In my blog post about how to Natural Increase Testosterone Levels, I recommended eating 4 eggs at breakfast and four egg right before you go to sleep. This is important because your body needs cholesterol to produce testosterone (cholesterol is NOT bad for you, that is a myth that has been proven wrong). Eggs are also a great source of protein and omega 3 fatty acids. Great for anyone trying to build muscle or burn fat.

In the video below, I will show you a fast and easy way to cook a bunch of eggs in at once. You can eat some as soon as you make them, and you can put the rest in your refrigeration for later.

overview of how to make the eggs

• Get a muffin pan
• spray pan with cooking spray
• fill pan with eggs
• add spinach and cheese
• cook at 350 for 20 mins
• eat!!! 

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

I wrote a long in depth post about  How To Naturally Increase Testosterone Levels a few weeks ago. I this post I will briefly explain how to boost your T levels. There is also a new video of me explaining my naturally testosterone boosting methods.

Testosterone is a hormone that is secreted in both men and women. It is responsible for sex drive, as well as protein processing for muscle mass development and strength. The more Testosterone you have, the easier it will be for you to gain muscle and burn fat. Males  produce about ten times the amount of testosterone as female, but females are far more sensitive to its effects. Though testosterone is largely responsible for those traits and characteristics that are considered “masculine” – physical strength, body hair, dominance, and virility – both sexes require it for proper sexual and physical development.

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

8 Ways To Naturally Increase Testosterone Levels

1. Diet: EAT MORE FAT AND CHOLESTEROL

Our diet plays a huge role in our testosterone production. Our glands need certain minerals — like zinc and magnesium — to get testosterone production started and our body need cholesterol to make testosterone.

To boost your  testosterone levels you need to increase my fat and cholesterol intake.  studies have suggested that higher fat and cholesterol consumption results in increased levels of total T; men eating low-fat diets typically have decreased testosterone levels.

I already know what you are thinking. “isnt cholesterol bad for you?”. the short answer is HELL NO!

Cholesterol is GOOD for you! your body can not make with out it! your body NEEDS cholesterol to make testosterone!

If you’re interested in learning more about the myths and benefits of cholesterol, I highly recommend reading this in-depth, well-written, and well-researched article

The Cholesterol Myth That Is Ruining Your Healt   by Dr. Joseph Mercola

follow my normal muscle building / Fat burning diet, and make sure your eat at least four WHOLE eggs in the morning, and four WHOLE eggs at night.

2. EAT MORE NUTS

Your  testosterone levels will increase if you eat 20 Almonds at lest 2 times a day. I can not find the clinical data online about almonds, but I did read in Tim Ferriss’s book “The 4 Hour Body” that Almonds increase testosterone. Tim recommended eating 2 almonds 4 hours before sex for and extra boost! Because I live in world were I might have sex at any given moment, I  am going to be eating 20 almonds at least 3 times a day lol. BEAST MODE!

You will also want to add some  Brazil nuts.  All Nuts are little fat bombs that provide the cholesterol that Leydig cells need for T production. One study suggest that the selenium in Brazil nuts boosts testosterone.  try eating 3 Brazil Nuts 2-3 times a day

3 Take A Vitamin D3 Supplement 

Vitamin D3 actually isn’t a vitamin, it’s a hormone — a really important hormone that provides a whole shit load of health benefits. Our bodies can naturally make vitamin D from the sun, but recent studies have shown that many Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. When we do decide to venture outside, we slather our bodies with sunscreen, which prevents the sun reaching our skin to kick-off vitamin D3 production. If you’re not getting enough sun, you may have a vitamin D3 deficiency, which may contribute to low T levels. If you think you need more vitamin D3, supplement it. Studies have shown that men who take this supplement see a boost in their testosterone levels. Because I have a darker complexion — which makes me prone to Vitamin D3 deficiency — take 5,000 IU of vitamin D3 in the morning and 5,000 IU before bed for a total of  10,000 IU  each day!

4. Take Omega-3 Fish Oil.

Fish oil has been shown to lower SHBG and increase production of Luteinizing Hormone (the hormone responsible for triggering the testes to produce T). Because of the increased amounts of saturated fats and cholesterol you will be consuming, you want to make sure you get enough of the“good” fats to clear the gunk out of my blood.

5. Lift Weights

If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. Doing bullshit circuits with the weight machines won’t cut it.

Here’s what the research says on how to craft your weightlifting routine to maximize testosterone production:

• Use compound lifts. Squats, bench press, deadlift, and shoulder press should be your main lifts. Exercises that work large muscle groups are associated with higher increases in testosterone. 
• Go for high volume. Workout volume is determined by the following formula: sets x reps x weight. Studies suggest that higher volume workouts result in higher T production. 

6. HIIT Training

You already know how much I LOVE HIIT!!!! So in addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. For those of you who don’t know, HIIT stands for high-intensity interval training. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times throughout the workout. In addition to increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength.

6. Get More and Better Sleep

Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while we’re sleeping. That increased level of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T).

But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.

Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.

READ MY POST ON THE HEALTH BENEFITS OF SLEEP

7. Manage Stress

When we face stress, our adrenal glands secrete cortisol to prepare our bodies and minds to handle the stressful situation — the primal fight-or-flight response. In small dosages, cortisol is fine and even useful, but elevated cortisol levels for prolonged periods can do some serious damage to our bodies and minds. One area that seems to take a hit when cortisol is high is our testosterone levels. Several studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and when testosterone levels are high, cortisol levels are low.

