Blog Posts

Here you will find fat-burning workouts, healthy recipes, total body strength training, workouts for boosting metabolism, stretching sequences, and more.

All #FatLossFiguredOut#GeekyNutrition#nextlevelawareness#SupplementSecrets#SweatWithMorellifit7 day detox dropabsafterburnall-natural supplementsassisted pullupsat homebarsbcaaBCAAsBeveragesbinge eatingBlackblack fridaybone brothBone BrothbonebrothbookBrain StackBreakfastbundleburn fatcaffeinecalisthenicscalorie counterscancercarb cyclingCardiocardiovascularcaseinchallengechallengerscheat mealsChocolatechocolate proteincleanseClothingCMOCMPcoffeecoffeecompoundcompound aerobic exercisescompound movementsconstant resistance technologyconventionalconventional wisdomcorecounting macrosCTPCustom Meal PlanCustom Meal PlanCustom Servicesdaily protein intakedaily water intakedairydecrease body fatDessertsdetoxdetox organicsdetoxifyingdetoxorganicsdietdiet tipsDigital ProgramsDinnerdisciplinedisorderdrinkdrugseasy carb-cycleeliteenergy drinksexclude-from-catalogexclude-from-searchexerciseexternalfat burnersfat burningfat burning foodsFat Lossfat lossfat loss dietfat loss dietsfat loss exercisesfat loss foodsfeaturedfitnessflexibilityfoodfoods that burn fatfruitfruit dietfunctional isometricgoalsgood carbohydratesGrasshopper FudgeGreygringrindgrindgroupedh20h2ohard gainerHIITHiit Maxhiit maxhiitmaxhow to do pullupshunger hormoneInformationintensityinterval trainingisometrickrill oilKrill OilkrilloilLean Masslo taglose body fatlose weightlow carb dietsLunchmacrosMain Menumembershipmetabolic conditioningMindsetMorellifit StackmorellisMorellis Coffeemucusmuscle buildingnew years resolutionsNext Level PerformanceNext Level Recovery Stacknutritionnutsobesity epidemicorganicoutofstockpaleo dietPerformance StackpesticidesPinkpost workout windowpre-workoutspregnantPrimal BodyProductsProgramsproteinprotein intakerated-1rated-2rated-3rated-4rated-5raw foodreal massrealmassRecovery Stackresistance trainingResponsive MenurmRMRROMseedsshred fastshredded absshredfastsick pack finisherssimplesix pack abssix pack finishersSix-Pack Finisherssix-pack programspdspeed shred 60spot target fatStacksStacksStrawberrystrength trainingstress eatingstretchingstructuring workoutsSupplementssupplementssweet potato dietsweetpotatodiettest tagthiveThriveThrive Landing Pagetime under tensiontipstrainingtraining systemUncategorizedunhealthyVanillavariablevegetablesw4wwarm-upweight gainweight lossweight loss foodsweight loss planweight loss success storiesweight loss supplementsweight loss workoutsweight trainingweights for womenweightsforwomenwfwwheywhey proteinwhole foods dietwinex-cellXCellzone diet

Archives for December 2017

Did you know that you can be overweight and still be healthy? (1)



In fact, if you exercise, but overweight, the chances are that you are healthier than that person who is at the right weight, but doesn’t exercise.

While this is nice to know, it doesn’t really help you, especially if you are exercising in the right way, but your weight loss has stalled.

Getting rid of belly fat can be one of the hardest areas to lose weight from. While you may actually be healthier carrying an extra few pounds, we want you to look healthier, too!

So, keep reading, and you will find what the top 5 foods are to help lose belly fat.

By making a few small changes to your diet, it will have an amazing effect on burning fat, especially belly fat!

Before we get into what foods you can eat, you need to make sure your exercise program is right for fat loss. Check out our HIIT MAX plan.

In this post you are going to learn how:

  • MCT oil will help lose belly fat.
  • Strawberries will help lose belly fat.
  • Red peppers will help lose belly fat.
  • Eggs will help lose belly fat.
  • Steak will help lose belly fat.

MCT Oil Will Help Lose Belly Fat

For those of you unfamiliar with MCT oil, it’s most commonly found in coconut oil, or real butter. That said, you can even find 100% pure MCT oil which comes as a liquid.

In its simplest definition, MCT is a fat, otherwise known as a medium chain triglyceride.

Now, you may be wondering how a fat can help burn belly fat. So, let us show you how.

