The Formula For Bodybulding Success
By Hugo Rivera
http://www.losefatandgainmuscle.com/

The Formula For Bodybulding Success
by Hugo Rivera

Achieving bodybuilding success has a different meaning for every person. For some bodybuilders success is measured by their ability to win bodybuilding competitions, while for others, bodybuilding success is simply losing a couple of inches off the waist, firming up the muscles and feeling more energetic and positive about life. My personal definition of bodybuilding success, for instance, is to achieve the most symmetrical, defined and balanced physique that I can while building and maintaining a high degree of muscle mass that looks good (which is a matter of personal opinion) on my 5’4" frame.

The Magic Pill or Supplement Stack

Regardless of what your definition of bodybuilding success is, which may change as you move along on your bodybuilding journey, a common misconception amongst those in the beginning bodybuilding stages is the belief that all one has to do is take the right "magic pill", or bodybuilding supplements, and the body of your dreams will be created in record time.

Simple Bodybuilding Diet and Workout Tips To Get You Ripped For Summer In No Time

By Hugo Rivera, BSCE, CFT, SPN

Lose Fat With These Bodybuilding Nutrition Tips

Summer is finally here! In places like Florida the rising temperatures kindly remind us of that fact. Around this time, the focus for most of us becomes losing fat in order to display the gains made during the months of bulking up so that we can show off those abs at the beach.

As a result, many bodybuilders begin their quest for that magic training routine that will get them shredded in no time. However, without a properly designed diet that emphasizes fat loss, no bodybuilding training routine will give you the definition that you are looking for.

The tips provided below will help you create a meal plan that will complement your workout efforts and thus enable you to lose fat and get ripped in no time:

1. Ensure that you eat 6 times a day (once every 2-3 hours): In this manner, your blood sugar remains stable, cravings are minimized, energy and metabolism are maximized, and muscle gets fed constantly.

2. Eat the right amounts and types of protein: To figure out your protein needs, multiply your bodyweight by 1.2 and that will give you the total protein grams you need to consume per day.

Divide that number by 6 and that equals the amount of protein grams per meal. Limit your protein sources to lean meats like chicken, turkey, and white fish such as tilapia. Out of the 6 meals, no more than 3 should be protein shakes. The post workout meal should be a whey protein powder mixed with the cream of rice as in this manner nutrients will reach the muscles as quickly as possible. In addition to the post workout meal, no more than 2 other meals should be liquid ones.

3. Eat the right amounts and types of carbohydrates: To figure out your carbohydrate needs, multiply your bodyweight by 0.8 and that will give you the total grams of carbs you need to consume per day. Divide that number by 3 and that equals the amount of carbohydrate grams you will have for Meal 1, on your meal prior to the workout and on your meal after the workout. Since we are emphasizing fat loss, stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes), except for the post workout meal where a high glycemic carbohydrate such as cream of rice is more desirable.

4. Eat your vegetables: A diet high in fibrous carbs not only helps to suppress appetite, slow down the release of the other nutrients and increases the absorption of the protein you ingest, but also cleans your system and increases your metabolic rate (as the body has to work hard to process the vegetables). No need to count vegetable grams. As long as they are the green leafy type such as broccoli, green beans, and lettuce, you can have as much as you want at any meal (except the post workout one as at this time we do not want the vegetables to slow down the absorption of the nutrients).

5. Consume your essential fatty acids (EFAs): These fats are highly important for general health, muscle protection and for fat loss! A deficiency of these and not only energy levels will suffer but you will also encounter issues gaining muscle and losing fat. 1 Tablespoon of Flaxseed Oil with any meal or protein shake (except the post workout one as at this time we do not want the fats to slow down the absorption of the nutrients) once or twice a day will cover your EFA requirements.

6. Drink your water: Properly hydrate yourself as water is needed for muscle building and fat loss to happen optimally, in addition to creating a feeling of fullness that helps when one is dieting. Shoot for a minimum goal of half of your bodyweight in ounces of water per day.

