My 12-Week Program To Transform Your Body takes dedication, drive, and consistency. If you haven't taken the challenge, it's time to leave the locker room and step into the gym. Commit to my program and I'll help you radically transform your life in only 12 weeks.  and I'll help you every step (and rep) of the way.

Don't take my word for it. Take the words of those who've done it. See the Before and After pics of people I've helped transform. Check out the best; get inspired to be the best. When you're ready to
begin, I'll be here. You're next


      BEFOR                                                 AFTER      

The physical gains are amazing, however I rate the mental gains from Kris Gethin's program the most valuable part of this journey for me.

At day 84: Everything is easier in my life. I don't have work stress anymore. I've taken the courage to start my own business, I don't have fluctuating energy levels anymore. I don't feel down and depressed anymore. I have no problem with motivation. I have no problem saying no.

My next goal is to put on lean mass and go from 74kg to 83kg, starting on Monday.
Thank you for this incredible journey, I have already inspired many of my friends to do the same and I will give them all my support just like you did with me over the 12 weeks.
Pain definitely is weakness leaving the body.


BEFORE                                                               AFTER                                  

I just completed the 12-week transformation contest and  I have never worked this hard, I get to the point of wanting to puke! Haha! I definitely know what muscle failure training means now! I love this program!

Kaged Muscle: "Wow! Is this the same person?! Great work and congrats on your inspiring transformation!"


BEFORE                                                                        AFTER 

OK, so first, I'd like to say thank you for this program. I have reached my original goals which was to reduce my waist size of 35 1/2 inches. My goal was to bring my waist size down to a 33 because I heard Dr. Oz say your waist should be at least 1/2 your height. Through this program I was able to exceed my expectations and achieved a 31 1/2-inch waist size.

I also wanted some slight curves on my muscle. I knew NOTHING about weightlifting. So, I'm not one of those guys getting "back in" to lifting. Going through the program I learned a ton, like that a 6-pack is made in the kitchen not the gym. I learned names and lists of lifting techniques and names of body parts I should have known by now. I'm sure my muscle growth was only limited to two things: me not understanding my abilities and not having a spotter so I can push harder without injuring myself.

I'd like to start over again from Week 1 with the wealth of knowledge I gained going through the first run. I like the "Blood and Guts" program you did with Dorian Yates and I'd like to give that a go too. But here are a few shots of what I was able to achieve after going through the first go-round. Not sure how much farther my genetics will allow me to go.

In order to be sexy, you need to look and act the part around other people. More importantly, though, you need to take care of yourself even when no one's looking, and you need to think and feel sexy without anyone else's approval. Here are a few things to keep in mind when trying to be sexy.

4 steps to look Sexy

1-Show a little skin:

The trick here is knowing how much is too much. A flash of skin can tease and trigger desire, but in order to keep yourself in a guy's mind, you need to leave something to the imagination.
Aim for balance. If you decide to show off your legs, keep your chest and back covered. If you show off your back, keep your legs and chest covered. If you go for a little cleavage, keep your back and legs in check.
Choose your best feature to flaunt in order to make the strongest impression possible.

2-Let him see your wrists:

 Your wrists are one feature you can always expose for subtle yet lasting sexiness.
The effect is more biological than anything else. The glands in your wrists emit pheromones, and these pheromones trigger feelings of attraction without the other party even realizing it.

3-Wear red clothes:

 A red dress, skirt, or top can spark desire in a man on sight.
Some studies suggest that women wearing red are 56 percent more likely to be hit on or asked out than women wearing blue or white.
Red mimics the red flush that skin takes on during moments of passion.

4-Avoid red lipstick:

Oddly enough, your lips are the one feature that may not benefit as much from the color red as you would think. Neutrals and soft pinks tend to have a more dramatic effect than fire engine red.
Women with pale skin look best in light rose shades, according to some.
Women with medium-tone skin should consider pinks with brown undertones.
Women with darker skin tend to look good in wine-colored pinks.

These tips to lose weight fast are here to prepare you for your weight loss journey. That's right,
there's a few things you need to do before even trying to lose weight. These tips on weight loss
will get you in the right mind set so that you can achieve your weight loss goals.

Tips On How To Lose Weight Before Even Trying

1. Have a Clear Goal in Mind: The best way to lose weight fast is by having a clear goal in mind
from the start. Write down how much weight you want to lose and by when. With this weight
loss goal in mind, set up steps that will get you there. Maybe your weight loss plan will include
these tips on how to lose weight, may be not. Whatever the case may be, keep reading to
determine the best way to lose weight for you!

2. Determine WHY You Want to Lose Weight: Anyone can say they want to lose weight but if
you don't know why you want to lose weight then you'll never actually lose weight. And simply
saying you want to lose weight is not good enough. You need to have an emotional connection
with your WHY. Losing weight can be tough, don't make it tougher by not knowing why you're
even trying!

