1) WALNUTS  All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts.  The real fat hero in most nuts is monounsaturated fats.  Walnuts are actually a rich source of omega-3s.  One ounce provides almost 3 g of alpha-linolenic acid.

2) GINGER Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles and aid muscle recovery.  It has also been shown to boost calorie burn when eaten.

3) OATMEAL This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.  In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.

4) AVOCADO The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.  Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.

5) SALMON This fish is one of the richest sources of the omega-3 essential fats EPA and DHA.  Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required.  This way you know you’re getting a direct supply of the fats that turn on fat burning and block fat storage.

6) SOYBEANS (EDAMAME) Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef.  Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.

7) WATER This just may be your ally in fighting bodyfat.  Studies have shown that drinking 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5 pounds of bodyfat!

8) FLAXSEEDS They contain the essential omega-3 fatty acid alpha-linolenic acid.  These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.

9) GRAPEFRUIT A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of a grapefruit or drinking 8 oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4 pounds over 12 weeks – and some lost more than 10 pounds without even dieting!  Results were likely due to grapefruit’s ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.

10) HONEY Yes, it’s a sugar, but it’s fairly low on the glycemic index.  Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body.  Honey is also a rich source of nitric oxide (NO) metabolites; ultimately, that means it actually encourages fat release from the body’s fat cells.

11) PEANUT BUTTER Another source of helpful monounsaturated fat that can actually aid fat loss.  What’s funny is that many food manufacturers make low-fat peanut butters!  Of course, they replace these healthy monounsaturated fats with carbs, namely sugar.  Avoid these and stick with natural peanut butters that don’t add the type of fat you surely want to avoid – trans fats.

12) EGGS Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more bodyfat.

13) CHILI PEPPER FLAKES Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake.  The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.

14) BROCCOLI This fibrous carb doesn’t provide many net carbs or calories, but it can make you feel full – one reason why it’s a great food for getting lean.  Broccoli also contains phytochemicals that can help enhance fat loss.

15) OLIVE OIL Like avocados, olive oil is a great source of monounsaturated fats.  Not only do they lower levels of the “bad” type of cholesterol and improve cardiovascular health, but they’re also more likely to be burned as fuel, which means they’re less likely to be sticking around your midsection.

M&F Hers, Jul/Aug 2011



Whey Protein Facilitates Weight Loss

Reduce body weight and waist size with whey protein

A study by scientists from the US Department of Agriculture found whey protein supplements may improve body weight without restricting energy intakes or habitual diets in obese and overweight adults.

For 23 weeks, ninety overweight and obese adults were randomly assigned to receive two servings of 200-calorie beverages a day of either 28 grams of whey plus carbs, 28 grams of soy plus carbs, or carbs only.  At the end of the study, the whey protein plus carbs group’s body weight and body fat were lowered by 1.8 kg and 2.3 kg, respectively, than the carbs only group.  Waist size was smaller in the whey group than in the other groups.

The Journal of Nutrition; 2011, Vol. 141, 1489-1494

When Should I Take My Protein?


 WHEN IT COMES TO PROTEIN, it’s not just what you take; it’s when you take it.  Although the human body processes protein every time that you consume it, there are certain instances when your system is more receptive to protein.  More specifically, there are times when you should consume different kinds of proteins.  Don’t miss out on these five important occasions.

FIRST THING IN THE MORNING:  The period between when you go to bed and wake up in the morning is the longest that your body goes without food.  “Break the fast” with protein.  In addition to providing much needed amino acids for muscle maintenance and rebuilding, proteins provide more stable, sustained energy than that donut or bagel that you’re currently chowing on.  Opt for a faster-acting protein like whey first thing in the morning.

PRE-WORKOUT:  By drinking a protein shake about an hour before your workout, you’ll prime your body for growth with BCAAs and other essential amino acids.  Whey and egg proteins are a good choice, because they are easy to drink and quickly digested.

POST-WORKOUT:  The 30-60 minute timeframe following exercise is the single most important time of the day to get protein.  Enzymes and hormones are actively repairing and rebuilding exercise-induced damage as well as replenishing glycogen stores, so your muscles are especially receptive to nutrients.  By supplying a post-workout recovery protein containing whey, casein, egg, and simple carbohydrates during this window of opportunity, you’ll help ensure that you’re recharged and ready for your next training session.

