MRFITNESS4U2...THE"BODY TRANSFORMATION SPECIALIST"
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LADIES... this is what happens when you lift heavy weights

9/21/2017

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When you walk into your typical gym where do you see most of the guys 

You see them in the section with all the weights 

And where do you see most of the ladies 

You see them either on the cardio equipment or 

You see them in the zumba class 

As someone who's been training women for over 25 years I know how important 

It is for my female clients to start lift weights 

And I don't just mean a little weight 

I mean lift heavy 

As a woman Heavy lifting does your body a lot of good 

Not only will it help you stay strong but 

Is one of the only ways to increase your bone density 

And if you or someone close to you has ever had any bone or joint issues due to a lack of bone density you already Understand 

Yeah, taking supplements like calcium is a good idea but nothing replaces weight training 

When it comes to making your bones stronger 

So many of my female clients are so afraid of looking like a man if they lift heavy weights 

They don't wanna look big and bulky 

So they stay as far away from the weight room as they possibly can 

But I'm about to explain to you why you should love the weight room

If you're looking to get toned, tight and sexy 

Testosterone is key

When it comes to building muscle 

And I mean lager amounts of muscle 

You need large amounts of two hormones and they are 

Testosterone and human growth hormone (hgh)

The two are major when it comes to muscle building 

Now we all have these two hormones 

But the main difference is 

Women have far less of them 

And without that extra testosterone that man have 

women are physically incapable of building big muscles like men 

Science says is just not possible 

so It’s science, so stop worrying..

love pancakes? try my coconut flour pancake recipe ... click link below

recipe-coconut-flour-pancakes.html

What about those female bodybuilders

So when I ask my female clients "what does looking like a man mean" they'll often say things like 

"I don't want to much muscle"

Or 

"I don't want to be too big and bulky"

They'll go online and look at pictures of women that to them look like men 

Because in there eyes they are too muscular 

Most of the times these women that they refer to are perfect examples of 

Women that take some kind of performance enhancing supplement 

To reach that level of muscle 

To look like those women your are definitely on the juice 

Remember, women don't have enough of certain hormones to look like men 

So when you start messing with your biology by taking those supplements 

And increasing your levels of those hormones that men naturally have more of 

You will take on a more masculine appearance 

So moral of this part of the story is 

Stay away from the juice 

Lift heavy and 

Still keep your lady like appearance ​

My muscles are starting to show

This is often another problem for a lot of my female clients 

They start working out hard 

There eating really good 

And after a few weeks of doing this consistently 

They look in the mirror and they start to see some definition in there body 

Initially they are happy but 

There muscles become more and more visible as the weeks and months pass 

Eventually they say 

I think I'm getting to muscular 

What they are noticing is a loss of body fat 

Mixed in with more lean and toned muscles 

So there muscles aren't getting bigger but 

They seem bigger because of the loss of body fat 

Making the muscle more visible 

But 

I have a question for you 

Which would you prefer 

To much fat on your body 

Or 

To much muscle tone 

I thought so 

Remember, fat uses muscle as an energy source 

So as you build muscle 

You will naturally start to burn fat 

That's just the way it is 

​Lifting heavy will not change how feminine you look

So by now you should understand the relationship that lifting heavy weights has 

With your feminine physique 

You may have even hit a plateau in the gym because of your fear of lifting weights 

But, you won't see a change unless you change something 

So get in that weight room 

Pick up those dumbbells 

And pump some iron 

It's like milk 

It will do your body a whole lot of good 
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Recipe: Coconut Flour Pancakes

9/14/2017

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Ingredients:

servings: 1
calories: 682
  • 2 eggs
  • 1/4 cup coconut flour
  • 2 tbsp coconut oil (melted)
  • 1 1/8 tbsp stevia or sweetener of choice (more can be added)
  • 1/2 tsp vanilla extract
  • 1/2 tsp coconut oil

Directions...

prep time: 5 min
cook time: 5 min
ready in: 10 min
  1. Beat eggs, coconut flour, 2 tablespoons melted oil, stevia sweetener, and vanilla extract together in a bowl with a whisk until smooth.
  2. Melt 1 teaspoon coconut oil in a large skillet over medium heat. Tilt skillet to swirl oil around to cover cooking surface.
  3. Pour batter into the skillet and cook until browned, 2 to 3 minutes per side.
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Take control of your diet now!

