Fitness Article Library is proud to present this series of fitness article to help increase your knowledge and to help you reach your training goals. Sean Nalewanyj is a well known best-selling fitness author, natural bodybuilder and success coach. He gives out real, science-based, nutrition and supplementation advice to help you reach your physique goals in the most productive yet practical way possible. Below he provides a wealth of valuable free content through these Fitness Articles here on If you find his tips helpful, make sure to check out my complete program, The Body Transformation Blueprint.

1 Weird Tip For An INSTANT Strength Increase At The Gym


3 Killer Chest Training Tips For Thick, Powerful Pecs


4 Unique Back Training Tips For Thick, Wide Lat Muscles


6 Misleading Bodybuilding Nutrition Myths That Must Die


Warning: Protein Powder Scam (“Amino Acid Spiking”)


3 Simple Reasons Why You Aren’t Gaining Muscle Right Now


The #1 Most Effective Pre-Workout Supplement Available By FAR


The Truth About Counting Calories: Is It Necessary Or A Waste Of Time?


Why Performing Excessive Cardio Can Actually Make You FATTER


A Scientific Look At Fasted Cardio: Does It Really Improve Fat Loss?


The #1 Most Powerful Muscle Building Tool On The Planet


Why Post-Workout Shakes Are Completely Unnecessary


The Great “Proprietary Blend” Scam Of The Fitness Supplement Industry


Save Your Money: “Testosterone Boosters” Do NOT Build Muscle!






What is The Two Week Diet?

The 2 Week Diet System is a smart and simple, science-based diet that is designed to help people start losing several pounds of body fat and make it a routine within a couple of weeks. The system was created by Brian Flatt, a trainer, weight loss coach and nutritionist who grew tired of seeing clients constantly losing the “battle of the bulge.”

The 2 Week Diet works where other weight loss systems fail because it focuses on reducing cellular inflammation, which is the real cause of weight gain, and because it corrects the bad information dieters receive today.

The system has already helped thousands of people lose weight and has proved so effective that for a limited time we’re able to offer you an extra $10 off when you purchase the program today. This program normally retails at $37, but you can purchase it now for only $27!

What’s Included in The 2 Week Diet?

The Launch Handbook

The Launch Handbook is more than just an introduction to the diet. Instead, it discusses the science behind how we gain and lose weight as well as what needs to be done to attack that stubborn body fat that, until now, has been so challenging to get rid of.

In addition to this, The Launch Handbook will discuss the specific nutrients the body needs for this diet to be ultra-successful and the science behind those nutrients, and how they help you lose fat, increase metabolism and become much more healthy and energetic.



Diet Handbook

The Diet Handbook

The Diet Handbook is where the “rubber meets the road.” Unlike those “one-size-fits-all” diets, The 2 Week Diet Handbook will show you how to calculate your lean body mass vs. fat percentage, and will then provide you with a specifically tailored rapid weight loss plan to suit your body type. You’ll know exactly what to eat every day, how much to eat and when to eat it. In addition to this, you’ll discover the exact foods you must eat to maximize your body’s fat-burning potential and what foods you must avoid at all costs because of their ability to slow down or even stop the fat-burning process. Also included in The Diet Handbook is my ultimate, super-simple plan for keeping the weight you’ve lost off, while still being able to enjoy your favorite foods. This allows you to live a “normal” life without worrying about the weight coming back.

Activity Handbook

The Diet Handbook

While The Diet Handbook alone will produce truly amazing amounts of fat loss, The Activity Handbook can help you with your results. This was specifically designed for those who don’t have time to go to the gym every day—but it also includes a gym workout for those who do. And even if you don’t like to work out, I’ve developed an exercise program that provides “no excuses” because they take just 20 minutes a day, 3-4 days per week. The simple fact is, exercising for fat-burning is not about spending hours in the gym everyday. This is because fat loss is dependent on intensity— not time. Yes, it’s true you can lose weight spending an hour or so on the treadmill—but you’re never going to get rid of the stubborn body fat that way. The key to smashing fat-loss plateaus lies in short and intense, full body exercises that get every muscle in your body metabolically active. When you add a quality workout program with The 2 Week Diet, you truly have the ultimate “knockout punch” for extremely fast fat loss. The Activity Handbook also includes my ultimate Midsection Miracle Workout, which contains the only two abs exercises you will ever need if you desire a set of 6-pack abs. Many have said that this exercise alone is worth much more than the price of my system!

