Category Archives for "Tips"

How I Got Big Arms (+3 inches) In 2 Weeks – My Fast Results!

Is it possible? What's the magic curl technique? What's the secret workout? Well, their no secrets or magic tricks. We do suggest one little optical illusion though
(read more below ?)

Let me start with a premise, you came here for a workout guide, hoping for a solution to attain chisels triceps and guns. So wouldn't the optimal solution be to follow an actual fitness program? If so, I advise you to check this one out below. Give it a read. 

How I Started

Two weeks isn't much time, but it is very possible if you follow a plan. Not willing to invest in yourself? Here's my a straightforward exercise to get you bigger in a day and if you practice consistently six days in 2 weeks, I PROMISE you bigger biceps. 

The average man can gain around .25 to .5 lbs of muscle in one week. If you are only focused on your arms, you could potentially gain 1 pound of muscle in your arms within two weeks. It may not sound like much, but that is a lot of muscle.

My favorite exercise for arms is the Curl Pyramid (How To Here)

getting bigger arms with bicep curls

Mostly, you perform a barbell curl for ten reps, then the next set you subtract one repetition until you reach 1. I suggest at least a minute and thirty-second rest in-between sets. The best way to estimate how much weight you should use is by determining your one rep max first. You can use this calculator (here)

55 reps in total. It will hurt. Hurt so good 🙂

Is this the only exercise I suggest?

Well yes for starters. Eventually, your body does get used to the workout; this is called muscle memory ( It should be a problem if you are still a skinny guy. Maybe around six months into training consistently. The Curl Pyramid will be your friend for a long time!

How To Get Big Arms Fast In 2 Weeks
 At Home Without Weights

If you are stuck at home or you cannot afford a gym. A solid workout plan that can be done in a park or your room is hard to find. Except if you take the leap into Calisthenics. I started with bodyweight training when I joined the Army. It helped me see my first leap in muscle mass and definition. Here are the two workouts you should focus on if you want to attain mass quickly.

The Biceps Brachii muscle group is responsible for the big bulge we all chase. We suggest 2 arm isolation exercises that focus almost completely on the this muscle region:

Chin Ups: As long as you focus on your form, you can imitate a bicep curl while elevated. Since you're competely using your bodyweight, it's almost as if you're lifting a 50 lb weight on both sides.

Close Arm Push Ups: People have been getting toned arms for decades by simply doing push-ups. In the Army, soldiers obsess over push-ups because it's seen as one of the fastest ways to increase upper body strength. Most people who are stuck at home don't have a barbell sitting around to do a close grip bench press but push-ups can easily help you attain the same level of tone. If you toss the heavy weight from your arm routine, it allows you to focus much more on movement and breathing.

BUT Before any of that, I suggest you watch this video guide on Calisthenics:

Push-ups Are Essential

You've probably done a push-up before, but are you doing it correctly?

If you are focusing on gaining the same type of bicep definition as you would from curls, 

you should focus on the "Inside pushup with reversed hands" workout technique:

  • 1
    Begin in the standard push-up position; remember to keep your back straight.
  • 2
    Rotate your hands, so your fingers are pointing towards the wall behind you.
  • 3
    Keep your elbows tucked into your body and lower down slowly.
  • 4
    Once your Chest hits the floor, return to the starting position and repeat the reps until failure.
  • 5
    Rest for 2 to 3 minutes between sets.

Keeping a slow and steady pace is essential if you want to attain the most out of this. Speed does not equate to mass!

Using a pull-up bar

This will cost you some money unless you have a homemade bar. They range from free to expensive. If you really have thje space I would suggest a power rack like the Titan T3. The pull-up is like a magic key to bigger arms and a solid back. You should be doing pull-ups before an upper body day every time you exercise. The best workout to focus on the curling motion is the chin-up:
  • 1
    Approach the pull-up bar and grab on with your palms facing your torso and grip slightly closer than shoulder width.
  • 2
    Stick your chest out, and you keep your torso straight.
  • 3
    Pull your torso up and focus on the curling movement within your biceps.
    This helps you concentrate on that specific muscle movement. 
    Tip: Make sure you are breathing in as you lift and breathing out as you descend.
  • 4
    Once you have reached the bar with your chin, hold the position for 2-3 seconds and slowly descend to the workout starting position.
    Tip: Be sure not to "kip" while lifting yourself, it should be a slow and focused workout.You will gain nothing from speed.
  • 5
    Rest for 2 to 3 minutes between sets.

My Solution for Bigger Arms for Skinny Guys

I've been there! I started my journey back into my teens! To be honest, albeit I spend a ton of time in the gym doing all the right workouts, I discovered I should have been focusing more on my diet if I wanted to attain larger arms. If you are a skinny guy, you need to put time into your diet and less on curls.

I would suggest buying a mass gainer; I wrote a guide on my favorite one here on Naked Whey.

Apart from a supplement, you should be focusing on increasing carb intake. I would suggest adding complex carbs into your diet, something like pasta.

This analysis shows that these high-protein neutral and spinach pasta contain 36.4 and 39.6 g of protein per 100 g of dry mass, 12.07 and 14.70 g of total essential amino acids per 100 g of dry mass, and a high content of branched-chain amino acids, i.e. 5.54 and 6.65 g per 100 g of dry mass, respectively. This, therefore, represents a true alternative to durum wheat pasta for low-carbohydrate diets.

The average serving of spinach pasta also contains 34 grams of carbs! It packs the punch you need to gain weight. It's also very inexpensive.

Apart from diet, you need Dumbbells! 

Once you've hit the gym, you should focus on a solid dumbbell workout. I suggest the Incline Dumbbell Bench Curl.
Here's a video displaying proper form.

The benched curl allows you to focus less on your body or back and more on the actual rotation of your arm. It's great for beginners because theirs fewer obstacles distracting you from the muscle-to-mind connection.

An alternative dumbbell exercise for those without a bench would be the:
Standing Dumbbell curl

How Long Does It Take To Get Bigger Arms

In short, you do have a limit on the amount of muscle you can gain in a day, week or month. The average man can gain .25 to .5 lbs of muscle in a week. That can increase or decrease based on a multitude of factors, specifically diet, what exercises you are performing and your genetics.

