New Workout Study Proves Bodyweight Exercises Are Better Than Cardio

Posted by Nigel Jeal | Posted in Articles, Cardio, Fitness | Posted on 23-12-2012-05-2008

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Each week Craig Ballantyne, Certified Turbulence Trainer, scours hundreds of magazines, websites, videos, scientific research papers, hard copy books, and even university textbooks to uncover new ways of training to add to his TT workouts.

And recently he uncovered one NEW workout-boosting trick that is a GAME CHANGER for fat loss. Not only does it make your future fat burning workouts and bodyweight exercises even more effective, it does so in just minutes per workout.

From Craig:

Can 4 minutes of bodyweight exercises (like burpees) work just as well as traditional 30-minute cardio workouts?

Researchers from Queen’s University say it can…

In their study, published in “Applied Physiology Nutrition and Metabolism”, the scientists had 22 college-aged women do 4 workouts per week for 4 weeks, splitting them into one of three groups:

-Group A did 30 minutes of treadmill running at 85% max heart rate.

-Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds, for a total of 4 minutes.

-Group C did nothing (they were the non-training control group).

Here were their shocking results…

Despite training just 1/7th of the time, Group B increased their aerobic fitness levels by the SAME amount (about 7-8%) as Group A.

That’s right… even the short, intense, bodyweight workouts were equally as effective as 30 minutes of boring cardio.

Now here’s where the study gets interesting…

First, Group B was the only group to INCREASE their muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

Second, these unconventional bodyweight workouts resulted in members of Group B reporting GREATER overall workout enjoyment.

And that was just from one 4-minute blast of bodyweight exercises.

I know you’ll get TRIPLE the results, or more, when you use the Turbulence Training versions of the system … not to mention these workouts can be done from ANYWHERE you want.

Get the complete TT 20-10 Bodyweight Revolution Program with this Special Holiday Deal

NEW Problem with Cardio (from Wall Street Journal)

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 03-12-2012-05-2008

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Here’s a shocking expose of the problem with cardio, by Men’s Health workout expert, Craig Ballantyne.

New Research Shows Why You Must Avoid Cardio

By Craig Ballantyne, CTT
http://tinyurl.com/cssc553

10 years ago people called me crazy for warning against the dangers of excessive cardio. It doesn’t work, I said, and you’ll get overuse injuries that can ruin your life.

Well, today, not only am I no longer a lone voice in the wilderness, but major newspapers – like Tuesday’s Wall Street Journal – are reporting on studies that show excessive cardio harms the heart.

According to the WSJ, “Running 20-25 miles or more per week eliminates the benefit of exercise as you grow older and causes excessive wear-and-tear on the heart.”

Of course, exercise ADDICTS will ignore dispute this information, and runners will continue to post “I hate Craig Ballantyne” articles, but the truth about long slow cardio and running is this…

1) You can get better fat burning results in less time

2) Less exercise = less wear-and-tear on the body, including your heart, skeletal muscles, and your joints

3) You’ll have more time to do other important things if you aren’t out running for 200-250 minutes per week (assuming a 10-minute mile)

Even Dr. Kenneth Cooper, the father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”

So listen, if you want to exercise for fitness, fat loss, and live a long life full of vitality, there’s no better way to train than with short, burst workouts.

That’s why you need the “Burn Fat at Home” System that includes 31 short burst interval workouts and 15-Minute Metabolic Finishers to banish belly fat from the holidays.

http://tinyurl.com/cssc553

Best Metabolic Workout Plan

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 23-11-2012-05-2008

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By Craig Ballantyne

The latest Men’s Health magazine contained a shocking research study stat.

According to the article, you can boost your sleeping metabolic rate by 8 percent more than normal IF you workout with heavier weights.

That adds up to over 5 pounds per year…and it’s why I’m a big fan of creating intense Turbulence Training workouts for BOTH men and women for rapid fat loss.

If you don’t challenge yourself with exercises in the 6-8 rep range then you’re leaving your metabolic burn boost benefit on the table.

Don’t make that mistake.

