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#FeaturedRecipes#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 fatFootersfruitfruit dietfunctional isometricgoalsgood carbohydratesGrasshopper FudgeGreygringrindgrindgroupedh20h2ohard gainerHeadersHIITHiit 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 epidemicorganicOrganic Vegan Protein Superfoodoutofstockpaleo 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 January 2018

Sweet Food Substitutes: The Good and The Bad

We’ve all been a little guilty of eating too much sugar. If you’re overweight or unhealthy, there’s a good chance that sugar is at the heart of your problem and if you’re diabetic or at risk of developing diabetes like many millions of Americans, then it’s a life-threatening issue.

We know it’s killing us, but we still consume it without much thought for our health. Our bodies crave sugar, the food industry packs it into the crap they sell us, and it’s in most of our cupboards. It’s a drug, and we’re all addicted, but by using sweet food substitutes and sugar alternatives, we can steadily withdraw from this damaging substance.

This is a list of the best and the worst alternatives to sugar on the market right now, from the borderline poisonous to the ones that will give you all of the taste without any of the side effects.

Sweet Food Substitutes: The Bad

Keep reading for a list of the sweet food substitutes that you should consider adding to your pantry. But first, the bad stuff.

These sweet food choices are not the best substitutes, whether because they cause harm, because there is very little research on long-term use or simply because they are not what you think they are.

Chemical Sweeteners

There is a lot of hate out there regarding chemical sweeteners, most of which is unfounded. The truth is that we don’t really know how damaging they can be, contrary to what those clickbait Facebook posts suggest. But the fact that we don’t yet know the potential long-term damage should be enough reason to keep them out of your diet.

Some research suggests that they could lead to weight gain, partially because they alter the metabolism but mainly because they trick our bodies into thinking we are getting something we are not. There are also fears regarding the way they are digested and processed. So if you can help it, keep these potential poisons (Aspartame, Sucralose, Xylitol, Saccharin, Acesulfame K) out of your diet.

High-Fructose Corn Syrup

high fructose corn syrup unhealthy bad sweetener

A sweetener that has been popular in the food industry for several decades, HFCS is highly processed and potentially as bad for you as sugar. The reason it is so popular is that it’s cheap and abundant, a by-product of the bountiful corn industry. It has nothing to do with any potential health benefits. In fact, it may be a leading contributor to the sharp rise in obesity and diabetes experienced over the last few decades.

Agave Syrup

This sweet syrup has become incredibly popular of late and is now being used to replace sugar in cakes, coffees and pretty much everything else. It is sweeter than sugar and has fewer calories. It also comes from a plant source and is not made in a lab. Good so far, but that’s where the positives end.

A lot of the claims made about this syrup are false. It’s supposed to be a good sugar substitute for diabetics, but the only research that backs this up was conducted on animals and wasn’t even that remarkable. It’s also marketed as being a natural alternative to chemical sweeteners, and this is where the claims begin to fall flat. It’s true that it comes from the blue agave plant, which is also used to produce tequila, but the method of turning agave juice into agave syrup is highly processed and results in all the nutritional benefits being stripped from the end product. This means that agave syrup is no more “nutritious” than corn syrup.

Even Dr. Oz—once a big proponent of this sugar substitute—is turning against agave syrup.

Sweet Food Substitutes: The Good

Now onto the good stuff. These sweet alternatives should still be consumed in moderation because in some cases (as with honey and maple syrup) they are rich in simple sugars. But when used to sweeten up drinks and food, they are much healthier than regular sugar and the options listed above.

Stevia

This is an all-natural sweetener and one that deserves a place on any list of sugar and sweet food substitutes. It’s the natural sweetener that keeps superfood mixes like Detox Organics from tasting like their ingredient profile would suggest. It comes from the Stevia Rebaudiana plant and is 150 times sweeter than sugar, which means you don’t need to use a lot of it.

Stevia has been used by humans for over 1,500 years in South America, mainly to sweeten teas and medicines. It is thought to be a safe sugar substitute and is also recommended for diabetics looking to cut down on their sugar intake.

Maple Syrup

Maple syrup flows through the blood of every Canadian. In the Great White North, it’s super cheap and found on every dinner table. Here in the US, we tend to opt for the cheaper, nastier alternatives, ones that tend to be loaded with processed sugars and flavorings. Make no mistake about it, there is no goodness in these alternatives, but if you get the real deal, then you can benefit from a unique flavor and a host of nutrients.

Maple syrup is still very sweet, and it’s mostly sugar, so it’s not exactly healthy, but with a nutrient profile that includes zinc, magnesium, and calcium, as well as the knowledge that you’re consuming something natural that has been manufactured with mineral processing, it makes for a great sugar alternative.

Honey

healthy natural sweetener

Honey has been consumed by humans for thousands of years and is actually one of the very first antimicrobial agents. Our ancestors didn’t really know why it seemed to have such miraculous powers, but they knew that there was something magic in this sticky substance. We now know that honey is a very powerful anti-microbial and anti-bacterial substance, as well as being rich in a host of vitamins, minerals, and antioxidants.

There are many different types of honey, with the flower it is sourced from greatly impacting the taste and the nutrient level. A lot of hype has surrounded Manuka honey in recent years as it has been hailed as the strongest and best honey on the market thanks to its higher than usual anti-bacterial properties. But unless you’re smothering it on a wound, then you won’t benefit from that, and the taste is…somewhat to be desired.

As a sugar substitute honey provides a rounded, fuller flavor. It also delivers a comparable sweetness for fewer calories and because 2% of its composition is amino acids, vitamins, and minerals, you’re also getting some goodness with that sweet taste.

Other Good Sugar Substitutes

Xylitol is often bundled in with the “bad” sugar substitutes. It is thought of as a synthetic substitute and even has a name that has a very chemically, manmade ring to it. But xylitol is actually a sugar alcohol and can be found naturally in some fruits. It’s probably not as good of an option as some of the ones listed above because it doesn’t have such an extensive history of use and research behind it, but it certainly doesn’t deserve to be mentioned in the same breath as the likes of Sucralose.

