News, Recipes & Workouts — weight gain

Enjoy Some Of Your Favorite Foods Without Gaining Weight

The secret to your weight loss success depends on what you do before and after you cheat. It's the off meals and cheats that determine whether you lose or gain weight. In today's world of overeating excess sugars, carbs, and fats. no one's weight stays the same without some sort of plan and system in place to guard against weight gain. The 5-day diet plan is perfect for anyone who has trouble sticking to a plan and needs to lose weight. It even allows you to enjoy some of your favorite foods without gaining weight.

The problem begins with underestimating guilty indulgences and telling yourself, "I only ate a little too much." That "little" bit can quickly add up to more than you think. 

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LYNFIT FACTOID: Did you know that most calorie trackers are off by 78 percent when it comes to caloric intake and expenditure? If you're not losing weight, underestimating your caloric intake, especially on cheat days, may be why.

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Believe it or not, cheat days can be part of a successful weight loss plan IF you follow a few specific steps. It can provide a metabolic and psychological boost, as well as stimulating your thyroid gland because it allows your body to get a break from the plan you’ve been sticking to all week. This upzig, a.k.a. cheat day principle can become a diet game-changer, allowing yourself the wiggle room to keep the weight off. This technique allowed me to lose 40 pounds and keep it off for over 20 years now.

Simply stated, follow your normal LynFit Metabolic Boosting Meal Plan for 5 days prior to your cheat day. Then you can upzig your diet, enjoying some of your favorite foods, without gaining weight.

Allowing myself a cheat day removed the guilt and shame that I was feeling, creating a vicious cycle of more binging and punishing myself. The secret is for you to control the food versus it controlling you!

Every diet out there will teach you how to eat, but they won’t show you how to cheat without wrecking your diet. Let’s face it…we’re all going to cheat every occasionally, so why not do it correctly, in a way that will benefit you? Cheating, the right way, can be your weight loss’ best friend if done correctly following these seven cheat day tips.

The LynFit metabolic boosting system is the only plan that's designed with reality eating and cheating, while still allowing you to lose weight.

#1: CHOOSE YOUR CHEAT DAY (a.k.a. UPZIGGING—A POSITIVE WAY TO INCREASE CALORIES)

Decide each week, ahead of time, which day you want to make your cheat day. This will give you something to look forward to, turning deprivation into delayed gratification. No one likes to be told they “can’t” have something, so knowing you only have to wait five days makes passing up the not-so-healthy foods easier. In other words, keep a cheat day schedule. Even though you may be taking a day off your diet, you still need that structure to help keep you safe in the same way guard rails on the highway help protect you and keep you inside the lines. 

#2: AIM FOR AT LEAST FIVE DAYS OF DIETING (a.k.a. DOWNZIGGING—INTERMITTENT FASTING)

Following your meal plan for five days will help fire up your metabolism. That way, you won’t gain weight when you go off-plan. A good recommendation is to cheat on either a Saturday or Sunday and hop right back on your plan the very next day. The younger you are (under age 30), you can get away with a lot more. As you age, your metabolism slows, and the margin for error is decreased. 

Downzigging lowers calories while boosting your metabolism. LynFit's system makes this easy.

#3: THINK LOW-CALORIE, CARB, & FAT FOR FIVE DAYS

Fats and carbs will always be the go-to food when you cheat, so decreasing them before you cheat is the best way to budget your calories. It also sets your body up to burn fat faster. It’s a great weight loss and fat-burning approach that’s beneficial for health and anti-aging. The easiest way to accomplish this is to replace two meals daily with Egg White Protein (provides the highest quality protein in the exact amounts needed, making it ideal for downzigging) or LynFit Whey Protein. Have one at breakfast and another at lunch to boost your metabolism by up to 25 percent, so your body is burning more calories. Protein also blunts insulin spikes and makes you feel fuller longer. 

#4: THINK BEFORE YOU CHEAT

Don’t let your cheat day turn into an all-out, all-day binge. Odds are, that if you need to lose weight, your food perceptions may be off, so it’s best to proceed with caution. Avoid eating with people who encourage gorging (their body weight will probably tell you everything you need to know) and don’t eat at locations that allow you to eat mindlessly. Often, eating in your car, eating while watching television, or eating while standing in front of the refrigerator can be danger zones. Don’t eat straight out of a bag or carton, and set some “selfie” rules, such as:

• Sit down
• Plate your food (a small plate is best)
• Chew your food 60 times for proper digestion to occur
• Put your fork down between bites
• Don’t eat and talk

You want to focus on what you’re eating, so embrace every bite!

#5: DON’T SKIP MEALS TO COMPENSATE FOR YOUR CHEAT DAY

Skipping meals slows down your metabolism which is the last thing you want to do. You do, however, want to lower your daily caloric and fat intake. This is best done using the two LynFit Shakes to replace your current meals. This will keep your metabolism fires running hot. Drinking the shakes will also help to block the cortisol levels that can wreak havoc on your waistline. 

#6: YOU’VE GOTTA BOOST, BLOCK, & BURN

You have to convince your body to boost metabolism, block carbs and fats while burning off what you eat versus storing it as fat. LynFit Accelerator Advanced was born for this very reason! Take at least one (1) Accelerator Advanced first thing in the morning and then again at lunch. On your cheat day, take an additional Accelerator Advanced to help combat cravings and keep your metabolism fires blazing. It’s best to take 30 minutes prior to indulging to block the absorption of fats and carbs without harmful side-effects. 

Accelerator Advanced provides extra metabolic support through its thermogenic formula by boosting your metabolic rate and balancing blood sugar levels that help you lose weight faster and kill cravings for the wrong foods, while also preventing new fat cells from being formed. 

LynFit Accelerator Advanced contains a unique blend of ingredients, inspired by nature and perfected by LynFit Nutrition. 

• Raspberry Ketones — Supports appetite control and mood enhancement
• Forskolin — Promotes thyroid health
• Green Tea Extract —Supports and encourages calorie and fat-burning
• L-Tyrosine — Helps reduce stress hormones in the body
• Banaba Leaf Extract — Helps balance blood sugar levels
• White Kidney Bean Extract — Helps block the absorption of carbs
• Guggul Extract — Stimulates metabolism and lowers cholesterol
• Cocoa Bean Extract — Helps suppress appetite and shed water weight

NOTE: It's a good idea to bump up and take two (2) additional Accelerator Advanced on your cheat day and the day after...or anytime you feel your body needs more.

