Category: Nutrition

HOW TO LOSE STOMACH FAT FOR MEN | Without Cardio & Restrictive Diets

How To Lose Belly Fat For Men 1

What’s up my fitness family? 

Today I’m gonna teach the men how to strip off that belly fat. Alright, my name is Brent Kasmer. This is BKPT. So if you have not yet subscribed, definitely hit that subscribe button and mash that notification bell so you’re notified as the new stuff coming out. Alright, let’s get busy. 


HOW TO LOSE STOMACH FAT FOR MEN Without Cardio & Restrictive Diets

So, generally, I have to start helping people understand the fact of eating food and not doing so much cardio, which in essence sounds pretty good. But it’s an old school habit that people just can’t let go. They think if they want to lose fat or weight, they need to starve themselves and naughty and do a bunch of running, which is garbage. 

So, pick up some dumbbells. Let’s do this. Let’s pick up some weight. Start building some muscle so it helps to increase your metabolism and then eating some of the right foods. So, you know, a lot of times it’s just about choosing the right foods to eat at the right times of the day. So that way you can strip off that fat. 

Waking up having breakfast, a lot of people say, hey Brad, I can eat in the morning when I wake up. So then if you can’t eat and people’s first thing they want to do is have a cup of coffee. I tell him to throw some protein powder in the coffee. Startup and now you have a protein shake with your coffee in the morning. All right, so you kill two birds with one stone. 

Then after about three hours later, we’re going to have another either protein shake, or oats, this is when you would have your breakfast, which would be about six to eight egg whites. Whatever vegetables you want. Throw some bacon if you’d like, some not. Don’t get crazy, you know, some fruit, you can have some ezekiel bread, some oats, you know some type of carbohydrate,  try to keep it to a serving. 

This is where you want to be able to label read. Alright, so learning how to label read. I’ve taught this before learning how to read labels. So check out one of the previous videos on label reading. But it’s a huge factor. So you want to make sure your one serving about a half cup of oatmeal and then you would move on to your lunch lunches. 

A lot of times for men, it’s simple, it’s easy. Having some type of sandwich you want to throw some chicken breast on a sandwich. You know to throw your vegetables on their lettuce, tomato on in, slap on some mustard. 

There you go. Well, three o’clock have another shake. Takes you at dinner time. 6:30 is when you have your dinner. This is when you want to eat a nice healthy, nutritious protein salad or vegetables and unhealthy fat, either some avocado, coconut, some oils using oil and vinegar on your salad. That’s a great day, and then repeat it, you know? So these are some key factors is simple nutrition. 

We’ve got tons of videos on there, different types of recipes. I try to help this as keep it as entertaining as possible. A lot of people are like, Oh, I have kids, I can’t, you know, I’ve got to eat this because my kids left their mac and cheese on their bowl, you know, just run over throw away real fast. Try to help yourself not want their food by just pitching the crap out, you know? And then just staying with what you got to eat. Making sure you’re getting adequate water in, that’s another key factor. A lot of times men drink like, two glasses of water a day is awful. So I’ll preach by Like a 32 ounce or a 64-ounce container and drinking out of it,

Alright, so that way you know exactly how much water you’re drinking, you’re getting in a gallon, a gallon and a half of water a day. So you want about 180 ounces, or so give or take a little bit of water, and you’re always wanting to get enough protein.

So like you always pick your body weight, what you want to weigh. And that’s where you want to start with your grams of protein and then just divide it throughout the day so that way you have it in five incremental meals. 

So those are some quick easy tips. I’m not making you, go out, cook these lavish meals take forever. I mean, everything has to be super simple, super fast. That’s what makes it duplicatable. It’s all easy. 

And if you’re having issues just message me, man, this is a simple thing to do. There’s no reason you can’t make this work for your life. I help people from all different avenues, you know, Doc And lawyers and salespeople, people that travel all the time, all it does is take a little bit of configuration there’s no, I can’t it’s just how do I fix this problem to make it work with your life? 