Brown rice syrup may also be acceptable in moderation. As you can imagine, there is some processing involved to get this sugar substitute—brown rice isn’t exactly naturally sweet. But it’s not heavily manufactured. The rice starch is simply cooked with enzymes that break it down before it is then reduced until it becomes a sticky syrup. It’s much more natural than others, but it has a higher GI score than table sugar, and there are also some concerns regarding the levels of arsenic that it could contain. This toxic element is found naturally in rice, and according to one study, it transfers to the end product in doses large enough to cause concern.

This further highlights the reason why you should do your due diligence when making choices about what foods and supplements to consume. The goal of the food industry is not to make you healthier and help you live longer, but to get as much of your money with as little effort as possible. The onus is on you to do the research and make the right choices, but hopefully, this guide to the best and worst sweet food substitutes has helped to make that process easier.

The sweeteners that you put into your body matter, which is why we don’t use artificial, or even “bad” sweeteners in our supplements. Everything on the MFit supplement line is made with good, all natural ingredients.

Girl Push-Ups: Easy but Effective Alternatives

Girl Push-Ups

Push-ups are a compound exercise, which means they work many muscles at once. They are a great addition to any workout regime—whether they form a major part of that workout or you’re using them to warm up—and you don’t need any equipment or even much space to perform them.

The stronger you get, the easier a bodyweight exercise becomes and the less effective it will be, but the beauty of push-ups is that they can be modified to suit your improved strength and conditioning.

Take bodyweight exercises to the next level with HIITMAX. The most effective weight-loss fitness program on the planet.

Modifications can also make the standard push-up easier, so that you are building-up to it and not away from it. This is ideal for anyone to struggles to lift their own weight because there is a lot of weight to lift or because they don’t yet have the strength in their upper body.

Related Articles

Often referred to as “girl push-ups”, because females who have only just started working-out often struggle with upper body strength, these exercises can also be performed by anyone who struggles with standard push-ups. It’s a sexist term and it’s probably not what you want to hear if you’re a guy who sees these exercises as your only option, but there’s no shame in wanting to improve your conditioning, so don’t let it get to you.

And if you are struggling through these push-ups, try a natural boost from STAMINA.

The “Girl” Push-up

Girl Push-Ups Tips

Girl push-ups, as they are known, are modified push-ups that take some of the strain off your upper body. The range of motion is similar and you will still work your shoulders, triceps and chest.

You can also still reposition your hand in order to focus on these different muscle groups. The only difference is the tension that is applied to those muscles.

Standard push-ups put the muscles under considerably more duress, which means they breakdown more and ultimately grow bigger, but if you can’t do a standard push-up then it’s irrelevant anyway—some tension is better than no tension.

Girl Push-ups Instructions:

  1. Lie face-down, with your chest flat on the ground and your legs together behind you.
  2. With your feet locked, bend your legs at the knee, so that the soles of your feet are facing upwards.
  3. Place your palms flat on the ground next to you with your fingers slightly part and pointing towards your shoulders. Your hands should be parallel to your chest with roughly a palms width between each hand and your chest.
  4. Contract your abdominal muscles, pulling your navel in as if preparing for a punch.
  5. Press with your palms, pushing your upper body upright until your elbows are fully extended.
  6. Slowly lower yourself to the starting position and then repeat.

It is important to complete the full range of motion and to avoid any cheat steps. The slower you perform these “girl push-ups” the more tension will be applied to your core, which is a good thing.

Just make sure you avoid:

  • Bending at the hips
  • Allowing your body to sag
  • Sticking your elbows out

When to Perform Girl Push-Ups

A push-up is great for your core, but it’s not really a complete upper body workout and there are a few areas that are neglected, especially with these “girl push-ups”. They can form a complete workout if you just want to spend a few weeks building a little strength before getting started with a proper regime, but if you want to commit right now then incorporate them into an upper body workout instead.

You can use them to warm-up, but you can also use them as a finisher, putting that extra strain on your muscles to ensure they know they have been through a good workout and to encourage growth.

As a warm-up the trick is to stop before you tire yourself out, but to do enough to raise your core temperature and stretch those muscles. As a finisher, you should try to do one or two sets to failure—the point where you just can’t do anymore.

Exercises to Replace Push-Ups

If you can’t quite get through a set of standard push-ups but don’t feel like girl push-ups are challenging enough, you should try and get through as many standard push-ups as possible and just stick with it until you build strength. If it’s because of an injury or basic preference, then you can try these basic bodyweight exercises as replacements:

Dips 

Sit on the edge of a box (you can use a foot rest or the edge of a sofa) that has a flat side and is about 1 to 3 feet off the ground. Put your hands behind you with your palms facing ahead and the heel of your hands resting on the edge of the box.

Lift yourself off the edge of the box so that the weight of your legs is supported by the floor and the weight of your upper body is supported by your arms, and then gradually lower and raise your body.

Wall Presses

Stand up straight with your hands in the push-up position and lean against the wall. Press your palms against the surface of the wall, propelling your body back and then forward, like you would with a push-up. The more of an angle you create (the further back your legs are) the more tension you will apply to those core muscles.

Plank

Get into the standard push-up position, with your body straight, your toes pressed into the ground and your arms extended, and hold for as long as you feel comfortable.

You can then take a break and get back into position, doing several sets to work your core. Try experimenting with arm width, spreading them further apart and positioning them a little higher to focus less on your chest and more on your shoulders and back.

You can also support yourself with your elbows and forearms, keeping the body lower and focusing more of that tension on your core.

Stair Push-Ups 

As with the wall presses above, this involves putting yourself into a vertical push-up pose, after which you simply lie forward on a flight of stairs, placing your palms over the edge of one stair and then extending your arms. Try to increase the time you spend at maximum tension, which is around halfway between full extension and the beginning pose.