#7: DETOX, CLEANSE, & RESTORE

Take (2-3) Raspberry Ketone Cleanse & Restore once or twice daily as needed for digestion. This will help reduce belly bloat and waste build-up, so you’ll feel lighter and energized, even on your cheat day. This cleanse is very different than all the rest. It contains digestive enzymes that help you digest and assimilate your food, so you’ll have less gastric distress that can often occur when eating off-plan—you’ll suffer a lot less. 

Raspberry Ketone Cleanse & Restore helps to jumpstart your metabolism and promote weight loss by removing unwanted toxins. The better your body digests food, the more your body will be able to absorb and fully benefit from the nutrients you’re feeding it. And the more nutrients you absorb, the less fat your body will store. Your liver will thank you!  

DON'T FORGET YOUR OTHER LYNFIT SUPPLEMENTS: Cheat day is the most important time to use all your other LynFit metabolic-boosting supplements. Don’t leave home without them. They will help boost, block, protect, and nourish—especially on your cheat day. You’d never take the race tires off a race car on race day, would you? So you shouldn’t stop using the weight loss tools that are particularly beneficial to you on not-so-good eating days. Take them with you…vacation, backyard barbecue, or the local restaurant. They just may well be a weight loss lifesaver! 

For more information, make sure to download the Cheat Day Cheat Sheet for an easy reference on how to cheat and still lose weight. 

Super Bowl Survival Without Gaining a Pound

Surviving the Super Bowl without gaining a pound isn't as difficult as you might think.

While there are many different weight loss solutions out there, the best way to combat weight gain is to boost your metabolism. By boosting your metabolic engine you'll be burning more calories by the time you walk into your Super Bowl party or indulge from your couch. And, those not-so-healthy calories won't show up on your scale the morning after.

Boosting your metabolism for the Super Bowl requires a three-step metabolic gameplan — boost at breakfast and again at lunch for maximum prevention; then again pre-game (30 minutes or one hour prior to game time).

METABOLIC BOOST #1: YOUR FIRST DOWN PLAY

Boost your metabolism the morning of and the morning after by drinking a LynFit Metabolic Boosting Whey Protein Shake, made with water and ice, exactly 12 hours after your last meal. Save on calories by flavoring your shake with non-caloric ingredients like vanilla or coconut extracts or black coffee. But don't add fruit, milk or juices as they will spike your blood sugar and make it easier to gain weight. You don't need any additional calories so save yourself the trouble and keep your shake simple.

I'd recommend trying the LynFit Energizer Protein Shake. I know you'll love it! I enjoy eating the froth with a spoon for a little trick play. Additionally, drinking a LynFit Complete Protein Shake blocks cortisol levels from rising, which can cause weight gain. The Super Bowl can be stressful enough as is without adding more stress to it.

With your morning LynFit Complete Protein Shake, take these supplements to turn off the weight gain switch:

• (1) LynFit Accelerator
• (1) LynFit Carb Edge
• (1) LynFit Cutting Edge
  
  NOTE: If you're taking LynFit Accelerator Advanced, take that instead of the LynFit Accelerator and LynFit Carb Edge

METABOLIC BOOST #2: YOUR SECOND DOWN PLAY

At brunch/lunch on game day, repeat your first down play by drinking a LynFit Complete Protein Shake made with water and ice and take these supplements:

• (1) LynFit Accelerator
• (1) LynFit Carb Edge
• (1) LynFit Cutting Edge
  
  NOTE: If you're taking LynFit Accelerator Advanced, take that instead of the LynFit Accelerator and LynFit Carb Edge

GAME-CHANGING METABOLIC BOOST #3: YOUR THIRD DOWN SCORING PLAY

In football, the third down play is the most critical. And with your Super Bowl Survival, it's no different. This is the money down. It's time to go for the score.

One hour before kickoff, or before you leave for your party, hit repeat and drink a LynFit Complete Protein Shake with water and ice and take these supplements:

• (1) LynFit Accelerator
• (1) LynFit Carb Edge
• (1) LynFit Cutting Edge
  
  NOTE: If you're taking LynFit Accelerator Advanced, take that instead of the LynFit Accelerator and LynFit Carb Edge

By following this Super Bowl survival gameplan you are protecting yourself from weight gain as well as enhancing your health. It's like eating a little more but absorbing a little less.

You can add in a little flea-flicker play to catch the opponent (weight gain) off guard as well. Take 2–3 LynFit Raspberry Ketone Cleanse right before you start eating. You'll wake up feeling less bloated and you'll be right on track with your weight loss. Hit replay the next morning and you're set up for success.

As with any hard-fought game, the morning after may require some recovery. Try my LynFit Fat-Melting Flat White Complete Protein Shake for a fast recovery for a food or alcohol hangover.

And don't forget to check out all my Super Bowl recipes HERE.

Enjoy your Super Bowl party while knowing you can survive without gaining a pound. And may your favorite team win!

Boost Nutrient Intake to Improve Weight Loss & Melt Belly Fat

Losing weight and exercising can make us feel exhausted, hungry, and cranky. And, if you're one of those people who think they don't need to take supplements, you'll want to hear this.

According to a study in the Journal of the American College of Nutrition, 40 percent of adults are low in some nutrients. This study also found that overweight people consumed up to 12 percent fewer vitamins and minerals compared to adults of a healthy weight. These vitamin deficiencies contribute to the underlying issues that can make losing weight seemingly impossible.

Lack of energy, intense hunger, cravings for the wrong kinds of foods, low thyroid output and function, and hormonal imbalance (including high blood sugar levels) all play a role in our weight loss or lack of.

The study also proves that these vitamin deficiencies could be making you fat. Vitamins A and D are essential for weight loss and keeping the weight off. They help regulate hunger hormones and govern fat cells. Some nutrients dictate whether we store fat or burn it off.

Shedding pounds shouldn’t mean shedding nutrition. Our nutrient intake increases when we change our eating and exercise habits to lose weight (yes, even when it's for the better). Without realizing it, we might inadvertently cut out essential nutrients, and that sabotages weight loss success and undermines health and well-being.

These deficits in vitamins, minerals, and essential nutrients can make us feel terrible, suffer from exhaustion, depressed, and anxious. Additionally, it can lead to joint aches and pain associated with slow healing injuries, like an old football injury, which keeps you up at night, preventing you from working out. They can also lead to undesirable effects that hinder your weight loss efforts by making it harder to stick to a healthy eating regimen.

