The best ways to take her to the next level

“Having a dirty mind makes ordinary conversations much more interesting.”

Forget Snapchat, this is real life. I’ve prepared for you a four-point plan for getting her hot via your smartphone. The idea came to me one afternoon, while I was having lunch with my best friend and her boyfriend had just sent her one of those corny “Hey babe, what are you wearing?” messages. After getting her blessing to mess with him, I decided to beat this guy at his own game. So as a joke, with her by my side, I started sending him some sexy messages.

“I’m wearing pigtails and nothing else”, I replied on her behalf. “What are you going to do about it?” We spent an hour playing what amounted to an X-rated Choose Your Own Adventure. We might have been laughing, but actually, it was pretty hot. Okay, it was really hot. Obviously, the guy thought so too.

The experience launched what has now become a full-blown side job as a sexting Cyrano de Bergerac. So I’ve made it my mission to help you come out of your shell and embrace your sexuality. It’s my duty to pay my sextpertise forward. What I’ve learned (and I’m eager to teach you) is that there seems to be a direct correlation between having game in person and totally lacking it in the digital sphere. Also, you should know that being great at sexy texts doesn’t involve naked selfies and Snapchat. But while texting can involve a quick pic, it’s not a requirement (and it’s safer without one).

Plus, a recent study revealed that women are twice as likely to sext as men are. So if you want to send your partner a sexy text message and you want the sexting to be efficient, you will have to take charge. The trick is to send a clear sign that you want in on some virtual foreplay but to still make your message ambiguous enough that you can claim innocence of any dirty intentions. Here’s how.

#1. Paint a Snapchat with your words. So you get the sense that she’s definitely up for the game. Now what? I usually counsel against sending nudie pics. If it happened to celebrities, it can happen to you! Plus, you don’t want some disgruntled ex exposing your boudoir shots all over the web. If you are new at sexting, just the thought of sex with you should be enough to get a woman hot and bothered. If your partner is bugging you to send pictures, try painting one with words instead. Note: using the word “hard” in such a context should be enough to get her mind racing. If it doesn’t, her imagination might be malfunctioning.

#2. Cut the cutesy emoji. There are enough crossed signals when you’re trying to convey emotions via a text – why complicate it with a bunch of random icons? It’s hard for anyone to get hot for a winking panda and a couple of pink hearts. Best-case scenario: She thinks you’re doing an impression of Hugh Grant in Notting Hill. Worst? You remind her of her 6-year-old cousin. So cut the cutesy stuff and keep this conversation adults only.

#3. Let your freak fantasy flag fly. I find that the old trick to combat stage fright works doubly well for sexting. I just imagine the recipient in their underwear. And instead of your long-term partner who cooks you pancakes in the morning, you’re texting with Penelope Cruz. Or Sharon Stone. The fun part of texting is to be aggressive, not passive, so don’t worry about what a “nice girl” would think. Believe me, even the nicest girls appreciate some naughty. Need a reference point? Turn to an inside joke between the two of you, like how obsessed you are with Game of Thrones. Just play if confident and direct the conversation. She’ll take the hint.

#4. Figure out your sext goals. Don’t dive into the digital dance of depravity without first deciding what you want the end result to be. Do you want to meet up that night for some nooky? Just looking for a sex buddy? It’s all good, but having a clear idea of what you want to get out of the experience makes it easier to set boundaries and avoid an awkward 4 a.m. rejection.

Have a sexy week,

3000-year-old Tonic Drink Melts 33lbs in 28 days

Did you know there’s a potent 3000-year-old Japanese tonic…

...that melts 1 pound of belly flab per day?  

It's true. it’s a powerful Japanese herb mix that’s been unknown to the Western public since it was discovered…

>> The Ancient Japanese Tonic That Melts 1lb Fat Every 24 Hours

This tonic comes from a remote island in Japan where obesity and diabetes type 2 are unheard of. 

And where men and women have the longest life expectancy in the world. 

It’s so powerful because it targets the single root cause of belly fat. 

Those who’ve used it are already seeing incredible results WITHOUT adding in exercise or changing their diet. 

Mom of 3 Susan Atlee used it to lose 33lbs in 28 days, and she’s still dropping weight...