Knowing about the connection between cortisol and testosterone, you should start the following measures to improve my stress management:

• mediated for 20 minutes a day. 2 times per day
• When you started to feel stressed, get up and went for a walk.
•  practice deep breathing exercises.

8. Ice Baths

Take a 10-minute Ice bath after my really hard workouts. One benefit I found in my research was that they could increase testosterone levels. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. Sorry, I can not find the study online anymore, but Ice Baths were also mentioned in Tim Ferriss’s book “The 4 Hour Body” as a great way to boost Testosterone.

Here is a funny video of me trying to take an ice bath for the first time lol. (I can do it now)

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Conclusion

Its even better if you go to your doctor and have him test you before and after like I am doing! if you don’t want to go to a doctor, you can get home testosterone test! (they are not as accurate as having a doctor send your blood to a lab, but it may be good enough)

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

Most of you know that I prefer to workout at home instead of going to a gym. Working out at home is great because if you workout first thing in the morning on an empty stomach (Like me) working out at home saves you lots of time. Plus working out at home may be safer. The New York Times recently published an article about how skin infections spread like wildfire in gyms. A lot of people thing that setting up a home gym is a lot of work or cost a lot of money, but that is not the case. In the video below, I will show you everything that I have in my home gym and show you were you can get it.

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

Here is all the equipment that I have in my home gym

1. Weight Lifting floor Mats

The mats are important to me to protect my floors, and to keep it quite when I am working out.

This brand is good, you can get better ones if you have the money.

2.Weight Set with Dumbbells 

Nice cheap set of weights.

3. Doorway Chin-Up Bar

I have been using one like this for years

4. Ripcords Resistance Exercise Bands

Hands down the best set of resistance bands that money can buy

5.Kettlebells

I have a 50lb and 2olb

6.Ab Wheel 

GREAT piece of equipment for your 6 pack development!

7.WEIGHTED VEST 

I LOVE this for making my body weight workouts harder!

8. How To Make Your Own “TRX STYLE” Suspension Chords FOR ONLY $10!

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

You can also try working out with just a book bag full of books! Check the video below

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

Brandon Carter with Super Model “Camille McDonald”

A question I get all the time is “How do I stay motivated to workout?” In the video below, I will explain how I stay motivated to workout and eat right everyday. I think it will help you to.

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

Here are some more tips to stay motivated
1. Make Exercise Part of Your Daily Routine.

Exercise should be a regular part of your day, not something sporadic. Just as you set aside time for meals, sleep, School and/or work, set aside time for exercise. Pencil it in on your calendar, program it into your smartphone and stick to it just like you would any other important appointment. For best results, you may find that exercising at the same time and on the same days each week (such as first thing in the morning Monday, Wednesday, Friday and Saturday) helps you stay on track.

2. Pick a SPECIFIC goal.

Goals that can’t be measured can’t be attained. You need to be able to determine whether you’ve reached your goals or not. For instance, a goal like “Get in better shape” is not easily measured, but a goal like “Have a 32 inch waist by July 4th,” is. Don’t start your resolutions until you have a measurable goal, or you will almost certainly fail.

This was my first time in a “real” gym in 3 years!

3. MEASURE MEASURE MEASURE! (!!!BUT NEVER WITH A SCALE!!!!)

You must measure your progress, because when you see that you have progressed, you’ll be motivated to keep going. If your goal is to lose weight, or gain muscle mass, I STRONGLY suggest that you stay off of the scale!!! Scales are grossly misleading! if your trying to lose weight, you may be losing A LOT of FAT but you can end up weighting the same (or MORE) because you have gained muscle!

The same goes for people trying to gain muscle.The scale may tell you that your not gaining, or that your gaining really slow, but your probably gaining a lot more muscle than you think, but your weight may be staying the same because your workouts are burning your extra body fat off!

The best way to measure your progress is with a Tape Measure! I am going to go into more detail on this subject in upcoming blogs, but for now, just know that measuring inches you lose on your waist is the best way to tell if your losing fat or now.If your trying to gain muscle mass, its best to measure your arms, shoulders, chest and legs to see how much you have gained. I suggest you take your measurements once a week and make sure you keep records of your progress.

4. PLAN YOUR WORK AND WORK YOUR PLAN!

A goal without a plan is just another one of your bullshit ideas that will never come into fruition. You NEED to know time your going to workout everyday, and you need to know EXACTLY what your going to do! If your not following a detailed workout routine, your just waisting your time!

you do NOT wont to be one of those guys aimlessly wondering around the gym, not know what to do! Or even worse, you don’t want to be in there talking to people like the gym is the happy hour spot! if your going to do that, you should just stay home and pretend to work out there!

5. Be consistent! This is one of the most important tips! Here is a video about

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

MORE TIPS TO GET RIPPED FAST AS HELL

1. Follow a good diet plan (in the new episode of our comedy podcast, I talk about why i DO NOT eat organic food)

2. Drink Plenty of Water Each Day

3. Get enough sleep each night

4. Try HIIT cardio With SPRINTING

5. Try using Ice Baths  To burn Fat

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

Spring break is coming, and if you are like me, your trying to get crazy ripped and cut up. I think that the best way to get cut up is by doing HIIT Cardio (and following a good diet plan). In this post, I will show you how to to do HIIT Cardio with nothing but a jump rope. First, I want to tell you a little more about HIIT and why it is so effective at getting you ripped.

HIIT involves alternating intervals of extremely intense exercise with short recovery intervals. Your high-intensity intervals should be  only about 30 – 60 seconds long, and your recovery intervals should about 30 – 60 seconds (or longer if you need it) . During your high-intensity intervals, work hard enough that you have a hard time completing the interval.

WHY DO HIIT?

