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Get Absolutely Shredded

Get Absolutely Shredded with these tips!

Most of us love to Rock a Shredded Bod, With 6 pack abs, Vascular Arms and a Lean Body! For some it may seem near Impossible, mostly due to lack of direction in Diet and Workout, Some people try years of training and end with no results whatsoever. Why? Because Getting Shredded means losing fat, and losing fat doesn’t come through doing countless reps in your workouts, Losing fat is through 70% of Consistent dieting with a smart and efficient Diet Plan!

Today we at will be giving you a Guide and Tips on how to Shred OFF that Stubborn Fat and Build Some Quality Lean Muscle!

Most of you who have worked out regularly are aware of the best foods to eat in order to gain muscle:

  • Smaller meals should be consumed every 2.5 to 3 hours.
  • At least 30 grams of protein should be consumed with each meal.
  • Don’t disregard your consumption of fats! Make sure healthy fats account for 20 to 30 percent of your daily caloric intake.
  • Focus on high-quality sources of carbohydrates, such as fruits, vegetables, oatmeal, brown rice, quinoa, and other meals high in complex carbohydrates.

These guidelines are outdated. You have used them, and they are effective. But you now have new objectives. It’s time to lose the weight, sculpt your body, and flaunt your six-pack.

Lets Take into Considering the NO 1 Priority – YOUR DIET. Try to follow these tips :

Calculate Your Calorie Needs

fat loss diet

So how much should you be eating?

Determining calorie count is very individual, and will vary based on height, weight, age, daily activity level, body composition, weight-loss, or gain goals.

“As a quick rule of thumb, you could take your goal weight and add a zero, and then factor your physical activity.” (More active, add a couple hundred calories.)

A more detailed way to determine a baseline calorie need is with this formula: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5, then multiply by an activity-level value from 1.2 (sedentary) to 1.9 (extremely active)

Set a protein target 

high protein diet sri lanka

Aim for 1.2g per pound of bodyweight for men.
Aim for 1g per pound of bodyweight for women.

Include plenty of green, leafy vegetables in all of your meals.
Consider spinach, kale, and broccoli

Include wholesome fats in each meal.
* Aiming for 0.5g per pound of bodyweight is wise.
Think salmon, walnuts, and avocados

Don’t Skip Carbs Entirely

healthy fat loss diet

No carbs at all means no ready energy. Therefore, increase carbs slightly on hard workout days.

“The less impactful carbs that are found in sweet potatoes may be eaten one to two per week and post-workout,” Limit it to a small portion, though, such as half a sweet potato or a half-cup of quinoa or red rice.

After your last training session (Wednesday, in this example, two full days before Saturday’s event), eat two to three grams of carbs per pound of body weight for the rest of the day. If you train at night and it’s hard to eat enough carbs before bed, you can split up the total and eat the rest of the carbs on Thursday night. Insulin sensitivity remains high for 48 hours post- workout, so glycogen will still go to your muscles. Otherwise, on Thursday, go back on the diet prescribed in Step 2.

Improved Insulin Sensitivity

Short periods of low carb eating can have a beneficial impact on insulin sensitivity so that when we do re-introduce carbs (which we will) later in the diet, we can handle them more efficiently.

Carbs aren’t the enemy, but if you’ve been following a typical Western diet, you’ve likely been eating far too many carbs that a little ‘reset’ would be beneficial.

Once your muscle glycogen stores are full, they’ll remain this way for days, as long as no other strength training is performed (because muscle glycogen is burned only during high- intensity exercise). Carbing up on Wednesday also gives you time to make adjustments. If you feel you look flat and small on Thursday or Friday, increase your carbs a bit. Bloated and soft? Cut them back a bit. Make adjustments by 25–50 grams at a time.

Don’t Skip Meals

fat loss diet sri lanka

When looking to lose, people sometimes think skipping meals is the way to “save up” calories.

“The body doesn’t work like that: It needs food to burn more calories, “If you skip meals, it thinks it’s starving, and the liver starts to produce more glucose and this results in insulin resistance. This is all a recipe for more fat storage when you do eat.”

Keep drinking water

In an effort to look even dryer on game day, some guys will drastically cut their water intake. This only causes the body to react the opposite way, causing you to retain more water to avoid dehydration.

Drink your normal amount of water up until the night before the target day, at which point you should cut it back. The day of your event, halve your water intake until you’re ready to party. This will help you appear a little tighter without giving the body time to react negatively to water restriction.

