Third World Squat Stretch and Hip Mobility

​Ever heard of the Third World Squat?  Well the name describes itself.  Most third world countries are given that name for the basic fact that they are so poor that even small luxuries like chairs or insect repellent don’t exist.  Since many insects or small animals are deadly in these countries, the people cannot sit down on the floor.  So for rest, theydo the third world squat, which is shown below.

                                              

If you notice, their heels are on the ground while they are squatting, and for them this is for rest!  In developed countries such as ours, things like shoes or sitting in chairs all day tighten our hips and thus, the third world squat is impossible.  Whether your in an office all day or an avid gym goer, the third world squat stretch should be done everyday.  All you have to do is put your feet shoulder width apart and slightly pointing outwards, then squat down as far as you can and hold it for 2 minutes at a time.  Holding it for so long tires your muscles which results in them releasing their tension, allowing you to go lower.  This is something great to do before a leg workout or after.  Hip mobility is very important and many of us don’t focus on it.  So challenge yourself, get off the computer and try it right now!  

ADVOCARE, Pros use it

24 Day challenge

If you buy a 24-day challenge this week, I will send you one of theses items, all you have to does to shoot me an email at edgardobalan@hotmail.com and tell me which one you want!!!!! Do it now!!

Advocare discount

I think the picture says it all my friends. I really believe that Advocare can change your life as much as it has changed mine, so I am giving a 20% discount to everybody who lives in the @Fort Myers and @Naples  area. All you have to do, is shoot me an email at edgardobalan@hotmail.com and I will tell you how to do it. 

You and your body deserve the best!!!!

Tips To Get Bigger and Leaner

I'm going to give you some tips on maximizing your gains at the gym. These are just some simple advices that will make your muscles look bigger and leaner in a matter of weeks without using any supplement.

1. More Reps, Even if it means less weight

    You have to put your pride aside and do more repetitions per exercise even if it means to lower the weight. If you want your muscles to be bigger and leaner, you need to focus on putting them through time under tension, and the way to do this, is by increasing your reps to at least 12+, even if that means lowering the weight to a 75% of your max. Another important thing, is to only rest 1 minute between sets. 

2. Rest each body part at least 4 days.

    Rest is where the muscle is actually growing. So it is necessary  for each body part to rest for at least 4 days in order to recuperate and regenerate itself appropriately. Believe me, if you are working each body part with more than 12 repetitions per set, you will need those 4 days to recuperate. 

3. Get Lean

    Getting lean will give your muscle more definition, and it will make them look more vascular, which gives the illusion of a bigger muscle.

4. Do drop sets

    Going back to time under tension. Drop sets are great, and they should be incorporated in the last set of every exercise. They will make you burn more calories, boost your metabolism, and get bigger and leaner muscles.

5. Eat Clean

    I dont care if you are in a bulking phase or in a cutting phase, everyone should always eat clean. Nutrition is extremely important in transforming our bodies, and the mistake that many people do, is that they eat unhealthy during their bulking phase, which simply makes them gain fat. The problem with this is that when the cutting phase comes, they loose all the weight back. I invite you to eat clean since the beginning and actually gain muscle. It will take a little longer, but it is worth it.

6. Boost your metabolism

     We need to constantly boost our metabolism if we want to burn more calories and to have more energy throughout the day. One of the simplest ways to boost our metabolism is by drinking lots of water, and eating at least every 4 hours. this will make your body burn more fat, and maintain muscle.

I hope these was helpful, and let me know if you have any questions. 

Advocare 24-Day Challenge Review

So Advocare has a package called the 24-Day challenge, in which they claim to take the toxins out of your body, give you overall nutrition and wellness, raise your energy levels, and all these while loosing weight. I don't know about you, but it seems too good to be true, especially in only 24 days. Well, let me tell you guys that it is true! The 24-Day challenge does all the above and more. It is crazy effective, and all these while being healthy. 

The science behind it is really simple. The first phase is called the cleanse phase, and its purpose is to cleanse your body from toxins and prepare it for optimal absorption of nutrients, vitamins, and good fats. This phase goes from day 1-10. The second phase is called the Max Phase, and its purpose is to fuel your body with the necessary nutrients, vitamins, fats, and metabolism booster, for it to loose weight while staying healthy. This phase goes from day 11-24. 