7. Up Your Carbohydrates over the weekend: Over the weekend, increase your carbohydrates to 1.3 times your bodyweight in order to prevent your metabolism from getting used to the diet. This time, divide that number by 5 and consume the carbohydrates over Meals 1-5. Try to ensure that Meal 5 is no later than 6:00 pm so that no starchy carbs are consumed after that time.

Summer Workout Routine
If you are looking for a routine to go along with your diet in order to be in perfect bathing suit or bikini shape, then there is no need to worry. Once you implement all of the diet tips above, you will be able to use the workout below regardless of the level you are in (workouts that yield the same amount of results are provided for all levels). Add to these workouts the determination required to follow them and I guarantee that you’ll make dramatic changes in your physique from week to week.

WORKOUTS
The body is split in 4 workouts that are to be performed 4 days a week:

Workout (A) – Chest/Back
Workout (B) – Quads/Abs
Workout (C) – Arms/Calves
Workout (D) – Hamstrings/Shoulders

You can do Workouts A on Monday and B on Tuesday while Workouts C & D are performed on Thursday and Friday respectively. If you have good recuperation capabilities, and the time to train more often, you can do 4 days on and 1 day off (which is the way in which I perform them when I use this routine).

The workouts are very fast paced in nature. Exercises were selected based on their ability to recruit the maximum amount of muscles fibers and paired in such a way that it will be possible to perform the routine even in a crowded gym.

We will be using giant sets, which are 4 exercises performed one after the other with no rest in between sets. You will only rest 60-90 seconds before starting the next round. Once you complete the first giant set for the recommended amount of sets, move on to the second one. With this method of training and at the amount of repetitions that are being prescribed, growth hormone levels will increase which in turn will facilitate fat loss. In addition, because the workouts are fast paced in nature it will also have an aerobic effect which will help you to lose fat faster and allow you to minimize the use of extra aerobic activity.

Cardiovascular exercise is optional but highly recommended if you would like to achieve even faster results. The optimal time to perform cardiovascular exercise is first thing in the morning on an empty stomach or right after the workout as both of these times, glycogen levels (carbohydrates stores in the muscle and liver) are low and thus enables the body to access fat stores more efficiently. You can use your off days for cardiovascular activity and the more advanced can even do it on training days as well. The best forms of cardio are walking (walk at around 3.5-4 MPH) and the elliptical machine.

BEGINNER
If you have never lifted before or are coming back to the gym after a long layoff, then you are considered a beginner. Please do not attempt to skip into the more advanced routines in order to try and achieve quicker results. Because you have never lifted before (or have not lifted for a while) your body will respond as quickly as humanly possible to this program. This workout has the right amount of volume to produce the fastest results without causing excessive soreness or injury. Moving to a more advanced and higher volume routine at the beginner stage will only cause excessive soreness that will impair recovery and possibly injury.

Weight Training Instructions: Start the workout with only 1 set of 13-15 repetitions. Concentrate in performing each exercise with perfect form using a weight that allows you to perform no more than 15 repetitions and no less than 13. The last repetition should be challenging but not impossible to achieve. After 3 weeks, move on to two sets of 13-15 reps. At this level, stick to the 4 day a week version of the routine.

Cardiovascular Exercise Instructions: 20 minutes of walking at a comfortable pace on Wednesday and Saturday.

INTERMEDIATE (6 Months To 1 Year of Consistent Training)
Weight Training Instructions: Start the workout with 3 sets of 13-15 repetitions. Concentrate in performing each exercise with perfect form using a weight that allows you to perform no more than 15 repetitions and no less than 13. The last repetition should be challenging but not impossible to achieve. After 3 weeks, increase the resistance for all exercises and perform 3 sets of 10-12 reps. At this level, if you want to weight train more often, then you can do a two days on, one day off version of this routine.

Cardiovascular Exercise Instructions: 30 minutes of walking or elliptical machine at a comfortable pace on Wednesday and Saturday. If you’d like to perform additional cardiovascular activity, then do 30 minutes prior to Meal 1 on training days or 20 minutes if you decide to do it right after the workout.

