3 Fitness Tips To See Changes Now Besides Working Out

Everyone knows to get in shape, you have to work out. And of course eat cleaner than you were and hardcore if you want to compete in fitness.

But just for 3-5 day a week gym goer, what can you do to start seeing changes, like fast?

Here’s 3 Fitness Tips To See Changes Now Besides Working Out

Tip 1: Any day you work out, you must take 3000-4000 milligrams of L-Carnitine daily.

Why? Because L-Carnitine really does fucking work! It works wonderfully for being healthy and legal.

Downfalls? It is a little tiny bit pricey. But not so much it’s not worth it. Get the high dosage liquid in the largest size bottle you can find because it’s 3000 mg for a tablespoon  and the pills are like 500 mg. You have to eat like 6-8 pills a day to get the amount you need for it to work. Screw that! Get the liquid.

Drink a sip in the morning, pre workout, and post workout…everyday.  That will spread out your dosage and give you around the needed 3000-4000 daily for it to seriously work.

It works because in that dosage, it will be enough to tell your fat stored in your mitochondria to be used a fuel, so you burn fat more. That means you get leaner,shed some weight, and if you’re already in good shape, get shredded!!!

It also is a good way to prevent your body eating up your muscle also, very good for maintaining muscle while breaking it down working out. You’ll keep more muscle this you’ll burn more fat because more muscle burns more fat.

You can just sip it on an empty stomach or for the best results, eat a tiny bit of carbs with it to make it work it’s best.

It’s like $20-$50 for a bottle of it that will last less than a month. So it’s pricey, but worth it. Do it every other month if too much.

Nothing comes easy if you want to have the body you want to have. You gotta work hard,smart,consistent, and spend some money to fuel your body.

Tip 2: Take fish oils daily. Taking fish oils will allow you to move better and oil up your joints. You’re going to need this since you will be working hard physically to get the work in needed to get results.

Fish oils will help burn fat also, combined with the L-Carnitine.

Take them daily and every day, try not to miss any.

Tip 3:Change your snacking to nothing but veggies,fruits,nuts,seeds,low sodium jerky(beef,turkey,whatever) and edamame beans.

Edamame beans? WTF is that? They are extremely cheap,high in protein, and low in carbs, sugars,and fat.

Some say it’s soy protein so it will boost estrogen in males? Whateverrrrrrrr. Even if it does, it is so minor of an increase that it’s not worth even thinking about it. Eat them up,they work great and taste good also.

Once you are working out 3-5 days a week, taking your L-Carnitine 3 times day, taking your fish oils daily, and changing the way you snack, things change really quick.

Now you have a consistent base to tweak from. Now your next level is to eat cleaner main meals,eat more smaller meals of cleaner foods,do more cardio,workout harder and smarter, rest smarter, cut out as much things that hurt you like partying,staying up late,drinking,etc.

kaboom! You’ll be fit in no time and notice alot of changes from yourself and how people look at you.

Try it out, I made it simple to get started without too much to do and end up quitting. Focus on these 3 tips and succeed.


How To Jump Rope To Burn Fat Without Burning Muscle

Jumping rope has alot of benefits, some including agility,stamina,stronger bones, and cardiovascular health.

These are all benefits of the jump rope that are cool, but everyone knows them. Why would you use a jump rope if you want to get the best looking and sexiest body you’ve ever had in your life?

To use the jump rope to burn fat but not muscle is like this. It’s kind of like if you were to pull a dent out of a car, you don’t want to go from extreme to extreme of pulling it all the way out or all the way in. You want to lead up to perfect, notch by notch. One step at a time. Until you reach the even level so it’s no longer a dent. With jumping rope, you want to workout by workout notch up step by step to your body fat removal and stop before you hit the point of losing muscle.

Here’s the wrong way to go about it. I decide hey, I want to lose fat so I will start jumping rope for 30 mins after every weight training session. Hell yeah, in 20 workouts or so, I def lost alot of fat, but I weigh less and obviously lost some muscle as well.


Here’s the right way to help you avoid this mistake, and end look your best faster. Do it this way.

Each jump is a rep, start off with 100 reps after each weight training workout. If you workout 3-6 days a week with weights, do this and start small with your jump roping at only 100 reps or jumps over the rope.

