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’re probably about to commit to a big New Year’s resolution.

And for most people, that resolution probably involves fitness and exercise.

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…

Muscle Building Diet

Regardless of your specific fitness goals, you probably want to learn how to build new muscle.

Building muscle is important for so many reasons. It will help you increase your metabolism over the long-term, which means it will aid in weight loss. It also helps improve strength, balance, and posture.

And of course, building muscle mass helps in your overall appearance. Whether you’re a man or a woman, lean muscle mass helps you look more fit, toned, and overall in better shape.It will also keep you looking younger!

While weight training is one of the keys to building muscle, you can’t do it without the proper diet. Once you have a solid weight training routine planned out – I recommend hitting the gym at least 4 days a week for 60 minutes each – you need to maximize your diet for optimal muscle building.

Diet is important because without diet, you won’t provide your muscles with the fuel they need. Muscle growth depends on amino acids, the building blocks of our muscles. It’s estimated that approximately 1 gram of protein is needed per pound of body weight every day! That’s a lot of protein, if your goal is to build new muscle.

The other trick to an effective muscle building diet is getting diverse sources of protein. Different protein sources contain different types and combinations of amino acids, and your muscles need a variety of amino acids for optimal growth. Typically, animal protein contains the most complete amino acid complex, while plant protein contains the least complete. But all options can be effective in combination.

First, let’s start with some tips for increasing your protein intake.

Muscle Building Diet Tips

• Start your day with a solid serving of protein. I recommend getting at least 20 to 30 grams of protein within an hour of waking up. This will help fuel your muscles throughout the day. Protein shakes and eggs can be especially helpful at this time of day. For a good protein supplement, I’d recommend Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.
• Include a serving of protein in every meal. I would say that every major meal should include at least 20 grams of protein. This can come from lean meats like poultry or healthy seafood options like salmon or tuna.
• Snack on protein. This doesn’t mean your entire snack should be protein, but just like your meals, your snacks should include some protein. Nuts, fat-free Greek yogurt, and hard-boiled eggs are all great options for muscle building snacks. You can also invest in a tasty protein bar like Promax Protein Bars, or just go for a protein shake.
• Eat a variety of protein sources. In order to get a good combination and variety of amino acids, which will help build more lean muscle, you should always try to get a variety of protein sources in your diet. Here are just a few of the options you have: eggs, dairy, yogurt, cottage cheese, soy products, lean meats and poultry, fish and seafood, nuts, legumes, quinoa, hummus, and the list goes on! So throughout your day, try to change up your protein options. When in doubt, go for lean meats, seafood, or dairy.
• If you’re vegan, use a protein supplement. For those who are vegetarian or vegan, I highly recommend using a protein supplement. If you’re vegan, there are some options out there for you. Check out Vega Complete Whole Food Health Optimizer or Organic Food Bar – Protein.

Muscle Building Diet – Meal Ideas

Muscle Building Breakfast Idea
3 egg whites scrambled, 1 slice whole grain or flaxseed toast, 1/2 a grapefruit with some Stevia, protein shake on the go.

Muscle Building Lunch Idea
Spinach wrap with lean turkey slices (5 or 6), low fat mozzarella, 1 tbsp honey mustard, organic greens, yellow pepper slices, cucumber slices, and rosemary flakes.

Muscle Building Dinner Idea
Red-Vino Grilled Salmon – Ingredients: 1 shallot, minced, 1/2 cup red wine, 1/4 cup balsamic vinegar, 1/2 stick salted butter, softened, 1 1/2 tsp fresh thyme leaves, salt and fresh cracked pepper to taste, 2 fillets of salmon (preferably wild), 6 oz each, olive oil. Directions: Combine condiments and grill salmon in wine reduction.

Muscle Building Diet Supplements

If you’re looking for that extra muscle building kick in your diet, then I recommend including some of the following supplements. These can really do amazing things for lean muscle growth.

• A pre-workout booster for energy and endurance, to help you get that extra pump. Try USPLabs Jack3d.
• 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!
• 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.
• A night-time recovery supplement to improve sleep and muscle restoration. Try Shut-Eye.

Muscle Building Diet Conclusion

So there you have it, some tips and ideas to help you get started with your muscle building diet. This diet’s not only good for building muscle, but also a great option if your goal is weight loss. Protein helps curb cravings and keep you feeling full for longer! I don’t recommend a no-carb diet, but a high-protein diet is definitely key to your fitness goals!

Have any questions or feedback about these muscle building diet tips? Please leave a comment below…

Weight Training for Weight Loss

Still trying to lose weight but can’t figure out what you’re doing wrong?

Maybe what you’re missing is a good weight training program!

Many people make the mistake of avoiding weight training when their goal is weight loss. They worry about bulking up or they just assume that cardio is the best route.

But you want to know the truth about weight training and weight loss?

The truth is, weight training is probably the best thing you can do for weight loss. Let me tell you why…

Weight training is great for weight loss for a few reasons. First, just like cardio, weight training gets you moving, which means you’re burning calories and fat during the actual exercise.

You can increase the speed of your movements to help improve these benefits. Lower your weight a bit, and get out faster (but controlled) lifts at a higher number of reps. I recommend aiming for 12-15 reps periodically if your goal is weight loss. This helps you burn more calories while gaining lean muscle mass.

And there’s more you can do with your weight training workouts. If you incorporate circuit training, you can really keep your heart rate up during your gym routine. This means no rest between sets, and alternating between single sets which target different muscle groups. Supersetting is another great option for keeping your heart rate up. With supersets you can do two or more exercises back to back without taking a break in between and this will elevate your heart rate considerably meaning more calories burned.

But the real weight loss benefits of weight training come from the long-term metabolism boosting effects. Unlike cardio, which only raises your metabolism for that day, muscle mass maintains a higher metabolism even on days you don’t work out!

That’s right, the more muscle you have, the higher your resting metabolic rate. So regardless of whether you’ve worked out, your metabolism will naturally be higher – meaning you’ll burn more calories and fat in the long run!

This doesn’t mean you shouldn’t do cardio at all. But it does mean you should be lifting some weights, even if you need to cut down on the cardio a bit to do so. You’ll be surprised to see how much it helps with your weight loss goals!

In order to help you gain more lean muscle mass from your workouts, if you’re not taking a quality whey protein supplement like Gaspari Nutrition Myofusion then you are most likely breaking down more muscle then you are building it. Incorporating a high quality protein shake into your breakfast and post-workout snack can help you build more lean muscle – which means more fat burned. It will also help you feel full longer and fight the cravings which often sabotage your results.

I like Myofusion because the quality and taste is fantastic and doesn’t compare to the brands you find in grocery stores and even most local supplement stores. If you’ve had a hard time with the taste and texture of previous protein shakes don’t give up yet.

Weight Training for Weight Loss and Motivation

Now if you have problems with motivation which during this time of year can be most challenging then you really want to focus on planning your week in advance. Get everything ready the night before and just spend two minutes going over your workout routine for the following day.

Lately I even prepare my pre-workout energy drink the night before so I can slam it down and get my blood flow going right before I leave for the gym. I’ve found a mix of arginine and creatine is the best since arginine helps your blood vessels expand and the creatine helps you with energy to get some more reps. Mixing half a scoop of USPLabs Jack3d & half a scoop of Gaspari Nutrition SuperPump MAX is a pretty killer combo.

Post workout you should include a scoop of Scivation Xtend into your protein shake to help your muscle recover faster from your workout and trust me on this one, your results will be amplified.

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

Hugh Jackman Real Steel Workout

Hugh Jackman may just be one of the fittest lead males in Hollywood and he never shies away from any challenge when it comes to an action movie.

Lately he looked even more buff than usual as he hit the gym again for his action-packed role in Real Steel.

So how’s he getting so ripped? Keep reading to find out…

1. The Hugh Jackman Real Steel Diet

First, he knows how to eat right. Whenever he’s asked about his workout routine, Hugh Jackman always brings up diet. Not only does he eat health – lots of greens, very little fat and sugar – he also eats a ton of protein.

In one interview he even mentioned waking up in the middle of the night to have an extra protein shake! So whatever you do, you’ve gotta get the protein. Here’s how…

First, invest in one or two high quality whey proteins. I always have a couple different flavours on hand so I don’t get bored with them. I recommend checking out Gaspari Nutrition Myofusion. The Delicious Vanilla and Milk Chocolate flavors are amazing and will leave you feeling full and prevent you from eating junk food.

Second, use protein bars to snack on. There are some good ones out there and some bad ones. Two of my recommendations are Promax Protein Bars and Myoplex LIte Bars, or you can view my recent article on Best Protein Bars. Other ideas for snacking are non-fat Greek yogurt, almonds, and lentils.

2. The Hugh Jackman Real Steel Workout

For his workouts, Hugh Jackman hits it hard at the gym, and it definitely shows! He typically rotates between 2 phases of resistance training: muscle building and strength gaining. Each of these phases lasts 6 weeks, rotating over a 5 month period. If you already have a great workout routine then you can simply apply the principles below to follow Hugh’s training regimen. However, if you need a workout to reference then check out either Hugh Jackman’s Wolverine Workout or Chris Evans Workout for Captain America.

Phase 1: Muscle Building – For the muscle-building phase, the goal is to put on mass. This means lifting heavy and getting out 8-10 reps of each exercise. It also means working to failure, so you need to feel the burn!

Phase 2: Strength Gaining – For this phase, the goal is to gain strength. Why? Because increase strength means you’ll get more out of your next muscle-building phase! Here, you’re probably going to want the help of a trainer or friend.

You need to increase your weight even more, so that you’re only getting out about 3-4 reps before failure. Aim for 4-5 sets of each exercise. Add on the weight, but don’t lose your form!

Interval Training – For the last week of each phase, Jackman focused on high intensity interval training. This means doing short total body exercises and alternating between high and low intensity. You can do this to your cardio workouts as well. For a complete description of high intensity interval training, click here.

Hugh Jackman Real Steel Workout – Conclusion

It sounds intense, but if you want to get yourself into superhero, action star shape then it’s the workout for you! And if you’re worried about packing on too much mass, just increase the number of reps a bit. You may also want to consider taking an energy boosting supplement like USPlabs OxyELITE Pro, to keep you pushing through these workouts!

Have any questions or feedback about Hugh Jackman’s Real Steel workout? Please leave a comment below…

Nutrition Tips: Top 10

Sick of all the fad diets? Do you feel frustrated with what you have to eat and what you shouldn’t eat and just can’t keep things straight?

When it comes right down to it, the simplest diet rules matter the most.

So here they are, the top 10 nutrition tips for eating healthy and feeling great! These tips, when combined with exercise 3-5 days a week, will help you feel better, have more energy, and even burn some extra fat!

These top 10 are the basics, and they should be your foundation. If all you do is follow these simple rules, you’ll be on your way to better health!

