• One of the stubborn fats in the human body is the belly fat, in order to see your six pack you have to burn the fat which covers over your abs, almost everybody feels unhappy if they have fat on their belly.

They call it stubborn fat because it is hard to shift and it has higher amount of fat cells that don’t respond as easily to the fat breakdown process, the fat which is around your lower belly called ”Beta fat”, it is the kind of fat which is hard to get rid of.

There is another kind of belly fat referred to as visceral fat, this fat is deeper belly fat which is located under the skin and even covers on some organs such as kidney and liver.

So the belly fat is very dangerous for your health, it can cause diabetes and heart disease, sleep apnea, and maybe cancer.

Without belly fat people are happier and healthier, and have more self-esteem, and it will boost your confidence, nothing feels better than having flat belly.

Even if it is very difficult to lose belly fat, but it is worth to put the effort to burn it and see how much better you will feel.

So here are several things you can do to remove the excess belly fat.

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It is very simple, something called ”calorie deficit” which means you burn more calories than you consume, thats it, there is no another way, in this article I will explain you how to burn fat not muscle, but first you need to understand how to define calorie.

what is a calorie.

Calories are units of energy in food, and we have three basic calories in food, (proteins, fat, and carbohydrates).

  • Proteins have 4 calories per gram
  • Fat have 9 calories per gram
  • Carbs have 4 calorie per gram

Every person has a different calorie maintenance level according to the body weight.

The miantenance level means the amount of calories that our body needs which we take from food to perfom our normal daily tasks such as, walking, breathing, cleaning, eating, running, working, the things that we do everyday.

How to lose body fat naturally.

People often confuse between losing fat and losing weight,
losing weight is losing everything, like muscle, fat, carbs, water the oveall body weight including everything.

What are we looking for is losing only fat not muscle.

In order to do this we need to be in a calorie deficit with a proper diet, so we fuel the body with everything we need with a less calorie than we consume.

Beacause if you are in a calorie deficit the body finds to burn alternative source of energy, but the body doesn’t know what is your goal, it will burn anything muscle or fat..

So simple, if your body maintanance level is 3000 calorie you will stay the same weight, but if you eat 3500 calorie you will be in a caloric surplus, and you will gain weight, but if you consume 2500 calorie you will lose weight because you are in a caloric deficit, but off course it is not only with caloies, there are also other things to do.

So our target is to do everything to improve muscle fat ratio as much as possible, and maintain all of our muscles and burn only fat.

We need to change certain things in our diet and excercise.

How to lose fat, not muscle.

Before you start, you need to calculate how much calories you need, just take your body weight in pounds and multiply by 13 and 17 and separately somewhere in between this results it will be your deficit number, then follow his steps.

1. Eat sufficient amount of protein.

Eating enough protein daily is very important for maintaining muscle, in order to lose fat without losing muscle, because protein replace the body tissue like muscle, joint, nails, hair, hormone, lots of self structure are made of protein, so if you actually consume too much protein it store as fat, as we mentioned before.

So how do you know how much protein do you need daily?
It is very simple calculation, you have to consume daily between 1 to 1.3 grams per pound of protein of your current body weight.

2. Maintaining your power – strength.

For maintaining muscle you have to maintain your current level of strength which is the same weight you used to lift.

Some people in order to keep the muscle size and lose fat while calorie dificit they exercise with lighter weight and higher reps which is something that you don’t want to do, to avoid losing muscle, if you want to build muscle you need to lift heavy, and you have to lift the same heavy weight or too close to maitain muscle size while in deficit (cutting phase).

Offcourse while calorie deficit, you will lose some strenght, in order to avoid this you should change your workout program to avoid less recovery, you should reduce your training volume (total amount of sets, and reps or exercises) or reduce training frequency (amount of excercise done per week per muscle group), or both together, for each indivdual works differently.

3. Before and after workout meals – Important.

It is important to have good meals before and after work out while calorie deficit, because you need that energy to workout, and good recovery after workout.

If you are going to ask what to eat? it is very simple, no need to complicate, you just eat good carb and protein meals 1 or 2 hours before and after workouts.

If you want to put some fibre and good fat in your meals, and if it will not make you uncomfortable during your excercise? then eat no problem.

4. How much calories you should reduce.

So now we know that in order to lose fat we have to be in a calorie deficit, but we should take in consideration that there is three levels of calorie deficit, low, medium, and high it depends how far you want to go below maintenance level, but I recommend to be 20% below your maintenance level, not to high or too low.

