What are YOU waiting for? Start today email me now certifiedpt87@aol.com
www.abfitnesstrainer.com
Thursday, November 14, 2013
Gain 2inches on his arms
Big shout out to one of my online coaching clients! Very proud of your progress! He managed to lose fat and put about 2inches on his arms! Props to you my friend
Gain muscle lose fat!
www.ABFitnesstrainer.com 
Overtraining does it exist
I believe Overtraining does NOT exist...in fact I think a lot of people actually undertrain...Most people burn out mentally before the body burns out!
Gain muscle lose fat
Nutritional Services available
www.ABFitnessTrainer.com
Wednesday, October 30, 2013
Ladies!
Ladies listen up! According to this chart...where are you now? Where do you want to be? Email me now to get your FREE Consultation so we can set up a game plan to get you there!
📧 certifiedpt87@aol.com
www.ABFitnessTrainer.com
Saturday, September 28, 2013
Thursday, September 26, 2013
Client on leg day
Another satisfied Client #dyingonlegday #needsabreak #NOBREAKS
www.ABFitnessTrainer.com
Arnold Lean Mass Phase
It's Lean Mass gaining for me so I will be experience a lot of pain ;)
Fat loss is also a pain though lol
www.ABFitnessTrainer.com
Wednesday, September 25, 2013
Close Grip Bench Press vs Dips
So lately I have been incorporating more Dips into my routine and I have notice a big improvement in my triceps. Whenever anyone asked me which tricep movement is the best for developing better arms my "go to" exercise was always close grip bench presses. Close grip bench presses are an excellent exercise for triceps as well, but I feel that dips hit the triceps a lot better.
For me personally Close Grip Bench Press I feel a lot more in my chest then I did in my triceps. I decided to switch over to dips and boy am I glad I did. I am seeing far better results in a shorter period of time. A key tip with dips is to keep your elbows tucked in close to your body. If your elbows flare out away from your body you will stimulate your chest much more. So the next time you do triceps try hitting some dips! You will not be disappointed!
Also I have decided to extend my online training programs. I offer two basic packages a 4 week and a 12 week. I have decided to keep the price the same and add some weeks onto both. So I now offer a 6 week program and a 16 week program. Why did I decide to do this? I felt that both my previous packages were to short. We all know that the longer you work with a coach the better the results. My goal as a trainer has always been to get results for people. I am extending my services out to people for the same price because I want to see more results! How lucky are all of you that work with me online!?
Until Next time friends!
NO EXCUSES!
www.ABFitnessTrainer.com
Wednesday, August 14, 2013
Success
Every morning I wake up and strive for this. Success is not determined by how much money you have...but by how many people are better off because of you!
www.ABFitnessTrainer.com
Friday, August 9, 2013
Tuesday, August 6, 2013
500 Rep Workout
100 reps per exercises 4 sets of 25 reps with 2 minutes rest between sets!
Good Luck
www.ABFitnessTrainer.com
Sunday, August 4, 2013
No Meat No Problem
To all my vegetarians out there: Got a protein powder for you! Vegetarians have a hard time getting in protein, so this powder is flavorless and can go in any drink!
Get Yours here ===> Plant Protein
www.ABFITNESSTRAINER.COM
Get Yours here ===> Plant Protein
www.ABFITNESSTRAINER.COM
Saturday, August 3, 2013
Friday, August 2, 2013
Are you short on these?
The purpose of my newsletter is to provide you guys with secrets, tips and tricks to make changing your body composition a lot easier.
I want to share with you another tip today!
We all know the importance of fruits and vegetables, but at times especially if your extremely busy and don't have time to eat all your recommended fruits and veggies for the day I turn to this:
=====> Fruit and Veggie
|
| Open the tube and add to your water. I even use this when I want to flavor my water. It tastes amazing! One tube contains 2 servings of fruits and vegetables!!!! Each tube contains 5 calories so it will not hurt your caloric deficit. You will still be able to lose bodyfat and gain muscle while providing your body with good amounts of antioxidants and vitamins! Pick these up well worth the buy! If you would like to receive up to 20% off from my supplement store (for life!) you must be registered as a customer. If your interested in that please respond back to the email with your Name, Address and phone number |
Thank you and Until next time,
Stay Healthy!
