Creating The Perfect Workout Playlist

We prefer working out from home, but no matter what you do: Running, Workout at the Gym, or at home Workouts, the music you play will mean the difference between a lower calorie burn, and a much higher on that will help you burn a record amount of fat. When you select your music, there are two keys you must follow:

• A song that builds up and then sustains the same BPM as your target heart rate.
• A song that motivates and inspires you with the lyrics.

One of these talks to your heart, and the other talks to your mind. When these two elements are in play, the music you listen to, will help you burn more calories!

8 Songs That Will Help You Workout Harder

1. M.O.M – Will Roush – 176 BPM
2. Bangarang – Skrillex – 112 BPM
3. Whatever It Takes – Imagine Dragons – 135 BPM
4. In My Mind – Ivan Gough – 128 BPM
5. Money and the Power – Kid Ink – 174 BPM
6. Champion – Fall Out Boy – 188 BPM
7. Titanium – David Guetta – 126 BPM
8. Hero – Skillet – 142 BMP

What Makes a Perfect Song?

No matter what you love to do: Gym, Swimming, Biking, Working out at home. Adding music to your exercise routing will get you faster results, help you burn more calories, and get you looking amazing quicker! The trick is in two key elements:

• A song that builds up, or sustains the same BPM as your target heart rate.
• A song that motivates and inspires you with it's lyrics.

The best songs are ones with BPM ranging from 110 to 140 BPM (Beats Per Minute). Here are the 10 songs that are scientifically proven to help you burn the calories!

10 Songs That Will Help Your Workout Harder

1. Outside – Calvin Harris, Ellie Goulding – 128 BPM
2. Bangarang – Skrillex – 112 BPM
3. Bailando – 128 BPM
4. Numb – Linkin Park – 110 BPM
5. Guts Over Fear – Eminem – 140 BPM
6. I Like To Move It – Reel 2 Real feat. The Mad Stuntman – 123 BPM
7. Up All Night – Arty, Angel  Taylor – 130 BPM
8. Stronger – Kelly Clarkson – 128 BPM
9. We Found Love – 128 BPM
10. Maniac – Michael Sembello – 159 BPM

Drink More Water

That fastest way you can kick start you body into weight loss is to simply drink more water. You are likely not drinking enough water every day, and since our bodies are made up of mostly water… that's not a good thing at all! If you have headaches, trouble sleeping, lack of energy, bad circulation, odd pains… a big red flag should be going up! You are not drinking enough water! by simply adding enough water to your day, you will give your body enough fluid to naturally detoxify itself and start cleaning out your extra fat, toxins, and much more! How much water should you drink in one day? Basically 2 liters of water a day should be great, but if you can drink more, then awesome! That's basically drinking 8 glasses of water a day. Come on you can do that!

Exercise 20 Minutes a Day

Ok the next thing you need to do, is get consistent about your workouts. I don't want you to workout 2 to 3 hours a day at the gym, because that is going to burn you out mentally, and you will quit pretty fast. Trust me! All I need you to do is get active for 20 minutes a day. How active? Get your heart rate above 140 roughly (this all depends on your age and weight and all that fancy stuff, but 140 is a good rule of thumb) for 20 minutes a day.

For many of you that's just a nice jog, maybe even just walking depending on your fitness level. The goal is not to be gasping for air. That is the cardio zone, good if you want to work on your endurance. All we are after here is burning as much fat as possible and a short amount of time.

There are also very simple workout programs you can do at home that are 25 minutes a day like Focus T25. P90X3 is a 30 minute a day workout as well that you can do at your house. Super simple.

Eat Better for 4 weeks

The last thing is the eating. Listen, sorry to break it to you but you can't out train a crappy diet. If you are eating chips, fries, drinking pop, beer, and wine… you are not going to lose weight. It's just not going to happen. Now I'm not saying you have to eat rabbit food. But you definitely have to watch a few little things while you eat. Some free eating tips for you:

• Eat every two hours, but eat smaller portions.
• If you are used to eating bigger meals, chunk the big meals into smaller meals more frequently.
• Do not add salt or sugar to anything. Most things already have enough.
• Switch from Sugar to Stevia if you must use some “extra” sweetening.
• Switch from salt to garlic if possible, or garlic salt at the very least.
• Rule of 3's. 1/3 of your plate veggies, 1/3 carbs, 1/3 proteins.