The challenge consists of:

Phase I:

• Herbal Cleanse-Citrus: helps to cleanse and detoxify your body.
• OmegaPlex®: essential fatty acids for increased overall wellness.
• AdvoCare Spark®: nutritionally-advanced energy

Phase II:

• Metabolic Nutrition System (MNS®): Your choice of Max C+ (appetite control), Max E+ (energy), or Max 3 - for weight management, appetite control and overall wellness.
• Meal Replacement Shake - your choice of chocolate mocha, chocolate, vanilla, berry or non-dairy dark chocolate: Complete nutrition in a great-tasting shake!
• AdvoCare Spark®: nutritionally advanced energy

And as I was saying before, it works. I did it myself, and the results were unbelievable. To be honest, I was very skeptical to do the challenge, because I wasn't too sure about doing a cleanse and having to take supplements. But i give it a shot because I saw a couple friends having crazy results. Therefore, I just did it, and I am glad I did. The quality of the products is unbelievable. The cleanse does not make you go poop every two hours, and the Spark doesn't give you the jitters. Not to mention that the Meal replacement shake is incredibly delicious. And I guarantee you that you will loose fat. 

Moreover, although the products work better if you exercise, it does not requires you to do it. And it works equally effective on man and woman. I strongly recommend the Challenge to everyone, no matter the level of fitness you are in. I don't  care if you are young, old, obese, fit, man, or woman. These will make you loose fat, and break any plateau. 

IF YOU ARE INTEREST IN BUYING THE 24-DAY CHALLENGE, GO HERE: 
- 24-Day Challenge

Advocare Scam

Advocare has incredibly great products that have the power to change your life. In addition to that, it is also a great business opportunity. I don't care what you have heard about MLMs, Network Marketing, or anything like that, with Advocare you have a chance to make some serious money. As a matter of fact, it is fairly easy and it does not require for you to invest more than 80 dollars a year. The way to do it is simple, you become a distributor by simply paying 80 dollars, and you automatically get a personal 20% discount on any product you want to buy for yourself, as well as a distributor kit that is worth 50 dollars. So you are only really investing 30 dollars. The distributor kit comes with a box of 14 packs of Spark, a box of Slam, and various brochures, training CDs, and catalogs. In addition to that, Advocare creates a website for you so you can send people there to buy the products online, of which you will get 20% of what they spend. No to mention that that 20% can eventually become a 40%. This means that by only investing 30 dollars, you have the potential to have a 40% discount and 40% earnings of what people spend in your website, and you don't even have to touch the merchandise. It is that easy. And listen, if people are saying that it is a Scam it is simply because they did not even try, or because they think it is too good to be true. I invite you to do it my friend, and make some money. Plus you will get a discount on the products yourself, and believe me the products work. When I signed up, I split the cost with a friend so we only paid 40 dollars each, but it worked so well that he decided to get his own account. I forgot to mention that if someone signs up on your website, you also benefit from whatever that person earns. However, it is not a pyramid scheme simply because you only benefit from them as long as their discount percentage is lower than yours (you get the difference between theirs and yours). Once that person makes it to the same percentage or higher, they become partners of yours. That is what makes it possible for you to get on top without having any "connections" or anything like that. It is not a SCAM! IT IS NOT A SCAM!

Ps: If you have a lot of friends, if you are likable, and if you know people that care about their health, this is for you!

If you want to sign up as a distributor go here, and I will be your Sponsor....I will help you in every step of the process:

https://www.advocare.com/130719744/Enrollment/MemberBasicInfo.aspx

If you want more info, or samples, or even meet with me and ask me whatever question you want to know, email me here: edgardobalan@hotmail.com 

Best fitness channels in YouTube

If you like working out, getting ripped, and receiving advices from guys that speak the truth and share their experiences, you should subscribe to these channels. These people are not afraid to tell you the truth about gyms, supplements, and traditional weight training. Even tho they are not all experts and academics in the fitness realm, they share their experiences and tell you what worked for them (and the results are evident). I respect each one of them, and I watch their videos every day. They are all extremely motivating and inspirational.

Here we go:

1. Elliott Hulse's Strength Training Channel
    Elliott Hulse is the man! If you want to learn about strength training, the different layers of strength, and how to breath into your balls, this is a channel that you must follow. He knows what he is talking about, he is a Certified Strength And Conditioning Specialist, Nationally Ranked Strongman, Holistic Lifestyle Coach and owner of Strength Camp, a Sports Training and Fitness Boot Camp service in St. Petersburg Florida.

2. Scooby's Home Bodybuilding and Fitness Workouts
    Scooby was born in 1961 and he looks better than you and I. He tells you things as they are, and have no problem calling out the fitness and supplements products that claim to work without you putting any effort. He covers everything in fitness, and he can help you whether you are a beginner or an everyday athlete.

3. Mike Chang's Six Pack Shortcuts
    Mike Chang gives great tips on nutrition and working out. Plus, the guy seems to be such a nice guy.

4. To Help You, Make A Better You
    The Barstarzz are incredible, these guys do the craziest things. And they do it all in a playground or at the beach. 

5. CT Fletcher
    CT Fletcher has no patient for excuses or anything of that sort. He is a veteran, and has been 3 time world champion in benching and curling. This channel will pump you up!

6. Mike Rashid
    If you want to see some crazy workouts that incorporates power, strength, and endurance, this is your channel.