Anthony Bevilacqua
www.ABFitnessTrainer.com
Do Not forget to pick up: THE BEST FISHOIL EVER
|
Tuesday, July 30, 2013
Maybe this is holding you back
What's up guys!? I want to talk about setting goals! Are you spinning your wheels through life? Not having goals is like running a marathon with no finish line. In order to achieve anything in your life you need to set long term goals and short term goals.
Short term goals are little stepping stones to help you reach the finish line. Lets apply this to getting the body you have always wanted. Setting a small goal could be something as simply as eating 2 servings of vegetables per day. These little goals build your self confidence so you can take on your next goal.
How you setting yourself up to fail?
Set the goal of losing 30lbs of pure fat and gaining 20lbs of muscle in 4 weeks without any experience in weight loss. That is an unrealistic goal. Setting goals like that will steer you off the path to success.
Instead your goal should be the following:
1. Eliminate all junk food from your diet within 1 month
2. Consume your bodyweight in protein
3. Burn 1000calories from cardio each week
4. ETC
Long Term Goal : 195lbs Bodyweight at 6% body fat by next year
Some tips for you to take away from this:
Write down your long term goal and keep it in a place where you can see it daily.
Underneathe your long term goals write down 3 short term goals that will help give you momentum to achieve your long term goal! Cross off each small goal as you achieve them
|
| Remember changing your body is not a race, the only person you need to concern yourself with is yourself. Do not waste time worrying about how other people lose weight quicker or gain muscle faster. Your competition is that person staring back at you in the mirror!!!!!!!!!! |
Thank you and Until next time,
Stay Healthy!
Anthony Bevilacqua
Do Not forget to pick up: Best Fish Oil on the Market
Visit www.abfitnesstrainer.com for more info on Online Training
|
Saturday, July 27, 2013
Eggwhite Muffin Twist
One of my bodybuilding buddies made my eggwhite muffin recipe and added a cool twist to it
Bodybuilder Approved!
Thursday, July 25, 2013
Remember Brian
Remember Brian...Brian look great before he came to me and now he looks plain unreal...this is his 5month transformation pic...This is what happens when you combine a hard worker with a good coach!
Visit www.ABFitnessTrainer.com
Tuesday, July 23, 2013
Best High Protein Snack or Meal
This recipe is very versatile and high protein. You can do almost anything to the basic version of this recipe and it will taste amazing. Below are some variations.
Bodybuilding Breakfast Eggwhite Muffins
Blueberry Eggwhite Muffins
40g of Protein from Eggwhites
5 blueberries per muffin cup
1 packet of calorie free sweetener dispersed thru each eggwhites
Strawberry Oatmeal Eggwhite Muffins
40g of Protein from Eggwhites
1 packet of calorie free sweetener dispersed thru each eggwhites
1/4 cup Oatmeal
1 strawberry cut up in each muffin tin
40g Protein from Eggwhites
1 packet of calorie free sweetener dispersed thru each eggwhites
Handful of cut up Jalapeños dispersed in all 6 muffins
Handful of cut up Tomato dispersed in all 6 muffins
|
| Comment and let me know if you tried this and what you came up with! |
If you like my post, I'd be honored if you would push some of those social media sharing buttons up top
... like the Facebook, Twitter, and Linkedin buttons and share it with your friends
But only if you really dig it... which I'm pretty sure you will (=
Thank you and Until next time,
Stay Healthy!
Anthony Bev
P.S As always if you have any nutrition or fitness related questions please feel free to email me! It would be my pleasure to answer any and all of your questions!
ONLINE NUTRITIONAL AND TRAINING PROGRAMS
FITNESS MUST HAVE ITEMS
FACEBOOK FANPAGE
TWITTER
INSTAGRAM
@flex1987
|
Monday, July 22, 2013
Which foods are making you fat ?
Not one food is responsible for making you fat...your just over consuming foods!
Visit www.ABfitnesstrainer.com
Sunday, July 21, 2013
Thursday, July 18, 2013
New Update Pic
Remember Tom...I posted his story a few weeks ago...here is his new update photo...815lb leg press for 11 reps and boy o boy baby got back!