Personally, when I began working out in the Army around the age of 17, I was gaining between 1 to 1.5 pounds of muscle a week! But it was a very brief time frame. Now, I am lucky if I can see an increase in mass of around .5 lbs to 1 lb in a month.

Most workout programs are set up to end within 12 weeks. This is three months to push your body into a new direction. One of the reasons why most programs are around 12 weeks is because people are bad at maintaining habits for extended periods. So 12 weeks is just long enough before someone quits. In addition to that, three months is plenty of time to see a significant change in your biceps and triceps.

In the quoted study, men and women trained for three months to observe how much muscle mass could be obtained and if age would be a factor. They concluded that does indeed determine how much muscle mass can be obtained, but ALL members in the study gained significant muscle mass from exercise....

As previously described, the 12-week resistance training program resulted in positive adaptations in all measures of muscle size and strength in the trained arm (12). In short, increases of 18.9% ± 9.42 in CSA, 54.34% ± 33.46 in 1RM, and 20.66 ± 20.20 in MVC were seen in the trained arm.

In the entire cohort, age was related to change in 1RM but not in muscle size or MVC (Table 2). A sex-specific pattern of adaptation to this protocol has previously been reported (12). We therefore also analyzed these data according to sex, but the relationship with age was not different to that of the entire cohort.

In short, theirs no definite time frame you should focus on to keep doing curls until you attain larger arms. You should instead focus on maintaining a healthy lifestyle and habits like going to the gym consistently. Trust me, and you will see progress over time if you follow a good program and eat enough food — the only reason why you wouldn't if you aren't doing the training.

Cheat Code: How I Look Bigger In A Day

Short on time? Getting ready for a date and you want to look ripped? Look no further!

So one of the tips I always suggest to my friends if they are trying to appear more prominent in a day or before an event is first to dress the part.

Wearing baggy clothing will cover up what muscle mass you do have and make you look smaller overall despite how big you are. I would invest in some stretchy short sleeve shirts that are one size too small. Don't go too extreme, just enough to show off your entire arm.

Apart from clothing, eating carbs and drinking water can actually increase the size of your arms within an hour! You shouldn't go overboard, just a quick snack like a bowl of oatmeal or a candy bar.

In regards to exercise, I would suggest doing an activity that would quickly cause lactic acid buildup. For instance, if you do push-ups until your arms are sore and stiff, you will gain literal inches on your arms temporarily (generally around 1 to 3 hours after exercise).

An alternative to push-ups would be dumbbell curls or dips. Both will also hit your triceps partially and give you a more rounded look.

How To Get Bigger Faster

I have a certification with ISSA, and I am a certified personal trainer. I have been helping others attain muscle for years. Despite that, I hadn't reached out and been coached ever until just this year. That was the most revealing decision I had ever made in my life. My coach built a workout that helped me gain a ton of mass that I did not think would be possible.

What I am trying to say is that it is hugely more beneficial to follow a program built to attain what your goal is. You could hire a coach or develop a proper plan online. I would suggest the online option. Theirs a ton of amazing programs out there, I personally recommend the Thomas Delauer's Adaptive Body Boost (Read More).

Even athletes and bodybuilders follow workout programs, why would you think you can do it yourself with the same efficiency?

What supplements I suggest:

If you are trying to put on the pounds and attain larger arms. It definitely wouldn't hurt to invest in creatine. It retains water and as you exercise will give you the perception that you have bigger muscles from just a few curls. Apart from that, I don't suggest any other supplement if your goal is to merely look bigger.

My favorite creatine is from Bulk Supplements (See Price)

fat vs. muscle both will make you look big

But they are not equal! If someone squeezes with arms and feels jelly, that doesn't look impressive! Muscle definition is much more attractive than just having big fat arms. You want the chisels striation that can only be attained from focusing on workouts that give you curls for the girls.

Sometimes people try to "bulk" to reach to the size they prefer. Bulking doesn't mean you can eat pizza all week and become big and strong, and you'll mostly be big if your goal is to be a bear, congratulations.

What about steroids?

Recently, Instagram and bodybuilding, in general, has been swamped with a fad PED (Performance enhancement drug). That is called SARMS (selective androgen receptor modulator)

Some consider them to be safer alternatives to steroids. Albeit they are still banned in many places. I don't believe you need any performance enhancing drugs to attain your goals. If you do not have intentions of becoming the next Olympia, stick with a good diet & a lot of curls.

I hope this article has helped you understand how you can attain your goals. If you want to learn more about dieting and nutrition stay tuned! We cover a multitude of topics. ASCVS wants you to check out our Adaptive Body guide as well if you're going to push yourself forward overall.

They cover all of the essentials:

Dieting: a comprehensive guide for men and women that focuses on building a consistent habit instead of forcing you to eat dry chicken every meal.

Workout plans: some based on people who want to gain muscle and others that focus on cutting fat. Albeit all programs will help you reduce fat.

Motivation within a community. This is by far the best way to help you stay motivated with your goals of attaining larger arms.

Anytime Fitness vs Planet Fitness – One Sucks, One Is Not Bad

So you’re ready to get in shape. This is the year, and it’s great.

Goals are great, and we all want gains and positives that come along with them.

However, ensuring that the gym you frequent is up to par is just as important as choosing your plan. See, it doesn't take much to make a bad gym, or a good one to morph into a pathetic one. To achieve your results, you'll need to choose the right gym.

There’s only one problem-you have different gym chains within your radius. So how do you choose one?

If you've been looking for an ideal gym, you've probably come across Anytime Fitness and Planet Fitness.

Battle of the Brands

Since time immemorial, these two brands have been ferociously battling for supremacy.

 Though both are a very similar fitness center, they differ in some pretty distinct ways. Beyond the disparity in their initial investment amounts, there are fundamental differences in how the two brands operate and market themselves.

So, which between these two seems like a more sound investment for a gym franchisee?

In the section below, we shall pit these two brands against each other, compare their features, pros, and cons. Hopefully, the article might help you pick the right gym for your fitness goals.

Anytime Fitness

Anytime Fitness was founded in 2002 by Chuck Runyon, Dave Mortensen and Jeff Klinger.

