Pure garcinia cambogia extract before and after pictures

Pure garcinia cambogia extract before and after pictures
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Garcinia Cambogia Extract Before and After Pictures

We are feeling pround to announce that our few garcinia cambogia buyers have send us there before and after pictures. The results came out are really Shocking !! Many people have lost there belly fat in just few weeks, and they have achieved Slim and Lean Body with the help of Garcinia Cambogia Extract.

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Garcinia Cambogia Australia Truth 2017

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Garcinia Cambogia Review: What You Need To Know

What's Inside This Guide

What’s all the fuss about? Well, this fruit rind extract has been touted as a revolutionary way to lose fat, tone up and suppress those cravings all in one natural supplement. With virtually no side effects, not like the awful buzz of too much caffeine or the nauseous feeling that many appetite suppressants can bring, this supplement was featured on the Dr Oz show, where his team of dedicated professionals explained just how this new pill could help the body to use its excess fat stores AND block the ability to build new fat reserves whilst reducing the stress level cortisone.

So if you’re like me, and hold your excess weight around your middle, this could be the perfect solution. But, the reviews out there have been mixed with some people seeing good results and others seeing very little indeed. Could it be that this secret ingredient is nothing more than a marketing ploy, or are we being cheated by unscrupulous companies while we chase our dreams of a tighter, more toned body? I thought I’d check out GCE from my favorite store and see whether this really is a miracle weight loss supplement.

What is Garcinia Cambogia?

Before we get to the supplement, dosage, side effects and so on, I thought I’d include a little information about the source of the supplement. Garcinia Cambogia Extract is taken from the rind of the malaban tamarind fruit, a fruit native to South East Asia and India. It has been used medicinally and in food preparation in its native home for centuries, because it has been said to boast the following properties:

  • Souring agent, used in traditional Indian or South East Asian hot and sour curries[1]
  • Used for bowel problems and rheumatism[2]
  • Contains HCA (Hydroxycitric Acid) which has been under the spotlight for weight loss
  • Food preservative, coloring agent and curing agent
  • Used as a carmative to prevent or expel excess gas formed in the GI tract[3]

How is Garcinia Cambogia linked to weight loss?

Garcinia Cambogia is said to boost weight loss in two different ways. Firstly, it blocks the enzyme in the liver that is responsible for the default function of converting sugar and carbs to fat. So instead of the fat cells getting plumper, GCE ‘plugs’ the fat cells and directs any sugar and carbs to the energy stores to be burnt off. The body is processing less fat and is under less stress, so less cortisol (the belly fat-creating hormone) is produced. The second way that it works is by sending signals to the brain that release more serotonin, our happy hormone, and this happiness stops us craving stress foods like sugar, carbs and salty foods and could have a positive impact on appetite suppression. For more information about how Garcinia Cambogia works, please visit my review of the Dr Oz show.

About Garcinia Cambogia and its clinical studies

Several clinical studies have been undertaken to assess the efficacy of Garcinia Cambogia. At the moment the research is a little patchy and generally the medical community recommends more testing. I’ve written a longer article focused on Garcinia Cambogia research and clinical trials, but have included a summary right here for you:

  • In a four week trial[4], 150 obese subjects saw a significant, dose-dependent decrease in weight, LDL cholesterol and triglycerides, and an improvement in good cholesterol
  • In an eight week trial[5], 40 subjects saw an increase in weight loss against the placebo group
  • In a 12 week trial[6] with a reduced calorie diet, the group lost nearly three times as much weight as the placebo group
  • In a 4 week trial[7] with a reduced calorie diet, 89 mildly overweight women saw an increase in weight loss against the placebo group, but noted no discernible change to appetite
  • In an eight week trial[8] with a low fat diet and at least 64oz water consumption per day, 54 overweight subjects lost an average of 11.2lb per person
  • In an eight week trial[9] with a low fat diet and moderate (three times per week) exercise, 60 obese subjects saw a greater weight loss and reduction of appetite than the placebo group
  • In a 16 week trial[10] with a low fat diet and moderate exercise, all 39 subjects saw a reduction in belly fat and gained none of it when given a placebo for four weeks

Go to any medical site and they will be the first to say that the supplement and ingredients such as HCA need a ton more research.

After reviewing many products this is definitely the highest-quality one available.

It’s the same with any new herbal supplement I guess. But the research that’s taken place to date is certainly encouraging.

Is It Trusted And Safe To Use?

Genuine Garcinia Cambogia has been noted to have been ‘well tolerated’ for up to 12 weeks in human trials. Whilst this is a little vague, it means that there are generally few adverse reactions. Be sure to read the ‘who should take Garcinia Cambogia’ section below, for a list of who should avoid the supplement.

