Introduction to Fitness and Weight Loss


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Fatloss Secrets of All Natural Bodybuilders!abdominals

fatloss abs!













 I am NOT a bodybuilder, but I have used many of their fat loss techniques to drastically transform my body and reduce my body fat in a matter of weeks!



This site is for fat loss. If you are skinny and want to GAIN WEIGHT,
please click here to learn how to diet and train for more muscle mass



How to lose fat and get ripped, fast!

To attain incredibly low body fat levels quickly, many all-natural, professional bodybuilders use a few simple dieting concepts that remain relatively unknown to the general public.

Most people believe that they must be a "bodybuilder" to use this information, but that simply is not true.

You DO NOT have to be a bodybuilder to get great results from these techniques. Anyone who wants to lose fat, CAN use their techniques to lose bodyfat at an unbelievable rate!

The "not so good" way to lose fat

If you just need to lose a few pounds, then you will probably not want a diet that is too extensive. Though I do not recommend them, most people in this situation usually go on some sort of "fad" diet that will cause them to lose weight from a reduction in calories. These diets do work, but you should be aware of the problems that come along with them:

Studies have shown that the majority of people who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat a special food for a few months and lose a large amount of weight, but what happens when it's time to go back to regular food? Most people usually start gaining weight again.

Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results.

Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, it should also help you to develop the correct eating habits necessary to maintain your new body.

You will lose more muscle mass than body fat. Now, you may say, "It does not matter as long as I'm thin", but understand that muscle burns more calories than fat -- this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm and more defined physique.

If you end up with less muscle than when you started, you can bet that your metabolism has been slowed a great deal, which, in the long run, means your body will be burning fewer calories and storing more fat.

Ultimately, you may get down to the weight that you desire, but you will have more body fat, less muscle mass and no muscle tone. This is why people who have a history of dieting off and on (yo-yo dieting), will lose weight and look thinner, but still remain very soft or "jiggly". You know them because of their waving triceps. This type of dieting is notorious for weakening the immune system.

The best way to lose fat

Honestly, if you are tired of being overweight and "soft," or if you desperately just want to develop your "six pack," then you must educate yourself and get serious about changing your body. It has to become a priority in your life (at least until you reach your goal). There are no quick fixes, however if you use the right information, you will be able to make dramatic changes to your physical appearance in a very short period of time.

For the last few years, I have been researching ways to gain muscle and lose body fat. During that period of trial and error, I have learned to follow those who have been successful and losing fat and gaining muscle.

Natural bodybuilders have been successful in losing bodyfat while maintaining their muscle mass for years. Their techniques work, plain and simple!

"Smart" Dieting

All bodybuilders know that the first key to gaining muscle and losing fat is eating correctly. When I say eating correctly I mean not only the correct amount of calories, but the correct amount of protein, fat and carbohydrates taken at the correct times. In the past, I would just skip over this part. It seemed too difficult to grasp. That was a mistake. Your diet is the single most important element of a successful fat loss program. It should be geared to maximize fat loss, while minimizing any muscle loss. Here are a few key points to remember:


To lose fat you have to eat! DO NOT starve yourself. Your body is designed for survival, and part of it's survival mechanism involves storing and holding onto bodyfat to be used in times of food shortages. If you make it a habit of not eating, or eating only a small amount of calories each day, eventually your body will think that you are in a time of famine a begin to slow your metabolism. Your body is just trying to conserve energy (calories) because it is getting so little nourishment.

Your metabolism determines the rate at which your body burns calories, so if you have a fast metabolism, you will burn a lot of calories without much effort. If you have a slow metabolism, it will be very difficult to burn calories — especially fat calories. Your body will always slow your metabolism in response to low calorie dieting.

To avoid this, you simply must eat. Unfortunately, eating three meals per day will not cut it! It does not provide your body with the constant flow of nutrients and energy it needs increase your metabolism and burn fat. Ideally, you should strive to eat 5-6 meals evenly spaced throughout the day.

Here is an example of my fat loss diet schedule:



8 am

Whey protein powder, vitamin C (1,000mg)

9 am


10:30 am

Meal [egg white omlette] with Glutamine, and vitamin C

1:30 pm

Meal 3 [5oz chicken breast, 1 cup of brown rice, small salad]

4:30 pm

Meal 4 [snack]

7:30 pm

Meal 5 [6oz of tuna, 1 cup of vegetables]

10:30 pm

Whey protein powder, vitamin C and Glutamine




Your diet should create a mild caloric deficit. In other words, your body should burn off more calories than you take in. After your body has used all the food calories for energy, it should (in theory) turn to using your fat cells for energy. However, as I stated earlier regarding fad diets, this is not always the case. Without resistance training to stimulate muscle growth, and diet manipulation to prevent muscle loss, your body will turn to using muscle cells for energy instead of fat cells!

Anyone interested in losing bodyfat, should begin by eating around 10-12x their bodyweight in calories.

Eating six meals each day, weight training and cardio will help to increase your metabolism. Because of this, everyone will have an initial loss of weight, and then the results will begin to taper off after a couple of months. What you must do it stick with the diet and be consistent. The fat will begin to come off again if you do not quit.

After about 6-8 weeks you will have to change your program since your body will have adjusted itself to the calorie levels and it will have also made the diet much less effective by slowing your metabolism. This is where cycling your diet will be beneficial.


