Flexibility Training Routine

When it comes to weight loss and training elements the biggest missing part for most people is ignoring flexibility training.

Flexibility training seems to get left in the dust but is one of the most important parts in allowing your muscles to relax, recover and grow while keeping your joints healthy.

What I will provide you in this session are stretches which fully allow the connective tissue between muscles and your bones to expand and separate allowing your muscles to really strengthen in the most healthy way possible.

Does this grab your attention or do you still feel like stretching is a waste of time?

Well the fact of the matter is that you may be training hard and spending endless hours in the gym but not getting the results you think you should be getting. If that is the case then actually reducing your time lifting weights/doing cardio and spending it instead on flexibility may give you exactly that edge you’ve always wanted to get.

You see with stretching you are also getting better circulation and blood moving to your sore muscles allowing for the above mentioned growth and strength, but there is also one more benefit. Your muscle shape also improves and hence why the most modern fitness and bodybuilding athletes spend a considerable amount of time working on their flexibility as well.

Let’s get to the routine…

Flexibility Training Routine

It is always advisable to do your flexibility training when your muscles are warmed up. Stretching before workouts is old-school and is no longer recommended by kinesiologists or physiotherapists as it puts too much stress on muscles that aren’t warmed up and ready to be stretched.

Some studies have actually shown a reduction in strength when this is done so get in at least a 5 minute light-sweat warm up if you still find it it helps you increase your range of motion during exercise.

View images below for the correct placement and hold the stretch for 15-30 seconds at a time. Pick and choose depending on what areas you worked out that day:

Triceps flexibility (view image)
Triceps & Shoulder flexibility (view image)
Shoulder flexibility (view image)
Rotator flexibility (view image)
Neck flexibility (view image)
Chest flexibility (view image)
Quadriceps flexibility (view image)
Lower back flexibility (view image)
Hamstring & lower-back flexibility (view image)
Hamstring flexibility (view image)
Forearm flexibility (view image)

Now if you are finding that your muscles are still quite sore for days after your workouts then you will want to make sure your post workout nutrition is spot on aiming to have a good protein/carb ratio within an hour of your workouts. These supplements are also made specifically for helping with recovery:

• Scivation Xtend
• Optimum Glutamine
• Platinum Hydrobuilder
• Recovery Stack
• USPlabs PowerFULL
• Advanced ALLFLEX
• Superior Amino 2222

Have any questions or feedback about this flexibility training routine? Please leave a comment below…

Ab Workout Routine Amplified

No matter how many ab workout routines you may have tried I’m going to put together one here that pushes you to your limits and it’s all done in a power 30 minute session.

The great thing about this ab workout routine is that even if you can’t complete it you can break it down and reduce the repetitions to suit your level, and yet have that ultimate goal to reach.

Before we jump right in I’ll give you one more nugget of wisdom here that you may have forgotten about.

Working your abs means hitting it at all angles and this includes all your core muscles which run through your sides (obliques) and lower back. But it goes one step further as you need to also blast away some fat through some intense cardio in order to see those ab muscles.

Are you ready for this???

The 30 Minute Ab Workout Routine

As with any workout you want a good 5-10 minute warm up which will get you to a light sweat. You can do this with the elliptical, treadmill or any other cardio machine which gets your entire body moving.

Ok now you’re going to do these exercises back to back and then follow it with 1 minute of jumping rope (or stair climber machine as replacement). Once you’ve done that entire circuit you are going to repeat it 2 more times for a total of 3 sets of the entire circuit:

40 Mountain Climbers with bosu (view image)
30 seconds plank with bosu (view image)
20 Ab Crunches on bosu ball (view image)
10 Bicycle crunches on bosu (view image)

Ok, here’s the next circuit same style as above but instead of jumping rope you are going to do 1 minute of burpees (view image), here are the exercise to perform back to back:

30 seconds side plank on each side (view image)
20 Ab Crunches with Legs Raised (view image)
10 Stability ball back extensions (view image)

Ok by now you should be getting quite fatigued and you can either stop here or go for another round! Instead of burpees you will now switch to 30 seconds of jumping jacks. Here are the exercises to run back to back:

20 ab twists (view image)
10 ab roll outs with stability ball or wheel (view image)
10 hanging leg raises (view image)

There you have it! What you’ll find is quite special about this routine is that it will really get your heart rate up and your metabolism burning fat like mad. But due to intensity you will need to have a smart post workout nutrition plan otherwise you will get into muscle breakdown phase. Try a tasty and slow digesting protein like Optimum 100% Casein Protein, so it can gradually and continually help feed your muscles. I usually also add a few scoops of BCAA’s (branch chained amino acids) like with Muscle Pharm Recon or Scivation Xtend.

If you are one of those impatient ones and want quicker results you may want to consider a Basic Fat Loss Stack to burn more fat around your midsection.

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

Best Workout Supplements 2012

It’s a new year and there are some new workout supplements in town which are getting quite a lot of buzz for being highly effective in helping you stay motivated and get more results from your training.

You might have some reservations about supplements especially with the negative media frenzy on supplements made overseas (particularly Asia), but if you’re smart about it and do the research by looking at what others have reviewed heavily and found good results with then you can totally use them to your advantage.

I’m also going to break it down by goal for you so know exactly which phase of your training to use it for. Ready?

Best Workout Supplements 2012: Top 10 List

1. Name: Muscle Pharm Assault
   Function: Pre Workout Energy Matrix.
   Goal: Boost Motivation. Especially effective during leaning out phase, but can also be used during muscle gaining phase with a high carb intra-workout drink.
   Main Ingredients: Beta Alanine (Nitric Oxide) and Creatine.
   When to Use: 30 minutes before workout.
   Review: Muscle Pharm Assault is the newest of all the pre workout energy drinks and is used by male & female fitness and strength athletes to help with blasting through a plateau and gaining lean muscle mass.
   More info: Get more info on Muscle Pharm Assault.
2. Name: Optimum Opti-Men and Optimum Opti-Women
   Function: Multi Vitamin specifically designed for men and women.
   Goal: Boost Motivation. Provide essential vitamins and minerals particularly important for those training intensely or on a limited-diet.
   Main Ingredients: Vitamins A,C,D,E,K, B6/12, magnesium, and much more.
   When to Use: With meals.
   Review: When it comes to a brand you can trust, Optimum is definitely one of the best as they have a very strict quality control system and over 10,000 reviewers have rated it 9.2/10.
   More info: Get more info on Optimum Opti-Men & Optimum Opti-Women.
3. Name: Gaspari Nutrition Myofusion
   Function: Provide essential amino acids to help repair and build muscle.
   Goal: Reduce body fat and increase lean muscle mass.
   Main Ingredients: High quality Whey Protein.
   When to Use: Between meals as a ultra-healthy snack, up to 3 times per day.
   Review: Still my favorite protein powder as the taste and creamy non-grainy texture is so good you can mix it with tons of ice and have it as a chocolate or vanilla ice-cream substitute. No sugar added, aspartame free and very low in carbs.
   More info: Get more info on Gaspari Nutrition Myofusion.
4. Name: Scivation Xtend
   Function: Recovery of muscle tissue and reduced muscle pain.
   Goal: Anyone who is training intensely and has sore muscles will benefit.
   Main Ingredients: Branch Chained Amino Acids.
   When to Use: Immediately after workouts and even during workouts for those who are especially concerned about losing muscle mass.
   Review: Xtend is without a doubt a tried and tested supplement which is great for helping you recover from your workouts quicker and should be taken by anyone training more often than 3 times a week.
   More info: Get more info on Scivation Xtend.
5. Name: Now Ultra Omega-3
   Function: Cardiovascular support, improved brain function and aids in lubrication of joints.
   Goal: Anyone working out regularly and doesn’t eat fish on a regular basis.
   Main Ingredients: Omega 3 fatty acids.
   When to Use: Take with meals.
   Review: There are a lot of Omega-3/fish oil supplements in the market and few are tested for be free of potentially harmful contaminants like mercury and heavy metals, but NOW Ultra Omega-3 has strict quality control standards and is reviewed extensively to be one of the highest quality and affordable Omega’s in the market.
   More info: Get more info on NOW Ultra Omega-3.
6. Name: Muscle Pharm Shred Matrix
   Function: Thermogenic fat burner which increases energy levels and helps control cravings.
   Goal: Those looking to lose weight at an accelerated pace.
   Main Ingredients: Gaurana Seed (caffeine), green tea extract, saw palmetto, tumeric, ginseng.
   When to Use: Before breakfast, follow instructions.
   Review: Although there are a lot of fat burners/diet pills out there, most of them have quite a few harsh side effects and provide minimal results. Muscle Pharm has created this highly effective metabolism booster which also helps control crazy cravings and the ingredients are quite impressive and herbal. Take this only during your cutting phase when you are looking to lose excessive weight.
   More info: Get more info on Muscle Pharm Shred Matrix.
7. Name: Optimum Platinum Hydrobuilder
   Function: Protein blend for post workout.
   Goal: If you’re wanting to really gain lean muscle mass or are having muscle soreness that won’t go away.
   Main Ingredients: Whey Protein Isolate and Casein.
   When to Use: Immediately after exercise (preferably within the hour)
   Review: Hydrobuilder is an ultra high quality protein blend that is specifically formulated to help your muscles grow big and strong, and it’s slow digestion helps feed your muscles for hours after consumption thereby accelerating muscle recovery phase.
   More info: Get more info on Platinum Hydrobuilder.
8. Name: Advanced Allflex
   Function: Reduce joint pain.
   Goal: For those of you working out intensely, runners with knee pain, and those lifting heavy weights who need joint pain relief.
   Main Ingredients: MSM (natural sulfur compound which helps with joint collagen synthesis).
   When to Use: Immediately after fist meal of day.
   Review: There are few joint supplements that live up to their hype, but Advanced Allflex is one that has greatly benefited me and clients I have trained that have had joint pain issues.
   More info: Get more info on Advanced ALLFLEX.
9. Name: Magnum Nutraceuticals CLA
   Function: Metabolic activator for burning fat.
   Goal: Those looking to lose body fat without the use of stimulating ingredients.
   Main Ingredients: CLA.
   When to Use: Three times daily.
   Review: CLA or conjugated linoleic acid is a natural occurring fatty acid that has been proven to help with speeding up metabolism and aiding the energy cycle without any stimulants and is therefore safe and has no side effects. Results are gradual and take several weeks to show results which also means less chance of excess skin development since body has the time to adapt.
   More info: Get more info on Magnum Nutraceuticals CLA.
10. Name: NOW Green Tea Extract
    Function: Energy enhancer and supports cardiovascular system.
    Goal: Wanting to lose weight and protect organs against free radicals.
    Main Ingredients: Green tea extract.
    When to Use: Once or twice during morning/early afternoon.
    Review: NOW green tea extract has no other additives and is a pure product which is rich in antioxidants protecting our skin and organs from free radicals which are a cause of the chemicals in our environment and foods.
    More info: Get more info on NOW Green Tea Extract.

