Everyone deserves an awesome body. Especially you ladies. Problem is, most people can’t seem to stay on track with their goals. Whether its emotional eating, inconsistent exercise or just a lack of motivation, most fat loss goals are never attained.

Fuck that. Failure is in the past, the future is open to anyone. And whats in your future today? Well this awesome video. Heres a step by step break down of how to attain your goal, stay motivated and actually not want to kill yourself in the process. In the first part, we are going to focus on the MOST important part, the ATTITUDE.

Face the Truth
Facing the truth means from this point forward, you aren’t going to lie to yourself. No more rationalization by saying “I will start tomorrow” because just ain’t going to happen. Be honest with yourself with what your short comings are, how much weight you need to lose and WHAT you need to do.

Change the Attitude
You mention diet to most people and they instantly shrivel. In fact if you tell someone something tastes healthy, it automatically doesn’t taste as good. We need to shift how we think about exercise and eating well.

Instead

Its not a diet its eating well, how your body is MEANT to eat

Its not food its fuel, its what will take your body to the next level

Its not working out its training, working out sounds like a job

Its not hard its a challenge you will overcome

Find the spark
Everyone needs that initial spark to get their butts off the couch. I can’t find that spark FOR you, its something PERSONAL, internal. Here are some examples

To feel more confident to start dating again?
To get into your favorite pair of jeans?
To feel sexy for your husband or wife?
To look good at your upcoming high school reunion?
Because the doctor told you you’re pre-diabetic but that there is still a chance to turn it around?
Because you’re sick and tired of feeling sick and tired?

The only difference between those that succeed with their goals and those that don’t, is that successful people keep trying until they get it. Attitude is the FIRST step in getting anything you want. Next we will talk about internal and then external motivation. Be stubborn, don’t accept failure, learn from it, and you’ll be well on your way to that awesome body.

And ladies if you need any more help, please post your questions here and GET me on Facebook, its where I go indepth and answer all your questions. And if you aren’t a subscriber, well……

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

You know what sucks. Cellulite. You know what I mean, its those cottage cheese thighs, the subcutaneous fat under the skin. Don’t know what I mean? Lets get a photo.

That is DISGUSTING. SERIOUSLY. Lets fix THIS. What causes cellulite. The holy trinity that contribute to cellulite are insulin, estrogen and thyroid function.

Insulin regulates your blood sugar, so excessive sugar and carbs will need to be eliminate. Too much estrogen, including environmental estrogen will cause more fat to be stored in the thighs and back of the arm. Finally your thyroid regulates your metabolism, how many calories you burn in a day. Excessive starvation will slow down your metabolism.

Now that we know the culprits, what is the plan? Its 10 STEP process

1. I want your sodium less than 2000 mg a day. And I want you to use ionized sea salt to support thyroid function, the iodine helps
To find this out register on www.fitday.com, its FREE.

2. Follow my nutrition rules, they work. I have a free version of my female fat loss program AND I have a video here that gives you a one day sample diet.

3. YOU ARE NOT ALLOWED TO CONSUME Alcohol its inflammatory

4. YOU ARE NOT ALLOWED TO CONSUME Soy as it comes too many xenoestrogens

5. YOU ARE NOT ALLOWED TO CONSUME Plain sugar, fruit is fine as is RAW honey, for a sweetener substitute use stevia

6. YOU ARE NOT ALLOWED TO CONSUME White carbs. No more bread, pasta, bagels or white rice, its gone

7. Do NOT starve yourself EVER. Starvation will equal a slow metabolism and cause fat to be stored down there. Eat consistently in small portions, around 1500 calories

8. Exercise INTENSELY. High intensity exercise. Don’t run, sprint. For an easy to follow method, get my program, it works. Simple.

9. Supplements: I’d like 1 tablespoon of cinnamon, 6 fish oil capsules and 3 cups of Green Tea a day. Consider this your cellulite stack.

10. DO NOT STRESS. Stress fucks up your hormones and makes you look like Joan Rivers. WHAT.

Ladies these ten seemingly easy tips are all you need to get WELL on your way to eliminating your cellulite. Work it work it work it. If you want a work out routine to target that area specifically, let me know and I WILL MAKE IT! And make sure to subscribe, it’ll get you sexy.

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Everybody likes to follow a diet. Atkins, Zone, South Beach, Raw, Mediterranean. You know what I think? Fuck all yall because its Sabotage! Diets are like cults and cults only lead to insanity.

You guys ask me a lot what a good diet is. Well first, I like to replace the word diet, with healthy eating. Second, there is no magic diet that works for everyone, it depends your age, activity, metabolism and goals. BUT I will give you something today that will MELT inches off your butt, put money in your bank account and …..(pause)

Ok maybe not. Heres the truth: this is a ridiculously smart, easy to follow sample day of how to eat healthy.

I AM NOT SAYING this will give you the body of your dreams. I am saying this is a hell of a lot better than how 99% of people eat and if you eat anything like this, you are WELL on your road to sexiness.

