Do you need a weight lifting belt?
 Gym folklore says wearing a weight belt increases lower
back safety. It also says weight belts increase abdominal pressure,
which allows you to lift more weight. Let’s see if this is true.

Stuart McGill. Author of Ultimate Back Fitness and Performance & Low
 Back Disorders. Stuart McGill is the authority on lower back health. He
 has several articles on his site for those who haven’t his books yet.

One article deals with the use of weight belts. It’s adapted from the
chapter on back belts in Ultimate Back Fitness and Performance. Click
here to download this free pdf. View the file with Acrobat Reader.

Do You Need Weight Belts? If you don’t feel like reading the whole pdf,
here are some of the key points of Stuart McGill’s research.

    If you never injured your back, wearing a belt adds no safety.
    If you injure yourself while wearing a belt, the injury is more
    To get the most out of weight belts, you must lift with bad
    If you want to lift a few more pounds, wear a weight belt.

Why I Never Recommend Weight Belts. Guy subscribes to a gym. Does Biceps
 Curls like the other guys. Gets stronger. Hyper-extends his back on
each rep to get even stronger. Gets lower back pain.

He wears a belt upon recommendation of the gym people. No more pain.
Back to curls, but still hyper-extending his back. Pain comes back, but
worse. Doctor diagnoses him with a hernia. Weight lifting gets bad
reputation again.

It was Biceps Curls, but it could have been Squats or Deadlifts. If you
don’t lift correctly, you’ll injure yourself. That’s why I don’t
recommend belts: they give a false sense of security. And according to
McGill, injuries get more severe.

Choosing Your Weight Belt. You’ll need a weight belt to perform Weighted
 Dips/Pull-ups/Chin-ups. I use a leather belt with chain/caliper to
attach the weight. Ironmind’s dipping belt handles up to 1000lbs (it
works for Pull-ups)

A wise guy’s always
Even when he’s wrong, he’s right.

Wise-guys are everywhere: work, family, relationships (“Wise-gal”),
friends, gym, Internet, … They always know better than you, even if they
 don’t. And some believe their stuff so much, they can make you doubt
what you do.

How to Spot Wise-guys. The above definition probably already rings a
bell. You’ve met wise-guys before or have some in your social circle
right now. Wise-guys always display these typical behaviors.

    Give Unsolicited Advice. While you didn’t ask for anything. Can’t
shut up. Always share their views instead of listening to other people.
    Nitpick. With the only intention of showing their superiority.
Correct you on small things that don’t matter when looking at the big
    Challenge. Without any intention to challenge their own beliefs.
It’s all about showing they’re smarter than you.

Why Do Wise-guys Act Like That? Some Wise-guys are unconscious of what
they’re doing. The worst cases do it on purpose: they’re well aware of
what they do. In both cases Wise-guys act that way for 3 reasons.

    Ego. The ego’s natural defense mechanism is to attack. Wise-guys are
 driven by their ego. If their ego feels attacked by you, they’ll defend
 themselves by showing their superiority.
    Low Self-esteem. On the inside they lack confidence and have a low
self-esteem. They’ll qualify to you by showing off with their knowledge,
 skills, belongings, achievements, … Anything that feeds their ego.
    Jealousy. They’re jealous of your accomplishments. Insecurity of
dropping out, caused by a lack of self-confidence. Ego feels attacked.
Instead of doing what you did to get there, they’ll try to stop you.

How to Deal with Wise-Guys. Philosophical conversations and constructive
 criticism are all good. But changing people’s mind or proving yourself
is unnecessary. And trying to win arguments is wasting your time.

    Stop Caring. Let it become noise. You hear it, but it doesn’t affect
 you anymore. Don’t think or know this, become it. How? By acting in
ways that shows you don’t care. Eat differently at work, train
differently at the gym. The more you do things differently in public,
the less you’ll care.
    Agree. Life isn’t like school where you get points for giving the
right answer. It doesn’t matter who is right. Agree. Or say you’re free
to think differently. Or tell them that you might be wrong, that you’re
often wrong about things. What they think doesn’t matter anyway.
    Ignore. Focus your time & efforts on the achievements of your
goals. Again: it doesn’t matter what they say or think, so don’t waste
time replying to/trying to win arguments.
    Be Confident. Wise-guys can believe what they say so much, even when
 wrong, that they can make you doubt about your own stuff. Don’t rely on
 what people say. Do your own research. Read books.

