In this video, I talk to Dougie Forlano, an up and coming star, who has had the amazing fortune of connecting and learning from some of the most successful people in the world.

I wanted to pick Dougie’s brain on how someone can connect with powerful mentors and stand on the shoulders of giants, so to speak. I am really blown away by Dougie positive energy, he has a downright contagious energy.

What’s more, Dougie’s brain is like a sponge, he has a wealth of knowledge at a very young age.

Here are some extremely important take aways:

Step #1: Who Do You Want to Connect With

Don’t set any limits on yourself. It’s important to define exactly who you want to spend time with.

If you could connect and befriend anyone in the world, who would you want in your life? Who would you want to spend time with and learn from?

Remember: nothing is out of the possibility. The world is your own oyster!

To date, I’ve recorded podcasts with some of the smartest people in the world in the fitness & nutrition industry. I’ve also had Stephen Amell on my podcast and have the great gift of hanging out and bonding with some truly remarkable people.

Going forward, I’d like to connect with A-list actors, and even workout with guys like Brad Pitt, Christian Bale & Ryan Reynolds. That’s definitely a goal of mine, and it’s just a matter of time before it happens… The point is, nothing is out of reach.

Step #2: Understand That Everyone Is a Human Being 

Don’t put anyone on a pedestal. Allow your personality to flow by not judging yourself. Realize no matter how big someone is, they are a human being just like you.

If you want to connect with powerful mentors, you must learn to treat them as a human being, not looking at them as an object. The ego views someone as an object to enhance oneself.

“Imagine how cool it would be if I was friends with [celebrity name here]… Imagine what my friends would think? OMG, what if I get a picture with this person…”

This is the ego talking – you’re essentially looking at a human being as an object to enhance your own self. NOT the best way to connect with someone.

Be present to the moment, enjoy the time with no agenda!

This brings us to the next point…

Step #3: Lead With Generosity 

Don’t view someone as a mentor that you can take from. Lead with generosity, think about how you can offer that person significant value. This is so important!

Be specific; don’t just tell someone you want to help them – use your brain! How can you help this person?

Several times a week, I’ll have people that want to be involved with Kinobody hit me up. In most cases, they’ll say the same thing: “How can I help, or is there anything I can do for you?” This leads to nothing. I want go-getters, action takers that are smart and proactive enough to see a gap they can fix and do it FOR me.

That way, I don’t have to spend time and energy trying to think about how I can get someone involved. I get instant value! Now, here’s the beautiful thing: when someone gives me value, every cell in my body wants to help them.

Everyone to date that is involved in Kinobody stood out because they didn’t sit on their butt or ask me what they could do for me… They proactively helped me.

Step #4: Asking, Being Willing to Learn & Speed of Implementation

As Jim Rohn says, “Asking is like the ocean of opportunity.” Don’t be afraid to ask for what you want. Just be willing to learn; people want to help people that are willing to learn.

Here’s the key though: speed of implementation. Put someone’s advice and tips into action immediately. Don’t wait! Successful people want to help people that are keen to learn and are ready to take action on a moments notice!

Final Comments

There’s plenty of other important keys in the video, so make sure to watch the whole video all the way through.

One of the other keys is the importance of being at ease in the moment – unattached from the outcome. Focus on your path and your journey; it’s fine to get help along the way, but never dilute your own self by believing that you need one single person’s help to succeed.

What’s more, when people feel like you are desperate for their help, they will naturally be turned off. People want to help people on the rise. If they wanted to give to charity, they’d give to charity.

Instead, they want to mentor you because they see the possibility in you, not to save you from your problems! So seek help, but don’t be dependent on it. It’s all going to be okay!

If a mentor gets the sense that you aren’t dependent on them, they’ll only want to help you more.

The post How to Connect With Mentors & Build Your Dream Life appeared first on KINOBODY Fitness Systems.

In this video, I work with bar master Scott Mathison to give us some inside tips into mastering your first human flag!

The human flag is a test of upper-body and core strength. Building up to a human flag will develop incredible core stability and strength throughout the entire upper-body.

Very few people in the world can perform this exercise. As a result, mastering this exercise means you have world-class strength.