7. CrossFit
    I don't do CrossFit, but you have to respect the sport. Those guys do crazy workouts and put their bodies to the limit. It is definitely interesting to watch, and there is a lot of workout ideas to take from this channel. 

So there you go guys, these are the top 7 channels to follow in Youtube. 
Enjoy!

Workouts Every Man Should Do

There are certain exercises that every man should be able to do period, but even more so if he is considering spending money in any kind of fitness activity. There is absolutely no need to invest money in a gym membership if you are not able to do the exercises that you will see in the list, simply because there is no need to get fancy with weights and accessories before you can even handle and master certain movements that involve your body weight. It is extremely important for everyone to be fully aware of their bodies, and to fully control and dominate their own weight. These ability and awareness will give you a strong foundation and athleticism. Therefore, don't waste your money in a gym membership to get as strong and as fit as you could get for FREE. That way, when you do master these exercises and go to a gym, you will really take advantage of the accessories and different tools that a gym has to offer. You will really get your money worth because from that point on, you will develop in a way that you would no be able to develop outside the gym (at least for free). But before that, it simply doesn't make sense to go to a gym and waste your money getting to the same level of strength that could be getting for FREE. Anyways, these are the exercises that every man should do before entering a gym:

1. Jogging, for at least 15 mins

    Every man should be able to jog for at least 15 minutes. If you are not able to jog for 15 minutes, instead of looking for a gym membership, get yourself a nice pair of sneakers and start jogging. Try jogging 5 minutes first and add 2 minutes every week. If you aren't able to jog 5 minutes at a time, then jog for 1 minute and walk for 30 seconds and repeat these for at least 6 times. Then increase those times every week. Jogging will help you with your stamina, your cardio, and your weight.

2. Push-Ups, at least 20 reps

    Everyman should be able to do at least 20 push-ups in a row. If your are not able to do these, start doing some push-ups my friend. Start with as many as you can, and when you can't do any more, drop your knees to the ground and do 5 more. Push-ups will strengthen your chest, your back, your bicep, your triceps, and your core.

3. Chin-Ups, at least 10

    Every man should be able to do at least 10 chin-ups. This exercise will strengthen your biceps, chest, shoulders, and core. If you have difficulties, jump to a position where your chin is above the bar, and go down as slowly as you can. This will make you stronger.

4. Pull-Ups, at least 8

    Chin-Ups is my personal favorite exercise. It is good for your biceps, triceps, chest, back, shoulders, forearms, and core. If you can't do it, do the same thing as the chin-ups.

5. Dips, at least 10

    Every man should be able to do 10 dips in a row. It is a great exercise for the triceps, the chest, and the core. If you can't do dips, do the same thing as with the pull-ups and chin-ups.

6. Squats, at least 10

    You thought I was going to forget about the lower body, well I did not. Every man should be able to do 10 squats. If you can't, do as many as you can at least 3 times a week, and that number will increase in a couple weeks.

Every man should do these 6 exercises before entering a gym. It is important to be aware and to dominate your own body-weight. These exercises will make you stronger, bigger, and leaner, without lifting a single weight. Therefore there is no need for you to pay a gym membership to get as strong as you could be getting for free in a park or in your own house.

Drink more water to get fit!

2 questions for you:

- Do you drink water?

- How much water do you drink?

Listen people, if you don't drink water don't even bother worrying about dieting, working out, loosing weight, building muscle, taking supplements, or anything related to health. Instead, just start drinking water now. Drinking water is as important as breathing, but for some reason we tend to forget about the fluid that constitute more than 60% of our bodies. People have replaced water with all kinds of juices, coffees, energy drinks, and sodas. No wonder why there are so many diabetic, dehydrated, and obese people out there. 

Don't get me wrong, I understand that a coffee wakes you up in the morning far more effectively than a cup of water, and that a Coke or an Orange juice tastes much better than a water bottle. But come on! you are just putting caffeine and sugar in your body. These drinks will dehydrate you and make you weaker, while drinking water would improve your energy and focus, boost your metabolism, flush out the toxins in your body, improve your skin, reduce your risk of heart attack, and more. I could write a book listing all the benefits of drinking water, so do yourself a favor and drink some water right now. And if you diet or workout, you need to drink even more water. People that are trying to achieve fitness goals, whether it is to gain muscle, lose fat, or perform better, are constantly pushing their bodies and therefore need better care than people that aren't. Without drinking the proper amount of water, you will not be able to build muscle and burn fat efficiently. Moreover, if you are not properly hydrated your blood volume will decrease, which will cause a reduction in the supply of oxygen to your muscles and consequently make you feel tired, which would affect your performance. Water also assists your muscles in their ability to contract, and it lubricates your joints, which reduces soreness. Therefore, water will help you gain muscle, lose weight, and improve your performance. 

Seriously, just drink more water and you will automatically see positive results in and out of the weight room.