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How to stay FIT during the season?

How to stay FIT during the season?

It’s that time of the year gain, the off season, the season of joy and sugar binges, the season of giving and cheat eating.. Christmas is notoriously a time to indulge, but don’t let this be the green light to overindulge, Eat smart




If you know you are going to eat a lot of food (and that’s a lot) then you might as well exploit the anabolic powers of food to help you keep or make some muscle-building progress, use all those carbohydrates for a hard hitting workout either pre workout or post workout, working out a few hours after a large meal will give help burn those calories and keep your metabolism active after wards.

Your workouts could be Intense like a “Leg Day with lots of volume” for example, try include compound movements like the Squat, Lunges..etc to name a few as these will burn more calories during your workout, or If you are more of a cardio person ( that is if you are) you could do a HIIT session to get those calories burning, the amount of calories you burn depends on how much food you eat, so if you are on 3000+ calories for the day, your training should be more intense.




Cardio is the last thing you would want to hear or do during the holidays, and yes it sucks, but its effective and doesn’t necessarily have to be long and boring, try performing HIIT (High intensity training), these could last for around 15-20 minutes and should be completed within intervals, try to keep it short and intense, Combing high intensity with interval training speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine, you will be still burning fat after you leave the gym after a HIIT session.

Calculate your Macros

Calculating your macros and your daily calorie intake will help greatly in knowing how much Protein, Carbohydrates and fats you need for the day, and especially during the holidays, it’s a 100% guarantee that your calorie intake is about to be off the hook, so before things go out of hand, know your daily calorie intake and balance things out through maintaining your diet and working out. Here’s a macronutrient calculator for your reference:


Monitor your calories

It might be hard and annoying to monitor your calories during the season , especially during  December, but try to keep track of the calories you eat for the day, doesn’t have to be accurate at least an average of it, this will aware you with a target of the calories you need to burn at the gym while you workout, also for eg: if your daily carbohydrate intake is 200g , and you binge on some Christmas cake, try balancing it out later throughout day by eliminating your carbohydrates in the next meal or snack, this will help you from over eating.


Eat your Protein first


Start out with the protein first, Meat or anything that has a hint of protein in it

Eat a small portion of lean meat before beginning on mashed potatoes, stuffing, sweet potatoes, breads and rolls, etc, the reason for this is because your body uses more calories to digest and assimilate protein that it does for carbs and fat. The protein also has a stabilizing effect on your blood sugar and will help you to feel “full” more quickly.




Water can also help with the recovery process. Drinking water can help decrease your appetite when you’ve been overindulging and can prevent the dehydration that comes with drinking alcohol Plus, if you’re dehydrated you might be tired and suffer from headaches, which is not going to make it easier to hit the gym or make good food choices.

Getting water in will also help get your digestive system back in gear if you’ve overtaxed it with a bit too much food.




Yes its cold and you will feel the need to chill out with family and friends, and so often time we have to cut corners- eliminate some training sessions or do less cardio to make time for other holiday obligations and responsibilities. But even if you can’t keep to your regular training schedule, focusing on simply “moving more” will help increase your overall caloric expenditure and keep unwanted holiday weight gain away.

Some good ideas would be to park further away from entrances to increase the steps you take when running errands or shopping or to take the stairs and avoid elevators and escalators. You can also add in some short walks or cardio sessions daily, whenever possible. Walk during your lunch break for 5-10 minutes. Do the same after work.  Come up with some workouts that require no equipment and can be performed outside of a gym so that in the event you have to miss a workout you have some fast options that you can easily perform in the convenience of your own home. Don’t allow the holiday season to become sedentary season- keep moving.

In Conclusion, Stay FIT and ENJOY the HOLIDAYS



Dont push yourself too hard if you went overboard on the food, there is always a new day and your body doesn’t change within a day of over eating , it changes to the lifestyle you perceive, so stay motivated and push harder the following day plus it’s the Holidays, so chill out and enjoy life!

Tips on improving The Mind-Muscle Connection

Tips on improving The Mind-Muscle Connection

As babies, from the moment we’re born, we’re developing an ability to control our movements. The classic case being the ability to crawl, stand, walk, and run. After years of growing and learning, we eventually get to the point where we’ve achieved mastery and no longer have to think about how our body moves and functions in order to perform the action. Suddenly, the focus you have on keeping your balance isn’t important, so we stop thinking about it.

The same is true for most people you see in the gym today. For most people, going through the motions and showing up to their gym routines day in, day out is enough. The focus is all on what’s for dinner or what you’re going to do after the gym.

Well, there’s more to it than that.

Drugs and scandals aside, there are reasons why the top bodybuilders are bigger than everyone else. It’s not just your typical repetition, passion, and love for the sport. One of the biggest differences is how they perform the exercises. This is where developing your mind-muscle connection comes in.