Example. You’ll meet people who won’t agree with our philosophy. Who
won’t agree with training for strength, using weight lifting exercises,
to build muscle and lose fat. Fine. They’ll do what they want, we’ll do
what we want.

Sometimes I get challenged. I’ve been challenged on the cardiovascular
fitness post for example. Genuine questions: I have answers. Challenges:
 I don’t have time for you. You have the Internet, do your own research.

Sure I could be wrong. I’m often wrong. Anthony wrote my attitude
changed since he started to come here. Expect it to change more in the
future. Nothing is permanent except change. I’m in a constant learning

Do you know Wise-guys? How do you deal with them? Share in the comments

Sit ups DO NOT get rid of stomach fat

Sit-ups and crunches DO NOT effectively reduce your belly fat.

If you want to get rid of those pesky age-related stomach weight, you have to get to the source of the problem.
Unfortunately, doing ab-targeted exercises like sit ups, crunches and side bends will do absolutely nothing to help you get rid of your ab flab, because it’s not getting at the heart of the problem.
In fact, doing excessive ab-targeted moves can injure to your low back by causing unnecessary stress on your spine.  This may come as a surprise but the purpose of your ab muscles is to PREVENT excessive bending and twisting.
Bottom line… don’t waste your time doing typical ab exercises
The cause of fat accumulation in your stomach area is due to hormonal changes in your body that occur as you get older.  That means you have to stimulate the right biochemical processes in your body to trigger the youth-enhancing hormones that enable you to burn off your stubborn belly fat.  And that’s exactly what I’ll reveal next…
You’ll discover a scientifically proven way that re-activates your lagging hormones to effectively slow the aging process and burn off stubborn middle-age stomach fat.

But I need to warn you this method I’m about to show you is NOT for everyone!

For example:
  • If you enjoy spending hours working out, socializing with other gym rats… this is NOT for you.
  • If you THINK you can run, cycle or do other forms of cardio for hours to burn off belly fat… this is NOT for you.
  • If you’re not willing to workout hard for a VERY short period of time to get the best result possible… this is NOT for you.
Here’s the truth… the KEY to this scientifically-proven method is based on doing specific exercises performed at HIGH INTENSITY for a very short duration.
These essential factors combined together elicit a powerful physiological response that floods your body with anti-aging and fat-burning hormones - so you can burn off ALL of your middle-age stubborn belly fat and get a lean toned body…. in the quickest way possible.
Your results are intensity dependent… not time dependent.  So you’ve got to be willing to give it your best effort .  But if you are, you will reap the rewards of a leaner, fitter and more youthful body.
Most people are simply unaware that your body has the amazing potential to slow down aging and stop the middle-age spread on it’s own.  Your body is already equipped with the essential hormones, enzymes, and neurons to make this work. 

Skinny guys often say they can eat anything they want without gaining weight. They think they’re blessed with a fast metabolism. They’ll say: “I make women jealous with my metabolism. I can eat junk food all day without gaining weight”. Truth is you can eat anything you want without gaining weight because you’re not eating a lot. I know you think you do, but you’re not. Otherwise you wouldn’t be skinny. Here’s how to gain weight for skinny guys.

