Everyone’s got a reason to lose weight. Whether its bikini season, a wedding, trying to show off to your Ex or just be a better person, your reason is unique.

Today I’m going to give you some tips on how to keep yourself on track and never fall off the wagon again. You see I’ve trained hundreds of women and I’ve noticed a couple similarities of those that are really successful.

The MOST IMPORTANT is to keep your goal in clear focus. Your reason for getting in shape better be solid. Trying to make someone jealous probably won’t get you up at 5AM to work out. Being tried of being unhappy with yourself and wanting MORE out of life WILL get your ass out of bed.

So the first thing is to figure out WHAT really drives you and write it down.

Just remember that internal reasons, doing it for yourself, is important. External reasons, or what other people think of you, never matter.

2. Take before photos.
No one likes to see themselves completely naked. We like to lie to themselves. Don’t.
Bust out that camera and take monthly photos in your bikini, front, side and back to keep you on track!

3. Surround yourself with positive people and tell them about your goals
By making it public, it puts you in the spot light and holds you accountable. Forget the haters, only deal with people that support you.

4. Food/Feeling Journal
We eat foods for certain reasons. I want you to keep a food log writing down everything you eat and how you feel when you eat certain foods and WHY you ate them. You’ll soon see that eating that cookie was not because you were “hungry” but probably because you felt bad about yourself. By figuring out what TRIGGERS you, you can remove yourself from those situations!

Use these monster tips to get the body you want! And if you have any more tips, post your comments below!

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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).

* If you are craving CHOCOLATE, your body may be low in MAGNESIUM Try eating more raw nuts and seeds, legumes, fruits.

* If you are craving SWEETS, your body may be low in CHROMIUM. Try eating more broccoli, grapes, cheese, dried beans, calves liver, chicken.

* If you are craving SWEETS, your body may be low in CARBON. Try eating more fresh fruits.

* If you are craving SWEETS, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains.

* If you are craving SWEETS, your body may be low in SULFUR. Try eating more cranberries, horseradish, cruciferous vegetables, kale, cabbage.

* If you are craving SWEETS, your body may be low in TRYPTOPHAN. Try eating more cheese, liver, lamb, raisins, sweet potato, spinach.

* If you are craving BREAD & TOAST, your body may be low in NITROGEN. Try eating more high-protein foods: fish, meat, nuts, beans.

* If you are craving OILY/FATTY FOODS, your body may be low in FAT or low in CALCIUM. If you are meeting your good fat requirements, try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving COFFEE & TEA, your body may be low in PHOSPHOROUS. Try eating more chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes.

* If you are craving COFFEE & TEA, your body may be low in SULFUR. Try eating more egg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables.

* If you are craving COFFEE & TEA, your body may be low in NaCl (SALT). Try eating more sea salt, apple cider vinegar (on salad).

* If you are craving COFFEE & TEA, your body may be low in IRON. Try eating more meat, fish and poultry, seaweed, greens, black cherries.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in PROTEIN. Try eating more meat, poultry, seafood, dairy, nuts.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in AVENIN. Try eating more granola, oatmeal.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in GLUTAMINE. Try eating more glutamine powder (a supplement) for withdrawal, raw cabbage juice.

* If you are craving ALCOHOL or RECREATIONAL DRUGS, your body may be low in POTASSIUM. Try eating more sun-dried black olives, potato peel broth, seaweed, bitter greens.

* If you are craving CHEWING ICE, your body may be low in IRON. Try eating more meat, fish, poultry, seaweed, greens, black cherries.

* If you are craving BURNT FOOD, your body may be low in CARBON. Try eating more fresh fruit.

* If you are craving SODA & CARBONATED DRINKS, your body may be low in CALCIUM. Try eating more mustard and turnip greens, broccoli, kale, legumes, cheese, sesame.

* If you are craving SALTY FOOD, your body may be low in CHLORIDE. Try eating more raw goat milk, fish, unrefined sea salt.

* If you are craving ACIDIC FOODS, your body may be low in MAGNESIUM. Try eating more raw nuts and seeds, legumes, fruits.

* If you are craving LIQUIDS RATHER THAN SOLIDS, your body may be low in WATER. Try to drink more water flavored with lemon or lime. You need 8 to 10 glasses per day and more when it’s hot or you are exercising!

* If you are craving SOLIDS, RATHER THAN LIQUIDS, your body may be low in WATER. Try to drink more water. Long-term, chronic dehydration results in losing your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day and more when it’s hot or you are exercising!

* If you are craving COOL DRINKS, your body may be low in MANGANESE. Try eating more walnuts, almonds, pecans, pineapple, blueberries.

* If your cravings are PRE-MENSTRUAL, your body may be low in ZINC. Try eating more red meats (especially organ meats), seafood, leafy vegetables, root vegetables.

* If you are HABITUALLY OVEREATING, your body may be low in SILICON. Try eating more nuts, seeds; avoid refined starches.

* If you are HABITUALLY OVEREATING, your body may be low in TRYPTOPHAN. Try eating more cheese, liver, lamb, raisins, sweat potato, spinach.

* If you are HABITUALLY OVEREATING, your body may be low in TYROSINE. Try eating more Vitamin C supplements or orange, green, red fruits and vegetables.

Compiled by Colleen Huber with additional credit to:
1. Lectures, Cheryl M. Deroin, NMD, Southwest College of Naturopathic Medicine, Spring 2003 (healthy food recommendations)
2. Benard Jenson, PhD, The Chemistry of Man B. Jensen Publisher, 1983 (deficiencies linked to specific cravings and some food recommendations)

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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).

Five Diet MISTAKES EVERY Woman Makes!
You might train right, but if you ain’t eating what you’re supposed to, sugar we’re going down. And we’re going down. Because you’re making five BIG diet mistakes that’s interfering with your progress!

