Great Ab Workouts

Summer is fast approaching, and if you’re trying to get in shape, you’re probably thinking a lot about your abs.

Let’s face it, your abdominal and core muscles can be one of the most challenging muscle groups to get into shape. They take a lot of commitment and hard work, and usually a good combination of total body resistance training and cardiovascular exercise.

I generally recommend exercising your abs and core about twice a week. This will ensure adequate recovery time and sufficient frequency to develop and tone these smaller muscles. For the most effective approach, you should also aim for a good variety of exercises that target your abdominals, obliques, and lower back.

Before we get to the exercises and workouts, I need to highlight an important point. In addition to working out your abs, it’s also necessary to work out your entire body. When it comes to weight loss, you can’t spot-train, which means total body weight training and cardio are absolutely necessary for revealing that washboard stomach.

And of course, like most things in fitness, a strict, low-fat diet is key to having great abs. To take things one step further, I recommend cutting down on carbohydrates and increasing your protein intake. An easy way to do this is to invest in a high-quality whey protein like Optimum 100% Casein Protein. You’ll support lean muscle growth and burn more fat in the process!

Great Ab Workouts – The Exercises

First, I’m going to review what I consider the top 10 ab exercises to get your abs looking toned and ripped. If you’re just starting out and looking for some great ab workouts, start with these exercises. They can be combined into a number of different workouts according to your own goals and needs.

When it comes to working out your abs, I generally recommend 2-3 sets of anywhere from 15-25 reps. Abdominal and core muscles should always be worked to failure, so 25 is often a more realistic goal for number of reps.

Here are my top 10 picks for ab and core exercises:

1. Ab Crunch on Stability Ball (view exercise)
2. Ab Crunch with Legs Raised (view exercise)
3. Ab Twists with Plate (view exercise)
4. Lunge with Ab Twist (view exercise)
5. Ab Crunch with Toe Touch (view exercise)
6. Ab Rollout on Stability Ball (view exercise)
7. Bicycle Crunches on Bosu (view exercise)
8. Side Plank Crunch (view exercise)
9. Oblique Crunches on Stability Ball (view exercise)
10. Oblique Side Bends (view exercise)

Now let’s take a look at some great ab workout programs…

Great Ab Workouts – The Programs

Over the years, I’ve developed a number of workout programs geared towards developing and refining your abs.

• 15 Minute Ab Workout – This one is great when you’re short on time.
• Total Ab Workout in 30 Minutes – My 30 minute ab workout will bring you that much closer to having a ripped and toned six pack.
• The Ultimate Ab Workout Plan – This ultimate ab workout will get you working your abs and burning a ton of fat and calories. If you’re looking for a real challenge, this is it!

For optimal results, I recommend an energy-boosting pre-workout supplement like USPLabs Jack3d. This will improve your body’s ability to burn fat and help you get the most out of your ab workout. Follow up with Optimum 100% Natural Whey and a good recovery supplement like Optimum Glutamine, and your abs will be toned and ripped in no time!

Have any questions or feedback about these great ab workouts? Please leave a comment below…

Spirulina Powder

Over the years, I’ve reviewed a lot of super food supplements. Whether it’s VPX Coco Fit Coconut Water, Nutiva Organic Chia Seeds, or NOW Chlorella, there are a ton of natural and nutritional options on the market.

But spirulina powder may top my list of super foods. Not only has it been around for hundreds of years, but this supplement is a great addition to any healthy diet – so much so that NASA regularly includes it in their astronauts’ diet!

Spirulina is essentially a type of blue-green algae that’s found in warm lakes around the world, particularly in Africa and South America. When dried, it can be ground up into a powder and easily added to a number of other foods for its nutritional benefits.

This article reviews the primary benefits of adding spirulina powder to your diet. Trust me, you can’t go wrong with this one!

Benefits of Spirulina Powder

1. Rich in Vitamins & Minerals – Its main benefit is its high vitamin and mineral content, including calcium, iron, magnesium, manganese, zinc, potassium, thiamine, riboflavin, folic acid, and vitamins B12, C, D, and E. With the right combination of other nutritional food choices, spirulina powder can help you save some money on those multi-vitamins.

2. Good Source of Protein – This is where spirulina powder can really play an important role in your weight loss and fitness goals. When dried, the composition of spirulina is about 60% proteins, with a higher-than-normal amino acid content compared to most plant-based proteins.

If you’re trying to make significant gains in lean muscle mass, a large variety of amino acids is critical, and plant-based proteins are often insufficient. Spirulina powder can be a great addition to your muscle-building diet. Furthermore, the high protein content will actually give your metabolism a boost and get you burning more fat and calories. Protein is great for keeping your hunger satisfied!

3. High in Fiber – Since spirulina is a plant-based food, it’s extremely high in fiber and is a significant daily source. It’s especially high in mucilage, the kind of fiber that keeps you feeling full for long periods of time. This is a great solution to cravings when you’re trying to diet!

4. Low Glycemic Index – All of these nutritional properties make spirulina powder a very low GI (glycemic index) food. This means it will help keep your blood glucose levels constant and avoid sudden drops in blood sugar that lead to cravings. For this reason, spirulina powder can help you reach your weight loss goals.

5. Sleep Aid – One of the surprising benefits of this super food is its ability to help you sleep better! Spirulina powder is high in melatonin, a hormone often used as a natural sleep aid.

Spirulina Powder: Your Next Healthy Move

As you can see, spirulina powder is a great dietary option and has a number of health-promoting benefits. One of my favorite brands is NOW Spirulina Powder – check it out here. Simply mix it into your favorite smoothie, sprinkle a tablespoon onto your oatmeal, or add some to your tomato sauce.

Have any questions or feedback about spirulina powder? Please leave a comment below…

Foods that Help You Sleep

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

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

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

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

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

5 Foods that Help You Sleep

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

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

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

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

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

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

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

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

Foods that Help You Sleep – Conclusion

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

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

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

10 Worst Exercises

As a personal trainer and fitness coach, I’ve seen a variety of injuries and strains resulting from exercise. Although form and technique are often to blame, there are a number of exercises you should avoid altogether.

This article reviews the top 10 exercises you should avoid at the gym. While some should be completely removed from your workout routine, others simply deserve extra focus and attention.

Let’s take a look at these exercises and what you can do to ensure your workouts are safe and effective.

Top 10 Worst Exercises

1. Seated Leg Extension – This machine may seem like an ideal exercise for your quadriceps, but be careful. It simultaneously puts strain on your knees by forcing your legs to engage in an unnatural movement. Try one-legged squats or lunges instead.

2. Seated Shoulder Press (Machine) – This one is okay for beginners, but once you start piling on the weight, you’re more likely to put your shoulder joints in a compromising position. Use free weights instead, which will mimic a more natural movement.

3. Seated Lat Pull-Down (Behind Neck) – While there’s nothing wrong with a standard lat pull-down, pulling the bar behind your neck rather than below your chin can really cause a lot of strain. Most people simply don’t have the flexibility in their shoulders to do this one properly, so scratch it off your list!

4. Seated Hip Abductor – This exercise technically trains the muscle group it’s intended to, but it forces your body to move in a completely unnatural and non-functional way. Instead, use the cable machines to do hip abductions in a standing position.

5. Squats with Smith Machine – While the one may seem safer, the alignment of the machine actually forces your back and spine into unnatural positions. Use a barbell or free weights instead.

6. Traditional Sit-Ups – You don’t need to give up on these ones altogether, but you should be paying very close attention to your technique. Improper form can put a great deal of strain on your lower back. Ensure that you’re not pulling on your neck, and engage your abs throughout.

7. Ab Machine – I have to say, this is my least favorite piece of equipment at the gym! This machine makes it too easy to also engage your arms, back, shoulders, and legs, removing the focus from your abs. When it comes to ab workouts, body weight and medicine balls are the best option for resistance.

8. Tricep Extension – Any exercise that requires you to reach fully behind your back is going to put strain on your shoulders and neck. While this exercise is suitable for more advanced weight lifters, it should be avoided by beginners. Tricep kickbacks are a good alternative.

9. Extended Cardio Workouts – This one is a little more general, but regardless of which cardio exercise you choose, extended sessions will just lead to muscle loss. Instead, aim for shorter and more intense workouts.

10. Spot-Reduction Exercises – If you think you can burn fat in a specific area by engaging that area in exercise, think again. When it comes to fat-burning and weight loss, spot reduction simply doesn’t work. Increasing your total lean muscle mass while burning calories in general will give you the best toning results.

10 Worst Exercises – Conclusion

No matter what you’re doing at the gym, make sure you have safety in mind. Proper form is critical, and always listen to your body. I also recommend a good recovery supplement like Scivation Xtend and Optimum Glutamine – these can go a long way to improve muscle repair.

Have any questions or feedback about the 10 worst exercises? Please leave a comment below…

Healthy Eating Challenge

Have you been considering a new diet? Think it’s time to get smart about your food choices?

Well I’ve come up with a healthy eating challenge to get your diet back on track! This diet challenge is all about sustainability – meaning it’s designed as a lifestyle change, not a fad diet that you’ll abandon in a few weeks.

In addition to improving your overall health and wellness, this healthy eating challenge is also designed to give your metabolism a major boost, so that you’ll burn more fat and calories on a regular basis. There are a number of foods out there that have the right nutritional composition to do just that.

And remember, eating healthy is only half the battle. A healthy lifestyle also requires regular exercise, whether it’s cardiovascular exercise, resistance training, or a combination of both.

So let’s get to it. My healthy eating challenge includes a few basic strategies that will help take your health and fitness to the next level. Ready for this?

Healthy Eating Challenge

Healthy Eating Strategy #1: Focus on Whole Foods – I’ve always been a big fan of the whole foods approach. Choosing whole foods simply means avoiding highly processed foods and choosing basic, natural ingredients. So rather than eating a blueberry muffin, have a bowl of oatmeal with fresh blueberries and a bit of brown sugar. Simple choices like this can remove a ton of fats, sugars, and empty calories from your diet.

You should also be replacing white flour with whole grains whenever possible. Nuts and seeds are also great whole food options. Almonds, walnuts, and these new Nutiva Organic Chia Seeds are all healthy, nutritional choices.

Healthy Eating Strategy #2: Keep Things Simple – In line with the ‘whole foods’ theme, it’s also important to keep things simple. When you’re cooking, always choose natural, lightly processed ingredients. I also recommend cooking with ingredients that boost your metabolism and burn more fat. Nutiva Organic Extra-Virgin Coconut Oil is a highly effective metabolism booster – give it a try!

Healthy Eating Strategy #3: Eat Frequently – You may have heard this one before, but it really can’t be stated enough. One of the best lifestyle changes you can implement in your diet is eating smaller meals more frequently throughout the day. This will keep your metabolism revved up and you’ll avoid those nasty cravings.

One of the best food options for keeping your metabolism boosted is whey protein. Protein will keep you feeling satisfied and also burn more calories and fat during digestion. Two of the best options out there are Optimum 100% Casein Protein and Gaspari Nutrition Myofusion. Add some fresh fruit and some nutritious almond milk, and you have a great protein shake to keep you going.

Healthy Eating Strategy #4: Listen to Your Body – This last strategy is critical. Eating when you’re hungry and stopping when you’re full are necessary steps to a balanced, healthy diet. One method for paying closer attention to your body’s needs is to eat more slowly. Eating slowly will give you the opportunity to be more mindful of your bodily processes.

Healthy Eating Strategy #5: Don’t be Too Hard on Yourself – One of the biggest roadblocks to weight loss and fitness success is having unrealistic expectations. You need to be realistic about things, and realize that being too hard on yourself will get you nowhere fast. Reward yourself on a regular basis, have a cheat meal here and there, and don’t stop enjoying life!

Have any questions or feedback about my healthy eating challenge? Please leave a comment below…

Ways to Lose Belly Fat

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

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

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

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

5 Ways to Lose Belly Fat

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

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

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

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

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

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

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

Foods that Fight Stress

Stress is part of life, right? Sure it is, but there’s a lot we can do to minimize its impact.

One of the key factors in how we experience and deal with stress is our diet. Believe it or not, what you put in your body not only affects your metabolism – it also affects your mood, focus, and mental energy.

So what can you do to ensure your diet is primed to fight stress? Well it all comes down to a few simple food choices throughout your day. This article reviews some of the top foods for fighting stress and staying on top of your game.

Foods that Fight Stress

1. Avocados – Although you may crave high-fat foods when you’re stressed, you don’t need to be unhealthy about it. Avocados are a great stress-busting option for a few reasons. First, they’re full of potassium (487 mg in half an avocado), which is one of the most effective solutions for high blood pressure.

Avocados are also high in monounsaturated fats, which can lower blood pressure and get you feeling more satisfied. These healthy fats also help to improve mental functioning and will give your weight loss efforts a boost, so you really can’t go wrong here.