 Track Calories. Skinny guys often overestimate what they eat. Read the labels, use a food scale and track your daily caloric intake using You need at least your body-weight in lbs x 20kcal daily to gain weight. A rule of thumb is at least 1kg for each cm above 1m (use this converter). Anything less you’ll always look skinny. There’s no upper limit, if you want to weigh more go for it. Examples of minimum goal weights: 1m70/5’7″ at least 70kg/154lbs 1m75/5’9″ at least 75kg/165lbs 1m80/5’11” at least 80kg/176lbs 1m85/6’1″ at least 85kg/187lbs 1m90/6’3″ at least 90kg/200lbs 
 Eat Every 3 Hours. You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more. Eat every 3 hours. Breakfast. Get calories from the first hour. Read how to build the habit of eating breakfast and try these breakfast recipes. Lunch & Diner. Prepare double portions while making breakfast. 1 portion for work/school, 1 portion when you get back. Snacks. Mixed nuts, fruits, dried fruits, yogurt, cottage cheese, eggs, sandwiches, milk, protein shakes, … Post Workout. Physical activities burn calories. Eat post workout to get that energy back. Check this post workout shake recipe. 
 Eat Calorie Dense Foods. 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories. Your best options: Pasta. 100g pasta is 380kcal and easier to ingest than 100g rice. Whole grain pasta is healthier, but takes longer to digest. Eat white pasta. Whole Milk. If you don’t bother gaining some fat, drink 1 gallon whole milk per day on top of your current food intake. I’ve seen guys gaining 60lbs/year drinking 1 gallon per milk per day while Squatting 3x/week. Nuts. Mixed nuts & natural peanut butter have +500kcal/100g, about 50% healthy fats and 25% protein. Use mixed nuts as snack & throw peanut butter on sandwiches for work/school. Olive Oil. Protects against heart diseases & cancer. Sip it like vodka (it’s not that bad, really) or use it for tomato pasta sauce. 1tbsp is 100kcal.
 Get Stronger. You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle.Some tips. Free Weights. Force you to stabilize the weight and allow for natural motions. Start light, focus on technique and add weight progressively. Compound Exercises. Do exercises that work your whole body. Squats, Deadlifts, Overhead Press, Bench Press, Pull-ups, Dips, Barbell Row, … Squat. Leg exercise stressing your whole body. When you can Squat 1.5x your body-weight for 1 rep, you’ll no longer be skinny. Squat often. Rest. Muscle grow when you rest, not when you workout. Don’t train daily. Sleep, drink 1 gallon water daily and eat fruits/veggies. 
Plan. Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you. Do The Grocery. Avoid skipped meals because you don’t have food available. List everything you need for 1 week and go buy it. Cook in Advance. Prepare all your meals once per day: while preparing breakfast or while preparing dinner. It takes about 40mins. Keep it Simple. Make double portions, take leftovers with you, use cans of tuna & mixed nuts, 1 gallon milk per day, … Take Food with You. Food containers for work/school, mixed nuts at the movies, eat before going to town, take protein shakes to the gym, … 
Track Progress. Success breeds success. Knowing that you’re losing your skinny look will keep you motivated. Track everything. Track Calories. Continue tracking your daily caloric intake using FitDay so you get a confirmation of how many calories you’re eating. Weigh Yourself Weekly. Gaining weight? Don’t change anything. Not gaining weight? Increase your daily caloric intake by 500kcal. Take Pictures. The mirror is subjective. Pictures don’t lie. Shoot pictures bi-monthly so you have objective measurements of your progress. Track Strength Gains. When you can Squat 1.5x your body-weight for 1 rep, you’ll no more be skinny. 
 Weight Gain Diet. 3500+kcal example diet for a skinny guy who wants to weigh 180lbs/81kg. This can be too much at once if you’re only 135lbs/61kg or not enough if you’re very active. Individualize the diet based on your needs. Breakfast: 100g oats, 50g raisins, 1scoop whey Snack: 100g mixed nuts or 1 liter milk or tuna sandwich Lunch: 200g white pasta, bolognese sause, parmesan cheese Snack: 100g mixed nuts or 1 liter milk or tuna sandwich Post workout shake: 1.5scoops whey, 60g oats, milk, banana Dinner: 200g white pasta, bolognese sause, parmesan cheese Pre bed: cottage cheese, berries, flax seed, fish oil