The ideal fat loss diet contains moderate amounts of fats, moderate amounts of carbohydrates and large amounts of protein. Protein helps to build and repair muscle, and it also aids in increasing your metabolism and enhancing your immune system.

To promote maximum muscle growth and repair, you should try to eat at least 1 gram of protein per pound of bodyweight. Some good sources of protein are lean meats, egg whites, whey protein and soy protein isolate.

I recommend starting with a diet that is around 40% protein.

Many of you may worry that this amount of protein is too much or harmful. And I understand your concerns. However, since everyone is different (size, weight, metabolism, physical stresses, lifestyle, etc.) it is almost impossible to have a standard number. I believe that any amount over 2x your bodyweight is too much, however, that is a matter of opinion, and so are all of the answers you will get to this question.

Most doctors will also say that you are eating too much protein. "All that protein is not necessary", they say. They are however assuming that you are an average (sedentary) individual. They do not take into account demanding physical activities like weight training, which put strains and stresses on your body that the average person does not have to deal with.

It is true that large amounts of protein can put a strain on your kidneys. Ammonia and urea (waste produced by protein assimilation) are removed from the bloodstream by the kidneys and liver and excreted in the urine. When you have a lot of these waste products in your system, your kidneys will have to work harder to keep your system clean.

There has been no major study on the effects of a high protein diet on individuals or athletes with healthy kidneys. There was however, a study done in 1982 with patients who already had kidney problems. The high protein intake, did of course further degrade their kidney functions.

Those with a history of kidney or liver problems should probably not be on a high protein diet. If your kidneys cannot efficiently remove any excess production of ketones from your bloodstream it will increase your blood acidity, which can lead to other problems. Because your liver is also involved in the process of metabolizing protein, if it is not functioning properly, high protein diets can cause further problems due to the added strain.


Yes, that's right, fat! I know what you are going to say -- "My doctor said that my cholesterol level is too high and I should eat a low fat. . ." Sound familiar?

You have to understand where your doctor is coming from. Most people in the medical profession tend to be on the overcautious side. If it's not a fact among their peers, it will be dismissed by them.

However, many techniques that bodybuilders, weightlifters and athletes use to gain strength and weight have not been proven the medical community, so they consider them ineffective. For example, most physicians still argue that steroids and hormone supplementation does not increase lean body mass, because there has been no study on this level--but bodybuilders know differently.

Saturated fats (found in all animal flesh, eggs, some vegetable oils) will raise your LDL (bad cholesterol) level. This is the stuff that clogs arteries, but impossible to cut out of your diet completely.

Saturated fats are the cause of many illnesses like heart disease, and cancer, so beware. However, Essential Fatty Acids (EFA) are unsaturated fats that are necessary for thousands of biological functions throughout the body. Since they cannot be manufactured by the body, the must be provided by your diet.

Essentially, these are the only fats you will ever need. There are two types of EFA's, they are linoleic acid (omega-6) and linolenic acid (omega-3). Linoleic acid is primarily found in oils like canola, sunflower and safflower. Linolenic acid is found in cold water fish. It is also found in linseed oil. Oils that contain both fats include evening primrose, borage and my favorite, high lignen flaxseed oil.

These fatty acids not only help increase testosterone production, they aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production.

Having high cholesterol levels does not mean that you will have coronary or heart problems in the future. About half the U.S. adult population has total cholesterol levels less than 200, which is considered desirable. But it is a fact that just as many heart attacks occur among people with total cholesterol levels less than 200 mg/dL as occur among individuals with total cholesterol greater than 300 mg/dL.

To avoid heart or blood vessel problems in the future, it is recommended that you concentrate on RAISING YOUR HDL levels instead of concentrating on lowering your total cholesterol.


There is a lot of hype in this industry. Some supplements are a complete waste of money, but there are also a few great products out there that can really help you — if you have the correct diet and training program in place.

The key word here is "supplement". They supplement your existing diet and training program. If you are not training and eating correctly then they will not help you. You will be wasting your money! Supplements are not a substitute for proper nutrition and training.

The supplement that has helped me to lose the most fat has to be whey protein powder. This product helps me to get my required daily protein amount without having to eat a lot of animal products like beef or chicken (though I do eat a lot of chicken). It is also very quick to drink and can be mixed with a variety of foods or liquids. In this respect, it is much better than meat or poultry; not to mention far more convenient.

Two other supplements that I advise everyone to use in their program are Vitamin C and the amino acid L-Glutamine. The vitamin C aids in connective tissue repair, while the glutamine helped to strengthen my immune system, maintain cell hydration and protect against muscle breakdown.

The secret to getting a "six-pack" is DIETING!

If you ever want to see your "six pack" of abs, DIETING is the only way! Many people will dispute this, but I'm sorry, it's the truth. No amount of crunches, ab gadgets or special hanging abdominal exercises will make your abs magically appear. You cannot spot reduce. In other words, you can't burn abdominal fat simply by doing abdominal exercises. Your body doesn't work that way.

Go to any auction site on the web and you will see hundreds of those fancy ab machines for sale. Why do you think that is? It's because they don't work. If they did, do you think people would be trying to get rid of them?