2. Almonds & Other Nuts – Almonds, pistachios, and walnuts are some of the best snacking options available. The antioxidant Vitamin E helps fight stress, the healthy fats help to lower blood pressure and improve mental functioning, and the protein will help keep you full and satisfied.

Almonds also contain vitamin B, which can give your body the support it needs when stressful events are encountered. B vitamins are also important for maintaining energy and mental health. This is why I always recommend supplementing with a vitamin B complex like NOW B-100.

3. Oatmeal – Healthy carbohydrates are great at increasing your body’s natural serotonin levels, which is an extremely effective way of fighting stress. Serotonin is the body’s “feel-good” hormone, so it can really help you get through your busy day. Top your oatmeal with a super food like Nutiva Organic Chia Seeds for an added nutritional boost!

4. Orange Juice – This one’s all about the vitamin C. This powerful antioxidant can help you feel more focused and less stressed, especially when it comes to work or school. A vitamin C supplement like NOW C-1000 can also do the trick, or try NOW Acai, which is also high in Vitamin C and other stress-busting antioxidants.

5. Salmon – Like avocados and nuts, salmon is also high in healthy monounsaturated fats. This tasty fish is especially high in omega-3 fatty acids, which not only improve mental health, but also prevent harmful spikes in cortisol and adrenaline that result from stress. If you’re not a fan of avocados or salmon, an omega-3 supplement like NOW Ultra Omega-3 or Optimum Fish Oil Softgels (the more natural option of the two) can also do the trick.

Foods that Fight Stress – Conclusion

These foods all sounds like pretty good options to me! Fighting stress is easier than you think. Make the right choices in your diet, and you’ll be feeling calmer and more energized in no time!

Have any questions or feedback about Foods that Fight Stress? Please leave a comment below…

30 Minute Workout

Think you can’t get a good workout in 30 minutes?

Think again. I’ve designed a killer workout that will get you feeling fit and pumped in 30 minutes flat – guaranteed!

Let’s face it, some days are just too busy for a full workout. I’ve been there myself – work gets in the way or unexpected obligations come up. When time is tight, I recommend taking the opportunity to do a full-body toning and energizing workout.

If you’re a serious weight lifter, you’re probably used to very focused workouts that hone in on 1 or 2 muscle groups. This is definitely effective for building lean muscle mass, but the occasional full-body workout is also effective for burning a bunch of calories and toning up. A quick workout like this will also get you energized for the day – without leaving you tired and sore!

Before You Hit the Gym

When all you have is 30 minutes, I recommend giving your metabolism a good boost before hitting the weights. This will ensure that you make the most of your time. One of my favorite supplements is Gaspari Nutrition SuperPump MAX, which will get you pumped full of energy and burning extra calories.

You should also have a protein shake about 20 or 30 minutes before this workout. Optimum 100% Natural Whey and Gaspari Nutrition Myofusion are two great options. The extra protein will fuel your muscles and help you recover faster from this 30 minute sprint.

The 30 Minute Workout

This 30 minute workout utilizes one of the best time-saving techniques available – circuit training. Circuit training means moving between single sets of exercises without rest, with alternating sets focusing on different muscle groups.

The goal is to run through this circuit 2-3 times in 30 minutes, depending on your own speed and fitness level. You should be aiming for 10-12 reps per set, but this can be adjusted according to your own needs.

Here’s the circuit…

• Dumbbell Press on Flat Bench (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Bicep Curl (view exercise)
• Dumbbell Lunges (view exercise)
• Ab Crunches with Toe Touch (view exercise)
• Dumbbell Flye on Flat Bench (view exercise)
• Stability Ball Back Extension (view exercise)
• Tricep Extensions (view exercise)
• Dumbbell Squats (view exercise)
• Ab Twists (view exercise)

Something that’s incredibly effective during a fast-paced workout like this one is VPX Coco Fit Coconut Water. It’s full of vitamins and nutrients to keep you hydrated and energized!

After the Workout

Follow up this workout with a good amino acid supplement like Optimum Glutamine, and you’ll maximize your muscle-toning effects.

If you have a few minutes to spare, I also recommend doing some good stretching and flexibility training. Even 5 minutes at the end of a workout can help you improve your muscle gains and prevent muscle soreness. Recovery is key to success – and will better prepare your body for the next workout!

Have any questions or feedback about my 30 minute workout? Please leave a comment below…

Weight Loss Motivation for Women: No More Excuses

Staying motivated is no easy task – but it’s absolutely essential if you want to see real weight loss results!

When it comes down to it, motivation is all about will power and the ability to push yourself. But no matter how strong your inner voice is, things inevitably get in the way. From time to time, you’re going to find it challenging to stay motivated.

This article reviews some innovative tips for staying motivated through your weight loss goals – specifically geared towards women. Weight loss success is possible! From here on out, there are no more excuses…

Ready for this?

Weight Loss Motivation Tips for Women: No More Excuses!

Weight Loss Motivation Tip #1 – Get Some Gear!

Your gym gear really forms the basis of your workouts. If you aren’t serious about your equipment, you probably won’t be serious about hitting the gym on a regular basis. Something as simple as uncomfortable gym pants can wreak havoc on your workout motivation.

For starters, invest in some gym clothes that are comfortable and make you feel good (you don’t have to go with the most expensive options here). I also highly recommend a good pair of gym shoes like these Nike Vomero’s for Women, and a decent gym bag to keep all of your equipment organized.

Weight Loss Motivation Tip #2 – Get Organized!

Go to the gym prepared (with everything you might need), and you’ll be more likely to see your workouts through! So many workouts never even make it off the ground because of a dead iPod or lost earphones. Pack your gym bag with the right equipment, and keep some backups of your essential items.

Showing up prepared is one of the best predictors of success. When motivation is challenging, it’s easy to find the simplest excuse to skip your workout. Get organized and plan ahead! Another great tool for staying organized is a fitness journal. The Fitlosophy Fitbook can help you effectively track your workout progress so you won’t miss a beat!

Weight Loss Motivation Tip #3 – Stay Satisfied!

I’ve seen it time and again. Feelings of hunger strike just before a workout, and motivation dwindles. But there are a number of things you can do to ensure this doesn’t happen. My biggest piece of advice is to invest in a good protein supplement like Gaspari Nutrition Myofusion (the Delicious Vanilla is very satisfying). Have a shake 30 minutes before your workout, and you should be good to go!

If you’re trying to add more plant based foods to your diet, another great option is Vega Sport Performance Protein. And if you’re not a fan of protein shakes or want something on the go, this Vega Whole Food Energy Bar is an effective pre-workout snack. The protein is great for keeping you full and also giving your metabolism a boost, this can not be overstated so if you haven’t yet then you will want to give this a good effort.

Of course other raw and natural foods should also be a key component of your diet if you are really focused on the results coming in, supplements are just that, meant to supplement your healthy diet so don’t lose that vision.

Some of these great new super foods on the market include Nutiva Organic Chia Seeds which are a nutritional, high-protein addition to a salad or bowl of yogurt, while NOW Chlorella has a number of benefits for energy and weight loss.

Lastly, if you’re looking for something to energize you during your workout, try drinking VPX Coco Fit Coconut Water – it’s packed full of key vitamins and nutrients to keep you on top of your game and is definitely the buzz of the town lately.

Weight Loss Motivation for Women – Conclusion

Remember, having a plan in place can go a long way to keeping you motivated. These tips will help you stay on track with your weight loss efforts and keep you energized at the gym. Starting today, there are no more excuses!

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

Chia Seed Recipes

Looking for a new super food to improve your health and energy?

Well believe it or not, one of the newest super foods to gain popularity is chia seeds. That’s right, the same seeds that gave way to the Chia Pet are being eaten for their incredible health benefits!

Chia seeds are healthy for a number of reasons. First, they’re low on the glycemic index, which means they’ll help you control your blood glucose levels and prevent unexpected cravings.

They’re also packed full of protein and fiber, both of which will help you feel full and satisfied throughout the day. This means your energy levels will be better maintained. The high omega-3 fatty acid content also supports mental functioning and gives your body’s fat-burning ability a boost, so you really can’t go wrong!

I prefer Nutiva Organic Chia Seeds, a high-quality, organic brand which is not highly processed or drenched in toxic herbicides and pesticides.

But what exactly can you do with chia seeds? And how can you cook with them? This article reviews some simple and tasty ways to add chia seeds to your diet.

Raw Chia Seed Recipes

Raw chia seeds can be added to a number of dishes, making them a simple and hassle-free option. Let’s look at a few…

1. Chia Seed Yogurt Bowl – You can’t get any simpler than this. Sprinkle a handful of chia seeds on top of plain, low-fat or non-fat yogurt. Top with your favorite fruit, and you have an energizing breakfast or snack option.

2. Cucumber Chia Seed Salad – This one makes a great side dish! Slice up 1 large cucumber and half of a yellow sweet onion. Add to this 4 tablespoons of rice vinegar, ½ tablespoon of sugar, and a pinch of salt. Mix these ingredients, and sprinkle with ½ tablespoon of chia seeds.

3. Chia Seed Chocolate Smoothie – My favorite! In a blender, add 1 cup of almond milk, 1 scoop of Milk Chocolate flavor Gaspari Nutrition Myofusion protein powder, 1 cup of frozen strawberries, ½ a frozen banana, and 1 tablespoon of chi seeds. Blend on high until smooth.

Cooked Chia Seed Recipes

Chia seeds can also be added to a number of cooked foods, for easy (and hidden) health-promoting diet solutions. Here are a few to get you started…

1. Banana & Chia Seed Loaf – This is a healthy spin on the classic banana bread. Simply add 1-2 tablespoons (depending on the desired amount) to any traditional banana bread recipe. Use whole grain whole wheat flour to keep things healthy.

2. Whole What Chia Seed Pancakes – These are delicious. Heat your griddle or pan to medium heat and spray with cooking oil. Beat one egg, and add 1 cup of milk and 1 tablespoon of canola oil. In another bowl, combine ½ cup of oats, 1 cup of whole wheat flour, 1 and ½ teaspoons of baking powder, and ¼ teaspoon of salt. Stir dry mixture into wet mixture, and add 2 tablespoons of honey and 1 tablespoon of chia seeds. Pour ¼ cup portions of batter onto pan or griddle and cook as desired, making sure to flip halfway through.

3. Soy Glazed Salmon with Chia Seeds – Looking for a savory option? Marinate your salmon in this yummy sauce. Combine 3 tablespoons of brown sugar, 2 tablespoons of reduced sodium soy sauce, 1 teaspoon of rice wine vinegar, and 1 teaspoon of chia seeds. Let salmon marinate for at least 15 minutes before placing on a greased cooking sheet and broiling for 10-15 minutes. The chia seeds will give your salmon a beautiful crusted texture.

Have any questions or feedback about these chia seed recipes? Please leave a comment below…

3 Common Workout Mistakes

Working out is a science, simply put.

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

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

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

3 Common Workout Mistakes

Workout Mistake #1 – Pushing Past the Pain

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

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

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

Workout Mistake #2 – Avoiding Power Training

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

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

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

Workout Mistake #3 – Focusing on Small Muscles

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

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

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

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

Get Rid of Love Handles

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

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

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

Let’s get down to the basics…

5 Steps to Get Rid of Love Handles

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

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

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

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

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

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

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

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

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

New Lose Belly Fat Science

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

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

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

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

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

New Lose Belly Fat Science

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

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

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

So here’s what you need to do…

New Lose Belly Fat Science – Steps to a Flatter Stomach

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

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

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

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

Looking to boost your belly fat burning efforts?

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

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

Zac Efron Workout

Zac Efron is one of Hollywood’s biggest up-and-coming “it” men. In addition to his fine-tuned acting skills, this guy can sing, dance, and has an amazing physique.

While he’s always been known for his six-pack abs, Zac’s recent role as a Marine in The Lucky One has his muscles pretty ripped and toned. Seriously, this guy looks like he’s in the best shape of his life!

He’s obviously doing something right at the gym. Zac’s most noticeable gains can be seen in his bulging biceps, his strong back, and his insanely chiseled chest.

So if you’re looking to get in killer shape like Zac Efron, this article is for you! I’m going to focus these workouts on the three areas where Zac has made his biggest improvements: biceps, back, and chest.

Ready for this? Let’s get to it!

The Zac Efron Marine Workout

This workout is all about putting on mass and strength. In terms of sets and reps, this requires at least 3-4 sets of 6-8 reps. This kind of high-weight, low-rep workout is ideal for bulking up and building lean muscle mass.

But remember – this isn’t just a workout for men. Women can reap the same gains in strength and muscle tone without bulking up to the same extent. Differences in hormones and genetics simply won’t allow it to the same extent.