In this article you will discover how to get bigger and gain muscle with strength training in five simple steps.
 1. Get Stronger. Strength training forces your body out of comfort zone. Your body reacts by growing stronger & bigger. Building muscle is one of the side effects of strength training. More strength is more muscle. . You’ll lose the skinny look once you can Squat 1.5x & Deadlift 2x your body-weight for at least 1 rep. Your whole body will increase in size: legs from moving the weight, but also arms from squeezing the bar hard. 
2. Use Compound Exercises. Exercises that hit several muscles at the same time increase the release of growth hormone. Your routine must include Squats but also Deadlifts, Overhead Press, Bench Press, Barbell Rows & Power Cleans. Next on the list are body-weight compound exercises like Pull-ups, Chin-ups and Dips. Any other exercise is a variation of the previous ones. Remember barbells work best: you have to stabilize the weight and you can use more weight. 
3. Increase Volume. Sets x reps x weight is volume. Volume forces your body to build muscle. 25 reps per exercise for a total of 4-5 exercises per workout works best for a mix of strength and size. If you can do more exercises in 1 workout, you’re not doing the right exercises or not training hard enough. Start doing 4-5 compound exercises for 6 sets of 4 reps or 5 sets of 5 reps or 4 sets of 6 reps.
 4. Add Weight. If total reps remain equal, you can only push your body out of comfort zone over & over by adding weight. Don’t lift the same weight forever. Add weight systematically. If you stall: 1 step back, 2 step forward.
 5. Eat More. If you weigh 150lbs at 6’1″ and want to weigh 200lbs, strength training won’t make you gain 50lbs. You need to eat more food. Read how to gain weight without gaining fat. If you don’t care about gaining some fat, do the Squats & Milk program. Squat 3x per week and drink 1 gallon whole milk daily. You can gain 40-60lbs per year using this method depending on how skinny you are. If you’re 280lbs with 30% body fat, you don’t need to eat more. You already have the size, you just need to lose fat. Continue getting stronger & eating healthy. The fat will take care of itself.

You’ve heard that before and it’s true. Squatting deep is bad for your knees if you don’t Squat with proper technique. The truth is that Squats are a good indicator of health. If your knees hurt you’re Squatting incorrectly or something prevents you to Squat correctly. Here are 10 tips to stop your knees from popping and cracking. 
1. Strengthen Your Knees. Your knee joint is made for stability. Strengthening your leg muscles “” quadriceps, but especially hamstrings & glutes “” increases the stability of your knee joint by adding support. Squatting below parallel is the best exercise for overall leg strength. Start with an empty bar, focus on Squat technique, add weight each workout. After 2-3 months Squatting with good technique your knees will feel better.
 2. Squat Correctly. The length of your legs & torso influences the knee position on Squats. Your knees may or may not come over your toes depending on your built. Knee position is therefore irrelevant. What matters: Squat Below Parallel. Partial Squats don’t strengthen your posterior chain, causing muscle imbalances. Your hip joint must come lower than your knee joint. Tape yourself or ask someone to check depth. Sit Back. You risk bouncing on your knees if you Squat straight down. Squat down by moving your hips first. Push your hip back as far as you can. Lower the weight and stretch your hamstrings if necessary. Knees out, Toes out. Knees out strengthens your adductors. Your feet must be inline with your thighs. Squatting with your knees out & toes in (or knees in & toes out) puts uneven compressive forces on your knees. Heels on The Floor. Squatting with your heels off the floor stresses your knees. Read how to keep your heels on the floor on Squats. Many other weight lifting exercises can cause knee pain. The Push Press for example can hurt your knees if you dip on your toes. Read the articles on exercise technique. 
3. Warm-up. Warm-ups lubricate your joints, raise the temperature of your body, let you practice technique, etc. Do some dynamic stretching. Start each exercise with an empty bar. Read how to do proper warm-ups. 
4. Improve Hip Mobility. Your knees are designed for stability. Your hips are designed for mobility. Lack of hip mobility forces your knees to compensate & causes technique problems. Read how to improve your hip mobility. 
5. Improve Ankle Moblity. Same story as for the hips. Lack of ankle mobility forces your knees to compensate, causing knee pain. Tight calves can cause posterior knee pain. Improve your ankle mobility. 
6. Glute Activation. Tight hip flexors “” lack of hip mobility “” are linked to dormant glutes. Weak glutes lead to several problems on the Squat: heels coming off the floor, knees buckling in, etc. Work on glute activation. 
7. Soft Tissue Work. Popping knees is evidence of trigger points causing joint stress. You can remove the knots through soft tissue therapy using a tennis ball or foam roller. Lauren wrote a guide on soft tissue work using a tennis ball. Trigger points in your peroneals can cause knee pain. Massage them using a tennis ball. Massage all your leg muscles while you’re at it. I recommend the trigger therapy handbook for a definitive guide on soft tissue work. Soft tissue work for Peroneals. Image credit: 
8. Learn to Jump. Landing with straight knees forces your joints to absorb force. This is bad for your knees, but also for your lower back, hips, ankles, … The correct way is landing into a Half Squat. This way your muscles & tendons absorb the force, not your joints. This is for any kind of jumping: basketball, plyometrics, Power Cleans, etc.
 9. Eat Healthy. You are what you eat. Healthy nutrition improves the quality of your skin, digestion, joints, … Fish Oil. Inflammation is linked to joint destruction. Fish oil helps against inflammation. Eat fatty fish and supplement with fish oil. Veggies & Fruits. Full of vitamins, minerals & antioxidants. Especially antioxidants (berries) improve connective tissue health. 10. Stop Doing What Hurts. Watch out with leg extensions, straight-legged deadlifts, hamstring/adductor static stretches with locked knees, etc. All put pressure on your knee joints. Avoid. 

