Foods that Help You Sleep

If you don’t think getting a good night’s sleep is important, think again!

Sleep is one of the most important factors in your overall health and well-being. Not only does it affect your physical energy for the day, but it also has a huge impact on your mental health.

But tons of people out there experience frequent problems with sleep. Although the reasons may vary, insomnia is a big problem and can impact both short-term and long-term health. In fact, research has shown that getting too little sleep takes years off your life!

You should be getting between 6-7 hours of sleep per night. This is the ideal range, and getting back on track can translate into a number of other health benefits, including more energy at the gym and better weight loss results (sleep plays a key role in your body’s metabolism).

So what can you do to ensure a good night’s sleep? Well believe it or not, there are a number of foods that can help you improve the quality of your sleep.

5 Foods that Help You Sleep

1. Fat-Free Popcorn – You definitely don’t want to overdo this one, especially if you’re watching your carbohydrate intake. But keeping things light with a small portion of fat-free popcorn can actually help you get a better night’s sleep.

The carbohydrates in popcorn will actually cause a release of the neurotransmitter serotonin, which is a key factor in sleep. Just a couple cups before bed will do the trick.

2.  Halibut – This light, savory white fish actually contains 2 key sleep ingredients – tryptophan (the same stuff found in turkey) and Vitamin B6. Both of these ingredients are scientifically proven to improve sleep.

If a light meal like this one feels like too much before bed, try out a vitamin B complex like NOW B-100 that’s packed full of sleep-inducing B6.

3. Chickpeas – Chickpeas (garbanzo beans) are also high in Vitamin B6, which causes your body to release more serotonin. Drizzled with a vinaigrette or added to a small salad, chickpeas can be a tasty, sleep-inducing snack. And they’re also high in protein, so they’ll satisfy those late night cravings!

4. Dried Cherries – A small portion of dried cherries (preferably unsweetened) may be exactly what you need to get a good night’s sleep. In addition to boosting serotonin levels, dried cherries also contain melatonin, another neurotransmitter that’s been shown to play an important role in sleep.

If you’re not a fan of dried cherries, you should check out a good melatonin supplement like Natrol Melatonin. This particular supplement is great, as it also contains Vitamin B6 – two natural sleep-promoting substances in one!

5. Chamomile Tea – This is the last sleep-promoting food on this list, but it’s a highly effective one. Chamomile tea has a natural calming effect on your body, which means it will help relieve tension and make you feel more relaxed! After all, stress if one of the biggest things standing in our way of a good night’s sleep!

Foods that Help You Sleep – Conclusion

All of these foods can help promote quality and duration of sleep, which can improve your overall health and well-being. If these foods still don’t cut it, try a natural sleeping aid like Top Secret Nutrition Sleep. While you don’t want to depend on it long-term, it might be just what you need to get through those difficult times.

And if you hit the gym pretty hard, don’t forget to check out one of my favorite supplements – NOW ZMA. This simple combination of vitamins is specifically designed to improve muscle repair, recovery, and sleep!

Have any questions or feedback about foods that help you sleep? Please leave a comment below…

Ways to Lose Belly Fat

Summer’s just around the corner, and that means bathing suit season is almost here.

But don’t panic yet – you still have time to burn that extra fat you gained over the winter. If you’re like most people, belly fat is probably your biggest problem area – and your biggest concern as summer approaches.

If you’re also battling with some pesky love handles, then you should consider your insulin levels. Insulin is a powerful hormone that has a direct impact on how your body metabolizes and stores fat. And love handles are a sign that your insulin levels may be a bit too high.

This article is all about reducing your belly fat, toning up your waistline, and getting your insulin levels in check – so that you burn more calories that would have been stored as fat. Let’s take a look at 5 tips for losing belly fat.

5 Ways to Lose Belly Fat

1. Have a Berry Smoothie – Recent research has indicated that the bioactive nutrients in blueberries and other berries can increase your body’s sensitivity to insulin and improve your potential to metabolize fat.

Start with a tasty whey protein for your smoothie, since protein keeps you feeling full for longer. I would recommend Optimum 100% Natural Whey or the Delicious Vanilla flavored Gaspari Nutrition Myofusion. Add to this some almond milk, ice, and fresh or frozen blueberries – or go with a super-antioxidant Acai supplement like NOW Acai.

2. Get Some Vitamin D – Research has also supported Vitamin D as an effective supplement to any weight loss program. It’s been shown that individuals who take Vitamin D daily burn up to 50% more fat! In addition, a daily dose of 4000 IU of Vitamin D can improve insulin resistance in just 6 months. Go with a high quality Vitamin D supplement like NOW Vitamin D for optimal results.

3. Spice Things Up – A little cinnamon (just 1 teaspoon a day) can also balance your insulin levels and lower your blood glucose by up to 20% in just 20 days. In general, herbs and spices are great additions to any diet, as they’re packed full of healthy antioxidants and essential vitamins and minerals.

4. Take a Zinc Supplement – Much like Vitamin D, Zinc has also been shown to improve your body’s insulin resistance and get your metabolism back on track. Just 15 to 25 mg of zinc daily will do the trick (don’t overdo it), and it also has the potential to increase your sex drive. For the best overall health and wellness support, check out a good multivitamin like Armor-V Vitamins – you’ll get your daily dose of zinc and much more!

5. Eat Some Nuts – This last tip is great for a number of reasons. First, nuts are full of protein, healthy fats, and antioxidants that will give your metabolism a boost and leave you feeling more satisfied. This makes them the ideal fat-burning snack. But research has also shown that nuts can balance your insulin levels and get your blood glucose levels in check. Almonds, walnuts, and pistachios are some of your better snacking options.

Have any questions or feedback about Ways to Lose Belly Fat? Please leave a comment below…

3 Common Workout Mistakes

Working out is a science, simply put.

And what you do at the gym has a long-term impact on your body. That’s why it’s so important to make sure you’re doing it right!

And once you escape your early twenties, something is probably going to start hurting. Aches and pains are a part of life – but they don’t have to be a part of your workout.

There are a few simple things you can do to ensure that your workouts are as safe and effective as possible. Let’s look at 3 common workout mistakes, and what you can do to get the most out of your weight training program.

3 Common Workout Mistakes

Workout Mistake #1 – Pushing Past the Pain

If you experience real pain during a particular weight training exercise, the worst thing you can do is push through. There are a number of problems with this. First, your movements during the exercise are likely going to rely on the wrong muscles, as surrounding muscles will compensate. Second, you’re going to put a lot of strain on the injured muscle, likely making the problem worse. This could throw off your entire workout.

The Solution – Take it easy when you experience pain. Either lighten the load considerably and lift lighter weights, or change up your routine and focus on surrounding muscles. You should also be engaging in a lot of flexibility training in that particular region.

In order to ensure adequate muscle healing and recovery, you should be taking a couple highly effective amino acids, specifically Dymatize BCAA Complex and Optimum Glutamine. These supplements will essentially provide the building blocks for new muscle growth and support your overall lean muscle mass.

Workout Mistake #2 – Avoiding Power Training

As you probably know, muscle mass starts declining later in life, unless we maintain it with resistance training. But your body’s power (i.e., your ability to produce force as quickly as possible) also declines considerably, and many of us neglect power training exercises. Power training can actually go a long way to improve your gains at the gym.

The Solution – Add some simple power exercises to the beginning or end of your workouts. Just a couple sets of exercises like jump squats or Mary Catherines can improve your power and lead to bigger lifts and gains.

One way to get the most out of power training is to add an energy-boosting supplement to your workout like USPLabs Jack3d. This will make you feel stronger and way more capable when it comes to all types of resistance training. Creatine, especially Fusion Purple K, will also improve your muscle endurance and recovery. It’s seriously one of the best supplements to help you make gains in power and strength.

Workout Mistake #3 – Focusing on Small Muscles

While it’s important to work out your smaller muscles, you should be spending more time on your larger muscle groups, like your quads, hamstrings, back, and chest. By spending more time on these larger muscle groups, you’ll actually see more gains in your smaller muscles. Larger muscle groups provide support to your extremities, so your overall performance will improve.

The Solution – While you should definitely not give up on your smaller muscle groups altogether, make sure you’re doing compound, multi-joint exercises like deadlifts, squats, lunges, and chin-ups or pull-ups.

Also make sure you’re supporting your lean muscle mass with a high-quality, time-released protein supplement like MHP Probolic-SR Muscle Feeder. This will support your body’s overall ability to produce muscle and improve recovery between workouts.

Have any questions or feedback about these 3 Common Workout Mistakes? Please leave a comment below…

Get Rid of Love Handles

Let’s face it – love handles have got to be one of the most annoying areas to get in shape!

I think just about everyone I know has struggled with this at one time or another, including myself. Unfortunately, love handles are a common area for fat deposits – for both women and men alike!

But just like that pesky belly fat, your love handles can be eliminated with the right approach. And in fact, there are a number of things you can do to tone up your love handles and get rid of them once and for all!

Let’s get down to the basics…

5 Steps to Get Rid of Love Handles

1. Do Cardio with a Twist – If you’re not already getting a lot of cardiovascular exercise, this can be a great way to tone up those love handles. Cardio burns a ton of calories during the workout, and although you can’t target your love handles, you can definitely burn more fat all around.

To get the most out of your fat-burning cardio efforts, I recommend engaging in interval training. This means alternating between short bursts of high intensity and low intensity exercise. You can utilize any cardio equipment for this, but I recommend also using a heart rate monitor. This simple tool will allow you to get the most accurate measure of intensity based on your body’s own output. A great heart rate monitor on the market is this Bowflex Classic Strapless Heart Rate Monitor.

2. Tone Your Core Muscles – Toning your core muscles, including your lower back, obliques, and abs, will go a long way to reduce your love handles. Although you can’t target your fat-burning efforts to one specific body part, toning that area will make it appear tighter and fitter. Simple exercises like crunches, oblique side bends, and back extensions can have a big impact.

3. Drink More Water – A simple solution, but potentially a big impact on your love handles. Increasing your water intake will help reduce water retention due to excess sodium, while also increasing your metabolism and getting your body burning more fat. For optimal hydration and an added nutritional boost, try VPX Coco Fit Coconut Water.  Similarly, you will want to try and reduce sodium intake, try and stick to natural raw foods rather than canned or jarred food which usually has sodium added to act as a preservative.  Note: tomato based products are one of the biggest culprits of this.

4. Train Your Upper Body – By training and building your chest, back, shoulders, and arms, you’ll create the illusion that your midsection and love handles are smaller. It’s all about that V-shape physique But adding on muscle mass has the added bonus of increasing your resting metabolic rate, which means you’ll actually burn more fat – including fat stored in your love handles.  So if you’re wondering what exercise would be best for this, the answer is pull-ups.  I know they are hard as heck but they are by far the most effective in creating the v-shaped back.

5. Change Your Diet – Simple modifications to your diet, such as cutting down on carbs and increasing protein, can have a huge impact on your metabolism and your body’s ability to burn fat. New research also suggests that a diet low in carbs and high in healthy monounsaturated fats will result in a redistribution of body fat AWAY from your midsection and love handles!

Adding foods high in healthy fats, like Nutiva Organic Extra-Virgin Coconut Oil and Nordic Naturals Ultimate Omega, can help you get rid of those love handles much faster because they contain essential fats which help with maximizing your metabolism.

NOW Green Tea Extract is another highly effective, fat-burning addition to your diet especially if you are looking for a natural source which can boost your metabolism. Combined with exercise, these simple changes to your diet will help you shed those annoying love handles, just be patient as it will take a good 4-6 weeks to really notice a difference.

Have any questions or feedback about getting rid of love handles? Please leave a comment below…

New Lose Belly Fat Science

I’m pretty sure if I took a poll, belly fat would top the list of problem areas faced by gym-goers and dieters alike.

And who can blame them? Having a flat, toned, and defined waist line is one of the most sought after physical features, in addition to being a sign of health and fitness.

So what is the latest science saying about losing belly fat?

Basically, the same rules apply – you need to clean up your diet and adopt a regular exercise plan. When it comes to exercise, I recommend a combination of cardiovascular exercise and resistance (weight) training at least 4 days a week.

But when it comes to cleaning up your diet, science can offer us some interesting insight as to the best way to approach things. Not all methods work the same, as I’m sure you’ve figured out!

New Lose Belly Fat Science

A recent study compared 2 diet plans for their impact on belly fat. The first was the typical low-fat diet plan that’s still high in carbohydrates. This kind of diet is pretty common, and may contain more than 60% of calories from carbohydrates and the rest from fat and protein.

The second was a diet lower in carbs and high in monounsaturated fats, like those found in olive oil, avocados, and nuts. This diet is similar to the Mediterranean way of eating, and usually contains about 45% of calories from carbohydrates, 40% from fat and 15% from protein.

The results? When subjects were moved from the high-carb diet to the diet high in monounsaturated fats, their distribution of body fat changed! Specifically, fat was distributed away from the abdominal area and midsection! Pretty crazy, right?

So here’s what you need to do…

New Lose Belly Fat Science – Steps to a Flatter Stomach

1. Cut Down on Carbs – This doesn’t have to be drastic, but whenever you can, replace carbs with protein or veggies. A tasty protein supplement like Gaspari Nutrition Myofusion or Vega Sport Performance Protein can help keep you satisfied and avoid cravings. Or, a high-protein super food like Nutiva Organic Chia Seeds can add some variety to your diet plan and get you burning more calories!

2. Eat Good Fats – Get rid of all that low-fat dressing (which is full of sugar) and replace it with extra virgin olive oil or Nutiva Organic Extra-Virgin Coconut Oil. The healthy fats in these options will actually increase your metabolism and prevent the build-up of fatty cells. And according to the latest research, it will also help redistribute body fat away from your belly.

This is why supplementing with a natural source of omega-3 fatty acids can also be so effective in your weight loss efforts. My top pick is Optimum Fish Oil Softgels.

3. Snack Often and Smart – Snacking frequently is a highly effective way to keep your metabolism in high gear. But you also have to snack smart. High-carb snacks like crackers and pretzels are deadly for belly fat. Instead, go with snacks that are high in protein and healthy fats, like almonds and macadamia nuts. And of course veggies are always healthy options!

Looking to boost your belly fat burning efforts?

If you’re looking for an extra boost in your journey to a flatter midsection, I highly recommend checking out a new, naturally-based supplement on the market. It’s called 7-Keto, and it’s packed full of unique, fat-burning substances that are having some amazing results! Take a look here – 7-Keto LeanGels.

Have any questions or feedback about New Lose Belly Fat Science? Please leave a comment below…

Paleo Diet Food List

The paleo diet is one of the most popular diets currently being adopted by fitness enthusiasts and dieters alike.

So what’s all the rage? And what exactly can you eat on the paleo diet?

The paleo diet is meant to reflect the diet of our ancestors – hence the name “paleolithic diet” or paleo for short. This means a diet before the luxuries of farmed and packaged foods, including mass-produced wheat and corn.

What it results in is a diet that’s high in lean protein, vitamin and nutrient rich, fiber dense, and carb-healthy – because pretty much all of your carbs are coming from vegetables, fruits, and nuts. This makes it an ideal diet if you’re trying to lose weight, burn excess fat, or just get toned and ripped.

It’s also a diet that’s free of all junk food, fast food, and highly processed food. On this one, you need to get as natural as possible.

But what exactly can you eat on the paleo diet? Let’s take a look…

The Paleo Diet Food List

Protein

First, the paleo diet is high in protein, which makes it ideal for boosting your metabolism and supporting lean muscle growth. Your protein options on the paleo diet include the following:

• Lean game meats like turkey, chicken, beef, and buffalo.
• Wild fish like salmon, tuna, and tilapia, as well as shell fish.
• Eggs – go organic, free range if possible.
• Nuts of any kind, with some of the best options being almonds and walnuts.
• Natural, vegetable-based protein supplements like Vega Complete Whole Food Protein and Vega Whole Food Energy Bars.

Notice that dairy products are not on this list. A traditional paleo diet includes no dairy, but if you do decide to include some in your diet, make sure you go with organic options. Organic non-fat Greek yogurt is probably your best option.

Carbohydrates

There aren’t any grains, rice, or corn on the paleo diet. Instead, your primary source of protein is going to be vegetables, fruits, and nuts. Let’s look at some of the ideal options:

• Leafy greens that are full of antioxidants, like spinach, arugula, and romaine.
• Root vegetables like carrots, beets, and sweet potatoes or yams.
• Fresh herbs to spice up your meals.
• Mushrooms, which can also add a lot of flavor to your meals.
• Fresh fruit, such as bananas, apples, tomatoes, and berries.
• Nuts and seeds, including chia seeds, an exciting new super food that’s packed full of nutrients. Check them out here – Nutiva Organic Chia Seeds.

Fats

You should be aiming for low-fat foods whenever possible, but the paleo diet does allow some room for healthy fats like omega-3 fatty acids. Here are some examples:

• Nuts like almonds, peanuts, and walnuts.
• Avocados, which can add a lot of flavor to a salad.
• Healthy oils for cooking, such as extra virgin olive oil or Nutiva Organic Extra-Virgin Coconut Oil.
• Naturally-derived fish oils like Optimum Fish Oil Softgels to supplement on a daily basis.

Paleo Diet Food List – Conclusion

You’ll see that you really have a lot of options on the paleo diet. You still have to make some smart choices and avoid highly processed foods, but all in all, this diet is totally sustainable over the long term.

If you’re looking for an added boost while on the diet, I recommend also checking out Chlorella. It’s another naturally-derived super food that’s actually a type of algae, and it’s full of amazing nutritional benefits, including metabolism-boosting properties that will aid in weight loss.. And don’t worry – it comes in tablet form. Check it out here – Source Naturals Yaeyama Chlorella.

Have any questions or feedback about the Paleo Diet Food List? Please leave a comment below…

Health Tips to a Happier You

Happiness is closely linked to health, simply put.

And the science supports this. Research in medicine and psychology suggests that your daily happiness and future outlook are strongly tied to your physical health. Whether it’s exercise, diet, or sleep, what you do to your body has a huge impact on your happiness.

So here are 7 simple tips for improving your health and happiness. Don’t waste any more time – implement these strategies and be the best version of yourself today!

7 Health Tips to a Happier You

Get Moving! – This is a basic must. Exercise is a huge determinant of your daily mood state. As little as 20 minutes of exercise 5 days a week can significantly improve your overall sense of happiness and well-being.

If you’re looking for some creative exercise ideas, check out this Xercise Ball Package With DVD And Pump, complete with exercises. Or, if you’ve ever given some thought to yoga, there’s a great beginner’s yoga kit that you can do at home. Check it out here – Gaiam Yoga for Beginners Kit.

Drink More Water – Water is an essential part of life. Not only does drinking more water help you feel full and satisfied, it also contributes to better skin, weight loss, and overall health. For optimal hydration, you really have to try coconut water. It’s extremely refreshing and packed full of amazing nutrients. Check it out here – VPX Coco Fit Coconut Water.

