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Archives for August 2017

A Full Body Workout With Optimal Post-Workout Meals

Having a good workout can really help you get your results quicker, but what is a good workout without a good post-workout meal?

For your next workout routine try this great full body, Metabolic Strength Workout located at the end of this blog.

Then, once you are finished, be sure to get a great post-workout meal in. This will help you recover from your workout and feel great! Check out some of my favorite meals below!

And, if you like these types of post-workout meals and want more meal ideas to add into your nutrition, you can find hundreds of additional recipes right inside of HIIT Max Elite when you sign up for a free 30-day trial!

These are the perfect meals to pair with the workouts that you will also get when you sign up for your free trial. For your next workout try one of the many workouts, just like the one given to you below, followed by a meal of your choice.

Paleo Chicken Rolls

Ingredients

  • 4 oz grilled chicken breast
  • ¼ medium avocado
  • ½ red bell pepper
  • ¼ cup shredded carrot
  • 4 slices of iceberg lettuce
  • 2 tbsp of low-fat Asian sesame dressing

Directions
Slice chicken, avocado, and red pepper into thick strips. Lay large pieces of iceberg lettuce and drizzle with dressing.

Nutrition
Calories: 278
Fat: 10g
Carbs: 16g
Protein: 32g

Chili Sweet Potato

Ingredients

  • 1 large sweet potato
  • 4 oz of 99% fat-free ground turkey
  • 1 cup kale
  • 1 tbsp chili seasoning
  • 1 tbsp jalapeño peppers

Directions
Wash sweet potato and microwave until soft, about 4-5 minutes on each side. Meanwhile, heat a nonstick pan over medium heat and cook turkey and kale until the turkey is fully cooked and the kale has wilted about ten minutes. Stir in the chili seasonings and jalapeño peppers, slice your sweet potato down the center, and fill with the turkey chili.

Nutrition
Calories: 268
Fat: 2g
Carbs: 30g
Protein: 31g

Lemon Pepper Tuna Salad

Ingredients

  • 1 large lemon
  • 2 cans white tuna (packed in water)
  • 1 tsp pepper
  • 2 cups arugula
  • 5 kalamata olives, sliced
  • 1 tbsp chopped walnuts
  • ½ tbsp olive oil

Directions
Zest half of the lemon into a large mixing bowl, then slice it in half and juice it into the bowl. Add all remaining ingredients and toss until everything is well combined. Transfer to your serving dish and enjoy.

Nutrition
Calories: 366
Fat: 19g
Carbs: 10g
Protein: 44g

BONUS MEAL!

Lately, my favorite post workout meal has been this Pumpkin Spice Oats! Enjoy this after your workout for a tasty treat on a high carb day.

Ingredients

  • 2 scoops Organic Vegan Protein Superfood
  • 1/2 cup Gluten Free Rolled Oats
  • 1 cup unsweetened almond milk (Use 3/4 cup almond milk for thicker oats)
  • 1/4 cup Pumpkin Puree
  • 1 tbsp Raisins
  • 1/4 tsp Cinnamon
  • 1/4 tsp Cardamon
  • 1/4 tsp Nutmeg
  • 1 tbsp Pecans

Directions
Heat your oatmeal in a saucepan over medium heat until it begins to boil. Bring the temperature down to medium-low and add in your oats, protein powder, pumpkin puree, cardamom, and nutmeg. Stirring occasionally, let cook for 3 – 5 minutes, or until oats are soft. Remove from heat and let sit for 1 minute. Place in a bowl and sprinkle your cinnamon, raisins, and pecans on top. Enjoy!!

Nutrition
Calories: 457
Fat: 11g
Carbs: 52g
Protein: 34.5g

 

Metabolic Strength Workout:

 

Top 3 Supplements For Faster Recovery & Greater Gains

Taking the time to recover is essential to staying healthy and getting to your goals. When you take the time, you rest your muscles and bones are better able to rebuild and recover from your previous workout.

Adding in clean supplements to your routine can greatly increase your recovery and therefore, increase your results. When your muscles have the time to recover, you can enhance your performance when the next time you head to the gym. After recovery, your muscles are stronger, and you are less likely to injure yourself during your workout.

What You’ll Learn in this Post:

  • The best supplements you should take to boost recovery
  • How when to take protein for the best results
  • How BCAAs are beneficial to recovery
  • Which new supplement will help you utilized your protein and BCAAs

…………………………

WHAT SUPPLEMENTS SHOULD I TAKE?

There are several supplements you can use for faster recovery, but the top three that you shouldn’t skip out on is a high-quality Organic Vegan Protein Superfood, BCAAs, and X-Cell.

When choosing supplements, it is important to make sure that your supplements are clean. This means that they don’t include any artificial flavors, colors, or sweeteners as consuming these on a regular basis can negatively affect your health in the long-term.

You work hard to dial in your nutrition and consume only whole foods, who why mess it up by consuming supplements that are full of unhealthy chemicals and unnatural ingredients?

Organic Vegan Protein SuperfoodPROTEIN FOR FASTER RECOVERY

Organic Vegan Protein Superfood is the number one supplement you want to consume for more rapid recovery and the best time to consume protein is right after your workout and including it in your post-workout snack can be highly beneficial. Protein is great because it is easily digestible and can be quickly absorbed by your body. This means you are going to get the most out of the protein you are consuming.

Organic Vegan Protein Superfood is also high in branched chain amino acids (BCAAs), and these are essential to a speedy recovery, specifically leucine. This particular amino acid promotes a faster recovery and promotes muscle growth [1, 2].

Consuming protein after your workout not only rebuilds muscle, but it also helps to make your muscles stronger and maintain them. [3, 4].

A good protein supplement also helps promote muscle protein synthesis, so you continually make progress and perform better in the gym [5].

Timing isn’t the only critical factor for knowing how to properly utilize protein for better recovery. You also need to know how much to consume for the best results. This can all depend on your bodyweight. For best results, consume you want to consume about 0.8 – 1.2 grams of protein per pound of bodyweight. This will give you enough protein to adequately fuel your muscle recovery.

BCAAS FOR FASTER RECOVERY 

BCAAs are one of the most popular supplements that athletes take when working out. When you hit the gym, it seems like almost everyone has their shaker bottle full of their favorite brand of BCAAs. Unfortunately, the majority of this supplement that you find on the market is full of ingredients you don’t want to consume regularly and this can have a negative impact on your results and overall health.