Now if you need help with exactly how many calories you can eat in one day, or if you want a portion control eating system, 21 Day Fix is amazing. It teaches you how to eat with portion control containers that are color coded, and gives you 21 days worth of 30 minute workouts. Most people that do this workout program lose 10 to 15 pounds in 21 days.

You Can Lose 10 Pounds Before The Wedding!

I know you can do this! If you are really serious about losing weight before your wedding, feel free to add me on facebook and I will show you exactly what to do, and how to do it. I personally lost 45 pounds in 90 days by simply changing my foods slowly, and working out 20 to 30 minutes a day. You can do it to!

As we go into 2014, I wanted to give you 50 reasons to exercise that you could read, print off, and stick on your wall to keep you motivated. Exercise is hard work, but keeping a great level of fitness in your life will help you with everything you do.

1. Lifts your mood
2. Improves learning abilities
3. Builds self-esteem
4. Keeps your brain fit
5. Keeps your body fit & able
6. Boosts mental health
7. Boosts your immune system
8. Reduces stress
9. Makes you feel happier
10. Has anti-aging effects
11. Improves skin tone and colour
12. Improves sleeping patterns
13. Helps prevent strokes
14. Improves join function
15. Improves muscle strength
16. Alleviates anxiety
17. Sharpens memory
18. Helps to control addictions
19. Boosts productivity
20. Boosts creative thinking
21. Improves body image
22. Gives you confidence
23. Helps you keep focused in life
24. Improves eating habits
25. Increases longevity
26. Strengthens your bones
27. Strengthens your heart
28. Improves posture
29. Prevents colds
30. Improves appetite
31. Improves cholesterol levels
32. Lowers risk of (certain) cancers
33. Lowers high blood pressure
34. Lowers risk of diabetes
35. Fights dementia
36. Eases back pain
37. Decreases osteoporosis risk
38. Reduces feelings of depression
39. Prevents muscle loss
40. Increases energy and endurance
41. Increases sports performance
42. Increases pain resistance
43. Improves balance and coordination
44. Improves oxygen supply to cells
45. Improves concentration
46. Helps with self-control
47. Lessens fatigue
48. Increases sex drive & satisfaction
49. Makes life more exciting
50. Improves Quality of Life

1. Drink water more effectively!
   That's right. If you simply drink water at the right times, and enough water, you will speed up your metabolism, start detoxifying your body more effectively, and stop your body from thinking you are trying to kill yourself. Most of us drink about 20% of the amount of water we should be consuming any given day. I go into more detail on drinking water to help you lose weight in this article.
2. Exercise 25 minutes a day, 5 days a week.
   People often tell me “Miguel, I want to lose 10 pounds, but honestly, I just don't have the time to workout”. Let me be totally honest with you: You do not have to spend hours working out every day to lose weight. Simply by bringing your heart rate up to a fat burning level, 20 to 25 minutes a day, you will start losing weight. I always recommend Focus T25 as the workout to try if you are short on time.
3. Cut out Coffee, All Alcohol, and Soda Pop
   Extra sugar is horrible for you. Sugar in general is horrible for you. And Alcohol, Pop, Coffee, all are LOADED with sugar. STOP DRINKING THEM. If you drink any of these three things, or even worse, all of them, STOP. You will lose well more than 10 pounds in one month.
4. Drink One Super Drink A Day
   What's a super drink? A super drink is a super healthy drink that will cleanse your body, and provide you with more veggies and fruit that you would ever eat in one day. By doing this, you will cleanse your body and provide it with incredible nutrients that it needs to lose weight and burn fat. Try Shakeology if you want to save money and use something that tastes good instead of like seaweed.
5. Eat Smaller Portions, and eat less than 1,800 calories a day.
   This is actually not as hard as you might think. I'm not talking about dieting here. All you need to do is make sure you never eat more than two

I just wanted to share with you a quick way to lose weight simply by drinking water, lots of water, and at the right times. See the thing about water is that 60% of your body is made up of water. Think about that for a second. Your brain and heart is 73% water. Your lungs are 83% water. So what do you think happens when you don't drink enough water? Or if you drink “water” but in sugar form. Soda, Slurpee's, Coffee. Did you know that the primary way they deliver cancer treatment is with sugar because sugar feeds cancer so well?