I know if you reduce more you will lose fat faster, but it will effect on your metabolism, mood, sleep, hunger, hormones, and major problem is on your strength and recovery, and muscle loss, so it is better to stay on medium calorie deficit, it will be longer time, but better results.

. Calorie cycling

Normally people eat same amount of calorie everyday during deficit, it is better to do calorie cycling, which is also known as carb cycling, because protein we need it to be high everyday, and we don’t want to lose muscle.

Carb/calorie cycling is to eat more calorie while you are on calorie deficit on some days, and less deficit or no deficit on other days, but at the end of the week the total amount of calorie deficit will be the same amount, (you are changing the percentage of caloric deficit on each day of the week).

The porpuse of doing this is to control your hunger and metabolism, and improve training performance, and to maitain muscle and strenght while losing fat.

. Deficit break aka (cheat meal)

After all this deficit and fat lose our body and mind doesn’t like, and normally it will effect on our hormonal system and recovery and training performance.

It is better going back to our maintenance level every 10 or 15 days to go back to normal for little while, there is physical and metal benefits, and also helps recovery and training performance to maintain muscle and strength while losing fat, and preserve the muscle.

This diet break better for people who is less fat left to lose, than people who is on the early stages of losing fat.

5. Not too much cardio (maybe not at all)

Offcourse cardio or HIIT important for those who are not in a caloric deficit to burn more calories.

But those who are in a calorie deficit stage, rarely you do it, in my opinion no need at all, unless your training goal is endurance and performance for other kind of sports.

If your goal only improving how your body looks?, it is better not to do, because lowering more calorie with cardio it will effect on maitaining your muscle, and you are already doing weightlifting with diet, burning more calories with cardio you will lose muscle.

In my opinion and experience, you can do cardio 30 to 60 minutes on the last stage of losing fat which will be very hard to burn them, and maybe on your cheat days, it depeds how much you cheated ūüôā

. One final thing to mention, is better to take your calories from high quality natural cleaner, healthier foods instead of taking from unhealthy, processed and junk food, to make the weight that you are loosing to be fat instead of muscle.

So those are the 5 simple steps the lose fat without losing muscle, this steps works for everybody, it is very simple.

If you include in your calorie deficit diet supplements, you will have faster and much better results.

Please feel free to ask questions, leave comments, and I will be very happy to discuss with you, and help.

All the best

Moses Isgenian














For some people building muscle or having good looking muscular body is very difficult, it is not easy im going to be honest with you but it is simple process if you put your mind to it, stay consistent and follow up with your workout and your diet.

Here are 7 steps on how to build muscle and gain muscle mass naturally.

building muscle

1- How to gain weight in a healthy way

In order to build your muscles fast naturally, you have to consume more calories than you burn, the body will only grow if you eat sufficient amount of high quality calories each day.

The body needs approximately 20 grams of calories per pound every day to increase your body weight and muscles. For each person works differently on how to put in the amount of calories inside the body throughout the day to see results. So you have to understand your body by doing a little experiment. For example, some people divide their daily intake into 3 large meals 2 snacks per day, others divide eat into smaller meals, so they will probably have 5-6 meals per day.

2- Good sources protein

Consuming sufficient amount of high quality protein is important to build muscle. The body needs approximately¬† 1 gram of protein per pound. So if you weigh 150 pounds you have to consume 150 grams of protein daily, and you should divide it within your meals, and check how many meals work for you, because every individual’s digestion differs from the other.

list protein foods

There are lots of protein sources, but it is very important to fuel your body with high quality protein every day, to maximize muscle growth. The best protein sources are (whey, eggs, steak, chicken breast, fish, milk).

For the people who are lactose intolerant, better to use lactose free protein shakes instead of dairy.

3- Good carbs foods – to gain muscle size

This will not work for the athletes that want to burn fat, in this case you have to reduce your carb, and increase protein intake to burn fat faster, but you have to consume more protein to maintain your muscle size, otherwise you will lose muscle.

For athletes who train consistently with high intensity levels, they definitely need sufficient amount of good carbs and some fat, because they need energy to lift heavy,

list carbohydrates foods

therefore, will result in gaining more muscle, increasing muscle size, and recovery.

Do not take carbohydrate from biscuits or sweets or cake, those are bad carbs, stick to good carbs such as whole meal pasta, brown rice, whole grain bread, oatmeal, sweet potato, and cereals with low sugar and low salt.

