He recently published a book called the Samurai Diet (link at bottom) and today is guest posting to share some great information on fat loss!!

5 FAT LOSS LESSONS FROM THE SAMURAI DIET

by Nate Miyaki

1. Fat loss is more about what you DON’T eat than about what you DO eat.

Through natural bodybuilding competitions and fitness photo shoots, I have had the opportunity to be around some of the fittest people in the world.  And since I’m as curious as George, I tend to ask a lot of questions along the way.

What have I learned from over ten years in this industry as an athlete, educator, and coach?

There is no one, universal, single way to peel off body fat.  Many different diets have worked for many different athletes.  High-carb, low-carb, carb cycling, traditional bodybuilding nutrition, intermittent fasting, etc., they all can work if the program is appropriately matched to a person’s specific metabolic condition, training status, psychological tendencies, and physique goals.

Despite different calorie calculations and macronutrient ratios, however, there seems to be a commonality amongst the most effective plans.  The fittest people in the world just DON’T eat certain things.  At the top of that list would be modern, man-made food compounds including concentrated sources of fructose (high fructose corn syrup, sugar = one molecule of glucose plus one molecule of fructose), trans fats/hydrogenated oils (most packaged snack foods), and refined vegetable oils (corn oil, safflower oil, etc.).

If you did nothing else other than cut out concentrated sources of fructose and trans fats from your diet, you would lose weight and improve your physique.  How do I know?  A client of mine did just that, and lost 25lbs in preparation for her wedding.

That’s the anecdotal evidence.  For the geeks (like me), here is the science:

Fructose is the primary nutrient mediator of sucrose-induced insulin resistance and glucose intolerance. (1)

Under controlled feeding conditions, long-term TFA (trans fatty acid) consumption was an independent factor in weight gain. TFAs enhanced intra-abdominal deposition of fat, even in the absence of caloric excess, and were associated with insulin resistance. (2)

2. Be Aware of Food Sensitivities

Stubborn body fat — it’s the worst isn’t it?  You’ve been hitting the weights, doing your cardio, and consistently sticking to your diet, but you just aren’t as lean as you think you should be, given all of that effort.  You can still pinch more than an inch.

Assuming you are in an appropriate calorie deficit and you are being consistent with your plan (two big assumptions), there can be other, less obvious reasons for your losing battle with the bulge.  In my work with physique enhancement clients, one of the most common culprits is food sensitivity.

If you are allergic to a certain food, you’ll know it — huge GI distress, running to the bathroom every five minutes, etc.

But food sensitivity is a little harder to pinpoint, and often goes undiagnosed. People may not be experiencing the extreme symptoms of a chronic disease, but they may “not feel right” due to other troubling side effects.  Common symptoms include:  chronic fatigue, water retention, bloating, excessive gas, cortisol elevation, impaired immune system functioning, abdominal pain/cramping, and abdominal fat deposition.

If any of this sounds familiar, I would experiment with cutting three food compounds well-known to be associated with food sensitivity issues:  artificial sweeteners, gluten (wheat, rye, barley), and dairy products (3).  You can go one at a time, or boot camp-style on them all.

Some of my clients have been shocked by the positive results — both with their physical appearance and with their overall health and wellness.

3. Total Calories Are Still King

In the Great Macro Debate, the most important step in the fat loss process seems to have been completely lost amongst physique dieters everywhere – total calories. No miracle combination or drastic cutting of any macronutrient can circumvent the law of thermodynamics.

Did we not learn this lessen in the Low Fat era? You can cut your fat intake to zero, but if you’re eating above your total calorie limits with refined carbs, you’re going to get fat.

Today’s low-carbers are making a similar mistake. I don’t care if you haven’t touched a carb since Brigitte Nielsen was hot, if you overshoot calories by eating unlimited fat, you won’t get lean.

This brings me to something every “low-carber” needs to understand: being in a state of ketosis itself does not ensure fat loss.

Ketosis is simply an altered physiological state in the human body. When carbs are extremely low, glycogen becomes depleted.  The body will then use a greater percentage of fatty acids to fuel the body and use ketones to fuel the brain. It’s merely a shift in fuel dynamics. The body is running on fat metabolism, but it doesn’t necessarily mean it’s going to burn more body fat, although that’s what you might infer.

The other rules of body fat loss still apply, not just the metabolic condition your body is in. Ensuring you’re in a relative calorie deficit is still the most important step in winning the fat loss war.