Have any questions or feedback about the best workout supplements of 2012? Please leave a comment below…

Benefits of Exercise: Can It Keep You Young?

The question of whether or not one of the major benefits of exercise is keeping you young may not be one that really has you baffled, but I believe if we dig a little deeper you’ll think about it differently.

Anytime you explore questions like this you ultimately get to know yourself better and with this kind of understanding you take one step higher to increasing your willpower.

At the end of the day we all know it’s willpower which keeps us from slipping into the belly busting junk food temptation world and putting on excess weight which in turn hurts our confidence and feeling of well-being.

Stick with me here and I guarantee you’re going to get a few nuggets to take away with you which will benefit you in not only losing weight in your trouble spots but also give you the drive to push through your biggest obstacles…

Benefits of Exercise: The Science

A recent study at McMaster University in Ontario explored the effects of exercise on mice over 1 year (which would be equivalent to the age of 100 in human terms since the mice were genetically modified to grow older at an accelerated pace), and the DNA analysis was quite shocking even to the researchers.

The study compared a group of mice who were sedentary vs a group who were allowed to run on a wheel for 45 minutes three times a week and were given other challenges to increase their muscle mass. So what did the research show?

The sedentary mice started showing signs of DNA malfunction resulting in bone density issues as soon as 3 months (equivalent to age 20 in human years) and by the 8 month stage (equivalent to age 60) the sedentary mice had become frail with shrunken brains, enlarged hearts, smaller sex organs and graying fur. All these mice were dead by the 12 month stage.

So what happened with the mice that had exercised? Up until the 8 month stage these mice had a rich dark fur with no salt-and-pepper shadings, had retained their muscle mass and brain volume, plus their sex organs were completely normal and still agile.

By the 12 month stage only one of these mice had died from natural causes and most surprising to researchers, even though these mice had been genetically modified to age faster their DNA was able to continue to repair itself almost like they had taken a secret potion to stay young.

Benefits of Exercise: Your Take Away

Alright so studies of mice aside we can be pretty certain that exercise can benefit us in such a powerful way, but yet so many of us still make excuses or continue to have poor time management so we can’t fit in some exercise just 3 times a week.

I want you to let this seminate in your thoughts, and think about this one article next time you feel that devil next to your ear whisper that it’s ok to miss this one day and leave it to the next day. In other words, use this information as ammo to fuel your willpower not just tomorrow or next week, but for the rest of your young life.

Check out the Workouts & Training section of the site for hundreds of different workouts or use the search function on the site to find something specific to your target goal or your sex.

Of course, eat healthy and fresh foods as much as possible and arm your stay-young arsenal with a multi-vitamin like Optimum Opti-Men or Optimum Opti-Women, a natural immunity boosting antioxidant like NOW Acai or NOW Green Tea Extract and a heart-healthy Omega 3 like AllMax Nutrition Omega 3. These will all help you look young and even reverse some of the negative effects of eating unhealthy and not exercising frequent enough, but just as long as you have changed your habits for the better now.

Have any questions or feedback about these benefits of exercise and staying young? Please leave a comment below…

Motivation for Weight Loss

If you’ve ever tried to lose weight and tone up, you already know that motivation is one of the hardest things to maintain over time.

And it’s not surprising. Life gets in the way, things come up, and results often take too long to see. Overall, the challenges of weight loss can often lead to a loss in motivation. And we often become frustrated quickly when we don’t see results fast enough.

On the other hand, you may have seen some immediate results that got you motivated in the beginning. But what usually happens is that those immediate results taper off a bit, and you find yourself hitting a plateau. This is also discouraging and can drain your motivation just as much as seeing no results at all.

So what can you do to stay motivated? Let’s look at some core tips that should help you stay on track with your weight loss goals.

Motivation Tips for Weight Loss

1. Think Ahead – This may sound simple, but one of the biggest mistakes during any weight loss plan is not thinking about the consequences of every decision and action. What I’m referring to here is food decisions – we often make choices in haste and don’t consider the real consequences for our health and weight.

2. Hang Around with Health-Minded People – I don’t mean that you should run out and dump a bunch of your friends, but most people don’t realize how much their friends can influence their daily behaviors. This has been a huge lesson in my own life. The more I hang out with other people who care about their health and fitness, the more likely I am to maintain it as a priority my daily decisions.

3. Be Reasonable – You should also realize that hitting a plateau and losing motivation are par for the weight loss course. It’s unreasonable to imagine any weight loss regimen that is not full of ups and downs along the way. So be reasonable and practical at the outset, and you’ll be less frustrated when frustrations actually occur. The other trick is to prepare for them when they do occur – whether it’s fitting in an extra workout or going for a walk.

4. Eat When You Feel Hungry – This one may sound obvious, but it’s important that you don’t let your metabolism slow down too much, because once this happens, you’ll start storing more calories as fat. Instead, eat frequent meals throughout the day in order to avoid major hunger pangs. This will keep your metabolism in high gear. A good way to do this is by supplementing with protein shakes and bars. Checkout Gaspari Nutrition Myofusion, one of the best tasting protein supplements on the market. Myoplex LIte Bars are also great snacking options.

5. Change Things Up – Boredom is by far one of the biggest predictors of loss in motivation. So whether it’s in your exercise routine or in your diet plan, make sure you throw in some variety on a regular basis. Even something as simple as giving yourself options each day can help prevent boredom. This is why I always tell my clients to avoid diets which are very strict in nature – they can’t practically be maintained over the long term. Options and variety are key to weight loss motivation.

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

Easy Weight Loss Secret

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

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

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

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

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

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

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

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

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

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

The Weight Loss Secret:

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

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

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

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

Diet to Lose Belly Fat

If you have pesky belly fat still getting in the way or are trying to shed those extra pounds around the waist and not having much luck you are definitely not alone.

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. First, let’s look at some daily tips for losing belly fat. Then we’ll get to some specific meal ideas that will help you get on track and on your way to a thinner waistline!

Daily Tips to Lose Belly Fat

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. 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.

3. 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. Instead opt for quinoa, brown rice, and whole grain breads that don’t have sugar as one of the top 3 ingredients.

4. Eat more protein. Hopefully it should come to no surprise to you now that when it comes to cutting belly fat adding protein to your diet is key. 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. Without a doubt my two favorite protein powders are: the milk chocolate flavour of Gaspari Nutrition Myofusion and the cookies & cream flavour of Combat Powder. If you want to look at other sources of protien including veggies check out this article – Best Protein Powders.

5. 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 and be patient as it will take several effects to show the effects.

For those of you who want to take a more aggressive approach check out: Men’s Fat Loss Stack or Men’s Fat Loss Stack.

Simple Meal Ideas to Lose Belly Fat

These meal (or snack, depending on your diet plan) ideas are based on ingredients that actually help you burn more belly fat! They are especially high in monounsaturated fatty acids that can help you lose the belly fat quickly.

