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Look, one of the things that makes people procrastinate meal prep is two things, #1 Lack of Knowledge about how or what to prepare. #2 Straight up laziness!!!

Because I understand, meal prep is time consuming. Having to weigh out all your foods, having to pack all the separate containers, so much bs, so much time, you’d rather watch netflix! I get it!

But meal prep is KEY to staying on point! You HAVE to do it so that way you are accurate as hell with your calories/macros. You HAVE to do it so you can create the calorie deficit you need to melt body fat so that way you can get lean, defined, and sexy. You HAVE to do it if you want to optimize your workouts and the time you are investing into your training. You have to do it if your health is your number 1 priority. Its a must!

Because if you dont, guess what happens?

You binge on some bs! You make dumb food choices, eating all the wrong stuff which leads to cravings for more wrong stuff, and you overeating and gaining more body fat. Or at best, preventing your fat loss.

NO!

If you want the body, you gotta master NUTRITION! Meal prep is a must!!!

But I understand how much of a pain it is which is what led me to discovering some meal prep hacks that I am going to share with you right now. That photo at the top of example meal prep, yea, we dont do that. Ever. Theres a better way.

But first lets tell you some facts about your body you probably dont know.

#1. You already have a 6 pack guys. Yep, you heard that right. You already have defined arms, legs, stomach ladies. You just cannot see it because you have a thick layer of body fat covering it. You can be light on the scale, and undefined, aka skinny fat.

Typically the look women are going for where they are sexy, defined, lines in the stomach, maybe a hint of abs, is under 14% body fat. The inspirational models you see on insta are usually around 10-12%.

Just to give you an idea. Thats measured on dexa scan or an Inbody 570. Dunking is meh, the hand helds are meh, the scales are usually off, so are most trainers when they pinch. I personally only trust Inbody(i have one in my gym) but the dexa is the pinnacle of accuracy. It just takes forever.

Men to be RIPPED like most of you guys want to be thats about 6%. Youll start to see a hint of abs as you start to get below 10% but it wont look awesome until 5-6%.

I say this because most people think they need to ADD muscle to see the muscles, NOPE. You need LESS FAT on your body to reveal the muscles. Cuz if you add muscle to your already high body fat frame youll just look like pillbury dough boy.

The body you want is going to come from LOW body fat levels.

#2. You do NOT need to eat every 2.5 – 3hrs 5 to 6x per day!

Say what?!!!

Fact! Science proves it, I prove it, my clients prove it. The only thing that determines your results whether you are burning body or storing body fat is your total calorie intake/macros for the day/week.

So the ol “Im not eating frequently enough so I cant lose any weight” is bs. Your body never stops burning calories, EVER! You burn 24/7, you are just pigging out when you DO eat overconsuming calories. Then topping it off with dessert.

So what this means is that you do NOT need to prep 6 meals every day. Woohoo!

Its always a calorie game and the meals dont matter, you do NOT need to “stoke the metabolic flame” thats horseshit.

So if you are eating 1 meal a day at 2000 calories, vs 6 meals a day at 2000 calories the results are similar. Actually doing the 6 may actually SLOW you down due to the constant digestive activity and constant release of insulin.

Personally I recommend doing 3. Breakfast, lunch and dinner. Or just lunch and dinner if you like to fast. Its all about the TOTALS for the day and week that determines your results. So 1,2 or 3 take your pick.

#3. Understand how you gain fat and lose fat.

Its very simple, you gained more body fat because you over ate on hundreds, or even 1000s of days. If you are NOT working out every day, you are easily overeating and storing fat.

For Example:

Women burn 1300 at rest, just to survive. Add in workout she can burn 2000 total for the day.

If she doesnt workout and only burns 1300, eats 1400 she gets fat. Shes in 100 calorie surplus. All excess calories get stored. Thats not even a lot of food.

If she doesnt workout burns 1300 naturally, then eats out, eats poorly, could consume 3500+ and not even be full. Now shes storing 1900 calories as fat. Wow! Thats over 1/2lb of pure fat stored in just one day!

Now if she burns 1300 naturally, worksout now shes at 2000 burned for the day. If she limits her intake to 1400, now she creates a calorie deficit and BURNS FAT.

2000 burned – 1400 eaten = 600 calories missing (deficit)

This forces the body to dig into its own body fat to get the calories. This is fat loss. This is how you get lean. This is how you get sexy.