So when your body stops getting enough water, it naturally thinks you are trying to kill yourself and it goes into starvation and preservation mode. It start saving as much fat as it can and sucks in every bit of moisture and sugar it can, and you basically start swelling up! Candida (yeast) starts having a party in your body, and you start getting headaches, migraines, and you basically start to murder yourself. WATER IS IMPORTANT! So, how do you not only drink enough water, but drink it at the right times?

Drink Water in The Morning

When your body wakes up, it needs to know it's time to get the show on the road! The best way to wake up your body is to drink two big glasses of water when you wake up. I usually gulp one big glass, and then I carry another glass around me as I go about my morning return. Yes most of you hit the coffee machine to wake up. That is actually the worst thing you could do to yourself. Not just if you are trying to lose weight, but in general. Your body needs to get ready for the day.

Drink Water 30 Minutes before Meals

Drinking water 30 minutes before a meal will get your stomach ready to digest food. The alkaline properties in water will basically tell your stomach “ok, get ready to work.” and when the food gets there, it will digest it very easily and absorb the most nutrients possible. Unfortunately, what most people do is they drink water or juice or alcohol with their meals, which basically flush everything out of your body and don't allow your body to absorb the nutrients in the food. Drinking water 30 minutes before, will make you less thirsty as you eat as well.

Drink Water When You Crash After Lunch

Many of you eat a heavy carb lunch that causes your blood sugar level to go nuts, and give you that “I'm so tired” feeling around 2pm. Instead of running for coffee or a chocolate bar to increase your insulin levels in your body, drink a glass of water. That's right, a glass of water will go a long way to wake you up. Chances are you're very dehydrated and if you just give yourself one to two glasses of water around 2pm, you will be shocked at the results.

Drink Water before Bed

Your body is about to basically go into hibernation mode for 6 to 8 hours (hopefully). It needs water. Actually one of the best ways to avoid having a stroke or heart attack while you sleep is to drink a big glass of water before bed. That should be reason enough for you.

Lose Weight with Water Today Easy To Remember Plan

Here it is pretty straightforward. Once you start doing it, it becomes habit. You basically can't get enough water. Any access water will come out anyway, and will detoxify your body as it moves out of you via sweat and urine, so bonus anyway! In total, try and drink at least 64 ounces of water a day. Start with these:

• Good Morning H2O – 16 oz.
• Pre-Meal 30 (Breakfast)– 8 oz.
• Pre-Meal 30 (Lunch)– 8 oz.
• Afternoon Picker-Upper – 8 oz.
• Pre-Meal 30 (Dinner)– 8 oz.
• Drink to Bath – 8 oz.
• Pre Bed 60 – 8 oz.

TurboFire When You Have Little Time

I always recommend TurboFire to people when they say they don't feel like working out, or don't have a lot of time. Why? because there really i no other workout that gets you pumped up with the music, the movements, and the instructor. On top of it all, TurboFire has some quick workouts that are 20 minutes, or even 15 minutes in length that will burn anywhere from 300 to 800 calories in one session! Sounds impossible right? It's actually really simple and I explain it all in detail on my TurboFire Review. The concept is called After Burn Effect. By training with High Intensity Interval Training, your body ends up burning calories all day long. So your typical TurboFire workout will burn about 300 to 400 calories in 20 minutes, and above that, you will burn an extra 400 to 600 calories throughout the day!

Why Does TurboFire Work So Well?