3. Take a Real Before Photo: You'll be more motivated by physically seeing your progress than
by looking at a scale every day. You can even take a picture at the end of every week and see
your progress. Having a photo is the best way to track your weight loss because sometimes the
scale will not change in number, yet your body is changing to look sexier and leaner!

4. For Healthy Weight Loss, Don't Follow Fad Diets: Fad diets are those that try to reorganize
the food pyramid so that you eat more of one food group or try to totally eliminate a food
group all together. Yes, you may get some results at first, but they will ultimately lead you to
gaining back all the weight and possibly even gaining more back!... Here's something scary...
People who “diet” tend to gain more weight over time, and studies show that dieting is a
consistent predictor of future weight gain . Instead of relying on a special diet, make
healthier choices every day of your life. This way you you become a healthier, happier, and
fitter person!

5. Keep Track of Your Calories: People often want an easy way to lose weight, which is
impossible. The ONLY easy way to lose weight is with surgery because then you don't need to
do anything. However, if you don't change your lifestyle and continue eating like you did
before, you'll gain the weight back in no time at all... To really lose weight, you'll need to do
some work. One important thing to keep track of is your calories! This will make or break you. If
you don't do this, then you might as well forget about losing weight

"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is
about being accountable to yourself and is a very effective tool for weight loss," says Bonnie
Taub Dix, MA, RD, author of Read It Before You Eat It
If you don't want to write down everything, then take a record of what you eat by taking
pictures of EVERYTHING you eat. This will make you more conscious about what you place into
your mouth. Plus, it will allow you to easily review everything you eat every day.
Choosing the right way to eat to build muscle can be a little
overwhelming. But once you start eating the way you need to, it will
become second nature to you. Following is a list of good foods for you
to eat in each of the categories you need to concentrate on:

    Presentation to SAMPLE MEALS

    Presentation to SAMPLE MEALS

White meat chicken or turkey
Canned tuna
Canned salmon
Fresh Fish
Red meat like steak or roast

Complex Carbohydrates
    Presentation to SAMPLE MEALS

Yams, Sweet potatoes, Acorn squash

    Presentation to SAMPLE MEALS
All water based types.
Lettuce, Cabbage, Spinach
Bok Choy, Leeks
Green Beans
Broccoli, Cauliflower, Radish
Zucchini Squash

    Presentation to SAMPLE MEALS
1 Apple
1 Orange
1/2 Grapefruit
3 Small Apricots
1 Banana
1/4 Melon
1-Cup Berries, Grapes
1 mango, small papaya

    Presentation to SAMPLE MEALS
1 yogurt
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low fat cheese

Wheat Products
    Presentation to SAMPLE MEALS
2 slices whole wheat bread
1 bagel
2-Cups pasta
Whole wheat tortillas

Snack Foods
    Presentation to SAMPLE MEALS
Rice cakes
Non-wheat cereals
Plain popcorn
Raw Vegetables
Dried Fruit

Exercise machines are simple — too simple, in fact. According to metabolic training expert BJ Gaddour, C.S.C.S. owner of StreamFIT.com, “They’ve been dumbed down to the point that they just don’t do your body much good.” Besides parking you on your butt, most machines isolate a single muscle, meaning you’ll burn fewer calories and gain less muscle mass rep for rep.

Most importantly (at least as far as medical bills are concerned), exercise machines can lead to injury. Even with their adjustable seats and pegs, finding the proper position can be close to impossible — and even then the movements just aren’t natural. “Free weights and bodyweight exercises allow your body to move in a natural range of motion,” Gaddour says. “When you fix it, it results in a limited and improper movement pattern that can be dangerous.”

Here, Gaddour shares five exercise machines you should swear off — and all-star alternatives that will give you better, faster fitness gains.

1. The Machine: Lying Leg Press 
Your legs are strong (after all, they carry your body around all day), so if you lie down with your legs above your head for a leg press, you have to load more than the equivalent of your bodyweight onto the machine to achieve significant resistance, Gaddour says. Problem is, all that weight goes straight to your lower back, which flexes under the pressure. The risk? A herniated disk. Plus, the move doesn’t even work any of the stabilization muscles in the hips, glutes, shoulders, or lower back. The result: All pain and barely any gain.

Try This Instead: Goblet Squats
Apart from working just about your entire lower body in a single move, this squat variation involves holding a dumbbell or kettlebell in front of your chest to keep your form in check and the weight off of your lower back. Sometimes, a lighter load delivers a better burn.

2. The Machine: Seated Leg Extension
Since the weight is placed so close to your ankles, the machine puts undue torque on the knee joint, which can wear down cartilage and cause knee pain, Gaddour says. Plus, the common gym contraption is built around a motion that has little real-life benefit.

