Author : Bryan Hawn Tired of spending countess hours in the gym? Hundreds of dollars on supplements that don’t work? Diet plans that just leave you frustrated with the same pot belly? There’s an overwhelming amount of information to sort through, half of which is contradictory, a supplement industry where every product promises the same thing and it seems impossible to know what to believe In my fitness journey, I have found one common thread All the top fitness models, who are serious about what they and have a phenomenal physique to show for it, share the same information Imagine if you spent your whole life searching for accurate information to finally find what works Hundreds of dollars spent… Thousands of hours at the gym… What makes you believe that same fitness model is going to just give that information away just because you asked? There is a certain amount of respect for those that have attained a certain level of success in the fitness industry, and oddly enough that valuable information seems to stay inside the tight circle of hard bodies UNTIL NOW… exposes the truth behind controversial subjects such as diet, supplements, exercise, fat loss, and steroid use All those years of research and hours of work are now combined into a powerful life changing essay with nothing but the bare essential truths that could leave you speechless as you watch your body re-shape and harden in a time that seems as if it were overnight The information many of America’s sexiest bodies don’t believe you deserve to know, don’t believe you’ve worked hard enough and earned the privilege to be entitled to The information that could change your body instantaneously has leaked! The document that has everyone talking… Content Reveals: #1 worst food you can eat that will make fat-loss literally impossible! (71% of Americans par-take in it on a weekly basis) *************************************************** There are only times a day when cardio is actually productive for fat loss! Find out when they are, as well as the most common cardio mistake that will actually make the body hold onto fat! *************************************************** The Best exercises for a great ass! *************************************************** supplements that you must take to have a phenomenal physique! *************************************************** things you can flavor your food with that will speed up the fat burning process! *************************************************** Six common mistakes that are detrimental to becoming physically fit! *************************************************** Seven secrets that only the top fitness models know about including: *the truth about how to get a 6-pack *the one time of day where sweets are actually productive in sculpting a perfect body *************************************************** common myths that are catastrophic to your fitness goals! *************************************************** Nine fastest ways to melt fat off the body outside of the gym! *************************************************** 10 foods that will burn more calories digesting then the actual calorie content of the food itself!! You’ve done enough hard work It’s time to work smart It’s time to know the truth Most supplements alone cost over $50 About 2% of them actually work Do you really want to buy another useless supplement, or spend another hour in the gym doing the wrong exercise? Save yourself the time… Stop wasting the money… It’s time for you to know the truth! Get #1 worst food you can eat that will make fatloss literally impossible! Alcohol is the worst substance you can put in your body when trying to achieve fat loss It’s very entertaining to me when I hear somebody talk about the new vodka that has zero calories I hate to break it to you, but lowering the calorie content of your alcohol intake is the least of your worries Most diet plans center around trying to eat foods that NOT cause an insulin reaction in the body Sugar and simple carbs are primary examples that will cause the body to produce insulin to regulate your glucose levels The reason why you don’t want the body to produce insulin is because it is responsible for fat storage Alcohol can cause an insulin reaction that will last up to 36 hours On top of that, it shatters your testosterone levels, which help you burn fat and build muscle One of the limiting factors that determine how much muscle you can gain is the level of free flowing testosterone in the body Instead, it increases the estrogen levels of the body causing water retention and even more FAT STORAGE! Besides the catastrophe created with shedding fat, it becomes just as increasingly difficult to burn muscle due to the hindering of protein synthesis This is the process where amino acids are joined to form complete proteins Our muscles are made up of protein, so you understand how that is a huge dilemma In a nutshell, you can forget protein shakes, because your body isn’t going to absorb any of it, if there is alcohol impairing your system Dehydration is another aweful side effect since the muscles are comprised of 70% water Vitamin A, C, B, calcium, zinc, and phosphorus are all drained at rapid rates! 