This is the ONLY way the human body will burn fat. The ONLY!

“But Im only eating 1000 calories per day and I just cant lose any weight!” -person clearly not eating 1000 calories per day.

Its a proven fact! Deficit creates loss 100% of the time. Its not your thyroid, its not your slow metabolism, its not your genes, its not your water, its your MOUTH!

You’re clearly overeating somehow, miscalculating, not weighing portions, not tracking your intake on an app, not being accurate, cheating, finishing kids food(yea, I know you moms), etc.

No Deficit, NO LOSS. Period!

With that said 2000 calories of junk and 2000 calories of protein and veggies is going to have a completely different metabolic and hormonal effect. Yes, its still deficit, youll still lose, but the loss will come from muscle, hormones be wrecked, and youll look and feel like crap.

So when I say create a deficit Im saying with healthy foods, and most your calories coming from protein, fats, and veggies.

Got it?

Lets recap that, GET low body fat levels to get sexy, dont eat 6x per day eat 3 or less, and create a deficit!

Now that we got that out of the way lets talk about the meal prep hacks that will prevent you from wasting hours a day meal prepping, and will make you SUPER ACCURATE with your calories and macros to create a deficit!

So here is the hack, buy foods that are already precut, pre weighed, prepacked, or come pre measured by nature. Just like this photo here below!

1lb Ground turkey 680 cals
1lb ground beef 960 cals
Eggs 70-100 calories
1lb bag frozen veggies under 150 cals bag
Turkey bacon 40 cals slice.

Beef patties (Not shown)
Turkey patties (Not shown)
Med apple (Not shown)

You can literally hack your meal prep and never weigh a thing by doing this.

For example a Womens Day:

Ladies
1lb pack turkey
1/2lb ground beef (cut pack in half)
1lb broccoli
1 med apple

Under 1400 calories and macros on point!

Guys Day:
1lb pack turkey
1lb pack beef
2lbs veggies
1 med apple.

This is under 2000 and your macros are on point.

Simple! And this gives you a lil wiggle room if you are adding butter, or oils to cook with. MEASURE those! They add up quick.

But as you can see if you do these premeasured products meal prep is a cinch!

So all you gotta do is make breakfast at home, cook one quick meal for lunch, eat dinner at home. Viola!!! You’re all set and on point!

This is literally how I live year round!

Simple, Right?!

I thought so too. I teach this to my clients, and in both my books, and now Im teaching you!

Share this with your spouses, and training partners. The more people you have on the same page as you around you the faster you will get results and keep them.

So if you liked what you read make sure you subscribe to my email list and Ill send you recent posts!

If you ever have any questions, need help, hit me up via facebook here

https://www.facebook.com/daymondsewall

Until next time!

Daymond Sewall

Founder/CEO Phenomenal Fitness

Look, I’ve been in this fitness industry a long time, almost half my life. One thing I have learned over the years is that humans are delusional and live in denial.

You eat WAAAAAAAAY more than you think you do. You eat WAAAAY worse than you think you do.

See, you’re already disagreeing with what I just said cuz you’re so delusional and living in denial.

Reality is, your idea of eating clean, eating healthy, isnt even close! Not even close to TRUE eating healthy.

Protein bars are candy bars. Protein shakes are toxic trash. Flavored supplements have sucralose which is sweeter than sugar and damages your intestinal lining. Gluten free cookie is STILL A COOKIE packed with sugar. Whole Wheat is toxic trash due to scientific engineering of crops. Ezekial bread is made from toxic wheat, as are 7 grain, 9 grain breads. The alcoholic drinks you consume weekly are packed full of sugar or toxins. The cheat meals you do weekly are wrecking you. Your flavored coffee creamer is full of sugar or a toxic sweetener.

Thats just a few off the top of my head. Now you’re agreeing with me, huh? You dont eat clean.

Even if you ARE eating clean, truly clean, (whole wheat is not healthy), and you’re not losing fat consistently theres many reasons why this could be and I made a podcast episode just for this!!!

You see, when it comes to fat loss, eating clean isnt good enough, you gotta take it one step further! Which if you’re not losing fat regularly is proof you are NOT doing this one thing.

You’re either doing just 1 of these 11, or maybe even ALL 11 of them. Its easier to speak this than write it

So click the link below for the audio or the youtube versions but my podcast is also on apple itunes, and most other major podcasting apps.

Search “Make America Sexy Again” to find it or just click one of these links below.