Given the number of reps, you’re going to be aiming for heavy weights that really challenge your muscles. Make sure you’re reaching muscle failure/exhaustion at the end of each set.

Pre-Workout

To get the most out of these heavy lifts, I recommend beginning your workout with 2 things. First, an energy-boosting supplement like USPLabs Jack3d will get you pumped and lifting heavier on the first go! Second, a buffered Creatine supplement like Fusion Purple K will improve your muscle endurance and recovery – trust me, this one will get you jacked up like Zac Efron in no time!

Okay, let’s get to the workouts…

Zac Efron Workout – Bulging Biceps

• Standing Barbell Curl (view exercise)
• Lying Bicep Curl Facing Bench (view exercise)
• Cross Body Hammer Curl (view exercise)
• Cable Bicep Curl (view exercise)
• Concentration Curl (view exercise)

Zac Efron Workout – Strong Back

• Bent Over Barbell Row (view exercise)
• Pull-Ups (view exercise)
• Cable Lat Pulldown (view exercise)
• Cable Seated Row (view exercise)
• Stability Ball Back Extension (view exercise)

Zac Efron Workout – Chiseled Chest

• Flat Barbell Press (view exercise)
• Incline Barbell Press (view exercise)
• Decline Barbell Press (view exercise)
• Dumbbell Press on Flat Bench (view exercise)
• Dumbbell Flye on Flat Bench (view exercise)

Post-Workout

To improve your muscle recovery and get the biggest gains out of your workouts, I always recommend following up with some good amino acid supplements like Optimum BCAA and Optimum Glutamine. These will feed your muscles and encourage insane muscle growth!

And of course, don’t forget your protein. Start every morning with a high-quality protein supplement like Gaspari Nutrition Myofusion to fuel your day, and have a second shake after every workout. Combined with the other supplements noted above, this will get you in some crazy Zac Efron shape very quickly.  If you find you still need a bit more of a boost then check out this Live Shredded Stack, it is the best of the best stacks out there for getting you shredded.

Have any questions or feedback about the Zac Efron Workout? Please leave a comment below…

Paleo Diet Food List

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

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

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

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

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

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

The Paleo Diet Food List

Protein

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

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

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

Carbohydrates

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

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

Fats

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

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

Paleo Diet Food List – Conclusion

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

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

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

Health Tips to a Happier You

Happiness is closely linked to health, simply put.

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

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

7 Health Tips to a Happier You

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

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

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

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

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

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

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

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

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

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

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

Clean Eating Diet

As you may already know, I’m not a big supporter of fad diets and I surely hope you have already realized they aren’t the best idea.

Fad diets simply can’t be maintained for long periods of time, and they can actually make things more difficult – for you and your metabolism!

But I am a big supporter of a clean, whole foods diet. This way of eating doesn’t require extreme measures or major sacrifices. It’s all about choosing natural options and developing a more balanced way of eating.

A clean eating diet is totally effective for supporting weight loss, toning, muscle-building, and overall health and fitness goals. Let’s get to the details…

The Clean Eating Diet

Whole Foods All the Way – The first tenant of any whole foods diet is removing processed foods or foods that are packaged and full of preservatives. This includes most fast food, frozen meals or side dishes, minute rice and other fast microwavable options, and many crackers, potato chips, and other junk food.

When snacking, some of the best options include nuts, veggies, and fruits (although watch your fruit intake – it’s high in sugar). For meals, brown rice is always a good option, and avoiding too much wheat is also a good idea. You should be aiming for whole grain whole wheat flour at all cost (it’s the least processed and the most nutritionally rich), but all flour is processed nonetheless. Go with options like sprouted grains and whole oats whenever possible.

I’m also a big proponent of a protein rich diet to support weight loss and lean muscle-building. Protein increases your body’s resting metabolism and gets you burning more fat on a regular basis, in addition to fueling your muscles. Protein options like Optimum 100% Natural Whey are natural and great, but if you want to take things one step further, go with a whole foods protein option like Vega Complete Whole Food Health Optimizer.

For whole foods snacking, you can also check out Vega Whole Food Energy Bars. They’re a tasty, natural, and protein rich option that will keep you satisfied.

Cut Out the Bad Fats – If you’re cutting out the junk food and fast food, you shouldn’t have too much trouble reducing your bad fats – mostly trans fats and saturated fats. While you want to reduce all fat intake if you’re trying to lose weight, you have to remember that there are good fats out there that can actually support your body’s overall health.

The fats found in avocados, nuts, extra virgin olive oil, and fish are all healthy fats that will actually increase your body’s metabolism and get your burning more calories. Fish is probably one of the best sources, which is why I recommend supplementing with a natural fish oil supplement like Optimum Fish Oil Softgels. This is a great addition to any clean eating diet.

Nutiva Organic Extra-Virgin Coconut Oil is another great addition to a whole foods diet. It’s great for cooking and contains unique fats that will actually boost your metabolism!

Always Listen to Your Body – One of the biggest factors in any clean eating, whole foods diet is listening to your body on a regular basis. Once you adopt a clean eating diet, you’ll start feeling better in a number of ways, including physically and mentally. Trust me, you’ll notice the difference when you slack off and eat something highly processed.

You should also listen to your body when it comes to how often you eat and how much you eat. Eating more frequently and only when you’re hungry can go a long way to supporting your health and fitness goals.

Have any questions or feedback about the clean eating diet? Please leave a comment below…

6 Pack Abs Foods

Getting a 6 pack takes a lot of hard work. And although exercise is important, most people don’t realize that diet is essential.

The problem with exercising your abs is that you’ll likely be building abdominal muscles but you won’t be able to see them!

Bottom line – in order to show off your 6 pack, you need to restrict your calorie intake and eat a healthier, more balanced diet that is high in protein, low in fat, and low in carbs.

But in addition to these basic principles, there are a number of foods you can add to your diet that will actually get you burning more calories and fat. This happens because of their nutritional content. Things like protein, fiber, healthy fats, and certain vitamins and minerals will actually boost your metabolism.

I will be including a lot of supplements in this article simply because it would be extremely hard to not consume excess calories by trying to eat these in raw foods all day.  I’ve also included links to get the supplements to make them easy for you to order online so hope that helps.

Nevertheless, here’s my list of the top ten 6 pack abs foods…

6 Pack Abs Foods – Top 10

1. Whey Protein – Whey protein is extremely effective when you’re trying to burn fat and show off your abs. Protein will help you avoid cravings and boost your metabolism so it’s really a no brainer to include whey protein in your diet. My top pick is Gaspari Nutrition Myofusion – it tastes great and has a rich creamy texture which really makes it stand out in the protein powder category.

2. Fiber – Fiber is extremely satisfying and actually requires that your body burn more calories while it digests. You should always try to eat foods that contain significant amounts of fiber, or invest in a fiber supplement like Myogenix Pro Fiber.

3. Omega-3 Fatty Acids – Research has shown that omega-3 fatty acids promote weight loss by preventing the accumulation of fat cells. The best source of omega-3 is fish, or you can supplement daily with Optimum Fish Oil Softgels for optimal results.

4. Casein Protein – Casein is the most protein-rich part of milk, and it’s a very effective way to avoid cravings, fuel your muscles, and increase your metabolism. The best-selling casein protein on the market is Optimum 100% Casein Protein.

5. Extra Virgin Coconut Oil – Coconut oil contains a unique blend of fats that actually boost your body’s ability to burn fat and calories. Cook with it, or add it to a salad – Nutiva Organic Extra-Virgin Coconut Oil.

6. Vitamin D – Believe it or not, Vitamin D has been shown to play an important role in weight loss. A number of scientific studies have shown that, when combined with diet and exercise, Vitamin D improves your fat-burning potential by up to 50%! You can find a good quality Vitamin D supplement here – NOW Vitamin D.

7. Chlorella – Chlorella is a type of algae which, once dried, can be consumed for its nutritional benefits. It’s high in protein, fiber, healthy fats, and vitamins and minerals, making it the ideal ab-shredding supplement that is impressing even the most die-hard nutritionists out there. The best part is that it has a ton of science to back it up. Here’s one for you to try – NOW Chlorella.

8. Vega Whole Food Energy Bars – Whether you’re looking for a pick-me-up at the gym, or just need a healthy snack, this one’s for you. Vega Whole Food Energy Bar are all natural and minimally processed, making them a great option for you abs.

9. Chia Seeds – This is definitely one super food. Chia seeds, such as Nutiva Organic Chia Seed, are packed full of nutrients to support your 6 pack abs – protein, fiber, and lots of antioxidants. Add them to your oatmeal or grind them up and put them in your shake!

10. 7-Keto – This one’s not exactly a food, but it does combine a number of naturally derived fat-burning substances, including unique fatty acids and green tea extract that give your metabolism a major boost! Seriously, this one’s getting a lot of attention. Check it out here – 7-Keto LeanGels.

Have any questions or feedback about 6 pack abs foods? Please leave a comment below…

Julia Roberts Workout

Julia Roberts has been a symbol of class and beauty for decades now. Yet she seems to get more beautiful with age!

In her recent role in the movie Mirror Mirror, Julia Roberts’ character is obsessed with staying young and beautiful. In real life, this 44-year old actress says she loves getting older and the wisdom that comes with it.

So how does she do it? How does she stay in such great shape?

First, there’s the balanced diet. Julia Roberts has consulted the same nutritionist for many years, who encourages a balanced diet without the extreme measures. She’s not a supporter of the no-carb diet either, and supports Julia’s occasional indulgence in breads and pastas. It’s all about moderation, and eating the right kinds of carbs.

But of course it’s also about the exercise. I say it all the time – if you’re working out and exercising regularly, you can afford to have a few indulgences here and there. More importantly, you’ll look and feel great!

To stay in such great shape, Julia Roberts has continued following the workout regimen that she learned from her personal trainer in 2001.

Basically, it’s a combination of resistance (weight) training, yoga, and Pilates. Together, these things help maintain Julia’s high energy, lean physique, and youthful appearance. Nearly all of her exercise is low-impact, and most of her cardio is done in the pool. Water-based exercise is always a great way to diversify your workout!

So let’s get to it – a workout based on the fitness regimen of Julia Roberts. Trust me, you can’t go wrong with this one!

Julia Roberts Workout

This is a really diverse workout that includes a number of different approaches over the course of a single week. If your goal is to get more lean, toned, and energized, this is the workout for you!

First, I’m going to recommend that you join a yoga or Pilates class at your local gym or yoga studio. If this is out of your budget, or just doesn’t fit into your schedule, then there’s a great yoga kit by Gaiam that has everything you need. Check it out here – Gaiam Yoga for Beginners Kit. It includes a yoga mat, a yoga brick for support, and a yoga strap for stretches. With an instructional DVD, this is a great option for beginners.

The goal is to alternate between more traditional resistance training workouts and flexibility training like yoga. Here’s the plan, which only requires 4 days a week:

Day 1 – Flexibility

• 45 minutes to 1 hour of yoga or Pilates.

Day 2 – Lower Body & Core

• 10 minutes of cardio warm-up
• 3 sets of dumbbell lunges (view exercise)
• 3 sets of dumbbell squats (view exercise)
• 3 sets of dumbbell calf raises (view exercise)
• 3 sets of back extensions (view exercise)
• 3 sets of crunches with legs raised (view exercise)
• 3 sets of oblique dumbbell bends (view exercise)

Day 3 – Flexibility

• 45 minutes to 1 hour of yoga or Pilates.

Day 4 – Upper Body

• 10 minutes of cardio warm-up
• 3 sets of dumbbell chest press (view exercise)
• 3 sets of dumbbell bicep curls (view exercise)
• 3 sets of one-armed dumbbell rows (view exercise)
• 3 sets of dumbbell flyes (view exercise)
• 3 sets of tricep extensions (view exercise)
• 3 sets of lat pull downs (view exercise)

Julia Roberts Conclusion

This may seem like a simple workout, but trust me, the frequent yoga or Pilates will get you looking lean and toned in no time! Make sure you’re following up all of your workouts with a protein shake to give your muscles that extra support! I recommend Optimum 100% Natural Whey, or for all the vegetarians out there, Vega Complete Whole Food Health Optimizer is a fantastic option!

Have any questions or feedback about this Julia Roberts Workout? Please leave a comment below…

Chlorella Benefits

Super foods have really hit the market strong in North America.

While those like Green Tea Extract, Organic Chia Seeds, and Organic Extra-Virgin Coconut Oil have demonstrated significant health benefits, there’s one super food that’s growing in popularity for some pretty good reasons.

It’s called chlorella. This green super food is essentially a type of algae (that’s been dried), and it’s seriously packed with some amazing health benefits!

Chlorella has only more recently been packaged as a health food, but it’s surprising that it took this long to become so popular. The basic nutritional content is pretty astounding. Here’s a breakdown of the benefits of chlorella.