71% of Americans drink at least one alcoholic beverage a week …and we wonder why our bodies aren’t responding! There are only times in the day when cardio is productive for fat loss! Let’s start with a simple education of what causes the body to burn that horrible tissue that we are all trying to get rid of It’s very important to understand that the body only cares about one thing… SURVIVAL! Fat is the #1 source of energy to the body Because of this, there is an order to how our bodies resource energy It will start first with the food in your stomach that you have just swallowed After that is digested and used, it will then start pulling from the glycogen stored in your muscles Basically, a sugar called glucose is stored in the muscles for energy When you’re working out, this is usually being utilized to propel you through your regimen Only then, after all food has been digested, and all the glycogen has been completely depleted will the body burn fat You mean all this time, I’ve been eating to give my body energy for my cardio workouts just to spend half an hour burning the food I just ate?? Yes…it sucks I know… take a second to grieve… So now that the grieving process is over, let’s take our new knowledge of fat burning and apply it effectively What are the only times of the day when there is no food in the stomach and all the glycogen in the muscles have been depleted? In the morning! …obviously before breakfast When you first wake up is one of the most effective times to cardio Your body has been without food for hours! But wait… Cardio on an empty stomach… how am I going to have energy? Take a second to locate the fat on your body Meet your new source of energy ☺ The second time when it becomes productive to cardio is right after weight lifting Hopefully, you have done a hard rigorous workout Your muscles are completely exhausted, and you have successfully depleted the glycogen It is now effective to 20 minutes of low intensity cardio You might be one of those over achievers that are thinking, “I wanna get there faster!” So you decide that you’re going to run for an hour Here’s the problem: If your heart rate goes too high out of the fat burning zone, your body is going to go into survival mode It’s going to hold onto the fat, it’s number one source of energy, and burn the muscle instead You mean all those miles I’ve been running, I’ve just been burning the muscle that I’ve worked so many hours in the gym to try and build? Yes… I know it sucks Take another second to grieve It’s also important not to exceed 20 minutes of cardio at a time, if your goal is fat loss When the heart rate of the body is elevated for longer periods of time, there’s a good chance your body will go back into survival mode and hold onto that lovely tissue that we all hold so dear to our hearts Don’t get me wrong, you will still lose weight doing higher intensity cardio for long periods of time It just won’t be successfully targeting the fat like it could The Best exercises for a great ass! It’s important to know that the exercises and machines that allow you to lift the greatest amount of weight are the same ones that increase the greatest amount of muscle growth Many people like squats I find that the squat is limited by the strength of the back There is a significant difference in the power of the lower body and upper body The lower body can handle a lot more weight Understanding this, I find that the leg press is a much more effective exercise taking the stress off the back and redirecting it to the hamstrings, quads, and most importantly, the glutes You want to adjust the seat as close as possible horizontally to the platform where the feet are placed This will allow the movement to be as deep as possible The deeper the movement, the more it will target the glutes Also, make sure you place your feet as high as possible vertically on the platform The higher your feet, the more your body will rely on your glutes to the work The lower your feet, the more your quads will feel the movement The last tip in executing the movement most effectively, is to place your knees together As you’re lifting the weight, press them together as you each repetition This will cause the glutes to squeeze together making them firmer and tighter, as well as working the muscles of the inner thigh My next favorite exercise targeting the glutes are hill sprints Sprints are great because they are fast bursts of movements that activate the entire body creating an anabolic environment for your muscles They increase your natural production of testosterone and growth hormone, which are of the most powerful substances in the body for fat burning and muscle growth Make sure the hill is not too steep You want your fast twitch muscles, which are the larger of the muscle fibers, to be activated If the hill is too steep, your body will not be able move as fast Basically, you still want to be able to burn rubber Because sprints are such a natural movement for the body as opposed to weight lifting exercises I find that the shape of the lower body developed from sprinting movements is more aesthetically pleasing to the eye It gives the legs a very nice natural shape and development It keeps the legs from looking like heavy tree trunks, and gives them a more athletic edge to their shape My third favorite exercise is the stairmaster If you are having trouble deciding which cardio equipment to utilize, I would highly recommend the stairmaster Approaching the starimaster for a fat burning/cardio workout is different then doing it for the purpose of building the glute muscles For a muscle building workout, I like to short bursts on