All right, so hopefully there are some great tips. All right, man, I take the challenge. It’s time to ignite that belly fat right off of you. All right, so these are some quick tips to lose that belly fat for men. 


HOW TO LOSE STOMACH FAT FOR MEN Without Cardio Restrictive Diets

All right, Brent  Kasmer BKPT, subscribe, smash the bell, give us some thumbs-ups. This is some great information. take this to heart and it’s time to shred that belly fat.

Chicken Corn Tortilla Soup

Serve this fast and super easy to prepare Chicken Corn Tortilla Soup with soup made thicker from diced tomatoes. This soup is amazing if you want to cut out some of those carbs.. Just add tortillas and the corn separately for the kids so that way the whole family gets to enjoy it!


  • 1 can diced tomato
  • 1 cup water
  • 1 tbsp. old Bay seasoning
  • 1 chicken bouillon cube
  • 3 chicken breasts
  • 3 dry bell peppers
  • 1 white onion
  • 1 bag of frozen corn
  • corn tortilla
  • avocado


  1. In a medium stock pot, heat oil over medium heat. Saute bell peppers and onion . 
  2. Stir in a can of diced tomatoes, and water. Add more tomatoes if you want your soup to become thicker.
  3. Add and stir in the chicken breasts (six ounces each). Simmer until you get that broathy consistency.
  4. Add the bay seasoning and chicken bouillon cube.
  5. Bring to a boil, and simmer for maybe like five minutes.
  6. Top with tortilla, frozen corn and avocado.
  7. Serve immediately.


  • If you want to take more time, you can boil the chicken and shred it apart. You can also have the canned chicken nice and easy.
  • The bay seasoning is used for a little kick or some spice. If you like that spice and you like the extra kick, then add the extra teaspoon and you can always add more. You can also use other seasoning you prefer. 

Tuna Patties

Tuna Patties Recipe

I’m super excited to share to you a very simple meal that is one of my favorite bodybuilding recipes. It’s called Tuna Patties.

It is super fast, nice and easy, and it obviously fits our busy lifestyle. It’s power packed full of nutrition. 

This recipe should make between six to eight patties and can definitely feed your entire family.


  • 4 cans of tuna
  • 4 egg whites
  • oatmeal
  • honey mustard


  1. Pre-heat the pan into medium heat. Open all four cans of tuna and drain the liquid.
  2. In a medium bowl, mix together the tuna, mustard, oatmeal and egg whites. You can add seasoning for added taste. 
  3. In a measuring cup, form the patties by making balls from the mixture and then flatten into a patty. 
  4. Place the patties in the pan and sauté in a pre-heated skillet.
  5. Cook until nicely browned, 3-4 minutes on each side.


  • Each patty will have between 20 – 30 grams of protein and 10 – 20 grams of carbs depending on the size of it. 
  • Make sure all the oatmeal gets mixed in the bowl pretty well, because that’s what’s going to give the mixture the binding power.

The Six Worst Things You Can Have For Breakfast

Breakfast is the most important meal of the day. Not only is it when you get the nutrients to power you through your busy schedule, but eating a healthy breakfast can set a healthy tone for the rest of the day. Not all breakfast foods are healthy though, some can be really bad for you. Here are some foods our nutritionists recommend you avoid putting on your breakfast plate and some healthy options to eat instead:


1. Nothing

The worst thing you can do for your body and metabolism is to skip breakfast. Even if you just grab something light, it is better than not eating at all.

2. Fancy Coffee Drinks

Sure a caramel macchiato with extra whip sounds delicious, but starting your day off with the one two punch of sugar and caffeine will set you up for a rough time ahead. You may enjoy the flavor but by mid-morning you may experience an energy-sucking crash that can derail your day. Opt instead for a flavorful herbal tea.

3. Sweetened Fruity Yogurt

You would be surprised at the amount of sugar in most yogurts. Even when you grab a healthy greek yogurt they can be loaded with added sugars. Instead get pain greek yogurt and add your own fruits. You’ll get the same great taste without risking a mid-morning sugar crash.