Chlorella Benefits

• High in Protein – When dried, chlorella is a whopping 45% protein! That’s extremely high for any protein not derived from animals or animal byproducts.
• Healthy Fats – Although chlorella is usually about 20%, these fats are polyunsaturated, which means they’re the fats we want to be adding to our diet.
• Fiber – The average serving of chlorella is about 5% fiber, so you’re also getting a significant source of this key dietary component.
• Good Carbohydrates – Chlorella is about 20% carbohydrates, but these are the kinds of carbs you want to be eating! Unrefined, plant-based, and full of vitamins.
• Vitamin and Mineral Rich – And this brings us to our last major point. Chlorella is just packed full of vitamins, minerals, and antioxidants to support a healthy lifestyle. Seriously, this one really deserves the title “super food.”

In combination, these nutritional characteristics make chlorella ideal for boosting your metabolism, supporting lean muscle growth, burning more calories and fat, and giving your body the energy it needs to get in serious shape! Furthermore, the high protein and fiber content will also help you avoid cravings by keeping you feeling full for longer.

How to Eat Chlorella

There are 2 primary ways of adding chlorella to your diet. First, you can take chlorella in tablet format as a dietary supplement. This will help you reap many of the nutritional benefits of chlorella, particularly the vitamins, minerals, and antioxidants.

Two of the most popular chlorella supplements on the market are NOW Chlorella and Source Naturals Yaeyama Chlorella. I would recommend taking in the morning and following a hard workout to promote recovery.

The other way of adding chlorella to your diet is with a super food powder like Amazing Grass Green SuperFood Powder. These are great because they contain a full range of vitamins, minerals, and antioxidants from a variety of plants. They’re also higher in fiber, so they’ll help you feel more satisfied. Amazing Grass Green SuperFood Powder is a great option because it contains the super food chlorella, and so much more!

What Does Science Tell Us? A LOT!

Surprisingly, chlorella is one of the most widely studied super foods currently available. Studies have repeatedly supported chlorella as a natural detox, as it has the ability to remove lead, pesticides, and other toxins from the body. In addition to its nutritional content, taking NOW Chlorella as a natural detox is highly effective.

Science has further supported chlorella as an immune system booster. This super food has been shown to have natural anti-bacterial, anti-viral, and anti-tumor properties. There is even some suggestion that it may play a role in the destruction of cancer cells!

So give chlorella a try. At the very least, you’ll be improving your daily nutritional support with this green super food!

Have any questions or feedback about chlorella benefits? Please leave a comment below…

Weight Loss Tips for Men

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

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

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

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

Top Weight Loss Tips for Men

1. Don’t Give Up on Cardio

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

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

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

2. Eat a Ton of Protein

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

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

3. Take Things Up a Level

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

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

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

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

Fast Weight Loss Tips for Women

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

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

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

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

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

3 Fast Weight Loss Tips for Women

1. Approach Things from Multiple Angles

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

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

2. Get More Protein in Your Diet

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

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

3. Try Something New

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

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

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

Fast Weight Loss Tips for Women – Conclusion

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

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

Benefits of Chia Seeds

You’ve heard of the Chia Pet, right? But did you know that chia seeds can also be a great addition to your diet?

It’s true. What was once only seen on infomercials is now becoming a popular super food!

Chia seeds originate from the South American plant called Salvia hispanica. In addition to high levels of protein, fiber, and healthy fatty acids and oils, chia seeds are also packed full of antioxidants.

All of these qualities have led North Americans to classify chia seeds as a super food. They’re great for controlling your blood sugar level, preventing cravings, and keeping you feeling full and satisfied. These qualities are primarily due to the protein and fiber packed into these little seeds. The antioxidants and healthy fats are just an added bonus and further contribute to weight loss and overall health.

Here’s a breakdown of the benefits of adding chia seeds to your diet…

Benefits of Chia Seeds

1. Feel More Satisfied – This is probably the top weight loss and diet benefit. There’s nothing more frustrating than dealing with cravings, and adding chia seeds to your diet can help you avoid the hunger. The protein and fiber take longer to digest, so they stay in your stomach longer and keep you feeling full.

2. Boost Your Metabolism – Because they take longer to digest, chia seeds also give your metabolism a boost and will actually burn more fat and calories during digestion! The omega 3 fatty acids will further increase your metabolic rate.

3. Feel Energized – Since chia seeds are one of the highest plant-based sources of protein available, it will help keep your energy levels up throughout the day. The protein in these seeds is also complete, meaning you don’t need to combine it with other foods to reap the benefits.

4. Fight Aging – Consuming the antioxidants found in chia seeds is one of the best anti-aging strategies you can adopt. Antioxidants prevent cell oxidation, which is what leads to the breakdown and aging of cells.

5.  Get Your Omega-3 Fatty Acids – You’ve probably heard of the benefits of omega-3 fatty acids for your overall health. They help improve mental functioning, lead to healthier skin, and play a significant role in weight loss. Chia seeds are one of the best plant-based sources of omega 3’s, which is especially helpful if you don’t like eating a lot of fish!

Okay, so now you know the benefits of chia seeds. But where can you find them? And what do you do with them?

Chia seeds can be eaten raw by adding them to salads, cereals, or oatmeal, or they can be baked in breads or muffins. Ground up chia seeds can also be added to whatever you’d like, including protein shakes for an added punch.

If you’re a health nut, or just looking to try something new in your weight loss efforts, I highly recommend trying out chia seeds. You can buy some great organic chia seeds online – check them out here. These Nutiva Organic Chia Seed are one of the best new super foods out there and I’m implementing them into my diet as soon as get my order so stay tuned to more about this superfood.

Have any questions or feedback about the Benefits of Chia Seeds? Please leave a comment below…

5 New Fat Burning Foods

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

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

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

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

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

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

Casein Protein

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

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

Fish Oils

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

Coconut Oil

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

Green Tea

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

Coconut Water

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

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

How to Get Sexy Abs

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

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

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

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

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

Let’s get to it!

How to Get Sexy Abs in 5 Steps!

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

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

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

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

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

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

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

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

The Perfect Morning Workout

A morning workout can really be a great way to start your day. Not only does it make you feel better, but it can also go a long way to help you burn more calories.

But there are good morning workouts, and then there are great morning workouts.

This article gives you the perfect morning workout to jump start your day.

Keep reading for the details…

The Perfect Morning Workout

Step 1: Fuel Your Body

Before you get into the workout, you need to make sure you’ve given your body the nutrients it needs to get moving and keep moving throughout the morning.

Make sure you’re getting a balanced breakfast that consists of fiber, protein, good carbohydrates like whole grains and fruit, and healthy fats like omega 3’s. To ensure an adequate supply of these key nutritional components, there are a number of supplements that you can take, which may be especially helpful when you’re strapped for time.

First, a multivitamin like Armor-V Vitamins are essential and will support your body’s basic needs. If your breakfast doesn’t contain a significant source of fiber, a fiber supplement like Myogenix Pro Fiber can be very effective. Healthy fats like omega 3 fatty acids are also an effective way to boost your metabolism and get you burning more fat! Check out these Optimum Fish Oil Softgels, a great source of healthy fats.

But most importantly, make sure you’re getting a significant source of protein every workout (about 20 grams). One of the best ways to ensure adequate protein intake is a protein supplement like Gaspari Nutrition Myofusion. It’s very satisfying, tastes great, and will boost your metabolism throughout the morning!

Step 2: Move Your Body

If we’re talking about the perfect morning workout then we definitely need to include some exercise. Believe it or not, just 20 minutes of intense exercise in the morning is enough to significantly boost your metabolism, burn more calories, and improve your energy and mood throughout the day.

The morning is definitely a good time for cardiovascular exercise. A 20-minute jog or 20 minutes on the treadmill can do wonders for your day. But to get the most out of your morning workout, I recommend incorporating intense, full-body exercises similar to high intensity interval training (for more information on HIIT, read my article here). These will help you burn a ton of calories at the time and also tone your muscles!

For example, burpees (view exercise) are a great full-body exercise that will leave you feeling strong and ready for your day. Lunges are another great morning exercise, especially if they’re combined with a shoulder press (view this combination of exercises here).

Finally, jumping rope can get you burning a ton of calories throughout your day. For the best jump rope on the market, I recommend checking out this LCD Digital Jump Rope. And of course other exercises like ab crunches (view exercise) can go a long way in your fitness routine.

What’s great is that all of these exercises, and others like them, can be done at home with very minimal equipment. You can’t go wrong! Do at least 20 minutes and you’ll be on your way to a better and brighter day!

Step 3: Stretch Your Body

The last step in the morning workout process is stretching or flexibility training. Stretching your muscles will help prevent muscle strain and soreness after a hard workout. And you’ve heard me correct – this is the last step. Studies are starting to show that stretching is really only effective after a workout.

To get the most out of your stretching, you might want to invest in a good set of Latex Stretch Bands. Either way, aim for 5-10 minutes of full body stretching. Trust me, it will make you feel like a million bucks!

Have any questions or feedback about the Perfect Morning Workout? Please leave a comment below…

Weekend Challenge to A Stronger Core

The weekend is just around the corner, and what better time to take your core workout to the next level?

Your core muscles are important for a number of reasons other than just looks. Your core, which consists of your abs, obliques, and lower back, is your body’s major point of support. If your core isn’t strong, then your entire fitness capacity will be limited.

In fact, a stronger core will translate into stronger workouts overall. Core muscles support both lower body and upper body exercises, even when it comes to your arms! More importantly, perhaps, your core plays a huge role in stability, flexibility, and preventing strain and injury.

So if you’ve been neglecting your core muscles, or just need some extra motivation when it comes to your ab workout, this weekend challenge is for you!

Let’s get to it…

The Weekend Challenge to a Stronger Core

This weekend challenge consists of 2 mini-workouts aimed at challenging your core muscles in new, muscle-building ways. All exercises can be done with minimal equipment (add weight for resistance as needed). I recommend adding these exercises to your already planned workout, or combine them into one powerful core workout this weekend!

When it comes to your core muscles, aim for 3 sets of 15-25 reps, or work them until you reach muscle fatigue.

Day 1 – Lower Back & Obliques

• Back Extensions on Stability Ball (view exercise)
• Side Planks (hold for min. 20 seconds) (view exercise)
• Oblique Dumbbell Side Bends (view exercise)
• Back Extensions on Roman Chair (view exercise)
• Side Plank Crunches (view exercise)

Day 2 – Abdominals

• Ab Crunches with Legs Raised (view exercise)
• Ab Twists (view exercise)
• Ab Crunches with Toe Touch (view exercise)
• Ab Crunches on Stability Ball (view exercise)
• Planks (hold for min. 20 seconds) (view exercise)

There you have it! At 3 sets each, these mini-workouts will have you working up a sweat in no-time! Or, as I mentioned already, combine them into a powerful core workout that will get you feeling stronger and more toned! Make sure you also follow up these workouts with a tasty, quality protein shake like Gaspari Nutrition Myofusion.

These workouts can easily be done twice weekly. Just make sure you get a couple days of rest in between.

Personally, I’m a big fan of doing my ab workouts at home when I’m short on time. To perform most of these exercises at home, I recommend investing in a stability ball. This Xercise Ball Package With DVD And Pump is a fantastic deal and includes an instructional DVD so you can’t go wrong with it.

Take it to the next level…

To take your weekend core challenge to the next level, I also recommend a few dietary changes. First, cut out refined carbohydrates this weekend and replace them with fruits, vegetables, and nuts. If you can stick to it, this is a great way to show off your core muscles and get looking more toned!

I also recommend giving a new supplement a try. One in particular, 7-Keto, is having a huge impact on the market. It’s a unique blend of powerful, fat-burning supplements that will get you seeing some amazing results in no time – check out this brand that is getting great reviews – 7-Keto LeanGels.

Have any questions or feedback about this Weekend Challenge to A Stronger Core? Please leave a comment below…

4 Powerful Workout Tips

It’s a sad reality, but all workouts will eventually plateau without a backup plan.

This is why strategy is so important. Over the years, I’ve uncovered a number of tricks that have helped me stay on track and continue making gains in my workouts.

So I thought I’d share some of those tricks with you. In addition to hitting it hard and changing things up regularly, here are 4 powerful workout tips to keep you going at the gym! Trust me, this is how you stay motivated and see real results!

4 Powerful Workout Tips

1. Work Out to Your Own Beat

If there’s one thing that gets me pumped and feeling motivated during my workouts, it’s my music. Music sets the tone for a number of things in life, and workouts may just be near the top of that list.

In fact, research supports the use of music during workouts. One study showed a link between the tempo of music and the person’s workout intensity. Those listening to music with a faster tempo had significantly more intense workouts than those listening to a slower tempo. Makes sense, right?

Music can help keep you focused, it can set your pace for a cardio workout, and most importantly, it helps pass the time and prevent boredom at the gym.

