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Simple Tips For Effective Fat Loss

Mon, 09 Nov 2009 10:46:58 +0000

Tips for effective weight loss.

Probably the most commonly asked weight loss question we get asked in store is, “How many calories should I eat to lose weight?” The simple answer to this question is - : IT DEPENDS!

It all depends on what ratio of macronutrients (Carbs, Proteins and Fats)you consume on a daily basis and what sort they are. Yes, it is that easy! Do not sit there and beat yourself on the head placing all of your diet endeavors on calorie counting. The truth of the matter is that macronutrient management is the key to making your fat extinct once and for all!

While calories are a part of the 3 macronutrients (a gram of carbs or protein contains 4 calories while a gram of fat contains 9), your main focus to achieving permanent weight loss should be placed on eating the right ratio and amount of macronutrients at the right times of the day.

If we burn more calories than we consume in a day, we loose weight.

If we burn more calories than we consume in a day and they are the right kind of calories, we loose FAT and keep our melabolic rate high.In simple terms we loose fat and continue to burn more fat all day long, we will effectively become a fat burning machine.

So What Exactly Are Macronutrients?

Macronutrients are the key components that make up your diet. There are three macronutrients which consist of protein, carbs and fat.

Protein: This is the building block of tissue in your body. Without protein, there cannot be any life. Protein is key to increasing your metabolism and giving you muscle tone.

Quick Weight Loss Tip: A key to increasing your metabolism, controlling your appetite and losing body fat is to eat protein every 3 hours! Drink plenty of still bottled water, NOT tap water and cut out Carbs from your last meal of the Day.

Carbohydrates: In order to control your appetite, increase your energy levels and focus, your body needs carbohydrates. Also, do you know that eating the wrong types of carbohydrates will lay a huge role in increasing your appetite and waistline? Not all carbohydrates are the same.

Quick Weight Loss Tip: In order to achieve your weight loss goals you need the right carbohydrates at the right times of the day. This will allow you to incinerate your fat and increase your energy levels at the same time. As a result you will be getting the best of both worlds.

In order to accomplish this focus on consuming natural slow burning carbs as opposed to fast released ones. For example, vegetables, baked potatoes and yams are all great sources of slow released carbs.

Fats: Believe it or not, fats play the biggest role in appetite suppression. As incredible as it sounds, your ability to burn off additional body fat requires you to consume the right amounts of fats. Focus on natural sources of fats that are high on Omega 3 fatty acids.

Quick Weight Loss Tip: Depriving your body of fats will cripple your ability to lose any of it since your body will go into an emergency mode and try to retain all of the fat it has instead!

If you follow this simple weight loss tips you will be amazed at your increased energy levels, fat burning ability and steady weight loss that will stay off.

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The Bench Press Exercise for increased muscle mass and body building strength

Thu, 29 Oct 2009 14:48:38 +0000

I was very partial to this exercise when I first started training. I felt that my chest was slow to develop and this exercise allowed me to give my chest a little extra boost on Arm day. Make no mistake though, these are a great way to pump up your triceps as well. Close-grip bench presses can be performed with either a barbell or on the Smith machine. You may want to try them both ways and see which is more comfortable for you or perhaps alternate between the barbell and the Smith for different workouts. Be sure to use less weight than you normally would for standard barbell bench presses…at least until you have a feel for the exercise.

Start by lying faceup on a flat bench with a barbell rack (or under the Smith Machine). Grasp the barbell with your hands 6-12 inches apart. Unrack the bar and lower it slowly, keeping your elbows as close to your sides as possible throughout the movement. At the bottom of the movement, your elbows should be slightly lower than your shoulders. Next, press the bar smoothly upward, keeping it directly over your chest as you would for a normal barbell press. Repeat for reps. This exercise only takes a short while to get the hang of (I think it requires a bit more balance than the traditional barbell press), but it’s a great way to pump up your tri’s. I have used it both at the front of my workout with heavy weight and lower reps and as a finisher (usually on the Smith machine) with lighter weight and high reps to really burn out the muscle. Enjoy the pump!

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Bodybuilding tips for muscle growth and fitness

Thu, 29 Oct 2009 14:38:29 +0000

Diet - You wouldn't try and build a log cabin without logs, would you? Imagine yourself in the woods with the fixtures and nails and insulation and trying to figure out why you can't get that cabin built. Pretty stupid, eh?

And yet there are countless weight lifters and bodybuilders out there trying to figure out why they can't make muscle gains while eating without any concern for what the body needs to build muscle. Bodybuilding training without providing the body the nutrients it needs to grow is as stupid as the log cabin story. Your diet will be the number one factor in your success. More on thegic
Change - It would be nice if we could just find a training routine that works and repeat it over and over until our goals were met. Unfortunately, it doesn't work that way. The body becomes accustomed to the rigors we put it through and builds itself accordingly. If it knows you're coming at it with three sets of ten at X weight, it will realize from past experience (the previous 6 months of you doing this every Tuesday and Thursday) that it has what it takes to conquer this and your following workouts. It won't react. It has adapted.
Sleep - "The body builds itself at rest, not in the gym." You hear that a lot in weight training circles and you should pay attention. It is easy to think of sleep time as lost time but, if you are out to improve your physique, this couldn't be less true - sleep time will be your most productive bodybuilding training time. Stop getting up with an alarm clock, get up when your rested and you'll start getting up bigger and bigger every day. This means eight plus hours for most people.

You're wasting those hours at the gym if you're not using this bodybuilding tip to allow the body a chance to show what it can do.
Progressive Overload - If you train for the next 52 weeks by doing 100 lb. bench presses, will you be bigger and stronger at the end of your weight training program?

No, you won't. You'll have muscles conditioned to handle that weight but not bigger and stronger because of it. You have to keep pushing the envelope. Keep increasing the weight you lift or the reps you do in order to create a continual need for more muscle.
Less Can be More - Common logic is that if you aren't getting the results you want, do more until you do. This is dangerous logic with regards to weight training. Your logic should often be the opposite, do less curls if your biceps won't grow. The resulting measurements that show amazing growth may go against all you thought you knew, but at least you'll have big arms to hold your bewildered head with.