Hummus, Olive, And Tomato (362 calories)

Spread 2 Tbsp hummus on each half of a toasted whole wheat English muffin. Top each half with 5 thinly sliced olives and a slice of tomato. Add 1 medium orange.

Mediterranean Salad (398 calories)

Toss 1/2 c chickpeas, rinsed and drained, with 1/2 c halved cherry tomatoes, 1 chopped cucumber, 10 large black olives, and 1 Tbsp lemon juice. Serve with 1 toasted large whole wheat pita.

Waffles Florentine (393 calories)

Take 2 whole grain waffles & spread with 2 Tbsp black olive tapenade. Top with half a cup of egg whites, scrambled in cooking spray, and 3/4 cup of spinach leaves. Have half a cup of strawberries on the side.

Almond Butter With Fresh Fruit (350 calories)

Spread 2 Tbsp almond butter on a slice of whole grain bread. Eat with half a cup of each blueberries and sliced kiwifruit.

Oatmeal with Pecans and Berries (351 calories)

Prepare 1 packet Original Quaker Instant Oatmeal made with 1 cup skim milk and mix with 2 Tbsp chopped pecans, 1/2 cup raspberries, and 1/2 cup blueberries.

Mango Walnut Salad (395 calories)

Grab a bowl of greens and add spinach with half a cup of chopped mango, 4 baby carrots chopped, 1/4 cup sliced red bell pepper, 2 Tbsp walnuts, 2 Tbsp vinaigrette, and 1 Tbsp raisins. Eat with 1/2 large whole wheat pita.

Diet to Lose Belly Fat – Conclusion

These are just a few meal/snack ideas for losing belly fat, but hopefully they give you a better idea of the kinds of foods you should be eating for a slimmer waistline. Make sure you take a balanced approach and incorporate a frequent exercise plan and a healthy diet!

Have any questions or feedback about dieting to lose belly fat? Please leave a comment below…

15 Minute Treadmill Workout

Strapped for time? Need to fit in a quick workout?

When most of us think of fitting in a 15 minute workout, we probably don’t think of the treadmill.

But believe it or not, the treadmill can be an effective way to fit in a quick workout – if you do it right!

You may have heard a lot of talk lately about cardio versus non cardio workouts. The truth is, it all depends on your approach.

What often happens is people become complacent with cardio and they don’t challenge their bodies enough. Getting on a treadmill and doing the same workout every day isn’t going to give you the results you’re looking for.

You need to really hit it hard, just like any other workout. If you challenge your body in the right way, and change things up, the treadmill can be a great way to shed some extra weight, lean out, and stay fit.

The best way to do this is by introducing interval training to your treadmill workout. Interval training works by constantly changing things up and challenging your body throughout the workout. Generally speaking, interval training for cardio involves 1-2 minute intervals, alternating between high and low intensity.

This constant variability is not only good for burning calories and fat, but it’s also great for the health of your heart, lungs, and cardiovascular system overall. Trust me, nothing works up a sweat like interval training, and that’s what you need to be doing if you’re trying to get seriously fit!

So here’s a 15 minute interval treadmill workout – perfect for those days when you’re feeling rushed!

15 Minute Interval Treadmill Workout

One note: Before doing an intense workout like this your pre-workout nutrition needs to be spot on. For best results in supplying your muscles with the fuel they need try this protein smoothie about one hour prior to training: 1/2 a banana, 1 scoop of Gaspari Nutrition Myofusion and two scoops of Scivation Xtend, 1/4 cup ice, 1/4 cup water, 1/4 cup non-fat milk. You can also have this same smoothie immediately after your workout to replenish your muscles and keep you developing lean muscle mass.

Minutes 1 to 3: Walk (Warm Up)

Suggested Speed: 3.5 miles per hour
Incline: 0 percent

Tip: Use long strides and keep your shoulders down, chest lifted, and abs engaged.

Minutes 4 to 5: Speed Walk

Suggested Speed: 4 mph
Incline: 0 percent

Tip: Help your body adjust to the faster pace by swinging your arms for momentum.

Minutes 6 to 8: Walk

Suggested Speed: 3.5 mph
Incline: 4 percent

Tip: Inhale and exhale deeply throughout walk.

Minutes 9 to 11: Jog

Suggested Speed: 4.5 mph
Incline: 4 percent

Tip: Land on the ball of each foot. This will lessen the impact on your joints.

Minute 12: Speed Walk

Suggested Speed: 4 mph
Incline: 4 percent

Minutes 13 to 14: Jog

Suggested Speed: 5 mph
Incline 2 percent

Minute 15: Walk (Cool Down)

Suggested Speed: 3.5
Incline: 0 percent

15 Minute Treadmill Workout – Conclusion

There you have it, a great 15 minutes treadmill workout for those hectic days. And feel free to extend this workout for another 5, 10, or even 15 minutes. The intervals will help get you sweating in no time!

Have any questions or feedback about this 15 minute treadmill workout? Please leave a comment below…

How to Burn Fat Fast

Burning fat and losing weight can be tough goals. But if you take the right approach, you can burn fat fast and be on your way to looking fit and ripped in no time!

Time is an issue for all of us, and we all have days when fitting in a good workout is tough.

So how about a 10-minute workout that will have you burning up to 300 calories?

Believe it or not, it’s possible! It’s all about challenging your body and getting intense. No matter how much time you have, you can fit in a decent workout that will burn some extra calories and give your metabolism a boost.

Burning fat and losing weight are all about getting yourself into a calorie deficit. This means burning more calories than you take in on any given day.

So whether this is your only workout of the day or an add-on to your current routine, burning an extra 300 calories will help you get a bit closer to your fat-loss fitness goals.

10-Minute / 300-Calorie Workout

This workout combines 3 exercises and mirrors the type of exercises you’d typically see in high intensity interval training. All exercises can be done at home or at the gym and require no equipment whatsoever!

1. Jump Squats

Start by standing with your feet shoulder-width apart. Keep your arms at your sides. Start by doing a regular squat, and then jump up out of the squat as high as you can while reaching your arms to the ceiling. When you land, immediately lower your body back into the squat and repeat. The goal here is to flow smoothly from the squat to the jump and back into the squat.

Beginner – 10 reps & 30 seconds rest before next exercise.
Advanced – 30 reps and 10 seconds rest before next exercise.

2. Spider-Man Push-Ups

Start in a regular push up position, keeping your back straight and aligned. As you lower your chest to the ground, raise one knee up and to the side of your body, so that your bent leg is parallel to the ground and your knee is pointing to your side. Return to the starting position and repeat using the other leg.

Beginner – 10 reps & 30 seconds rest.
Advanced – 25 reps and 10 seconds rest.

3. Sprints

Sprints can be done at the gym, at home, or outdoors, so they’re a great fitness tool to keep on hand. Make sure you push yourself and don’t take things too easy! Sprints of any distance can be effective, and back-and-forth sprinting within a more confined area will burn just as many calories.

Beginner – 10 second sprint & 30 seconds rest.
Advanced – 20 second sprint & 10 seconds rest.

How to Burn Fat Fast – Conclusion

Trust me, the combination of these high intensity exercises will really work up a sweat and get you burning fat fast! Simply alternate between these 3 exercises for 10 (or more) minutes at maximum intensity.

Follow up with a good recovery drink like Scivation Xtend, and add a natural weight loss supplement to your diet for even better fat-burning results. Check out Irwin Naturals Green Tea Fat Metabolizer – a great option for boosting your metabolism!

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

How to Tame a Raging Appetite

Dieting and getting fit are tough enough already, but nothing is more challenging than controlling a raging appetite.

We all have cravings, and sometimes those cravings can really get in the way of reaching our weight loss and fitness goals.

So what can you do about it?

Over the years, I’ve offered up a lot of tips for eating right, dieting, and even snacking healthy, but let’s look at some tips for managing those cravings and controlling that raging appetite!

Tips for Controlling a Raging Appetite

1. Eat Breakfast – This one’s a big one people. Breakfast really is the most important meal of the day. If you don’t give your body the fuel it needs off the bat, you’re going to end up with some major cravings throughout the day. Eating breakfast also jumpstarts your metabolism, which means it will get you burning more calories as well! If you’re looking for ideas check out these articles: Instant Breakfast ideas, or Healthy Breakfast Ideas for Women and Healhy Breakfast Ideas for Men.

2. Eat a Whole Foods Diet – Whole foods, or those that have not been processed (or highly processed) can really help you get your cravings under control. Whole foods have more nutritional value, simply put. Because they’re less processed, they’re higher in vitamin content, usually have more fiber, and will keep you feeling full for longer. When it comes to carbs, make sure you go whole grain as often as possible.

Fiber is another great way to stay satisfied for longer. Check out Myogenix Pro Fiber – a great addition to your diet.

