http://www.turbulencetraining.com/ to start firing up your metabolism today. for fat loss today. for fat loss today.

Granted, in order to lose weight you must eat, but the choice of food, what you group it with, as well as when and how much you eat are all important factors. There are ways to naturally suppress your appetite, which I will share with you.

Water - Water is one of the most important nutrients you can put in your body. It is necessary for metabolizing stored body fat, digestion, transportation of nutrients and absorption of vitamins and minerals. It’s an important, yet overlooked factor when embarking on a fat loss or fitness program. Drinking adequate amounts of water daily will purge toxins and suppress your appetite.

Complex Carbohydrates - Carbs are broken down slowly. The body must split the long chain and then take one sugar off at a time. This allows the complex carbohydrate to be absorbed gradually into the bloodstream. Complex carbohydrates give a feeling of fullness and sustained energy, keeps the body working longer, and suppresses your appetite. The notion that complex carbohydrates are fattening is misunderstood. They can be the enemy if you eat them by themselves or overeat them. Your best complex carbohydrate choices would come from Mother Nature, such as potatoes, sweet potatoes, brown rice, oats, etc.

Essential Fats - Essential fats are great for suppressing the appetite, as well as being essential for our bodies to function properly. Essential fats are not the enemy either. However, trans fats (man-made fats) are. Since our bodies cannot manufacture essential fats, it is vital that we receive them through our nutrition. Adequate amounts of essential fat lowers cravings. These necessary fats can also aid in fat burning if the complex carbohydrates are limited. Don’t be afraid to toss some almonds or cashews in your mouth between meals.

Protein - Every living cell in your body is constructed of protein. It is necessary for cellular function, proper muscle growth, and tissue repair. Since protein doesn’t affect insulin in a negative way, it’s always safe to eat and important to include it in every meal. Eating the proper amount of protein for your body can blunt cravings and keep you on top of the fat loss game.

Balanced Meals - Balanced meals will give you and appetite suppressant advantage. A balanced meal entails a complete protein, carbohydrate, and an essential fat. Balanced meals keeps your blood sugar stable, provides energy, and aids in fat loss.

Eat Every Three Hours - Frequent meals are important for keeping the metabolism high and keeping the appetite low. Every time you eat a meal, your body must work (digest), which increases your metabolism. If you skip a meal, your body doesn’t know when it’s going to receive food again, so it holds on to body fat and even stores it to survive. In addition, constant, quality feedings kill mad cravings.

Avoid Processed Sugar - Processed sugar is the enemy. If you are going to cut anything from your eating program, make it this white devil, although it can come to you incognito. Sugar disrupts your normal body function. It shoots the insulin sky high and then it plummets faster than it went up. It can leave you in a merry-go-round of frustration. When you cut processed sugar from your life, you will regain so much control and combat those nasty cravings.

Supplemental Appetite Suppressant - Now Super Citrimax is an amazing supplement that contains chromium polynictionate and hydroxycitric acid (HCA). Supplementing with this product will reduce blood glucose levels and allow carbohydrates to be directed to the muscle rather than fat. This is an excellent supplement for those who are carb-sensitive. Stress, high sugar intake, trans fatty acids, over training, sweating, and low fiber contribute to a chromium loss. Supplement with 500 to 1000 mg, preferably thirty minutes before eating a complex carbohydrate meal. This supplement does not have any side effects.

Conclusion

When it comes to suppressing your appetite, nothing compares to eating right and drinking adequate water.  If you need that little extra kick, it’s perfectly fine to supplement with something of quality.

Karen Sessions CPT

MsFit

By Lynn VanDyke, Master Trainer at http://TrainerLynn.com & Author of http://Melt-the-Fat.com

It’s been called the spare tire or the jelly roll.  It’s where every extra ounce of fat vacations.  The stomach is seemingly the last place our body wants to rid itself of fat.  The number one complaint that I hear from my personal training clients is that cannot banish belly fat.

We have all heard the myth of spot reduction.  You cannot do stomach crunches and expect the belly fat to disappear.  There is only 1 concrete and absolute way that stomach fat can leave your body for good- a regular exercise and nutrition program. 