BETWEEN MEALS:  Consuming a protein shake in between meals not only helps keep muscle synthesis maximized, it also helps keep body fat and body weight in check.  Proteins help stimulate the release of gut hormones that trigger a feeling of fullness or satiety.  Dairy proteins (whey, casein, and milk) are considered to be better appetite blunters than other protein sources – especially when combined with dietary fiber – so choose a product with one or more of these proteins if weight control is part of your goals.

BEFORE BED:  Prepare your body for the long fast ahead with a casein protein shake a half an hour before bed.  Unlike whey which is rapidly broken down in the gut, casein is digested at a much slower rate releasing its amino acid constituents over several hours throughout the night while you sleep.  For this reason, casein is commonly referred to as a time-released protein.  Casein is also considered anti-catabolic because it’s rich in glutamine and other amino acids that help protect against muscle breakdown.

How to Select a Protein


BUYING A PROTEIN ISN’T ROCKET SCIENCE, but don’t underestimate the process either.  Choose the wrong type and you’ll buy more than you need.  Worse yet, spend less than you should and you may not get satisfactory results – or any results at all.  The type (or types) of protein you select, the amount of protein per serving, and the absence or presence of carbs, fats, vitamins, minerals, amino acids, are other areas where you can wander astray.  Avoid these and other pitfalls by following these simple rules.

 FIGURE OUT HOW MUCH YOU NEED  For most individuals, 1 gram of protein pound of body weight per day is a good target.  Those who are looking to add size may need as much as 1.5 grams of protein per pound of body weight per day.  You should also plan on eating some extra protein (1.25 – 1.5 g/lb/day) if you’re trying to lose weight on higher-protein, lower carbohydrate diets, as some of the amino acids will be burned for fuel.  These amounts include all of the protein consumed through foods, beverages, and supplements.  What’s  more, your daily protein allotment should be spread out over 4-6 smaller meals to enhance absorption and utilization.  If you’re a big meat, fish, poultry, egg, and dariy food eater, you can probably get by with a smaller “hit” of protein from your powdered mix.  Vegetarians and others who eat lots of starchy foods will benefit more from a higher-protein formula.

DETERMINE WHAT YOUR BUDGET AND SCHEDULE ALLOW  Single-source proteins offer more precise benefits.  Ideally, you might use a fast-acting whey protein first thing in the morning and 30 minutes before workouts, a recovery product containing protein plus carbohydrates immediately after workouts, a moderately-digested egg protein in beetween meals, and an all-micellar casein protein at bedtime for sustained amino acid delivery throughout the night while you sleep.  Now, here’s where you need to be realistic and honest with yourself.  Even if you can afford multiple products, are you the type of person who’s disciplined enough to follow such a regimen?  If you answered “no”, consider a protein blend.  While not as fast as the fastest or as slow as the slowest single-source proteins, blends offer many of the disirable qualities of a variety of different proteins.

MAKE YOUR SELECTION AND STICK WITH IT – AT LEAST FOR A WHILE  To do something positive for your physique, you need to take your protein(s) continually and consistently for at least 60 days.  After a couple months, evaluate and, if necessary, modify your program to add in other proteins, to increase or decrease the amounts used, or to change to a different type of protein altogether.


Protein – The Basics


Research shows that eating protein helps build muscle and, in some cases, burns fat too.  There are almost certainly other yet-to-be-proven benefits.  We just don’t know what they are yet.  As the scientific story unfolds, it’s becoming increasingly clear that different proteins offer different benefits, so try to work in as many different types as you can.


1) Whey Proteins

The undisputed king of proteins.  Here’s why: whey proteins are quickly and easily digested (hence the “fast-acting” description that they’re often given), they are loaded with Essential Amino Acids (EAAs) – including the three Branched Chain Amino Acids (BCAAs), and they contain subcomponents (microfractions) that appear to provide benefits above and beyond amino acids and elemental nitrogen.  Whey proteins are available in several forms.  The most basic is whey concentrate.  Whey protein isolates have much of the fat, lactose and other undesireable elements “isolated” out.  Whey peptides have been hydrolyzed, or broken down, for even faster digestion.  So the purest and fastest digesting whey proteins you can buy are hydrolyzed whey protein isolates.