If you want the best results, you need to be sure you are drinking a quality BCAA without all the garbage in it. This is how you get all of the benefits that BCAAs can offer, one of them being improve recovery. The best time to consume BCAAs is pre-, intra-, and post-workout. Not only do BCAAs help give you the energy so you can make it through your routine, but it also speeds up recovery, stimulates muscle protein synthesis, and preserves lean muscle. After your workout, your muscles go through a process of repair and recovery, especially if your training sessions are intense. Drinking BCAAs can help your muscles through this recovery process quicker. [6].

On top of this, drinking BCAAs during your workout can improve your performance during training and help reduce muscle soreness, making your post-workout life much easier [7, 8, 9].

So next time you are working out, don’t forget to grab your favorite flavor of BCAAs so you can drink them throughout your entire workout and recover faster.

X-CELL FOR FASTER RECOVERY

X-Cell is a relatively new Swiss supplement that aids in extending the rate of perceived exertion. This means you can work out longer before you feel fatigued and are able to push your workouts a little further than before. This allows you to achieve more during your workout.

This supplement also helps in improving gut health. It also helps with nutrient uptake in the gut lining. By healing the gut and improving nutrient uptake you’re able to absorb essential vitamins and minerals that help aid in recovery. Taking this supplement with help with the absorption of both the BCAAs and the protein you are taking for better recovery as well.

The biggest benefit is cell regeneration in regards to recovery. When you’re doing amazing workouts that really break down the muscle, you’ll need to use a supplement that not only helps with nutrient uptake but also with speeding up cell regeneration.

This new supplement also aids in recovery during your rest time. The best time to take X-Cell is a before your workout with BCAAs.

Just like you use supplements to fuel your workouts, you can use supplements to fuel your recovery. When you do this correctly, it can boost your results and get you to your goals quicker. Although we think we need to continually push ourselves to the edge in order to get better results, this isn’t always the case. Sometimes you need to slow down and relax to see the results we are looking for.

 

Schedule Your Rest Days Like This For Better Results

Sometimes, taking steps to start a workout routine can be challenging, but it can be just as difficult to make yourself take a day off once you get going and you start seeing results.

If you are working towards your goals, you may be reluctant to take rest days. When you become focused and determined to get the results you want, all you want to do is keep pushing forward, day after day. The last thing we want to do is to take a day off.

After all, we are told that to stay healthy we need to be sure to stay active.

We fear taking rest days for many reasons. We don’t want to miss out on getting better results, and we are afraid that if we take a day to rest, we won’t be able to find the motivation to get started again.

But what if the key to more success was your rest day? Are you missing out on results and not hitting your goals because you are skipping your rest day?

In this post, you will learn:

  • How important rest days are to your results
  • The number of rest days you should have every week
  • Top 4 benefits of taking a rest day
  • What you should do on your rest day
  • The best supplements to maximize your results on your day off

…………………………

HOW IMPORTANT ARE REST DAYS? 

Taking your rest days are just as important as the days you are working out, and by skipping them, you could be doing your body more harm than good, putting you at a disadvantage.

When you don’t take your rest days, you could be putting more stress on your body than it can handle and this can lead to serious injuries. Overworking your body can lead to stress fractures, muscle pains, and joint pain.

It can also lead to overtraining syndrome, a condition that occurs when you don’t properly balance your workouts with adequate time to recover. Overtraining syndrome can result in fatigue, high blood pressure, disrupted sleep patterns, lower immunity, depression, poor performance, and workout related injuries [1, 2].

Not taking proper rest days can have a significant impact on your results and your health, but not in a positive way. Without taking a rest day, you won’t be able to perform your best at while at the gym, which can slow down your results.

When you work out, you are actively breaking down your body tissue, and with more intense workouts you can actually cause micro-tears in your muscle tissue. If you don’t rest these muscles, these tears will not have time to heal and will continue to tear. You know that feeling of being sore you get after a good workout? That is a sign those muscles need to rest and recover.

If you want to work towards creating better health, the key is to take rest days.

HOW MANY REST DAYS PER WEEK?

How often you take a rest day depends on the individual and how hard they are training. The ideal amount of time for to allow for your body to repair itself from the strains of a workout is at least 48 hours. This will give your muscles adequate time to repair themselves and get you ready to go hard again at the gym.

So does this mean you have to take two days off every time you workout? No, this rest period applies to the muscles that you have been working out.

You’ve heard people mention leg day, arm day, chest and back day, etc. If you want to continually work out and not have to take several days off every time you hit the gym, focus your time on working out one major body area at a time. Workout your legs on one day, and the following day workout your arms. Even though you are still working out, your legs will still be allowed to rest. You should work out each area of your body only two to three times a week, allowing for proper rest time after each workout. On top of this schedule, it is important to take full days off to let your body recover. You should have full rest days about twice a week.

So what about cardio? Because cardio also focuses on raising your heart rate, how often should you be taking rest days between cardio sessions?

When it comes to cardio, you need to learn to trust your body and understand your limits. If you are just starting out and are still learning your limits, try taking a break from cardio two to three days a week to ensure that you are not over-exerting yourself.

BENEFITS OF TAKING A REST DAY

  • Prevents Injury – When you take a break and allow your body to rest, you are less likely to injure yourself during a workout. This is because as you rest, your bones and muscles become stronger as they repair. If you don’t rest and allow your body to recover, you are entering the gym with muscle tissue that is already breaking down, making it weaker, and you are more likely to harm yourself. Rest must occur 1 – 2 times per week to actually prevent injury [3].
  • Increased Strength and Performance – Incorporating rest days into your weeks helps to recover and rebuild muscles, making them stronger. This increased strength can then help you perform better during your next workout, making it more effective than if you were to take no rest days at all [4].
  • Better Sleep – Not taking a rest day and overtraining can affect your sleep. When you take the time to let your body recover, your sleep improves. Sleep is also the time when your body does most of its recovery as it is during this time your growth hormones are the highest [5].
  • Improved Immune System – Rest days can impact your immune system, especially if you are doing highly intense training, such as CrossFit. Studies show that taking at least two consecutive days off a week can significantly improve your immune system. When you go hard and don’t take time to rest and recover, your body can experience a drop in anti-inflammatory immune system proteins [6].

