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 April 2018

Orange Creamsicle Smoothie

Orange Creamsicle Smoothie

Looking for a super sweet and creamy drink for a summer’s day? Don’t like the idea of drinking something high in sugar/fat? Then we have the perfect solution for you.

The Orange Creamsicle Smoothie is loaded with amino acids, thanks to the inclusion of our all-natural BCAAs, and it also contains a healthy serving of protein and natural sweetness. It’s high taste, low calorie and virtually no sugar.

It beats a diabetes-inducing sweet tea any day!

Ingredients:

  • 1 cup coconut milk
  • ½ cup plain yogurt
  • 1 orange, peeled and quartered
  • ½ carrot, peeled and chopped
  • ½ tsp vanilla extract
  • 1 scoop All Natural Orange Dreamsicle BCAAs
  • 1 cup ice cubes

Instructions:

Add all ingredients to a blender and blend until smooth. That’s it!

If you want an extra kick, simply take it with our natural metabolic enhancer BOOST for the cleanest energy you can get.

Serves 1

 

10 Minute Workouts

Are you too tired, too stressed or too overworked to spend an hour at the gym? We get it, life is hard, demanding—things get in the way. But you don’t need to spend hours sweating in the gym to stay fit and healthy. Every little help and even the shortest workout can be hugely beneficial for your health.

These 10-minute workouts can be performed during a lunch break before you go to bed or even before your morning shower. They are short, but there are 5 of them so you have one for each weekday and they’ll target all major muscle groups at that time.

If you have time, you can warm-up for 5 to 10 minutes before all of these. Anything that raises your body temperature and heart rate will be fine. However, the exercises don’t use weights and don’t apply much tension to your muscles, so there is minimal risk of injury anyway and most of these workouts could be used as a warm-up.

10 Minute Ab Workout

ab workout

Your abs are a little more resilient than your other muscles so you can push yourself a little harder and for multiple times a week. But if 10 minutes is all you have, fear not, as it’s still enough for one grueling routine that will activate every muscle in your core.

  1. Lie on your back with your knees bent and feet together.
  2. The exercise begins when you extend your legs and gradually lift them until your buttocks raise slightly off the floor. Once in this position, lower them gradually and then repeat for 2 minutes.
  3. Finish with your legs halfway between the highest and lowest positions of the previous exercise and, with your feet still together, begin to draw a figure of 8 in the air, completing a range of motion that takes your legs near your chest and down near the floor. Perform for 2 minutes.
  4. Turn over so that you’re lying on your front.
  5. Get into the push-up pose, with back and legs straight, and hold for 45 seconds.
  6. Rest for 15 seconds.
  7. Support your weight with your forearms and hold that position for another 45 seconds.
  8. Rest for 15 seconds.
  9. Repeat steps 6 to 9 twice.

⚡️ The Six Pack Finisher program will get you abs by showing you how to eat and train!

10 Minute Tricep and Shoulder Workout

This will mainly work your triceps, helping to blast those bingo wings. If you’re new to tricep workouts you might need to perform alternative pose exercises, using your legs/knees to support you. It’ll take the pressure off your upper body but will still apply enough tension to work those muscles.

  1. 10 x Dips: Sit on the edge of a chair or box with your weight supported by your arms and your fingers pointing forward. Lower yourself down, press yourself up, and repeat.
  2. 10 x Close-Grip Push-ups: Do 10 push-ups with a close grip (hands close together) and your elbows tucked in. If you can’t do standard push-ups then try doing alternative push-ups.
  3. 10 x Close-Grip Wall Push-ups: Lean against the wall in the close-grip push-up pose. Press yourself away from the wall while keeping your legs straight.
  4. Rest for 1 Minute.
  5. Repeat 2 more times.

10 Minute Shoulder and Chest Workout

This workout uses similar exercises to the ones performed in previous workouts, but with slight variations to focus more on your shoulders and chest.