In low carb, unlimited fat and protein diets, you can still enter a state of caloric excess. And even though your body has shifted to burning a greater percentage of fatty acids as fuel, it will simply obtain fatty acids and ketones from the abundance of dietary fat you’re taking in.  It will not be forced to tap into internal body fat stores as a reserve fuel.  That’s an extra step, and your body prefers the more efficient route.

If you’ve banished carbs to the Underworld, yet are still struggling with fat loss and are looking for answers, now you have one – controlling calories is still king.

As the great natural bodybuilder and researcher Layne Norton once wrote:

For those who have given themselves ample time to prepare, I do not suggest using a ketogenic diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess the muscle sparing benefits of carbohydrates while still losing body fat. (4)

4. Calculated Eating vs. Instinctual Eating

There are many diet plans out right now that promise you don’t have to track calories or count macronutrient grams in order to lose fat.  This is only half-truth.

I agree that for the majority of our overweight population, most just need to start making better food choices.  If people cut out refined, processed, and packaged food, and started eating real foods from our evolutionary past, they would improve biomarkers of health and reach a much more natural body weight.

But there is a big difference between reaching a natural bodyweight and getting photo-shoot-ready ripped.  That is an athletic endeavor that requires the discipline and detail of an athlete’s approach.

Look at the diet plans of the fittest people in the world.  They know exactly what they are eating.  They measure and track everything:  ½ cup of this, 4oz of that, etc.

Once you develop the habit, it is not as difficult or life altering as you would think.  Here are some tips:

• Use measuring cups (1 cup, ½ cup, etc.) as serving spoons instead of traditional serving utensils, particularly for starch foods and added fats like nuts.
• There is no need to weigh your meats, poultry, and fish on a scale. Simply buy these foods one pound (16oz) at a time and cut them up according to your dietary needs. If you are supposed to be eating 3oz servings cut into 5 pieces, 4oz servings = 4 pieces, 5-6oz servings = 3 pieces, 8oz servings = 2 pieces. It doesn’t have to be exact; we just want the right range. Food scales seem a bit excessive to me.
• Pour oils, dressings, and condiments into teaspoon or tablespoon measures before cooking or topping food.
• No need to measure non-starchy vegetables (broccoli, lettuce, spinach, onions, etc.) UNLESS they are cooked in butter or oil.  Plain vegetables are pretty much free foods that can be eaten in unlimited amounts.

5. Look beyond just 12 weeks.

Is the average max fat loss/pre-contest/pre-photo shoot plan sustainable?

The answer for the majority is no, even for the most hardcore of athletes.  Many competitors can attest to this fact firsthand:  post-contest bingeing, weight rebound, and the negative hormonal feedback loop associated with extreme training/nutrition approaches and/or drug protocols.

Anyone can eat a certain way when motivation is high:  for a contest, modeling gig, or even just for a new photo for your Facebook page.

But what are you going to do after that 8-12 week period?  Just get fat again?  I know you want to look great for that one day, but what is the preparation for that big day doing to your long-term metabolic and hormonal health?  Do you want the only way you can get into shape to have to be no carbs for weeks at a time, 3 hours of cardio a day, with the personality of a snail, and the libido of a corpse?  No six-pack is worth that.

Some will justify it as bulking and cutting cycles, but for many it ends up as just a classic yo-yo scenario, despite it being part of an athletic realm.  That’s not sustainable.  That’s not good for your long-term physique goals, let alone overall health.  I’ve seen former competitors and models yo-yo themselves right into obesity, type II diabetes, and a lifetime of health and body composition struggles.

If that route sounds appealing to you — great — go for it man, to each their own.

I’m more interested in finding a plan that is sustainable for the rest of my life, and allows me to be in shape year-round.  Sure, there will off-seasons and on-seasons, periods of adding mass and periods of cutting up.  But it shouldn’t be extreme Biggest Loser (Gainer)-type swings. Maybe that sounds interesting to you, or maybe you think I’m just not hardcore enough.  I’m cool with that either way.