The solution can be as simple as taking LynFit Daily Power Shot (it contains over 90 essential nutrients, vitamins, and minerals) and drinking at least one LynFit Complete Protein Shake (it got its name because it contains all of the amino acids your body and brain needs, in exactly the amount needed) each day.

Here are a few solutions to health problems that will help you feel better the same day you start. You'll find it easier to stay strong, motivated, happier, and healthier during your weight loss journey.

YOU STRUGGLE WITH HUNGER AND CRAVE THE WRONG FOODS

The #1 reason we struggle with hunger and crave the wrong foods is that we undereat the right kind of protein and overeat the wrong kind. It's easy to conquer your cravings and fend off overeating and keep yourself on track losing weight by supplementing your diet. 

Protein and fiber help you feel full longer due to them taking a while to be completely digested, so they remain in the stomach longer than other foods. This nourishes the body and brain with what they need and helps stabilize blood sugar levels. In turn, reducing cravings and turning off hunger.

For most who struggle with weight loss, this can be difficult to do unless you have a tool like LynFit Complete Protein Shake or LynFit Lean Bars. I find most of us who live in the real world either don't eat, or we eat the wrong things.

I suggest keeping an abundant supply of the right kind of proteins on hand that boost metabolism such as LynFit Complete Protein Shake and Lean Bars, and tuna packets, instead of relying on nuts, cheeses, or yogurts that are not complete proteins and may stop you from losing weight.

Keep fiber-rich snacks on hand like celery instead of carrots, grapefruits and green apples instead of bananas and other high sugar fruits that spike insulin levels. These foods are the best options when it comes to regulating hunger between meals.

HYDRATE YOUR BODY WITH H2O TO BOOST METABOLISM BY 3 PERCENT

Only 22 percent of us drink the suggested 8–10 cups of water daily. And, 75 percent of Americans suffer from chronic dehydration. Water is critical for more than your metabolism; it also helps keep your digestive system—not to mention your entire body—functioning well. Most importantly, it also helps you feel full.

An Institute for Public Health and Water Research study recently showed that participants who drank two cups of water before a meal ate fewer calories than people who drank no water at all. Water also helps energize our muscles and helps to keep them pliable which can reduce aches and pains caused from tight, stiff muscles. Cells that don't maintain their balance of fluids and electrolytes shrivel, so if you want to look and feel better drink up!

YOU FEEL WEAK AND TIRED

A daily, sustainable exercise and healthy eating lifestyle will inject new energy into every aspect of your life. However, if you find that you feel exhausted and weak, you may have some nutritional deficiencies that can be easily fixed with smart, consistent use of the right supplements. 

Most people don't realize that weight loss and exercise create an increased demand for nutrients on the body, and if we aren't supplementing our diets correctly, imbalances are more than likely to occur. Here are the most overlooked nutrients and the simple solutions to filling in your nutrient gaps.

Iron

Iron deficiency is the most common nutritional deficiency worldwide. Iron metabolism is unusual because it is controlled by absorption which is why it's best to supplement to ensure that your body gets what it needs and can readily absorb it.

LynFit takes this seriously, and that's why we created LynFit Daily Power Shot and LynFit Thyro-Boost in liquid form. Both of these products contain organic sources of iron because that's the way Iron is absorbed best. When nutrients are absorbed better, they won't " build up" the way other forms of iron can.

A lack of Iron may cause hormonal imbalance because it inhibits the production of female hormones such as progesterone and estrogen. This imbalance makes you feel tired and out of breath and your health suffers greatly.

Iron helps your body transport oxygen through the bloodstream and is an essential mineral for metabolism and energy. A lack of iron in the diet means your muscles aren’t storing and using oxygen efficiently and may lead to anemia and feelings of extreme exhaustion. I strongly suggest that everyone who is exercising, losing weight, or under stress, supplement with LynFit Daily Power Shot and LynFit Thyro-Boost to ensure adequate intake.

Here are a few symptoms caused by inadequate iron intake:

• Fatigue and weakness 
• Pale skin and gums 
• Breathlessness 
• Insomnia 
• Heart palpitations 
• Feeling cold 
• Brittle hair 
• Slowed mental reactions/cognitive function 
• White spots on your fingernails

So if you've been feeling tired, and you get out if breath easily, you may need to be more vigilant about getting adequate iron. But getting your iron intake isn't as easy as grabbing any old iron supplement off the shelf or chowing down on a steak (red meat has too much fat for weight loss). It's all about how your body absorbs the nutrients, not how much to take in.

Most pharmacy and store-bought iron supplements are synthetic forms of iron, derived from oxides and heavy metals. They are not as readily absorbed and may lead to constipation which in turn makes you feel even worse.

The solution is to get your iron needs met by consuming organic, botanical sources (like the iron in LynFit Daily Power Shot or Thyro-Boost) instead because they are easier to digest, better absorbed, and therefore more usable by the body.

LynFit Tip: Take 2–3 droppers of LynFit Thyro-Boost throughout the day, or simply add it to your LynFit Complete Protein Shake each day

The B Vitamins

B vitamins are necessary for cell metabolism and energy production. In fact, nearly every cell in the body uses them to create energy. 

Vitamin B-12 is particularly important to energy production, and a deficiency can lead to anemia, according to the National Institutes of Health. Since your body does not make vitamin B-12 on its own, you need to consume it regularly. You can get B-12 from animal-based foods like fish, lean meat, poultry or eggs, as well as from supplements such as LynFit Daily Power Shot and LynFit Accelerator.  

LynFit TIP: Take one (1) ounce of LynFit Daily Power Shot each day when you get up or mid-morning when you need it most.

YOU'RE CRABBY

Giving up our not-so-good habits and making lifestyle changes can change your mood as well as your emotional outlook. It's a good sign that you're doing something different, and that's a good thing. It's how we make changes and get results. If you feel

If you feel agitated, frustrated, angry, or like you can't control your emotions, improving your sleep habits can help you regain balance and improve mood.

Sleep is crucial, especially when it comes to weight management, which includes daily exercise. Recent research suggests chronic sleep deprivation may increase the likelihood of weight gain and leave you feeling irritable, stressed, and craving the wrong kinds of foods.