Who Is Garcinia Cambogia For?

Being a natural supplement, there are few people that should avoid taking Garcinia Cambogia. However, until more research has been undertaken, it is recommended that the following people should avoid it, or use it under medical supervision:

  • Patients with diabetes (high blood sugar) or hypoglycemia (low blood sugar) should avoid the supplement
  • Patients taking any medication that affect blood sugar should use Garcinia Cambogia under medical supervision
  • Patients with a high risk or history of rhabdomyolysis (a potentially fatal disease involving the degeneration of skeletal muscle) should use Garcinia Cambogia under medical supervision
  • Patients taking statins, should exercise caution as the combined medicines may increase the risk of rhabdomyolysis
  • Those with Alzheimer’s or other forms of dementia should avoid Garcinia Cambogia because of the theoretical possibility of forming acetylcholine in the brain
  • Those trying to conceive, pregnant or breastfeeding should avoid until further scientific evidence can be undertaken

For my full article on Garcinia Cambogia, including dosage and potential side effects, please click here.

My Favorite Garcinia Supplement?

Once you’ve decided that you want to try Garcinia Cambogia, the most important element is finding the right supplier. I’m not pushing any particular brand as it can be difficult to know whether a brand has been replicated and is not in fact genuine. I know of at least two well-known doctors/celebs that have had to put out alerts to their users saying that they are NOT endorsing a particular brand of Garcinia Cambogia, as there are a lot of unscrupulous companies out there selling fake or poor quality goods. I strongly recommend this brand at Amazon. After buying from them, I received great customer support and they were able to provide proof that their Garcinia Cambogia had been tested by a third party lab.

In general, I would say:

  • Use a trusted brand or store like Amazon
  • Read online reviews about your chosen brand carefully
  • Check the small print and reviews if you choose a ‘money back guarantee’ option, make sure that people that have returned the product for whatever reason have actually got refunds
  • Choose a supplement that has at least 50% HCA
  • Choose a supplement that contains minerals such as potassium and chromium, as these seem to have better reviews online
  • Choose a supplement that contains at least 600mg per day
  • Choose a supplement free from fillers or binders

Taking Garcinia Cambogia

I chose a supplement to try from my local and trusted health food store, and took 500mg three times per day.

**ULTRA-IMPORTANT** It’s critical that you take the supplements on an empty stomach, around 30-60 minutes before a meal. Food will interact with the supplement and reduce its efficacy. Also, I’m not sure of the science behind this, but I recall one study saw fewer results because the subjects were on a high fiber diet. Somehow that interfered, so eat a balanced healthy diet rich in vegetables, fruit, lean meats and good fats.

I took a supplement that also contained potassium, because I trusted Dr Oz!! I didn’t take any additional extracts as I wanted to see what this supplement did on its own.

So I took the pills three times a day, on an empty stomach. Unlike some supplements I’ve taken, I had no nausea or restlessness, you know like those buzzy caffeine pills. After drinking each one with a big glass of water, it’s common sense that an hour later you’ll be less hungry than you were, but my appetite was definitely more satiated than if I’d just had water.

The results were pretty much from day one, I was less hungry and ate slightly smaller meals, but the biggest effect I saw was in the type of food I wanted and the impact on my snacking. I know that my excess weight is down to my continual grazing, I eat pretty healthy but I can’t sleep unless I’ve had a full carb-loaded meal. And – ladies – at THAT time of the month I have an insatiable appetite for candy, chocolate, crisps, crackers…you name it! But in the three months that I took Garcinia Cambogia, my cravings all but disappeared. I ate when I was hungry (such a novelty for me, usually eating without even being aware of it) and saw the weight come off almost instantly.

I’ll be honest, we’re not talking total body transformations or anything. But I had stubborn belly fat that all types of exercise and diet had failed to get rid of for good. I guess I was carrying an extra 10lb over my ideal weight, and the majority of that was round my stomach. Garcinia Cambogia seemed to target that fat exclusively, which was a win-win for me as I didn’t want to lose any from my bust or butt. So in three months I lost around 9lb, but it was all from where I wanted it to go, and with no discernible change to my diet or exercise regime. I’m pretty fit so kept up the jogging and yoga, and it all seemed to work in harmony! I’ve now got a tighter waistline and am eating ‘mindfully’ for the first time in a hundred years!!

The million dollar question: Does Garcinia Cambogia work?

For me, it definitely worked. I saw reduced cravings to snack, and when I did eat, I was fuller faster, and on better quality foods. During my time of the month, I had little to no cravings. In fact, one time I went to the cinema and usually gorge on popcorn, but I only dipped in and out of this time (my husband was cursing me as he ended up eating it all!).