For all of you out there that are wondering why TurboFire works so well vs. running, or weight training, or elliptical, let me explain. With a TurboFire workout, you are working out a bunch of different muscles at the same time. You are constantly switching between movements. You are creating muscle confusion the entire time. Above all this, you are doing High Intensity Interval Training which means you are working really hard at your max level for 45 seconds or so, and then you relax for a minute, and do it all over again. So yes, you can workout for 20 minutes and get incredible results. Imagine comparing this to one hour on an elliptical machine. Yes you may be sweating bullets, but that doesn't mean you are burning calories effectively, or even building any serious muscle that will burn fat for you while you sleep.

Your Favorite Workout

The other tip I give people that don't feel like working out is to do something fun that they love to do. If you love doing gardening, or shoveling snow (ya right), or skiing, then you need to get out there and get to work! While nothing can replace a great at home workout, if you don't feel like working out, you need to at least get active and do something you love to do. For me, I love doing at home workouts so I made sure I had a ton of programs at home for days I didn't feel like working out with my normal workout program. My current favorite workout is Les Mills Combat. It's always a lot of fun because you get to workout with MMA gloves, and punch and kick and really get your aggression out! If you want to see a complete list of all the Beachbody Workout Programs that are available to you, make sure you head to my Beachbody Challenge Workout Programs page.

Need a Fitness Coach?

And of course, if you are in need of a coach to help guide you along the way, you can add me as your free Beachbody Coach any time. Costs nothing, and I will help you get in the best shape of your life! All you need to do is fill in the form with Beachbody, and I will get an email and become your personal Beachbody Coach, focused on getting you the best results of your life with fitness!

Many people ask me what is the best protein powder for weight loss. I find this is an odd question, because the way I see things, protein powder is meant to help your body rebuild muscle damage. If you are looking to lose weight buy taking a protein powder as a meal replacement, you are likely depriving your body of essential nutrients that you need to stay healthy. Protein powder can definitely be used for weight loss, but it is important to remember that it should never be the only thing you focus on to lose weight.

The best way to lose weight with a protein shake, is to take a specially formulated meal replacement shake that has the best protein, all the vegetables and fruits you need for the day,  and has a very low glycemic index that will keep your insulin levels smooth, and ensure you stop craving sugar.

Protein Powder for Weight Loss?

Whey protein isolate is what you want to look for when you are buying a protein powder for weight loss. Not only that, but you also want to ensure it is the highest possible grade. A grade for whey protein? YES. One of the dirtiest secrets when it comes to whey protein is that most protein you can buy in the health store, of from the back of someone’s trunk at a gym, is very low grade protein. It is so low, it is what is fed to livestock feed. Most people want to save money when it comes to fitness, so this is the first place they think they can save.

I can't tell you how many times someone has told me “I get my protein for like $30 and it comes in a massive jug!” However when I ask them what grade their protein is, they quickly tell me either “I have no idea what grade the protein is.” Or “What is grade in whey protein?” The sad part is chances are if you are paying $30 for a huge bucket of protein, you are eating livestock protein, and you are likely putting an incredible amount of poison into your body. I have known friends that were professional bodybuilders that have developed serious kidney stones because of the quality of whey protein they have been taking! It blows my mind people will spend the extra bucks to get premium gas for their nice new cars, but when it comes to their bodies, they are ok to put crap into it to save a few bucks! Be careful folks, it will catch up with you.

Shakeology for Effective Weight Loss

This is why I recommend Shakeology for the most effective way to lose weight. It's not just a protein powder for weight loss. It is much more than that and in a class of its own. Shakeology has the top grade whey protein, USDA grade 7. It has all the supergreens and super fruits you can imagine. You can even get a vegan formula that uses brown rice as its source of protein!

See the real trick to weight loss is not just consuming less calories and just eating less by replacing a meal with a low calorie protein powder. What you need to do is fill your body with the healthiest possible vegetables, fruits, protein, amino acids, with the least amount of calories. A protein drink will not do that for you. Shakeology is the only meal replacement I recommend because it has everything you need to build muscle, avoid sickness, and feed your body with all the nutrients it desperately needs.

What is Included in Shakeology?