To get maximum results, you need to use a fat loss workout system like this:

Step #1 – Bodyweight Warm-up

Step #2 – Metabolic Resistance Training (sets of 8 reps)

Step #3 – Metabolic Conditioning Training (higher reps) or Intervals

Let’s say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
– 8 reps per exercise (per side, if applicable)
– No rest between exercises
– 60 second rest at the end of the circuit
– Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
– 40 seconds per exercise (per side, if applicable)
– Rest 20 seconds between exercises
– Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That’s it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you’ll love the complete Metabolic Workouts package and bodyweight Bonuses that you’ll get in the Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you’re going to get anywhere at anytime, and you don’t have to camp out all night at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There’s never been a deal like this before, AND you get access to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

http://tinyurl.com/cy5pxqo

7 Outstanding Weight Loss Tips

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 16-11-2012-05-2008

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If you have been struggling to lose weight for longer than you’d care to admit, then you are not alone. At the same time, you have probably been misinformed, and that’s not your fault. It can be frustrating. You do everything you think you’re supposed to, but you just can’t get rid of those extra pounds. The following tips will help you with your weight loss efforts.

1. Exercise – As much as a lot of people would like to avoid it, exercise is one of the biggest boosts to losing weight. Not only will it burn calories when you’re doing it, it will also increase your metabolism and improve your overall health. Don’t worry, you don’t have to run a marathon to reap the beneficial effects of exercise. Just get moving and you will soon notice a difference.

2. Portion control – Give some thought to how much food you are putting on your plate. It’s all too common to mindlessly pile as much on our plates as the plate will hold. But we only need enough to fill our stomachs, which is usually much less.

3. Mind power – Keeping your mind sharp, refreshed and relaxed will help you cope with things that would otherwise derail whatever weight loss plan you’re on. Things such as meditation and yoga are a good way to do this.

4. Look at labels – When you are shopping for food, look at the nutrition labels. These will help you to select the foods that are lower in saturated fat, calories and refined sugar; and higher in protein, fiber and healthier fats. By doing this, you will have healthier food at home when you get hungry.

5. Grazing – The idea of eating three large meals a day is out of date when it comes to losing weight. The problem is that it gives you too much time between meals to get hungry, and the hungrier you are, the greater the chance that you will consume more calories when you finally eat. If you want to lose weight, then eat several smaller meals throughout the day. You will not only feel fuller longer, but you will also have a steady supply of fuel to get you through the day.

6. Eat, eat, eat – This is similar to the idea of grazing, but it is even more basic. It simply means that you should eat when you’re hungry. Of course you still have to give some thought to what you’re eating, but other than that, go ahead and eat when you’re hungry.

7. Drink water – Be careful here! It was a long-held belief that you had to drink at least eight glasses of water if you wanted to lose weight. However, there is now plenty of evidence that this is not true. But you should still drink plenty of water, just don’t think it will cause you to lose weight. Not only is water good for your health, but it also has no calories, and that’s a good thing for weight loss.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Video: 7 Outstanding Weight Loss Tips

Why Lie To Yourself If You Have Difficulty Losing Weight

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 14-11-2012-05-2008

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Many people have had difficulty losing weight, nothing is more frustrating to get your motivation up, find the perfect diet and exercise program for you and then… nothing. Some people actually do have a metabolic issue that makes it virtually impossible to lose weight, but not many. For most of us the harsh reality is that we’re just not being as good as we think we are. The cool thing is that there are a few simple things you can do that will help keep you ‘honest’ in your weight loss journey.

For one thing, it’s amazingly easy to ‘lie’ to ourselves about what we’ve eaten in any given day. There have been times when I would have sworn I was good, until a friend (I use that term loosely!) will remind me of that pastry I had at lunch or all the cream and sugar I put in my coffee. Ooops. I didn’t mean to lie to myself, it just happened. Most of us are like that to one degree or another.

To keep yourself on track one very simple but effective thing you can do is to keep a food journal. For a week or two, write down every single thing that you eat or drink. You have to be honest and you have to include everything even that second glass of soda at lunch and the two pats of margarine you put on your toast… everything.

If you do that for few weeks, you’ll quickly be able to spot the times of the day and the areas in your diet where you might have a bit of trouble. Once you pinpoint the reasons you have difficulty losing weight you can make changes that will help you achieve your goals much more quickly.