Diet is Crucial, With a weak Diet. You would be seeing No results, even if you’re working out consistently, So make sure to allocate a good diet plan that will help you fuel through your workouts and provide the necessary nutrition.

To those looking for a customized Program to cater to your specified Body Goals, We would Recommend our Online Coaching Programs. Where we Cater customized workout and diet plans allocated to your Goal.

Get an Additional 10% OFF on Both Programs when you Register today!

Online Coaching Sri lanka

Last But Not least, Move Some Iron!

Build muscle lose fat


Forget about training light. Switching to high rep sets and a lighter weight when trying to get shredded is a recipe for disaster. Heavy weight encourages your body to maintain its existing muscle mass. On the other hand, if you stop pushing yourself when trying to shed fat, you send a signal to your body that the extra muscle mass you’ve built isn’t needed any longer.




20 Minute Extreme Fat Loss Workout

20 Minute Extreme Fat Loss Workout!

Looking to Burn off those stubborn fat that’s stuck on your body? Tried doing endless Cardio workouts and Still not getting the results you desire?

Well Fear no more, We at have catered a result deriving quick and Efficient Workout that you can perform anytime of the day at the gym for both Males and Females to help boost your fat metabolism and achieve your Weight Loss Goals.

Extreme Fat Loss Workout

Fat burners Sri lanka


Frequency – 3 Times per week
Workout 1 Duration Reps Sets Comments
Barbell Deadlift Superset with Barbell Row 12 5 Only take 10 to 15 secs of rest between sets
Barbell Squats 10 5 Pause at the bottom for 2 secs
Barbell Thrusters 15 5 Only take 10 to 15 secs of rest between sets

Note – Make sure to add a weight, something that is light and will get you pushing through the given Reps and Sets.

Make sure to take a good 10 minute break and follow Workout 2 Right away!

Fat loss ladies

Workout 2 Duration Reps Sets Comments
Jumping Jacks 45 secs 5 Take 15 to 20 secs rest Between Sets
Mountain Climbers 45 secs 5 Take 15 to 20 secs rest Between Sets
Skipping / High Knees 45 secs 5 Take 15 to 20 secs rest Between Sets
Planks 1 Minute 3 Take 15 to 20 secs rest Between Sets


With Workout 2, you complete the workout session for the day, Try to perform this 2 to 3 times per week consistently and you will be seeing some great Fat Loss progress.

Things to Note

Always Remember this is a General Program, We cant assure it would work for everyone, but we catered it to stimulate Fat loss through the intensity. What works for your friend might not work for you, since our body types differ from person to person, same goes with metabolic rates. Some people tend to have very slow metabolism, which would need more work.

Diet is Crucial, With a weak Diet. You would be seeing No results, even if you’re working out consistently, So make sure to allocate a good diet plan that will help you fuel through your workouts and provide the necessary nutrition.

To those looking for a customized Program to cater to your specified Body Goals, We would Recommend our Online Coaching Programs. Where we Cater customized workout and diet plans allocated to your Goal.

Get an Additional 10% OFF on Both Programs when you Register today!

40g High Protein Shake

40g High Protein Shake in 5 Minutes!

Yes. 40g of Quality Protein! All it takes is 5 minutes to make this Nutritious Protein shake, which can be consumed during anytime of the day either as a Post/Pre workout shake, or even as a meal replacement! Note that this shake comes with some carbohydrates, but don’t worry,  what we use are complex carbohydrates which has its many health benefits and also will keep you fuller throughout the day.

We use most local Sri Lankan products you can find in your regular supermarket, cost effective and moreover very Nutritious.


Ingredients & Macro nutrients


High Protein Shake Sri Lanka

Ingredients Protein (g)  Carbohydrates (g)
200 ML Fresh Milk 7 10
40g Samaposha 8 26
100g Spinach 3 3
40g Blended Peanut Powder 10 6
40g Oats 7 45
50g Curd 6 1

Total MacroNutrients

  • Protein – 41g
  • Carbohydrates – 91g


Add all the ingredients to a Blender, Blend for 2 minutes, Top up with some ice if needed and Drink UP!

Who can Consume this shake?


5 Benefits of Protein Shakes | OpenfitProtein Shakes Could Be Reducing Your Lifespan, Science Says - AskMen


This Shake can be consumed by both Males and Females. Helps with Fat loss and Gaining Muscle Mass.

For those trying to lose fat, you can consume this as Meal Replacement, to add up some calories. The complex carbohydrates will help you keep more full, so preferably morning time would be ideal.

