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


   :DANIEL CLAASSEN
















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!"

:RICK NAVARRO

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.

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.

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.

 Spinach

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.

Yogurt

Tomatoes

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.

Blueberries

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!

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.

Black Beans

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.

Walnuts

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.

Oats

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.

Do you want to know 5 exercises which will really improve your shoulder appearance and strength? These exercises are top quality but they should not obviously be carried out whilst neglecting the rest of your body. Ok, so in terms of the best shoulder workout, here it is:

1. SEATED DUMBBELL SHOULDER PRESS

How do you do it?

Sit on a chair at home or an upright bench at the gym. Lift 2 dumbbells and pull them to your shoulders. Keep your feet shoulder width apart. With your elbows directly beneath the dumbbells, raise them upwards until straight above your head, then lower the dumbbells to the starting position.

2. SEATED BARBELL SHOULDER PRESS

How do you do it?

Sit on an upright bench. Grab the barbell with a wider than shoulder width grip. Push the barbell directly upward until it is at arms length above your shoulders. Lower the barbell down to the front of your shoulders, then press it back to starting position. You can also do this exercise by lowering the barbell to the back of the head. It's really personal preference.

3. BARBELL UPRIGHT ROW

How do you do it?

Stand holding a barbell with a shoulder width grip. Make sure you keep your elbows above your hands at all times. Pull the bar up from the starting position until your elbows are shoulder height. Hold this position for a second then lower to the starting position.

4. DUMBBELL SIDE LATERAL RAISES

How do you do it?

Get 2 dumbbells. Hold the dumbbells just in front of your body with the palms of your hands facing each other. Using your deltoids, raise the dumbbells out to the sides and upwards until they are just above shoulder level. Hold this position for a second to maximize contraction in the deltoids. Lower the dumbbells back to the starting position. Then repeat.

5. BENT OVER LATERAL RAISES

How do you do it?

Lift 2 dumbbells. Bend over at the waist with your feet shoulder width apart. Keep your knees bent to prevent hurting your lower back. Hold the dumbbells at arms length in front of your. Keep a slight bend in your elbows. Raise the dumbbells to the back and upwards in a semicircular arc as far as you can. As with previous exercises, hold this position briefly to maximize the peak contraction in the rear deltoids and then lower the dumbbells back to the starting position.

Thank you !

Here are a few easy six pack exercises that you can do from the comfort of your own home. Six pack exercises don't have to be complicated or require machines that cost hundreds of dollars. I find that the basic exercises the best ones. All you have to do is stick to them and keep your body fat low enough for those abs to show. So here are few simple six pack exercises that you can start with today.

Crunch:

 Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head. Using your abs, lift your head and upper torso. Keep your lower back on the floor. Once your shoulder blades are a couple of inches off the floor, pause and slowly return to the starting position. Repeat.

Clam

: Another one of my favourite easy six pack exercises. Lie on your back and bend your knees and hips at right angles. Place your hands behind your head. Slowly lift your head and shoulders off the floor (like a crunch) but at the same time crunch your knees up towards your chest.

Reverse Curl:

 Lie flat on the ground have your hands either straight down your side or above your head. Bend your legs at the knees at a 90 degree angle so that your knees are over your hips. Now bring your knees to your chest by using your stomach muscles. Hold and return to the starting position. Repeat. Easy six pack exercises just don't get simpler and quicker to do than this.

These are very quick and easy six pack exercises that can be done in just 10 minutes workouts. Try and do these 2-3 times a week and make sure you stick to it. As I mentioned before you also need to consider your body fat level. Men generally need it at around 10% while women need it at around 15% in order for their abs to show.

I cannot emphasize the importance of implementing these easy six pack exercises into a daily cardio and healthy eating regimen. If you can do this you could have a six pack in as soon as a month (depending on your starting condition). Stay motivated and remember that the reason that most people don't have a six pack is that they aren't willing to go through what you are! Just remember that even though it takes work, if you do it right, you won't hate it.

Losing abdominal fat is the biggest difficulty when trying to get fit and have visible abs.

With summer fast approaching, many of us began to think about getting the six pack as desired.

If you may have tried to achieve this in the past, but by cons, you have not had much success, it's normal. Have abdominal requires to follow a specific method.

Get abs that see clearly requires more than hard work and effort. It takes a good strategy for this work.

