Attack your Goal until IT comes to LIFE!

ATTACK YOUR GOALS!  MOTIVATE YOURSELF! FOLLOW YOUR PLAN STEP BY STEP!

Remember when I said keeping working towards your goal. Show them you want it. Ask for advice. Talk to people that has been there. WRITE DOWN your goals. That is what I do. I met my goals. When it happened, I felt no feeling…it was weird. I worked hard for this and I saw the results. It is not that I am not excited because it has not sunk in yet. I am really going to go on this path. This Journey. I am going to be helping people around the world. I got a chance. Salute to those who believe in me. They people in me when I did not even believe in me. Not long ago I said be thankful for your opportunity good or bad. I am thankful. Now it is time for me to prepare myself for this journey. You might see me in your country. I had a feeling I was going to get a chance but I do not like to get too happy. My passion is giving light to shine now time to work hard and let the light shine. I will keep those we were with me close because without you all I probably will not be here. I will like to say THANK YOU VERY MUCH!

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It has not sink in yet. I still have some things I have to fix and handle. Time to start better myself more every day. I got my shot and I was under pressure. I clutch my shot. With seconds left, I between the legs took one hard dribble and went hard to the paint. Got to show people you are serious about your goal or passion. Keep working at it. Do not let anyone stop you. Haters going to hate but use that hate as motivation. Even though most times I was down during this process, I always had my head up and handle my business for the next opportunity. Everything happening so fast but I am handling it. One thing at a time. Shout out to my barber. He gave me that haircut to remember. That haircut was looking fresh. Attack your goal and keep knocking on that door till you knock it down or someone opens it. You got to go for what is yours you know. In a respectful way of course.

Have a mini notebook and jot done things that may help you out. Jot done everything. That is what I did and do. My experience through other experience. Always be prepared and do not go to a situation where you are not prepared. Preparation is the key. Talking to people and communication is big in life no matter what. You have to talk to people. Get to know people. Interact with them and have fun. I went after my goal and I got it. The mission is not done yet I have some ways to go but I got a chance. Someone believed in me. Thank you all for reading and taking notes. Special thanks to everyone who has been with me on this journey and the future.

Life is full of surprises. Be open. Be adaptive. Be Brainy Versatility.

Three Dynamite Methods to Lose Weight (10-20 lbs) Quick!

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In just three steps, you can lose weight quick.

  1. Drink lots of water. A gallon but if you cannot do a gallon, start slow with 1/2 gallon then slowly move up. It is like eight glasses of water or more (Use a 16-ounce bottle).
  2. Walk on empty stomach in the morning. An hour walk and weight lift for 15-20mins (NOTE: This is a High Intense Routine) But always remember to STRETCH! TRUST ME; YOU DO NOT WANT TO FEEL THE PAIN OF A CRAMP…UGH!
  3. Eat green leafy vegetables (NOTE: Cruciferous Vegetables) and proteins MOSTLY. You need CARBS, so eat 25-50 a day especially after weight training.


Note: Always eat carbs with protein, because it makes you feel fuller and it slows down digestion for maintaining your blood sugar level and controlling your weight, cravings and help with other benefits throughout the day.
Tip: You can also walk for an hour and eat the green leafy vegetables and proteins with drinking sufficient amount of water, you should lose weight too (a good amount); and this is without Weight Training. However, for MAXIMUM results, do weight training!

These are the three steps I took to lose weight fast. The quick easy steps worked for me when I used it. You have to be discipline though. If you want something, you have to work for it. This is not going to be given to you. You want change? Well, come get it. If you want more detail about what I did, just look below and you see why I did what I did. You will have people seeing the difference and complimenting you in a short time (2-3 weeks). You will get tremendous results. I drop a lot of weight (30+ pounds) after I did this. Try this out.

Step one: Drinking a lot of water. Why? It aids your fat loss.

  • Drinking lots of water is not only is good for you and you are constantly being hydrated. Water is actually good for losing weight and it helps maximize physical performance throughout the day and helps your brain functions well.
  • You go to the restroom a lot whether to pee or constipate. Either way that means you are losing weight.
    • Drinking water, a glass or two, before a meal can make you feel fuller  and eat less (losing weight, eating less).
    • Drinking water flushes out your system from toxins.
  • Aid the process of fat loss and increase breakdown and destroy fat cells to burn fat (what you do want LOSE WEIGHT, so drink that gallon or more of water).