A study in 2008 used 31 participants to see if MCT’s had any effect on fat loss. What the study found was that participants who used MCT’s, lost more fat than those who took no MCT’s. (2)

The fat loss results don’t stop there…

Participants were also able to lose fat from all the major sites on the body, including the most stubborn areas like the belly! (2)

The most interesting aspect of this study was that they compared MCT against olive oil. While olive oil is certainly a healthy fat, it seems MCT is better at helping lose belly fat. (2)

Strawberries Will Help Lose Belly Fat

Strawberries will help lose belly fat, in fact, any food that is high in vitamin c will have this extraordinary effect.

Here’s how vitamin c works to help lose belly fat…

In 2005, a study looked at the vitamin c status of overweight individuals. The results revealed, those overweight people who had low vitamin c levels, found it harder to lose weight. (3)

Put another way, if you have low vitamin c levels the amount of exercise you do could potentially have no impact on weight loss.

In fact, when vitamin c levels increase, you burn 30% more fat when you exercise! (3)

An easy way to increase your vitamin c levels is to simply eat more foods that contain this vitamin. In turn, you will burn more fat and lose weight.

Red Peppers Will Help Lose Belly Fat

Most people will be completely unaware of this, but peppers, specifically red peppers, increase the amount of fat you burn.

It turns out, that adding red pepper to a meal increases fat burning. This increase in fat burning comes solely down to red pepper, and not as a result of including any exercise.

A study looked into the effect of red peppers and fat burning. What they found were that women who ate red peppers at a meal burned more fat than those women who had none. (4)

The study went on to state that red peppers also increase the amount of thermogenesis. This means that the body needed to use more energy to digest this meal, and as a result could lead to even more weight loss. (4)

Eggs Will Help Lose Belly Fat

We all know eggs are healthy and tasty, especially the whole egg. But did you know that eggs will help lose belly fat, too?

In 2009, this is exactly what a study found. (5) The study compared eating a bagel or eggs for breakfast.

What the results found was that the participants who ate eggs for breakfast instead of the bagel, ended up losing more weight! (5)

There are many reasons why this happened, but the main reason is that the protein found in eggs will help keep you fuller for longer. (5)

Steak Will Help You Lose Belly Fat

If you ever needed an excuse to eat steak, this may be the one to use as steak, or any other red meat, can help you lose belly fat.

Steak contains a wide range of vitamins and minerals which can help aid in the digestion and breakdown of food. (6) As a result, the body needs more energy to help with this process, and can result in weight loss when eating in a calorie deficit. (6)

That said, the main reason why steak is so good at helping lose belly fat is that it is a high protein food. (6)

Just like our eggs that we mentioned above, steak helps with losing belly fat because of thermogenic effect, and keeps you fuller for longer.

By eating foods that keep you fuller for longer you will have fewer reasons to snack, or overeat at meal times.

Wrapping Up

By making just a few small changes in the food you eat, you can see how much of an effect this has on losing belly fat. In the case of red peppers, the weight loss results came from including no exercise, but just by having a healthier diet.

That said, we always recommend including both diet and exercise for a well-balanced approach to weight loss.

You can start for yourself now by choosing our CUSTOM MEAL plan or CUSTOM TRAINING plan, and work alongside our professional coaches.

At some point or another, you may have started a weight loss diet or exercise program, and possibly saw some results, at the beginning.

how-to-shed-fat-faster

Having said that, these results may not have been what you were expecting.

For one reason or another, it didn’t work for you this time, just like the last time. We know from experience how disappointing and frustrating this is for clients.

This is why we always suggest working with alongside our professional coaches as they will remove this disappointment for you.

Click here to get started on our SHRED FAST CUSTOM MEAL PLAN.

More often than not, we set up for failure before we even get going with our weight loss goals. So, with that in mind, we want to help you jump start your weight loss, today.

In this post you are going to learn how:

Eating real food will jump-start weight loss.
Fasting will jump-start weight loss.
Drinking caffeine will jump-start weight loss.
Avoiding refined carbs jump-starts weight loss.
HIIT jumps starts weight loss.

Eating Real Food Will Jump Start Weight Loss

The simplest, healthiest, but yet most overlooked aspect of speeding up weight loss, is eating real food. Before you do anything else, start to include a range of:


Fruits.
Vegetables.
Whole protein sources.
Healthy fats.
Nuts.
Seeds.