You can also move your hands to the stair above and below in order to activate different muscles. Just know that unless you’re wearing padded gloves, this is probably only suited to carpeted staircases. The staircase will also need to be wide enough to allow space for your elbows.

Push-Ups for Increased Strength

Girl Push-Up

Even if you’re made it through those girl push-ups and have advanced beyond the standard push-ups there is still more to this exercise. It forms a major part of an athlete’s training routine for a reason and there are many ways you can make your muscles work that little bit harder:

  • Add Weight: Add some weight to a backpack, strap it on and get into that push-up pose. Just don’t let the weight sit too heavily on your lower back. There are also weight vests that can add weight and spread it out, increasing overall tension.
  • Jump/Thai Push-Ups: These explosive push-ups require you to press with force and then lift your body off the ground while you extend. If you want to show off you can add a clap in there.
  • One Hand: It’s difficult to get the balance right with these push-ups, but it makes them considerably tougher if you can get it right. Try leaning towards the side you’re using and putting your other arm behind your back.
  • Angled Push-Ups: By changing the angle of the push-up you can make it that little bit tougher. Much like the stair push-up mentioned above but instead of taking the strain away, you’re adding more. This time you need to elevate your feet as opposed to your upper body. The more they are elevated, the harder the push-up will be.

The Right Mindset

You should never feel ashamed at not being able to do a push-up. The fact that you’re actually putting yourself in the position to try and execute them is commendable enough.

Everyone has to start somewhere and the hardest part of any weight loss or muscle building journey is not executing the basic exercises, but pushing yourself to make the transition into a healthier, fitter lifestyle.

So don’t concern yourself with what others might think. It’s no one else’s business but yours. Just do what feels comfortable and know that the more effort you put in, the closer you will get to doing standard push-ups.

How Much Water Should You Drink?

It’s a question that seems to return a different answer every time it is asked and one that can lead to a lot of confusion as a result: just how much water should you drink? What is the optimum amount for your health, should you be drinking more when you exercise and if you live in a hot climate, and how much water is too much?

Why Water is Essential

Water really is the essence of life, and without it, our bodies struggle. They use water to process waste, to regulate body temperature, to lubricate joints and to protect sensitive tissues. Our bodies are 60% water, and this is constantly being renewed and refreshed by the water that we consume on a daily basis.

Dehydration is more common than you might think, and it is also decidedly more deadly than we tend to realize. If you consume just a fraction less than what your body needs there will be ramifications. At best it will make you drained and tired, but if you drink even less and continue to deprive your body of this essential element, then your organs can begin to shut down. Of course, it takes a severe case of dehydration for this to occur, but you will still feel the effects of inadequate water consumption in less severe cases.

how much water should you drink

How Much Water Should We Drink?

On average, this is what your water consumption should look like every day:

  • Men: 15.5 Cups (3.7 liters)
  • Women: 11.5 Cup (2.7 liters)

If you’re in the UK or other parts of Europe, this may seem a little extreme, and it is. Because in cold climates you perspire less, which means your body requires less. In the UK, the recommended intake is usually listed as between 1.2 liters and 2 liters. Of course, there are other factors that can change this as well.

If it’s a very hot day or if you are a very active person, then you will perspire a lot more and need to drink a lot more as a result. And to confuse matters even further, the amount listed above is not necessarily how much water you need to be drinking, but how much fluids your body needs. This is important because your body gets fluids from food and from other liquids. In other words, you don’t need to worry about consuming 15+ cups of water if you are not active, not perspiring, and you are consuming a diet rich in fruit, vegetables, teas, fruit juices, and coffee. As long as you are eating a healthy diet or on a Custom Meal Plan, you won’t have to consume the entire 11-15+ cups.

Is There An Easier Way to Know How Much Water to Drink?

The reason the advice on how much water to drink changes so much is because it’s not a straightforward answer. It is different for everyone, and it depends on how you spend your day. Just like nutrition changes from person to person, so does water consumption. However, the good thing to note is that consuming a gallon more than you need is not going to do you any harm if it is consumed over the course of a day.

There is no easy way to determine exactly how much you need, but you can listen to your body and try to get a feel for when you are under or over-hydrated. For instance, drinking several gallons of water in one go is just going to result in a full bladder. It’s overcompensating, and if you don’t drink anything else for the rest of the day, it’s not going to do you much good.

If, however, you drink steadily throughout the day and then consume more when you’re sweating heavily through heat or exertion, then you’ll be hydrating yourself properly. Your urine can also tell you whether you are properly hydrated or not. The waste that comes out in your urine should be diluted. In other words, it should not smell strong, it should not be yellow or orange. It’s fine for this to happen in the morning, but your goal should be to consume enough water throughout the day so that future visits to the toilet are a little less…illuminating.

⚡️ Don’t forget to eat a healthy diet! Remember, some of your water will come from the foods you eat.

But before you start refilling those 2-gallon containers and knocking them back at every given opportunity, there is something very important to consider:

too much water

Too Much Water Can Kill You!

If you drink too much water, then you will dilute the essential minerals in your body. The sodium content of your blood will plummet, and this will trigger serious and even fatal issues. It’s a worrying fact, but it shouldn’t stop you from regularly hydrating yourself, because dehydration is far more common and if you are a fit and healthy person then it takes a ridiculous amount of water for you to be at risk of serious overhydration.

The only cases that exist of overhydration occurring in healthy individuals have been the result of “challenges” whereby the victims have forced themselves to drink an excessive amount of water and to hold it in. There are also overhydration cases involving athletes and people with poorly functioning kidneys.

To be at risk for this, you would need to drink more than 6 gallons of water a day on a regular basis and to be at risk of immediate death you would have to drink an equally excessive amount in a single sitting. 

There is a huge grey area between “properly hydrated” and “over-hydrated,” so there is plenty of room for you to ensure that you get more than enough, but that you don’t suffer any ill effects from getting too much.

Best Superfoods for Weight Loss

Best Superfoods for Weight Loss

I have some bad news: there is no such thing as a weight loss food. In other words, no fruit, vegetable or plant extract will magically melt your fat away, contrary to what those informercials claim.