For those trying to Gain Weight, This shake could be included as an additional meal with your normal bulking meal plan. Would definitely help pack some good calories, and quality protein.

How healthy is our sri lankan diet?

How healthy is our sri lankan diet?

Our very own Sri Lankan Cultural Foods bring out a diverse taste with its many nutritional benfits that is very underrated, with the many types of vegetables we carry, witn Rice being a pre dominant staple meal in our country, and also overly eaten which leads to weight gain, when utilized and controlled well, Our local diet will help build some great Lean Muscle Gains and maintain overall health levels.


Breaking down the Nutrition

build muscle sri lanka

“A traditional Sri Lankan dish is primarily pescatarian, with a plant-based approach.” These, together with healthy fats from coconuts and 100% grass-fed cow/buffalo ghee, are essential for lowering inflammatory processes in the body and achieving the appropriate body fat percentage. The deliberate use of their superior spices elevates the meal to new heights.

We Carry a lot of healthy based vegetables that offer a tremendous level of health benifits, low in calories and can be cooked to a tasty and flavorful dish, added to our day to day lifestyle.

Here are a few common ones to name :

Karawila (Bittergourd)

BITTER GOURD (කරවිල) - 250g | Online Shop

Bitter melon has a low calorie content, with only 17 calories per 100 g. Despite this, the pods are high in phytonutrients like as dietary fibre, minerals, vitamins, and anti-oxidants.

Bitter melon is high in polypeptide-P, a phytonutrient that has been shown to reduce blood sugar levels. In addition, it contains charantin, a hypoglycemic agent. In the cells of the liver, muscle, and adipose tissue, charantin enhances glucose absorption and glycogen production. These chemicals may have been hypothesized to be involved for lowering blood sugar levels in type 2 diabetic patients.

Curry Leaf


What are Curry Leaves, Anyway? | Bon Appétit

Curry leaves are rich in protective plant substances, such as alkaloids, glycosides, and phenolic compounds, that give this fragrant herb potent health benefits.

Research has shown that curry leaves contain many compounds, including linalool, alpha-terpinene, myrcene, mahanimbine, caryophyllene, murrayanol, and alpha-pinene

Many of these compounds function as antioxidants in your body. Antioxidants play an essential role in keeping your body healthy and free from disease.

They scavenge potentially harmful compounds known as free radicals and suppress oxidative stress, a condition that’s associated with chronic disease development

Curry leaf extract has been shown to provide potent antioxidant effects in several studies.

For example, a study in rats demonstrated that oral treatment with antioxidant-rich curry leaf extract protected against medication-induced stomach damage and reduced markers of oxidative stress, compared with a placebo groups.

Other animal studies have shown that curry leaf extract may help protect against induced oxidative damage of the nervous system, heart, brain, and kidneys

Keep in mind that human research on the antioxidant effects of curry leaves is lacking. Nevertheless, there’s no doubt that curry leaves are packed with plant compounds that may help promote overall health by providing powerful antioxidant protection.

Polos curry, or curried delicate jackfruit


Polos Curry (Sri Lankan Baby Jackfruit Curry) - Food Corner

Jackfruit is a vegan favorite that is high in fiber and vitamins A and C Jack fruit. Jackfruits contain simple sugars like fructose and sucrose. These sugars are absorbed readily and easily by our bodies and so eating a small serving of this fruit will give you an immediate energy boost. You can have a bowl of refrigerated jackfruit as a post-workout snack to help you recover quicker.





Gotu kola sambal 


Gotu kola sambol recipe - BBC FoodCentella asiatica (Gotu Kola) provides numerous health benefits. It is utilized in traditional Ayurvedic medicine in Sri Lanka. It is primarily beneficial to memory and cognition. Aside from that, it is beneficial to the eyes, hair, blood vessels, and skin, among other things. Simply Google “Gotu Kola.” You may amaze with its super health benefits.






Plate wisely!


sri lanka healthy diet planWith the various amounts of healthy foods our country offers, where we tend to go wrong is when we overload on the wrong ones, specially as mentioned before with rice being a pre dominant carbohydrate in our day to day diet, it is also a simple sugar when overly consumed daily could lead to weight gain and diabetes.

Try to always follow a method of keeping the plate Prioritizing more vegetables, Protein based Meats, and keeping the carbohydrates to a minimum. Remember to stack up on high fiber based vegetables as mentioned above, not only are they healthy but will also help you stay fuller throughout the day.


Intermittent Fasting and FAT LOSS

Intermittent fasting means that you don’t eat for a period of time each day or week, With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.