 

Step two: Workout early in the morning on empty stomach.

This right here will get you losing weight quick. I mean quick. The extra tip is drinking a cold glass of water (16 ounce) in the morning. It helps you lose weight, you burn more calories, and your metabolism will be increased. It also increases your daily production of new blood and muscle cells. Lastly, it purifies your colon so you can absorb nutrients in those carbs and vegetables to lose that weight off. SO DRINK COLD WATER IN THE MORNING, 16 OUNCES TO BE EXACT! The workout you are doing to lose weight quick is WALKING. Try walking on hills, treadmill, streets, and different places so you do not get bored. I would recommend the HILLS to burn more calories and lose weight fast. You lose quickly by walking. Walking is good for the heart and aid weight loss too. Walking is one of the best exercises you can actually do. Interesting huh? Also, You can lift weights too which aid the fast lost even faster. You still going to lose that weight off quick if you do not lift weights but I suggest you do. I walked with a 20lbs hip weight or a weight vest for an hour-long walk. At first, I did not do weight lifting and lost weight off. I am saying lift weights because I am telling you from my own mistakes and experience. I want you to get the maximum results so LIFT WEIGHT! Weight lifting is very beneficial because of eliminating body fat and burning calories= more fat loss. Therefore, if you want more fat lost you will lift them weights. Muscle combat fat so the more muscle you have the less body fat. Along the way of weight lifting, you get mentally stronger as well.

Note: For Females, lifting weight will not get you too big. Just make sure to lift light in high repetition and you get tone.

Some of the workout I did was Tabata Workout and Full Body Training. Tabata Workout was created in Tokyo, Japan by a Japanese scientist Dr. Izumi Tabata and some individuals from the National Institute of Fitness and Sport. Tabata is a high intensity interval that you workout hard for 20 seconds and rest 10 seconds for several of exercises for numbers of rounds. I did like four exercises for my Tabata Workout. Twenty- second hard to the metal and rest for 10 seconds for eight rounds. You will feel it. YOU WILL SWEAT! YOU WILL LOSE WEIGHT! You can go on bodybuilding.com for some Tabata Workout: http://search.bodybuilding.com/bbsearch/slp/full?context=all&query=Tabata or Pop Sugar: http://www.popsugar.com/fitness/Tabata-Workouts-30206750 or you can Google which style fits you. You are going to be huffing and puffing and sweating. Tabata Workout works. If you do not believe, try it and see. Your endurance will improve too.

I also change it up to Full Body Workout to get variety and not to plateau. Here is a link from bodybuilding.com that can help you find the full body workout that suits you: http://search.bodybuilding.com/bbsearch/slp/full?context=all&query=Full%20Body%20Workout.   With this page, you have various options to choose from and to change up after 3-4 weeks, in case you get bored with your current workout. Note: Try picking and doing compound exercises for your workout because you are working more than one muscle group, meaning you are burning more calories and this equals to losing weight. Compound exercises are (but not limited to) Squat, Shoulder Press, Bench. Well, here is a link to see what compound exercise is http://www.bodybuilding.com/fun/wotw46.htm. It gives you an Idea what kind of exercises routine you want to pick when choosing your workout from the links I gave you, since you know what compound exercises are for those who did not know before. Compound exercises are good for movement skills and dynamic balance, so your quality of life is about to be fantastic. I did barbell compound exercises with squats and lunges (not fun but it works).

Weight lifting and walking will get your body looking good and tone right and you be stronger. YOU WILL LOSE WAAAY MORE WEIGHT! The workout should not be long, so pick 4-5 exercises to finish quick. This is why you should do compound exercises to work out more than one muscle group and get excellent result than isolation exercises. You get the maximum result with lifting weights and walking. I gave you various links to pick the best workout that suits you the best. Try it out and comment how it went for you. Come with me on this journey of expanding the mind in all types of level.

 

Step three and the Vital Step: Eating Leafy Green and Proteins.