What is the Mind-Muscle connection?


When you grab the device you’re reading on, moving your fingers and arms to get you there, you’re probably not thinking about the individual actions each muscle has to perform in order for the movement to happen. Actually, you’d probably go crazy if you tried to. But one of the keys to muscle-building success is the ability to control, fire, and relax those muscles on demand. This is called the ‘mind-muscle’ connection. And just like learning how to walk, you have to develop it over time. But how do you develop superior mind-muscle connection?

Through the power of your mind, of course! Kind of self-explanatory, isn’t it? I mean, it’s all in the name, after all.

But because it’s that obvious, perhaps that’s why most people don’t employ a greater focus on improving it.

The main idea behind establishing a greater sense of mind-muscle connection in bodybuilding is to employ the maximum potential (and number of fibers) of the targeted muscle to contract, therefore enhancing your muscle pump, efficiency of the muscle, damage to the muscle, and subsequent repair of the muscle, which gets you closer to your bodybuilding goals.

Basically, it’s using your mind to control the most efficient way to perform the action.

But realistically, if you can pick up a weight and do a biceps curl, you’ve already got some degree of mind-muscle control. But what if you can’t feel them burning after 2 sets of 12 reps?

Then you probably need to learn how to increase the connection between your mind and your muscle for it to fire more efficiently.

The best 4 ways to improve mind-muscle connection

  1. Visualization

The first way is through visualization. After all, what the mind can conceive and believe it can achieve. The same is true for building muscle. If your mind doesn’t believe it, your body won’t follow.

This is why it’s important to always visualize yourself performing the movement successfully prior to doing it. When you’re visualizing the movement, focus on imagining your entire muscle contracting forcefully and try to imagine all the blood rushing into your muscle. This establishes a much better connection with your body and focuses your mind on the targeted muscle in question.

As a side note, it’s also extremely beneficial to envision your entire workout prior to even stepping foot in the gym. This will create a stronger mind-muscle connection throughout your entire body, setting yourself up for a successful workout.

  1. Warm up with perfect sets and low weight reps

Warming up with light weight, perfect form sets prior to performing your working sets is a great way to establish your mind-muscle connection. Using light weights allows you to concentrate harder on your squeezing and contracting with the target muscle. Once you’ve established the initial connection with your warm up sets, add more weight and try to keep that connection going. If you’ve lost it, that probably means that you’ve gone too heavy, too fast.

Remember, in bodybuilding, it’s important to leave your ego at the door. Focus on maximum contraction of the muscle, not the kilos of weight you move.

  1. Touch, Feel, and Flex

In between or just before beginning another set, give your muscles a touch, feel, and flex. This drives more blood into the muscle prior to performing the movement and keeps your connection going. The additional benefit of touching your muscle while it’s flexed also brings a physical kind of mind-muscle connection, which aids and strengthens your contractions overall.

  1. Leave Your Ego At The Door!

One of the most common reasons why people fail to develop a proper Mind-Muscle Connection is because they are obsessed with pushing more and more weight. Forget about how much weight you’re pushing, concentrate instead on the quality of each repetition.


Simply put, you can train as hard as you want but if your Mind-Muscle Connection is not fully developed you will never reach your full potential. Getting into the ‘zone’ in sports is one of the toughest things to do but it is one of the most vital aspects of it.

Training hard is important, and of course everybody wants to lift big weights. Letting go of your ego can be a difficult thing to do. Nevertheless, if you want to make serious gains it’s something that you absolutely have to do. There’s no point in working your butt off if you’re not working your muscles effectively.


Think of all that wasted energy. We all want to be able to brag about how much we lift; it’s a part of the game. But if you never master the Mind-Muscle Connection you’re never going to make the big gains you dream about. It’s time to start training smarter not harder.

The Codes Of The Gym!

The Codes Of The Gym!

GYM is indeed a holy place for those who are dedicated to fitness activities and living the Fit Lifestyle. It is a unique environment where people come to improve their bodies and feel better about themselves. And it’s not a place for one but rather for everyone who are in different ages, different backgrounds and have different fitness levels. Most gyms have a written set of rules to govern our behavior while working out however, there is also an unwritten code of behavior that is not always readily apparent to sometimes even the most advanced of us. These Dos and Don’ts will guide you on behavior within a gym.


Wipe it off
We all are sweating when we are working out. But none of us want to deal with another’s sweat when they take over the machine. Always make sure to wipe your sweat off from the machine before you change over to the next.

Everyone gets a chance
We all want a go with the treadmill. But that one person is always on it. Don’t be a magnet to the machines. Changeover is a good thing. It will add variation to your workout and others will get a chance to use it as well. Plan your time on one machine. Especially on cardio workouts. Let the next person knows how much time left if you can. It will be very helpful.