1. NOT Eating a Filling Breakfast
Most women skip breakfast. Don’t. And coffee ain’t cutting it. This will make you hungrier later on and slow down your metabolism. You need protein. Fuck bread. I’m talking eggs, yogurt with fruit, steel cut oats with almond milk.

2. YOU’RE a SUCKER For SNACKS
Rice crackers, sweetened yogurt, crackers, you ain’t a cracker, stop eating crackers. Anything that uses an artificial sweetener isn’t good for you. Even if something is low calorie doesn’t mean its ok for you. Shit is still shit. Throw those protein bars, which are just candy bars with protein out the window. Eat real food. If it sounds too good to be true, it is!

3. NOT Being Consistent ENOUGH
Are you good 90% of the time but can’t resist that piece of chocolate? Well then say goodbye to a great body. Remember, you eat only about 1500 calories a day so any cheat will throw you WAY back. Its 100% diet 100% training. Leave the cheating to people that aren’t serious about their bodies!

4. Eating the WRONG type of Calories
Most women eat too little fat, too many carbs and not enough protein. You should get over 100 grams of protein a day, its crucial for stoking that fat loss fire. You should probably eat around 1500 calories, of which 40% is protein 20-25% is carbs and 35-40% are fats.

5. You Eat Late at Night!
Have you ever really craved something at night? The likeliest explanation is that you starved yourself earlier in the day and weren’t eating frequent small meals, so now your hunger has caught up. Make sure you are out of the fridge and occupied! Boredom is a key component to cravings. Something that helps some women control cravings is Glutamine. 5 grams of the amino acid can mimic carbs and suppress sugar cravings!

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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 do Lindsay Lohan and Oprah have in common? Nothing actually…except they both drink Green Tea. Why? Because its one of the healthiest things you can consume! However they don’t know the true recipe to making the healthiest green tea. Warning: this is a secret family recipe first passed down to me by…myself. Its my Power Green Tea recipe and amongst other things it will…

give you a midday energy boost and give concentration, accelerate weight loss, ward off or help cure a cold, reduce inflammation and improve gut health

Here is the idiot-proof one minute recipe

Put the following in a cup
1 Loose Leaf Green Tea Bag (Go Japanese instead of Chinese)
Half a squeezed lemon
1 teaspoon cinnamon
1 tablespoon shredded Ginger

Note: Do not add milk as it dilutes the health benefits

Pour boiling hot into mixture, allow to sit for five minutes, enjoy!

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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).

Make sure to subscribe to the greatest fitness channel ever- MINE!
Today is about DOMS, what is DOMS?

Thats a rhetorical question silly, DOMS is delayed-onset of muscle soreness. It is the day after soreness you experience from a work out. Now this might stroke your ego, being all jacked up, but being sore will diminish your performance.

And thats all we want to be able to do, to perform at maximum capacity at the gym and wherever else…every night, all night.

First you should never train to failure. In fact kids, you should never be a failure in anything at life.

Soreness doesn’t necessarily mean a muscle will grow or is properly stimulated, so the presence or absence of soreness doesn`t determine if your work out was good or not.

Usually soreness is found in beginners or when you change your work outs. Soreness is an indication your muscles are fatigued and need to recover. How do you recover them- thats a great question.

I`m going to unveil my secret recovery tips so you can train, as frequently as possible and have better work outs, this is the definitive guide.

Here are my top methods of recovery

1. Warm-Up Before Working Out

You wouldn`t write an exam without studying, so why should you work out before warming up the muscles. A proper warm up simulates movements you will be doing in the work out and is dynamic in nature. Luckily I have a video on this.

2. Proper Stretching after

Stretching will help relieve DOMS by lengthening the muscles and assisting and recovery. No shit Sherlock I have an awesome video on this too!

3. Massage

A good deep tissue massage will get underneath the fascia and pinpoint where you are sore and solve it. Its also expensive however and by far the best solution is a foam roller which helps with self-myofascial release. Translation, its the best massage your muscles will ever get and it`ll cost you 30 bucks. This is one of my secret tools and once again, I got an awesome video on it.

4. Proper Post-Workout Nutrition

Your body just broke down its muscles it needs to recover. A thorough explanation of post-workout nutrition would be lengthy. But start with roughly 300 calories post-workout, with a 2:1 ratio of carbs to protein, so 50 grams carbs, 25 grabs protein. That would be a scoop of protein powder and two bananas. This will quickly shuttle nutrients into your body to kickstart the recovery process.

5. Epsom Salt Bathes

Epsom salt bathes are beneficial for many reasons. They will help promote circulation in the body, relieve stress, help magnesium get into the body and let you use those goofy candles you`ve had for a long time. Take an Epsom salt bath an hour before better for better sleep and optimum recovery.

6. Contrast Showers

Sound confusing but its simple. Take a shower and on the areas you are sore- place the muscle under the water with 30 secs as cold as possible and 2 minutes as hot as possible. Repeat this for 10-15 minutes. This form of hydrotherapy is great for muscle specific soreness.

7. Supplements.
The two supplements you can safely use on a regular basis are fish oil and curcumin. Both are anti-inflammatories and will help promote circulation. Doses vary according to a variety of factors but starting at the minimum dose is a great idea.

8. Adequate sleep
Wow Captain obvious once again. Sleep is the ultimate recovery tool. Think stress is your worst enemy in the gym and sleep is your best friend. So snuggle up, count some sheep and get your beauty rest princess.

With that, it doesn`t matter where or HOW you get soreness, with these tips you`ll never be super sore and you`ll be able to give maximum performance in the gym or wherever….

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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).

***

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).

***

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).

***

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).

***

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).

***

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).