But Crash Dieters Beware: in the long run, yo-yo’ing makes the body less efficient at burning fat and more efficient at storing it with each successive cycle.  According to Dr. Joe Klemczewski:

The importance of small changes can be shown clearly by contrasting the negative results of yo-yo dieting.  Going on and off diets repeatedly makes it more difficult to lose weight.  Remember, the negative effects are short-term, and your metabolism can be corrected, but the damage (weight regain) can be done so fast that you regain more weight than you lost.  One study took subjects through two cycles of weight loss and weight regain.  The rate of loss was only half during the second cycle compared to the first and the rate of regain was increased by 300%.  That means when you diet and then binge and then diet again, you are only 50% as effective metabolically than the first round, and when your metabolism is suppressed from the dieting, you regain weight back three times faster than if you hadn’t dieted at all. (5)

I can guarantee you this, if the above scenario sounds like something you’ve experienced, you won’t be posting any photo updates of yourself on any social media sites two years from now.    There is a healthy and an unhealthy approach to physique enhancement.  The choice is yours — which one would you rather pursue?

For more fat loss lessons (112 of them to be accurate) you can check out my book The Samurai Diet:  The Science & Strategy of Winning the Fat Loss War available at Amazon.com.  Here’s the link:

The Samurai Diet on Amazon

The Samurai Diet PDF version

REFERENCES

1. Thresher et al.  2000.  Comparison of the effects of sucrose and fructose on insulin action and glucose tolerance.  Am J Physiol Regul Integr Comp Physiol Oct;279(4):R1334-40.

http://www.ncbi.nlm.nih.gov/pubmed/11004002

2. Kavanagh et al.  2007.  Trans fat diet induces abdominal obesity and changes in insulin in monkeys.  Obesity (Silver Spring) Jul; 15(7):  1675-84.

http://www.ncbi.nlm.nih.gov/pubmed/17636085

3. Bernardo et al.  2007.  Is gliadin really safe for non-coeliac individuals?  Production of interleukin 15 in biopsy culture from non-coeliac individuals challenged with gliadin peptides.  International Journal of Gastroenterology and Hepatology 56:889-890.

http://gut.bmj.com/content/56/6/889

4. Norton, L.  2005.  A unique combination of science & experience based pre-contest advice.  Bodybuilding.com. www.bodybuilding.com.

http://www.bodybuilding.com/fun/layne36.htm

5. Klemczewski, Joe.  The Diet Docs’ Guide to Permanent Weight Loss:  Secrets to Metabolic Transformation. Eugene, Oregon:  Harvest House Publishers, 2008.

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I don’t know if I would necessarily call not being on a strict diet “joyful” but I have definitely been living it up. But every day I’m back in the gym tearing it up! So this has been spectacular for my building.

Since the last show, I have experimented with different recipes. I seriously meant to create blog entries for each and every one but :::cough cough::: I’m a delinquent.

*Sorry all the pics are sideways!*
Antelope Burgers

Fiber Pizza

Faux Fried Veggies

Post Workout Ice Cream Sandwich #1

Post Workout Ice Cream Sandwich #2

As many of us figure competitors do…I’ve been dreaming/preparing for the next show(s). That’s why I’m so focused on muscle building. In the last shows, I lost a lot of muscle and my ass DISAPPEARED! So I want to make sure I have big full muscles so that even if I experience atrophy, I will still have plenty of muscle to reveal *SO* for now my focus is BUILDING, and then I plan to start dieting after Christmas for my spring/summer show season:
(tentative schedule)
NPC Governor’s Cup in Sacramento on March 24, 2012
WBFF Fitness Atlantic in Connecticut on April 21, 2012
WBFF show in California- date not yet released, probably in the summer

That’s the update for now!

Here is a quote I found on Facebook today and would like to share:

Why complicate life?

Miss somebody? Call.
Wanna meet? Invite.
Wanna be understood? Explain.

… Have questions? Ask.
Don’t like it ? Say it.
Like it ? State it.
Want something? Ask for it.

Nobody will know what’s going in your mind. Its better to express rather than to expect.

If you already have the ‘No’, take the risk of getting the ‘Yes’.

We just have one life. Keep it simple. LIVE IT & Be happy &…

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Ingredients:

About one cup NOW Pea Protein

splash of egg whites

tiny bit of balsamic vinegar

generous drizzling of olive oil

Here is what I did:

Squish all ingredients together with a spoon, fork, or hands. Knead together for a few minutes. Wrap dough in plastic and allow to sit for at least 30 minutes at room temp. Tear up (or cut up) pieces. There were many pieces that woudn’t stick to each other, so there were crumbly bits. I threw all of it into a pan that I had lubed up with olive oil. Fry up those pea protein babies. Season with sea salt, pepper, garlic powder, rosemary, parsley, and stevia.

