Lee Haney is arguably the best pro bodybuilder of all time.  With his 8 straight Olympia victories only being matched by Ronnie Coleman, it’s hard to argue against that.  In this video Lee Haney will tell you about his training philosophy, as well as how to train and eat like a bodybuilder.

Lee Haney

lee haney 1


Fitness and weight loss tip of the day


This fitness is more so for individuals who are married and/or have children.  Family responsibilities obviously are more important than your personally needs.  This tip is a way to balance all of them.


family fitness

Workout and Weight loss tip of the Day “Spot Reduction and Ab Development”

What is spot reduction?

Spot reduction is simply the idea of focusing on particular area of your body in hopes defining or removing fat from that area.

body transformation

To be honest, in the beginning I was one of that person that believed in the idea of spot reduction.  For years I was a fat guy doing hundreds of sit ups every night.  Obviously, I failed miserably.  The one positive that came from it was while I was trying to get a six pack the wrong way, that process allowed me to develop my abs more.  So by the time I was successful in getting my six pack, they were well developed.

The truth of the matter is, that your body chooses where the fat is removed from.  In most men, the midsection is the last place that the body will pull fat from.  In women, the lower body for the most part is the area that fat is removed from last.

So How does the body actually work?

It’s simple, all you can do is diet properly workout properly and consistently and be patient.  At the end of the day it all depends on your genetics.

nathan de asha

Ab Development

Take a look at your self.  Be honest with yourself.  Everyone has abdominals, but your body type determines what needs to be done to reveal them.  A person with a slow metabolism can look at some that has a high metabolism and think that you can do the same thing to get the same result.  The truth of the matter is you have to work twice as hard and diet twice as hard as the person with better genetics.

How to lose weight extremely fast. My body transformation.


When it comes to weight loss, many people in the fitness industry have no idea the difficulty that many people have.  Most likely the person that is posting content either have awesome genetics or a super high metabolism.  So their fitness journey may be totally different than yours.  I’m actually someone that has been overweight basically my whole life.  With no help from anyone, through trial and error I have been able to figure out the formula that worked for me.  In this video I’ll explain my struggles and how I lost over 100 pounds in less than a year.

Extreme Arm Workout

  1. Your biceps and triceps need a higher amount of volume and frequency than any other body part to grow.

  2. These movements along with a higher amount of time under tension can increase growth hormone release. This also allows the muscle to be pumped full of blood and oxygen.

Our main goal of these different arm exercises is to reach extremely high volume with next to no rest. It’s also something different to shock your body and keep your interest. The main goal is to increase your time under tension, which will increase the amount of blood and oxygen pumping through the muscle.

Every once in a while I’ll ad this to my regimen and I’ve noticed some significant improvements. The idea is to find three exercises and do them back to back to back. In the gym world this would be known as a giant or a tri set. Weight is not the most important thing especially since we’re focusing on a higher volume. For example, let’s take basic alternating dumbbell curls, hammer curls and preacher curls. You’ll do each one for 12 to 15 repetitions( we’re always going for 15). You’ll go through each exercise and that will count as one set.

Dumbbell curls 15 reps + Hammer Curls 15 reps + Preacher Curls 15 reps= 1 set

After you’re done with that first set you can rest( kinda ). You’ll only be resting your biceps because you’ll jump right into doing a giant or tri set with your triceps. We’ll take a few basic lifts like cable press downs, dumbbell kickbacks and dumbbell tricep extentions. Since I feel that the tricep is a muscle that should over power the bicep. I’ll normally do more reps with the tricep.

Cable Press Downs 20 reps + dumbbell kickbacks 20 reps + 1 arm dumbbell tricep extention 20 reps = 1 set

You’ll go through one round or set of biceps and you’ll be resting your biceps while you work your biceps. Obviously if your body is telling you to take a break or stop, you should probably listen. But the goal is to constantly be working. This will allow so much blood to pump through the muscle while keeping your heart rate up. So you’re building muscle while increasing your stamina.

Suggested supplements:®ion=US&placement=B01DLF3NTU&asins=B01DLF3NTU&linkId=77ff28298489c147ad944bcdd713e814&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=16c916®ion=US&placement=B00OY69QA6&asins=B00OY69QA6&linkId=91d0f0a72138c7d8507639696fd01f81&show_border=true&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=16c916

These supplements will help with giving you more energy before, during and help with recovery after your workout so that you can come back and do it all over again. I highly recommend it.

4 Foods That Help Weight Loss and Fat Burning

1. Hot Peppers

Chili peppers have a compound called capsaicin. This compound causes your body to heat up When your body heats up your metabolism will also increase. This will cause your body to burn more calories. This compound can be found in fresh and dry peppers. It is also found in flaked pepper spices like cayenne and red chilies. Some may recommend that you add them to your soups, sauces, and even rice dishes. As a result this will increase your diet’s calorie burning potential.