Currently headquartered in Hastings, Minneapolis, Anytime Fitness runs 24-hour facilities that members can access 365 days with a keycard.

Anytime Fitness business model is a streamlined version of the big-box gyms that offer the basics in an intimate environment for those interested in getting fit.

Anytime Fitness has experienced explosive growth in the last decade and is currently one of the largest franchise gyms in the country with over 3,000 locations.

Besides convenience, a key perk of Anytime Fitness lies on its no-contract membership. While some of the outlets may require contracts based on the operator’s discretion, a majority of them do not. In any case, an average monthly financial commitment is anywhere from $30-$50 per month depending on your location an operates on a pay-as-you-go basis.

Planet Fitness

Planet Fitness was co-founded by brothers Michael and Marc Grondahl in 1992.

However, it was not until 2003 that is began franchising.

After the acquisition of a struggling, conventional big-box gym, Michael developed a new business model that was tailored to provide casual and beginner fitness access at an affordable basic membership of $10 per month.

Beyond the low-cost business model approach, Planet Fitness has trademarked the "No judgment Zone" or an "Intimidation free" zone, which caters to those who are embarking on the fitness journey and the serious bodybuilders need not apply. They do still have standards on clothing (short shorts, muscle tanks etc)

Although popular, it does not match the popularity Anytime Planet. Evidence to this is the 830 locations of Planet Fitness, as opposed to the over 3,000 locations for Anytime Fitness.

Again, unlike Anytime Fitness, Planet Fitness requires a contract from its members, consequently, charging a start-up fee ranging from $15-30.

Planet Fitness has a policy on not allowing, grunting or slamming down weights to promote the "no judgment zone." However, this has seen the brand get criticized for not catering to athletes and creating fake-fitness environment thriving on the failure of its members.

In my opinion at the least, the negative media backlash and seemingly strange and strict regulations of Planet Fitness, it cannot in any way compete with the overall low-cost, hassle-free model of Anytime Fitness.

Differences | Side - By - Side

Now that we have a rudimentary idea of each franchisee let's have a look at the differences between them.

Anytime Fitness

Planet Fitness

Membership Options

different membership options

different membership options





No contract

Needs a contract

Hours Open

Open at all times




No weightlifting machines


Choose from yoga, spin Zumba, p90x, cardio and more

No classes








Cost is a crucial consideration to make when choosing any gym membership.

Now, both of these gyms will provide you with different membership options.

Anytime Fitness, for instance, offers a membership for both single and two-person monthly/annual membership.

For a single person, you can expect to pay a signup fee of $85 and a monthly fee of $40.

On the other hand, Planet Fitness offers different membership levels. You'll need to pay $10 per month for unlimited access in your local club or add $5 for a no-obligation membership. To access any Planet Fitness location, you’ll need to pay $20.

The startup fee at Planet Fitness varies depending on location, and you can get from $1 to $39/.

In terms of dollars and cent, Planet Fitness is the winner here. However, remember that you get what you pay for.


Aptly named anytime, Anytime does not close its doors.

On the other hand, though most of the Planet Fitness locations are open 24 hours, the service hours vary on weekends or by the franchise.


Anytime is the go-to location for all your fitness needs. This gym has everything under the roof including a full suite of cardio machines, free weights, dumbbells, and power racks

Planet Fitness, on the other hand, is somewhat infamous for not catering t the heavy weightlifters.

For the weightlifters, you'll only get disappointed as you'll only find a Smith machine, a few weight machines, and some light dumbbells.


Anytime Fitness is versatility at its best. At its core, Anytime fitness offers a plethora of classes to choose from including cardio, yoga, and more.

Though free to members, they do vary by locations.

Anytime Fitness is Ideal if:

  • You are looking to lift heavy weight
  • Looking for a variety of classes
  • Need to hit the gym anytime

Planet Fitness is Ideal if:

  • You don’t like being around weight lifters
  • Love cardio
  • Are on a budget

The Verdict

Both these gyms pride themselves on convenience. However, they're different at the end of the spectrum

Skinny to Buff, How I Did It & Guide To Mass

If you are a naturally skinny guy, bulking up can feel like trying to sneeze with your eyes open: impossible.

But what if I tell you it doesn’t have to be that way? That you can equally pack on slabs of muscles too.

Take it from someone who knows; my fellow Ectomorphs, though I consider to call ourselves "hard gainers," you can still chalk up your physique.

Although I don't consider myself the "big guy," I overcame the skinny man complex syndrome, and want to help you do the same.

Hopefully, by the end of this read, you should be ready to take your first steps in the bony to beastly journey.

Mansa Brice's Steps to GET BIG

But before I highlight the steps for bulking up, it would be prudent that we demolish certain myths that are always holding the hard gainers back.

  • Hard Gainers Can’t Gain Muscle

Ectomorphs believe that they cannot gain weight because of genetics. They think they are naturally predisposed to skinniness and no matter how much food they consume or exercises they undertake they can never bulk up.

However, this is another myth that doesn’t hold water; there is no scientific evidence suggesting that you cannot bulk. It just that you’re not challenging your body and muscles into rounds of rebuilding.

  • No Matter How Much You Eat, a Hard Gainer Can’t Put on Weight

This is yet another classic myth.

In any case, you’ll find that the skinny guys consume far lesser kilojoules per day, nowhere near what they need to maintain their existing muscle mass, let alone add to it.

In most cases, you'll find the skinny guys over-estimating their consumption, and then incorrectly attributing their low weight to high metabolism.

One thing that is up not for debate is the fact that kilojoules matter a lot, but so does the sources of these kilojoules, which we shall discuss later.

  • You’ve to Eat Till You Burst

Gaining weight is not all about stuffing food in the body.

There is is no right way of going about this- your body should tell you how it best processes calories.

In some people, for instance, it’s having a one-time larger meal, and for others, it’s around-the-clock eating.

If time is right, you should rarely feel as if you are force-feeding yourself.

  • You Must Live in the Gym

While working out is surely going to boost your bulking efforts, overdoing it will physically and mentally drain you.

So, if your body gets sore, it’s signaling you to take a rest and recover. In most cases, you soon realize that the time spend recovering will enhance your overall results, allowing you to bounce back stronger than before.