the stairmaster for 1-3 minutes with a high intensity level implemented, followed by 50 immediate squat pops Most starimasters range in levels between 15-20 being the highest You need at least a 15 to execute this exercise accurately The higher the intensity, the better You will find as you increase the level, the trick becomes staying up, as you will notice your feet falling to the ground faster and faster You should be completely out of breath after your 1-3 minutes of the machine Immediately jump off the machine and go into a squat position The quicker you make that transition the better Stay in that position and with very little movement pop up and down Your body should only move with the range of a couple inches as you complete 50 reps That was your first set I like to three You might not make it through all 50 pops That’s ok…work up to it If you this correctly with enough intensity, it should be one of the most painful experiences you’ve ever had in your life There have been times where my body has been immobilized on the ground and incapable of walking for a good half hour You might be thinking, why would any rational human being put themselves through that? The answer: Because it gives you an ass of death ☺ supplements that you must take to have a phenomenal physique Protein is the most essential supplement for the body to build muscle If your body is a brick house Protein would be your bricks How you build a brick house without bricks? EXACTLY! My favorite is 100% Whey Gold Standard Vanilla Ice Cream Flavor It’s awesome with a banana and your choice of milk or water Over the years many shakes become hard to stomach day after day This particular flavor, I have never gotten sick of ☺ If you’re really serious, you can get a night time protein supplement as well These protein supplements are anti-cataboic meaning they prevent muscle breakdown Your body is most likely to feed off your muscle at night time, due to the long period that it goes without food These supplements consist of casein protein, which is basically milk protein Casein protein is digested slower in the body and is effective for up to hours Whey protein is more important after a hard weight training workout Because it is absorbed quickly by the body, it will deliver the essential proteins within the hour Creatine Monohydrate is the most popular and effective bodybuilding supplement on the market It’s 100% safe and occurs naturally in many foods Creatine draws water in the muscle cells creating potential for more power, muscular endurance, faster recovery, and more lean muscle mass This process is called cell voluminization Because it’s drawing the water into your cells, you must replenish your body with an abundance of water My personal favorite is a product called CELL-Tech made by the body building company MuscleTech People who undergo lipo don’t understand that their body has put the fat there for a reason based on their diet and exercise habits If you could somehow replace your body with a ripped and shredded one, overtime the body would morph back into what is was before if your lifestyle is the same It doesn’t care about looking pretty It only cares about survival It won’t build muscle nor keep it, unless you put a survival demand to so You want your body to say, “We have to change something if we are going to have to go through that workout again!” It also won’t get rid of fat unless you put a demand on the body to use it as a source of energy Secret #2 Another favorite quote from gym goers: “I just want to lose the fat around my middle, that’s it” If this is you, there is a good chance you are doing hundreds of situps, crunches, you’ve tried a few ab videos, and possibly have bought the ab belt advertised on tv Here’s the secret: You can’t spot reduce fat It’s funny because I tell people this and they still don’t believe me, and then they say something ignorant like: “…but I feel it burning?” Your body will usually store fat in the middle areas of the body first The abdominal area is more common for men, where the thighs and glutes are more common for women When all the fat stores are filled in the middle area, it will then start storing in areas slightly above and below the middle When people start on their journey to lose weight, it usually comes off in the arms and the lower legs first and slowly works it way from both ends to meet in the middle You might be one of those people who asked: “Why is it not coming off my middle?” That, my friend, is your answer Your body will rid itself of the all the fat in the other areas before it will even touch the middle Having said that, let’s now address sit-ups and crunches The average person burns calories for every 10 sit-ups There are 3,500 calories in a pound Assuming that there is nothing in your stomach, and all the glycogen in your muscles have been completely depleted, you would have to 3,889 situps to burn a pound of fat It’s not that I don’t have faith in your ability to them, it’s just that there are more effective ways of burning calories Sit-ups are great, and crunches are awesome, but the exercises are purposed to strengthen the abdominal muscles, they not burn the fat Building more muscle in your abdominal area could actually make you look fatter, if you are not correctly targeting the fat in other ways Building those abdominal muscles first could push the fat further out from underneath making the stomach area appear