Trust your instructor
If you are a newbie to the gym, it’s always good to get the help of an instructor. However, if an instructor advised you on something, it’s always best to accept it. If you try to argue the relationship may go down the drain. Believe me, he knows what he is telling.

Arrive Early
Arriving early = less waiting when it comes to machines. And best of all you could prepare your schedule accordingly without a hurry to go home and could complete it successfully.

Be gentle in the locker room
Locker room is a vital part of the gym. No one likes to be in close vicinity with an individual with bad manners. This is a time to show your true colors. Be gentle as locker room is for every member.

Unloading your weights
Make sure you unload your weights and put them back where you found them. It’s not the next person’s task. It’s yours.

It’s nice to wear a deodorant
This is not a must but something that most of the gym goers tend to do. Wear a deodorant. Though gym is a place where people sweat, everyone likes to be in an odorless environment.

Make your surrounding clean
This is an essential part when it comes to a gym. Make sure your towel, water bottle is in your gym bag and the gym bag is in the right place so no one is disturbed with your stuff.


Don’t be a peeping Tom
This is a big NO NO. Yes, there are ladies coming in to the gym. Yes, they may wear tight gym wear. But if you start checking on them by skipping your workouts, it will be a waste. A useless time spent in the gym. And people may start disliking you and your behavior. Always obey one another. Be friendly.

No territory
Gym is for all the members. Not only for you. Marking your territory with the next machine you are going to use is a big NO NO. Because most of the time it’s 1st come 1st use basis. Not all gyms have the luxury of keeping 10-15 treadmills.

There are people with different levels of experience at a gym. From the Beginner to the expert. The new comers may do an exercise wrong. Please correct them instead of bullying them or taking pictures of their mishaps to post online. And always remember that you were once a beginner too so be kind to them and that will have a positive light on their fitness journey.

It’s not easy to workout when you have distractions. Especially a smartphone that could make you scroll away for hours so you will forget your next exercise. The gym selfies, text messages and social media can wait until you finish off the day.
Chatting/ Flirting
Another distraction and this time not only to you but to the other person as well. And before you know, you will be all warmed down. No one is coming to the gym to waste time. But a small chat can go a long way. Say Hi to people but don’t let anyone drag you to No Workout zone in the gym and no one expects the same from you too.

Mind your Gum
Hygiene is always something to be considered in a gym. Chewing gum is ok but refrain from sticking it on weights, benches or just dropping on the floor.

Everyone hates Showoffs
Racking on heaps of weights that you can hardly lift is not a key to impress anyone. But you could be friendly, polite and helpful so you could be a star in the gym.



~Written by – Shehan Perera

Boost Testosterone Naturally!

Boost Testosterone Naturally!

Testosterone is the most important male sex hormone. It is natural for testosterone levels to decline as a person ages, but there are steps that they can take to slow, and perhaps reverse, the process.

During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age.

In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else .

Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.

Here are 8 evidence-based ways to increase testosterone levels naturally.

1. Exercise and Lift Weights


Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.

A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time

New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels

Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.

High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.

Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program

BOTTOM LINE:All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.

2. Eat Protein, Fat and Carbs

What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-term calorie intake and diet strategy.

Constant dieting or overeating may disrupt your testosterone levels.

Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.

Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training .

However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health.

A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.

BOTTOM LINE:Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.

3. Stress reduction

Managing stress may help to increase testosterone levels. Long-term and chronic stress is dangerous and can lead to many issues in the body.

Stress elevates the hormone cortisol, which is responsible for managing a variety of processes, including immune response and metabolism.

Elevated cortisol negatively impacts testosterone. One 2016 study found that stressful events contributed to erratic changes to testosterone levels in males.

In the 2 months before their final exams, 58 male and female medical students filled in questionnaires and gave saliva samples while under exam stress.

The men in the study showed significant increases in salivary testosterone under exam stress, while the women had substantially decreased testosterone levels.

The researchers suggest the stress response in the male study participants resulted in aggression, emotional inhibition, and rumination, and this could explain the differences in the sexes.

4. Get Some Sun or Take a Vitamin D Supplement

Vitamin D is quickly becoming one of the world’s most popular vitamins. Research has shown that it has various health benefits, and may also work as a natural testosterone booster.

Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels .

A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.

In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling.

To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.

BOTTOM LINE:Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D

5. Take Vitamin and Mineral Supplements


Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial.

In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.

Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed.

Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.

BOTTOM LINE:Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.

6. Get Plenty of Restful, High-Quality Sleep

Getting good sleep is just as important for your health as diet and exercise.


It may also have major effects on your testosterone levels.

The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.

One long-term study observed that those who slept only four hours per night had borderline deficient levels .

Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.

Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.

BOTTOM LINE:Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.

7. Take Some of These Natural Testosterone Boosters

Only a few natural testosterone boosters are supported by scientific studies. The herb with the most research behind it is called ashwagandha.

One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count .

In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone.

Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits .

Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones.

Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.

Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels.

If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.

BOTTOM LINE:Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.

8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds

There are several other factors that may affect your hormone levels. A healthy sex life plays an important role in regulating your sex hormone and testosterone levels .

High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic .

It’s probably no surprise that excess alcohol or drug use, whether it’s medical or recreational, can also decrease testosterone levels.

In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life .

BOTTOM LINE:Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.

Why Do Testosterone Levels Matter?

From the age of 25–30, a man’s testosterone levels naturally start to decline. This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.

Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.

Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.

Are you Skinny Fat? Here’s the Solution

Are you Skinny Fat? Here’s the Solution

The term skinny fat can be confusing – how can someone be skinny and fat at the same time?

Well, skinny fat people are those that look skinny in clothes but have high body fat and low muscle mass.

So underneath those clothes, they actually look soft and flabby.

The real problem behind skinny fat is that there is a little too much fat and not enough

muscle on a frame that may be prone to thin limbs and narrow shoulders. Some of the most common reasons for this include:

  • Sedentary Lifestyle– are you moving enough?
  • Insufficient Protein– you’re always losing or gaining muscle mass, it’s your choice every day.
  • Underdeveloped Core – a strong foundation shapes your body.

The first of these problems is lack of movement or sedentary lifestyle.

The less muscle you have, the lower your body fat levels have to be to have noticeable muscle definition.

This is why fairly muscular people can look good at higher levels of body fat than under-muscled people.

15% body fat on a guy with a good amount of muscle looks athletic whereas the same body fat percentage on a spindly frame doesn’t.

So, then, the real “skinny fat solution” involves improving body composition, and this almost always involves weight going up.

How People Wind Up Skinny Fat

The primary reason so many people struggle with being skinny fat is the bulk of mainstream diet and exercise advice is basically a recipe for it.

Here’s what I’m talking about:

  • Severe calorie restriction.
  • Low-protein dieting.
  • Excessive amounts of cardio.
  • Minimal weightlifting with an emphasis on high-rep training.

Conventional wisdom says you have to choose: Either cut the fat and get even skinnier, or build muscle that remains buried under layers of fat. Bulk and then cut, or cut and then bulk.

But for the “skinny-fat” guy who’s ready to commit to a serious lifting and diet overhaul, it’s possible to do both simultaneously

The solution?


If you’re more skinny than fat: Start by gaining weight and gaining size. You need to build a solid base of muscle mass. If you cut down instead, you’re just going to look scrawnier and scrawnier.

Here’s what to do: Use our Macro Nutrient calculator to estimate how many calories (and how much protein) you should be eating to gain mass. Then download a simple calorie counting app like “MyFitnessPal” to track your calories every day.

If you’re more fat than skinny: Start by losing weight and cutting down. You need to get rid of some fat so that you can expose the muscle that’s been hiding underneath. If you bulk up instead, you’re just going to look chubbier and chubbier.

Here’s what to do: Use our Macro Nutrient calculator to estimate how many calories (and how much protein) you should be eating to get lean. Then download a simple calorie counting app like “MyFitnessPal” to track your calories every day.

Learn to Diet Properly


A bad diet will make even the best workout program impotent.

If your calorie intake is already quite low (somewhere close to your basal metabolic rate), you do not want to further decrease it to try to lose fat.

When you restrict your calories to lose fat, your body responds in various ways to reduce its total energy expenditure.

And when you have dramatically reduced your calorie intake for weight loss and then left it there for a long period of time, afraid to raise it lest you gain weight, you’ve also left yourself with a metabolism that’s running on fumes.

If your calorie intake is in a normal range, and your body fat percentage is too high, then you should focus on losing fat.

If you’re eating somewhere around your total daily energy expenditure, then your metabolism is in good shape and you can use your diet to focus on fat loss.

If your calorie intake is in a normal range, and your body fat percentage isn’t too high, then you should focus on building muscle.

If your body fat percentage is closer to 10% (men)/20% (women), you can plan your nutrition around maximizing muscle growth.

Focus on Heavy, Compound Weightlifting

As you know, the major problem with a skinny fat physique is the lack of muscle, and thus, focusing on building muscle is key.

This not only means your training emphasis needs to shift from cardio to weightlifting, but to proper weightlifting.

  • You should be focusing on increasing strength on compound lifts like the squat, deadlift, bench press, and military press.
  • To do that, you’re going to have to focus on heavy weightlifting (I recommend the 4 to 6 rep range for men and experienced female weightlifters, and the 8 to 10 rep range for inexperienced female weightlifters).