  • Results Will Be Minor

I won't lie: bulking up is not an easy path, especially for the first few weeks. You'll get sore, and the results might even get unpredictable.

You might gain a few kilograms right away or lose a kilogram or two, due to the drastic change in your routine. However, this shouldn't deter your progress, and it shouldn't mean that it's not doable.

Once you're past the shock stage, you will experience steady growth.

Tips for Skinny Guys Trying to Gain Muscles

The three key ingredients to go from skinny to muscular are nutrition, training, and consistency.


Now, if you are to bulk up, nutrition should be a priority, and here, it’s more than just eating but rather having a comprehensive and balanced dietary plan.

Let’s look at more at nutrition.

Eat More Food

To gain muscles fast, you'll have to eat like it's your day job. Seriously, though, I mean to eat like crazy.

I bet you're probably saying- "But I eat all day and can't add a single pound." I was there too. You're not eating enough. While you might be eating a lot, it's not enough.

See, being an ectomorph puts you in somewhat an inconvenient position. The hard gainers usually have a super-fast cheetah-like metabolism, meaning that they process their foods way faster than they can get it into their mouths.

In most cases, the hard gainers usually respond to caloric adaptation quickly and have an increased heat production for their food intake (Thermogenesis of food).

As such, it means that you'll have to consume a lot more food than the regular people to continue improving both strength and size and achieve the same improvement.

Have a Healthy Diet

While eating food will help in bulking your muscles, eating the wrong food will cause even more harm.

Though you should increase your quantity, I always emphasize on working on your quality of food too.

A large portion of your meal should comprise of healthy foods such as proteins, good carbs, good fats, fruits & veggies, and water.

In any case, bulking up to junk food is similar to building a dog cabin with wood drenched in lighter fluid. While junk food will get you satiated, it will increase the level of glucose circulating in your body. Increase glucose in your system will induce metabolic stress, in effect causing inflammation. Consequently, inflammation can lead to a gamut of other health-related issues such as cancer, and cardiovascular diseases.

What Foods Should I Focus on?

Eat More Proteins

Protein is bodybuilding foods. Proteins will help you build your proteins, while they will allow you to recover from your workouts and grow bigger.

Here, focus on the whole source of proteins with each of your meal consisting of lean meat, chicken, fish, eggs, legumes, fish, etc.

Eat Caloric Dense Foods

Beyond proteins, pay special attention to the caloric dense foods.

Foods high in carbs and fats have more calories per serving, and they will supply your body with the energy (glycogen) to fuel your workouts.

With foods such as pasta, brown rice, nuts or dried fruits, it will take less eating to create a caloric surplus.

Don’t Forget Hydrating

Hydration is an essential block of proper nutrition.

Blended foods will digest more easily than solid foods.

You can, therefore, make weight gainer shakes by mixing oats, milk, peanut butter, banana and whey protein in your blender for fast weight gain.

How Many Calories Do I Need?

I would not recommend eating certain amounts of calories per day to achieve results.


While scaling your calorie intake is a great way of seeing the “big-picture” improvements, we always get emotionally attached to it and its psychologically disastrous. Plus, the effects of calories do not take account at loss and muscle gain.

For instance, you might experience an increase in your body fat, but still, find no increase in your muscles and vice versa. While you can check on your weight occasionally, do get too emotional about it.

What I recommend is you simply eat as much as you can.

But how will I know I’m eating enough?

You can track your gym sessions and body weight (though they can be misleading) and if you're not getting any stronger, .i.e. not progressing in workload and adding mass to your frame, then it means you’re not eating enough.

Training for Weight Gain in the Gym

Stop wasting your time with curls, flies, fancy machines and fancy abs exercises. They will not do any good and are not effective at the start of the training when you need to gain muscles all over your body, and not on the chest, abs and arms that are visible to the mirror.

Instead, focus your energies on compounds like the squats and deadlifts, bench presses, and overhead presses. These workouts will not only challenge all your body muscles, and trigger more strength and muscle gain for gaining weight, but they offer the most bang for your buck.

Always remember that you’re not trying to lose weight, and therefore, your exercises should focus on adding muscle mass, as opposed to burning calories.

However, you can still stimulate muscle growth with other exercises, provided they incorporate heavy weight and activate your muscle fibers.

But beyond the workouts, ensure that you push yourself to the sensible limit every time you visit the gym. Ensure you’re pushing your muscles and tell them they need to get bigger.

While at it, however, remember that excessive training will only force the skinny guy to eat more, and they already have trouble ingesting enough calories as it is. It's therefore vital that you find the middle ground that will stimulate your muscle growth, without necessarily burning colossal amounts of your calories.

Varying your workouts is also a crucial component of a great muscle gaining workout. Surprise your body by keeping the stinking “plateaus” away and keep your body making gains.

Hard Gainer Weight Training

To gain weight quickly, weight training should be a crucial building block of your workout.

Here is a simple schedule that you can incorporate for muscle gain. The key here is to perform all the body workouts three times a week while sticking to the "big basic" workouts:

  • Squats: 1 to 3 set of 8 to 12 reps
  • Bench press: 1 to 3 sets of 8 to 12 reps
  • Bent over rows: 1 to 3 set of 8 to 12 reps
  • Bicep curls: 1 to 3 set of 8 to 12 reps
  • Calf raise: 1 to 3 set of 8 to 12 reps

The above workouts are simple and not revolutionary or trendy in any way. But hey, are you looking for something trendy or a workout that will get you bulk up in no time?

Growth Happens While You Rest and Not When You Workout

Like me had mentioned earlier, gaining muscles is not all about spending time in the gym or working out.

Remember by working out, you’re tearing your muscles, and giving them a micro-trauma when you’re training which gives them the ability to grow.

However, if you don't give your body enough nutrients and enough rest, you will not register any growth, and you'll be working against yourself.

Therefore, you'll need to give your muscles adequate rest in between the workouts to give them time to heal and grow.

In any case, overtraining will just slow down your gains.

Set Goals and Be Consistent

It will be easier to motivate yourself if you have exact goals like gaining 30lbs of muscles in a year or improving your bench presses from 100lbs to 300lbs a year.