A study in the American Journal of Epidemiology showed women who slept five hours or fewer per night had a 15 percent higher risk of becoming obese. If you’re having trouble falling asleep or maintaining a regular sleep schedule, consider adding LynFit Lean Sleep with Melatonin to your night time supplement regimen along with LynFit Pure Omega 3. 

Melatonin supplements the melatonin your body produces naturally to help maintain your internal clock and sleep cycle. Most of us are severely lacking in melatonin, and our sleep patterns are disrupted due to the amount of time we spend in front of computer screens, cell phones, and watching TV. We do not spend enough time outside in daylight which affects our circadian rhythms and wrecks our sleep quality.

I suggest that everyone takes 1–2 LynFit Lean Sleep with Melatonin and one (1) LynFit Pure Omega 3. You'll have the best nights sleep ever.

LynFit Tip: I suggest keeping your LynFit Lean Sleep and LynFit Pure Omega next to your toothbrush, so you don't forget to take them. Take one (1) Lean Sleep and one (1) Pure Omega at 9 p.m. or before you go to bed. Take another Pure Omega 3 when you wake up and brush your teeth. You'll not only sleep better, but the Pure Omega 3 will help your body heal.

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LYNFIT BONUS — A DELICIOUS LYNFIT COMPLETE PROTEIN RECIPE

Blueberry Dream (Clafoutis)

After visiting France with my family, you can bet we came back with a few new not-so-healthy habits. We loved this dessert so much I decided to give it a metabolic makeover so we can eat it whenever we feel like it. 

Clafoutis (French pronunciation: [klafuti]) is a baked French dessert of fruit that’s traditionally made with black cherries and arranged in a buttered loaf pan or dish and covered with a thick flan-like batter. Clafoutis are almost always dusted with powdered sugar and served lukewarm, sometimes with cream, which is a diet deal-breaker — until now. This recipe transforms clafoutis into a thermogenic dessert for under 90 calories!

Prep time: 5 minutes 
Cooking time: 20 minutes
Serves: 2

Ingredients

(1/3 cup) Melt fat milk (stir two scoops of Vanilla Complete Protein powder with 1/3 cup of water)
(3 tbsp) Oats
(2) Egg whites
(1 tbsp) LynFit Complete Protein Vanilla Whey
(1/3 cup) Blueberries or berries of choice (*Frozen works great)

Instructions

1. Preheat oven to 450 degrees
2. Place oats in food processor or blender and process until the oats look similar to oat flour.
3. Add whey, egg, melt fat milk together with the oats and process until ingredients are well blended. Add berries last. 
4. Spray loaf pan with spray oil and transfer mixture to loaf pan.
5. Bake for 20 minutes at 450 degrees
6. Enjoy warm or cold.

The Best Protein for Weight Loss and Health

If you're not losing weight and melting off belly fat, your protein choices may be to blame. Here's the "411" on why whey protein is the best when it comes to weight loss and melting off stored fat.

Some proteins can boost metabolism and speed up weight loss, while others may slow it down and stop weight loss from occurring at all. Certain proteins have been used by people looking to add bulk and gain weight, and it's critical that you know the difference between the two, allowing you to choose the protein that's right for you, helping you reach your goals. LynFit Complete Protein is not only the best tasting whey protein, but it also provides the best health and nutrition benefits.

Protein is an essential nutrient when it comes to keeping your body healthy and maintaining our busy lifestyles; yet, most of us are deficient in it. This sets us up for lackluster health and slows our metabolism. But before you grab that pre-made (ready to drink) protein shake, you're going to want to know all of the miraculous things this nutrient can do for you and how to choose the right kind.

You'll also need to know how much and when you should consume it for maximum weight loss and health boost. More importantly, why LynFit Complete Protein does this better than any other protein you can buy. 

PREVENTS HUNGER AND KILLS CRAVINGS

When it comes to killing cravings and preventing hunger, nothing satisfies like protein. Since protein takes longer to digest it makes you feel fuller longer; great news if you're trying to lose or maintain your weight, especially if you're prone to snacking on unhealthy snacks. A recent study in Nutrition Research (please site ) also reported that people who consumed 24 grams of whey protein reported feeling fuller and consumed

A recent study in Nutrition Research reported that people who consumed 24 grams of whey protein daily reported feeling fuller and consumed fewer calories during the day than those who drank other forms of protein. Whey helps to prevent the blood sugar dips that signal hunger and promote cravings.

BEATS BLOAT AND MELTS BELLY FAT BEST

Whey protein manages your middle better and beats bloat while melting off that stubborn belly fat. Whey's sophisticated structure causes your body to takes calories and burn them as heat rather than storing them as fat. But that's not all; whey has been known to reduce blood sugar, which can also trigger high blood pressure, playing a critical role in decreasing and preventing blood sugar issues. including helping to

Additionally, whey helps manage diabetic blood sugar issues and helps to increase blood amino acids that prevent muscle loss, helping keep your metabolism running at optimum speed, which prevents weight gain.
*NOTE: Diabetes is serious health problem linked to obesity, heart attack, and stroke. That's why choosing the right protein shake is critical when it comes to protecting your health. European Journal of Clinical Nutrition, 67:749-753, 2013

HELPS PREVENT THE WEIGHT GAIN CAUSED BY STRESS

In order to lose weight, we must control our cortisol levels. Excess cortisol can prevent weight loss and make it harder to keep the pounds off. Cortisol breaks down muscle tissue which slows down our metabolic rate and increases our body fat which becomes a metabolic nightmare.

LynFit whey protein has a reputation for being the best food when it comes to preventing cortisol levels from rising.

Cortisol levels are also associated with bone loss, and while we can't prevent stress in our lives, we can do something to combat its effects — drink a LynFit Whey Protein Shake or eat a LynFit Lean Bar each day.

LYNFIT COMPLETE PROTEIN POWERS UP YOUR ENERGY BETTER THAN JUICING

Energy comes from getting the right combination of nutrients, and protein is one of the most important nutrients when it comes to sustainable energy.

While most of us tend to crave carbs when we need quick energy (that's why we tend to reach for simple carbs), we often forget that these simple carbs also send us crashing shortly after, sending us to look for more food shortly after, despite the fact that we just ate. 

It's life-changing once you remember that protein is the better choice. It takes your body longer to digest protein, and in return, it provides long lasting balanced energy, keeping you feeling full, helping to prevent hunger and cravings for the wrong kind of foods.