Audio version here. Download and listen while driving, cleaning, working, or working out.

http://makeamericasexyagain.libsyn.com/episode-2-11-reasons-you-are-not-losing-fat

Youtube version here if you’re visual

After watching this if you’re no longer delusional, in denial, and actually had an aha moment, let me know where you’ve been messing up in the comments!

Make sure to subscribe and share this with your spouses and friends!

Until Next time!

Daymond Sewall

#MakeAmericaSexyAgainPodcast

It was in the mid 1990s that I first heard about you, the high school kid who was so great that the NBA was already considering drafting you. It immediately grabbed my attention because I grew up playing basketball and I knew the level of talent you HAD to be to be considered so GREAT.

I knew that to be recognized like that, your work ethic must have been literal INSANITY. So I started paying more attention to the news, the NBA, the chatter and I was already a fan.

In 1996 you were drafted into the NBA as the youngest player in history to begin your pro career. I watched videos of hearing you speak of greatness and I could feel you belief in yourself. I could feel that you were going to do whatever it takes, so I watched you.

We are only months apart in age and I always connected with your mindset. You hit the NBA and you started to shine. You were named the NBA All-Rookie second team. You won a slam dunk competition in 1997. In 1998 you became the youngest starter ever in your first NBA all star game.

You had attitude, ego, and issues with Shaq in your early years. But I knew it was because you believed you were going to be the GOAT and you felt others needed to elevate themselves to your level. I got it. I understood you.

You started being known for your sick work ethic, willing to do 200-400% more than any other pro in the league. Known for training 4-6am, then again 9-11am, then again 2-4pm, then again 7-9pm. Known for putting in MORE time, more hours, more effort than anyone else in the league. I was absolutely impressed, inspired, I have never seen anything like it. It made me want to be a better me, to work harder than anyone else in my life, to pursue my own personal greatness.

You were not only evolving as the GOAT, you were elevating the game, you were elevating the WORLD. Winning your first NBA championship in 2000. Inspiring athletes from all other sports to put in MORE effort into their training to become great. You were on top of the world! You taught us that GREATNESS comes from WORK, putting in the time when noone is looking. Its what you do in the dark that makes you shine under the lights.

In 2003 you made a mistake, but you taught us that you were human and to OWN your mistakes, apologize, ask forgiveness and move on. Charges dropped. I forgave you. Most of the world forgave you. You taught us to man up and take care of your responsibilities.

You continued your grind, continued the sick work ethic that was winning scoring titles, Winning MVP awards, winning a Gold medal in the Olympics, more NBA titles, all while becoming a very dedicated family man. You taught us that having kids is no excuse to not be able to crush your goals. But you also taught us to make your family a priority.

More years pass and you are experiencing many injuries, all the while starting your new business ventures. But you still had dreams of being the GOAT and you kept moving forward. Known for the summer you committed to 1,000 makes per day, completing over 100,000 that off season. Hitting an 81 point game that following season. You taught us that repetition is the key to greatness and that you were going to keep crushing it in life after you retire. But you kept grinding.

You surpassed your idol Michael Jordan’s all time scoring list in 2014. Teaching us to learn from the best, and improve upon it.

In 2015 you announced that you were going to retire at the end of the season and the world was in shock. In 2016 you scored 60 points in your final game in the NBA as you beat the Utah Jazz. Closing out 20 years of GREATNESS. Teaching us that things come to an end and to make the MOST of it. Teaching us NOT.

You ended that game giving a speech to the crowd showing his gratitude to the fans for their support all these 20 years. Thanking his wife for holding down the family so he could invest the time into training. You taught us to be grateful every day and that he didnt do it alone and to be grateful for those that invested in helping you become GOAT.

In 2017 you were double inducted into the hall of fame for both jerseys #24 and #8 only to be followed up with an Academy Award for your short film called “Dear Basketball”. Along with becoming a publisher, and author for childrens books to inspire the next generation. You taught us, the hustle doesnt stop you keep going to become the best in everything you do.

You spent the next few years doing interviews, speeches, to educate and inspire the next generation of athletes. Along with making your family your #1 priority with 4 kids now. You taught us that being the GOAT isnt whats important, its helping everyone else become their own personal GOAT that truly makes the difference in this world.

I’ve loved you since you first hit the scene. Ive respected you since the moment I first saw your commitment to your goals. Ive always been a massive fan, even though I dont watch sports, Ive been a fan of YOU. The person behind the athleticism.