It’s freezing outside, it’s freezing when you exercise. Your home gym
isn’t isolated. Your gym manager doesn’t heat the gym. But that doesn’t
stop you. You decided to stop making excuses not to exercise because
it’s too cold.

Here’s how to exercise in cold weather. This guide is aimed at strength
training & weight lifting, but you can use the tips for other sports

Be Confident. Cold weather is easier than hot weather: no headaches from
 the heat, no sweating. The first 5 mins are the hardest. Once warmed
up, you won’t feel the cold anymore. Remember this.

Warm Clothes. Wearing a sweater adds inches to the bar, making it harder
 on exercises like Front Squats to put the bar correctly. I remove my
sweater during worksets, and put it back on between sets.

Try also a woollen hat to avoid sinus & ear infections from the cold

Warm-up Routine. You can’t injure a warmed up muscle as easily as a cold
 one. Warm-up sets are a start, but you can do more than that and the 5
min cardio. Some ideas:

    Dynamic Stretches. Leg swings & side leg swings, body-weight
Squats, body-weight lunges, lateral lunges, shoulder dislocations, etc
    Barbell Complexes. Empty barbell. 3x Hang Power Clean, 3x Front
Squat, 3x Push Press, 3x Overhead Squat. Repeat for 3 to 5 sets.
    Body-weight Exercises. Jumping Jacks or better, Burpees.

Remember: the goal is to raise your body temperature, while warming up
joints & muscles. Don’t get yourself tired.

Rest Less Between Sets. Load the bar & do your next set. This
quickly gets you warmed up. If your workset is 5×5 100kg on the Squat,
do this without resting:

    2×5 20kg

Then move to 5×5 100kg taking 1 min rest between sets. If you struggle
to get all reps, take 2-3 min rest & walk between sets to keep warm.

Hand Care. Gloves don’t work for weight lifting: they add inches to the
bar, making it impossible to grip the bar correctly.

    Warm-up Your Hands. Rub your hands between sets, clap them. Your
body temperature will warm-up the cold bar.
    Hand Cream. Cold weather makes your skin dry. Dry skin gets chapped,
 irritated & red. Use hand cream before going to bed.

Don’t Rationalize. Never rationalize that it’s too cold, that you’re
going to get sick or whatever excuse you can find. Make a decision &
 stick to it.

    Set a time to exercise
    Eat one hour before exercising
    Dress for the gym directly after eating
    Prepare your gym bag
    Review your training journal: last workout, today’s workout
    When it’s time to exercise: get up & go to the gym

Just do it.

Why do people succeed?
Because they’re smart? Or lucky? How about: Neither.

Richard St. John compacts 7 years of research into a 3-min slide-show on
 the secrets of success. St. John interviewed more than 500 successful
people, then distilled what they told him into 8 simple principles.

Watch the video before reading how these 8 principles apply to building
muscle & losing fat through strength training.

Richard St. John: Secrets of success in 8 words, 3 minutes

Passion. You’ll develop a love-hate relationship with strength training.
 Hate because the workouts & nutrition are hard work. Love because
the benefits you get out of it become addictive.

Work. Preparing your food for work the day before, Squatting 3x/week,
going to bed on time so you feel full of energy at the gym, etc. If you
want to build muscle & lose fat, you’ll have to work. There’s no
something for nothing.

Good. You will become your domineering thoughts & actions.