What’s more, the exercise just plain and simple looks bad ass! No other exercise garners attention like the human flag. In fact, when Scott and I were practicing our flags, numerous people were approaching us in amazement. It was pretty cool to witness…

The Human Flag Prerequisite

Before thinking about attempting the human flag, a few things are important!

For one, I’d suggest being at a very low body fat. The leaner you are, the easier this exercise will be.

If you need to lean down fast, Aggressive Fat Loss is the best program you can do. Plain and simple, you’re not going to be performing a human flag with 20+ lbs of body fat.

Secondly, you want to have a very high level of strength. The stronger your weighted pull ups and shoulder presses are, the easier this exercise will be. This is because in order to maintain the flag position your back, shoulders and triceps have to work like crazy.

How to Train for the Human Flag

Lets assume you have solid strength and you’re at a low body fat (6-10%). Now you’ll have a solid base to build up to the human flag. Simply following the steps in the video above and practicing the movement 1-2 days per week (on your lifting days), you’ll gradually be able to work up to the human flag.

Now, I don’t perform this exercise very often. In fact, I find that the flag tends to trigger elbow and forearm injuries for me. Simply, the stress is so high!

(This is why I didn’t include this exercise in the Bodyweight Mastery Program.)

Don’t get me wrong, it’s a very cool exercise and will support solid strength improvements – especially throughout the core – but it’s not a necessity. In the future, I may spend more time with this exercise, but again, you have to be very careful with flag training and not push it too hard.

Quick note – I could probably side-step these issues by building up to it very slowly and allowing my body time to become accustomed to the stress.

Final Notes

No doubt, the human flag is a kick ass exercise, but you need to be really advanced to train for it. As well, you need to take training slow, and make sure you don’t aggravate anything.

My preferred approach with bodyweight training is to get strong on muscle ups, handstand push ups, L sits, front levers, one arm chins and one arm push ups.

This is what my Bodyweight Mastery Program is honed in on!

Furthermore, when you master those exercises naturally, you’ll have the strength to do a flag without specifically training for it… (This is really cool!)

When you practice it a couple times a week for a month or two, you’ll become a flag master.

The post How to Do a Perfect Human Flag (Tutorial with Scott Mathison) appeared first on KINOBODY Fitness Systems.

In this post, we’re going to discuss how to use intermittent fasting strategies to make fat loss downright effortless.

Now, I’ve been utilizing intermittent fasting for the last five years. That said, it’s only been the last 1-2 years that I’ve really seen amazing results. This post will outline some of my latest findings to help you achieve your fat loss goals with ease.

First things first – getting to a very low body fat is very, very difficult.

Pretty much everyone who’s lean puts in a ton of effort to stay in such a lean condition. I used to be one of them – until it burnt me out and I had to find a much more enjoyable strategy to stay lean.

Interestingly enough, it’s really hard for me not to be lean by utilizing some tips that we’ll get to in a minute…

First though, I’d like to talk about the benefits of fasting. Time to make the case for Intermittent Fasting once and for all…

The Benefits of Fasting Are Downright Profound

1. By pushing your first meal later into the day, you give yourself a ton of dietary freedom. Now you have just a couple meals to hit your calories. This means you can eat big, delicious meals – while dropping fat!
2. Intermittent fasting is amazing for productivity. When you no longer have to worry about preparing, cleaning and eating first thing in the morning and during the day, you can get way more work done.
3. Intermittent fasting will increase fat mobilization and even spare muscle protein, which is due to the massive increase in growth hormone.
4. Intermittent fasting has life extension benefits and has been shown to reduce the risk of numerous diseases. Mark Sisson has a great article on the health benefits of Fasting.

