Amazing Weight Loss Program

FOF-PostCardThe Freedom of Fitness Program is consists of three main categories: Nutrition, Resistance Training and Aerobic Activity. Below, I have laid out some general guidelines that we promote in our program:


  • Eat 4-6 times a day.
  • Eat foods you can see in nature, most of the time.
  • Minimize saturated and other harmful fats like butter, gravies, fatty meats.
  • Avoid or minimize “empty calories” like alcohol, ...
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I Love Bodybuilding

       I absolutely loved my experience as an I.F.B.B. Pro Bodybuilder,  regardless of politics, subjective guidelines, lack of prize money, and all! 

     After all, competitive bodybuilding was my “passion”, back in the day, so it was fun to train at Gold’s Gym, Venice, amongst the stars. It was a dream of mine to travel and I got to see parts of the world that I may ...

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The Benefits of Aerobic Exercise

CyclistsFat Burning

When you exercise aerobically, your body draws on fat as one of its energy sources. Fat burning enzymes are increased in your body and these enzymes are needed in order to get lean. Aerobic exercise builds your oxygen-processing capacity. Fat is burned only when there’s adequate oxygen around. However, if weight loss is the primary goal, creating a calorie deficit is more important than ...

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Body Composition

CaliperTestDefinition: The percentage of your body weight composed of fat compared to fat-free mass.

In our society, scale watching has become an American obsession. However, the scale can’t tell you how fat a person is, because both fat and muscle, as well as bone and water contribute to the total weight.

To determine a person’s body composition, there are several methods that can be used. Underwater ...

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The Benefits of Resistance Training

pectoralis2Increases Muscle Mass and Tone

Weight training makes your muscles grow by increasing the size of your muscle fibers and storing more glycogen in the muscles. (Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size). Because of a ...

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VitaminsAccording to the Dietary Supplement Health and Education Act, dietary supplements are defined as:

• products (other than tobacco) intended to supplement the diet that bears or contains one or more of the following dietary ingredients: a vitamin, mineral, amino acid, herb or other botanical

• a dietary substance for use to supplement the diet by increasing the total dietary intake

• a concentrate, metabolite, constituent, ...

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Dietary Fat

HealthyFatsFats, also known as lipids, are the most concentrated source of energy in the body. Fat has 9 calories per gram compared to the 4 calories per gram that carbohydrate and protein yield.

Human beings need dietary fat to carry vitamins A, D, E, and K, the fat-soluble vitamins, throughout the body. We also need fat to synthesize natural occurring steroids and cholesterol.

Saturated fats are ...

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SalmonDefinition: Any one of a group of complex organic compounds containing nitrogen formed from various combinations of amino acids.

Protein is necessary for the development of bodily tissues. It is the major source of building material for internal organs, blood, hair, teeth, nails, and, of course, muscle. Each gram of protein equals approximately 4 calories. Protein is made up of essential and non-essential amino acids. Since ...

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What Are Carbohydrates

YamsDefinition: A group of compounds containing carbon, hydrogen and oxygen.  Glucose, glycogen, sugar, starches, fiber, cellulose, and various saccharides, are all carbohydrates.

     Carbohydrates are the body’s most readily available source of energy. Every gram of carbohydrate yields 4 calories (units of energy). When carbohydrates are digested, they are changed into glucose, which circulates in the ...

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The Importance of Water

 WaterDrinking    Water is the most important nutrient because it is involved in nearly every function of the human body. Water transports nutrients throughout the body, helps maintain normal body temperature and carries waste material out of the body, just to name a few. Common knowledge and folklore have put the requirement for daily water consumption from 64 ounces to 2 gallons of water daily. Both could be right based on ...

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