even larger for a while What good are abs if you can’t see them, right? The key is getting your overall body fat percentage low enough where the muscle can be seen Most of us have abdominals, they are the core muscle structure of our bodies They are just hiding ☺ Secret #3 This next secret is for our overachievers It’s January 1st and your new resolution is to get into shape You got the new workout outfit, you just bought a membership at the gym down the street, and your ready to rock n’roll Your ready to pump some iron! You walk into the gym with your new ipod shuffle and work your butt off! 2-3 hours later, you finish your workout with a smile and drive home to try your new protein shake that you just bought at GNC Blissfully unaware that your testosterone levels were only raised for the first 45 minutes of your workout, you smile with out any clue that the rest of your workout put your body in a catabolic state burning the muscle for energy You mean to tell me that the only effective part of my workout was the first 45 minutes, and the rest of the time was spent burning off the little muscle that I have? Yes… it’s true …all those pointless hours in the gym thinking your building something that you are actually making disappear It’s ok…take another second to grieve If you are trying to build muscle, you want to fatigue the muscle as quickly as possible Don’t rest too much between sets because your body is on a time clock Lifting weights after 45 minutes becomes counter productive Secret #4 There is one time where it is actually productive to spike your insulin with sugar intake You’ve spent all this time thinking sweets are the devil and are about to find out when they are beneficial Here’s the secret: If you spike your insulin immediately after your workout in addition to your supplement intake The insulin will shove all the nutrients and protein into your muscles faster and more effectively creating a more efficient recovery Because the body’s purpose, after a workout, is completely focused on repairing the muscle, the insulin will bypass any fat storing signals and put all its efforts into getting the nutrients into your muscle tissue This technique is great for building muscle mass Do not this is you are looking for a lower number on the scale Insulin is the most anabolic substance in the body Leveraging its efforts in this way will build muscle Muscle weighs more than fat as well, so keep that in mind Secret #5 Another one of my favorite quotes is: “I would love to be in shape, but I don’t have time to go to the gym” Here’s a secret: 80% of having a great body is a result of what happens outside of the gym You definitely must exercise at least a couple times a week to get great results, but most of the work is done outside of the gym Let’s the math Even if you worked out days a week, that would be 5-10 hours out of your week, depending on if you have a second cardio workout in the morning Don’t you think the other 158 hours in your week are going to have a slight effect on the physicality of your human form? Absolutely! It’s going to have an enormous effect! Fitness cannot be a small part of your day, it’s the people that make it a lifestyle that incur great success Smart nutritional choices throughout the day, and a few smart workouts during the week can go along way Diet, nutrition, supplementation, proper hydration, and sleep are all crucial elements that make up a huge percentage of the efforts for success Drinking water as your only beverage alone can bring dramatic results to your fitness goals Lean muscle tissue is made up of 75% water It transports oxygen and nutrients to cells, eliminates toxins and wastes, and regulates body temperature It also plays a major role is reducing the risk of diseases, and keeps all the vital organs of the body in top function Sometimes, diet can be overwhelming to think about Trying to find accessibility to the right foods in a crammed schedule can cause consistency to die very quickly Here’s a tip: Focus on eating with a purpose Everything you put in your mouth must serve some type of positive purpose for the body There are hundreds of processed foods out there that offer nothing positive for the human physique Secret #6 Sometimes eating healthy food is not the most exciting thing on the planet Especially without sugar, most healthy options lack flavor and appetite appeal Here’s a secret: Sucralose sold under the trade name Splenda is the one sugar substitute that does not cause an insulin reaction Because of its molecular structure, it passes directly through the body without being broken down, and is excreted from the body unchanged This ability to bypass the system makes it unidentifiable as a carbohydrate, much less a simple sugar No insulin surge occurs; therefore, no fat storage takes place Unlike table sugar it also does not promote tooth decay Secret #7 Let’s talk more about fat loss for a second Who, out of all the athletes in the world, achieve the lowest percentages of body fat, and have the most knowledge on how to incinerate fat, while holding onto lean muscle tissue? Answer: Bodybuilders Let’s take a second and examine their routine a little closer If you watch a bodybuilder in the gym, times out of 10, you will see them finish their workout with 20 minutes of low intensity cardio walking on an inclined treadmill If you only want to burn fat, you must keep the body in the fat burning heart rate