“Health Foods” You're Eating Every Day Are Making it IMPOSSIBLE to lose weight!

Mike Geary, aka 'The Nutrition Watchdog' Certified Nutrition Specialist, Best-Selling Author Sais that the Health Foods” You're Eating Every Day Are Making Your Fat Cells SICK... Making it IMPOSSIBLE to lose weight, while also damaging your joints, disrupting your hormones, rapidly aging your skin, and even leading to Diabetes. Which means if you've been struggling to lose weight, whether it's months, days, or even years, then please pay close attention to the article below because you're going to discover it's NOT your fault... How many times have you promised yourself you were going to lose weight, and maybe even did, but then put it all back on… and more? How many times in the last couple years have you started a “diet” or workout program? Once, twice, 10 times? How do your failures make you feel? If you and I were sitting face-to-face, and I asked you point blank, after all you just read, “How do you feel?” What would you say? Look, weight gain, and weight loss, are serious concerns of yours, and I get it… … but these other issues are also very serious: Joint pain, muscle weakness, digestive issues, “old” skin and hair, stubborn belly fat, zero energy, and an addiction to carbohydrates… … and they’re ALL connected. You may be thinking this all sounds crazy, but let me ask you this... How many of the following are you currently struggling with? Stubborn belly fat that will NOT go away, regardless of the diets you try Painful or uncomfortable bloating (especially after eating meals) Fat gain in strange places (chest in men, belly in ladies, for example) Painful joints Digestive issues (IBS, gas, stomach discomfort, constipation and/or diarrhea) Dry, aging skin & hair (looking older than you really are...) Energy swings (low energy before eating, high after... then crash) Constant craving of carbohydrates Trouble sleeping (can’t fall asleep and/or stay asleep) Moody and irritable if you get too hungry Indigestion Your gut & stubborn belly fat... There is growing evidence showing the connection between a “leaky” gut and issues such as weight gain, thyroid problems, Type-2 Diabetes, a lack of energy, digestion problems (constipation, bloating, gas, diarrhea, indigestion, etc.). Basically, your gut works like this… Your entire digestive system, from your mouth to your hind end, is one long tube that’s actually outside your body… even though it’s inside. This long tube has very strong barriers that keep toxic substances OUT of your body, and when these barriers are damaged, as in the case of leaky gut, then food particles and toxins that are not supposed to make it into your blood stream and lymph system, are there, which then makes organs like your liver have to work double time to get rid of this toxicity. This heavy workload then makes your liver get sluggish and bogged down (imagine yourself having to do the job of 10 people in half the time and how that would make you feel)… When your liver gets sluggish it makes it nearly IMPOSSIBLE to burn fat, because that’s where your fat gets processed… … but it all starts in your gut. Your intestines have small hair-like features that line their walls that help shuttle food along, aid in digestion, and help shuttle nutrients from your digestive system into your bloodstream to be used by your body. Unfortunately the foods you eat, including many foods falsely labeled as “healthy”, as well as too much stress, a lack of sleep, too much alcohol, a lack of Vitamin D, and more can damage this delicate system... ... Causing toxins to be “leaked” into your body, leading to weight gain, an inability to LOSE weight, achy joints, constipation, bloating, rapidly aging skin, zero energy, hormone problems, etc. What foods can lead to such a horrible situation? The biggest culprits are the “health foods” you eat every day, and have been told are the healthiest by big food corporations, your doctor, health teachers, and even the government. You often hear vague claims in the news that "sugar is bad for you" or that "wheat and gluten are bad for you", but do you truly understand what these foods do to your insides? Most people DON'T understand the reasons... ...and the fact is that some of the foods you’re going to discover can not only DESTROY your digestive system, but also hormones and metabolism. Not only that, but as you'll see below, there's a common plant-based food that you probably eat in restaurants frequently (I bet you ate this at least ONCE in the last week), and this common plant food is proven to CAUSE heart attacks! That's the excerpt of one of the best Books that I've read in order to become fit and loose wheight. Please give it a look and you'll see that is well spent money Click Here!