By addressing this point first, you are setting yourself up for sustained weight loss journey that will go much further than a week or so. This change will make all the difference.

By selecting real whole food sources, you are providing yourself with a range of vitamins, minerals, fats, proteins, and carbs. These are going to keep you fuller for longer after each meal.

This means you are less likely to seek out food all the time. This is great, as it means you will eat less throughout the day.

The exciting benefits of real food don’t stop there…

By eating real food you are also increasing the amount of fiber you are eating. Not only will this help with keeping you fuller for longer, but you provide your gut with a range of healthy bacteria. (1)

If you’re concerned about your gut health, or digestion, we recommend starting with our DETOX ORGANICS. This will help with digestion, and jump-start weight loss!

Fasting Will Jump Start Weight Loss

Fasting is quite possibly the easiest point in this post that you can start for yourself. This doesn’t need to be a complicated process.

All you need to do is skip breakfast tomorrow morning, and simply have your first meal of the day around lunchtime.

That’s it.

By doing this you are limiting the amount of time you can food for each day. Over days and weeks, this small change will have a dramatic effect on your weight loss, especially when just starting out.

Learn more about Intermittent Fasting in our breakdown on this blog.

Drinking Caffeine Will Jump Start Weight Loss

A scientific study in 2013 had 33 participants take part in weight loss investigation. They wanted to find out if coffee could help reduce the appetite of the participants. (2)

The study revealed that coffee, when drank in the morning, did in fact, aid in the overall reduction of food intake that day.

To put it another way:

Participant’s who drank coffee ate less food than those participants who had no coffee.

This is great news for those of you wanting to try fasting in the mornings. Not only will fasting help you lose weight as mentioned above, but by having coffee in the morning it will also reduce any appetite that may be there.

Avoiding Refined Carbs Jumps Starts Weight Loss

If you put into place the first point of this post about eating real food, then this next section isn’t really an issue for you.

That said, we are still going to explain how eating refined carbs will have a negative effect on jump-starting your weight loss.

Refined carbs in the form of honey, sugars, candy, some bread, and pasta wreak havoc on your blood sugar, and insulin levels.

For those of you unsure what this means, let’s take a look…….

Firstly, let’s start with insulin.

When insulin levels increase due to the high sugar content of refined carbs, burning your body fat cannot happen.

Your body has to burn the sugar you have eaten first. Now, depending on how much sugar you ate, this could be a very long time before you start burning fat again.

This is especially true if you eat another sugary meal not long after (very common to do this).

Secondly, when blood sugars rise and fall due to sugary meals, so to will your hunger and appetite.

Once this starts to happen, you have little control over when you eat next. If you leave it too long, it can result in a headache or dizziness which is your bodies way of saying it needs more sugar.

High sugary meals leave you hungry again not long after. This then leads to excessive overeating.

We’re sure you’ll agree with us, that this isn’t an ideal way to jump-start any weight loss.

 

HIIT Jumps Starts Weight Loss.

Exercise is the most beneficial way to jump-start weight loss and keep weight off, too. By exercise, we don’t just mean any type of exercise, we are talking about high-intensity interval training or better known as HIIT.

Not only can you finish a HIIT session in under 20 minutes, but it can also burn fat better than a conventional exercise routine.

A study in 2011 looked the effects of HIIT. What they found may shock you………

The study states that not only will HIIT improve fitness levels, but it’s also a better option for burning stubborn belly fat! (3)

While there are many ways to perform HIIT, we recommended starting out with our proven HIIT MAX program.

Wrapping Up

By following the steps in this post you are now able to jump start your weight loss. Each step in this post is here for a very specific reason, to help you succeed.

For best results, we always suggest working alongside one of our professional coaches. A great place to start is with our 21 day metabolic reset to beat the bloat, and shred fat!

If you are serious about your health and fitness, building muscle should be a priority at some point.

Keep reading to find out why.

Your reasons for wanting to build muscle could be very different from the next person. While you may want to build extra muscle for aesthetic reasons, the next person may want the same goal, but from a health perspective.

One of the safest and fastest ways to build muscle is by working alongside one of our professional coaches.

You can start with a CUSTOM MEAL PLAN or a CUSTOM TRAINING PLAN

Not everyone knows this but having extra muscle not only looks good but also boosts your metabolism. This is due to your muscles being a highly metabolic tissue.