If fat is covering your abs, implementing a consistent fat loss diet, coupled with moderate exercise is the only way to reveal your "six-pack". I used to work my abs almost everyday. Doing unusual and difficult exercises -- trying to make them appear, but they never did.

ripped abs from fat-loss and dieting, not crunches!It was not until I start dieting correctly that they finally began to reveal themselves. During my fat loss program, I only worked my abs by performing crunches (yes, regular crunches) 3 times per week, before my weight training session.

To be totally honest, 3 times a week was too much. Your abs are just like any other muscle, and technically should be worked no more than twice per week. Even though I know it's not helping me, I still work my abs 3 times per week -- it just makes me feel better (I'm human) -- but no more than that.

No matter how many times I say this, it will not sink in with most people. They will still continue to look for that magical abdominal exercise, or secret product. Here's the secret --

"Abs are made in the kitchen, not in the gym!"


Consistent Exercise (Aerobic and Resistance)

To accelerate your fat loss and increase your muscle mass, you need to train with weights.

The benefits of weight training are so positive, that I cannot understand why everyone is not doing it. For example, it helps to increase your muscle mass. This is essential because muscle burns more calories than fat, so the more muscle mass you have the faster your metabolism.

Weight training also tones up your existing muscle, giving you a more shapely silhouette. With the right exercises, it can broaden your shoulders, trim your waist, lift and tighten and lift your butt, tone your thighs and broaden your chest. As an added bonus, weight training also helps to strengthen your bones and tendons, which is essential for helping to prevent injury as we age.


Not only did I have to change my diet, but I had to learn the correct way to weight train for muscle mass as well. In the past, I was using mostly machines, and had no reason to use free weights. this was a mistake.

The only way to gain muscle mass quickly is to use free weights. Most machines are a waste of time and they give you a false sense of strength. Pro bodybuilders and Olympic athletes do not use machines — they use free weights almost exclusively!


I also had to stop training so often. Some people still believe that the more training means more muscle and increased fat loss. Not true. It doesn't work that way. Working out too often does not allow your muscles the necessary time to recuperate. Not only will you not gain any muscle, but you will be setting yourself up for chronic injuries from over training.

Improper diet and over training are two reasons why most people never get beyond an average physique. I see people at the gym who workout 5-6 days per week for 2 hours or more each day – but they always look the same.

For my program, I worked out 3 times per week, working my upper body twice per week and legs once. I kept my workout between 45 to 75 minutes and concentrated on exercises that worked large muscle groups like bench press, squats, deadlifts, pull-ups and dips.

I used heavy weight (weight that was challenging for me), and low reps. I rested 2 minutes between sets and increased the weight after each set. My body adapted quickly to specific workouts so I had to change my parameters (sets, reps, tempo, exercises) frequently (usually every 4-6 weeks).

Below is an example of my first workout:


Wednesday (Legs)

Friday (Chest, Shoulder,Triceps)

Sunday (Back, Biceps)

leg extension superset

4 strips sets

Crunches (4 sets of 50)

Flat bench press
incline dumbbell flyes superset

Shoulder press
side raises superset

Tricep pushdowns

Reverse incline leg raises
(3 sets of 45)

Wide grip pull-ups
latbar pulldown superset

EZ bar bicep curl
incline dumbbell curls superset

(4 sets of 50)


Notice that my workout days are not the normal Monday, Wednesday and Friday. It does not matter which days you choose. At the time, these were the only days I had available since I was working 12 hour graveyard shifts!

I believe that one of the most important benefits of weight training is more psychological than physiological. It not only is one of the best stress relievers around, it gives you a sense of accomplishment and pride after each workout. After I workout, I always feel as if I actually "got something done today!"


To shed the fat quickly, aerobic exercise is essential -- it is not an option. Many people will begin to see results just from this alone.

It not only helps to burn fat and calories during the actual time you are exercising, but it also elevates your metabolism for hours afterwards. This leads to greater calorie burning and fat loss throughout the day.


Any exercise that elevates your heart rate for about 30-45 minutes will do. I prefer riding a stationary bike, but many people prefer running, climbing stairs, aerobics classes or boxing.

When choosing an exercise, make sure that it keeps your heart rate elevated consistently without breaks. Some "stop & go" sports like basketball or football, are not adequate candidates for our purposes. These game have too many pauses, breaks and periods of low activity. They will not keep your heart rate elevated long enough to burn much fat or elevate your metabolism.

It is not the simple fact of doing the cardio that will increase your fat loss, but when you do it and what you eat. The only time you should be doing cardio for fat loss purposes is first thing in the morning before your first meal -- this is when you burn the most fat.


 (Any cardio exercise that you do for ten minutes or more at any time during any day of the week will be very beneficial for you over all personal fitness and health. You should try to always do aerobic exercise after any weight training program.  The stored energy in your muscles and live will be to some degree depleted which opens the door to fat burning.    If you are unable to do cardio in the morning before your first meal, then work it in at what every time is convent for you. Doing a minimum of ten minutes of cardio as two to three times a day and as many times a week as possible can offer a great reward for your total being, spirit soul mind and body. Your body was made to do cardio work on a regular bases. Denying it this required activity, usually cost a much to great of a price to be paid.  The price required,  if the future could be for seen,  would usually be unacceptable by most individuals.  The secret is that we can look into the future by the statistics of what is happening to others who have made life style decisions that included a certain type of eating habits and a sedentary life style.  You can be different.  You can choose to make the right choices.  RP) 


The pace should be moderate otherwise you would be working towards cardiovascular endurance, not fat loss.