Unlike having a vague goal like gaining muscles, specific, time-bound goals will allow you to feel motivated.

Bottom Line

Again, I can’t overemphasize on this one; bulking up for the skinny guys is not an easy path. You will at times get discouraged and even think of giving up altogether.

But don’t do it. All the big guys you see in the gym have one thing in common; they wanted it and were willing to do whatever it takes to succeed. They never quit and you can’t either.

I Tested The 3 Week Diet | My Results & Review

Three Week Diet Review


Let’s clear some things up. Theirs a lot of fluff out there in the dieting sphere. We’re going to help summarize things for you. There are a lot of things you can do in three weeks: redecorate a room; establish a new relationship; break in a new pair of shoes. 

Something that is nearly impossible to do in 3 weeks? Shed a significant amount of weight….
Or can you?

According to Brian Flatt, the brain-child behind The 3 Week Diet thinks that you can. In fact, he claims that you can lose up to 21 pounds of body fat in just 21 days by following his weight loss system. Flatt is so confident in his system that he offers a complete money back guarantee. That’s right; if you don’t lose the weight that he promises or if you aren’t satisfied with the program for any reason, he’ll fully refund your money. 

Are the claims true? Will you really lose a noticeable amount of weight in just 21 days by following The 3 Week Diet Plan? In this 3 Week Diet Review, we’ll take a closer look at this seemingly remarkable weight loss plan to help you determine if investing in it is worth your while. 

Checkout 3 Week Diet Here!

Overview and Features: What is the 3 Week Diet System?

The 3 Week Diet was created by Brian Flatt, a personal trainer, and a coach that specializes in nutrition and health. Mr. Flatt claims that by following his diet plan, you can lose as much as 23 pounds of body fat in just 21 days. 

The 3 Week Diet is a combination of intermittent fasting, a severe reduction in carbs, intermittent fasting, supplements, and of course, exercise. Flatt claims that his diet plan lets you know precisely what and how much you should be eating, and when you should be eating to achieve the weight loss goals that the plan promises. Flatt also illustrates different exercise routines that can help you melt off fat fast. 

The 3 Week Diet System comes with the following materials: 

  • An introductory manual. This manual isn’t just an introduction to the 3 week diet; instead, it sheds light on the science that allows you to gain and lose weight in the first place. It also tells you what you need to do to effectively tackle body fat and actually get rid of it. The introductory manual also shares the key nutrients what your body needs in order to have success with the diet, why those nutrients are beneficial for weight loss, and how they work. 
  • A diet guide. In this guide, you’ll learn exactly how to go about losing weight in just 21 days. You’ll find out how to determine your lean body mass and your percentage of body fat. You’ll also find a weight loss plan that is customized to your specific body type, which will tell you precisely what and how much you should be eating every day. Additionally, you’ll learn when you should be eating the suggested foods. 

What about the 3 week diet booklet?

  • A workout instructional booklet. This workout book offers exercises that are specifically meant to target stubborn body fat. These exercises work in conjunction with the diet manual so that you can see real results. These exercises take just 20 minutes to complete, and they only have to be done 3 or 4 times each week. 
  • A motivational manual. This manual is meant to help change your mindset because the key to successful weight loss, according to Brian Flatt, is changing the way you think. Once you change the way you think, you can stick to the goals that you have set for yourself. The tips offered in this manual will not only help you stay motivated throughout the 3 week diet, but it will also keep you motivated so that you can stick to your lifestyle changes once the menu itself is complete. 

You get all of these weight loss materials for the low price of just $47. And since Flatt offers a money back guarantee, it seems like a pretty sound investment. 

The Man Behind The 3 Week Diet Plan: Brian Flatt

Brian Flatt has been working in the weight loss and fitness industry since 1999, where he started out as a personal trainer and weight loss guide in California. He’s certified as a sports nutritionist, as well as a personal trainer. 

His passion for fitness led him to open up his workout facility, R.E.V Fitness. It also led him to develop his own revolutionary diet plan, which apparently is known as The 3 Week Diet. 

Flatt claims that he read more than 500 nutritional and medical studies a month, and he used the information that he gained from these studies to develop his own weight loss plan. 


How Does It Work?

So, how exactly do you lose weight on this diet in 3 weeks? It involves four different stages of phases. Each phase lasts a different period. 

  • Phase 1: The first phase lasts for 7 days, and many people say that it’s the hardest phase of the four. That makes sense because it’s the introduction to the diet plan and involves some pretty significant changes to your diet and lifestyle. 
  • Phase 2: This is the shortest phase, as it only lasts for 1 day; however, despite its short duration, many people claim that it’s one of the most effective 3 week diet. 
  • Phase 3: This phase of the plan lasts for three days, depending on your unique body type. It involves one-of-a-kind approaches to diet and exercise that are sure to be different than any other diet plan you have tried in the past. 
  • Phase 4: The fourth and final stage of this diet system spans a 10 day period. During this stage, you are supposed to learn tips and tricks that will help you keep the weight off moving forward. 

There are two key elements involved with this diet that stand out and make it such an effective way to lose a noticeable amount of weight. Those two diet factors are: restricting carbohydrates and intermittent fasting. 

What is the Restriction of Carbohydrates in a diet?

Carbs are fuel for your body, as your body turns them into energy. But while they fuel your body, they also get stored as fat, which means if you eat a lot of them, you’re going to pack on the pounds. 

Carbohydrates are found in so many foods: bread, pasta, potatoes, pasta, muffins, chips, and so many other things. Cutting out these foods can significantly aid in weight loss. That’s because when you stop eating them, your body can’t turn them into fat. Instead, you’ll burn off the fat that is already stored in your body, which means fast weight loss. It’s because of this that The 3 Week Diet is so keenly focused on significantly reducing your carbohydrate intake. 

What is Intermittent Fasting?

Intermittent Fasting

As the name suggests, intermittent fasting refers to a cessation in eating for small periods of time. For instance, you might fast for a day or two during one week on this plan. The amount of time you should fast depends on your specific body type. Which this particular diet plan will help you figure out, and will also tell you how long you should fast intermittently. Sometimes, fasting may occur during a specific time frame on a given day, or you might stop eating for a full day. 