Lift Some Weights – Resistance training is a critical component of any fitness program. Cardio is effective for burning calories and fat during a workout, but lifting weights will boost your metabolism even when you’re at rest, meaning you’ll burn more fat over the long term. You’ll also feel stronger and look more toned!

Any weight lifting program should include a healthy protein supplement like Optimum 100% Natural Casein Protein. This will help support lean muscle growth and have the added bonus of keeping your appetite satisfied.

Eat with Nutrition in Mind – A balanced diet plays a huge role in your happiness. Vitamins, minerals, and other key nutrients affect your daily mood and energy level, in addition to your body composition. Eating right includes a diet that’s high in protein, fiber, and healthy fats.

There are some great supplements on the market to help ensure adequate daily intake. I’ve had the most success with Gaspari Nutrition Whey Protein, Myogenix Pro Fiber, and NOW Ultra Omega-3. A multivitamin like Armor-V Vitamins can also contribute significantly your overall sense of well-being.

Stretch – Stretching every morning and after every workout will make you feel stronger and more flexible. Both of these things will improve your energy level in significant ways. You can improve your stretching routine at home with a simple set of these Latex Stretch Bands.

Cut Out the Clutter – This one may not be directly related to your physical health, but remember, your home and workspace are extensions of your body! Cluttered spaces reflect cluttered minds, and removing the junk from your physical environment can make you feel a lot lighter and happier. Start with one room at a time, and give your body and mind space to breathe!

Get a Good Night’s Sleep – This last one is more important than you may think. Getting a good night’s sleep is one of the biggest factors in your overall health and wellness, and can really improve your daily mood. If you’re having trouble sleeping, check out a naturally-based sleeping aid like Top Secret Nutrition Sleep. Not only will you have more energy, you’ll also recover better from the stresses of your day.

Have any questions or feedback about Health Tips to a Happier You? Please leave a comment below…

Weight Loss Tips for Men

Weight loss is one of the most popular health and fitness goals I encounter with my clients – both women and men alike!

But there are a number of reasons why men and women need to approach this goal a little differently.

First, men often have the additional goal of building significant amounts of muscle mass. They also have higher levels of testosterone, which naturally improves their ability to build muscle and burn fat.

So I’ve compiled a list of my top weight loss tips for men. Take a look, and give them a try – you can’t go wrong!

Top Weight Loss Tips for Men

1. Don’t Give Up on Cardio

This one has become a little controversial in popular culture. Many fitness experts claim you don’t need to do cardiovascular exercise at all, while others still support it. I have definitely seen some cases where guys get in shape without cardio, but this really doesn’t work for everyone.

If you’re trying to lose weight and cardio’s not part of your workout, then I suggest giving it a try. I don’t like any fitness regimen that includes too much cardio, but adding short bursts of high intensity cardio can really make a big impact on your body’s ability to burn fat. There’s no doubt about it – cardio burns a ton of calories.

The fear is always muscle mass, as it is possible to burn muscle if you do too much cardio. The ideal cardio workout is one that includes resistance training. This is why I’m a huge fan of high intensity interval training (HIIT). You’ll get better results in a third of the time, and still burn a ton of calories and fat. Take a look at my article on HIIT here for more details.

2. Eat a Ton of Protein

Not literally, of course, but you need to realize that protein is not just essential for building muscle. It also boosts your metabolism and gets you burning fat even while at rest. You should be getting at least 20 grams of protein in every meal, and make sure your snacks are also packed full of protein.

One of the leading protein supplements on the market is Gaspari Nutrition Myofusion (the Delicious Vanilla flavor is amazing). But to really fuel your muscles for those hard workouts, I recommend a sustained release protein like MHP Probolic-SR Muscle Feeder. This will ensure that your muscles are getting adequate protein throughout the day, which will further help you avoid cravings.

3. Take Things Up a Level

To see faster weight loss results, you really need to boost your energy expenditure at the gym. By doing so, you’ll burn more fat during your workout and build more lean muscle mass, which will get you burning more fat down the road. There are a number of things you can do to take it up a notch.

First, a pre-workout supplement like Gaspari Nutrition SuperPump MAX or USPLabs Jack3d can help you get a lot more out of your workouts. It will also boost your metabolism and get you burning more fat, so it’s all around an effective option. You can also try something as simple as hydrating with VPX Coco Fit Coconut Water during your workouts. It’s a pretty effective source of energy, and will replenish key nutrients lost during exercise.

If you’re looking to get more serious about your fat-burning efforts, then you really need to check out a new supplement on the market – 7-Keto LeanGels. It’s a unique blend of really powerful weight loss supplements that will give you the boost you’ve been looking for!

Have any questions or feedback about Weight Loss Tips for Men? Please leave a comment below…

Fast Weight Loss Tips for Women

If weight loss is going circles in your mind & you’re frustrated because you can’t seem to figure out how you can shed those extra pounds then you are definitely not alone.

This is one of the most common fitness goals I encounter with my clients. Whether it’s to get in better shape, fit into a pair of jeans, or show off those abs, women everywhere are trying to lose weight – and fast!

But there are a number of reasons why you may be missing the mark when it comes to your weight loss goals – especially if you’re looking for real results!

Over the years, I’ve identified some of the main reasons women fail to reach their weight loss goals. It may not be rocket science, but that doesn’t mean it’s a simple answer either. There are a number of factors that are probably standing in your way.

So I’ve come up with a list of my best (and most current) tips for fast weight loss. Give these a try, and you should be seeing real results in no time!

3 Fast Weight Loss Tips for Women

1. Approach Things from Multiple Angles

Probably the biggest mistake I see is approaching weight loss from a single angle, usually either diet or exercise. This often happens because we fall for some fad diet or exercise program, or because we simply don’t have the motivation.

But the truth is that you must address both diet and exercise in order to see real weight loss results. You should focus on cleaning up your diet and dropping the junk food, and exercising at least 4 days a week. Your exercise should also include both cardio and weights, so again, a multifaceted approach works best.

2. Get More Protein in Your Diet

Snacking on triscuits or eating whole grain pasta for dinner may seem like healthy options, but adding protein to your diet can really go a long way. Now that you’re lifting weights at the gym, you need extra protein to support lean muscle growth. And the real benefit? Protein keeps you feeling full, it burns more calories during digestion, and it boosts your metabolism.

This is why I so often recommend protein supplements. There’s a lot of crap out there, so be careful – you want to go for quality to see the best results. Two of the leading protein supplements on the market are the delicious Gaspari Nutrition Myofusion and Optimum 100% Natural Whey. If you’re vegan, Vega Complete Whole Food Health Optimizer is another fantastic option.

3. Try Something New

While some women make the mistake of trying fad diet after fad diet, many others get stuck in the same old routine – without ever seeing results! But your body can become complacent over time, so it’s important to change things up once in a while.

This can mean something as simple as adding yoga or weight training to your fitness program, or adding fat-burning foods like Nutiva Organic Extra-Virgin Coconut Oil or Nutiva Organic Chia Seeds to your diet. In addition, there are some amazing fat-burning supplements on the market that are a lot more grounded in science.

One of the newest supplements that’s getting a lot of attention is 7-Keto. It’s a unique blend of naturally-based, fat-burning substances that are really having some amazing results! Check it out here – 7-Keto LeanGels.

Fast Weight Loss Tips for Women – Conclusion

These tips may seem pretty simple, but you’d be surprised by how many women are overlooking these weight loss principles. Remember, take a closer look at your lifestyle, make some important changes to your diet and exercise program, and try something new! It’s the only way to see real results fast.

Have any questions or feedback about Fast Weight Loss Tips for Women? Please leave a comment below…

5 New Fat Burning Foods

Losing weight and burning fat may seem like a losing battle, but there’s more you can do than just diet and exercise.

You’ve probably heard a lot of talk about calorie restriction. Although I’m not a big fan, it can work for some people.

But for most of us, calorie counting just isn’t enough – and in some cases, it can even lead to uncontrollable cravings and binge eating.

So what else can you do to burn fat and lose weight?

Believe it or not, there are a number of foods you can eat that actually boost your metabolism and burn more fat!

Let’s take a look at 5 new fat burning foods…

Casein Protein

Casein protein makes up the greatest percentage of protein in milk, which is why it can be an effective addition to any fat-burning diet. Protein helps your body build and maintain lean muscle mass, and the more lean muscle mass you have, the higher your resting metabolism. This means your body will burn more calories and fat when at rest.

Casein protein is so effective at doing this because it’s one of the best options for maintaining lean muscle mass. Any protein will technically do, but this one will give you an extra punch. If you’re checking out casein proteins, I recommend looking at Optimum 100% Natural Casein.

Fish Oils

Fish oil supplements contain a number of healthy fatty acids, including omega fatty acids. Surprisingly, these “good fats” actually aid in the metabolism of bad fats and boost your metabolism. While eating a lot of fish may not sound appealing, you can easily add natural fish oils to your diet with a supplement like Optimum Fish Oil Softgels. Other sources of good fats include avocados and nuts.

Coconut Oil

Coconut oil is one of the newest fat burning foods to hit the market. It contains a unique kind of saturated fat that actually boosts your metabolism and improves your overall health. It also supports your thyroid health, which can further prevent weight gain and obesity. Always go for extra virgin coconut oil. One of the top sellers in the market is Nutiva Organic Extra-Virgin Coconut Oil – cook with it, add it to a salad, and give it a try!

Green Tea

You may have heard of this one. Research has shown that green tea significantly increases your metabolism over a 24 hour period, which means you’ll burn more calories during that time! Unfortunately, when it comes to drinking green tea by the cup, these effects require a lot of the green stuff. To get the same effects with much less hassle, I recommend trying a green tea extract like Irwin Naturals Green Tea Fat Metabolizer or NOW Green Tea Extract. You can’t go wrong with a natural fat burning supplement like this!

Coconut Water

This is the newest addition to your fat-burning arsenal. Coconut water is packed full of fat-burning vitamins and nutrients, including antioxidants like magnesium, potassium, and vitamin C, and protein and fiber to keep you feeling full and satisfied. Protein and fiber also boost your metabolism, and coconut water is  very low in fat compared to coconut milk. It’s also incredibly refreshing and tastes great! Give it a try here – VPX Coco Fit Coconut Water.

Have any questions or feedback about 5 New Fat Burning Foods? Please leave a comment below…

How to Get Sexy Abs

Let’s face it – rock hard, chiseled six pack abs can be pretty sexy!

But how can you reach that level of fitness in your own life?

There are some basic rules for getting rock hard, sexy6 pack  abs. If you push yourself and stick to them, you’re guaranteed to improve that chiseled abdominal look.

The trick is realizing that your abs and core are very different than other muscle groups in your body. They’re smaller and serve a very unique role in your overall fitness. This is why there’s often a lot of confusion about how to train them.

This article clears up some of that confusion and offers you a 5-step guide to getting sexier, stronger, and more chiseled abs.

Let’s get to it!

How to Get Sexy Abs in 5 Steps!

1. Train Your Entire Body – One of the biggest misconceptions out there is the belief that ab exercises (like crunches) will get you burning more abdominal fat. The truth is, it’s impossible to target your body’s fat-burning efforts in that way.

Instead, you need to be working out your entire body to maximize your fat-burning efforts, a key step to showing off those sexy abs. The larger muscle groups will get you burning even more fat, so don’t neglect your lower body or your back. To support continued muscle group, which further boosts your metabolism and burns more fat, start each day with a protein shake. Gaspari Nutrition Myofusion and Optimum 100% Natural Whey are fantastic (and effective) options.

2. Focus on Your Core, Not Just Your Abs – Many people start their workouts with crunches and sit-ups. This just isn’t going to give you the results you’re looking for, because you’re only targeting one part of your core muscles. Instead, start your workouts with exercises that train your entire core. This will give you better gains in core strength, which will translate into sexier abs!

3. Don’t Overdo It – I find that I get the most out of my ab and core workouts when I do them in smaller bursts. This essentially reflects the unique nature of this muscle group, which plays a role in nearly all of your body’s movements by stabilizing muscles and assisting in balance. 2 to 4 sets of a couple core exercises before each workout can go a long way. Don’t tire them out – just make them stronger!

4. Make Weights Your Priority – If you have the time, then cardio can definitely help you burn a few extra calories, which may contribute to that sexy six pack. But cardio should not be your focus, and if you’re tight on time, you need to make resistance training your priority. Resistance or weight training will help you build lean muscle mass, which contributes to your body’s overall ability to burn fat and calories – which is essential!

To boost your body’s fat-burning potential during your workouts, consider taking a metabolism-boosting supplement like 7-Keto LeanGels. The unique blend of fat-burning substances in this supplement will help you shed the extra pounds while maintaining your lean muscle mass. Check it out here – 7-Keto LeanGels.

5. Keep Moving! – As I’ve been suggesting throughout this article, you really need to burn that extra body fat in order to show off those sexy abs. This is why it’s so important to keep moving! Too much rest between sets at the gym can translate into lost opportunity. Instead, keep moving by engaging in weight-lifting techniques like circuit training or supersetting. The reduced time between sets will keep your metabolism up and get you that much closer to a sexy six pack!

Have any questions or feedback about how to get sexy abs? Please leave a comment below…

Lose Fat Fast

Trying to lose fat and still not seeing the results you’re looking for?

It’s time to drop the fad diets and get thinking seriously about your health!

When it comes down to it, a healthy body weight depends on your overall health. How you treat your body, and the foods you put in it, are the biggest determining factors in the battle for weight loss.

But first…get moving!

Before we get into these no-nonsense fat loss diet tips, we need to look at your exercise and fitness plan. Are you getting the exercise you need in order to lose weight?

I recommend at least 3-5 days a week at a minimum of 30 minutes of exercise per day. This exercise should be a combination of cardiovascular fitness and resistance (weight) training. This will give you optimal results and help you lose fat faster!

Once you get a somewhat moderate (at least) exercise and fitness plan in place, it’s time to look at your diet and start making choices that are healthy! Healthy choices will simultaneously make you feel better, live longer, and lose fat fast!

Let’s get to it…

No-Nonsense Diet Tips to Help You Lose Fat Fast!

1. Remove the Hidden Hazards – The first thing you need to do is remove all of the hidden hazards in your diet. You may think you’re on a fat loss diet plan, but some of the worst things you can be eating include refined carbohydrates and any seed oils (e.g., grape seed oil, sesame seed oil, flax seed oil). These are 2 items that contribute to a larger waistline.

Start by replacing refined carbohydrates with fruits and vegetables whenever possible. Also replace all refined and bleached flours with whole grain, and cut down on your overall wheat intake. You’ll end up getting a lot more fiber in your diet, which will help you get healthy and slim!

If you’re looking for a good fiber supplement, check out Psyllium Husk Powder or Myogenix Pro Fiber. This is a very effective addition to your diet that will boost your metabolism instantly!

2. Monitor Your Fat Intake – This one may seem obvious, but it’s a little more complicated than simply removing all fat from your diet. Of course you need to cut down on your overall fat intake, especially when it comes to trans and saturated fats. But you should also be increasing your intake of good fats.

Healthy fats can actually improve your fat loss efforts and get you burning more calories. Omega 3’s are the most obvious choice, but you should go natural at all cost. That’s why I recommend Optimum Fish Oil Softgels, which are easier for your body to absorb. This supplement is also great for improving your overall health.

3. Eat Foods that Burn Fat – This is one that a lot of people don’t think about. Many foods out there actually increase your resting metabolic rate, which means you’ll burn more fat and calories at rest! Here are some highly effective fat-burning products I recommend:

• Nutiva Organic Extra-Virgin Coconut Oil – This oil contains a unique fat that actually boosts your metabolism!
• Irwin Naturals Green Tea Fat Metabolizer – Green tea has been shown to burn more calories, but drinking it cup by cup can be a challenge. Add this extract to your diet for optimal results.
• Optimum 100% Casein Protein – Casein protein takes longer for your body to digest, which means it will keep you full and burn more fat at the same time!

Have any questions or feedback about losing fat fast? Please leave a comment below…

Ab Tips

Getting rock hard abs is no easy work, whether you’re a beginner or a professional trainer.

But that washboard look may be just a few simple steps away. With the right approach, you may be able to get there faster than you think!

Getting a toned midsection really requires a balance of proper diet and exercise. Diet is a big one, and it’s critical that you cut down on the fat and sugar in order to show off those abs.

When it comes to exercise, it’s difficult to target your fat-burning efforts, so you need to be doing lots of full-body cardio. Resistance training is also key, and ab exercises can help you get a more toned and defined midsection.

But it really comes down to the details. This article will help you get there a little faster! Here are 5 killer ab tips to improve your ab routine today.

5 Killer Ab Tips

1. Drink Lots of Water – You’ve heard this one before when it comes to health and wellness. But did you know that drinking water can also help you show off your abs? Staying hydrated allows your metabolism to work at its best, burning more fat and calories throughout the day. Make sure you’re getting between 6 and 8 glasses of water each day, and stay hydrated during your workouts!

2. Get Lots of Protein – I can’t say this enough. Protein is key to getting fit and toned in general, but this is especially true for your abs. Protein helps you avoid cravings, maintain lean muscle mass, and boost your metabolism.

There are lots of ways to increase your protein intake. I recommend adding a good protein supplement to your diet. Some of the best options on the market are Gaspari Nutrition Myofusion and MHP Probolic-SR Muscle Feeder (for your more serious workouts). If you’re vegetarian or vegan, I recommend Vega Complete Whole Food Health Optimizer, a high-quality plant-based protein supplement.

3. Exercise Your Abs Consistently But Don’t Overdo  – Your abdominal muscles should be exercises on a very regular basis, but don’t go overboard. If you’re a beginner or intermediate, I recommend exercising your abs at least twice a week. If you’re closer to the advanced level, consider working your abs every other day at about 3 or 4 exercises per workout.  Remember to contract your core during all exercises and imagine them supporting your spine to keep your shoulder blades back and in a natural curve for your spine.

4. Don’t Give Up on Cardio – A good combination of cardiovascular and resistance exercise is ideal for developing that washboard stomach. Resistance training helps boost your metabolism over the long term, while cardio will help you burn more fat and calories during the exercise. And you need to burn those extra calories if you want your abs to show!  High Intensity Interval Training will be your best friend when it comes to seeing results quickly so if you’re doing endless hours on the cardio machine and not seeing results then it’s time to switch it up and move into HIIT, for more info check out my article on High Intensity Interval Training.

5. Get Serious and Push Yourself – When it comes to abs, you really need to push yourself to see real results. If you don’t take things to the next level, you’ll never get the abs you’re looking for. One of the best ways to do this is to boost your energy level pre-workout.

There are some great supplements that can help you do just that. USPLabs Jack3d is one of the most popular energy-boosting supplements, and it can go a long way to help you get more out of your ab workouts.

Another effective supplement on the market is 7-Keto LeanGels, a unique combination of fat-burning supplements that will help you shed those extra pounds and show off those rock hard abs! Getting a lot of great feedback from my readers that they are seeing real results with this one. Combined with proper diet and exercise, these supplements may be just what you’re looking for to push you to the next level with results.