Here are 5 tips to banish the belly fat:

1) Eat 5-6 small meals throughout the day.  Each meal should contain one serving of protein and one serving of carbs.  The first meal should be eaten within an hour after waking and each meal thereafter should be every 2-3 hours.  Be sure to include plenty of veggies and other fibrous foods in your menu.

2) Drink lots of water to keep the body hydrated.  Unsweetened tea or herbal tea is good as well.  Keep coffee to a minimum and completely get rid of sodas. 

3) Rest properly.  This means taking at least 24-48 hours of rest between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night.  Lastly, it means taking 1-2 days off from exercising per week.  Rest is not a luxury.  It is a necessity.

4) Cardio should be done at different intensity levels and different session lengths.  Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions per week.  Spice up your activities!  Try Salsa dancing or ride your bike on your favorite trail.

5) Strength train each muscle 1-3 times per week.  You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.  Do not focus on just the abdominal muscles.  You should strength train the entire body for maximum results.  And ladies, you should lift heavy weights too!  Do not be afraid of bulking up or looking masculine.  It’s very hard for women to look muscular.

All of the above things combined will banish the belly fat.  Keep up the good work and be patient.

————————
Lynn VanDyke is a certified nutritionist and master personal trainer.  If you would like to train with Lynn, please check out her Online Personal Training programs at http://TrainerLynn.com.  Lynn is also the author of http://Melt-the-Fat.com

Melt the Fat Comes With: 200+ Exercise Photos 800+ Healthy Meal Ideas 160+ Daily Menus 100+ Strength Training Routines 60+ Motivation Secrets … and Loads More. Click-Here to Find Out How You Can Tone Up and Feel Awesome About Your Body!

The aerobic vs strength training paradigm is a rather interesting one. Do you remember those cheesy 1980’s workout videos? Aerobics and cardio classes were all the rage back then.

But since then our culture has had a shift in mentality. It may be a slight shift, but trends are showing that cardio overload is becoming a thing of the past. Is this good or bad?

Perhaps we should take a deeper look at the aerobic vs strength training debate. It was not until the 1960’s that we discovered a need for regular cardio conditioning. A gentleman by the name of Dr. Cooper did research into why strong, healthy people could not participate in endurance activities without becoming winded and tired.

Endurance activities include anything where your heart rate is elevated for more than a few minutes. So going for a jog or doing 35 minutes on the treadmill counts as endurance cardio.

Dr. Cooper’s results showed that we needed to participate in endurance activities to become better at them. That makes sense, right?

You see… up until that time we were not particularly focused on fitness. We really did not need to be. Most of the people back in those days worked hard all day long. They moved more than we did. They did not eat nearly as much as we did.

Fast forward to the early 70’s and 80’s. With Dr. Copper’s results in hand and a growing waistline… cardio was the answer.

Aerobic vs strength training activities was not much of an issue then. We were pretty much involved with aerobic work. Do you remember Jazzercise in the 70’s? What about Richard Simmons in the 80’s?

As I mentioned at the start of this page, we are going through slight change in perception. We are beginning to realize that there needs to be an honest look at aerobic vs strength training information.

Which is better? Which should you do?

I’m here to tell you this… you need to do both. Aerobic vs strength training is a conversation for those that want to pick one or the other. But you cannot afford to do that. The Melt the Fat program creates your own unique cardio and strength training routine. It’s gives you the best of both worlds.

Each of these exercise methods works the muscles and the body in different ways. Cardio builds strong hearts and lungs. It increases red blood cells and it improves circulation.

Strength training adds lean muscle to our bodies. It adds strength. It reduces blood pressure and fights off osteoporosis.

Why have the aerobic vs strength training debate when you can simply have both? That’s what I would recommend. Ask any fitness professional who knows her stuff. Ask her what they best exercise program is for fat loss and she will tell you this:

Cardio should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.

Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.

It is a mix of both cardio and strength training that will result in fat loss. It is not about aerobic vs strength training activities any longer. We’re past that and smarter than that!