2. Find Some Support

One of the strongest predictors of fitness success is social support. This is why working out with a friend can be so effective.

This is also why people benefit so much from a personal trainer. Trainers like myself aren’t just there to teach – we’re also there to provide motivation and to apply a bit of pressure to the workout process. But finding a workout buddy can be great motivation in itself.

3. Set a Workout Goal – Every Day!

As a trainer, I’m all about setting goals for my clients and helping them develop their own goals. But goal setting should be about more than long-term or even monthly goals. In addition to your big goals, I recommend setting a goal for every workout.

Daily goals can be as simple as getting in 10 complete exercises or as progressive as increasing all of your weight by 2-5 pounds. The point is to commit to something and have something to work towards. You’ll feel a lot more satisfied in the end!

4. Strategize!

Before doing anything, you need to come up with a complete plan that’s tailored to your own fitness and workout goals. This plan should address exercise, diet, and motivation.

I’ve said it before, but you really need to think of the science behind your workout strategy. This is where a lot of people go wrong – they don’t get specific, and they don’t consider how everything works together.

Here are some simple strategies to help you get the most out of your workout. All of these strategies are supported by science – which means you’ll maximize your workout results!

• Give Yourself a Pre-Workout Boost – Supplementing with an energy booster like USPLabs Jack3d is a great way to maximize your energy output at the gym!

• Get Lots of Protein – Protein helps you avoid cravings and build lean muscle mass, which is key to any workout plan. My favorite pick is the tasty Gaspari Nutrition Myofusion (try the vanilla flavor, it’s amazing).

• Improve Your Post-Workout Recovery – Recovery is all about allowing your muscles to rest and facilitating muscle growth. Scivation Xtend is one of the best, scientifically proven recovery supplements on the market!

Have any questions or feedback about these 4 Powerful Workout Tips? Please leave a comment below…

Lose Fat Fast

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

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

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

But first…get moving!

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

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

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

Let’s get to it…

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

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

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

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

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

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

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

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

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

Ab Tips

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

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

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

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

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

5 Killer Ab Tips

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

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

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

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

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

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

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

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

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

Diet Mistakes Part 2

If you’re frustrated with your current diet efforts and have stopped seeing results than this article is just for you.

Earlier this week I gave you the top 5 diet mistakes that may be throwing a wrench in your dieting efforts. Click here to read Diet Mistakes Part 1.

But there’s more to the story…

In fact, there are 5 more big diet mistakes you may be making! Let’s get to it, and look at some simple solutions for getting you back on track with your weight loss efforts.

Top Diet Mistakes and Simple Solutions (continued)

Diet Mistake #6 – Going Carb Free

No carb diets are a bad idea, simply put. There’s been a lot of talk about low carb and no carb diets over the years, but the truth is, your body needs some carbohydrates for energy production and for muscle growth. Remember, your muscles will eventually start using protein for energy without sufficient carbohydrate intake.

The solution? Get some carbs in your diet! Cutting down on carbs is definitely okay, but removing them completely from your diet should be avoided. Make healthy choices when it comes to carbs, go whole grain as much as possible, and make sure your carbs aren’t coming from refined sugars.

The most important time to focus on the carbs is about 30-60 minutes before your workout and hence why the best pre-workout energy boosters like Muscle Pharm Assault have a small amount of carbs in them to help you push through in your workouts.

Diet Mistake #7 – Eating Extra Diet Food

Extra calories can be harmful to your diet efforts no matter where they come from. Even when it comes to the healthy, low-fat food on your meal plan, an extra bite here and there can really make things difficult.

The solution? This one’s a little tricky. If you’re only dieting, then you definitely need to keep things strict and watch your portion sizes. One easy solution is to brush your teeth immediately after a meal, or chew a piece of peppermint gum. These things can really help ward off the cravings. Another great option is drinking tea after a meal. Depending on the flavor, tea can really satisfy your taste buds.

And while we’re on the subject of tea, if you’re looking for an extra boost in your metabolism, check out a green tea extract like Irwin Naturals Green Tea Fat Metabolizer. It can help you burn off some extra calories and fat as well as provide lots of antioxidants which help protect your cells from damage by toxins in our environment.

Diet Mistake #8 – Eating Fast-Digesting Carbs before a Workout

You may have heard this myth: Eating fast-digesting carbs or carbs with a high glycemic index (such as white pasta or rice) can give you an extra boost of energy before a workout. While these carbs do cause a spike in your blood glucose level, that spike doesn’t last very long, and will leave you with a major drop in energy before you know it. This is a bad idea if you’re hitting the gym hard.

The solution? Go with healthy, slow-digesting carbs before your workout to sustain your energy levels as long as possible. If you have a tight schedule, eating a protein bar before working out can actually be really helpful. The carbs will give you the energy you need, while the high protein content will fuel your muscles – try these Promax Protein Bars or Organic Food Bar – Protein.

Diet Mistake #9 – Cutting Too Many Calories

Calorie-cutting diets are simply a bad idea. Cutting down on calories too much will deprive your body of key nutrients needed to maintain adequate levels of energy. This really won’t help your workouts at all, and if anything, you’ll find yourself too tired to make it to the gym. You’ll also be more likely to plateau.

The solution? Make sure you’re getting the minimum number of calories you need to maintain your particular lifestyle. A simple metabolic rate calculator (which you can easily find online by doing a quick Google search) will help you figure out your daily number. Remember, the more your exercise and work out, the more calories you should be consuming – even when you’re trying to lose weight and tone up!

Diet Mistake #10 – Ignoring the Science of Dieting

When it comes to your health and fitness, it’s all really a science. I’m a firm believer that dieting without educating yourself is one of the biggest mistakes you can make! And here’s what the science is saying: In order to lose weight, burn fat, and get fit, you need to adopt a combination of healthy eating habits and regular exercise. If all you’re doing is one or the other, then you’re making the biggest diet mistake of all.

The solution? Eat healthy, but ignore the fad diets. Exercise at least 3 days a week, and make sure some of that exercise involves resistance training. The science is also pretty clear on a new supplement that’s growing in popularity: 7-Keto. These 7-Keto LeanGels contain a unique combination of natural fat-burning substances that give you real results fast! I highly recommend giving them a try.

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

Is Coffee Bad for You?

If you’ve watched the news at all in the last 10 years, then you know how mixed the message on coffee has been.

One study claims coffee is bad for you, while another claims it’s actually good for your health. So which is it? Is coffee really bad for you?

This article takes a closer look at the pros and cons of coffee drinking, based on research over the last 10 years or so. The truth is, there are some really good things about coffee, if you do it right and avoid becoming dependent on the black stuff.

We’ll start with the cons…

The Cons of Drinking Coffee

• Sleep Disturbance – If you’re a coffee drinker, you may already be aware of this one. The caffeine in coffee can definitely interfere with getting a good night’s sleep. But this is an easily preventable disadvantage – simply enjoy your cup of joe earlier in the day, or go with decaf at night.

• Dehydration – Also due to the caffeine, coffee is a mild diuretic (which increases the frequency of urination) and can dehydrate the body. This problem is easily fixed by having some water before or after your coffee.

• Dependence – Remember, caffeine is technically a drug, which means that your body can develop a dependence on it. People really do experience caffeine withdrawal. But don’t sweat it – in most cases, no serious addiction occurs, and caffeine has been deemed safe for consumption.

• Health Risks – There are a few health risks of coffee that have been suggested by researchers, including heartburn, acid reflux, irregular heartbeat, increased cholesterol, and increased blood pressure. In most cases, however, these effects are not common. It’s always good to be safe and consult your doctor if you have any concerns.

The Pros of Drinking Coffee

• Rich in Antioxidants – This is one of coffee’s best everyday benefit. It’s rich in a number of antioxidants that help prevent cell damage and slow the aging process.

• Mental Performance – The caffeine in coffee is a stimulant, which is not necessarily a bad thing. Studies show that coffee leads to increased alertness, focus of alertness, focus, and attention, which can really help with a number of daily tasks.

• Gallstones and Kidney Stones – There is actually a fair bit of evidence that drinking coffee lowers your risk of developing gallstones and kidney stones, because it increases your urine volume. This has been shown in both men and women.

• Disease Prevention – There is also limited evidence that coffee may protect you against diseases like Alzheimer’s, liver cirrhosis, Type II diabetes, and asthma. Most of these studies have supported these associations with both caffeinated and decaffeinated coffee in men and women.

So…Is Coffee Bad for You?

At the end of the day, coffee really isn’t so bad for you. The pros can definitely outweigh the cons. Just make sure you’re not filling it full of refined sugar and cream – the fat and sugar are definitely not conducive to a healthy lifestyle.

Should You Drink Coffee before a Workout?

One last thing. Many people ask me if drinking coffee before a workout is okay. My answer is: Sure, if it works for you, there’s really nothing wrong with it. The caffeine is definitely effective at boosting your energy level and helping you get more out over your workout.

If you’re not a fan of the pre-workout coffee, some other effective pre-workout energy supplements include Muscle Pharm Assault and USPLabs Jack3d. Both can offer you an amazing energy boost for the most intense workouts and include a number of other ingredients to help with natural lean muscle development.

Have any questions or feedback about whether coffee is bad for you? Please leave a comment below…

Muscle Myths

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

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

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

Let’s get to it…

Top 10 Muscle Myths

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

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

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

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

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

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

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

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

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

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

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

Diet Mistakes Part 1

Feel like you’ve hit another dieting plateau? Can’t get the results you’re looking for?

You may be making a major diet mistake.

In fact, there are a number of confusing facts, myths, and strange ideas floating around out there that can make your dieting efforts pretty frustrating.

So I thought it was time to put these myths to rest! This is Part 1 of a 2 part series on the top 10 diet mistakes you may be making. Take a look, and consider your own dieting efforts. I’ll also be offering up some simple solutions to get you back on track and in shape!

Top Diet Mistakes & Simple Solutions

Diet Mistake #1 – Waiting Too Long Between Meals

A lot of people believe that starving themselves will actually contribute to weight loss, but nothing could be farther from the truth. Eating less often actually puts your body into survival mode and gets you storing more calories as fat.

The solution? Eat more frequently than normal, aiming for at least 6 smaller meals throughout the day. Eating in this way actually keeps your metabolism revved up, which means you’ll burn more calories and fat over the course of the day.

Also aim for getting lots of protein to keep you feeling full and satisfied. A tasty protein shake like Gaspari Nutrition Myofusion or a protein bar like these Myoplex LIte Bars can be very effective.

Diet Mistake #2 – Cutting Out All Sodium

You’ve probably heard that sodium makes you retain water. And that’s definitely true. A diet that is too high in sodium will lead to water retention, meaning you’ll look less toned than you actually are. But cutting out too much sodium is actually a bad thing. Sodium is important for maintaining fluid balance in your body, and too little can also lead to water retention and affect muscle functioning.

The solution? Aim for a moderate amount of sodium. Definitely avoid foods that are ridiculously high in salt, but you don’t need to cut it out altogether.

Diet Mistake #3 – Counting Calories. Period.

Counting calories can definitely give you a good idea of how much you’re eating in a day, but counting all calories equal is a bad idea. If your calories are coming from protein, fiber, and whole grains, for example, then you really don’t have as much to worry about. If those calories are coming from sugar and fat, that’s a big difference!

The solution? Don’t just count calories. Look at where those calories are coming from. You want very few calories coming from things like fat, sugar, and bad carbohydrates, and more coming from protein and fiber. Also pay attention to your ingredients!

Diet Mistake #4 – Making Up for Lost Time

We’ve all done it – we go on some terribly restrictive diet and as soon as it’s over, we make up for lost time and completely overindulge. This is one of the biggest mistakes you can make on any diet plan, and it basically makes for a lot of wasted time and effort.

The solution? Don’t go on the terribly restrictive diet in the first place! Allow yourself a little indulgence on a regular basis, and adopt a diet that can be permanently incorporated into your lifestyle.

Diet Mistake #5 – Eating Bad Foods While Dieting

This one may seem obvious, but we all do. A bit here, a bit there, and soon we find ourselves eating an entire cake! When you’re adopting a new diet, you need to be serious about it or it’s simply not going to work. All those extra bad calories add up over time, even if they come in bites.

The solution? Give yourself one cheat meal a week. This will also help you curb cravings and avoid overindulging after your diet plan. One cheat meal is better than eating a few bad calories here and there, because they’re harder to keep track of.

Read Part 2 of the Top 10 Diet Mistakes!

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

Coconut Water and Weight Loss

When it comes to burning fat and losing weight, the right diet is definitely half the battle.

But there’s a lot more to some foods than meets the eye. In fact, many foods can actually help you lose extra weight!

There’s been a lot of recent hype about coconut oil. It’s been shown to contain many properties that actually increase your metabolism. In particular, coconut oil contains a particular type of fat that speeds up your metabolism and actually burns more body fat!