Studies show that eating or drinking whey protein daily as a part of a diet that's low in fat and cholesterol, can help maintain a healthy heart. After all, your heart is a muscle too.

SO CLEAN IT FEEDS LEAN MUSCLE

Protein is the fuel of choice for your muscles and it helps preserve this precious tissue while promoting fat burning. Everyday activities such as carrying grocery bags and walking all take muscle.

Muscles need the specific amino acids found in "complete" protein to perform, as well as repair after a workout. Additionally, chronic everyday stress, illness, or injury increases your protein needs. Bottom line, our body can't heal properly unless we provide the right kind of nutrients that help it repair, hence preserving the muscle.

LynFit Whey Protein is made from the highest quality source of whey protein, all thanks to its purity and the fact that it doesn't contain added carbs, fillers, fats, or other inferior ingredients such as dairy or vegetarian sources.

How do you know if your protein does all of this? That's simple — if it doesn't say LynFit, it probably doesn't, especially if you purchased it in a store.
LynFit Tip: Your body’s ability to absorb protein and other nutrients is at its peak shortly after you work out or any type physical activity, such as mowing the lawn, shopping, or simply cleaning the house. If you drink a Protein Shake or eat a Lean Bar you'll help your body to be more toned and healthy so you can keep moving and look good doing it.

HELPS SLOW THE AGING PROCESS

Protein helps build muscle, and as we age, we tend to lose muscle tone and strength. But, that can be prevented if you eat sufficient amounts of the right kind of protein every day. Consuming the right amount of protein, spaced throughout your day, is the best way to prevent muscle loss from happening in the first place. And it might also slow down the loss of muscle mass when you are sick or under stress.

It's recommended that we consume 24–27 grams of lean protein at each meal and combine that with weight lifting /resistance training two times per week to maintain strength, boost health and metabolism for the rest of your life.

HELPS BOOST MOOD, EASE ANXIETY AND DEPRESSION, WHILE BOOSTING IMMUNITY

Whey protein contains the exact amount of amino acids needed to increase levels of serotonin and regulate the hormones that can wreak havoc on our body, causing symptoms like depression, anxiety, and illness.

We are what we eat every day, and this is even more important when it comes to our mood and mental well-being.

Who needs whey? Everyone!

Kids need protein as they grow for strong muscles and bones (including teeth). Protein is more important for your kid's development than you might realize. But just because they need it doesn't mean you'll get them to eat it. That's where LynFit Protein Shakes and Lean Bars come in.

They can help kids, especially active ones, or kids that suffer from stress, to get enough of the right kind of protein. LynFit's line of Complete Protein products is delicious and nutrient-packed. LynFit Shakes and Lean Bars are simply the best choices. Martha Stewart was my taste tester, and she knows a thing or two about good taste.

The latest research shows that higher levels of protein are needed for adults age 65+ to prevent muscle loss that accelerates with aging. It's suggested that older adults double up their protein intake for better health.  Adding these sophisticated forms of protein is the best way to boost health while keeping your cholesterol and blood pressure in check.

A LynFit Whey Protein Shake or Lean Bar a day is the best way to keep the doctor away. Apples can't even compare!

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Try these delicious recipes using your LynFit Complete Protein Shake:

CHOCOLATE AND BANANA BE LEAN ICE CREAM

Ingredients

(1 cup) Frozen banana
(¼ cup) LynFit Chocolate Complete Protein Powder 
(½ cup) Water

Instructions

Add a few crushed walnuts and eat up. For an added treat on the weekend, add a few chocolate chips. Want more chocolate flavor? Add (1) one tbsp. of unsweetened cocoa powder. Feel free to make extra. Don't worry it won't go to waste!

CHOCOLATE PROTEIN CUPCAKES

Ingredients

(1 scoop) LynFit Chocolate Complete Protein Powder
(½ tsp.) Baking powder
(1 tbsp.) Unsweetened cocoa Powder
(1–2 packets) Stevia® or Splenda®
(2 tbsp.) Liquid egg whites
(2 tbsp.) Nonfat vanilla Greek yogurt
Nonstick cooking spray

Instructions

1. Preheat oven to 350 degrees. Spray a muffin tin with nonstick cooking spray.
2. Combine protein powder, baking powder, cocoa powder, and Stevia® until well mixed.
3. Add the egg white and Greek yogurt.
4. Combine until all ingredients are evenly mixed.
5. Spoon the batter into the muffin tins, about 2/3 full.
6. Bake for 15–-18 minutes

If you make these recipes, please make sure and share them with us on social media: @LisaLynnFitness!

Kick Hunger and Cravings to the Curb

Tired of making the same weight loss resolutions every year, only to watch them slowly fade away? 

The secret to your weight loss resolution is kicking hunger and cravings to the curb, and the best way to do that is increase your protein intake.

Eating high protein foods helps suppress appetite-controlling hormones

The hypothalamus in the brain controls appetite and satiety (fullness). Hormones secreted by our body, high blood sugar levels, and stress all play a role in making us feel hungry and cause cravings that we can't always control.

Dietary proteins strongly influence these, which helps explain why protein intake is so important for weight loss as well as maintaining lean muscle tissue. When you're dieting, rule #1 is feed the muscle but starve the fat, so it leaves.

A study from the University of Copenhagen in Denmark found that the protein content of our meals had a strong influence on hunger hormones.

Increasing protein can be as easy as enjoying a high-protein breakfast to kill cravings before they begin. LynFit Pure Whey makes this easy to do and at the same time, saving you time and money. Pure whey also gives your metabolism a boost, helping you lose weight easier.

How much protein do you need per day? You need one (1) gram per pound of lean body mass or your goal weight. If you want to weight 120 pounds, aim for 120 grams per day. When you are losing weight, stressed, or working out, your protein needs are slightly higher to preserve lean muscle tissue that keeps your metabolism revved.

You want to aim for 24 grams of lean protein four (4) times daily. This almost gets you to your goal. If you add the protein that is found in other foods you'll nail your goal.

• 24 grams = one serving of protein 
• One (1) serving of protein is usually 3 oz., however. This can vary (white fish may be 4 oz.) 
• White fish is better than chicken for weight loss and if you like larger portions, choose fish over chicken

Protein examples:

• Chicken breast 
• Fish 
• Shrimps 
• Two (2) scoops of LynFit Whey Protein
• LynFit Lean Bar 
• Egg whites

If you're busy, nailing your numbers isn't easy unless you have the right tools. That's where having the right protein shake or protein bar is the secret to your success. A LynFit Lean Bar a day helps keep hunger and cravings away!