Tons of studies that compare HIIT to continuous steady state cardio  show  HIIT is wildly superior for burning fat, despite that if takes way less time.

One of the the studies that discovered that HIIT was more effective for fat loss was done in the 1994 study by researchers at Laval University (Ste-Foy, Quebec, Canada). They showed that people who followed a 15-week HIIT program lost way more body fat than those following a 20-week continuous steady-state endurance program.

The major reason that HIIT works so well to burn body fat so much better than continuous steady-state cardio appears to be due to the greater increase in resting metabolism following HIIT:

NO REST FOR METABOLISM

A 1996 study from Baylor College of Medicine (Houston, TX) Showed that people who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.

HIIT Cardio Increases Testosterone Levels 

studies have shown that HIIT workouts can also help boost testosterone levels

LOSE MORE CALORIES
In a study at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers showed that people that did HIIT Cardio burned almost 10% more calories during the 24 hours following exercise compared to the people who did continuous steady-state exercise.

The research also confirmed that HIIT was effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production:
FAT BURNING MUSCLE
The Laval University study that  also found that the people that did HIIT cardio had built muscle fibers that were significantly higher markers for fat oxidation (fat burning) than those in the continuous steady-state exercise group.

But Is HIIT A Hit For People That Also Want to Build Muscle?

Hell Yeah!!! While many bodybuilders and trainers argue that doing slower and longer cardio is best to burn fat and protect muscle mass, the opposite appears to be true.

HIIT Cardio will not only help you maintain your muscle, but can actually help you build MORE muscle mass! When you do slow cardio, you are training your muscle fibers to be more aerobic and have greater endurance.

Do you know how muscle fibers adapt to becoming more aerobic and gaining greater endurance? By becoming smaller and weaker!!! The smaller a muscle fiber is, the less time it takes for nutrients to travel within the muscle fiber. This speeds up the rate that the nutrients can be burned for fuel.

Saying that slow cardio for longer periods of time is best for maintaining muscle mass is similar to saying that curling 2-pound dumbbells for 45 minutes  will build more muscle than curling 50 pound dumbbells for sets of 10 reps with 2 minutes of rest between sets. See what the hell I am saying man!!! the higher-intensity workout clearly builds muscle WAY better. If you think about it, weightlifting is actually a form of HIIT!!!!

The research backs this up:

Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with strength bands, with your body weight.
So consider doing less slow and long workouts in the cardio area and do more HIIT. The benefits will be maximal fat loss due to a ramping up your resting metabolism and fat burning enzymes, while building muscle, all in a minimal amount of time.

HOW TO DO HIIT WITH A JUMP ROPE

Here are to video of how to do HIIT Cardio with just a Jump Rope

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

Here is the workout

• Jump rope as fast as you can for 60 seconds
• Rest for 15-30 seconds
• Repeat 5 – 10 times (take more rest if you need to)

Here is another video that uses Jumping rope and Sprinting

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

MORE TIPS TO GET RIPPED FAST AS HELL

1. Follow a good diet plan (in the new episode of our comedy podcast, I talk about why i DO NOT eat organic food)

2. Drink Plenty of Water Each Day

3. Get enough sleep each night

4. Try HIIT cardio With SPRINTING

5. Try using Ice Baths  To burn Fat

References:

Boutcher, S. H. et al. The effect of high intensity intermittent exercise training on autonomic response of premenopausal women. Medicine & Science in Sports & Exercise 39(5 suppl):S165, 2007.

Gorostiaga, E. M., et al. Uniqueness of interval and continuous training at the same maintained exercise intensity. European Journal of Applied Physiology 63(2):101-107, 1991.

King, J. W. A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese pre-menopausal women (thesis). East Tennessee State University, 2001.

Meuret, J. R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39(5 suppl):S247, 2007.

Paton, C. D., et al. Effects of low- vs. high-cadence interval training on cycling performance. Journal of Strength and Conditioning Research 23(6): 1758-1763, 2009.

Smith, A. E., et al. Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. Journal of the International Society of Sports Nutrition 6:5, 2009.

Talanian, J. L., et al. Exercise training increases sarcolemmal and mitochondrial fatty acid transport proteins in human skeletal muscle. Am J Physiol Endocrinol Metab IN press, 2010.

Talanian, J. L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 102(4):1439-1447, 2007.

Tjonna, A. E., et al. Superior cardiovascular effect of interval training versus moderate exercise in patients with metabolic syndrome. Medicine & Science in Sports & Exercise 39(5 suppl):S112, 2007.

Trapp, E. G. and Boutcher, S. Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise. Am J Physiol Regul Integr Comp Physiol. 2007 Dec;293(6):R2370-5.

Treuth, M. S., et al. Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine & Science in Sports & Exercise 28(9):1138-1143, 1996.

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

I am going to let you in on a little secret. Most of think that getting hot and working up a sweat is what will help us burn the most fat. But recently, scientist have discovered that the human body burns much more fat when it is cold. When you body is cold, it has to burn a lot of fat and calories In order to stay at 98 degrees (98.6 °F  or 37.0 °C). If you can get your body cold enough, it will burn more fat faster that exercise and diet can alone.

On a TEDTalk video in 2010, NASA scientist Ray Cronise discussed how to lose weight by exposing the body to cold temperatures. Ray went from 1.5 pounds of fat loss per week to 4.5 pounds of fat loss per week after simply adding cold to his weight loss regiment. Cold exposure helped him lose 30 pounds in only 6 weeks!