That said, it will only work if it’s a genuine product with a minimum 50% HCA. There are a lot of stores or vendors out there selling inferior products, which is why, in my mind, some people aren’t seeing the results they hoped.

What’s great about Garcinia Cambogia?

  • Natural supplement based on fruit used commonly for centuries
  • Helps curb cravings for sugar/salt/carbohydrates
  • Can boost weight loss, best used in conjunction with a healthy diet and moderate activity
  • No horrible side effects like nausea or headaches
  • Endorsed by doctors, models and celebrities
  • Cheap, compared to many supplements

Anything not so great?

  • Some people have seen minimal results – I say you can’t eat everything and expect to lose weight!
  • Some people have seen no results – I keep saying it, but check you’re buying from a reputable source and that the supplement contains at least 50% HCA
  • Can’t be used by those with blood sugar issues (see my full Side Effects of Garcinia Cambogia report)

What others are saying about Garcinia Cambogia?

I’ve researched many sources of Garcinia Cambogia users to bring you a consolidation of the most frequent opinions. In summary, there have been a lot of people ripped off and for them, they’ve lost money and not seen any results. For those that have bought reputable brands, they’ve seen moderate results which have been optimized by a healthy diet and moderate activity. Here are the views:

  • “I dropped from 13.5% to 11% body fat in time for my beauty show.”
  • “I have been taking for 2 weeks and have lost 8lbs, I love it!”
  • “I have been taking Garcinia Cambogia for 2 months and have lost 10lbs.”
  • “I have been taking it for two weeks and don’t see an extraordinary change, just 3lbs in two weeks.”
  • “After 1 week, I was surprised by the dramatic results…my energy levels were up and I wasn’t even hungry…after the fifth week my results were shocking. I lost an unbelievable 23lbs.”
  • “I’ve been taking it for a week and gained 3lbs!”
  • “Never buy from a site that appeared 1 hour after the Dr Oz show.”
  • “Took for a month and no weight loss”
  • “I purchased mine at GNC after talking to the sales person.

    HCA also aims to target your belly fat, as well as improves your cardiovascular health.

    Our products are held to the highest quality standards.

    She said her husband lost 60 lbs but she has only lost 10, but she admitted he works out more.”

My opinion: A summary review of Garcinia Cambogia

It’s not often you can find something that helps you lose weight without changing your diet or exercise habits, but Garcinia Cambogia seems to do just that. I made no changes but saw a drop of 9lb over my trial period, I’m now down to my ideal weight and have lost it all from my belly. I bought from a store I trusted, and went for a supplement with over 50% HCA, and it really worked, particularly in curbing my grazing and snacking. As with any diet supplement, there will be rogue dealers out there so always check reviews before buying online, use recommended products or buy via your trusted store. Here’s to the body you’ve always wanted!

[4] Girola M, De Bernardi M, Contos S, et al. Dose effect in lipid-lowering activity of a new dietary integrator (chitosan), Garcinia combogia extract and chrome. Acta Toxicol Ther . 1996;17(1):25-40.

[5] Soni MG, Burdock GA, Preuss HG, Stohs SJ, Ohia SE, Bagchi D. Safety assessment of (-)-hydroxycitric acid and Super CitriMax, a novel calcium/potassium salt. Food Chem Toxicol . 2004;42(9):1513-1529.

[6] Thom E. A randomized, double-blind, placebo-controlled trial of a new weight-reducing agent of natural origin. J Int Med Res . 2000;28(5):229-233.

[7] Mattes RD, Bormann L. Effects of (-)-hydroxycitric acid on appetitive variables. Physiol Behav . 2000;71(1-2):87-94.

[8] Lau FC, Bagchi M, Sen C, Roy S, Bagchi D. Nutrigenomic analysis of diet-gene interactions on functional supplements for weight management. Curr Genomics . 2008;9(4):239-251

[9] Lau FC, Bagchi M, Sen C, Roy S, Bagchi D. Nutrigenomic analysis of diet-gene interactions on functional supplements for weight management. Curr Genomics . 2008;9(4):239-251

[10] Hayamizu K, Ishii Y, Kaneko I, et al. Effects of Garcinia cambogia (hydroxycitric acid) on visceral fat accumulation: A double-blind, randomized, placebo-controlled trial. CurrTher Res Clin Exp . 2003;64(8):551-567.

I Lost 35 lbs With Pure Garcinia Cambogia Extract

Here’s How I Did It (My Diet And Workout Plan)

Follow My Pure Garcinia Cambogia Weight Loss Plan Below And Transform Your Body Into A Fat Burning Machine.

If you are reading this page, then it’s safe to say that you are looking to try Pure Garcinia Cambogia Extract to help you shed off a few pounds and get your body back or you just want an effective weight loss plan that will get you results .

Either way, you are in for a treat.