Top 10 Nutrition Tips – The Do’s

1. Eat More Vegetables
A diet high in vegetables is crucial to living a healthy lifestyle and maintaining a healthy weight. Dark leafy greens are especially high in vitamins and antioxidants. If you’re worried about your vitamin intake, consider a multivitamin like Optimum Opti-Men or Optimum Opti-Women.

2. Get More Protein
This one’s important for a couple reasons. First, a higher protein diet will reduce cravings and keep you feeling full longer. It will also aid in muscle growth. I always recommend a high quality protein like Optimum 100% Natural Whey, one of the leading products on the market.

3. Increase Your Fiber Intake
Fiber also helps you feel full for longer, and will help you to better digest foods. Some great options for fiber include veggies, whole grains, and cereals. You might also consider a fiber supplement like Myogenix Pro Fiber, to ensure you’re getting enough!

4. Eat Whole Grains
Whatever you do, cut out the white flour and rice. These food options have been stripped of most of their nutrients and will cause your blood glucose level to spike. Go for whole grains only!

5. Drink More Water
This one’s simple, but it’s so important! Water is good for many reasons – it will help fill you up, it aids in digestion, and it can help boost your energy levels!

Top 10 Nutrition Tips – The Dont’s

1. Cut Out the Bad Fat
There are good fats and there are bad fats. Avoid bad trans and saturated fats whenever possible. Go for healthy fats like Omega 3’s, olive oil, and those found in nuts. For a good Omega supplement, check out Nordic Naturals Ultimate Omega.

2. Skip the Salt
Sodium leads to water retention and can increase your blood pressure. Get rid of it! Doing so will help you tone up and lose some of that extra water weight.

3. Watch the Sugar
Sugar is high in calories and once your body gets what it needs for energy, the rest is converted to fat deposits. Whatever you do, cut down on the sugar! Go for natural substitutes like honey or maple syrup. These are unprocessed and won’t lead to the same sugar crash.

4. No More Junk Food
Junk food needs to be avoided because they’re high in all the bad stuff – sugar, salt, and fat. They’re also heavily processed and usually lack pretty much any nutritional value.

5. Don’t Skip Meals
Eat a balanced breakfast high in protein and whole grains, and snack frequently! Healthy snacking options include nuts, fruit, raw veggies, non-fat Greek yogurt, and low calorie healthy protein bars like Myoplex LIte Bars.

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

Green Tea Weight Loss

During this time of year we’re all trying to lose some extra weight we’ve put on, so looking for healthy ways to help us fight the good fight can never go unappreciated right?

You’ve probably heard of the claims about green tea and weight loss. But is green tea a good option for you?

Let’s find out…

Green tea may be one of the most talked about natural weight loss remedies out there. And the truth is, there is some decent evidence out there to support these claims!

Some Facts about Green Tea and Weight Loss

1. Green tea increases your metabolism.
The benefit here, of course, is that you’ll burn more calories. And when you’re trying to shed the weight, you need to get into a calorie deficit. This means that you need to burn more calories than you consume.

This may sound challenging, but this is where green tea can really help! It’s an all-natural method for increasing your calorie deficit and losing more weight!

2. Green tea increases your body’s ability to burn fat.
This means that your body will oxidize or use up more fat during exercise and physical activity. Combines with more calories burned overall, you can see why green tea is such a great option for weight loss!

In addition to this, research has shown that those who drink green tea or take the extract also are consciously reminded to eat more healthy and thus the benefits are compounded in a very positive way.

3. Green tea provides tons of antioxidants.
If you’re concerned about your overall health, then green tea is a great option for getting a more balanced nutrition plan. Not only will you see improvements in your weight, but it will also help with many other aspects of your health.

For example, there is lots of research which shows that green tea can help lower your cholesterol, improve your body’s immune system, and also help your cells eliminate toxins found in our foods and the air we breathe. These are all benefits we receive because green is so high in antioxidants.

4. Green tea acts as a natural appetite suppressant.
This can be extremely helpful when you’re trying to lose weight, and might just give you the extra kick you need. The main reason for its appetite-suppressing properties is the caffeine it contains.

5. Green tea can give you a natural energy boost.
Because it’s a natural source of caffeine, it’s a great option for giving you a morning or pre-workout energy boost. The difference between the way the caffeine absorbed with green tea vs coffee is that the the caffeine is absorbed much more slowly so you don’t experience the crash with green tea like you do after drinking a coffee.

How much green tea should you drink?
Many of these benefits can be gained from drinking a few cups of green tea every day, but that might sound like a lot to you. Luckily, there are a few great green tea extract supplements you can buy that contain all the green tea you need! In fact, a lot of the scientific studies on the benefits of green tea have used green tea extract.

And of course, the benefit of these supplements over other weight loss supplements is that they’re natural. So if you’re looking for a natural option, green tea is it!

Here are two that I highly recommend:

• Irwin Naturals Green Tea Fat Metabolizer
• NOW Green Tea Extract

Green Tea Weight Loss Conclusion

Whatever your weight loss goals, green tea and green tea extract are great options for boosting your metabolism, burning more fat, and shedding some extra pounds. And remember, I always recommend regular exercise in any weight loss program, so make sure you’re staying active!

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

6 Weeks to Your Perfect Body

Your perfect body may be closer than you think!

All you need is a plan, some time, and a little motivation, and you could be on your way to a perfect body in just 6 weeks!

So here’s the plan…

The 6 Week Plan for a Perfect Body

This plan incorporates my best tips for fitness and diet. Trust me, you’re never going to get the body you’re looking for unless you attack things from both angles.

So here are some general diet tips you need to follow: Cut down on the carbs (and only go for whole grains when you do eat them), cut out the unhealthy fats, reduce your salt and sugar intake, and up the veggies and protein.

One of the best things you can do is invest in a great tasting whey protein supplement like Gaspari Nutrition Myofusion. It will help you meet your protein needs throughout this 6 week plan.

This 6 week plan is broken up into 2-week periods, so you’ll be working through 3 phases in total. Each phase involves changes to your diet and fitness routine to help you get in your best shape ever! Here we go…

Phase 1 (Weeks 1 & 2) – The Prep Work

Diet: Limit your carb intake to only 3 servings a day (estimate 3 pieces of whole grain bread). Make sure you’re not skipping breakfast, and snack healthy between meals and before bed. Nuts and non-fat Greek yogurt are great options.

Fitness: Hit the gym 4-5 days a week, alternating between the following resistance training workouts: legs & shoulders, back & biceps, chest & triceps, abs & core. Aim for 3 sets of 10-12 reps. Do 20 minutes of cardio before or after every workout.

Phase 2 (Weeks 3 & 4) – Bulking Up

Diet: Increase your carb intake to 4-5 servings a day, because your body’s going to need the extra fuel for these muscle building workouts! Also increase your overall calorie intake, making sure those are all healthy calories! That means your snacks are going to turn into small meals.

Fitness: Now you’re going to hit the gym 6 days a week, alternating between the following workouts: legs, back, biceps, chest, abs & core, triceps & shoulders. Aim for 4 sets of 8 reps, and keep your cardio at 20 minutes.

Phase 3 (Weeks 5 & 6) – Getting Ripped

Diet: Return to 3 servings of carbs a day, as this is your cutting phase. You should also increase your protein to maintain muscle mass. Add at least 2 or 3 servings of protein a day.

Fitness: Take an extra day’s rest, and hit the gym 5 days a week, alternating between legs, back, chest, arms & shoulders, and abs & core. Aim for 4 sets of 12-15 reps, and increase your cardio to 30 minutes a day.

Want an extra push?

If you’re looking for an extra push through this 6 week plan, I recommend adding a fat burning or energy supplement to your diet, like Irwin Naturals Green Tea Fat Metabolizer or USPLabs Jack3d. You should also take a multivitamin for overall health support. Optimum Opti-Men and Optimum Opti-Women are great options.

Finally, to support muscle growth and recovery after your workouts, you should seriously consider Scivation Xtend. It’s packed full of helpful amino acids to fuel your muscles!

Have any questions or feedback about 6 weeks to your perfect body? Please leave a comment below…

Chris Evans Avengers Workout

Chris Evans is suiting up once again as Captain America in the upcoming Avengers movie and since my last article on Chris Evans workout got over 100,000 views I thought it would be good to continue into the next level of training.

Just like his first time around, Chris is hitting the gym and hitting it hard!

But what’s he doing to get totally ripped? Keep reading to find out…

Let’s face it, who wouldn’t want to be in superhero shape? Chis’ workout was focused heavily on resistance training, with only minimal cardio – about 20 minutes a day.

He also had a personal trainer keeping him going. In a recent interview, Chris reported working out as much as 2 hours a day! But you can get in shape for your own superhero role in half that time if you train smart.

This workout is focused on packing on the muscle and leaning out, to get you ripped like never before! And make sure you don’t miss the section on diet – this was a key component of Chris Evans’ Avengers workout.

The Chris Evans Avengers Workout

Aim for hitting the gym at least 5 days a week, with an additional day where possible. For each exercise, do 4 sets at 8-10 reps (or until failure). 20 minutes of interval cardio training after every workout (alternating between high and low intensity every 2 minutes) will help keep you lean and toned.

Day 1: Legs

• Barbell Squat (view exercise)
• Deadlifts with Barbell (view exercise)
• Seated Calf Raise (view exercise)
• Dumbbell Lunge (view exercise)
• Leg Press Machine (view exercise)
• Leg Curl Machine (view exercise)

Day 2: Chest & Triceps

• Flat Barbell Bench Press (view exercise)
• Decline Barbell Bench Press (view exercise)
• Incline Barbell Bench Press (view exercise)
• Tricep Cable Extension with Rope (view exercise)
• Cable Pec Flyes (view exercise)
• Tricep Dips (view exercise)

Day 3: Abs & Core

• Ab Twists with Plate or Ball (view exercise)
• Hanging Leg Raise (view exercise)
• Oblique Side Bends with Dumbbells (view exercise)
• Ab Crunches on Stability Ball (view exercise)
• Back Extensions (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)

Day 5: Shoulders

• Military Press with Barbell (view exercise)
• Barbell Shrugs (view exercise)
• Single Arm Shoulder Presses (view exercise)
• Lateral Raises with Dumbbells (view exercise)
• Seated Bent Over Rear Deltoid Raises (view exercise)

The Chris Evans Avengers Diet

Chris ate a lot of protein to stay in superhero shape, and he ate often, so it’s no surprise that he depended on protein shakes to keep his muscles fueled. He also cut out practically all sugar, fat, and salt – so that means no junk food. Here are some recommended supplements to help you pack on your own superhero muscle:

• A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein and by more I’m talking about 2-2.2 times your body weight in kg. Try Gaspari Nutrition Myofusion.
• A pre-workout booster for energy and endurance, to help you get that extra pump and train like a superhero. Try Muscle Pharm’s latest and greatest – Muscle Pharm Assault.
• An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend.
• A recovery supplement like glutamine to aid in muscle repair and growth. Try Optimum Glutamine.