The idea behind this intermittent fasting is to encourage your body to use and burn off its fat reserves, which will lead to weight loss. Not eating over a span of time can also help you gain better control of your diet. For instance, if you aren’t eating a big breakfast packed with high-calorie and high-carbohydrate foods (which many people tend to eat in the morning. Think waffles, pancakes, bagels, muffins…), you can supposedly retrain your brain to think differently about food. 

At first, fasting might seem complicated, but as your body and brain get used to it, it actually becomes a lot easier. Plus, you’ll find that you will notice a significant reduction in how frequently and strongly you feel the need to eat. 

By following the intermittent fasting, restricting your carb intake, increasing protein intake, eating the foods that are recommended, and engaging in the suggested exercises presented in Brian Flatt’s diet plan, you can stand to lose a significant amount of weight in just 21 days. 

Will You Really Lose Weight on the 3 week diet? 

No matter what diet plan you are trying, there’s no guarantee that you will lose weight. However, as long as you adhere to the rules of this diet plan and are strict about them, then yes, you can lose weight in just three weeks. How much weight can you lose? That depends on your body type and your health. 

An important note about health: the 3 week diet isn’t meant for everyone. If you are suffering from a medical condition, such as diabetes or high blood pressure, you should consult with a doctor before starting The 3 Week Diet. Your dietary needs may not make the system a safe way for you to lose weight. 

Something else worth noting: While you may see results, they may only be temporary. While the plan does aim to teach you strategies to maintain your weight loss, it kind of does a subpar job. Plus, if you start eating unhealthily again or not exercising, you are going to put the weight back on. For example, if you start eating lots of carbs and spend more time sitting in front of the TV than you do being active, then it’s pretty much guaranteed that you are going to put any weight you lost back on. 

This diet plan is an excellent way to jumpstart weight loss and a healthy lifestyle, but it isn’t intended to be a long-term plan. With that said, by following this diet in 3 weeks and then making serious changes to your lifestyle that include a menu full of healthy, low-calorie foods and an exercise regiment, you can see lasting weight loss results. 

What about the diets science?

The one problem with this partiuclar 3 week diet is that Brian Flatt claims to have use science to develop his system; however, he doesn’t really explain what science he uses. He kind of just states that he read a lot of scientific research, but doesn’t back this statement up with any quantifiable information. Has he really done a lot of research and reading? Probably. But what research has he investigated and what has he read? Nobody really knows. 

Feeling a bit skeptical about Mr. Flatt’s ideas? While nobody knows if his claims for extensively studying the science behind weight loss are true, upon investigating his diet, the methods that he suggests using are actually true. For instance, eating low-calorie, low-carb, and high fat (healthy fats) foods is known to be an effective way to lose weight. A quick search on the Internet will prove these weight loss strategies are true. 

What Will You Gain From This Diet System? 

Of course, the main goal of flat’s 3 week diet plan is noticeable weight loss in just 21 days. There’s definitely a chance that you could lose the whopping 23 pounds that Brian Flatt claims is possible. You may lose less than that though; maybe 9 pounds, maybe 5 pounds. The key here is that you should lose some amount of weight. But again, you do have to stick to the program if you really want to see results. 

In addition to losing weight (hopefully), you will also gain these added benefits: 

  • You’ll get in the right mindset for weight loss. The motivational guide really is just that: motivational. One of the reasons many diets fail is because people are not in the right state of mind. I think that’s one of the best things about this diet system. It really helps you change your way of thinking and gets you excited about the weight loss journey. 
  • You’ll feel great! Even if you don’t lose the amount of weight that the system advertises you can, exercising and eating right will definitely make you feel good. Nourishing your body with the right foods and being active always make you feel better. You’ll have more energy; feel more inspired. You’ll just notice a definite change in your overall personality and outlook on life.

The Pros and Cons Of The 3 Week Diet

In this portion of the 3 Week Diet review, let’s take a look at the good and bad of the program. 

The Pros of a 21 day weightloss challenge meal plan

  • The possibility of seeing fast weight loss results
  • A thoughtfully designed diet and exercise program
  • You’ll gain some pretty impressive health benefits that extend beyond weight loss
  • It’s highly motivational, which is a huge plus
  • The system is quite affordable, especially when compared to other weight loss plans
  • All of the information is presented in a very easy to follow format; it’s very straightforward and to the point. 
  • Money back guarantee. This is a great feature because you won’t feel like you’ve wasted your money if you don’t see results. If you’re not satisfied for any reason or if you don’t see any results, you will be fully refunded, which is awesome. 

The Cons: Is it bad to lose 10 pounds in 3 weeks?

  • The 3 week diet plan isn’t meant for everyone. It isn’t recommended for people who have health conditions, such as DM (Diabetes Mellitus) and high blood pressure. If you do have a health issue, make sure you consult with your doctor before investing in this program. 
  • There aren’t any videos to follow. There are diagrams, but videos would have made it a lot easier to understand, especially concerning the exercises. 
  • Brian Flatt doesn’t offer any solid proof of the type of scientific information that he based his plan on. You kind of have to take him at his word on the facts. This is the trust you need regarding the nature of the reading and research that he’s done. 
Three Week Diet Conclusion and Rating Product Rating: (4.5/5)

3 Week DietNow that’s you’ve had a good look at what the 3 Week Diet plan is all about, you’re probably wondering if you should purchase it. 

In a word: yes! Like every other diet plan out there, it may not be for everyone; however, it really is a lot better than many of the other systems that are on the market. The techniques that are involved in this program are really effective for weight loss. If you use them all together and really adhere to them, you can see a significant amount of weight loss in a short period of time. Plus, you could see weight loss results that last a long time. What’s more, it will help to put you in the right frame of mind for losing weight. The motivational information really does what it’s intended to: motivate you to achieve your weight loss goals. If nothing else, this feature of the system really does make it worth the investment. 

Fasting FAQ's: Why isn't it free?

  • Why can’t I get it for free?

You could get it for free if you made it yourself. I warn you; it took months of research and trial and error by personal trainers and health coaches to build this plan. Which is why it costs money to maintain it and recoup the investment. Not everything is free; you could quickly hop on and grab a generic health guide. Many people grab these guides and quickly discover they will not offer the precision or facts needed actually to achieve their goals.