Have any questions or feedback about these killer ab tips? Please leave a comment below…

Muscle Myths

As a personal trainer, I’ve heard just about everything when it comes to building muscle and working out.

What I’ve learned over the years is that there are a ton of misconceptions about weight lifting. Some of these misconceptions actually develop into popular myths that many people mistake for fact.

This article reviews the top 10 muscle building myths out there, and tries to clear up some of the confusion about working out.

Let’s get to it…

Top 10 Muscle Myths

1. Weight Lifting is Bad for Your Joints – This is a very popular myth, and seems to have been around for quite some time. The truth is, lifting weights is easier on your joints than running. Weight lifting involves controlled movements with little to no impact. In fact, weight lifting actually strengthens your joints by building the muscles around them.

2. Weight Lifting Makes You Bulky – This is another common one, especially among women. But it simply doesn’t make sense. Lean muscle mass is denser than fat, so if you’re losing weight and building muscle, you’re actually going to look slimmer!

3. The More You Work Out, the Better – This is a pretty serious one, because working out too much can actually damage your muscles. It’s important that your muscles get a couple days to repair and recover after any intense workout. Ignoring recovery can actually hinder results. This is why a recovery supplement like Scivation Xtend is so important.

4. Women Should Train Differently Than Men – Absolutely not. If you’re a healthy one with no medical concerns, then building muscle requires the same technique and effort regardless of gender. The science is the same and it frustrates me greatly when I see women who think they are being superior by only doing yoga and other exercises which do not include significant resistance.  Resistance and weight training is absolutely essential to strengthening not only your muscles but your bones as well and will help prevent very common issues like osteoporosis later in life.

5. Protein Shakes are Bad for You – I’m not going to sugar coat it for you. There are a lot of bad protein supplements on the market that have some pretty unhealthy ingredients. But this isn’t true for all. Getting extra protein in your diet is essential to building muscle, and high quality supplements Optimum 100% Natural Whey and Vega Complete Whole Food Health Optimizer are great, healthy options.

6. Slow Lifting Builds Huge Muscle – Slow lifting is definitely an effective technique for building muscle, but it’s not going to build muscles that are any bigger. It’s simply a different method of training your muscles. Use it to change things up, but it’s not going to work magic.

7. Stability Balls are Better than Benches – Stability balls have gained in popularity over the years, and they are definitely an excellent fitness tool. While they help engage your entire body and improve balance, they aren’t right for every exercise. In fact, when it comes to lifting heavier weights, stability balls can actually be a bit dangerous. For a complete stability ball package with exercises, check out this Xercise Ball Package With DVD And Pump.

8. Stretching Prevents Injury – While stretching after a workout can help improve muscle recovery, it’s not going to prevent injury. Warming up your muscles with light cardio before a workout is the best idea, but when it comes down to it, safe lifting is the only real injury prevention. In fact, one of the most critical components of post workout recovery is what you include in your diet and this article dives deep into your post-workout nutrition – Post Workout Recovery Supplements

9. You Don’t Have to Be Strong to be Big – Unfortunately, the only real way to increase in size is to first increase in strength. This is why many people cycle through strength-building and toning/cutting phases, because without the strength, you won’t grow!

10. All Supplements are Bad – One of the most interesting things I’ve learned while studying human physiology, exercise science and sports nutrition is that many supplements are indeed safe and highly effective. You just have to be smart about what you pick and not just go by what the sales guy says at your supplement store as often times they have no educational background to help you make the right choices. One area that I believe could help you out in getting stronger are Amino acids which  are based on the science of muscle building. Some of the best amino acids on the market include Optimum Glutamine and Optimum BCAA 1000 Caps.

Have any questions or feedback about these muscle myths? Please leave a comment below…

Losing Weight and Gaining Muscle

Pretty much all of the fitness goals I see with my clients involve losing weight or gaining muscle (or both). So what’s the most effective approach to both?

This article takes a no-nonsense look at the basic principles of weight loss and muscle gain. As you’ll see, the two goals can go hand-in-hand, and are actually most effective when done together.

Let’s take a closer look…

Losing Weight

Effective, healthy weight loss is essentially dependent on a few basic principles. I’m not a big fan of fad diets, as they’re difficult to maintain long-term. Instead, I recommend some simple, basic lifestyle changes that will get you eating healthy and losing weight. Here’s what you need to do:

• Reduce sugar, fat, and salt intake. This one seems pretty basic, but you really need to take it seriously. Fat may be the obvious one, but keep in mind that some fats are good for losing weight, like those found in avocados, fish, and nuts. Sugar is bad for weight loss because much of it is converted into fat, while salt retains water and makes you look bloated.

• Increase your protein intake. Protein is a big factor in losing weight. This is because protein keeps you feeling full longer, and also supports lean muscle mass, which naturally increases your resting metabolism. This is why I always recommend a tasty, satisfying protein supplement like Gaspari Nutrition Myofusion.

• Train More Intense. Moving your body and burning calories and fat is absolutely essential to losing weight. I do not support dieting alone, as it does not reflect an overall healthy lifestyle. Whether it’s cardio, weight training, or both, you need to get regular exercise and you need to add variety to your workouts! If you have problems with motivation then I recommend the latest pre-workout drink which is all natural and doesn’t cause a crash afterwards – Vega Sport Pre-Workout Energizer

Gaining Muscle

For many people, gaining muscle is just as difficult as losing weight. But it’s another common fitness goal, whether for improving your athletic ability or your physical appearance. Here are some basic must-do’s for gaining muscle:

• Lift weights. This is the obvious one, but you really need to take your resistance training routine seriously if you want to see real results. I recommend working out at least 4 days a week to see significant results, and make sure you change things up once in a while.

• Eat more protein. Protein is one of the most important factors in gaining lean muscle mass. It’s estimated that you need to consume 1 gram of protein for every pound of body weight daily in order to add on muscle mass. I recommend taking a time-released protein like MHP Probolic-SR Muscle Feeder since it digests slower and does not turn into fat especially right before you hit the bed. Snacking on high quality protein bars like Promax Protein Bars can also help you out when time is short.

• Give your muscles time to recover. Recovery is an essential step for gaining muscle. Make sure you’re giving each muscle group 48 hours between workouts to recover. To speed up the recovery process and see even better results, try an amino acid supplement like Scivation Xtend or Optimum Glutamine.

Losing Weight and Gaining Muscle: A Synergistic Effect

The ideal fitness goal should include both weight loss (or fat loss, specifically) and muscle gain.

The main reason for this is that increasing your muscle mass will increase your resting metabolic rate, which means your body will naturally burn more fat and calories over the long-term (not just during your workouts).

If we flip things around, a healthy, balanced diet is key to gaining muscle. Not only do you need to ensure adequate protein intake, but working out also depletes your body of important vitamins and nutrients. This is why a healthy diet is so important.

And the best part of it all? If you’re working out hard and gaining muscle, you can actually eat more! This will make your dieting efforts much, much easier!

Have any questions or feedback about Losing Weight and Gaining Muscle? Please leave a comment below…

Muscle Tightness

We’ve all experienced muscle tightness and know what a pain it can be especially in the neck or hamstring area.

Muscle pain and tightness can result from overuse or repetition, joint stress, or muscle strain. If you’re bodybuilding and weight training, you’re sure to experience muscle tightness at some point in your program. But it’s what you do about the tightness that really counts!

This article looks at the best ways to deal with muscle pain and tightness. It’s time to start taking things seriously, think about muscle recovery, and get the most out of your workouts!

Muscle Tightness Solutions

1. Get Flexible! – Flexibility training is one of the best ways of preventing and managing muscle pain and tightness. You’ve probably heard that you should stretch before and after your workouts. If you’re weight training, it’s actually only recommended that you stretch afterwards. Studies show that this is the most effective time to stretch.

I have all of my clients stretch for at least 10 minutes after each workout. This helps relieve tension in your muscles and directly impacts the likelihood of experiencing muscle tightness. In fact, you should feel an immediate release of any tightness built up during your workout. Yoga is a great way to condition your body on a regular basis, improve flexibility, and prevent muscle soreness.

2. But First, Warm Up! – So you know what to do AFTER your workouts, but what about before? Whether you’re doing cardio, weight training, or some combination, warming up is an essential step in preventing muscle pain and injury.

The purpose of warming up is to get your blood circulating to your muscles. This will help to relieve the “shock” factor on your muscles so that they respond better to your workout. You’ll also reduce the potential for muscle soreness and tightness. A good warm-up on any cardio machine will do, and 5-10 minutes at very moderate intensity is sufficient. When it comes to weight training, a warm-up set of lower weight at higher reps can also be helpful.

3. Work Hard, Recover Harder! – Muscle recovery is key to preventing muscle tightness and soreness. Allowing your muscle to repair themselves and recover from workouts is an important step in any fitness program.

The first thing you can do to ensure adequate muscle recovery is to allow sufficient time between workouts. If you work out your legs on Monday, don’t do legs again until at least Thursday. A 48-hour recovery period for a highly focused workout regimen is a good rule of thumb.

4. Supplement Smarter! There’s a lot more you can do to improve muscle recovery with the right supplements. Here are my top picks for muscle recovery supplements. These will help you improve muscle repair, prevent injury and strain, and overcome muscle tightness!

• Whey Protein – This is great an hour before your workout and immediately after your workout. (Try: Optimum Platinum Hydrowhey or Gaspari Nutrition Myofusion)

• BCAA’s – This essential amino acid complex is a must after every workout. (Try: Scivation Xtend)

• Casein Protein – This protein is great to have before bedtime, and will also help you build lean muscle mass. (Try: Optimum 100% Natural Casein)

• Glutamine – This amino acid can be taken anytime during the day, when feeling muscle soreness or following a good workout. (Try: Optimum Glutamine)

5. Treat Yourself Better!  I see a lot of men and women who somehow get so wrapped up with work, family and just life that they stop taking care of themselves and after a while this really takes a toll.  It’s time to smarten up and treat yourself every once in a while.

Plan for a massage therapy session once a month and stick to it like a doctor’s appointment.  Massage has shown to reduce stress, increase all the good-feeling hormones and help with recovery of your muscles. The end result is that you not only feel better but you look better too!

Have any questions or feedback about muscle tightness? Please leave a comment below…

Burn Belly Fat Fast

Belly fat is probably the most targeted area by people trying to lose weight.

And who can blame them? Having a toned and ripped midsection is not only attractive, it’s also a sign of fitness and health.

But it’s not easy to get. In fact, I’d say that toning your abs and burning belly fat are a couple of the most challenging fitness goals out there.

So what can you do to burn belly fat fast and get the midsection you’ve been dreaming of? This article takes a closer look at the basics, as well as some innovative diet options that will actually increase your metabolism!

5 Ways to Burn Belly Fat Fast

1. Get Lots of Exercise

Cardiovascular exercise really is an important step to losing belly fat. It’s critical that you increase your metabolism and get burning more calories and fat. Unfortunately, burning fat from your abs only is impossible – this kind of targeting just doesn’t work. Instead, you have to increase your metabolism overall in order to effectively burn more body fat.

One of the best ways to increase your resting metabolic rate is to start weight training. Weight (or resistance) training will increase your total lean muscle mass, which is directly related to your metabolism.  Check out my article Fat Burning Workout which will allow you to lose 5lbs of fat in 21 days.

2. Tone Your Abs

Although you can’t target your fat burning efforts, you can train and tone the muscles that make up your midsection. By engaging in a complete, high-intensity abdominal and core workout once or twice a week, you’ll get your midsection looking leaner and tighter. This will give the illusion of fat loss and get you in better shape! Try my Total Ab Workout in 30 Minutes to help you target your abs from all the different angles for best results.

3. Cut Down on Carbs

While I don’t support a “no-carb” diet, I do recommend a low-carb diet if you’re trying to burn belly fat. Cutting out carbs will help reduce your overall calorie intake, and help you get the flat stomach you’re looking for. Check out my article on Low Carb Diet for Weight Loss so you can really understand the most effective way of doing this without killing all your energy.

4. Eat Foods that Boost Your Metabolism

This is the one that’s really going to kick your fat-burning efforts into gear. There are a number of foods that boost your metabolism and actually get you burning more calories and belly fat just by eating them! Here are a few I highly recommend:

• Protein – Increasing your protein not only supports lean muscle mass, but it also takes a lot more to digest and will burn belly fat in the process. Invest in a tasty protein supplement like Gaspari Nutrition Myofusion or snack on these PROTEIN BARS.
• Green Tea – You may have heard it before, but green tea has been shown to significantly improve weight loss and fat burning efforts. If you don’t like to drink the green stuff, try taking a green tea extract like Irwin Naturals Green Tea Fat Metabolizer.
• Coconut Oil – Coconut oil contains a unique type of fat that will actually burn more belly fat! You can purchase Nutiva Organic Extra-Virgin Coconut Oil here.

5. Take a Fat-Burning Supplement

I’m not a big supporter of all weight loss supplements, but there are a few fat-burning supplements on the market that have been supported by science for their ability to burn fat without side effects.

The one that’s really gaining in popularity lately is 7-Keto, which contains a unique combination of fat-burning supplements that have been proven effective by science. Check out 7-Keto LeanGels here – they’re sure to improve your fat-burning efforts and give you the flatter belly you’re looking for!

Have any questions or feedback about burning belly fat fast? Please leave a comment below…

Stretches for Lower Back Pain

No matter the precautions you take, fitness and exercise always come with the risk of pain and injury.

One of the most common pains I encounter among beginners and professionals alike is lower back pain. Whether you run daily or sit all day at work, you’ve more than likely experienced lower back pain at some point in your life.

The reason lower back pain is so common is that your lower back is part of your body’s core (the other main components being your abdominals and obliques). This means that your lower back is part of the muscle group that provides the most continuous support to your body.

Sitting for long hours can be particularly hard on your lower back, especially if you’re not paying attention to good posture. There’s no doubt about it that maintaining good posture (i.e., a straight rather than curved back and spine) goes a long way to strengthening your lower back muscles and preventing lower back pain.

Strengthening both your abdominal and lower back muscles will help prevent lower back pain over time (the stronger your abs, the less your lower back will have to compensate for them). One of the most common lower back exercises is the back extension on a Roman chair (click here to view exercise). Your abdominals can be strengthened using a number of exercises, including simple crunches (for an example, view this exercise) and oblique crunches (view exercise).

Stretches for Lower Back Pain

Aside from strengthening these muscle groups with exercise and resistance training, it’s also important to stretch your lower back. Stretching improves strength and flexibility and prevents the likelihood of injury down the road. It also helps relieve your pain, so let’s look at 5 effective stretches for your lower back. All stretches should be held for 30 seconds or longer for optimal results (unless otherwise indicated).

1. Cat Stretch – Position yourself on your hands and knees on the floor, about shoulder width apart. Slowly raise your head back, allowing your belly to move towards the floor and your lower back to become arched. Hold before stretching your spine in the opposite direction, moving your head towards the floor.

2. Cobra Stretch – Lie face down on the floor with your hands underneath your shoulders, palms facing down. Slowly push your upper body off the ground, feeling the tension build in your lower back. Hold there before releasing your body to the ground.

3. Leg Crossover – Lie on your back with your legs extended straight out in front of you. Pull your right knee into your body. Using your right hand, push your right knee down to the left, crossing over your left leg. Turn your head to the right while you feel the stretch in your lower back. Hold and repeat on opposite side.

4. Downward Reach – In a standing position (feet at shoulder width), simply extend our arms downward to your toes, bending at your lower back. Reach as far as you can while still being able to breathe. Hold the stretch here before releasing.

5. Pelvic Tilt – Lie on your back with your knees bent, keeping your feet flat on the floor. Engage your lower back muscles and press the small of your back against the floor. Hold here for 15 seconds, release, and repeat as needed.

Get more out of your stretches…

Whether it’s your lower back or your entire body, stretching really goes a long way for improving muscle recovery and preventing injury. To get the most out of your stretches, I recommend checking out these Adjustable Resistance Toning Tubes or a simple set of Latex Stretch Bands. They can help you add a bit of resistance to your stretches so you can improve your strength at the same time!

Have any questions or feedback about stretches for lower back pain? Please leave a comment below…

How Often Should I Work Out?

Whether you’re a beginner or a seasoned gym-goer, you may be wondering how often you should work out to get the best results.

The answer really depends on your goals and on your overall fitness level. This article breaks it down for you so you can schedule your workouts accordingly.

Remember, one of the best ways to stay motivated at the gym is to plan ahead, whether your goal is weight loss or muscle gain. Knowing how often you should work out and sticking to that plan is one of the most effective ways to incorporate fitness into your lifestyle.

If you’re looking for a good tool to keep you on schedule and on track, I highly recommend the Fitlosophy Fitbook. It’s great for keeping track of your goals, logging your workouts, and staying motivated.

So, how often should you work out? Let’s take a look…

Beginner – Generally, if you’ve never worked out before in any serious way, you should probably take things a bit easy at first. This doesn’t mean you get to do it without any effort. But in terms of days per week, it’s always safe to start out around 3-4 days a week.

If you’ve been living a relatively sedentary lifestyle up until this point, suddenly working out like crazy could be hard on your body, depending on other health factors. Start out with at least 3 days per week for the first 2-4 weeks, and then slowly start to increase. If you’re weight training, I usually recommend 30 minute workouts for beginners, alternating between upper and lower body.

Intermediate – If you have a little more fitness experience and are already in fairly good shape, then you’re going to want to hit the gym 4-5 days per week to reach your goals. You don’t need to worry so much about preparing your body, but still keep in mind that any major shift is going to take some adjustment.

If you’re looking to pack on the muscle, then there are a few things I recommend for the intermediate weight lifter. First, try to focus your workouts on specific muscle groups. Generally a chest/triceps, back/biceps, core, legs/shoulders split is a good place to start. Since most people aren’t getting enough protein in their diets to support this schedule, you should also be supplementing with a protein supplement like Gaspari Nutrition Myofusion.

Advanced – Okay, so if you consider yourself at the advanced fitness level (and trust me, you know if you are), then you obviously need to kick things up a notch. If your goals include major gains in muscle size and strength, athletic endurance, or significant toning, then you should be hitting the gym 5-6 days per week.

When you’re working out this often, you have to be mindful of muscle recovery. Make sure you’re giving each muscle group at least 48 hours of rest between workouts. In addition to a protein supplement (a great advanced option is MHP Probolic-SR Muscle Feeder), you should also be supplementing with an amino acid complex like Scivation Xtend. This will further ensure adequate muscle recovery and repair. For further ideas on workout recovery check out my article – Post Workout Recovery Supplements.

No matter your fitness level or goals, remember – working out even twice a week is better than nothing! Do what you can, and continuously challenge your body to take things to the next level.

Have any questions or feedback about how often you should work out? Please leave a comment below…

Top 10 Actionable Weight Loss Tips

I see it all the time with my clients. People want to either lose weight or build muscle, but they don’t often have an overall goal of health and fitness in mind.

But it shouldn’t be one or the other. The best approach to either goal (weight loss or muscle gain) is to strive towards fitness. This is why dieting alone so rarely works.