If your approach is flawed in some way, it will slow you down and keep you from achieving a success. Therefore, your job this year is to go on a proper strategy first and then start to train. When you do these two elements combined, this year will be your abs! Here's what you need to do.

Diet

There is no doubt about it, have visible abs quickly is equivalent to eating well. If you do not pay attention to the foods you put in your mouth with every meal, success will elude you. If you were to gather a group of people in a room who managed to have abs and you ask them their number one tip for quick results, 90% of them will advise a healthy diet. This is really important.

calories

Find your calorie intake is essential and this is what to do first. Most people who start on a fat loss program will start to lose body fat with a contribution of about 25 calories per kilogram of body weight (provided that you do workouts 3-5 days week). Do not be surprised if as and as you progress you need to lower your intake to 18 to 20 calories per kilogram per day. Example: if you weigh 80 kilos, one should consume about 1,600 calories a day (20 x 80 kilos calories = 1,600 calories).

protein

The next important element of a program for abs is protein intake. When you try to have abs, protein intake should be high to increase their muscle mass. This will stimulate the metabolic rate, prevent muscle loss and prevent them from feeling hungry during the day.

We must not underestimate this element when you are on a diet with less than 20 calories per kilogram of body weight without a lot of protein, you will not get there, you will be hungry all day.

Carbohydrates

If you do not consume enough carbohydrates, the energy levels will drop, cravings will become extremely intense and resting metabolic rate will drop.

We must consume about 25-50 grams both before and after workouts and never omit vegetables from your diet.

Lipids

Finally, do not forget the lipids. When trying to get abs, try to limit fat intake. We need to reduce the lipids to a few grams per meal that come from healthy sources such as flaxseed, flaxseed oil, olive oil, nuts, fatty fish or fish oil.

other factors

Finally, do not forget the other factors that will influence the results. This includes elements such as sodium (which can cause a bloated appearance), the amount of sleep you get each night (which is important to control carbohydrate cravings), and drinking enough water each day .

You must remember that to have visible abs, you're going to take a different life style approach. What you do in the gym is certainly important, but if you're not on your game, the rest of the time you will have trouble.

Conclusion

By putting order into your diet, you will make a huge leap in the right direction. Remember that if you are from the map, do not beat yourself up too and continue to make efforts, you will surely succeed with enough motivation.

This was a quick overview of the dietary rules for losing body fat surplus and increase muscle mass.

Most people would love to maintain their health a little better and one way to do that involves exercising. However, they often attempt an exercise program, but find themselves venturing off the track. Some just exercise whenever they feel like it, while others want a scheduled plan of action. In any case, exercise should become part of everyday life in order to achieve success. Fitness centers are a great way to motivate a healthy lifestyle and provide many sources for exercising, but execution is always the challenge. Here are some helpful tips to successfully staying with an exercise program.

Get Plenty of Sleep

One of the most important elements to everyday life is a good amount of sleep. It allows the body to heal, gives the brain needed rest, and provides energy to get through the day. When it comes to exercising, the body needs energy and a focused brain. It's hard to do anything when tired or weak.

The brain is a complex system that manages emotions, thoughts, focus levels, and muscular functionality. Therefore, sleep is essential so that the body can maneuver well, keep focused, and stay positive.

Write a Schedule

Scheduling applies to many different parts of life, but for exercising; it is extremely important. Once a schedule is set and executed, it becomes a normal habit. It also allows for a way to plan other events or tasks so that exercising is still in check.

Set Goals

Goals also apply to many things in life and an exercising program is no different. With a schedule and plenty of sleep to drive the motivation, goals can be achieved. A schedule is great, but there needs to be goals as something to strive for to achieve and motivate the reasoning behind it. It is one thing to want to exercise, but what is desired from it?

Avoid Overdoing It

Too much of anything is enough to cause failure or the desire to take a break. Exercise also applies to this situation. If the workout is too strenuous or exhausting, the motivation may die. Start little and work up to a more challenging level. This can also be part of the goals that are set.

Aside from over-exercising, unrealistic goals can be enough to drive the motivation away. Set realistic expectations and stick to them. There is always room for more.

Lastly, don't overdue the schedule. Set realistic time frames and slots for exercise. If the schedule requires too much, the desire may die or at least fade to a sporadic situation.

Thank you !