As is referenced in Ray’s talk, Olympic swimmer Michael Phelps diet consists of approximately 12,000 calories per day (holly shit!).  The only logical way he could burn this many calories is through swimming in very cold water. It should also be noted that many other elite athletes have begun to exercise at cold temperatures

Here are some ways that you can ad cold exposure in order to burn more fat faster.

• Drink a liter of ice cold water first thing in the morning . When you consume something cold (such as ice water), your body must temporarily increase the rate at which you burn calories in order to keep you warm or to warm whatever cold substance that you ingested.
• Take Cold Baths or Showers. I started taking Ice baths recently, no only do they increase fat loss, but Ice baths also naturally increase testosterone levels!!!! This first time I tried ice baths, I used a real bag of ice. Now I use reusable ice packs! they stay colder longer, and they are a lot more fiscally conservative.

• Workout in the cold.  I really like to workout in the cold. it makes me work harder because I want to stay warm. Here is an example

If you really want to burn fat fast, you will also want to

1. Follow a good diet plan (in the new episode of our comedy podcast, I talk about why i DO NOT eat organic food)
2. Drink Plenty of Water Each Day
3. Get enough sleep each night
4. Do HIIT cardio 

Click here to see how to naturally increase testosterone levels!!!

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

Testosterone is a hormone that is secreted in both men and women. It is responsible for sex drive, as well as protein processing for muscle mass development and strength. The more Testosterone you have, the easier it will be for you to gain muscle and burn fat. Males  produce about ten times the amount of testosterone as female, but females are far more sensitive to its effects. Though testosterone is largely responsible for those traits and characteristics that are considered “masculine” – physical strength, body hair, dominance, and virility – both sexes require it for proper sexual and physical development.

I see a lot of ads on TV for crap gels that increase your testosterone and a lot of kids email me asking about steroids (synthetic testosterone). First of all steroids are dangerous and completely unnecessary (unless you want to be a Pro Bodybuilder) and “low T” gels are dangerous as well. There is no need to risk your life, health, Money, or freedom by taking drugs to increase your Testosterone levels! In this post, I will show you how to NATURALLY increase your Testosterone levels. But first, let me explain the beafits of getting your Testosterone levels as high as possible

The Benefits of HIGH Testosterone Levels

Testosterone may help fight depression. If you’ve been battling any kind of depression, it may be because of low testosterone levels. Researchers have found that many men that suffer from depression typically have deficient testosterone levels. While scientists have not been able to find out if it’s low testosterone that causes depression or if depression causes low Testosterone levels,  research has shown that some men suffering depression report improvement in mood and other factors of depression after undergoing doctor-directed testosterone treatments. I do NOT advocate such treatments, but this research leads us to believe that high Testosterone levels have an impact on mood

Testosterone decreases body fat. Testosterone plays a major role in regulating insulin, glucose, and fat metabolism. As T levels decrease, our body’s ability to regulate insulin, glucose, and fat metabolism decreases, which in turn causes adipose tissue (i.e. fat) to begin accumulating. And if that were not enough, that increased adipose tissue may also contribute to further decreasing testosterone levels because it converts testosterone into estrogen.

This negative feedback loop may explain why obese men typically have below-normal testosterone levels and higher levels of estrogen. However, research shows that by  increasing testosterone levels, you can break the vicious cycle of low T and high body fat and actually create a virtuous cycle of fat loss and increased Testosterone levels!

For an in-depth article on the interplay between testosterone and body fat, click here.

Testosterone increases MUSCLE MASS. We all know about testosterone’s ability to increase muscle mass and strength. It works its muscle-building magic by increasing muscle protein synthesis.

This is the main reason that most men an typicaly stronger than most women, because men have Ten Times as much Testosterone level. This also why some people take steroids. Steroids is basically synthetic Testosterone. The major problem with steroids is that when your body is getting Testosterone from an outside source, it forgets how to make its own! so you when you come of the drugs your Testosterone levels will be lower than the were before you started… and steroids can kill you. Nothing sexy about dying.

Testosterone may strengthen your heart. Research on testosterone’s relation to heart health is split. Some scientists have found that men with higher testosterone levels have an increased risk of heart disease, while recent studies have shown that men with below-normal T levels are more at risk for heart problems. The research is still on-going, but many doctors find the evidence compelling that High testosterone levels can help prevent cardiovascular disease.

To be clear, it’s not the testosterone hormone itself that strengthens your cardiovascular system, but rather the  health benefits that come from optimal testosterone levels.

Testosterone strengthens bones. I used to think that osteoporosis was health problem that only women have to worry about, but men can suffer from this bone-weakening disease too. And low testosterone levels may be to blame. Testosterone has been shown to play an important role in bone health. It increases bone density by stimulating bone mineralization as well as decreases bone resorption. Elderly men suffering from osteoporosis typically have sub-optimal testosterone levels. If you want to enjoy strong, healthy bones well into old age, take steps to improve your testosterone levels now.

Testosterone increases libido and improves erections. Testosterone is a sex hormone, so it’s not surprising that low libido and erectile dysfunction are two of the first signs of low T that men notice. If you’ve noticed a sharp decrease in your sex drive, you might have low testosterone.

(the chick in this pic is an ex girlfriend of mine. She used to be hot, but she is drug addict now. PLEASE stay off drugs kids!)

Testosterone may decrease your chances of Alzheimer’s Disease. Several studies have linked low testosterone levels to an increased risk of Alzheimer’s disease.  In a 2010 study by the University of Hong Kong, researchers studied 153 Chinese men who were recruited from social centers. They were at least 55 years and older, lived in the community, and didn’t have dementia. Of those men, 47 had mild cognitive impairment — or problems with clear thinking and memory loss.