Have any questions or feedback about the Chris Evans Avengers Workout? Please leave a comment below…

Workout Playlists

We all need ideas for staying motivated in our workouts.

And what’s a better motivator than some good music?

Music may actually be one of the best motivators during a workout. Research shows that music can have an immediate impact on our mood, so if you’re feeling a bit sluggish or drained, try some music.

Music’s also great for cardio workouts. You can get your body moving in sync with the beat of the song, and I guarantee that your workout will fly by!

Changing your rhythm according to each song is also a great way of making your own interval workout. Interval workouts alternate between high and low intensity exercises. Listening to songs of different tempos can be used as a guideline for changing your tempo and keeping things exciting.

I recommend making your own workout playlist, or multiple playlists, and carry them with you on your iPod or MP3 player while working out. Personally, I also find music to be a great motivator before a workout. It can instantly improve my mood and give me the energy I need to hit the gym.

Here are some great suggestions both old and new for your workout playlist:

• David Guetta feat. Will I Am – Nothing Really Matters
• Flo Rida – Good Feeling
• Ke$ha – Backstabber
• Warrior – Disturbed
• Rihanna – Cheers (Drink to That)
• Seven Nation Army – The White Stripes
• Martin Solveig & Kele – Ready 2 Go
• David Guetta feat. Usher – Without You
• Marians Trench – Haven’t Had Enough
• Pitbull – Give Me Everything
• Kuba Oms – Electrolove
• Florence and the Machine – Dog Days Are Over
• Cobra Starship feat. Sabi – You Make Me Feel
• Broken, Beat & Scared – Metallica
• Eye of the Tiger – Survivor
• Can´t be Touched – Roy Jones jr.
• Indestructible – Disturbed
• Headstrong – Trapt
• Figure .09 – Linkin Park
• Faster Kill Pussycat – Paul Oakenfold ft Brittany Murphy
• Put That Ass to Work – LMFAO

If your updated workout playlists still aren’t enough, here are a few other tips for staying motivated at the gym:

• Take an energy boosting supplement like USPLabs Jack3d. This will help get you moving and keep you moving for longer workouts. Remember, the more intense your workout, the better your gains. So make sure you stay energized.
• Keep track of your workouts. Writing things down can help you see your progress on paper, which is a huge motivator. I recommend writing down your measurements once every 2 weeks as well. If you’re looking for a great tool for keeping organized at the gym, check out the Fitlosophy Fitbook.
• If you’re trying to lose weight, try a natural weight loss supplement like Irwin Naturals Green Tea Fat Metabolizer. It will help you see some fast results, which is sometimes just the motivator you need to see your fitness goals through.

So there you have it, some great tips for staying motivated at the gym! Remember, music may be just the answer you’re looking for. So if you haven’t already, update your workout playlist and take your workout to the next level.

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

Build New Muscle Fast

Just like losing weight, building new muscle can be a challenge.

Roadblocks and plateaus happen to the best of us, and weight training is no exception.

But no matter where you’re at, there are 3 things you can do today to build new muscle fast. These are the most basic – and most effective – methods I’ve learned as a personal trainer. So when in doubt, turn to these tips.

3 Tips to Build New Muscle Fast

1. Get Intense – The first and most important rule is that you need to continuously take things to the next level. Your muscles will get bored and eventually stop producing results, so change it up, and hit it hard.

And the options are endless. Try changing things up by varying the order and timing of your resistance training workouts or add new routines. Increasing the weight alone can have a huge impact, or give supersets, drop sets, or 21s a try. Any change, even minor, will wake up your muscles and get them looking pumped fast.

2. Eat More Protein – Consuming high amounts of protein and a variety of amino acids is essential to building new muscle fast (and also burning more fat). Proteins are the building blocks for your muscles. The general rule of thumb is to eat a gram to two grams of protein per pound of body weight to support muscle growth – so eat up!

Increase protein naturally in your diet by eating more eggs, fish, dairy products, beans and lentils, and lean meats like chicken. For you women reading this article, there is no exception to the rule. If you fear packing on any bulk don’t because firstly you don’t have the hormones required for adding tons of bulk and it takes a lot of weight and dedication for you to get all muscly.

Furthermore, to ensure adequate amounts of protein, I also recommend a tasty whey protein supplement like the chocolate milk flavor of Gaspari Nutrition Myofusion. This protein powder will keep you and your muscles feeling satisfied and pumped up for longer. Another great option is Promax Protein Bars for protein-rich snacks on the go.

Branched chain amino acids (BCAA’s), like those in Scivation Xtend, also contribute to muscle growth and recovery. Add one scoop of Xtend or the latest popular BCAA Muscle Pharm Recon to your protein shake and you’ll get faster recovery and better results. You may be skeptical of some supplements but whey and BCAA’s can really help you tone and build muscle fast.

3. Get Proper Rest – No matter what your muscle building goals are, you need to get adequate rest. Resistance training can put a lot of strain on your body and deplete your natural resources. So make sure you’re getting adequate recovery time between workouts. You can ensure this by not working the same muscle group 2 days in a row.

Adequate sleep is also needed for proper muscle recovery. To ensure you’re getting the rest you need, try taking Top Secret Nutrition Sleep before bed. Another amazing supplement is Shut-Eye, which not only helps improve sleep but also gives your muscles the proper nutrients for night-time repair.

Build New Muscle Fast – Conclusion

So there you have it, 3 basic but absolutely essential tips to help you build new muscle fast. I recommend ALWAYS keeping these 3 tips in mind, and making sure you’re constantly changing things up! With some patience you will get results, just stay determined and push through.

Have any questions or feedback about building new muscle fast? Please leave a comment below…

Exercise Plans for Weight Loss

Are your weight loss efforts hitting a wall?

Feel like you’re in a bit of a slump and can’t get out?

Let’s face it, weight loss can be tough for anyone, especially without a good plan.

I’ve come up with 3 plans for weight loss, each tailored to a different level – beginner, intermediate, and advanced – to help you target your efforts and see fast results.

Ready for this?

In order to burn about a pound a week, you need to aim for a deficit of 500 calories. That is, you need to burn around 500 calories more than you consume each day. The best way to get there is to eat a healthier diet. Portion control is the first step, but you also need to cut down on fats, sugars, sodium, and junk food.

Natural weight loss supplements, such as Irwin Naturals Green Tea Fat Metabolizer, can be a great option as well. They’ll help boost your metabolism, give you more energy, and burn more fat throughout the day.

Cardio is helpful, but adding resistance training can boost your metabolism over the long term. Why? Because more muscle mass means more calories burned even when at rest! One thing you want to make sure you do is eat enough protein, so I always recommend a good protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.

So here are some exercise plans for weight loss to get you burning fat!

Exercise Plan for Weight Loss #1 – Beginner

When you’re starting out, it’s totally understandable that you may want to ease your body into things. If you feel the need to start with the basics, then this is the plan for you…

• Day 1: 30 mins of cardio, 20 mins of resistance training (legs & shoulders)
• Day 2: 30 mins of cardio, 20 mins of resistance training (chest & back)
• Day 3: 30 mins of cardio, 20 mins of resistance training (abs & arms)

Exercise Plan for Weight Loss #2 – Intermediate

If you’ve been exercising regularly but need to take things to the next level, then this one’s for you…

• Day 1: 30 mins of cardio, 30 mins of resistance training (legs)
• Day 2: 30 mins of cardio, 30 mins of resistance training (chest & triceps)
• Day 3: 30 mins of cardio, 30 mins of resistance training (abs & shoulders)
• Day 4: 30 mins of cardio, 30 mins of resistance training (back & biceps)

Exercise Plan for Weight Loss #3 – Advanced

If you’re already hitting the gym 4 days a week and are looking to get really serious, then I recommend going intense for a couple months. Here’s how…

• Day 1: 20 mins of cardio, 40 mins of resistance training (legs)
• Day 2: 30 mins of cardio, 30 mins of resistance training (chest)
• Day 3: 20 mins of cardio, 40 mins of resistance training (abs)
• Day 4: 30 mins of cardio, 30 mins of resistance training (back)
• Day 5: 20 mins of cardio, 40 mins of resistance training (biceps & triceps)
• Day 6: 30 mins of cardio, 30 mins of resistance training (shoulders)

For all of these workouts, I also recommend taking Optimum Glutamine for muscle repair and support. If your energy’s lacking, then check out USPLabs Jack3d to give you a serious boost!

Have any questions or feedback about exercise plans for weight loss? Please leave a comment below…

Motivational Weight Loss Quotes

Still looking for that extra motivational push or struggling with inspiration for your weight loss and training journey?

I’ve written a lot about weight loss motivation over the years. Why? Because staying motivated to lose weight and get fit is probably one of the most difficult challenges we will overcome.

But I thought I’d approach this a bit differently this time. Instead of giving you a bunch of tips, I’ve compiled the 5 most inspirational and motivational quotes I could find.

Whether your goal is weight loss or just getting more fit, these quotes will help get you moving and keep you on track. Write them down, tape them to your mirror, or carry them with you for that extra push! I hope that you walk away with at least one that really resonated with you and have it be a stepping stone to some powerful healthy choices in your life.

Motivational Weight Loss Quote #1

“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.” ~ Benjamin Mays

This one’s important for many reasons. Its primary message is that having a goal is important! And this is where I start with all of my clients. If you don’t have a goal, you won’t have a clear vision of what you’re working towards.

Take just two minutes right now and write down your goals both in the next week, month and 3 months. Be as specific as possible and don’t use body weight as a criteria to your success. Instead focus in on measurements and your sense of accomplishment.

Motivational Weight Loss Quote #2

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.” ~ Mark Twain

The point here is that you need to do things one step at a time. If you try to change all of your habits overnight, you’re probably just setting yourself up for failure. This is why many fad diets don’t work.

Again reference your goals here and work on your patience as much as you work on your training. If you don’t have a workout journal yet either download my free weight training log or grab yourself the Fitlosophy Fitbook.

Motivational Weight Loss Quote #3

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”  ~ Julius Erving

You may want to lose weight to fit into those jeans/shirt/dress, but when it comes down to it, you can’t forget about your health. Remembering the benefits for your health and overall well-being can be a huge motivator in itself.

What I’m getting at here is that not only will you look better in your clothes but you will also live a healthier life devoid of aches and pains and be less susceptible to diseases and even cancer. Isn’t it worth it in the long run if you look back at your years and know that you lived it the best you could?

Motivational Weight Loss Quote #4

“You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She’s 97 today and we don’t know where the hell she is.” ~ Ellen Degeneres

It’s important to remember that it’s never too late. No matter your age or your place in life, it’s never too late to get in shape, lose weight, and get fit. It also demonstrates that commitment is a lifelong thing.

What I love about this quote is that it also injects some humor into being fit. Having humility in your training is such an important aspect of success that I can’t even begin to stress its importance. Next time you are having a hard time at the gym, instead of getting frustrated and angry, just laugh at it and think “damn that’s hard, I’m going to train this so hard it will be another notch under my belt by next month.”