WHAT SHOULD YOU DO ON REST DAYS? 

When you take a day off after training, it can be difficult to know just what to do during these days to increase your results. You know you can’t go back to working out, so what do you do on these days?

Your rest days should be planned, just like you plan out your workouts. Just because you aren’t working out, doesn’t mean you have to sit on the couch all day and watch TV. You can still take this time to be active and do some more relaxing activities, such as stretching and working on your mobility. This is the perfect time to stretch out your muscles and improve your flexibility, this way you are continually making more progress while also letting your muscles recover.

These rest days are also the perfect days to head to the grocery store and do your meal prepping. Meal prepping on your rest day is the best because you’ll have more energy to take the time to make several days worth of food and make sure you are eating right on the days you are giving it all in the gym.

You can also make this a fun activity day for the whole family, doing things that are low intensity. Here are some examples of activities you can do to stay active:

  • Take a swim
  • Go for a walk
  • Take a leisurely bike ride
  • Play with your kids

Keep in mind that your activities don’t have to be too intense or exhausting, nor do you have to sit at home all day just to rest. You can still get out of the house and have some fun!

Having your rest days planned out and scheduled, just like your workout days, will help to keep you on a routine where you are more likely stay determines and hit your goals.

SUPPLEMENTS THAT HELP SPEED UP RECOVERY

During your rest days, you can use supplements to make the most of your rest time. The best supplements to take for recovery are protein, BCAAs, and X-Cell.

Organic Vegan Protein Superfood is the best supplement you can take on your days off to improve your recovery. It is a supplement that is quickly and easily digested and absorbed by the body. It is also full of branched-chain amino acids (BCAAs), and one of the benefits of this is that it promotes muscle growth and recovery [7, 8].

This is also the same reasons that consuming BCAAs on the days you workout can be beneficial to drink on days you are working out.

X-Cell is also the perfect supplement to add into your workout days, as it promotes muscle recovery and cell regeneration.

Knowing what supplements to take for better recovery and when you should take them is can significantly improve your body’s ability to rebuild and recover.

How To Cool Down For Faster Recovery

No matter what your results may be, whether you are looking to lose weight or gain muscle nutrition and exercise are both incredibly important to your results. In fact, your training is 20% of the equation of reaching your goals.

But are you doing your entire training routine correctly?

In this blog, you’ll see…

  • Top benefits of using a foam roller
  • Why you should be using a foam roller before your workout
  • How to properly use your foam roller
  • Plus, you’ll get a great workout to try after warming up with your foam roller!

Having a good cool down routine can be really beneficial to your workout and your results. And, one of the best ways to cool down from your workout is to use a foam roller. A foam roller is used to give yourself a deep tissue massage, and it can help you recover faster from your workout.

If you aren’t recovering properly from your workout, you could be leaving your results behind. Your recovery is important because it gives your body a chance to recover from strenuous activity and adapt to the stress that you are putting on your body. The better the recovery, the better your next workout can be and the better your body can adapt to the added stress.

When it comes to recovering after a workout, a good cool down routine using a foam roller can be crucial and the difference it can make to your time in the gym can have a major impact on your goals.

WHAT ARE THE BENEFITS OF USING A FOAM ROLLER?

There are many benefits to using a foam roller, whether you are using it before a workout, after, or on your rest day. These benefits include:

  • Increased Flexibility – Using a foam roller can improve flexibility, especially right after use. To get more long-lasting results, a foam roller should be used on a regular basis [1, 2]. Plus, regular use can improve joint movement [3].
  • Enhanced Performance – Study shows that using a foam roller on a regular basis can help improve your strength, agility, and speed. Not only is it beneficial for overall performance, but it has been shown to be more benefits than traditional stretching [4].
  • Faster Recovery – Foam rolling can help to speed up your recovery time, reduce the soreness of your muscles, which can not only help you feel better after your workout but also help you get ready to get back in the gym [5].
  • Prevents Myofascial Tightness – Myofascial refers to the skin around your muscles and foam rolling can help to avoid tightness of this skin post-workout [6, 7].

WHEN SHOULD I USE A FOAM ROLLER?

The most important time to use a foam roller is during your cool down routine after your workout, but this isn’t the only time you can use it for improved results.

It can also be implemented as a warm-up before you start working out. By using before your workout, it can impact your mobility and will allow you to function better in the gym.  

I would also recommend using it even on the days that you are not working out. Just because you aren’t working out, doesn’t mean that your body won’t benefit from using a foam roller on your muscles. In fact, using a foam roller on your rest day can help you recover faster so you can get back into the gym and push towards your goals.

HOW TO USE A FOAM ROLLER

Using a foam roller is pretty simple, and as you make your way through the ever-changing calendar of workouts inside of HIIT Max Elite, you will really want a foam roller so that you can get through all of your exercises. Watch below as I walk you through a great foam roller exercise that you can use before and after your workout.

 

If you don’t have a foam roller and are looking to get one, I recently launched: The Wedge™ 

WHAT’S INSIDE?

Each Wedge comes with 2 MASSAGE BALLS:

1 LACROSSE BALL for more precise myofascial release,

1 premium HIGH DENSITY BALL that helps get the deep muscle tissue,

1 GYM TOWEL, 3 Different MINI LOOP BANDS, additional storage inside for your belongings and the patented Wedge design for deeper precision rolling.

  • Leaner Stronger Muscles,
  • Faster Recovery,
  • Decreased Soreness & Pain Relief.
  • Crossfit, Yoga, WOD & Exercise Set -Trigger Point & Myofascial Release

For More Information CLICK HERE!

Bonus!

Want to give the foam roller a try? Here is a bonus workout that you can try, beginning and ending with some of the foam rolling techniques used in the video above. And if you like this workout, you can get hundreds more in HIIT Max Elite, where you get new workouts every day of the month!

 

 

Easily Calculate How Many Calories You Should Eat Today

There are two things that are crucial to know when you are trying to lose weight, and that is how much energy you are burning every day and how many calories you should be consuming.

This is especially important if you are trying to lose weight, because if you are consuming more calories than you are burning off, not only will you not lose weight, but you may actually be packing the weight on. The key to losing weight is to burn more calories every day than you are consuming, and if you don’t know how many calories you should be eating, you could easily be over-, or under-, eating and this can have a massive impact on your results.

To figure out how many calories you should be consuming, the first thing you need to do is to find your BMR.