zone Running will burn more calories, but due to the higher demand on the body to perform, it will actually hold onto fat It recognizes fat as its #1 energy source for survival, and will burn the muscle instead It only holds onto what it needs to survive, which is in direct correlation to what you demand of it Don’t give it a reason to “need” the fat Make sure your cardio is low intensity if you are targeting fat loss common myths that are catastrophic to your fitness goals! I can stay lean with diet alone Your days are numbered my friend Chances are you are probably starving yourself, or eating one meal a day, in which your metabolic rate is taking a serious plunge Maybe you’re one of the Atkins dieters or just joined Jenny Craig The problem is the minute you go off that diet, the weight is going to come piling on faster than ever Keeping this plan up long term will also be difficult because your not enjoying what you’re eating The truth is: people who have managed to get skinny without exercise are technically still fat Let me explain: When you don’t feed your body, it will start storing everything you feed it Your body will fight tooth and nail to hold onto each and every calorie What better way to hold onto it, then to store it in a fat cell, where it’s only accessed as an emergency source of energy You would be amazed at how many skinny individuals that don’t work out, test extremely high when body fat percentages are measured Basically, the little that’s left of you is still a high percentage of fat You must exercise to have a great body You’ll get over it, just buy some new gym attire that you’re excited about, and you’ll be just fine Light weight and more reps is the fastest way to get ripped Many people believe that heavy lifting is only for those wishing to bulk up It is correct that if you want your muscles to get bigger, you must demand more of them However, the size of your body is a direct correlation between how many calories you are putting into your body, and how many you are burning The content of your body, whether it’s made up of muscle or fat, has more to with your exercise habits Bodybuilders actually lift the heaviest when they are trying to trim down for a show The secret is they cut their calories at the same time, forcing the body to hold onto the muscle they have built, and melt every once of fat off their body Size = food input/output Fat/Muscle Ratios = exercise habits/or lack of Obesity is genetic and hereditary Obesity seems to run in certain families suggesting a belief that it’s hereditary But nothing is further from the truth Family habits are learned and observed by children at an early age They grow up with a certain lifestyle, and develop certain eating habits, and are usually fairly inactive, eventually creating the same spitting image of their parents Even a genetic predisposition can be overcome with healthy eating habits and a consistent exercise plan Studies have proven that obesity is more of a psychological problem that blooms into physical form as a symptom Finding a healthy outlet to deal with emotional stress, anxiety, depression, and boredom instead of overeating would be an excellent start The sooner the victim mentality is given up and responsibility is taken for one’s body, the sooner change will begin Put the potato chips down! Now slowly move away from the television If you examine the lives of obese individuals, it becomes extremely clear that the reason they are obese is far from genetic and just the simple product of their every day lifestyle Drinking water during exercise causes cramps Cramps are actually a symptom of dehydration You must constantly hydrate your body before, during, and after your workout for it to perform at it’s best Poor blood circulation and lack of minerals such as calcium, sodium, magnesium, and potassium are also a common cause of muscle cramps If I exercise hard enough, I can eat whatever I want and still achieve my fitness goals This could not be further from the truth especially, if fat loss is one of the goals One bad day of eating can ruin an entire week of perfect training, especially if alcohol is involved The only exception is if you are already in remarkable shape, using one binge day a week to trick your metabolism Giving the body something it’s not expecting is a trick used by advanced fitness models, but even alcohol is never included on a day like that I’ve watched it happen time and time again Somebody will cardio every day with 4-5 days of weight training and a perfect diet trying to get the body to change After days of perfection, they’ve lost a couple pounds on the scale and decide to “take a break” The next day they have completely yo-yoed back into the same place they were at the beginning of the week and sometimes even further behind It’s not worth it! Consistent Diet is key ☺ Swimming is a great weight loss activity Swimming is an excellent exercise for the heart and overall health and flexibility, but if you are trying to drop on the scale, this exercise is not doing you any favors Because the buoyancy of the water is supporting the body, it kind of becomes similar to floating in space The force of gravity is not present to create the same resistance as moving on your own steam Actually, it’s imperative that astronauts use exercise equipment while in space to maintain body composition, due to lack of gravity The water creates a similar environment At