2) Casein Proteins

About 80% of the protein in milk is casein.  Often referred to as a “slower-acting” or “time-released” protein because it is digested and absorbed much more slowly than other proteins, casein proteins are especially useful when taken at bedtime and during other prolonged periods without eating.

3) Egg Proteins

Ask any dietitian, “What’s the best source of protein?” and eggs will probably top the list.  Most nutrition textbooks refer to eggs as the “gold standard” for protein quality.  With loads of EAAs and some of the highest scores of protein quality, we’re not going to argue.  Naturally dairy-free, eggs are a great alternative to whey, casein, and whole milk proteins for those with milk allergies or severe lactose intolerance.

4) Blended Proteins

If you can only afford one type of protein, consider going with a blend.  Combining faster – , intermediate – , and slower-protein sources, blended proteins give you more sustained protein digestion than single-source proteins like whey, casein, or egg.

5) Recovery Proteins

There are moderate calorie, fast-acting protein and carbohydrate combinations specifically designed to be consumed immediately after workouts when nutrient needs are great and glycogen and muscle protein resynthesis are at their peak.  Many also contain whey protein hydrolysates and supplemental ingredients like creatine, BCAAs, and glutamine to further aid the recovery and rebuilding process.  This may also include complementing ingredients like, creatine, betaine and micronized amino acids to assist with your muscle building goals.



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The girls guide to supplements: supplements can give you that extra edge to burn fat and gain lean muscle faster. Here’s a list of the 15 best

A good, hard, training regimen is the only way to get a perfectly lean body, and it releases all those endorphins that make you feel awesome afterward. But by all estimates, a sound nutritional program accounts for around 80 percent of your results. What those accounts don’t, er, account for, is the power of supplements. Add these 15 critical elements to your diet, and you’ll supercharge your lean muscle gains, accelerate fat loss and improve your overall health.


WHAT IT IS: One of milk’s two proteins.

WHAT IT DOES: Whey’s primary characteristic is its digestibility. Once in the body, it breaks down quickly, swiftly sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean wholefood proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn’t deliver only protein. It contains peptides (protein fragments) that have been shown to increase blood flow to muscles, which is particularly helpful before workouts, so that muscles will receive more oxygen, nutrients and hormones right when they need them.

HOW TO TAKE IT: Take 20 grams of whey protein (mixed in water) first thing upon waking, within 30 minutes before workouts and another 20 g within 30 minutes after training. And you can always have a scoop as a snack between meals.


WHAT IT IS: Any number of compounds that serve to increase levels of nitric oxidein the bloodstream.

WHAT IT DOES: NO relaxes the muscles that control blood vessels, which makes them increase in diameter, allowing more blood to flow through them and to muscles. Because blood carries oxygen and nutrients such as glucose, fat and amino acids, more of these getting to your muscles allows for better energy production–so you can train harder for longer–and better recovery from workouts, which means bigger muscles that can be trained more often. Blood also contains a high percentage of water, which gets pushed through those wider blood vessels into muscles to create the muscle pump you experience when you train. That pump stretches the membranes of muscle cells, signaling the cells to grow bigger. In addition, NO enhances lipolysis, which is the release of fat from the body’s fat cells, allowing it to be burned for fuel.

HOW TO TAKE IT: Look for products that include ingredients such as arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or Pyenogenol. Take one dose of an NO-boosting supplement about 30-60 minutes before workouts.


WHAT IT IS: Only the world’s most popular (and legal) stimulant drug.

WHAT IT DOES: You already know it perks you up and improves focus, but it also has been found to boost muscle strength, intensity and fat loss during workouts. And it works especially well when taken with green tea extract. Caffeine increases the amount of fat that gets released from your fat cells. Meanwhile, green tea boosts metabolic rate, which is the way the body burns fat in the bloodstream. Taking these compounds together means that more of the fat that caffeine has released will get burned up for good, allowing your fat cells to shrink away.

HOW TO TAKE IT: Take 200-400 milligrams of caffeine two or three times per day, with one dose 30-60 minutes before workouts.


What IT IS: Two essential omega-3 fatty acids, eicosapentaenoic acid (EPA) ekgife- and docosahexaenoic acid (DHA).

WHAT IT DOES: What doesn’t fish oil do? It reduces inflammation; reduces muscle and joint recovery; reduces risk of heart disease, diabetes and cancers; and, a biggie, it also has been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.

