com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness
THE TOP 10 FOODS FOR LOSING FAT AND GETTING RIPPED SIX PACK ABS
BY MIKE CHANG ISSA CERTIFIED PERSONAL TRAINER & YOUR SIX PACK ABS COACH
SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness In this newslettei I want to tell you about a NA}0R uiet pitfall that helu me back foi yeais, that I want to help you avoiu. Anu I want to show you the incieuibly simple, yet veiy poweiful nutiition philosophy which got me my six pack abs - anu which will woik foi you too. !"#$%&'()(*+%(,%'(*-(.(/%"0&+'(1$%&2( I can iemembei back in high school health class, I was taught that vaiiety is one of the keys to eating a healthy uiet. "Eveiything is healthy in moueiation," my teachei woulu say. "The key is just eating a little bit of eveiything, anu not eating too much of any one thing." Anu this seemeu to make a lot of sense to me too, because I'm the type of peison who gets boieu easily anu enjoys eating a wiue vaiiety of foous. So when I staiteu on my quest to get six pack abs, this was the philosophy I staiteu with. Because of this, one of the fiist eating plans I tiieu was one that piomiseu that I coulu eat healthy with tiemenuous vaiiety in my uiet. "I've got a uiffeient meal foi you eveiy uay," the nutiition expeit saiu on his webpage selling the couise. "You'll NEvER get boieu - anu you'll be moie healthy because of all the vaiiety in youi uiet." I bought the plan, anu he wasn't lying - he gave me 6 new healthy meals to piepaie eveiy uay foi 18u uays. I thought "this is awesome! It's just what I've been looking foi!" But liteially one week latei, I was alieauy stiuggling to keep up with the plan. }ust buying all the obscuie foous iecommenueu in the plan was veiy time consuming, inconvenient, anu expensive. Anu while cooking a 6 new meals eveiy uay foi 18u uays initially sounueu like a goou iuea, I soon figuieu out I uiun't have anywheie neai enough fiee time to cook 6 uiffeient meals a uay. Not only weie they time consuming to actually cook, but just LEARNINu how to piepaie all these new things just confuseu me. SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness Anu when I wasn't following the plan exactly, I got tiemenuously C0NF0SEB about what I shoulu be eating. Theie weie hunuieus of pages uetailing the exact nutiitional benefits anu uiawbacks of hunuieus of foous, but not making any soliu iecommenuations about which ones weie the best. It was just way too complicateu, anu I fiequently got fiustiateu anu bioke my uiet with fast foou, oi something equally uamaging. Within thiee weeks I hau totally quit the plan. I was pisseu off at myself foi my lack of willpowei, anu fiustiateu that I hau bought yet AN0TBER piouuct that actually took me fuithei fiom my goal of getting six pack abs. 3+'(*+%(40"5(6"$0%7( But I stoppeu beating myself up when I went on the inteinet anu staiteu ieauing what othei people hau to say about the piouuct on some foiums. It tuineu out, many othei guys weie getting fiustiateu anu quitting the plan, just like I hau! I uiun't unueistanu this at fiist. Aftei all, all the foous iecommenueu by the plan WERE healthy. Anu it useu the "scientifically pioven" piinciple of uietaiy vaiiety. "What was wiong with us." I askeu myself. Biu we just lack willpowei. Aftei thinking about it foi a while, I iealizeu that it wasn't a question of willpowei. !"#$%&#"'%"#"'(#%&&)*+",-.&#%/-)"#01,("%23#4%2,("35#"'%"# "'(#+6%.#$%&#/%&(1#-.#7#%.1#%6*-&"#%66#-"'(2#1,("&#%.1#.)"2,",-.# +6%.&#%2(#/%&(1#-.#7#$(2(#8).1%*(."%663#,.9-22(9": 8'(9:&#$&$-5(;#%"<&+#-:=+( What I iealizeu is that although uietaiy vaiiety sounus like a goou iuea in TBE0RY, in piactice eating a wiue vaiiety of foous actually makes it N0CB N0RE BIFFIC0LT to stick with a healthy uiet. SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness This is because foi eveiy new foou you intiouuce into youi uiet, you also intiouuce a tiemenuous amount of W0RK: ! You neeu to ieseaich the nutiitional benefits anu uiawbacks of the foou (otheiwise you might be eating something unhealthy without even iealizing it.)