Motivational Weight Loss Quote #5

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. That surrender, even the smallest act of giving up, stays with me. So when I feel like quitting, I ask myself, which would I rather live with?” ~ Lance Armstrong

I hope you find this last one as exceptionally motivating as I do. It plants a seed that should really help you get through the tough days when you feel like you just want to quit. In other words never lose sight of the bigger picture, never give up on being the best version of yourself and winning at this challenge.

Conclusion

Your next step now is to not forget these or at least not forget one of them. Again write it down on a sticky note and put in on a mirror, fridge or anywhere else you think will be a constant reminder for your success. Believe in them and believe you will overcome whatever your challenge is and you will succeed.

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

Instant Energy Boosters

Energy may be one of the biggest things standing in your way to fitness and weight loss.

And let’s face it, energy is a key component of motivation.

Without enough energy, you’re not going to feel very motivated – you may even find it difficult to get to the gym!

But there are things you can do to get an instant boost to your energy level. Not only will these tips and tricks help you get up off the couch, they’ll also help you get more out or your workouts. And longer, more intense workouts mean more results!

So here are my top 10 instant energy boosters to help you get ripped!

Top 10 Instant Energy Boosters

1. Get Outside – This may be the simplest solution, but it works. Make sure you get out in the sunlight as early as possible after waking up. About 20 minutes of sunlight can really energize your day.

2. Take a Cold Shower – Cold water can really do the trick. And it doesn’t need to be the entire time in the shower. Even ending with a couple minutes of cold water can do the trick, and guess what? It’s also good for reducing inflammation in your muscles and joints.

3. Drink Water – Dehydration actually causes fatigue. So make sure you stay hydrated throughout the day and especially before workouts.

4. Eat Protein – Eating protein helps keep your blood sugar levels more stable, and will prevent sudden drops in energy level. Make sure you have a protein shake before your workouts for optimal energy. Check out Optimum 100% Natural Whey, one of the best in the market since it’s devoid of all the artificial sugars and preservatives found in other other proteins. I highly recommend you experiment with a protein smoothie as your snacks in between meals as well, you will be amazed at how this will affect your energy levels.

5. Have a Cup of Coffee – There’s nothing wrong with a little caffeine. The only thing you need to be careful of is what you’re putting in your coffee. So keep it healthy, and this is a great energy-boosting option. Just make sure you are not having one every day or your body will become completely dependent on it and it will lose all its benefits.

6. Drink Green Tea – Green tea’s another great option for getting some caffeine, and generally healthier since it is full of antioxidants which keep you young. For even more of an energy boosting kick, try a green tea supplement like Irwin Naturals Green Tea Fat Metabolizer. It will have you burning more calories and shedding the pounds!

7. Breathe Deeply – Yup, believe it or not, just taking a moment to do some deep breathing can help energize your mind and body. Oxygen is an important factor in your energy level so make sure you also pay attention to your breathing when you are exercising. This can be an advanced technique which Olympic athletes really hone in on.

8. Get a Good Night’s Sleep – Sleep is one of the most important predictors of your energy level. This may not be quite as “instant,” but one good sleep can energize your entire day! If you’re having trouble sleeping, check out Top Secret Nutrition Sleep.

9. Try a Pre-Workout Supplement – USPLabs Jack3d is the leading pre-workout energy boosting motivating supplement in the market. It will give you the biggest instant energy shot you can find and keep you fueled for your entire workout. In other words, there is no way you will be tired or lacking motivation after this.

10. Work Out – That’s right, working out alone can instantly boost your energy. If you’re having a hard time moving, drag yourself to the gym or get outside for a run. One of the biggest rewards of exercise is its energy-boosting capabilities. So make sure you’re hitting the gym on a regular basis!

Have any questions or feedback about instant energy boosters? Please leave a comment below…

Fitness Motivation – What’s Holding You Back?

Better mood, more energy, weight loss, the list goes on.

These are just a few of the benefits of fitness and exercise. So what’s holding you back?

The truth is, whether you’re a beginner or a pro trainer, there’s a lot that might be holding you back.

But all roadblocks can be overcome, and I’m going to tell you how…

When it comes down to it, we all face the same roadblocks to fitness. And no matter the excuse, the solutions are often the same.

So let’s take a look at some of the most common things holding you back from getting fit – and what you can do to overcome them today!

Top 5 Things Holding You Back

1. Time – This is a big one for us all, and it’s a constant struggle. Fitting in even a 30 minute workout can be a difficult task on a busy day. And let’s face it, we all live busy lives.

Fitness Motivation Tip: As tough as it is, time is a roadblock that can be overcome. The trick is planning ahead and making fitness part of your routine. If you’re constantly just trying to “fit it in,” you’re not going to get very far.

Set goals at the beginning, write them down, and come up with a plan. The Fitlosophy Fitbook is a great tool for planning and tracking your fitness progress and trust me on this, it will begin to change your outlook gradually and allow you to see ways to improve your workouts.

2. Money – Money might be another big roadblock for you. And I get it, gym memberships can be pricey depending on where you live.

Fitness Motivation Tip: To overcome this one, all you need is a little creativity. First, get outside. Start running, jogging, or even walking. For more intense workouts, there are a few simple, affordable items you can purchase for your home.

The LCD Digital Jump Rope, Adjustable Resistance Toning Tubes, and Xercise Ball Package With DVD And Pump are all great at-home options!

If you want to include resistance training at home then you’ll also want to invest in very affordable Adjustable Resistance Toning Tubes and/or Latex Stretch Bands. If you are a little more serious then these weights can last you a lifetime – PowerBlock SportBlock. For more ideas check out my article on Top 5 Exercise Equipment.

3. Energy – This is another big one, and it’s no surprise. Given our hectic lifestyles, it can be tough to find the energy to hit it hard at the gym.

Fitness Motivation Tip: There are some great energy supplements available that can really power up your workouts. I recommend USPLabs Jack3d, one of the most popular out there and it doesn’t take a lot.

You should also be making sure you get adequate sleep. Top Secret Nutrition Sleep can help you get a good night’s sleep.

4. Results – Sometimes it’s hard to be patient, and we all want to see results fast. This can be a really big roadblock if you’re just starting out.

Fitness Motivation Tip: You are going to have patience with your body on this! It will not happen over night, in fact for some of us it may take more than a few months to see results, but take this on as your personal challenge. Imagine the person you dislike the most tells you that you can’t make it, and use this to fuel yourself to the next level.

Now, if your goal is muscle gain, then I highly recommend investing in a good protein supplement like Gaspari Nutrition Myofusion and an excellent muscle recovery supplement like Scivation Xtend.

If it’s weight loss you’re aiming for, you may want to try a natural fat burner like Irwin Naturals Green Tea Fat Metabolizer to jumpstart your efforts. The great thing about green tea is that it is also a natural antioxidant which will help your cells fight off toxins and keep you looking young.

5. Support – This one’s often overlooked, but when you don’t have the right support in your life, it can be tough to stay on track.

Fitness Motivation Tip: My first recommendation is to find a friend to workout with. If you find it too difficult to coordinate schedules, consider getting a personal trainer. Even one day a week of personal training can completely change your outlook, training style and motivate you to success!

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

Training Program for Weight Loss

Trying to lose weight but keep missing the mark?

Weight loss can be a big challenge for a lot of reasons. So I thought it was time for a complete training program for weight loss.

The trick is finding balance between all components: cardio fitness, resistance training, and diet. Remember – these things just won’t cut it on their own.

Let’s jump right in…

Complete Training Program for Weight Loss

Clean Up Your Diet – When it comes to weight loss, everything starts with your diet. And eating right should not be complicated. Start by throwing out the fad diets you’ve been struggling with and aim for some basic lifestyle changes.

Cut down on sugars, unhealthy fats, sodium, and junk food. Add more veggies, fibre, and lean protein, including a variety of lean protein sources that will help support muscle growth.

Adding a protein supplement to your diet is a great way to get more protein. Gaspari Nutrition Myofusion is one of the best options out there. I also recommend adding a natural metabolism booster to your diet, like Irwin Naturals Green Tea Fat Metabolizer. It will help give you the jumpstart you need.

Get Moving – You can’t lose a lot of weight without moving your body, simply put. So here’s a 6 week plan to help you shed the pounds. The trick is changing things up on a regular basis and constantly challenging yourself. This training program will help you do just that!

Weeks 1 & 2 – Lay the Groundwork

The Plan: Cardio & resistance training 4 days/week. Aim for 3 sets of 10-12 reps.

• Day 1: 20 mins cardio, 30 mins weights – legs and shoulders
• Day 2: 20 mins cardio, 30 mins weights – abs and core
• Day 3: 20 mins cardio, 30 mins weights – back and biceps
• Day 4: 20 mins cardio, 30 mins weights – chest and triceps

Weeks 3 & 4 – Hit It Hard

The Plan: Cardio 3 days/week, high intensity interval training (HIIT – see link here) 2 days/week, resistance training 5 days/week. Aim for 4-5 sets of 8-10 reps.

• Day 1: 20 mins cardio, 40 mins weights – shoulders
• Day 2: 15 mins HIIT, 45 mins weights – abs and core
• Day 3: 20 mins cardio, 40 mins weights – chest and back
• Day 4: 15 mins HIIT, 45 mins weights – legs
• Day 5: 20 mins cardio, 40 mins weights – biceps and triceps

Weeks 5 & 6 – Get Ripped

The Plan: Cardio 2 days/week, HIIT 3 days/week, resistance training 5 days/week. Aim for 3-4 sets of 12-15 reps.

• Day 1: 20 mins HIIT, 40 mins weights – chest and biceps
• Day 2: 30 mins cardio, 30 mins weights – abs and core
• Day 3: 20 mins HIIT, 40 mins weights – back and triceps
• Day 4: 30 mins cardio, 30 mins weights – shoulders
• Day 5: 20 mins HIIT, 40 mins weights – legs

So there you have it, a complete 3-month training program for weight loss. After your first 6 weekss, I recommend taking a one-week rest period before starting again or challenging your body in new ways.

Just make sure you’re supporting your work at the gym with a amino acid supplement like >Scivation Xtend and a post-workout supplement like Optimum Glutamine to support muscle repair and recovery. These will help you see results faster!

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

BMI and Weight Loss

Weight loss can feel like a complicated and challenging task.

But you’ve heard of BMI, right?

BMI, or Body Mass Index, is one of the simplest tools for measuring your level of fitness (take special note of me saying “simplest”!).

This article looks at BMI and how it can help you reach your weight loss goals. As you’ll learn, it’s really only helpful to a degree, and like everything, it has a few flaws.

Let’s take a look…

BMI: What is it?

BMI is a scientific and objective measure of health and fitness based only on your height and weight. It’s used by physicians, healthcare practitioners, and personal trainers as a way of showing people where they’re at in terms of body weight.