==> Discover the 3000-year old Japanese Fat-Dissolving Tonic (Burns 1lb of Fat per Day)

45-Year-Old Mom Loses 54 lbs of Unwanted Fat, Husband is Blown Away

A doctor from Japan recently leaked the formula of a secret Japanese tonic that BURNS fat from your frame faster than anything else discovered…

Shady figures behind the scenes tried were scrambling to keep this formula hidden to protect the profits of the pharma and weight loss industries…

But the doctor secretly leaked it to the brother of Susan Atlee, a 45 year old Mom of 3 kids, after he saw Susan struck by a sudden heart attack she got from standing up too fast…

….With this ancient tonic alone she lost 54 pounds in 7 weeks without exercise (due to osteoarthritis in her left knee) and without restrictive diets…

>> Discover The Ancient Japanese Tonic Mix Now Before It’s Censored!

The case against jelqing

Here's a gruesome but true story: It involves a guy I know personally who became very committed to increasing his size. (This is back in the early days of PE, circa 1995.) So he started jelqing. And he saw some gains. He then hit a plateau. No more progress, which made him extremely frustrated. So he tried dry jelqing, and he saw a bit of progress again — the length and the girth both went up by about .25''. But then, even dry jelqing stopped working. Unwilling to give up and having no guidelines to follow, he kept jelqing harder and with progressively more force. Until one day, a sharp pain made him look down. He saw something terrifying: A vein (dorsal, left side) had literally torn off the shaft. He was bleeding internally. His erection disappeared immediately and turned into the hardest flaccid he had ever seen. Of course, he completely freaked out. It had finally happened: He had gone too far in the name of size and was paying the price. What followed were weeks filled with sheer terror that he would be impotent from then on. Now, as I said, this happened to somebody I know personally. In fact, I’ve mentioned him in these emails already. His name is CJ Major, and fortunately, he recovered from this frightening episode. But I think this story illustrates an important point: Jelqing and especially dry jelqing have lead to countless injuries. Those injuries have been the single biggest factor why PE is considered dangerous today. CJ has set out to change all that. You see, in spite of this close call, he eventually got back into PE. Except, he wasn't doing traditional jelqing ever again. Instead, he came up with entirely new exercises and procedures for PE. He tested them on himself, and then he slowly started putting them out for other guys to try. His goal has been to show that PE can work while still being safe. And you could say CJ has been successful in this endeavor. His techniques have already helped hundreds of guys safely and naturally add inches to their length and girth. And he's personally managed to get monstrous gains with his new exercises, far beyond what jelqing was able to provide. Right now, CJ is making his hard-won knowledge available to a select group of dedicated guys. His motto is safety first, size increases second. In case this resonates with you, then check out the following: Discover CJ's safe and natural methods for achieving monster size gains Oli L. Be ROCK HARD, think ROCK HARD, live ROCK HARD

Give her a boobgasm!

Think her breasts are just fun bags for you? Think again…

Nipple play before and during sex can enhance arousal, finds a study from the Journal of Sexual Medicine. The effect? The potential for a more intense climax. More shocking> some women have reported having orgasms from breast play alone! But what’s behind these boobgasms? Mostly, her brain. Nipple stimulation activates the same part of the sensory cortex as both clitoral and vaginal stimulation do. In plain-speak: rubbing her headlights ignites her nogging’s feel-good centre. And when her upper and lower parts are simultaneously engaged, it can lead to a mind-blowing release.

Here, some guidance for getting your girl’s girls in on all the awesome erogenous action. No tatas left behind…

Touching her tatas

Licking, flicking and tweaking… there’s no wrong turn on the road toward nipple euphoria. Along the way, be sure to communicate and practice with your partner to figure out what makes her happy. For the maximum chance at achieving the elusive boobgasm, I suggest treating the nipple like a clitoris. Avoid going right for it. Sometimes, less is more. Start by slowly tracing your fingers around her side boob and armpit area, then go for her areolae, inching ever closer to the centre. If her nips get hard or feel tingly, your moves are working. Cup her breasts and use your fingers to gently squeeze her nipples, or lay the tips with a bit of tongue before gently kissing and sucking on them. Ah, bliss. Also, like clitoral touching, it is better to use moisture as opposed to “dry rubbing” the nipple. Blowing a steam of breath onto a wet nipple can also be very thrilling and can cause clitoral contractions.