So to get at the heart of this issue, I’ve compiled 10 actionable weight loss tips that are really all about improving your overall fitness and increasing your body’s potential for burning fat and losing weight. These tips are practical and to the point, and trust me, they work!

10 Actionable Weight Loss Tips

1. Be More Active – Whenever and wherever you can, you should be living an active lifestyle. Even if it’s not possible to be active in your job, weight loss and fitness require moving your body, simply put! Use little easy tricks like parking further away from grocery store, taking stairs instead of elevator, walking faster on the sidewalk or even just jumping rope (I recommend: )for a few minutes early in the morning. These all add up and burn extra calories which means more weight loss.

2. Ditch the Processed Food – Processed foods are a major cause of obesity in North America, so you need to avoid them at all cost. The best approach to any diet is one that focuses on natural, whole foods.

3. Don’t Focus on Exercise Alone – There’s a lot of confusion surrounding this issue, and a lot of people think that exercise alone will lead to weight loss success. The truth is, real weight loss requires a combination of regular exercise and a healthy diet. In fact diet is one of the largest components causing your belly to look pudgy, and even though eating right is always not the most convenient having smart supplements on hand will help you get all your needs and give you extra energy, check out two of my most popular articles – Top 10 Workout Supplements for Women and Top 10 Workout Supplements for Men.

4. Keep Intense Workouts Short – Unless you’re an athlete, really intense workouts like interval training are more effective in short duration. If you try to keep at them, you’ll just burn out!

5. Get Lots of Veggies, Protein, and Healthy Fats – These should be your primary goals when it comes to your weight loss diet. Vegetables are a given, but protein is also highly effective at curbing appetite and getting you burning more calories. I always recommend a healthy protein supplement like Optimum 100% Natural Whey.

6. Lift Weights Regularly – Lifting weights and building lean muscle mass is a must for any weight loss or fitness program. Simply put, the more muscle mass you have, the higher your resting metabolic rate!

7. Get a Good Night’s Sleep – Many people overlook this one, but it’s essential. Maintaining a regular sleep routine is critical for your body to recover from your workouts and more generally fight the daily effects of stress, which can lead to weigh gain! If you’re having trouble sleeping, consider a natural sleep aid like Top Secret Nutrition Sleep.

8. Do Aerobic Exercises – Aerobic exercises (aka longer duration cardio) are often an afterthought, but they should be done on a regular basis. Aerobics give your body a break from all those intense workouts, and will keep your body toned and flexible.

9. Say No to Salt – We always hear about reducing fat, sugar, and salt in our diets, but I can’t stress enough how important it is to ditch the salt. A high sodium intake not only contributes to high blood pressure, but it also makes your body retain water, which is going to make weight loss and toning very frustrating!

10. Get Outside – So I started this list with a suggestion to get more active, and I’m ending it with this tip: Get outside! Getting active outside will improve your overall mood, which means you’ll feel more motivated to live a healthy lifestyle. It will also give you a break from the gym and allow your body to engage in more natural movements. You can’t go wrong!

Have any questions or feedback about these Top 10 Actionable Weight Loss Tips? Please leave a comment below…

How to Burn Fat: 5 Easy Steps

If you’re trying hard to burn fat and lose weight and getting frustrated with lack of results then this article will help you take a practical, results-oriented look at how to burn fat and succeed.

Let’s face it. In this busy world, sticking to a particular weight loss or fat burning routine can be challenging at the best of times. But there’s a lot you can do to improve your results.

So let’s get right to it…

5 Easy Steps to Burn Fat Fast

1. Eat More Protein – This is the first thing I recommend to all of my clients, whether they’re trying to get fit or just burn fat. Protein has a lot of benefits beyond just building lean muscle mass. It also takes longer to digest, which means it will consume more of your body’s energy and actually burn more calories as it’s digested! You’ll also feel satisfied longer from a high protein meal or snack.

To up your protein intake, I recommend investing in a high quality protein supplement like Gaspari Nutrition Myofusion, Optimum 100% Casein Protein, or a time released option like MHP Probolic-SR Muscle Feeder. For snacking, consider a protein bar like Myoplex LIte Bars.

2. Get Active Every Morning – In addition to starting your day with a high-protein breakfast or protein shake, I also recommend doing some sort of intense exercise to rev up your metabolism, even if your full workout isn’t scheduled in the morning. You could do jumping jacks, pushups, or even some power yoga to jumpstart your day.

Jumping rope is a particularly effective option because it’s a full body workout. Even 5-10 minutes of jump rope every morning is enough to give your metabolism a major fat-burning boost. Check out this great LCD Digital Jump Rope.

3. Drink Green Tea – You’ve heard it before, but there’s quite a bit of science behind this one. Green tea has been shown to significantly increase your resting metabolic rate, which means you’ll burn more fat and calories throughout your day.

The only problem with drinking cups of green tea is that you need to drink a lot to see the effect. This is why I recommend adding a green tea extract to your diet. It’s easier, more effective, and won’t have you running to the bathroom every hour! Irwin Naturals Green Tea Fat Metabolizer is a great option.

4. Take a Linoleic Acid Supplement – This is another one that’s totally backed by science! Linoleic acid is a naturally occurring essential fatty acid that’s been shown to improve your body’s ability to burn fat AND build lean muscle mass, so you can’t go wrong here.

One of the best-selling linoleic acid supplements on the market is Magnum Nutraceuticals CLA. I would highly recommend this product if you’re looking to get fit and ripped. It’s not surprising seeing this natural supplement on fire right now in the marketplace.

5. Lift Weights – This last one may already be a given to some of you, but I can’t overstate how important resistance training is to your fat-burning efforts. Weight training increases lean muscle mass, and lean muscle mass has a direct impact on your body’s ability to burn fat. Simply put, the more lean muscle mass you have, the higher your metabolic rate. So start hitting the gym cause it is one of the most common questions I get from people who are doing tons of cardio but not seeing fat loss results.

Have any questions or feedback about how to burn fat? Please leave a comment below…

Healthy Habits to Put in Place

Given all the media focus on fitness and obesity, it’s not surprising that so many people are concerned about their health.

But worrying about your health doesn’t always translate into healthy habits. The sad truth is, all that information can get confusing, and many of you are still left wondering the best way to improve your health.

This article takes a look at 5 basic healthy habits that you can easily put in place today. Making these simple lifestyle changes can really go along way when it comes to looking and feeling your best!

5 Healthy Habits to Put in Place

1. Start Your Day with a Stretch – Flexibility training is one of the best things for preventing aging and strengthening your muscles. If you’re already involved in a strength training program, stretching can really complement your workouts and improve your muscle recovery and endurance.

I recommend getting in the habit of stretching for about 10 minutes every morning, before you embark on your day. To get the most out of your stretches, you might want to invest in a great set of exercise bands. Check out these Latex Stretch Bands.

2. Increase Your Antioxidant Support – You’ve probably heard about the benefits of antioxidants, but are you taking the necessary steps to increase your antioxidant support? Antioxidants improve the health of your cells, boost your immune system, and keep your skin looking young.

I recommend increasing your intake of vitamin-rich foods, and also supplementing with a green tea extract like NOW Green Tea Extract or an advanced multi-vitamin support like Armor-V Vitamins.

3. Up Your Protein Intake – Protein is the most effective nutrient for supporting lean muscle mass and increasing your metabolism. Not only will you improve your strength training and toning workouts, but you’ll also feel more satisfied throughout your day. Believe it or not, just eating protein burns more calories than eating other foods!

I recommend getting around 20 grams of protein in every meal. A good start to your day should include a healthy source of protein every morning. Gaspari Nutrition Myofusion and Vega Complete Whole Food Health Optimizer are great options for protein supplements – use them as a snack or in a meal replacement shake.

4. Track Your Fitness Progress – Keeping track of your weight loss and fitness goals is probably one of the most significant predictors or success. Writing things down on paper is not only a huge motivator, but it also allows you to see your successes more clearly.

I recommend keeping a fitness or weight loss journal and tracking measurements, diet, and exercise on a daily basis. The Fitlosophy Fitbook is a great tool for doing just that!

5. Stay Hydrated – No matter what you’re doing or how much you’re working out, you need to stay hydrated. The benefits of water really can’t be overestimated. Water will keep you looking and feeling younger, and it will also help curb cravings and keep you feeling full.

Healthy Habits to Put in Place – Conclusion

Remember, these healthy habits should only be the beginning. Start here, and keep working on it! There’s always more you can do to improve your health and wellness.

Have any questions or feedback about healthy habits? Please leave a comment below…

5 Foods to Never Eat

When it comes to getting fit and toning up, the right diet means everything.

And if your fitness goals include getting a six pack, your diet is probably the most important factor to the success of your goals.

But there’s a lot of information floating around out there about what to eat and what not to eat. At the end of the day, it can be difficult sorting it all out, even for fitness experts like myself.

The truth is, the lines often get blurred, and a lot of your food choices really do come down to your own personal goals. Amount of protein, calorie restriction, fiber intake, it should all be adjusted according to your own lifestyle and program.

But there are a few foods that everyone living a healthy lifestyle should avoid, no matter the details of your own fitness plan. Let’s look at 5 foods you should never eat!

5 Foods to Never Eat

1. High Fructose Corn Syrup – You’ve probably heard about it, but this item definitely tops the list of foods you should never eat. This is a high-calorie sweetener extracted from corn that essentially kills your dieting and toning efforts. Your body can’t process high fructose corn syrup the same way that it does table sugar, so it’s more likely to be stored as fat deposits and mess up your blood glucose levels. Watch your labels!

2. Potato Chips – Sorry, but this one’s another given on this list. Potato chips (and French fries) are a starchy snack, in addition to being loaded with trans fats as a result of frying. In fact, I would probably suggest avoiding all fried foods if you’re really trying to tone up. Trans fats are the worst for your waist line!

If you’re looking for a good option for cooking at home, try using Nutiva Organic Extra-Virgin Coconut Oil. It contains a unique type of fat that actually promotes weight loss.

3. White Flour – I talk about this one quite a bit, and it’s one of the first things I tell my clients to give up. White flour (also referred to as enriched or bleached flour) has basically been stripped of most of its nutrition (vitamins, proteins, fiber). When you ingest it, it’s pretty much instantly converted to sugar by your body, which isn’t good for controlling cravings! Go whole grain, period.

4. Frozen Dinners – Here’s the deal with frozen dinners. They’re full of preservatives, they’re lacking in vitamins and nutrients, and they’re almost always full of chemicals or altered in some way. Always choose fresh, even if it’s a bit more work.

5. Fast Food – Okay, not all fast food is horrible for you nowadays. If you’re smart about it, some fat food can work with a healthy diet, but you really need to be smart. For the most part, fast food is full of trans fats, sugars, and white flour, so it’s all around a bad option for a fit body. Even salads offered by fast food joints include ingredients (eg. the dressing) that are full of fat!

If you’re living a busy lifestyle and need a healthy snack on the go, check out these healthy whole food protein bars – Vega Whole Food Energy Bar.

Have any questions or feedback about 5 Foods to Never Eat? Please leave a comment below…

How to Fight Food Cravings

If you’re trying to lose weight and get fit, then you know how frustrating food cravings can be!

Food cravings can really get in the way of your goals and make a good day feel like torture. But there are some simple and easy tips to help keep these cravings at bay. Don’t let food cravings stop you from reaching your fitness goals!

Let’s take a look at some tips for fighting food cravings.

How to Fight Food Cravings

1. Eat Frequently – This tip always seems to surprise people in the beginning, but I’m not saying you should be eating more food. I’m simply suggesting that you should be eating smaller meals more frequently throughout the day (between 5 and 7 meals should do it). Not only will this help you fight cravings, but it will also keep your metabolism boosted throughout the day, meaning you’ll burn more calories and fat.

2. Eat More Protein – Protein is a great way to fight food cravings, because it keeps you feeling full for longer! Every meal of your day, including snacks, should include at least 10 grams (and up to 20 grams) of protein.

Protein also contributes to lean muscle mass, and it actually uses up more calories just to digest it, so it’s a great option whether you’re trying to lose weight or get ripped.

This is one of the reasons I recommend investing in a high quality protein supplement. Some great options include Gaspari Nutrition Myofusion, Optimum 100% Natural Whey, and Vega Complete Whole Food Health Optimizer for those looking for a vegetarian or vegan option. Use it in a meal replacement shake or as a snack when those cravings get tough!

A tasty protein bar, like Promax Protein Bars, can also be a helpful option.

3. Shop Smart – This is really where it all begins. By making the right food choices at the grocery store, you’ll be making things a lot easier at home. Here’s what I suggest: In addition to buying foods with whole grains, low in fat and sugar, and vitamin-rich, you should also be buying foods that help to fight cravings. This means buying foods that are high in protein or that really satisfy your palette. Nuts are great snacking options, and fat-free Greek yogurt with a bit of honey can really satisfy your sweet tooth.

4. Drink Tea – That’s right, drinking tea can actually eliminate food cravings. Depending on your particular taste, you can easily find a tea that works well for you. I actually recommend having a variety on hand to satisfy different cravings. You can even get teas that mimic the flavor of chocolate, which can be a great craving-fighter.

I always recommend green tea to my clients, because it’s been shown to satisfy cravings and increase your metabolism. For an additive metabolism-boosting effect, you can also supplement with a great green tea extract like Irwin Naturals Green Tea Fat Metabolizer.

How to Fight Food Cravings – Conclusion

Use these 4 simple and easy tips, and I guarantee your food cravings will be a lot easier to manage. Plan ahead, be smart, and talk yourself through it. In the end, no matter what strategy you adopt, you’re still going to have to do some effective self-talking to fight those food cravings. But these tips should make things easier!

Have any questions or feedback about how to fight food cravings? Please leave a comment below…

Exercise and Anxiety

I talk a lot about the physical benefits of exercise. But in addition to getting ripped and losing weight, there’s one other benefit to exercise that shouldn’t be overlooked.

Straight to the point, exercise also reduces stress, improves feelings of wellbeing, and fights anxiety.

Combined with the physical benefits, who wouldn’t want to live a fit and active lifestyle? This article looks more closely at the important (and potentially life-changing) associations between exercise and anxiety.

The Low-Down on Exercise and Anxiety

Let’s face it, we all live in a stressful world, and it only seems to be getting more hectic as time passes. That’s why it’s more important than ever to fight stress and reduce anxiety – so you can live your best life!

Exercise is one of the best options for coping with our anxiety-inducing lives. On a physiological level, exercise helps to lower your blood pressure (high blood pressure results from too much stress) and support your immune system. It also releases anxiety-busting chemicals like norepinephrine, which is a great way to combat anxiety and depression.

The research is pretty clear on the issue. A recent report from the American Psychological Association noted that years of scientific research have shown that active people have significantly lower rates of anxiety compared to people who lives less active or sedentary lifestyles.

So what’s really happening behind the scenes? Scientists claim that it’s a lot more than just the release of stress-fighting chemicals or the lowering of blood pressure. It seems that exercise actually better prepares your body for stressful encounters in the future, by helping the physiological systems involved in stress communicate better and mount a more effective response.

On a behavioral level, exercise also promotes healthier behaviors. By reducing the stress and anxiety in your life, you’re less likely to engage in unhealthy behaviors like drinking and binge eating, which can completely throw off your dieting and weigh loss efforts. Combined with the increased levels of cortisol resulting from stress (which contribute to obesity over time), you can see how important this matter is. Stress really can make you fat!

And on a social level, exercising and working out also appear to make you a more pleasant person to others. A recent study published in the Journal of Business and Psychology revealed that work stress is significantly reduced by exercise. Bosses and managers received particularly strong benefits from exercising more, making them easier to deal with among their employees.

The Anxiety-Busting Exercise Plan

So if you’re not already exercising and are looking to reduce your anxiety, here’s the plan:

First, I want you to be doing at least 30 minutes of cardiovascular exercise 4-5 days a week. This will have a huge impact on your stress and anxiety levels and improve your overall mood. But in addition to this, I also want you to get in at least 3 days of resistance training, even if it’s only 20 minutes a day. It will help increase your metabolism, which will make you less stressed out about your weight loss efforts, and it will make you happier with your overall appearance by making you look more lean and toned.

Some other great tools for your anxiety-busting tool box include a multi-vitamin to help reduce stress, like Optimum Opti-Men and Optimum Opti-Women, and an omega-3 fatty acid supplement like AllMax Nutrition Omega 3, to support healthy brain functioning. Combined with regular exercise, you’ll be feeling more relaxed in no time!

Have any questions or feedback about exercise and anxiety? Please leave a comment below…

7 Powerful Weight Loss Tips

Trying to lose weight, tone up, and get fit?

Well it’s time to take things up a level…starting today!

It’s important to remember that weight loss is essentially a science, one which implicates diet and exercise as key factors in seeing results.

My exercise tips have been pretty clear – you need to combine resistance training (weights) with intense cardiovascular exercise in order to burn fat and lose weight.

But the other major component to any weight loss program is diet. And here’s where a lot of the science comes in to play. Your body is a machine, and getting it to work in a particular way can lead to amazing weight loss results. Keep reading to find out how…

Here’s how it works when you eat sugars and starches: Your body experiences a sugar spike, which leads to increased insulin levels that will start locking fat into your cells – so that it can’t be used for energy production! This can become a vicious circle, because following the insulin spike, you’re just going to be left craving more sugar.

So you need to find ways to prevent this cycle and get your body working at its best. This article looks at 7 powerful tips for doing just that. Let’s get started…

7 Powerful Weight Loss Diet Tips

1. Have a Salad First – By eating salad before every meal, you’re going to take in a lot of fiber that will essentially “trap” a lot of the sugars and starches from your meal, preventing their storage as fat. The fiber from the leafy greens will then take longer to digest, preventing your blood glucose levels from spiking and holding cravings at bay.

2. Eat Fatty Snacks – Surprisingly, this is actually an effective way to keep you feeling full for longer. By eating a fatty snack (such as nuts or a piece of cheese) before a meal, you’ll actually cause your body to slow down digestion.

3. Use Vinegar – Vinegar is a great condiment to use when you’re trying to lose weight, because it actually deactivates enzymes involved in converting starches into sugar. This will help a lot when it comes to eating carbs, like breads and pastas. Just a tablespoon or so at the start of your meal (for example, on a salad) works great!

4. Don’t Overcook Veggies – The less you cook your vegetables, the better they are at soaking up starches and sugars (so that they can’t be stored as fat) and keeping you feeling satisfied. Try roasting vegetables or lightly steaming them.

5. Eat More Protein – Although protein causes an initial insulin response, it actually decreases the total quantity of insulin released for an entire meal. Protein also keeps you feeling fuller and burns more calories during digestion. This is why I always recommend using protein supplements and bars in your weight loss plans. Check out the great-tasting Gaspari Nutrition Myofusion or these amazing protein bars – Myoplex LIte Bars.

6. Save the Sweets for Dessert – By eating refined sugars after an entire meal, you’ll actually reduce insulin spikes because of the food that’s already digesting. This is why you should also avoid sweets as snacks between meals.