If you are serious about losing weight, then this post you are reading now is all you need.

But before I get started, I want you to take a good look at the pictures on this page.

My Pure Garcinia Cambogia Before And

After Weight Loss Result Photo..

OK, did you do it?

Did you take a good look at the real untouched before and after pictures?

What they show is an average dude (me) who went from having a beer gut to getting six pack shredded.

… And today I am going to share everything I did with you!

**NOTE**If you are short on time, make sure you bookmark this page (how I lost 35lbs with pure garcinia cambogia supplements) so that you can come back later to get the full plan. It’s that IMPORTANT.

Let’s get started shall we?

My Story: How I Got Started With Pure Garcinia Cambogia Extract In The First Place…

Growing up I was always active.

From junior school to high school, I was always into sports. In fact, I was on my high school’s Track team and Soccer team as well.

Whatever the season, I would always be involved in some form of sports. As a result, I always had an athletic body so to speak.

I was never overweight even though I’d eat a ton of food daily.

I grew up with my grandmother and she made sure I had a lot of food to eat. She always say:

Back then, that was like music to my ears because I loved my food.

Oh how I love me some chicken soup, and roast beef and rice and beans. As I’m typing now, my mouth is watering.

Okay am getting off topic but the fact is, regardless of how much I ate, I was always slim and trim. I guess you could say I had a very fast metabolism.

Plus the fact that am always active means I am always burning a ton of calories daily so I had no room for weight gain..

But Then I went to college…

Everything changed after I left high school.

I stopped doing sports and I was more focused on my academics. I was doing the sciences so I always had a ton of school work to do.

When am not prepping for a chemistry lab, its Bio or am prepping for an exam or something.

I never had any time to get involved with sports so it was put aside other than the occasional football game on a few weekends with my friends.

Unfortunately or fortunately depending on how you look at it, my eating habits remained the same or maybe even worse because most of the time, fast food was the easiest thing I could get on campus.

So lots of food on the regular and less physical activities.

… And so I packed on the pounds.

Then after 4 years of college, I went from between 180-186ish all the way up to 223 lbs. (by the way, I am 6.0 ft tall)

Want To Skip My Story?

At my college graduation, I saw a few friends who haven’t seen me since high school and they were in disbelief. How could this happen. Blame in on the labs I said lol…

But the truth is, I was embarrassed myself and couldn’t believe what I had done to my body.

My once fit and athletic body was now a fat and sloppy one with a beer gut and I don’t even drink.

Add A Sedentary Job Months Later And That Only Made Things Worse…

After I graduated and weeks/months of job hunting, without any success, I decided I would work from home – a job that had nothing to do with the sciences.

Imagine that? ( Anyways, that’s another story for another time ).

So I sat around a desk for several hours in front of a computer.

That meant even less physical activities for me. And while my eating habits changed, I was still eating a whole lot more than I should – So I kept gaining more weight.

I went from weighing 223 pounds just after college all the way up to my highest weight of 230 Pounds a couple months later.

Unfortunately I didn’t take a pic of my scale at that time so you have to trust me on this.

How It All Changed For Me..

In the summer of 2013 I went to visit my brother in Florida. One day while I was there, we went to Walmart to do some grocery shopping.

… And then out of the blue, we decided to stop at the SoloHealth machine to do a checkup. You know that little machine that gives your weight, test your vision and blood pressure etc?

Yup one of those!

So my brother got his blood pressure results and it was perfect at 120/80.

Then it was my turn.

That couldn’t be right, let me go again I said.

So just to make sure nothing was wrong with the machine, I asked my brother to go again.

… And once again his BP was perfect at 119/80. This means that something was DEFINITELY wrong with me.

I could barely sleep that night.

As soon as I got back home from my trip, I went to see my doctor. And he confirmed it!

I was pre hypertensive.

Which meant I needed to DO SOMETHING ABOUT MY WEIGHT LIKE IMMEDIATELY .

I always knew I should start working out and stuff but just never got around to it. However, this time it was different. Hypertension is no joke and that was the wake up call i needed.

So My Quest For An Effective Weight Loss Solution Began

I started doing some research on the safest and fastest way to lose weight and that’s when I found out about the Pure Garcinia Cambogia Supplement for weight loss that was featured on the Dr Oz Show.

I also came across a ton of other information but after watching several videos on YouTube and reading several articles and success stores online, I realize everything needed to lose weight effectively can be broken down as follows:

( 1).

EXERCISE AND CR INCREASE NAD+ PRODUCTION It’s clear that the same things that help fight inflammation also increase NAD+.

The most important aspect of any fitness plan or weight loss plan will be your diet.

No matter how hard you workout or how many supplements you take, you can NEVER out-train a bad diet.