Listening in

Some more advanced experimentation can prompt an even more explosive boob orgasm. Try circling her nips with a small vibrator, a warming lubricant, ice-cubes, or – for an extreme adventure – nipple clamps. But only do this once she is fully aroused – erect nipples can tolerate more stimulation. Mixing up pressure and how you’re handling the breast and nipple will create waves of pleasure… hopefully leading to a memorable grand finale. That being said, don’t force it. If her girls are feeling tender, sore or aching for any reason, stimulating them is more likely to prompt an ouch than an orgasm. So respect her twins by letting them act the part of passive bystanders until they’re ready to come and join the party again.

How do you know it’s working

When blood flows to a specific area of the body during sexual activity, the result is the color of this body part becomes a darker shade of pink and red than it normally does. This phenomenon even applies to lips, which is a way a lot of people find bright red lipstick to be so attractive. This same principle applies to both male and female genitalia. And nipples are no exception to this rule. When stimulated, the nipples take on a darker, redder shade. This color change can be a visual clue for you when you are on the quest for a boobgasm, because it indicated that she is receiving the right amount of touching.

Why do you have nips

You don’t feed babies, so why do your nipples exist? Because that’s how the male embryo develops, but nipples can also enhance your orgasm, since they trigger the same zone in your brain as stimulating your penis does. That’s the theory. In reality, only 52 percent of dudes have “arousable” nipples, according to studies. Wondering if you’re among that group? Ask your partner to try a small rub with her thumb and forefinger, applying slight pressure then licking all over. If you moan, yep, she’s found a spot.

Hot kisses,

Best oral sex positions to give her BODY-SHAKING orgasms?

Many men cycle through tons of sex positions in the hope of finding the best one.

Not only is it lots of fun (for both man AND woman), but finding that one sex position - that sits above all the rest on the pleasure scales…

…can change both your sex lives forever.

But they often forget that plenty of ORAL positions could also make a big difference in the bedroom.

Find out which oral positions give her the most body-shaking pleasure here…

[WATCH] Oral sex positions that give her INSANE orgasms

Quick tip:

Oral sex isn’t really something you can just “phone in”.

Sure, your partner’s going to appreciate that you made the effort.

But if you’re thrashing around without a plan, or not putting any thought into what you’re doing…

…you’re potentially holding back vast quantities of pleasure from swamping her body and mind.

Fortunately, it’s pretty straightforward to start improving her experience.

For instance: your body position and angles have a big impact.

Get it wrong and she’ll be pretty darn bored – it’s nothing she hasn’t have experienced before.

But get your positioning just right…. and she’ll be overcome with torrents of sexual euphoria.

There’s no point just flailing your tongue around and hoping for results.

You need to follow a specific method for stimulating her in just the right places, at just the right intensity…

…and give her powerful oral orgasms that she can’t wait to “thank” you for.

Such a method does exist.

And it’s what I’m sharing with you today.

My friend and sex expert Gabrielle Moore has been analysing the science of great oral sex for YEARS.

She’s worked out exactly which positions and angles get a woman screaming with joy.

And she’s distilled them into a bunch of simple, easy-to-follow techniques which ANY man can use…

…to trigger steamy, sensual oral orgasmic pleasure.

As soon as TONIGHT – you can pick them up that quickly.

To start copying these techniques yourself, click below to get hold of Gabrielle’s hot video demonstrations…

Easy oral sex techniques to get her wet and SCREAMING (tonight)

Talk soon,

Are You a Made Man? A "Sexual Genius" is MADE Not Born

Hi Guy,

So you want to be a master of seduction?

A persuasive sexual genius, irresistible to women?

Excellent.

The world needs more confident, successful men who get what they want and give great loving.

And you can be the sexual genius she craves, admires and desires. AND you can be your authentic self too. AND you can learn skills that not only LAST a lifetime, but get better with use.

Tomorrow I'll send you advice that will CHANGE YOUR LIFE.

READ THIS FIRST to prepare:

Being a sexual genius mean fulfilling what women are looking for in a man.

She wants to crave a man: A woman is hoping and praying that her guy will know how to take them both from that place of listless boredom to the world of magic and turn-on.

She craves "feeling met" - that experience where you don't have to guess. You just know what most feeds her from moment to moment.

She wants to admire a man: When she directly experiences your ability to "know" her - to "get" her as she wants to be gotten. She's filled to overflowing with feelings of respect and admiration.

She wants to desire and be desired: She finds you-as a sexual genius-irresistible. She loves being desired by someone who gets and is relentless about accurately giving her pleasure.

And why Tonight?