You are someone I thought would be one of the very rare that was going to be thriving living to over 100 years old. I expected to see you influencing the world for the next 6 decades to come as I will be.

January 25th, 2020 Lebron James, who idolized you growing up, surpasses you in the all time scoring list. You were there, this image here was actually your last instagram post congratulating the current GOAT who was originally inspired by YOU.

Then on the very next day, on Jan. 26, 2020 a tragic accident happened as you were flying with your 13 year old daughter to practice with a few others in a helicopter. We lost you. We lost them.

The entire world, billions of people, were devastated. The entire world came to a stop. In tears. Athletes in disbelief in tears. Celebrities mourning. We cant even imagine what Vanessa is feeling losing her husband and her child at the same time. Being a father of 4, I cried like a baby the entire day.

We never expected to lose you, we never expected having to say goodbye. We never imagined a world without Kobe in it. Im in tears as I write this. I’ve never met you, but connected with you, your mindset, your mission, as did millions of others.

But you are gone, gone forever. All we can do now is be grateful for the time we had with you. Be thankful for the lessons you have taught us. To be appreciative of the 41 years of your presence.

I thank you bro. You were my number 1 work ethic/life inspiration for over 2 decades. Im a better man because of you. I am a better athlete because of you. I am a better businessman because of you. I am a better father because of you. I am a better husband because of you.

I will not let your loss go unnoticed, I will elevate my Mamba Mentality in every area and become BETTER in every way. Because I know that that is what you want most out of all of us. The Mamba Mentality will live on. You taught us that heroes come and go but LEGENDS live forever.

RIP Kobe Bryant….5, 4, 3, 2,….1 Mamba Out!

Daymond Sewall

Im sure you saw the recent fight with Conor vs Cowboy. He came in the BEST hes ever been, strong, calculated, calm, confident, and destroyed his opponent in a mere 40 seconds of the first round.

Here is something maybe you might now know about Conor over the past few years.

He’s had a couple run in’s with the law. Punching an elderly gentleman at a bar. Hes been out of control since he became champ.

He has only had one UFC fight since 2016 and that was a submission in the 4th round to the current champ Khabib Nurmagomedov which ended in a massive brawl between the camps in the octagon.

He announced he was retiring in March 2019, but obviously didnt.

He is the subject of 2 sexual assault investigations.

He has had a history of being the party boy.

But if you looked at him in his 2020 debut you saw a very different Conor.

What was different?

He was still Conor, he was still the overly confident, trash talking Conor…

There was something extremely different.

His energy was different, his state was different, his confidence magnified, but after he destroyed his opponent you saw a very different Conor. He was humble, grateful, honored to share the ring with Cowboy, respected his opponent, you saw him even hug Cowboy and his Cowboys grandmother who came into the ring.

What was it that changed?

His MINDSET.

He hired someone to COACH him on his mindset. Nothing else changed…other than HOW HE THOUGHT. He has been working with non other than the famous personal development master Tony Robbins.

Robbins was even in the ring with him after he won the fight!

If you watch the post fight interviews you will see a few things that Conor has done which YOU MUST DO in order to truly succeed with your fitness goals.

#1. Accept responsibility.

Most of you play victim in life, you blame everything else as to why you dont have the body or health you want. You blame your parents, your spouse, your genetics, your friends, your work, your kids, the president, the holidays etc. You name it you play victim.

If you are making excuses you are playing victim to your circumstances.

You made yourself fat, noone else. You made the crappy food choices, you are the one who constantly over eats. You are the one who doesnt portion control or track your intake. You are the one who skips workouts. You are the one sleeping in instead of getting up earlier to create time to train.

You MADE yourself Fat, and unhealthy. YOU and only YOU. Its not your genes its your crappy lifestyle.

In order to succeed you must first do like Conor did and accept responsibility. In his interviews he admitted that he had been slacking on his training the past few years. He felt he disrespected the team that he had that was sacrificing their time with their families to train him and he wasnt even showing up. Wasnt taking it serious. Which led to him taking two losses, one to Khabib and the other to Mayweather.

But he accepted responsibility for his behaviors, learned his lessons as you must do. Which leads me to my next point.

#2. He COMMITTED.

He committed himself back into his rigorous training. Committed to NOT drinking and partying. Committed to doing the work that was necessary to achieve the goals he set for himself.