We got OATMEAL for breakfast, YOGURT for a snack, SALAD for lunch, FISH for a snack and BREAST for dinner. That’s a balanced day. Different protein sources, a variety of green vegetables, properly timed carbs and good macronutrient ratios. Translation? A sexy body.

Ladies post YOUR current eating routine below and let me know what your favourite HEALTHY food is to eat! And make sure to subscribe, we are getting SERIOUS around here!

Breakfast- Oatmeal 7AM
¼ Cup Uncooked Steel Cut Oats
1 Cup Almond Milk
Stevia to sweeten + cinnamon
Bring above ingredients to boil and let sit for 1 hour
4 Egg whites scrambled (salsa on side optional)
300 calories

Mid-Morning Snack 10AM
1 CUP Low fat Greek Yogurt (150 calories)
10 chopped almonds
Steamed 1 Cup Brussel Sprouts mixed in (or on side)
210 calories

Lunch- Lentil Egg Salad 1PM
½ Cup cooked lentils
2 boiled eggs chopped
5 olives
Chopped 2 Cups Romain Lettuce
Balsamic Vinegar, chopped red onions, green peppers
320 calories

Mid-Afternoon Snack 4PM
1 Can of Tuna with salsa mixed together
IF YOU HATE TUNA: 1.5 Tablespoon almond or natural peanut butter with celery sticks
170 calories

Dinner Chicken Breast with Asparagus 7:30PM
1 Grilled Chicken Breast (cooked in ½ tablespoon of coconut or olive oil)
10 asparagus steamed
300 calories

Whenever you finish working out: 1 fruit + 1 scoop protein powder (or 5 egg whites if you don’t have protein powder)
190 calories

TOTAL for Work Out Days: 1500
NON Work Out Days: 1300 calories

To TRACK Your Calories Go to www.fitday.com and create a free account to see what you are eating!!!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Want to know the honest truth about losing weight ladies. Its not all about numbers. A calorie just isn’t a calorie. And theres no wonder food. The BIGGEST program, women face are that they either binge, starve or eat well. And for weight loss, this can shut down EVERYTHING. This is why someone can be CONSTANTLY dieting and NEVER lose weight, maybe even gain weight.

Hi, I’m Chef Buff and I’m here to help.

BINGE Days
These are days where you might be good for a good portion of the day. But nighttime rolls around you eat a cookie, than some ice cream, than some crackers, before you know it, you are at Dairy Queen sipping on a root bear float! Binge days are days when your eating is out of control.
The solution is to PLAN your days out

STARVE Days
You want NONE of these days. Its where you grab a coffee in the morning, maybe with a bagel and then until nighttime you eat NOTHING. Then you eat a little something and go to bed.
This wrecks your metabolism
Solution: TIME your meals, eat 5-6 small meals CONSISTENTLY

EAT WELL Days
Congratulations, this is when you sink up and eat well!

If you want to think about the different days like that, heres what you NEED to do. You need to have the MINIMUM amount of binge days, NO starve days and the MAXIMUM amount of EAT WELL days.

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

For women, weight loss will take LONGER than men and can be very frustrating. And misinformation is your worst enemy. You’ve been lied to about a lot of things and today I’m going to set the record straight. Here are some things you should know about

A calorie is NOT a calorie
Is a calorie a calorie? No. This is not true. A thousand calories of pop corn won’t have the same effect on your body as a thousand calories of chicken breast. The metabolic, hormonal, satiety, and even thermic effect of foods all matter. So the next time you think about snacking on something bad because its “only” 100 calories, think again. Everything counts. Junk is junk. And puts junk in YOUR trunk

Women should focus on photos not scales
The scale is a tricky bastard that lies to you and leaves you crying every time. Your bodyweight can fluctuate 6-10 pounds a day. And only 25% of your body is fat, so WHY weigh the whole thing? You are setting yourself up for failure. Instead take monthly photos and do measurements to honestly keep track of your progress! Pants don’t lie.

Don’t Follow Current Trends
There will always be some new diet that’s going to wipe away your fat and cure the common cold. These are promises too good to be true. Don’t run around to every single new fad that’s comes predictably every Spring and New Years. Instead, train like its going out of style, eat for performance and you’ll have a body of a goddess.

Remember, there ain’t no short cuts, but you know what to do to get results. So ignore the noise and get your sweat on.

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

What should I eat? No thats YOU asking me, I’m not asking YOU.

That intro was confusing, but I know something that’s NOT, these helpful diet tips. Fads come and go, but these rules will STAND the test of time, and are eternal. NEVER break these!

If its white, it ain’t right
Don’t eat pasta, white bread, rice, sugar, anything carby is thrown out. Its too simple on your body and spikes your insulin.

If it used to fly, swim, or run, its ok to eat
Lean meats like fish, chicken, and elk are very nutritious and should be the majority of your calories. Every meal should be paired with a lean protein. The more natural the better.