Leafy Greens (Cruciferous Vegetables) are the best vegetables you need to lose weight. Good carbs and low in fat. Leafy Greens are packed with nutrients that your body needs. Vitamins, high in fibers, active compounds that aid weight loss and much more like anti-aging. More on the active compounds, the leafy green has nitrites in it, which is related to browning fat cells. What DOES this mean? It means that it translate the fat storing white cell into fat burning brown cells. In other words, it is making extra fat burning which results in weight loss. So get a lot of leafy green in your body to accelerate the weight loss process. Leafy vegetables like Broccoli, Spinach, Kale and Collard Green. The link I am about to display shows you most of the leafy greens (CRUCIFEROUS VEGETABLES) to pick from to lose that weight quick: http://healthyeating.sfgate.com/list-dark-green-leafy-vegetables-1647.html. Proteins are important as well in your weight loss process. The proteins help preserve the muscle mass and protecting that muscles mass means you are burning calories because that what muscle mass do. Protein makes you lose weight by reducing your appetite. Protein aids fat loss as mentioned previously, and when I did this I ate sufficient amount of protein. Please do not over do the protein because whatever protein is not use turns to fat. So make sure you eat sufficient amount of protein.

Example: Spinach with two Eggs or Collard greens with a Chicken leg or breast as examples, but everyone are different (depending on how tall or big you are). I had more proteins because I am tall person. I do not really like following that 1.5 protein for each pound. Something does not seem right with that. Eat sufficient amount like the one I describe. After workout, you can have high protein and carbs meal you need. Twenty grams (or more) protein after workout and sufficient carbs (do not go over 50 grams). Remember! Maximum number of  carbs for a day is 50 carbs and minimum being 25 grams of carbs for the day. Protect your gains or muscle mass. Muscle mass equals calories burn, which means weight loss. Proteins such as fish, chicken, tuna, eggs and seafood is the kind of protein I ate. You can get various types of fish, meat and seafood you like, just make sure it is a good base of protein.

Note: Get some seasoning with the vegetable and protein meal. It will taste better and watch out for the sodium. Sodium retains water and you do not want water weight, you want to lose it. Spices make it all taste better and make this diet way easier!

 

My personal experience:

In the morning, I drank a 16-ounce cold water then started walking for an hour. I did this every day on an empty stomach – no food, just plain cold water. I ate my leafy greens and protein like chicken, eggs, tuna, fish, seafood and many more; that alone will make you lose that weight off quick. Drinking that gallon water a day sure did help. Yeah, you going to be peeing a lot just do not drink it at night. Drink your water throughout the day and you will be fine. No, you would not be waking up to pee at night if you drink it throughout the day. I drank my water most at night, which was why I peed at night. Get some SLEEP; you will even get way better results than me. I did not sleep much yet I lost the weight quick. So, do not make the same mistake I did and you will get way better results. One more thing, cruciferous veggies is your best friend and they are good fat blocker. If you do not know what fat blocker does, well, it blocks fat and extra calories while it fills you up. THEREFORE, cruciferous vegetables are the food to go to for fat loss. Some fruits are fat blockers too like strawberries, raspberries, apples and pears. I only filled up with vegetables though, and stay away from TOO MUCH carbs. A right amount of carbs is enough, which I should have done. I did not have fruits carbs at all for months. You need carbs in your diet though. So please get some carbs in at least 50 grams. Do not exceed it. You want to lose weight? You cut the carbs out. It is that simple. Lower your carbs and you see your weight drop. Trust me and watch. Do it for a week and see what happens. I am repeating some stuff so it can stick in your head so you will remember all of these important notes!