When it comes to your success in your fitness, transforming your physique, losing fat to get defined or ripped, you have to mentally COMMIT to the lifestyle.

That means you show up every day whether you want to or not. You make smart food choices. You change the way you behave on weekends when socializing. You do all the things you know you should do that you have been avoiding.

You commit to eating healthy.

You commit to tracking your food daily.

You commit to training every single day.

You commit to being disciplined when you are around your friends.

You commit to waking up early daily to create time for your workouts.

Whatever YOU need to do so YOU can get the body you want, you DO IT!!!

You do that every single day like you are supposed to and you to will CRUSH YOUR GOALS. It will be a knockout!!!

Just like Conor said “I started doing the things I know I should have been doing”

The body, life, confidence you want to feel is only going to come from you accepting responsibility for your actions, making a decision to COMMIT fully to building the NEW lifestyle.

Conor even said right after his Victory he was going to sip a bit of his whiskey, rest a day, then go right back into his training regimen to keep fine tuning and improving his skillset. Hes COMMITTED to becoming the best fighter of all time and being one whos name is in the history forever.

So just like Conor you must commit to making these things new HABITS.

What you want is found on the other side of doing all the things you DONT want to do. Do them anyway, every day.

Which brings me to my next point.

#3. Form Habits.

Science says it takes on average 66 days straight to form a habit but up to 180 days. If you miss a day that means you gotta start all over again.

But what you dont know is that forcing yourself to go 66 days straight or more and creating habits is KEY to your long term success. Once you have formed these things as a habit it is super easy to stay on course.

Heres some habits that you MUST do to succeed as fast as possible:

1. Train first. Force yourself to wake up earlier and train first thing before work. This will create consistency because you know you will procrastinate going many times if you wait until after work. To succeed you have to make your fitness a priority so get it done FIRST! Sacrifice sleep. Youll naturally start getting in bed earlier.
2. Hydrate. This is vital for every single function in your body. Most of you live chronically dehydrated and dont even know it. If you arent peeing clear/almost clear 2-3x per hour you are dehydrated AF. Ladies 1-2 gallons per day. Guys 2-3.
3. Track your food. Creating a calorie deficit is KEY to burning fat. If you arent weighing portions or tracking intake, you have no clue how many calories you are eating and I guarantee most of you are eating 50-100% more than you think you are. Which is why you’re fat and not losing as fast as you should or at all.
4. Eat clean. No processed bs. Protein, veggies, nuts, seeds, small amounts of fruit occasionally. This makes staying on track easier once you kick your sugar addiction. Because you have one taste of junk and you’re gonna binge or overeat the rest of the day and days after. If you had the discipline to stop you’d be ripped already, but you arent, which means you dont. So EAT clean.

Thats the basics. You make those things habits you will become one super sexy, fit, healthy machine that will be turning heads everywhere you go. Youll be so proud of yourself you’ll be gleaming with smiles and confidence.

1. Take full responsibility
2. Commit to the lifestyle and your goals
3. Force yourself and build new habits.

You can do this, but its going to require your full effort. So suck it up, buckle down. Nothing of value ever comes easy.

The time is going to pass anyway so you might as well get rewarded from it.

If you like what you read then youll love this site so make sure you subscribe.

If you need a program or a plan I’ve written a couple books teaching you exactly how to eat, train, live. Or if you are a Socal Local and want to train with us in person we own a gym and train in person too.

You can find more info on those topics by simply reaching out to me personally on my facebook messenger. I personally respond to these not a bot, or an assistant, ME. https://www.facebook.com/daymondsewall

See you next time!

Daymond Sewall

Founder/CEO Phenomenal Fitness

Author of “The Shredded Executive” and “Booty Gains”

Father of 4 boys

Look, Im a fitness professional and one of the biggest challenges most women have been dealing with and hate is CELLULITE. This keeps many women from enjoying summers, pools, beaches, swimsuits and even getting naked with their partner with the lights on.

Do you deal with this? Do you want to learn how to eliminate it?

Great! So lets do this!

So what is Cellulite?

By definition it is “deposits of subcutaneous fat within fibrous connective tissue (as in the thighs, hips, and buttocks) that give a puckered and dimpled appearance to the skin surface”

You know cottage cheese legs, dimples on your butt, that thing that just makes you feel self conscious, reduces your self esteem and confidence, yeah that stuff.