Bodybuilding Salmon
check out my easy recipe and visit ABFITNESSTRAINER
Bodybuilding Sweet Potatoes
The simplest and easiest way to make sweet potatoes for bodybuilders
check it out
visit my website for more info
www.abfitnesstrainer.com
check it out
www.abfitnesstrainer.com
Bodybuilding Chest and Back routine
Monday, July 15, 2013
Breakfast
My breakfast this morning
40g of Protein
0g of Fat
15min and done!
Visit www.ABFitnessTrainer.com
Sunday, July 14, 2013
Bodybuilding Eggwhites Muffins
My recipe will be live on my youtube channel sometime this week
Be sure to subscribe for more info !
www.youtube.com/abfitnesstrainer
www.abfitnesstrainer.com
Check out my Natural Bodybuilding Chest and Back Routine
Check out my video of me doing chest and back while dieting down
Bodybuilding Chest and Back Routine
thank you!
Bodybuilding Chest and Back Routine
thank you!
No...Metabolic Damaging Diets
No...Photoshopping or Crazy Lighting
No...Crazy Marathon Cardio Sessions
No...Drugs or Crazy Supplements
No...I didn't eat only Chicken and Broccoli
Yes...I ate Carbs after 7pm and Before Bed
Yes...I ate 400g of Carbs a day
Yes...I had salt with every meal
Yes...I went out to resturants to eat
Yes...It only took 12 Weeks of Smart Flexible Dieting and Progressive Training
Yes...I am 100% Natural
Yes...You can be next!
Visit www.ABFitnessTrainer.com
Are Carbs making you fat?
"Zac Efron would make us feel guilty for eating big dinners. He'd say, 'Do you really want to eat those carbs?' It was like, 'Thanks a lot!'" -Ashley Tisdale
LOL...I am laughing at this quote but how many of you feel the same way? Are carbs truly bad for you? Will Carbs make you fat? When is the best time to have carbs?
Find out:
|
| Comment and let me know what you think! |
If you like my post, I'd be honored if you would push some of those social media sharing buttons up top
... like the Facebook, Twitter, and Linkedin buttons and share it with your friends
But only if you really dig it... which I'm pretty sure you will (=
Thank you and Until next time,
Stay Healthy!
Anthony Bevilacqua
P.S As always if you have any nutrition or fitness related questions please feel free to email me! It would be my pleasure to answer any and all of your questions!
Visit www.ABFitnessTrainer.com for more info |
Wednesday, March 13, 2013
Sunday, March 10, 2013
Free 5 minute AB workout at home
Hey everyone,
I put together a quick 5 minute Ab workout for women and men. You can do this routine at home and it requires no equipment. This routine is for everyone beginners, intermediates and advanced trainees. Follow along by clicking the link below. Just remember you could do 1,000 of crunches but if your nutrition is not 100% on point you will never have a nice stomach. Abs are made in the kitchen not in the gym! 80% of what you see in the mirror is based off your nutritional habits. You can do this routine 2-4x per week and the best part all it takes is 5 minutes! No excuses get down and follow along right now!!!!!!
Click this link to start ab training =============================http://m.youtube.com/watch?v=JJTb7JcoXhg
Thank You!!!
Interested in Online Personal Training?
Visit my website
www.AntBevFitness.com
Have any questions? Send me an email and ask :)
Make sure you do at least 2 things today...
1. Join my Facebook FanPage www.facebook.com/AntBevFitness
2. Subscribe to my awesome Youtube Channel
www.youtube.com/abfitnesstrainer
Anthony Bevilacqua
Personal Trainer/Nutrition Consultant
www.AntBevFitness.com
By accepting this advise via email, you expressly agree that you are
undertaking this program at your sole risk and that you are 18 years of
age or older. Neither www.AntBevFitness.com, Gold's Gym, nor our affiliates, warrant that the program or advise will be uninterrupted or error-free; nor do they make any warranty as to the results that may be obtained from the use of the
program, or as to the accuracy, reliability, or currency of any
information, content, or service provided through the program.
All information divulged in this program, including information relating
to medical and health conditions, products and treatments, is for
informational purposes only. It is often presented in summary or aggregate
form. It is not meant to be a substitute for the advice provided by your
own physician or other medical professionals. I recommend consulting with
your physician prior to starting any diet, exercise or supplement program.