Like mentioned earlier, skinny fat comes from lack of muscle, so you’re going to want to focus on building up that muscle.

  • This means you need to shift your focus from cardio to weightlifting. Work on increasing your strength with compound lifts from the military press, squats, deadlifts and bench presses. Gals, aim for a rep range of 8 to 10 and guys, 4 to 6.
  • Do this on top of a proper diet (don’t worry, we’re getting there) and you will see a huge increase in your overall strength and muscle size. Your body is going to be on its way to having a leaner, more athletic look.

Cut Back on the Cardio (steady cardio)


When you supply your body with a lot less energy than what you need, sure you are going to lose weight. Guess what else you’re going to lose? Muscle. And the speed of your metabolism.

Now, cardio isn’t your enemy, especially if you’re trying to build muscle and stay lean at the same time. But steady cardio fails you, doing excessive amounts of it aren’t going to do you any good.

Research shows that the longer you make your cardio session, the more it’s going to impair  strength and potentially cause hypertrophy.

This is why you need to keep your cardio sessions relatively short. You want to go for long enough that you’re going to see some fat loss, but not long enough that you’re going to damage your muscles. The best way to do this?

Check out our high intensity interval training tips to torch fat and build muscle.

If your goal is simply to be lean, muscular, and healthy, you never have to do more than 1 to 2 hours of cardio per week.

Yes, you read that correctly.

Here’s what it all comes down to:

  • Limit your cardio to 1 to 3 sessions per week when bulking and 2 to 4 sessions when cutting.
  • Do high-intensity interval training unless you have a good reason to do steady-state cardio.
  • Keep your cardio sessions relatively short (30 minutes or less is best).

Follow these rules of thumb and your cardio will never get in the way of your goals.



All in all, being skinny fat sucks but you certainly aren’t alone. We all have things we’d rather change about our bodies. With a little help, we can all get there. Remember, ample protein, caloric deficit and HIIT workouts are your best bet for building muscle and losing fat.

If you focus on getting your body fat percentage down, and then weightlifting, you will see a huge increase in your overall body composition. There’s no better time than the present – this will only get harder to do the older you get, so get to it. Brush off those weights in the basement, clean out the pantry so you have clean, healthy food, and renew that gym membership. All you need is a little jumpstart to start your transformation

Get Rid of that Beer Belly Today

Get Rid of that Beer Belly Today

The so called beer belly is a common ailment in our society, particularly in men, No one is born with a belly, but after years of weekly beer pong games and endless tailgating parties, your flat stomach may have been replaced with the dreaded beer gut. Each beer you drink is about 150 calories, which adds up quickly after several hours of dedicated drinking.

What causes a Beer Belly?

When you drink alcohol, your liver prioritizes the burning of alcohol instead of fat, leaving you with some excess pudge around the waistline. Men in particular tend to store excess fat and calories around their belly.

Men also tend to store more fat in their bellies than women and belly fat or visceral fat is lined to a variety of health issues from diabetes to heart disease and high blood pressure.

Here are some tips to get rid of that Gut:

1. Lift weights

If you have a beer gut it means you are consuming more calories (from beer or food) than you burn. Beat the cycle by hitting the gym. Lifting weights strengthens your muscles and boosts your metabolism. Not only will you look more toned, but with a higher metabolic rate you will actually burn more calories all day long.

2. Use Timed Circuits

If you want to get a flat tummy, you can’t expect it to happen by endless hours of steady-state cardio, Performing HIIT (High Intensity Training, which involve intense bursts of energy followed by a short rest period. This sort of cardio targets body fat as fuel and is less time-consuming than an hour-long jog or bike ride. If you up the intensity, you can get in a fat-burning workout in a quick 10 to 15 minutes. weight.These interval-type workouts burn more calories both during and after exercise.

Got No Gym? No Problem Do this exercises at home, Perform them as a circuit working up to a minute each. Rest for a minute and then repeat 5 to 8 times.  Complete the workout 3 to 4 times per week along with other steady-state exercise, such as walking or jogging, on other days

1. Squat Thrust

2. Jumping Jack

3. Mountain Climber

4. Squat

3. Prioritize Sleep

This may literally be the easiest way to beat the bulge. Significant research shows that getting enough sleep will help you beat the temptation of high-carb snacks, which lead to weight gain. The American Journal of Clinical Nutrition recommends eight and a half hours of sleep every night for the best results. While this may mean an earlier bedtime and less TV time, adequate sleep will help lower stress and improve your memory in addition to helping you maintain a healthy weight.

