4evertoned- One stop solution to a lean, toned You

Hey everyone,

I know it's been quite sometime since I've updated this page and I am sorry just been loaded with a lot of other obligations but I'm glad to say I am back. Recently I received an email specifically asking me how can one build a bigger butt.

While I'm currently working on a great article that will erase the reasons why you are having problems building the butt of your dreams and what exactly you should do to get there I know many of you are going to the gym and I don't want you wasting your time no more.

There are two exercises you definitely want to include in the gym and I see a lot of women and heck even men don't like performing these exercises.

Now men might be saying this is just a message for women because everyone wants to have a butt like the stars on tv, but that is so far from the truth. Men if you want to get faster, and blast your friends away on the weekend while playing your favorite sports than you too better institute these two exercises.

Are you ready to see what 2 exercises I'm talking about?

The two exercises are the squat and the lunge. Big surprise? Well it shouldn't be. Perform squats and lunges recruit the muscles of the glutes in a way that many exercises simply do not. If you are looking to get a bigger butt, or just add some speed you need to add perform these exercises into your routine. And no I'm not talking about squats where you can perform 100 reps in a set either.

You need to add heavy resistance if you are going to add strength and size to your backside. Here are some quick tips to get you there:

1. Pick a resistance that you can only perform 8-12 repetitions. (This range of reps has been shown to be the best for muscle growth.

2. Keep your rest between sets to only 30-60 seconds. (This will help increase the amount of growth hormones releases in the body meaning you will burn more fat, and help maintain lean tissue.

3.Diet Diet Diet, while I dont like using this word, it seems to be the one that people are most familiar with so that's why I'm using it. You need to eat between 5-8 small meals a day. This will ensure to you that you get all the nutrients needed to not only perform the workouts you do as well as keep your metabolism high so you can burn more calories 24/7. Be sure to include protein with each meal because it helps repair muscle tissue.

These three tips will help you get the effects of a nice looking butt in no time. So what are you waiting for jump into your car and head to the gym. Or you can do what many others are doing now and have the workout come to them. What am I talking about? Stay tune, more on this in my next message.

Geovanni Derice
Fitness Coach

Posted by Geovanni Derice at 11:25 AM | Permalink | Comments

I just came off watching a wonderful basketball game that pretty much kept me on the edge of my seat. I could not help but think how many people every single day can make a decision that can change their life, they are living their lives almost like they were on the edge of their seat. At times you question yourself and ask whether or not you can do something or you think you can be you are not quite sure. Let's go a little bit deeper with this.

I'm sure people have come to you and said that your dreams of visions are not possible. My answer to that is flat out, "SCREW YOU". I can careless what your situation is without faith you are going no where, that I must say. If you do not believe that a new body, a healthier body, a better looking body can be achieved no matter your age or situation then I cannot help you and this blog isn't for you. Something inside has to click my friends, it really does. I know personally for myself that looking good makes me feel GREAT. Call me a pretty boy but just not having my haircut just right can mess me up for days. How about you? Is there something about yourself, about how you look that messes you up for days, months, even years??? If so, what are you going to do in order to change that? Many will say well I don't care, I'm old, or many will say I never did it before when I tried so why try now. My answer? The reason life is so great is because you cannot tell what is in store for you in the future. I can be writing this today to you now and gone tomorrow, sad but it's very true. Really live your life to the fullest and remember that your goal is yours and do not let anyone keep you from achieving that. So today, it's my challenge to you to say I am not going to look like this no more because I'm pursuing a life of happiness, a life of confidence, a life of self-pride. I'm going to take this challenge with you, will you leave me on this trip alone or will you join me? Visit my site at www.4evertoned.com and lets get you to a better YOU.

God Bless you all.

Geovanni

Posted by Geovanni Derice at 11:38 PM | Permalink | Comments

When looking to turn your body into a fat burning
machine, you need to have weapons in your arsenal to
have this machine fueling and literally melting the
fat right off your body. There are 6 rules to create
your own fat burning machine. How would like to sit
down and know that your body is burning fat right
now? Yes just by sitting down with these 6 tricks
you can burn more calories.

Well here are the 6 commandments that should be
followed if you are to have a fat burning machine:

1-Eat every 3 hours which would equal to about 5-6
meals a day depending on how many hours you sleep
this can vary.

2- Have a lean protein(turkey,chicken,fish)
carbohydrate and fat at each meal. Good fats that is
like olive oil, fish oil would do well here.

3- Drink lots of water. (Duh!) Approximately .6 to
.7 ounces per pound of body weight. Example: A
person who is 100 lbs would need to drink 60 ounces
of water a day.

4-Eat 25-35 grams of fiber a day.

5- Eat whole natural foods instead of processed
"white" foods like white flour, high sugar and low
nutrient based foods.

6- Take a multi-vitamin and an Omega 3 supplement
every single day. Not 3 times a week, EVERYDAY.

Posted by Geovanni Derice at 9:12 PM | Permalink | Comments

I know that you are probably thinking about how you
will now be visiting the bathroom every 2 seconds
because of the addition of fiber into your diet. If
you told me that there is a chance to decrease heart
diseases and cholesterol and occasionally your bowel
movement would be a little out of wack, I'd take it
hands down. Anyone else willing to take that bet
with me? Fiber and Good health work hand and hand,
so let's find out what are the top fiber rich foods
to help us not only with good health but also with
shedding pounds.

When thinking about fiber, we are talking about
foods that can actually suppress our appetite,
meaning we eat less, and that will help us when it
comes to fat loss. Remember in order to lose fat we
must take in fewer calories than we put out,
therefore is a key player to this equation.

Here are the top fiber rich foods you should be
adding to your diet:

Apple with the skin
Unsalted Nuts: Almonds, Peanuts, Walnuts
Green Vegetables: Broccoli, Brussel Sprouts,
Oat Bran Cereal
Beans
Berries: Strawberries, Blueberries, Raspberries

An easy way to get these in is having bran cereal
for breakfast with an apple and having a cup of
berries and a handful or two of nuts. Then for
dinner you can have your salad or green veggies with
some lean protein.

For more information send an email to info@4evertoned.com
 

Posted by Geovanni Derice at 9:02 PM | Permalink | Comments

Hello everyone I would like to welcome you to 4evertoned's very own blog. Here you will find great information about how to get in shape and change your life 4ever. Changing your body is a challenge, which is why it's so worth getting. Think back to anything you ever wanted and you will see that you had to work hard to get it. Now that you have it you are happy and do not know what your life would be like without it. Changing your body is carries the same value. Until you change your body, you cannot imagine what your life will be like. Better Social Life, peace of mind, clean bill of health, energy, pride, confidence, I can go on and on about what changing your body will do.

If I had to sum it all up I would have to say 4evertoned is about changing your life. A life of happiness and confidence is not that far away. In fact you can taste it right now by just closing your eyes and remembering what it was like 20 lbs ago or 30 lbs ago. How going to the beach did not require any deliberation or going out on a date was the thing to do. Do not let your body stand in the way of living life to the fullest. Take a stand now and make a change on how you care for you body and you will see how it will care for you life. Look forward to continue posting and changing lives.

Posted by Geovanni Derice at 8:35 PM | Permalink | Comments