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Fat Loss and Weight Lifting Tips (episode 1)

Would you like to know the most effectively way to lose body fat and gain muscle tone at the same time? Well then, keep reading...

In the video I talk about how much should you lift and why lifting is good for you when you are on a calorie deficit for fat loss and the difference between anabolic and catabolic processes in the body:

Maintenance is what your body needs to stay the same and never lose. Anything over that is how you gain weight. Some days you might eat under, and other days over. If it's too much over that is how we gain weight or get frustrated because we stay the same.

For fat loss the trick is to stay at maintenance, but also have most days during the week UNDER maintenance to lose fat. If done consistently this is like paying off a debt. It happens slowly over time, just like paying off a mortgage debt. It is the consistent payments that pay it off.

What matters is the calories at the end of the day in the 24-hour period, extend that out 7 days, 30, 60, and 90 days for results.

Fat loss is catabolic. This is counter-balanced by weight lifting which is anabolic.

Also see: How many calories for fat loss.

Vitamins are LIFE. A little history about vitamins ... vitamin means "life giving". Vita means life, vitality, vivacious. Over time in history people found that these were compounds that gave life to people who had them and death to people who did not have them; lack of thiamine (B1) causes beriberi, lack of vitamin A causes blindness, lack of vitamin C causes scurvy, lack of vitamin D causes Rickets, etc.

The three most important supplements for fat loss and weight lifting are:

1) For both muscle toning and fat loss the important supplements are: Micro-nutrients (vitamins and minerals), probiotics, healthy fats, antioxidants, enzymes, and phytochemicals because these the compounds that make all the digestive and metabolism processes work at their best performance. These are provided Opti-greens 50 products: Opti-greens 50 and the Micro factor vitamin pack.

2) For the best muscle recovery after lifting weights, the body needs a quick absorbing carbohydrate and protein. This is provided by the Post Workout Stack. This benefits anyone because of the anabolic window after lifting weights. This is when your body is primed to receive the fast-acting carbohydrate and protein in those products. This is the one case where whole food cannot do what these isolated products can. More on the post workout stack:

3) FAT LOSS and MUSCLE RECOVERY:The C21 and T21 are the main components of the Royal Queen and King fat loss system for reducing cortisol and helping the thyroid work at its best. The C21 helps the body produce the best REM sleep for muscle recovery and fat loss. The actual Royal Queen and King part of the stack is for appetite suppression and focused energy.The entire combination works in synergy during the full 24 hours.The Royal Queen is designed for women, and the Royal King is designed for men. The Royal Queen stack.

Please feel free to contact me if you have any questions.

Feel free to comment if you have questions or topics for me to cover in future episodes.

Many of you asked questions in comments on Facebook and Instagram and those will be included in future episode:

Questions lined up for future episodes:

What can I do to lose more fat?

How does weight lifting fit in to fat loss?

What about heavy weights vs light weights, or number of reps?

What about lose skin with a lot of weight loss?

Why do women lose the fat in their breasts when they lose body fat?

Can person can gain muscle while losing weight?

What about macros for fat loss?

How much protein?

How much carbohydrates?

What about the waist measurement and having strong core or abs, how do you know if it’s body fat or muscle?

Micro Factor contains the following ingredients:

Antioxidants (Cherry, Green Tea Extract, EGCG, Grape Seed Extract, Resveratrol, Rosemary)

EFA: (Vitamin E, CLA Safflower Oil, GLA Borage Seed Oil, ALA Flaxseed Oil, EPA (Fish Oil), DHA (Fish Oil)




Cereas Glass Blend (Barley Grass, Wheatgrass, Alfalfa, and Oat Grass)

Chlorella Pyrenoidosa

VitaBerry (High ORAC Fruit Blend) Grape, Grape Seed Extract, Wild Blueberry, Blueberry Extract, Wild Blueberry, Blueberry Extract, Raspberry and Raspberry Seed Concentrate, Cranberry, Prune, Tart Cherry, Wild Bilberry and Wild Bilberry Extract, Strawberry, Silicon Dioxide

Astragalus Root Powder

Bee Propolis Extract

Broccoli Powder


Lactobacillus Acidophilus, Lactobacillus Casel, Lactobacillus Salivarius, Lactobacillus Plantarum, Lactobacillus Rhamnousus, Lactobacillus Brevis, Bifidobacterium Lactis, Bifidobacterium Longum, FOS


Vitamin C

Vitamin E




Vitamin A


Vitamin B5


Vitamin B1

Vitamin B2

Vitamin B6





Bilberry extract




Vitamin D3








Folic Acid

Vitamin B12

Vitamin K


Green Superfood Complex (Organic Barley Grass, Organic Spirulina, Organic Wheatgrass, Organic Alfalfa Grass, Organic Oat Grass, Organic Kale, Organic Spinach, Organic Parsley, Broccoli Extract)

Glycemic Balance Blend (Soluble Rice Bran, Stevia, Grape Seed Extract, Alpha Lipoic Acid, Cinnamon (Cinnamomum cassia) Extract, Green Tea (Camellia sinensis) Extract)

Phytonutrient Complex (Organic Beet Juice, Raspberry, Curcumin (from Organic Turmeric Root), Citrus containing Bioflavonoids, Wild Blueberry Extract, Strawberry, Cranberry, Wild Bilberry Extract, Elderberry Extract, Raspberry Seed Powder)

Plant Enzyme Blend (Amylase, Amylase II, Protease I, Protease II, Peptidase, Peptizyme-SP®, Lipase, Cellulase, HemiSEB®, Lactase, Maltase, Invertase, Papain, Bromelain, Rutin, AMLA)

Probiotic Blend (DDS-1 L. acidophilus, B. bifidum, B. longum, L. bulgaricus, L. plantarum, L. rhamnosus, L. salivarius, S. thermophilus, L. reuteri)

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