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 If you want more tips like this, check out MP45.com

#1 - Be Consciously Aware &

Study The Mirror
Stop concentrating on the scale and on your weight. Body composition,
in terms of muscle-to-fat ratio or body fat percentage, is more important
than what you weigh. The best gauge for your body is a mirror. Muscle
appears smaller than fat and also burns more calories for maintenance.

One of the most important pieces of advice I can give you is to be

consciously aware of every food you put into your body. Break each food
down to the macronutrient
level and shift your focus
from eating for taste to eating
for fuel. Focus on your meal
choices throughout the day
and your activity levels each
day to ensure muscle growth
and fat burning. Constantly
become a student of exercise
and nutrition. Prepare your
meals beforehand and make
time for the gym and other
exercise.

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#2 - It’s a Lifestyle
Don’t Deprive Yourself
“Rome was not built in a day.” Great things don’t happen overnight,
but with consistency.

Diets don’t work because they are too restrictive. Change the way
you live forever. Stay disciplined 80% of the time. Incorporate cheat
meals and take
breaks often so you
take small steps
back instead of
quitting altogether
or sabotaging your
progress.

It’s a marathon and

not a sprint, so
don’t burn yourself
out. Manage your
expectations by tracking your progress so you can check your results
when hitting a plateau. Mix up your workouts with fun activities to
keep it fresh.

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#3 - Feed THE MACHINE

Just like a car cannot run without gas, you can’t run without food. You
need to take in lots of nutrients.

However, there’s a difference between regular gas and premium gas.

Eat premium quality food, like healthy whole foods in their natural
state. You must also eat frequently to maintain blood glucose levels
and to prevent a catabolic
hormonal environment.

To maintain an anabolic
hormonal response, it’s
best to eat protein, complex
carbs, and healthy fats
every 2.5 hours.

Bodybuilders often say

they’d rather skip a
workout than a meal. That
should shed some light on how important it is to your system to retain
muscle and burn fat. Your body is smart at adapting, so the longer you
go without food, the better your body is at preserving energy.

Brought to you by You want your body to act as a furnace. Keep the fire
the Creators of stoked but don’t smother it.

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#4- Focus on the Type

of FoodS
Focus on a quality macronutrient
profile with a low glycemic index
for each meal. Cut out the refined
carbs which give you short bursts
of energy and then leave lethargy
in its wake.

Protein should constitute the

foundation for every meal; you
should rarely eat carbohydrates
alone as doing so creates the
dreaded insulin spike. Fresh
meats, fish, eggs, poultry, whole
grains, beans, legumes, fruits,
and vegetables are ideal for your
body and should make up the basis of your meals.

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#5 - Quality over quantity

Eat until you are satisfied, but not full. Also, never go hungry. It is a
balancing act.

You will do far better if you stop counting calories and you listen to
your body instead. 3,000 calories of Sour Patch Kids does not equal
3,000 calories of grilled chicken and brown rice. Your body’s hormonal
response is very dependent upon
the types of foods as opposed to
calories alone.

Also, eat in order of priority

because your body has natural
full mechanisms based on its
needs:

First, drink your water. A lot of

people think they are hungry
when they are actually thirsty.

Second, have your salad and vegetables to get fiber and micronutrients.
Your body will often stay hungry until these needs are met.

Brought to you by Third, eat your protein source.

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Lastly, go on to your calorie-dense carbs and fats.

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#5 - Quality over quantity

Moreover, learn about pre- and post-workout meals since these are
the most optimal windows of opportunity to gain muscle and burn fat.

I discuss the two critical nutrients and amounts for pre- and post-
workout meals in my MP45 Program.

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#6 - Water Only

Substitute all of your drinks for plain water with a lemon in it to alkalize
you. This by itself will shed off fat from the caloric reduction of what
you used to drink. You will also burn tremendous calories when drinking
cold water since your body has to heat the cold water up to meet your
body temperature.

Moreover, the more you drink, the more subcutaneous water will be
flushed out to give you a leaner look.

Aim for a gallon a day so your organs can function optimally and your
body can focus on fat-burning rather than detoxifying.
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#7 - follow a mentor

You must exercise! The calories you eat immediately go toward repairing
and refueling as opposed to storing.

Join a gym. Not only does it force you to workout since you are paying
for it every month, but there’s more equipment at your disposal. Just like
using a computer makes you more efficient than using pen and paper,
you will be able to achieve results quicker with all of the machines
at the gym than using your bodyweight at your home. This includes
the great promises
of home DVD sets.
Hundreds of people
have switched from
P90X and Insanity
to my best-selling
MP45 Program
because of the gym
component of MP45.