2. Green Tea

Green tea has epigallocatechin gallate. This substance will boost your metabolism temporarily. This substance is in the category of an antioxidant. This allows your body to use a neurotransmitter that is called norepinephrine. Norepinephrine sends signals to your body, instructs your body to start breaking down fat cells and using it’s stored energy. Green tea doesn’t contain much caffeine, it does have a little – about 25 to 50 milligrams per cup, on average. Caffeine synergizes with norepinephrine, this increases its fat-burning benefits.

3. Grapefruit

This one may be obvious to most. The grapefruit assists your body dissolving fat and cholesterol. The average grapefruit is between 70 and 80 calories. It is very high in the fiber department. Fiber allows you to feel full for a longer period of time. This will regulate your hunger throughout the day and making you less likely to eat the wrong things. Grapefruit it also very high in both vitamin C and potassium, and it contains absolutely no fat and no sodium.

4. Lentils

The more protein the food has, the better it is for weight loss. The body works harder to process protein. The hard your body works the more fat it will burn. Protein also takes longer to digest. This will allow to feel full and satisfied much longer

Lentils are very high in protein and low in fat. They actually have one of the lowest fat contents of any food that are high in protein. One serving will provide you with 35 to 40 percent of your daily iron needs. Lentils are also low in sodium and very high in potassium. . Add them to your soup, or as a side dish.

Slow Down

When you take your timeand eat it can p prevent weight gain. A low number of people are able to change their eating speed during a controlled experiment.

This proved that people who ate slower were less likely to gain weight; but we don’t know from this study whether changing your eating speed would work as a weight-loss strategy. It makes sense that eating more slowly might lead to eating less. When we eat at a fast pace, it is difficult for our bodies catch up withhormonal changes that signal when we are full.

Eating more slowly may help to reduce the amount of calories we eat but because this study didn’t not the calorie intake or diet, we don’t know if calorie intake explains the findings. This study was completed in Japan. Japan is where diet, lifestyle and the large number of over weight people are different. It hasn’t proven that it will translate to the United States results. Some general advice most likely work multiple communities.

Supplements Lower Blood Pressure

Vitamin D

Reducing of blood pressure is one of the many benefits of vitamin D.

People who are low in vitamin D have a better chance of having high blood pressure. Vitamin D by it self can bring down blood pressure in hypertension patients. Vitamin D is measured by checking blood levels of 25-hydroxyvitamin D and maintaining this measure between 60-70 ng/mL. On average the dosage 6,000 units are more than the recommended amount taken by adults over age 50. Since different requirements for each individual requirements, your blood levels should be checked on a regular basis.

Coenzyme Q10

This is an antioxidant. This supplement is different for its ability normalize your blood pressure levels. Reduction of abnormal heart thickening, may also be a necessary component of treatment.54 CoQ10 has been shown to reduce abnormal hypertrophy resulting from high blood pressure. This is able to happen without negative effects. CoQ10 produced naturally in our body.

l – arginine

L-arginine, an amino acid, has been investigated in several studies as a treatment for high blood pressure with mixed results. Like other amino acids, L-arginine is present in meat and dairy products and is also available in nuts, whole grains, and beans. In the body, L-arginine converts to the regulatory compound nitric oxide, which may help lower blood pressure by relaxing and opening blood vessels.

3 steps to dropping belly fat.

Having too much belly fat can be one of the most frustrating things. Not only for aesthetic reasons. Most of us strive to look and feel a certain way and belly fat often stands in the way. Most men won’t admit it but we have insecurities when it comes to our physical appearance.

Belly is not just unattractive in many cases but more importantly it’s unhealthy. Fat inside the belly area can be seriously harmful.

Belly fat is a major risk factor for type 2 diabetes and heart disease, among other things.People with a lot of belly belly fat are at a higher risk, even if they look thin on the outside. Losing belly fat can be difficult. Don’t stress there are many things you can do to decrease your belly fat.

Here are 3 tips that will assist you in losing belly fat.

1. Increase fiber consumption

Fiber soaks up water. It will form a gel like substance that assists in slowing down food as it passes through your digestive system. Fiber helps weight loss by allowing you to feel full and satisfied. This will allow you to naturally eat less. WIt may also decrease the amount of calories your body absorbs from food.

What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period.Consume high-fiber foods every day. Some good sources of fiber flaxseeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.

2. Do Aerobic Exercise (Cardio)

Cardio is a great way to burn more calories and improve health.