the same time, it’s not uncommon to feel ravenous when you come out of the water I don’t know about you, but I have never felt hungrier then after getting out of a swimming pool It often causes individuals to eat more than they normally would, making it difficult to stick with an eating plan How does Michael Phelps eat 12,000 calories in a day? Enough said Once the soreness dissipates, the muscle is ready to be worked out again Soreness is a normal response to unusual exertion and is apart of an adaptation process It occurs at the beginning of a new exercise program, after a change in sports activities, and after dramatic increases in the intensity or duration of an exercise Muscle soreness on a consistent basis can be a sign of overtraining and is a poor indicator of whether muscle growth is occurring Many top athletes train without any desire to experience muscle soreness, as it impedes their ability to perform It’s completely possible fatigue a muscle with little to no soreness afterwards Regardless of how your muscles feel, if you’re training correctly, they still need 72 hours to completely recover and rebuild to a new peak Training and tearing down the muscle before it’s completely done rebuilding can hinder the growth process Achieving a great body is simple All I have to is take steroids It is unbelievable the number of guys I watch take steroids and achieve zero results After a few months of incorrect training and poor eating habits, results are far from in sight and they come to this disappointing conclusion Think of your body as a car Proper diet is your gasoline, and you pushing the pedal is exercise Steroids would be the nitro booster that would help you get there faster The problem is using too much can set your car on fire and make the whole thing explode Heart dysfunction and many other organs such as the liver and kidneys take a huge toll when the body undergoes steroid use Steroids combined with other recreational drugs have often resulted in death fastest ways to melt fat off the body outside of the gym! Higher protein diet Think of protein as zero calories Your body does not store protein It uses what it needs and discards the rest When you’re eating, fill up on the protein items first Then if you’re still hungry, eat the rest of your food I’ve watched people’s bodies change dramatically just by following this simple rule You are what you eat If you eat a bunch of muscle, you are going to turn into a bunch of muscle ☺ Many people have trouble with the waistline of their jeans being too loose, after a few weeks of incorporating this plan Surround yourself with physically fit people This is an excellent way to put your fitness goals on the fast track Birds of a feather flock together I’ve seen a person’s peer group be the difference between making successful fitness decisions and failing miserably I’ve seen the same person lose weight and gain weight with just the change of surrounding influences Get the people around you on board with your goals Spend more time with those that will influence better decisions Eat your last meal of the day by pm The last thing you want to is eat right before your body goes into a completely inactive state It highly increases the chance of fat storage If you can get your last meal in by 6, your fat loss goals will be attained much faster Caffeine Caffeine in controlled intake is an excellent fat burning substance It boosts the metabolism while putting the body in an anti-catabolic state Preventing muscle breakdown, it becomes the culprit of fat annihilation This is best taken in supplement form Lipo is a great product combining caffeine with other fat burning components compacted in a liquid gel capsule Coffee is the Devil! Run! First of all, coffee is only effective as a fat burner if taken black with nothing added It is very acidic, throwing the PH balance of your body completely off The PH scale ranges from zero (acidic) to 14 (alkaline) When your body becomes too acidic, it will strive to alkalize your system to get your PH balance back to a 7.365 The body will actually pull from the bones to alkalize its system, setting you up for osteoporosis later in life Coffee also makes it difficult to keep the cholesterol levels of the body in check putting extra stress on the heart Most people put sugar and cream in coffee anyway, completely negating the fat burning effects all together Only eat carbs high in fiber Carbs high in fiber help move the food through your digestive track Several high fiber carbs cause the body to burn as many calories breaking them down, as the content of the actual food Take the stairs! Avoid elevators throughout the day Take the stairs when you can The more you can increase your heart rate throughout the day, the higher your chances of keeping the body in fat-burning mode Cook at home The more you can cook at home The more you will know exactly what is going into your system When you eat out, you never know what the chef has put into your food to make it taste better All they care about is that it taste GOOD! Sugar, butter, and oil are often used in large quantities to flavor many dishes That grilled chicken and vegetables you ordered isn’t going to have the effect you’re hoping for depending on the chef’s recipe Meditation and visualization This is one of the most powerful things you can The mind is like a powerful current of water You can create a current flowing towards the things