  1. 10 x Wide Push-Ups: Place your hands wider than your chest, applying tension to your chest and shoulder muscles instead of your triceps. Your elbows should bend away from your chest this time.
  2. 10 x Wide Wall Push-Ups: As above, but using the wall for support.
  3. 30 Seconds Plank: Adopt the push-up pose with a wide-grip and hold it.
  4. 30 Seconds Alternative Plank: Drop to your forearms and hold for 30 seconds again.
  5. Repeat steps 1 to 4.

10 Minute Lower Body Workout

lower body workout

This 10-minute workout will add some definition to your lower body, reducing the fat around your thighs and buttocks and also burning a few dozen calories.

  1. 20 x Raises: Stand with your feet slightly apart and raise your heels until you’re standing on tiptoes. Gradually lower to the starting position and repeat.
  2. 10 x Bum Lifts: Lie on your back with knees bent and arms by your aide. Slowly thrust your hips upwards until your bum is level with your thighs and back, hold, lower, and then repeat.
  3. 20 x Jumping Jacks: Also known as “star jumps”, these begin with legs straight and arms by your side and the goal is to jump and throw these outward so you land with feet apart and arms out like a star.
  4. 10x Crunches: Get into the sit-up position with your hands behind your head and then crunch your abs forward. You don’t need to bend all the way up. Save your spine.
  5. 1 Minute Rest
  6. 20 x Leg Raises
  7. 10 x Bum Lifts
  8. 10 x Crunches

10 Minute High-Intensity Workout

This will push your body hard in a short space of time. It’s a high-intensity workout designed to be performed without rest. It may only last for 10 minutes, but it’ll feel a lot longer by the time you finish.

  1. 20 Jumping Jacks
  2. 5 Push-ups
  3. 5 Sit-ups
  4. 20 Jumping Jacks
  5. 10 Push-ups
  6. 10 Sit-ups
  7. 30 Seconds Jogging on Spot
  8. 15 Push-ups
  9. 15 Sit-ups
  10. 20 Jumping Jacks

⚡️Get a real high-intensity workout with HIIT Max, our #1 HIIT program!

The Ketogenic Diet

Keto Diet

Few diets have divided the health and fitness community quite as much as the ketogenic diet. Labelled by some as a fad and others as a weight loss miracle, this diet is a high-fat, low-carb diet that is actually prescribed by doctors to help reduce epileptic seizures in children.

But what is the keto diet, what are the principles and are the diet’s detractors right, or is this truly an effective, fat-burning diet?

We know that programs like 7 Day Detox and HIITMAX have proven to be effective, natural ways of losing a lot of weight, but what about the keto diet?

How Does the Ketogenic Diet Work?

The ketogenic diet works by depriving the body of glucose, a primary energy source and one that we mainly get from carbohydrates. When there is not a sufficient amount of glucose to fuel the body, the liver produces something known as “ketones”, which then provides the fuel.

Ketones are synthesized from fat and the more of this the body has, the more will be produced. Once insulin levels drop the body enters a stage known as “ketosis” in which it switches to using fat as a primary energy source. And because the body is wrapped in insulating layers of fat, the weight loss begins.

Contrary to what you might think, the ketogenic diet should not leave you feeling tired and rundown all day as your body still has an energy source. It is also effective in reducing hunger.

The body also produces ketones when you fast and when you drastically reduce your calorie intake. The ketogenic diet is simply a way to trigger this process without starving yourself of essential nutrients.

Is the Ketogenic Diet Right for me?

It’s not recommended for everyone and there are some situations in which you will need to first consult with your doctor or to get some additional support. These include times when:

  • You are breastfeeding
  • You are on medication
  • You have a preexisting illness

Foods to Eat on the Keto Diet

Ketogenic Diet

The ketogenic diet is not an excuse to eat foods rich in saturated fats, nor is it a ticket to eating all you want without worrying about weight gain. You still need to focus on healthy eating, but you can take a few more liberties than when you’re trying to eat a healthy, balanced diet.

