it would seem mandatory to purchase one correct? You bet. Knowing how much you’re actually eating is key to losing weight. So keep a food scale conveniently placed in your kitchen, that way you’ll actually use it.

I personally use the Ozeri food scale as shown in the picture above.

Check it out on amazon : https://amzn.to/2CiZ8zM

So there you have it, 5 snack hacks that will help you continue your weight loss goals! If you found these hacks helpful, be sure to share this article with a friend.

4 Simple Tips On How To Lose Weight In 2019

It's 2019 and we're
all striving to become a better version than the previous year. The extra
energy to finally transform your body is high and you have everyone cheering
you on.

However, here's the
sad truth. Most people give up a couple months into the year. Why is that? They
simply don't get the results they had hoped for. Their weight loss journey
either becomes discouraging or more so exhausting.

But here's some good
news, after reading this article you'll be more equipped to take on your 2019
fitness goals by applying the simple tips below.

Ready? Let's go.

Build a habit

black marker on notebook

Research shows that
it can take about 66 days before a new behavior becomes automatic. So what does
that mean for you? Prepare for the long haul. One method that helped me build a
healthy habit was to add your gym times into your calendar. After that, add an
alarm that reminds you daily. Before you know it, you'll end up removing the

Diet is key

fruit sandwich on a blue ceramic plate

It's completely true
that abs are made in the kitchen. The amount of food you're consuming a day can
either make or break your weight loss efforts.

Here's why..

At the end of the
day we all have what is called a TDEE (Total Daily Energy Expenditure). This is
the total amount of calories you'll need to consume to maintain your current
body weight. The TDEE also takes into account your active lifestyle.

Here's the good

The way to lose weight is to eat LESS than your total calculated TDEE. However, the huge problem most people encounter is that they don't know this number. They guesstimate until they think they've eaten enough and in most cases more than they should.

So when it comes to
dieting, knowing exactly how much calories to eat a day and then tapering it
week by week is how you effectively lose weight.

If you want to learn how to lose weight the right way, check out our new Ebook Macros. The book will walk you step by step on how you can calculate your own TDEE and more so how to apply it to your lifestyle.  Click here to learn more about Macros.

Exercise for weight loss

Even though you can
lose weight by just dieting,  I highly
advise adding an exercise routine to your program.

Mix up some
resistance training with cardio and you have the perfect balance to burn fat.
Here's why, resistance training helps build lean muscle and with more lean
muscle, the more calories you'll burn at rest. Cardio helps with burning
calories, shedding water weight, and promotes healthy cardiovascular

Use Supplements

Image result for supplement picture

Supplements are
awesome. Taking the right ones will definitely help you out with your weight
loss journey. For starters, here's a basic supplement stack that will get you

Protein: Protein is crucial when losing weight especially if you're adding resistance training to your routine. By taking a quality protein supplement you'll build lean muscle FASTER, and as I've mentioned already, more lean muscle means you'll burn more calories at rest.

It's ideal to
consume 1 gram of protein per bodyweight. So if you weight 150 pounds, then
you'll consume 150 grams of protein a day. Do note that the 150 grams of
protein should NOT be all from your protein shakes. Try to have a balance of
lean sources of protein from food and about 2-4 protein shakes a day. Taking
too much protein can make you bloated.

My 2019 recommended protein supplements:

Dymatize ISO Protein: https://amzn.to/2D0WAba

Musclepharm Combat: https://amzn.to/2VKck9V

ON Gold Standard: https://amzn.to/2D1hCqc

BCAA: In general,
taking a quality BCAA will help with:

  • Muscle growth
  • Decreased muscle soreness
  • Prevents lean muscle waste
  • Keeps you energized
    throughout your workout

If you would like to learn more on how BCAAs can help with weight loss, definitely check out our article 'Best BCAA For Weight Loss'.

My 2019 recommended
BCAA supplements:

AminoCore: https://amzn.to/2SKQHEd

Xtend: https://amzn.to/2VG4jT4

As a reminder, taking these supplements by themselves won't grant you the body you want. They're called supplements for a reason and should not replace a highly effective diet and training program.

So there you have it, 4 simple tips on how you can continue to work towards becoming a better you.

If you enjoyed this article, feel free to share it with family and friends by clicking the share button below.

The 5 Minute Workout You Must Do

The 5 Minute Workout You Must Do

Don't have time to workout? Well I have the perfect solution. By investing 5 minutes to workout every morning, you can see benefits such as appetite control, improved metabolism, and an overall better mood.

So what is this 5 minute high intensity workout like? Well it's an action gratifying fat burning satisfaction. Now whether that sounds intimidating or not, the benefits of working out for 5 minutes outweigh the negatives, if any at all. Studies have shown that by incorporating a fast paced workout, an individual will improve their overall fitness. With that said, let's now go ahead and outline the benefits in detail.

Appetite Control

assorted foods

Controlling your appetite is one of the most crucial aspects of losing weight. The last thing you want is uncontrolled snacking which leads to extra calories.