The benefits of intermittent fasting the right way - BBC Future


You may be wondering…

How is this possible? Isn’t skipping breakfast bad for you? Why would anyone fast for 16 hours every day? What are the benefits? Is there any science behind this or are you just crazy? Is it dangerous?

Johns Hopkins neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

How does intermittent fasting work?


10 Potential Benefits of Intermittent Fasting - alive magazine

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.

To understand how intermittent fasting leads to fat loss we first need to understand the difference between the fed state and the fasted state.

Your body is in the fed state when it is digesting and absorbing food. Typically, the fed state starts when you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high.

After that timespan, your body goes into what is known as the post–absorptive state, which is just a fancy way of saying that your body isn’t processing a meal. The post–absorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It is much easier for you body to burn fat in the fasted state because your insulin levels are low.

When you’re in the fasted state your body can burn fat that has been inaccessible during the fed state.

Intermittent Fasting Benefits

Here are some intermittent fasting benefits research has revealed so far:

  • Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
  • Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
  • Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
  • Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
  • Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Some popular approaches to intermittent fasting include:

  • Alternate-day fasting. Eat a normal diet one day and either completely fast or have one small meal (less than 500 calories) the next day.
  • 5:2 fasting. Eat a normal diet five days a week and fast two days a week.
  • Daily time-restricted fasting. Eat normally but only within an eight-hour window each day. For example, skip breakfast but eat lunch around noon and dinner by 8 p.m.

Intermittent fasting is safe for many people, but it’s not for everyone. Skipping meals may not be the best way to manage your weight if you’re pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes or other medical problems, talk with your doctor before starting intermittent fasting

fat burning foods

Fat Burning Foods? Eat These and lose weight

YES, you can lose weight by eating! How? Well its all in the types of foods you eat, and how it affects your Metabolic rate. Most of us are always on the look out for ways to burn fat, with what we put into our bodies often the first area we start with. And whilst we can all make a conscious effort to limit the takeaways and treats in an effort to lose belly fat. It’s also useful to know which foods to eat more of which actively burn fat and calories.

The Best Fat Burning Foods to Eat to Lose Weight, Say Doctors and RDs

Here are the best FAT LOSS Boosting Foods you can find in Sri lanka :

1.Whole EGGS

Whole eggs are better for your muscles than egg whites •

Although a higher intake of eggs may raise the levels of LDL cholesterol in some people, eggs are one of the best foods to eat if you’re looking to reach or maintain a healthier weight.

Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each

Because they’re high in protein and fat, they help you feel full

That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals.

A study including 50 healthy people with more weight showed that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased feelings of satiety (fullness) for the next 4 hours 

Similarly, another study among 48 healthy adults found that those who ate an egg-based breakfast, either high or moderate in both protein and fiber, reported higher satiety than those who ate low fiber cereal and milk

Since feeling satiated can help combat overeating driven by feeling overly hungry, eating eggs may support your weight loss goals while also packing a ton of healthful nutrients into your day.

2. Salmon

Perfect Pan Seared Salmon Recipe (15 Minutes!) | Wholesome Yum

A simple salmon dinner can help you lose weight fast, as this delicious lean fish packed with protein and omega-3s.

“Salmon is a fantastic source of high-quality protein which is beneficial for weight and fat loss as the body must work harder to digest it,” explains David Weiner, a Nutritionist. “In addition, salmon is a great source of omega 3 fatty acids which are shown to reduce inflammation and promote fat burning, with studies showing that fish oil supplementation can help to reduce weight and the stress hormone cortisol, which is also linked to fat storage.”

Indeed, one 2015 study into omega-3 found these friendly fats helped with a “reduction in abdominal fat”. Whilst another study found that salmon – compared against cod and fish oil capsules – was the most effective for weight loss overall.

There’s further good news too. As one serving of salmon contains around two thirds of the nutrient selenium – which your body needs for a healthy thyroid. This is especially important, as your thyroid holds the key to an efficient metabolism.

3. Broccoli

Vegetable of the month: Broccoli - Harvard Health

Broccoli contains calcium, which is good for both healthy joints and weight loss, according to researchers. One University of Tennessee study found that calcium in fact controls how fat is processed and stored in the body. And that the more calcium in a fat cell, the more fat that cell will burn.

Meanwhile, Scientists at Kanazawa University in Japan delved into the science of broccoli further. And credited the chemical Sulforaphane, found in this mighty green veg, as the key to fighting flab.

They discovered this chemical not only encourages brown fat cells to speed up your metabolism, but it also helps to beat the bloat after a particularly salty meal.

