3 Easy Changes to help you lose weight fast

Hey everyone! 

Im going to share with you the 3 easy ways you can lose weight. These 3 tips are instant changes you can make in your diet that require no thought! 

• 1. Drink more water

I'm sure you all have heard this so many times before, but I cannot stress how important it is to drink water. 

Many times when you think you are hungry, your body is actually thirsty! 

Next time you feel like you are hungry, instead of reaching for a snack, pour yourself a nice cold glass of water. 

Studies have shown that if you drink 2 glasses of water before a meal you will eat less throughout the meal. 

If you are not a huge fan of water, here is a great tip: 

Add fruits and veggies into your water! 

Refreshing Fruit/Veggies Water

The fruit and veggies will steep into the water, and give you a cool and refreshing drink perfect for summer. 

I always keep frozen fruit in my house: strawberries, blueberries, and berry blends

So all you have to do is add a few frozen (i prefer frozen because it acts like ice) or your favorite fresh fruit then feel free to add veggies or herbs! Here are some of my favorite combinations: 

-Cantaloupe and Cucumbers 

-Strawberries and silantro 

-Lemons and Mint leaves

Feel free to test out your own combinations, we would love to hear what you come up with!

• 2. Watch your peanut butter! 

Ok so I'm going to be honest, at one point this year I was seriously addicted to peanut butter. There is nothing wrong with getting healthy fats, however nuts are extremely dense in calories, and if your not careful, it is very easy to overdo it. One spoon becomes two and then gets out of control from there. I forced myself to give it up because I just didn't have the self control. 

I knew there must be a way to not cut it completely out of my diet. 

The key here is portion control. I would prepackage myself 15 almonds that I would eat at night. This is seriously the best tip of advice I can give you all! If there is a trigger food (like peanut butter is for me), be honest with yourself, and find a way to portion it out. 

Also I find that if I am on the go and traveling, I love to pack Emerald 100 calorie packs of almonds. They come in a variety of flavors such as natural, coco roast (my favorite), smoked, even different nuts, and with only 1 gram of sugar and 9 grams of fat they will not break your diet. 

They are great if you want a simple and fool proof way to stick to a small portion size without depriving yourself of healthy fats! 

 Approved mustard



Sriracha = best stuff ever

• 3. Add spices to your foods

I have found that if I feel I am extremely hungry, I will add hot sauce, cayenne pepper, or sriracha sause to my chicken, eggs, and fish (or whenever I can!). Spicy foods will not only boost your metabolism, they will also make you feel full a lot quicker! 

If you are not a fan of spicy, try using mustard instead of ketchup. Studies have shown that mustard helps to make you feel satiated quicker. 

 Mint leaves from my mama's garden

Or if your not a fan of spicy foods or mustard, try incorporating mint after your meals. 

You can do this by eating mint leaves, making mint tea, making mint water (as shown above), chew on a piece of mint gum, breath mint, or even  simply BRUSH YOUR TEETH. Studies have shown that both mustard and mint will help tell your brain that you are full. 

I hope this 3 instant changes will help you like they helped me! 

Kyle H: New AAG Model

His perfect beach body results not only from intense weight lifting, but from a wide range of sportive activities and passions. Kyle H. is from the state of Michigan. He's a college student and personal trainer. He plans to one day open his own gym catering to power lifters and calisthenics. Kyle likes all sports but especially loves to do gymnastics and has played ice hockey since he was a kid. Some of his hobbies include beach volleyball in the summer time and snowboarding in the winter. He of course also loves to workout at the gym.


Age at date of debut on AllAmericanGuys: 19 years
Height: 5'11
Weight: 170

You find many high quality photos and videos of Kyle H. here on AllAmericanGuys.

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Jon Hayes: New AAG Model

His winning double bicep pose and his muscular, sculpted physique are only some of his many fascinating characteristics. Jonathan Hayes is not your ordinary guy, he is a Thai-German mix, born and raised in Bangkok, Thailand. Jonathan came to the states a couple years ago to continue his pursuit in education and sports at the University of South Florida where he earned his Bachelors in Psychology. Jonathan hopes to one day publish books revolving around the topics of self-motivation and success. When he isn’t indulged in his writing, Jonathan loves to spend most of his spare time weightlifting and learning as much as he can about the subject in order to build a perfect physique. Not always being as fit as he is now, Jonathan hopes to one day teach and inspire the “underdog” of this generation and others to overcome.


Age at date of debut on AllAmericanGuys: 24 years
Height: 6'0
Weight: 180

You find many high quality photos and videos of Jon Hayes here on AllAmericanGuys.

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The Road Map To Successful Bodybuilding Routines

By Emmanuel Palmer

From Greek gods to Hollywood action heroes, the symbol of ultimate strength and virility are muscles, muscles and more muscles. Don't just try to live up to seemingly impossible standards--do it. There are ways to build muscle fast and if you're up for it, this article is for you.


Bodybuilding routines are only as effective as the adherence of the practitioner to three important characteristics: a solid weight training program, a balanced diet and quality rest. There are many who are overzealous in working out but without the proper rest and diet, your training won't be as successful as it should be.