In this post you are going to find four easy steps to help build muscle fast:

1 – Compound Lifts
2 – Sleep
3 – Protein
4 – Short Rest Periods

1 – Compound Lifts

Whether you are new to exercise or been doing it a while, it may surprise you that the type of exercises you do have a huge impact on your goals.

This is never truer than when it comes to building muscle fast.

lifting-weights-women

In fact, if you are serious about building muscle fast, then you need to focus most, if not all of your gym time on the compound lifts.

You may be wondering what the compound lifts are, and why to focus on these in particular.

So, keep reading why these are so important in helping build muscle fast.

Compound lifts are typically whole body movements such as:

Squats
Bench Presses
Overhead Presses
Deadlifts
Olympic Lifts

These movements are effective in building muscle as they need you to use the largest muscles in your body. This means that the largest muscles are the ones that will increase in size the most.

The benefits of compound lifts don’t stop there…..

Compound lifts have an extraordinary effect on your testosterone and growth hormone levels. These key hormones are directly related to how much muscle you build.

A recent study in 2014 found growth hormone and testosterone were higher in men who used compound lifts as opposed to machine weights. (1)

The most interesting find was that these hormones were not just higher immediately after exercise, but at 15 minutes, and 30 minutes later! (1)

2 – Sleep
sleep-muscle-buildingWe all know that sleep and rest are important for us, but did you know that lack of sleep will severely hinder any chance of building muscle fast.

When you exercise with the goal to build muscle, you place a metabolic demand on the body. But, more specifically, the protein synthesis pathways within your muscles.

It is this process that directly affects the rate of muscle building. When this pathway becomes affected by anything, then the rate of muscle building slows, and can even stop.

A study in 2011 found that lack of sleep contributed towards a decline in protein synthesis. This meant that muscle recovery was slow, leading to a decline in muscle mass. (2)

In fact, the same study went on to suggest that lack of sleep may contribute towards a loss of muscle mass! (2)

3 – Protein

It’s a well-known fact that what you eat directly determines if you reach your health and fitness goals. This is especially true when wanting to build muscle fast.

The most important macronutrient, without a doubt, is protein. (3)

While the exact amounts will vary from person to person due to body weight and lifestyle, there is no denying that to build muscle, you need to eat protein.

More often than not, it can be confusing to work out exactly how much protein you need. This is why you should leave it to the professionals to take of this for you.

Click here to get expert help on nutrition.

Amino acids that are found in protein sources have many roles within the body. Some of these roles include:

Repair muscle. (3)
Recover muscle. (3)
Build muscle. (3)

Without providing the right types, and amounts of protein, you will drastically reduce your chances to build muscle, let alone build it fast.

A great source of protein to aid in speedy recovery is our ALL NATURAL BCAA.

4 – Short Rest Periods

By now, it should have become clear that if you want to build muscle fast it involves diet, exercise and lifestyle factors to all fall into place. That said, this last point could be the final piece of the puzzle when it comes to being successful in building muscle.

Of course what exercises you do in the gym, and what foods you eat directly affect if you reach your goal or not. But, what most people don’t know is that the rest periods between your sets and reps, have a huge role to play.

A study in 2009 found that shorter rest periods of less than 60 seconds promoted greater muscular gains than longer rest periods. (4)

While there are many reasons for this occurring, the main reason is due to the greater elevation of testosterone. With testosterone being a highly anabolic hormone it’s no wonder this promotes greater muscle mass.

Wrapping Up

As you can see, building muscle fast requires a range of factors that need to fall into place. While you could build muscle using just one or two of these points, the best results would come when you combine them all.

We know how challenging this can be, and it’s the main reason we recommend that you seek professional assistance from our coaches. They will be able to guide you step by step through this process, and help you reach your muscle building goals.

Click here to get started on with your tailored muscle building nutrition plan.

Does Intermittent Fasting work for weight loss is a question that’s asked all the time. If you are looking to lose weight, you will already be aware of the many different ways and methods in which you could try and do this.

For sure, Intermittent Fasting is a popular topic right now, especially when it comes to weight loss, and being healthy. But, with any weight loss strategy having professional help is always best.

This is why we recommend you start with our SHRED CUSTOM MEAL PLAN before you do anything else.

That said, if you are looking to try something for yourself then a safe and healthy approach to weight loss, is Intermittent Fasting.

We have previously covered the health benefits and the different types of fasting methods which you could use.