You should not use the information given in your program for diagnosing a
health problem or prescribing a medication
Saturday, March 9, 2013
Bodybuilding Arm Workout
I filmed my 3rd arm session this week in my home gym...check it out and let me know what you think!
Arm Home Workout and Routine
Arm Home Workout and Routine
Friday, March 8, 2013
Bodybuilding Workout Chest and Biceps
3/8 Chest/Biceps/Forearms
DB Bench 3 sets x 10
Decline Press 2 sets 225 x 10
Incline DB Press 2 sets 90 x 10,10,9
Cable Crossovers 2 sets 40x15
Pec Deck 2 x15,15
Concentration Curls 4sets 30 x12
Ant Curls 4 sets 40x8
Scott Hammer Curls 2 sets 40x10
Scott Hammer curls 1 sets w/ Fatgripz 25x12
Wrist curls
Cybex Forearm Machine
Db forearm twists
I can put together an awesome routine for anyone based all around their goals
Check out my website for more info
www.ABFitnessTrainer.com
DB Bench 3 sets x 10
Decline Press 2 sets 225 x 10
Incline DB Press 2 sets 90 x 10,10,9
Cable Crossovers 2 sets 40x15
Pec Deck 2 x15,15
Concentration Curls 4sets 30 x12
Ant Curls 4 sets 40x8
Scott Hammer Curls 2 sets 40x10
Scott Hammer curls 1 sets w/ Fatgripz 25x12
Wrist curls
Cybex Forearm Machine
Db forearm twists
I can put together an awesome routine for anyone based all around their goals
Check out my website for more info
www.ABFitnessTrainer.com
Personal Training Client
Online client putting in work!! Great job
I now offer online personal training services...every program is tailored to your goals and body. Includes weekly check ins, program adjustments, custom meal, workout, cardio and supplement plan...Give me 110% and results are guaranteed!!
Visit www.antbevfitness.com for more info #diet #gethealthy #fitness #getinshape #workout #picoftheday #flexibledieting #onlinepersonaltrainer #nutrition #transformation #nofilter #food #instadaily #picoftheday #instagramhub #photooftheday #finadic #iphone #foodporn #statigram #instagood #gym #sickpack #instagramfitness #lovemyclients #ptclients #motivation #igfitness #personaltrainer #follow #nofilter
I now offer online personal training services...every program is tailored to your goals and body. Includes weekly check ins, program adjustments, custom meal, workout, cardio and supplement plan...Give me 110% and results are guaranteed!!
Visit www.antbevfitness.com for more info #diet #gethealthy #fitness #getinshape #workout #picoftheday #flexibledieting #onlinepersonaltrainer #nutrition #transformation #nofilter #food #instadaily #picoftheday #instagramhub #photooftheday #finadic #iphone #foodporn #statigram #instagood #gym #sickpack #instagramfitness #lovemyclients #ptclients #motivation #igfitness #personaltrainer #follow #nofilter
Personal Training Client
Online client putting in work!! Great job
I now offer online personal training services...every program is tailored to your goals and body. Includes weekly check ins, program adjustments, custom meal, workout, cardio and supplement plan...Give me 110% and results are guaranteed!!
Visit www.antbevfitness.com for more info #diet #gethealthy #fitness #getinshape #workout #picoftheday #flexibledieting #onlinepersonaltrainer #nutrition #transformation #nofilter #food #instadaily #picoftheday #instagramhub #photooftheday #finadic #iphone #foodporn #statigram #instagood #gym #sickpack #instagramfitness #lovemyclients #ptclients #motivation #igfitness #personaltrainer #follow #nofilter
I now offer online personal training services...every program is tailored to your goals and body. Includes weekly check ins, program adjustments, custom meal, workout, cardio and supplement plan...Give me 110% and results are guaranteed!!
Visit www.antbevfitness.com for more info #diet #gethealthy #fitness #getinshape #workout #picoftheday #flexibledieting #onlinepersonaltrainer #nutrition #transformation #nofilter #food #instadaily #picoftheday #instagramhub #photooftheday #finadic #iphone #foodporn #statigram #instagood #gym #sickpack #instagramfitness #lovemyclients #ptclients #motivation #igfitness #personaltrainer #follow #nofilter
Wednesday, March 6, 2013
Healthy Veggies
Eat your veggies!!!!