4. Eat Smart Eat Clean

When it comes to diet, it’s important to stick to whole, mostly unprocessed foods that are nutritionally dense (“Whole” and “dense” does not mean an entire deep dish pizza, wise guy). Furthermore, foods that are rich in protein contribute to feelings of satiety, which is one way to curb overeating.

Reduce portion sizes

Excessively large portion sizes are a common source of excess calories that can cause weight to creep on.  To avoid this, measure out serve sizes according to the nutritional information label so as to be sure as to how many calories you are consuming.

Eating off a smaller plate can also help to reduce portions.  When eating out share a meal with a friend or choose an appetizer as an entrée as restaurant meals tend to be very big.

You may be cutting down on calories, but if your diet consists of refined grains and sugars like white bread, crackers, chips, and cookies, you may still have trouble losing weight around your belly. Stomach fat is associated with inflammation, so eating processed foods (which increase inflammation) will hinder your ability to lose the gut. Swap out your packaged foods and snacks for fruits, vegetables, and whole grains. These foods contain powerful antioxidants which have anti-inflammatory properties and can actually prevent belly fat.

 5. Monitor your beer consumption

This may not sound like fun, but if you really want to burn off that beer gut, you’re going to have to cut back. Try picking just one day a week to drink beer. By skipping the carb-loaded beverage six days a week, you will cut back on overall calories consumed and can drink to your heart’s desire on the seventh day. When drinking, try to have one low calorie drink, ideally water, between each alcoholic beverage to limit your intake. This will control the volume of beer you drink while keeping you better hydrated. The more water you drink the less space there will be in your stomach for beer and all the high-calorie foods that usually accompany it.

Slow your intake of alcohol, start eating better gradually, and make a habit of working out with steady progression and that beer belly will be a memory in less time than you’d think!

HIIT or Steady State Cardio (LISS): Cardio Showdown

HIIT or Steady State Cardio (LISS): Cardio Showdown

Have you ever wondered if the cardio exercises you’re doing are really the best way to reach your goals?  Whether your goal is to lose weight or get fit, cardio is an essential component to your workout program. You know that cardio is where you burn the most calories at one time.

There are two very different types of cardiovascular exercise available – HIIT and LISS cardio. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training

HIIT stands for High intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it. LISS stands for Low intensity steady state cardio, which consists of purely low-moderate intensity work. An example of this would be walking on the treadmill or riding the bike and being able to hold a conversation

Each cardio type, both HIIT and LISS, provides very different benefits and results.

There are 2 ways that muscle can burn glucose (blood sugars) and that is through aerobic work (with air) and anaerobic work (without air). For example, long bouts of LISS cardio is considered aerobic work and weight training or HIIT cardio can be classified as anaerobic work. HIIT produces better changes in exercise capacity as opposed to LISS cardio. High intensity training will hit the AT(anaerobic) and LT(aerobic), that’s what causes the body to make metabolic changes.


The more mitochondria you have and the more active they are the greater oxidative capacity you will have for fat loss. HIIT increases mitochondrial capacity and you actually increase the amount of mitochondria you produce Studies show that you get greater fat loss through high intensity training because of the increase in oxidative capacity. Whereas with LISS you’re only burning calories at that precise moment, there’s no 24 hour energy expenditure (boost in metabolism) and it hurts you down the line because your body adjusts to it and you end up needing more to lose fat.

There are a few reasons why HIIT is the superior fat-loss exercise method. First, your body has to work harder to produce the adenosine triphosphate (ATP) your muscles need for energy, leading you to burn more calories during your workout.

Second, once your workout is over, your body will continue burning calories as it cools down. This is known as excess post-exercise oxygen consumption (EPOC), or the afterburn effect.

And finally, HIIT tends to break down more lean muscle tissue, which then needs to be built back up. As a result, your body will require more energy to help your muscle tissues recover and rebuild.


A study conducted by Wilson et al. From the University of Tampa, FL, shows when you add in LISS you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. LISS with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, LISS cardio is more catabolic (muscle wasting) towards muscle as opposed to HIIT cardio being much more muscle sparing.

Who Should Try HIIT?

  • You’re an experienced exerciser comfortable with high-intensity exercise.
  • You want to focus on losing weight and burning more calories both during and after your workouts.
  • You want shorter workouts because of a busy lifestyle.
  • You want workouts that mix up different exercises and intensities to keep things interesting.
  • You want to build endurance quickly.

Who Should Stick With Steady State?

  • Beginners or anyone coming back from a long exercise break.
  • Anyone who can’t do high-impact exercise or doesn’t like working at very high intensities.
  • Someone training for an endurance race, such as a half-marathon or marathon, although you may do some high-intensity work depending on the training plan you’re following.
  • Anyone who’s been told to avoid high-intensity exercise by a doctor.