Motivation Handbook

The Motivation Handbook

Every great success starts with a decision to change your mindset. It’s your mindset and your internal motivation that get you the physical changes you want to see. This handbook will give you the techniques to focus on your goals and remain motivated throughout The 2 Week Diet and beyond into your everyday life. The Motivation Handbook includes a ton of high-quality and usable mindset and motivational tips, tricks, tools and secrets to not only get the ball rolling, but to ensure you stick with your diet and keep off all your lost weight.



Who Created The 2 Week Diet Program?

Brian Flatt is the creator of the breakthrough weight loss program The 2 Week Diet, which is a science-based approach to weight loss that helps people melt away several pounds of stubborn body fat within a couple of weeks. Flatt, now 44 years old, started his fitness career as a professional trainer, weight loss coach and nutritionist. As he became well-known in Southern California and demand for his services soared, he opened his own personal training facility called R.E.V. Fitness, which he still runs
today. “I want to help people learn what to eat, when to eat and how to eat to lose weight,” Flatt says. “I also want to help them develop the mindset, or willpower, to lose weight and keep off.”

Since writing The 2 Week Diet, Flatt has also become an in-demand health and fitness speaker known for delivering a message of hope to those wanting to lose weight — a message that weight loss doesn’t have to be a slow, tortuous grind, it is possible to lose weight quickly and easily with the
right system.

Customer testimonials

*Disclaimer – Your results may vary














Should You Develop Healthy Eating Habits to Lose Weight?

Should you go on a diet or develop healthy eating habits to lose weight? For  many people the first thing they think of when it comes to weight loss is that  they should go on a diet. The truth is that for long term benefits the habit of eating nutritiously is a much better option for several reasons.

Best Ways to Develop Healthy Eating Habits

The very mention of “going on a diet” implies that you will later come off of  that diet. That right there tells you that dieting is a short term approach to a  lifestyle issue. Sure fad diets may work in the short term but in the long run  they generally do not provide any real benefit. People want to lose weight and  keep it off. By learning the proper methods of weight control and maintaining  healthy eating habits you are much more likely to reach and stay at your desired weight. Providing highly nutritious foods in the proper amounts is the best way to fuel your body and control your weight.

Many “fad diets” gain short term popularity for the simple reason that they  provide short term, fast weight loss. These diets are often based on eliminating  some very nutritious foods and replacing them with shakes, energy drinks or  other magic potions, diet pills, high fiber concoctions or high priced processed  meals. Sometimes drastically reducing your calories is part of these diets. It  is very important to remember that your body is fueled by the food you eat. In  order to function at a high level, be healthy and energetic, it is vital to  supply your body with highly nutritiously foods. Removing nutritious foods from  your diet in a rush to lose weight is not a wise decision. In some cases fast  weight loss can do more harm then good.

Most people understand that your bodies metabolism is vital to weight  control. Think of your metabolism as your level of energy use. Using less energy  can lead to weight gain since body fat is excess energy that gets stored in fat  cells. By decreasing weight too fast it can actually cause your body to slow  down your metabolism. This in turn can cause you to gain weight back after the  initial fast weight loss of a diet. Known as the yo-yo effect, this is a leading  cause of frustration for folks looking to lose weight and keep it off. By  combining proper eating habits and sensible exercise you can effectively  maintain your metabolism working at its proper level which will help with  controlling your weight. Muscle strengthening exercise which directly increases  your metabolism is very important, as is regular cardio endurance training.

A few key points to proper eating should be kept in mind. Eating several  relatively small sized meals and snacks throughout the day is a better approach  then larger, less frequent meals. Do not skip breakfast – it really is the most  important meal of the day. Eating regularly helps maintain your metabolism.  Select fresh foods and real produce, including organic foods, are much better  food choices then highly processed, chemical and sodium filled foods.

More Tips to Develop Healthy Eating Habits

Many people think that eating nutritiously is difficult to accomplish. The  approach one should take is to develop healthy eating habits to lose weight,  maintain proper weight and maximize your health. Habits, both good and bad, are  hard to break. Once you develop healthy eating habits, those habits will be  relatively easy to maintain for the simple season your eating methods are just  that – a habit. Part of establishing a good nutritional program is learning how  to grocery shop for good food choices. Most visits to the grocery store lead you  to the same aisles and selecting the same food items. By getting used to always  buying a selection of healthy, nutritious foods it will ensure that you have  these items in your home.