A word to the wise though – steaming this green superfood is the best way to reap the full fat-burning effects. This is because steaming broccoli gives you the best chance of absorbing it’s nutrients. And of course frying broccoli carries extra calories if seasoned and brushed with olive oil.

4. Nuts

“Nuts, specifically almonds, are a great source of magnesium and healthy fats. These healthy fats also provide antioxidants, which both fight and repair the damage caused by inflammation,” he tells us.

Indeed, almonds in particular are something of a fat burning superfood, according to one US study. With overweight participants who enjoyed almonds as part of a low-calorie diet losing 50 percent more fat overall and around their weight compared to the other test group.

A pot of almonds on a yellow background

“They’re also a good source of protein, and as such they require the body to use more energy during the digestive process which can boost your metabolism and help burn more calories,” he adds.

And this was certainly the case with one European Journal of Nutrition study which find those who included nuts in their diet were at less risk of gaining weight or becoming obese.

So far, so good. But Suzie notes that whilst peanuts may be tasty, these are not the nuts in question when discussing fat-burning foods.

“Though nuts are really healthy, they are high in fats (although mainly healthy fats) but they do need to be eaten in moderation in order for any benefits to be noticed,” she adds.

5. Beans and legumes

The 9 Healthiest Beans and Legumes You Can Eat

Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others.

Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch.

Due to their high fiber content, beans can cause gas and bloating in some people. Preparing them properly can help mitigate these side effects, though. Try buying your beans dry and soaking them for several hours before preparing.

6. Green Tea

Green Tea Recipe by Archana's Kitchen

Glugging a mug of green tea can do wonders for your waistline. With this herbal tea hailed as on of the best fat-burning foods out there.

“Green tea is known to be thermogenic, or a fat-burner,” It’s loaded with antioxidants called epigallocatechin gallate (EGCG) which helps speed up metabolism.  Plus green tea also contains a small amount of caffeine, and research has found it to speed up metabolic rate and increase fat-burning if drunk before exercise.”

7. Avocado

Hidden benefits of avocado that may surprise you - Health - The Jakarta Post

With around 234 calories and 20 grams of fat per fruit, avocados would not be a natural ‘go-to’ when trying to burn fat and lose weight.  However, research says otherwise.

One 2019 study found that eating an avocado daily, as part of a calorie-controlled diet, aided weight loss in participants.

And the benefits of avocado don’t stop there, with another study finding that those who ate this fat burning food for breakfast or lunch were less likely to over-eat during the rest of the day.

8. Chicken

Juicy Oven Baked Chicken Breast - Jessica Gavin

Be it a breast, a thigh or a good old chicken drumstick – Chicken has earnt a spot on our fat burning foods round-up. With research showing that this popular poultry can aid weight loss.

A study by the University of Navarra found that those who frequently ate chicken as part of a balanced diet, experienced a “significant weight reduction mainly due to the loss of fat mass”.

“Lean protein sources, like chicken, actually take more energy (or calories) to digest than simple carbs do,” she tells us.  “Eating lean protein also protects your muscle mass when you’re in a calorie deficit, and lean mass burns more calories than fat.”

Another study found that chicken is also effective in making us feel full after a meal. As the amino acids in it makes our brains recognise that we are full afterwards.

Just of course be aware that sadly deep fried chicken does not carry the same nutritional benefits. And is best avoided or eaten as a rare treat.

9. Whole grains

Are whole grains good for you? | Nutrition Facts - Heart Foundation

Adding a host of hearty whole grains to your diet can help aid fat loss in the future. Think healthy bulgur wheat, quinoa, brown rice, a bowl of beneficial oats and whole grain breads and cereals.

“Whole grains such as oats and quinoa are high in fibre, which can enhance weight loss, digestion, and blood sugar levels, “Eating whole grains has also shown to reduce appetite and influence your body’s energy use, both of which can affect body composition.”

Indeed science agrees, with one study in the American Journal of Clinical Nutrition finding that a research group who added whole grains to their diet lost more body fat than those who continued eating refined grains. The same group also boasted a significantly loss in belly fat too.

Then there’s a 2017 study that found whole grains can help speed up your metabolism and increase calorie loss. And the reasoning behind this is that when digested, less calories from whole grains are retained overall. Porridge for breakfast and quinoa on your salad anyone.

10. Leafy greens.

Vegetable of the month: Leafy greens - Harvard Health

They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management in at least two human studies.