BMI is a single number, calculated by dividing weight (kg) by height (meters squared). BMI is a ratio, so the higher the number, the more overweight you are by medical standards. For a BMI calculator, click here.

The number you get can then be classified as underweight (under 18.5), normal healthy weight (between 18.5 and 24.9), overweight (between 25 and 29.9), or obese (30 and over).  These numbers essentially tell us if we have too much or too little body weight for our height.

BMI and Weight Loss: What’s the Deal?

If one of your main fitness goals is weight loss, then BMI can be a good tool for tracking your progress.

I’d recommend keeping a log of your  in measurements, exercises, and workouts using a great tool like the Fitlosophy Fitbook. BMI should be measured at the start of your weight loss goals with your other measurements, and taken again about every 2 weeks.

Obviously all you’re going to measure is your weight. But you should be calculating your BMI periodically as an indicator of whether you’re in a healthy range. If you’re starting out in the overweight or obese categories, dropping to the normal healthy range can have a big impact on your health and overall well-being.

But there’s a catch.

If your weight loss goals also include increasing lean muscle mass, then BMI is not going to be the best indicator of your fitness level.

The problem is, BMI is such a simple measure that it can’t distinguish between body fat and lean muscle mass. So if you’ve been working hard at the gym and have a lot of muscle mass, your BMI may be telling you you’re overweight. Even if very little of that weight is actual fat!

So in the end, BMI is a good rough estimate of your health and fitness, but it doesn’t tell you a whole lot, especially if you have very specific fitness goals.

Reducing Your BMI

If you’re trying to lose weight and reduce your BMI, there are a few simple additions to your weight loss tool box that will get you seeing results fast. Here’s a couple I recommend:

• A heart rate monitor for making sure you stay in your target fat burning zone. Check out the awesome Bowflex Classic Strapless Heart Rate Monitor.
• A natural weight loss supplement like Irwin Naturals Green Tea Fat Metabolizer. This is a great way to get you motivated in the beginning and seeing results.
• A good protein supplement to help you fight the cravings like Gaspari Nutrition Myofusion. This will help you maintain lean muscle mass, which means you’ll burn more calories on a regular basis.

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

Lose Weight Keep Muscle

Trying to tone up and get ripped?

Finding it hard to lose the weight and keep the muscle you worked so hard on?

This may be one of the biggest challenges in most people’s workouts. So what can you do about it? Keep reading to find out…

I’ve found this challenging at times myself, and I’ve learned that it all comes down to a little balance and the right approach.

First, it’s important to understand that your body is complicated, simply put. And this is especially true when it comes to burning fat. Nothing’s quite as simple as we’d like it to be.

Case in point: If you work too hard at burning fat and calories without refueling, your body may end up burning muscle rather than fat. But of course, if you do too little cardio, you may not burn enough fat to reach your weight loss goals.

So what’s the trick? Over the years, I’ve learned a number of methods to lose weight but keep muscle. Here they are…

Tips to Lose Weight and Keep Muscle

1. Increase Your Reps – After you’ve packed on the muscle, try reducing the amount of weight you’re lifting and increasing the number of reps. Aim for 12-15 reps per set.

This is an easy solution to the lose weight keep muscle problem, because it changes your focus to lean muscle gain. You’ll also burn more calories WHILE you lift, which means you’ll build and tone muscle while you lose weight.

Whether you’re at home or at the gym, toning bands are great for accomplishing this very goal. If you’re looking to buy a set, I highly recommend these Adjustable Resistance Toning Tubes.

2. Fuel Your Muscles – This is another big one. Without adequate nutrition, especially protein, you won’t be able to maintain your muscle gains while working out. It’s recommended that you consume 1 gram of protein per pound of body weight. Sounds like a lot right? It is, but you can easily get there with the help of a protein supplement.

Try the tasty Gaspari Nutrition Myofusion or Optimum Platinum Hydrowhey. Both are great options for increasing your protein intake.

3. Quality Over Quantity– When it comes to workouts in general, and especially cardio workouts, you need to cut back on the time but increase the intensity. This will prevent your body from going into a state where you start burning muscle mass.

The best solution for solving this problem is high intensity interval training. Check out my article on HIIT here. Interval training can be applied to any workout. It basically consists of alternating high intensity and low intensity exercises, without much rest in between. A great at-home option for interval training is jumping rope. Check out the LCD Digital Jump Rope for great results.

4. Hit It Hard – When it comes down to it, it’s all about increasing the intensity of your workouts so that you burn more calories while simultaneously building more muscle mass.

A great pre-workout supplement to help you lose weight, keep muscle, and get ripped is USPLabs Jack3d. If you’re looking for something a little less intense, you can also try adding Irwin Naturals Green Tea Fat Metabolizer to your diet. It will help increase your energy and burn more calories.

Have any questions or feedback about losing weight and keeping muscle? Please leave a comment below…

Your Best Body Ever

We all want to be our best, especially when it comes to our health and fitness.

But sometimes getting there can be a real challenge.

So I thought I’d come up with a quick and easy guide to getting your best body ever. Ready to transform yourself?

5 Steps to Your Best Body Ever

1. Clean Up Your Diet

I talk a lot about diet and weight loss, but there’s no getting around the issue. Eating right is key to a fit, ripped body, no matter your goals. But let’s sum up the main points.

First, you need to cut down on sugars, unhealthy fats (saturated, trans), high sodium foods, and the processed junk. Instead, eat more fruits and vegetables, lean proteins, and healthy complex carbohydrates (go for whole grain whenever possible). For more tips on what to eat and what not to eat, check out my Master Cleanse here.

2. Improve Your Aerobic Exercise

Everyone thinks of cardio as the typical route to fitness. But jumping on the treadmill for 20 minutes a day, day in day out, is not going to cut it. You need to change things up and continue challenging yourself.

I recommend adding interval training to your cardio routine. This means alternating between high intensity and low intensity. Not only will you burn more calories, you’ll also improve your cardiac health. Take a look at my article on Treadmill Workouts for more ideas.

3. Make Weights a Priority

If resistance training is just an after-thought in your workout, you need to make it a priority today. (And if it already is, you need to take things to the next level.)

Resistance training is important for a number of reasons. First, more muscle mass means increasing your resting metabolism, which means you’ll burn more calories on a regular basis. It will also tone up your body and make you look more fit. Check out my Total Body Workout here.

4. Take the Right Supplements

You’re right, not all supplements are worth the money. But many are, and many can help you get the results you’ve been looking for. Here are a few:

• Gaspari Nutrition Myofusion is a tasty, satisfying whey protein supplement to support muscle growth.
• Muscle Pharm Assault is a pre-workout complex designed to give you the edge you’re looking for!
• Universal Animal Pak is a complete joint support complex to help you recover from your weight training efforts!

For more information on supplements, see my articles Top 10 Workout Supplements for Women and Top 10 Workout Supplements for Men.

5. Get a Good Night’s Sleep

Last but not least, you need to improve your quality of sleep. This one’s important for so many reasons: higher energy, faster recovery from workouts, positive mood, and more motivation at the gym. For more tips on sleep, see my article on Quick Sleep Remedies.

Your Best Body Ever – A Final Note

So there you have it, 5 things you can start working on today. Getting your best body ever isn’t that far out of reach, but you need to keep everything in mind. Exercise, sleep, diet – it all works together!

Have any questions or feedback about Your Best Body Ever? Please leave a comment below…

Motivation Tips for Weight Loss

Reached another roadblock? Think you’ve hit a plateau?

Motivation is one of the biggest challenges for all of us, including myself. And this is especially true when it comes to weight loss.

So what are you going to do about?

The truth is, there’s a lot you can do to stay motivated to lose weight. Here are my top 10 motivation tips for weight loss. Ready to get motivated?

Motivation Tips for Weight Loss: Top 10 Tips

1. Shop Smart – My number one motivation tip for weight loss is to shop healthy. The worst thing you can do is bring unhealthy junk food into your house.

2. Write Down Your Goals – Setting goals and writing them down may seem juvenile, but for most of us, creating some sort of visual is crucial. If you get your weight loss goals on paper, you’ll have a clearer idea of what you’re working towards.

3. Set Reasonable Goals – When you set goals, they need to be reasonable. I recommend setting both short term and long term goals. Reaching milestones along the way will really keep you motivated.

4. Visualize Your Goals – Once your goals are set, you need to visualize them. Whether it’s a picture of your fitter self, or a magazine clipping of the body you want, you need to remind yourself of what you’re working towards.

5. Come Up with a Plan – Once you’ve set your goals, you need to make a plan of how to reach them. This means coming up with a workout schedule and deciding on how you’re going to handle your diet. And write it down!

6. Keep a Journal – I can’t stress this one enough. Seeing your progress on paper is totally motivating. Write down your weekly weight, measurements, and workouts. You can even keep a food journal if you want to get really detailed. Checkout the Fitlosophy Fitbook – it’s a great tool for tracking your progress!

7. Do It With a Friend – May sound simple, but losing weight with a friend can be a huge motivator. You can check in with each other, give each other tips, and help keep each other stay motivated.

8. Change Things Up – One of the biggest roadblocks to staying motivated is boredom. And one of the best ways to fight boredom is to change it up. This means changing your workout routine every couple of weeks, as well as keeping variety in your diet.

9. Try a Supplement – If you’re finding things hard to get going, consider trying an all-natural weight loss supplement like Irwin Naturals Green Tea Fat Metabolizer or a workout drink like Muscle Pharm Assault. This can be a great way to see some quick results and motivate yourself to action.

10. Reward Yourself – This is my last tip for weight loss motivation, but probably one of the most effective. We all work well for rewards, so every week or month, plan on giving yourself a reward. Whether it’s your favourite cheat meal or a new pair of shoes, rewards can help you stay on track with your goals.

Try out any of these motivation tips, or use them all to really jump start your weight loss goals. I guarantee you’ll find something here that works for you!

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

Travel Exercises – Looking Ripped

As much as we all love to travel, it always seems to throw a wrench in our training progress.

So I thought it was time for an article on travel exercises, to help you get ripped and stay ripped while on the road.

Whether you’re on a vacation, visiting family, or traveling on business, these tips will help you feel your best and look great in those vacation photos.

Preparing for Travel

Before I get to the travel exercises, the one thing I always do before traveling is prepare. How? By hitting the gym hard before I go. This means getting in a full workout for each muscle group in the week before I leave, and sometimes an extra or two if I can.

I also make sure that I work out on the 3-4 days before leaving, if my schedule permits. This can be really helpful, because it allows you to think of the first couple days of travel as rest days. And if your trip is a short one, this can cover you until you get back.

But for longer trips, you want to make sure you at least maintain your fitness progress. Remember, in order to maintain for a week or two, you don’t need to get in full workouts. In most cases, working out at one third the volume and intensity will prevent any reversal.

Travel Exercises for Looking Ripped

For all of these exercises, all you need is your body weight or a good set of resistance bands, which are super easy to travel with. I’d recommend purchasing these Adjustable Resistance Toning Tubes.