After about 4 weeks of this, you can then add interval training into the mix to change things up. This is when you do one minute of normal intensity, then one minute of high (almost max) intensity. You alternate this for 30-45 minutes.

I know aerobics instructors who teach 5-6 classes per week, but are still soft and overweight. You would think with that much cardio exercise, they would be ripped. They are not because their diets are not correct and they do not train at the correct times for fat loss.

If you are a beginner, start out slowly. Exercise at a moderate pace for about 15 minutes, no more than three times per week. Keep your heart rate around 130-140 beats per minute. Eventually your goal will be to work up to 30-45 minutes of moderate-high intensity cardio 3-4 times per week.



Be Consistent

This can be the difference between success or failure. Just wanting to lose weight is not enough. You have to be willing to put up with the temporary inconveniences that comes along with fat loss dieting. However, if you really think about it, anything in life that is worth having will cause some inconvenience before you get it.

If it's not a priority, then fine. Stop fooling yourself, and wasting your time. Stop whining about losing weight, and get on with your life.

But, if you really want it, then make it a priority in your life, and do it.

There should be nothing standing between you and your goal. Until you reach your desired body, you should be living, breathing and eating fat loss.

Here's a summary of the fat loss concepts I use:



Are You Ready?

If you've been thinking of getting in shape and losing a few unwanted pounds, then what's stopping you? Do you think that you can't lose weight? Have you been told that you can't change your body because "that's your natural, genetic, blah, blah, blah".

Don't believe it. Losing unwanted body fat is not difficult. It's just a matter of consistency.

It appears more difficult that it actually is simply because most people either expend too much energy doing the wrong things, or they just give up because they cannot make the necessary lifestyle changes needed. Well, if not now, then when?

The fact is more than 59% of the adult population can be classified as clinically obese. Men are considered obese if they have a body fat level that is over 25%. Women are classified as obese if their body fat level is over 30%.

This year, more than 300,000 men and women will be sent to an early grave because of the damaging effects of being overweight.

Being a victim of a chronic diseases like type 2 diabetes, hypertension, strokes, heart attacks, heart failure, prostate cancer, gall bladder disease, gout, pickwickian syndrome, sleep apnea and a host of other obesity related illnesses can be avoided, by adjusting your diet and adding a little exercise to your weekly routine.

Good luck,

A. Ellis

Anthony Ellis

bicep flex

How to reveal your six-pack | Tone Your Lower Body
Free Downloads | Links


After years of wasting my time and money, I finally attained the body I've always wanted in just 16 weeks. You can do the same if you follow these four simple steps:



Decide on a very specific goal.


Educate yourself.


You must learn the best way to build a house before you start building. Otherwise you will be wasting your time and effort.


Plan and organize yourself.


You must put all your great information into a training program that you will be able to follow everyday.


Carry out your plan.


Follow your plan consistently, without fail until you reach your goal.




Now there are many other things that you can do to help you build mass, BUT these 10 things are the bare essentials. In other words, they are absolutely necessary for a successful program.


1. Weight Train

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of "free weights" like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

For anyone trying to gain muscle, several things must be done. One is to train with heavy weights. By heavy I mean a weight that is challenging for YOU. The average guy in the gym usually works with a weight he can lift for 10-15+ reps. For mass gaining purposes, this is too light. Using an appropriate weight, you should only be able to do 4-8 reps. That's it! Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. This added stress causes the involvement and stimulation of more muscle fibers, which will cause rapid muscle growth.

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you shoud not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated. Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance. Click here for my favorite mass building exercises..

If you are working out at home, make sure you check out this site for some greate home fitness equipment.


2. Eat More Calories

The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you’ve never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.


3. Eat More Protein

Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.

Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth.To build muscle, you should try to get at least 1g of protein per pound of bodyweight.

Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.

Here is one of the protein supplements that I recommend.


4. Eat More Often

To gain weight, you will be eating a large amount of calories. Unfortunately, your body can only assimilate a certain number of calories at each meal. For our purposes, eating three meals per day is not beneficial. If you had to eat 3,000 calories per day, then you would end up eating 1,000 calories at each meal. The average person can only use a portion of those calories. The excess will be stored as fat or removed from the body.

To enable your body to actually assimilate and use the 3,000 calories you will ingest, you have to reduce your meal size and increase your meal frequency. Splitting your calories into smaller, more frequent portions will enable food absorption and utilization of nutrients . I always eat six meals each day, evenly spaced out at three-hour intervals.

My goal is to provide my body with constant nourishment throughout the day. So if it typically takes about 2.5 hours to digest most meals, want to be eating another meal just as my last meal is leaving my stomach. I do this because my body is constantly in need of nutrients to repair itself. I do a lot of damage during my workouts and completely stress my system. My body is trying to "adapt to the stress," but in order to do this, it needs consistent fuel.

If I ate only three meals per day, then my body would be without nutrients for about six hours between each of those meals! This is unacceptable for skinny guys. Without food, your body will quickly begin to breakdown muscle tissue for energy.