Know this, it is NOT because of your genetics, you didnt just inherit this from your mom, this is not a disease, it is one thing, TOO MUCH BODY FAT. Period! Your fat cells are FULL, over filled, and the connective tissue is leading to dimples. You got this from mindlessly over eating, 100s, 1000s of times leading to your body storing fat and for you and most women that means right in your ass and thighs.

How you gained fat

Like I just said above you gained fat from overeating. Which is super simple to do if you are not working out eating out. Ill explain below but know for most of you this comes from all that trash you LOVE so much that is highly addictive that leads to you losing control and over eating.

Foods like bread, pasta, chips, candy, soda, crackers, fast food, icecream, and those sugary drinks you always indulge in like margaritas, pina coladas, strawberry daiquiris. All these foods that you always run to when you’re stressed, emotional, or just hanging with the girls. These are the main contributors to the dimples on your ass and thighs, but also contribute to that muffin top and double chin. The body stores fat ALL over not just in your lower body.

How to lose fat

Ok, so youve accepted responsibility for your actions, know you are the only one to blame, now you’re ready to take action and make some changes to smooth out those legs.

So lets understand first how to LOSE fat. Its really simple, do the exact opposite of what got you fat. Eat clean, and workout. Well, not quite that simple but it is. You gotta take it one step further and create a calorie deficit.

What is a Calorie deficit?

Basically this means you need to be BURNING more calories than you are consuming each day to force your body to go melt that nasty body fat to get those missing calories.

Know your body is burning fat every single second of every single day. It never stops, EVER. So if you’re one of these girls that thinks “Its cuz I dont eat enough” WRONG! Your body is always burning, it requires calories to run your bodies systems, all cellular actions, your body temperature, brain functions, heart pumping, even your digestion requires energy to function. You are always burning.

The old “you gotta eat every 3hrs to stoke the metabolic flame” is pure bs. The only thing that determines whether you gain fat or lose fat is your total calories consumed for the day. With that said calorie sources matter. 1500 calories of sugar is going to have a completely different metabolic, hormonal response than 1500 of protein and veggies. So although calories are king, the sources of those calories are vital for optimal results.

Just know you are always burning calories, this is known as your BMR, Basal Metabolic Rate. The avg 5’3″ woman has a BMR of about 1300, 1300 calories are burned each day just to sustain life. So if you laid in bed all day and watched the Kardashians you would burn a minimum of 1300 just to survive. The shorter you are, the less muscle you have, the less you burn. Sorry shorties but thats just how it is, I feel ya Im short too. The taller you are the MORE you burn, more body to sustain. Common sense, right?. So a woman who is 5’10” can have a BMR of like 1700+.

This is why if you DONT workout and only burn 1300 its EASY to get fat and gain more cellulite. You eat out 1x and thats like 1800+ calories avg, on top of all the other bs you eat all day. Those 4 cookies you ate, add another 1200. Those two slices of pizza add 800. Finishing your kids food each meal, add 900.

Yes, its worse than you think. What most of you think is healthy isnt even F close! Trust me, I deal with women daily and most of you are living in denial. You ass and thighs are a reflection of that. So listen to what Im about to teach you so you fix it.

So now that you understand you are always burning let me give you an example of how to burn fat.

Mary 5’3″ with BMR of 1300 calories per day.

If Mary doesnt workout 1301+ goes to those saddle bags.

If Mary Trains hard shes gonna burn about 700 calories from her workout and afterburn effect.

1300+700=2000 calories total burned for the day.

Now if Mary eats clean, tracks her food, hits her macros, and only eats say 1400 calories she has created a 600 calorie deficit.

2000-1400=600.

Her body is going to dig into her fat cells to get this missing energy. That means Mary lost some fat today. Do this day after day. Over a week and shes lost a minimum of 1lb (3500 calories is 1lb).

Do this for WEEKS and she loses LOTS of lbs. Over time that cellulite is going to slowly disappear. When she gets low enough it will be GONE.

Now the magic number for most women to look hot, sexy, defined, and cellulite free is somewhere under 14% bodyfat. The most common number I’ve found for most women is 12%. Most of the fitness models you see that look incredible and inspire you are 10-12%. But each woman is different. Some can be 16-18% and have smooth legs. They wont be quite defined yet, but smooth. For some they may need to be 12% or less.

Regardless, in order to eliminate your cellulite the key is to reduce your body fat by creating a daily calorie deficit. Just so you know the majority, 80-90% of your results comes from your FOOD.