ASCVS advocates for this program because we know it works for the general public. We used to produce custom plans for people who wanted to trim down and quickly realized a pattern. The fact that this pattern is exactly what this diet offer makes it even easier for us to educate you.

Although dietary weight loss counseling usually employs a 500-1000 kcal/d energy deficit to induce weight loss of 0.5-1 kg/wk, this rate of weight loss is rarely achieved in research settings. Biological factors, such as changes in metabolic rate, are partly responsible but would account for a small deviation from expected weight loss. There must be other factors, behavioral or related to study design and implementation that affect the rate of weight loss observed. [ncbi]


  • Are their alternative options for weight loss

Of course, the internet is packed with options to help you trim down. In fact on websites like, they have over a dozen diets alone. Now just as we mention before options do not equate to the same solution. Time and time again you see people constantly juggle diets. This diet is one you can stick with continuously to keep maintaining your perfect body. If you decide to combine this diet with a fitness plan you can see even better results that can last a lifetime.

  • Could I lose 20 pounds in three weeks?

Depending on the deficit, you can expect to lose between .5 to 1kg a week. Now one sizeable deciding factor is if you also include vigorous aerobic and anaerobic training to supplement the diet. It is hard to make promises on how much weight you will lose. The results of this can best be obtained by stuck to the program religiously. It has been observed in other clients that they aimed to lose 10 pounds. 10 pounds isn’t too much of a hurdle when you have the proper education. ASCVS staff has even lost between 3 pounds to 17 on this program.

  • How much can I lose without exercise

This program is built for people who are too busy to exercise. That doesn’t mean that being active would not help you reach your goals faster. Being active is the best supplement to a healthy diet for anyone who is looking into a mass gainer or is trying to lose fat.

  • Is this also the orange diet?

The orange diet is entirely different from this. The orange menu could be seen as a less informed version of 3WD.

Checkout 3 Week Diet Here!

How to Gain Weight Fast for Boys – How I Did It

muscular teen boy looking to the left

Most Americans have trouble losing their weight, with the teenagers, especially boys bulking up to this problem.

Conversely, just like being obese can wreak havoc to your body, being underweight, similarly is bad news to your health. Teenagers, especially boys usually have a hard time keeping with the energy needs of their bodies and they may be underweight.

In the section below, we are going to show you how to gain weight fast for boys.
But before then, it would be prudent to see the reason behind the underweight nature of boys.

Why Your Boy is Underweight

Often, boys lead an active life and as such, their metabolism processes their food faster than they can get it into their mouths.

This is particularly true if your boy is engaged in sports, which require burning a ton of calories.

A second reason behind their stunted growth is probably the fact they are not eating right. This despite the fact they exercise regularly. Remember if you want to make more muscle cells, you need to eat more food.

What are Medical Implications of
My Boy being Underweight?

The consequences of being underweight go beyond name-calling, bullying and trolling, but it can also have serious health implications on your boy.

A boy who is underweight may not be getting balanced nutrition. And when your boy expends more energy from the limited food they eat, the body's fat reserves are disrupted, and in effect, it can result in the compromise of the immune system.

With the immune system compromised, your boy is now susceptible to acute and chronic health conditions. This is not to mention it can as well as a result of stunted growth, low energy, and weakened growth.


There are various ways that boys can use to gain weight fast, and eating is one of them. While eating tons of doughnuts and downing soda by the gallon is a sure way of gaining weight fast in boys, it's not a healthy way to do it.

Smart and Healthy Solution for Gaining Weight Fast in Boys

In the section below, we shall be looking at the several ways that boys can do to help them healthfully increase their body mass.

Our methods are simple, yet effective, and do not include any drastic measures.

Increase their Portion Size

The first step towards gaining weight is by eating more.

Including larger portions of food will promote fast weight gain in boys.

However, remember that a larger portion will not necessarily result in weight gain; the results will depend on their metabolism and activity levels.

For instance, if your boy leads an extremely active life, say engages in sports activities, they will require more energy, hence burn more calories, consequently needing a larger portion.

As a rule of thumb, if you’re looking to gain weight, especially in the legs, ensure that the number of calories you eat are more than your body burns.

At 16 years of age, your son should consume at least 2,000 calories to sustain his growth spurt. And if he’s moderately active, you can up the intake to 2,500 calories daily, and for the highly active boys, the calorie intake should come to an upward of 3,200 calories daily.

Again, your choice of calories also matters a lot. It’s not advisable to source their calories from the fatty and oily foods as they will only make them feel sluggish and will at best give them a paunch. Limit their sugar intake, fast foods, and refined grains as they're detrimental to their health.

The trick here is to source your calories from healthy and calorie-dense foods such as brown rice, eggs, oatmeal, whole grains, meat chicken, lean steak, black beans, among others.

Rev up their Protein Intake

Proteins are bodybuilding foods, and by increasing your protein intake, your boy is going to build muscle mass, which is denser and healthier than body fat.

You can increase your boy's consumption of protein-rich foods such as eggs, cheese, tofu, soy, yogurt, beans, nut and seeds to help in the muscle build up.

Aim at providing them with at least 1.6 to 1.7 grams per 2.2 of body weight.

However, a majority of us tend to glorify proteins and forget that there are other important nutrients as well.

For a healthful weight gain, teen boys should consume a balance of carbs, proteins, and fat.

A typical meal should contain 6 ounces of chicken breast, ½ cup of brown rice, and a side salad assorted with veggies and topped with oil-based dressing. The meal should then be complemented by a glass of milk and water.

Exercise for Weight Gain

To gain weight, your boy needs more than food. Working out is an equally crucial component in gaining weight as healthy eating.

You can either create a workout program or talk to a personal trainer to help you with your boy’s proper form in the weight room.

An ideal program like the p90x would be one that engages all the major body muscles groups including the chest, arms, legs abs, back, and shoulder.

Let your boy start by focusing on one set of exercises before progressing to the other sets.

Free weights, in particular, are among the best way to gain fast muscle mass in boys. Your boy can start with the lighter weights, and then you can progressively add on the weight as their resistance increases.

Other worthwhile workouts that will boost the weight of your boy include squats, deadlifts, bench presses, overhead lifts, dips, and pull-ups.