5. Eat More Fat

If you want to gain muscle mass, you must eat enough dietary fat. Dietary fats play an essential role in hormone production, which in turn is responsible for growth and strength increases. I have never gained muscle on a low fat diet, though many people still believe that eating fat makes you fat. This is absolutely false. In fact, there is a very popular muscle gain diet that been around for years, called the "Anabolic Diet" that requires you to eat only fat! Butter, bacon, and heavy cream are all on the menu. Though quite extreme, this diet does work.

Most people are overweight because of a diet high in simple carbohydrates, not from eating fats. If your diet is too low in fat, your body will actually make a point to store any fat it gets, because it doesn't know when it will get more. A low-fat diet will also lower testosterone levels, something we do not want when trying to gain weight. Studies have shown that dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels. The inverse is also true. A decrease in dietary fat intake is usually accompanied by a decrease in free testosterone levels.

However, you don't want to increase your intake of saturated fats. Saturated fats are what cause disease and coronary problems. Though you will always have some saturated fats in your diet, your main focus should be to increase your intake of Essential Fatty Acids (EFAs).

EFAs are unsaturated fats that are necessary for thousands of biological functions throughout the body. Because they cannot be manufactured by the body, the must be provided by your diet. These fatty acids not only help increase testosterone production, but they also aid in the prevention of muscle breakdown, help to increase your HDL level (good cholesterol) and assist in hormone production. To get your recommended amount of EFA's, I recommend supplementing your diet with either Udo's Perfect Oil Blend (which combines omega- and omega-6), or Cold-Pressed Flaxseed oil (which is mostly omega-3).


6. Drink More Water

To make sure that your muscles stay hydrated, you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle, takes longer to repair itself than one sufficiently hydrated.

Drinking a sufficient amount of water not only increases your vascularity (more visible veins), but it will also help to quickly remove toxins from the body. Protein generates metabolic waste products that must be dissolved in water. Without enough water, the kidneys cannot efficiently remove these wastes.


7. Take a Multi-Vitamin

There are many supplements and specific muscle gain enhancing products that I recommend using in my book, but I have to remember that this is only the 10 most important elements of a successful mass program. So, I have to keep this brief and to the point. All of the other products will help, but they are not essential. So, I will only touch on two vitamins supplements.Multi-Vitamins and Antioxidants.

If you want to gain muscle, you must make sure that you are not deficient in any vitamin, mineral or trace element that your body needs. I know many people are going to disagree with me, but I believe that in this day, we absolutely need to supplement our diet with vitamins and minerals. I know that those who are against using vitamins are going to say that if we "just eat a balanced diet. . . ", You know the rest.

Well first, eating a balanced diet is easier said than done. America is the most overweight country in the world. Most people don't even know what a "balanced" diet is. Balanced with what? Experts will continue to spout, "eat a balanced diet," while Americans feast on nutritionless fast food and sugar.

Second, not only do our bodies have to deal with the ever-increasing external stresses of everyday life, they also have to combat nutrient-depleting exercise. Food today is, for the most part, nutritionless - almost totally void of the body strengthening vitamins and minerals it contained one hundred years earlier. Instead, we now ingest over-processed, fiberless meals, and under-ripened vegetables grown in barren, over-farmed soil, laden with pesticides.

How healthy can that be? If you want to ignore the facts and continue on about "balanced diets," fine. It's your decision. But I, for one, eat a balanced diet, and I still take a multi-vitamin supplements.

Many mult-vitamin manufacturers try to put "everything" in their product, but it's not necessary. At minimum, your multi-vitamin should contain the USRDA (recommended daily allowance) of vitamins A, B-complex, C, D, E, K and the minerals calcium, magnesium, zinc, iodine, selenium, and possibly iron (for women). Men should find a multi-vitamin without iron. You typically get more than enough iron from your food. Extra iron is needed only for menstruating women.

It should also contain other essential nutrients like biotin, chromium, copper, manganese, molybdenum and pantothenic acid.

There are some vitamins and minerals that are best taken separately. Vitamin E, vitamin C, folic acid and calcium are best taken at higher dosages. Many proponents of multi-vitamins cite that taking that many vitamins and vitamins together causes negative interactions because they compete with each other for absorption. For example: magnesium, zinc, and calcium compete for absorption; copper and zinc also compete for absorption.

But think about this for a minute. This is no different than eating different foods at the same time, as most people do. The vitamins and minerals in the foods compete also. Competition is expected and the body is designed to handle that. Here is a good multi-vitamin that I use.


8. Take Antioxidants

An antioxidant like Vitamins A, C, E, Glutathione, Glutamine, and Selenium are essential in preventing free radical damage, which is accelerated after the heavy trauma of weight training. Antioxidants protect other substances by being oxidized themselves. Here's a good antioxidant blend that I also use.


9. Rest More Often

Rest is the most overlooked "skinny-guy secret". If you don't rest, you won't grow. Simple as that. Your body does not build muscle in the gym, it builds muscle while resting!

The key to successfully gaining weight is eating enough calories, training hard and then resting. No diet adjustments will make up for lack of rest. If you train hard in the gym, then you should be resting your muscles as much as possible. If you do not give them time to rest and repair, you will not grow. Period.


10. Be Consistent

O.K., so you want the secret to gaining muscle mass fast? Well, here it is: CONSISTENCY.