However, there are a range of superfoods for weight loss, ones that are rich in vitamins and minerals that might be able to assist with your weight loss journey. You still need to diet and you should get in as much cardio as you can as well, but these superfoods for weight loss will provide an additional push.

Before you start any new diet, make sure you’ll fully detoxed and ready. Checkout our 7 Day Detox for a quick and easy detox.

Apples

Apples are as basic, as cheap and as abundant as fruit gets. They are seemingly not exotic enough to earn superfood status, but if any food should be branded as a superfood it’s this one. Studies have shown that the saying, “An apple a day keeps the doctor away” may actually be rooted in truth, because they have has been linked to a reduced chance of stroke and heart attack and have been shown to have a direct impact on the levels of bad cholesterol in middle-aged men and women.

Their weight loss properties stem from their fiber content. A single 100 calorie serving of apples gives you 4 grams of dietary fiber, filling you up and keeping your appetite down. There is also no fat or sodium, so you can snack on them all day and stay trim.

Grapefruit

Grapefruit for breakfast seems to be a weight loss staple, and not without reason. There have been a number of studies conducted on the fat-burning potential of grapefruit and the vast majority have concluded that there are some effective weight-loss properties to this fruit. One study gave participants a serving of grapefruit three times a day and reported that they lost between 0.8 and 1.3 kilos more than the placebo group after 12 weeks (about 1.7 to 2.8 pounds).

They are also a great source of vitamin C and red grapefruits contain lycopene, which is also found in tomatoes and is thought to have cancer killing properties.

Tomatoes

Tomatoes for Weight Loss

This superfood for weight loss has a number of healthy properties, including one of the highest concentrations of lycopene (mentioned above) found in any foodstuff. It is abundant in the Mediterranean diet and is thought to be one of the main reasons they live longer than many other cultures.

It is also full of low-calorie juice and high-fibre flesh. That water and that fibre helps to fill you up, while the nutrients and the carbohydrates ensure you get a healthy dose of what your body needs. Tomatoes are also very versatile. You can eat them raw, serve a few slices in a sandwich, or roast them in a pasta dish.

And don’t worry if you hate the fruit but love the chewy, toffee flavor of sun-dried tomatoes, because they contain an even higher concentration of lycopene and as long as they are not soaked in oil they are just as healthy.

Eggs

Eggs have had a bad reputation and were once thought to contribute to an increased risk of heart attacks and weight gain. But recent research suggests that all of these worries may have been unfounded. One study found that there was no direct link between heart disease and weight loss. Another study also failed to find any increased risk of heart disease or stroke when consuming 1 whole egg per day.

So why is something that’s high in fat—even if it’s good fat—on a list of the best superfoods for weight loss? Well, there are many studies out there that point to eggs as being a beneficial tool for weight management. One such study found that a breakfast of eggs helped women between the ages of 25 and 60 to lose weight—and to better control their hunger—more than a breakfast of bagels.

Eggs are also loaded with protein (in the white) and nutrients (in the yolk).

Salmon

Salmon for Weight Loss

Not only is salmon a great source of omega-3 fatty acids (which can be found in even higher doses in our KRILL OIL), which have been linked to plethora of positive effects in humans, but it is also low in saturated fat and high in protein, which may help to control your appetite. There is also an abundance of iodine in salmon, a nutrient that helps to keep your thyroid functioning and one that is so often found to be deficient in our diet.

A lack of iodine has also been linked to fatigue, slow metabolism and weight gain, so getting a sufficient amount ensures you’re not at risk of developing such issues.

If you have a slow metabolism, get help naturally with BOOST.

Broccoli

Broccoli is a cruciferous vegetable, but one that shows more promise than other vegetables in the same family (sprouts, cauliflower, cabbage). It is high in fiber and has very few calories, which means it can help to fill you up without piling on the pounds. It is rich in carotenoids, vitamin K, vitamin C, chromium, folate and a host of other vitamins. And it also has a huge protein content when compared to other vegetables (although not to meat, dairy, nuts or beans).

There have also been some intriguing studies done on broccoli’s potential cancer-killing properties, which means that as well as helping you to bulk out your meals while decreasing your calories, it could also prolong your life.

Avocados

avocado superfood

The trendy superfood of the moment, avocados are currently being praised for everything from their anti-cancer properties to their ability to leave your hair thick and shiny, or so people claim. But they are also loaded with healthy fats and research conducted as far back as 2005 suggests that when added to a salad, they could boost your overall nutrient uptake by improving the absorption of other nutrients.

In other words, avocados could be the perfect tool to help you get more benefits from the other superfoods for weight loss on this list. There truly is no end to the benefits of these super fruits and if you’re one of the many Americans who can’t get enough of them then make sure you stock up.

Best Muscle Building Supplements

There are countless supplements on the market, many of which claim to help you improve muscle mass, strength or performance. Not all of these are what they claim, but there are a select few that go above and beyond and are definitely worth including on any list of the best muscle building supplements.

Protein Powder

Organic Vegan Protein Superfood

This should be considered essential for all bodybuilders and anyone who wants to pack on muscle. It is by far the best muscle building supplement because it’s as basic, as cheap and as essential as you can get. Your body needs protein to build muscle. The average person requires around 50 grams a day, but when you workout you generate additional stress and your muscles need more protein to recover, with many experts recommending around 0.8 to 2 grams per pound of bodyweight.

Of course, where possible you should always try and get your protein and other nutrients from food. Protein powders are not complete meal replacements and by filling up on them you could be missing out on essential vitamins and minerals. There are times when you may be able to benefit more from a protein shake than a meal, such as immediately after a workout and on a nighttime (consuming a slow-release protein like casein). However, it’s best not to go overboard. And, if you are going to use a protein supplement powder, be sure it is clean and free of all artificial flavor, colors, and sweeteners. Go with an Organic Vegan Protein Superfood. 