For all of these exercises, I recommend at least 3 sets of 15 reps or working until exhaustion.

Upper Body

• Bicep Curls with Resistance Band (view exercise)
• Tricep Dips on Chair
• Pushups (view exercise) or Modified Knee Pushups (view exercise)
• Incline Pushups on Edge of Bed
• Close Grip Tricep Pushups (view exercise)
• Overhead Shoulder Press with Resistance Band
• One Armed Rows with Resistance Band

Lower Body

• Squat and Kick (view exercise)
• Walking Lunges (view exercise)
• Lateral Lunges (view exercise)
• Standing Calf Raises (view exercise)

Core

• Crunches with Legs Up or On Chair (view exercise)
• Bicycle Crunches (view exercise)
• Oblique Crunches (view exercise)
• Superman Back Tightener (view exercise)

Flexibility Training

Traveling is also a great time to work on your flexibility training. Whether it’s basic stretching or yoga (consider bringing a DVD), flexibility training can be done anywhere and will keep you looking toned.

Cardio

Cardio’s an easy one while you’re away. You can easily go for a run or a long walk, or invest in the LCD Digital Jump Rope for some intense cardio in your room. If there’s a gym where you’re staying, take advantage of it, or use the stairs!

Protein for Maintenance

Another key to maintaining your fitness level while away is consuming adequate amounts of protein. I always make sure I travel with a daily supply of my favorite protein supplement, Gaspari Nutrition Myofusion. One shake every morning will help maintain your strength training efforts.

Travel Exercises Conclusion

So there you have it. These travel exercises should keep you ripped and fit while you’re away from home. Remember, get creative, and consider using luggage or other items for resistance.

Have any questions or feedback about travel exercises? Please leave a comment below…

Elliptical Workouts

So yesterday I offered you guys some killer treadmill workouts to spice up your cardio routine.

But what about the elliptical?

The elliptical is one of the most popular cardio machines at the gym, and for good reason – it gives you a total body cardio workout. It’s also easier on your joints.

But like anything else, boredom takes over. So here are some variations on the elliptical workout that will keep you moving!

For all of these workouts, I’ll give you the resistance, incline, and strides per minute (SPM) that you should be aiming for.

Let’s get to it…

Booty Elliptical Workout – You only need 35 minutes for this workout, but trust me, it’s intense. Your first goal is to increase your resistance to 9, and your incline to 11, by the 5-minute mark.

Then you’re going to keep things high until the last 5 minutes. While in your target zone, aim for getting up to a resistance of 10-11, and an incline of 13-15, increasing every 5 minutes or so. Your target SPM should be 130-140. This one will really target your glutes!

Core Elliptical Workout – This one focuses on your core, and it’s easier than you think. All you have to do is let go. That’s right, just take your hands off the grips and pump your arms like you’re running.

Every 3-5 minutes, alternate between resistance levels of 7 and 10, with SPM ranging from 140-160. For the last 5-10 minutes, spend your workout going backwards – this will really challenge your core stabilizers.

Short Interval Elliptical Workout – You can really push your interval training on the elliptical by doing shorter intervals. Start with a 5-minute warm up at a resistance of 5, and then increase to 7 for the next 3 minutes. After that, you want to change your resistance level every 2 minutes, alternating between 3-4 speeds.

For example, 2 mins at 8, 2 mins at 7, 2 mins at 8, 2 mins at 6, and repeat. Your SPM should be 130-140 at your lowest interval (your recovery) and 200-210 at your highest. End with a 5-minute cool down.

Total Body Elliptical Workout – By changing the focus of your movements, you can use the elliptical machine to work out specific muscle groups. Start with a five minute warm up at a resistance of 3. Spend the next 10 minutes at level 7 and 150 SPM, but don’t use the hand grips. This will be the core portion of your workout.

For the next 10 minutes, increase your resistance and SPM, and focus on pulling movements with the hand grips. This will work out your back muscles. Spend another 10 minutes focusing on pushing movements with your upper body. This will work out your chest. End with 5 minutes of backwards movement for your cool down.

Elliptical Workout Conclusion

So there you have it, 4 elliptical programs to jumpstart your cardio routine at the gym. Remember, the elliptical offers a number of options that can be used in different combination, including resistance, incline, speed, and handgrips.

Before I forget…

If you’re looking to burn extra fat during your elliptical workout, try adding a natural fat burning supplement to your diet, like Irwin Naturals Green Tea Fat Metabolizer. This will help maximize your fat burning efforts.

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

Treadmill Workouts

Getting bored with your treadmill routine? So am I!

So I thought I’d develop some different treadmill workouts to bring some fun back into your cardio.

And the truth is, your body will plateau with cardio just like it will with strength training. So it’s important to change it up once in a while.

Winter’s also just around the corner, and for many of us, that means more indoor cardio workouts. So here’s a series of treadmill programs you can start today.

Ready? Here they are…

Treadmill Workout: Beginner Intervals – If you’re new to the treadmill, start with a 20-30 minute workout. Set your incline to level 1.0, and start your speed at 3.0, which is a walking speed.

After 10 minutes, increase to 5.5, a light jogging speed, for 2 minutes, and then drop back down to 3.5 for the next 2 minutes. Keep alternating like this until you reach your last 10 minutes, and return to walking speed.

Treadmill Workout: Pyramid Intervals – This one’s great for all levels, beginner or advanced, and will really get your body burning calories. An incline of 1.0-2.0 will work just fine here. The goal of this treadmill workout is to change your speed every minute. By doing so, you’ll improve your heart rate capacity and really work up a sweat.

Start with 5 minutes at a speed of 4.0, and then begin alternating between  speeds every minute. For example: 1 min at 5.0, 1 min at 6.0, 1 min at 5.0, 1 min at 7.0, and so on. End with a 5-minute steady cool-down.

Treadmill Workout: Advanced Intervals – This one really takes things to the next level. The goal of this interval workout is to keep things at higher speeds, from 6.0 – 8.0. Aim for alternating speeds every 2-3 minutes, starting and ending at a walking speed for 5-10 minutes.

Treadmill Workout: Rolling Hills – This is an interval training method that’s meant to reflect outdoor running. The changes are smaller, but the effects are still big. Here, try alternating between only 2 speeds: 6.0 and 6.5 (or 5.0 and 5.5, depending on your preference) every 2-3 minutes.

Treadmill Workout: Treadmill Hike – This workout is meant to imitate a real outdoor hike. Here, rather than extreme increases in speed, you need to go for changes in incline. Start at an incline of 2.0 and a speed of 3.0 for your warm-up walk. Increase your speed at the 5 minute mark, but stay in the range of 3.5-4.5.

For your incline, increase by 2 levels every 4 minutes, getting up to an incline of 8.0-10.0. Aim for 30-40 minutes in total. Intense right? By the end of this workout, you’ll feel like you just climbed a mountain!

Treadmill Workouts: Conclusion

So there you have it, 5 challenging treadmill workouts to get you feeling motivated. I’ve tried these myself, and trust me, they make things much more interesting. They also really work up a sweat, so be sure to bring along a towel and some water to stay hydrated.

One more thing…

I would also recommend following these workouts with a good recovery drink. Try Muscle Pharm Recon. It will replenish vital nutrients and maximize muscle repair. Give it a try!

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

Healthy Bedtime Snacks: Top 5

So what’s the real deal on late night snacking?

We’ve all heard people say that eating after dinner is a bad idea for dieting and weight loss. Some even adopt rules about no eating after 7 or 8 PM.

The truth is, this is a myth. When it comes down to it, snacking can help keep your metabolism up, even at night, meaning you’ll keep burning calories longer. Having a bedtime snack can also help avoid waking up extra hungry.

So what’s the trick?

The trick is choosing the right healthy bedtime snack. If your bedtime snacks include sugary candy bars, cookies, or chips, then you’re definitely not on the path to weight loss.

Like any other meal, and even more importantly before bed, you need to put healthy nutrition first. This means healthy carbs like veggies or whole grains, protein, and low fat and sugar content. The only problem with bedtime snacking is that you’re not going to do much to burn off the calories – you’ll be sleeping!

It’s also a good idea to avoid spicy foods, citrus fruits, or other foods like tomato sauce that can cause indigestion or heartburn. In addition to being higher in calories, fatty foods can actually interfere with your sleep by being harder on your digestion.

And of course, the golden rule for snacking: small portion sizes. I’d recommend aiming for 200-300 calories at most for bedtime snacks.

So, who wants some healthy bedtime snack ideas? Keep reading for my Top 5 suggestions!

Here are my top 5 healthy bedtime snack ideas:

1. 1 slice of whole grain toast with a small slice of low-fat cheese (around 120 calories)
2. 1 cup of oatmeal (unsweetened) with sliced banana (around 170 calories)
3. 1 cup of corn flakes with a cup of skim milk (around 200 calories)
4. 1 rice cake topped with a tomato slice and a slice of turkey breast (around 60 calories)
5. 1 banana with a tablespoon of natural or organic peanut butter (around 180 calories)

All of these ideas should help satisfy your late night cravings. Remember to go for low calorie snacks. Another trick is to look for snacks high in the amino acid tryptophan. This can help your body create more serotonin, which can help you relax before bed and induce sleep.

Keep bananas in mind, too. They’re high in potassium, which is needed for deep sleep, and actually contain some tryptophan. Some other sleep-inducing foods include oats, honey, and poultry. Include these in your bedtime snacks whenever you can, and you’ll fight cravings and sleep better for it!

But wait! There’s one other thing…

If you work out and hit the gym regularly, you want to make sure you’re getting that extra protein punch from your bedtime snacks. Try having a tasty casein protein shake as a snack, like the Chocolate Cake Batter flavour of Optimum 100% Casein Protein, which can be mixed with a banana or some skim milk. You’ll accomplish a few goals at once, including muscle repair!

Have any questions or feedback about Healthy Bedtime Snacks? Please leave a comment below…

Henry Cavill Workout: Superman

So I thought I’d round out this week with one more superhero workout which is going to make waves in the near future.

Actor Henry Cavill is taking over the lead role as Superman in the upcoming franchise’s big screen rendition “Man of Steel”.

He’s training as we speak. And like any other superhero role, this one requires packing on both strength and size. So what is Henry Cavill doing to prepare his body for this role?

For starters, he’s eating a lot. He told reporters that he’s consuming about 5000 calories a day, with a priority on protein. So before we introduce our own Man of Steel workout, let’s make sure you’re getting enough protein in your diet.

These high quality whey products are the ones I have in my cupboards and will really help your muscles get the protein they need to grow in size and strength so skip the cheap stuff you see in most supermarkets which are filled with artificial sugars that give you intestinal discomfort and go for these…

• Optimum 100% Natural Whey for maintaining lean muscle mass.
• The tasty Gaspari Nutrition Myofusion – Try the delicious vanilla or chocolate milk flavours!
• Promax Protein Bars for snacking and fighting cravings.