ADVANCED (Over 1 Year of Consistent Training)
Weight Training Instructions: Start the workout with 4 sets of 10-12 repetitions for Giant-set #1 and 3 sets of 13-15 for Giant-Set #2. After 3 weeks, increase the resistance for all exercises and perform 4 sets of 8-10 reps for Giant-Set #1 and 3 sets of 10-12 repetitions for Giant-Set #2. At this level, you can train as much as 4 days on, one days off. It is highly recommended if you choose this version that you make use of supplements like creatine and glutamine in order to boost your recuperation capabilities. Around 10 grams of Branched Chain Amino Acids right after the weight training workout are also recommended.

Cardiovascular Exercise Instructions: 40 minutes of walking or elliptical machine at a comfortable pace on Wednesday and Saturday. If you’d like to perform more cardiovascular activity, then do 40 minutes prior to Meal 1 on training days or 30 minutes if you decide to do it right after the workout.

WORKOUT A – MONDAY
Giant Set #1
Incline Dumbbell Press
One Arm Dumbbell Rows
Flat Dumbbell Press
Incline Flyes

Giant Set #2
Wide Grip Pull-down to Front
Reverse Grip Close Grip Pull-downs
Push-ups
Bent-Over Rows

WORKOUT B – TUESDAY
Giant Set #1
Medium Stance Squats
Wide Stance Squats
Leg Raises
Crunches

Giant Set #2
Lunges (press with toes)
Leg Extensions
Modified V-Ups
Knee-Ins

WORKOUT C – THURSDAY
Giant Set #1
Incline Dumbbell Curls
Lying Dumbbell Triceps Extensions
Close Grip Bench Press with Dumbbells
Hammer Curls

Giant Set #2
Concentration Curls
Overhead Dumbbell Triceps Extensions
Standing Calf Raises (Toes In)
Standing Calf Raises (Toes Out)

WORKOUT D – FRIDAY
Giant Set #1
Stiff Legged Dead-lifts
Lying Leg Curls
Lateral Raises
Bent-Over Laterals

Giant Set #2
Dumbbell Lunges (Press with heels)
Seated Leg Curl
Dumbbell Shoulder Press
Upright Rows

Conclusion
Once you go through the full six weeks, just do 1 week of Active Recovery which will consist of one full body workout on Monday and Thursday consisting of 1 basic exercise of your choice for each muscle group performed for 3 sets of 15 repetitions (1-2 reps shy of failure) and resting 60 seconds in between. Cardiovascular exercise can be performed on the off days for 30 minutes. After this week, you may start again on Week 1 and you can feel free to change the order of the exercises in order to confuse the body.

Since you will grow stronger over these six weeks, once you start the program again, your weights should be heavier than the ones you used before.

If all you want is to lose fat and firm up for Summer, these diet tips and training routine will do the trick. Try these out and that awesome looking summer body will be yours in no time.

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

Characteristics Of A Good Nutrition Program!
By Hugo Rivera

Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

We’ll now discuss the characteristics of a good nutrition program and we’ll also go over nutrition basics.

What Should A Good Nutrition Program Consist Of?

1) It should favor smaller and frequent feedings throughout the day instead of smaller ones.

Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!). The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario!

Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2-1/2 to 3 hour intervals.

2) Every meal should have carbohydrates, protein and fat in the correct ratios.

Having a meal that is not balanced (for example is all carbohydrates) won’t yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body’s biochemistry, let’s just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat.

Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want.

The ratio of our diet will look like the following:

40% Carbohydrates
40% Protein
20% Fats
(Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.)

3) The calories should be cycled.

I strongly believe in caloric cycling as this will not allow the metabolism to get used to a certain caloric level; something that leads to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15). (Note: If you build muscle and lose fat at the same time you will not gain muscle as fast as you would if you just concentrated in muscle mass. However, you get to get both goals accomplished at the same time).

People interested in bodysculpting should alternate between two weeks of lower calories (around 2000 for men and 1000 for women) and two weeks of higher calories (around 2700 for men and 1700 for women).

Nutrition Basics

There are 3 macronutrients that the human body needs in order to function properly.