Most keto diets recommend that you consume fewer than 50 grams of carbs a day, with some recommending no more than 20. Foods that are very low in carbs include:

  • Fish/Seafood
  • Meat
  • Cheese
  • Non-Starchy Vegetables (usually anything grown above ground)

Foods to Avoid on the Keto Diet

The reality of this diet can be a shock to anyone who goes into it thinking that they can eat what they want and enjoy the dieting process, because many of the comfort foods we like to binge on are rich in carbs and are therefore out of the question.

The following foods will likely push you well above your daily dose of carbs in one sitting:

  • Pizza
  • Pasta
  • Bread
  • Rice
  • Wheat
  • Pancakes
  • Waffles
  • Fruits
  • Cereals

You will also need to keep an eye on the sugar that you consume as it’s often used to improve the taste of many processed foods, as well as being added to coffees, teas and many other things we consume on a daily basis. And don’t think you can just substitute it for honey, because as far as the keto diet is concerned, it’s just as bad.

Finding an effective sugar substitute that doesn’t pile on the carbs can be one of the trickiest aspects of the ketogenic diet for anyone used to a high-sugar diet.

What to Drink on a Keto Diet

Keto Pills

Coffee and tea made with carb-free, all-natural sweeteners like stevia can satisfy your need for caffeine on the keto diet, but water is usually the best choice. Juices, smoothies and soda will send you over your carbohydrate limit and are best avoided.

Try our all-organic GRIND COFFEE BLEND for the best and healthiest coffee.

Alcohol on a Ketogenic Diet

Alcohol is never a good idea if you want to lose weight, but there are better choices if you can’t say no to an occasional tipple.

Beer and cocktails are probably the worst things you can drink on a ketogenic diet, but red wine will give you the alcohol you need without all those extra carbs. Sprits are even better, but remember that all alcohol is calorific and will therefore only slow you down on your weight loss journey.

Which Celebrities Use the Keto Diet?

Halle Berry is one of the most famous names that has been linked to the ketogenic diet, and she has been quite vocal in her support of it. She claims that it helps with her diabetes and also allows her to eat healthy fats all day long.

Gwyneth Paltrow, who seems to have been linked with every diet going, is also a proponent of the keto diet. Just like Halle Berry, she’s an ageless beauty who manages to remain elegant and trim despite having children and despite the tides of time working against her, but she also started a lifestyle company that endorses vaginal steaming, so maybe we should take what she says with a pinch of salt.

It’s not just actresses either. Former world champion heavyweight boxer Tyson Fury is currently said to be using this diet in order to get back into shape. The diet was recommended by a nutritionist that the Fury team drafted in to help cut the British boxer down to size. His calorie intake was said to be 3,500, so it’s likely a lot more than the average dieter, but the principles of the diet were the same.

The Ketogenic Diet and Epilepsy

In the UK and the US, this diet is widely prescribed for children who don’t respond well to other treatments. In the UK, the National Institute of Health and Care Excellence, which oversees the National Health Service (NHS) for the Department of Health, recommends that it be prescribed for children only. That’s not to say that it’s somehow dangerous when utilized by adults for weight loss purposes, but that it’s not as effective in adults with non-responsive epilepsy.

Are Raspberry Ketone Pills a Scam?

Yes, pretty much. Your body can enter a ketogenic state simply by following the guidelines mentioned above and there is no proof that these pills will assist with that process. What’s more, ketone pills operate on the boundaries of the supplement industry. They are unregulated, not produced by well-known and reputable companies, and don’t always contain what’s on the label.

And just like the acai berry cleanse craze, these pills are often used to trap buyers into subscriptions that they can’t get out of. They make unsubstantiated claims, they use labels like “Endorsed by [Insert name of celebrity]” and “Backed by medical experts” to get you to part with your money, even though a simple Google search will tell you that none of that is true.

These pills are one of the biggest reasons why the ketogenic diet has a bad name in many circles, because when people hear the name “keto” they automatically think of the raspberry ketone scams, as opposed to the clinically proven diet.

Even if there is the tinniest slither of truth to the claims that raspberry ketones are effective, it’s not a product you should be buying into until those scams disappear.