7. Have a Glass of Wine – This last one sounds pretty easy! Alcohol actually slows down your liver’s glucose production during a meal, by as much as 25%. Although you have to watch the calories that come with alcohol, a glass of wine with dinner can be a great option – and one that might also help give you a break from your strict dieting efforts!

Have any questions or feedback about these powerful weight loss tips? Please leave a comment below…

How to Get a 6 Pack

6 pack abs are probably one of the hottest topics in fitness.

And it’s not surprising. It’s something that’s become idealized in our culture, and many of us aspire to having a washboard abdominal section.

If you’ve actually tried to get there, you’ve probably realized that it’s a lot tougher than you thought. Unless you’re endowed with some amazing genetics and a crazy fast metabolism, getting 6 pack abs is going to be a bit of a challenge.

I’ve offered up a number of great abdominal and core workouts over the years, and these are an important piece of the 6 pack battle. My most notable ones are Total Ab Workout in 30 Minutes and this Amplified Ab Workout Routine.

But the first step to getting a 6 pack is realizing that ab workouts simply aren’t enough. You can work out your abs all you want, but if you’re not making any efforts outside of the gym, you’re never going to see the fruits of your labor.

So what’s the secret to getting a 6 pack?

Simply put, a strict diet.

It’s not the only thing I’d recommend. You need to be getting in a solid, total body workout every week as well. Squats, deadlifts, and leg presses are all great for developing your midsection. Getting in some cardio or interval training is also key to revving up your metabolism so you can show off your efforts.

But when it comes down to it, a strict diet is probably the biggest factor. When it comes to training your abs, you can really only pack on so much muscle down there, because your abdominal muscles (including your obliques) are a pretty small muscle group in comparison. Diet is key.

Here’s what you need to do: First, realize that if you’re working out regularly, you can increase your daily caloric intake to at least 2500 calories a day. You actually need this to support your fitness efforts. And this needs to include a ton of protein. So make sure you’re including a high quality protein supplement like Optimum 100% Natural Casein or MHP Probolic-SR Muscle Feeder which are a little slower to absorb then most proteins and therefore are less likely to be stored as fat.

Aside from protein, all the basic healthy rules apply – but you need to be really strict about these to see results! Cut out the sugar and unhealthy fats (saturated and trans fat) and eat whole foods rich in vitamins and nutrients. Go with whole grains all the way. Seriously, these rules may seem obvious, but they don’t mean much if you can’t stick to them!

Some other sacrifices are necessary. I’ve learned that cutting out alcohol is also important, because the calories are just too high. You also don’t want to eat too much fruit because the sugars will still lead to fat deposits if eaten in high quantities. I never recommend a no-carb diet, but a low-carb diet is another big one. All of these diet tips will help reveal your 6 pack – so do what you can!

Supplements to Support a 6 Pack

There are a number of highly effective supplements on the market to support a healthy, 6 pack diet. Here are my top picks (in addition to a high quality protein):

• Muscle Pharm Shred Matrix for getting ripped and showing off those washboard abs!
• Muscle Pharm Assault is a pre-workout complex designed to take your weight lifting to the next level. This supplement will give you the edge you’re looking for at the gym!
• Scivation Xtend is an intra-workout supplement for improving muscle endurance and recovery.

Have any questions or feedback about how to get a 6 pack? Please leave a comment below…

How to Tone Arms

Toning any part of your body can be a bit of a challenge, depending on your goals and experience.

And although spot toning (toning a specific part of the body) can be especially difficult, arms are a common body part in need of toning.

Many women complain of “flabby” arms, even if they’re not carrying a lot of weight everywhere else on their body. But just because the rest of you isn’t overweight, that doesn’t mean that your whole body isn’t in need of some toning. The truth is, if your arms need to be toned, this is probably true for the rest of your body.

So how can you tone your arms?

The first step to toning your arms is to simply get in better shape and burn more calories than you’re currently burning. This will help to burn off any fat deposits that might be giving you those flabby arms.

A great jumpstart to any fat-burning routine is to take a natural weight loss supplement like NOW Green Tea Extract or Irwin Naturals Green Tea Fat Metabolizer. These are great options for boosting your metabolism and seeing faster results. And of course diet is key – cut down on sugar, fat, and sodium (it leads to water retention), and increase your intake of fiber, protein, and vitamin-rich foods.

Adding or increasing your cardiovascular exercise is also a highly effective method. You should aim for at least 30 minutes of cardio exercise 4-5 days a week to see significant results. Although cardio is great, high intensity interval training (HIIT) can give you twice the kick in half the time. Check out my article on HIIT here.

But all of these things are only going to help you burn some extra fat and calories. Although this is important, it likely won’t be enough to give you the toned arms you’re looking for.

So what’s the missing piece?

Resistance training, simply put.

If you’re not already incorporating weights into your fitness routine, you need to start today. Combined with a reduced body fat percentage, nothing will give you a more toned look than lean muscle mass. Lean muscle mass helps to smooth out and tighten your body, and it doesn’t take much time to notice the results.

And don’t worry, you’re not going to bulk up. Stick with high reps (12-15) and moderately intense weight, and you’ll burn calories while toning up. If arms are your major concern, then you can definitely focus on this area, but I promise you’ll have the best results with a full-body approach.

To focus on toning your arms, here are some great exercises I recommend. All of these exercises focus on your biceps and triceps (the major muscle groups in your arms).

Arm-Toning Exercises

1. Alternating Bicep Curls (view exercise)
2. Seated Triceps Press (view exercise)
3. Bicep Curls (Facing Bench) (view exercise)
4. Lying Triceps Extension with EZ Bar (view exercise)
5. Cable Tricep Push Down with Rope (view exercise)
6. Concentration Curls (view exercise)
7. Cable One Arm Triceps Extension (view exercise)

One final word on getting toned arms…

Don’t forget to support your lean muscle mass with a high-quality protein supplement. You’d be surprised at the difference this can make! Check out my favorite, Gaspari Nutrition Myofusion. The Delicious Vanilla tastes great!

Have any questions or feedback about how to tone arms? Please leave a comment below…

Workout Motivation with Pyramiding

When it comes to lifting weights and hitting the gym, there’s a lot of terminology out there that may make things intimidating or down right confusing.

But when it comes down to it, it’s all pretty simple. This article looks at pyramiding – which is just a fancy term for a simple yet highly effective lifting technique that can be incredibly motivating.

Pyramiding is a basic method for exhausting your muscles and taking your sets to the max. Just like the base of a pyramid, your sets are going to start wider (or bigger) and move downward in size, until the last set is comprised of low reps at high weight.

Aim for 3-4 sets per exercise when pyramiding. The first set should include a high number of reps (at least 15) with a lower-than-usual weight. Then increase the weight as you move from set to set, gradually decreasing the number of reps. Your last set should reflect the top of the pyramid, in comparison to the bottom. Here’s an example:

Set 1: 15-18 reps
Set 2: 10-15 reps
Set 3: 8-10 reps
Set 4: 6-8 reps

Pyramiding can be applied to literally any resistance workout or exercise, so the options are endless!

This is a popular method among bodybuilders. It’s a great way of adding some variety to your workouts and jumpstarting your muscles! It’s also great for toning up and building lean muscle mass, because you’re incorporating high-rep and low-rep exercises in the same workout.

Getting Motivated with Pyramiding

In addition to adding some variety to your routine and fighting boredom, pyramiding is also a great way to shock your muscles. This will help you pack on the lean muscle mass and see some great results in no time! For this reason, it’s a great method for breaking through plateaus.

Pyramid sets also help you reach exhaustion and get to muscle failure faster, which means your muscles will come back even bigger and stronger following recovery. This is key to making gains in your workout. The biggest mistake people make is doing the same exercises and routines over and over again. Pyramiding is a great way to get motivated and see real results in your workout.

Getting the Most out of Pyramiding

To get the most out of pyramiding and see real results fast, take advantage of some of the leading supplements on the market. I’d recommend a good pre-workout supplement combined with an effective recovery supplement to repair those muscles and return to the gym even stronger. Here are some great options you should check out:

• A tasty whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try Gaspari Nutrition Myofusion.
• An energy boosting supplement to help you get the most out of your workouts. Try Muscle Pharm Assault.
• An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend, which contains branched chain amino acids.
• A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.

Have any questions or feedback about Workout Motivation with Pyramiding? Please leave a comment below…

Knee Pain Treatment

Let’s face it, injuries happen. And when you’re working out hard and exercising regularly, they’re even more likely to happen!

But they don’t have to. When it comes down to it, there’s a lot you can to do prevent injuries and manage the pain when they do occur.

Knee injuries are one of the most common injuries I’ve seen in my experience as a personal trainer (second only to shoulder and back injuries). Runners have to be especially cautious when it comes to injuring their knees, as the impact can wear on the joint over time.

And knee injuries can really interfere with daily living. Not only do they throw a major wrench in your fitness routines (especially if you’re a cardio buff), but they can also take a long time to heal because we use our knees whenever we’re active.

So I thought I’d review some of the common treatments of knee pain, and also follow up with some basic steps you can take at the gym (or outdoors) that will help you prevent strain and injury to these critical joints.

It’s also important to understand that there are a number of potential causes of knee pain. Knee pain can be caused by a sudden injury, an overuse injury, or by an underlying condition, such as arthritis. Treatment will vary depending on the cause, and symptoms of knee injury can include pain, swelling, and stiffness.

So what can you do to treat knee pain?

Believe it or not, depending on the nature and cause of your knee pain, exercise can actually help you treat and/or manage the pain. First, exercise can strengthen the ligaments and muscles surrounding the knee joint, allowing your body to better cope with (or heal from) the underlying cause. Exercise can also raise your pain threshold, allowing you to better manage your pain on a daily basis.

Here are some powerful tips to take into consideration when you are exercising but wanting to treat (or avoid) the pain:

• When squating: make sure your knee never goes over your toe.  That means your feet should be shoulder width apart, and as you come down you feel your quads and do your best to push your butt out.  If you have knee pain you should avoid going down too far.
• For those who are runners, I hate to say it but you simply need to stop running especially on pavement until your knee pain subsides. Instead try low-impact cardio like elliptical machines, biking or even rowing. These exercises will help you strengthen the ligaments surrounding your knees.
• Massage and physiotherapy are other effective treatments for knee pain (or pain of any kind). The best thing you can do is to see a physiotherapist as soon as possible following your injury or onset of pain.
• Aside from this, doctors may prescribe over-the-counter medications or recommend surgery depending on the severity and source of your knee pain.

How can you prevent knee pain and injury?

Treatment of pain should be taken seriously, but I’m a huge proponent of preventing pain and injury in the first place. If your workouts are intense, or you run regularly, the first thing you need to do is make sure you’re using proper form and equipment.

When it comes to the gym, I’ve seen many people injure their knees during heavy leg workouts, simply because they don’t know proper form. Shoes are also critical, when it comes to the gym or running outdoors. I’m a big fan of the Nike Vomeros for Men and Nike Vomeros for Women because of their supportive structure and great cushioning to reduce impact on your joints.

Recovery supplements are also extremely helpful in preventing injury and repairing the muscle and other tissues that surround and support your knee joint. Here are some top sellers that I have read great reviews on:

• Scivation Xtend – An effective blend of BCAA’s, some of the most effective amino acids for muscle recovery and repair.
• Advanced ALLFLEX – An incredible formula of natural joint-support ingredients (I personally found this to be quite effective).
• MHP Probolic-SR Muscle Feeder – A fantastic sustained release protein supplement for maximum amino acid support.
• AllMax Nutrition Omega 3 – Omega 3 fatty acids have been shown to help with lubrication of joints.
• NOW Acai – antioxidant rich acai berries are great in fighting free radicals and helping the immune system with recovery.

Last but not least important to knee pain treatment is a smart flexibility training plan. Make sure you are spending at least 10 minutes each day after your workouts working on stretching out all muscles of your legs. If you haven’t yet you can read my flexibility training routine for some ideas of powerful and effective stretches.

Knee Pain Treatment – Conclusion

Remember, do things smart and safe, no matter your workout goals. You don’t need to hurt yourself to make significant gains. But remember, if you do find yourself with a lot of knee pain, see a doctor first.

Have any questions or feedback about knee pain treatment? Please leave a comment below…

Easy Weight Loss Secret

I’m always looking for new weight loss tips for my clients, and what better place to look than science?

Scientists have had a lot of things to say about weight loss over the years. We still hear stories on the news about the effectiveness of diets, or the health risks of certain foods. If you’re like me, this information tends to get overwhelming and a bit confusing at times.

But there’s still a lot of valuable information that comes out of it all. I’ve found that psychology can be particularly valuable, because when it comes down to it, weight loss and dieting are all about behaviors.

And in order to effectively lose weight, you have to get your behaviors in check. This includes both dieting and exercise.

A new study from the Journal of Applied Cognitive Psychology has revealed some important information about our behaviors that may just help you get a bit closer to your weight loss goals!

We’ve all heard it before – when it comes to the fridge, we’re more likely to eat items at the front, so placing the junk food at the back of the fridge can actually help us make better food choices.

But this new study suggests that there’s another factor at play – whether food is placed in the middle or at the sides.

That’s right, researchers from the U.K. have found that people are more likely to choose items in the middle rather that at the ends of a row. And it’s not just limited to food – it applies to pretty much everything we choose, including groceries, clothing, and even responses on a survey.

In three separate experiments, researchers tested participants’ preferences based on the location of items. In the first two, half of all participants most preferred to look at pictures that were located in the middle of a row. In the third test, the majority chose the middle pair of socks in a row.

What’s important is that it didn’t matter if the rows ran horizontally or vertically. And this is where things get important for weight loss!

The Weight Loss Secret:

When it comes to your fridge and cupboards, you need to do a little rearranging. Not only do you want to place the healthy items at the front, but you also want to put them smack dab in the center of everything.

Since research also shows that making items hard to reach deters us from bad choices, you may want to utilize the middle of the bottom shelf in your cupboard or pantry. But when it comes to your fridge, you definitely want to keep the healthiest foods right in the middle. Consider making the middle shelf the place for all your fruits and veggies, and work your way outward.

This is just one more small change that can really make a big impact, even when you don’t know it! Remember, most of our behaviors are based on unconscious processes and habits. Taking advantage of these behaviors and shifting them in small ways can bring you a lot closer to your weight loss goals!

Have any questions or feedback about weight loss or this weight loss secret? Please leave a comment below…

High Intensity Training & Body Fat

Like many people out there, you may believe that burning body fat requires a lot of cardio especially if you are trying to tone your thighs and butt.

Although cardio can help you burn extra calories and fat, you may want to rethink things a bit.

The truth is, cardio is just okay when it comes to burning body fat. All in all, it may not really help you reach your long-term fitness goals.

So what’s the answer? High intensity training.

High intensity and high intensity interval training (HITT) are actually more effective methods of attaining a lean, toned body and burning crazy amounts of fat in shorter periods of time.

High intensity training involves really intense bursts of energy and physical activity that typically can only be maintained for a minute or so. A good example is sprinting, which effectively increases your heart rate in just a few seconds and has you burning a ton of calories and fat in the process.

High intensity training is also great for improving your lung capacity and for building lean muscle mass. You also won’t burn any muscle tissue, which is a major problem with sustained low intensity cardiovascular exercise, like jogging. These old methods of weight loss are not going to give you the toned physique you’re looking for.

In fact, I would recommend replacing all of your traditional cardio workouts with high intensity training. Sprinting is one great option. You can also make use of the cardio equipment at the gym by introducing intervals to your routine (check out my workouts Ultimate Treadmill Workout Routine & Elliptical Workouts). Rather than a steady pace, try alternating between 2-minute intervals of high and low intensity. This will help you make major gains in your cardiovascular capacity and have you burning a lot more fat.

Burpees are another great option for high intensity training, as are walking lunges. You can also incorporate high intensity training into your typical weight training program by alternating quickly between single sets of exercises that target different muscle groups. For example, performing a set of bicep curls followed quickly by a set of tricep kickbacks. Throw in some sprinting for good measure, and you’ll be working up a sweat in no time.

If you’re looking to change things up and get intense about your fat burning efforts, here’s what to do: For the next month, dedicate 2 of your workout days to high intensity training. That’s right, all you’re going to do is high intensity training exercises. These workouts probably won’t last as long, but trust me, you’ll feel the burn in no time.

Sprinting is a great option if you’re starting out and looking to get intense. It can be done outside, or you can make use of a local gym. But if you can’t find the right space, then utilize some cardio equipment and try interval training. Just make sure you really push yourself! It’s the only way to see results.

Make sure you follow up your high intensity training sessions with a good protein shake. Gaspari Nutrition Myofusion is a great option. Combined with a good post-workout supplement like Scivation Xtend, you’ll be on your way to seeing major reductions in body fat and a more toned physique!

Have any questions or feedback about high intensity training and body fat? Please leave a comment below…

Energy Bars: Top 5

There’s definitely a lot of different energy bars out there, it seems like there’s a new one every week. But most are filled with corn syrups, sugars and other ingredients you definitely want to stay away from.

My own opinion on energy bars is that if you find the right ones they can be a great way of getting some extra fuel when you’re tight on time or on the go.

The main things you want to watch out for are the sugar,fat content, and of course having an eye on the calories as well depending on your own needs and goals. For the most part, you should however be taking an energy bar because you are going to do some intense workout and need the energy to keep you going.

That being said, there are a lot of different options available, so it’s a good idea to understand what each has to offer. This article reviews the top 5 energy bars on the market.

Top 5 Energy Bars

1. Honey Stinger Energy Bar

This is one of the best-tasting energy bars available. It’s a great option as a meal replacement, snack, or post-workout recovery bar. These are gluten free, have no trans fats, and contain 23 vitamins and minerals. They’re also packed full of organic honey, which is a great natural energy source. With 20 grams of protein and all-natural flavor, they’re a tasty and healthy option. Click here for more information.

2. Pure Naturals Crunch Bar

If you’re looking for a vegan option, then this energy bar is for you. Gluten free, all-natural, and 5-7 grams of protein makes this a great snack replacement when you’re on the go. Pure Naturals Crunch Bars come in 3 flavors – chocolate almond, peanut raisin crunch, and superfruit nutty crunch, and are packed full of healthy fruits and nuts. Click here for more information.

3. Vega Whole Food Energy Bar

Vega makes the leading vegan protein supplements on the market, and these energy bars are no exception. 100% vegan and a source of raw, vegetable-based proteins make it one of the healthiest, whole food options on the market. They’re great as a pre-workout energy supplement or as a meal replacement. Click here for more information.

4. Balance Bar

These bars are made with balance in mind, and are designed to be an effective source of energy and meal replacement. They’re also designed to support a diet high in protein and relatively low in carbohydrates. As a valuable source of vitamins and minerals, Balance Bars come in 5 delicious flavors – almond brownie, cookie dough, honey peanut, peanut butter, and yogurt honey peanut. Click here for more information.