Let me say this… there are still some folks who want to believe cardio is a bunch of baloney. There are still some folks who want to believe strength training is for fools. There are some folks who believe doing tons and tons of cardio is best. There are some folks who believe doing strength training everyday is the way to go.

The best way to a healthy life is to live your life with a mix of cardio and strength training. Eat well and move often. That’s how simple it is.

There’s a big myth that women have to train different then men. They don’t. They can lift weights, do the same exercise, build a little muscle, become stronger and still be 100% female. Building muscle isn’t all that easy right? You don’t just do some weights and have a 21" inch arms the next month.

My point is…

Women can do the same things as men do. And even lift heavy if they desire to grow muscle rather then maintain.

A little muscle tone is not a bad thing right? And the only way to grow muscle is to stimulate it. I’m not suggesting females go bench 315 lbs tomorrow but there’s no need to grab the pink weights and do 100 reps either while they sit there looking unchallenged and bored.

If they are worried about a particular body part taking over and making them out of proportion, then just hit them lightly and focus on the rest of the body. Just maintain them. Do not push or challenge them and they will just stay the same while the rest of her body grows, adapts and changes to fit her desired look.

I see women all the time at the gym with the tiniest weight. Because they don’t want to get big and bulky like a man. But they also look bored and just doing it because somebody told them lifting weights was something they should do.

Unless your one of the few females that has as much testosterone as most men, it’s not going to happen.

A key to muscle growth is testosterone. Females do not have
high levels of it, therefore, even if they worked out like men do, with heavy weights, she is not going to suddenly become manly, bulky and bulging with muscles.

Granted, there are some females who do have high levels but it’s pretty rare. Don’t worry…

Despite what you may have heard… there’s really no such thing as toning. I’m sure to get flack for that statement but let me explain. There’s three things you can do to a muscle.

-Build it
-Maintain it
-Lose it

Toning is really for most people, the process of building muscle so there’s something to show… and once they are happy with the appearance, they maintain it. For all these reasons…

It’s important to understand that when you pick up a weight, the main goal is to work the muscle. If it’s not at all challenging, then why bother? Resistance training has a purpose. To keep your muscles healthy, your bones strong and your mobility. The older you get, the more muscle you want as it will keep you living healthier. And the older you get the more muscle you tend to lose. Another reason to build muscle thru your life and not let it wither away because of atrophy.

But I’m getting way ahead of myself! Many women are worried about getting bulky if they workout weight weights.

There’s a simple solution to that. How about just build muscle until she’s satisfied with her appearance. Once she reaches that level, she can back off and just maintain. At that point, there’s no need to stimulate new muscle growth but you can use resistance training to maintain an appearance.

This is where ‘toning’ comes in. Toning to me at least, means maintaining the muscle’s natural tone thru resistance. Keeping it in the shape it is currently.

Also keep in mind that a muscle will appear more tone when body fat is removed from the area.

So that’s why cardio is an important aspect as well if she is looking to lean up. But as I’ve said before, there can be such a thing as too much cardio. So no need for marathon sessions please.