They came out surprisingly yummers! Crunchy and savory! What’s not to love about something coated in olive oil? LOL. Maybe next time I’ll try to recreate but faux fry them by coating them with seasonings, then baking in the oven to reduce how much olive oil I use ;P

Overall I was pleased with this experiment!

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I’ve known that I needed a plan, but didn’t know what I wanted it to be. One part of me wants to be the devil and say eff all this, and not even consider any cardio and blah blah EFF IT! One part of me wants to eat the world, especialllyyy the delicious and highly delectable, heart attack treats oh yes oh yes. On the OTHER hand whispers to me the angel. The sculpted athlete. That cautions against feeling and looking like crap, in such little time after getting the most smokin body ever! Took me months to get here, but um I don’t think it would be that hard to gain a lot of weight quick!

As I draw closer to Saturday and my workouts have been reduced and my energy is being restored, I feel my mood lifting and my post competition plan crystallizing. It’s not all the way set, but this is my general plan: Stay eating clean. I ABHORE CARDIO. Really. I REALLY don’t want to do it. Maybe a tiny bit. But to be able to do minimal cardio, I have to eat clean. I plan on consuming MORE carbs, and MORE calories, but sticking to clean eating sources! I will probably still buy and cook in bulk (a lot of chicken breast), and may even still bust out my food scale for protein portions. I will eat more complex carbs surrounding resistance training (perhaps carb cycling, with higher carbs around leg training), and will consider incorporating simple carbs as well in the post workout window. I am thinking about adding creatine to supplement pre workout to promote anabolism. I want to experiment with my crazy protein and veggie recipes again I am thinking of continuing with a multi daily, fish oil daily, and L-carnitine pre cardio. I think I want to get back into MMA. Maybe other cross training. I want to build up my LEGS and get some shredded-azz LEGS!!! QUADS, HAMS, GLUTES! I always love new challenges. I wanna look at these babies and see some ripped-ness! Heavy leg resistance training twice a week…hitting other body parts (minus chest, I RARELY hit chest) once a week, except abs maybe 2X a week. Cardio if I feel like it? Maybe once, maybe twice? Maybe none. <Delivish Look> Maybe I’ll count MMA/no gi/muay thai/wrestling if I take those as a cardio….Really want to use the alleged heightened anabolism of the post contest period to gain serious muscle, especially in the legs…by doing my (4 day?) split hard and really dialing into pre and post workout nutrition….Then once I get a little breather in my system then I’ll consider another show But anyway that’s what I’m thinking for now as far as post comp plan…I am sure it will become clearer day by day until it will just manifest…Just have to keep my mind right!

Here are some articles/blog entries related to post competition. A common theme overall is to BE PREPARED as well as to GRADUALLY introduce elements of the pre-contest lifestyle back in OVER TIME. Don’t just jump back into eating tons of carbs n candy and stop exercising or you’ll be VERY, VERY SORRY. Check out Berardi’s article, in particular.

Getting Unshredded- Tips for Coming Off of Extreme Diets by John Berardi, CSCS

Post Competition Blues Part 1: Understanding the Mind Game When It’s Over

Post Competition Blues Part 2: Preparedness and Expectations

Post Contest Rebound

Morning After: Post-Competition Blues

What do you think?

Lots of love,

Kristina

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Notables of today: did my workout, kicked my own butt, WOO! …I did NOT go to jiu jitsu, which is very sad, because I decided to take a break from it in these last 5+ weeks pre contest, as I think my body is kind of rebelling with my knee hurting because so much training is producing excess cortisol throughout my system, spreading inflammation. So I have to rest when I can, which is not often. SO, no “extra” sports at the moment.

I- what do you know- spent this afternoon grocery shopping, preparing, cooking, cleaning, measuring, etc…And it’s so late! That’s what I’m saying! Where did the time go! At least tonight I made some fun stuff

First up:

Asparagus Mixture Cabbage Rolls

Here is what I did: Steam a full head of cabbage in water for like 10 minutes til you can pull off the large leaves. Make a mixture of a ton of dried minced onion, fresh minced garlic, steamed chopped asparagus, low sodium soy sauce, the magical miracle rice

which I MUST tell you about in another blog post, egg whites, Torani sugar free peanut butter syrup, cilantro, thyme, and the star of the show: organic basil leaves.

