Allright, I am constantly asking questions about Black Hat and until 4 weeks ago I thought that SEO was a misspelled version of Chief Executive Officer. I want to give back to the community and since I can't help with SEO, I will help out with my area of expertise: fitness and weight training. Ok, so who am I? Natural lifter who has put over 3 wheels (315lbs) over his head (no, not bench pressed, actually put it over my head), can power clean more than 99.9% of what any gym people can do, have deadlifted 550lbs at a body weight of 180lbs (over 3x body weight), have competed in weightlifting, have had a six pack with veins everywhere and got a lot of pussy for that. Bla bla bla let's stop the dicksizing and get to the point. This, my friends, is the reality of weight training, gaining muscle, losing fat, getting in shape and all that. Simple and beautiful: 1) You need to lift heavy weights to gain muscle AND to lose fat. 2) On the above, do compound exercises: squats, deadlifts, power cleans, presses, rows. Even if you just want to look good to get pussy. 3) Isolation exercises should be the icing on the cake, if at all. Concentrate on Point 2. 4) Fuck supplements. 5) Be extremely skeptic of very muscular people giving out advice: the fitness industry thrives on taking steroids then selling supplements or training advice. It actually parallels much of the business model that IM or SEO con-artists follow. 6) Bodybuilding.com is the biggest joke of a place to get fitness advice, avoid at all costs. Full of steroid users who disguise their use saying that eating 8 times a day got them there (LOLZ). PM for good online forums (I am not affiliated to any). 7) A good training routine? The Strongest Shall Survive. Starting Strength is overrated but works, Madcow is good too. Just freaking emphasize getting stronger over time, muscle and looking good will come. 8) Nutrition is overrated. Just eat anything that used to walk or swim, get some healthy fish oils in, eat a lot of fruits and veggies. 9) Eat at least twice a day. Please, don't be the sad soul carrying around his tupperware everywhere so he can eat every 2 hours. 10) On Point 4, ok, you can take some multi-vitamin, cheap whey protein, vitamin C, zinc, calcium and magnesium (avoid the oxide forms). Take some creatine if you feel "hardcore" brah. Fuck the rest of supplements. 11) You don't want to lose WEIGHT, you want to lose FAT. 12) To lose fat, do plenty of dinner table push-aways. 99% of the times, you got fat cos you eat like a pig. 13) The truth about abs? Shortcuts to abs? They are all a scam. You want the truth? Really? Freaking hard work: heavy compound and ab exercises, get strong, eat less. Do that for a long enough time. Bang, you got abs. You will need anywhere from 3 to 12 months to get abs if you follow this advice and you are not lean. 14) Read again, there are no shortcuts. No shortcuts for abs, no shortcuts for muscle, no shortcuts to look good naked (unless you want to take shitloads of steroids, clenbuterol and liothyronine). Hard freaking consistent work over the long-term. 15) If you join a gym, don't be the pencilneck bro with a wifebeater and a Westside cap doing bicep curls in front of the mirror. They make fun of this sort of people on online forums. That's it, feel free to ask if you need help. Take care.