3. Get More Protein – Just like whole foods, protein keeps you feeling full for longer. Why? Because protein takes longer to digest, meaning that it stays in your stomach longer and will keep you feeling satisfied.

It also burns more calories during digestion, so you’ll get an added boost to your weight loss efforts. One of the best things you can add to your diet is a high-quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Casein.

You may want to experiment taking your protein smoothie intake up to 2 or 3 times per day and watching how it affects your cravings as well as your lean muscle development. If making a shake isn’t always convenient, try mixing in warm water and then adding a little hot water to make it like a hot chocolate (one of my favorite tricks to keep it interesting).

4. Drink More Water – You’ve probably heard this one, but it can’t be overstated. Most people simply don’t drink enough water on a daily basis, but just like food, water can help fill you up and feel more satisfied. I always recommend to my clients that they drink a glass of water before every meal, but it’s also an effective way of overcoming cravings.

One thing you’ll also notice when upping your protein intake is that you will feel more thirsty as your body will crave the water to help you process the amino acids. If water gets boring for you, try some ground fresh mint leaves and cucumber, or some green tea…

5. Drink Green Tea – Research has shown that green tea (and many other teas) are highly effective at curbing cravings. The reason green tea is particularly useful is that it also helps to increase your metabolism. This is why green tea extracts, like NOW Green Tea Extract, are so effective during a weight loss program.

6. Recognize Hunger – Research has also shown that craving sweets after a big meal really has little to do with hunger. It’s mostly due to habit. What you need to do is train your body to recognize when it’s actually hungry.

One tip I’ve come across is if the thought of a full, savory meal (like a juicy steak) doesn’t sound appetizing, you’re probably not actually hungry.

Personally, I find that if I give myself another 10 minutes, those cravings subside. And the longer you get out of the habit of eating something sweet after meals, the less you’ll want it, trust me! So much of our diet habits are just that – habits!

Have any questions or feedback about taming a raging appetite? Please leave a comment below…

How to Gain Muscle Fast

If your main goal is to pack on muscle, you’ve probably already learned that doing it fast can be a bit of a challenge.

Plateaus are just as common with weight gain as they are with weight loss. Like everything, your body gets used to the same old thing. But you probably already know to change things up frequently in order to keep making gains.

In addition to keeping things fresh, there’s a lot more you should (and should not) be doing to gain muscle fast, especially when it comes to diet and nutrition. In fact, nutrition is just as important as working out, because your muscles require the right balance of nutrients to keep growing. Let’s look at 10 nutrition tips to get you back on track with your muscle-building goals.

How to Gain Muscle Fast – 10 Nutrition Tips

1. Have a Meal Every 3 Hours – Eating frequently means that your body (and your muscles) will receive a constant flow of protein, carbohydrates, and essential fatty acids to maintain an anabolic (i.e., muscle-building) state.

2. Get Lots of Protein – No meal should go without a good serving of protein. It’s recommended that you consume 1 gram of protein per pound of body weight every day in order to maximize muscle-building. Your main protein source should be lean animal sources and dairy, and you should keep it varied. Adding a protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Casein is a great way to make sure you reach your daily goals.

3. Hydrate – Water is actually a really good thing when it comes to gaining muscle. The more water in your muscles, the better they’ll function and the greater their strength and size capacity. You should be consuming about a gallon of water every day, and about 8 ounces every 15-20 minutes during your workout.

4. Do Carbs the Right Way – It’s all about balance when it comes to carbohydrates. Too few will shortchange your gains in mass (because carbs are needed for energy and protein absorption) and too many will bulk you up. You should consume 2-3 grams of carbs per pound of body weight each day to gain mass.

5. Eat Red Meat – Believe it or not, red meat can be a healthy option when it comes to packing on the muscle. Just go for lean cuts of meats and avoid processed and fatty options. Red meat is a power house of the highest quality amino acids you get including glutamine for recovery and even creatine for helping you with your energy levels.

6. Eat Fish – If red meat isn’t your thing, fish is a great option. It’s packed full of protein and healthy fatty acids like omega-3s which actually help you lean out and gain muscle. Fish also has a great amino acid profile, so your muscles will get the fuel they need.

7. Eat Pre- and Post-Workout Meals – Within an hour before and after your workout is a crucial period for muscle growth, so you need to give your body the building blocks and fuel it needs. Whey protein is the best option as it’s absorbed quickly. Check out Optimum 100% Natural Whey – a leader in the market.

8. Have a Cheat Day – Cheat days not only help you stay motivated, but the sudden intake of foods can jumpstart your metabolism and release growth hormones and other growth agents that will give your muscle building efforts a big boost.

9. Take the Key Supplements – There are a few basics out there that are sure to get your gaining muscle fast. Branched-chain amino acids (BCAAs) are the most effective on the market. Check out Scivation Xtend, one of the best options out there. I recommend taking this in combination with a Glutamine supplement – try Optimum Glutamine.

10. Eat Late – That’s right, eating late can actually help sustain your muscle gains while you sleep. Make sure your late night snack is packed with protein!

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

Jumpstart Your Day: Instant Breakfast Ideas

You’ve heard it before – breakfast is the most important meal of your day.

The truth is, it is – and for a lot of good reasons.

First, research shows that people who eat breakfast are less likely to be overweight. They’re also less likely to fail at dieting.

This is the case because eating a meal first thing in the morning jumpstarts your metabolism and gets your burning calories. Without breakfast, your metabolism stays in hibernation mode, and you’re more likely to pack on the fat.

Breakfast also helps prepare your body for the day. By eating the right combination of protein, fiber, and whole grains, you’ll give your body, your muscles, and your mind the fuel it needs to get through the morning.

Beyond these basic benefits, studies have also suggested that eating breakfast may reduce your risk of serious illness like heart disease, diabetes, and cancer. It also seems to strengthen your immune system.

When it comes to your mental functioning, breakfast helps improve concentration and focus. Research on children has shown that eating breakfast leads to higher scores on tests and lower incidence of depression, anxiety, and hyperactivity.

Pretty amazing isn’t’ it? And it’s reasonable to think that the same would be true at the office.

So what does the typical health breakfast look like?

Generally speaking, you can’t eat just a little. Many people make the mistake of only eating a couple hundred calories, and they’re left feeling hungry later in the morning.

This results in loss of energy and ability to concentrate on work and also puts your body into the mode of conserving energy by lowering your metabolism.

Instead, you need to be aiming for 500 to 600 calories for breakfast. And make sure whatever you’re eating is packed full of vitamins, minerals, and nutrients, including at least 20 grams of protein and 5 grams of fiber.

Protein and fiber take longer to digest, which means they’ll help keep you feeling satisfied and energetic until lunch.

If you haven’t already, you should definitely invest in a tasty protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.

Adding a protein shake to your breakfast is a great way to keep you fueled through your day. If you find it’s too much with your breakfast you can also make it a mid-morning snack to keep you tied over until lunch.

But let’s look at some more quick breakfast ideas…

Instant Breakfast Ideas

• Blueberry smoothie (1/2 cup Kashi Go Lean Crunch cereal, 1 cup fat-free milk, 1 cup frozen blueberries – blend until liquefied) and 1 piece of whole grain toast with all-natural peanut butter.

• Apple slices with all-natural almond butter, ½ pint of fat-free milk, 1 bran muffin.

• Omelette (2 eggs, ¾ cup frozen spinach thawed, 2 slices turkey bacon diced) and 2 slices of whole grain toast with all-natural peanut butter or almond butter.

• 2 peanut butter and banana wraps (spread a tablespoon of peanut butter over 2 lightly microwaved whole grain waffles, add half a banana to each and wrap).

Sound like some good breakfast ideas? These are some great options if your time is tight or you need to eat on the go.

If you’re worried about getting the right vitamins and minerals in your breakfast, I’d also recommend starting your day with a good multivitamin. Check out Optimum Opti-Men and Optimum Opti-Women.

Have any questions or feedback about instant breakfast ideas? 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…

Best Pre Workout Supplements

Workout supplements really get a bad rap especially by those who have not done their research to find reputable companies that have proof in their results.

Unfortunately more often than not, people don’t understand how effective (and safe) supplements can be, so it’s time for a quick shake-up of your routine.

As you’ve probably heard me emphasize quite extensively, diet and nutrition are key components of any workout or fitness plan. It’s important to give your body the fuel it needs to repair tissue, build muscle, and recover from hard workouts that can really deplete your resources.

The most important stage in workout nutrition is prior to the workout – what’s referred to as the “pre workout” phase. This period of time (20-40 minutes before your workout) is crucial because whatever is in your body at that time is what you will use during your workout. Simply put, you need to prepare your body by giving it the resources it needs for the duration of the workout.

So let’s look at the best pre workout supplements and how they can help you reach your goals faster!