A) Carbohydrates:

Carbohydrates are your body’s main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin.

Insulin is very important because:

It grabs the carbohydrates and either stores them in the muscle or stores them as fat.

It grabs the amino acids (protein) and shelters them inside the muscle cell for recovery and repair.
Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.

Now that we have talked about the importance of having just the right amount of carbohydrates, let’s talk about which are the best sources of carbohydrates.

Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates:

There are two types of carbohydrates:

Complex Carbohydrates:

Starchy:

Oatmeal (1 cup dry)
Sweet potatoes (8 oz baked)
Potatoes (8 oz baked)
Rice (1 cup cooked)
Pasta (8oz cooked)
Corn (1 cup canned)
Peas (2 cups cooked)

Each serving approximately equals 40-50 grams of carbohydrates.

Fibrous:

Broccoli (1/2 cup raw)
Carrots (1 cup raw)
Cauliflower (1/2 cup raw)
Green beans (1/2 cup raw)
Lettuce (5 cups raw)
Mushrooms (3/4 cups raw)
Pepper (1/2 cup raw)
Spinach (3-1/2 cups raw)
Zucchini (1 cup raw).

Each serving approximately equals 6 grams of carbohydrates.
Simple Carbohydrates:

Apples (1 apple)
Bananas (1 banana)
Grapefruit (1 grapefruit)
Grapes (22 grapes)
Oranges (1-1/2 orange)
Pears (1 pear)
Pineapple (3/4 of a cup)

Each serving approximately equals 20-25 grams of carbohydrates.

B) Protein

Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.

Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

C) Fats

All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.

There are three types of fats:

Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.

Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.

Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.

Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).

Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat.

D) Water

Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water.

Water is good for the following reasons: Over 65% of your body is composed of water (most of the muscle cell is water).

Water cleanses your body from toxins and pollutants that would get you sick.

Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.

Water helps lubricate the joints.

When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.

Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.

Cold water increases your metabolism.
In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.

======================

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

For more information on Hugo’s Body Re-Engineering Program please visit
www.losefatandgainmuscle.com

a) Caloric Cycling

Last week we talked about the steps that we can follow over the course of ten weeks that would enable us to ease into a diet program. Now, I will give you the secret for getting consistent results (e.g. fat loss and increase in muscle tone). This secret will really put the icing on the cake. The secret is called caloric cycling. By following the cycling principle in dieting you ensure that you never reach the nasty weight loss plateaus that most dieters encounter.

Remember when in the training section we talked about the fact that after the body gets used to an exercise program it stops responding and therefore ceases to change and get benefits. The same applies to the diet. Therefore, in order to keep losing fat and toning your body, caloric cycling is an essential part of the program. As a matter of fact, recent research points to the fact that you lose faster (up to twice as fast) by cycling your calories than by not cycling them. So is it worth it to cycle calories? You tell me.

In order to accomplish these goals, we need to do the following:

a)For weeks 11 and 12 our caloric intake will be the following: (LBMx12)+100. This new caloric value will give you the macronutrients that you need for the day.

b)Remember to divide this new amount of calories and macronutrients that you need by five (if you are a male) or by four (if you are a female). This will give you how many calories and macronutrients you can consume per meal.

c)For weeks 13 and 14 our caloric intake will be the following: (LBMx12)-300. Then go to the nearest caloric value in the table. This new caloric value will give you the macronutrients that you need for the day.

d)Continue alternating every two weeks in this manner for fantastic results.

g)Remember to divide the amount of calories and macronutrients that you need by five (if you are a male) or by four (if you are a female). This will give you how many calories and macronutrients you can consume per meal.

e)Start writing down everything that you eat, the caloric content of each food item, and the macronutrient values in order to ensure that you don’t go over the allotted caloric intake and macronutrient intake that you need to consume per meal.

