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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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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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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.

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I want to share my five favorite chest workouts, which I alternate during the course of a week. You can do these any time, at any gym. When implementing these chest exercises for the first time you will feel some soreness, which should subside after your body acclimates. All of these exercises help sculpt and tone.

The first exercise uses the butterfly chest machine and is performed by squeezing the forearms and elbows together. Be sure to squeeze your pecs at the peak of this movement and make sure you are breathing properly. This helps you relax throughout the exercise.