Think about this for a second, you can walk on the treadmill for about 30 minutes to burn 300 calories and put it all back in just one minute by eating a jelly doughnut.

(2). It is VERY IMPORTANT to incorporate weight training in your weight loss plan.

By lifting weights, you’ll increase or at minimum maintain your muscle mass which helps to boost your metabolism so that you can burn more fat. The more muscle mass you have, the faster will be your metabolism.

By the way, THIS INCLUDES YOU TOO WOMEN.

I know a lot of women think that lifting weights will “bulk” them up but that’s the furthest thing from the truth. The only way that would happen is if you took steroids or other crazy stuff to boost testosterone levels.

So please forget the nonsense and realize that if you want to look sexy and toned, then you Need to lift weights.

(3). Proper SUPPLEMENTATION is very important.

Here’s a FACT – no matter how healthy you eat, you’ll NEVER get all the essential nutrients you need from food alone.

Plus on your weight loss plan, you are going to NEED a fat burner to help you get to your goals. An all natural fat burner such as pure garcinia cambogia works great. (I’ll get to that in a bit).

(4). It is VERY IMPORTANT to get adequate rest!

Once you start working out, you are going to be breaking down muscle tissues and placing a lot of tension and stress on different muscle groups.

By getting enough rest, your body will be allowed to recoup and repair itself giving you the best chance of meeting your weight loss goals.

So I Made My 3 Months Weight Loss Plan

Understanding that weight loss doesn’t happen overnight, I wasn’t looking for an overnight fix.

I knew it took years to put on all the weight and I knew it would take some time to get off.

So after doing a lot of research, and reading testimonials and watching a ton of informative videos, here’s the plan I came up with that help me to shed off 35 pounds on FAT and put on some muscles too.

See My After pics below:

So now you know that I am not BS-ing you, and what I am about to share with you works!

So get a pen and notepad and get ready to take some notes 🙂

Here’s My Shopping List

Lots of green vegetables – (broccoli, cabbage, Bok Choy, string beans, Spring mix)

Carbs – (Oats, Whole Grain Bread, Brown rice and white rice, sweet potato, red and white potatoes, whole wheat pasta)

Fats – (unsalted peanuts, unsalted mixed nuts, avocado and I only cook with virgin olive oil)

Fruits – I only had bananas after my workout and some strawberries with my breakfast and an occasional apple for snack.

Protein – (eggs, egg whites, turkey bacon, chicken breast/legs, ground chicken, ground turkey, tilapia, salmon, pork chops, beef, tuna)

Supplements

Protein Powder – To ensure I was getting enough protein daily. (Without this I would never hit my daily protein intake) Any high quality protein will do but I like Optimum Nutrition Whey because it taste great!

Probiotics – to help ensure I got most of the nutrients from the food I ate. (This is the one I took.)

Other Essentials That I Got

Digital Bathroom Scale – I weighed every morning after going to the bathroom. (Its not necessary but I loved seeing the numbers getting lower and lower as the days went by. It was my motivation. 🙂 If you don’t already have a bathroom scale, this is the one I got.

Food Scale – I had to weigh my food to make sure I hit my daily calorie intake as close as possible. It was tedious at first but after while it was a no brainer. This one is cheap and gets the job done.

A Measuring Tape – You’ll need to take weekly measurements so that you can assess you progress. You probably have one already but if not, here’s one on amazon.

Omron Body Fat Monitor – I learned that it was important to check my body fat percentage regularly because sometimes the scale doesn’t give the true picture because you could be losing fat but adding muscle at the same time. Check out the Omron monitor here on Amazon.

Optional – I signed up to a gym near by.

My Diet Plan In Details:

I had to find or create a plan that would allow me to eat while shedding fat instead of starving myself.

The first thing I learned that I had to do was to calculate my macros. You can read this post to learn exactly how to do that.

Basically what this means is that I had to know my maintenance calories and how much of each macro nutrients (Carbs, proteins and fast) I should consume. This would allow me to create a calorie deficit that would allow me to burn fat.

(If I eat my Maintenance calories daily then I’ll neither gain nor lose weight/fat.)

Once I got my maintenance calories, I downloaded the MyFitnessPal app on my phone to help me track all the food I ate.

If you prefer to write things down, a food journal would be just as good. But I find that simply having the app is much more convenient.

The added benefit is that every food you can think of is already in the MyFitnessPal database. You simply enter the amount you are having and it will calculate the calories and give you the macro-nutrient breakdown.

This is why you’ll need a food scale!

For example, here’s what a typical day looks like for me:

Important Points To Note Before Starting My Pure Garcinia Cambogia Weight Loss Plan

I want you to succeed in this program and before we start, it’s important to ensure that you are in the right mindset.