A Few Tricks To Make Intermittent Fasting Effortless

1. Forget about the eating window; it’s restrictive and unnecessary. Instead, simply focus on pushing your first meal 4-8 hours after rising. You don’t need to break your fast or end your fast the same time each day. That is extremely restrictive. The only rule is to push your first meal after rising.
2. Don’t think about fasting. Just go about your day, and understand this is very good for you, and this is what your body is designed to do. Your body will kick up energy through increasing fat mobilization. Going without breakfast isn’t a big deal!
3. Use black coffee or Cafe Americanos (my favorite) strategically to blunt appetite. One really powerful trick is to wait at least 1-2 hours before utilizing black coffee. This will increase the appetite suppressing effects. Also, I recommend only using caffeine during the fasted state at at no other time. This will ensure your body maintains a sensitivity to caffeine.
4. Drink some sparkling water during the fast to increase fullness and to dissolve any hunger.
5. Break your fast with 1-2 pieces of fruit. The first sign of hunger is typically a depletion in liver glycogen. So if you break your fast with some fruit, you can stave off hunger for a couple more hours, with only 80-160 calories. Pushing your first meal later, will make dieting easier!
6. When it comes time to eat, listen to your body. You don’t want to be hungry during the feeding window. In the past, I was too strict on my diet, with intermittent fasting and it only backfired. Contrarily, if you’re full it’s okay to go lower in calories if you’re satisfied. You’ll just lean up faster.
7. Eat foods that really fill you up and satisfy you on your calorie intake. For me, this is plenty of meat, veggies, potatoes, Pop Chips and really high-quality milk chocolate.
8. You don’t have to have 2-3 conventional meals. You can have one main meal and some smaller snacks. You can be very flexible with the diet. And it’s okay to eat right before bed; it will not interfere with fat loss at all. I cover this more here.

More Tips

If you’re looking for amazing meals to eat on your intermittent fasting plan, I definitely recommend checking out the Kinobody cookbook, KinoChef!

Oh and one other very cool tip that works extremely well is to break your main meal up. Instead of eating the protein and carbs together, fill up on an epic portion of meat, then 30 minutes to 2 hours later, indulge in a plate of potato wedges or fries. By splitting the meal up, you’ll keep yourself fuller for longer! Cool, eh ;)

If you want to learn my full-blown Aggressive Fat Loss Strategy, go here. The transformations from this program have been mind-blowing. Here’s one of the latest emails I received from Kyle, who’s been on AFL for just 30 days:

I get emails like this each and every day!

If you want to join them and get crazy (and predictable) results like Kyle, then click here to read more about the Aggressive Fat Loss program.

The post How to Do Intermittent Fasting & Never Get Hungry (How I stay at 6-8% Body Fat) appeared first on KINOBODY Fitness Systems.

  In this video, I work with celebrity trainer Mark Dhamma to teach us some cutting-edge tips for improving strength, posture and in turn, confidence. Mark Dhamma has been making some amazing gains on my Greek God Program. Working with Mark, I learned some very interesting things… For one, very few people have great posture...

The post How to Boost Strength & Confidence with Perfect Posture appeared first on KINOBODY Fitness Systems.

  In this post, I’ll be sharing one of my favorite leg training strategies to build strength, power and athleticism. Now, this workout is not designed to maximize hypertrophy (muscle growth)! I actually like to avoid triggering a bunch of muscle growth on the legs. The reason is simple: it’s quite easy to add size...

The post My Leg Workout for Power, Athleticism & Sleek Proportion appeared first on KINOBODY Fitness Systems.

  Ed had an incredible 6 week transformation with the help of Intermittent Fasting and the Warrior Shredding Program. Getting started, back on September 3rd at 222lbs, he is now under 207lbs and on full speed to his goal weight of the 200lb mark. And if that doesn’t get you fired up, he is making...

The post Intermittent Fasting Results – 15 lbs in Six Weeks at 45 Years Old appeared first on KINOBODY Fitness Systems.

  In this video, I take you through the first exercise of my workout – the incline bench press. Funny enough, I actually performed this workout at midnight with a few glasses of vino in my veins! This brings me to my first lesson (and a very important one at that): Lesson #1: The only...

The post 5 Advanced Training Tips For Incline Bench Press appeared first on KINOBODY Fitness Systems.

  In this podcast I had the pleasure to sit down with Diddi Brown, who had an incredible transformation and life-changing experience with the help of Intermittent Fasting. How Did You Find Kinobody And Get Started With Intermittent Fasting? About a year ago, Diddi stumbled upon a personal trainer on Instagram. She was shocked to...

The post Women and Intermittent Fasting (Epic Transformation) appeared first on KINOBODY Fitness Systems.