The same principle can apply to when you work out. Again, it’s easy to think that you’re working harder than you really think. If you keep a workout journal it’s harder to convince yourself that you’ve done something you really haven’t done. Not only can you track the number of times you go to the gym but you can also track how long you spent on the treadmill (or doing cardio in general), how many exercises you did for your upper body, how many you did for your lower body, etc.

You can also keep track of how much weight you lifted for each exercise. Ideally, you should be increasing your weights over a period of time. It’s important to keep your body challenged and not let it get into a rut. By changing up the weights you lift as well as the exercises you do, you’ll keep your body ‘guessing’ which will help you get better results in less time.

Most of the major muscle groups (chest, upper back, lower back, abs, butt, quadriceps, hamstrings) will have more than one exercise you can do. By mixing up the exercises you do for each group you are keeping your toning efforts in high gear. Another benefit is that the different exercises will target each muscle group in a slightly different way which can also lessen a lot of the repetitive types of injuries to your body.

I don’t mean to be the bearer of bad news, but usually when someone has difficulty losing weight it’s really more about the way they’re doing things than about any metabolic issue with their body.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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The Truth About The Hospital Three Day Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 12-11-2012-05-2008

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If you have tried your share of diets over the years then you know how difficult it can be to lose weight, and keep it off once you lose it. There are all kinds of diets out there, and some work better than others. What it really comes down to is how well a diet will work for you. If you are ready to see results then the hospital three day diet (it gets its name because it was reportedly developed by a hospital to help cardiac patients who had to lose weight prior to undergoing surgery) may be just the weight loss solution you have been looking for.

The hospital three day diet has recently seen a surge in popularity. This is most likely due to the claims that you can lose up to ten pounds in three days. While the best method of weight loss is to lose one to two pounds per week, losing several pounds right away can be a great way to get motivated from the start.

When you are doing the hospital three day diet you have to stick to plan exactly. Food swaps are not allowed, but it’s only for three days so it shouldn’t be a major problem. You will also have to drink a lot of water. While some versions of the hospital diet say it’s acceptable to drink diet soda in place of some of the water, it’s better to stick to water where water is recommended. Diet soft drinks may not contain calories, but they do contain ingredients that can interfere with how the hospital three day diet works.

There is a pre-planned menu for three meals per day. Then you stick to the plan for three days, then eat however you wish (within reason) once the plan is done. If you would like to lose more weight, then you can do the hospital three day diet again. However, you shouldn’t do it for more than three days in a row as you will only be taking in about 1,000 calories per day.

So, why does that matter? Why can’t you just eat 1,000 per day for the rest of your life and lose all the weight you want? Those are fair questions, but to be blunt, 1,000 calories isn’t enough. In fact, the World Health Organization says that you should get at least 1,200 per day. Anything less than that can cause serious health risks. Furthermore, taking in too few calories on a long term basis can actually lead to gaining weight. This is because the body will go into starvation mode and start storing more of the calories you take in, and it stores calories as fat.

The hospital three day diet has a very limited selection of foods, is very low calorie and shouldn’t be used too many days in a row. It can make somebody wonder whether it was really developed by a hospital or not. But what really matters is whether or not you lose weight, so it’s definitely worth trying.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Video: The Truth About The Hospital Three Day Diet

The Calorie Reduction Diet

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 10-11-2012-05-2008

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There are so many diets out there, it isn’t even funny, and new ones are being thrust upon an unsuspecting and weight-conscious public all the time. No matter what their claims are, no matter how they package it, the ones that work all have the same thing in common. In fact, it’s the only way to lose weight. What is it? You have to burn more calories than you take in. That’s why so many weight loss programs revolve around a calorie reduction diet.

Our weight goes up when we take in more energy (in the form of calories found in our food) than we use up. Early in our history, this body mechanism served to keep us alive. Our ancestors couldn’t always be sure when they would eat next, so their bodies stored extra calories as fat. This was fine back then, but it leads to obesity in modern cultures where food is plentiful.