The first issue to be addressed is the training. All workouts should always begin with proper warm-up and thorough stretching. This prepares the body for the physical rigors it is about to endure. Start with lesser weights and work your way to the higher loads regularly as you increase in strength and endurance. Keep switching up the reps/sets and weight every couple of weeks so your body keeps progressing.

All you need is a 60 to 90 minute workout done two to four times a week. You can achieve great results through split training-targeting specific muscle groups on certain days. This ensures maximum efficacy for each session. You can do something like this: Monday- chest and abdominal muscles; Wednesday- back and arm muscles; Saturday- upper and lower leg muscles. If you are trying to put on a bulkier frame, keeping cardiovascular training once a week is good enough for now.

Because you are only training around three times a week, use the other days to focus on getting quality rest. Extreme physical activities put little tears on your muscle tissues. Rest, particularly deep sleep serves to repair these tissues, hence the stronger and bigger muscles. Look at the bulky trainers who take a sabbatical from training, they come back bigger than ever. Sure they aren't as rock-hard as they were but at the start of your training, what you need is weight gain so you have something to work with when you work out. Rest well-it is the most stress free way to build muscle fast.

Eat plenty of the right kinds of meals and you will get to your weight goal destination sooner than you think. Since you are aiming to gain more weight, be sure to take your calories from healthy sources of protein and carbohydrates like lean meat, fish, whole wheat grain, etc. Make use of supplements that can help fill in the calories and nutrients you need. You can also drink protein shakes when you work out to fuel your body as it expends energy in training.

There are a number of bodybuilding routines that can help give you the body you want--find one that is best suited for your body type. Look over the weight training program you have. Give proper attention to the rest of the ingredients that make your training successful-a healthy diet and sufficient rest; your best body can't be far away.




About the Author:
Emmanuel Palmer can give you excellent strategies on how to build muscle fast. Get a fit and well-defined body body now with the right Bodybuilding Routines.

Great Nutritional Advice for Excellent Bodybuilding Results

By Neal Gold

"Put down the tablets", that is the first thing any serious physical fitness trainer will say today. The bodybuilding supplement sector is a multi-million dollar industry. It generates big revenues on the sales of its products and hence can afford to invest millions of dollars in marketing. Don't be deceived into thinking that a supplement could do miracles for you. The supplements are typically substances which you find in food and which have actually been dehydrated and packaged by these companies. If you look at the cost per kilo of this "food" you will discover it's much cheaper to simply eat fresh and organic foods. There are also drugs readily available that promise to make your muscles grow at amazing rates however these go against the viewpoint of natural bodybuilding. In the 80's a lot of individuals suffered serious side-effects from doin this and it isn't recommended.


What you ought to be doing is consuming properly and drinking a lot of water. Muscle tissue is composed of 70 % water. A shortage in water could damage the muscle tissue. Water is part of numerous biological processes, including muscle building and fat burning, and so it is truly essential to consume a minimum of two liters of water a day, specifically after a training session.

You ought to be consuming five to six complete bodybuilding meals a day. From these meals, one needs to be had before going to bed or during the night. You ought to eat a full course meal approximately 90 minutes earlier going into training and drinking a protein shake within 60 minute after training.

You should calculate exactly what your RDCA (required daily calorie allowance) is. This can be done with the assistance of a personal fitness instructor or by going on the internet and figuring out what the calorie consumption is for all the exercise you undertake during an average 24 hour period. Calorie consumption is greater for tall individuals with a heavy build so be certain to take this into account. Age and type of metabolism are also elements which need to be taken into account. Once you have calculated the number of hours you spend sleeping, sitting, walking and training you will know how many calories you need to consume day-to-day. Add 500 calories to these to allow for optimum muscle growth.

If you usually tend to be skinny you should have a higher percentage of fat and less protein and of you have a tendency to put on fat, you need to consume less fat and more protein. The percentages for skinny individuals usually are: 25 % protein, 50 % carbs and 25 % fat. The portions for overweight individuals normally are: 35 % protein, 45 % carbs and 20 % fat.

The other half takes place at the dining table if half of the muscle building activity happens in the fitness center. Follow our eating recommendations and you will see the outcome.




About the Author:
We are an on-line company that is enthusiastic about natural bodybuilding. For costumer evaluated body building techniques and safe meal supplements visit us at howtobuildmusclefaster.co.za.

Build Bigger Muscle With The Right Weight Lifting Workout

By Emmanuel Palmer

Everyone wants to look great, who doesn?'t? You get more admiring glances and you even get special favors once in a while; but more than anything you feel better about yourself. If you weren't born with a wrestler's body, thank God that would be too scary. However, if you are naturally skinny or hefty, you still can a great physique if you have enough determination, motivation and maybe get a little bit of kick out of physical pain?the good kind only.


So how do you build bigger muscle? This is how it works: physical activity, especially the ones that involve heavy lifting of weights, put little rips on your tissues. Don't be too alarmed, that is completely normal. As you sleep, special glands are released to repair and develop these rips; helping form bigger and stronger muscles that can endure the added stress placed upon it.

