How to Find Your Metabolic Rate

In order to lose weight you have to eat less calories than you burn off. Sounds simple enough. So how do you do it?

First step is to figure out how many calories your burning each day, this is usually described as your Resting metabolic Rate or RMR for short.

Your RMR is the total calories your body will burn today if you don’t do any extra exercise or move much at all.

If you browse the web you’ll find lots of metabolism calculators online. They typically require you to enter your height and weight, and many of them also require various measurements like wrist, waist or forearms as well.

These calculators are decent and can give you a rough idea of your resting metabolism, however each one has a built in error, so you can never take the number you get as a fact written in stone. Even the best calculators online still only produce an ESTIMATE of your real metabolic rate.

If you want to lose weight but don’t know how to start try this:

1) Go online and find at least 3 metabolic rate calculators and get your estimated metabolic rate from each one

2) Add all three numbers together and divide by 3 to get an average of the three results

3) Use this averaged number of calories as your starting point to test your real daily metabolic rate

4) For 1 week, eat exactly the amount of calories that is stated in step 3 above

The number is correct if you stay the same weight by the end of the week.

If you lose weight by the end of the week then you know this number is too low.

If you gain weight by the end of the week then you know this number is too high.

If you gain or lost weight, try the experiment again for another week and adjust the calories accordingly. Your average number shouldn’t be too far off so only adjust by about 200 calories per day.

Keep adjusting in 200 calorie increments until you find the amount of daily calories that keeps your weight the same for a week.

You should be able to find your daily metabolic rate within a month using this system. And this won’t be a theoretical number that some calculator told you, this will be the real life number you find by testing your own body.

Once you know this number you will also know that you need to eat some amount below this number to lose weight.This is the simplest and most effective way to find out how many calories you need in a day.

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men. Go to Adonis Index Workout  and get started on your road to a perfectly proportioned body.

How To Attract Any Woman

If you want to have sex with good looking women and not have them constantly being taken away from you buy other ‘better looking’ guys, you must be the guy she is more attracted to and more interested in having sex with. It is much easier to steal a girl away from a less attractive less muscular and less masculine man.

Women will tend to choose a less attractive less muscular, less fit man for a long term partner because she feels that he is safer and will most likely not cheat on her or leave her. The ironic part is that she will cheat on this man with other more muscular and fit, and overall more masculine man who really gets her sexual juices flowing.

So which one do you want to be?

You can be her sports car that she wants to drive fast with the top down to get a thrill, or you can be her reliable minivan that she goes to the grocery store with. I think you and I both know the answer to this one.

The key characteristics that women look for in a short term sexual partner are the right ‘type’ of muscular body, overall attractiveness and self confidence. In other words she wants and good looking, fit, built guy who isn’t a wuss. This goes for women who are single as well as women who currently have a ‘partner’. It doesn’t even matter if she is married this is still what she desires at a subconscious level.

Women are faced with a dilemma when choosing partners. They tend not to trust that a better looking fit, muscular, masculine man will stay with her for the long term, however this is the body type that she is most animalistically attracted to.

Women tend to make a compromise and choose a man with less raw physical attraction for her longer term mate simply because she believes he will stay with her. But this doesn’t change the fact that this same woman is still attracted to a more muscular masculine man.

As a result many of these women will eventually give in to this attraction and ‘cheat’ on their conservative partner to have her urges satisfied with the more muscular and masculine man she has always wanted. Just go to your local book store and look at the cover of the racy romance (soft core porn) novels women always read. You can bet the guy on the cover is an Adonis, muscular and in great shape, not some average guy with about 20 extra pounds around his waist and a receding hairline. Women fantasize about being seduced by the guy on the cover, not by their conservative partners. There is a reason why these books sell so well! Women want to be seduced, and not just by any guy, but by a masculine muscular lean guy.

The exact shape of the man that women are subconsciously attracted to is something that can actually be measured. Research shows that women are attracted to a man who has a specific shoulder to waist ratio indicating a V-taper (wide shoulders, slim narrow waist). I’m sure at this point you’re thinking, well no duh! But what if I told you there was an EXACT shoulder to waist ration that the majority of women found the MOST attractive, and that there is in fact a size that is too big and a size that is too small! Now I’ll bet you’re interested.

Women rated that the attractiveness of these different shoulder to waist ratios progressively increased until they peaked at one specific ratio 1-1.618, at which point anything beyond it was deemed less attractive. In other words, there is a specific shoulder to waist ratio that will make any man look his most attractive to women.

Now that you’ve got the target and know there is a shape she wants, the next step is building it.