It’s worth noting, however, that both studies are small, and participants took a 5-gram thylakoid supplement — the amount found in about 3.5 ounces (100 grams) of raw spinach

Those receiving even a single dose of the supplement reported better appetite management, resulting in weight loss

Adding leafy greens to your diet can help you feel satiated and reduce cravings for less nutritious foods. Learning to respond to your body’s internal cues of hunger and fullness can aid your larger healthy weight loss goals.

If you’re taking medications, such as blood thinners like warfarin (Coumadin), speak with a healthcare professional or a registered dietitian about how many leafy greens you should eat daily to find the right balance.

Leafy greens are high in vitamin K, which may interact with your medication. Consistent vitamin K intake is key


HULK STRENGTH – Workout Plan

This program is dedicated to those who Chase nothing but pure strength, HULK LIKE STRENGTH.

The Hulk Workout | Athletix Edge

Strength GAINS are maintained through consistency, Nutrition and a well structured program, Different people have different Body types so note that this program is just for the purpose of understanding how a strength based program should look like. For custom based workouts , we would recommend you to Register for our online coaching Programs where we make customized programs focusing on your ideal body goal.

For this program, We shall be taking the top compound movements for each major muscle group and focus on strength based reps and sets. SPECIAL NOTICE – You need to have a good years of experience of lifting to follow this program, since your body needs to handle all the heavy weight, if you are a newbie or beginner we wouldn’t recommend to attempt this program.

The 3-Phase Plan to Get 25% Stronger in 12 Weeks | Muscle & Fitness

For the first week, lets follow this.

 DAY 1, DAY 3, Day 5 – Full Body 5rm – This method of lifting is a common lifting technique, one of the best to build a mind muscle strength connection, 1 week of this same training patter.

Exercise Sets Reps
Barbell Squats 5 5
Barbell Bench Press 5 5
Deadlift 5 5
Military Press 5 5
Tricep close grips 5 5
Bicep Barbell Curls 5 5

For the 2nd week, lets follow this.

DAY 1, DAY 3, Day 5 – Full Body Hypertrophy reps  The second week, you’d notice a shift in the exercises, from barbells to dumbbells, This is because dumbbells are significantly important when it comes to strength building, it builds an overall balance, and the reps increase to Hypertrophy levels, to make sure muscle growth is maintained throughout. Remember MORE Muscle MORE GAINS = STRENGTH

Exercise Sets Reps
Barbell Front Squats 3 12,10,10
Dumbell Bench Press 3 12,10,10
Barbell Rows 3 10,10,10
Dumbell Shoulder Press 3 10,8,8
Tricep Weighted Dips 3 12,10,10
Dumbell Curls 3 12,12,10

WEEK 3 – Repeat Week 1

Week 4 – Repeat Week 2.


For the 5th week, lets follow this.

DAY 1, DAY 3, Day 5 – Full Body 3rm  This is when we reach to the point where we test your peak strength levels and you push your limits, The rep ranges are low, but you push your very best. Note – We would recommend to have a solid warm up exercise for every muscle group, before starting the heavy reps.

Exercise Sets Reps
Barbell Squats 4 3
Dumbell Bench Press 4 3
Barbell Rows 4 3
Dumbell Shoulder Press 4 3
Tricep Overhead Dumbells 4 3
Bicep Barbell Curls 4 3

For the 6th week, lets follow this.

DAY 1, DAY 3, Day 5 – Full Body Hypertrophy.The second week, you’d notice a shift in the exercises, from barbells to dumbbells, This is because dumbbells are significantly important when it comes to strength building, it builds an overall balance, and the reps increase to Hypertrophy levels, to make sure muscle growth is maintained throughout. Remember MORE Muscle MORE GAINS = STRENGTH

Exercise Sets Reps
Leg Press 3 12,10,10
Cable Chest Flyes 3 12,10,10
Laptpull downs 3 10,10,10
Dumbbell Front Raises 3 10,8,8
Tricep Weighted Dips 3 12,10,10
Dumbbell Hammer Curls 3 12,12,10

For the 7th week, and FINAL WEEK lets follow this.

DAY 1, DAY 3, Day 5 – 1/2rpm – The final week where all your Best Compound movements are tested, lets make sure to get a good warm up for each muscle group, and then move onto 1-2 RPM for each exercise. This is when you go all out, stack up your very best and push by yourself for a clean 1 to 2 reps, Do keep a spotter next to you to be safe and dont ego lift. Listen to your mind.

