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What are some cardio options if I’ve got a photo shoot or upcoming show?

People get lean in many ways. One option to get ripped quickly is High-Intensity Training (HIT) cardio. It usually consists of 12-15 minute sessions, 5 days per week. You can also get lean walking on an incline on a treadmill for 60 minutes per day. To keep it fresh, mix things up. Cardio isn’t a breeze, and it can be a serious grind. But DO NOT let your cardio stagnate.

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The best thing that ever happened to me as a competitor was finishing second in the 2009 WBFF Male Fitness Model Division, and losing the opportunity at the world title.

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Obi, I would like to know what are the best fat burning foods?

Oatmeal is a great fat burner and easy to cook, though it's important to pay attention to the different brands because some have high sugar content.

Another great fat burning food is the old fashioned chicken breast. When purchasing, make sure the breasts have minimal fat. Breasts are usually the leanest, that's why I always look for them first.

Egg whites are also great for dieting and losing weight, plus an egg typically contains about six to seven grams of protein.

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Obi, What are the top four fat loss foods for getting lean?

Oatmeal is a great fat burner and easy to cook, though it’s important to pay attention to the different brands because some have high sugar content. Another great fat burning food is a good old fashioned chicken breast. When purchasing, make sure the breasts have minimal fat. Breasts are usually the leanest, which is why I look for them first. Egg whites are also great for losing weight, plus an egg typically contains about 6 to 7 grams of protein. Brown rice is a proven fat burner and slow, starchy carbohydrate.

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Years ago I used to be so focused on the scale and how much I weighed. I’ve since realized that the scale doesn’t mean anything in terms of your fitness. For some reason, guys can focus too heavily on their weight and think that number on the scale determines their level of muscularity and fitness. I remember weighing around 240 pounds a couple of years ago. I thought it was so cool to have 19-inch arms and a thick rounded face. Instead, what I had was the skinny complex. All guys have experienced this, and some still do.

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Obi, how important is it to have fat in your diet?

Dietary fat is very important and critical to your overall health. Your fat intake provides two essential fat acids your body can’t make. These are linoleic acid, an unsaturated Omega 6 fatty acid, and linolenic acid, an unsaturated Omega-3 fatty acid. Omega-6 fats are critical for liberating eicosanoids. These promote blood vessel constriction, inflammation, blood clotting, pain and airway constriction, among other functions. Each of these mechanisms is critical to overall health.

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Obi, how important is it to eat cheat meals when you are dieting?

Cheat meals are very important when you are dieting. Use them as a reward for eating healthy five days a week—but please consume within moderation, and no more than twice a week. Cheat meals also help replenish your body with more carbs and fats. The best way to cheat is to pick a day and have two cheat meals on the same day. This helps increase your metabolism. When you return to your diet, your metabolism should still be elevated.

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Obi, how important is cardio when you are trying to get leaner and drop weight?

Very few people can get lean and lose weight without doing cardio. The only people who can do that have superior genetics and very fast metabolisms. Typically, most people have to implement cardio to get leaner. Cardiovascular training is probably the most integral part of your training routine.

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I talked about recently in fitness tip that muscle growth doesn’t happen while weight-training and tearing your muscles it happens when your body is resting. It is important to listen to your body when training especially if you are feeling really sore in certain body-parts. For a long period I over-trained where I was working out 6 to 7 days a week and I was in the gym 3 hours a day because I thought that the only to way build muscle was going all out 24/7.

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Obi, How do you stay ripped all year round? Is it genetics or do you really train hard and eat healthy all the time?

Genetics always plays into the development of anybody’s physique and it does dictate the type of muscle growth you can make when training. Honestly if I sat at home and ate junk food all day long without working out I would not be ripped whatsoever. I do have good genetics but I still have to train very hard and eat healthy to stay ripped all year round. I follow the formula of training 4 days a week and eating good 5 days a week.