you want, or you can create a powerful resistance negating all your hard work and effort Take a couple seconds throughout the day to close your eyes and visualize what you want your body to look like If you this, I guarantee you will make better choices throughout the day consciously and subconsciously You will also create a flow of things into your life that will pull you faster to your goal than you could ever imagine Believe and Achieve! Have more sex From a fitness perspective, there are many benefits to a healthy sex life Frequent sex reduces weight and increases testosterone levels Testosterone levels are responsible for physical strength, body mass, body shape, body hair, deep voice, and sexual function I’m guessing I don’t have to twist your arm on this one ☺ 10 food that burn more calories digesting than the actual content of the food! Acai Acai is one of the most powerful foods one can eat for health and fitness It is a small berry found in Brazil containing more antioxidants than any other food in the world When a cell oxidizes, that means it dies Anti-oxidants keep your cells alive It’s famous for it’s ability to increase the metabolism and calorie consumption rate It also lowers blood pressure and cholesterol It’s an incredible immune builder preventing cancer, eliminating breathing problems and curing heart conditions It also prevents a number of diseases such as cancer and arthritis “Acai for me!” is the name of the shake I get at Gold’s Gym everyday ☺ Broccoli Broccoli will put any vegetable to shame when it comes to health benefits Its stimulation of phase enzymes and high fiber content have been used to fight colon cancer, stomach tumors, lung cancer, bladder cancer, ovarian cancer, and prostate cancer It's nutrients suolforaphane and indoles also help in the deactivation of 4-hydroxsterone, an estrogen metabolite that encourages tumor growth in breast cells Broccoli has helped thousands of women fight breast cancer Most people don't realize that this green vegetable has more vitamin C content than oranges and more potassium than bananas Its immune system enhancement is powerfully effective as it also helps with DNA synthesis A smoker can decrease his chances of lung cancer by 69% just by eating broccoli Chili Peppers Chili Peppers are now being used in anesthetics to offer better pain relief during childbirth and surgery It works by selectively blocking pain-sensing nerve cells without disrupting other nerve cells that control movement Hot chili peppers are high in bioflavonoids These powerful anti inflammatories help blood vessel walls strengthen and stop excessive bleeding Its strong endorphin release also helps with PMS Apples An apple a day keeps the doctor away, but new studies show apples a day make the pounds go away Apples are loaded with pectin, a soluble fiber that aids in digestion It provides as much dietary fiber as a bowl of bran cereal Researches have found that those who add apples to their diet intake less calories feeling "fuller" for longer periods of time Apple consumption during pregnancy also reduces risk for childhood wheezing and asthma Carrots The carrot was first cultivated in Asia It offers the highest amount of beta-carotene among all the vegetables Besides being famous for its improvement of eye sight Carrots also help with sexual dysfunction and low sex drive It also prevents constipation and aids those suffering from itchy scalp and dandruff Carrots are fat-soluable, making it best digested with the presence of olive oil Spinach Spinach contains exceptional levels of iron, but because of the oxalic acid content, absorption is stifled To counteract this, pairing it with meats and high levels of Vitamin C, will increase the body’s ability to utilize iron Iron is part of myoglobin, helping muscle cells store oxygen Iron deficient people tire easily because their bodies are starved for oxygen increasing the risk of Iron deficiency anemia Black Raspberries Black Raspberries have a combination of nutrients that give it super healing power Doctors are now using black raspberries to treat an acid reflex condition called Barretts Esophagus preventing flare-ups and episodes Onions An entire onion only contains 63 calories and is made up of more than one cup of water It contains the compound GPCS, which has been responsible for aiding osteoporosis Beets One of the few vegetables where the roots and tops are both consumed as food The red color of the beet is an active ingredient promoting the production of antioxidant liver enzymes Eating processed meats create cancer causing nitrates in the stomach Beets are a great ally for minimizing nitrates and fighting stomach cancer They also contain folate, which helps fight fatigue and depression As far as weight loss, beets flush water through the system getting rid of any water retention Just be prepared, cause they may turn one’s urine red Celery Celery contains only calories for every in stalk The digestion of the green stalk burns 25 calories, giving it a 19 calorie deficit to the body It has the highest negative calorie content of any food Unfortunately the ranch dressing ruins this effect since both are usually served together It’s my pleasure to share this information with you and I wish you the best on your fitness journey You now have everything you need to conquer your highest fitness goals Good Luck! Go Get ‘em ☺ -Bryan Hawn Copyright 2008 All Rights Reserved