Exercise Sets Reps
Barbell Squats 1/2 1 – 2
Barbell Bench Press / Dumbell Bench Press 1/2 1 -2
Barbell Deadlifts 1/2 1 – 2
Dumbell Shoulder Press / Barbell Military Press 1/2 1 – 2
Tricep Close grips 1/2 1 – 2
Bicep Barbell Curls 1/2 1 – 2
how does fat leave

Burn Fat by Exhaling! Yes Science proved

Ever wondered where & how body fat leaves your body? Most commonly, we exercise and diet but what is the actual scientific process of FAT LOSS?

Fat 'breathed out' of body via lungs, say scientists - BBC News


Even the 150 doctors, dietitians and personal trainers we surveyed shared this surprising gap in their health literacy. The most common misconception by far, was that fat is converted to energy. The problem with this theory is that it violates the law of conservation of matter, which all chemical reactions obey.
Some respondents thought fat turns into muscle, which is impossible, and others assumed it escapes via the colon. Only three of our respondents gave the right answer, which means 98% of the health professionals in our survey could not explain how weight loss works.
So if not energy, muscles or the loo, where does fat go?

The correct answer is that fat is converted to carbon dioxide and water. You exhale the carbon dioxide and the water mixes into your circulation until it’s lost as urine or sweat.

Majority of weight loss occurs 'via breathing'

If you lose 10 pounds of fat, precisely 8.4 pounds comes out through your lungs and the remaining 1.6 pounds turns into water. In other words, nearly all the weight we lose is exhaled.
This surprises just about everyone, but actually, almost everything we eat comes back out via the lungs. Every carbohydrate you digest and nearly all the fats are converted to carbon dioxide and water. The same goes for alcohol.

Exercise to Boost Fat Metabolism

Fat-Loss Workouts: Five Circuits To Build Muscle | Coach

They estimate that an average person loses at least 200g of carbon every day and roughly a third of that occurs as we sleep.

Replacing one hour of rest with moderate intensity exercise, such as jogging, removes an additional 40g of carbon from the body, raising the total by about a fifth to 240g.

So to keep weight off you need to balance what you eat against what you burn off and exhale.

“Losing weight requires unlocking the carbon stored in fat cells, thus reinforcing that often-heard refrain of ‘eat less, move more,'” say the researchers.

Duane Mellor of the British Dietetics Association likened fat metabolism to burning petrol in a car – it makes heat and drives movement, but also creates and releases waste.

“The atoms left after breaking down fat for energy are like the exhaust fumes,” he said.

Dr Tom Barber, associate professor of endocrinology at Warwick University and University Hospitals Coventry and Warwickshire, said the work was interesting and novel, and busted the misperception that fat is simply burned off as energy – something that even many doctors think.

“But it does not change the health message that we need to do exercise to keep fat off,” he said.

We put on weight when excess carbohydrates and proteins that we’ve eaten are converted into triglycerides (compounds made up of carbon, hydrogen and oxygen) and are then stored in lipid droplets inside fat cells.

To lose weight, you need to break down those triglycerides to access their carbon.

The results showed that in order to completely breakdown 22 pounds (10 kg) of human fat, we need to inhale 64 pounds (29 kg) of oxygen (and somewhere along the way, burn 94,000 calories). This reaction produces 62 pounds (28 kg) of CO2 and 24 pounds (11 kg) of water

Source : bbc

Exhaling doesnt mean you lose weight

Anxiety and Hyperventilation - Explained! plus tips on how to deal with it - YouTube

Do note this doesn’t mean that simply breathing deeply will help us lose weight – we still need to do the exercise to unlock the carbon and break down the fat in the first place.

“You can only breathe so many times a day; on a day of rest, you breathe around 12 times a minute so 17,280 times you’ll breathe in a day and each one takes 10 milligrams of carbon with it, roughly,” Meerman told ABC Science. “So there’s your limit on how much you’re going to lose in a day with no exercise.”

To get a full on knowledge on Fat loss, Do Join our Online coaching programs where we make customized programs and also aware you with the right knowledge.



Household items you can use to make Gains



Sri lankan home workout

YES, We are serious! There are a wide range of household items present RIGHT NOW in your house you can use to get in a good effective workout in! We know not everyone has weights , so here are some household items you can use to get a great workout in.


Although we want to warn you to let your parents know, We dont want to take blame in case you break anything LOL.


  1. Towel

A Full-Body Workout You Can Do With a Towel


Yes a towel, it could easily be the same towel you use for the workout, we hope you use a towel for the workout.. In all seriousness a towel can help you get in a decent muscle tension. While a hand towel might not sound like it adds much resistance, it takes muscle power to hold it taut above your head in a lunge, or to stay stable while it’s under your feet in a plank. Sure, your own body weight is an excellent tool on its own, but a towel can put a challenging twist on classic exercises.