Eat green to get mean
Don’t hate on green veggies, they are HERE to stay and you should eat them. A LOT. Not only are they nutritional powerhouses, but they fill you up, fast. They are my number one way to cure cravings. Have one serving with EACH meal.

Fat is your friend
Don’t avoid fats. Fats are crucial for your brain, energy and you eat good fat to lose bad fat. Eat avocadoes, coconut oil, olives, goat butter, eggs, nuts, pumpkin seeds and flax seed. Don’t fear fat. Fat is your friend. You should eat at least 40grams of fat per day.

These are four rules you can’t mess with, if you are already following them, well alright, keep doing your sexy thang, if you WEREN’T following them- well sister, you have your work cut out for you!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

This video is going to be short and sweet like crack. Everyone’s got problem areas with their body, parts of their body they don’t like. And today I’m going to give some big tips on spot reducing back, love handles, arms, thighs and stomach.

Stomach
Your tummy fat is determined by the amount of stress you have in your life, both mental, emotional, physical, environmental and nutritional. You need to sleep 8 hours, distress and just enjoy yourself. And avoid combinations of high fat and high sugar together.

Love Handles and Back
Are related to how sensitive your insulin is. Translation? Eat LESS carbs, a lot less. Minimize your sugar and keep carbs for breakfast and after your work out ONLY

Arms
Arms are related to your estrogen levels, or the ratio of your testosterone to estrogen. Don’t get sappy, get strong! Lift heavier weights, this won’t make you blocky, avoid a lot of soy and eat A LOT of green vegetables from the brassica family, which is broccoli, cauliflower and brussel sprouts

Thighs
Ladies you naturally have a predisposition towards storing thigh fat. INTENSE exercise is the key. This will be the last area to go. Sound dieting for several weeks, and hard exercises, lots of sprints, kettlebell work, lifting heavy weights with squats, lunges, dips are key. Theres no special key, just hard work!

Use these ninja tips to get more results from your training….today!

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

Ladies you eat worse than Ronald Mcdonald. Whether its late night eating, starving yourself or eating frozen yogurt thinking you’ll lose weight, you need help. Right now. Luckily in this video I’m going to unveil five crucial foods that are specific to women to lose weight around your stomach, hips, thighs and butt. Incorporate these in your diet immediately. I selected one from each

1 Vegetable
1 Fruit
1 Dairy Product
1 Carb or Fat Source
1 Protein Source

Brassica Vegetable Family
Examples: Broccoli, cauliflower, brussel sprouts, asparagus
Benefits: Helps rebalance your hormones, removes excess estrogen, free calories and fills you up, provides a crazy amount of nutrients for no calories
Serving Size: 2 Cups per day

Lentils
Benefits: Curbs carb cravings with the fibre, rebalance your hormones, keeps you regular, high source of protein, no farts!
Serving Size: ½ Cup cooked per day

Greek Yogurt or Goat Yogurt
Examples: Goat yogurt or greek style yogurt, go for the high protein version
Benefits: Full of probiotics which are good for your health and gut, good source of protein, easy to digest and great source of calcium
Serving Size: ½ Cup per day

Any berries
Examples: Blueberries, blackberries, raspberries, and strawberries
Benefits: Low calorie, high in fibre, satiates sweet tooths, provides full for your work outs and help repair muscles
Serving Size: 1 Cup Per Day

Fatty Fish high in Omega 3
Examples: Salmon Sardines Mackarel etc
Benefits: Extremely high in Omega 3′s, which are important for fat loss and your insulin. May help spot reduce love handle fat, full of high quality protein, and tasty too. One of my favourite sources of protein
Serving Size: 100-200grams per day

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).

I already outlined in a previous video how what you crave is related to your hormones and how when you crave specific foods you might be deficient in. Today I’m going to give you 5 SIMPLE nutrition tips for reducing or completely eliminating cravings and building a better body today.

Here are my bullet points to curing the most common problem: late night eating and cravings for sugar.

1. Eat always every 2-3 hours something small to keep your blood sugar stable
Missing meals sends a negative feedback loop that causes you to perceive you are hungrier than you really are, so eating something small frequently will reduce your hunger pangs.

2. Eat at least 30 grams of fibre a day
Most people have poor digestive systems since they don’t eat enough fibre. As a result they think they are hungry when they aren’t and their blood sugar is out of whack. Fibre fills you up and keeps you full and reduces cravings

3. Eat at least 100 grams of protein per day
Protein is the number one nutrient deficient in most diets. Without protein you can’t burn fat. Protein balances your blood sugar and is necessary for keeping your metabolism up.

4. Eat vegetables with every single meal
Vegetables have almost no calories, fill you up, provide crucial nutrients necessary for fat loss and help rebalance your hormones.

5. Drink at least 4 litres of water per day!
Most times when you are hungry, you are actually just thirsty, so ensure that you get a lot of water, like 4L of water. Anytime you are hungry, drink 500ml of water and see if you are still hungry 15 minutes later.

These tips are pretty obvious, but are you following all these? Remember theres a difference between knowledge and application

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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).