4. Granola

Granola is another food that is loaded with sugars. Even yogurts with the healthiest ingredients may still have a ton of added sugar. For the same crunch and flavor, grab a trail mix instead. Pro-tip: Head to the bulk aisle of the grocery store and customize your own breakfast trail mix with your favorite dried fruits, nuts, and seeds.

5. Pastries

Doughnuts, danishes, and strudels are delicious with a cup of coffee, but they are terrible to eat for breakfast. Not only are they loaded with sugars, they are also full of simple carbs. The combination does not give you the sustained energy you need to get you through the day. Make a bowl of steel cut oats instead. They’ll give you a similar flavor but are loaded with protein and complex carbs to get you through the day.

6. Fruit Juice

Orange juice is a classic part of American breakfast. Unless you are making your own fresh-squeezed orange juice, you should steer clear. The stuff you buy at the store is usually flavor with artificial flavoring and syrups and sweeteners. Instead of drinking the juice, grab the fruit you are craving. Not only will you avoid the sugar, but you’ll also get all the extra nutrients like fiber.

When you work with an Everlasting Changes trainer, you are also getting a nutritional coach. That way you can be sure that both your diet and your exercise routine are helping you reach your goals. To learn more about what foods to avoid and what to eat give us a call.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

Your Guide To Eating Out Healthy


A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Here’s Your Guide to Eating Out Healthy…

Appetizers: Appetizers are a great way to start out a leisurely meal, but can also quickly derail your good intentions.

Don’t Order:

Anything fried. Fried foods are a favorite but will do damage that even the most intense workout won’t undo.
Creamy dips. These are filled with fat and usually come with something fried to dip in it.
Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

Green salad. Ask for very light dressing and no croutons.
Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
Lettuce wraps. These are delicious, protein-filled and low in carbs.
Beverages: Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no-win situation.
Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

Water. Don’t laugh! Water is the best beverage of all.
Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
Red wine. Stick to one glass, and drink responsibly.
Entrees: This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then don’t order a plate of pasta.

Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.

Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.

Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.

Soup and salad. Stick with broth-based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

Forget Diets

Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

Sugar contributes to obesity
Sugar suppresses the immune system
Sugar causes hyperactivity and anxiety
Sugar consumption contributes to disease
Sugar interferes with absorption of minerals

We hope this guide helps you to better enjoy your next night out on the town for a meal! Check out the healthy recipe below for when you have some time at home.

Egg White Muffins with Kabocha and Brussels Sprouts Recipe

Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Courtesy of

What you need

(Serves 12)

Non-stick, olive oil cooking spray
2 teaspoons olive oil
1 cup Kabocha squash, peeled, seeded and finely diced
1 cup Brussels Sprouts, finely shredded
dash of sea salt and black pepper
20 egg whites


1. Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
2. In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.
3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

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Overweight Kids | Parents are Responsible

1 in 3 kids is being considered overweight today.

70-80% of them go on to become overweight and obese adults. Children today are struggling with diagnoses of high blood pressure, high cholesterol, diabetes, and more. The childhood obesity epidemic is widespread, not just in America, but globally.

Parents need to accept responsibility for the role that they play in their child’s weight. Until responsibility is accepted, no change will exist and the problem will continue to get worse.

The parents have a responsibility with stocking their kitchens and pantries with the right food and explaining the importance of a balanced diet and what it consists of… which isn’t bagged and boxed.

Children are children…
they are still developing skills of focus, discipline and making the right choices. We need to help them by not giving them options to make poor decisions… because it’s in these moments that habits are formed.

For example, if a child has an option between a bag of Doritos with a cool looking cat on the front verse an apple… they will choose the Doritos every time. But if they only have an option between apples and grapes… they will still be forced to choose one.

Parent’s are responsible for not pushing their children to go outside and play, rather than play on tech and watch TV inside. The average amount of TV watched daily is 4 hours by children today. This is shocking when the majority of the day is spent at school for them. And it’s also very telling how little children are being placed in extracurricular activities outside of school.