In this post, you’ll learn…

  • What BMR is and how to figure out yours
  • Why hitting your goals isn’t just about calories
  • How to figure out if you are over- or undereating for your goals
  • How to figure out how many calories you should be burning daily
  • What your activity level is

WHAT IS MY BMR? 

Your BMR tells you how many calories you should be consuming on a daily basis and this can easily be done with a BMR calculator. This is also known as your Basal Metabolic Rate. For this, all you need to know is your age, weight, height, and activity level.

The BMR calculator does not tell you how many calories you need to eat to lose weight, but rather it shows you how many calories you need to eat to maintain the weight you are at currently. This means, if you want to lose weight and drop body fat, you will need to consume fewer calories than the BMR calculator tells you to consume.

And, if you are looking to put on muscle, your required calorie intake to reach this goal will be completely different than if you were trying to reduce body fat. After you figure out your BMR, you need to know how many calories you should be eating to reach your desired goal, whether that is to lose weight, put on mass or to maintain your current weight.

To figure this out, you need to know how many calories you are burning on a daily basis, and this is known as your TDEE or your total daily energy expenditure. This is the amount of energy you are burning every day. This is dependent on your age, weight and activity level.

To get to your goals, you need to combine what you know about your BMR and your TDEE. This will help you know if you are undereating or overeating for your goals.

IT’S MORE THAN JUST CALORIES

To get to your goals, your caloric intake versus your energy expenditure is a great place to start, but this it is not the only thing you need to take into consideration.

You must also be aware of what you are eating and appropriately portion your protein, fat, and carb intake and this can differ from person to person depending on their current body weight, their energy level, and their goals.

You also want to be sure you are consuming whole foods from as close to nature as possible, rather than trying to fulfill your caloric and macronutrient needs with processed foods. When you rely on food that is processed, you are more likely to consume harmful ingredients that are there to preserve the food and make it more flavorful, rather than being there for your body’s nutritional needs.

Consuming processed foods can damage your health and drag you further away from your goals. 1500 calories made up of whole foods it much more beneficial to your body than 1500 calories made up of processed foods. Plus, it will help to keep you more satisfied throughout the day and help prevent you from under- or overeating.

HOW TO TELL IF YOU ARE UNDEREATING OR OVEREATING

Take a look at this video explaining how to tell if you are undereating or overeating for your goals.

To make sure you are eating the correct amount to get to your goals fast, be sure to sign up for our Shred Fast meal plan. This is a custom 3o day meal plan that uses your body stats, your goals and the foods you already enjoy to get you to your goals as fast as possible, whether you are looking to drop body fat or gain lean muscle.

HOW MANY CALORIES SHOULD YOU BURN A DAY

The number of calories you need to consume every day can be tricky to figure out because it entirely depends on your goal. If you are trying to gain mass, you will need to eat more calories than you would need to burn excess fat. This is because you will need to be more active and so you need to consume more calories to fuel your body through these workouts.

If you are trying to lose fat and drop weight, you will need to consume fewer calories than you are currently burning so that your body begins to break down excess fat for energy.

Not sure how many calories you are currently burning a day?

To know this, you need to understand what kind of exercise you are doing and how active you are on a weekly basis.

If you are already a member of HIIT Max Elite, this should be easy to figure out because you are already maintaining a consistent activity level.

WHAT IS MY ACTIVITY LEVEL

To know how to get to your goals, you must first realize how active you are, so you know what numbers to put into the BMR calculator. Check out the workout below. If you are doing this kind of exercise or any HIIT workout, then you are considered “Very Active.”

Activity level ranges from being sedentary or having no exercise, to being extremely active. If you are extremely active, then chances are the gym is your second home and you have no issue with spending hours there. If you sit at a desk all day and the only walking you do is going from your house/job to your car, then you are sedentary. From here you should be able to figure our your activity level.

To make sure you stay at a consistent activity level, be sure you get into HIIT Max Elite, where you are given a calendar of workouts that change every single month. Not only will this help make sure you stay consistent with your activity level, but you will know you will be workout towards your goals. If you are not already a member, be sure to sign up for a risk-free, 30 free trial!

 

15min All-Out Ab Assassin

You either clicked on this blog because you were scared or excited by the title. Good! Why are we calling this the Ab Assassin? Well, because your abs should be dead by the time you’re done with this amazing core workout.

Your core muscles can be some of the hardest muscles to work, and there are two specific reasons for that. First, you use your core A LOT during the day, and those muscles tend to be very strong. You have to do a lot of extra work on them to “feel the burn” that you’d like. The second reason is that your abs and obliques are a set of muscles that most people only target with crunches even though that isn’t the only or most effective exercise for this group of muscles.

So check out this fantastic workout below as we take you through an ab burner that you’ll want to add to your weekly routine. We pulled this workout directly from our HIIT Max Elite program where there are other ab specific workouts like this if you enjoyed it, along with many other body changing workouts that target all of your muscle groups.

You can find more workouts like this inside our HIIT Max Elite membership platform, and we want to extend a 30-day Free Trial for you to get inside and experience the power of HIIT workouts.

Why You’re Leaving 1/5th Of Your Results On The Table

If you are on one of our new accelerated Shred Fast meal plans, or even our original and highly successful Custom Meal Plans, then you are on your way to dialing in your nutrition and reaching your goals.

Working on your nutrition and creating better eating habits can make all the difference on your journey, helping you build muscle and lose fat. In fact, this is 80% of the equation, and you are about to see some major changes happening with your health and your body.

In this post, you’ll learn…

  • How exercise impacts your goals
  • Why you should start an exercise routine with your new nutrition habits
  • Where you should start when adding an exercise program
  • How Elite can help you achieve your exercise goals

THE MISSING 20%

If dialing in your nutrition is only 80%, then that means there is more than you could be doing to get more results, and you can get that 20% in only 20 minutes. 

So what is the missing 20%?

Exercise.

If you’re not staying active, this means you are leaving ⅕ of your results on the table and getting to your goal will become even harder… If possible at all.

Just like how you must create new eating habits to live a healthier life and reach your goals, you also have to build new training habits and dial in your exercise. Knowing what workouts you should be doing and staying motivated can be a real challenge if you are trying to do it on your own, especially if you haven’t spent much time hitting the gym.