Your Online Personal Fitness Trainer
Anthony Bevilacqua
www.AntBevFitness.com
Your Online Personal Fitness Trainer
Anthony Bevilacqua
www.AntBevFitness.com
Todays Workout
3/6 Shldrs/Traps/Upper Abs
Standing Military 120 x12,12
Seated Paused DB Press (2 sets x 12) 60 x 8,8
Berto Laterals 4 sets 35 x 12
Cable Rear Delt Flyes 2sets x12
DB 1 ARM Front Raise 2 setsx12
Decline CGBP 4 sets 205 x 12
Kickbacks 55x12 (4sets)
Overhead db Ext 95x15 (3sets)
Machine Crunches
Situps
Twisting Crunches
that was todays workout...for your own throughly planned customized workout visit
Tuesday, March 5, 2013
Online Bodybuilding Coach
Check out my website for Online Body Transformation Training
Online Trainer Anthony Bevilacqua
or send me an email directly
Online Personal Trainer Email
Online Trainer Anthony Bevilacqua
or send me an email directly
Online Personal Trainer Email
Monday, March 4, 2013
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!
Sunday, March 3, 2013
Why Guys fail to gain muscle weight and size
Why Guys fail to gain weight?
Saturday, March 2, 2013
Best Bicep Exercise for Growth
Nothing will turn your pea shooters into guns like this bicep exercise!
Bicep Exercises for Growth
Visit www.antbevfitness.com For more info
Bicep Exercises for Growth
Visit www.antbevfitness.com For more info
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
Newsletter
Hello Everyone,
I want to first take the time out to say thank you for joining my newsletter. I will be doing this newsletter weekly so your feedback is greatly appreciated! So its the third week of January and where are you with your new years resolutions? This is the point where I see people drop off. I really urge you to STICK WITH IT! Remember bodyfat is hard to lose as your body does not want to get rid of fat. Fat is an easy tissue for your body to maintain. Its in fact that its harder for your body to maintain being lean. Remember 80% of what we see in the mirror is based off your nutritional habits so if your not happy with the way you look you really need to reevaluate your daily day of eating. If you set a goal to lose 20lbs and you have not lost that 20lbs yet, do not get discouraged. You are constantly fighting your body, this is a fight I can help you win! The point of making a resolution is to take yourself to the next level, giving up would not bring you to that next level. So whatever your doing to help you get to your goals....STICK IT OUT...You can do it, I believe in each and every one of you! Thank you all for signing up for my newsletter please remind share my info with others so my site grows and I can help more and more people achieve their goals! Sign up for the newsletter here: www.AntBevFitness.com
Stick to your goals,
Anthony
PS. I set up a little home gym and it should be done by this weekend so be on the look out for some youtube instructional exercise videos!
Client Highlight of the Week
One female client managed to lose 2.5% bodyfat this week alone! She had a great week of sticking to her diet and her workout plan. Congrats to you (you know who you are!) Looking forward to next week!
One of my male clients hit a new Personal Record on Bench Press. He hit a solid 355lbs for a new One Rep Max. Good work buddy, your going to be sore tomorrow!
Recipe of the Week
Anthony’s Homemade Chinese Food
Ingredients
Brown Rice (use the amount given in your plan) Grilled Chicken (use the amount given in your plan) 1⁄2 cup Broccoli
2-3 tbsp Garlic Powder
2-3 tbsp Soy Sauce
1 packet of non calorie sweetener of your choice (I recommend Truvia)
2 Egg Whites
Directions
Heat a pan and coat the pan with pam. Place the chicken and the broccoli in the pan until chicken is brown. Add brown rice and mix. Add Garlic powder, truvia and 2 egg whites. Mix everything together until the egg whites are cooked then add Soy Sauce and serve!