Introspect and honestly think about each of the factors described below and in case you find that your thought process is negative, it’s best to change it right now.

Your Self Belief – Very Important

To be successful in any weight loss program, you have to believe that you can lose weight. On the other hand, if you don’t have this belief and you are going through this program with the fear that you are going to fail, you are just making it a lot tougher for yourself.

The reality is that if you can do all the wrong things and get out of shape, you can also get back into shape by doing the right things.

Motivation – Why do you want to lose weight?

Be aware of your goal and your progress because that is essential to keep you motivated and interested in the program.

People who succeed have no doubts about what they want to achieve and how they are going to do it and most importantly, “WHY” they are doing it.

Reminding yourself about that objective and seeing your body change gradually as you go along will be a great motivating factor.

Be Ready To Go Out Of Your Comfort Zone

Instead of doing things that you may have tried and failed, this program is going to take you through many innovative strategies for losing weight. So be ready to try new things and go that extra mile when needed.

You are going to have to do things that you DO NOT WANT TO DO.. But you MUST!

Because that’s what’s going to get you results.

Heck there were mornings I wanted to just roll over and sleep but I had a goal in mind and I promised myself to do whatever it took to get there.

Visualize The Benefits

As you work through this program, keep that picture of a slim and more attractive figure of yourself in your mind. Imagine how you will feel when you get back in shape.

Visualizing the benefits will increase your motivation and help you stay on course.

Know How To Overcome Setbacks

Everyone has bad days.

When you work towards tough goals, an occasional setback is not a reason to give up.

So, enjoy your delicious dishes while losing weight.

If you could not exercise one day or your diet got messed up due to unavoidable circumstances, just pick up from where you left off and continue the routine on the next day.

Remember that this fitness thing is a lifestyle thing. So don’t give up should things go wrong. Just get back on track as quickly as possible.

So are you motivated and ready to get started shedding of that extra fat and get in the best shape of your life with my Pure Garcinia Cambogia weight loss plan?

Step #1 – Take Your Measurements & Calculate Your Daily Calorie Requirements

To set realistic goals, you must know where you stand today. So let’s take some measurements. You will need your bathroom scale , measuring tape and body fat monitor . Note down each measurement in a notebook.

Let’s start with your measurements…

Height And Weight – Note down your height and weight. (You’ll also need this info to calculate your daily calorie requirements)

Body Fat Percentage – Use the Omron Body Fat Monitor to measure your body fat percentage. With the body fat percentage and your weight, you can calculate the weight of fat in your body.

Any change in body weight as you go through this program will be due to the change in fat and muscle mass. When you take periodic measurements and compare them, you will know how much fat you have lost.

The remaining difference in body weight is due to the change in muscle mass.

Remember that an accurate measurement is neither necessary nor possible. We are more interested in changes over a period of time.

Figure/ Before PicturesTake a front, back and side view photo and store them securely. You will do this before you start the program and then once at the beginning of the following weeks.

Losing excess weight has many benefits and one major benefit is the improvement in your figure. You want a sexy and lean body when you complete your body transformation and so it’s important to record your figure as you progress.

The only way to do this is to take photographs every week. Changes will be noticeable only when you compare photographs taken at different periods.

Use a mirror or ask a friend or relative to photograph you while wearing only your undergarments.

Body Measurements – Here’s a list of the vital body measurements that you must record.

Take the measurements on both the left and right sides when applicable. You will need someone to help you. Unless mentioned otherwise, you have to measure the circumference of the body part where it is at its maximum.

  • a) Neck.
  • b) Upper arms.
  • c) Forearms.
  • d) Shoulders: The width of the widest part of your shoulder with your arms lying straight down on your sides.
  • e) Chest: Lift your arms, let the tape go horizontally around your chest at nipple level and measure after you lower your arms.
  • f) Biceps with your muscles relaxed (arms down).
  • g) Waist at the navel level.
  • h) Hip at its broadest point.
  • i) Thighs.
  • j) Calves.

The best time to take measurements is in the morning before exercising or having breakfast. Record your measurements as accurately as possible without rounding off the decimals.

If you are using a special tape, follow the instructions that came with it. Don’t stretch the tape by pulling too hard and don’t take measurements every day. Minor daily variations are not important and may mislead you.

A weekly measurement will be more useful in estimating progress.

Now that you know what your current measurements are, you can easily set your goals. Write them down so that you can track your performance. When you achieve your goals, don’t forget to congratulate yourself.

Now Calculate How Much Food You Should Eat Daily…

Make sure you read this post to learn EXACTLY how to calculate your required daily calorie intake (Total Daily Energy Expenditure – TDEE). This is VERY IMPORTANT.