Bottom line…

In general women do not need any different routines then a man. It’s the myth that has been around forever that men lift weights, women do cardio. It’s simply wrong.

~~~~~~~~~~~~~~

About The Author:

Marc David is an innovative fitness enthusiast and the creator of the “The Beginner’s Guide to Fitness And Bodybuilding” method on www.Beginning-Bodybuilding.com. He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS! Not more. He dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know.  Go to: http://www.beginning-bodybuilding.com to find out more about The Beginner’s Guide to Fitness And Bodybuilding.

Uh oh, the holidays are approaching. It wouldn’t be so bad if it weren’t for all that good food that’s so bad, right? During the holidays, many are thinking about parties, fun, and food, but in the back of your mind you are thinking about that dreadful weight gain.

When the holiday season approaches some just stop their healthy program and throw in the towel until after New Years and others starve themselves until they binge.

Life doesn’t have to be so demanding. You can enjoy yourself and still keep your figure. Thanksgiving and Christmas doesn’t have to have a negative impact. The trick is to keep a balance.

Eat sensibly and exercise. This will prevent excess weight from creeping up and make your weight loss resolution that much easier come January 1st.

Below are some simple steps on how to avoid that 5 to 10 pound holiday weight gain between Thanksgiving and New Years.

Start before Thanksgiving, not after New Years. Tossing everything aside and waiting for January is a cop out. Accept responsibility, take charge, and make a difference.

1. Tip 1 - Devise a daily menu and exercise plan. Put it in writing and hang it where you will see it the most. Also, hang a copy on your refrigerator. Continue to eat your regularly scheduled healthy meals and eat party treats in moderation. Have protein bars and MRP’s handy.

2. Tip 2 - Eat normally, even if there is an event later. This will keep your blood sugar stable and prevent overeating and binging. This does not mean you can’t indulge; it just keeps you in control. If you starve yourself for the party, you will binge for sure, feel sick, then regret it all night, making you spiral down the next days.

3. Tip 3 - When you attend parties or events, start off with healthy choices and snacks. Such as fruit, veggies, salads, and meat. You won’t be inclined to indulge in the sugar goodies as fast. Notice I didn’t say you can’t have the sweet treats, they are perfectly fine during this time, if they are kept in moderation and eaten last.

4. Tip 4 - Drink water or diet sodas at gatherings and limit the alcohol. A drink or two is fine, but if you want to remain fit, it’s best to limit them. Red wine would be the best choice for an alcoholic beverage.

5. Tip 5 - Exercise every day, even if you can only get 10 minutes in. However, don’t opt for just a mere 10 minutes if you have time to get a full 20 to 30 minutes in. The point is that some exercise is far better than no exercise.

The above are basic guidelines to help keep you on track during the toughest months in the year. Good luck and Happy Holidays!

About the Author:
Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition.  She is a nationally qualified natural female  bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six e-books on fitness.  

1. Lose Weight Forever
2. Iron Dolls
3. The Competitive Edge
4. Killer Quads
5. Dangerous Curves
6. The Cellulite Cure

She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

 Karen has helped hundreds of clients reach their goal of transforming their body.  Her success and success stories speak for themselves.  http://www.theelitephysique.com

Are you under the impression that in order to rid your body of fat you need to stop eating fat? It does sound fairly logical. There are those sayings, “eat fat and get fat,” “you are what you eat,” and so forth.

What about the opposite side of the spectrum? There are the diehard low-carber's who swear up and down that in order to lose body fat you have to cut out the carbohydrates and eat more fat. 

So, who's right? Actually, both tactics can have an effect on fat loss, but then again both have their short-comings as well. In this newsletter we will take a close look at fat, discover the hidden truth, burst through some myths, and be able to view it in a completely new light.

Fat is a double edged sword, no matter which way you slice it. It can work for you and it can work against you. I'm going to reveal both sides and teach you how to make fat work in your favor.

Mainstream's Brainwashing

The media and the medical community have the public so deathly afraid to eat fat that it's ridiculous. Read any newspaper or magazine, or watch the news and you will be overwhelmed with the amount of information you receive about how eating fat such as steak, eggs, nuts, etc. raises your cholesterol and prompts fat gain.

So what do we, as consumers, do in turn? We buy processed, pre-packaged “healthy” foods created by man labeled “fat-free!” Yes, man has the answer. Who cares what Mother Nature put on this ground for us, it's unhealthy, right? Mother Nature has provided us with a vast food supply that clogs arteries and causes the battle of the bulge syndrome. We were set up for failure right from the start!! Of course I'm being sarcastic.