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We'd love to hear about your success. Please feel free to send us your progress to Support@LynFit.com. And, don't forget those Before and After photos.

Make sure you follow us on social media: @LisaLynnFitness, for daily fit tips!

Make 2017 the Year of a New, Leaner You!

More than half of the country’s population has already made their New Year’s resolutions and are ready to put them into action to help them become healthier (by losing weight) and happier. Statistics say more than 90 percent of resolutions fail, despite the best of intentions.

If you want to be part of the 10 percent that succeed, you’ll need to know how to overcome the obstacles that stand in your way, preventing you from reaching your goals. These techniques will help you win the fight when it comes to reaching your goals.

There are some common mistakes almost all of us make when it comes to our diets, stopping fat loss and preventing us from losing weight. No matter what type of plan, your body needs these clean eating rules, backed by science, that apply to each of us.
(NOTE: If you’re over age 35, your metabolism is slowing down while we speak. So listen up, this applies in particular to you.)

Losing weight can be fast and easy if you think replacement vs. deprivation when it comes to addressing your not-so-healthy eating habits. And, we all know how long depriving ourselves lasts — not very long.

The Good News? These simple solutions can help you bust through your toughest weight loss challenges, no matter how old you are or how stubborn your metabolism is. You’ll not only lose more weight in less time; you’ll melt fat from those hard to reach places like the stomach, hips, and thighs. You'll do it without spending hours in the gym, or those dreadful juice cleanses that spike your blood sugar, making you even more ravenous than you were before you started.

If this is the year you promised yourself that you were going to do it, get ready, because these simple solutions are guaranteed to get you there. No more excuses! You're going to set a goal (be specific, such as 7 pounds in 7 days), and commit yourself 100 percent to work at it and achieve it.

Are you feeling determined and ready to lose a pound per day? If so, it's time to challenge yourself and take on the LynFit 7-Day Weight Loss Challenge.

We've got 7 days of healthy, lean living challenges to help get you back on track fast, losing weight and melting fat. This 7-Day Weight Loss Challenge will help you become a weight loss expert by teaching you how to lose weight and keep it off. These lean living tips will help you accomplish all your 2017 health goals; from lowering blood sugar or cholesterol levels, to decreasing your inflammation. No excuses!

Weight loss is 90 percent diet and only 20 percent sweat equity, so it’s best to focus on your eating habits. You don’t need a diet; you need a lifestyle. The best way to clean up yours is to replace some of the not-so-good habits that are stopping you from reaching your goals. You may not even be aware they are negatively affecting your weight loss because of the affect these seemingly harmless habits have on your blood sugar levels, causing your body to become resistant to weight loss. It's also why diabetes and pre-diabetes numbers are skyrocketing at a faster pace than the national debt.

It's not how much you work out or how often you wear that FitBit® or go to CrossFit® class, that will help you lose weight — it's your diet.  

Here are the Top Three mistakes people make that prevent them from losing weight:

1. They don’t pay attention to their meal timing.
   Slimming Solution: Time your meals. Plan to eat all of your meals between the hours of 8 a.m. and 8 p.m. This allows for a 12-hour fast every night, which is best for anti-aging and boosts weight loss. Meal timing is paramount, and it's best to aim for three meals and one snack daily.
   
   
2. They drink way too much sugar.
   Slimming Solution: Replace those sugar-spiking juices and gourmet coffees with a cleaner, metabolic boosting, and much more delicious Double Chocolate Mocha Latte. This one simple change can help you lose 7 pounds in 7 days because of its nourishing properties that help lower blood sugar levels, block cortisol (the stress hormone that wreaks havoc on our waistlines), and boost metabolism by 25 percent.
   
   
3. They overcomplicate their workouts and push themselves too hard, which makes them even hungrier.
   Slimming Solution: Treat a weight loss workout like brushing your teeth. Do it daily and make it such a habit that you can do it without thinking about it.
   
   These moves keep your body in working order by strengthening it as we get older.
   
   Warning: These moves do not require any equipment or expensive gyms, so you save time and money and get fitter fast. You’ll spend the time you normally would driving to the gym getting it done instead. This is the "no excuse" workout that anyone can do anywhere anytime. It's better if you incorporate these moves into your day.
   
   + Chair Squats
   + Door jam, counter top or desk push ups *Can be done on one leg for balance
   + Chair Dips
   + Chair Crunch a la Frog kick style or Crunch with your legs on chair
   + One Legged Side raises
   
   Aim for 10 of each and increase reps as it gets easier. You can also do a super slow technique and focus on the squeeze.

Don’t forget; lean bodies are not made in the gym, they are made in the kitchen. There is no reason to kill yourself or risk getting injured to get in shape. This is the year of working smarter not harder!  

Eat, Drink, and Stay Healthy Naturally!

'Tis the season of overdoing it, and that usually means we end up getting sick. We seem to be exhausted all the time, and that almost always means we gain weight.

If you want to avoid getting sick this year, and you're determined not to gain weight, I've got great news for you — it's possible! All you have to do is let Mother Nature lend a helping hand. Throw out those metabolism-slowing, immune-killing, quick fixes and turn to your natural medicine cabinet instead. Plus, natural remedies aren't as likely to damage your liver and kidneys.

From aches and pains to low energy to just giving your metabolism the boost it needs to help you keep off those holiday pounds, even when you're not perfect — remember, a healthier life is a happier life. And, prevention is the best cure.

If you were to come over to my house and complain of an ailment or your child got an injury while visiting, you might be surprised to see me open up my medicine cabinet and proceed to pull out various natural remedies. After all, it's no secret that I have a love affair for alternative, natural treatments, and have been studying them for the past 25+ years.

Recently, a friend was asking me what I do when I get aches and pains, among other things. I rattled off some suggestions and talked about the things I keep in my home and use on a regular basis. She was amazed to learn that everything we put into our bodies has either a negative or positive effect on us — especially when it comes to losing weight and boosting metabolism.

She was also shocked to learn that some of the things we do every day can impair healing, which isn't good for aches and pains in the long run or slow down our metabolism, often causing weight gain or making it difficult to lose weight.

In a short speech, any medicine that says "anti" on the label can slow our metabolism and even affect liver and kidney functions over time. 