In Conclusion, With all that in mind, which one is right for you? The answer really depends on your fitness level and goals more than anything else. And keep in mind that experts don’t recommend doing HIIT more than twice to three times a week.  Do the type of cardio that you have a personal preference for. Whichever one fires you up the most because you’ll most likely work harder at it. HIIT is quicker, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. LISS is safer, but takes twice as long to accomplish similar things and it still has its place for fat loss in moderate amounts, from a pure calorie burning standpoint, the decision is solely up to you.

Train Smart.

love handle

Got love handles? Get rid of it today!

The term “love handles opens a New Window.” is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly opens a New Window., there’s no love lost. Love handles are zones of “stubborn fat,” Love handles sound like they’re some great, alluring body feature to spice up your most intimate times, but for many guys, the stubborn fat that sticks to their upper hips is something they’d rather not have hanging around.

Cut out Added Sugar


Healthy eating is key when you’re trying to lose fat in any area of the body. Ditching added sugar is one of the best ways to clean up your diet.

Added sugar is found in foods and beverages like cookies, candies, sports drinks and sodas. The term does not apply to the natural sugar found in healthy foods like whole fruit.

Aside from being linked to a slew of health issues, such as heart disease, metabolic syndrome and diabetes, eating too much added sugar can lead to an increased amount of body fat, particularly in the belly area

Eat Protein with every meal


Eat protein at every meal and snack. Not only is it thermogenic (meaning, it stimulates metabolic rate), but it balances your blood sugar. What are healthy sources of protein? Beans, nuts, seeds, fish, chia, quinoa, dark leafy greens, tempeh (not tofu), organic eggs/meat/chicken, lastly high quality protein powders.

Focus on Healthy Fats


Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline.

Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day.

One study of more than 7,000 people found that when participants ate a high-fat Mediterranean diet supplemented with olive oil, they lost a greater amount of weight and accumulated less belly fat than those on a low-fat diet

Lift Weights


Lift weights along with cardiovascular exercise. Lifting weights helps to re balance your hormones and increases your metabolic rate so you burn those love handles at rest! Don’t overdo the cardio, which is what most people are doing.

While aerobic training typically burns more calories during a workout, resistance training helps the body build lean muscle and burn more calories at rest, Plus, resistance training gives your metabolism a slight boost, helping you burn more calories throughout the day

Get Enough Sleep


Like stress, not getting enough sleep increases cortisol levels in the body, which can lead to weight gain.

Studies have shown that sleep-deprived people tend to weigh more and have more body fat than those who get enough sleep.

Keep your stress in check, The problem with stress is elevated levels of cortisol increase the breakdown of muscle mass and increase fat around the middle.



High-intensity interval training (HIIT) might be one of the most effective workouts for losing body fat.

HIIT workouts involve short bursts of intense aerobic exercise, each followed by a recovery period. These workouts are quick and effective, and numerous studies have shown that they can help you lose body fat.

Studies have shown that interval-based exercise programs, most specifically high intensity interval training (HIIT), are more effective for burning off your love handles than steady state cardio. Instead of running for miles on end without any clear goal, fine tune your work and rest periods to strip away the fat.

Train Your Whole Core


The love handles might seem to sit off to the side but training your entire core will best results for a tight tummy. While your body sheds lose the fat through the aforementioned clean eating and cardio, the following moves will tighten and strengthen the area around the middle for those REAL RESULTS we’re talking about!

Get RID of that saggy chest today!

Get RID of that saggy chest today!

Having a saggy chest can get really uncomfortable and annoying, You try to cover it with clothes, but it gets bitter when it comes to a point when you remove your T shirt,  don’t worry, there are ways to get rid of it, BUT You need to first figure out the reason ,

Reason #1: Chest Fat

Here’s what everyone automatically assumes the cause is, and in many (but far from all) cases they are correct. And that is simply fat. As in, body fat. As in, the same type of fat located on any other part of your body (e.g. your stomach).

In this case, it’s located on your chest which just so happens to be a really unsightly place for it due to the fact that the softer, rounder, puffier appearance it creates begins to take the shape of something more closely resembling a woman’s breast rather than a man’s chest, especially since the majority of that fat is stored on the lower portion around and below the nipple.

Reason #2: Loose Skin

Up next we have the unfortunate side effect of reason #1. See, when you have a significant amount of body fat on ANY part of your body, and you then successfully lose that fat you’re going to be left with some degree of loose skin the majority of the time

So, if you had a lot of chest fat at some point and then lost it, there’s a chance that the loose skin now left in that area has taken on the appearance of saggy looking breasts/moobs.

Reason #3: Gynecomastia


Next we have what can really be considered the official technical term for man boobs… gynecomastia. The main difference however is that gynecomastia is NOT fat or skin. It’s actual breast tissue that occurs in men as a result of testosterone and estrogen levels being a little (or a lot) off.