Within a year, 10 men who were part of the cognitively-impaired group developed probable Alzheimer’s disease. These men also had low testosterone in their body tissues.

That study is not alone. Researchers at the University of Southern California have reported that increasing testosterone levels in mice with Alzheimer’s actually slows the progression of the disease. This observation has led scientists to hypothesize that maintaining optimal T levels into old age may help prevent Alzheimer’s in humans.

Testosterone may improve cognitive ability. Not only have studies shown that there is a link between testosterone levels and Alzheimer’s, they’ve also shown a link between Testosterone levels and overall cognitive ability, particularly in older men. One such study performed by Dutch researchers found a direct linear relationship between T levels and cognitive function, while other studies have found a linear relationship between memory loss and T levels. Because of these correlations, many researchers believe testosterone plays a role in preventing brain tissue decay in elderly men. The hormone’s connection to cognition explains why some of the symptoms of low T in men are memory loss, trouble concentrating, and “fogginess.”

While studies haven’t found a link between increased testosterone levels and cognitive ability in young men, that shouldn’t stop you young bucks from striving to achieve optimal T levels. It’s important to establish testosterone-healthy habits NOW, so you can reap the benefits in old age.

Testosterone may increase competitiveness. Men are known to be a competitive bunch and testosterone is likely responsible for our drive to win. Testosterone is linked with a man’s desire for power and status (Dabbs & Dabbs 2000). Testosterone ramps up before a fight or competition – producing effects on muscle mass and hemoglobin, quickening reactions, improving visual acuity, and increasing your feelings of endurance and indomitability. It also increases your “gameness:” One study showed that a man’s testosterone level after losing a game predicted whether or not he got back in for another round. Men who experienced a severe drop were less likely to play again, while men who experienced little or no drop in T levels got back into the game. Researchers concluded from this observation that T is one of the factors driving competitiveness in men.

Testosterone increases dominance and the desire for power. The link between testosterone and dominance has been demonstrated in numerous studies. T motivates men to gain and maintain social status. The desire for dominance can be a bad thing if it leads to criminal behavior, but it’s also what fuels the climb for success, motivates men to resist oppression and buck authority, and may even help you with the ladies…

Testosterone may help you Get Girls!!!!! In the animal kingdom, higher testosterone levels have long been shown to be associated with a male’s dominance in the competition for mates. But a recent study has shown this is true for human males as well. When a pair of men were instructed to compete for the affection of an attractive female undergraduate, the men’s assertiveness, ability to control the conversation, and ultimately, their chances of having the woman say she “clicked” with them most, were positively associated with their pre-competition testosterone levels. So there is truth to the idea that men with swagger get the girl, and this self-assuredness may be partly rooted in T.

Brandon Carter training Super Model “Camille McDonald”

I also came across an artical in the Huffington Post about a study that found women are more attracted to men with high T levels. 

“Men with high levels of the sex hormone testosterone are seen as more hunky — and these same men have stronger immune responses, researchers report Tuesday (Feb. 21) in the journal Nature Communications. The findings suggest that women may be attracted to manly facial types because the macho look signals good health.

Researchers led by Fhionna Moore of Abertay University in the United Kingdom recruited 74 Latvian men in their early 20s to give blood samples right before and one month after their first dose of the Hepatitis B vaccine. The vaccine triggers the immune system to create antibodies against the virus. The researchers measured these levels of antibodies as well as testosterone levels and levels of the stress hormone cortisol.

Next, 94 Latvian women, also in their early 20s, rated photographs of each man on a 10-point scale of attractiveness. The researchers then looked for links between the immune response as measured by Hepatitis B antibodies, hormone levels and attractiveness.

They found that high testosterone correlated with both sexy faces and a strong immune response. Men with the strongest immune responses were rated as better looking than those with weak immune responses. The link between testosterone and hotness was strongest in men with low levels of the stress hormone cortisol, suggesting that stress might take a toll on the immune system, and thus women’s ratings of attractiveness.”

Testosterone increases the tolerance for risk-taking. Testosterone has a strong link with one’s willingness to take risks. Studies show that men with low levels of power and status, but high levels of T, are motivated to take risks in order to gain status and power. On the other hand, men with high T, who already have power and status, are more risk-averse, because they want to hold on to what they have.

It has also been found that college graduates with higher levels of T (men and women alike) are more likely to go into riskier careers. Another study discovered that among financial traders, a trader’s morning level of testosterone accurately predicted his day’s profitability – higher levels of T mean he’s more likely to take risks that day and score big.

Finally, related to the point about competitiveness above, studies have shown that testosterone levels not only go up before a fight or competition, they increase after each win, and this gives the winner a much higher probability of winning his next round, and the next round after that, even against evenly matched competitors. This is called the “winner-effect,” and John Coates, author of The Hour Between Dog and Wolf: Risk Taking, Gut Feelings and the Biology of Boom and Bust, explains why it works:

“Life for the winner is more glorious. It enters the next round of competition with already elevated testosterone levels, and this androgenic priming gives it an edge that increases its chances of winning yet again. Through this process an animal can be drawn into a positive-feedback loop, in which victory leads to raised testosterone levels which in turn leads to further victory.”

The potential downside of this positive feedback loop, Coates argues, is that testosterone levels can eventually surge past optimal levels and have the opposite effect – leading to overconfidence and poor decision-making. When this happens to animals, Coates, observed, they “go out in the open, pick too many fights [and] patrol areas that are too large…Risk taking becomes risky behaviour.”