Best Pre Workout Supplements – Top 4

1. MusclePharm Assault Preworkout Matrix

This is one of the best pre workout supplements on the market. It combines some of the most effective ingredients out there to enhance your workout and give your muscles the fuel they need. First, it contains key amino acids that will improve muscle growth, like branched chain amino acids (BCAA’s). It also contains Creatine for improved muscular endurance, a ginseng extract for increased energy and stamina, and more! For more information – Muscle Pharm Assault.

2. USPlabs Jack3d Pre-Workout

Another great combination of supplements, this one has been a market-leader for years. Many people I know swear by it, and I can tell you it really gives you the strength and energy you’re looking for to get out that extra pump at the gym. This special formula contains natural energy-boosting ingredients, caffeine, Creatine for endurance, and beta-alanine for power and strength. For more information – USPLabs Jack3d.

3. BSN N.O.-Xplode 2.0 Pre-Training Energy & Performance Igniter

Another popular choice, this one is specifically designed to give you muscles a huge boost in energy and power. It supports nitric oxide production, a key factor in vascularity and circulation that are needed for muscular endurance. It’s sure to give you the extra pumps you need and the size you’re looking for. For more information – BSN N.O.-Xplode 2.0.

4. Gaspari Nutrition SuperPump Max

Gaspari is one of my favorite brands on the market, simply because their products taste great. This pre-workout combination is designed for those who hit the gym hard. It supports muscular endurance to make your workouts last longer and fights muscle soreness and fatigue. For more information – Gaspari Nutrition SuperPump MAX.

Best Pre Workout Supplements – Conclusion

Remember, supplements can be taken safely and effectively – just don’t overdo it and make sure you cycle off supplements according to their directions. Many people make the mistake of combining too many supplements, which can be hard on the body over time. Take it easy, and be smart!

But wait…

Make sure you’re also taking a good time-released protein supplement like MusclePharm Combat Powder. I recommend having a shake every morning and following every workout for optimum results!

Have any questions or feedback about best pre workout supplements? Please leave a comment below…

1500 Calorie Diet

Calorie-counting isn’t for everyone, but if your weight loss goals are big, it may be exactly what you need to do.

At a basic level, weight loss requires taking in fewer calories than you burn over an extended period of time. In other words, you need to eat less and burn more to see significant results.

In order to burn one pound a week, a deficit (more calories burned than eaten) of 500 calories is needed per day. This can be accomplished fairly easily by eating a healthier diet and getting active. Portion control is also important, but so is cutting down on fats, sugars, sodium, and processed foods.

This is where meal plans come in handy. Meal plans help take some of the guesswork out of dieting, in an attempt to show you what you can eat when you’re trying to lose weight.

So here’s a 2-day sample meal plan to get you started. This one comes in at only 1500 calories a day, which should help you get into the red and start losing weight fast!

1500 Calorie Meal Plan

Day 1 Breakfast – Dried Apricot & Flax Muesli (400 calories)
¾ cup rolled oats, ¾ cup milk, ¼ cup chopped dried apricots, 2 tablespoons ground flaxseed, 1 teaspoon honey. Mix all ingredients and let sit 15 minutes.

Day 1 Lunch – California Burger (400 calories)
1 vegetarian burger, 2 slices whole grain bread, toasted, 1 tablespoon hummus, 1/4 avocado, thinly slices, 2 tomato slices, 1 cup grapes. Cook burger in microwave according to package directions. Place on toasted bread with hummus, avocado, and tomato. Serve grapes on the side.

Day 1 Snack – Pineapple with Cottage Cheese (200 calories)
¾ cup low fat cottage cheese, ¾ cup pineapple chunks.

Day 1 Dinner – Sesame Salmon with Borccoli Brown Rice (500 calories)
2 teaspoons sesame oil, 1 clove garlic, minced, 5-ounce salmon fillet, 1/2 tablespoons sesame seeds, toasted, 1 teaspoon olive oil, 1 cup chopped broccoli, 1/2 lemon, juiced, Sea salt and pepper, to taste, 1 cup cooked brown rice.

Preheat broiler. Whisk sesame oil and garlic. Brush on both sides of salmon and sprinkle with sea salt and pepper. Place salmon on a baking sheet and broil for 10 minutes. Sprinkle cooked salmon with sesame seeds. Steam broccoli and flavor with lemon juice, salt and pepper. Serve cooked brown rice with lemon broccoli and broiled sesame salmon.

Day 2 Breakfast – Blueberry Walnut Waffles (400 calories)
2 frozen whole grain waffles, 1/2 cup blueberries (fresh or frozen, unsweetened/thawed), 1 tablespoon chopped walnuts, 2 tablespoons 100% maple syrup. Toast waffles and top with blueberries, walnuts and maple syrup.

Day 2 Lunch – BLT Salad (400 calories)
5 slices turkey bacon. 3 cups chopped romaine lettuce, 1 small tomato, chopped, 1 tablespoon sliced almonds, 2 tablespoons light honey mustard dressing, 5 whole grain crackers, 1 orange. Microwave bacon, cut into pieces and toss with lettuce, tomato, almonds, and dressing. Serve with crackers and an orange.

Day 2 Snack – Black Bean Salsa with Baked Chips (200 calories)
1 whole grain tortilla, 1/4 cup salsa, 1/4 cup black beans.

Day 2 Dinner – Parmesan Pasta with Sautéed Vegetables (500 calories)
2 teaspoons olive oil, 1 clove garlic, minced, 1/2 onion, chopped, 1/2 cup sliced mushrooms, 1 cup spinach, 1/2 tomato, chopped, 1/8 teaspoon each: sea salt and pepper, 1.25 cups cooked whole-grain penne pasta, 1/2 cup Northern beans, 2 tablespoons grated Parmesan cheese.

Heat oil in a pan over medium high heat. Add garlic, onion, and mushroom and cook for 4-6 minutes, until onion starts to soften. Add spinach, tomatoes, salt and pepper; cook 2-3 minutes, until vegetables are cooked. Mix cooked vegetables with pasta and beans. Top with Parmesan cheese.

Looking for an extra boost?

Another great addition to your diet is a green tea supplement like Irwin Naturals Green Tea Fat Metabolizer. This will help you burn some extra calories and bring you closer to your weight loss goals!

Have any questions or feedback about this 1500 calorie diet? Please leave a comment below…

Healthy Recipes for Lean Muscle

Feel like you could do more to gain lean muscle mass?

Well hitting the gym is the first step, but eating right is just as important.

If you’re trying to gain lean muscle, you need to pay attention to your diet. The truth is, diet is a key factor in supporting lean muscle growth.

The main reason for this is that a balanced combination of protein and amino acids (the building blocks of muscle fibers), carbohydrates, and vitamins and minerals are needed in order to continuously gain muscle.

A general rule of thumb is to eat 1 gram of protein for every pound of body weight every day to keep gaining muscle. That may seem like a challenge, but these recipes should help you get a bit closer to that goal.

So let’s get to it. Here are 3 healthy (and tasty) dinner recipes to help you pack on the lean muscle and get you through the next week!

Healthy Recipes for Lean Muscle

Ultra-Lean Bacon Cheeseburger

Ingredients:

4oz 96% lean ground beef
pinch of salt
1 ½ slices center-cut bacon
1 whole grain hamburger bun
½ oz light Swiss cheese
2 tsp barbecue sauce
1 slice red onion

Directions: Shape meat into patty. Sprinkle with salt. Cook patty on grill or stove top. Cook bacon strips in skillet until crispy. Toast the bun for 30 seconds on upper rack of oven, and top burger with cheese, onion, bacon, and barbecue sauce.

Lamb with Rosemary and Port

Ingredients:

1 tbsp olive oil
2 tbsp Worcestershire sauce
2 lamb leg steaks, boneless, center slice
1 tbsp butter
1 sprig rosemary
1 large clove garlic
1/4 cup ruby port

Directions: Heat a heavy skillet on high and cook the steaks for about 3 minutes per side, depending on the thickness. Mix oil and Worcestershire sauce, then smear over the steaks. Wrap the cooked lamb in aluminum foil and place on a warm plate while preparing the sauce.

With the pan on low heat, add butter and let it melt. Finely chop the needles from the rosemary sprig and add to pan. Crush or mince the garlic clove into the pan, then pour in the port, letting it sizzle, and reduce slightly. Unwrap the steaks and add any juices from the foil to the sauce. Put the steaks onto plates and cover with sauce. For a side dish, consider green beans or asparagus.

Grilled Chicken Pita Wrap

Ingredients:

2 boneless, skinless chicken breast halves, sliced lengthwise
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp ground coriander
1/2 tsp dried oregano
1/8 tsp cayenne
3/4 tsp kosher salt, divided
2 tsp canola or vegetable oil
1/2 cup fat-free Greek yogurt
1 tbsp fresh-squeezed lemon juice
1 large garlic clove
2 plum tomatoes, cut up
1 cup loosely packed parsley
2 whole-wheat pitas

Directions: Use a small bowl to prepare the spice rub. Combine the cumin, paprika, coriander, oregano, cayenne, 1/4 tsp of the oil. Coat the chicken with the spice mixture, then set aside to marinate for 10 minutes. Remove the chicken from the fridge and pat dry. Make the yogurt sauce by combining the yogurt, 1/4 tsp kosher salt, and lemon juice; cover and set aside. Then whip up some tomato relish. In a food processor, combine the garlic, plum tomatoes, parsley, and remaining 1/4 tsp salt and pulse to coarsely chop.