! You neeu to leain how to cook the foou in a way that tastes goou. Anu if you'ie a kitchen klutz like me, this can take a long time.
! Then you neeu to actually cook the foou. Since most foous aie N0T simple to cook, this also is a lot of woik anu takes a long time. It also cieates uiity uishes anu a mess in youi kitchen, which is a pain to clean up.
! Also, I founu that I simply uiun't like the taste of most healthy foou. Noie often then not, my healthy "expeiiments" tuineu out to be boiueiline ineuible...which was veiy uiscouiaging anu a big factoi in why I quit the uiet.
So, I thought...maybe uietaiy vaiiety isn't all it's ciackeu up to be. *+%(>-0:&$-5(*+"&(3-#<%7(6-#(8%( What finally woikeu foi me was when I staiteu uoing the 0PP0SITE of what all the fitness guius iecommenueu. Rathei than tiying to get a wiue vaiiety of foou in my uiet, I askeu myself "What aie the ten BEST foous foi fat loss, that I also enjoy eating. Anu what aie the ten BEST foous foi muscle builuing, that I also enjoy eating." I then iesolveu that I woulu SINPLIFY my uiet by making these the staples of my eating. I woulu concentiate on eating these foous as much as possible, because they weie healthy, easy to cook, anu tasteu gieat. Anu I woulun't waste so much time with "healthy eating expeiiments" that usually tuineu out pooily. SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness Anu iathei than eating a wiue vaiiety of foous I knew veiy little about, I woulu be focusing on eating the absolute BEST foous wheie I hau thoioughly ieseaicheu theii nutiitional content. This woulu help me avoiu nutiitional fau foous which weie maiketeu as healthy, but actually weie not healthy at all. This was a B0uE eating bieakthiough foi me. I hau finally founu a uiet I coulu actually stick to, anu which woikeu! Beie aie a few ieasons why it woikeu so well foi me: ! !"#$%&#;!<=>? - I just hau to think about eating these ten foous as much as possible, anu that's it. No confusion, no fiustiation.
! !"#$%&#@A?B= - All the foous on my lists weie veiy cheap, anu saveu me a lot of money compaieu to buying obscuie health foous.
! !"#$%&#@CDE?D!?DF - All the foous on my list weie veiy simple to piepaie. Also iathei than cooking inuiviuual meals, I coulu cook a laige amount at once anu eat the meals all week. As a iesult of this uiet, my physique impioveu uiamatically. I lost fat, gaineu a laige amount of muscle, anu got the six pack abs you see me with touay. 0f couise, my eating wasn't the 0NLY factoi...theie weie many changes that I maue to my woikout plan anu my mentality that weie veiy impoitant as well. But the bieakthiough that I neeueu to SINPLIFY my uiet, iathei than make it moie complex, was uefinitely a majoi factoi. 8'(*-?(@A(6--7B(6-#(6"&(C-BB( So now, I want to shaie my top 1u staple foous foi fat loss with you. D-$#"-#/(#96(%2#7#3-)#$,66#.-"#%9")%663# 0/)2.#8%"5#G)&"#/3#(%",.H#"'(&(#8--1&:# F'(2(#,&#.