HOW STARTING A DIET AND EXERCISE AT THE SAME TIME WORKS BETTER

Often we are told that you should establish one habit before trying to start another. And while most of the time this is true, when it comes to diet and exercise, the key to getting better results is actually in conquering them at the same time.

A Stanford study divided a group of people into four categories, with 1 group who started diet and exercise at the same time, another group who started a diet and then added exercise a few months later,  and a group that began exercise first and then added diet changes a few months later. Finally, they added a group that did not add a set diet or exercise regime. They then followed them for a year to see how they did establish healthier habits.

The group that started diet and exercise at the same time were more likely to hit their recommended exercise for the week, nutrition goals of more fruits and veggies as well as lower their intake of harmful fats. The other groups were able to either hit nutrition better, or workouts better, but were not as consistent at both at the end of the year.

Starting one before the other often takes a mental toll because you focus all of your energy on one, and the idea of adding another habit later can seem even more daunting. By adding them both at the same time, this allows you to focus on both equally and gives you a better chance of sticking with it because you allotted equal energy to them [1].

WHERE TO START WHEN ADDING AN EXERCISE PROGRAM

If you are trying to figure it out on your own and piece together your own workouts, there is a chance you will encounter significant obstacles. If you are new to working out, then you are probably putting together exercises you know or ones you have seen others doing. You could be doing workouts that aren’t giving you the maximum results and your time at the gym won’t be fully utilized.

Another problem that many people encounter is they find a routine they like, and they stick to it. After a while, this can get boring, and we may not be completing enough of range or combination of workouts to get satisfying results. Once you start getting bored during your workouts, or you stop seeing results, it can be very unmotivating, and you run the risk of quitting.

Luckily, there is an easy way to make sure you are staying motivated and engaged during your workouts. And, you’ll know you are doing exercises that will give you the maximum results for the effort you are putting in.

You can get a personal trainer to help you learn more exercises, put it all together, and keep things progressively challenging but it will also be the most expensive option.

A more cost-efficient option is to find a program that you can get the step by step breakdown of all the exercises and gives you ideas for new ones. This will ensure that you are getting a good variety of exercises and challenging your body. It also helps to join an exercise program that will change month to month and continually challenge you as you go along so that you don’t plateau or get bored. Programs like HIIT Max Elite can provide extensive workout ideas and options as well as an ever changing and challenging workout.

When you join a membership program like HIIT Max Elite, you are given the tools you need to achieve this final 20% of your results. These workouts are based on HIIT movements, so you know your workouts will be effective, and you won’t be spending your entire day at the gym.

Plus, many of them can be done from the comfort of your home!

HOW USING ELITE WILL GET YOU TO YOUR GOALS

When you join HIIT Max Elite, you are given a new workout calendar every single month that shows you exactly what exercises you should be doing. All you have to do is follow the calendar to achieve success. Every month is new, so you will never get bored doing the same routine over and over again, as your entire year is made up of challenging success driven workouts.

You also have access to a forum, where you can communicate with other members and ask a dedicated coach all of your nutritional and training questions. This ensures that you have real support to keep you motivated, so you stay on track without fail.

When you use HIIT Max Elite in conjunction with your meal plan, you have the tools to achieve 100% of your results.

And now, for a limited time only, you can try out Elite for FREE for 30 days. This is enough time to get into the platform, complete and entire month long calendar of workouts, all while you are on your 30-day meal plan.

STILL NOT SURE? CHECK OUT THE VIDEO BELOW

How To Turn 30 Days Of Progress Into 3 Years

So what are some of the biggest questions we get asked after people lose fat and are loving their results from programs like HIIT Max Elite and our Shred Fast Program?

In this blog, you’ll see…

  • How you can keep the weight off after you get to your goal
  • What you can do to keep the water weight off
  • How you can keep the weight off after fasting
  • How to keep the weight off after carb-cycling
  • How you can use exercise and the BMR calculator to maintain your weight

HOW TO KEEP THE WEIGHT OFF AFTER LOSING IT

Once people see they are losing weight on these programs, the next big question is, “How do I keep it off?” For people inside Elite, they continue to work out month to month but need some help on the nutrition side. For people on our Shred Fast meal plan, they want to know how to keep their results for good! And this goes for any of our programs. Once you start seeing results, you’ll want to keep them off without endless hard work. And the good news it, it’s very possible to maintain those results, not just for a few months, but for years.

So let’s go over a few things you can do and types of weight loss you have experienced when using this program. Let’s start with the smallest piece, and that is water weight.

HOW TO KEEP WATER WEIGHT OFF

When starting a program and fixing up nutrition, right in the first few days you likely saw a few pounds drop off. That is probably water weight. This is from adding more hydration to your diet because being dehydrated tells your body to hold onto water just in case. This is also from eating whole foods that naturally supply your body with more water and less sodium than processed foods do. Eating a diet high in added sodium will also cause you to hold onto water weight, and this can lead to a few extra pounds that you don’t need.

  • Drink at least half of your body weight in oz of water every single day, and more for hot seasons and areas and for days you drink, eat lots of sodium and workout
  • Keep processed foods out of your diet that has a lot of added sodium and salt things yourself to keep sodium from being excessive in your diet
  • Remember things like coffee act like diuretics and do not count towards your daily water intake levels

HOW TO KEEP WEIGHT OFF AFTER FASTING

If you are in the Shred Fast program, you’ll know that part of the amazing fat shredding benefits coming from carb cycling combined with fasting. There are several things you can do to keep the benefits and results going after you’re off the Shred Fast meal plan.

One of the options is to keep your fasting window a few days a week to continue to see the fat loss benefits it provides. Fasting is safe to do for years, and people continue to see weight loss as a result of keeping up with their fasting. You don’t have to fast every day, and like the plan, you can fast on certain days that work best for you. Also, for those that found fasting to be a little harder than they like, using 100% healthy fats like MCT oil and grass-fed butter in a cup of black coffee can help with hunger and won’t break your fast.

  • For best results keep a few days a week where you choose to fast that works for you
  • Use a 12 or 8-hour feeding window, whichever you are most likely to stick with
  • Incorporate 100% healthy fats before you break your fast to help you stick through it
  • Continue to eat healthy, filling foods, so fasting is rewarding for your body when you do eat

HOW TO KEEP WEIGHT OFF AFTER CARB CYCLING

The second component to the Shred Fast plan was the power of carb cycling that helps your body burn fat without adjusting to the level of calories or carbs you’re eating and ensures you don’t hit a plateau.

