Another week and I’m one step closer to getting my sexy summer body. I did my weigh in for the week (same time, same bat channel) and am down another 2 pounds (174.4), putting me at 6 pounds in 3 weeks, exactly what I want. No muscle loss, just flab!

In this video I answer all of your questions, including:

1. What to Eat for Weight Loss?
2. How Much Water to Drink?
3. Best Time to Work out?
4. Should you Train While Feeling Sick?

Let me know how you did and ask your questions in the comment section to get them answered in the next video.

Here are my measurements
Week 3: 174.4 (down 2 pounds)
Lower Waist 34.5 Inches

These are founds you should eliminate if you find that you consistently work out, eat right, yet feel gassy, bloated, tired and can’t lose weight. Often times this is a result of eating foods that are inflammatory- things that react poorly with your body, causing inflammation, disturbed gut function, impaired weight loss, and overall lack of sexiness. Check out this video:

These are my top five foods that I normally eliminate (and if you eat these and feel fine, then don’t eliminate them! When in doubt always consult a qualified professional ):

1. Grains- Bread is dead baby. Grains were domesticated only recently and as a result are still considered unnatural to our diet. They react poorly with our bodies and most people don`t handle them well. Dump the bagels (yes I do exhibit bagelism- hatred towards bagels).
Recommendation- Stick to the oat variety as they have less gluten and generally don’t inflame people. But avoid bagels. Always.

2. Dairy- With all the hormones injected in our dairy and the lactose many people are intolerant to, dairy represents a no brainer to eliminate if your stomach just doesn`t feel right.
Recommendation: Stick to goat diary which is not harmful and grass fed beef, if you obey these two things, diary isn’t that bad at all!

3. Artificial Sweeteners- Nothing Life is free and neither are zero calorie sweeteners. Studies have shown that these sweeteners can actually cause the same effect as regular sugar on your body, in addition to not being recognized by your body. While I`m not saying eat honey, I am saying be careful with the amount of artificial sweeteners you consume.
Recommendation: If pressed, use a better artificial sweetener like Stevia over Sweet N’ Low, and it is a better alternative than real table sugar, just try to limit your intake!

4. Soy- Once the golden child of nutrition, recently soy has come under fire for not being processed well in its highly concentrated form in the west. Poor regulations coupled with rumours of releasing phytoestrogens put this food off the good books.
Recommendation: Guys really try to avoid it, its a poor source of protein and soy milk is super high in sugar. If you can get good soy, make sure its not genetically modified.

5. Artificial Stimulants and Caffeine- Fat burners don`t work, they just waste your money. Caffeine rich sources, such as coffee and energy drinks provide a temporary boost in energy but cause a dramatic drain on your adrenal glands, which can elevate your cortisol (stress hormone). High stress equals a lack of weight loss and a craving for bad food. Bottom line is reduce the amount of coffee and other caffeine rich foods.
Recommendation: Despite Green Tea having caffeine, it doesn’t have the same effect as say coffee, so its a much better option. Limit your caffeine, remember, too much caffeine equals that strange “wired and tired” feeling that no one likes!

 Now go forth and conquer!go here!).

Omar Isuf is a highly regarded Personal Trainer and is dedicated to your fitness success. To get free work out programs and diet advice, make sure to subscribe (

Now I’m down 5 pounds in 2 weeks, and in this new video I discuss:

How You can Gain Muscle While Losing Fat
When You Should Cheat
What Diet Works Best For Weight Loss
 
Check it out:

Let me know how you did and ask your questions in the comment section to get them answered in the next video.

Here are my measurements
Week 2: 176.4 (down 2 pounds)
Lower Waist 35 Inches
Bodyfat 14.3%

To Review

1. Always accelerate against gravity and control when working with gravity. This causes more muscles to be utilized and will yield better results. Always follow this rule.

2. An exercise becomes useless when you can no longer perform it as you should. Stop performing a rep when:

1. The speed of the movement slows down
2. Technique suffers
3. You are doing partial reps (incomplete range of motion)

3. Always perform your hardest exercises first. Even if you want to get a six pack, don’t perform your ab exercises first, instead do your hardest exercises first (like your squats or deadlifts or whatever)

4. Never work out more than 1 hour (excluding cardio).  Work outs should be intense to be effective. You can’t sustain performance of a high intensity for longer than an hour, not to mention that your testosterone dips (both men and women). Keep you work outs short and sweet and stop talking to the weird dude at the fountain.

With these tips in mind, you can amp up your work outs.

Omar Isuf is a highly regarded Personal Trainer and is dedicated to your fitness success. To get free work out programs and diet advice, make sure to subscribe (go here!).

Well its the end of the first week of my transformation, how did I do? Watch the video below to find out!

Ask your questions in the comment section to get them answered in the next video.

Before Photo
Here are my measurements
Week 1: 178.4 (down 3 pounds)
Lower Waist 35 Inches
Bodyfat 15.7%

My Before Photo

I`ll give you an all too common scenario. You are on a date (with a significant other) and you want to get a snack. Problem is, yours abs don`t like popcorn. And you don`t want to be the freak eating celery (yeah the one in the 3<sup>rd</sup> aisle, you know what I`m talking about). If only there was a snack…….BAM now there is! Enter Chef Buff`s nuts-roasted almonds with no more calories and a whole whack of flavour, check out the video below:

Recipe
100g of almonds
Equal parts: Cayenne Pepper, Paprika, Garlic Powder
Pinch of salt

Steps
1. Wet Almonds
2. Combine spices and almonds
3. Mix around
4. Throw in the oven at 300 degrees Celsius for 15 minutes

Eat the greatest snack known to man!

Let me know your thoughts below!

Omar Isuf is a highly regarded Personal Trainer and is dedicated to your fitness success. To get free work out programs and diet advice, make sure to subscribe (go here!).