Coconut oils, such as Nutiva Organic Extra-Virgin Coconut Oil, can effectively improve your weight loss efforts when added to your diet. Cook with it or us it on salads – you can’t go wrong!

But did you know that coconut water is also an effective weight loss tool? The reasons are very different, but the results for weight loss can be quite significant. Let’s take a look at this new fat-busting food…

Coconut Water and Weight Loss

When I say “coconut water,” I’m talking about the liquid found inside of a green coconut. This is not the same as coconut milk, which is actually made from the white fleshy fruit found inside the coconut.

To get an idea of how different these liquids are, 1 cup of coconut milk contains a whopping 550 calories! But the same amount of coconut water contains only 46 calories. Obviously a big difference, and more importantly, coconut water contains no fat!

But it’s the other vitamins and minerals found in coconut water that make a big difference when it comes to weight loss. In particular, coconut water is very rich in magnesium, potassium, vitamin C, fiber, and protein, all of which contribute to weight loss.

For example, potassium helps to convert the protein we eat into muscle tissue. This is key to increasing your metabolism, as muscle mass is directly related to your resting metabolic rate. The more muscle you have, the more fat you’ll burn over the long term. Vitamin C is an important antioxidant that can help reduce the amount of fat stored in your body.

Protein and fiber are probably the most effective weight loss agents found in coconut water. Both protein and fiber take longer for your body to digest, which means they’ll keep you feeling full for longer. This will help you fight cravings, which is incredibly helpful during any weight loss program.

But what’s more important is the ability of these nutrients to burn more calories just while digesting them! That’s right, when your body digests the fibre and protein found in coconut water, it actually uses up more calories!

Coconut Water and Weight Loss – Conclusion

As you can see, there are a lot of weight loss benefits of drinking pure coconut water. But in addition to weight loss, coconut water is also extremely hydrating and is a great addition to any health and fitness plan.

If you’re looking for a good product to check out, try VPX Coco Fit. It’s one of the leaders in the market, and is sure to go a long way in helping you look and feel better! It also tastes great and is a smart replacement for water particularly when you are sick of drinking just water.

Have any questions or feedback about Coconut Water and Weight Loss? Please leave a comment below…

Intermittent Fasting for Fat Loss

In the ongoing battle for weight loss, I believe that every piece of information counts.

Something you’ve probably heard a lot about is calorie restriction. But what you may not have heard about is intermittent calorie restriction or intermittent fasting.

There’s a bunch of new research out about the potential benefits of intermittent fasting, so I thought I’d offer up a review of this somewhat controversial topic.

What is Intermittent Fasting?

Intermittent fasting essentially means alternating between days of very low calorie intake (300 – 800 calories) and days of unrestricted eating (of course focusing on healthy natural foods). While some may engage in complete fasting intermittently, I’m using the term “fasting” to also include extreme calorie restriction.

Many of you may have never considered fasting of any kind, assuming it was entirely unhealthy. I have to admit that I used to have the same idea in mind, but there’s more to the story. Keep reading to learn more…

Is Intermittent Fasting Good for Fat Loss?

A number of studies have recently compared the benefits of daily calorie restriction (i.e., the typical dieting) and intermittent restriction or fasting. What they found may surprise you.

Research is showing that both methods are actually effective fat loss strategies. The difference, however, seems to be in the type of weight lost. On normal daily calorie restriction diets, most of the weight lost is indeed fat, while the rest is muscle mass. The ratio is typically 75% fat / 25% muscle.

Obviously any loss in muscle mass is a bad thing, especially if your goal is also muscle gain. And in the long run, retaining as much muscle mass as possible is key to healthy aging and living a long life.

But here’s the interesting finding from this research. While weight lost was comparable using intermittent fasting, the composition of fat loss was very different. Rather than a 75% fat / 25% muscle weight loss, those on intermittent fasting demonstrated 90% fat / 10% muscle weight loss. This is impressive, I must say! And definitely better for maintaining your overall fitness goals.

What’s the Catch?

While the numbers are definitely impressive, there are some things that the research didn’t do well. For example, they didn’t control for exercise habits, which may have explained some of the differences observed.

The long term impact of intermittent fasting is also unknown, and it may indeed be hard on your body or specific organs. More information is needed to sort these things out.

Nevertheless, if you’re looking to try something new, give it a shot. But I would caution against engaging in any kind of real fasting. You still need to provide some fuel to your body and to your muscles, particularly if one of your goals is muscle gain.

If you decide to give intermittent fasting a try, make sure you’re supplementing with a high quality protein powder. This will help you maintain your muscle mass on any diet, and will also help fight cravings by keeping you full for longer. Here are my top picks for protein supplements:

• Gaspari Nutrition Myofusion – one of the tastiest whey proteins on the market, nice and creamy texture
• Optimum 100% Natural Whey – another great option that you can mix into anything and has no artificial sugars or preservatives
• MHP Probolic-SR Muscle Feeder – the perfect time-released option for weight lifters
• Vega Complete Whole Food Health Optimizer – an effective vegan/vegetarian protein option

Have any questions or feedback about Intermittent Fasting for Fat Loss? Please leave a comment below…

Losing Weight and Gaining Muscle

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

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

Let’s take a closer look…

Losing Weight

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

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

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

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

Gaining Muscle

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

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

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

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

Losing Weight and Gaining Muscle: A Synergistic Effect

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

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

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

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

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

Pull Up Workout

Feeling like you need to get more out of your back workout? Look no further. I’ve designed a totally focused back workout using only pull ups and chin ups.

Getting in a good back workout is key to preventing back pain, which is one of the most commonly reported body pains. It’s also important for maintaining a balanced physique.

Like any muscle group, you may have grown tired and bored of your back routine. But believe it or not, you can get a full back workout using only pull ups and chin ups. Let’s get a little creative and look at a complete pull up workout for your back. And remember, nearly all back exercises also condition your biceps, and the same goes for pull ups!

The Complete Pull Up Workout

First, let’s warm up your back and bicep muscles. The most effective piece of cardio equipment at the gym for targeting your back is the old-fashioned rowing machine. Rowing is great for conditioning your back and biceps, and for getting a full-body cardio workout. For your warm-up, do 5 minutes of low-intensity rowing.

Now you’re ready to hit the pull up station. Most gyms are equipped with a variety of hand grips for pull ups, and you can usually find them in a few locations.

Let’s look at the 2 basic grips…

First, there’s an overhand grip which is the traditional “pull up” grip. Take a look at the standard pull up position here.

Second, there’s an underhand grip which is the classic “chin up” grip. It’s really just a variation of the pull up, but it will help us distinguish between overhand and underhand grips. Take a look at the chin up position here.

Now for the pull up workout…

This workout is going to alternate between handgrips, honing in on different parts of your back depending on the angle. Varying the width of your grip will also shift the focus slightly, giving you a complete back workout at a single station.

Make sure you rest for 30-45 seconds between sets.

• Wide Grip Pull Up – 3 sets at 8-12 reps
• Narrow Grip Chin Up – 3 sets at 8-12 reps

For the next series of exercises, widen your pull up by another 2 or 3 inches, and tighten your chin up by about the same.

• Wider Grip Pull Up – 2 sets at 6-8 reps
• Narrower Grip Chin Up – 2 sets at 6-8 reps

For the next series, narrow your pull up considerably, so that your hands are about a foot apart. Widen your chin up grip so that it’s at the original pull up width, or thereabouts.

• Narrow Grip Pull Up – 2 sets at 6-8 reps
• Wide Grip Chin Up – 2 sets at 6-8 reps

You should feel the burn after that workout! If your gym offers additional pull up grips (for example, supinated or 90 degree hand grips), feel free to change it up and use additional grip variations. The more variety the better!

For a home pull up workout…

If you’re looking to take advantage of this focused, time-saving back workout at home, then I highly recommend investing in this Deluxe Chin Up Bar. It’s a great home pull up bar that can be fitted to any doorway. And trust me, I’ve used one of these – it won’t ruin your doorway!

And don’t forget…

Remember, always follow up any intense workout with a high quality protein supplement like Gaspari Nutrition Myofusion or Optimum 100% Casein Protein. Both are great options for maintaining muscle mass and building lean muscle.

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

Does Green Tea Have Caffeine?

Green tea is brought up a lot lately for its health promoting benefits. But many people wonder if green tea contains caffeine, and if so, how much?

This article takes a close look at green tea and its caffeine content.

So, does green tea have caffeine?

The short answer is YES, green tea does contain caffeine. But there seems to be a lot of confusion out there about how much caffeine it actually contains.

I’ve heard some people say that green tea contains no caffeine, while others claim that it has more than coffee.

The truth is, green tea contains less caffeine than coffee. On average, a cup of coffee may contain up to 150 mg of caffeine! In comparison, a cup of green tea typically contains only 25 mg of caffeine. This is a considerably smaller amount. The exception to this is green tea matcha powder, which is highly concentrated and contains a lot more caffeine. But generally speaking, the average cup of green tea has far less.

White tea contains even less caffeine. Essentially, white tea uses the same tea leaves as green tea, but they’re harvested when they’re much younger and smaller. Black tea, on the other hand, contains more caffeine than green tea. This should help you get a rough idea.

Health Benefits of Green Tea

Green tea has many health benefits. You may have heard, for example, of the weight loss benefits of green tea. Many studies have suggested that green tea has the ability to increase your metabolism, which means you’ll burn more calories and fat as a result of drinking it. These effects aren’t necessarily huge, but they can still contribute significantly to your weight loss efforts when combined with diet and exercise.

The metabolism-boosting effects of green tea are due in part to the caffeine and in part to some other natural stimulants found in green tea. Green tea also contains theobromine and theophylline, 2 substances similar to caffeine and also found in the cocao plant. There’s also an amino acid in green tea called L-Theanine, which reportedly has mild calming effects.

Fortunately, you don’t have to drink green tea to take advantage of its metabolism-boosting effects. Many natural weight loss products contain green tea extract, or you can invest in a green tea supplement for its direct effects. The 2 best-selling natural green tea extracts are NOW Green Tea Extract and Irwin Naturals Green Tea Fat Metabolizer. These are great for getting the most out of green tea’s fat-burning effects, especially if you don’t like the taste or can’t find the time to have a few cups.

Green tea is also an effective and healthy replacement for coffee, if you’re looking to drop the habit. Its lower caffeine content will still give you a bit of a boost, but not to the same addictive degree. And if you drink green tea “as is” you’ll also avoid the unhealthy cream and sugar typically added to coffee.

I’m a big fan of green tea and green tea supplements. I think they’re a great addition to a healthy lifestyle, and a great way to promote weight loss. So drink up!

Have any questions or feedback about green tea and caffeine? Please leave a comment below…

Muscle Tightness

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

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

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

Muscle Tightness Solutions

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How Much Carbs Per Day to Lose Weight

Carbohydrate intake remains a controversial issue when it comes to weight loss and fitness. So how many carbohydrates should you eat to lose weight?

Carbs can be bad for a number of reasons. First, they’re usually highly processed. In fact, of all the foods we eat, carbohydrates are often the most processed. If we look at flour, for example, all white flours have been stripped of most of their nutrients, including the parts that contain vitamins, fibre, and protein. When you eat bleached or white flour, it’s digested very quickly and converted into sugar.

But even other grains found in cereals side dishes can be highly processed. So when you do eat carbs, it’s important to go whole grain. “Whole wheat” usually isn’t enough, as the nutrients in this case have simply been “put back” after being removed. “Whole grain whole wheat flour” or simply “100% whole grain” is what you’re looking for.

Breads and pastas also have a lot of sugar added to them, in addition to their natural sugar content, which we know is bad for weight loss. Corn is another culprit, despite the fact that it’s whole grain. And remember, sugar is a carb itself, so watch your labels. This is why you should also be careful with eating too much fruit. Although often rich in vitamins, it’s more effective for weight loss if you get these vitamins from vegetables.

So, how many carbs should you eat per day to lose weight?

The recommended daily intake of carbs for weight loss is anywhere from 70 to 100 grams per day. The lower end (70 grams of  carbs daily) is appropriate when adopting only diet and moderate exercise. If you’re also lifting weights and training at the gym, then 150-200 grams of carbs per day is more appropriate. Your body will need these extra carbs for fuel and replenishing your muscles.

That’s an important point to keep in mind, and why I’m not a big supporter of “no-carb” diets. Your body needs some carbohydrates for energy production and for proper digestion of protein. This is why it’s important to consider all other lifestyle factors before starting a low-carb diet.

To get a handle on these numbers, the average slice of bread contains 12.7 grams of carbs, while a bagel can have as much as 38 carbs!

Where else are carbs hidden?