But once you’re off of your carb cycle, the first thing you can do is just use your medium carb days to help you maintain. It’s an excellent balance between high carb days that are best used for high activity and heavy workout days and the low carb days that were used to burn fat for energy.

However, many people lose enough weight that they need an entirely new meal plan, and this is something you can assess by how much weight you lost. If you saw quite a bit of fat loss, the chances are that meal plan won’t work for you long term because you’d need to adjust the calories and carbs each day anyway. A good solution for that is getting on a regular custom meal plan and asking for a maintenance plan for your new transformation weight, and our nutritionist can make you a plan that will help you maintain your awesome carb cycling results.

  • Use your medium carb days to plan meals from
  • Determine if you’ve lost a significant amount of weight
  • Use a custom meal plan to maintain your awesome transformation at your new weight and caloric needs

HOW TO USE EXERCISE TO KEEP THE WEIGHT OFF

The best part of incorporating exercise in with challenges like the Shred Fast plan and our other awesome programs is that exercise habits build better bodies for life. Establishing an exercise routine is essential in gaining long-term health benefits that not only keep your body healthy and able year after year, it also helps you maintain your hard earned fat loss results.

Using a program like HIIT Max Elite in combination with a Shred Plan or a custom meal plan will help you boost your results. It will also help you maintain them after your plans are finished. Just keeping a high level of activity up each day leads to better energy and more calories burned. Adding in fat burning exercises like the ones in Elite makes sure that your body is burning fat long after the workout is over by incorporating high-intensity interval training and strength training. It also provides progressive workouts so you’re constantly being challenged and able to keep your results.

  • Stay active every day by moving more
  • Add fat burning HIIT exercises that work to burn fat long after the workout is over [123]
  • Use programs like HIIT Max Elite to continually get progressively challenging workouts laid out for you so you can keep your results

HOW TO USE BMR TO KEEP THE WEIGHT OFF

Your BMR lets you know what calories you’ll be burning at rest at your new transformation weight and body composition. This is an excellent way to figure out how much weight you lost, and if it’s time to recalculate your calories to keep it off.

When significant weight loss happens, the number of calories your body needs changes too. Plus, add in your new exercise routine you love, and you may not have a good idea of what amount of calories you need to keep the amazing results you’re seeing. Use our free BMR calculator to figure out the calories you need to maintain your new transformation weight. This will give you a good idea if the nutritional plan you’re on will even keep working for you after such a significant change.

If you find that you require a different amount of calories for your new workout routine, as well as for the fat loss difference, you can then start looking into adjusting your meal plan or getting on a brand new one that will help you maintain your fat loss effortlessly. Our nutritionist knows how important it is to keep the weight off without stress, so they can design a plan that keeps your weight maintenance effortless!

  • Use the BMR calculator to determine how many calories you need to maintain your fat loss
  • Determine if your current nutritional plan will keep you in the calorie range
  • Contact our nutritionists to determine if a maintenance meal plan is right for you so that you can keep your hard-earned transformation for years to come

WANT EVEN MORE RESULTS?

All of these easy tips will allow you to keep the weight off for years to come, but what if you still want to make a little more progress before maintaining? The best way to do this is to follow these tips for at least four weeks, and then do another Shred Fast plan to get even more results. We recommend waiting at least four weeks because these plans are so intense and should have some buffer time between sessions. After that, you’ll be ready to start shredding again and seeing even more results!

Simple Tactic To Finally Kick Sugar Cravings

How do you get rid of sugar cravings so you can lose more weight and live a healthier life?

Sugar cravings are the one thing that we all struggle with, and sometimes these cravings can be so overwhelming that we give into them. And as much as we tried to avoid sugar and avoid temptation it seems to be everywhere. You can’t leave the house without seeing sugary treats on the shelves at the grocery store or advertisements for your favorite candy bar.

Limiting sugar intake can be difficult, even when we know that it can be detrimental to our health. Sugar can sabotage your goals and have a significant impact on your weight loss.

Keep reading to discover…

  • Why we even get sugar cravings, to begin with
  • How much sugar you should really be eating every day
  • What happens to your body when you eat too much sugar?
  • How you can stop sugar cravings in their tracks!

WHAT CAUSES SUGAR CRAVINGS?

We all crave sugar, but why?

Blame Your Brain

The biggest reason why we crave sugar is pretty simple: we like it.

Sugar tastes good, and when we eat it, it makes us feel good… That is until we start seeing the health effects of overeating.

When we eat sugar, it stimulates our brain’s reward system, and this is what makes us feel good when we eat it.

Sugar consumption stimulates the pleasure center in our brain, and this causes a release of dopamine (the feel-good hormone). Your brain makes a memory of the dopamine spike and creates a conditioned response, making you crave sugar.

Blame Your Ancestors

From an evolutionary standpoint, sugar was something that could help us survive but was not readily available like it is today.

Our ancestors could use naturally occurring sugar, such the fructose you would find in fruit, to gain extra energy and stored fat. This can be useful when food is scarce.

But now sugar is everywhere and easy to get our hands on and so we naturally consume more.

HOW MANY GRAMS OF SUGAR PER DAY?

We know that too much sugar can be bad for you, but this doesn’t mean that you have to cut out sugar altogether.

A little bit of sugar is ok, and it is when we consume it in excess that it becomes an issue.

The average American consumes 82 grams a day, or 19.5 teaspoons. This is an additional 306 unnecessary calories that we are adding into our diet [1].

So, what is the daily recommendation for sugar?

For men, this is 37.5 grams of sugar a day, or 9 teaspoons. For a woman, this is 25 grams of sugar a day, or 6 teaspoons. Chances are, you should be consuming less than half of the sugar you are currently consuming every day [2].

This is a healthy amount, especially if you are active and you will burn off the added calories.

HEALTH EFFECTS OF TOO MUCH SUGAR

Sugar is bad for your health, and too much can lead to adverse side effects [4, 5, 6, 7].

  • Added weight gain
  • Leads to type 2 diabetes
  • Increases risk of heart disease
  • Raises bad cholesterol and lowers good cholesterol
  • Damages your liver
  • Destroys your teeth

STOP SUGAR CRAVINGS

We all want to stop sugar cravings, and the good news is there are ways for you to reduce them. This can improve your health and help you lose weight.