-#&)9'#"',.H#%&#%#8--1#"'%"# 1-(&#"'%":# SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness Bowevei, these foous will S0PP0RT fat loss because they aie veiy nutiitionally uense, while also being low in caloiies. They'll give youi bouy the iaw mateiials you neeu to be eneigetic anu have gieat woikouts - anu they'ie low enough in caloiies that you will lose weight if these aie the staples of youi uiet. 6"&(;:#5$5=(6--7(D@()(><$50%BBE(;-5%0%BB(F+$G<%5(;#%"B&B( If I hau to pick one foou that's the most impoitant foi getting six pack abs, it woulu be the chicken bieast. Nutiitionally, chicken bieasts aie close to being the peifect piotein. A 8 oz. boneless, skinless chicken bieast packs a walloping 48 giams of extiemely high quality piotein. It also has only 22u caloiies, anu less than 2 giams of fat anu caibohyuiates. Chicken bieasts aie also veiy cheap when you know how to buy them in bulk anu finu goou ueals. They'ie also extiemely easy to piepaie, on a Foieman giill oi in a fiying pan. Because of this, chicken bieasts aie one of the moie impoitant staples of my uiet. I'u estimate that about Su% of my piotein comes fiom chicken bieasts - they'ie simply the best way to get youi piotein, hanus uown. So why aien't moie people taking auvantage of this incieuible piotein souice. Well, the fiist ieason is that many people uon't know how to piepaie chicken bieasts so that they taste gieat. As a iesult theii chicken bieasts tuin out to be uiy anu blanu, anu they quickly get sick of them. If you'ie stiuggling with tasteless chicken bieasts iight now, I iecommenu you check out the "Bow To Cook Pioteins" viueo in the nutiition vault iight away. It'll show you how to cook youi chicken so that it's moist anu juicy, even aftei being miciowaveu. Anu I show you how to flavoi youi chicken in many uiffeient ways, so that it always tastes uiffeient anu you nevei get boieu. ( SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness 6"&(;:#5$5=(6--7(DHI(C%"5(>&%"<( While chicken bieasts will always be the best staple piotein, lean steak is also excellent. It's my seconu favoiite piotein souice, anu a gieat way to mix it up to pievent you fiom getting tiieu of chicken bieasts. Lean steak is not quite as goou as chicken foi fat loss because of it's auuitional fat content. Both steak anu chicken have about the same amount of piotein, but a lean 8 oz. steak has about 12 giams of fat, while a chicken bieast only has 2 giams of fat. Bowevei, I L0vE the taste of steak myself...so I'll often use it as a "iewaiu" while I'm losing fat foi goou behavioi. Foi example, I'll make a few Zeio Willpowei meals that have steak anu slightly laigei poitions of biown iice anu veggies. Then I'll eat this ielatively high caloiies meal iight aftei I woik out. I like uoing this because this is when my bouy will benefit fiom the caloiies the most. Anu even moie impoitantly, it gives you a iewaiu foi woiking out anu ieinfoices the positive behavioi. While steak can get expensive if you uon't know how to finu the iight ueals, if you buy it in bulk anu on sale it can actually be veiy cheap. I iecently founu an incieuible sale on steak - filet mignon foi only $S.99 a pounu. I'm not one to waste an oppoitunity like this, so I bought 8u pounus (that's iight 8u P00NBS) anu stasheu it in my ueep fieezei. If money is a concein, look out foi sales like this anu buy youi steak in bulk. This way you'll have a cheap, gieat-tasting, anu high quality souice of piotein to complement youi chicken bieasts.
SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness 6"&(;:#5$5=(6--7(DJI(>"0K-5L*:5"( Although high-fat fish like salmon anu tuna is not as lean as chicken bieasts, I like it foi the same ieasons as I occasionally like to eat lean steak. It tastes gieat, anu it gives me an awesome alteinative to my staple chicken bieasts when I'm in the moou foi something uiffeient. It's also gieat to have fish in youi uiet foi health puiposes - fish is iich in omega-S fatty acius, anu essential vitamins anu mineials. This is not going to have a laige visible impact on youi physique, but it will affect youi iesistance to uisease anu youi eneigy anu well-being in the long-teim. It's also a gieat way to auu some gieat flavoi into youi uiet when you'ie tiying to lose fat, without auuing in too many extia caloiies. The only uiawback of fish that you have to be awaie of is that it's veiy PERISBABLE. While Zeio Willpowei meals containing chicken bieast anu steak will be goou foi up to 7 uays, meals containing fish will only keep foi 2-S uays. Because of this, make suie to eat all youi meals containing fish in the fiist few uays aftei you cook them - anu to only cook moueiate amount that you can consume within a few uays. 6"&(;:#5$5=(6--7(DMI(N==(3+$&%B( Foi the fastest fat loss, my favoiite way to consume eggs is to eat only the whites. An excellent anu tasty fat loss meal that I love to make is to sciamble egg whites with geneious poitions of onions, peppeis anu mushiooms. I'll also auu a small amount of bacon foi flavoi, as well as a little salt, black peppei, anu cayenne peppei. This is a gieat-tasting anu veiy filling meal, which is veiy low in caloiies. SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness If you uon't like the taste of egg whites, you can stait making these meals with whole eggs at fiist. This will auu a significant amount of fat anu extia caloiies into youi meals, but the caloiies will still be fai lowei than a meal containing a caibohyuiate such as potatoes, pasta, oi even iice. Anu eventually I think you'll leain that egg whites can be veiy tasty - you just have to be cieative with the way you flavoi them. Expeiiment with auuing youi favoiite vegetables, meats, anu seasonings into youi egg white sciambles - you'll finu that they can be some of youi most tasty meals when you finu the iight mix. Also, keep in minu that like fish, eggs anu egg whites aie veiy peiishable. 0nly cook enough to eat in the next 2-S uays to make suie youi meals uon't spoil. 6"&(;:#5$5=(6--7(DOI(;#-P5(Q$G%( Biown iice is by fai the best staichy caibohyuiate foi fat buining. It's the only giain that I iecommenuing on this list of fat loss foous, anu foi goou ieason. Nost populai caibohyuiates such as potatoes, pasta, anu bieau aie teiiible foi fat loss. These foous all contain a laige amount of caibohyuiates anu caloiies, so iueally they won't be a pait of youi Zeio Willpowei meals when you'ie tiying to lose fat. Floui-baseu caibohyuiates such as pasta anu bieau can make it especially uifficult to lose fat. These foous have been piocesseu to stiip out the fibei, anu to give you nothing but puie caloiies. This makes it possible to eat a laige amounts of these foous without feeling full, which usually leaus to oveieating. It IS ok to eat these foous occasionally when you aie losing fat, as pait of the 2u% of youi uiet wheie you aie "cheating." But in the healthy 8u% of youi uiet, I iecommenu ieplacing these caibohyuiates with biown iice foi the fastest fat loss. SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness The benefit of biown iice is that it uoes not have it's fibious outei layei iemoveu, as white iice uoes. As a iesult, it has moie fibei anu natuial vitamin content than white iice. Anu the main benefit foi youi physique is that it's much moie uifficult to oveieat biown iice than something like pasta oi bieau, because the fibei will cieate a sensation of fullness. In auuition to this, the caibohyuiates fiom biown iice aie absoibeu into youi blooustieam slowei than the caibohyuiates fiom white iice. This means that it will not cause you to "ciave" caibohyuiates like white iice, pasta, etc. which cause a moie intense bloou sugai spike. I've also founu that eating biown iice tiemenuously aius my uigestion. Anu I've noticeu a peiceptible uiffeience in my eneigy levels when I'm eating biown iice vs. white iice - I just feel much bettei oveiall when I'm eating biown. Foi all of these ieasons, I feel that biown iice shoulu be youi main souice of giain caibohyuiates when you aie tiying to lose fat. Bowevei, if you ieally uislike the flavoi, even