Interested in Online Personal Training
www.AntBevFitness.com
The Best Natural Fat Burner: L-Carnitine
The Best Natural Fat Burner: L-Carnitine
L-Carnitine is one of the best natural fat burning supplements to take....L-Carnitine basically transfers the long chain fatty acids into the mitocondria (powerhouse) of the cell....so in simple terms it uses stored fat for energy! When dieting it also reduces the effect of hunger (which can kill most diets)...Scientists have been studying L-Carnitine since 1937 and it has proven to have a positive effect on weight loss and health...You should take between 2000mg-4000mg 10 minutes before Meal 1 and Before Workout.
www.antbevfitness.com
Importance of BCAA while Dieting
The Importance of Branch Chain Amino Acids While Dieting
A Key Supplement for Getting Lean and Gaining Muscle
What are Branch Chain Amino Acids?
Branch Chain Amino Acids are the "Building Blocks" of the body. They make up about 35% of your muscle mass and must be present for molecular growth and development to take place. There are 22 total amino acids which are divided into two groups, essential amino acids (which can not be manufactured by the body) and Non-essential amino acids (which can be made by the body). For the main concern of this article I will be speaking about the Branch Chain Amino acids or BCAA’s as they are referred to. The branched chain amino acids are Valine, Leucine, and Iso-leucine. The BCAA’s make up approximately 1/3 of muscle protein. BCAA's reduce muscle fatigue, speed recovery, decrease the loss of other amino acids from muscle during exercise and help the body absorb protein. A deficiency in any one of these Aminos will cause muscle loss. Unlike other amino acids, BCAA's are made in the muscle and not the liver.
What do BCAA’s do?
Whenever we lift a weight we cause damage to the muscles. Since BCAA make up about 1/3 of the muscle proteins, we can only conclude that when we exercise we break down these BCAA. We get out BCAA’s through diet but extra supplementation may be necessary. When our body senses BCAA in our blood stream it stops the breakdown of muscle and switches the body into grow mode! BCAA’s tell our body that we have significant amount of amino acids in order to build or maintain muscle, stop breaking down other muscle tissues. By taking a BCAA supplement prior to and immediately after exercise we give our muscles plenty of branch chain amino acids to use thus sparring addition muscle tissue from being broken down.
Why is this important if you are trying to lose weight?
Branch Chain Amino Acids are definitely a must when it comes to losing weight. They help to retain muscle mass which in turn leads to a greater decrease in muscle loss. The more muscle our bodies have the faster our metabolism will be. So if we maintain or even gain muscle we increase our resting metabolism which will lead to a greater fat burning capability.
Do BCAA provide any other benefit?
Sure, studies have shown that they help to stimulate protein synthesis (help the body make new proteins), decrease fatigue, helps to form other amino acids, and help to increase energy. Along with all the benefits I have listed it also has been known to reduce hunger while dieting due to the amino acid leucine. Leucine triggers insulin in your body causing your body to think it is satisfied and not hungry!
How to take BCAA’s? Which product do you recommend?
You can take BCAA many ways. It mainly depends on your goals. When mass building I suggest taking 5g in the morning as soon as you wake up, 5g PreWorkout, 5g During Workout, 10g Postworkout and 5g before bed. When on a more calorie restricted diet I suggest spacing them out throughout the day (view a sample of my day below)
Here is how I recommend taking your BCAA’s while on a lower calorie diet:
6am Wake up - 5g BCAA with breakfast
9am - 5g BCAA
11:30am PreWorkout Meal - 5g BCAA
1:30-2pm - 10g BCAA with post workout meal
3:30pm - 5g BCAA
5pm - Meal 4
8pm - 5g BCAA
9-10pm - Meal 5
12am before bed - 5g BCAA
3am - Meal 6 with 5g BCAA
6am repeat cycle
Any type of BCAA product is fine as long as it has a 2:1:1 ratio of Branched Chain Amino Acids (L-Leucine, L-Isoleucine and L-Valine).
References:
-Norton, L. (2005) soon to be published data, will add reference when the journal article is published.
www.antbevfitness.com
Why Women should Lift Weights?
Why Women Should Lift Weights
How many women reading this right now are frustrated with the way they look? How many of you are doing hours of cardio and starving yourselves to be skinny? Well what if I told you there was an easier way to get in shape, would you believe me? Well the answer ladies is quite simple....Lift Weights!!