It is our responsibility to protect our children in all ways so that they do not become overweight toddlers, overweight kids, overweight teenagers and finally overweight obese adults. Doctors are saying now that these overweight kids and children may not outlive their parents. Would you really want to be the parent that outlives their child due to something that could have been prevented?

Make sure to subscribe to the Everlasting Changes YouTube channel. Click the Bell to see the latest video from Everlasting Changes, Your Weight Loss Academy!

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Best Weight Loss Strategies for Successful Results | Stop Yo-Yo’ing

Do you need to lose weight, but don’t know where to start?

Are you struggling with even knowing If you should start with your nutrition or diet, exercise, fitness or workouts?

Have you tried programs in the past, but failed to lose weight or had great weight loss at first but packed on the pounds when the program ended and the accountability was gone?

Have you worked with a personal trainer or fitness trainer in the past with great success, but lost the accountability when you stopped personal training?

If so, watch this video, so you can learn how to lose weight, find a beginner exercise plan, and fitness program and get a beginners meal plan for weight loss routine for continued motivation and success on your weight loss journey.

Click the link below to receive our ebook that includes the best fat loss and best diet plan to lose weight fast, and the best diet and meal plan for weight loss, best diet plan to lose weight fast, fat-burning workout routines, and shows you ways to stay accountable to yourself for long term success and motivation.

Using fitness, nutrition and accountability as your best weight loss strategies for successful results will show you positive long-term health and wellness, as well as healthy longevity.

Make sure to Subscribe and Click the Bell to receive our latest video from Everlasting Changes, Your Weight Loss Academy!

Best Home Scale in the World:

TWEET THIS VIDEO: Wanna stop yo-yo dieting? Watch this video to learn the best weight-loss strategies to lose weight and keep it off!

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A Diet That Will Get Rid of Cellulite

Unwanted fat on your thighs can be a confidence-killer. Many women struggle with losing cellulite, but the good news is that there are several ways to address this issue. In this article, an Everlasting Changes nutritional coach will explain how diet can help you get rid of cellulite.

Starting a diet is the first step towards losing cellulite. The ketogenic diet is a good choice as is the boiled egg diet. The premise behind these diets is to maintain an intake of low carbs. But there are also some tricks that will help with that process.

Flushing out the toxins from your body will speed up your metabolism. This is essential to dropping cellulite. You also do not need to take any diet supplements to accomplish this task. There are natural ways to flush all the toxins out of your body.

The best way to remove toxins is to drink water. And when you are done, drink some more. Approximately eight 16-ounce glasses of water per day should be sufficient. Sticking to this plan will also curb your appetite. More water and less carbs is a formula for eradicating cellulite. Our fitness trainers remind us that water intake should be increased to replace water lost during vigorous exercise and heat.

The next step of the process has to do with antioxidants, which is another way of removing toxins. Drinking green tea is a primary way of flushing toxins from your body. Three cups of green tea per day should be enough to do the trick.

Water with lemon can work at an even quicker pace. It is also important to note that lemon peels have more vitamins than the inside. Adding the peels with boiled water is a potent concoction that can fast track the process of flushing out toxins.

Ginger is another asset when trying to lose weight and cellulite. Ginger actually aids in creating body warmth, which also increases metabolism. You can make your own ginger drink by combining a piece of ginger (2-3 inches in length) with a couple cups of water. Boil the combination and then drink when it cools down a bit two times per day.

And don’t hesitate to add some juices to your daily diet. Make sure these juices are freshly squeezed. The glucose in the fruit will maintain your sugar level, which will allow you to remain active throughout the day.

All these dietary tips for losing cellulite should be coupled with an exercise plan for best results. Exercise alone will not be enough to get rid of cellulite in many cases. When you are ready to fight cellulite, start will a call to Everlasting Changes. A private fitness training session will teach you exercises that focus on problem areas and help you meet your ultimate goal.

Grains to Eat and Grains to Avoid When Trying to Lose Weight

There are a lot of different diets and workout plans that dictate what you should and should not eat. Grains are often included in those diets, although there is the perception that all grains are simply a form of carbs and should be avoided. That is not necessarily true. There are grains that are okay to eat and there are some you should avoid.