A 2017 BBC documentary challenged an aspiring bodybuilder to go without any form of supplementation, including protein. He had been consuming 120 grams of protein a day and when he stopped and switched to food, he experienced a noticeable improvement in lean muscle mass.

In his case, he was overdoing it, to begin with, and the switch to an all-food diet allowed a wider range of amino acids, enzymes, vitamins, and minerals to enter his body, which no doubt helped to improve on his previous diet. But a diet that is somewhere between the two, including high-quality protein from meat, dairy, nuts, and seeds, as well as protein powder, is probably best.

Creatine

There has been a wealth of studies done on creatine and most of them have been positive. It can help to improve performance, to build lean muscle mass and to give you a fuller look. Contrary to popular belief, it doesn’t need to be cycled and it won’t make you fat, but at the same time, it doesn’t work for everyone and creatine non-responders account for roughly 3 out of every 10 users.

There are some negative studies on the effectiveness or otherwise of creatine, but these tend to relate to low-intensity exercise and to activities that require short bursts of energy over longer periods of time. In other words, it probably won’t be beneficial if you are a middle or long distance runner.

The body just doesn’t use creatine for endurance activities in the same way it does for high-intensity ones. The added weight gain and water retention may slow you down and fatigue you sooner.  Of course, if you are a soccer player, rugby player or hockey player, requiring both strength and endurance, then it’s a trade-off that you might want to consider.

BCAAs

best bcaas

Branched-chain amino acids are three essential (which means the body doesn’t produce them and needs to get them from food) amino acids that play a huge role in protein synthesis and are essential in the muscle building process.

There are two types of people in the supplement industry: those who swear by BCAAs and those who say they are a waste of money. The latter says that there is no point because you get all you need from complete proteins; the former argues that extra protein synthesis can’t hurt and can actually go a long way, especially during a cut.

The science is somewhere in the middle. There are positive, neutral and negative studies and the opinions of the professionals are equally split. The reason BCAAs are on this list of “best muscle building supplements” is because when you ask the people who take them regularly, the feedback is 90% positive.

They claim to feel stronger and leaner, to be able to do more in the gym and to feel less soreness. Ultimately, when there is no strong evidence for something, either way, you can only take the word of the people that have used it and that’s why you should consider BCAAs. Just make sure you use a brand you trust as there are a lot of cheap and nasty supplements out there branded as BCAAs that contain inferior amino acids, filler and even no amino acids at all!

When choosing a BCAA, be sure to go with a supplement that does not contain artificial colors, sweeteners or other ingredients and is all natural. Also, be sure there isn’t any added sugar. 

Colostrum

There are a few studies that look at colostrum and the impact it has on performance. Many of these are positive, suggesting that colostrum can aid with explosive power, making it an effective supplement for sprinters and powerlifters, as well as anyone looking for that extra edge in the gym.

It doesn’t seem to have a direct impact on muscle growth, but if you lift more and push yourself harder, then you should get bigger and better gains, and colostrum can help with that. It’s also packed with nutrients—just make sure you get your supply from a reputable source.

Best and Worst Supplements

Best and Worst Supplements

The supplement industry is not as regulated and as tightly controlled as the food industry. You’re putting pills and powders in your body and you’re putting your health in the hands of the manufacturers, so you’d expect some level of government regulation, but unfortunately, that’s not the case.

At Morelli Fit we are ALWAYS transparent and honest with our supplements, from our All-Natural BCAAs to our organic nootropic, MFIT — Focus your mind.

Add some fanciful marketing and a need for profit to the mix and you have an industry that thrives on lies, an industry that at best will take your money and leave you with nothing but expensive urine and at worst will do you harm.

Fortunately, there are reputable companies out there and there are supplements that work. When the two combine you get something that can add that extra 5% to a complete exercise and nutrition plan, but you need to be wary of everything else.

Worst Supplements

These are the “worst supplements” on our list, but they are not here because they do harm. The truth is that harmful supplements are actually quite rare and usually discontinued as soon as the potential for harm is realized. They are on our list of worst supplements because they don’t really do anything at all, except for maybe waste your money.

Testosterone Boosters

There are a lot of supplements that fall into this category and all of them are ineffective and often overpriced. The truth is that no supplement can boost your testosterone enough to cause any noticeable improvements with regards to muscle growth or fat loss. And most of them have no effect whatsoever.

The most common of these are Tribulus Terrestris and ZMA. Both of are relatively cheap, but far from cost-effective. In the case of Tribulus, there are no scientific studies to show that it has a positive impact on testosterone levels and plenty to show that it has no effect at all. ZMA is probably helpful if you are deficient in zinc or magnesium, but if you’re not then it won’t do anything. ZMA also contains very high doses and often uses very poorly absorbed forms of magnesium.

As for prohormones and SARMS, both are very dangerous and occupy a legal grey area in most countries. And not without reason.

HMB

Worst Supplements

Once considered to be an essential supplement in every stack, HMB (beta-hydroxy-beta-methyl butyrate) is still somewhat popular and is thought to help with the repair and recovery process. It is usually sold as a muscle builder, but in truth, its effects are very limited and some would say nonexistent.

There are studies out there that claim to have seen hugely beneficial results with HMB, but these are iffy at best. Some of them seem to be directly funded by the creator of HMB, which means we can safely discount them. If you focus purely on the independent studies then it’s considerably less impressive.

Studies on men and women who work out regularly, such as this one, have concluded that HMB has no impact at all. Studies on people who have not trained before have shown more positive results, but nothing near what is being claimed by the supplement manufacturers.

Glutamine

There are a few issues with this supplement. Firstly, there is no disputing that the body seems to need glutamine during periods of high stress, injury, and disease. However, there is no conclusive research to show that supplementation with glutamine is effective for athletes, or indeed anyone else who is not deficient and not suffering from any kind of muscle wasting disease.

What’s more, glutamine is found in high concentrations in whey and casein proteins, so even if we were to accept that it had some benefits in helping to build, repair or restore muscle, there’s probably no need for anyone to consume it when they are already taking whey or casein protein, and there is definitely no need when you are taking both of these protein supplements. This is what qualifies it for our list of worst supplements.