Shakeology is the most impressive superfood protein formula I have ever seen. It was specifically designed to give your body the exact combination of nutrients it needs to give you energy, reduce cravings for sugar and carbs, maintain a healthy body weight, and support your immune system. I used to get sick almost every month! Just ask my friends. Since taking Shakeology, I have lost 60 pounds, and haven't been sick in almost 7 months. Some of the ingredients that are included in Shakeology are:

• Super-protein Blend: Sacha Inchi, Chia, Flax, Quinoa, Amaranth, Brown Rice, Pea.
  Build lean muscles, support mental clarity, improve hair and skin, and reduce cravings.
• Super-Fruit/Antioxidant Blend: Camu-Camu, Acai, Acerola Cherry, Bilberry, Goji Berry, Green Tea, Luo Han Guo, Pomegranate, Rose-Hips
  Antioxidant support, helps support optimal blood pressure and a healthy heart.
• Super-Green/Phytonutient Blend: Moringa, Chlorella, Spirulina, Spinach, Barley Grass, Kamut Grass, Wheat Grass, Oat Grass.
  Alkalize your body like never before. If you get sick a lot, it is because your body is acidic. This alone will change your life.
• Adaptogen Blend: Ashwagandha, Astragalus, Cordyceps, Ginko, Maca, Maitake, Reishi, Schisandra, Tulsi (Holy Basil).
  Protects your body from stress, supports immune system, and balances the endocrine system.
• Prebiotic and Probiotic Digestive Enzyme Blend: Yacon Root, Lactobacillus Sporogenes, Amylase, Cellulase, Lactase, Lipase, Protease, Bromelain, Papain
  Increase nutrient absorption, promotes regularity, improves your bodies digestion.

What's the next step?

The choice is really up to you. If you want to use a protein powder for weight loss, you can either go buy yourself some low grade whey protein, or you can buy a premium meal replacement that will help you lose weight, curb your appetite for crappy food, and get you in the best shape of your life. If you found this article helpful, I would appreciate you take the time to leave a comment, and get some Shakeology for free from me! Yes free because I know you will love it.
What is in Shakeology?

Tony Horton shows you exactly why it is your daily dose of dense nutrition
Get Your Free Sample Shakeology Today

What Shakeology Does

Let me start by saying Shakeology is not going to make you lose weight magically on its own. People out there making claims that taking a shake a day will make you shed the pounds are just insane. I mean sure it's doable, but there is a right way and a wrong way to do something. You need to ask yourself: “What do you I want?” Do you want to get in the best shape of your life? Do you want to get healthy? Do you want to feed your body great nutrients and good carbs and good calories? Do you want to cleanse your body with sweat? Do you want to exercise and build up your immune system, cardiovascular system, and improve your heart health? Do you want to live a longer, more healthier? Do you want to stop getting sick?

If you want those things, then a shake a day isn't going to cut it. You need to add exercise to your daily routine. You need to add vegetables, fruits, lots of water, and more to your daily routine. You need a great natural supplement to round out your vitamins and nutrients in your body that you likely won't get with just your diet. You need some added protein, prebiotics, health-supporting chlorophyll's, fiber, and more to get your body recovering from exercise effectively, and replenishing your body with good fuel.

I added Shakeology to my diet to get healthier. To feed my body with great nutrients! I added Shakeology so that I would be cleaning my body of the horrible toxins I had been putting into my system for years through exercise and sweat (yes, sweating is one of the best ways to get rid of toxins), and then replacing the junk, with good clean fuel! This in itself helps your body get in an optimal spot to start losing weight and gets your body responding to exercise more effectively. It's not about the “meal replacement” that everyone likes to proclaim will have you lose weight, it's about getting healthy. Do I use Shakeology as a meal replacement? ABSOLUTELY! Does it make me full? ABSOLUTELY! Does it taste ridiculously good? ABSOLUTELY. These are the added benefits, but not the reason to take Shakeology! Is that clear with everyone? I hope so because I really want to be clear on this before we go any further.