So how does this 5 minute workout benefit appetite control?

A study done by the University of Western Australia proved that when a group of overweight men performed high intensity workouts vs slow moderate workouts, they consumed fewer calories the rest of the day. How did this happen? Well a fast paced workout reduces the amount of the hormone ghrelin, the always hungry hormone. More so, short term appetite is controlled by the increase levels of lactate and blood glucose.

So if snacking is your biggest enemy, you can definitely benefit from doing this 5 minute workout.

Improved Metabolism // All Day Fat Burn

The 5 Minute Workout You Must Do

How does burning more calories even after you've finished your workout? Great right? Well here's how it works. It's called excess post-exercise oxygen consumption also known as E.P.O.C.

Exercise physiologist, Dr. Len Kravitz explains that oxygen consumptions and caloric expenditure remains elevated which translates as burning calories after you've finished working out.

After completing a high intensity workout, our bodies can also see an improvement in insulin sensitivity. Why should you care? Well having healthy insulin levels improves ones ability to burn fat. On the other hand, diabetics have a hard time burning fat because they're insulin resistant.

Improved Mood

The 5 Minute Workout You Must Do

There's no better feeling than being in a good mood throughout the day. By incorporating a high intensity workout, you can see benefits such as reduced anxiety, depression, and an improved self-esteem.

Is your schedule hectic? Well note that by doing these workouts you'll have a clearer state of mind. That means you'll get more DONE.

The 5 Minute Workout

The 5 Minute Workout You Must Do

With all the benefits listed above, there's no reason WHY you shouldn't do it. So let's get straight to it! Grab some water, turn on your favorite song, and let's work!

Note that each exercise is linked to an instructional video in case you're unfamiliar with the movement. Also, attempt to do every workout fast and non-stop. Do keep in mind that you should be doing these with the correct form, so make sure you watch the instructional videos thoroughly.

Jumping Jacks - 30 seconds

High Knees - 30 seconds

Mountain Climbers - 1 minute

Plank Jacks - 30 seconds

Mountain Climbers - 30 seconds

High Knees - 30 seconds

Jumping Jacks - 30 seconds

Squat jumps - 30 seconds

Burpees -  30 seconds

& YOU'RE DONE! To increase the intensity, you can do the entire routine for 2-3 more sets.

But wait! Let's take this morning fat burn to the next level!

The benefits of a high intensity workout is amazing, but what if we could increase the amount of calories burned throughout the day?

Well you can and it's through proper fat burning supplementation.

Mind you that I'm not one to rely on fat burners alone. It just won't work! However, in combination with a high intensity workout like the one above, fat burners end up working amazing!

With that said, I recommend using Vintage Burn by Old School Labs.

This fat burner is a thermogenic weight loss supplement that is keto friendly and is safe to use for men and women.

One reason why I highly recommend this fat burner compared to others is because it's manufactured in the U.S.A and is formulated in California. Now this may not be a big deal for some, but I personally like to know that the supplements i'm consuming are locally made.

Below I'll outline the benefits in detail.

Burns Fat

Vintage Burn works immediately by increasing your metabolism and inhibiting the formulation of new fat cells. This is through the ingredients green tea extract, garcinia cambogia, and raspberry ketones. One can also benefit by it's ability to curb your appetite.

Preserves Muscle

When you work so hard to build lean muscle, the last thing you want to do is lose it. Through diet and exercise, we're more prone to lose muscle mass. Why is this bad? Well when you have more lean muscle, you're burning more calories at rest. So if you lose lean muscle through exercise and diet, you also lose opportunities to burn more fat. Vintage burn was formulated to preserve this lean muscle and helps you continue to lose weight.

Improves Focus & Mood

Not only does Vintage Burn help with weight loss, but it can also help you function better throughout the day.

Lastly, the ingredients in Vintage burn are 100% transparent. The company Old School Labs is known for adding ZERO artificial substances, ZERO synthetic additives, and ZERO preservatives.

If you feel that this fat burner can work for you, you can purchase Vintage Burn on Amazon by clicking here. To explore more fat burners be sure to check out our article Top 3 Supplements To Shred Fat.


So with the combination of adding a high intensity workout and a fat burning supplement, you're well on your way to burning all types of fat. With the benefits of burning fat, curbing appetite, and being in a better mood it becomes a no brainer that by incorporating this combo will help create your better version!

If you've enjoyed this article and workout, be sure to subscribe to our mailing list as I send exclusive workouts and fat burning tips.

Best BCAA For Weight Loss In 2018

Best BCAA For Weight Loss In 2018

Short for Branched Chain Amino Acids, BCAAs provides all sorts of benefits, weight loss included. If you've been curious to know how this could help you lose weight, look no further.

Today I'll be breaking down what BCAA's are and how it's characteristics can help burn fat plus build lean muscle. Moreover, there will be a list of the top BCAA supplements you can buy today.

So what are BCAAs?

As previously mentioned, BCAAs stand for branched chain amino acids and are broken down into (Isoleucine, Leucine, and Valine). These 3 amino acids are what provide the plethora of benefits BCAAs have to offer.