5. Everlast Energy Bar

Rounding out the list is one of the best meal replacement options when it comes to nutritional content. With 14 grams of protein, 4 grams of fiber, and 100% of the daily recommended value of vitamins C and E, they’re a balanced approach to energy bars. They also contain 200% of the daily value of vitamin B-12 and a shot of Yerba Mate for an extra boost of energy. Check out 3 delicious flavors – dark chocolate nut, oatmeal raisin walnut, and peanut butter chocolate crunch. Click here for more information.

If you’re looking for a review of the best-selling protein bars, check out my previous article on the Top 5 Protein Bars here.

Have any questions or feedback about the top 5 energy bars? Please leave a comment below…

Fat Loss Workout Mistakes

If you’re struggling to lose fat and you feel like you’ve hit a plateau that you can’t get past, you are definitely not alone.

It’s a common problem and knowing what you’re doing wrong with your fat loss workout efforts can be extremely frustrating. It’s easy to understand though as there’s a lot of misinformation out there and things can get pretty confusing!

So I thought I’d clear up some of the confusion and review the top 5 fat loss workout mistakes.More likely than not, you’re probably making one of these mistakes if you’ve found yourself hitting a wall.

Fat Loss Workout Mistake #1 – You’re Getting Desperate

By far the number one mistake is getting desperate and not looking at things realistically. When it comes to fat loss, you can’t make huge leaps overnight. It’s important to look at things realistically and see that significant fat loss and fitness take some commitment and time.

Simply put, desperation leads to impractical and unattainable goals. And when you don’t get there as quickly as you hoped, your motivation dwindles and you become frustrated. I’ve seen this happen time and time again. So think long-term and set realistic, practical goals and make some permanent lifestyle changes to get there!

Fat Loss Workout Mistake #2 – Your Workout Lacks Intensity

Another big mistake is not hitting the gym hard enough. The old adage that “you get out of it what you put into it” applies perfectly to fat loss and fitness – you can’t be lazy! If your idea of working out is walking on a treadmill for 30 minutes while watching TV, you’re not going to lose the weight you want.

The same applies to resistance training. Lifting 5 pound dumbbells for every exercise isn’t going to do much in the long run. Realistically, you shouldn’t be doing more than 15 reps for any exercise (except core and ab exercises) – otherwise you’re simply not challenging your body as much as you should be! In other words, your last two reps should be almost impossible to complete.

Fat Loss Workout Mistake #3 – You’re Ignoring the Weights

This may be disappointing to some, but the truth is, cardio alone isn’t going to cut it. Resistance training is probably the most effective long-term solution for weight loss. Why? Because increasing muscle mass increases your resting metabolic rate, which means you’ll burn more calories even when your body is at rest. I recommend resistance training at least 3 days a week because even if you are a cardio fiend you need the underlying muscle structure in order to be able to consistently increase intensity or even variety to your workouts.

Fat Loss Workout Mistake #4 – You’re Changing Things Too Often

Everyone hears how good change is for a workout routine. And I agree, changing things up is an important factor in staying motivated and avoiding plateaus. But on the other hand, you can’t change too frequently.

It’s important that you allow your body and your muscles to progress and develop to a point where you can take things to the next level. Variety is great, but don’t make major changes to your program more often than every 2-4 weeks.

Remember variety to your nutrition plan is also a great idea and you may want to include one of these extremely powerful and comprehensive supplement combos – Women’s Fat Loss Stack, Men’s Fat Loss Stack or the new one that is getting a lot of buzz: Live Shredded Stack

Fat Loss Workout Mistake #5 – Your Only Exercise is at the Gym

Working out at the gym is important, but you need to live an active lifestyle in order to make major gains in weight loss. Whether it’s walking, taking the stairs, or playing a sport, you need to keep moving on a regular basis. Avoid being a couch potato outside of the gym and you’ll reach your goals in half the time!

Fat Loss Workout Mistakes – Conclusion

So now that you know better, make the appropriate adjustments to your fat loss workout routine and you’ll be on your way to better results! And while we’re on the subject, remember that you may also be making some mistakes when it comes to your fat loss diet. The most common? Not getting enough protein. Protein effectively improves your metabolism and curbs cravings, so if you haven’t already, add a protein supplement like Optimum 100% Natural Whey to your diet. It’s free of artificial sweetners, low in carbs and fat and good for those who have lactose intolerance.

Have any questions or feedback about fat loss workout mistakes? Please leave a comment below…

Muscle Pain and Recovery

Whether you do a lot of cardio or lift weights, you know that fitness and exercise can have a toll on your muscles.

Despite the benefits for your health, working out can put a lot of strain on your muscles and joints. So it’s important to pay attention to muscle recovery, so that you can prevent pains and injuries.

This article covers everything you need to know about preventing and managing muscle pain and improving recovery after your workouts. Pay attention – if you’re not already thinking of these things, you should be! Injuries can happen to the best of us.

Improving Muscle Recovery

The first thing you need to do is be proactive. Here are some things you can do to improve muscle recovery and prevent injuries and pain:

Warm Up – First, it’s critical that you warm up your muscles before any workout, whether your workout is cardio or resistance training. I recommend warming up for 5-10 minutes before your workout. In most cases, any piece of cardio equipment will do – just don’t push it too hard. Your warm up should be around an intensity level of 5 out of 10. Warming up will help increase your circulation and prepare your muscles.

Stretch – Second, make sure you’re following your workouts with 5-10 minutes of stretching. New research is showing that stretching before a workout can actually weaken your muscles slightly (especially before resistance training) so it is only necessary after your workouts. Stretching helps to improve recovery, prevent injury, and improve flexibility.

Take a Recovery Supplement – There are a number of supplements on the market that are really effective at improving muscle recovery. Most of these supplements include various amino acid complexes that help to refuel your muscles after an intense workout. Amino acids are the building blocks for your muscles, and they can improve recovery time between workouts. Here are a few of my top suggestions:

• Scivation Xtend – An effective blend of BCAA’s, some of the most effective amino acids for muscle recovery.
• Optimum Glutamine – Another great amino acid for speeding up recovery.
• Optimum 100% Natural Whey – Make sure you’re also taking a high quality protein supplement, which will help replenish your muscles with all the nutrients they need for your next workout.

One other supplement one of my good friends brought to my attention is Advanced ALLFLEX which is formulated especially for joint support and is one of the only ones I’ve come across that actually works.

Managing Muscle Pain

So what do you do if you are suffering from muscle pain or a muscle injury? Well, there are a number of options out there, but either way it’s important that you do something to manage the pain.

Flexibility training (stretching) and yoga are great options for overcoming an injury or dealing with pain. Two of the most common and critical pain areas for most of us is our lower back/hamstrings and shoulders, and in these cases flexibility is absolutely crucial to preventing or recovering the pain. Some advice: pay special attention to the lower back area since it is usually tied into the fact that we have tight hamstrings (back of thighs). If you don’t work on stretching this area out regularly you will have some major issues later in life so it’s worth the extra few minutes a day it takes to work on this.

The same thing can definitely be said about the shoulders and the muscles in between. When working out make sure to have your shoulder blades back with a natural curve in the spine, checking your form in the mirror will be essential for this and if you have to go with lighter weights then don’t sacrifice form just to think that you look stronger. Stretch out your chest and shoulders using a wall or by holding on to any pole.

With respect to your knees and calves if you are experiencing any pain in these areas then really focus on stretching your thighs (quadricpes) and calves especially if you are doing a lot of cardio. Icing immediately afterwards for 15-20 minutes is also a great addition to reducing any kind of inflammation.

For more serious problems, you should definitely see a physiotherapist or any specialist who can help steer you the right way. In my humble opinion, one of the most effective treatments for muscle pain is massage.

Massages are effective for a number of reasons. First, massage stimulates the release of endorphins, which means you’ll experience an immediate decrease in pain sensations. It also improves circulation to areas which are affected, which can help to stimulate recovery. Swelling is also reduced, and even your immune system will get a boost. All in all, massage is one of the best options out there so don’t postpone making an appointment like most people I know.

Muscle Pain and Recovery – Conclusion

Whether you’re managing muscle pain or just trying to prevent it, you should take all of these tips seriously. Preventing pain and injury is critical in the long-term success of any fitness plan. Manage it and overcome it so you can get back to the gym and continue to increase your intensity and add variations which tax your muscles differently as that is the ultimate secret for you to see continued results from your workouts.

Have any questions or feedback about muscle pain and recovery? Please leave a comment below…

Advanced Workout for Lean Muscle Gain

If you’ve been in and out of the gym over the past few months and just not had the drive to take it to the next level it’s time to shake it off and get ready to change things up.

This advanced workout is designed specifically for lean muscle gain in the shortest amount of time possible, so it’s going to kick your butt, there is a but though!

If you feel like you’re not quite at the advanced level then that’s ok too, just start out a little lighter and work up over a few weeks to get to this little by adding more and more of what is included below.

Afer all there’s no better time to tackle an advanced workout more than right now right? Stop making excuses and give it 150%. The good thing is that this workout is focused on training your muscles in a way that will shock them into growth and development. Over time, your muscles adapt to the same workout, so it’s critical that you change things up as often as possible.

Let’s get right to it…

Advanced Workout for Lean Muscle Gain

This advanced workout is a split workout program. This means that you won’t be working out your whole body in the same day. Instead, you’ll split up your workouts by muscle group. This particular workout splits things up in a way that should add a lot of variety to your routine.

The workout is a 4-day split, meaning you’ll work out a different group of muscles each day. The goal should be to do each workout once per week on different days. You don’t have to take a day’s rest between workouts since you won’t be focusing on the same muscles back-to-back.

For all exercises, aim for 3 sets of 8-12 reps. The slightly higher number of reps will ensure a leaner look, but drop down to 6-8 if you’re looking to do a little more bulking up. Rest for about 30-60 seconds between sets, and don’t forget to warm up before workouts and stretch after!

Day 1 – Chest & Calves

• Flat Barbell Bench Press (view exercise)
• Incline Barbell Bench Press (view exercise)
• Decline Barbell Bench Press (view exercise)
• Cable Pec Flyes (view exercise)
• Standing Dumbbell Calf Raise (view exercise)
• Seated Calf Raise (view exercise)

Day 2 – Legs & Core

• Leg Press (view exercise)
• One-Leg Barbell Squat (view exercise)
• Seated Leg Extension (view exercise)
• Seated Leg Curl (view exercise)
• Hanging Leg Raise (view exercise)
• Ab Twists with Plate or Ball (view exercise)
• Oblique Side Bends with Dumbbells (view exercise)

Day 3 – Shoulders & Triceps

• Lateral Dumbbell Shoulder Raise (view exercise)
• Tricep Dips (view exercise)
• Front Dumbbell Shoulder Raise (view exercise)
• Tricep Cable Extension with Rope (view exercise)
• Seated Rear Deltoid Raise (view exercise)
• Cable One Arm Triceps Extension (view exercise)

Day 4 – Back & Biceps

• Standing Dumbbell Bicep Curls (view exercise)
• Lying Bicep Curls (Facing Bench) (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Seated Row (view exercise)
• One Arm Dumbbell Rows (view exercise)
• One Arm Concentration Curls (view exercise)

Advanced Workout Supplements

And don’t forget to give your muscles the fuel they need to make it through these intense workouts. In addition to your workouts having the right nutrition is one of, if not the most important factor for you to really SEE the results.

• For women: Kre-a-fem is a powerful creatine formula made specifically for women wanting to increase lean muscle and yet not look bulky.
  For men: Muscle Pharm Battle Fuel is a pre-workout supplement to help increase your natural testosterone levels. This supplement will get you jacked up and performing at your peak muscle-building levels!
• USPLabs Jack3d is a pre-workout complex designed to take your weight lifting to the next level. This supplement will give you the edge you’re looking for at the gym!
• Universal Animal Flex is a complete joint support complex to help you recover from your intense weight training efforts and keep your joints lubricated.

Advanced Workout Cardio

Ok now to round it off you need to implements some intense cardio days. If you haven’t yet you can try my ultimate treadmill workout or you can take any cardio machine or cardio activity (jumping rope, biking, swimming, etc.) and apply high intensity interval training to it. Aim for 2 days a week for quick lean muscle results.

Have any questions or feedback about this advanced workout for lean muscle gain? Please leave a comment below…

Ultimate Fat Loss Diet Plan

It’s time for a whole new perspective and you now have the opportunity to do things right.

When it comes to health and fitness, you may still be looking for a fat loss diet plan that’s right for you.

Well look no further. This 4-week ultimate fat loss diet plan is going to give you results that blast away at your ab, thigh and arm fat like none other.

The focus here is on doing things right with a good solid plan in place. This isn’t another fad diet. Instead, I’m offering you some secret tips and strategies that you can implement each week to transform your fat loss efforts and revamp your lifestyle.

By the end of this month, you should have a solid foundation for reaching your fat loss and fitness goals. Doing things in steps like this is important for keeping you motivated and reaching success!

So let’s get to it…

Week 1 – The Prep Work

The first week is focused on preparing your body and your mind so that you can see your fat loss goals through to success.

The first thing you need to do is clean out your kitchen. You know the drill – no junk food, no processed food, and cut down on the fat and sugar. Replace white flour items with whole grains, and increase your protein intake. Increasing your protein will prepare your muscles and give you the fuel you need to make some drastic changes. If you’re like me and want a protein supplement that is devoid of artificial sugars then Optimum 100% Natural Whey is a great option to add to your diet to ensure you’re getting enough belly-blasting protein.

As for fitness, you’re going to start this routine with a minimum of 4 days of cardio a week at least 30 minutes per workout. Try to change things up each day if you can. You’re also going to start a resistance training routine at least 3 days a week. Aim for 1-2 sets of 12-15 reps to get your muscles into the swing of things. Need ideas on these types of routines? Pick one from the hundreds available to you in the workouts routines section of this blog.

Week 2 – Rev Up Your Metabolism

The second week is all about increasing your metabolism. Now I want to make sure you’re having a protein shake every morning (at least). Protein actually burns more calories during digestion alone! This is also the time that you’re going to increase your resistance training efforts to 4-5 days a week. Adding lean muscle mass actually increases your resting metabolic rate and allows you the ability to push through your cardio workouts with much higher intensity. This means you are creating a calorie-burning furnace that is often missed out by most women and men who get lost doing endless cardio sessions.

Week 3 – Maximize Your Calories Burned

Now that you’re feeling revved up, it’s time to take things to the next level. Here I want you to make a minor diet adjustment and decrease your carbohydrate intake to only 3 servings a day, while increasing your protein intake. If you need some variety in your protein shakes, also check out Gaspari Nutrition Myofusion. It tastes amazingly creamy and smooth and yet is low on the calories and especially on the carbs.

As for your fitness routine, decrease your cardio to 20 minutes a day and increase your resistance training to at least 40 minutes per workout 5 days a week. You’re also going to increase your weight, now aiming for 3 sets of 8-10 reps each. This will help you increase your strength.

Week 4 – Get Creative

This is where things get a bit more intense. For your cardio workouts, I want you to implement interval training. This means alternating between a couple minutes of high and low intensity. Trust me, you’ll really feel the burn! As for resistance training, create circuits by moving quickly between sets of different exercises. This week is all about getting creative, changing things up, and taking your metabolism to the highest possible level!

What about your diet? Well in this stage you can start to implement some more carbs particularly right before and within 30 minutes after your workouts while at the same time maintaining your protein intake. Can you feel your abs now?

Ultimate Fat Loss Diet Plan – Conclusion

So there it is, an effective 4-week strategy for maximizing your fat loss potential. This plan is all about variety – changing things up like this on a regular basis will help keep you motivated. If you want to extend things over a longer period of time, you can also try 2-week periods for each stage. Now go out there and make it happen!

Have any questions or feedback about this ultimate fat loss diet plan? Please leave a comment below…

Diet Motivation: 5 Powerful Tips

Staying motivated may be the hardest part of any diet plan.

And now that the New Year is here, you’re trying to start fresh and do things right.

So you could probably use a little extra push. Here are 5 powerful diet motivation tips to help you see your diet plans through to success!

Diet Motivation Tip #1 – Set Realistic Goals

Before you even start your diet and weight loss efforts, you need to be realistic about things. Not only is it important to set specific goals in the beginning, but it’s also important to set realistic ones.

One of the biggest predictors of diet and weight loss success is having a plan that you can realistically accomplish. This means setting goals that are practical and attainable in a reasonable period of time. So don’t overreach! Generally speaking, healthy weight loss using natural methods is going to produce about 2-3 pounds of weight loss per week.

And write things down. You should put your goals on paper and track your progress. This will help keep your goals in check and ensure that you’re being realistic about things.

Diet Motivation Tip #2 – Go Slow

The truth is, the best diet is one that is incorporated into your lifestyle for the long-term. A healthy, balanced diet high in protein and low in fats and sugars is the best way to go. Fad diets often ask you to make extreme changes right off the bat, and that’s why they fail. They can’t be maintained for any extended period of time.

So what’s the best way to do things? Take things slow, don’t put too much pressure on yourself, and make changes that can last. Making lifestyle changes will lead to the most success and the best results, without the rebound!

Diet Motivation Tip #3 – Expect Setbacks

This may not sound very motivating at first glance, but the more realistic you are about dieting and weight loss the more successful you’ll be. And setbacks are a reality of any diet program.

Expecting setbacks can help you keep the right mindset during your efforts and stay motivated to move past them. And plan right for the setbacks. Don’t let one little slip-up lead to an all-day binge. Forgive yourself, and move past it by making the right choices again.

Diet Motivation Tip #4 – Don’t Do It Alone

One of the biggest motivators throughout any diet or weight loss program is a buddy. Having a friend doing the same program with you can really help you stay on track.

And by the way you don’t have to take this all so seriously. Go grocery shopping your buddy and see who can find the healthiest foods and spend the least money. Pre-plan with this strategy so you have a kitchen full of healthy foods and are not lead to temptations. I whole-heartedly believe this is the best strategy to stay on track and way better than any “cleanse” that is supposed to clean out your digestive system (read my article the Master Cleanse).

The biggest factor here is accountability. Checking up with each other on a regular basis might just give you the motivation you’re looking for.

Diet Motivation Tip #5 – Reward Yourself

Believe it or not, rewarding yourself can be incredibly motivating. I recommend rewarding yourself once every week or two. And rewards can be anything from a cheat meal (one won’t hurt you, I promise!) to a new pair of shoes or a cool gadget. Having something to look forward to can help get you through the tough days!

Diet Motivation Tips – Conclusion

So there you have it, 5 powerful diet motivation tips to see you through to success. If you’re looking for that extra little boost to get you going, I also recommend trying an all-natural weight loss supplement like NOW Green Tea Extract. It can help give you that extra little push!

Have any questions or feedback about diet motivation? Please leave a comment below…

Weight Loss New Year’s Resolution

It’s that time of year again. Christmas has passed, family members have gone home, and it’s time to focus on you!

And what better way to start 2012 than a weight loss New Year’s resolution?

Weight loss and fitness are probably two of the most common New Year’s resolutions. And who can blame us, we all want to look and feel better. But you may still be missing the mark when it comes to your weight loss goals.

So let’s go over what I believe are the keys to weight loss success in 2012.