If you have a problem, LynFit Nutrition has a solution. Safe (safety should always come first) all-natural vitamins, minerals, and other supplements, naturally inspired and perfected by LynFit Nutrition. We help fix what ails you.

Some people never seem to catch "it." And, chances are, those same people are ones who use natural ways to stay away from those pesky viruses that prey on our weaknesses (like eating too much sugar when we're tired).

Research has shown that healthy habits, naturally supporting the immune system, can dramatically reduce "catching a cold." And, should you happen to catch a "bug," these same strategies can help in reducing the severity of symptoms. 

DEFENSIVE DIET

Choosing a clean, metabolic boosting diet is the number one strategy for staying healthy, combatting the common cold, and alleviating aches and pains. Doing so will boost your immune system and reduce inflammation, helping you to recover more quickly.

A clean, metabolic boosting diet means eating only real, whole foods — the way nature intended. 

The priority when it comes to eating healthy is to Power Your Immunity with Protein. It's critical to have at least one LynFit Complete Whey Protein Shake per day to feed and nourish your body. Doing so will also keep weight gain away.

The high-quality whey LynFit Nutrition uses in its Complete Protein Shakes and Lean Bars is the purest that can be found. While it boosts your metabolism, it also helps to boost your immunity as well. LynFit Nutrition Whey Protein is an excellent source of calcium, and calcium helps to lower blood sugar levels while building healthier, stronger bones. 

Each time you eat a LynFit Lean Bar you're getting one-third of your daily protein and fiber from a prebiotic source that will help to keep you regular and your gut healthy. They taste delicious and come in handy for those moments when you need comfort food. There simply is no other protein bar like it!

My personal Lean Bar favorite is Chewy Chocolate. It tastes like a Tootsie Roll® without the sugar. Sometimes, I'll twist it together with peanut butter — "You got peanut butter on my chocolate........." Just sayin....

Choose fresh vegetables and some citrus fruits, being mindful to stay away from powdered veggie products, juices and juicing, and canned or processed options due to them causing a spike in blood sugar levels. These spikes are awful for aches and pains and cause weight gain. They also lower your resistance by weakening your immunity. 

When it comes to fruits and veggies, it's best to eat the real thing. Your body will burn more calories in the digestion process. If you're trying to lose weight, stick to 1–2 servings of fruit per day, max, even if you're sick.

These healthy habits below will also help to keep you feeling full, so you don't overeat on the wrong kinds of food when temptation is at its peak.

• Add plenty of natural herbs and spices to your meals, such as garlic and thyme
• Use a mixed blend of cold pressed herbs instead of butter and saturated fats
• Include lean, fresh, metabolic boosting proteins/meats (in addition to your Protein Shakes and/or Lean Bars). Free-range and organic are best, and watch your portion sizes. A serving size should be the size of a small deck of cards. 

Stay away from processed foods (this includes processed store-bought protein bars and shakes — you'll always get what you pay for), sugars, and most carbs. They will spike blood sugar levels and switch the pain switch on. Most contain additives that weaken our immune system. The best rule of thumb is to follow my LynFit Nutrition Plans and Resources for the cleanest eating possible.

And don't forget that you can find over 100 delicious, thermogenic recipes in my book, The Metabolism Solution.

LEAN SLEEP

Getting enough rest is one of the most important things you can do for yourself. It will help your body heal, regulate your metabolism, and kill hunger and cravings. 

Instead of reaching for drugs to improve sleep, swap out the nighttime medicines that clog your liver and negatively affect your weight loss with LynFit Lean Sleep. You'll have the best night's sleep ever, and it won't harm your health or slow your metabolism. 

LynFit Lean Sleep contains the perfect amount of melatonin to help you sleep without feeling groggy when you wake up. Lean Sleep is a proven regulator of brown fat that helps you burn more calories all day long. So you'll melt off belly fat — even while you sleep. So don't go to bed without taking 1–2 LynFit Lean Sleep (if you're struggling, you can take up to three per night). 

Before bedtime, be sure to:

• Avoid foods and drinks containing caffeine
• Avoid alcohol in the evenings
• Eat dinner earlier in the evening to allow for optimal digestion
• Turn off the television and anything that has bright lights before bedtime to help you relax (this includes tablets and phones)
• Avoid stress at all costs
• Do your workouts earlier in the day vs. later. You'll sleep better and burn more fat.

BOOST YOUR THYROID

Your thyroid produces hormones which regulate your body's metabolic rate as well as heart and digestive function, muscle control, brain development, and bone maintenance. It's imperative that we keep it in optimal functioning condition. LynFit Nutrition to the rescue with LynFit Thyro-Boost.

Thyro-Boost is a sophisticated blend loaded with more than a dozen adaptogenic herbs and natural ingredients. Adding herbs and natural supplements are a simple yet powerful way to boost the immune system, helping us to avoid colds, decrease inflammation (underlying cause of pain), and reduce hot flashes.

What is an adaptogenic herb? Herbs that are known as adaptogens are a unique group of ingredients used to improve the health of the adrenal system — the system in charge of managing your body's hormonal response to stress. This includes the thyroid, which is highly sensitive to stress. That's why when you're stressed it's harder to lose weight and more prone to getting sick.

Think your thyroid is fine and you don't need a little support? Think again. When it comes to your health, everyone needs this support in their personal medicine cabinet. You can read an in-depth summary of the benefits of LynFit Thyro-Boost here, and I'm sure you'll agree that it's a much-needed support that everyone needs.

YOUR DAILY VITAMIN D REQUIREMENT

During the winter months, it is very common to become deficient in Vitamin D, regardless of where you live. Taking the time to go out into the sun regularly will help the body create this essential nutrient naturally if your system is working correctly. 

If it isn't, or you aren't spending enough time outdoors (I say even if you are), it's important to take LynFit Vitamin D3 Boost, a high-quality vitamin D supplement that will help you get the vitamin D your body needs, along with an extra dose of immune health boosting blends. 

By taking two (2) LynFit Vitamin D3 Boost daily, you'll not only keep your bones strong, but you'll also help fight off the common cold or at a minimum, shorten the duration of it. 

THE WAY NATURE INTENDED

Sure, Tylenol® and other over-the-counter drugs might seem like a good idea, but what you don't know may hurt your health and make the pain last longer. These types of drugs may inhibit your body's healing process vs. helping it. Go natural instead, the way nature intended.