In addition to the obvious places (grains and sugary foods), there are a few other foods to watch out for in terms of carbohydrate content. These are especially important if you’re supplementing with a lot of protein.

The first is protein shakes and smoothies. Some of the smoothies you buy from grocery and supplement stores contain all of your daily carbohydrate intake, so be careful! But you should also watch out for protein powders and mixes. Here are some of the best, low-carb options I recommend (as low as 5 grams of carbs per serving):

• Optimum 100% Natural Whey
• Gaspari Nutrition Myofusion
• MHP Probolic-SR Muscle Feeder

The same is true for protein bars. I would recommend investing in a high quality, low-carb bar like Myoplex LIte Bars.  At 26 grams of carbs this is far lower than some of the most recognized brands like Cliff Bars which have upwards of 40-50 grams of carbs.

Have any questions or feedback about How Much Carbs Per Day to Lose Weight ? Please leave a comment below…

Burn Belly Fat Fast

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

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

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

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

5 Ways to Burn Belly Fat Fast

1. Get Lots of Exercise

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

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

2. Tone Your Abs

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

3. Cut Down on Carbs

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

4. Eat Foods that Boost Your Metabolism

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

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

5. Take a Fat-Burning Supplement

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

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

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

20 Minute Workout

With all the things requesting our attention every moment I know how hard it can be to find the time to fit in a good challenging workout.

But even if all you have is 20 minutes, you can still get in a decent workout.

The goal is to be focused and efficient. There are a number of things you can do to improve the efficiency of your home or gym workout. Before we get to the routine, let’s look at a few of these time-saving methods…

• Compound Exercises – If you’re working out, you’re probably already doing compound exercises. Compound exercises are any exercises that target multiple muscles at a time. For example, a bench press is a compound exercise because it targets both your pectorals and your triceps. Compound exercises can get more complex than this, as in the case of burpees, which are full-body exercises that engage a number of muscles during the movement.

• Supersetting – Supersets are a great way to save time in your workouts. Basically, supersets alternate between 2 different exercises that target 2 different muscle groups (for example, bicep curls and tricep extensions) without resting between sets. So one complete set would include a full set of bicep curls followed immediately by a full set of tricep extensions. This can be followed by a short rest period before the next full set.

• Circuit Training – Circuit training involves rotating between single sets of exercises. With supersetting, your primary goal is to move fast, so it’s a great way to save time. When you get to the gym, start with a set of one exercise, and move to the next (same or different muscle group), and the next, and so on. You can do only single sets, or you can repeat the circuit after 7 or 8 exercises if you’d like.

Now let’s look at a 20 minute, full-body workout that incorporates some of these time-saving techniques. Remember, any workout is better than no workout. Just be focused and you can get a lot more done in 20 minutes than you’d think!

The Time-Saving 20-Minute Workout

• 15-20 burpees to warm up (view exercise)
• 2 supersets of bench press (view exercise) and bent-over barbell row (view exercise)
• 2 supersets of bicep curls (view exercise) and tricep extensions (view exercise)
• 1 set of combined squat and shoulder press (view exercise)
• 2 supersets of pushups (view exercise) and ab crunches with toe touch (view exercise)
• 1 set of combined lunge and shoulder press (view exercise)
• 2 supersets of pullups (view exercise) and tricep dips (view exercise)
• 1 set of back extensions (view exercise)
• 2-3 minutes of light cardio to cool down (time permitting)

You can definitely add to this workout and make adjustments as needed. You may even find that you can fit in 1 or 2 more exercises. Just push yourself, and you’ll get the most out of your 20 minutes!

Whether you’re in a hurry or not, it’s always a good idea to follow-up your workouts with a high-quality, time-released protein supplement like MHP Probolic-SR Muscle Feeder. Add to this a good amino acid supplement like Scivation Xtend, and you’ll give your muscles the fuel they need to recover and grow. And if you’re finding that energy is a problem then check out this new all natural workout drink – Vega Sport Pre-Workout Energizer.

One other thing…

If you’re so strapped for time that you can’t make it to the gym, try investing in a good set of Adjustable Resistance Toning Tubes like these. They’re a great tool for getting more out of your home workouts!

Have any questions or feedback about this 20 minute workout? Please leave a comment below…

What Does Vitamin D Do?

Getting adequate vitamin and mineral support is an important factor in your overall health and wellness.

Whether you’re trying to lose weight or just get fit, you should be thinking about whether you’re getting the daily recommended dose of key vitamins and minerals.

One vitamin that’s often discussed today is Vitamin D. But what’s the deal with this vitamin? And how much should you be getting on a daily basis? Let’s take a closer look…

What Does Vitamin D Do?

Vitamin D is often referred to as the sunshine vitamin because sunlight is the most common source. Some foods do contain trace amounts of vitamin D, but it’s just not enough to meet our body’s needs.

Vitamin D’s most basic role is in hormone functioning. This vitamin actually functions as a steroid hormone and is responsible for gene expression, among other things, making it a pretty important component in many bodily processes.

But the benefits of Vitamin D are much greater and more varied than that. In fact, Vitamin D has been shown to play a key role in illness and disease. For example, Vitamin D appears to reduce your risk of heart disease, many cancers, bone loss, and Alzheimer’s disease. It also helps support immune functioning, reduces anxiety and depression, fights acne, and plays a significant role in Type II diabetes.

Believe it or not, Vitamin D can also help you lose weight! A recent study from the University of Minnesota found that people are more likely to lose weight when taking Vitamin D supplements. Researchers reported that increasing the Vitamin D levels of obese men and women led to a 50% increase in weight loss compared to those whose Vitamin D levels remained the same. This was in combination with a healthy diet plan.

What this means is that supplementing with Vitamin D is not only effective in improving overall health, but it’s also effective in helping you reach your weight loss goals. Combined with a healthy diet and regular exercise, you should see some additional success with Vitamin D.

How Much Vitamin D Should I be Getting?

You should be supplementing with Vitamin D, especially if you live in the Northern hemisphere. You simply won’t get enough Vitamin D from the sun to support regular bodily processes, even in the summer months!

While taking a multivitamin can be helpful (I would recommend Armor-V Vitamins), you won’t get enough Vitamin D with this supplement alone. You should be supplementing with at least 1000 IU of Vitamin D daily, and up to 5000 IU depending on your goals and needs. 1000 IU is the minimum, so don’t be scared to increase that dosage. Of course it’s always important to consult a medical professional is you have specific issues or concerns.

I recommend investing in a good Vitamin D supplement like NOW Vitamin D. These are softgels, which means they’ll be more effectively absorbed by your body. Definitely go for the 1000 IU option or greater. By adding Vitamin D to your diet, you’ll be taking an important step towards better health!

Have any questions or feedback about Vitamin D? Please leave a comment below…

Paleo Diet for Athletes

The paleo diet, or “paleolithic” diet, is growing in popularity. But what’s it all about? And does it work well for athletes?

The paleo diet is meant to mimic the diet of our ancestors, specifically during our hunting and gathering days. What this translates into, not surprisingly, is a diet that is free of processed foods and grains like wheat and corn.

Foods like nuts, eggs, wild fish, leafy greens, game meats, and sweet potatoes are all common paleo diet options. This is a low-carb diet, but you’re still getting adequate amounts of carbohydrates in things like nuts and vegetables. Not surprisingly, many people have achieved weight loss success on the paleo diet.

I’m a big supporter of the whole foods aspect of this diet, and I think it can go a long way to helping you reach your weight loss and fitness goals.

With the absence of processed junk foods, and the addition of healthy fats and proteins, the paleo diet is also a great option for athletes and serious bodybuilders. This article reviews the paleo diet and its application in more serious fitness arenas.

The Paleo Diet for Athletes

If you’re an athlete or serious bodybuilder, the paleo diet is very appropriate for meeting your fitness goals. Here are some of the main benefits:

• The paleo diet is packed full of energy. This one is key for athletes. Given the focus on whole foods and vitamin-rich carbs like sweet potatoes and nuts, the paleo diet effectively provides your body with the energy it needs to perform.

• The paleo diet is nutritionally rich. Since this diet is focused on natural, whole foods options (including tons of vegetables and leafy greens), you’ll get all the vitamins, minerals, and nutrients you need to keep your body and mind in top condition. The diet is also high in healthy fats like omega 3 fatty acids, which are important in maintaining a healthy body and mind.

• The paleo diet supports lean muscle mass. This is another important one for athletes. The paleo diet is high in healthy, lean proteins, making it ideal for those wanting to build, tone, and maintain lean muscle mass. In fact, whether it’s a meal or a snack, every part of this diet is high in protein. Adding a natural protein supplement like Optimum 100% Natural Whey or Vega Complete Whole Food Health Optimizer is a great way to ensure adequate protein if you require more than the average person.

Here’s how to get the most out of the paleo diet…

To get the most out of the paleo diet, you just need to follow a few basic rules. First, like any diet, you should be replacing bad fats with healthy fats. This means getting rid of fried foods and trans fats and replacing them with fats like those found in fish, avocados, and nuts.

You should also be eating lots of fresh fruits and vegetables, fresh herbs, and root vegetables like sweet potatoes. These will be your primary source of carbohydrates. Finally, protein from eggs, wild fish, and game meats will help support muscle mass.

As you can see, the paleo diet is free of traditional grains like wheat and corn. This is why this diet is so effective for toning, cutting, and losing weight. If you’re an athlete and trying to maintain a certain body fat percentage, this diet is ideal for that. On the other hand, if you’re a professional bodybuilder in your cutting phase, the paleo diet is also an effective option – it will get you lean and toned in no time! So whether it’s performance, fitness, or both, the paleo diet is a great choice!

Have any questions or feedback about the paleo diet for athletes? Please leave a comment below…

Ketogenic Diet Menu

A ketogenic or low-carbohydrate diet remains a popular choice for those trying to lose weight and get fit.

The basic rules are pretty simple. Eat a diet that is low in carbohydrates, high in fat, and high in protein.

The point of the diet is to replace carbohydrates (especially pastas, breads, and rice) with proteins and fats in order to drastically cut down on the amount of calories and sugars ingested.

A ketogenic diet has the additional goal of causing your body to enter a state of ketosis. This simply means that your body is using fat for energy, rather than carbohydrates. This adjusted metabolic state releases ketones during energy production, many of which are released in urine.

There’s some confusion out there about the safety of a ketogenic diet. But the science is pretty clear that there’s nothing problematic about your body using fat instead of glucose during energy production. The only time you should not consider a ketogenic diet is if you’ve been diagnosed with Type 1 Diabetes.

There is often a period of adjustment in any low-carb diet. The first week or so can be challenging and takes some time for your body to adjust. But the results are usually pretty significant. The ketogenic diet can help you lose weight, burn more fat, tone up, and show off that lean muscle mass if you’ve been hitting it hard at the gym. In fact, many bodybuilders adopt this kind of diet during their cutting phase.

Ketogenic Diet Menu

The menu on this diet is fairly similar to the paleo diet, which is intended to mimic the natural diet of our ancestors. Here is a menu guide to help you get the most out of your ketogenic diet efforts.

High Protein Foods – This is a primary focus of any ketogenic or low-carb diet. Proteins should be included in every meal and snack, and are what will keep you feeling full on this diet. They’ll also help support lean muscle mass, which is why this diet is so good for cutting and toning.

If you’re not already taking a protein supplement, it’s absolutely essential that you invest in a high quality protein while on this diet. Two of the best options on the market are Gaspari Nutrition Myofusion and Optimum 100% Natural Whey. If you’re vegetarian or vegan, check out Vega Complete Whole Food Health Optimizer.

Snacks should also include decent servings of protein. Protein bars are great options, and I’m a big fan of the Promax Protein Bars Other good bars include Myoplex LIte Bars and Quest Bars.

High Fat Foods – Foods high in fat are also a key component of a ketogenic diet. But whenever possible, you should still aim for healthy fats over less healthy ones. Nuts, avocados, and olive oil should all be eaten liberally on a ketogenic diet. Nutiva Organic Extra-Virgin Coconut Oil is another great option for cooking at home, and includes unique fats that can further aid in boosting your metabolism.

Low-Carb Foods – Carbs should be reduced and eliminated when possible. This is pretty straightforward when it comes to breads, pastas, and rice. But you should also be avoiding starchy vegetables that are high in carbohydrates, including potatoes, carrots, and corn. Aside from the starchy options, a ketogenic diet calls for lots of vegetables and leafy greens.

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

How Many Calories Should I Eat a Day to Lose Weight?

No matter how much I stress the fact that you shouldn’t be focused on calories one of the number one questions I get is based on how many calories you should eat to lose weight.

Losing weight is a science and the good news is that you can get better at it with time if you stay patient and focused on eating healthy and exercising.

And given that it’s a science, it’s important to understand exactly what your body needs in order to lose weight.