Click here to read more about the health benefits of Intermittent Fasting.

In this post you are going to learn:

1. How Intermittent Fasting helps you eat less.
2. How Intermittent Fasting helps you keep hold of your lean muscle.
3. How Intermittent Fasting helps your hormonal balance.


Be sure to read the unexpected Pro Tip at the bottom of this post!

How Intermittent Fasting Helps You Eat Less

intermittent-fasting-diet

Quite simply, Intermittent Fasting helps you eat less by restricting the amount of time you actually eat for. While we all know that for the most part, eating less will help you lose weight, the majority of people don’t do this.

A recent scientific study in 2014 looked at the weight loss benefits of Intermittent Fasting. (1)

What they found was quite astonishing.

Participants lost up to 1.65 pounds of fat each week.
Reduced their overall weight by up 8%

The weight loss benefits of Intermittent fasting don’t stop there…..

The same study also found that belly fat decreased by up to 7%! (1)

One of the best parts about Intermittent Fasting is that usually, you don’t need to count calories. This is simply because there isn’t enough time in the day to overeat on food.

How Intermittent Fasting Helps You Keep Hold of Your Lean Muscle


One of the biggest concerns for anyone who wants to restrict their food intake to drop body fat is losing that hard earned muscle mass.

Any severe calorie restriction will end up with fat and muscle loss. This is why it isn’t really advised. (2)

After all, why would you want to lose all that muscle mass!

As it turns out, a recent study found that Intermittent Fasting was better at retaining muscle than a standard calorie restriction diet. (3)

The studies most interesting find was how much muscle mass the standard calorie restriction diet lost, compared to Intermittent Fasting.

Standard Calorie Restriction Diet – 25% muscle mass reduction.
Intermittent Fasting – 10% muscle mass reduction.

The difference between the 2 groups of participants is huge, and something to remember when you see people doing crash diets!

You would think that being able to retain more muscle when Intermittent Fasting is where the benefits end. If you assumed this, you would be wrong……..

A different scientific study reported that participants who ate all their calories in just one meal, not only lost body fat but gained lean muscle mass, too! (4)

How Intermittent Fasting Helps Your Hormonal Balance


We all know that the regulation and balance of your hormones directly affect if you store, or burn fat. This is one of the reasons why simply eating less each day only works up to a point.

That said, there are only so many times you can keep cutting calories when looking to lose that extra body fat.

Until your hormones are working in a way that helps you burn body fat, no amount of exercise and calorie cutting is going to help.

This is where Intermittent Fasting steps in……

Did you know that Intermittent Fasting helps regulate key fat burning hormones? As it turns out, that’s exactly what it does.

When it comes to weight loss, fasting plays a key role in helping regulate two key fat burning hormones. You may have already heard of some of these:

1 – Human Growth Hormone (HGH)
2 – Insulin

weight-loss-fastingHuman Growth Hormone (HGH)

Studies have shown that when the body is in a fasted state, the amount of Human Growth Hormone increases. We are not talking about a small increase here, either.

This increase, is up to 5 fold compared to individuals who are not in a fasted state. (5)

You may be wondering, why this is important…..

It turns out that Human Growth Hormone is a not only a hormone that boosts muscle gain, but also improves the rate of fat burning! (6)

Insulin

When you eat food, a hormone called insulin increases.

While the amount of insulin that’s released depends on the types of foods, it is still elevated after eating a meal, or snack.

This is important, as when the level of insulin increases, the rate of fat burning stops. (7) Fat burning cannot take place at the same time insulin levels are high.

When you fast for an extended period of time, the level of insulin drops. This means your body is more likely to burn body fat to get its energy.

Pro Tip

One of the safest and most effective weight loss strategies is Intermittent Fasting.

But, this last Pro Tip section is something you should remember when you start fasting for yourself.

Did you know that fasting for periods of up to 48 hours can boost your metabolism by up to as much as 14%! Most people are completely unaware of this and believe that you need to eat five to six meals per day, every day, at the same time, to boost metabolism.

Wrapping Up

As you can see, Intermittent Fasting is not only safe and effective when it comes to weight loss, but is a potentially better option for maintaining muscle mass.

If you need help with a safe approach to weight loss using  exercise, then we recommend you start with our HIIT MAX plan or our Custom Training Plan

Both these options will help you reach your weight loss goals faster than if you went for it alone.

Site by codeart.mk