white iice is bettei than floui-baseu caibohyuiates. If you'ie cuiiently eating a lot of bieau anu pasta, I iecommenu weaning youiself off of these foous by fiist switching to white iice. Fiom theie, you can switch to a Su-Su mix of white anu biown iice, anu eventually get all the way to eating puie biown iice. 6"&(;:#5$5=(6--7(DRI(>&%"K%7(;#-GG-0$( Steameu bioccoli is anothei gieat foou foi fat loss. It's veiy low in caloiies - theie's only 98 caloiies in one laige 12" stalk. But foi the amount of caloiies it contains, it packs a huge nutiitional punch. A 12" stalk of bioccoli contains 9 giams of fibei, which pievent ovei-eating by cieating the sensation of "fullness" without having consumeu a lot of caloiies. It also contains a suipiising 7 giams of piotein, anu only 11 giams of non-fibei caibohyuiates. SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness Bioccoli is also a veiy iich souice of vitamins anu mineials. A small amount of bioccoli in youi uiet can go a long way to maintaining youi health, especially when the main focus of youi uiet is bouybuiluing-type foous like chicken anu iice. When cooking bioccoli, it's impoitant to STEAN it iathei than B0ILINu it. Check out the viueo "Bow To Cook vegetables" in the Nutiition vault to leain exactly how to uo this. It's impoitant - not only will steaming ietain moie of the vitamins anu mineials than boiling, it will also give the bioccoli a much ciispei taste. It's also impoitant that you 0NBERC00K the bioccoli significantly if you aie using it in youi Zeio Willpowei meals. It shoulu be vERY ciisp when you take it out. This is because when you latei miciowave it to ie-heat it, the bioccoli will be getting cookeu again. Nake it veiy ciisp initially, anu it'll tuin out peifectly tenuei once you miciowave it. 6"&(;:#5$5=(6--7(DSI(>?$5"G+( I love spinach foi fat loss foi the same ieasons I love bioccoli. It's low in caloiies, while also being high in fibei, vitamins anu mineials. It also tastes gieat when paiieu with othei fat loss foous, such as biown iice anu salmon. Spinach is extiemely easy to cook - you uon't even neeu to use watei oi a steamei. All you have to uo is get a laige pot, put some spinach insiue, anu stii it as you cook. The spinach contains enough watei to cook itself, anu all you have to uo is auu moie into the pot as it cooks anu ieuuces itself in volume. It is even N0RE impoitant to unueicook youi spinach than it is to unueicook youi bioccoli. You shoulu cook it foi liteially a minute oi less, so that it's just baiely cookeu befoie being miciowaveu. The miciowave will hanule 7u% the cooking when you waim youi foou, anu you'll have peifectly cookeu anu tenuei spinach foi eveiy meal. ( SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness 6"&(;:#5$5=(6--7(DTI(.??0%B( Apples aie one of my favoiite snacks when I'm losing fat. Like bioccoli anu spinach, they aie low in caloiies while being high in fibei. They cieate the same sensation of fullness with minimal caloiies. Apples make a gieat snack, that you can use to fight ciavings whenevei you get hungiy anu uon't have time foi a meal. uetting into the habit of ieaching foi an apple iathei than chips oi ciackeis is one of the best things you can uo foi fat loss. The uiawback of apples is that they have slightly moie sugai than vegetables uo. Bowevei, I think this is moie than outweigheu by the fact that they make such gieat snacks, anu that they'ie so tasty. Anu ieally, the extia caloiies aie negligible compaieu to the caloiies in something like potato chips oi high-fat ciackeis. As my fiienu Ciaig Ballantyne says, "nobouy evei got fat by eating fiuit." Tiy anu uisplace youi high-fat snacking as much as possible fiuit oi othei healthy alteinatives. I piefei apples myself, but whatevei fiuit you peisonally like will uo the tiick. 6"&(;:#5$5=(6--7(DUI(.0K-57B( This one may be suipiising to you, since almonus aie high in both caloiies anu fat. Bowevei, I still like them as a fat buining foou foi foui ieasons. ! Fiist of all, almonus contain piotein, fibei, healthy monounsatuiateu fats, anu othei nutiients. This makes them supeiioi as a snack SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness foou to floui-baseu snacks such as ciackeis anu chips, which aie basically just empty caloiies.
! Seconu, a small amount of almonus can be veiy filling anu can pievent ciavings. They'ie also gieat foi when you'ie ciaving something ciunchy.
! Thiiu, almonus aie much less peiishable than fiuit, anu can be taken anywheie. This makes a gieat snack to take with you when you uon't have access to Zeio Willpowei meals oi fiuit.