I did this and weight was dropping for real. I am on that Broccoli because it blocks estrogen from building up, so that is what I did to lose weight quick…so you can try it out and see what happens. Blocking estrogen in the body meaning fat is being lost. Having a lot of estrogen in the body brings fat gain and we want to limit that so eating cruciferous vegetables can help with that. So eating Broccoli, Kale, Cauliflower, Bok Choy, Collard Greens, Cabbage, Arugula and Brussels is necessary. I tried all those cruciferous vegetables except for Collard Greens and Arugula. I did this vegetables and protein diet for months, like 5-6 months. You can do this diet as long as you like just make sure you are healthy doing this. Okay? You will lose that weight off though. You will. Just stick to eating mainly those veggies. I would recommend eating many cruciferous vegetables though. WHY? Because Cruciferous has a substance called Di-Indolin in them. Di-Indolin helps keeps those estrogen level low so you would be not be gaining weight and you WILL BE LOSING WEIGHT! For the protein, I would say eat many fish like Mackerel, Salmon, and Sardines because of them being high in L-Dopa, which helps release dopamine and improves that testosterone level. Testosterone level means muscle being built and calories will be burned. Male and females have estrogen and testosterone by the way. Just those, males have majority testosterone and estrogen for females. Move along, fish also has Omega 3-6-9 for your brain function and protect you against cardiovascular disease, support your health, strengthen your immune system, and balanced your cholesterol level.  Do not eat too much fish (in a day, as if your whole one-day meal consists of ONLY fish), because it affects your cholesterol and coronary circulations in a not-so-good way. So keep it to a minimum. You all know that. I would KEEP the Carbs to a minimum too. You lose weight crazy fast. Trust me.

When you workout, try doing INCLINE WALKS. Go to a hill and walk up and down the hills. Yes, your Quadriceps and Hamstrings will hurt because you will feel the burns. Yes, this is what I did. The burn is fat leaving the body so do it. This is a challenge so this is not for the weak. Weak does not survive in dieting…okay. So get to it and be discipline. Keep the carbs low (25-50 grams) but when I did it I have like zero carbs not counting the vegetables carbs, which I do not advise. Get some carbs in you for energy. Your body needs carbs. I am telling you this from MY OWN Personal Experience. You can do this by just eating lots of cruciferous vegetables and eating protein, which maybe eggs, chicken, fish. I even had ribs and steak when I was doing mine. MAKE SURE YOU USE THE SEASONING AND SPICES. WATCH THE SODIUM THOUGH! You can have fun with the protein to make this exciting.  The secret is the herbs and spices you will use to make this process SO easy for you. Trust me. Be creative with your cooking style and be DISCIPLINE and you will be FINE. ONE MORE THING: MAKE SURE YOU ARE STRETCHING SO YOU DO NOT GET CRAMPS! AGAIN, YOU DO NOT WANT THAT CRAMP PAIN IS NOT FUN. I TELL YOU THAT I WOULD KNOW FROM EXPERIENCE!

Note: You can also drink Green Tea since it is good for weight loss!

 

Get your body right. Exercise. Training the body and mind. Weight loss. Fun. Challenge. Cruciferous Vegetables. Walking. Water. Proteins. Omega 3-6-9. Discipline. Be Adaptive. Brainy Versatility.

 

Day 33 and 34: I am focused and discipline with my workout

Friday workout was really good. Got some good news. Once you get good news, well, you move better and perform better. I was jumping further and jumping higher. My shot was on a roll. I did my thing. I was in a mode that I wanted to get things done and chill. My workout going really good. I am about to get fierce on that basketball court when I play a team. I am getting my energy and moving more in an athlete way. I am ready for the future. It is time for a new me. Time to change this body. Time to get this body right and you on the journey with me.The more support, the better. You know I got you all back as well. I carry all you, all on my back for that support. Lets get in shape, you all. Get that body right. Get that motivation. Find your motivation okay! Lets do this!

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Saturday workout was good and easy. Finished it off and move on to the next task. Think, I am going to start a new workout program soon. Time for a tune up or a change up. I was going to stick with this workout for one more week but I think, I am going to change it up starting this Monday. I need a quick workout because things needs to get done and I can’t be using up hours. Got to manage my time well. So going to get a quick and effective workout that gets the job done. Everything is moving so quick, but things got to get done so get it done. The workout probably going to consist of similar things I am doing just more intense now, so got to think on my feet for this one. Saturday was good overall, I got what needed to be done done, so just got to stretch and drink some water, which I am going to do.

On Saturday, everything was relax, went to go watch some basketball games and just chill most of the day until the workout. However, I make sure I stretch and get my water in before working out Saturday and Friday as well. I don’t feel like doing nothing. Just feel like resting, but I know that I got to put that work in. Got to get in shape and get this body right. NCAA March Madness is making everything better though. Interesting under dog beating the most favorite team. This is a tournament of heart I am watching while I work out. Exciting huh(?) and I am sweating too! Lets get it. Lets go. GAME TIME! Brainy Versatility!