For this reason, after the 2008 financial market meltdown, some commentators put the blame for the crash on the male-dominated profession, arguing that men take too many risks, and the economy would do better and be more stable if it was run by women. Maybe this is why my girl is in charge of all the finances in my house lol.

But enough about “why” you all know by now that Testosterone is the shit! lets talk about how to get your Testosterone as high as you can get them!

How To Naturally Increase Testosterone Levels

Over the course of the next 90 days I am going to see just how high I can get my testosterone levels!  I got my levels tested the other day and I will be getting them tested once a month for the next 90 days. I am putting my self on a High Testosterone progam based on clinical research. no bullshit here man!

This is a pic of me getting my testosterone levels tested before the start of my “90 testosterone program!”

This is what my “90 Day Testosterone” program looks like

Diet: EAT MORE FAT AND CHOLESTEROL

Our diet plays a huge role in our testosterone production. Our glands need certain minerals — like zinc and magnesium — to get testosterone production started and our body need cholesterol to make testosterone.

The biggest change I am making to my diet is increasing my fat and cholesterol intake. There’s a reason why old school strong men would drink raw eggs — studies have suggested that higher fat and cholesterol consumption results in increased levels of total T; men eating low-fat diets typically have decreased testosterone levels.

I already know what you are thinking. “isnt cholesterol bad for you?”. the short answer is HELL NO!

Cholesterol is GOOD for you! your body can not make with out it! your body NEEDS cholesterol to make testosterone!

I don’t have enough time or space to cover the ins and outs of cholesterol in this post, but overall, research is showing that popular beliefs about cholesterol aren’t completely correct and the public shouldn’t be as afraid of this molecule as it is.

If you’re interested in learning more about the myths and benefits of cholesterol, I highly recommend reading this in-depth, well-written, and well-researched article

The Cholesterol Myth That Is Ruining Your Healt   by Dr. Joseph Mercola

I will be following my normal muscle building / Fat burning diet, the only real change I will make is eating at least four WHOLE eggs in the morning, and four WHOLE eggs at night. I already eat a lot of egg each morning so this is not a big deal to me. I LOVE EGGS!

This is what my Breakfast will look like everyday for  the “90 Day Testosterone Plan”

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

EAT MORE NUTS

I will also be eating more 20 Almonds at lest 2 times a day. I can not find the clinical data online about almonds, but I did read in Tim Ferriss’s book “The 4 Hour Body” that Almonds increase testosterone. Tim recommended eating 2 almonds 4 hours before sex for and extra boost! Because I live in world were I might have sex at any given moment, I  am going to be eating 20 almonds at least 3 times a day lol. BEAST MODE!

I am also adding  Brazil nuts.  All Nuts are little fat bombs that provide the cholesterol that Leydig cells need for T production. One study suggest that the selenium in Brazil nuts boosts testosterone.  I will be eating 3 Brazil Nuts 3 times a day

Supplements

Sadly, many guys think they can just take a few “natural enhancers” and their T levels will magically increase without any effort. If you’re eating bullshit, not exercising, and not getting enough sleep, no amount of supplements is going to help your testosterone levels reach optimal levels.

With that said, Here Are the supplements that I will be using for my “90 Day Testosterone Plan”:

• Vitamin D3. Vitamin D3 actually isn’t a vitamin, it’s a hormone — a really important hormone that provides a whole shit load of health benefits. Our bodies can naturally make vitamin D from the sun, but recent studies have shown that many Westerners are vitamin D3 deprived because we’re spending less and less time outdoors. When we do decide to venture outside, we slather our bodies with sunscreen, which prevents the sun reaching our skin to kick-off vitamin D3 production. If you’re not getting enough sun, you may have a vitamin D3 deficiency, which may contribute to low T levels. If you think you need more vitamin D3, supplement it. Studies have shown that men who take this supplement see a boost in their testosterone levels. Because I have a darker complexion — which makes me prone to Vitamin D3 deficiency — I will take 5,000 IU of vitamin D3 in the morning and 5,000 IU before bed for a total of  10,000 IU  each day!
• Omega-3 Fish Oil. Fish oil has been shown to lower SHBG and increase production of Luteinizing Hormone (the hormone responsible for triggering the testes to produce T). Because of the increased amounts of saturated fats and cholesterol I will be consuming, I want to make sure I get enough of the “good” fats to clear the gunk out of my blood.
• Whey Protein Before and after my weightlifting workouts I will scoop drink whey protein .  This is something I always do Just trying to feed my muscles the stuff it needs to rebuild itself after my workout.
• Caffeine. Use caffeine moderately. Too much of the jittery juice increases cortisol, which decreases testosterone. Moreover, consuming caffeine late in the day hurts sleep, which lowers testosterone production. But one recent study indicates that caffeine consumed before working out may boost testosterone levels and help you exercise more efficiently. I  am going to take TEA REXX fat burner before my workouts.

Exercise

Exercise boosts testosterone in two important ways. First, specific types of exercise actually cause our body to produce more testosterone. Second, exercise helps to increase muscle mass and decrease body fat. As we’ve discussed previously, adipose tissue converts testosterone into estrogen. The less fat we get, the more T we have.

Lift Weights

If you want to increase testosterone, you’ve got to start lifting – and lifting heavy. Doing bullshit circuits with the weight machines won’t cut it.

Here’s what the research says on how to craft your weightlifting routine to maximize testosterone production:

• Use compound lifts. Squats, bench press, deadlift, and shoulder press should be your main lifts. Exercises that work large muscle groups are associated with higher increases in testosterone. 
• Go for high volume. Workout volume is determined by the following formula: sets x reps x weight. Studies suggest that higher volume workouts result in higher T production. 