You can have the best diet, the best training schedule, join the best gym that has the best equipment, but without consistency it's all worthless.

Over the past 3 years, I've talked to hundreds of people who have successfully transformed their physique. Though most of them trained in totally different ways, there was one common denominator that appeared throughout each success story:

Day in and day out, they followed their pre-determined plan, consistently, without fail.

You must find the determination and drive within yourself to consistently put one foot in front of the other and see this through. If not now, then when?

"You never know what you can do, until you try to do more than you can." - Tony Blauer

Think that this is too complicated or inconvenient?

Sometimes guys will complain to me about the perceived inconvenience of following a specific plan. I can see it’s easy to make excuses, after all, I used to do the same thing.

Don't get caught up in this. The truth is, the hardest part any training routine is getting started. You've got to break your old habits and make new paths for yourself. Remember that saying,

“Do what you've always done, and get what you've always gotten”.

Read it again.

Before I really learned the right way to gain muscle, I trained sporadically. I worked out when I felt like it. One week I might have trained five days, while another week I would train once or twice. As far as my routine was concerned, I did whatever seemed interesting at the time. Never keeping track of my sessions or planning my routines. I had been a member of a popular health club for 8 years, yet I had managed to gain not one pound of muscle. I tried all the popular "weight gaining" products at the time. Very expensive stuff like Cybergenics, weight gainer powders, Boron, amino acid tablets, etc. The list goes on.

Needless to say, none of it worked. I began to give in to the fact that I just could not gain weight. "It's because I have a fast metabolism", I was told. I had been thin my entire life, and I would have done just about anything to gain weight. For years I did not know what it felt like to weight more than 138 pounds. I was even underweight as a child.

After I was born, I had to remain at the hospital for an extra seven days because of my weight. Understand, this was not just some overnight problem for me my lack of size had plagued me my entire life. In my teen years, I took up the martial arts in hopes of learning to defend myself against the much larger kids at school. Too ashamed of my appearance, I was rarely seen without my shirt in the summer time. To thin, I was not allowed to play sports in high school or college.

When I speak, I speak from first hand experience. I am not some guy who is naturally athletic, or genetically gifted. I had always been thin, and I would still be thin if I had listened to everyone around me telling me why I couldn't gain weight.

You can do it too; I'm not that special.

                            Anthony Ellis, a former 135lb skinny guy!


(How Take The Information Above And Add It To The Info From This Web Page, And You Will Have A Very Good Picture Of A Weight Loss And A Personal Fitness Program.  When You Finish Reading The Total Contents Of This CD,  You Will Possess A Vast Amount Of Information That You Need To Plan A Health Life Style For You And Your Family.)


How Do I Lose Fat?
The do's and don'ts for effective fat loss

Go to:  Diet, New! ketogenic diet, Exercise , Supplements

This seems to be the question on everyone's mind, and for good reason, fat is so easy to acquire and so hard to get rid of.  Most bodies love to store fat, it's good security for when you run out of food. This is unlikely, but your body doesn't know that.  Unfortunately, the body loves storing fat so much that it will burn anything else available (muscle tissue, stored carbohydrate, etc.) before digging into the fat reserves.  Unless you trick it.

    The first thing your body will burn is stored carbohydrates in the form of glycogen.  The next  is muscle tissue, only then does it grudgingly dip into the fat stores.  This is why most diets don't work, especially "starvation" diets.  When you suddenly cut off the food supply, a survival mechanism kicks in causing the body to store every little bit of fat that it can!  This results in weight loss, but not much fat loss, and as soon as you DO eat something, it immediately gets stored as fat to replace any that was used.  This is NOT what you want, so you have to fool the body into thinking it doesn't need fat.   Here is a list of effective ways to do this, and you won't even have to starve yourself! It's never easy though.

Change your eating habits

Don't diet! Make a permanent change in how you eat

1)  Limit, but don't cut out high fat foods:  Dietary fat can be stored if taken in excess, however, some fat intake must be maintained to prevent the body from storing every bit of fat it does get. (see #6 below).

2)  Limit high sugar and high glycemic index foods (including fruit):  Simple sugars (and many "complex"carbohydrates) get easily converted into fat, and can also be the cause of high cholesterol.   Glucose, fructose, and sucrose are all simple sugars and maltodextrin (common in many "weight gainer supplements) has a very high glycemic index putting it in the same category as simple sugars.  I'm not saying not to eat fruit, as they contain many beneficial vitamins, just don't overdo it.  Keep it to 2 or 3 pieces a day.

3)Eat more frequently:  Yes, you read that right!  Eat 5 or 6 smaller meals a day (or 3 main meals and 2 -3 healthy snacks (protein shakes work well)).   There are several reasons for this, they are:

·         With smaller servings, your stomach will shrink and you will get full faster.

·         Digesting burns a surprising amount of calories, eat more often and burn more calories! 

·         When you eat a large meal, the body takes what it needs, and saves the excess as, guess what?  FAT.  Smaller meals prevent this even if you eat the same amount overall.

4)  Never eat before bed:  Plan your last meal to be at least 2 hours before bed.  The body likes to store fat while you sleep if you eat too soon before bed.

5)  Eat slowly:  It takes your stomach about 20 minutes to signal the brain after it is full.  If you eat too fast you will think you are still hungry and eat more.  If you're still a bit hungry after eating, do something to take your mind off food for at least 20 minutes and you'll most likely forget about the eating.