Heat a grill pan over medium heat and brush with the remaining tsp of oil. When the pan is hot, cook the chicken until the meat is cooked through, 2 to 3 minutes per side. Warm the pitas on the hot grill, about 1 minute per side. When done, fill each pita with a chicken breast and top with tomato relish and yogurt sauce.

Healthy Recipes for Lean Muscle – Conclusion

Trust me, these are some tasty recipes and they’re great options for maintain lean muscle mass. If you’re looking for a good protein supplement to ensure adequate amounts of protein in your diet, I highly recommend Optimum 100% Natural Whey.

Have any questions or feedback about healthy recipes for lean muscle? 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…

Six Pack Abs Diet

There’s a lot of information out there about ab workouts, but when it comes to getting six pack abs, diet is key!

In fact, diet may be the most important factor. Most of us have some ab muscles hiding under there, because our abs are involved in so many things we do. But the right diet is needed to show them off!

In this article, we’re going to look at some general tips for eating right and showing off your six pack abs, as well as a diet plan to give you some specific options.

Ready to start doing things right?

Six Pack Abs Diet – Some General Rules

The basic rules are to eat more protein, veggies, and healthy carbs, and to cut down on the fat and sugar. Not all fats are bad for you. Avoid trans fats and saturated fats whenever possible, as they are stored directly as fat deposits in your body.

But other fats, like omega 3/6 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.

Go for whole food options as frequently as possible. 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 and pasta.

There are a number of foods that actually burn more fat. 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. I recommend the creamy yet low calorie Gaspari Nutrition Myofusion. Other effective fat-burning options include Nutiva Organic Extra-Virgin Coconut Oil and NOW Green Tea Extract.

Six Pack Abs Diet – The Plan

Here’s an example of some daily meal options that will help you show off those six pack abs in no time!

Breakfast:
Option 1 – banana, 2 egg whites, plain oatmeal with stevia all-natural sweetener and cinnamon
Option 2 – grapefruit, protein shake, 1 slice of whole grain toast with all-natural peanut butter

Mid-Morning Snack Options:
veggies with hummus, rice cakes with all-natural peanut butter, almonds, low-fat plain Greek yogurt with blueberries, apple with low-fat mozzarella cheese

Lunch:
Option 1 – turkey chili, spring mix salad, slice of whole grain toast
Option 2 – chicken wrap with whole wheat tortilla and spinach

Mid-Afternoon Snack Options:
protein bar (click here for some great protein bar options), almonds, cottage cheese, low-fat plain Greek yogurt with honey, baby carrots with hummus

Dinner:
Option 1 – skinless chicken breast, whole grain rice or quinoa, veggies, spring mix salad
Option 2 – turkey meatloaf, veggies, couscous salad with raw veggies

Evening Snack Options:
egg whites with low-fat mozzarella cheese, raw veggies, almonds, protein shake, cottage cheese with berries, grapefruit

Six Pack Abs Diet – Conclusion

So there you have it, some great options for eating right and getting six pack abs. Remember to eat often – this will keep your metabolism revved up throughout the day!

If you’re looking for a good ab workout, check out this Total Ab Workout in 30 Minutes.

Have any questions or feedback about this six pack abs diet? 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…

Intermediate Workout for Fat Loss

A lot of workout plans out there focus on beginners, so I thought I’d offer up something for those who are past the beginner stage but not quite advanced.

How do you know if you’re at the intermediate level? The biggest indicator is probably how long you’ve been working out and what kind of equipment you’re used to. If you feel like you’re past the basic stationary gym equipment, or if you’re already used to using dumbbells and cables, you’re probably intermediate.

Another good indicator is if you can do 4 full pushups or 1 full pull-up. Being able to tackle exercises that use your body weight like this means you’re probably past the beginner level. And as for advanced, you probably already know if you’re there.

Either way, this intermediate workout is fantastic for quick and easy fat loss. It’s a full-body workout that can be completed at the gym or easily at home with just a pull-up bar and a few free weights.

If you’re trying to lose weight and burn fat, this total body workout will help you increase your resting metabolic rate and shed the pounds. Doing cardio is important for fat loss, but resistance training is just as important. Adding muscle mass means you’ll burn more calories and fat over the long run, because muscle mass has a direct impact on your metabolism (even when you’re in a resting state).

And don’t worry about bulking up. This total body workout is aimed specifically at burning fat and building lean muscle mass. You’d have to focus a lot more on each muscle group to really pack on the muscle.

So let’s get to it…

Intermediate Fat Loss Workout

This workout should be done 3 days a week for optimal results. A Monday-Wednesday-Friday schedule would be ideal, but do what works best for you. Just make sure you always take at least one day’s rest in between workouts.

For all exercises, aim for 3 sets of 12-15 reps each. Modify as you need, but this is a good starting point. Start with about 30 seconds of rest between sets. You will know you are using the right weight since the last rep should be almost impossible to complete.

• Ab Crunches with Legs Raised (view image)
• Lat Pullups (view image)
• Dumbbell Rows (view image)
• Pushups (view image)
• Dumbbell Flyes (view image)
• Dumbbell Lunges (view image)
• Standing Dumbbell Curls (view image)
• Squats with Dumbbells (view image)
• Tricep Extensions (view image)
• Dumbbell Press (view image)

You’ll notice that this workout is designed to hit all of the major muscle groups. It’s a great way to move past that beginner level and challenge your body in new ways. It will also help jump start your metabolism and get you burning more fat!

Make sure you follow up this workout with a good quality protein shake. Without a doubt a couple that are nice and creamy smooth without the calories are Gaspari Nutrition Myofusion or Optimum 100% Casein Protein, two of the best-selling products on the market.

Another great product that will help you take things to the next level is Scivation Xtend. It’s an amino acid blend that will aid in muscle repair and recovery, and will help you see results fast! If you find your fat loss efforts are still a challenge, you might also want to consider a Basic Fat Loss Stack to catapult you to the next level, a good investment after you look in the mirror and smile at the results.

Have any questions or feedback about this intermediate workout for fat loss? 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…

Beginner’s Workout for the New Year

The New Year is here, and that means it’s time to completely overcome any obstacle and succeed with your fitness resolutions.

I thought I’d start with something for all the beginners out there. Why? Because nothing’s more intimidating than hitting a gym or starting a weight-lifting routine for the first time. But I’m going to make things simple for you.

This workout will offer you everything you need to get your fitness resolution into gear! Let’s start 2012 in the right frame of mind…

Beginner’s Workout Tips

Before we get into the workout, let’s go over the basics when it comes to resistance training and lifting weights.

First, if you’re a beginner, you need to understand that there’s no risk of bulking up, so don’t be scared to challenge yourself and lift heavy. That being said, start out with an eye for detail and make sure you’re lifting right and getting comfortable with the equipment. You should consider your first couple weeks as an orientation of sorts.

When it comes to number of reps and sets, I’d start out at 10-15 reps for 2-3 sets depending on your goals. Generally speaking, lifting heavier weight at lower reps is better for gaining strength and mass, while lower weight at higher reps is better for gaining lean muscle mass and toning up. And if you’re strapped for time, one set is definitely enough to lead to results.

You should also be paying attention to your diet and make sure you’re fueling your muscles so that you can see fast results. I recommend adding a protein supplement like Gaspari Nutrition Myofusion to your diet. You can also improve muscle recovery with an amino acid supplement like Scivation Xtend. And of course, don’t forget to take a multivitamin. I recommend Optimum Opti-Men and Optimum Opti-Women.

Finally, make sure you change things up regularly so that you don’t get bored. When it comes to motivation, you need to keep things interesting. Alternate the group of muscles you focus on, or simply try new exercises or equipment each day. And remember, warm up before every workout for at least 10 minutes on a piece of cardio equipment, and make the effort to stretch after each workout. This will prevent injury and ensure adequate recovery.

Now let’s get to the workout…

Beginner’s Full-Body Workout for the New Year

For each of these exercises, really focus on the movement of the weight and make sure you’re moving at a steady speed. When you lift the weight or contract the muscle, you should count to 2 (one one thousand, two one thousand). When you release the weight, you should count to 3, making sure you control the movement back to starting position. As for breathing, you should be breathing out on the contraction and in on the release.

This workout targets your full body, so you can hit the gym 3 days a week with at least one day of rest in between workouts.