So if you want to change the way you look and feel you need to change the way you live, permanently. The moment you slip back into old habits you’re going get your old body back.

What to eat?

Ok, so I just made you realize that you are at fault and made you realize that your favorite foods are to blame and you probably hate me now, huh. LOL. You dont get to have your cake and eat it too.

So let me tell you WHAT to eat that will make this elimination of your body fat as fast and healthy as possible.

In one sentence, “Protein and veggies”. PVF is known as Protein and Veggies First. This is the staple to every single meal for the rest of your life. This triggers hormones that make you feel full, fiber that makes you feel full. Both of which make it easier for you to keep your calories in check.

But it also provides the most important macronutrients(pro, carbs, fats) that your body NEEDS for optimal health, function, energy, metabolism, and thats mainly your proteins and fats. Yes fats! Fats are healthy! Forget everything you’ve every heard about fats being the villain. (It was all based on a LIE paid for by the sugar industry, fact)

You eat protein, veggies which are full of protein, good fats(coming from the protein sources), and veggies. Then depending on your daily needs you can add small amounts of fruit, potatoes, etc. But really if you want to lose fat the fastest, low carb, high fat is the fastest way.

The foods you are allowed for BEST results “If it came directly from a plant or an animal, eat it”

This means healthy sources of Beef, chicken, pork, turkey, whole eggs, fish, shrimp and so on as your protein sources. Vegetables Im speaking of the low carb highly nutritious ones like broccoli, cauliflower, asparagus, spinach, kale, lettuce, green beans, and so on.

Healthy food! Food you are designed to consume that delivers nutrients, nutrition to your body so it can function optimally.

Macros

Now you’ve probably saw I used the term Macronutrients, but you’ve probably heard the term “Macros” before, right? Like “What are your macros?”

You need to make sure you’re getting a certain amount of macros to hit your calorie goals. Its actually quite simple and there are hacks to meal prep that make this easy but thats another post Ill have to do later.

But just know a calorie is not a calorie. Your body needs a minimum amount of protein, fats, each day for optimal results, recovery, health.

Im gonna give you some basic macros to follow in a bit but first you need to understand to lose body fat and eliminate your cellulite you need to be OBSESSED about tracking your food and being accurate. Do NOT eyeball your food. If you eyeball your food noone gonna be eyeballing you. lol.

So step one to getting accurate is downloading the app myfitnesspal on your phone. You need to make a habit of tracking your food BEFORE you eat.

“Track it before you smack it”

If you do not do this you are either going to slow you results or prevent them from happening all together. Do NOT be lazy. This is more important than your workouts.

Once you download its going to give you calorie and macro recommendations dont follow it. Use the ones Im gonna give you right now for fast results.

Go to goals and input these numbers based on your current height.

Macros.  20% Carbs. 35% protein. 45% Fats

5’0” and under 1300.  65g carbs. 114g protein. 65g fats.

5’1- 5’2”.  1400.  70g Carbs. 122g protein. 70g fats.

5’3”-5’5”.  1500.  75g Carbs. 131g protein. 75g fats. 

5’6”- 5’8”.  1600.  80g Carbs. 140g Protein. 80g fats. 

5’9” and Up.  1700. 85g carbs. 149g protein. 85g Fats.

Now These calories above are known as your DEFICIT days, fat burning days. You are going to eat this amount for 6-13 days. 6 days if you are leaner, then Refeed. If you are heavier you stay in deficit longer and go 13 days deficit, then refeed. So 6/1, or 13/1.

Those of you on the 13/1 you will upgrade to the 6/1 once you get leaner. But for now stick to 13/1.

Then on Day 7 or 14 do this below. But it too has LIMITS!

REFEED

This is a higher carb day with Healthy carbs like fruit, potatoes, rice is ok. NOT a cheat day!

Macros.  40% Carbs. 30% protein. 30% Fats

5’0” and under 1700.  170g carbs. 128g protein. 57g fats.

5’1- 5’2”.  1900.  190g Carbs. 143g protein. 63g fats.

5’3”-5’5”.  2000.  200g Carbs. 151g protein. 66g fats. 

5’6”- 5’8”.  2100.  210g Carbs. 158g Protein. 70g fats. 

5’9” and Up.  2200. 220g carbs. 166g protein. 73g Fats.

This is known as a form of Carb Cycling, we are low for a specific amount of days, then refeed 1 day. Then go right back into deficit days. Simple formula.