This shape can be built with a targeted weight training workout program like the Adonis Index Workout and some sensible nutrition. It doesn’t matter if you are skinny, average, or fat. The Adonis Index Workout includes programs for every starting size and shapes you into your perfect ratio.

This is an intelligent application of attraction psychology research and exercise physiology. You’ve got the target, and the map to get there. Just going to the gym to ‘get in shape’ isn’t enough, now you can actually get into the exact shape she will be attracted to. So what are you waiting for?

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men. Go to Adonis Index Workout  and get started on your road to a perfectly proportioned body.

How Much Protein is in Protein Powder?

Most people who buy protein powder probably never stop to think about how much of the powder is actually protein.

Protein powders can be made of many sources including whey, casein, egg, milk, soy or a combination of these. The powder that is in the container will have some amount of measureable protein along with some sugar, fat and the flavoring.

So when you’re buying a protein powder how do you determine how much protein you’re getting and how much of the other stuff you’re getting?

First of all when you read the label look at the difference between the grams of protein per scoop vs the total grams of powder per scoop. The difference in these two numbers is what will tell you what kind of quality you are dealing with. The bigger the gap between the numbers the more sugar and fat is in the product and the less protein there is.

Most good protein powders use an 80% concentrate. That means that 80% of the powder is protein, and the rest is whatever sugar and fat is left over. You can get an even more concentrated form that pushes the protein content up to 90%, this is called an isolate.

Keep in mind this is just the raw protein powder without any flavoring added to it. Once you add some flavor (which almost all products have) then the percentage of protein in the total finished product drops.

So an 80% concentrate that has some flavor added to it will appear in its finished product form as having approximately 75% protein.

Likewise an 90% isolate with some flavoring added to it will appear as around 80% total protein.

Any product that is promoting a protein per scoop content at or higher than 90% would seem fishy to me as there is no explanation to where they fit the flavoring in.

If you have a product that is much lower than 75% then you can bet you’re getting a lower quality powder that has a fair bit of fat and sugars and carbs in it.

Other things to consider when shopping for this sort of item are flavor, taste, mixability, container size, expiry date, reputation of the company and brand.

The supplement industry is largely unregulated by the government so there aren’t really any quality control standards you can be assured of. This means it’s buy at your own risk, in which case I would tend to default to a company that has a proven track record of customer satisfaction.

For the most part the big brands that have been around for a while do a good job with their products and there isn’t much to worry about. It’s the less known brands that seem to be selling at an unrealistically low price that might be worth avoiding.

As with any supplement it’s up to you to decide how much you want to spend and what you expect to get out of it. When choosing a protein powder I suggest going for a middle of the road price point and a brand that has been around for a while. It’s at least one way of trying to get a quality item without spending too much money but hopefully getting exactly what you paid for.

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men.

How Much Protein is in Pasta?

If you’re on a weight loss program or even a muscle building program you probably have some sort of protein guideline you’re following.

There is most likely a daily protein intake you’ve read about that is supposed to help you achieve or muscle building or weight loss goal. Knowing how much protein is in certain foods will go a long way to help you choose what to eat for dinner.

Many diets try to categorize foods as carbs or protein, but in reality this is too simplistic as there are many foods that have a significant amount of both. Pasta is a good example of just such a food.

As soon as you hear the word pasta you probably imagine that it is a high carb food mostly composed of starchy carbs. But that’s not all that is in pasta. Depending on the type of pasta you get there is a significant amount of protein in it too.

For example: 100 grams of plain cooked pasta has about 5 grams of protein and 25 grams of carbs. Add 50 grams of cooked ground beef (in a tomato sauce) and you’ll have added another 12 grams of protein to your pasta meal.

This example is a pretty small portion, in reality most people would be eating more than 100 grams of pasta per serving. A realistic serving might be more like 200 grams, which would have 10 grams of protein before adding any meat at all.

The point is that there is a significant amount of protein in foods that you would traditionally think of as a carb. Bread is another good example: 1 slice of regular whole wheat bread has almost 4 grams of protein (in a 28 gram slice).

If you made a regular sandwich with two slices of bread you would be getting around 8 grams of protein just from the bread slices alone. That same slice of bread would have about 12 grams of carbs so the ratio of protein to carbs is already in a pretty good balance.

Choosing foods and eating a diet based on hitting a specific protein content is fine if that is what you like to do. But you should be aware that this can quickly lead to overeating if you’re assuming that protein is a separate type of food from items like pasta that get mistaken as a carb only food.

It’s entirely possible to eat a high protein diet while not mass consuming eggs/chicken/meat if you don’t want to.