  • Low carb problem

When you consume low carbs (glucose) your body will start to convert protein and fat into glucose, and later you will lose energy to train heavy, and you will start losing muscle size if you continue for a long term. If you want to do this, you have to take a lot of high quality protein to cover the carb loss, but it will not give results as good as carbs do.

It is important to maintain your carb cycle, for example, every 3 months you can start a low carb diet for one month then go back to high carb diet again, in this way you can control your fat percentage in your body, and to prevent muscle breakdown and have better recovery and muscle gain.

4- Healthy fat foods

What the body needs are beneficial fats, called essential fatty acids, which is the good fat, we have to take it from food, body can not produce on its own.

The two essential fatty acids that you must consume are omega 3 and omega 6, which you can find it in fish, approximately you should consume 25 to 30 percent of fat from your diet.

Healthy fat such as (flaxseed oil, olive oil. Coconut oil, unsalted nut, oily fish list healthy fats like salmon, avocado, almonds, walnuts, hazelnuts, peanut butter) they are high in good quality calories and good for those who have trouble to gain weight, and for gaining muscle as well.

These kinds of fat gives you very good energy and power to work out in the gym and lift heavy.

5- Chronic stress effects body

Stress effects on muscle growth, cortisol hormone is released when you are in stress, and it will meltdown your muscles, and it will slow down the progress of building muscles. You should avoid stresses such as (Arguments, stress at work, missing meals, lack of sleep.. etc).

You have to get enough sleep, approximately 7 to 8 hours sleep, calm downyou should be calm as much as possible, there are so many exercises you can do to calm your mind, yoga, breathing exercises, meditating and so many others. 

6- Best way to build muscle mass

Don’t let those fitness models on the magazines make you feel insecure and hopeless because of how muscular or shredded they are. There is only one way to be as much bulky and shredded like them, which is to take”STERIODS”.

So anyway, now you know what kind of nutrients your body needs to build muscle, what is left is the basic and core exercises to build a good base to your muscles.

You should go heavy, big muscles equals big weights, but reasonably heavy, not too heavy to injure yourself permanently, you should increase your weights gradually.lifting heavy

Don’t go to machines directly, use free weights and compound exercises, such as (bench press, squat, deadlift, bent-over rows, chin ups, biceps curls), these are the basic real exercises to build solid muscles. After two to three weeks of training your full body, you can isolate the muscle groups, use the machines to hit other specific muscles in your body.

7- Should you do cardio everyday

If you want to build muscle (bulking season) it is not necessary to do cardio, because it will be useless, your target is to build muscle.

If you want you can add a few lessons in a month to exercise your heart, and heal your injuries, because cardio will increase blood circulation and as a result cardio definition will heal injuries such as joints, and muscle injuries.

It is better to do cardio post work out, because if you do pre-workout it will effect your performance on your weight lifting exercises.


469 – 39 BC

I like to read this every time, it gives me motivation to train more and do whatever it takes to see what is my body is capable of and never give up, 

In this page I’m going to talk about what is a supplement, and explain you what is the best supplement for muscle gain and weight loss at the same time, and i will explain you the purpose of using each supplement in the simplest way.

What is the meaning of supplement?

The word ‘dietary supplement’, a product that you eat or drink to support your supplement store health, or muscle according
to what purpose that you are pursuing. Supplements are not medicine, it is considered a substitute for food to supplement your body with enough nutrients and to fill the gaps in your diet.

Can anyone take supplements?

Supplements are sold in the stores without any Doctor prescription, some supplements may have side effects on people who have health problems for example diabetes..etc, so better to discuss first with your health care provider or with your doctor if you are having any kind of health problems, if you are thinking to take any kind of supplements.

Supplements to build muscle fast 

You can build muscle without supplements, but it will take long time to reach to your goal, that’s why we have supplements, because no matter how healthy or how good you eat you will not have all the vitamins or nutrients that your body needs to build a good looking and good quality muscle.

There are many supplements in the market to build very high quality muscles according to your goal, but those are the 6 most essential and basic supplements the body needs to grow lean muscle, beside your healthy meal plan.

  • ¬†Whey protein
  • ¬†Branched-chain amino acid (BCAA)
  • ¬†Creatine
  • ¬†L-Glutamine
  • ¬†Fish oil omega 3
  • ¬†Multi vitamin

1- Whey protein powder benefits. 