Keys to Weight Loss Success

1. Be Realistic – The truth is, most people aren’t realistic when it comes to their new year’s resolutions, especially when those resolutions involve weight loss. Losing 40 pounds in a month is simply not realistic (and in fact, it’s probably a bit dangerous).

Start by getting to know your body. Weigh yourself, take some measurements of key areas of focus, and consider calculating your body mass index (BMI). Your BMI is a good measure of how healthy your weight is based on your height. Taking account of these factors is a good starting point, as they’ll give you an idea of how far you need to go.

I recommend keeping all of this information in a notebook and doing regular self-assessments at least every 2 weeks. This is also a great way of tracking your progress throughout your weight loss efforts, and seeing progress on paper can be a huge motivation in itself. There’s actually a great notebook on the market that can help you track all of your weight loss and fitness information in one place. Check out the Fitlosophy Fitbook here.

2. Set Specific Goals – Now that you have a clearer idea of where you’re at, you need to set specific and practical weight loss goals. When I sit down with my clients to plan their workouts with them, I always set short-term and long-term goals. You need short-term goals to keep you motivated and see progress along the way, but you need that long-term goal to represent your full potential.

Be as specific about these goals as possible. For example, you can make your first short-term goal to lose 5 pounds in 2 weeks – as you work towards your long-term goal of losing 40 pounds in 6 months. You should also set a specific timeline with milestones along the way that you plan on achieving. Get visual with this. Post something on your fridge and keep all of this information in your notebook. Specific goals will increase your chances of success.

3. Execute Your Strategy – Now that you have your personal data, a functional notebook, and some specific goals to work towards, you need to know how to execute them. You should develop a specific plan as to how you’ll reach your goals. Maybe it’s hitting the gym 3 days a week, or running 4 morning a week. Something as simple as adding a yoga class to your workout routine can help you get closer to your weight loss goals.

It’s important that you view your weight loss goals as a journey, rather than as a battle. Incorporating lifestyle changes that can withstand time will be more effective than any fad diet. And I always recommend hitting things from all angles. Workouts that combine cardiovascular and resistance (weight training) are the most effective for weight loss.

And always aim for a balanced, whole foods diet low in fat and sugar. If you’re looking for a little jumpstart, then I’d suggest trying Irwin Naturals Green Tea Fat Metabolizer. It’s great for providing you with a little kick in the beginning, which can be a huge motivator for seeing your New Year’s resolution through to success! Also make sure to check out my ultra popular articles Top 10 Workout Supplements for Women & Top 10 Workout Supplements for Men.

Have any questions or feedback about weight loss New Year’s resolutions? Please leave a comment below…

Weight Loss Motivation: Thinking Outside the Box

I’ve talked a lot about weight loss motivation over the years, but it’s time to start thinking a little more outside the box.

Why? Because staying motivated is a constant challenge for most people, and at some point, it’s going to require some creativity.

The truth is, you need to rethink a lot of things in order to stay motivated for the long haul.

So here are 3 weight loss motivation tips that should get you thinking outside the box.

Weight Loss Motivation Tip #1 – Don’t Believe Everything You Hear

When it comes to weight loss dieting, I’ve learned that common sense is the best approach. There’s nothing that frustrates me more than hearing so-called experts claim that eating a certain food or taking a certain supplement will be the answer to all your weight loss goals.

And in fact, if you’ve tried any of the fad diets out there, you know they simply don’t work. They can’t be maintained long-term because they’re just too impractical. Go for a balanced approach when it comes to dieting. Eat whole grains, cut down on the fat, sugar, and salt, and watch your portion sizes. But you don’t need to cut out fat altogether. A little fat will help keep you satisfied for longer.

Increasing protein is also important as it will lead to more calories burned overall. This is why I believe so strongly in incorporating a high quality protein supplement into your diet, like Optimum 100% Casein Protein or Optimum 100% Natural Whey. These can be great ways to start your day and provide your muscles with the fuel they need.

Weight Loss Motivation Tip #2 – The Simpler, The Better

In most cases, the simpler answer is the better answer when it comes to weight loss and fitness. Most of the fad diets and ab-crunching machines out there are just money-making gimmicks. And when something sounds too good to be true, it probably is.

When I say simple is better, I don’t mean you can get away with doing less. I just mean that the traditional ways of doing things are often the most effective. So when it comes to dieting, keep it simple by eating a balanced, healthy diet. When it comes to exercise, keep it simple by getting at least 4 days a week of both cardio and resistance training that targets all muscle groups. Ignore all the fluff out there, and go for balance.

Weight Loss Motivation Tip #3 – Make a Habit out of Health

Last but not least, you have to keep in mind the difference between those who are successful in their weight loss goals and those who are not: habits. The number one trick to staying motivated during any weight loss program is to incorporate your efforts into your life – so that they become more than just weight loss “efforts.”

Turning these efforts into habits may be easier than you think. Make a schedule that works, and stick to it. Reward yourself if you have to, or get a friend to help keep you on track. Either way, you need to work at this in such a way that it becomes part of your lifestyle. And once you get there, there’s no turning back!

Have any questions or feedback about weight loss motivation? Please leave a comment below…

Injury and Preventing Weight Gain

Injuries happen to the best of us, and especially for those of who are trying sometimes a little too hard a little too quick.

Without a doubt one of the biggest worries during an injury is weight gain. Making it to the gym, or getting intense exercise of any kind, can be quite difficult depending on the severity of the injury.

But don’t sweat it. There’s a lot you can do during an injury to maintain and even improve your current fitness level.

In fact, what I recommend to most people is to consider their injury a break from their normal routine. Remember, your body gets bored with the same old thing, so this may be the perfect time to find other ways to stay fit.

Injury Strategies and Preventing Weight Gain

Injury Strategy #1: Look for New Methods of Exercise

If your injury prevents you from running or jumping on the cardio equipment at the gym, consider trying Pilates or yoga. Both of these low impact forms of exercise are great options for staying in shape and may give your muscles a bit of a boost.

In fact, many physical therapists actually use Pilates in order to increase range of motion, improve tissue repair, and recover strength and flexibility. If your injury is severe, definitely take instruction from a specialist. But yoga or Pilates classes may be great options if your injury is only minor. You can also consider replacing high impact exercise with things like cycling or swimming.

Injury Strategy #2: Start a Healthy Habit

If your injury is completely preventing you from being active, then I recommend focusing on other areas of your health. Consider taking this time to improve some other area of your life that you haven’t had time to focus on.

For example, you might want to take the time that you would have spent running to prepare fresh, whole food meals. Or, focus on establishing better sleep patterns. Even something like eating raw food or going organic is a great new habit to start during an injury, as it will help prevent weight gain as well.

Injury Strategy #3: Learn to Relax

An injury may also be a good time to work on your inner health and wellness. If you can incorporate some yoga, that’s great, but either way meditation is a really effective method of improving your overall sense of wellbeing.

If your injury is only short-term, you can definitely consider those couple of weeks a good recovery period for your muscles and joints. After weeks or months of constant working out, your body is probably in need of some major rest. But why not regain some inner peace at the same time? Try replacing your workouts with meditation, yoga or any other activity which allows you to relax your mind, and I guarantee you’ll feel refreshed and rejuvenated when you return to the gym.

Injury and Preventing Weight Gain – Conclusion

Remember, you don’t need to be out running or working out in a gym to be burning calories. Depending on the severity of your injury, just try to stay active as much as possible. Swimming, biking, hiking or taking long walks are great low impact activities. Every little bit counts.

If your major focus is resistance training and your injury is keeping you from hitting the weights, then I highly recommend taking a high quality protein supplement during this period of time. Gaspari Nutrition Myofusion is a great (and tasty) option. Combined with a recovery supplement like Optimum Glutamine, your muscles will get the fuel they need to stay in top shape during your break.

Have any questions or feedback about injury and preventing weight gain? Please leave a comment below…

Weight Loss and Hormones

You’ve probably heard how common rebounding is when it comes to dieting and weight loss.

After a few months on the diet, people fall off track and gain everything back – or worse, they gain back even more than they started with!

It’s a common occurrence, and it’s likely happened to you or someone you know. But a new study sheds light on exactly why this happens – and it may be a little more complicated than you think.

The old assumption has been, of course, that it’s all psychological. Old habits slip back in, major cravings hit, and people make up for lost time and indulge.

A recent study from the New England Journal of Medicine suggests that there’s actually a physiological reason for this rebound. Hormones seem to be playing a major role, keeping people from reaching their goals and often setting them further back.

So what exactly is going on?

First, it’s important to understand some basics. Body weight is heavily regulated by hormonal signals in the hypothalamus, which regulate food intake and energy expenditure and impact metabolism. When people diet or reduce their caloric intake, according to researchers, their hormones go a bit wild – an effect that may last for up to a year.

Essentially, obesity creates a higher body-weight set point, making it more difficult to maintain weight loss. Dieting efforts reduce weight, but as soon as these efforts are reduced, the weight comes back. In other words, it takes a lot of constant hard work to keep the weight off.

And what’s worse, the research shows that for many people, hormones are affected to the point that even more weight is gained when the diet is abandoned – not entirely due to lack of will power.

The first major lesson here is that weight loss efforts can’t be abandoned entirely. In order to avoid these rebound effects, some sort of regular exercise program and healthy diet must persist. This is why I always recommend making permanent, practical lifestyle changes. Fad diets simply don’t work because they’re too extreme and can’t be maintained, which means they’re more likely to lead to the hormonal fluctuations observed in this study.

Researchers also claim that these new findings highlight the need for drugs that effectively regulate hormones during weight loss efforts, so as to better maintain the weight loss.

But in the meantime, here are a few tips to help you stay on track:

• Eat small meals frequently throughout the day. This is a great lifestyle change that effectively leads to an increased resting metabolism, which means you’ll burn more fat and calories.
• Regularly change up your exercise routines so that you don’t get bored. And make sure you’re including some weight training in your routine – it helps increase your metabolism over the long term.
• Consider trying a natural weight loss supplement like NOW Green Tea Extract to give you that extra boost! If you’re more serious about your weight training efforts, you might also want to consider a fat loss stack. Check out these – Men’s Fat Loss Stack and Women’s Fat Loss Stack.
• Put more emphasis on your sleep. Having a healthy 8 hour sleep cycle is extremely important to hormone regulation and hence why it is called the Circadian Rhythm.

Have any questions or feedback about weight loss and hormones? Please leave a comment below…

Exercise Program Success Break-Through

So if you’re like me, you’ve probably committed to a big New Year’s resolution and have along the way run into some obstacles.

For most of us that resolution probably involved what we thought was a solid fitness and exercise routine.

But the sad truth is, most people won’t see that resolution through to success. In fact, at any time of the year, 50% of people who begin an exercise program drop out in the first 6 months! That’s an outstanding percentage, and it means that people need something to keep them motivated for the long haul.

So how can you break through your own barriers and achieve success in your own exercise program? Here’s my advice, and I share this advice based on a career of personal training. I’ve seen firsthand what it takes for people to stay motivated and achieve success.

Steps to Exercise Success Break-Through

1. Get Real – When you set your goal or your New Year’s resolution, you need to make sure it’s a realistic and achievable one. Don’t expect to run out and lose 50 pounds in a month, it won’t happen, and you’ll only get discouraged. You need to realize that it will take some time, but that it really is possible with some commitment.

2. Get Serious – The other problem that I’ve seen time and again is that many people just don’t reach high enough when it comes to their fitness goals. What I mean by this is that they don’t take the big enough steps. Your goals should be practical, but what you do to achieve those goals needs to be significant.

So, if you don’t have a gym membership, get one. If you already have one, get a personal trainer. Having a trainer even one day a week can be enough of a push to get where you need to be. Or commit to some intense fitness classes. Either way, you need to really challenge yourself. If you can’t be up for a challenge, then you’re not going to see results.

3. Get Technical – This may sound like a strange one for exercise and fitness, but remember that it’s all a science. The first important factor is diet. You need to be eating healthy and eating in a way that supports your fitness goals. I highly recommend incorporating a high quality protein supplement into your diet, as this will help you avoid cravings and fuel your muscles. Try Optimum 100% Natural Whey, one of the leading supplements on the market.

You should also be tracking your progress. I always have my clients keep track of their workouts, even when I’m not around. It’s important to be able to see your achievements on paper. A great tool for helping you do this is the Fitlosophy Fitbook.

4. Give Yourself a Jump Start – Last but not least, sometimes all we need for a success breakthrough is a little jump start. One of the best options for doing this when it comes to exercise and weight loss is an energy or fat burning supplement, depending on your goals. In most cases, these supplements will do both – give you the energy you need to have a hard workout while also increasing your metabolism. Here are a few that I recommend:

• Irwin Naturals Green Tea Fat Metabolizer
• Muscle Pharm Shred Matrix
• Basic Fat Loss Stack

Exercise Program Success Break-Through – Conclusion

No matter how you look at it, you need to start fresh in the New Year and do things a little differently than you have before. Start out by getting real with yourself, getting serious, and getting a little technical. You’ll see success in no time!

Have any questions or feedback about exercise program success break-through? Please leave a comment below…

Healthy Eating Holiday Strategies

The holidays are quickly approaching, and if there’s one thing we know to expect, it’s a lot of good food.

But that good food isn’t necessarily the healthiest, especially when it comes to the treats and desserts – or the overeating that many of us tend to do!

So what can you do to eat healthier this holiday season? Well believe it or not, there are a number of simple things you can do to ensure you don’t pack on the extra pounds.

Healthy Eating Holiday Strategy #1 – Eat Frequently

This tip is especially helpful on days when you have big dinners planned. Eating small meals throughout the day will help keep your metabolism up, which means you’ll burn more calories when it comes to dinner time. You’ll also be less likely to binge and overeat.

Many people starve themselves all day just so they can eat an extra helping of mashed potatoes or have an extra slice of apple pie. But this is the worst thing you can do if you’re worried about gaining weight. Your body will go into survival mode and all those extra calories will be stored as fat! So prepare yourself – have a solid breakfast and a few small meals before that big dinner!

Healthy Eating Holiday Strategy #2 – Eat Slowly

You may be excited for that ham or turkey, but don’t dig in too quickly. If you slow down a bit, you’ll likely end up eating less in the long run. This is because your stomach takes a little time to start feeling full.

You should also take more time chewing your food. This will also aid in digestion and prevent excess fat storage, and like eating slowly, it will mean eating less in the end.

Healthy Eating Holiday Strategy #3 – Control Your Portions

Whatever you do, don’t pile up your plate! Take small portions to start, and then go for seconds only if you still feel hungry. Remember, there are always leftovers! And you have to leave room for dessert.

When controlling your portions, try to get a good balance between the food groups. Make sure you have a decent amount of protein, as this will help speed up your metabolism and burn more calories. Also make sure you’re getting lots of veggies on your plate, and don’t overdo the breads and carbs.

Healthy Eating Holiday Strategy #4 – Enjoy

Regardless of your goals, make sure you enjoy your holiday meals. There’s always room for a little indulgence. Personally, I try to make sure I’ve put in my workouts for the week, and I always plan on a day-after workout to make up for those extra calories. You can still enjoy that dinner and dessert without putting on the extra pounds!

Healthy Eating Holiday Strategies – Conclusion

If you’re beginning a weight loss resolution in the New Year, I would recommend a fat burning supplement like Irwin Naturals Green Tea Fat Metabolizer. If you’re more serious about your New Year’s fitness goals, you should also consider a good fat loss stack. Check out this Men’s Fat Loss Stack and this Women’s Fat Loss Stack. They’ll also help you get through the holiday season!

Have any questions or feedback about healthy eating holiday strategies? Please leave a comment below…

Last Minute Healthy Gift Ideas

Christmas is just around the corner, and if you’re like me, you’ve probably left a bit of your shopping to the last minute!

And what better gift than something health and fitness related? With New Year’s resolutions soon to be set, your family and friends are sure to get a ton of use out of a health-promoting gift.

Or maybe you’re just looking for the perfect gift for that fitness guru or bodybuilder on your list.

Either way, you’ve come to the right place. Here are my top 12 healthy gift ideas:

Top 12 Last Minute Healthy Gift Ideas

1. The Stocking Stack – This is an amazing combo currently offered by Bodybuilding.com. It’s packed full of amazing trial and sample sizes of leading supplements, and includes a gym towel and water bottle. At only $27.99, it’s my top pick for the bodybuilder on your list. Check it out: 12 Week Hardcore Stack.

2. Fitlosophy Fitbook – This book offers a clean, organized option for tracking your workout and fitness efforts, and would be a great option for the beginner or advanced gym goer on your list. For more details: Fitlosophy Fitbook.

3. P90X – You’ve probably heard of this one, but for that special someone who’s serious about getting in shape this new year, P90X may be a great option. If you know someone who can’t invest in a gym membership, or simply has a tight schedule, check it out: P90X.

4. Yoga Classes – This is one my favorite gifts to give. And at this time of year, your local yoga studios probably have a whole bunch of specials on. Beginner yoga classes can really make a great gift!

5. Ab Wheel – Believe it or not, this simple piece of equipment can be a great addition to your home ab workout. It can offer a pretty decent ab workout, and would make for a great stocking stuffer. Check it out: Ab Wheel.

6. Bowflex Classic Strapless Heart Rate Monitor – Another great stocking stuffer is a heart rate monitor. This may be one of my most highly recommended pieces of gym equipment. It can help you monitor your progress and stay in your target zone. Check it out: Bowflex Classic Strapless Heart Rate Monitor.

7. 12 Week Hardcore Stack – This may be the perfect gift for the aspiring bodybuilder on your list. This package contains everything you need to get started at the gym, including a great protein supplement, a pre-workout supplement, BCAA powder for muscle recovery, a multi-vitamin, and more! Check it out: 12-week Hardcore Stack.

8. LCD Digital Jump Rope – Another great stocking stuffer idea, this electronic jump rope helps you track your calories burned, number of jumps, and more! For more info: LCD Digital Jump Rope for more details.

9. Exercise Ball with DVD and Pump – An exercise ball is an essential piece of equipment for any home gym. And this one’s a great option, as it comes with an instructional DVD packed full of ideas for exercises and workouts. Fore more info: Exercise Ball with DVD and Pump.

10. Resistance Toning Tubes – Another essential home gym option, toning tubes can offer a whole variety of exercises and workout with minimal equipment. They’re also great for anyone who travels frequently, as they take up very little space. For more info: Adjustable Resistance Toning Tubes.

11. Optimum Women’s Performance Stack – This combo is one of the best options for the woman in your life who’s starting to get serious about her gym workouts. It includes 2 top-selling protein options, a multi-vitamin designed specifically for women, and a pre-workout energy mix. Check it out: Optimum Women’s Performance Stack. Of course there is also the Optimum Men’s Performance Stack

12. Nike Vomero Running Shoes – This is my last item on this list, but another one of my favorites. These are by far the best shoes around for all your workout and fitness needs. See the Nike Vomero’s for Men here and the Nike Vomero’s for Women here. I guarantee you will be quite surprised by how much support and cushioning they provide.