6)  Don't totally cut out fat:  Keep some fat in your "nondiet", as it helps get your body into a "fat burning mode".  Keep it "low to moderate fat" not "no fat".   try to stick to the "good" fats such as those from fish, flax oil, sunflower oil, safflower oil, olive oil, peanut oil.

7)  This won't be easy so give yourself a break sometimes.   Allow yourself one "treat" per week, or even a day where you can eat whatever you want, and really enjoy it! 

8)  Eat foods that take lots of energy to burn:  These include most vegetables (especially the fibrous ones) and protein sources such as meat.   Cut the visible fat off of red meat and remove the skin from chicken.   Water-packed tuna is very good (if you like it). 

9)  Take it easy on complex carbohydrates as any excess gets easily converted to fat.  This includes rice, pasta, potatoes, and any "starchy foods".  Eat these regularly, but not too much at one time.  If you want to lose fat faster, cut down on these foods and replace with protein and fat.

10)  The breakdown should be about: 40% protein, 30% complex carbohydrate, and 30% fat.  This can be varied but keep the protein high and control your bodyfat by manipulating the carbohydrate content.  Most of the fat in your diet will come from the protein sources (meat and dairy).


Ketogenic Diets

A ketogenic diet is useful for rapid fat loss.  They take a bit of willpower but work very well to get to fairly low fat levels in a short time.  Expect losses of 2-3 lbs. per week.  More is possible but anything more than 2 lbs. per week increases risk of muscle loss.  The first week, you may lose 5 or more lbs. but most of this will be water loss so start counting your 2 lbs. a week after the first week and try to maintain that level.

Here are several variations of a ketogenic diet:

The fastest way to lose fat is to cut carbs out completely for one to three (or more) weeks depending on how much you have to lose.  After that, you eat carbs for a week and then go back to zero carbs, alternating until you get to the fat level you want.  You can lose several pounds a week on this diet but it's rather hard to stick to as you can just eat protein and fats.  The upside is that you can eat virtually as much as you want.  If you can make it through the first week it's not so bad.  This is known as a ketogenic diet.  This is the diet Andy, in my photo gallery got into his condition with, and he did NO cardio during that time.


A variation of this is the CKD, or Cyclic Ketogenic Diet.  With this, you go 5 days without carbs, and 2 days with.   This one is better for bodybuilders as the carb days add new life to the workouts, which is maintained almost until the next carb days.  The first week is the worst here and after the first carb up you should feel great for the next 3-4 days.  This method works well but not quite as fast as the "pure" ketogenic diet.


Another variation is the TKD, or Targeted Ketogenic Diet.  This allows for one carb meal on training days, usually taken at least a couple of hours before the workout.  With this, you get most of the benefits of a ketogenic diet and the carbs give energy for a better workout.  The workout theoretically uses up the carbs eaten allowing the diet to still work.


So, you ask, what can I eat on this diet?  Any kind of meat (steak, chicken, seafood, fish, or other type--even hamburgers with no bun, fat in the meat is not a concern), eggs, some dairy products (don't overdo these), nuts for snacks, diet soda if you need an imitation sugar fix, lots of water and small amounts of dark green vegetables.  A multivitamin is also highly recommended, as well as extra vitamin C, E, and B-complex.


What can't I eat?  Any kind of carbohydrate, including rice, pasta, bread, beans, corn, cereals, sugar or anything containing sugar, fruits (contains sugar).

Of course you can eat all of these on the carb up days.

How does it work?  In the absence of carbohydrates, the body will use partially burned fat molecules called "ketones" for energy.  When your body is burning primarily ketones, it is said to be in a state of ketosis, thus the name of the diet.


Start a Fitness Program

   If you haven't already done so, start exercising!   This is the best way to burn fat and stay healthy.  Your program should consist of a combination of resistance exercise (weight training) and cardiovascular exercise (aerobic).  One or the other won't usually be enough for long term fat loss.  

    As stated above, the body likes to burn muscle before it burns fat. Weight training forces your body to conserve and build muscle, thus preserving it.  If you weight train, your body will not burn muscle tissue for energy!  Now your body just has 2 things to burn:  glycogen and fat.  How do we get the body to burn the fat?   Aerobic exercise!  This consists of any low to moderate intensity, long duration activity.   Cycling, jogging, rowing, dancing, stepping(stair climbing) are all aerobic activities.  These burn primarily fat, after the glycogen is used up.

    How do we use the glycogen up?  This is where the weight training comes in.  The trick is to do your weight (anaerobic) workout first, which burns most or all of your glycogen, then do your aerobic exercise!   The body then has nothing left to burn but fat (remember, it won't burn the muscles because it needs them for the weight training and the glycogen is all used up)! 

    To put it simply:   Do an intense weight workout for about 45 minutes and proceed immediately to your aerobic activity (cycling, Stairmaster etc.) for at least 20 minutes.  This will supercharge your body and keep it in the "fat burning mode" for several hours after (your body can't easily store fat while it's burning fat).  You should sip a carbohydrate drink as you do the aerobics, and have a high protein meal or shake within one hour of completion. Do this 4 times per week for maximum benefit.



