Most beauty magazines and even

respectful fitness editions convince you that you need to diet. Indeed, it’s easy to believe beautiful fitness models in the picture, that it’s enough to torture yourself with a diet for a month and you will get your desired body.

What magazines and pharmaceutical companies, who offer you a magic fat burning pill don’t tell you is that no diet will work if you look at it as a temporary torture on the way to an ideal body.

This has already been written and said a lot, but the fact remains, so the sooner you understand this, the faster you will achieve the desired result.

Forget about the word diet! Just remove it from your vocabulary completely! Healthy, beautiful and smart people do not diet – they live a healthy lifestyle. Our body needs a well-balanced diet, amino acids and vitamins every day. We should adjust the amount of consumed carbohydrates, fats and proteins depending on our goals, but the second you start starving yourself or severely cutting down on nutrients, your body will decide that you went nuts, and will start to accumulate fat to protect you from the crisis.

People who go on strict diets claim that they work, i.e. these people lose weight. But! Most of them are not able to tell which weight they are losing., do they burn muscle or fat? Muscles and water are the first to leave us on such unnatural diets. When your body does not get enough protein to maintain muscle mass, it considers muscles to be an unnecessary load, which needs to be thrown off first. Your body will always protect you and store more fat just in case its crazy owner decides to starve again. This is the reason we gain additional weight after the diet.

Now let’s make it work. As soon as you get your first desire to lose weight you need to clearly indicate your goals and execute them scientifically. Most people think that if they work very hard on the result, they will get there. But the simple truth is that you will get where you’re going much easier and faster if you do it smart rather than hard.

The first rule I have tested by myself and many of my clients is that we should enjoy what we do. We do not go on a diet, we learn to listen and understand our body, give it what it needs and protect it from what harms it. We change our daily habits and improve the quality of our life in general. Therefore, it is important to develop an individual nutrition program, respecting your condition, your health, needs and of course it has to be delicious and exciting!

Internet is full of self-taught people who want to look smart and professionals who’s in it for money and for money only. That’s why it’s easy to get lost in the ocean of controversial information. Don’t let your enthusiasm harm you and contact your coach if you can honestly admit that you do not have enough knowledge to put together a good meal plan. Believe me, this will save your time, health, money and significantly speed up the result.

We do not lose weight for just one week, we start living a healthy and joyful life every day, we enjoy our reflection in the mirror every day and we feel great every day as well!

Remember, we are always here to help you and answer any of your questions!

Your in health,



Lots of people want to know how to lose weight quickly. It especially concerns those who isn’t used to working out and who’d let themselves go way too much. Why is that?

I decided to find out what Youtube fitness celebrities have to say about this and I was horrified. I searched “how to lose weight …” and here are the suggestions I got:

Everyone wants to lose weight quickly, easily and no one wants to do anything for it. As if there was some kind of a magic pill or a 5 minute super workout that would immediately burn all of your fat.

I’m very sorry to disappoint you, but if you come across such miracle, it will be no more than a deception. In order to achieve something, you need to stop being lazy and actually work for it.

Before you begin to starve and torture yourself with exercises, let’s sit down and calmly think about why you need it.

1. Find your “Why”.

It is very important to find your personal “Why”. Without it, your motivation will not last long.

Have you decided to take care of yourself because of your health? Shape up for a special occasion? Or maybe you just want to walk along the beach with your head held high and a huge smile?

Whatever it is, you must clearly understand what you are aiming for and be well aware of how your life will change when you get there. Visualize the situation where you have already achieved what you want. How are you feeling? What did you have to give up for this? How did your life change?

2. Set the time frame.

Ask a professional coach to help you. You must adequately assess your shape and possibilities of your body. Do not set up unrealistic deadlines, even if you are ready to work very hard to get results. You do not want to torture yourself, you want to create the most comfortable conditions for your body to get rid of extra weight in the most natural smooth way. Losing 2 pounds per week is absolutely realistic and will not make you feel like you are denying yourself of something or starving.

3. Monitor the result.

Track your results, write them down. Don’t use your scale every day – it’ll only demotivate you. Checking your weight every week as well as taking other measurements is necessary to monitor your progress. It’s not enough to simply give up your fast food and processed food. You can consume more calories than you burn even by eating only chicken and rice. In order to lose weight, we need to create a caloric deficit. You need to consume fewer calories than you burn. Weekly measurements will allow you to determine the optimal amount of calories that you should consume. When losing weight, I advise you to weigh yourself empty stomach, measure your waist, hips and thighs. Order yourself some cute scale, get a nice notebook to make the measurements more pleasant.

4. Give preference to interval training.

Visceral fat is the hardest to burn. Our body is always looking for simpler ways to supply energy. First your body tries to burn muscles and only then it begins to burn fat. It is proven that active fat burning starts in the pulse range between 120 to 150 beats per minute, it is in this zone that we strive to do our cardio. However, hormones released during the workout are very important for fat burning. While maintaining high pace constantly, we enter the state of catabolism and our body begins to burn muscles instead of fat because it supplies faster energy. Therefore, according to the research, the best way to burn fat is with interval training where your body has to take energy from burning fat.

5. Keep a nutrition diary.

It is important for us to create a caloric deficit but it does not mean that you can eat 1,500 calories of french fries. Choose food high on protein and fiber. Give up pastry and soda Believe me, it is not as tragic as it seems. As soon as you start keeping record of your food and realize how many calories you consume completely unconsciously with snacks and “pampering yourself” with all sorts of yummies, you instantly change the way you look at them and they will seem to you as a waste of money and just simply useless.