Another misconception about proper eating habits is that nutritious foods are  boring, bland and not very tasty. Nothing can be further from the truth. Proper  food preparation, cooking methods, nutritious recipes and healthy food  substitution can lead to some incredibly healthy and delicious dishes.

With the proper attitude towards your nutritional habits it can be a fun,  healthy and delicious way to proper weight control. The dreaded “going on a  diet” approach can be avoided as you develop healthy eating patterns on your way  to good health and proper weight loss.

Do you think eating carbs will make your fat? Do you want to lose weight  while eating delicious meals? If you want the real solution to diet and weight  loss then you should follow a proper Fitness Diet Plan.

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Are You Looking to Lose Weight or Ways to Lower Body Fat Percentage?

Weight loss is often the main goal for people who start an exercise program.  But should you be looking to lose weight or rather should you be looking for  ways to lower body fat percentage? Many people who start a fitness program are  under the mistaken idea that their goal should be to lose weight. Weight loss  may be part of it but it should not be your only goal.

It is easy to step on the bathroom scale every morning and see how many  pounds it registers. For most people the real goal should be to reduce their  body fat level which is not exactly the same as reducing body weight. Excess  body fat is unhealthy for a variety of reasons. It is also considered  unattractive in our society. For these two main reasons many folks undertake a  program of exercise and improved nutrition. If the goal is to simply lose pounds  the person may be missing the fact that the scale is not necessarily a measure  of a person’s fitness level but it just tells the number of pounds they weigh.  Think about this example – suppose a person were to lose ten pounds of body fat,  but at the same time they gain ten pounds of muscle through strength building  exercise. In this case the body weight will be at the same number of pounds.  Obviously the weight has not changed. But in this example the person would  undoubtedly be much leaner, much stronger, with a faster metabolism and have a  significantly lower percentage of body fat. So even though the scale still reads  the same, this person is now carrying much less fat and is in much better  shape.

>>> Click Here for Weight Loss Diet Plans

This is not to say that people should not be paying close attention to their  weight. The above example may be rare in that the fat reduction was exactly  equal to the muscle gain. For most folks it will not work out that way. To  reduce your body fat level there are three main areas of focus. Neglecting any  one of these is a big mistake. These areas of focus should be (A )Developing  proper nutritional habits, (B) maintain regular cardio endurance exercise and  (C) engage in a strength training program.

Best Ways to Lower Body Fat Percentage

Proper nutrition is vital. All the exercise in the world will not make you  truly healthy if you do not fuel your body correctly. Fad diets should be  avoided and developing good nutritional habits should be your goal. Eating  healthy foods in the proper amounts is the way to deal with weight control and  increase your overall health.

Regular cardio endurance is helpful to increase the fitness of your  cardiovascular system, strengthen your heart and lungs, burn extra calories and  improve your overall physical and mental well being. For general  fitness purposes it is not important weather this is done running, biking,  swimming, on a treadmill or in an aerobic class. The important thing is your  exercise on a regular basis.

Muscle strengthening exercise plays a very important role and is often  misunderstood role in reducing body fat. The simple fact is that stronger  muscles make you burn calories at a faster rate. When you get stronger you also  get leaner! A person’s resting metabolic rate is determined by several factors.  One of those factors is the amount of muscle cells that are active. When a  person makes their muscles stronger they increase the number of active muscle  cells. Aerobic exercise does not have this same type of effect. With more active  muscle cells being supplied energy by your body at all times your metabolism is  working at a higher rate. This leads to more calories being used and a reduction  in body fat. Lean and strong people often tend to stay that way as their muscle mass is burning up a lot of calories on a regular basis. People who want to be  leaner should strive to become stronger and the end result will be a decrease in body fat.

So remember that focusing on these three aspects – proper nutrition, cardio  endurance exercise and muscle strengthening is the best way to lower your body  fat percentage. You can get more detailed information on ways to lower your body  fat, increase your metabolism, build muscle strength and achieve all your  fitness goals from The Fitness  Center Handbook.