Have any questions or feedback about last minute healthy gift ideas? Please leave a comment below…

Top Beginner Workout Questions

If you’re a beginner to the gym, starting your first workout routine or just want to start from scratch you probably have a lot of questions.

And let’s face it, who doesn’t? I remember my first gym experience, and I must say, it was pretty intimidating. All the machines, trying to get the right form, unsure of how much to lift, it’s all a lot to take in.

But like me, you probably had a lot of questions before you even got to the gym. Working out and lifting weights can seem like a scary thing. And truthfully, there’s a lot of information floating around out there that can make things pretty confusing.

So I thought I’d give you my perspective on things and answer the top 5 workout questions for beginners. Let’s get started…

Top 5 Beginner Workout Questions

Beginner Workout Question 1. I want to start lifting weights but I’m worried about bulking up and looking like a bodybuilder. What should I do if I just want to get toned and leaned?

A. First off, you’re not going to bulk up right away just because you start working regardless whether you are male or female. In fact, for women, bulking up is really difficult. This is because the same hormones aren’t present that make men build so much muscle mass. Regardless or your sex though, there’s a general rule of thumb if you only want to tone up and lean out.

I always recommend to my clients that they lift lighter weight at a higher number of reps if they have any concern about bulking up. Aim for sets of 12-15 reps instead. Incorporating more cardiovascular training, circuit training, and high intensity interval training into your workouts are other great ways to increase lean and toned muscles.

Beginner Workout Question 2. I do a ton of cardio, but I’m still not losing weight as fast as my friend who only works out a couple times a week. What am I doing wrong?

A. There are a number of factors that could be at play here. First, different genetics can affect your metabolism and the rate at which you lose weight. I know it’s just not fair but some of us (me included) have to work twice as hard!

Another critical component is diet, so look at what you’re eating and see where you can make improvements. Generally, you need to burn more calories than you consume in order to be losing weight. A couple great options for improving your fat burning efforts include Irwin Naturals Green Tea Fat Metabolizer and this Basic Fat Loss Stack.

Now if you haven’t yet make sure you also sign up for my free Body Transformation in 5 Days course. Over 50,000 people have already signed up and the feedback has been phenomenal.

Beginner Workout Question 3. When I’m lifting weights, sometimes I don’t feel like I’m getting enough air. What can I do?

A. While you’re working out, focus on your breathing as much as possible. You should be breathing in on the release (when you’re returning to starting position) and breathing out when you are doing the actual lifting, or the hardest part of the workout. This will ensure adequate oxygen uptake during the exercise and can make a significant difference in your ability to exert maximal force.

Beginner Workout Question 4. I get bored with lifting weights. What can I do to make it more fun?

A. Probably the best solution to this problem is to do split training (workout out different muscle groups each day of the week) and circuit training (moving between single sets of exercises without rest). Other things you can do to change it up include changing weight, changing number of reps, and changing the width of your grip.

Need more motivation? Then simply search for “motivation” using the search function on the top right hand side of the page and you will find numerous articles on the topic, but one of my favorite is definitely – Weight Loss Motivation.

Beginner Workout Question 5. I don’t have the time to work out 5 days a week. What should I do so that I still see results?

A. You can definitely achieve the same results in less time, in fact a lot of my clients get some great results just training 3 days a week but they keep in mind some fundamentals. Simple things like increasing the intensity, time, and frequency of your exercises within days can help you get the same results. The old adage of ‘quality over quantity’ applies to resistance training too!

Have any questions or feedback about beginner workout questions? Please leave a comment below…

Easy Weight Loss Tips: Stairs or Elevator?

If you’ve tried to find ways of squeezing some extra exercise into your daily routine, then you’ve probably considered taking the stairs.

Although the stairs may be the healthier option, are they really the most efficient?

Recently, researchers from the University of Saskatchewan set out to answer this very question.

So, which is it, stairs or elevator?

The Saskatchewan study, led by a group of investigators in the Department of Medicine, compared travel times between hospital floors – one of the busiest work environments out there.

What they found might surprise you…

A group of people in their mid-twenties were followed for 14 trips across 6 floors, using both stairs and elevators. Following each of their trips, participants reported their level of fatigue – a good indicator of how much taking the stairs might interfere with regular duties and overall level of energy at work.

The hospital where the study took place is a good example of the kinds of situations people encounter when faced with travel options. The hospital had two banks of elevators, with stairways located right next to each elevator. There were 18 steps between each floor, which is pretty standard.

In order to compare the efficiency of taking the stairs versus taking the elevator, researchers compared average travel times per floor. In total, 56 walking trips were compared to 336 elevator rides. All participants reported walking the stairs rather than running.

So what did they find?

The average time to travel between each floor was 13.1 seconds by stairs and 37.5 seconds by elevator. The difference in time, although it may seem trivial, adds up to 15 minutes a day! That’s right, 15 minutes a day saved by taking the stairs.

What does this mean?

First, going against our gut instinct, taking the elevator is actually a less efficient method of travel. And in a high-paced work environment, minutes can really count. Second, taking the stairs is the healthier option, providing the opportunity for some quick exercise while at work – which can improve your mood and energy level.

Researchers noted that one of the biggest problems with elevators is the wait time. A lot of time is wasted standing in front of the doors – time that could be put to better use.

As for fatigue, those who took the stairs reported an average exertion level of only 13 out of 20. And all reported being able to continue with their work duties without interruption or needing to rest. So despite what you may think, taking the stairs may in fact be one of the best ways of getting in some extra exercise.

This study is great for a few reasons. It reminds us that sometimes, the old-fashioned (and healthier) way of doing things is actually more efficient than we think. It also tells us to get creative with how we incorporate exercise and fitness into our lives. Even in a busy, fast-paced work environment like a hospital, taking the stairs saved time.

Hopefully, these findings will get you thinking differently about your daily exercise and weight loss. It turns out that taking the easier route isn’t always easier! So next time you’re faced with the decision between stairs and elevator, take the stairs, hands down.

Now to keep your metabolism at an accelerated pace you might want to also consider healthy snacking ideas for your workplace, like my recent article on the Top 5 Protein Bars – you can’t go wrong with these.

There you have it, at the end of the day those calories saved will go a long way when you add them all up every week and being smart with extra protein in your diet will fuel your higher metabolism and keep you lean and strong!

Have any questions or feedback about this easy weight loss tip? Please leave a comment below…

Weight Loss Diet Plan

Nowadays, weight loss is probably the single biggest motivation for working out and eating healthy. But it also seems to be one the biggest challenges!

When it comes to diets, things can get confusing and overwhelming.

In this article we’re going to look at 5 powerful tips to improve your weight loss diet plan.

The Weight Loss Diet Plan Problem

Most of the weight loss diet plans you’ve required require an extreme change in eating habits, especially if they involve counting calories. It doesn’t take long for most of us to experience a rebound or boomerang effect mostly because the diets are just too unrealistic.

The problem is that they can’t be maintained for the long haul, leaving you feeling discouraged, unsatisfied, and more frustrated than ever. So what’s the solution?

The Weight Loss Diet Plan Solution

Here’s what you need to do. First, throw out the fad diets and weight loss plans – you don’t need them. Instead, focus on eating a healthy, balanced diet that is geared towards burning fat while keeping you feeling satisfied.

The following 5 tips are really all you need to be on your way to weight loss. This is a comprehensive diet plan because these 5 principles can be applied time and again without leaving you bored and overcome with cravings.

After reviewing these 5 tips, start by cleaning out your kitchen so that you can start fresh!

1. Cut Down on the Bad Fats – You might not know this, but not all fats are bad for you. Try to avoid trans fats and saturated fats whenever possible, because they’re stored directly as fat deposits in your body. But other fats, like omega fatty acids and unsaturated fats, will help you maintain a healthy weight and keep you feeling full. Foods like salmon, nuts, extra virgin olive oil, and avocados are all great options.

In fact, I highly recommend taking an Omega 3 supplement, as this is the healthy fat that most of us don’t get enough of. Try NOW Ultra Omega-3, it’s a great addition to your weight loss diet plan. Studies have even shown that omega 3 fatty acids can contribute to weight loss!

2. Ditch the Processed Junk and Go with Whole Foods – Go for whole food options whenever you can. This means cutting out canned foods that high in sodium (which add to your weight by causing your body to retain water) and frozen foods that are full of unhealthy preservatives. Buy fresh ingredients as much as you can, as these are higher in vitamins, nutrients, and antioxidants.

I also recommend cutting down on starchy veggies and potatoes, and always choose whole grain and whole wheat options over white bread, rice, and pasta. These whole food options will keep you satisfied for longer because they take longer to digest. Organic options are always best and usually have fewer preservatives and chemical residues, which can disrupt digestion.

3. Eat Foods that Burn Fat – There are a number of foods that actually burn more fat simply by eating them. For example, lean protein requires your body to burn more calories during digestion. The same is true for whole grain options versus processed rice and pasta.

Adding a whey protein supplement to your diet is a great option, and can also help curb your cravings. I recommend the tasty GASPARI . Other effective fat-burning options include Nutiva Organic Extra-Virgin Coconut Oil and NOW Green Tea Extract. Fiber is another addition to your diet that helps you burn calories and stay full. A fiber supplement like Fitness Fiber can help you get the daily recommended fiber you need.

4. Don’t be Hard on Yourself – The truth is, nobody’s perfect. Trying to eat perfectly will only result in more frustration. Consider rewarding yourself occasionally, maybe once a week, and eat something that’s a little more indulgent. The occasional dessert or alcoholic beverage won’t ruin your weight loss efforts and may give you the motivation you’ve been looking for.

Other effective methods for staying motivated include using motivational pictures, sticking to a schedule, or rewarding with a new pair of shoes at the end of the month. For many people, journaling your diet habits can be a really effective tool for staying motivated and on track.

5. Get Regular Exercise – Diet is important, no doubt, but being active is a major factor in weight loss and should be added to any weight loss diet plan. A combination of strength training and cardiovascular exercise 3-5 days a week will rev up your metabolism and get you burning more fat and calories over the long term.

To maximize your workout and your weight loss efforts, I recommend a combination of the following supplements:

• A tasty, satisfying whey protein supplement. Try Gaspari Nutrition Myofusion.
• Pre-workout supplement to boost energy and burn fat – Try Muscle Pharm Shred Matrix.
• A post-workout recovery supplement with key amino acids. Try USPlabs OxyELITE Pro.

Weight Loss Diet Plan – Conclusion

Now it’s time to implement these principles. Start by cleaning out your kitchen and getting rid of the junk. Then, I recommend sitting down and writing out a weight loss diet plan that incorporates exercise. Remember, you’ll see better results with a practical and balanced weight loss diet approach!

Have any questions or feedback about this weight loss diet plan? Please leave a comment below…

Fat Loss Workouts

I’ve given you some great tips for losing weight and burning fat, but you can never have too many right? In case you missed it, check out yesterday’s article on How to Lose Weight Fast here.

So I thought I would get even more specific with things and provide you with some effective options for fat loss workouts.

As I always stress, the most effective fat loss workout is one that incorporates both cardio and strength training. We’ll first dive deep into the reason behind it all and then go into variations of fat loss workouts which are guaranteed to give you killer results…

Cardio for Fat Loss

Cardio is important for a number of reasons. It helps you burn a ton of calories and fat (and even shed that extra water weight) during the workout, and increases your metabolism for that day. It’s also a great energy booster and helps improve your overall health.

Your options for cardio are endless. The treadmill, elliptical, stair master, and bikes are all great options at the gym. And it’s easy to change up these workouts by simply adjusting the incline and level of intensity.

If you’re not a big fan of the gym, or just need some variety, use the outdoors. Going for a brisk walk, a jog, or even a bike ride are all effective cardio workouts. Another great at-home option for short, intense cardio workouts is jumping rope. Check out the LCD Digital Jump Rope, a great fat burning tool!

Introducing interval training is a great way to revamp your cardio routines and take things to the next level. With interval training, the goal is to alternate between high intensity and low intensity in short bursts, maybe 1 or 2 minutes each at most. This will help you avoid plateaus and burn more fat fast!

Strength Training for Fat Loss

Strength training is one of the best things you can do for fat loss. Increasing your muscle mass means increasing your resting metabolic rate, which means your improving your body’s ability to burn fat and lose weight over the long-term!

Just like cardio, there are a number of effective strength training strategies for fat loss workouts. If you’re a beginner, the machines are a great place to start. If you’re a little more advanced, then your options can include free weights, cable machines, and hammer strength equipment.

With strength training, variety is key. You need to keep changing things up so you don’t get bored or hit a plateau. Your muscles respond best to new things. You can change things up by doing circuit training, supersetting, pyramids, or drop sets. You can also simply adjust the weight, number of reps, or width of your grip. All of these things will help you gain lean muscle mass, which will in turn lead to more fat loss!

If you’re a beginner to weight training, here are a few extra tips. First, always start with gaining strength and packing on some extra muscle. This means high weight and low reps. After 6 weeks or so, depending on your goals, I would switch things up and focus on lower weight and higher reps. This will help you tone up and show off those muscles you’ve been building! Keep alternating between these two goals for maximum fat loss and toning results.

Okay, now on to some killer fat loss workouts! Ready for these?

Fat Loss Workout #1 – Getting Started

This beginner fat loss workout requires just 3 days a week, but if you’re new to lifting weights then it’s sure to get you burning more calories and fat.

Aim for a Monday/Wednesday/Friday split, alternating between upper body and lower body workouts. Start with 30 minutes of cardio (change it up every day), and then 30 minutes of weight training. I usually recommend incorporating core and abdominal exercises into your lower body day, but do what works best for you!

Fat Loss Workout #2 – Getting Serious

If you’re past that beginner level, then you’re going to want to hit the gym 4-5 days a week. Make sure you get in at least 20 minutes of cardio each day, followed by at least 40 minutes of weight training.

You’re weight training routine should alternate between muscles. Dedicate a workout to the following muscle groups: legs, chest & triceps, abs & core, back & biceps, and shoulder. If you can only fit in 4 days a week, then combine legs and shoulders. This fat loss workout will get you toned and ripped in no time!

Fat Loss Workout #3 – Getting Intense

Okay, so if that last workout still doesn’t seem challenging enough, then it’s time to get intense. Keep the cardio to 15-20 minutes per day, but incorporate interval training to take it up a notch. As for your weight training, aim for 5-6 days a week, alternating between major muscle groups.

Just make sure you take at least one day of rest during this schedule. And constantly change things up. For the best fat loss workout, I recommend dedicating one day a week to high intensity interval training. Check out my article on HIIT here.

Getting the most out of your Fat Loss Workouts…

For the best fat loss results, I highly recommend the following supplements. These will help you build lean muscle, improve energy during your workouts, and burn more fat and calories!

• A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.
• A pre-workout booster for energy and endurance, to help you get that extra pump. Try USPLabs Jack3d.
• An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend.
• A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.

Have any questions or feedback about fat loss workouts? Please leave a comment below…

How to Lose Weight Fast

Weight loss may be within reach, and you may be able to reach your goals faster than you think!

Want to find out how?

The biggest mistake that most people make when it comes to weight loss is only making one lifestyle change.

But the reality is, there are a number of things you can do to lose weight fast. And adopting more than one strategy at a time will have you losing the weight even faster!

So here are 5 easy things you can start doing today to lose weight fast.

1. Get Motivated

Motivation is one of the biggest challenges for all of us, including myself. And this is especially true when it comes to weight loss. The truth is, there’s a lot you can do to stay motivated to lose weight.

First, make sure you set practical, attainable goals, and write them down! Then, track your progress by keeping a health and fitness journal. I recommend the Fitlosophy Fitbook, a great tool for keeping track of your exercise routines. Watching your progress on paper can really get you motivated!

Some other motivation tips include shopping smart (don’t bring the bad stuff into your house), coming up with a detailed plan that you can stick with, and rewarding yourself. If you don’t already, I recommend rewarding yourself at least once or twice a week!

2. Eat Foods that Burn Fat

There are a number of foods that actually burn more fat just by digesting them! Lean protein, for example, requires your body to burn more calories during digestion. Adding a whey protein supplement to your diet is a great option, and can also help curb your cravings but keeping you feeling full and satisfied.

I recommend the tasty whey protein supplement Gaspari Nutrition Myofusion. Other effective fat-burning options include Nutiva Organic Extra-Virgin Coconut Oil and NOW Green Tea Extract. Fiber is another addition to your diet that helps you burn calories and stay full. A fiber supplement like Fitness Fiber can help you get the daily recommended fiber you need.

3. Ditch the Processed Foods

Go for whole food options whenever you can. This means cutting out canned foods that are high in sodium (which will add to your weight by retaining water) and frozen foods that are full of preservatives. Buy fresh ingredients that are high in vitamins, nutrients, and antioxidants. Avoid starchy veggies and potatoes, and always choose whole grain and whole wheat options over white bread, pasta, and rice.

These whole food options will keep you satisfied longer because they take longer to digest! They also help prevent drops in your blood glucose levels, which means you won’t encounter those deadly cravings!

If snacking is a problem for you, then make sure you have some healthy, high-protein snacking options at your disposal. Nuts, yogurt, and veggies are great options. There are also some good healthy options when it comes to protein bars. I recommend this whole foods, vegan protein bar: Organic Food Bar – Protein.

4. Get Moving

Although diet is key, being active is a major factor in weight loss. It’s really hard to skip this one if your goal is weight loss. I recommend hitting the gym and getting at least 30 minutes of cardio 4-6 days a week.

The trick to getting the most out of your cardio workout is changing things up. If you’re a beginner, make sure you’re choosing different equipment as often as possible, or get outdoors a couple of times a week. Changing things up will help you avoid plateaus in your workouts, which means you’ll see better results!

If you’re looking for something more advanced, I recommend introducing interval training to your cardio routine. Interval training involves alternating frequently between periods of high and low intensity. This is a great way to get your heart rate up and burn way more calories!

5. Lift Weights

A combination of strength training and cardiovascular exercise is ideal. The primary benefit of weight training for weight loss is that it will rev up your metabolism over the long run. This means you’ll increase your ability to burn more fat and calories even on your days off!

If you’re a beginner, I would suggest introducing a basic weight lifting routine to your workout. To really notice the weight loss benefits, aim for at least 4 days of weight training a week. Alternate between workouts that focus on legs and shoulders, chest and triceps, back and biceps, and abs/core.

To maximize your workout and your weight loss efforts, I recommend a combination of the following supplements:

• A tasty, satisfying whey protein supplement. Try Gaspari Nutrition Myofusion.
• Pre-workout supplement to boost energy and burn fat – Try Muscle Pharm Shred Matrix.
• A post-workout recovery supplement with key amino acids to support muscle growth and repair. Try Scivation Xtend.

How to Lose Weight Fast – Conclusion

Sound like a lot? Maybe, but once you start adopting these lifestyle changes, you’re going to notice some killer weight loss benefits! No one strategy is enough, when it comes down to it.

Keep in mind, these are not fad diet ideas. These are real lifestyle changes that will help you lose weight fast and stay in great shape!

Have any questions or feedback about losing weight fast? Please leave a comment below…