Models on magazine
covers belong to
gyms. You can try to bypass the process, but don’t expect great results
with shortcuts. Mirror someone who has gotten the results you want to
Brought to you by achieve. Don’t fall victim to trial and error.
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#7 - follow a mentor (cont’d)

High-Intensity Stimulation Training is a system I developed from my

collegiate All-American wrestling days. With this easy-to-follow H.I.S.T.
method, I doubled my bodyweight and got myself down to 6% body fat
naturally. I tripled my squat, bench press, and deadlift while running a
5:10 mile.

Even if you don’t get

my program, follow
a mentor!

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#8 - activate your twitch

muscle fibers
Not all training is equal. Weightlifting changes your body the quickest
because your body needs a central nervous system response to induce
adaptation and super-compensate with muscular growth. The more
muscle you have, the more fat you burn for sustenance.

Even hours after intense weightlifting is over, your body’s elevated

metabolic rate will force your body to continue to burn calories and fat.
However, you must reach an anaerobic threshold to achieve this. The
lower the intensity, the less calories you will burn when the workout
is over.

Take a look at sprinters

vs. marathon runners.
Sprinters clearly have a
more defined physique,
even though marathon
runners cover more
distance. Why? Intensity
during the workout
is what makes the
difference.
Brought to you by
the Creators of As the great Mike Mentzer said, you can tap a stick of
dynamite with a pencil all day long and nothing will

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#8 - activate your twitch

muscle fibers (cont’d)
happen, but one shot
with a hammer and it
explodes. Cardio burns
a lot of calories but
when done improperly
in terms of VO2 uptake,
it burns fat and muscle
at practically the same
rate.

To get more defined,

you must change your
muscle-to-fat ratio. Your
training should place a
heavy emphasis on fast twitch fibers. I explain proper cardio routines
that preserve muscle mass while burning fat in my MP45 Program.

Also, focus more on compound movements which expend more energy

than isolation exercises. Since these require more body parts, they
recruit more muscle fibers. Incorporate squats, deadlifts, bench press,
pull-ups, dips, stairs, and sprints. Try to choose free weights over the
machines since it activates your stabilizer muscles. Furthermore, try
Brought to you by to stand rather than sit while performing an exercise
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since you must activate your core to keep yourself
upright.

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#9 - workout the right way

1. The last reps of the set are the most critical moments that promote
growth. If you aren’t doing more weight, more reps, or something
your body isn’t used to, then your body has no real need to use vital
resources to grow.

I always need to out-think my body when I step in the gym. It’s a

chess match because the body adapts quickly to use less energy to
get through something. We are creatures made for survival, not for
building muscle. There’s no way around going to failure. Work like
a sprinter with intense sets though, not in terms of volume like a
marathon runner.

2. Focus less on the weight

and stop using momentum.
You are trying to grow your
muscle, not move the weight
from Point A to Point B by
jerking your body. Make
the muscle work instead of
making the exercise easier.

3. Concentrate on the negative

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portion of the rep as much as the positive. Take
the Creators of about two seconds each way and engage your mind
to bring more neural connections to the muscle.

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#9 - workout the
right way (cont’d)
4. Place the stress in the correct
position so you can stretch the
muscle fully before creating a peak
contraction. Pause and flex at the
top of the movement to flush the
area with blood. Make sure to do
intensity sets such as drop sets
and forced reps.

5. Always keep good posture in

your back by keeping your core
tight and your abs engaged during
the entire movement. Make sure
both sides of your body are in
balance by performing unilateral
movement workouts from time to
time.

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#10 - Ensure adequate

rest & recovery
Gains are not made in the gym. You actually weaken your muscles
when you workout. You also place heavy strain on your organs and
your central nervous system, especially if you go intense.

The growth, therefore, takes place outside of the gym. That is why
proper rest and adequate nutrition are so important.

During this restoration stage, nutrients and blood infiltrate into the
damaged tissue, building the fibers stronger than they were previously.
You must ensure adequate downtime and rest between workouts,
especially those that concentrate on the same muscle group. Research
shows that getting 8-9 hours of
sleep at night is most optimal for
releasing an anabolic hormonal
environment. Don’t get in the habit
of overtraining either.

While training long, frequently, and

intense is good for breaking mental
plateaus and further developing
a mind-muscle connection, you
can overdo it. Long term effects include insomnia, frequent colds,
Brought to you by and lethargy. I have overtrained many times before
the Creators of so take it from me. It is easy to get caught up in
the idea that because some is good, more is better.

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#10 - Ensure adequate

rest & recovery (cont’d)
Focus less on the hours spent in the gym and more on what you do
during those hours.

If you enjoy these tips, I provide hundreds more in MP45 along with
a full 45 day workout program and meal plan. I offer a 100% money
back guarantee. You have nothing to risk if it doesn’t work for you.

Best of luck with your fitness goals!

Your Mentor,
Jaret Grossman
Creator of MP45
MP45.com

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