It has also been shown that cardio is one of the most effective forms of exercise for reducing belly fat. Results differ depending on whether your cardio is moderate-intensity or high-intensity. Whether intensity is high or low, how often and how much you exercise is important. Studies have shown that women lost more fat from all areas when they added cardio into their regimen for over 300 minutes per week versus 150 minutes per week

3. Cut Back on Carbs

Lowering your carb intake can be helpful for dropping body fat, especially belly fat.

Extremely low carb diets (no more than 50 grams of carbs per day) aid in belly fat loss in overweight people. Low carb diets are also beneficial to those that have or at risk of type 2 diabetes.

Your low carb diet doesn’t have to be strict. Simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat.

Other studies have shown that people with the highest consumption of whole grains were less likely to have excess belly fat than those who consumed diets high in refined grains.

Top Five Creatine Supplements®ion=US&placement=B00265JKR6&asins=B00265JKR6&linkId=daaedf467dfbbba07137e68d5d9071ca&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff®ion=US&placement=B002DYIZEO&asins=B002DYIZEO&linkId=6d5769e71bc74731e7cfb0b1da746e74&show_border=false&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff

One supplement that I believe that you can’t fail with is creatine monohydrate. There’s no reason to add or taking anything away from the product because it’s already broken down.

these are MY top 5 creatine supplements:



Optimum Nutrition Creatine Monohydrate claims that it is the most well-researched form of creatine. Optimum nutrition states that their creatine has been shown to support muscle size, strength and power when it is combined with high-intensity activities. Optimum Nutrition’s Creatine 2500 Caps are manufactured with 2.5 grams of pure Creatine Monohydrate.

Number 4:

Creatine HCL


Vireo Systems originally synthesized Creatine HCl in 2003, and after years of extensive testing, it was made commercially available in 2007. The advantages of Creatine HCl include better solubility, bioavailability, increased plasma uptake, and NO bloating or cramping.* You can take a small micro-dose of Creatine HCl versus taking a massive dose of 3–5 grams of Creatine Monohydrate. The buzz around Creatine HCl quickly spread throughout the bodybuilding and athletic communities.

Number 3:

Core Creatine

By Core Nutritionals

Every write-up crafted about creatine, including ours, should simply say: it’s creatine, enough said. This is, after all, the most studied, the most anecdotally verified, and the most well known dietary supplement available to us – and with good reason. The evidence on creatine truly does, “speak for itself.

Highlights of Core Creatine Monohydrate:
  • Increase muscle mass/size (when used in conjunction with a resistance training program).

  • Improve strength, power, and performance in repetitive bouts of brief, high intensity physical activity (e.g. sprints, jumping).

  • Decrease muscular fatigue in response to high intensity exercise (weight training).

Number 2:

EFX Sports Kre-Alkalyn


EFX Sports Kre-Alkalyn | Triple-Patented

Kre-Alkalyn® EFX represent a major breakthrough in performance supplementation thanks to its multi-patented, ‘pH-Correct®‘ creatine stabilization technology. Our scientist discovered that “buffering” to pH-12 produced a stable creatine molecule. Kre-Alkalyn® EFX is the only creatine monohydrate product with a pH of 12 because its molecules are synthesized with ‘buffering’ agents using a patented (#6,399,661) manufacturing process. Twenty-four elite athletes from the Bulgarian National Weightlifting Team† were selected to participate in a double-blind clinical study comparing Kre-Alkalyn® to standard creatine monohydrate.After 60 days, the Kre-Alkalyn® group (using 7.5 g per day) experienced an overall average strength increase of 28.25% above those in the unbuffered creatine monohydrate group!

Highlights of EFX Sports Kre-Alkalyn EFX:
  • 100% Stable, Multi-Patented, pH-Correct® Creatine Monohydrate (pH 12)

  • Clinically-Proven Results

  • Purple Capsule: Convenient, No Mixing Or Measuring

  • Powder Form: No Artificial Flavors or Fillers

  • Liquid: Delicious Grape, Also Contains 500 mg of Karbolyn Per Serving

  • Tested Banned-Substance Free & Pure

Number 1:

Creapure Creatine

Tiger Fitness

MTS Nutrition Creapure – The Best Creatine. Period.

MTS Nutrition uses only the finest German creatine in Creapure®. Known around the world as the gold standard for creatine, Creapure® is the go-to option for users looking for the utmost quality, purity, and potency in their creatine. This creatine is known around the world for its high quality and purity, which is due to their careful selection of raw materials, technologically and patented system for synthesizing creatine. There’s not much that can be said about creatine that you don’t already know. It promotes lean mass gains, improves cellular hydration, enhances strength, accelerates recovery, and even boosts brain function! Simply put, if there’s one supplement you need to be taking, it’s creatine, and the only form of creatine you should be using is Creapure® creatine monohydrate!


  • Helps promote lean mass gains

  • Helps promote increased strength

  • Enhance muscle recovery

  • Helps improve anaerobic capacty



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