Because a sexual genius lives fully in--and seizes-the moment. However "proficient" (or clumsy) you are in the arts of erotic gratification, I am about to show you how to go to genius starting from right there.

In other words, whatever your current situation may be, you have sexual genius inside. I know this because I've seen sexual genius come alive hundreds of times in clients and workshop participants.

Prepare to unleash it!

I'm about to unleash some fantastic insider information all about Seduction for you in these next few emails.

Make sure you whitelist my email address.

To Seduce Her Tonight,

MLB Alpha Delta Trend Live Signals | How we beat the bookies [Chart]

I hope now you see the potential of sports investing and that sooner or later these positive days are coming and bringing more profits.

Here is an interesting chart I wanted to show you. I called it "How we beat the bookies" chart. 

This shows how the balance is growing if you follow automatic systems from Zcode

It gives you clear impression that as long as you have a system - winning is a matter of time.

Stick to the plan and win. Bet mindlessly on bookie favorites - and lose. that's it.

and here is NFL and NBA chart

mike

P.S. Upgrade to Zcode VIP Club and Unlock All Winning Picks. Instant Access.

She lost 45 lbs. by avoiding this

Hey,

Janet was more than 40 pounds overweight. Doctors thought she might die of a heart attack at any moment... She needed to lose weight, but traditional exercise and diets never really worked for her. Desperate to lose weight, Janet tried something new. She triggered fat loss at its source, in her intestine.

And it worked! She lost a whopping 45 lbs… Her friends say she looks 20 years younger, but best of all her heart age dropped 10 years! So she’s not at severe risk for heart attacks. Here's how she did it:



==> Here's a simple way to safely start your fat loss internally... (It helped Janet lose 45 pounds!)

Remember, keep an open mind, do your own homework and try new things to see what works best for YOU.

Naturally yours,

What are 3 easy tips to effectively lose weight fast?

Here are 4 (sorry, I had one more for good luck!) of my best tips to lose body fat faster. This is what I’ve done, and continue to do, when needing to lose body fat:-

1. Implement eggs in your diet. One large egg contains 78 calories, and contains a multitude of nutrients. It’s also able to keep you full for a lot longer. You could have eggs on a daily basis, and spread them through the day for your meal alternatives, coupled with fresh veggies, olive oil and apple cider vinegar. Apple cider vinegar is known to increase calorie burn throughout the day. Us it in your salads daily.
2. Include low calorie protein sources, such as white fish, chicken breast & game meats. These are all very low calorie sources of protein. When married up with cruciferous vegetables, you have a low calorie, filling and dense meal that will keep your energy high, and food cravings low.
3. Decrease your carb intake towards a lower rate, but not low enough to lose strength and stamina. The key here is to alternate days when you will be re-feeding with carbohydrates. These carbs should only be sweet potato and oat based ones. Rice and crackers do not have the nutritional bang for buck we need in our dieting phase. It’s important to fill our diet with the carbs containing the most fiber, vitamins and minerals. Empty based calories is something we don’t want to focus on right now.
4. HIIT or super sets with weights. By far, these are the best methods of exercise, when put together a low calorie food plan. They both work in conjunction to give you the best calorie burn, while assisting you in creating muscular definition. To me, that’s the best of both worlds. What is even better, is to work on a program like this for 2–3 weeks, then swapping to a strength based program, creating a food surplus with higher calorie meats, veggies and carbs.

This is just a few of the many ideas in order to lose weight the healthier way, without leaving you moody, with cravings and hungry! You want to go about your day normally, being in top performance all round.

If weight loss really is as simple as "burn more calories than you consume", why is exercise necessary instead of just counting calories?

You can just count calories and if you are in a calorie deficit then you will lose weight.

But if you want to lose fat, which I think should be the ideal goal for everyone, then counting calories is not enough because you will not only lose fat but muscle as well.

Not to lose muscle, you need to do two extra things:

1. Weight lifting type of exercise. It could be a body building style, Crossfit, Orange theory, calisthenics and so on.
2. You need to make sure you eat enough protein daily somewhere between 0.8 and 1.2 grams per body weight in pounds.

Following this will make you the fittest self of yourself and will guarantee you will not be skinny fat.

By the way, don’t just focus on the scale. Use also the mirror to see body composition changes weekly. The scale is a good tool but it does not tell the whole story of your diet or weight/fat loss.

What is the best diet plan to lose weight in two months?