Designing Your Fitness Diet Program

The Importance of a Fitness Diet

Along with following a proper high intensity strength training program you will really maximize your results by having a good fitness diet to follow. Developing good eating habits is very important for building muscle, reducing body fat and and of course your overall health. Most people have some desire to either lose weight or to reduce the amount of body fat they have.

Do not confuse reducing your body fat level with losing weight. It is not uncommon for people to increase their weight or keep the weight stable but be reducing body fat at the same time. This happens because they are building muscle and that is where the extra weight come from – more muscle mass. At the same time they are burning more calories, increasing the metabolism and NOT eating excess calories. This leads to decreased body fat levels. You become leaner as you build muscle and become stronger.

People who eat well but do little or no exercise will not develop their strength and endurance since they are not training their body’s muscle and cardio endurance system. On the other hand people who train hard and regulary but neglect eating well will not achieve maximum results since they are not providing the proper fuel (food) that their body requires.

Fitness Diet Guidelines

Going on a “diet” is something that in the long run may not provide a lot of benefit. A lot of people look for the latest fad diet, magic diet pill or special diet drink that will work wonders. This is never more than s short term solution to a lifestyle issue. Going on that diet already implies that you are going to come off that same diet in the future. The best approach is to thin that your fitness diet program is really based on developing good eating habits. We all know that habits are hard to break so developing good ones is really the way to go!

Having adequate protein is needed to help build muscle as the amino acids in protein are used by the body to maintain and build muscle tissue. Many nutritionists sugest that a healthy diet should be about 65% carbohyrates, 20% protein and 15% fat, ideally mostly unsaturated fat.

One of the frequently discussed topics involving nutrition and muscle training exercise is the area of nutritional  supplements. It can be really over whelming when you try to figure out what to take if anything. One simple suggestion it to supplement your diet with multi vitamins, whey protein and perhaps creatine. Creatine is one of the only natural and legal supplements that has been shown to provide additional strength training benefits when used properly.

Top source for your Fitness Diet

Detailed nutritional information can be obtained from reliable sources such as the US Government nutrition site. This extensive site offers a wealth of valuable and accurate resources to help you eat better, be healthier and get the most from your workouts.| Fitness Diet








Best Muscle Building Supplements Available

The video above provides great information to help you select the Best Muscle Building Supplement.

Muscle Building Supplements – The subject of body building and muscle building supplements is extensive and can be very confusing. many professional nutritionists will tell you that many of the sports nutrition and muscle building supplements on the market are unnecessary. On the other hand every body building and fitness magazine is full of ad after ad for miracle supplements that will yield incredible results. What should you do if you want to eat well and also add muscle building supplements to your diet?

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Muscle Building Supplements and Common Sense

Since we are talking about nutrition here the first step is that you should develop good eating habits and be following a proper fitness nutrition plan. It should be properly balanced between the three macronutrients (carbohydrates, protein and fat). The various food groups should be well represented. Excessive fats and refined sugars should be eliminated. Once these objectives are being met then you may want to consider adding additional quality protein as your number one muscle building supplement. Proteins vary in the quality; meaning that with some proteins more will be absorbed and used by the body. This is due to the specific amino acid profile of the protein. Whey protein, which is derived from milk, is considered a top muscle building supplement because it is highly absorbed by the body.

Best Muscle Building Supplements – Creatine

Creatine is probablythe best know sport nutritional supplement on the market today. Creatine is a protein like substance that is created naturally by the body and stored in the muscles. Studies have shown that when creatine stored in the muscles helps fuel the muscles for short term bouts of exertion. While many so called muscle building aids have been on the market creatine is one of the few supplements that has been proven through research to benefit the muscle building process. Some researchers suggest that this muscle building supplement is best used by simply mixing plain creatine powder with water and adding a small amount of sugar. Sugar is known to aid the body in absorbing creatine.

Best Muscle Building Supplements and High Intensity Exercise

If you choose to supplement your diet with additional protein or creatine powder is is important to understand that even the best muscle building supplement will only be beneficial  when combined with proper strength training methods such as high intensity weight training. The muscle should be stimulated with proper exercise and then rest and nutrition will enable the muscles to recover and grow stronger. You should combine brief but intense high intensity workouts, good nutritional habits (which may include muscle building supplements) and good rest and recovery. | Muscle Building Supplements