If you need to lose weight, then there are only two things you can do. You have to burn more energy in the form of exercise, or you have to eat a reduced calorie diet. The first step is to determine exactly how many calories you need per day. There are plenty of online calorie calculators that can help you determine what your caloric intake should be. If you are seeing a doctor to help lose weight then follow any and all of their recommendations.

Everybody is different, so you need to do what’s best for you. That being said, you should try to avoid a diet that restricts you to fewer than 1200 calories per day. That is the amount the World Health Organization says adults should consume. Besides if you go too low on a calorie reduction diet, then your body will get the message that you are starving, and store a higher percentage of your calories as fat. That means you could actually gain weight by eating less!

A good rule of thumb is to lose no more than one to two pounds per week. This may seem slow, and flies in the face of fad diets that promise big weight loss in a few days, but it is a much better way to lose weight. Losing weight slowly and steadily will prevent your body from going into starvation mode, and it will also prevent you from feeling deprived.

There is another aspect of a calorie reduction diet that you have to be aware of: eating boosts metabolism. That’s right! You can boost how many calories you burn by eating enough. Your brain gets the signal that there is new energy to burn, and it starts up the fat burning furnace to help you use up the energy you are taking in. It may help to think of it as the reverse of starvation mode.

Other than that, a calorie reduction diet comes down to common sense. Make healthy food choices–fruits, vegetables, lean protein, whole grains–and keep your portions under control. Doing those things will give you your best chance at weight loss success.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Video: The Calorie Reduction Diet

Is The 12 Day Grapefruit Diet The Answer

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 09-11-2012-05-2008

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There has been a diet plan that has been around since the 1930’s. That makes it anything but a fad diet. What we are talking about is the 12 day grapefruit diet. Grapefruit has a lot of benefits for dieters. It’s fat free, low calorie, high in fiber and is packed with vitamin C.

The grapefruit diet itself is incredibly simple to follow. All you do is eat one-half of a grapefruit before each meal. There also appears to be enzymes in the fruit that keeps your appetite in check, meaning you will eat fewer calories overall. Grapefruit is also believed to speed up metabolism which helps to burn more calories. So, not only will you take in fewer calories, but you will also burn more off. Both of these things are key to losing weight. In fact, some tests have shown that it’s possible to lose ten pounds in two weeks by changing to the 12 day grapefruit diet.

So what’s the catch? Even though it has been around for as long as it has, the 12 day grapefruit diet is still classified along with fad diets. That’s because it relies on making only one change and doesn’t incorporate other necessary elements of weight loss.

You can do the diet, but that doesn’t give you a free pass to stuff your face with all kinds of junk food. You still need to watch what you eat, trying to eat a variety of healthy foods such as fresh fruits and vegetables, lean protein and whole grains. If you really want to shed pounds, you also need to exercise. That doesn’t mean you have to jog 10 miles a day, or hit the gym for 3 hours. Instead, find activities you enjoy and try to get moving for 20 to 30 minutes per day, 5 days per week.

At the same time, you should be changing your habits. Changing how you prepare food can have a big impact. Opt for grilling, steaming and baking instead of frying food. Eat 5 or 6 smaller meals throughout the day instead of 3 larger meals. Another good rule of thumb is to eat food in as close to its natural state as possible.

But does all of this mean the 12 day grapefruit diet is bad? Not at all. While you should still make all of the changes we just discussed, the grapefruit diet can help you lose weight quickly. It isn’t practical to think you could stick to such a diet, but it could give you a great start. Losing a few pounds in a week or two can be very motivating and will give you a better chance of weight loss success.

Finally, combining all of these things is the way to drop those extra pounds. Do the 12 day grapefruit diet, exercise, eat right, and make other habit changes and you will lose all the weight you need, lose it for good, and you won’t drive yourself crazy in the process.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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5 Healthy Weight Loss Tips

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 08-11-2012-05-2008

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It often seems as though you can’t turn around without seeing new diet pill of magic weight loss formula that promises to make it easier than ever to lose weight. No matter what their wild claims may suggest, it is possible (not to mention practical) to shed those excess pounds with a common sense approach. Every weight loss program covers at least a few of the basics. The only difference is in how they package those basics. Here are five basic steps to help you lose weight quickly and easily.