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Complete 20 pull-ups in 8 weeks!(fourth week plan) | FitFastStrong

Set 1 - 5 reps
Set 2- 6 Reps
Set 3 - 7 Reps
Set 4 - 8 Reps
Set 5 - 9 Reps

Day 2
Set 1- 7 Reps
Set 2- 6 Reps
Set 3- 7 Reps
Set 4- 8 Reps
Set 5- 9 Reps

Day 3
Set 1 - 10 Reps
Set 3 - 8 Reps
Set 3 - 7 Reps
Set 4 - 6 Reps
Set 5 - AMRAP(as much reps as possible) "


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Complete 20 pull-ups in 8 weeks!(third week plan)

Day 1
Set 1 - 6 reps
Set 2- 5 Reps
Set 3 - 4 Reps
Set 4 - 5 Reps
Set 5 - 6 Reps

Day 2
Set 1- 6 Reps
Set 2- 5 Reps
Set 3- 6 Reps
Set 4- 5 Reps
Set 5- 6 Reps

Day 3
Set 1 - 7 Reps
Set 3 - 6 Reps
Set 3 - 5 Reps
Set 4 - 4 Reps
Set 5 - AMRAP(as much reps as possible) 


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Humor- Don't be that guy!


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Complete 20 pull-ups in 8 weeks!(Second week plan)



Day 1
Set 1 - 5 reps
Set 2- 4 Reps
Set 3 - 3 Reps
Set 4 - 4 Reps
Set 5 - 5 Reps

Day 2
Set 1- 4 Reps
Set 2- 4 Reps
Set 3- 3 Reps
Set 4- 4 Reps
Set 5- 6 Reps

Day 3
Set 1 - 4 Reps
Set 3 - 4 Reps
Set 3 - 4 Reps
Set 4 - 4 Reps
Set 5 - AMRAP(as much reps as possible) 


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How many calories do I need?

Well the first thing to do for determining the amount of calories that you need ( for weight loss or weight gain) is calculate your BMR.

The BMR is nothing more than the amount of calories that you spend in 24 hours without doing  anything.

For Men:
BMR = 66+(13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

For Women:
BMR = 655 +(9.6 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

After that if you want to lose weight you need to decrease 500 kcal and if you are not seeing results you should adjust and decrease 250 kcal.(increasing for weight gain).

In the next days I will talk about carbcycling and nutrient adjusting.


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Top 5 Beginner Mistakes in the Gym

1-Going to the gym without a work routine (and if they have it without knowing the work routine)!
You always should hit the bars knowing what you have to do and how many reps.

2- Hitting to hard.
You should not put weight for show off and do reps with no quality!

3- Talk between sets.
If you are doing strength training is ok to talk but, if you're doing resistence training you dont have the time to because your rest should not be much more than 1 min!

4- Dont use proper form!
You always should use a great form. If not the results wont be great.

5- Dont follow a nutrition plan.
Nutrition is 70 % of your results. If you dont eat right you wont see results!


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Complete 20 pull-ups in 8 weeks!(first week plan)



Today I bring you a plan in to help you to reach the good mark of 20 pull-ups!

So first you have to practice a little to reach the mark of 5 pull-ups(it's easy) .

WEEK 1
Day 1
set 1- 4 pull-ups
set 2- 3  pull-ups
set-3- 2  pull-ups
set 4- 4  pull-ups
set 5 -5  pull-ups

Day 2
set 1 - 4  pull-ups
set 2 -3  pull-ups
set 3- 3  pull-ups
set 4- 4  pull-ups
set 5 - 5  pull-ups

Day 3
set 1 - 4  pull-ups
set 2- 4  pull-ups
set 3- 4  pull-ups
set 4- 3  pull-ups
set 5 - AMAP (as much as you can)


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Myths about lifting weights!




1-I cant lift weights every days!
Wrong- Those who lift weights every days, divide their trainings into body parts!

2-Lifting weights causes varicose veines.
Wrong. Some kind of trainings can help to fight varicose veins!

3- Children can not lift weights!
Wrong. Today there are specific trains for children!

4- The much protein, the biggest muscles!
Wrong. Our organism can only absorve a little percentage of protein!

5- We need to change the training, so the muscle wont accustom to the training.
True. We need to adjust the weight periodically .

6- We need to wait 3 months to see results!
Wrong. Some results are visible after 2 weeks!


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Motivational Video - I am a champion


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How to squat in the perfect form!

Today i bring you a video made by strong lifts that teaches you the best technique to squat.
See this and learn.


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How to stay motivated!

Some people start doing exercise but after some days they quit. So how can you stay always motivated?

1- Get a partner
This is the most important thing because if you are committed with somebody "YOU MUST NOT FAIL".

2- Trace realistic goals
Dont dream to loud, you need hard work to stay fit fast and strong.

3-Get yourself new clothes.
When you reach your goals(lose weight, gain weight) buy yourself new clothes for your new weight as a reward!