HOW TO TAKE IT: Take 2 g of fish oil three times daily, with breakfast, lunch and dinner.


WHAT IT IS: The other of milk’s two proteins.

WHAT IT DOES: Though they come from the same place, whey and casein couldn’t be more different. Casein is extremely slow to digest which means it provides a steady stream of aminos over a span of several hours. That makes it ideal for certain time periods, like right before bed, when your body is about to go without food for seven to eight hours. In fact, one study performed by the Weider Research Group found that when subjects took casein protein before bed, they gained more muscle than those who took casein in the morning. Another study found that when subjects consumed a mix of whey and casein after workouts, they had improved muscle growth as compared to subjects who took just whey.

HOW TO TAKE IT: Take 20 g of casein right before bed. Also consider combining 10 grams of casein with 10 g of whey in your postworkout shake.


WHAT IT IS: Three aminos (isoleucine, leucine and valine) that share a branched molecular structure.

WHAT IT DOES: The unique structure of BCAAs gives them certain unique properties, all of which have physique benefits. BCAAs can increase the length of your workouts–they can be burned as fuel by muscle tissue and they actually blunt fatigue in the brain. The BCAAs are also intimately involved in the creation of new muscle tissue, both as the building blocks and as the builder. Leucine, in particular, promotes protein synthesis, which is the process by which muscle grows. BCAAs also boost growth-hormone levels, reduce Cortisol and increase levels of insulin, the anabolic hormone that’s critical to replenishing muscle tissue with nutrients after workouts.

HOWTOTAKEIT: Take5-10g of BCAAs with preworkout and postworkout shakes.


WHAT IT IS: An amino-acid-like compound that occurs naturally in muscle tissue.

WHAT IT DOES: Creatine’s most basic function is to help muscles create fast energy during exercise. Taking supplemental creatine increases the amount of energy the body has to draw upon, increasing endurance and strength. The compound also draws water into muscle cells, increasing their size and causing a stretch that can yield permanent growth.

HOW TO TAKE IT: Take 2-5 g of creatine (depending on the form you use) before and after workouts with pre- and postworkout shakes.


WHAT IT IS: A nonessential amino acid.

WHAT IT DOES: When beta-alanine meets another amino acid, histidine, a beautiful thing happens; They get together and form a compound called carnosine. Carnosine has been shown to improve muscle size, strength and endurance and increase fat loss. Since the amount of carnosine the body can produce is directly dependent on how much beta-alanine is present, it makes sense to supplement with beta-alanine.

HOW TO TAKE IT: Take 1-3 g of beta-alanine immediately before and immediately after workouts.


WHAT IT IS: A healthy fat that just happens to be an omega-6 fatty acid.

WHAT IT DOES: Although other omega-6 fats are not so healthy, primarily because Americans tend to get too much of them in their diet, CLA is different. Numerous studies confirm that it enhances fat loss while simultaneously boosting muscle growth and strength. It works by two mechanisms: decreasing the amount of fat that is stored in fat cells and boosting metabolism. It also appears to burn more fat during sleep, thereby sparing muscle tissue.

HOW TO TAKE IT: Take about 2 g of CLA three times daily, with breakfast, lunch and dinner.


WHAT IT IS: An essential mineral.

WHAT IT DOES: Just about everyone knows that calcium is intrinsically linked to bone health, but did you know that it’s also required for muscle contraction? Without adequate calcium, muscles won’t contract properly. And research shows that this unassuming mineral can also help spur fat loss, particularly the fat around your midsection. This may be because calcium decreases the amount of dietary fat that’s absorbed by the intestines and suppresses a hormone called calcitriol, which is responsible for fat production and reducing fat burning.

HOW TO TAKE IT: Take 500-600 mg of calcium twice a day.


WHAT IT IS: The sunshine vitamin

WHAT IT DOES: New research keeps coming, all of it demonstrating D’s ample health benefits, from protecting against cancer and other diseases to improving bone integrity, which it does by assisting with calcium absorption. Vitamin D is also associated with greater muscle strength–interacting with receptors on muscle fibers to activate genes that increase muscle strength and growth. As a plus, D can aid fat loss, especially when taken in conjunction with calcium.

HOW TO TAKE IT: Take about 2,000 international units of vitamin D twice a day at the same time you take calcium.


WHAT IT IS: The active ingredients in green tea, particularly the polyphenol epigallocatechin gallate.