This is why gynecomastia most often occurs naturally (and commonly) in boys during puberty (when hormone levels are wacky) and in older men (when testosterone levels are declining). Similarly, gynecomastia is also a common side effect of steroid and drug use (and certain medications as well). And, least frequently but still possibly, gynecomastia can sometimes be a symptom of a more serious underlying health issue.

Cause #4: A Combination Of The Above

It’s certainly possible for your man boobs to be a combination of gynecomastia and fat. Or fat and loose skin. Or loose skin and gynecomastia. Or all three of them.

So, those are the 4 potential causes.

Now for the solutions…


No exercise targets chest flab, as spot-reducing body fat is impossible. However, doing brisk cardiovascular exercise shrinks excess body fat wherever you have it, including your chest area. Once you trim the top layer of fat and reveal the underlying muscle, any strength-training you do for your upper body will build your pectoral muscles of your chest

  1. The Chest Fat Solution
    If your moobs are caused by chest fat, you’re in luck. This is by far the easiest to fix. All it takes is… creating a caloric deficit and losing some body fat. That’s it. Our genetics predetermine the pattern in which we store fat on our bodies when we gain it, and where we burn it from when we lose it. This cannot be changed. So, to lose chest fat (or any other fat from any other body part), the one and only thing that will ever work is simply losing fat from your body as a whole. At some point, it will be lost from the specific area you want it to be lost from the most. Details here: How To Lose Fat and The Best Way To Lose Weight Fast
  2. The Loose Skin and Gynecomastia Solution
    Surgery. Unfortunately, that’s it. Surgery is the one and only way to get rid of significantloose skin, and the one and only way to get rid of gynecomastia. (Note that in the rarer cases of gynecomastia being caused by some type of drug or medication, stopping it may sometimesbe enough.), Sometimes a doctor will prescribe medications that are used in the treatment of breast cancer, such as raloxifene or tamoxifen; regular hormone injections can also help reverse the growth. A lot depends on how advanced the condition is.



Building your pectoral muscles will make your chest look more defined as you lose flab. You can do pectoral presses, bench presses and standing flies to target your chest area. Another option is doing resistance exercises that have you pulling and pushing against your own body weight to build muscle density. Good options that involve your upper body as well as other muscle groups include pushups, pullups, burpees, plank pose, downward dog and triceps dips.

Supplementing with products such as CLA, Carnitine, Fat burners, will assist you with the process of getting rid of the fat, but the most important aspect is a well balanced high protein diet, to lose those stubborn fat efficiently.

Natural ways to boost your metabolism

Natural ways to boost your metabolism

Metabolism is a term that describes all the chemical reactions in your body. These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn. The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

1.Eat Plenty of Protein at Every Meal


Eating food can increase your metabolism for a few hours.This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats Eating protein has also been shown to help you feel more full and prevent you from overeatin

2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also temporarily speed up your metabolism

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less.

3. Do a High-Intensity Workout


High-intensity interval training (HIIT) involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17%

4. Lift Heavy Things


Muscle is more metabolically active than fat, and building muscle can help increase your metabolism ,This means you will burn more calories each day, even at rest Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss

5. Get started in the a.m.

Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries..) shortly after getting out of bed literally wakes up your metabolism. “Eating breakfast gets the engine going and keeps it going It’s hard to argue with these results: According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78% of those who keep it off eat an a.m. meal every day.

6. Drink Green Tea


Green tea has long been heralded for its antioxidant polyphenols. But new evidence shows the active ingredient, catechin, may crank up metabolism. Researchers conducted a series of studies in dieters and found that those who went green lost more weight than those who didn’t, suggesting that catechins may improve fat oxidation and thermogenesis, your body’s production of energy, or heat, from digestion. But how much do you have to drink? According to one study, if you drink five eight-ounce cups of green tea a day, you can increase your energy expenditure by 90 calories a day. Sounds like a lot of tea, but it’s not hard to do if you also drink it iced.

7. Get your Omega-3’s


Why does eating lots of fish rich in omega-3 fatty acids (salmon, herring, and tuna) help amp up metabolism? Omega-3s balance blood sugar and reduce inflammation, helping to regulate metabolism. They may also reduce resistance to the hormone leptin, which researchers have linked to how fast fat is burned. A study in Obesity Research found rats that ingested large doses of fish oil while exercising lost weight. Take omega-3 fatty acid supplements; Recommended dosage is 1,000 to 2,000 milligrams per day. Hate the fishy after-burp? Try flaxseed oil, walnuts, or eggs fortified with omega-3s.

8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity This may partly be caused by the negative effects of sleep deprivation on metabolism.

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin.

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

9. Drink Coffee


Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance

10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats. Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4%

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss

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