Create better eating habits – Sugar can be addicting, but creating eating habits can help you cut down on the amount of sugar you consume. Knowing what to can be difficult, especially if you are trying to lose weight, but once you make the switch to natural, healthy food, you will naturally eat less sugar. Eating less sugar can naturally lead to consuming fewer sugar cravings as your body adjusts.

Make better choices – When trying to eat healthier and cut out sugars, make sure you start by choosing foods that only contain natural sugars. This means there are no artificial sweeteners (this can worsen sugar cravings) and there aren’t any added sugars to the foods you are eating. The easiest way to do this is to eat whole foods and avoid anything processed. And if you need to satisfy that sugar craving, reach for an apple or a sweet fruit, rather than a candy bar or cup cake.

BCAAs – Consuming a high-quality BCAA can help you cut sugar cravings. They do this by decreasing your appetite. By controlling your appetite, you are less likely to develop sugar cravings. Plus, it cuts down on sugar cravings by reducing our body’s cortisol levels caused by working out. When your cortisol levels rise so does your stress and stress causes us to compensate with sugar.

Detox Organics – If you want something sweet reach for Detox Organics. This chocolate supplement tastes great and will fulfill that need you have for sweets. The catch? It’s actually good for you! All the great chocolate taste without the added sugars and harmful side effects of a candy bar.

USE A MEAL PLAN TO CUT OUT EXCESS SUGAR

The best way to control your sugar cravings is to make healthy choices and transition to better eating habits by eating healthier food.

As mentioned above, knowing just what foods you should be eating can be difficult but allowing an expert nutritionist make you a meal plan can be the key to your success.

Shred Fast is a meal plan that is designed to help you develop better eating habits by showing you what foods you should be eating and when you should be eating them. These plans are designed for healthy eating and fat loss.

When you get on a Shred Fast meal plan, you are shown exactly what to eat and how much. This meal plan combines the power of intermittent fasting and carb cycling to help you drop the fat and create better habits, which includes limiting your sugar intake.

As you adjust to your new meal plan, you can use the tips above to help limit and stop your sugar cravings, so you don’t sabotage your goals or your health.

What to Expect When You Start Dropping Body Fat

Changing your lifestyle and beginning new eating habits can be hard work and it can be more difficult if you aren’t aware of all the changes your body is going through. Knowing what you should expect when dropping the fat can both help you be aware of the small changes and keep you motivated.

If you’re on our new Shred Fast meal plan, you’re probably wondering exactly what you can expect during your first 30 days.

Our new meal plans combine the benefits of intermittent fasting with the power of carb-cycling to boost your results quicker than you thought was previously possible. And unlike other diets out there, this is healthy and sustainable, teaching you healthy eating habits that you won’t bounce back to your old body.

With these plans, you can expect to see a lot of changes happening with your body, even during your first Shred Fast. As you make your way through your first plan, you’ll begin to see so many changes, but they may not all be the changes that would expect. Yes, you’ll start dropping body fat, but you will also begin to see many other changes, as well.

Be sure to keep an eye out for some of these changes so you can recognize just how much progress you are making.

This blog will show you…

  • What changes you will see as you begin to lose weight
  • Why you shouldn’t worry about what the scale says
  • Other ways to track your progress besides stepping on the scale

WHAT CHANGES WILL YOU SEE?

Loose Clothing – One of the first changes you’ll see in regards to your body is your belly, as you begin to notice your stomach shrinking and your clothes starting to become more and looser on you.

Less Bloating – When you change the way you eat, and what you eat by cutting out processed foods, your digestion will begin to improve. This will cause you to reduce bloating because your body isn’t become inflamed from all the damaging food you were probably eating before you started your Shred Fast.

More Energy – You will feel more energized on your high carb days because of the added carbohydrates you are providing your body. This gives you added energy to get to help you get tworkoutour work out and really boost your results.

Morning Clarity – Fasting has a profound effect on the mind, and as you fast, you can expect to feel more clear and focused in the morning.

DON’T WORRY ABOUT THE SCALE

When you’re on the Shred Fast and trying to lose fat, the last thing you want to depend on is the scale.

Often when people try to lose weight and lower their body fat, they become dependent on the scale to show change and let them know if they are successful. Keeping track of change is good, but not when you are reliant on a number.

Instead, track your changes by the ones you have seen in the mirror and the way you are feeling.

Health isn’t about what the scale is telling you, and the scale can’t accurately calculate the significant changes your body is going through.

So next time you go to step on the scale, take note of the changes you see within yourself first.

HOW TO TRACK YOUR PROGRESS

Rather than jumping on the scale to see your progress, there are many other ways for you to keep track of your results and see the real changes.

Take Photos

Because we see ourselves every day, it can be hard to notice just how much fat we are losing by just looking in the mirror day after day. Yes, you will see changes when you look in the mirror, but to really get the full effect take a photo of yourself from the front, side, and back. Do this when you start your Shred Fast meal plan. Then, repeat this process at the end.

When you take a photo before and after your meal plan, you can lay them side by side and really understand just how much your body has changed.

Keep a Journal

As you make your way through the meal plan keep a journal of how you are feeling. Write down how you feel in the morning, after you eat, and at night. This way you can compare notes day to day and see the small changes in your mood, energy, and clarity.

By the end of the Shred Fast, you should be seeing major differences in how you feel on the inside.
Remember, not all changes are physical, and health isn’t just about body fat. Health is also about feeling good and having a body that is functioning properly. If your body is unhealthy on the inside and you feel horrible all the time, the changes you see on the outside won’t matter.

As you clean up your diet, your body will begin to function better, and the results you see on the outside will be a reflection of what is going on inside. Your journal is also a great place to take note of the physical changes you begin to notice on the outside.

What is the first day you saw a different?

What is the first day you woke up and felt really good?

These are significant milestones that you should include in your journal throughout your journey. When losing weight and fighting fat the small milestones are just as important, if not more important, than your final goal. These will keep you motivated, moving forward, and get more results.

Top Tips to Stop Dieting and Shred Fat Fast

When you get on a Shred Fast meal plan and combine the benefits of intermittent fasting and the power of carb cycling, you will begin to drop fat and see results.