Not much, but this will allow you to start off getting your body and ankles used to jumping rope. You can access your body fat levels by the workout or week. But soon as 100 reps are easy, increase it to 200 reps or jumps and so on.

The number you can do isn’t the goal. The goal is to find your perfect number to melt fat off you the most or fastest, but just shy of the point of burning off muscle. You need to work slowly up to notch by notch so that you just start burning muscle and not knowing it.

4 sets of 50 jumps is 200 and won’t take but like 5-10 minutes. Everyone is different by their metabolism and their diet, so this will effect results. But either way, if you find you are starting to burn fat with 300 jump roping reps after your workout, then you can either stay there until it is too easy, or move up in reps right away but risk burning muscle off.


Do this after every weight training session. Before long, you’ll start seeing some veins showing you never had before, and your abs will be starting to come in good. Without losing any hard earned muscle. If your diet is on point decent and you eat enough protein, you will burn fat without losing muscle with nothing but weight training, and a jumprope!


Chuck Strogish

Fitness model. certified master fitness trainer.

Bare Fit Sweat Proof T Shirts

Eat These Fitness Foods Instead of Other Foods

Eat These Fitness Foods Instead of Other Foods

This blog is about reaching goals faster and more efficiently.  That means, get more fit, look better, but at the same time, not missing out on life either.

With that said, you’re going to have to miss out on alot of life if you want to win any fitness competitions, or do well in competition where your physical shape matters. But for those who do, missing out to them is more than ok, and they will argue that in fact that they are even missing out at all.

But for those who don’t want to miss out things like meeting friends at a bar, having some drinks, eating those fries and wings, and just doing whatever that is fun, you can still look good and in shape. How much depends on how hard you work and how good your genes are.

By working, I mean not just by working out hard, but also working hard to eat certain foods over foods that are so readily available.

So if you are going to be around those tasty pitfalls, but still want to make results happen, you need to think about doing some eat this not that subs. Change in one that is similar to another, just a little more healthier.

It all adds up to your goals eventually, and will be the difference in reaching your goals a little bit faster.

Here’s an eat this not that list for ya. They’re all over the internet, please forgive me if I miss one, or a thousand.

Grilled chicken instead of fried chicken.

Sweet potato fries instead of french fries.

Light dressing instead of regular dressing

Or ketchup or mustard instead of mayo

Greek yogurt ice cream instead of regular ice cream

diet soda instead of regular high carb soda

Fast Food- Order an extra burger with diet soda or water and skip the fries all together.

Almond butter instead of peanut butter. Use a banana with it instead of jelly

Low fat cheese slices and milk instead of regular milk or cheese

96% Protein to 4% fat extra lean ground beef instead of 80%-20% stuff.

Eat half whole eggs and half egg whites instead of All whole eggs all the time.

spinach instead of lettuce in salads

rice and beans instead of oodles n noodles

meats and cheese instead of meats crackers and cheese

dark chocolate instead of regular chocolate

thin pizza instead of regular or thick crust pizza

spririts or wine instead of beers

coffee instead of orange juice or apple juices

real fruit instead of fruit juices or man made fruit products

almonds,walnuts,or sunflower seeds instead of peanuts

low sodium beef jerkey sticks or nibblets instead of potato chips

omelette instead of pastries or cereal


There’s an example short list of what to sun in and sub out of for better and faster results short term and long term.

if there is 1 or 2 of them items on that list that you absolutely can’t do without, you will get the missing out on life feeling if you do. It’s your call, you will still make results if you do the rest of the list, but you will get the best results if you do all of the list. The choice is yours.


There are hundreds and thousands others of the fitness eat this or that list, I wanted to show you a quick example of how to build upon making better fitness decisions. The more you do, the better of you will be.

The best thing you can do is workout, do this list, drink lots of water, and build upon where you can get better at this list and add more to it as you see them. You have a choice to make everytime you go out to eat. You shouldn’t get a salad, eat what you like. Just make the best substitutions you can each time.

Thanks for reading

Eat These Fitness Foods Instead of Other Foods

-Fitness Model Chuck Strogish


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