To lose weight and burn fat, you essentially need to get your body into a calorie deficit. What this means is that you need to be burning more calories on a daily basis than you consume.

In many instances, an imbalance between calories in and calories out (with more calories in) is a key factor in obesity. This means that to lose weight, a shift has to occur in your calories in and calories out. But exactly what kind of shift do you need to make? How many calories should you eat a day to lose weight?

This is obviously a somewhat complicated question to answer, since it depends on a number of lifestyle factors including your job, how much exercise you get on a daily basis, and your genetics. But let’s look at a basic way of calculating your ideal daily calorie intake. Consider this a starting point.

How many calories should I eat a day to lose weight?

First, there are a number of calculators available online to help you figure out your daily calorie need. This number is based on a number of factors, including age, height, weight, and level of daily exercise. Click here for a simple calorie calculator.

Once you have this number, you need to determine how much weight you want to lose. This is a simple subtraction.

Current Weight – Goal Weight = Number of Kilograms/Pounds to Lose.

Next, you need to calculate the total calorie deficit needed to lose this total amount of weight. This is not a daily number – this is the total number of calories you need to burn over time to reach your goal.

If you’re using kilograms, multiply the number of kilograms you need to lose by 7700. One kilogram of body fat is 7700 calories.

If you’re using pounds, multiple the number of pounds you need to lose by 3500. One pound of body fat is 3500 calories.

For example, if you’ve determined that you need to lose 20 pounds, multiply 20 x 3500. Your answer is 70,000. This means that you need a total calorie deficit of 70,000 calories to reach your goal. But again, this number is reached over time.

It is generally safe to lose one pound (or .45 kg) of body fat per week. This translates into a daily calorie deficit of 500 calories. In other words, in order to lose a pound a week, you need to be burning 500 calories more than you consume each and every day.

Now, return to your calorie calculator. Take your daily calorie need and subtract 500 from it (for example, 2800 – 500 = 2300). This final value is the total number of calories you should eat every day in order to effectively lose weight.

Over time, you need to burn your total calorie deficit to reach your goal. If your total calorie deficit needed is 70,000 calories, then it will take you approximately 140 days (or about 5 months) to reach your target weight loss goal (total calorie deficit divided by 500 = total number of days). Doesn’t sound too bad right?

The Problem with Calorie Counting

While these numbers give you a good starting point and a rough estimate of your daily and long-term goals, they’re too simplistic in many ways. There are a number of other lifestyle factors that may be impacting how many calories you need to burn to lose weight.

The other problem is that counting calories is difficult and impractical. Any diet that is not practically sustained over time is doomed for failure. So again, while these numbers can provide a good starting point, they shouldn’t be the only factor involved.

The Real Weight Loss Solution

A far more effective solution is to get around these numbers altogether by increasing your daily level of exercise. This simple change allows for a greater daily intake of calories while still burning more fat. Add to your exercise program some resistance training, and you’ll increase your metabolic rate over the long term, meaning you’ll burn more calories when your body is at rest. More lean muscle mass means higher metabolism.

Cutting out junk foods, sugary foods, and fatty foods is another effective way of reducing your calorie intake without having to worry about actually counting calories. Combine this with an increase in protein, and you’ll start feeling a lot more satisfied after your meals. A tasty, high-quality protein supplement like Gaspari Nutrition Myofusion is a great way to support lean muscle mass, curb cravings, and boost your metabolism.

It’s also important to remember that many foods actually help you burn more calories and fat. Green tea is one such food, but if you’re not a fan of the green stuff, a green tea extract like Irwin Naturals Green Tea Fat Metabolizer can be a great addition to your diet.

In conclusion, use this information on daily calorie intake as a starting point and as a self-assessment. It will give you an idea of how much change is needed in your life to reach your weight loss goals. But don’t get obsessed with calories! Instead, get active, eat better, and make some healthy lifestyle changes that are sure to last!

Have any questions or feedback about How Many Calories Should I Eat a Day to Lose Weight? Please leave a comment below…

How to Eat Healthy and Lose Weight

Eating healthy and losing weight are two of the most common goals I hear from clients.

I’ll admit that it can be tough, and all the information out there can get pretty confusing. But if you keep things simple and ignore all that fad diet stuff, it’s not as hard as you might think.

This article looks at some basic rules to help you eat healthy and lose weight. And believe it or not, there are some foods that can actually speed up your metabolism and get you losing weight even faster!

Rules for Eating Healthy & Losing Weight

1. Replace bad fats with good fats. You’ll notice I’m not giving you the typical “cut out fat” statement, because it’s not quite that simple. There are a lot bad fats out there, and you should definitely be avoiding trans fats and saturated fats at all cost. This means no fried foods or junk foods.

But there are a lot of good fats out there that can actually help you lose weight and burn more calories. Fish oils are great for this, or more generally omega 3 fatty acids. If you’re not getting many in your diet, I recommend supplementing with either Health Wellness Fish Oil or NOW Ultra Omega-3. Cooking with Nutiva Organic Extra-Virgin Coconut Oil is a great at-home option because it contains unique fats that actually boost your metabolism!

2. Get some protein in every meal. Protein is important for healthy eating because it’s a key component of lean muscle mass, which means you need it to maintain muscle. This is essential in the fight against aging. But in addition to overall health benefits, protein also keeps you feeling full for longer, which means you won’t have as many nasty cravings!

Protein is also a metabolism-boosting food. This is because protein takes longer to digest, so it keeps your metabolism going for longer, burning more calories just to break it down! I recommend getting 20 grams of protein in every meal. Supplementing with a protein shake is a great way to ensure adequate protein intake. Check out the tasty Gaspari Nutrition Myofusion.

3. Eat natural, whole foods. Whenever you can, go natural. This means a diet rich in vitamins and minerals, so eat your fruits and vegetables! If you’re concerned about your vitamin intake, a multivitamin like Optimum Opti-Men or Optimum Opti-Women can be a great supplement.

When it comes to breads and other carbs, definitely try to go with whole grains whenever possible. Whole grains are less processed and still include all of their nutritional value, including higher amounts of protein and fiber. They also don’t mess up your glycemic index, so you won’t get hit with as many sugar cravings throughout the day.

And speaking of fiber, this is another nutritional component that’s important to supplement if you’re not getting enough in your diet. Check out Myogenix Pro Fiber, a great option that will help you stay healthy and lose weight!

How to Eat Healthy and Lose Weight – Conclusion

These rules seem pretty basic, but this is how basic it gets. There’s no need to complicate things, and going on a fad diet or weight loss program is only going to leave you frustrated. Make these lifestyle changes, and you’ll be on your way to a healthier, slimmer you in no time!

Have any questions or feedback about how to eat healthy and lose weight? Please leave a comment below…

Jump Rope Workout

It may be a long time since you’ve picked up a jump rope, but believe it or not, jump rope is a highly effective cardio workout!

And what’s better, it’s especially helpful when you’re tight on time.

There’s been a lot of controversy lately about the importance of cardiovascular exercise. I have some pretty strong opinions on this topic myself, but I don’t think you should throw cardio right out the door.

Resistance (weight) training is absolutely essential for a number of reasons. It improves strength, helps maintain muscle mass (which prevents aging), increases your resting metabolic rate so that you burn more calories, and it keeps you looking fit and toned. This is why there has been so much attention on weight lifting lately – and for good reasons!

When it comes to cardio, I recommend short durations of high intensity cardiovascular exercise (up to 20 minutes). The effects get even better if you can incorporate some resistance (e.g., with ankle weights or dumbbells), but this isn’t necessary. Just get your heart rate up, get moving your body at a somewhat intense pace, and get breaking a sweat. Simply jumping on the elliptical at a moderate speed for 30 minutes isn’t going to cut it.

This is why jumping rope is such a great option. Jump rope is a full-body workout that helps to condition your arms and legs, engage your abs and core, and improve your balance and overall muscular endurance. It’s also great for improving your cardiovascular health.

Just 15 minutes of jump rope is a great substitute for a full-body cardio workout. Let’s look at some different techniques to make your jump rope workout a little more interesting…

Jump Rope Techniques

Basic Jump – If you’re looking for some tips on basic jump rope technique, here it is. Start each jump with a slight bend in your knees. Hold the jump rope at hip or waist height, palms facing body. Use the balls of your feet to push yourself off the ground in every jump, while trying not to engage in bouncing movements. Make sure you keep your back straight and your abs engaged. Jump just enough to clear the rope with each pass.

Alternating Feet – Follow the same rules as the basic jump, but with each jump, only land on one foot at a time. Alternate between each foot with every jump.

Combination Jump – For this technique, you’ll simply rotate between the basic jump and a single-foot jump. It goes like this: both feet, left foot, both feet, right foot, both feet, etc.

High Jump – This is a high intensity twist on the alternating feet jump. As your right foot hits the ground, bring your left knee as high as you can, pulling it into your abdomen. Alternate between sides as you jump.

The 15-Minute Jump Rope Workout

Now let’s look at how you can combine these techniques into a powerful 15-minute jump rope workout!

• 1 minute: slow pace basic jump (warm up)
• 2 minutes: moderate pace basic jump
• 2 minutes: moderate pace alternating feet
• 2 minutes: fast pace combination jump
• 3 minutes: moderate pace basic jump
• 2 minutes: moderate pace high jump
• 2 minute: fast pace basic jump
• 1 minute: slow pace basic jump (cool down)

Finding the right Jump Rope

Equipment is always important in any workout program. A classic gym jump rope will definitely suffice, but I recommend investing in one of these LCD Digital Jump Ropes by Grizzly. It’s a fully adjustable jump rope that records time/duration of jumping, calories burned, and number of rotations/jumps. This Digital Jump Rope is a great way to track your fitness progress!

Have any questions or feedback about my jump rope workout? Please leave a comment below…

Mario Lopez Workout

Since his early days on Saved by the Bell, Mario Lopez has continued to be an icon of fitness.

Let’s face it, the guy is in amazing shape. But that ripped body hasn’t come without a lot of discipline and hard work.

Mario Lopez has admitted in a number of interviews that he’s addicted to fitness. This guy really doesn’t feel himself if he’s not involved in something that gets his body moving. Whether it’s resistance training, cardiovascular exercise, flexibility training, or sports, Mario does it all.

So how does he do it? Well first, keep in mind that any intense combination of different forms of exercise is going to have a positive impact with regards to your physique. Cross-training exercises like those in sports really get your entire body moving in unique ways, and that can go a long way for getting you lean and ripped.

When it comes to hitting the weights, Mario is constantly changing things up in order to maintain his toned look and his low body fat percentage. Change is really key to any successful workout plan because it helps to prevent your body from hitting plateaus.

Aside from that, he’s made exercise and fitness a focal point in his lifestyle. As we all know, motivation is the foundation to any successful workout program. If you can’t stay motivated, you won’t be successful, simply put.

The Mario Lopez Workout Plan

I’ve come up with a workout schedule that will help you get closer to that Mario Lopez physique. This plan covers the entire week and includes both resistance training and cardiovascular exercise. There’s a bit of an extra focus on abs since core strength is so important to Mario’s workout. Let’s get to it…

Monday:

• 20 minutes of cardio
• 45 minutes of weight training
• 10 minutes of stretching
• Focus muscle groups: Chest and Triceps

Tuesday:

• 30 minutes of cardio
• 35 minutes of resistance training
• 10 minutes of stretching
• Focus muscle groups: Abdominals and Core

Wednesday:

• 20 minutes of cardio
• 45 minutes of weight training
• 10 minutes of stretching
• Focus muscle groups: Back and Biceps

Thursday:

• 30 minutes of cardio
• 35 minutes of resistance training
• 10 minutes of stretching
• Focus muscle group: Legs and Glutes

Friday:

• 20 minutes of High Intensity Interval Training (click here)
• 30 minutes of resistance training
• 10 minutes of stretching
• Focus muscle groups: Abdominals and Core

Saturday & Sunday:

• 20-30 minutes of cardio / Rest Day(s)

Mario Lopez Workout – Conclusion

This plan may seem intense, but this is the kind of fitness schedule you need to get in shape like Mario Lopez. Add to this some cross-training exercise and you’ll have a sure success story. And remember, change things up every couple of weeks. Add new exercises, change the order of exercises, or introduce new lifting techniques like pyramid sets.

To get the most out of this workout plan and to help get you through the week, I recommend the following combination of supplements. These will to optimize your results, which is an important factor in staying motivated.

• MHP Probolic-SR Muscle Feeder – An excellent, time-released protein supplement to help support your muscles over the course of the day.
• Scivation Xtend – A great branched chain amino acid (BCAA) supplement that will support muscle repair and recovery.
• 7-Keto LeanGels – An amazing new supplement that combines 3 powerful, scientifically proven metabolism-boosting substances. This is great for helping you lean out!

Have any questions or feedback about the Mario Lopez Workout? Please leave a comment below…