The problem is that too much emphasis has been on cardio and dieting for women, which the importance of lifting weights is never spoke about. Most women are under the impression that working out with weights will make them “bulky” and “man-like”. This is far from the truth! I am going to shed some light for all you women out there. There is only one thing that burns fat and that is Muscle! So what this means is that the more muscle you have on your body the more efficiently your body can burn fat! Muscles are the only metabolically active tissue in your body, and that means they require calories to work, and if that doesn’t make you smile maybe this will…the primary source of energy for your working muscles is fat!
So Ladies The more muscle you have on your body the more fat you burn, and the more calories you burn through out the day. If you have a certain amount of muscle on your body you can eat a reasonable diet without gaining weight. This is what we fitness professionals would like to call a good metabolism. A good metabolism doesn't happen by accident. I do admit genetics play a part in metabolism, but you'd be amazed how much metabolism can be affected by your life choices.
Most women are programmed to think they have to weigh a certain amount to be happy. Ladies I am telling you to get rid of that “scale mentality”. Who cares how much you weigh? The most fit and lean bodies are often considered overweight if you place them on the standard height/weight chart. Why? Because muscle is so dense that it weighs more than fat. Muscle also holds about 60% more water than fat tissue causing muscular people to weigh much more than their "skinny fat people”. What you should be most concerned about is your body fat percentage. That is what it all comes down to, your body composition.
To be lean you need to have a high percentage of muscle and a lower amount of body fat. Muscle in women deteriorates at almost every stage of their life. This is why women must workout with weights! Weight training rebuilds your lost muscle and therefore fixes and speeds up your metabolism
Still convinced you will look “Man-like” if you lift weights? There is one key hormone that causes “man-like” muscle growth and that hormone is testosterone, which women lack. So Ladies workout with weights to prevent muscle deterioration and give you the shape and curves you deserve!
www.antbevfitness.com
Benefits of Fish Oil
What is Fishoil? Benefits of Fish oil on weight loss
I believe that Fishoil is one of the most important supplements you can purchase. There a so many different supplements out there but fish oil is by far one of the best.
So what exactly is fish oil? Well fish oil is derived from the tissue of fatty fish (such as: salmon, tuna, trout, sardines, herring, etc). Fish oil contains Omega 3 fatty acids called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are essential to the human bodies. When something is essential it means our bodies can not manufacture them. So Fish oil supplements come in handy for someone who does not consume enough deep water fatty fish.
The Two most important benefits of Fishoil on weight loss/muscle gain
- Decreases your body’s insulin response to food
- Aids in Muscle Protein Synthesis ( your bodies system for signaling to aid muscle)
Fish oil may help you lose fat faster! In addition to that it will also help control insulin levels in your body. Fish oil will also help you add muscle much faster. In recent research study it has been shown that taking around 3 grams of EPA and DHA per day (fish oil) helps to increase muscle protein synthesis within the muscle cells, which will help you add more muscle.
How does fish oil work?
Without getting to scientific on you fish oils or EPA/DHA play an important role on our cell membranes. Our cell membranes are made up of fat which holds transport proteins. Every cell in our body has these membranes. Our muscles and yes even our fat tissue have these membranes. Our muscles and fat tissues have satellite receptor cells which basically are doors to our cell membranes that let insulin in. The less bodyfat we have the more effective our body is at bringing insulin to our muscles for use as oppose to our fat tissues. However the opposite is also true, in a higher bodyfat leveled person (Men>15%, women>25%) their satellite cells on their muscle tissues are clogged up (inflammation makers) so our body shuttles the insulin to our fat cells, making us fatter! This is where fishoil comes in to play, fish oil basically helps the satellite cells on the muscle tissue to suck up more insulin. Helping us to shed the unwanted fat!
So do you need to take fish oil?
No, you do not HAVE to take fish oil. You do not have to take any supplements. Supplements are meant to supplement what your missing from your diet. You do not have to buy any supplements to lose weight or gain muscle. People have been changing their body composition long before supplements even existed.
How much do I recommend?
I recommend 3g of Fish oil per day. Supplement form that would equal to about three 1,000mg capsules per day. If you did not want to use supplements you would need about 6-8oz of wild salmon per day.
Other benefits of Fish Oil
- Promotes heart health
- Protects against cancer
- Improves Mental health
- Reduces pain and inflammation
- Reduces blood triglyceride levels
- Smoothes skin
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