• Exercise 1. – 3 sets Squats (view exercise)
• Exercise 2. – 3 sets Deadlift (view exercise)
• Exercise 3. – 3 sets Seated Calf Raise (view exercise)
• Exercise 4. – 3 sets Barbell Bench Press (view exercise)
• Exercise 5. – 3 sets Barbell Rows (view exercise)
• Exercise 6. – 2 sets Shoulder Press (view exercise)
• Exercise 7. – 2 sets Standing Alternating Dumbbell Curl (view exercise)
• Exercise 8. – 2 sets Tricep Cable Pushdown (view exercise)

There you have it. Start your New Year off right with this workout and you’ll see results in no time!

Have any questions or feedback about this beginner’s workout for the new year? 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…

Home Workout in 30 Minutes

Now that the holidays are over for many of us, it’s time to get back into a good fitness routine.

But like me, this is probably still a busy time of year for you. The New Year is just around the corner, and who doesn’t want to look good when the clock strikes midnight?

So here’s a home workout that you can squeeze into your busy schedule – in just 30 minutes!

And what’s even better, this is a no-equipment workout. That’s right, you can get this 30-minute total body workout anywhere without any heavy gym equipment. Give it a try – you’ll burn up to 350 calories!

Ready? Here we go…

No-Equipment Home Workout – in 30 Minutes!

All you need is a couple light-weight dumbbells, and even if you don’t have these, don’t worry about it! These exercises are still intense without them!

• Jumping Jacks – Start with 2 minutes of jumping jacks to get warmed up.
• Side Lunges – Stand holding light-weight dumbbells. Step your right leg out to the side and bend your knee at 90 degrees. As you go into the lunge, reach your hands down on either side of your right foot, and push off with your right foot to return to starting. Repeat for 24 reps, alternating sides. (view image)
• Walking Lunges – Holding light-weight dumbbells, step forward with one leg and bend your knee at 90 degrees, dropping into a lunge. Then step forward with the other leg, and continue stepping into lunges, alternating between legs. (view image)
• Line Hops – Place a stretched out jump rope on the floor in a straight line. Step or hop sideways back and forth over the rope for 2 minutes.
• Side Plank Crunch – Lie on your left side, resting on your left forearm with your elbow bent, holding yourself up off the ground. Straighten your body with your feet stacked on top of one another. Engage your abs, and lift your core as high as possible, holding for 30 seconds. Then lower and repeat. Repeat on both sides. (view image)
• Fast Feet – Step quickly forward and backward over a stretched out jump rope. Do this for 2 minutes.
• Ab Crunch Toe Touch – Lie on your back, and extend your feet straight above you, keeping your legs as straight as possible. Engage your abs, and reach one arm to your toes, holding the other hand behind your head. Repeat for 24 reps, alternating between hands. (view image)
• Supermans – Lie on your stomach with your arms and legs extended straight out in front of your and behind you. Engage your core and lower back and lift your arms and legs off the floor as high as possible. Hold for as long as possible, and return to resting. Repeat 3-5 times. (view image)

Sound like a good workout? Trust me, it is! And in 30 minutes it can really pack a killer punch! Use this workout on days when you can’t make it to the gym or on days when you’re just too busy.

And don’t forget – always finish your workout with a good protein shake. Check out Gaspari Nutrition Myofusion or Optimum 100% Casein Protein, 2 of my personal favorites.

Have any questions or feedback about this home workout in 30 minutes? 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…

Functional Training

You’ve heard me talk a lot about resistance training, weight training, and strength training. These are all different ways of talking about exercise involving weight resistance.

You may have also heard of functional training, a specific type of training that’s growing more and more popular.

But what is functional training? And how can it help you reach your weight loss and fitness goals?

First, let’s look at the most basic definition of the word functional. Functional means “capable of serving the purpose for which something was intended.”

According to this definition, we know that all movements incorporate a variety of functions, using different combinations of muscles. But functional training attempts to condition the body in an unstable setting, using exercise balls, stretching bands and tubes, free weights, and plyometric exercises. By definition, functional exercises are compound exercises, which means they rely on multiple muscle groups.

By doing so, experts claim that the body is trained in a way that better conditions it everyday activities, movements, and functions. In effect, the training results in a more functional body, and things like balance and coordination are improved.

Functional training is effective for both athletes and fitness beginners. The main benefit of functional training is that it does not require heavy weights or expensive machines. And this makes sense, because we don’t spend our lives sitting in a leg-press machine or walking on a treadmill!

This is why functional training is such a great option for beginners, who may not have access to a gym or heavy equipment (or may find it intimidating). Functional training is also great for weight loss, as it engages the entire body and usually involves muscles that you don’t normally work out at the gym (like the ones we use for balance).

So here are some effective functional training exercises to get you started!

Functional Training Exercises

Functional Training Exercise: Squat Tosses – This one works on your abdominal and lower body muscles. All you need is a medicine ball, which you’re going to start off holding with both hands. Keep your feet at shoulder-width, and squat deeply into sitting position. Then engage your lower body as you rapidly push the ball overhead, returning your body to starting position. To make it more challenging, you can actually incorporate a jump as you return to starting.

Functional Training Exercise: Lunge with Arm Curl – This one develops your biceps, forearms, abs, back, and legs. All you need is a light set of dumbbell weights. Holding a dumbbell in each hand, engage in a reverse lunge while simultaneously curling the dumbbells. Repeat on opposite side.

Functional Training Exercise: Hand Walks – All you need for this one is your body weight, and it hits your hamstrings, shoulders, lower back, and abdominals all at once. Start in a standing position with toes touching. Bend at the waist, and walk your hand out in front of you as far as possible. Make sure you avoid hyperextending your back or caving in, and don’t bend your knees. Follow by walking your feet back to the original position, and repeat.

Functional Training Conclusion

Not only are these exercises functional, they’re also great additions to your workout routine if you’re getting bored or have hit a plateau. They’re also great options for home or outdoor workouts.

If you’re doing a lot of functional training, or training of any kind, I definitely recommend incorporating a good recovery drink. A combination of Optimum 100% Natural Whey Protein and Optimum Glutamine to follow up your workouts is a great and effective option. They will speed up your recovery time.

Have any questions or feedback about functional training? 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…

Scarlett Johansson Workout

Scarlett Johansson is no stranger to big budget action movies and superhero roles.

Now she’s returning to her role as the Black Widow for the upcoming Avengers movie.

And just like her last time around, she’s once again sporting a skintight costume – which means she’s been working out and getting fit!

But what is she doing to stay in such great shape?

According to her personal trainer, the secret to her superhero level of fitness was change. In fact, she changed things on a daily basis to prevent boredom and hitting plateaus.

Changing up your own workout routine is pretty easy, and there are a ton of options. Change the width of your grip, increase or decrease weight or number of reps, do extra sets, or try supersetting (alternating between sets of 2 different exercises).

Scarlett’s trainer also had her incorporating a lot of balance, core work, and coordination into her workouts. And don’t forget the resistance training. Scarlett did some serious strength training with weights and kettlebells – and it paid off!

So here are 4 of Scarlett Johansson’s favorite exercises to help get you in your own superhero shape. These exercises can be done anywhere without any equipment, and they should be done in a circuit, alternating through 3 sets of each.

1. Split Squat – Start in a standing position with your feet about shoulder width apart. Your arms should be at your sides. Squeeze your glutes and step back with your left foot into a lunge. Make sure you sink into the lunge slowly. Then push back to starting position, and repeat for 10-15 reps. Switch legs and repeat.

2. Flamingo Extension – From standing, bend your left leg slightly and raise your right foot behind you until your knee is at a 90 degree bend. Then slowly lean forward, bending at the hops, allowing your right leg to extend behind you. Extend your left arm in front of you to form a T. Make sure you engage your core, glutes, and shoulders throughout the movement. Hold for 5 seconds, and repeat for 10-15 reps. Switch sides and repeat.

3. Squat Jumps – Start in a standing position with your feet shoulder width apart. Keep your arms at your side, and lower into a squat (to your own level of comfort). Make sure your back is kept straight throughout. As you come up, engage in an explosive jump as high as you can, and then land softly and go right back into the squat. Repeat quickly 10-15 times without rest.

4. T Push-Up – Start in a push-up position with ands shoulder width on the floor. Lower yourself close to the floor, and as you push up, lift your left arm straight up to the ceiling and rotate your body while balancing on your right hand and edge of your right foot. Return to push-up position and repeat with the opposite side of your body. Do as many as you can until failure.

Scarlett Johansson Workout – Conclusion

These are some great workout options to get you in shape! You can incorporate them into your workouts or use them for a quick workout when you need to squeeze one in. If you haven’t yet added some lean protein into your diet remember to try a high quality protein supplement with this workout – Gaspari Nutrition Myofusion, is definitely one of the best tasting out there. Also, for a natural metabolism booster read my article on Green Tea Weight Loss.