Best Supplements

Best Supplements

This is a list of the best popular supplements on the market, the ones that have the most research to back them up and the ones that actually do what they claim to do.

Omega-3

There are some conflicting studies out there regarding omega-3s. One study seemed to suggest that they could be used to reduce the risk of a serious eye condition known as macular degeneration, while another suggested they could increase the risk. Once upon a time, it was also touted as a drug that could help reduce the risk of heart attacks, but several studies have since found minimal effectiveness.

Get the best omega-3s from MF Krill Oil.

However, contradictions aside, there are a few things that omega-3s are good for. We know that they are essential for optimum brain health and may even help with depression. We also know that people who subsist on a diet rich in omega-3s and other polyunsaturated fats tend to live longer and have a lower risk of diabetes, heart problems, and cancer.

In fact, the Mediterranean diet is said to be the healthiest in the world and one of the key components of this diet is a lot of omega-3s (from oily Mediterranean fish) and olive oil (which also contain healthy fats). There is no end to the potential benefits of this supplement, which is why it makes it onto this list of the best supplements for any stack.

Protein Powder

You should always try and get your daily protein from food and you should avoid protein shakes as much as possible throughout the day. But a post-workout protein shake and a nighttime casein shake can go a very long way. They will give your body what it needs at essential times, both when it is looking to break your muscle down and when it needs to repair and rebuild.

Protein shakes are not designed to be consumed as meal replacements. They tend to be very low in fat and carbs, containing mostly protein as well as a few additives. That’s why they should be taken to supplement a strong, protein and nutrient-rich diet and not to replace it. Countless studies have proved the effectiveness of supplementing with protein powders, which is why it is a staple in this industry.

What’s more, many positive studies point to protein as a potential anti-cancer and immune strengthening supplement, as well as one that can reduce cholesterol. It also contains a rich assortment of amino acids, vitamins, and minerals, as do many vegan protein powders such as hemp, pea, and soy, such as Organic Vegan Protein Superfood.

Creatine

There are some misconceptions out there regarding creatine, so let’s dispel these quickly:

  • It does not need to be cycled
  • It will not bloat you and make you fat
  • It can be consumed through a regular omnivorous diet, but nowhere near the amount offered by supplementation

Creatine is one of the most studied supplements in the industry and the results are usually positive. There have been claims that it can cause hair loss, which is down to the fact that it increases levels of DHT, but these levels increase when you workout anyway and the evidence is anecdotal at best.

What we do know is that creatine increases performance, giving a boost to your strength during high-intensity activity and also increasing lean muscle mass. It can help you to push a little harder in the gym, and those extra few reps and that little bit more weight can go a long way for increasing muscle growth.

Creatine is not going to turn you into an anabolic animal overnight, but it can certainly help you to inch towards your goals.

Best Alcohol Choice for Losing Weight and Staying Thin

If you’re middle-aged, overweight and struggling to shed those pounds, then there is a good chance that alcohol is at the root of your problem. This is the case for countless Americans. They don’t want to give up those weekend binges and those evening nightcaps and because alcohol is loaded with empty calories, it gradually pushes them away from their weight loss goals and towards the version of themselves they really don’t want to be.

Alcohol is not the devil. Everything is fine in moderation and that applies as much to this calorific liquid as it does to anything else. In fact, moderate alcohol intake has been shown to provide a number of benefits and may help to extend your life. The problem is, it’ll expand your waistline at the same time, so the trick is to focus on moderation as well as making the right choices.

alcohol rules for weight loss

 How to Drink Alcohol if You Want to Stay Thin

Alcohol is alcohol—it’s the same calories for the same amount and there’s no getting away from that. Light beers have fewer calories because they have less alcohol and if you’re drinking to get drunk then you’ll just end up consuming twice as many of them as you would the regular ones. However, there are hidden calories in some alcoholic drinks and there are better alcohol alternatives for weight loss.

⚡️If you want to lose more weight, get on a Custom Meal plan and let a nutritionist help you get to your goals!

No Cocktails

First and foremost, avoid cocktails at all costs. They are loaded with simple sugars which will send your calorie count soaring and will also cause a sugar crash at the end of the night, adding even more calories to your daily total as you go on a mad hunt for cheap pizza, wings, and chips.

Most cocktails use syrups, fruit juices and concentrate and a night of excessive consumption always leads to a morning of regret and a week of trying to undo the damage. If you like your alcohol sweet, then opt for a Bloody Mary (168 calories) or a Sazerac (140 calories), which have fewer calories and less of a sugar spike.

Stick to Spirits

Vodka is a pure, simple spirit that will give you a shot of alcohol without any additional calories. A 1.5fl oz shot comes in at fewer than 100 calories, and it’s a similar story for rum, whiskey, gin and other spirits.

If you can’t drink the spirit straight then don’t add it to diet soda. These drinks have been linked to the rise in obesity and may be altering your metabolism.

Red Wine

A small glass of red wine contains fewer than 100 calories. It’s not as clean as vodka, but those added calories bring a host of other benefits. Red wine consumption has been linked with an improvement in heart health and blood pressure and is a key ingredient at the heart of something known as the French Paradox, which focuses on the longevity associated with the French diet, despite it being rich in saturated fats, red wine and other “rich” food.

Drink Champagne!

Champagne has far fewer calories than white wine, which means you have the perfect excuse to drink it. If you love your beverages carbonated then it’s actually one of the best alcoholic drinks for weight loss, as it has far fewer calories than the majority of other carbonated drinks. A small glass of Champagne has fewer than 100 calories, often coming in at around 89.