How can I drink a glass of water to make my stomach think I ate and stop harassing me? How can I eat one spoon of ice cream and be satisfied if my soul demands a cup? I have always considered these deceptions for the brain to be completely stupid. Satisfaction will not come. However, you really can replace white bread with whole grain, as well as pasta and cereal. They taste even better; personally I like them even more. Instead of white flour in your pancakes, use coconut, flax seed, almond or oat flour. Try it, it’s incredibly delicious! Stop frying your food. Use steam cooker, multicooker. You will still get your fats from dairy products, meat, eggs and nuts. Do not limit yourself to pizza and burgers! There is so much various, delicious and interesting food in the world and it is so exciting to cook it!

Most importantly remember that your body is your business card. It reflects everything you do every day. You need to take care of your body every day if you want to be proud of yourself and receive compliments. Your body will become your best motivation when it will reflect your hard work!

Your in health,



Most people already know how to eat and train correctly, the internet has solved this issue for many people. The amount of information on the internet is off the scale, and anyone who wants to put in the effort has all the necessary information to do wonders with their bodies.

So, why do we continue to type new questions in the search engines and look for new answers?

The paradox is that the bicycle is already invented, and we will not find magical new answers. But we continue to look for a new way to get everything, while only putting in minimal effort.

In fact, the only thing that we truly lack to achieve our goal is a proper plan of action!

In this article, I propose to take responsibility, start acting and come up with a real plan without waiting for someone else to do it for you!

In order to get somewhere (with anything in life), we need to know a few simple things.

Where are we at?

Where are we going?

How much time can we spend on the road?

It would seem like everything is very simple, but we can’t always give honest answers to these simple questions.

Keep reading below to find out how to develop a straightforward plan to improve your body and your physical health!

1. Adequately Evaluate Yourself

We all have complexes; there’s always something we don’t like about ourselves!

Our vision of who we are is better than reality, that’s how we help ourselves to cope with the pressure that we feel from society.

To be honest, this is absolutely normal!

However, to improve our lives, we must boldly and adequately assess the state in which we are starting on our path.

What would you like to change in yourself?

How would you like to look not only for one day but your whole li

Once you understand these questions, and yourself, you are already on the correct path!

2. Start a Food Diary

Recording and counting your food seems insanely tedious, but it’s not about a strict diet and calorie counting.

We want to get real information about what our day looks like from our body’s point of view. We need to understand how much, and what we eat, to be able to influence our metabolism for both fat burning, and muscle growth.

Download a handy app with a friendly interface, buy a cute kitchen scale, and simply record what you eat for at least a few months.

In time, you will begin to understand how much you need to eat intuitively, and the foods which are best for your body. You will become conscious about your eating habits, and it will become much easier to improve them!

The most important benefit that I took from this is that when I saw on paper how many useless products I consume without being hungry (and most importantly without knowing it), I changed the way I look at most foods and snacks.

Now I don’t even want to eat them, and I don’t feel like I’m limiting myself!

I simply enjoy what I eat!

3. Enjoy Your Workouts

Many people see training as punishment.

They see training as punishment for the weight gained earlier, or for an extra piece of cake.

This attitude greatly decreases the result of the training itself and leads to indirect consequences.

We begin to “reward” ourselves with delicious and so bad for us “yummies” after training, or we run to eat boring proteins and carbohydrates because we because we are trying to feed the mythical metabolic window.

Ultimately, nobody likes to suffer.

Being bored as a result of this attitude forces many people to simply quit training.

Have an interesting workout plan, do what you like, and change your workouts from time to time.

Training is not only weights and cardio.

You can swim, go horseback riding, play any sport, take dancing classes, rock climbing, trampolines, flying in an aerotube, etc.

Unleash your wildest imagination, and do what you have always dreamed of!

4. Eat Smart

Starving and limiting yourself will not help if you want to look good year-round.

If you do not have breakfast in the morning, you will come home hungry and stuff yourself with things your body can’t digest after being crazed at work all day.

I understand how hard it is for a busy working person to eat right, but it’s very doable at the same time.

Eat well, load up on protein, cut your carbs just a little bit.

We have many recipes you could use to cook your breakfast the evening before, and these can make a huge difference in your life!

Prepare a delicious meal for lunch, and put it in 2-3 small containers. It does not take up much space.

In extreme cases, if you can’t carry food because of the temperature or the nature of your work, take a couple of portions of protein with you.

You will find milk or water everywhere, and it will also stop you from unplanned snacks and street food.

Our body has to receive food regularly. Muscle always burns faster than fat if we don’t feed it with enough protein!

If you make a habit to feed it in time, then the gratitude of your body will surpass all your expectations!

5. Track Your Results

Make a rule to measure yourself every week.

Tracking your results will help you be aware and maintain excellent shape, even if you went a little bit off course and have been naughty for a while.

Normally, if we are on the right track, we will be able to see changes every week. If it doesn’t happen, it’s a clear sign that we have to adjust our nutrition or workout plan (possibly both).

When you have reached your goal, you will look wonderful and enjoy life!

It is very important to check in now and then as well, to make sure you’re still where you want to be.

Because let me tell you something, people are going to be complimenting you on your half-done job, and say you don’t need to continue and excel!

Guess what?

Only you know the work you’ve put into your transformation, and you WON’T stop until you are exactly where you want to be and nowhere else!

It’s great that you are on the way to your perfect self!

I like it a lot, and I have a nice GIFT for you that will make your progress faster and more enjoyable: Check it out here!

I believe in you!

Your in health,