No excuses!

One of the best quotes I have ever heard! How bad do you want a better body? How bad do you want to get rid of the extra love handles? How bad do you want bigger arms? Dig down deep and find that drive then come up with a plan and go out and attack your goal full force! Don't live life with excuses!

Why Guys fail to gain muscle weight and size

Why Guys fail to gain weight?

I believe this video goes hand in hand with Staying lean while trying to gain muscle

Best Bicep Exercise for Growth

Nothing will turn your pea shooters into guns like this bicep exercise!
Bicep Exercises for Growth

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Congrats!

"Congratulations to my client Camile for placing 3rd in her figure show! Great job!!! Camile utilized my online training for her competition and in 12 weeks got show ready training at her gym in Virginia"

How to avoid the Flu

As most of you know I have been down and out all week with the flu and boy it is as bad as they say it is. This is perfect for this weeks newsletter, I would like to talk about flu prevention! You can not stop the flu virus from hitting you but you can take plenty of precautions to slow the flu down and get over it much faster. The first preventative method is pretty obvious, make sure you wash your hands immediately after every workout. The gym is full of all different types of germs and bacteria, so avoid touching your face while in the gym. A second preventative method is eat a sound diet. Eating properly has many great effects for your body but all that aside, eating a diet full of fruits and vegetables will build a strong immune system which will keep you strong! Two staples of my diet are green tea and sweet potatoes both are prime for fighting the flu virus. Green tea contains powerful antioxidants which help fight off bad cells in the body. I recommend at least One glass per day (please keep in mind that green tea contains caffeine, so if your sensitive to caffeine look for decaffeinated). Sweet potatoes are another great food, sweet potatoes are loaded with Vitamin A which help fight off free radicals in the body also! These free radicals cause harm to our body and causes us to get sick. The third preventatives is exercise. Exercising regularly builds a strong immune system. Exercise can help to fight many other different types of sickness. Living a healthy lifestyle has so many other benefits other then just looking good! Despite living a healthy life there is still a chance that you can still get the flu. If you happen to get flu remember to stay hydrated. Drink plenty of liquids, its very easy to get dehydrated while being sick. Until Next week Stick to your goals, Anthony Recipe of the Week: Blueberry Medley Ingredients 1 serving of Frozen Blueberries 1 packet of non calorie sweetener of your choice (I recommend Truvia) 1 tbsp Apple Pie Spice *Optional* Directions Place frozen blueberries into a bowl. Add splenda and apple pie spice and serve cold! Video of the Week What to eat after the gym http://www.youtube.com/watch?v=gVoB_BOESnc Interested in Online Personal Training? Visit my website www.AntBevFitness.com

How to determine how many calories you need

Hello everyone, So little update first, I finished the little home gym I set up. Now I will be able to do some detailed workout demonstrations and other cool new videos! I already filmed a couple but here are the first two: http://www.youtube.com/watch?v=VtvdtkEhXP4 http://www.youtube.com/watch?v=5sJjbXuP6WE Hope you all enjoyed that little video! I also wrote a article on my site about the importance of fishoil to help speed up body composition change. You can find that here: http://www.antbevfitness.com/freearticles.html So for this newsletter I want to discuss how many calories do you need per day to lose weight? This one of those questions I get often, so here is a general way to figure it out. Again you need to remember that every person is different and that the answer you come up with here might not be 100% accurate but it is a good estimated start. Step 1: You need to first calculate your Bodies resting calorie burn amount...you can find that here http://www.bmi-calculator.net/bmr-calculator/ Step 2: You need to figure out your activity level, basically how you would classify your daily day of activity...choose 1 below Sedentary (desk job) 1.2 Moderately active (workout 1-3x per week) 1.4 Active (4-5 workout per week) 1.7 Very Active (Job that is not sedentary such as a mailman or construction worker and works out 4or more times per week) 1.9 Step 3: Multiply your BMR from step 1 with your activity level from Step 2 Step 4: In order to lose about 1lb of pure body fat subtract 500 from the number from step 3 Thats it...thats how simple it is to figure out how many calories you would need to lose body fat Heres Myself for example Step 1: 2050 calories burned per day Step 2: Activity Level 1.7 Step 3: 2050 x 1.7= 3485 or round up to 3500 Step 4: 3500-500= about 3000 calories per day to lose 1lb of fat! These numbers can be tweaked to each individual AND PS for my clients....I do this all for you and customize it further ;) Hope you found that informative and that it answered some of your goals! Please remember to share my page so we can grow my newsletter and my new site. The more it grows the more info I can pass along to you guys!!! Thank you everyone...I will leave you all with a quote to motivate you "A great physique is 60% training and 80% diet. Yes that adds up to 140%, because that's what you should be giving it. Change the inside, and the physique will follow". Until Next week Stick to your goals, Anthony Client Highlight of the week Male Client: An older gentlemen that I train (61years old) squatted 225lbs for multiple reps breaking parallel each rep! Not bad young man! Female Client: The same one I spoke about last week who dropped 2.5% bodyfat last week...she dropped an addition 1% this week! 80% of what you see in the mirror is based off what your eating...just goes to show you that! Recipe of the Week AntBev's Healthy Taco Recipe 4oz Turkey Ground Meat (99% fat free) 1 Whole Wheat Tortilla 1-2 slices of Fat Free Cheese Lettuce and Tomato Salsa to taste Brown the Turkey in non stick pan Add basic taco seasoning Once turkey is seasoned serve over tortilla This meal contains 280 Calories 4g of Fat 27g of Carbs 32g of Protein For a male adjust the portion..double the carbs in recipe depending on your goals Interested in Online Personal Training www.AntBevFitness.com