Shakeology is Natural

When I selected Shakeology, I compared all the products out there to Shakeology. I wanted to be sure I wasn't putting crap in my body. I took my Shakeology to my doctor, and my naturopathic doctor (something I suggest you always do before adding a supplement to your diet). They both loved Shakeology and gave it raving reviews. Shakeology is gluten free and has been tested extensively to ensure it is 100% gluten free. This means Shakeology should be fine for people with celiac disease, and people on gluten-free diets. From my research, this is a HUGE bonus with Shakeology vs. Body By Vi and even other competing supplements and shakes.

No Refined Sugars

Next I wanted to make sure it tasted good without feeding my body unnecessary refined sugars that would cause all sorts of other issues like yeast overgrowth, candida, and more nasty things to fester in my body! I mean I'm working out to get healthy, not to lose weight. Why would I put junk in there just to say “look at me I lost 50 pounds but now I have candida overgrowth and more likely to get cancer!”. Shakeology has no refined sugars. They use the natural sweetening actions of the fruits and veggies that are included, and they add a little bit of Stevia in for taste. That's it!

No Soy Protein

Not all protein is created equal folks. As more and more research is being done on soy, the harm that soy can do is being documented in spades. I'm not going to go into all the details here, but next time you start taking a soy protein, you should really do your research to find all the risks like breast cancer, gout, thyroid disease, and soy allergies. To make things worse, nearly all soybeans today are GMO (genetically modified) and likely made my Monsanto. I'm sure you've heard of them. The good news is Shakeology said no to soy and uses whey protein isolate, which is 90% pure protein. Remember the word “isolate” because this is very important. What makes it “isolate” is the removal of fat. Animal fat is where you find toxins, and Shakeology removes the fat. Shakeology is also jam packed with digestive enzymes, including lactase. Lactase is the breakdown of lactose. That is why lactose intolerant folks love Shakeology.

Comparing the Top Contenders

So if you want to see a complete listing of most of the shakes on the market, I thought I would post this image for everyone to see. This makes it clear as day that Shakeology is nothing like any other protein or meal replacement you have ever tried. In fact it is completely in a league of its own.

I hope this article helps clear the air about why I have chosen to back Shakeology and promote it. Shakeology is unlike anything else out there. Shakeology is better than Isagenix. Shakeology is better than Body by Vi. In fact, it's in a league all its own. If you are ready to lose weight, and more importantly feel better than you ever have in your life, try Shakeology. All I ask is once you try it and love it, that you come back here and post your results in the comments below. Have an amazing day!

You think it’s hard to stay in shape at home? Try doing it while on the road.

Take Advantage of The Free Fitness Facilities

Most hotels of fitness facilities for free. Some are definitely better than others. Some have pools, every kind of machine you can think of, treadmill, elliptical cycles, speed bikes, fitness mat and more. Some just have a bench and some free weights. Some of them are placed on gorgeous oceanfront or river front properties overlooking historical buildings and skylines, and others are in the basement of the hotel.

Let me tell you something. It doesn’t matter what the fitness facilities looks like or has on hand. All you really need at it’s most basic is a bench and some weights.

Set Your Expectations Low

You probably think I’m crazy but this works. I know from experience. While on business I find it is easier for me to set my expectations low! What I do is a say to myself “ok bud all you need to do is 20 minutes of cardio, or 30 minutes of free weights.” This is totally doable, and doesn’t seem as crazy and ridiculous as planning for a one to two hour workout.

However that said, nearly every time, I start enjoying it, and almost always end up pushing out a 45 minute weight lifting session, and 30 minutes of cardio.

Pop In a Workout DVD

Sometimes you just don’t feel like going to the hotel gym or fitness facilities. That’s totally fine. If you are just getting started, you may feel more comfortable working out alone. I know I did for the first few months.

My secret weapon was Beachbody. I have a couple of the programs on DVD, so I simply brought along a few in my suite case. Not a big deal at all, and you don’t need anything other than your own body, and don’t even need to bring running shoes.

In the mornings I’d just wake up a little earlier, and pop in the DVD. My favorite was always the Turbofire HIIT workouts. The 15 minute or the 20 minute ones rock. They burn about 300 calories if you do them full of energy, and then burn another 800 or so calories all day long. Do the math people. You don’t think this is possible? That’s how I lost 45 pounds in 3 months folks. And I should be clear here, I didn’t just lose 45 pounds. I gained a significant amount of muscle, so the fat loss was more than 45 pounds.