Example:

A male subject wants to lose fat and gain muscle tone. This subject has a lean body mass of 170 pounds. Therefore his base caloric number is 2040 based the fact that 170×12=2040. So for weeks 11 & 12 the caloric intake needs to be approximately 2040. For macronutrient balance we will use a ratio of 45% Carbs, 35% Protein and 20% Fats. Therefore, this ratio indicates that he needs 230 grams of carbs, 179 grams of protein and no more than 45 grams of fat divided over five meals. Therefore, each meal should contain the following:

Calories: 408 calories

Carbs: 46 grams

Protein: 36 grams

Fats: No more than 9 grams of fat per meal

In order to figure out what type of foods will cover these needs, go to the nutrition link of my web site.

b) Don’t Strive for Absolute Perfection, Strive for Consistency

Many times we see dieters that start out great. However, there comes a day that for some reason or another they lose a workout or they blow their diets. After that day, they become so discouraged that they continue losing workouts or destroying their diet "up until next Monday", as they say. However, many Mondays go by before the person gets back in track (if he/she ever does). In the mean time, muscle tone fades and the fat pounds pile up. Please remember the following. We are all human and we are entitled to make mistakes. Always strive for perfection, but if for whatever reason one day things don’t go as well as they should, then move on, forget about it and continue with your program. If you blow a meal one day don’t make it any worse by eating bad all day long. If you miss a workout, don’t wait until next Monday to start over. Just continue with your program the way it is laid out. At the end it will be your determination and your consistency that will enable you to win the battle of the bulge.

c) Troubleshooting Your Caloric Intake

The optimum fat loss per week is two pounds. Any more than two pounds a week and you will lose muscle which will result in the loss of muscle tone which in turn yields a saggy look. Having said that, I would like to pint out the fact that the formulas above (the ones that were used to create the charts in Appendix A) are pretty accurate. However, there are some people that have a higher than usual metabolism and others a slower than usual metabolism. Therefore, some people may find themselves losing more than 2 pounds a week at the prescribed number above and an others may find themselves gaining weight. If this is the case, don’t panic! The solution for the person losing too much is to add an extra 300 calories to the result of his base caloric number. This will represent his new maintenance amount. Then follow steps a through e described in the Calorie Cycling section above but using the new base caloric number. After two weeks he/she should assess how this is working by measuring his lean body mass. If the person is still losing weight after two weeks, he/she should then again increase calories by an additional 300 and repeat the process until the caloric intake that allows for a two pound fat loss while at the same time adding muscle tone is found. The solution for the subject that is getting fat at his/her current caloric level is to follow the same process described above with the exception that 200 calories will be subtracted from the base caloric number.

Now that you know what the secret for consistent fat loss is, the only thing that is standing between you and that great set of Abs is time. Persevere and you shall win the battle of the bulge. Good Luck!

Take Care and Train Hard!
Hugo A. Rivera

About the Author:

Hugo A. Rivera, a University of South Florida graduate with a Bachelor of Science in Engineering and also a Trainer Certification from the ISSA, was born December 5, 1974 in Bayamon, Puerto Rico. As an overweight child he experienced at an early age the feelings of insecurity that come along with obesity as well as the scorn and ridicule from the people around him. After going anorexic at the age of 13 and losing a total of 70 pounds in less than a year, he was taken to a nutritionist by his concerned parents in an effort to stop the anorexic cycle. This nutritionist mentioned one thing that would change Hugo’s outlook on dieting forever: "Eating food will not make you fat; only abusing the quantities of the bad foods will." After listening to that statement, Hugo decided to kick the anorexic habit and to dedicate his life to studying the effects of foods on the human physiology.

Check out BRE !
Body Re-Engineering system for both men and women
 by Clicking Here

By Hugo Rivera

Often I am asked what do I think about Low Carbohydrate diets. Before, I go into what my thoughts are, I will first define what a Low Carbohydrate diet is.

Gain Muscle & Lost Fat The Natural Way with Hugo Rivera.
Who Else Wants a Ripped 6 Pack,
A V-Shaped Back, A Shirt Ripping Chest
& Arms That Demand Respect?

Thousands have now Discovered the Real Secrets
to Gaining Slabs of Natural Muscle & Losing Fat
Naturally without Spending 3 Hours a Day,
6 Days a Week in the Gym

Natural Bodybuilder and Best Selling Author
Reveals his Amazing Bodybuilding & Fat Loss Secrets

Click-here to visit Hugos website.