1. Calories Count – This is a critical part of any weight loss program. The only way to lose weight is to burn more calories than you take in. Furthermore, you can potentially consume more calories in five minutes than you can burn off in the same amount of time. A simple formula to remember is that 3,500 calories equals one pound. That means if you can reduce how many calories you take in by 500 per day, you will lose one pound per week. By keeping track of your calories you will be more aware of how much you are eating, and be able to control your intake more easily.

2. Portion Control – While counting calories has its benefits, there are times when it simply isn’t practical. But that should never be an excuse to pig out and put your weight loss plan on hold. So, what should you do? The answer is to take smaller helpings of food. Slow down, and your brain will get the signal you are full, so you won’t ever feel like you’re depriving yourself. And no matter how you were brought up, it’s okay to leave some food on your plate.

3. Eat Healthy Foods – Counting calories and watching portions are only part of the bigger picture. to lose weight, you need to choose foods that are healthier for you. As long as you are limiting your calories, it’s smart to make sure those calories are of a higher quality. Junk food that’s laden with fat and sugar are empty calories, they don’t offer any nutrition. Your best bet is to stick to fresh fruits and vegetables, whole grains, lean protein, low fat dairy and healthy fats (in moderation).

4. Stay Hydrated – Even though recent studies show that drinking eight glasses of water a day doesn’t help you lose weight, you still need to drink plenty of water. There are other beverages you can drink, but water is the best choice; it has no calories, is necessary to good health, and helps to flush out your system.

5. Maintain Good Health – Most people try to lose weight to get healthy, but you also need to stay healthy as you are losing weight. We sometimes have a tendency to overdo things. You could lose weight quicker if you are obsessed with it, but then other aspects of your health will suffer. The best way to go about weight loss is to do so with a balanced approach.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Does The Fat Smash Diet Plan Really Work

Posted by Nigel Jeal | Posted in Articles, Diet | Posted on 07-11-2012-05-2008

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“The Fat Smash Diet Plan” is a fairly popular diet book that was written by Ian Smith. The book took off in popularity at the same time Celebrity Fit Club was soaring in the television ratings. The Fat Smash Diet claims to be a 90 day program that doesn’t require you to count calories, and further promises that you won’t feel hungry while on the plan. Now that’s the kind of plan that most dieters are looking for!

That all sounds great, but what is the diet all about, and does it really work? Those are the questions that should be asked before you decide to start any diet program. Fortunately, the Fat Smash Diet Plan has all of the elements of a sound program. It doesn’t make a lot of outrageous claims that can’t be backed up. It’s also missing some of the elements that are so prevalent in fad diets, such as forbidding whole groups of food.

The basis of Smith’s approach is sensible eating and moderate exercise. On top of that, he strongly suggests people on the Fat Smash Diet Plan to get as much support from their friends and family as they can. This can help a lot if you normally struggle with weight loss. Plus, if you can get the support of the people who are close to you, they can encourage you and help you stick to your plan. This makes it that much easier to get rid of those extra pounds.

It’s all too common for a weight loss regimen to focus on just the food, or just the exercise, but you need to work on both if you want to lose weight. The first step of the Fat Smash Diet Plan is to detoxify your system. There isn’t any solid medical proof that this works, but it may help in some cases. If nothing else, it sends the signal to your subconscious that you are making a change for the better. This stage of the plan takes nine days. Some people experience mild side effects, so you may want to do it at a time when you aren’t too busy.

The full Fat Smash Diet Plan is comprised of four different stages. We mentioned the detox stage, here are the others:

Stage 2 starts adding new foods that were introduced during the detoxification process. These include shellfish, eggs, lean meat, and other foods high in protein.

Stage 3 adds carbohydrates in the form of wheat, pasta, bread and even some desserts (thank goodness).

Stage 4, the final stage lets you eat pizza and some other comfort foods.

Regardless of the stage, Fat Smash Diet Plan recommends that you eat smaller meals, more often, as opposed to eating three large meals during the day. This helps to keep your metabolism at a higher level, which leads to more calories burned, and that means more weight lost. Stick to the Fat Smash diet and you can be sure that you will like the results.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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