I always followed the formula which is very easy. For every pound of body weight you  need one gram of protein daily including your meals.

best whey protein powder

Whey protein is a very high quality protein containing essential amino acids, easy to digest and it has a very fast absorption compared to other kinds of protein, it helps to boost metabolism and burn more calories, and helps to maintain muscle mass.

Your maximum protein powder intake should be from 50 to 75 grams daily, but make sure to check the recommended dosage mentioned on the package, and if you have any health problems consult with your doctor first.

2- Branched chain amino acids benefits

Our body doesn’t produce BCAA, so we take it from food or supplements, BCAA is important for muscle growth. The body needs all the essential amino acids for the best results, usually people don‚Äôt count the grams of BCAA that they are taking, it is ok to take 15 to 20 grams daily, before and during the training.

best bcaa

BCAA decreases muscle soreness, and reduces muscle fatigue, as a result it prevents muscle wasting or breakdown. BCAA is a great supplement to take during your weight loss program, you will get faster results by helping you maintain muscle mass with having a proper diet program,

BCAA is great supplement to get the job done more effectively.

3- Creatine (Monohydrate) benefits

Creatine is the most effective supplement to increase muscle growth and size, also to increase lean body weight. Creatine gives strength and muscle endurance, fast recovery, and resistance to muscle fatigue. It  keeps you active during the exercise.creatine powder

It is safe to use as long as you are drinking up to 3.5 liters water daily, usually athletes consume creatine 3 to 5 grams daily, but this varies according to your diet, and better to read the recommended dosage to every brand that you are going to use.

Creatine is an effective supplement to lose body fat, because even if you are in a calorie deficit or not, creatine gives strength and endurance to keep you train harder, as a result it will maintain the muscle size while losing fat, and you will have higher muscle to fat ratio.

4- Glutamine benefits

Glutamine is also an amino acid, and the main purpose is to build blocks for proteins, also studies shows that glutamine aids to fat loss.

Glutamine is produced naturally in the body, and you can find it in foods such as (eggs, skimmed milk, beef, white rice, corn).

In terms of building muscle, glutamine improves muscle mass and strength, and decreases muscle soreness during and after your workout, as a result improves exercise performance.

Dosage should be taken from 3 to 6 grams according to your diet after the workout, although no negative side effects are reported for high dosage usage for long term, but it is safer to use for a shorter term, there are more studies going for long term use.

5- Fish oil omega 3 benefits

It is known that fish oil is good for gaining muscles, losing belly fat and prevents joint injuries.

Yes it is true, fish oil helps you to gain muscle if our body gets sufficient amount fish oil tablets of it, as a supplement you should consume maximum 3 grams daily, if you want to take more you should consult your doctor.

Fish oil benefits: 

. Reduces heart diseases.

. Lowers cholesterol level.

. Reduces belly fat if it is combined with exercise and good diet

. Supports the level of serotonin hormone, and gives you good mood

. Muscle gain

. Reduces stiffness in your joint, improves blood flow and enhances your recovery

6- Multivitamin tablets benefits

Of course with clean diet we fuel up our body with nutrients vitamins, minerals from the real food we eat, but an active person who is serious about fitness should consider taking multivitamins for back up.multivitamin capsule

You get almost all kinds of vitamins minerals, all the essentials from multivitamins, and gives complete coverage when you’re not getting them from your diet.


So the bottom line is, there are many supplements out there to build very good body, but If anyone wants to look fitter and have good looking muscles, these are the basic supplements you will want to use.







I am a certified ISSA personal trainer, and a LesMills group instructor, and i am extremely passionate about fitness. I have been a group instructor for two years now, and have been a personal trainer for nearly five years. I have been training for myself in the gym for nearly seven years. During this period i have refined my fitness strategy to provide the best results.

My favorite thing about what i do is seeing people change in every aspect when they choose the healthy lifestyle, and incorporate fitness into their lives. They become more motivated to keep going, more optimistic, happier, energetic, transform mentally and emotionally into better.


Whether your goal is to lose weight, lose fat, gain muscle, build lean muscle, or become overall fit. All you need to do is to write down what your goal is, and you will get your workout program as well as your diet program.

The 12 week is a good time frame to set some short term fitness goals, and it’s enough time to notice a positive transformation to one’s physique. The workout program will be cut down into phases, however it depends on what your goal is. There will be the bulking phase, the cutting phase, the HIIT phase.. etc.

Fitness is not a punishment for your body, you have to think of fitness as a way of life, as a daily routine. Once you change your mindset, you will achieve your goals, as well as have fun while training in the gym.

Change your body and your mindset with me.

All the best