4- Dont stick always to the same kind of training.
Do what work for you, not what work for the others, if you see results(more strength ,more size, less weight) you'll stay motivated!

5- Do a cheat meal every week.
If you do a cheat meal, you will increase your metabolism and you will have less cravings!


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How many reps should I do ?

One of the first things that people ask is :" How many reps of each exercise should I do?"
Well the answer is: "It depends!"

It depends on what your objectives are.

If you want to gain strength but not size(sarcoplasmic mass) you should do 1 to 3 reps.

If you want to gain strength and some (not much) size you should do 3 to 6 reps.

If you are only concern about size you should so 6 to 15 reps.

That info you should only use when you practice weight lifting for some time. If you are new to weight lifting the best you can do is search some good beginner program and do it until you understand the concepts.If you still have doubts please get a copy of Visual Impact which I know is the best Fitness program.


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Why women should lift weights?




A lot of women don't want to do weight lifting because they think they will become like this :

well i'm sorry to disappoint you but that is not (naturally ) possible. All women should lift weight for this reasons:

1- you will become physically stronger.

2- you will burn more calories so your levels of body fat will stay low.
3- you will gain strength without bulk, unlike men, women dont gain size with strength training because they have 30 times less hormones.

4- You will reduce your osteoporosis and other diseases(diabetes, heart attack) risk.

5- You will improve your attitude and fight depression.

6- and last but not least:

you will become like this:



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How to gain Weight?


So you are too thin and want to gain weight? There are some things you can do that will put you on weight fast!


1- Eat more calories.
Remember the Law of energie balance ? So you have to eat more than your body need. Start counting the calories that you consume during a normal day and then add 500 cal and try eat more 500 calories day during 2 weeks, if you dont see results add more 500 cal and try it 2 more weeks. Always prefere good foods, dont eat junkie.

2-Start Lifting
If you start consuming more than your body spends, you'll become fat and you want to gain weight from lean mass! You need to lift weights 3-4 times a week, preferably a strength training(like this), focus on strength because size will follow. If you are getting stronger and stronger I can assure that you are gaining weight.

3- Eat Healthier
Cut the bad fat always go for "good fats".Yes you want to gain weight, but you don't want to gain weight in form of fat. Cut out the candys and the McDonalds food!


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Understanding what you eat. (Part I)



So we all talk about calories but, if you were telled to explain to somebody what a calorie is, what would you say? Right you dont know.
The best way to begin is with the definition of a calorie: The technical definition of a food calorie (kilocalorie) is the amount of heat required to raise 1 kilogram (1 liter) of water 1 degree Celsius.
The word “calorie” is used interchangeably to describe the amount of energy in food and the amount of energy stored in the body as adipose tissue (body fat) and glycogen (stored carbohydrate). For example, a donut contains about 210 calories and a 25-minute jog on the treadmill burns off about 210 calories.
Note that when we speak about burning body fat we are talking about releasing calories from our body, burning them to fuel our activities.
So that leads us to the Law of energie balance:

The Law of Energy Balance:
To lose weight, you must burn more calories than you consume each day.
To gain weight, you must consume more calories Than you burn each day.
But if your looking for the best diet out there you should check the Mike Geary, aka 'The Nutrition Watchdog' Diet. It's the best Diet ever


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Gain Muscle or Lose weight?


All the begginers have the same in mind. I will enter in a gym to burn fat and gain muscle! But how to do that?
Well I'm really sorry to inform that unless you have the Usain Bolt genetics you wont be able to do that.

You can do that but in different phases and the explanation is pretty simple. You have to be in caloric deficit to lose fat and to gain muscle you need to consume more calories than the ones that you spend.

Ok so lets go see the phases!
I recommend you to first loose weight, so if you're new go check our weight loss diet and do our full body workout and after the weight training do some steady state cardio (you dont need to do HIIT cause your heart rate level is high from the weight training.


Ok you are already skinny so what should you do? First of all you will cut on cardio. Second you will do our hypertrophy training to increase the sarcoplasmic mass, and you will do our bulk diet!

So you are now bulky and want to reduce the max body fat and increase the muscle density and tone!
Well do our max density and muscle tone training 5 times a week, do our cutting diet,and you can do 20 min of HIIT with 30 min of steady state cardio after the weight session!


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Welcome

Hi and welcome to Fit,Fast and Strong. In this website you will learn how to train, how to increase your strength, how to inscrease your stamina and how to be your best.

Dont expect that this is too easy but after your training you can go home and say : "Mum, I'm a true man !"

Be Fit, Fast and Strong.

C ya!



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