Not the Tonic

Gin and Tonic may seem like the perfect alcoholic drink for weight loss, but it’s not. Far from leaving you refreshed and revitalized, this drink will just push you closer to your daily calorie allowance. There are about 200 calories per serving of Gin and Tonic, with the sugar in the tonic contributing as much as the alcohol in the gin.

alcoholic drinks for weight loss

Consuming Alcohol When Trying to Lose Weight — Top Tips

  • Avoid the Late Night Feast: Alcohol makes us hungry for fatty, greasy foods and a binge is often followed by a food feast that pushes us well above our daily calorie allowance in a single meal.
  • Snack: Light snacks throughout the night will fill you up and restrain those takeout urges. It will keep your blood sugar from dropping, which is what sends drinkers into the pizzerias.
  • Save it for the Morning: If you’re going to feast, save it for the next day when fatty, greasy foods may actually help your body to recover. A big breakfast is fine as long as you eat light for the rest of the day.
  • Drink Water: Dehydration will make you hungry, it will deplete your body of essential nutrients and it will leave you in a moaning, groaning mess the following morning. Drink occasional glasses of water throughout the night and when the night is over make sure you have a bottle of water by your bedside.
  • Leave the Pills at Home: If you’re on any kind of weight loss pill, be it a stimulant or appetite suppressant, leave it at home. Mixing any drugs with alcohol can be dangerous.
  • Stay Strong: Cheat days can be a ticket to excess and if you’re of the all-or-nothing mindset as many of us are, then it can destroy your diet. Don’t tell yourself, “I might as well go all-out”, tucking into countless calories on the day you drink and the day after. Don’t create more work for yourself in the future and know that every drink and greasy takeout you avoid today and tomorrow, is less fat that you have to burn-off in the future.

Binge Drinking and Losing Weight

Have you ever wondered why some binge drinkers seem to consume as much alcohol as they want and never pile on the pounds? They prop up the bar on Friday and Saturday night and yet they have flat stomachs and look great in their evening attire.

Country to what you might think, they don’t have some magical alcohol-zapping metabolism. Chances are they just limit their calorie intake on the days they drink and the days they recover. It’s a trend common in binge drinkers who are conscious about their weight, but it’s a dangerous habit to acquire.

Calorie counting and excessive drinking don’t mix, because a night of excess could push you beyond your daily calorie limit in alcohol alone, which doesn’t leave much room for actual food. Binge drinking should be avoided at all costs if you’re trying to lose weight, but if you can’t resist the occasional session then make sure you swap a few of those end-of-the-night shots for some wholesome food and allow yourself to go over your daily limit if it means eating well. To be sure you are eating healthy, get on a Custom Meal Plan and let a nutritionist help you plan your meals. You can then have a better idea of how many calories you are consuming and easily keep track of the food you are putting in your body. 

Natural Workout Supplements

Workout Supplements

Just because something is natural, doesn’t mean it is healthy. And at the same time, just because something is synthetic, doesn’t mean it is unhealthy. However, these assumptions usually have a basis in truth and it makes sense to want to focus on natural foods and supplements over unnatural ones.

You can also do this without sacrificing your gains and without falling short of your goals, because there are many workout supplements out there that are sourced from nature, are safe to use and are 100% effective.

Here is a list of the best natural workout supplements to add to your stack.

Caffeine

The process of extracting caffeine from coffee beans to make decaf coffee is not natural, nor is it pleasant. And the caffeine that is taken out of the coffee is then sold to soft drink manufacturers, as well as being sold in powdered form. It’s perfectly safe for human consumption, but if it’s a natural product you seek, you should steer clear.

However, in its original form caffeine is perfectly natural and can give you the boost you need for your workout. Instead of consuming a pre-workout shake that comes loaded with caffeine and a host of other synthetic ingredients, just have a strong cup of coffee. You’ll get the same stimulation, but without all the added fillers that these supplements so often contain.

Coffee was the pre-workout drink of choice before the supplement industry built a market based on pre-workout stimulation. And for many natural bodybuilders and fitness fanatics, a strong cup of coffee is still the preferred way to go. To get your organic coffee fix, check out Grind.

Protein Powder

Protein powders are not just the reserve of bodybuilders, or at least they shouldn’t be. There are a number of benefits associated with regular consumption, not least of which is increased muscle synthesis, which leads to muscle gain and can contribute to fat loss. Consumption of protein along with strength training has also been shown to be an effective preventative treatment for sarcopenia, which is a degenerative loss of muscle mass and increase in body fat.

Protein can help you to build, repair and retain muscle, but you probably knew that already. So how else can it benefit you? Well, there are several studies out there connecting consumption of protein supplements with a reduction in blood pressure and a decreased risk of diabetes.

Protein supplements may also be able to help build the body’s natural defenses by boosting antioxidants. One of the most important antioxidants is glutathione, which is actually produced by the body. The supply of this antioxidant is dependent on the amount of cysteine we consume, with protein being one of the best sources of this.

Just make sure that the protein you consume is organic and free from an artificial ingredient, like our Organic Vegan Protein Superfood.

Amino Acids

Natural Workout Supplements

Branched-chain amino acids are not produced by the body, but they are found naturally in the food we eat and are considered essential to trigger protein synthesis. In other words, without BCAAs, there would be no muscle growth.

You will find BCAAs in most of the protein that you consume, but professional bodybuilders and strength athletes also benefit from consuming additional BCAAs throughout the day, especially when entering a calorie deficit and looking to preserve muscle. We have our own brand of BCAAs here on Morelli Fit, combining the highest quality amino acids with a subtle natural flavor that makes daily consumption enjoyable and easy.

There is also an electrolyte blend to keep you pushing through those final reps. Speaking of which…

Natural Gatorade Alternatives

Gatorade is basically just sugar and coloring. It’s not natural and it’s not the sort of thing you should willingly be putting in your body. You don’t need it either, because there are many healthy, natural alternatives out there that will keep you hydrated and will also provide an additional burst of salts, sugars, minerals, and amino acids to give you an extra push in the gym.

One of the best drinks for this is coconut water. It is loaded with potassium, has zero fat and very few calories. It does have a low sodium content and very few carbohydrates, which is not ideal, but it forms a solid base for a workout drink of your own creation. And unless you’re a professional athlete training for hours on end, you don’t need those carbs or that sodium and coconut water will be much better for you than calorific and synthetic Gatorade.