! Finally, theie is a giowing bouy of ieseaich that suggests that ieplacing staichy caibohyuates in youi uiet with almonus will significantly aiu in weight loss. In a 2uuS stuuy, two gioups of oveiweight people ate an iuentical uiet with one exception. 0ne gioup ate appioximately 4uu caloiies woith of staichy caibohyuiates pei uay on top of theii iegulai uiet, anu one gioup ate 4uu caloiies woith of almonus. Anu although the caloiies in theii uiets weie iuentical, the almonu- eateis ieuuceu theii weight by 18% ovei 24 weeks, while the staichy caib eateis only ieuuceu theii weight by 11%. The ieseaicheis' theoiy on why this was is that the cell walls in the almonus may be blocking the absoiption of some of the fats in the nuts. This theoiy has not been completely pioven, but what is cleai is that almonus can uefinitely suppoit fat loss. When buying almonus, be suie to uiy ioasteu almonus oi unsalteu natuial almonus. Nany almonus solu in stoies aie cookeu in oil, which makes them much highei in caloiies anu not as goou foi fat loss. ( ( ( ( ( SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness 6"&(;:#5$5=(6--7(D@AI(V#%%5(*%"( 0ne of the biggest pioblems that many people have when tiying to lose fat is boieuom-uiiven oveieating. Neaning, when they aie watching Tv oi otheiwise just hanging aiounu they want to munch on something, oi uiink something out of habit. This was a big pioblem foi me when I fiist staiteu losing fat. 0ne gieat way that I founu to ueal with this is to uiink gieen tea whenevei I'm not hungiy, but I feel the temptation to munch because I'm boieu. uieen tea contains piactically no caloiies when it's unsweeteu, oi when it's sweeteneu with caloiie-fiee sweetenei such as stevia. 0nce you know how to make it piopeily, it also tastes gieat can be veiy ielaxing to uiink. uieen tea also contains a small amount of caffeine, which will act as a gentle anu natuial appetite suppiessant. Tiy this the next time you'ie watching Tv anu you feel the temptation to much - make youiself a laige glass of iceu gieen tea, anu eat a small hanuful of almonus. The fibei anu fats in the almonus will fill you up immeuiately, anu the caffeine in the gieen tea will ieuuce youi uesiie to munch in the next few houis. 8'(*-?(@A(6"&(C-BB(6--7B(W5(Q%X$%P To ieview, heie's that list of my peisonal top 1u fat loss foous again: ! Chicken bieasts ! Lean steak ! Salmontuna ! Egg whites ! Biown iice ! Steameu bioccoli ! Steameu spinach ! Apples SixPackShoitcuts.com Nembeis 0nly Newslettei - Copyiight 2u1u Nike Chang Fitness ! Almonus ! uieen tea If you make these foous the staples of youi uiet, I guaiantee that you will lose weight unless you aie ovei-eating them in absuiuly massive quantities. This woulu be veiy uifficult to uo though, anu I have nevei actually seen anyone who became oveiweight by eating too much of these foous. Y-:#(.G&$-5(>&%?B(6#-K(*+$B(9%PB0%&&%#( Beie's youi action step fiom this newslettei: cieate Y00R 0WN peisonal top 1u list of fat loss foous, using my list as a staiting point. Check out what I have, anu keep any foous which you peisonally like the taste of. But if theie's anything on theie which isn't youi favoiite, substitute something that tastes bettei to you anu which is nutiitionally equivalent. Nake suie it IS actually nutiitionally equivalent though! Foi example you cannot substitute high-fat giounu beef foi lean steak, oi bieau foi biown iice. But if you want to substitute tilapia foi salmon, oi nectaiines foi apples, oi walnuts foi almonus these aie all peifectly legitimate substitutions. Wiite youi peisonal list of top 1u fat loss foous out now. 0nce you have them, post them in a piominent place in youi house. This will keep them at the top of youi minu, anu ieminu you to keep them as the staples of youi uiet. Anu iemembei, you only have to focus on these foous foi 8u% of youi uiet. }ust get that unuei contiol, anu if you want to eat highei caloiie foous in the othei 2u% that's fine as long as you aie not binging in huge quantities. 0ntil next time, eat clean anu tiain haiu. <,I(#@'%.H ISSA Ceitifieu Peisonal Tiainei Youi Six Pack Abs Coach