A Full-Body Workout You Can Do With a Towel
  • Glute Bridge Hold with Skull Crusher. Lay on the floor with knees bent and feet flat on the floor.
  • Squat Hold with Overhead Pass. 
  • V-Sit with Row. 
  • Bulgarian Split Squat with Biceps Curl. 
  • ​Single-Leg Deadlift with Bent-Over Row.

2. A Broomstick

5-Minute Fitness: Broomstick Balance Builder | The Saturday Evening Post

Yep the same broomstick you use to clean your room and house, we hope… Broomsticks can help greatly with mobility and improve pain-free range of motion

  1. Shoulder Flexion. Hold the stick in both hands with your knuckles facing forwards. …
  2. Shoulder Extension.
  3. Shoulder Abduction/Adduction. 
  4. Shoulder Internal Rotation. 
  5. Shoulder External Rotation.

You can also do some weight training variations with a Broomstick, for example :

  1. Grab a broom stick along with a back pack or shopping back. Throw some house hold items in the bag like water bottles or water jug to add weight to the bag.

  2. Loop the bag around the middle of the broom stick and grab outside of the bag around shoulder width apart and perform a bicep curl

You could also incorporate a resistance band , by handing it to the broomstick and do various workouts like bicep curls, Rows…etc

Dont have a resistance band? Shop here.

3. Heavy Backpack

How to use your backpack to build strength for your next trip

This is an item most will find in there household, load it up with anything you can and hit some heavy movements.

Exercises for example could be :

  1. Bear Crawl. Put on your backpack and pull the chest and hip straps tight. 
  2. Squat Press. Hold your backpack straps at your shoulders with the pack positioned behind you. 
  3. Lateral Plank Walks. 
  4. Deadlift Row. 
  5. Step Ups. 
  6. Pushup to Side Plank. 
  7. Lateral Lunge and Curl. 
  8. Oblique Twists.

More Household items include

  • Gallon water bottles

There are soo many options you have available right next to you, its up to you to incorporate them and form a good overall workout program.

Check out our FREE home workout plan here.

No Weights Needed

No Weights Needed Homeworkout Program



2 No-Equipment Home Workouts From Bobby Maximus Using Body Weight

The Lockdown is over us again, uncertain at some places but many of us have taken precautions and have decided to make gains the safe way, that is at home.
We know that not all of you have weights at home, and are trying to find a way to find an effective Bodyweight program to hit all Muscle groups.


Dont worry we got you a Simple, Quick and Effective Program that you can Perform anytime a day, to make sure you MAINTAIN and MAKE GAINS whilst at home.


9 Best No-Equipment Home Workouts For Men | Man of Many



  1. A Resistance Band : Dont have a resistance band? Shop here

  2. A good level of Motivation

If you want some Motivation We recommend reading some of our articles to help give you a boost mentally.


We would also recommend you to Join our online coaching programs to get a complete CUSTOMIZED DIET & WORKOUT Program made to cater your EXACT body goals. We can help you with that. CLICK HERE.


BODY WEIGHT SQUAT (HAVE A BACKPACK) 20 3 LEGS Slow Eccentric and Concentric Movement
Flat Push ups superset with Incline Push ups superset with Decline Push ups 10 3 CHEST / SHOULDERS/ TRICEPS
WIDE GRIP PUSH UP 12 4 BACK Slow Eccentric and Concentric Movement
BODY WEIGHT SQUAT (HAVE A BACKPACK) 20 3 LEGS Slow Eccentric and Concentric Movement
Flat Push Up superset with Incline Resistance band pulls 10 3 CHEST / SHOULDERS/ TRICEPS
Incline Resistance band cable rows superset with Resistance band standing rows 15 3 BACK Slow Eccentric and Concentric Movement
Resistance band lateral raises superset with Front Raises 10 3 SHOULDERS
Resistance band Upright Rowa 12 3 SHOULDERS/TRAPS
Resistance band Tricep Overhead 15 4 TRICEPS Slow Eccentric and Concentric Movement
Resistance Band Standing Curls 15 4 BICEPS Slow Eccentric and Concentric Movement

Perform workout as followed :

  • DAY 3 REST

NOTE : We make customized Programs tailored to your idea body goal from Diet plans to Workout plans all scientifically analyzed.  For more information CLICK HERE.

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