Before we play the “blame game,” let's take a step back and examine what fat and cholesterol are. Fat and cholesterol are building materials for the body to replenish itself. Mainstream has spoon-fed consumers, suggesting that these elements cause heart disease and weight gain. However, what the media is NOT telling you is the types of fat and cholesterol you are eating is the heart killer and waist filler.

Fats

Myth: The best way to lose body fat is to cut the fat out of the diet.

Fat is a misunderstood macronutrient. It has been labeled as evil. What many people fail to recognize is that the term "fat" can mean several different things, and therefore it should not be lumped together and labeled "bad."

• Body fat is the fat that most people acknowledge. Body fat is simply a storage unit of fat in fat cells in the form of triglycerides.
• Dietary fat is another recognizable fat that many people can identify. Dietary fat comes from animal and plant sources.
• Structural fat is another term for fat that many people tend to overlook. These are the fats that the body uses as building materials for structures such as brain, hormones, and cell function.

The above are essential fats, meaning they are necessary. Yes, even some body fat is needed by the body to protect it. Essential fats can't magically turn into body fat. Body fat becomes an issue when you eat fats in excess or eat the wrong types of fat, such as trans fat.

A lack of essential fat can lead to many symptoms, such as dry and thinning hair, brittle nails, dry skin, sugar and carb cravings, constipation, and infertility.

The best way to include essential fat in your diet is to choose natural sources, such as meat, eggs, nuts and seeds, shellfish, fish, avocados, and olives. These are the fats your body can actually use and benefit from. However, moderation is a factor here. If you overeat fat calories, the unused energy can be stored as fat.

Trans Fat

Trans fat is the fat not mentioned in the media as much. Trans fat can be the blame for the rise in weight gain, obesity, acidic pH, cancer, and heart disease. Trans fat can be found in anything mad-made. Trans fat is an altered fat, it's damaged. It destroys the cells and how they function and makes the body acidic. Your body cannot metabolize trans fat.

Trans fat can be found in seemingly harmless products, such as dressings, sandwich spreads, non-dairy creamers, Half-and-Half, dessert toppings, and margarine. Trans fat can be found in nearly anything processed, or rather man-made food imitation items. Trans fat is the fat that you should eliminate if you want to lose body fat and gain health.

Cholesterol

Myth: Saturated fat and cholesterol clog your arteries and cause heart disease.

Cholesterol is a fat that the body needs for cell membranes and for the body's cells to function properly. Many hormones are made from the structural material of cholesterol, as well as vitamin D and the anti-stress hormone, cortisol. When you deprive your body of this necessary element, your cells become less efficient and it ultimately affects your metabolism. Not only does this pose a metabolic threat, but the lack of this essential element can alter your cell's membranes, causing other diseases such as cancer.

Cholesterol is a healer. When trans fat damages the artery walls, cholesterol is attracted to inflammations and irritations. The more damage present, the more cholesterol will be present. If the damage does not heal, the cholesterol builds up and forms plaque. Now, if you read between the lines, cholesterol is not the villain, it's actually the swat team. Trans fat and anything else processed, such as tainted water and environmental pollution damage the artery walls. If it wasn't for cholesterol band-aiding the problem, we could suffer heart disease at a much earlier age, probably all the way down to the teens.

You can obtain natural, essential cholesterol from meat, eggs, and shellfish. These foods should not be avoided, they are necessary.

In Conclusion

Now that you understand the role of fat and cholesterol better, take it upon yourself to make your life and diet better by including the elements that your body needs and requires to maintain proper cellular efficiency to keep you healthy and your metabolism on fire.

Get more tips and information for weight loss and health in How to Lose Weight, FOREVER!

About the Author:

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition.  She is a nationally qualified natural female  bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six e-books on fitness.  

1. Lose Weight Forever
2. Iron Dolls
3. The Competitive Edge
4. Killer Quads
5. Dangerous Curves
6. The Cellulite Cure

She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.     

 Karen has helped hundreds of clients reach their goal of transforming their body.  Her success and success stories speak for themselves.  http://www.theelitephysique.com

By Tom Venuto.
When is the best time of day to do your aerobic exercise? The answer is any time! The most important thing is that you just do it. Continuous cardiovascular exercise, such as walking, jogging, stairclimbing, or cycling, sustained for at least 30 minutes, will burn body fat no matter when you do it.