Always do some warm up exercises before working out. This stimulates blood flow to your heart, lungs and muscles; moreover raising your body's temperature for optimal training performance. If you plan to bulk up, do only 10 to 30 minutes of cardiovascular exercise. Stretch before, during and after your workout to minimize soreness the next few days.

There are quite a few exercise equipment and drills available for your training. What is crucial is that you study and plan the factors that make up an effective workout program to fully maximize the muscle groups worked on that day. Some of these factors would be the frequency of training, reps and sets performed, and weight loads to be used.

As you start, try 2 to 3 sets of lower weights done in 12 reps. The weight is chosen according to the load that exhausts the target muscle by the 12th repetition. Use more manageable weights first and experiment on succeeding sessions on what will work best for you personally. If the aim is to build bigger muscle then rest between sets should be about 60 to 90 seconds only.

Ask any professional trainer and they will advise a two to four day split training on specific muscle groups. You can either split between the upper (arms, back, chest, shoulders) and lower (legs, stomach) body; or between muscles that work together. Always train the bigger muscles and work your way down to the smallest to ensure that you get the most out of each workout session.

Listed below are some exercises to help you get started: Legs- squats, front squats, lunges and leg press Chest- barbell bench press, dumbbell bench press (flat, decline or incline) Back- T-bar rows, lat pull downs and deadlifts Shoulders- dumbbell rear felt flyes and military press (sitting and standing) Arms- dips, barbell curls and close-grip bench press Stomach- crunches and leg raises

Never neglect your fluid intake especially as you begin your training regimen; drink around 10 to 12 glasses of water per day. Take time to cool down and stretch well after workouts; it will do your body good. If you have any pain in your body that is clearly not muscle soreness, go to your therapist as soon as you are able. Your weight lifting workout is ready - start it today and see the results early. Enjoy!




About the Author:
Emmanuel Palmer shares his expertise on how to build muscle fast. Get your complimentary Weight Training Exercises today.

Top Bodybuilding Tips for Vegetarians

It is generally thought that bodybuilders must be eating huge hunks of red meat every day to help them build muscle, but really it is not necessary to have a meat based diet to put get ripped. In the following post we will talk about how vegans and vegetarians can effectively build muscle without compromising their principals and nutritional choices.


As a vegetarian bodybuilder you might have trouble taking in enough calories. To combat this, make certain that you constantly carry a packet of nuts and dried fruit with you. Likewise, eat regularly. Do careful calorie counts, but be aware of your height, weight, age and your metabolic process. You must be consuming roughly five hundred calories above your day-to-day required calorie intake for optimum muscle growth.

Make certain you are correctly dividing up your macronutrient consumption. If you are a skinny ectomorph somatotype, you should be eating 25 % protein, 50 % carbohydrates and 25 % fats. If you often put on weight easily you belong in the endomorph somatotype category, and in that case you ought to be eating as follows: 35 % protein, 45 % carbs and 20 % fats.

For the best body building, consume five to six meals a day and consume a lot of water. Water consumption is directly responsible for specific biological processes needed to drop weight and develop muscle. Drink a minimum of one and a half liters of water a day and always drink after working out.

Veggies which are rich in muscle building trace elements are: yams, sweet potatoes, kale, broccoli, green spinach, tomatoes and peppers. Make sure that they are part of your day-to-day diet. Vegetables must not be boiled in water. You can cook them in the oven using a casserole dish with a tight fitting lid. Wash the vegetables and put them in the casserole with 50ml of water on the bottom of the pan, to prevent the veggies from burning. Cook at medium heat for 60-90 mins. Once the vegetables are cooked you could add salt and a little raw olive oil or flax oil.

Eggs are an outstanding type of protein for vegetarians. The protein is absorbed much better when the egg is eaten whole and when it is raw. Maybe leave scrambled eggs a little bit wet or drink a raw egg in a shake. Raw eggs can carry diseases so it is vital that you find a highly credible producer of free range eggs. Battery chickens and eggs are a lot more vulnerable to disease than healthy free range chickens and eggs.

Weigh powder is an excellent source of protein however not all weigh protein powders are from a vegetarian source, so ensure to find out about the particular brand name you want to purchase. Additionally find out about any supplements you may be taking as not all supplements are plant based. However, practically anything you could find in the mainstream market you will be able to find in a variation appropriate for vegetarians and for vegans. There are likewise supplements available for Muslims and for orthodox Jews, which are prepared according to precise spiritual precepts.

Vegans, who do not eat eggs or milk products, might find it very helpful to introduce vegetable protein powders into their daily diet. The most highly recommended are soya protein, rice protein and hemp protein. Soya is an extremely controversial foodstuff and many individuals do not recommend it. Our experience with the dried protein powder is a positive one. You have to nonetheless make sure that it is organic as there is a lot of genetically modified soya on the marketplace. Also the dried protein powder seems to be much easier to digest than the actual legume. Rice protein is gluten free and this is a big benefit for individuals suffering from any type of gluten intolerance or irritable bowel disorder.

Vegetarians and vegans will need to be a bit more careful about their diet plan and invest a little more time in the kitchen however all in all they will not have great difficulty putting on muscle if they follow our easy guidelines.