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placing at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular "Body Re-Engineering" e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

For more information on Hugo’s Body Re-Engineering Program please visit
http://hrfitness.atozfitness.com

Until then, take care and train hard!

Permanent link to No Time To Get In Shape- Part II
Permanent link to No Time To Get In Shape – Part I

======================

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

For more information on Hugo’s Body Re-Engineering Program please visit :  http://hrfitness.atozfitness.com 

Tomorrow, stay tuned for Part 3 of No Time to Get in Shape? Make the Time! we will discuss the correct way to execute each exercise for maximum results.

Until then, take care and train hard!

======================

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

For more information on Hugo’s Body Re-Engineering Program please visit :  http://hrfitness.atozfitness.com 

======================

Hugo Rivera CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" who collectively have sold over a million copies. Hugo is also author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.

For more information on Hugo’s Body Re-Engineering Program please visit http://hrfitness.atozfitness.com 

By Hugo Rivera, CFT, BSCE

Summer is just around the corner. Along with it comes the time to get in your bathing suits and go to the beach.

But, wait a minute! Do I hear that can’t do because some of the flab gained over the holidays is still on your waist?

If that is the case, forget about the infomercials that promise quick results without any effort, as there is no thing as a free lunch. The good news however, is that you do not need to send me 4 payments of $59.99 for the secrets on how to lose those pounds of fat.

In this article, I cover what needs to be done with your diet. Don’t worry; I won’t take your carbs away or stick you with a liquid or celery diet. If you want a summer body and have the determination necessary to do what it takes to get it, I describe the path that will lead to it.

1) Eliminate all sorts of junk food from your diet. That alone will cause you to eliminate empty calories that are not used by the body and are turned into fat.

2) Reduce your intake of bad fats. Bad fats are things like butter, cooking oils, and saturated fats such as the ones found in meats. However, ensure adequate intake of good fats such as flaxseed oil. 1 tablespoon of flaxseed oil a day covers all of the essential fatty acid requirements of most people. I tend to take 1 tablespoon in the morning with my protein shake.

3) Reduce your intake of sugars. Foods laden with sugar cause a sharp rise in insulin levels. Insulin is a good hormone when it is not present in excess as it carries the amino acids from the protein into the muscle cell so that they can be used for growth and repair. It also carries the carbohydrates into the liver and muscle cells for storage as glycogen (stored carbohydrates) that can be used for future occasions. However, in excess, once the body’s reserves of carbohydrate storage are full, insulin turns these carbs into fat!

In addition, the excess insulin production will also take the carbs away from the blood stream too quickly creating a situation of low blood sugar. In this case you feel tired, groggy, and usually craving sweets. It is a vicious cycle that guarantees fat gain.

4) Increase your intake of protein. Protein foods provide the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates that you eat ‘timed release’, so you get sustained energy throughout the day and you get a more steady release of insulin as opposed to the sharp rise you would get if you ate carbohydrate foods alone.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

5) For every serving of protein, have an equal size serving of starchy carbohydrates. Remember, too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine. Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates. Good sources of starchy carbohydrates are: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked).

Each serving approximately equals 40-50 grams of carbohydrates.
By ensuring that you get no more carbohydrates than your body requires you will guarantee that body fat decreases. Now, I am not saying to eliminate the carbs. All I am advocating is portion control. In other words, if you have a serving of protein, have an equal sized serving of starchy carbohydrates. The minimum amount of carbs that you can get away with is an equal serving of them in three meals. For instance, a diet like the following will provide most men the results they are looking for.