Now for the Superman workout to get your muscles pumped…

Henry Cavill Workout

On top of his high-protein diet, Henry Cavill is hitting the gym hard and lifting heavy. Warm up with some cardio, and then hit the weights. Aim for 4 sets of 8-10 reps, or until you max out (except abs and core – work these areas till exhaustion).

Supersets – For all the workouts listed here, superset every 2 exercises. This means 2 different exercises back to back, followed by a 1-2 minute rest period and you’re going to go heavy so aim for 6-8 reps maximum. For example, one set of 6 bench presses, one set of 6 barbell rows, rest and repeat. Exercises are combined so that opposite muscle groups are worked on the same day, allowing you to really focus your efforts.

Henry Cavill Workout Day 1: Chest & Back

• Barbell Bench Press (view exercise) & Bent Over Barbell Row (view exercise)
• Barbell Incline Bench Press (view exercise) & Lat Pulldown (view exercise)
• Dumbbell Chest Press (view exercise) & One Armed Row (view exercise)
• Dumbbell Pec Flyes (view exercise) & Bent Over Rear Deltoid Raise (view exercise)

Henry Cavill Workout Day 2: Legs & Core

• Barbell Squats (view exercise) & Hanging Leg Raises (view exercise)
• Dumbbell Lunges (view exercise) & Ab Twists (view exercise)
• Machine Leg Curls (view exercise) & Oblique Side Bends (view exercise)
• Dumbbell Calf Raises (view exercise) & Ab Rollout with Stability Ball (view exercise)
• Back Extensions on Roman Chair (view exercise)

Henry Cavill Workout Day 3: Arms & Shoulders

• Standing Bicep Curls (view exercise) & Overhead Tricep Extension (view exercise)
• Seated bent over deltoid raises (view exercise) & Shrugs (view exercise)
• Hammer Curl (view exercise) & Tricep Kickbacks
• Cable Hammer Curl w/Rope (view exercise) & Cable Tricep Extension w/Rope (view exercise)
• Concentration Curls (view exercise) & One Arm Cable Extension (view exercise)
• Shoulder Press (view exercise) & Lateral Raises (view exercise)

Rest for 24-48 hours after this cycle, and repeat, getting in at least 4 workouts a week. Supersetting your exercises will help keep your heart rate up and your metabolism in override, so you’ll burn lots of calories at the same time.

This Superman workout plan is intense and will get you in top shape but make sure you are focusing on lots of fresh fruits, veggies, lean meats and protein!

Have any questions or feedback about the Henry Cavill Workout for Superman? Please leave a comment below…

Hugh Jackman Workout

Hugh Jackman has received a lot of attention in recent years for bulking up and getting ripped.

Of all his roles, X-Men’s Wolverine saw Hugh Jackman at his biggest, with bulging biceps, defined pecs, and rock hard abs, but now he’s preparing for his next superhero movie, “The Wolverine” and we’re all going to be quite shocked at his ability to continue being in the best shape of his life.

But how does he do it? And how can you get there too?

For his role as Wolverine, Hugh Jackman not only bulks up, but he also stays lean and ripped. He accomplished this level of fitness in 2 major phases, while paying special attention to gaining lean muscle mass. Each phase lasted 6 weeks, focusing first on gaining mass and second on gaining strength.

The following fitness schedule is designed to mimic Hugh’s Wolverine workout. Use the weight that works for you, and get ripped!

Phase 1: Gaining Muscle Phase

The first phase focuses on adapting your muscles. For each exercise, change the tempo so that you lift for 3 seconds up and 1 second down. This forces your muscles to adapt and grow quickly. In Phase 1, aim for 4 sets and 8-10 reps of each exercise.

Phase 2: Gaining Strength Phase

For the second phase of his workout, Hugh Jackman focused on lifting as much weight as possible without worrying about tempo. For this phase, aim for lifting as much weight as you can and only getting out 3 or 4 reps. You should be able to lift more during this phase because of your conditioning in Phase 1.

The Workouts

Here are some powerful workouts you can use in both phases, altering weight and number of reps according to each phase. Aim for hitting the gym at least 5 days a week.

Day 1: Chest & Triceps

• Flat Barbell Bench Press (view exercise)
• Incline Barbell Bench Press (view exercise)
• Decline Barbell Bench Press (view exercise)
• Cable Pec Flyes (view exercise)
• Tricep Dips (view exercise)
• Tricep Cable Extension with Rope (view exercise)

Day 2: Legs

• Barbell Squat (view exercise)
• Deadlifts with Barbell (view exercise)
• Leg Press Machine (view exercise)
• Leg Curl Machine (view exercise)
• Seated Calf Raise (view exercise)
• Dumbbell Lunge (view exercise)

Day 3: 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)

Day 4: Abs & Core

• Hanging Leg Raise (view exercise)
• Ab Twists with Plate or Ball (view exercise)
• Oblique Side Bends with Dumbbells (view exercise)
• Back Extensions (view exercise)
• Ab Crunches on Stability Ball (view exercise)

Day 5: Shoulders

• Military Press with Barbell (view exercise)
• Lateral Raises with Dumbbells (view exercise)
• Seated Bent Over Rear Deltoid Raises (view exercise)
• Barbell Shrugs (view exercise)
• Single Arm Shoulder Presses (view exercise)

Remember, these are just a few intense workout ideas. You can definitely add to these as you progress through your training. Once you finish a round of both phases, make sure you take a week of rest before starting up again.

Staying Lean

During the sixth week of each phase, only do a few exercises from each muscle group all on the same day. For the rest of the week, focus on high intensity interval cardio training (see my article on HIIT here). This will help you burn any fat that you may have accumulated during the previous 5 weeks and keep you leaned out.

Eating Right

Diet was the final key component of Hugh Jackman’s Wolverine workout. He ate a lot of protein and had a few protein shakes each day. Here are some recommended supplements to help you pack on some Wolverine muscle of your own:

• A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try 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.

Have any questions or feedback about the Hugh Jackman Workout? Please leave a comment below…

Halle Berry Workout

It’s been quite some time since Halle Berry showed her rocking body in Catwoman and X-Men but this 45 year old beauty knows how to keep fit even today simply by following some pretty smart workout routines.

Sure genetics may have something to do with it but after doing the research on what she does to stay as toned as she does I’m not doubtful that any woman following her routine would also get pretty damn toned.

Let’s take a look at a sample of her exercise plan and fill in the spots for all that wasn’t revealed in the interviews with her…

Halle Berry Workout Routine

First things, first! You better make sure you are eating plenty of lean meats, veggies, fruit and whole grains. Her workout is not easy so you’re going to need frequent small meals to build up your energy. I also highly recommend you check out my article on Top 10 Workout Supplements for Women and whatever you do don’t skimp out on the whey protein as it’ll help you keep your cravings in control and your belly flat.

You’re going to attempt this workout 3 times per week for at least 6 weeks and your goal will be to stay focused and determined to give this your all. On the other days you are going to mix in yoga, pilates or hiking to keep your metabolism up and your fat burning accelerated.

Now for the workout:

10 minute elliptical trainer building in intensity every minute.

Circuit #1 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
10 reps Pushups on bosu ball (view exercise)
10 reps (each side) Lunge and bicep curls (view exercise)
10 reps (each side) step ups with dumbbells (view exercise)
12 leg curls with stability ball (view exercise)

Circuit #2 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Squats with dumbbells (view exercise)
16 bicycle crunches on bosu ball (view exercise)
3 minutes jumping rope
30 seconds (each side) side planks (view exercise)

Circuit #3 (do the following exercises one after another and then rest for 60 seconds and repeat 3 times)
12 reps Seated cable row (view exercise)
10 reps (each side) barbell side lunges (view exercise)
10 reps (each side) wood choppers (view exercise)
12 reps Stability ball back extensions (view exercise)

Finish up with 10 minutes of high intensity interval training on the treadmill.

Halle Berry Workout Conclusion

This workout is centered around keeping you toned and super fit, it will push you and push you hard but you can always start out small and build up to include all of the exercises included. As mentioned before, you will need to eat frequent small meals in order to make sure your body has the energy it needs to get through this, and if you need a boost then the Kre-a-fem mentioned in the top 10 workout supplements will help you build the stamina and push through so give it a try as it’s all natural (creatine is naturally found in meat and is responsible for helping our energy systems run at their best).

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

Fitness Training – Most Overrated Exercises

If you’re going to spend the time and effort in the gym you better be getting out the most of it right?

I know sometimes it feels like you spend endless hours and the results you get are pretty much a joke. So in this article I’m going to share with you some exercises that are highly overrated especially when done when they are not part of a calculated training plan.

Some may be quite obvious and some you may be wondering about since I have included them in some of the workouts in the site but remember those programs have a clear objective and have been carefully crafted.

Anyway let’s jump right in.

Fitness Training – Most Overrated Exercise #1

The ab crunch: I can’t count how many times I’ve seen people do crunch after crunch, week in and week out. The problem with this is that your abs rapidly adapt to this exercise and results stop usually after as quick as a couple weeks.

Now in it’s place I’m going to get you doing the ab crunch on the rounded part of a bosu ball (view exercise). This is a killer unique variation that will tax your abs in quite a different way. Keep the curve of your back on the curve of the bosu and pull your lower hip up towards your abs when raising your neck up, but just remember not to strain your neck.

Simple change but impressive difference in results.

Fitness Training – Most Overrated Exercise #2

Seated Leg Extensions (view exercise): Although this exercise can give your legs a nice pump it is very limited in your range of motion and doesn’t really benefit you much in the real world. It can also place some unnecessary strain on your knees which can be quite a sore spot for many.

Fitness Training – Most Overrated Exercise #3

Instead, I’m going to prescribe for you the one legged barbell squat (view exercise). This will challenge almost every muscle fiber in your body and especially our quads, butt and core to keep the balance so you’ll have to go quite light. The trickiest part of this exercise is really making sure your in perfect alignment so that your body weight is appropriately balanced on your standing leg.

Fitness Training – Most Overrated Exercise #3

Seated machine chest press (view exercise): This exercise seems like a good idea since you have the support of the machine, but again this is what usually prevents you from excelling.

In this case, I think it doesn’t have to be an overly complex replacement, but pushups on a bosu ball (view exercise) is a great way to challenge your chest. And since it brings imbalance to the movement you will also be strengthening your shoulder joint, triceps and of course your core.

For those of you who have a real challenge with this exercise, you can simply touch one or even both knees to the floor until you gain the strength to do it without.

Fitness Training – Conclusion

You’ll notice that I brought in three different exercises to really challenge your core and allow you to progress with seeing results. Give it a try and break out of the stagnant as that is not going to give you the benefits you are hoping to get after months of doing the same old. And please, leave me a comment and let me know if you liked this article and would like to see more like it as I have quite a few more tricks like this that I would be happy to make this a series of articles…

Intense Weight Training Tricks Part 3

So after reading Intense Weight Training Tricks Part 1 and Intense Weight Training Tricks Part 2, you think you know everything you need to know for a more intense workout, right?