First, it is important to understand how grains function. They contain both fiber and carbs, although the ratio is something that is very important to consider. A breakfast cereal may have a small amount of fiber along with high carbs and make the claim it is whole-grain. Something essentially gets lost in translation.

The truth is fiber will give you a quicker feeling of being full and also help to suppress your appetite. That is because fiber is pretty much indigestible. So foods that contain lots of fiber will serve the function of helping to lose weight. The trick is knowing which grains are high in fiber and help with the weight loss process.

Types of Grains

Whole Grains are considered the best grain when trying to lose weight. They have lots of vitamins and nutrients and that has to do with the inclusion of bran, seed, germ and endosperm. Meanwhile, refined grains remove the germ and bran. The end result is a texture that is softer and finer. There is a process of refining the grain through which many of the nutrients are lost. Whole grains are in a more natural state.

Healthy Grains to Eat

Whole grains are the best choice when trying to lose weight and you should choose ones that have a lower Glycemic Index. This indicates that is packed with more vitamins and minerals. Below are some healthy whole grains to eat:

•    Brown rice -Loaded with vitamins and is low density.
•    Whole Oats – high in antioxidants and absorbs water, making you feel fuller
•    Quinoa – Rich with Vitamin B and also good for those intolerant to gluten
•    Whole rye – This has almost than half of the daily recommended iron intake
•    Whole-grain barley – Also helps lower cholesterol
•    Buckwheat – Grain with the highest protein content
•    Lentils – High in iron, calcium, protein and lots of other nutrients
•    Corn – Low calorie, rich source of magnesium and antioxidants

Grains to Avoid When Losing Weight

It is important to avoid refined grains as they are high in carbs and low in fiber. The nutritional value is low and the calorie count is high. Here are three grains that are not conducive for losing weight and may actually help you pack on pounds.

•    White rice
•    Wheat
•    Couscous

Consult with a nutritionist for more on healthy diets to promote weight loss.

The Ketogenic Diet Drink List

Ketogenic diets have an immensity of benefits and to experience all those benefits, there is a need to watch what you drink. The diet is based on consuming high amounts of fat and low amounts of carbs. The process that goes on during this diet is called ketosis and to maximize that to its fullest, there is a need to consume what is referred to as ketogenic drinks. To help you along that ketogenic journey, here is a look at what to drink and what not to drink


This one is kind of self-explanatory. Water plays a key role in ketosis as it regulates body temperature and also does an excellent job of hydrating you at all times. And if water becomes too plain for your taste buds, try adding some herbs to up the flavor profile.


There is nothing wrong with having a morning coffee while on a ketogenic diet. Just remember to avoid adding sugar. The addition of sugar will have an impact on the process of ketosis in your body. The safest bet is to drink it black. Some alternatives to coffee are different teas, which include the green, black and herbal varieties,


Alcoholic Beverages

Many veto veterans will advise you to refrain from drinking any type of alcohol. However, if you want to indulge yourself with a drink, there are options outside of going cold turkey. Hard liquor is a popular choice and there are also light beers that are acceptable along with unsweetened wines.  Choose a stiff drink that is free of sugar and do not overindulge on your drink of choice.

Smoothies, Sodas and Energy Drinks

Smoothies and sodas do not sound like a ketogenic option, although there are exceptions. There is nothing wrong with drinking a smoothie that is made from fruits or vegetables, presuming it is low in carbs. Two popular options for keto smoothies are berries and spinach. They work well mixed with avocado fat, yogurt that is high in fat, or egg yolks.

When it comes to sodas, diet soda and club soda are both acceptable. The common theme of sugar-free remains intact when choosing your soda. There are also brands that add a bit of a fruit flavor to their sugar-free sodas. There is not much wiggle room as far as energy drinks go. They must have zero carbs and low calories, without exception.

We wish you luck on your ketogenic journey! Nutritional coaching is available at Everlasting Changes for those looking for assistance with meal planning that offers proper nutrition and supports their fitness goals.