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What they are, how they work, and how to take them

In the world of natural bodybuilding, there really isn't much that actually has a noticeable effect except for causing your wallet to lose weight.  There are, however, a few that really do work and have been proven over and over again to be beneficial.  Below are the ones I have tried and found to be beneficial, or at least to have a noticeable effect.  I have tried many others without results but these few here have proven themselves.


Creatine Monohydrate
Vanadyl Sulfate
Whey Protein
Meal Replacement
ECA stack (Ephedrine, with Caffeine and Aspirin)

If there are any other (natural) supplements that you want info or instructions on, e-mail me or ask it on the message board for a quick reply.

Creatine Monohydrate

·         What it is:  Creatine Monohydrate (CM) is a naturally occurring compound found mostly in the muscle.  The body can synthesize CM from the amino acids glycine, arginine and methionine.  It is also found in meats, especially red meats.  CM helps with the energy cycle of the muscle and more CM allows more ATP (adenosine triphosphate, the energy source of the muscle) to be created faster. 

·         How to take:  When you first start taking CM, you should do a loading phase followed by a maintenance phase for best results.   Take 1 teaspoon 5 times a day for 5 days to load,  then cut back to 2 teaspoons a day for maintenance. Mix it into a simple carbohydrate drink (grape juice is considered the best but any juice is okay). The best times to take CM is before and after your workouts as that is when you will really need it.  On the off days, you can take it anytime, preferably on an empty stomach.

·         What it does:  During the loading phase, the creatine saturates the muscles and builds up the ATP levels, and the maintenance dose maintains these higher levels.  The creatine gets absorbed, along with some water into the inside of the muscle cells, which makes the muscles fuller and larger.  CM has been proven to increase size, strength, endurance, and decrease lactic acid build-up and recovery times.  Works for almost everyone!

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Vanadyl Sulfate

·         What it is:  Vanadyl Sulfate is believed to mimic insulin by increasing glucose transport to the muscle and improve glycogen storage and the absorption of protein.

·         How to take:  V.S. Should always be taken with a meal and the dose varies depending on body weight.  If you are 120lbs. or less, take 2 tablets a day; 150 lbs.= 3/day;  180 lbs.= 4/day;  210 lbs.= 5/day; 240 = 6/day;   270 = 7/day;300 = 8/day.  These should be taken for about 3 months on and 2 weeks off .  Take one tablet at a time with a meal or with a carbohydrate drink or protein/carb mix, and always take one with your protein after training.  Another way to take this is all the tablets at once, plus one, right after training, only on training days.  Try both ways an see which is better for you. 

·         What it does:  You should notice harder muscles and a better pump when training, as well as a bit of strength and size.  Vanadyl sulfate works very well stacked with creatine monohydrate.

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Whey Protein

·         What it is:  Ion exchanged whey protein has the highest BV (biological value) of any protein source.  Eggs are 100 on the scale and whey protein is 157. For your information, here are some other BV's:     The numbers used to be percentages with eggs being the highest until new advances led to "ion exchanged, predigested, undenatured, lactose reduced whey protein.  This means that whey protein is the most easily absorbed and used protein available.  Most other sources of protein are well below 100 BV.

·         How to take:  Try to get at least 1 gram of total protein per pound of bodyweight per day.  Whey protein is best taken first thing in the morning, within an hour after weight training, and about 45 minutes before bed.  Some even take a serving in the middle of the night, just to be sure. The body can only absorb 30-40 grams of protein at a time so take that much (usually 1 1/2 scoops)1-4 times a day.

·         What it does:  Protein is basically what muscles are made of and is used to build and maintain muscle.  If you do not have enough protein in your diet you won't build much muscle.  A high protein diet also helps to lose fat.

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Meal Replacement

  • What they are:  Meal replacement shakes and bars contain protein, complex and simple carbohydrates and sometimes a bit of fat, along with multiple vitamins and minerals in an attempt to replace a full meal conveniently and with low fat.  They are not made to live on, but to replace one meal a day (usually breakfast), if losing fat is desired, or to add an extra meal or two if weight gain is desired.

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ECA stack (Ephedrine, with Caffeine and Aspirin)

  • What it isEphedrine hydrochloride is an extract of ephedra, which comes from the Chinese herb Ma Huang.  This substance works 2 ways, it will give you an extra boost of energy and seems to increase strength, instantly, the first time you take it!  The second way is as a thermogenic fat burner, the effect of which is multiplied when taken with caffeine and aspirin.  Most commercial fat burners contain these 3 ingredients.                                                                                    
  • How to take:  For an extra intense workout, take 20-30 mg ephedrine, 200 mg caffeine, and 300 mg Aspirin.  If taken for more than a week or two straight, the effects will diminish and it is recommended to take 2 days off for every 5 days on. 
  • For fat burning:  To burn fat, take the ECA stack before meals and before training,  2-4 times a day.  Wash it down with grapefruit juice for an even better effect.  It seems grapefruit juice allows the caffeine to be better absorbed by the body.  When used for fat burning, it still works to burn, even after the effects seem diminished.                                                    
  • Cautions:  Read the label on the ephedrine before use and do not use if you have any of the following:  diabetes, heart problems, high blood pressure, on asthma medication.  If the instructions on the bottle are different from these, follow these instructions, the ones on the bottle are most likely for medicinal purposes.

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