Who doesn’t want a fat loss program that allows them to eat what they want, and still shed body fat? Have I got your interest going on the answer to this as of yet?

The real deal is that intermittent fasting is the best kind of lifestyle plan, not diet, that can be used daily, or a couple of days a week, to help you shed body fat fast and effectively.

You can choose to watch what you eat - as this provides better and faster results of course. But in actual fact, you really don’t have to. It will all depend on where you want to take this strategy.

Lifestyle plan in a nutshell.

When you decide to begin your journey with intermittent fasting, I recommend you focus mostly on the following foods:-

3 important choices in diet when intermittently fasting

1. Low fat protein sources, such as chicken breast, white fish, eggs and turkey. Think lean cuts of meats. If you are a vegetarian, you will have to opt for eggs and protein powder that is very low in carbs and fat. I do not recommend beans to be eating consistently, as they contain too many carbohydrates. These are eaten at a later stage when you are losing body fat.
2. Cruciferous veggies. These veggies should be part of every meal you have, and in large amounts. Give yourself 2–3 cup fulls of these wonderful veggies. Use broccoli, Brussels sprouts, asparagus, spinach, cauliflower and cabbage. Of course, there are many more options, so please do have a search online for options available via the season you are currently in.
3. Choose high grade fat sources. This is avocado, nuts, olive oil, coconut oil, fatty fish such as salmon and trout. Use these in conjunction with your overall food choices, and eat fatty fish every couple of days. Dress your salad with olive oil, cook your food with coconut oil and use avocado in your salads. Fats are thermogenic, and encourage more body fat stores to be burnt off as energy. Eat nuts in moderation, as a snack in between meals.

These will be your main focus during your intermittent fasting plan. Here are some fasting alternatives for you to think about, and schedule within your lifestyle.

Intermittent fasting. This method is so popular because it’s simple, effective and it also improves your overall health. You will still get huge benefits when opting to fast every other day. Make sure you do get enough protein when within the feeding period, to preserve muscle, and give you enough sustained energy throughout the day. It does get easier as you progress with fasting.

Here are some options to try out.

• 12 hour fasting window
• 16 hour fasting window
• 18 hour fasting window
• 20 hour fasting window
• 24 hour fasting window
• 36 hour fasting window

Since you are looking to lose body fat and weight in 2 months time, I suggest you opt to fast every day, utilising the timing above to swap and change. You don’t want to keep using the same time, as your body will get used to it and stop progressing.

The longer you fast, the less time you have to eat, therefore, that is a great alternative. But, don’t do this too often. Always follow a long fast with a longer period of eating the day after. Replenish your body and keep treating it well in order for it to work with you along your weight loss journey.

You should start seeing results within a week. Then it will keep following through over the next couple of months. The more body fat you have to lose, the better your results will be. Obviously if you are already lean, this probably wont have much of an effect. But there are several health benefits that go hand in hand with this strategy.

17 testosterone-boosting juice recipes

The clock’s ticking.

At midnight tonight (17th October) this amazing opportunity will be gone.

This set of natural juice recipes gets your testosterone levels soaring – leading to increased libido, enhanced confidence and masculinity, greater energy levels…

…and better performances in bed you wife will LOVE.

Get hold of them here right NOW at a massive 70% discount…

Download 17 testosterone-boosting juice recipes by following this link [CLICK HERE]

You’ll find these 17 recipes inside the unique program “Juicing for Your Manhood”, created by my buddy (and leading sex guru) Olivier Langlois.

Here’s everything you get when you purchase the program today:

1.    Juicing For Your Manhood: 17 Delicious Juicing Recipes To Increase Your Testosterone Levels – 17 simple recipes that reverse the effects of the 7 common “Virility Vampires” sabotaging your T-levels. 

You’ll discover exactly how each recipe works, how they ignite your testosterone production – and the ideal cycle for consuming the recipes to get top-tier results.

2.    No B.S. Supplement Guide – the best natural supplements to add to your recipes for 3x better results – and which supplements you should avoid like the plague!

3.    Dominant Dreams: Sleep Hacks for Spectacular Sex, Success, and Satisfaction – how a few simple changes to your sleeping routine can increase the “pleasure hormones” pumping around your brain… improving alertness, creativity mood and yes, your sex drive.

All 3 of these guides provide the ideal cocktail to get your body producing huge quantities of testosterone without surgery or any artificial assistance.