    Study. Read books about building muscle, losing fat, technique, etc.
    Apply. Squat endless reps, start a training log, track calories,

Focus. Ignore distractions at the gym, concentrate on lifting the
weight. You can build muscle & lose fat at the same time, but if
you’re a skinny guy with a beer belly, start by gaining weight. One goal
 at a time.

Push. Only way to get good at Pull-ups is to do Pull-ups. Even if that
means hanging ridiculously on the bar. Stop caring. Drink protein shakes
 in public. Push yourself to the gym even if you don’t feel like it.

Serve. You were a beginner once. Help beginners at the gym, at work, on
Internet forums. Teach them how to Squat, tell them how to lose fat, etc. Give and you will receive.

Ideas. Each problem has a solution. Someone, somewhere has dealt with
the same problems you have. Listen to what they did, look at what they
do, ask questions, make friends, subscribe to their blog, etc.

Persist. My favorite. It could take you 20 years, but if you keep
working you’ll get what you want. Failure will try to stop you:
injuries. CRAP will negatively influence you: annoying people at the
gym. Never let them stop you.

    “Every failure will teach you a lesson that you need to learn.”
Napoleon Hill
    “A quitter never wins, and a winner never quits.” Napoleon Hill
    “Persistence is key to success.” Napoleon Hill

Great video by Richard St. John, but he missed key principles to
success. I’m leaving that to you: share your secrets of success in the
comments has a 10+
page discussion about how to get a body like Brad Pitt in Fight Club.
Some extracts:

    Does anyone know the best way to cut a body like Brad Pitt’s in
Fight Club. I’m have a pretty fit body now but i want that cut look he
has in the movie.

    What type of workout would you do to get the “Pitt” look. I’ve been
trying to get my arms bigger for months and nothing works. My chest is
huge, but my arm size doesn’t match.

    According to this article Brad Pitt’s body fat was around 6% in
Fight Club. I wish it went into detail about his diet. I want to get a
“Fight Club” physique like he had, not necessarily be big and bulky.

    I’d like to have Brad Pitt’s exact build. How much do y’all think
this dude weighs?? 200 lbs? 210?? I’m 6’1″ so I’m wondering how much
weight I’d have to put on

    I think that would be ideal for an ectomorph like me who has it very
 hard to gain weight and so maybe a Brad Pitt body would be a reasonable

    I think it’s at the point were ladies notice and then above that
they start to get intimidated which i dont want.

    I would like to be huge but my genetics wont allow it and i accept
that, or i would have to be hugely dedicated but i dont really have the
time to eat every hour on the hour.

The Fight Club Physique. Brad Pitt weighs 150-160lbs at 6′ in Fight
Club, which makes him a skinny guy. I’m 160lbs at 5’8 and I’m considered
 a light weight. At 6′ you should weigh at least 185lbs.

Brad Pitt lacks leg, traps, back & chest development. His arms & shoulders are disproportionate compared with his forearms & chest.
Think away his arms & shoulders, and Pitt doesn’t even look like he

The Fight Club Workout. You have different genetics than Brad Pitt.
Different muscle shapes, body type, length of bones, etc. Even if you do
 the same sets, reps, exercises & diet as Brad Pitt, you’d still not
 have his body.

Big shoulders give an impression of size: they widen your torso. Pitt
focused on shoulders & arms. No Squats, no Deadlifts, no legs. Only
high rep isolation exercises, building a disproportionate physique.

Self-acceptance. Brad Pitt’s personality in Fight Club is what make
people want to build the same physique. Ironically Fight Club is about
not trying to be what movies, television & ads sell you.

Build your own body. Make people want to be like you, rather than you
wanting to be other people. If you want to impress the ladies, do it by
being comfortable with who you are. People don’t like copycats. They
like what’s scarce.

How to Build Muscle without Getting Bulky. Popular weight lifting myth:
lifting heavy weights will make you bulky. It won’t unless you eat more

    Build Strength. Strength training builds muscle, lowers body fat,
helps you stick to your diet, improves posture, increases
self-confidence, …
    Compound Exercises. Avoid ending up with a disproportionate physique
 by doing full body routines
    Eat Whole Foods. Prepare your own food so you have total control
over ingredients and don’t get fat. Check the 8 nutrition rules.
    Control Calories. Calculate how many calories you need per day using
 the cunningham equation. You won’t get bulky if you don’t overeat



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