WHAT IT does: EGCG blocks an enzyme that normally breaks down norepinephrine, a neurotransmitter/hormone related to adrenaline that increases metabolic rate and fat burning, keeping norepinephrine levels higher. Green tea extract also has been found to enhance muscle recovery after intense workouts, as well as aid joint recovery.

HOW TO TAKE IT: Take about 500 mg of green tea extract standardized for EGCG three times daily before meals, with one dose about 30-60 minutes before workouts.

13/B COMPLEX 100

WHAT IT IS: A series of essential vitamins.

What It Does: Think of it this way: B makes you buzz. The suite of B vitamins are critically involved in helping your body derive energy from the nutrients you eat and helping get oxygen to muscle tissue. Feeling rundown and lacking energy? It’s likely because you’re deficient in B vitamins, a common trait of hard-training individuals. Certain B vitamins have additional benefits–riboflavin can help the body digest and use the protein you’re eating to make sure you’re building muscle properly, and folic acid, in addition to being essential to fetal health, is involved in NO production in the body.

HOW TO TAKE IT: Look for a B complex 100, which will provide 100 mg of most of the B vitamins, including thiamin ([B.sub.1]), riboflavin ([B.sub.2]), niacin ([B.sub.3])s pantothenic acid ([B.sub.5]) and pyridoxine ([B.sub.6]), as well as at least 100 micrograms of cobalamin ([B.sub.12]), folic acid ([B.sub.9]) andbiotin([B.sub.7]).


WHAT IT IS: An essential vitamin.

WHAT IT DOES: At the first sign of a tickle in your throat you probably start mainlining the C That’s good, because the vitamin has been shown to boost immune function. Vitamin C is a powerful antioxidant that is also involved in the synthesis of hormones, amino acids and collagen and, on top of all that, it destroys free radicals, created from exercise and other stressors, that break down nitric oxide. Sparing NO from free-radical damage means you’ll have higher NO levels, and higher NO levels lead to increases in muscle endurance, a reduction in fatigue and an increase lean muscle growth and strength.

HOW TO TAKE IT: Take 1,000 mg twice a day with meals.


WHAT IT IS: A blend of adequate amounts of major micronutrients.

WHAT IT DOES: Put simply, a multivitamin/multimineral complex fills in all the nutritional gaps in your diet. And, although we suggest you supplement separately with calcium and vitamins B, C and D, you should still take a standard multi. It will help eliminate the possibility of deficiencies in some of the other vitamins and minerals that can result from reduced food variety or calorie intake (read: dieting) and increased vitamin loss from exercise. Being deficient in many of these micronutrients can lead to low energy levels and restrict muscle growth, strength gains and fat loss.

HOW TO TAKE IT: Look for a multi that provides a minimum of 100% of the daily value of C, D, E and most of the B-complex vitamins and at least 100% of zinc, copper and chromium. Take it once per day with a meal, such as breakfast, hers

Article written by Jim Stoppani, Muscle & Fitness/Hers / July-August, 2011

Protein and light weights prevent muscle loss

 Older adults typically lose muscle mass as they age. Muscle loss increases the risk of falls, decreases mobility and reduces tissue area critical for normal blood sugar metabolism. Japanese researchers showed that consuming a protein snack containing 15 grams of protein plus daily light weight training increased lean body mass and muscle cross-sectional area, while reducing body fat in older adults. Combining light exercise with regular protein intake can prevent muscle deterioration during aging. (Journal Nutritional Science Vitaminology, 57: 233-238, 2011)

Protein Promotes Rehydration and Recovery

Thirty years ago, scientists thought water was the best fluid replacement. While that’s still largely correct, sports beverages are sometimes superior because they provide water, energy, and electrolytes. Milk might be even better, because it sustains water balance longer and provides a protein source that can promote tissue adaptation and repair after exercise.

British researchers found that low-fat milk restored and sustained body water levels in dehydrated people better than water or a sports drink. Because of urinary fluid losses, subjects were again dehydrated one hour after consuming milk or milk plus sodium.

A review of literature by British researcher Suzane Leser concluded that consuming proteins in a post-exercise rehydration beverage increases absorption of electrolytes and boosts levels of plasma proteins, which promote long term hydration after exercise. (Nutrition Bulletin, 36: 224-234, 2011)

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