It doesn’t matter if you eat healthy, as long as you eat more than your body requires, you WILL gain weight because the excess food will be converted to fat and stored.

The great thing about using a supplement like Garcinia Cambogia is that it helps to suppress your appetite so that you can easily create your daily calorie deficit without feeling hungry all the time.

The next step is to break down your daily calories in macro nutrient ratios as follows:

  • Protein 45%
  • Carbs 35%
  • Fats 20%

This is the ratio that works best for me but you can always make small adjustments and see how your body reacts. No one will know your body better that you.

You can also enter this ratio in the MyFitnesPal App and it will keep track as you add your meals. See an example below using 2500 calories as the daily requirement:

Step #2 – Prepare Your Meals Ahead Of Time

I usually do my meal prep on Sundays and the food lasts me for the week. On Sundays however, I don’t track anything and eat whatever I want within limits. It kinda set me at ease knowing that after a tough week, I can cheat and indulge a little before starting over the process again.

Here’s a sample meal plan that you can work with. Feel free to mix and match or add similar foods as you choose.

Just remember that you MUST hit your required daily calorie intake and macros as close as possible everyday. Some days you may go over or under by a little. No big deal as long as you don’t go over or under by too much.

Breakfast Ideas

Protein – Egg Whites (Boiled Or Scrambled Or Omelets), Turkey bacon, Tuna

Carbs – Oatmeal, whole grain bread/Bagel

Fruits – Apple or strawberries (just add on top of your oatmeal)

Fats – Unsalted Peanuts/Mixed Nuts, Avocado

Lunch Ideas

Protein – Baked Chicken Breast, Ground Turkey, Ground Chicken, Baked Tilapia, Pot Roast Lean Beef, Grilled Salmon or Grilled Pork Chops

Carbs – Brown/White Rice, Sweet Potato/red or white potato, whole wheat pasta

Note – if you are having a protein source that is rich in fats, you don’t need added fat for your meal. An example of such protein would be salmon or beef!

Dinner Ideas

Protein – Baked Chicken Breast, Ground Turkey, Ground Chicken, Baked Tilapia, Pot Roast Lean Beef, Grilled Salmon or Grilled Pork Chops

Carbs – vegetables – (broccoli, cabbage, Bok Choy, string beans, Spring mix)

Snack Ideas

Whey Protein Shake

Small Chicken/Tuna Salad

Post Workout Meal

Whey Protein Shake

All you have to do is just mix and match and be creative with your cooking style. You can add some sodium free seasoning to your food to add flavor and taste.

A little on Meal Timing…

There are a lot of conflicting articles on the internet when it comes to this topic. Most suggest that you should eat every 2-3 hours. Unfortunately that would not work for everyone – especially when you have certain types of job.

Just imagine the look on your boss’ face when he/she sees you getting up to eat every 2-3 hours when there’s work to be done?

Recent research have debunked that myth and all that matters is that you get in the total amount of calories that you need. Whether you can get it in 1 meal, 2 meals, 3 meals or 6, it doesn’t matter.

Just work with a schedule that fits your lifestyle that leave you hungry so you are tempted to go outside your meal plan.

Step #3 – Get Your Supplement Stock

Correct supplementation is essential to produce the best results from this program.

В состав входит и железо, которое повышает сопротивляемость заболеваниям, предотвращает железодефицитную анемию.

The supplements that I used and recommend are made from natural sources and are safe.

The supplements that I am recommending can be broadly classified into two categories.

The first is weight loss supplements – These supplements help you burn fat, discourage the storage of fat in your body and help you get rid of toxins.

The second category is food supplements – While food will be our main source of nutrients, it can be difficult to get everything you need from food alone. Food supplements ensure that you get the required nutrients in the right quantities.

Weight Loss Supplements You Need

  1. Garcinia Cambogia Extract – I Recommend Garcinia Cambogia Extra Fortified With Raspberry Ketones – It’s the Same Brand I took!

Food Supplements You Need

Also Recommended

BCAAS – Branch chain amino acids to help with prevent muscle breakdown and aid with recovery – I use This BCAA Supplement

Step #4 – Your Workout Plan

There are two different types of exercises that we are focusing on: cardiovascular exercises (cardio) and weight training.

Cardio gets its name from its primary function, which is the strengthening of the cardiovascular system. The cardiovascular system is the circulatory system of the body, which consists of the heart and blood vessels.

Doing cardio increases your heart rate and breathing rate, improves circulation and burns calories.

When you do cardio, the aim is to increase your heart and respiration rate way above the resting rates. This strengthens your heart muscles and keeps your blood vessels in peak condition.

Walking, running, climbing stairs, aerobics, etc., are examples of cardio. The idea is to burn calories, create a calorie deficit and make your body use stored fat for energy.