Check out the labels of your food items like pasta, bread, yogurt, dairy products and other things that seemed to be either protein or carb foods. You’ll find out that it’s not so black and white when it comes to protein and carbohydrate content with many of these food items.

Various forms of pasta and bread can have even more protein than I’ve described. You just have to read your labels and pay attention to the content of each.

Pasta and bread aren’t commonly viewed as food that you would choose to eat for weight loss, but they can easily be incorporated into an effective weight loss diet. Making sure you know how much you’re eating and paying attention to the protein and carb ratio in the pasts and bread can help you choose how much more food you can eat around the pasta without overdoing it.

Viewing pasta as part protein and part carbs will remind you that you don’t need to add an entire chicken breast to a pasta bowl just to get your protein for the day. This way you can enjoy ‘carb’ foods like pasta, get all the protein you want and still lose weight.

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men.

How Much Do You Have To Weigh To See Your 6-pack?

Most guys don’t realize how much weight they have to lose to see their full 6-pack abs. In many cases guys will sabotage their own weight loss efforts because they assume they will be able to see all of their abs at an unrealistically high bodyweight.

If you want to see your abs then your goal should be how you look in the mirror and not your bodyweight. If you thought you’d see your abs at 180 pounds, and you diet down to 180 pounds and you don’t’ see them…well that just means you have to diet down even lower to see them, plain and simple no magic trick to that.

The amount you weigh on a scale really doesn’t matter, it’s the look that matters. You probably have a good idea of exactly how you’d like your body to look but only a vague idea if at all of how much you should weigh at that look. But if you’ve never seen your full 6-pack before I’ll bet you’re assuming the weight is much higher than it really is.

In other words, there is a specific bodyweight you will weigh in order for you to have a full set of visible 6-pack abs. Then there is a slightly heavier bodyweight you will be when only 4 of your abs are visible, and then an even heavier weight when only 2 of your abs are visible etc. Most guys will assume a full six pack will be visible at the bodyweight that only shows 2 abs.

For some reason we all think we should be heavier than we really are.

The point is your weight has a specific look. You will look a certain way at 150 pounds, and that particular look and leanness is different from the look you have when you are at 160 pounds and then 170 pounds and so on. You cannot force your body to have the 150 pound look when it is 170 pounds.

In other words, if your full 6-pack is visible only when you are 150 pounds…then you cannot make it visible when you are 170 pounds. It doesn’t mean you can’t be 170 pounds, it just means you have to accept that you will not be as ripped at 170 as you are at 150. (This might sound very obvious but lots of guys make this assumption that they can be as lean as they want at any bodyweight).

Any bodybuilder who has done more than one show can tell you within a pound or two of exactly how much he will weigh when he has a fully defined 6-pack. He can also tell you when he is 5 pounds away and when he is 10 pounds away from a visible full 6-pack.

The only way he will know this is because he’s been there before and knows what he weighed the first time it happened. If he has gained 5 pounds of muscle since his last bodybuilding show, then he also knows that his 6-pack will be visible at a bodyweight 5 pounds higher than the last time it was visible. But he won’t know for sure until he diets down to a visible 6-pack again.

The point is there is no real way to know exactly how much you will weigh when your abs are fully visible until you can see them.

So how do you find out how much you need to weigh to see your abs?

Simple:

Step 1) Lose weight until you can see your full 6-pack

Step 2) Step on a scale

You can use calculators and estimators all day long, but the proof is in the mirror.

If you want to see your abs then forget about bodyweight and simply diet down until you can see them, you’ll most likely be lighter than you expect.

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men.

Get The Look that Women Can’t Resist

Women are attracted to a fit and muscular body because it is a sign of masculinity and vitality. However there is an upper limit to how much muscle a guy can have and how hyper masculine a guy can get until it starts to turn off more women than it attracts.

For things like money and social status there is never a ‘too much’ point. However, for things like muscle mass there is definitely a too much point. Women reported having a lower attraction and less desire for overly masculine and over muscled men, you know the big overstuffed bodybuilder types. They assume these men are less trustworthy, more volatile, selfish, impulsive, threatening and dangerous. Scaring women away is definitely not the look that most men are after. So now we know that too big and too masculine isn’t going to work. But too small and too feminine obviously isn’t the answer either.

A very feminine small looking man isn’t really going to attract too many women either, as she will view him as weak and submissive.

So what is the answer?

There is a look that is ideal; it’s not too big, it’s not too small. It’s not the ultra masculine male, and it’s not the effeminate metro sexual skinny look. It is in fact a measureable shape and size that the greatest number of women will find attractive.