Try This Instead: Step Ups
Besides working your quads far better than any machine, step ups also train your glutes, hamstrings, and calves. By calling up more muscles, your knees are actually strengthened, not worn down.

3. The Machine: Seated Chest Press
While sitting is less than useful, the bigger problem here is that the machine can cause lopsided muscles. How? If one arm is weaker, the stronger one can end up doing all the work — and getting all the benefit, Gaddour says. To make sure both sides of your chest are strengthened equally, you need to load them separately.

Try This Instead: Pushups
An oldie but a goodie, pushups equally engage both sides of your chest. If it didn’t, you’d fall right over onto your side. What’s more, they tap your core for support and balance. After all, hot bodies aren’t built on chests alone.

4. The Machine: Hip Abductor/Adductor
If it looks ridiculous, it probably is, Gaddour says. And squeezing your thighs together — or pushing them apart — over and over definitely counts. Besides actually working very few muscles, it also strains the spine and can make the IT band so tight it pulls your knee cap out of place — not a good look for anybody.

Try This Instead: Single-Leg Squat
When you’re not in the gym, your inner and outer thighs largely work to maintain stability. So they should do the same thing when you’re in the gym, right? Single leg exercises — like the single-leg bodyweight squat — require those muscles to brace your body and keep you upright, all while putting your quads, glutes, and hamstrings to good use.

5. The Machine: Loaded Standing Calf Raise
While the idea here is to lift weight with your calves, the machine’s setup — specifically the shoulder pads — means that all the weight presses down on your spine before it ever reaches your legs. If it doesn’t turn you into a hunchback, it’ll at least cause you some back pain.
8 Foods You Should Eat Every Day
It may be green and leafy, but spinach is no nutritional wallflower, and you know from reading Eat This, Not That!. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration (and may help your sex drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

8 Foods You Should Eat Every Day
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day. And choose wisely: Use our Best and Worst Yogurts.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.
8 Foods You Should Eat Every Day
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. For the best picks in the produce aisle, click here.
SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.
8 Foods You Should Eat Every Day
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake
PINCH HITTER: Baked Sweet Potato Fries > Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.
8 Foods You Should Eat Every Day
Host to more antioxidants than any other North American fruit, blueberries can help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried. Try this amazing blueberry smoothie!

SUBSTITUTES: Acai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Acai, an Amazonian berry, has even more antioxidants than the blueberry. Try acai juice from Sambazon or add 2 Tbsp. of acai pulp to cereal, yogurt, or a smoothie.
8 Foods You Should Eat Every Day
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It’s also low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 1/4 cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa > Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.
8 Foods You Should Eat Every Day
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatorypolyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or 7 nuts — is good anytime, but especially as a post-workout recovery snack.
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.
HOME RUN: Mix 1 cup walnuts with 1/2 cup dried blueberries and 1/4 cup dark chocolate chunks.
8 Foods You Should Eat Every Day
The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy. Or have a sandwich, from our list of the Best and Worst Breakfast Sandwiches.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad > Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in 2 cups of water. Let cool. In a large bowl, toss it with 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts, and 1 cup plain fat-free yogurt.

So indulge! Or better yet, make some amazingly delicious, but somehow nutritious, blueberry pancakes, from our brand new e-book “Cook This, Not That: Greatest Weight Loss Recipes,” ready now for download, right to your phone or desktop! It’s nostalgia without the guilt.

There are 5 tips for Weight Loss Supplements

1. Our excited lifestyle is enveloped in a number of meetings over a cup of coffee, or a chat with a friend while drinking aerated drinks or spending the evening indulging on alcohol. Sadly, this lifestyle is taking a toll on our bodies. It is vital to cut down on the number of coffee, alcohol, sodas, etc. we pour into our bodies. It's best to drink natural juices throughout the day. Moreover, green tea and weight loss are linked together.

2. Diet is a very important method to weight loss supplement, especially rapid weight loss. What you eat plays a crucial role in losing pounds and inches. Giving up high-carbohydrate foods, refined sugars and high-fat foods is necessary in any weight-loss routine, but is essential if you want to lose weight quickly.

3. And if you want to lose weight, you may go with low- carb diet which contains 25-39% carb. Lower than this is not really optional as it could cause conditions like ketosis, existence of ketone bodies in the blood. Very high ketene level can make the blood acidic and may damage organs like the liver and the kidneys.

4. Enjoy your body without being anxious. The more relaxed you are with how you look, the more you respect your body. If you respect and accept your body, you may lose weight naturally. Apples are also 1 of nature's very good sources of soluble fiber which is really a sort fiber that reduces the appetite.

5. Drinking ten 8 ounce glasses of water every day is important. Water flushes out the system and reduces bloating. Moreover, adequate level of water in the body, also keeps energy levels of the body high. You could add some lemon juice to the water and sip it during the day. Learn to collapse your desire with water. Developing this habit will help your body hugely.