The next component of our training program is Weight training. While cardio accelerates fat burn, weight training strengthens and tones your muscles.

More muscle mass and stronger muscles mean a stronger body and a higher metabolic rate, which further increases your daily calorie requirements .

By alternating between cardio and weight training, you will improve your health, build muscles and make your body burn up stored fat.

Before you know it, you will be burning fat even when you sleep!

Important Tip

When you do weight training, you are actually causing trauma to the targeted muscle tissue. When this happens, the body replaces them with stronger muscle tissues to cope with the demands of the exercise.

When you keep repeating this process and gradually increase the intensity, your muscles will continue to become stronger. The body performs all its repairs and muscle development when you rest.

Hence, it is important to get sufficient rest. I recommend at least seven to eight hours of uninterrupted sleep each night to fully recover for the next day’s activities.

Now, let’s take a look at the workout plan that you will be doing during this transformation program.

Below Is The Weekly Workout Schedule That I Follow:

If you look at the schedule above, you’ll notice that I do 30 minutes of Cardio 6 days per week in the morning.

You’ll also be doing 4 days of weight training. On Wednesdays however, you’ll take a break from the weights and do a 30 minutes HIIT workout.

Basically what I do is to take my Garcinia Cambogia Extract supplement and my Natural Colon Cleanse and then start my cardio session. Sometimes I may go for a jog/walk or just do some aerobic exercise in my living room. Once am done I have my breakfast.

Note – I only take the colon cleanse the first week and then once on Mondays after my cheat day to help me get rid of my bloating. However, I took my garcinia cambogia pills everyday!

When you are buying your garcinia camboia pills, you can choose to buy several bottles at once and get them at a discount.

For my weight training workouts, I go to the gym. However, if you don’t have access to a gym you can watch videos on YouTube that shows you body weight exercises that you can do at home to target the specific muscle groups.

Step #5 – Track Your Progress

Tracking progress is not just about results. Results only tell you how well your strategy is working.

You will know what went wrong only when you also log your efforts (diet, training and supplementation). This will tell you what works and how well it works.

What I did was to take my measurements every Sunday morning before I eat anything. This is because after eating my cheat meal on Sunday, I am normally a little bloated on Monday mornings which can skew the results.

If you are not making the desired progress, analyze the reason.

If you are adhering to your plan, but are not able to make the expected progress, recheck your goals to see if they are too ambitious. The other possibility is that you may need to bump up the intensity on your workouts.

Expectations

If you haven’t been exercising for a while then you are up for a treat. But it’s nothing to worry about 🙂

Expectation #1 – The first week you are going to be excited and full of energy. However, after a few days you are going to feel sore.

This is because your muscles are doing something that they haven’t done in a long time or have never done before.

So it is very important to stick to your nutrition and supplementation for fast recovery so that your workouts don’t decline in intensity overtime.

Expectation #2 – At around Thursdays going into the weekend, your energy level is going to be low. This is when you need to push yourself and remind yourself of why you started in the first place.

The good news though is that you can treat yourself to a nice meal on Sunday so you have that to look forward to.

This will happen every week. That is why there’s a ‘cheat day‘ so to speak. However, be very careful here. You don’t want to go overboard because you can actually mess up all the work you’ve put in throughout the week.

What I normally do is eat a very small but healthy breakfast and lunch. Typically the same thing I would eat throughout the week but at a smaller portion.

Then for dinner I have my cheat meal. So probably I should say “cheat meal” as opposed to “cheat day.”

Expectation #3 -You’ll lose the most weight in your first week. This is because you will be losing some water weight as well. After that, you can expect to lose 2-3 pounds per week.

Expectation #4 – When you take garcinia cambogia, you’ll notice that your appetite is reduced and sometimes you just don’t want to eat.

However it is very important than you eat and try to hit your calorie goals. Remember, this program is not about starving yourself but rather making healthy food choices while creating a small deficit for fat loss.

Does Garcinia Cambogia Really Work?

The short answer is YES.

I have also written an article here that goes into ore details to answer this question. However, In Order To Get The Best Results From Garcinia, It Is Very Important That You Only Use A Reputable And High Quality Brand.

If You Have Been Taking Garcinia And Not Getting Good Results, Chances Are You Are Using A Less Than Stellar Product.

I recommend Garcinia Cambogia Extra as it is fortified with Raspberry Ketones to increase fat burning.

Click Here To Get Your Bottle Now >>

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It is also very important that you follow this plan as close as possible and pay close attention to your diet and workouts. If you notice, I never just took garcinia and the weight vanished.

I had to change my lifestyle for that to happen. So its time to get up and work – if I can do it, you can do it too!

Conclusion

I have laid out the exact plan that I followed to lose 35 pounds in 3 months.