If you are a woman, then just take out meal 6 and reduce your portion sizes as described below:

Fat Loss Diet for Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water
1 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Meal replacement or protein powder (around 40 grams of protein) mixed with water (No flaxseed Oil at this time)

Fat Loss Diet for Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water
1/2 cup of egg beaters

Meal 2 (9 AM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water
1/2 Tablespoon of Flaxseed Oil

Meal 3 (12 Noon)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Meal replacement or protein powder (around 20 grams of protein) mixed with water

Meal 5 (6 PM)
1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish

6) Drink plenty of water! Water is by far the most abundant substance in our bodies. Without water, an organism could not survive. Most people who come to me for advice on how to get in shape almost always underestimate the value of water. Realize that a lack of water will not only cause dehydration, but also would stop the fat burning processes!

Water is good for the following reasons:
·Over 65% of your body is composed of water (most of the muscle cell is water).
·Water cleanses your body from disease inducing toxins and pollutants.
·Water is needed for all of the complex chemical reactions your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt these processes.
·Water helps lubricate the joints.
·When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.
·Water helps control the appetite. Sometimes hunger indicates a lack of water. Drinking water may take the craving away.
·Cold water increases metabolism.

In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you require per day.

7) If you fall into temptation, do not sabotage the entire diet! We are all human and we are bound to make mistakes. If you fall off your diet, do not binge all day long because you fell off once. Just start eating correctly at the next meal. Bingeing for a full day can destroy the progress that weeks of effort delivered. Do not fall for it.

Be prepared! Prepack all of you
r food so that you have all of the food that you will need throughout the day. I don’t know about you but my life is pretty hectic. Without my cooler, I would be at the mercy of the fast food joints and then I would probably be a candidate for the Mr. Pillsbury Doughboy Championships. In addition, if you run into a situation where you don’t have food with you and don’t have the time to stop somewhere to eat either, hunger will increase and drive you to binge! So prepack all of your food; such practice wins half the battle.

9) Get your Zzzzz’s. That’s right, getting enough sleep. Everyone’s requirements differ but, on the average, people usually need between 7-9 hours per night depending on their level of physical activity. Sleeping adequately will ensure that your insulin metabolism operates properly. A faulty insulin metabolism leads to sugar cravings which spell disaster in any diet.

In addition, deprive your body of sleep and you’ll have lousy fat loss. As a bonus, you also get muscle loss which lowers your metabolism. The reason for this is because without enough sleep the body stops producing anabolic hormones (Muscle Producing/Fat Burning Hormones; e.g. testosterone and growth hormone) and starts increasing the production of catabolic ones (Muscle Destroying/Fat Depositing Hormones e.g. cortisol).

In addition, you will lack the energy and focus to get through your workouts and it will also lead to overtraining as you won’t be able to recover adequately.

To top it off, there is research that indicates that a lack of sleep creates cravings and binges in addition to hardening of the arteries which leads to heart attacks. If you don’t think that you have enough time to sleep, then turn off the TV and make the time!

10) Stop associating social gatherings with food. Unfortunately, we live in a society that celebrates everything with food, usually the type that does not serve our goals. The minute that you train yourself to think about what is more important for you, the chips and the piece of cake at the party or the six pack of abs (not beer), the faster you will reach your goals. I wish that we lived in a world where exercise gave you a license to eat whatever you wanted. If that were the case, I would be the first one in line waiting for the cake. But since life is not fair, you only have one choice. If that summer body is important enough for you, I am sure that when the time comes, the decision will be clear.

Follow the tips above and I guarantee you will be well on the path to the look you are striving for.

Hugo A. Rivera, a University of South Florida graduate with a Bachelor of Science in Engineering and also a Trainer Certification from the ISSA, was born December 5, 1974 in Bayamon, Puerto Rico. As an overweight child he experienced at an early age the feelings of insecurity that come along with obesity as well as the scorn and ridicule from the people around him. After going anorexic at the age of 13 and losing a total of 70 pounds in less than a year, he was taken to a nutritionist by his concerned parents in an effort to stop the anorexic cycle. This nutritionist mentioned one thing that would change Hugo’s outlook on dieting forever: "Eating food will not make you fat; only abusing the quantities of the bad foods will." After listening to that statement, Hugo decided to kick the anorexic habit and to dedicate his life to studying the effects of foods on the human physiology.

Check out the BRE (Body Re-Engineering system) today by Clicking Here