Let's break down the amino acids even further.

Leucine - Increases muscle protein synthesis.

Isoleucine - Stabilizes and regulates blood sugar and helps with energy production.

Valine - Forms an energy source for muscle tissue and is needed for muscle metabolism and tissue repair.

So how does BCAAs help you lose weight?

Manages Junk Food CravingsBest BCAA For Weight Loss In 2018Believe it or not, BCAAs + a regular exercise routine can boost the hormone Serotonin (a hormone that decreases junk food cravings). Studies have shown that individuals with lower serotonin levels are more likely to consume junk foods in their diet. So by adding BCAAs to your workout routine, you leverage yourself to eat healthier and more so stay on track with your weight loss goals.

Builds Lean Muscle MassBest BCAA For Weight Loss In 2018Best BCAA For Weight Loss In 2018

With more lean muscle comes more calories burned at rest. This means you can be sitting at your computer and burn fat while sitting. Sounds awesome right? But lean muscle doesn't come easy and BCAA's alone won't do that for you. To build lean muscle you'll need an optimal training routine and diet. BCAAs are the recovery aspect of training which helps create the lean muscle.

Top BCAA Supplements To Lose Weight

  1. Scivation Xtend BCAA - Purchase on Amazon
  2. Optimum Nutrition Instantized BCAA - Purchase on Amazon
  3. BPI Sports Best BCAA Shredded Caffeine Free - Purchase on Amazon



2 Simple Ways To Lose Weight In 2 weeks

Losing weight can be complicated and frustrating. It's a battle that most just give up on. However, the reality is that it doesn't have to complicated at all. By arming yourself with simple knowledge and then applying it, you'll be 1 step closer to conquering your fitness goals.

In this article I discuss 2 simple ways you can lose weight in as little as 2 weeks!


Whether you're a morning person or not, working out earlier is proven to put you on track with dropping weight. Studies have shown that individuals who wake up closer to noon tend to eat over 200 calories more than individuals waking up early. More so, working out in the morning burns more fat as you're in a fasted state. How is this so? Since our body utilizes carbohydrates as a primary energy source, being in a fasted state forces our body to use unwanted fat stores instead.

So what are you waiting for? Skip the snooze button and go workout!


If you're in love with seafood, then you'll also love this tip. Eating more fish in your diet allows your body to consume more omega-3 fatty acids. What does this do? Studies have shown that individuals with higher omega-3 fatty acids have a higher rate of keeping unwanted weight..off. According to the International Journal of Obesity, one study demonstrated that men who ate 5 ounces of salmon lost 2 pounds more compared to men who didn't have fish in their diet. Not only do you keep off unwanted weight, fish by itself is naturally leaner than eating chicken or beef.

List of Fish To Lose Weight

  • Halibut
  • Tilapia
  • Salmon
  • Pacific Cod
  • Light Canned Tuna

Why Is Belly Fat So Hard To Lose In Adults?

Why Is Belly Fat So Hard To Lose In Adults?

Being a personal trainer, I must have received hundreds of the same question ‘Why is it hard to lose belly fat at my age (30+)’

I’m going to be brutally honest about this answer because I feel like a lot of individuals use excuses.

First off there’s science behind why it may be hard for adults to lose weight.

Here’s why..

As we continue to age, our metabolism will slow down by 5 percent every decade after 40. If you don’t know what metabolism is, it’s your bodies ability to convert fat into energy.

Without an efficient metabolism, we’ll store fat faster than what our bodies can naturally burn by itself.

Now there may be more science behind this, such as health issues and being injury prone..

But metabolism is one of the MAJOR KEY factors that affects adults from burning fat.

Now here’s where it gets brutal..

MOST adults, note that I didn’t mention ALL..

Tend to not make time,

Or put enough effort when working out.

How many of you are exhausted at the end of your work shift?

Or how many of you feel like you just don’t have time to learn HOW to workout.

There might be quite a few of you..

Here’s some quick solutions


Why Is Belly Fat So Hard To Lose In Adults?

I know work hours can be long and frustrating..

But if losing belly fat or building muscle is extremely important to you, you’ll make time for it.


Why Is Belly Fat So Hard To Lose In Adults?

There’s so much resources on the internet now a days, it’s almost impossible to not learn something new.

For instance, by checking out our magazine daily you'll gain knowledge on how you can stay on track with your weight loss journey.

Spend 10–15 minutes learning something new and you’ll be at less risk for injury and most importantly, excuses.

EAT HEALTHIERWhy Is Belly Fat So Hard To Lose In Adults?

Being older doesn’t mean you have to eat bad.

Matter of fact, even though our metabolism tends to slow down at a minimal rate, you can offset it with knowing the ‘10 Foods That Will Turn Your Body Into A Fat Burning Machine


At the end of the day it’s all about your mentality. There are plenty of FIT individuals over 30+

And the difference between them and a person with a belly gut?

They don’t make excuses.