HEART

InstaFit_20170321_03280549.jpgGrrrrr…. The Dog in you. The life. The tenacity. Not backing down. Not giving up. Always finding ways to get better. Going for what you want. You got heart you always have a chance. I like to think I got heart. Whether in sports or life. You should always have heart. Don’t just be sluggish about it and be a push over. If you want something you have to go for it. Act like you want. I like making people feel better. Taking care of them via injuries. I am trying to get more education in it so I am constantly looking and talking to people that can help me get to my goals. Got to be ready for the opportunities. The tools of taking care of people for me is more than people around me in my current community. I am trying to help as much people around the world help them experience the joy of life through knowledge of knowing how to treat your body properly. Using what you have and using it to your advantage. For me to get to that stage, I have to have heart to take the constructive criticism from people that can help me get there. Yeah it may hurt, BUT it is to make you better. It is like working out a muscle you have to break it down for it to grow back stronger. Think of Constructive Criticism like that. You need heart to get better in life so better develop that tenacity and handling positive Criticism. They go hand in hand in my view.

I am big and might look like am mean with my constructive criticism. I am trying to make you better. It is all out of care. It is meant for the person to get something positive out of it. Everyone is different so you have to know and master who can handle constructive criticism and who can not. In life you have to be able to take the constructive criticism. I would like to have constructive criticism because I know the person is going the extra mile to ingrained in me my mistakes and giving me tips how to fix it to be better. Constructive Criticism is about getting better from mistakes and you have to have the heart to take it. Don’t let pride get involve in order to be helpful in life you have to be willing to learn from anyone young or old. On this Journey, I experience positive criticism, I mean, at first it may hurt but you have to think positive because it is meant to be positive. Positive Criticism just gives me fuel to my Diesel — Yeah! I said diesel. Its like got to laugh sometimes silly or not.

You have to heart whether to help people or taking constructive criticism. Heart like playing basketball and the ball is on the floor so what you going to do. You better dive for that ball. That’s what I do. I am applying the same attitude to helping people diving in and showing I want to do this. You keep knocking and knocking on the door soon an opportunity will come up and when it does I will be ready. Ready for all kind of situation. Adaptive to all kind of situation. Expand my mind to grow. The more experience I encounter the better I am in helping myself help you or others in life.

So go out there and expand your mind. Develop that GRRRR in you. Fight for what you want! Fight for your passion! Be adaptive. Brainy Versatility.

Day 31 and 32: Feeling Good Wednesday and Thursday!

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Wednesday was good. I was finishing the workouts all with ease. I wanted some music playing though. It was bright outside and I was feeling good. Nothing like finishing workout early. March Madness week and it is on, so lets get it. Something to watch and it is so exciting. The workout got done. Like some well done steak. Burning them calories and losing some weight. Drinking some Apple Cider Vinegar when I am done to refresh it out 😀 Did some walking to cool down as well. Smooth everything out and good for my health and heart too Walking that is.

Thursday, I was getting things done. Up early and off to my day. Drank some cold water and eat some tangerines and little…little bit of fish. Good energy booster. That Cold water I think set the tone for my brain. The day was good and the workout got sweating. Sweating and well done. My calves getting stronger with this high intense workout I am doing. After, I ate some grilled fish with broccoli. It was a day when things got done. It was feel good Thursday!

Yeah, both days were pretty good. That was nice. March Madness is helping out with the week. Watching something fun and exciting keeps my mind focus and business on the task in front of me. My body is changing and looking slim. It is work in progress.The two days of workout was good and one of my best days of my workouts. It was smooth and nice and got time to relax 😀 Feeling good and all. Walking all tall 😀 Getting closer to getting in shape. One day at a time. Lets get it. Each day you lose some weight by working your butt off when you work out. Burn them calories. Burn it! Burn it! Burn, baby, Burn 😀 Build them muscles. Get lean and mean like a grill machine, you all. Lets get it. Be Active. Be Lean. Be Happy. Be Healthy. Be Motivated. Be Adaptive. Brainy Versatility!