This is a NATURAL way to live a more energetic, virile life – both during your day-to-day activities…

…and as you make sweet, sensual, giggling love to your woman between the sheets.

And, for a limited time only, Olivier’s offering the entire program at a 70% discount.

But at midnight TONIGHT - this discount could be gone.

It’ll be back to its full price.

So now’s the time for action – to secure 70% off these potentially life-changing recipes.

Secure your access to these special recipes by clicking here:

Special link: grab your copy of “Juicing for Your Manhood” before MIDNIGHT by clicking here

Talk soon,

Is cardio the best way to lose weight? How much should you do per day?

Weight loss is not all about cardio…

To put it simply, cardio is not the best way to lose weight. A lot of people make the mistake of thinking they can eat a surplus of calories and then get on a bike, cycling for hours to burn it off. This is not in any way, the right thing to do and will lead to a lot of frustration. It’s not as simple as this, yet it’s not complex.

Cardio is a form of fat burning, that can work in your favour, although it’s not the most ideal one to focus on. Doing too much cardio can leave you depleted, sick and even fatter then when you started.

If you want to lose weight, here are the following steps to take in order to experience success and feel fantastic.

Also read : How did you lose extra weight so nicely?

4 of the best ways to lose body fat.

1. Start with overhauling your diet. They key component to losing weight is to start making changes to your diet. This is a combination of what you are eating, as well as the beverages you consume. It does not matter how much exercise you do, if your diet does not change along with it, you will not experience the results you want.
   
   Start by viewing your portion sizes for each meal, and splitting them up into 5–6 portions throughout the day. This is breakfast, snack, lunch, snack, dinner, snack. I personally have 5 meals per day, as I find that 6 is a bit much for my digestion. The choice is yours. Stick with low fat protein sources, and green veggies. Use your palm to allocate the specific portions for your body mass. This is the best way to form your portion habit, because scales and weighing is very time consuming, and somewhat annoying if you ask me. Veggies should be your largest portion, followed by protein. I only recommend sweet potato and oats as a carb source. White rice if you are stuck for choices. Don’t go near brown breads and rices as they are toxic. White rice is actually better for you. This topic is for another article, and I wont’ get into the complexities. Being conscious of your carbs is essential. Fill up on your veggies first, then protein, and see how much is left for carbs.
2. The best kind of exercise to sustain the ability to burn fat over time, without you having to make a huge effort. By far, weight training for this alone, is the way to go. The reason being is that lifting weights helps to damage the muscles, forcing them to repair, grow and become stronger. This is what you want to achieve every time you weight train. What happens after this, is you increase your muscle mass. Muscle on the body requires calories to repair and grow after training. You can suspect from this aspect alone, that you would increase your resting metabolic rate quite substantially, therefore, being able to eat more calories and not putting on body fat. Yes, this is what weight training does. Cardio does not have this effect.
3. The best form of cardio exercise is done minimally, using full exertion methods. This is called HIIT. HIIT has the ability to tap into fat reserves (the stubborn ones that diet alone do not seem to abolish). The maximum time for this type of exercise is 30 minutes. You exert your most maximum effort for 20–30 seconds, then rest for 60 seconds. On a treadmill, this would be running as fast as possible, for 30 seconds, then power walking for 60 seconds to rest. Rinse and repeat for 30 minutes. After this, your energy levels will deplete. But be warned, exceeding this time can cause some immune system compromised. This can become a cold, or even exhaustion. It’s not to be pushed to the limit.
   The benefit of HIIT is the short bursts of your body being without oxygen to fuel your workout. That means, it needs to get hold of fat reserves for energy. This constant back and forth with energy systems, has a profound effect on fat burning and muscle building. When sprinting, you can actually tone and build muscle on your legs!
4. Incidental exercise is also a great way to burn off calories. Incidental exercise is any form of movement outside your window of a scheduled workout. This could be walking to and from work, walking at lunch time, taking your dog for a walk, or taking the stairs instead of the lift. All these add up to your overall calorie expenditure, without you having to think about it. I highly recommend finding ways in which you can burn calories by increasing your activity levels. Schedule it into your working and leisure day, as often as you can. You can also split the activities levels during the day, and not have to focus one full block of time. Have fun with it and see what you can come up with.

Please follow me, as I would love to build a fitness community of like minded individuals. I look forward to connecting with you.

Don’t forget, custom made strength training programs are available. There is nothing more rewarding than coaching people towards achieving their physique goals.