This look isn’t the exact middle of the road body either as that would not excite any woman, after all ordinary or average, or mediocre never will be desirable. The look and size is closer to the higher end of muscle mass and masculinity. But it straddles a fine line of not pushing it too far. Knowing how far to go, and where to stop is the key to building the body all women desire. And I’m not making this up, you probably already are relating to what I am saying and there is hard research to back it up. Just read on.

When women were shown pictures of different sizes of men, women always rated male figures that were classified as “Brawny”, “Built” and “Toned” as more sexually desirable than figures that were categorized as “Slender”, “Typical”, or “Chubby”. Women rated men with moderate muscularity as the most attractive, rather than the highest or lowest muscular level. In other words, muscularity up to a point is attractive, but past that point it becomes unattractive, with the highest and lowest levels being the least attractive. Women also chose a more muscular body as the one they were most likely to have short term sexual relationships with.

Check this out…

When surveyed women reported that their most recent short term sex partners were more muscular and more athletic than their other recent non-short term sex partners. Even more interesting is that they dated these more muscular guys for a shorter period of time before gave it up, on average 1 week vs 12 weeks! How is that for results!

In other words, if you’ve got the body these women want, you’re going to get them in bed by the end of the week, if not sooner. If you don’t have the body, you’ve got about 3 months of dating and ‘getting to know you’ stuff to do before you get some play. Can you say “waste of time?!”

Another bonus for you guys who don’t want to deal with clingy girls and messy ‘break ups’ is the fact that girls who had sex with the more muscular men right away felt less emotional attachment to them!

This is pretty hard core proof that when you strip away the thoughts of long term relationships and raising a family, and marriage and all of those other things, women at their core are just like men. They just want to have sex! And lots of it!

They are subconsciously attracted to men with muscular fit bodies and want to have sex with them now, immediately, if not sooner! AND, with this simple desire to have sex, the follow through does not require emotional attachment or any great degree of romanticism. Pure raw physical attraction, that’s it!

For all you guys who don’t think women want to throw down as soon as they see a guy they are attracted to, think again. It might not be immediate within the first hour, but certainly by the end of that day or at the second encounter it is definitely realistic. So your next order of business should be getting the right body shape pronto!

The look that will get these results is a precise shape and size that any man can achieve through the right workout program and paying a bit of attention to his eating habits. It is actually a very attainable look for almost any man. This is what 99% of everybody that goes to the gym is working for; the look that will draw people to you, the look that will land every woman’s eyes on you. I’m talking about the golden ratio and the perfect Adonis Index Score.

To Learn more about how you can become a sexual magnet for women go to Adonis programs

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men.

For Skinny or Average Size Guys: Building More Muscle = More Sex

Women find muscular men more sexually attractive.

Seems obvious, but it is also proven by research. Time and time again, social psychology research shows that women will choose more muscular men for short term sexual partners, and have sex with them faster without a long dating period. They will also have sex with these types of men without developing an emotional attraction to them first.

In a study published in 2007, Frederick et al the researchers discovered that the men who were rated more muscular with less body fat were also the men who had more sexual partners.

This may seem unbelievably obvious to you, but for some reason there is a notion that looks and the condition of your body don’t play a role in attracting women, and that looks have nothing to do with your ability to have sex with good looking women.

Despite this idea, this research is proof that the way your body looks absolutely makes a difference in the amount of sex you will have, and the amount of different women you can have sex with.

In other words, guys with the right ‘type’ of muscularity can have sex with more women, more often, and less physically attractive men are rarely chosen by women for short term sexual relationships (more muscle = more flings).

If she’s looking for a hair raising blast in a sports car, and you look like a practical safe station wagon, then it doesn’t matter what you say or do, she isn’t going to be interested.

The research by Frederick et al shows that guys with the right muscular build get more girls, they have more one night stand’s, and they even have sex with more women that are currently in relationships with other guys.That’s right, if you’ve got the right look, even married, engaged, or otherwise ‘attached’ women still want a piece of you, and they are perfectly alright with ‘cheating’ on their significant other to have a taste of what you’ve got to offer.

This effect is all dependent on having the right type of muscular body, as the Frederick research illustrated that an overly bulky bodybuilder style build was not as attractive as a body with properly proportioned muscles. Luckily, getting the proper proportions is simply a matter of applying the right workout program like the Adonis Effect, which is designed to build your body into its most ideal attractive shape. So what are you waiting for, get to the gym, and start building the body that women want now.

John Barban is the Author of the Adonis Index Workout, a specific method for building a guy’s body into its most attractive shape: the shape women find attractive and that creates social dominance with men.

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