Don't give up on the cardiovascular exercises altogether. A teenage boy should at least have an hour of active physical activity daily. This should help not only in burning calories but will rev up your appetite and boost their cardiovascular health.

While at it, ensure that your boy doesn’t perform the workouts on an empty stomach as it may hamper the weight gain process.

Also, right after the workouts, have a protein-rich snack, such a glass of chocolate milk and an egg, and this should support muscle growth and repair.

Staying Motivated

Like losing weight, the key to healthy weight gain is tracking your progress.  Take pictures, record weight, and write a journal of the entire process-this should help in motivating you through the entire weight gain journey.


How fast your boy is going to lose weight depends on consistent effort and dedication.

Do not waste time on pondering how to gain weight fast for boys, but rather, the necessary by leaving no stone unturned.

It’s not an easy path, but staying motivated will allow you to clear the hurdle and gain weight.

How to get an Adonis Belt: My Results

What does Brad Pitt in Fight Club and Mark Walhberg in the Calvin Klein ads have in common? They both have a V-shaped line below their abs and men dislike them.

Dislike might be quite harsh, but ever since these celebrities showed their sculptured V-shaped bodies, there has been an intense furor over how to get that love line, moneymaker or, as it is officially known as the inguinal crease.

These V-shaped muscular grooves that take the shape of runaway markings directing incoming traffic to what men think of the good stuff have been described by Cosmopolitan magazine as by far the sexiest thing that a man can sport.

But what exactly is the Adonis Belt?

Defining the term:

The Adonis belt takes its name from the mythical Greek god of youth, fertility, and beauty, Adonis.

The Adonis bet is an anatomical feature and forms in the area where two abdominal muscles form a V-shaped alongside your hips and the end at the crotch. The actual anatomic term is called the 'iliac furrow'.

They are grooves running diagonally from your hips bones to the pelvic region and form at the outward edge of the inguinal ligaments.

Understand that the two grooves forming the Adonis belt are not muscles, but ligaments. In any case, the can also be defined as thick connective tissue going through the external oblique ab muscles and the groin into the anterior part of the iliac spine.

Here are a few quick facts you should know about the Adonis belt:

  • Adonis belt is not a muscle, but rather takes its shape from the inguinal ligament.
  • It’s an anatomical feature.
  • Consequently, everyone has ab muscles and an inguinal ligament so that anyone can form the iliac crest.
  • No special foods or supplements will make you gain the belt faster.
  • Having a visible v line does necessarily indicate physical fitness or a healthy body.

How Does Adonis Belt Form?

The reality is the iliac crest, in itself, is an anatomical feature, but it’s more visible in some than in others.

The belt, however, appears when your body fat dips into the 6 to 12% range.

As it follows, the presence of the Adonis belt does not necessarily indicate fitness, strength, or even muscularity. For instance, you might find individuals who are physically weak with a visible inguinal ligament, while those who are fit and strong do not.

And as we had mentioned earlier, Adonis belt is not muscle but ligaments, and that's why getting a visible Adonis belt does not require gaining more muscles, but simple fat loss.

How to Get and Accentuate your Adonis Belt

Before we look at how to get an Adonis belt, it’s worth noting the two types;

  1. The generic, sinewy belt resulting from low body fat.

  2. The Adonis belts bordered by a prominent ridge of muscles, which makes them look as if they were forged as part of a Roman gladiator breastplate.

The first step towards developing your Adonis belt is understanding what creates this belt, and from here, you can focus on molding it.

The Adonis belt is created by the internal oblique muscles and the Transverse Abdominis (TVA), both, essential parts of your core.

The TVA is a muscle layer of the front and lateral abdominal wall and is usually positioned deep to the internal oblique muscle.

The Inguinal Ligament is responsible for the V-shaped markings or lines. However, these markings are only visible with the help of muscle hypertrophy (muscle size) in the Transverse Abdominis.

Therefore, to develop and accentuate your v-line, you will first need to achieve muscle hypertrophy in your TVA.

Now, here is where a majority of us usually fail in our quest to develop the legendary v-line. This is quite understandable and unsurprising, considering that a majority of the fitness coaches are unaware of how to go about this.

One of the popular recommendations, which is a total disaster, of developing muscles in your TVA is through variations of the plank. Engaging in planks or any other isometric movements is not going to boost the muscle hypertrophy in your TVA.

Others recommend performing innumerable side bends and their variations, but again, this will not build the TVA muscles, and all the workouts will do it to make your waistline resemble that of a fireplug.

Abdominal Exercises That Most People Think Will Build the Adonis Belt

  • Planks
  • Crunches
  • Sit-ups
  • Side Bends
  • Stomach Vacuums

The reality is, you’re better off not performing any of these. Sorry, if you were killing yourself with these.

The truth is, isometric workouts do not work on the Adonis as hard as it’s required.

So, what exercises should I perform?

The TVA is primarily used for stabilization, and to strengthen these muscles, you will require movements that induce core strength for stabilizing your position in relation to your weight.

Here, we’re talking exercises such as;
  • Deadlifts
  • Weighted carries
  • Squats
  • Military press

These four workouts are extremely demanding on the core and will work on nearly every muscles, including the TVA and the internal obliques, hence a rock hard Adonis belt.

Roll-On-Mother of All Exercises

When all is said and done, one exercise that will do wonders on your core is roll-on exercise.

Roll-on are excellent workouts and will help in activating your core as well as muscle fiber recruitment.

Whether you do it from a sitting or standing position, this is one exercise that will build your Adonis belt.

And while at it, don’t just do it or the sake, give it some love, and it will reciprocate by giving biceps and allowing the hidden gem to come out.

What About Dieting?

No matter how you strengthen your TVA muscles and increase their size, your Adonis belt won’t be visible if you’re covered in too much fat. You need to control you diet.

Therefore, in conjunction with the above workouts, proper dieting should help in achieving the tapered shape faster.

Here, aim at lowering your total daily caloric consumption.


Building a chiseled core has never been hard.

If you need that V-shaped muscle wrapped around your wait, you will need to follow the above workouts.

It's one of the most desirable muscles of the core musculature you can ever get.

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