I mixed all but the basil leaves with my hands

scooped it into the cabbage shells, topped with fresh basil leaves, and rolled them up. Then I topped them with a bit more of the mix (minus the asparagus and miracle rice). I baked it in the oven for about 20 min at about 350. When they came out, they were yummy! The basil was a DEFINITE highlight- don’t skimp! I of course am eating everything with Trader Joe’s garlic mustard, so I had my cabbage rolls with mustard.

Secondly I made (and consumed)

Faux Fried Chicken

Here is what I did:

Make a dry mixture of Quaker oatmeal, FiberSmart

chili powder, cayenne pepper, paprika, Mrs. Dash extra spicy, cumin, curry powder. Dip boneless skinless chicken strips into a bowl of egg whites, then dip into the dry mixture.

Cook the chicken strips at around 425 for 25 min. Yummers! Of course I dipped these faux fried- HEALTHIFIED- chicken tenders in their sauce. Trader Joe’s garlic mustard that is!! Bwahah. Don’t leave your mustard ’round me, true playa for real!

And now I have a lot of work I am backed up on. Gotta get to it!

Loads of lots of love~~

Kristina

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My latest nutrition favs:

• basil & garlic powder
• Trader Joe’s mustard
• swai (fish)
• my orange chicken
• shiraraki noodles

My latest workout favs:

• Bulgarian split squats (HATE THEM…but love them)
• free hanging and assisted pull ups
• hanging leg raises (great for grip! and V-taper, of course)

This week I also took MMA & jiu jitsu (like I always do) but I also took wrestling, Muay Thai, and boxing. They were pretty tough because I have not been conditioning myself to handle high intensity exercise, but it was a nice challenge. Definitely want to focus on that more after my figure competition. For now, my focus is figure! I have spent countless hours this past week in the gym and/or grocery shopping, cooking, cleaning…but it’s been worth it. My weight has been dropping ever since I started contest prep and it’s really rewarding to see my metabolism functioning well and seeing the benefits of my hard work and dedication! 7 weeks and 6 days, baby. Still have a long way to go! But I can’t wait to get there!

Loads of love~

Kristina

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Yesterday I went grocery shopping and what do you know there went my afternoon in the kitchen! I made a healthified orange chicken recipe and cauliflower rice recipe and was SO EXCITED to recreate Panda Express in my kitchen!!!! Oh my frikkinn goodddd shuutt uppp gooodd niigghhtt i will DIE i love that stuff humina humina humina humina huh WHAT?! OOPS sorry. I was in my battered fried fantasy. SO I was excited to try this out. This is what I did:

*Healthified Orange Chicken*

Sautee boneless skinless diced chicken breast in a wok in some light cooking spray and liquid egg whites.

Create a sauce with DaVinci sugar free orange syrup, low sodium soy sauce, mustard, pepper, red pepper flakes, basil, apple cider vinegar, ginger, garlic powder, and glucomannan powder. Pour on top of the chicken while finishing cooking. Viole.

*Cauliflower Rice*

Put chopped cauliflower into a vitamix, add water, and pulse about three times. Strain. Sautee the cauliflower in the wok with chopped mushrooms, minced onions, and garlic. At end, sprinkle with green onions.

The verdict? It was yummy! But no Panda Express. It was…healthy. Guess you can’t expect battered and fried goodness with such a clean recipe lol. Oh well I tried!

On the go eating: my tupperware with a meal of 6 oz orange chicken and 1/2 cup cauliflower rice:

If you’re NOT on contest prep, you can add some cornstarch, orange juice, or other type thing to the orange chicken recipe to make it yummier. And for the cauliflower rice recipe, you can add sesame oil, diced carrots, onions, peas, etc, whatever you want to make it more satisfying. I, on the other hand, used minimal ingredients to stick to my diet Like the good girl little that I am, indeed!

Lastly, I wanted to remind us all to- corny yes but honest- practice the attitude of gratitude. Every morning I give thanks and I just wanted to share with you some of the things I am grateful for.

I am grateful for Sasha, who inspires me; Sarah who is a super cool cat; my cousin for being so amazingly supportive; Akane for her expert assistance; Ashley for providing me with an awesome new professional home; and Lana for being an incredible teacher who stokes my motivation.

I am grateful for my fantastic health; I am blessed to feel healthy and strong; I am blessed to feel so focused!

I am blessed to have family that loves me.

I am thankful for opportunities to grow mentally, physically, spiritually, interpersonally, and in other “ally” ways; I am blessed to live in the wonderful, diverse, and HUGE bay area!