All you have to do is follow the meal plans and watch the weight come off, but this isn’t the only thing you could be doing. If you are on the Shred Fast plan, then we know you want to see results, and there are things you can do to make sure you are getting all of the benefits and burning as much fat as you possibly can.

As powerful as these meals plans can be, there is still more work that can be done to boost results and lose more fat. Yes, you can not work out and follow your Shred Fast, and you will lose weight. You will see your body fat shrinking, but there are things you could be doing to get the most out of your meal plan and see more results faster.

On these plans, you aren’t simply “dieting,” but your shredding fat by adopting a new lifestyle and eating habits. This means your results will be lasting and your physical change will reflect the healthy boost your body will be receiving.

In this post, you’ll learn…

  • Top tips to help you lose even more weight
  • How you can easily incorporate these tips into your life

WHAT CAN YOU DO TO LOSE EVEN MORE FAT

Schedule Your Workouts – Scheduling your workouts around your carb cycle can really boost your results. This means you should be completing your most intense workouts on your high carb days and your rest days should be on your lowest carb days.

Get the Junk Food Out – Temptation is everywhere, so why make it worse by keeping it in your home? Make your home a sanctuary where you can escape temptation. The less you have to work to make the right choice, the more likely you are to make the right one.

Find a Buddy – People who try to go at it alone are less likely to be successful when compared to individuals who have someone to support them on their journey. When you have someone to help you and hold you accountable, you are more likely to make better choices. The best buddy is someone who is on a similar journey because failure now means letting someone else down, especially if you are not working as hard as they are.

Ask Questions – When you get on a Shred Fast meal plan you are welcomed into a private group where there are other people just like you. Here you are encouraged to ask any questions you have about nutrition or fitness. Plus, you have a search function to find the answer to popular questions that have been asked by other group members. Have a question you’re not comfortable asking? You are more than welcome to send a direct message and have it answered in private.In this group, you will also be able to get ideas for meals and motivation from your fellow group members who are working hard on their own journey.

Supplement – Supplements are an excellent way to boost the power of the Shred Fast and protein should be your starter. Protein from a clean source will keep you from bloating and so be sure that the protein supplement you are using is free of any artificial ingredient, such as a high-quality Organic Vegan Protein Superfood. When you consume a high-quality protein, you are actually using it to build muscle, which in turn burns more fat!

The second supplement you should consider is a clean BCAA. These are an excellent way to stave off hunger on low carb days while your body is working hard to burn fat, rather than muscle.

Finally, Detox Organics is an excellent way to really get in raw and natural food that you may not like to eat. For example, kale and beets are great for your health and can help boost your fat loss, but they aren’t everyone’s favorite. This is the perfect alternative and will even help you fight off cravings. Plus, it helps facilitate healthier digestion, so you are utilizing the foods you’re eating. When using supplements, make sure you are using ones that are high quality and do not contain any artificial flavors, sweeteners, or colors. Going with a sub-par supplement can sabotage your goals.

Don’t Be Hard On Yourself – Remember, cravings are normal so don’t beat yourself up if transitioning onto the meal plan isn’t effortless. Do your best to stick to it and don’t get down on yourself. This will help you get better results. When you put too much pressure on yourself, you are less likely to get any results at all as the stress will begin to get to you. Stressing not only makes it harder to burn fat due to hormones the body releases but also you are more likely to stray off the meal plan.

Not being hard on yourself means giving yourself the credit for all the hard work that you have done and being proud of what you have accomplished. It also means forgiving yourself for the times you stray from your meal plan. If you do stray, just do your best to get back on track and do better next time.

FOLLOW THESE TIPS FOR MORE FAT LOSS

If you follow these tips, you could be burning more fat over the span of just one meal plan.

Combining intermittent fasting with carb cycling provides many benefits that will help you drop the extra pounds and live a healthier life. You won’t just see changes with your body, but you will also see many changes in how you feel. With the Shred Fast meal plan, you will have more clarity and more energy.

Strong & Sculpted (28-Min BACK ATTACK Workout)

THE Best Back Workout Routine

Whoa what a back workout!

TUT equals faster gains (read below)

And TUT makes it impossible to half-ass a workout.

You can even combine your back and bicep workout into one day.

It’s the premise behind all of my weight and strength training and the reason (training reason don’t forget about nutrition) I have been able to add some pretty crazy lean mass so quickly.

Do something for me (actually for you, trust me!).

In the video below…

Watch the reps, the intent, the focus, from very lift off through the end of each rep.

And watch the squeeze.

We squeeze weights we don’t lift them”, says my boy Howie Fields expert bodybuilder and a good friend.

That^^ is the key to real results you can achieve at the gym or at-home.

Some would say this even better than the Dwayne “The Rock” Johnson back workout:

Isn’t this an amazing back workout routine?

Master time-under-tension (TUT) and of course eat above your TDEE and quickly add some rock hard lean mass.

Of course the cleaner the foods, the leaner the gains.

And that is the very premise behind my 9-week REAL MASS program.

Combine Real Mass with a Custom Meal Plan and in a couple short months and you won’t recognize yourself when you look in the mirror. Women can achieve amazing results in addition to men. It really works!

Haha I am serious.

Your friend says out of the blue “damn you got big and lean fast”.

🙂

Here’s the workout from the video. Give it a test drive and drop me a message on Twitter.

2 GIANT TRI-SETS (get toned!)

  • A1: Pull-Ups
    • Reps: 12-15, TUT: 40-70 seconds
  • A2: Incline Pull-Downs
    • Sets: 3, Reps: 12-15, TUT: 40-70 seconds
  • A3: Barbell Rows
    • Sets: 3, Reps: 6-8/side, TUT: 40-70 seconds
  • REST 30-60 seconds and Repeat Circuit 4 times!
  • B1: TRX Rear-Delt Flyes
    • Sets: 3, Reps: 12-15, TUT: 40-70 seconds
  • B2: Incline Rear-Delt Flyes
    • Sets: 3, Reps: 12-15, TUT: 40-70 seconds
  • B3: Dumbell Rows
    • Sets: 3, Reps 20, TUT: 40-70 seconds
  • REST 30-60 seconds and Repeat Circuit 4 times!

Thanks for giving us an opportunity to join you on your journey. 

Apply the same techniques to your lower back for maximum effects.

Check out the best dumbbell workout while you are at it.

If you’d like to learn even more about the principals behind TUT Training click here.

 

 

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