So, what's in that natural medicine cabinet I'd open if you came to my home and you had aches, pains, and ailments? You'd find LynFit Complete Shakes, Lean Bars, Lean Sleep, Thyro-Boost, and Vitamin D3 Boost. Simply put, you'd find your answer for how to eat, drink, and stay healthy!

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I always want to hear about your success stories. Please feel free to share them with me at Support@LynFit.com, complete with your before and after photos. And don't forget to share your LynFit experience on our social media platforms, @LisaLynnFitness. We live for your success, so Believe. Begin. Become. today!

Jump-Start Your Metabolism & Burn Off Excess Calories

Countless studies published in the Journal of Lipids prove that combination-ingredient dietary supplements, combined with metabolic boosting meal replacement high-quality, whey protein shakes or protein bars, help melt belly fat and boost weight loss 40 percent more than exercise alone. This is especially true if you are apple-shaped and store excess belly fat.

You can jump-start your metabolism and burn off excess calories with one simple upgrade to your fitness routine. The best part? You don't need to go out and invest money for a piece of fancy equipment to perform these explosive moves. You can use what you probably already have in your home.

And, let's be real — who doesn't need to burn off excess calories this time of year?

All you need is a mini-platform ranging in height from four inches to any height you can safely jump on or over. Even a step or stair will do. For the sake of describing the movements, we're going to call it a "hop box."

Research from the American Council on Exercise shows you'll burn 15 calories more per minute during your HIT-metabolic boosting workout when you include the hop box. The spike comes from the added challenge of simply jumping onto a specific target.

But be aware, this jumping revs up your heart rate because you're hoisting your body weight up against gravity.

It will work all your major muscles, especially abs, glutes, and quads, to propel you while building your smaller stability muscles (which are worked as you land) that are equally as important but almost always overlooked.

As you can see, a hop box can be a one-stop-shop for reshaping muscles, from head to toe.

You can easily add this to your current workout by doing your strength training moves on the box. This increases the intensity of the moves by simply changing the angles. Making subtle changes in your workout, like changing the angle, require more balance and power. 

FIT TIPS

• Set a goal before you begin, such as ten repetitions of each move
• Do "1-more" of each move than you did last time
• Keep track of how many of each move you can initially do. Make a note of the extra reps you can do as you progress. This will help motivate you by allowing you to visibly see and feel how much stronger and leaner you're becoming.

THE HOP BOX WORKOUT

Intensity level: 8–9 — Start wherever you are and remember that anything extra you do counts as more. This is an eight on the RPE scale (rate of perceived exertion) out of 10.

Total time: 30 minutes — You can break it down into (3) 10-minute sessions.

You'll need:

• A timer (the timer on your phone works great)
• A step-stool, plyo box, or even a sturdy milk crate can work. Beginners should begin at 20-inches height or less. If you're more advanced, you can use 24–30 inches. If you're outside, a park bench is perfect.

How you do it: Before beginning each move, set your time to one minute and perform your first set, working as quickly as possible, using good form and aiming to complete the repetitions in less than the minute allowed. Use any remaining time to recover and rest before continuing. This is all about working smarter, not harder. Then, finish the remaining six sets, or as many as you can.

How often to do it: Perform this workout three times weekly, allowing one day in between. Short on time? Done one move daily for one minute. The goal is seven sets.

Warm up first: For three minutes, do as many rounds as possible of each of the following:

• 10 squats
• 10 single leg lunges onto the box (10 on each side)
• Frog kicks

The Workout Movements

#1: The Burpee Box Hop (I call these "burp-up your last mealies")

• Stand up in front of the box with your feet hip-width apart to begin
• Crouch down and place your hands on the box, jump feet back to a plank position and do a full push-up (lower your entire body — thighs and chest — all the way to the floor). Push back up to a plank position and "hop" feet back up towards your hands. Stand back up and hop onto the box.
  (NOTE: Make sure to keep your knees soft and use your arms to swing yourself up onto the box and land with both feet securely on the box)
• Step down on the other side. That's one!
• Repeat at least 10 times or for one minute straight

#2: The Incline Box Push-Up

• Start this move in plank position with your palms on the box. Lower your chest on the box until it touches it, keeping your elbows tight to your side (this way is best for beginners). 
• Push yourself back up to a plank position. That's one!
• Perform at 10 times without resting or as many as you can safely perform

#3: Box Step-Up

• Stand, facing the box with your left foot on top of the box, knee bent, and arms by your side
• Push off using your right foot as if you're jumping (exploding) onto the box and bring your bent, stable knee up to your chest (as if to give your knee a kiss). 
• Lower your right leg back to the start position, making sure to land with knees slight bent (soft knees)
• That's one! Continue on the same side for 4–5 reps and then switch legs, repeating on the other side.
• Do two sets and rest for the remainder of the minute drill. If you finish early, allow your body and breath to recover.

#4: Tricep Box Dips

• Sit on the edge of the box, facing away from it, with hands on the edge and fingertips pointing towards the floor.
• Walk feet forward away from the box until legs are straight (beginners, keep legs bent to make it easier).
• Keep butt close to the box as you bend your elbows behind you until your arms form a 90° angle
• Push yourself up, using the box to push off as if you're pushing yourself down until you're back up to the starting position
• That's one!
• Do 10 reps and rest for the remainder of the minute

#5: On the Box Frog Kicks

• Sit on top of the box, close to the edge with legs into the chest
• Slowly lean your torso back and extend your legs out while making sure to keep your core tight
• Explode back up to the starting position
• That's one!
• Do 25 reps and rest for the remainder of the minute. For beginners, you can secure yourself using your arms placed behind you and allowing yourself to push off using them.

Repeat the five moves above six more times......

You'll burn 250 calories (more if you're a male) in addition to tightening and toning your body.

Did you know that just because you're working out doesn't mean you'll burn fat? That's what fat-burning supplements are for. Want more accelerated fat burning? Try these simple steps to promote fat-burning vs. the fat released in your workout from being stored as fat in your cells:

• Take (1–2) LynFit Cutting Edge and (1) LynFit Accelerator before your workout, then
• Take (1–2) LynFit Cutting Edge immediately after your workout 
• If you struggle with sore and achy joints, take (1–2) LynFit Pure Omega 3 immediately after you work out to help reduce inflammation. And, drink a lot of water or green tea.

Merry fat-melting and a healthier, stronger you this holiday season. We'd love to hear your story. Feel free to share with us, so we can join in on the celebration with you!