HIIT Training

You already know how much I LOVE HIIT!!!! So in addition to weightlifting, studies have shown that HIIT workouts can also help boost testosterone levels. For those of you who don’t know, HIIT stands for high-intensity interval training. It calls for short, intense bursts of exercise, followed by a less-intense recovery period. You repeat with the intense/less-intense cycle several times throughout the workout. In addition to increasing T, HIIT has been shown to improve athletic conditioning and fat metabolism, as well as increase muscle strength.

Here is video I made explaining HIIT

Read more about the HIIT program I use here

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

Get More and Better Sleep

Most Americans today are sleep deprived, which may be a contributing factor to declining testosterone levels in men. See, our body makes nearly all the testosterone it needs for the day while we’re sleeping. That increased level of T that we experience at night is one of the reasons we wake up with “Morning Wood.” (If you don’t have Morning Wood on a consistent basis, you might have low T).

But if you’re not getting enough quality sleep, your body can’t produce testosterone as efficiently or effectively. In one study, researchers at the University of Chicago found that young men who slept less than five hours a night for one week had lower testosterone levels than when they were fully rested. The drop was typically 10-15%.

Not only does sleep boost T, but it also helps manage cortisol, a stress hormone that has been shown to wreak havoc on testosterone levels when present in high amounts.

During the “90 Day Testosterone Plan” I will try to get 8 to 9 hours of sleep at night as consistently as possible.

READ MY POST ON THE HEALTH BENEFITS OF SLEEP

Manage Stress

When we face stress, our adrenal glands secrete cortisol to prepare our bodies and minds to handle the stressful situation — the primal fight-or-flight response. In small dosages, cortisol is fine and even useful, but elevated cortisol levels for prolonged periods can do some serious damage to our bodies and minds. One area that seems to take a hit when cortisol is high is our testosterone levels. Several studies have shown a link between cortisol and testosterone. When cortisol levels are high, testosterone levels are low; and when testosterone levels are high, cortisol levels are low.

Knowing about the connection between cortisol and testosterone, I will start the following measures to improve my stress management:

• I mediated for 20 minutes a day. 2 times per day
• When I started to feel stressed, I got up and went for a walk.
• I practice deep breathing exercises.

Stop Masturbating!

So what’s testosterone have to do with masturbation?  Testosterone is produced in the testicles and when you ejaculate you are releasing or using up some of that testosterone. This is fine when you are having intercourse with your desired partner, that is the whole point after all, but not fine when a chronic masturbation habit is leaving you drained of testosterone and limiting you from your true sexual potential.

In 2003, there was a research study done on the testosterone levels in males during certain periods of abstaining from ejaculation. It found that there was a gradual increase in testosterone levels during the first five days but on days six and seven there was a huge spike, up to a 147% increase in testosterone on day seven. After day seven, testosterone levels returned to normal, thus indicating that seven days is the effective number of days to abstain from ejaculating in order to hit peak levels of testosterone.

In another paper published in the Scandinavian Journal of Psychology, a group of male rats was studied during post-ejaculation and sexual exhaustion phases. One of their findings was that, after 4 days, only 63% of the males were able to show sexual behavior while after 7 days all males were getting it on in a giant rodent orgy. Again, this indicating that seven days is the optimal time between male ejaculation periods.

Having that said,  I am still gonna have sex during the “90 Day Testosterone Plan”. Why? Because “FUCK THAT”… Thats why! I will have sex but I will not masturbate for 90 days to Ejaculate less and store up as much testosterone as possible. I am kind of afraid to do this because masturbation keeps me sexual calm. I fear that  not beating off may turn me in to a Gangsta version Pepé Le Pew!

One thing that will make not jacking off  easier is some new date I have come across that suggest that internet porn is REALLY  BAD for your brain! (you should really check this out guys)

Ice Baths

Twice a week during my “90 Day Testosterone Plan”, I will take a 10-minute Ice bath after my really hard workouts. One benefit I found in my research was that they could increase testosterone levels. I mentioned a 1993 study done by the Thrombosis Research Institute in England that found increased T levels after taking a cold shower. Sorry, I can not find the study online anymore, but Ice Baths were also mentioned in Tim Ferriss’s book “The 4 Hour Body” as a great way to boost Testosterone.

Conclusion

So this is the plan that I will follow for the next 3 months! I hope that some of you will take the “90 Day Testosterone Plan” with me! You can do it with out getting tested and just go by how you feel. Its even better if you go to your doctor and have him test you before and after like I am doing! if you don’t want to go to a doctor, you can get home testosterone test! (they are not as accurate as having a doctor send your blood to a lab, but it may be good enough)

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too. LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

Everybody wants to burn fat and get ripped. Getting ripped depends on your diet and cardio. The problem regular with most cardio is that it burns off your hard earned muscle mass as well as body fat. This is why you see people taking aerobics classes or fucking around on some cardio machines everyday, but they don’t make any improvements.

When you hop on some bs machine and do Regular cardio for 30-40 minutes you will get ALL of the negative side effects associated with cardio (increased cortisol, muscle loss, overuse injuries, decreased power etc.).

To burn fat ans get ripped without burning off your muscle there are two options and they’re at the extreme opposite ends of the spectrum.

You can do very high intensity cardio (sprint).

Or you can very low intensity cardio (walk).

LOW INTENSITY CARDIO

Some pro bodybuilders do low intensity cardio. The best time to do it is first thing in the morning on an empty stomach for 30-60 mins if burning fat is the goal

You can walk on a treadmill with the incline up. Or you can go outside with a light weighted vest, or walk up hill, or walk through the woods
The nice thing about this is there is no (physical) negative effect at all. No cortisol, no muscle loss, nothing. And you start your day with some nice fresh air which is great for your health and your mind.