This means you’re going to have to be super disciplined on weekends!

Now lets talk how to train to melt fat

No spot reducing

Know this, you cannot spot reduce. Working the area does not remove fat from that specific area. You eat clean, track food keeping deficit, then BURN calories every day and your body will metabolize fat from ALL over how IT chooses. Your most dense areas will take the longest. Kinda like if you drained a swimming pool the 3ft end would be empty before the 8ft end, right? Exactly thats your body.

So when you train your goal is to train to BURN as much as possible each day, then limit your calorie intake creating a deficit and burning fat. You will burn fat EVERY single day you do this. FACT.

I know you know those girls that are like “Im only eating 1200 calories a day and I cant lose weight”, right? If you dont, its YOU. lol.

Well, these women are CLUELESS. They are either not weighing portions, not tracking food, not burning calories, cheating, or miscalculating their intake by measuring food incorrectly. Always leading to them eating 2000, 3000, 4000+ calories and never losing an ounce. Its a proven fact if you create a deficit you will lose 100% of the time.

You all eat MORE than you think you do and when you start weighing, and tracking, youll see “OMG ive been eating 2-5x that much”. Your dimples say Im right. lol.

So lets talk about how to train to remove those dimples and make you smile.

Training

You need to constantly be moving to maximize your time in gym to burn as many calories as possible. NOT doing tons of cardio!!! Im gonna keep this part short and just give you an example workout. Ive written an entire book on this which has months worth of training in it, but for the purpose of this blog, Im gonna give you 1 day example.

Pick 9 exercises, you’re going to do 3 moves per set for 5 sets. Then do another 3 moves for 5 sets. Then do another 3 moves for 5 sets. Then you are done. This is going to incinerate fat and make you a sexy woman!

Heres just one example of 1 round of 3 moves.

Round #1. (do all 3 back to back, then rest 60 sec)

Hip Thrusts 135lbs x 10, 10, 10, 10, 10

Goblet Squat 40lbs x 10, 10, 10, 10, 10

Lunge jumps Bodyweight x 20, 20, 20, 20, 20

Rest 60 seconds.  Do 5 sets. 

So theres an example of how to train! You dont want to be revolving your life around CARDIO(endurance) because that will deliver a flat butt and is damaging to your metabolism, hormones, and body.

All of them. Yes, I said all of them. Are they going to be all crazy intense, no. The point is to get out and burn daily so you can eat your normal deficit calories and burn fat. So on days you’re dying, sore, or just mentally not there, show up anyway and just do an active recovery. Do a hike, go pump some light weights for 20 reps, just MOVE. Otherwise if you rest rest, you need to FAST that day so you can create a deficit.

Doesnt sound fun, huh? Exactly, get your ass out and train! lol.

So thats the quick down and dirty of how to eliminate your cellulite so lets recap what we discussed.

1. Cellulite is bodyfat and you have too much. Burn it.
2. Change your lifestyle, eat clean.
3. Track your food to create a deficit and burn fat!
4. Train Daily, prioritizing lifting.

Thats it! Is it going to be easy, absolutely NOT! Is it going to be worth it ABSOLUTELY!!!

The difference between you and those who look HOT is DISCIPLINE. The ones who are successful discipline themselves around food, discipline themselves to workout daily/regularly. Its not their genetics, its their work ethic all coming from their discipline.

You CAN have that body. You CAN be hot, sexy, defined, confident, and feel amazing about yourself. You CAN have that life. But it is ONLY going to happen by CHANGING how you live which means how you eat, drink, and how active you are daily.

I first want to congratulate you for reading this far, this shows that you are an action taker and want to learn how to improve so pat yourself on the back. But knowledge without execution is useless!

So get to work!!!!

If you liked this then you will love all my stuff so make sure you follow me on facebook. If you have any questions reach out to me on messenger https://www.facebook.com/daymondsewall

Make sure you subscribe to my blog cuz I’ve got lots more coming some for your husbands too! Yes, I know they have let themselves go. lol I got you!

If you want ALL the info, nutrition, full training program, get my book called Booty Gains which you can download here or go to amazon for paperback. https://bootygainsbook.com/

If you would like to train with me in person and live in the Orange County, Ca, or Socal area shoot me a message on messenger https://www.facebook.com/daymondsewall

Until Next time,

Daymond Sewall

Founder/CEO Phenomenal Fitness

2x Published Author

Nutrition Expert

Father of 4 boys

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