If you can’t stomach the taste of coconut water then try watermelon juice instead. It’s not quite as popular, but it should be. It tastes great and it comes loaded with hydrating minerals. There is also a healthy dose of lycopene in watermelon juice, a phytochemical that is currently receiving a lot of attention for its cancer-killing properties.

Superfood Mixes

Build Muscle Fast

Not everyone likes eating vegetables and if you’re one of the countless Americans who dread their daily dose of greenery then it can be difficult to get the essential nutrients you need. That’s where green food or “superfood” mixes such as Detox Organics comes into play.

It is an all-natural, all-organic superfood concoction that gives you a wealth of vitamins, minerals, and enzymes without the need to spend a small fortune at WholeFoods or to work greenery into every meal that you eat. Obviously, real food is always the best way to go and it’s wrong to suggest otherwise, but supplements exist out of a necessity for convenience.

They exist because we don’t always have the time, the money or the inclination to eat a complete balanced diet and to do everything the “right” way. And when it comes to optimum health and wellbeing from a 100% natural supplement, these mixes are perfect.

Some supplement companies are even mixing them with protein and advising on post-workout consumption, but recent research suggests that mega-dosing with antioxidants after a workout can hinder muscle growth and these superfood mixes are packed with antioxidants.

So, by all means, buy them and drink them once or twice a day, but try to avoid combining them with post-workout shakes and make sure you buy organic, otherwise, there is just no telling how many pesticides, preservatives, and other nasty chemicals will be mixed in with those potent greens.

Dark Chocolate Health Benefits

Milk chocolate is a highly sweetened, fatty confectionary that doesn’t do much for improving your health, except for making you feel a little happier. The same goes for white chocolate. But before all of that cocoa butter and sugar is added, chocolate is a veritable superfood and one that provides you with a host of health benefits.

These dark chocolate health benefits will give you all the reasons you could ever need to indulge in chocolate. It doesn’t get much better than that! 

⚡️And if you like chocolate, be sure to try Detox Organics, an all natural chocolate superfood!

Dark Chocolate Can Fight Cancer-Causing Free Radicals

Free radicals are unbalanced compounds that the body creates in response to a number of processes, increasing as we become more exposed to environmental toxins such as household chemicals and cigarette smoke. These free radicals can cause significant damage to living cells and may lead to cancer.

 

We can’t stop the production of free radicals as they are still formed even without environmental stress. But we can combat them and limit the damage they do, and that’s where the antioxidants in chocolate come in. Antioxidants are thought to be at their highest concentrations in fruits and teas, but dark chocolate has some of the highest levels of any food. These antioxidants are present in the form of polyphenols and flavonoids, the same ones you will find in tea and wine, but in a greater proportion.

dark chocolate health benefits

Heart Health

The flavonoids that work to reduce the threat of cancer can also help to keep your heart healthy. When consumed in moderation they have been shown to lower the risk of high blood pressure and to make the transition of blood smoother, thus reducing the risk of strokes and blood clots.

A 2007 study gave participants either dark chocolate (rich in flavonoids) or white chocolate (containing no flavonoids) for two weeks and noted that while the white chocolate group saw no improvement, the dark chocolate group experienced a notable improvement in blood circulation. The fact that these benefits were noted in just two weeks suggests that the improvements to overall health could be instant, but the long-term benefits are also clear. A 2015 study looked at a considerably large group of people over an extended period of time and noted that a higher flavonoid intake through the consumption of dark chocolate led to a reduced risk of cardiovascular events.

Improved Cognitive Function

Regular consumption of a moderate amount of dark chocolate may help to improve cognitive function, aiding with everything from memory to mood. The flavonoids are once again the cause of these purported benefits, with studies showing that they can have a direct and almost instantaneous effect on memory and reaction time, with other studies showing an improvement in blood flow and oxygen levels, which backs up these claims.

Healthy Cholesterol Balance

Cocoa butter contains saturated fat. However, along with this saturated fat is a monounsaturated fat known as oleic acid, which is the main component of olive oil. Obviously, anyone looking to increase their consumption of this oil is better off adding olive oil to their diet than dark chocolate, but when you combine the effects of this monounsaturated fat with the negative and neutral fats in the cocoa butter, you have a rounded cholesterol profile. And as we know from the studies done on eggs and other fatty foods once thought to be unhealthy, such a profile can help to promote overall well-being.

A study that backs this up was done as far back as 2008 and showed that cocoa butter and its varied profile of fats was responsible for an improved lipid profile in the participants of the study.  Consumption of chocolate, therefore, may be able to help “correct” the balance of cholesterol in your body, increasing the levels of HDL (good cholesterol) and decreasing the levels of LDL (bad cholesterol). 

dark chocolate health


Should I Consume a Lot of Dark Chocolate?

While there are many benefits to dark chocolate, you should avoid going over the top and trying to consume a huge amount every day. By all means, use it as a treat. It makes for a great cheat meal, especially if you happen to love the sharp, bitter flavors found in rich dark chocolate. In small amounts it has a potent flavor, it doesn’t add many calories or much fat and it still gets across some of those dark chocolate health benefits.

But if you’re consuming large amounts of the stuff on a regular basis then you could be offsetting those benefits. 100 grams of dark chocolate contains over 500 calories and nearly 100% of your RDA of saturated fat. You can have too much of a good thing and this would be far too much.

To get the benefits you only need to be consuming a couple squares a day or even just every now and then. The main takeaway from this article should not be that you need to consume dark chocolate every day, but that you shouldn’t feel guilty about having a few squares every now and then and that you should always choose dark chocolate over milk and white chocolate.

Also, it’s important to note that the flavonoids that make dark chocolate such a healthy snack can also be found in wines, teas, fruits, and vegetables. The concentration is usually not as high, but by eating a balanced, nutritious diet you’ll be getting your fair share and the occasional square of dark chocolate will simply give you that little bit extra.

 

Site by codeart.mk