Seriously, if you are reading this and overweight and think you can’t do it. I beg you, buy the Chalene Johnson TurboFire program right now. Don’t even think about it. You will lose weight and you will become a new person in less than 90 days.

Go For A Run

Want to know the best way to get to know a city? Go for a run. I was totally missing out when I was traveling going to all these different places. Since starting to run, I’ve seen the beauty of Central Park, the incredible views in Seattle, and some breathtaking views along the Chicago River and the harbor.

Going for a run is a complete workout. It get’s your arms moving, your abs working hard, back muscles, your legs rocking, and your ass gets tighter. What else do you want? This is basically available to anywhere you go, and all you need is some runners.

Eat Healthy While Travelling

This can be a challenge when travelling, so try and keep this one simple and don’t get discouraged if you cheat. Depending on how much you travel, your goal should be to sustain the weight you have, and not gain weight. The secondary goal should be to drop weight if you can be a little more diligent about what you eat. I was able to lose a significant portion of my weight while keeping up a busy travel schedule by eating healthy foods, and enjoying the occasional treats that some cities have to offer.

Your best friend when eating healthy is going to be MyFitnessPal. If you have an iPad or iPhone, download this free app right now. Try and make sure you eat healthy meals most of the day, and leave one meal for cheating if you have to. So for me, on a cheating day, I would eat a healthy breakfast that is low in calories and carbs, but higher in protein. I’d eat granola bars, almonds, bananas to keep me full until lunch.

At lunch I would either have a meal replacement shake, a protein shake, or maybe a salad. I might even add a slice of pizza to the salad if I’m in New York or Chicago where the pizza is incredible. It does you no good to crave something and “punish” yourself by not having it. It has been proven that his actually creates acid in your stomach and can actually cause you to gain more weight.

During dinner it’s a cheat day, I will eat whatever I want, but just watch the amount that I eat. That’s right, order whatever you want, just don’t eat all if it if you don’t need it all. Have a drink if you must as well.

If you follow a day like this, you should be in at around 1,500 calories, which for most people is less than they burn in a day. If you ate a little more than you should, you should still be at around 1,800 calories. Most people need about 2,000 calories a day to stay the same weight. If you add in the workout, you can subtract 300 to 1,000 calories if you did a TurboFire workout. Do the math folks. This formula works. You will lose weight.

Bring Vitamins and Shakes

The other massive secret to losing weight is to use the right supplements, shakes, and give your body a chance to naturally lose weight. See people don’t realize that weight loss is impossible and harder if you are eating like crap. Seriously. If you drink soda, coffee, beer, and eat white bread, a ton of carbs, and more, you are actually doing some incredible damage to your body. Forget calories, for a second. Imagine if you just ate bread and butter, and then drank coke, but kept your calories down to 1,500 calories. You think you would lose weight easily and gain any kind of muscle? Of course not! In fact you would likely get sick very often, sore from workouts, and your body would start to save up any fat it can store trying to save itself from the death you are trying to bring it.

Not only that, but after a great workout, you need to replenish your body with water, and the proper nutritional elements so that it can repair damaged tissues and purify your body.

In essence when you workout, you are actually eliminating garbage from your body, and also tearing up muscles so that they can rebuild stronger. You need to put in some good stuff to replace the bad stuff! There are many great products out there that can deliver the ultimate health benefits to your body, but the best one hands down is the Beachbody Shakeology drink. You don’t believe me? You think I could have lost 45 pounds without it? I looked forward to those shakes every day! They taste amazing, and they give your body some amazing combinations of natural vitamins that you need to succeed.

Final Thoughts on Weight Loss While Traveling

It’s not easy to lose weight. I know, I tried for years and failed. However, if you set yourself up for success, you can’t fail. Buy the TurboFire workout, It’s cheaper than a night out for dinner and wine, but it will change your life. Buy the Shakeology drinks to give your body some amazing capabilities to repair itself from the damage you have done to yourself.

When you invest in your body, and make it easy to workout, you can’t fail.