If you chose low intensity cardio his should be done three times per week, minimum. This will help keep you lean while you’re in the process of trying to gain size and will also help you recover more efficiently

HIGH INTENSITY INTERVAL TRAINING (HIIT)

If you have been reading this blog for a wile, you KNOW that HIIT cardio is my preferred fat burning method.

A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

I personally think that sprinting is the best way to do HIIT cardio. In the videos below, I will show you have I sprint to burn fat and stay ripped!

Here is a great sprint drill call “Suicides”

Here is another sprinting drill called “Full Court Sprints”

Here is a sprint drill that you can do when you are at a track

It is best to do HIIT first thing in the morning on an empty stomach because you will burn A LOT more fat! If you can’t do it first thing in the morning on an empty stomach, then do it after your resistance training workout.

I like to do HIIT Cardio 3-4 times a week, thats how I stay ripped. If I REALLY need to get cut up for something, I add a second cardio session by walking (LOW INTENSITY CARDIO) 30-60 mins at night or after lunch. I do this be doing two HIIT sessions per day would be way too much. This method is really effective if you need to burn a lot of fat FAST!

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

Here are some testimonials I received from people that have used my workout plan to accomplish there fitness goals using MY WORKOUT PLAN. If you want to see more testimonials click here.

“I´d like to thank you for everything you`ve done up til now. Thanks to you i was able to accomplish my FItness Goals in the past year. Here are 2 pics. Sry for the before pic found no better one.
Would be glad to see it on your Facebook site or Homepage so that i can also motivate others to not give up
best regards”
-Christopher Scharner

“All of my coworkers, family and friends ask me how I lost all my weight (currently at a loss of 58 lbs) and built all of my muscle. I tell them that I used all that I learned from you as a base of my eating habits and work out plans. I wanted to thank you for all the helpful information and I wanted to send you a before and current (2 months ago) picture of myself so you can see my progress thanks to you. The before picture was a little over 1 year from the more current picture. I hope Brandon himself gets to see this because I would like him to know the huge impact his words and videos have had on my life and hopefully many others.” – Michael Alexander

(Some of people questioned if Michael’s pics are “real” because his tattoo is on the other arm in the 2ed pic. it is because he took the pic in the mirror. I don’t want to get into the “science” of that, but if I take a pic of my reflection, my tattoos with switch sides too.  LMAO!)

“Results dont just come over night, and supplements can only do so much.. But these workouts Brandon provides are the real deal! For real results and real motivation quit doing the same workouts and try something new! I did, and I’m seeing satisfying results already!!” – Joshua Everett

““i watched your youtube vids, which helped me with my body transformation. check my weight loss album!” – Kamari”

“Hi Brandon, my name is Ergin YALI and Im currently 17 years old,
First of all I want to thank you for all the great and helpfull
information that I learnt from you and from your site. Most fitness
instructors, and nutritionists I have talked at the past made me kept
wasting my time and money, but you man, you are completely different.
I learned almost all my eating and workout plans/tips from you. Thanks
again for sharing all your knowledge with me and others. till 9
months ago I was 105 kg, now I m currently 70 kg. My waist reduced
143cm to 86 cm. No any other words needed, photos describes my
situation. I got leaner and also added lot of muscle. I hope you get
this mail man, because I would like you to know your
words,tips,inspirational quotes and videos changed my life. I hope
others can reach their goals too. Also you’re a brilliant musician
man, KEEP IT UP!!! (sorry for wrong sentences man, my english is not
that great)”
-Ergin Yali

“Using you as an inspiration, I’ve got these results”
-Anders Christensen

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

I get a lot of questions about how to build bigger stronger Forearms. You need to have well developed forearms so your arms stay in good proportion with your bicep and triceps development. Strong forearms also look cool when you have on a t-shirt.

I do not really work forearms that hard because I think that they get enough work for my bicep workout. But I do have a few move that  to make sure that my forearms are in great shape. I will demonstrate them in the video below.

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

Over view of the workout

Forearm Curls

Reverse Forearm Curls

Reverse Curls

• Do 3-4 sets of each move
• DO NOT COUNT REPS!!! Go to failure with each set!
• Rest 30-90 between each set

If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram

Last week I gave you 5 Tips To Get A Six Pack Fast, so this week I am going to give you 10 Minute abs workout to add to your arsenal. The workout below is similar to my 15 min abs workout, but some of the moves are a little different. Adding variety to your workouts is wildly important. If you do not consistently change up your workouts, your muscles will get used to a workout over time and stop responding.

In the video in the video below, I will show you how to do the 10 Minute abs workout.

Make sure you subscribe to my NEW FITNESS YOUTUBE PAGE (My old one got deleted )

Overview of the workout

• Iron Butterflies for 30 seconds

• Mountain Climbers for 30 seconds

• Leg Lifts (lift hips off of the floor too!!!) for 30 seconds

• Mountain Climbers for 30 seconds

• Roman Twist  for 30 seconds

• Mountain Climbers for 30 seconds

• Rest for 30 to 120 seconds (depending on you fitness level)
• repeat this WHOLE thing 2-3 times (depending on you fitness level)

IF your REALLY ready to take your body to the next level, make sure your on total body routine and diet plan!!! (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.

!!!LET NOTHING STOP YOU!!!

sincerely,

Brandon Carter (Follow Me With The Links Below

• Youtube (Fitness Page)
• Youtube (Music Page)
• Facebook
• Twitter
• Instagram