Think again…

If you want to pack on the muscle and keep getting ripped, there’s more you can do to rev up your weight training efforts…

These intense weight training tricks may seem more advanced, but with a bit of patience, they can be incorporated into any strength training routine. Push your muscles to their max, and you’ll be on your way to a more sculpted body in no time.

Let’s get intense and shatter those strength training plateaus!

Triple Sets

Triple sets allow you to focus on the muscle fibers with the most potential for growth. Rather than working each set to failure, triple sets get more out of your muscles and improve your muscle endurance.

Start with a weight that lets you get 10-14 reps. Perform each rep as fast as possible (with correct form), and as soon as you feel your speed slowing, stop the set and rest 30 seconds. Repeat, and rest another 30 seconds before repeating for a third time. These 3 mini-sets count as one set. Rest 2-3 minutes, and repeat the triple sequence again.

1 and ½ Reps

Compound exercises work out more than one muscle at the same time. For example, a bench press exercises your chest and your triceps. But often compound exercises rely more on the bigger muscles. The 1 and ½ rep method allows you to get more out of the smaller muscles in the same exercise.

Start by performing only half of a full repetition and return to starting position. Then immediately follow with the full range of motion. This counts as one rep. Repeat 3-5 sets at 4-6 reps. For example, when you’re doing a chin-up, pull yourself only half way up, return to starting position, then pull yourself all the way up (one rep).

Back-Off Sets

You may not think you’re ready to lift heavier, but back-off sets take off the pressure. You’ll see amazing gains in strength in very little time.

Start with a higher weight (5-10 pounds more than you’re used to), and get 4-6 reps out on the first set. Repeat with the same weight, even if you can only get out a couple reps. On the third and fourth sets, drop the weight so you can get out 8-10 reps. You’ll overcome that strength plateau in just a couple weeks.

Feed Your Muscles

On strength training days, it’s crucial to feed your muscles in the first 30 minutes after your workout. This is when your muscles need protein the most, because they’ve been damaged and drained of nutrients. A combination of good protein and amino acid supplements is what works best. Here’s what you need to feed your muscles:

• A tasty whey protein supplement to support muscle growth. You can’t pack on muscle without more protein in your diet so give this one a try, you’ll love the smooth creamy taste: Optimum Platinum Hydrobuilder.
• 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.

If you haven’t already, make sure you check out Intense Weight Training Tricks Part 1 and Intense Weight Training Tricks Part 2 for even more great tips!

Have any questions or feedback about intense weight training tricks? Please leave a comment below…

Lose Belly Fat Diet

Getting healthy is what I encourage for all of my clients.

But the truth is, looking good counts for a lot too, and who doesn’t want to look fitter, younger, and more toned?

Losing belly fat is by far the most challenging of all fitness and weight loss goals. No matter your fitness level, you’ve probably struggled to lose that annoying belly fat. I’ve been there myself.

But along the way, I’ve learned a number of easy diet solutions to help you lose belly fat. Here are my top 10 tips…

Lose Belly Fat Diet: 10 Easy Tips

1. Cut out the refined sugar. Refined white sugar leads to spikes in your blood sugar level, slowing your metabolism and leading to cravings.

2. Remove saturated and trans fats. These types of fats slow your metabolism and are deposited directly into your body. If carry fat around the waist, that’s where this will end up. Watch your labels at the grocery store.

3. Avoid sodium. A diet high in salt leads to water retention, which is only going to make your belly fat look worse. Cut down on the salt, and you’ll shed some of that extra water weight.

4. Eat whole grains. If you’re trying to lose belly fat, you need to cut out white flour and refined carbohydrates, including white pasta, bread, and rice. I cannot stress this enough! Refined carbohydrates are stripped of their nutrients and slow your metabolism.

5. Pass on the junk food! Junk food is high in refined sugar, sodium, fat, and unhealthy carbohydrates, so this one is a must. This includes getting rid of the fast food.

6. Eat more protein. If you’re trying to lose belly fat, protein is a great addition to your diet. Protein actually burns more calories during digestion, helping you burn more fat! Adding a tasty protein supplement to your diet can also help keep you feeling full and rev up your metabolism. Check out the new ultimate protein complex: Optimum Platinum Hydrowhey.

7. Eat fat-burning foods. There are a number of foods out there that actually increase your metabolism and help you burn belly fat. Protein and whole grains are some of these foods. Other fat-burning options include Nutiva Organic Extra-Virgin Coconut Oil and NOW Green Tea Extract. Add them to your diet today!

8.  Eat more frequently. Eating frequently keeps your metabolism more stable, helping you burn more calories and avoid cravings. Make sure your snacks are healthy and high in protein. A good alternative for snacking is a healthy protein bar like the Myoplex LIte Bars.

9. Give yourself a boost. When it comes to weight loss supplements, there are good options and bad options. But having that extra boost can burn belly fat and give you the motivation you need. You can go with a natural option like Irwin Naturals Green Tea Fat Metabolizer, or for more serious results, try Muscle Pharm Shred Matrix.

10. Drink more water. This one’s pretty simple, but it can make a big difference. In addition to maintaining your health, water also helps fill you up.

So there you have it, 10 simple diet tips to help you lose belly fat. Remember, eating a whole foods diet combined with regular exercise and resistance training is the best route!

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

Motivation to Lose Weight: 3 Easy Tips

Staying motivated is hard for us all, even personal trainers like myself.

When it comes to weight loss, motivation can be an even bigger challenge. But there are a number of tips and tricks I’ve learned over the years that can help you stay on track.

So if you’re trying to lose weight but having trouble staying motivated, take my advice and follow these 3 easy tips. You’ll jumpstart your routine and start seeing real results!

Motivation to Lose Weight: Easy Tip #1 – Set Realistic Goals

Like anything you’re working towards in life, it’s important to set realistic goals. Weight loss is no different.

First, you have to make sure that your weight loss goals are practical. If it’s your goal to lose 50 pounds in 3 weeks, this is nearly impossible and will only get you more discouraged! A goal of losing 5 or 10 pounds in a month is a bit more realistic.

It’s also important to set smaller goals that you can reach more frequently. For example, if your goal is to lose 20 pounds by your birthday, make sure you set smaller goals along the way, like losing 2 pounds a week or slowly cutting out foods that get in your way. Seeing yourself accomplish these smaller goals will keep you feeling optimistic and motivated. Success = motivation!

Motivations to Lose Weight: Easy Tip #2 – Keep a Journal

Something I learned early on is that keeping a fitness journal is a must. Whether you’re trying to lose weight or simply getting in shape, nothing is more motivating that being able to look at your progress on paper.

The truth is, we all like numbers. Start by writing down your current weight and measurements (waist, hips, or arms, depending on your specific goals). Then once every week or two, take the same measurements again and record them in your journal.

It’s also a good idea to journal your efforts, whether what you’re eating or how you’re exercising. For example, increasing your cardio workout by 10 minutes a day could be a big motivation boost and keep you working hard. If you’re looking for a good weight loss and fitness journal, check out the handy Fitlosophy Fitbook.

Motivation to Lose Weight: Easy Tip #3 – Give Yourself a Break

I’ve also learned over the years that trying to be perfect will only set you up for failure. You have to be realistic about your lifestyle, and you have to learn to give yourself a break.

When it comes to dieting, try giving yourself a cheat meal once or twice a week, and eat something a bit more indulgent. This will help you overcome cravings and avoid getting frustrated.

Another good way to stay motivated with your diet is to incorporate tasty but healthy snacks, like the Myoplex LIte Bars. These will help keep you satisfied and full for longer. Even adding a tasty protein smoothie, like the delicious vanilla Gaspari Nutrition Myofusion with lots of ice and vanilla greek yogurt, can help curb cravings and leave you feeling very satisfied at the same time..

There are also a number of natural, healthy weight loss supplements that can give you that extra boost you need to see results and stay motivated. I would recommend trying Irwin Naturals Green Tea Fat Metabolizer to keep your metabolism elevated and allowing you to accelerate the fat loss.

Motivation to Lose Weight: Conclusion

There you have it, three easy tips that will motivate you and put a smile on your face because realistic expectations and a realistic plan will guarantee realistic results. In the end, you’ll be a much happier person for it as long as you continue to put in the effort. Save this article for anytime you feel like your will-power is about to waiver and I bet you it will bring back that energy and determination that will carry you through.

Have any questions or feedback about Motivations to Lose Weight? Please leave a comment below…

Intense Weight Training Tricks Part 2

Intense Weight Training Tricks gave you some amazing ideas for building more muscle and getting ripped, but still want more?

When it comes down to it, you can never have enough in your workout repertoire. Getting ripped muscles requires commitment, stamina, and variety.

So here are some more ideas for overcoming plateaus and keeping your muscles pumped.

Intense Weight Training Tricks: Pyramids

Pyramid sets start out with a high number of reps at slightly lower weight (for example, 1 set of 15 reps with 20 lb dumbbells). This is followed by a 2^nd set of fewer reps at a slightly higher weight. The 3^rd set increases the weight even more, dropping the reps to 6 or 8. This can be continued until your muscles are exhausted. Pyramid sets are great for pushing your muscles outside their comfort zone.

Intense Weight Training Tricks: Circuit Training

Circuit training can be a great way to fit in a short but powerful workout. With circuit training, you’re maximizing your efforts by moving from exercise to exercise without much rest. You’ll also keep your muscles on edge. The goal is to do one set of each exercise, alternating between muscle groups if possible.

Intense Weight Training Tricks: Target Your Efforts

By limiting your workouts to 1 or 2 muscle groups, you’ll fully exhaust your muscles and really push things to the next level. Targeting allows you to give each muscle group the attention it deserves. If you want to combine 2 muscle groups in one workout, try combining muscles that work together, like chest and triceps.

Intense Weight Training Tricks: Don’t Overdo It

Make sure you train each muscle group only once in a 5-7 day period, especially if you’re limiting your workouts to 1 or 2 muscle groups. By keeping your workouts on this kind of schedule, you’ll avoid overtraining and give your muscles the time they need to fully recover. The Fitlosophy Fitbook is a great tool for keeping track of your workouts.

Intense Weight Training Tricks: Take a Break, Seriously

Another way to ensure adequate rest and recovery is to take a 1-week break every 8-12 weeks. You’ll be surprised by how much strength and stamina you’ll have when you go back. Just make sure you take a good protein supplement like Gaspari Nutrition Myofusion on your days off to prevent muscle loss.

Intense Weight Training Tricks: Try a New Supplement

Tried all the basic workout supplements and find yourself needing more? Give some of these other options a try and maximize your pump at the gym:

• Muscle Pharm Battle Fuel is a great 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!
• 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!
• Universal Animal Flex is a complete joint support complex to help you recover from your intense weight training efforts!

Have any questions or feedback about intense weight training tricks? Please leave a comment below…