9/14/2017

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so... you've just lost all this weight and your pretty proud out yourself (pat yourself on the back)!

but your a little skeptical about keeping it off because let's face it

it hasn't been easy in the past to keep the weight off

i know... it might seem like gaining the weight back is inevitable but what if you didn't have to

what if this time you could finally keep the weight off

im gonna share with you 6 tips to take control of your diet now and keep the weight off

​#1.... time to pump some iron

one of the ways to losing weight and keeping it off is to build up that lean muscle tissue. 

muscle tissue helps to speed up your metabolism 

and when it comes to the metabolism...

the faster... the better

an added bonus to increasing your lean tone muscle is that 

muscle uses fat as an energy source

so the more muscle you have the less fat you'll have 

click to check out my new lean muscle building workout

#2... get your fill of fiber

so you take a dry sponge 

and you dunk it in a bowl of water

what happens

it expands

that's similar to what fiber does in your stomach

the result is you feel less hungry

and that's always a good thing when your trying to keep those unwanted pounds at bay

here are my top 2 high fiber foods 

Avocados (10.5 grams per cup)

The fiber content of avocados varies depending on the type but regardless of the 

type you are in good fiber shape with this delicious fruit

avocados have an added benefit to helping you keep the weight off

they are packed with healthy fats

fat works similar to the way fiber does in that it takes up more space in your stomach 

giving you that feeling of fullness for a longer period of time

coconut (7 grams per cup)

now a days it seems like every one is enjoying the benefit of coconut 

whether it be in the form of coconut flakes (i add them to my protein shakes)

of coconut flour (this is a great replacement for regular flour)

or 

the most used form of coconut...

coconut oil (i love it as a moisturizer and it's also great for cooking)

like avocado coconut is a great form of health fat 

check out my coconut flour pancake recipe... ummmm, yummie!)

#3... add 30 minutes of exercise per workout

now your probably wondering what adding in more exercise has to do with controlling your diet

well, its actually pretty simple

the more calories you burn

the more you can afford to eat without gaining weight

now it might sound like i am telling you that you can eat what ever you want 

as long as you exercise more 

but im not

because you cant out train a bad diet

what i am saying is that if you slip up on your diet every now and then

which you will

cause your human

that its okay 

as long as you add in a little extra exercise

#4... portion control is key

you are bound to have better dietary control when you know exactly how much your consuming

but how realistic is counting calories

am i supposed to carry around a food scale every where i go

if i said yes would you

i didn't think so

so the next best thing is to weigh and measure your foods whenever its convenient 

what will happen over time of doing it is that you'll get really good at being able to eye ball portion sizes 

and lets say your at your favorite restaurant

you'll be able to know how much to eat

and how much to take home

#5... get on the scale, every day

years ago i would have never recommended my clients do this cause i know how the scale can drive people crazy

but there has been study after study that has proven that people that weigh themselves once a day

are twice as successful at keeping the weight that they lose off

now im sure this does not apply to every one 

especially when your working on losing the weight

so maybe weight yourself once every few days until your at your goal weight 

and then implement the daily weigh-in to help you keep the weight off

#6... eat breakfast

now im not sure if it's the most important meal of the day but

if you want to keep weight off and 

keep control of your diet

it's up there in importance

studies show that people who are regular breakfast eaters have an easier time keeping weight off

then those who skipped breakfast more often 

the key to eating breakfast is to keep it health

stay away from the donuts and coffee

(telling you this while i sit in Dunkin Donuts writing this blog, but don't worry ... im practicing what i preach)

and opt for the two egg omelette cooked in coconut oil with cheese and a half an avocado

(and now im hungry) ​
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