However, if you want to get the maximum benefits possible from every minute you invest in your workouts, then you should consider getting up early and doing cardio before you eat your first meal - even if you’re not a "morning person." Early morning aerobic exercise on an empty stomach has three major advantages over exercising later in the day:

Early in the morning before you eat, your levels of muscle and liver glycogen (stored carbohydrate) are low. If you eat dinner at 7 p.m and you eat breakfast at 7 a.m., that’s 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrate.

How much more fat you’ll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state. So how exactly does this work? It’s quite simple, really. Carbohydrate (glycogen) is your body’s primary and preferred energy source. When your primary fuel source is in short supply, this forces your body to tap into its secondary or reserve energy source; body fat. If you do cardio immediately after eating a meal, you’ll still burn fat, but you’ll burn less of it because you’ll be burning off the carbohydrates you ate first.

Burn the fat, feed the muscle

You always burn a combination of fat and carbohydrate for fuel, but depending on when you exercise, you can burn a greater proportion of fat relative to carbohydrate. If doing cardio first thing in the morning is not an option for you, then the second best time to do it would be immediately after weight training. Lifting weights is anaerobic (carbohydrate-burning) by nature, and therefore depletes muscle glycogen. That’s why a post lifting cardio session has a similar effect as morning cardio on an empty stomach.

The second benefit you’ll get from early morning cardio sessions is what I call the "afterburn" effect. When you do a cardio session in the morning, you not only burn fat during the session, but you also continue to burn fat at an accelerated rate after the workout. Why? Because an intense session of cardiovascular exercise can keep your metabolism elevated for hours after the session is over. If you do cardio at night, you will still burn fat during the session, so you definitely benefit from it. However, nighttime cardio fails to take advantage of the "afterburn" effect because your metabolism drops like a ton of bricks as soon as you go to sleep. While you sleep, your metabolic rate is slower than any other time of the day.

Burning more fat isn’t the only reason you should do your cardio early. The third benefit of morning workouts is the "rush" and feeling of accomplishment that stays with you all day long after an invigorating workout. Exercise can become a pleasant and enjoyable experience, but the more difficult or challenging it is for you, the more important it is to get it out of the way early. When you put off any task you consider unpleasant, it hangs over you all day long, leaving you with a feeling of guilt, stress and incompleteness (not to mention that you are more likely to "blow off" an evening workout if you are tired from a long day at work or if your pals try to persuade you to join them at the pub for happy hour.)

You might find it hard to wake up early in the morning and get motivated to workout. But think back for a moment to a time in your life when you tackled a difficult task and you finished it. Didn’t you feel great afterwards? Completing any task, especially a physically challenging one, gives you a "buzz." When the task is exercise, the buzz is physiological and psychological. Physiologically, exercise releases endorphins in your body.

Endorphins are opiate-like hormones hundreds of times more powerful than the strongest morphine. Endorphins create a natural "high" that makes you feel positively euphoric! Endorphins reduce stress, improve your mood, increase circulation and relieve pain. The "high" is partly psychological too. Getting up early and successfully achieving a small goal kick starts your day and gives you feelings of completion, satisfaction and accomplishment. For the rest of the day you feel happy and you feel less stress knowing that the most difficult part of the day is behind you.

So, you say you’re not a morning person? Take heart; neither am I. I can sleep in like you wouldn’t believe! But I get up anyway because I know the effort is worth the results. When I have a bodybuilding goal that I am clearly focused on, such as reaching 4% or 5% body fat for a competition, I’m on my Stairmaster for 45 minutes every morning at the crack of dawn without fail. Sure it’s a challenge at first, but you know what? After a few short weeks, It’s no longer a chore and I’m "in the groove" - and you will be too. Just try it.

Make a commitment to yourself to do it for just 21 days. Once those 21 days have gone by, you’ll already be leaner and you’ll be on your way to making morning workouts a habit that’s as natural as brushing your teeth or taking a shower. Once you start getting used to feeling that buzz, you’ll become "positively addicted" to it. The more you do it, the more you’ll want to do it. Before you know it, early morning cardio will your new habit; you’ll be leaner, your metabolism will be faster and you’ll feel fantastic all day long!

Read more on how to burn the fat and feed the muscle here