Have any questions or feedback about these Scarlett Johansson workout tips? Please leave a comment below…

Best Protein Bars

There are a lot of protein and energy bars which claim to be “healthy” but unfortunately with some great marketing the ingredients and calories are disguised very cleverly and they lead to unneccessary weight gain rather than helping you fight the cravings.

Some of the most deceiving include cliff bars which are full of syrups and processed flours which are “organic” and therefore supposed to be better.

But before you pass on protein bars altogether, you should consider this list first! I’m about to review the top 5 protein bars currently on the market which aren’t extra high on the calorie list or if they are they are also full of protein so they will really help you feel full longer.

A high-protein diet is important for a number of reasons (read my article on Whey Protein Benefits), and protein bars can help you make sure you have adequate protein in your diet to help feed your muscles, keep your fat-burning metabolism at a high level! Let’s look at some of the other benefits quickly…

Protein takes longer to digest than carbs, which means it helps prevent sudden drops in blood glucose levels that lead to cravings and binges. When you digest protein, you also burn more calories during the actual digestion!

Protein is also critical for lean muscle growth and maintenance. Proteins contain essential amino acids that are the building blocks for your muscles. It’s estimated that you need about 1 gram of protein for every pound of body weight to sustain lean muscle growth and those who want to pack on serious muscle go up to 2 grams per poud of body weight.

So you can see why protein bars can be so handy! In fact, they’re one of the best protein options while on the go. There aren’t too many snacks out there that can give you 15-30 grams of protein or more without being full of fat!

So here they are, the Best Protein Bars in the market right now. These ones are guaranteed to taste great and keep you feeling satisfied!

1. Oh Yeah! Bars by ISS Research
These bars are packed full of protein and taste great! Relatively low on the carbs as well which makes them one of the leading protein bars on the market, Oh Yah! Bars come in a variety of flavors, including almond fudge brownie, chocolate caramel, and peanut butter. These ones give you a good 15 grams of protein per bar, with only 7 grams of fat! For more info: ISS Research Oh Yeah! Bars.

2. Quest Bars by Quest
These protein bars are currently getting the best reviews for their quality and taste! And they have a number of benefits: 20 grams of protein per bar, only 5 grams of fat, gluten free, no trans fat, and no sugar added! Seriously, these might just be the healthiest bars around. They also come in some great flavors, like apple pie, chocolate brownie, and mixed berry bliss. For more info: Quest Bars.

3. Supreme Protein Carb Conscious Bars
These ones are also highly reviewed and are great if you’re looking for low-carb protein bar options. The awesome part about these bars is that they pack in a total of 30 grams of protein in one bar!
For more info: Supreme Protein Carb Conscious Bars.

4. Myoplex Lite Bars by EAS
Looking for a low-fat protein bar option? This one might be for you. This protein bar contains a healthy 15 grams of protein and only 4.5 grams of fat! That’s amazingly low fat content for a protein bar!
For more info: Myoplex LIte Bars.

5. Organic Food Bar Protein Bars
If you like to stick with organic or go vegan, then this is the perfect protein bar for you. These organic and vegan bars contain an amazing 22 grams of protein from organic sources, including almond and brown rice protein. They’ve received great reviews and are probably the best whole foods option for protein bars!
For more info: Organic Food Bar – Protein.

Have any questions or feedback about the best protein bars? 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…

Ab Workout Routine

It’s time for a special ab workout routine which you can implement into any workout plan.

The ab workout is not for sissy’s so if you think it might scare you off, then get your motivation together and read on!

We’re going to take some exercises and aim them straight at your lower abs, upper abs and of course the core of them all.

Ab Workout Pre Training Nutrition

Now some of you may want to dismiss this section all together, but I cannot stress to you the importance of pre training nutrition and how it will impact your results. Don’t push it to the side as it is just as important as your ab routine itself!

Before getting into your ab workout you will want to start the morning off with some metabolism boosting nutrition. Try a cup of oatmeal, 2 eggs and a protein shake (use a low-calorie version such as the yummy vanilla flavour of Gaspari Nutrition Myofusion).

For those of you who want to get quicker results you may want to think about a thermogenic booster such as USPlabs OxyELITE Pro which will also help you control your cravings throughout the day.

Alright the first part of this workout is going to get you warmed up and your metabolism on fire so you continue to sweat calories when getting into your ab workout.

If you’re suffering from problems with motivation then read my article on Weight Loss Motivation and get your energy boosted with a smart pre-workout energy drink BPI Sports 1 more Rep. This is specially formulated for athletes who want to take their training to the next level and there is no way you won’t have the motivation to have a killer workout after this drink!

Now that you have your workout nutrition all lined up, let’s get into the ab workout routine…

Ab Workout Routine

Start off with 10 minutes of jumping rope or 10 minutes of stair climber. You should build up in intensity so you have a good sweat going in the last 2 minutes.

3 sets 20 repetitions Ab crunches on stability ball – keep a natural curve in your back and don’t strain your neck (view image)
3 sets of 12 repetitions Jacknife – use a small to medium-sized stability ball for this and focus on keeping your abs tight throughout the movement(view image )
3 sets of 45 seconds Plank on exercise ball – abs tight and butt down (view image)
3 sets Side plank (45 seconds each side) – remember to focus on a straight line from head to toe and try lifting one foot up in the air as well (view image)
3 sets 14 repetitions mountain climbers with bosu ball – stabilize your abs and tuck in one knee at a time (view image)
3 sets 10 repetitions Hanging leg raises – target those lower abs with this one (view image)
3 sets 8 repetitions Ab Rollout with Stability Ball – slow and fluid movement will give best results with this exercise (view image )

Now keep your metabolism up and end off with a 8 minute high intensity interval training session on the treadmill. At minute 7 you should be at a full out sprint for 60 seconds. Think about how good your abs will feel the next day and push through!

Ab Workout Routine Conclusion

Remember you can do this workout instead of any ab day or in addition to your current training. It is quite intense and your abs are relatively small muscles so you want to do this workout no more than 2 (maximum 3) times per week. If you’re not seeing some considerable results after 2 weeks that means you need to first focus on the pre-workout nutrition outlined above and then second on increasing your intensity or number of reps.

I’d like to hear your questions or feedback on the results you got from this ab workout routine. 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…

Personal Trainer Workouts

Not everyone has the money or time for a personal trainer.

So I thought it was time to give you some killer personal trainer workouts you can do on your own.

When I’m training a client, I always have a few goals in mind. Let me share them with you…

1. You need to be challenged. This means that you can’t get away with anything too easy. So when you’re working out, remember that you have to get out of your comfort zone. This means lifting heavier!

2. You need variety. Most people get bored easily with their workouts, and it’s my job as a personal trainer to keep things fun and exciting. So this means trying new exercises and changing the way we do the exercises.

3. You need to push it. What I mean by this is that you need to make your workouts last. I do 30-minute workouts with my clients if that’s all the time they have, but ideally, you need to stick around the gym for an hour or so. So find a way to stay motivated for longer and you’ll see results!

Now for some personal trainer workouts…

I’ve compiled 3 workouts for you that will target all of your major muscle groups. For all of these exercises, aim for 3-4 sets and take each set to failure (between 8-12 reps). What I mean by failure is that your last rep should be so hard you can’t get another one out.

Personal Trainer Workout 1: Legs & Abs

• Barbell Squat (view exercise)
• Deadlifts with Barbell (view exercise)
• Standing Dumbbell Calf Raise (view exercise)
• Oblique Side Bends with Dumbbells (view exercise)
• Dumbbell Lunge (view exercise)
• Ab Twists with Plate or Ball (view exercise)
• Leg Curl Machine (view exercise)
• Ab Crunches on Stability Ball (view exercise)

Personal Trainer Workout 2: Back & Chest

• Flat Dumbbell Press (view exercise)
• Incline Dumbbell Press (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Seated Row (view exercise)
• Decline Dumbbell Press
• Dumbbell Pec Flye (view exercise)
• One Arm Dumbbell Rows (view exercise)
• Back Extensions (view exercise)

Personal Trainer Workout 3: Arms & Shoulders

• Standing Dumbbell Bicep Curls (view exercise)
• One Arm Concentration Curls (view exercise)
• Tricep Dips (view exercise)
• Tricep Cable Extension with Rope (view exercise)
• Cable Hammer Curls with Rope (view exercise)
• Overhead Dumbbell Press (view exercise)
• Side Dumbbell Raises (view exercise)
• Tricep Dumbbell Kickbacks

And don’t forget…

I always recommend to my clients the following supplements to support muscle growth and repair after these killer workouts.

• Muscle Pharm Assault – A pre-workout complex to take your personal trainer workouts to the next level!
• Gaspari Nutrition Myofusion – A great tasting protein supplement to fuel your muscles! I recommend having a protein shake every morning and within one hour after every workout.
• Universal Animal Pak – A complete joint support complex to help your body recover from these killer personal trainer workouts!

Have any questions or feedback about personal trainer workouts? 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…