Until next time <3

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"ChickenTuna"

ARE YOU A MAGIC SEEKER?

Are you trying to find the ‘right fat burner’ that will give you a fit body tomorrow while you are still enjoying your cakes, cookies, ice cream and pizza?

Are you looking for the ‘right exercise’ that will make a certain body part look perfect after just one session?

Are you not even concerned with exercise or eating right, and looking for a magical potion, book or scheme to lose weight and be fit?

Are you eating 5 or 6 small healthy meals a day but thinking there is a magical combination of food and eating times? …so after over analyzing food plans for months and months… you think maybe you need one less serving of carbs or an extra serving of protein and then you will wake up the next day with your dream body once you crack this crazy caper of finding the right magical nutrition combination that everyone is keeping secret from you?  Or maybe you’ve been eating right for an entire 3 days and you are wondering why your body hasn’t transformed yet.  There is no secret magical food combination.  In most cases of over analyzing and micro managing food plans, the problem is not the plan.. it’s YOU!  You are not following it or eating lots of crap in addition,  thinking ‘what difference will a little cookie or pizza make’ and you are sabotaging results.

Are you debating if you need to do your weight training in a full body work out style, or a body part split?  Or maybe overanalyzing whether you should do weights first or cardio first?   And once you figure out the right answer you will be in top shape after one session?  Either style workout is fine as long as you do it consistently.

Are you attempting to figure out if eating oatmeal is a better carb than brown rice?  If so, you are seriously seeking some magic.  It doesn’t matter, they are both good carbs to eat.

If you answered ‘yes’ to any of these questions, you are searching for magic and probably won’t reach your goals until you get real about being consistent, dedicated, and hard working all the time to reach your fitness goals over a long period of time, not 2 days.

Many people are in complete denial that exercising and eating right consistently is required to be fit.   Most problems happen when people are looking for  a scheme to eat all the food they love and also have the best looking body possible.  It comes down to a choice.   I know if I were eating crappy foods I love everyday ( like peanut butter cheesecake) I would not have a fit looking body and would not be happy about that, and nobody would be surfing into my website to find out about being fit because I would be in terrible shape.

Magical exercises don’t exist.  Magical routines do not exist.   If legs are your weak spot, do LEG exercises. Make sense?  If arms are what you want to focus on… do ARM exercises.  If any magic happens, it is when you do your workouts consistently, when you work HARD while working out, and  when you eat right all the time.  There is no magical routine.   Regardless of all the exercising you do, you will no see any defined muscles or have that ‘toned’ look unless you lower your bodyfat.

Magical food combinations don’t exist… All you can do is eat the proper amount of food for your goals and eliminate the wrong food.  Nutrition and workouts can always be improved, but there is no magic formula.   If you want to see any magic happen, stop eating crap for a few weeks and you’ll be amazed.

Progress takes time and only happens when you are consistent,  so don’t give up.

Advice for Success

1.  When you don’t feel like doing your workout, do it anyway.  You’ll feel better afterwards.

2.  When you feel like eating pizza for dinner, eat grilled chicken instead, you will survive.  You’ll feel great about your choice the next day.

3.  Keep doing the above every week consistently.  Consistency is KEY.

You can  keep  searching, hoping and praying there is magical potion, scheme, or pill to get you where you want to be, but you’ll just keep spinning your wheels.  You already know what you need to do… put down the crap and you won’t be wondering where your results are because you will see them for yourself.

It would be really nice if you could go out buy some cream, rub it on your ass, and get rid of cellulite… but its just not going to happen that way.  Cellulite goes away as your bodyfat goes down by eating right and exercising consistently.

Why is this section here?  Because over the past 17 years while I’ve been struggling each week to squeeze in my workouts on a regular basis, and say no thank you to all the junk food that is offered to me each day… I have seen many people around me try every scheme possible, (anything but eating right and exercising)  from pills to crazy diet schemes, and I have yet to see anyone ever have any success or achieve becoming fit that way.

Please do not write me and ask me about taking pills or any secrets or tips.. if you do, you really don’t get it.  Get yourself a big serving of hard work and sacrifice, swallow it down, and digest it.

>>Awesome, right?! Absolutely perfectly well said, IMO. How do you feel about this?

On a side note, Tiger Muay Thai represent! Check out UFC’s president Dana White rocking the Tiger Muay Thai shirt : http://www.magicalray.com/im-not-gay-but-ufc-president-danawhite-does-know-how-to-dress.html

XOXO

~K

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