  In this post, I’m going to teach you how to build a downright incredible back with ease. Now here’s the craziest part: building an amazing back is pretty damn simple. You see, I have an equation for developing a big back. It goes something like this… The stronger you are on weighted chin ups or...

The post How to Build a Huge Back: The Magic of Weighted Chin ups appeared first on KINOBODY Fitness Systems.

  Alright, alright! This is one of my most important posts to date… The simple advice I am about to share with you has helped the hundreds of men and women I’ve shared it with get to their leanest condition ever! Here’s the thing: when you have the goal of getting very, very lean, there’s always...

The post My Secret to Getting to Six Percent Body Fat appeared first on KINOBODY Fitness Systems.

  In this post, we are going to talk about how to build incredibly muscular shoulders, naturally, without the use of steroids. Now, interestingly enough, big shoulders are ‘typically’ a sign of drug use. The reason is because the shoulders have the highest anabolic receptors of nearly any muscle group. As a result, when men go on...

The post How to Get Big Shoulders Without Steroids – The Magic of Heavy Overhead Pressing appeared first on KINOBODY Fitness Systems.

  In this post, I want to shed some light on the truth about flexible dieting and If It Fits Your Macros (IIFYM). Now, at its core, flexible dieting is a nutrition strategy that allows you the freedom to eat foods you enjoy. Essentially, nothing is off limits! As long as you hit your calories and...

The post The Truth About IIFYM & Flexible Dieting appeared first on KINOBODY Fitness Systems.

  The best exercise for weight loss is not what you think! In this post I am going to talk about the benefits of walking and how it will help you stick to your fat loss goals and build an incredible physique. The Beauty of Walking You see, here’s the thing, most people only view...

The post The Best Exercise for Weight Loss (Hint: It’s Not What You Think) appeared first on KINOBODY Fitness Systems.

  In this post, I want to share with you, my approach to building powerful triceps that are like steel. Now, as per usual, there is nothing inherently complicated about building great triceps. In fact, it’s pretty damn simple. All it comes down to is getting stronger on heavy presses. This will support great triceps development....

The post How to Build Big Triceps: My Workout Routine Revealed appeared first on KINOBODY Fitness Systems.

  A recent question I was asked on my Instagram was whether it is better to skip breakfast or dinner when doing Intermittent Fasting. Now ultimately, building a great physique comes down to hitting your calories and macros and finding the most enjoyable way to do so… So on one level, my answer would be – follow...

The post Intermittent Fasting: Should You Skip Breakfast or Dinner appeared first on KINOBODY Fitness Systems.

In this post I am going to share with you how to increase your vertical jumping power. I prefer to structure my training in a way that turns you into an athletic beast! Being able to sprint fast, jump high, have a crazy amount of strength, and incredible aesthetics is really cool to me. I...

The post Workout Routine to Increase Vertical Jump appeared first on KINOBODY Fitness Systems.

  In this post, I had the great pleasure to pick the brain of one of the smartest guys in creating positive change! UJ Ramdas is the author of The Five Minute Journal, a truly remarkable book at sky rocketing your life and success. Main Takeaways Most people mess up when starting something new. Whether...

The post How to Change Your Behaviors appeared first on KINOBODY Fitness Systems.

  In this post, I wanted to outline the differences and similarities between my intermittent fasting approach with Kinobody, and that of Leangains. At the end of the day, of course there are going to be some similarities between fitness figures. And my approach has actually evolved from many different ones. I learned from guys...

The post Intermittent Fasting: Kinobody vs Leangains appeared first on KINOBODY Fitness Systems.

  In this post today, I would like to share with you a cool concept to help you track weight loss and improve adherence altogether. It’s called, The Weekly Low. Fat Loss Frustration When I am working with people and even when I am answering questions and emails, I see a common trend. And this is...

The post How to Track Weight Loss – The Weekly Low appeared first on KINOBODY Fitness Systems.

  I had the pleasure to sit down with my great friend Radu Antoniu to discuss one of my favorite methods of staying lean while building muscle… Lifestyle Lean Bulking. You see, I always make sure I don’t gain too much fat while building muscle and strength. There was never a need to bulk up....

The post What Is Lifestyle Lean Bulking (And How To Use It To Your Advantage) appeared first on KINOBODY Fitness Systems.