Chocolate Chip Protein Cookies

Makes 10 cookies

Ingredients:

  • ⅓ cup coconut flour
  • 1 scoop Organic Vegan Protein Superfood
  • 2 tbsp coconut sugar
  • ¼ tsp salt 
  • ⅓ cup coconut oil, melted
  • 2 tbsp maple syrup
  • 2 eggs, beaten
  • 1 tsp vanilla extract
  • ⅓ cup chocolate chips (or your favorite chocolate bar, chopped)

Instructions:

Preheat the oven to 350°F. Line a baking sheet with parchment paper.

In a bowl, mix together the coconut flour,Organic Vegan Protein Superfood, coconut sugar, and salt. Add the coconut oil, maple syrup, eggs and vanilla and mix to combine. Stir in the chocolate chips.

Allow the batter to sit for 15 minutes to firm up. Roll into small balls and place on the baking sheet. Use your hand to flatten each cookie. 

Bake for 14-16 minutes, or until lightly brown on the bottom.

 

Berries and Cream Smoothie

Berries and Cream Smoothie

Say no to high-sugar smoothies and fruit juices and create your own superfood drink instead. This Berries and Cream Smoothie contains only natural sugars, with the addition of some low-calorie ingredients that serve to boost the flavor and the nutrient content.

If you want an extra kick, try a drop of freshly brewed GRIND COFFEE or a scoop of DetoxOrganics. The former will add a stimulating lift, the latter will give you even more nutrients.

Ingredients:

  • 1 ½ cups frozen raspberries
  • 1 cup coconut milk (full-fat canned for the creamiest smoothie)
  • ½ cup water
  • 1 scoop Organic Vegan Protein Superfood
  • ¼ small beet, optional
  • 1 tbsp lemon juice
  • ½ tsp vanilla

Toppings: coconut flakes, chia seeds, frozen raspberries

Instructions:

Add all ingredients to a high-speed blender and blend until smooth. Top with whatever you have on hand!

And if you like this then you should also try our other exciting drink recipes, including High-Protein Mocha, and the amazing Orange Creamsicle Smoothie!

 

Best Home Gym Gear

You have no doubt seen the home-gyms that sell for upwards of $500 and provide an array of fixed exercises. They look great on paper and seem reasonably priced, but they’re not quite what they seem. The levers and mechanisms tend to be slow and prone to sticking. The parts are often made from cheap plastics, and the wires are not capable of handling heavy weights. You get what you pay for.

The bad news is that high quality fixed weight machines cost a lot of money and are better left in commercial gyms. The good news is that you don’t need these machines or their flimsier, cheaper counterparts to create your own home gym. With a couple of hundred bucks and a little free space in your home, you can create a home gym that will help you to achieve your fitness goals with ease. Use the following gear and pair it with your workout program, such as Real Mass

6. Cardio Essentials

If jogging isn’t your thing and you would rather do your cardio workout at home, then you will need some equipment to make your life easier. There are plenty of aerobic exercises and even CrossFit programs that you can do, but boxing or mixed martial arts equipment is usually more effective. It’ll give you a complete cardio workout while also helping to strengthen your wrists, triceps, shoulders, and back.

Hitting a heavy bag is also a great way to relieve stress, and because it’s fun, it means you won’t dread those cardio days.

If you have a strong support on which to hang a chain, then opt for the heavy bag and maybe a speed bag. If not, then you can get a free-standing bag that has a hollow base which you fill with sand or water. This will provide the resistance needed to stand up to the force of your punches without threatening to rip a hole in your ceiling.

For an even cheaper cardio workout, get a jump rope instead. It will improve your hand-eye coordination, increase your heart-rate and give you a full-body workout—ideal whether you’re warming up or performing cardio.

5. Medicine Ball 

home gym medicine balls

Medicine balls are cheap and don’t require a great deal of space, but they can add an extra dimension to any warm-up or cardio session. Medicine balls are often misused by beginners who see them as a replacement for dumbbells and use them to perform overhead presses, bench presses, and tricep extensions. But if a dumbbell can do it better, then you should be using a dumbbell.

Medicine balls should be used for explosive movements, whether you’re throwing the ball to the ground or tossing it into the air. The best way to use medicine ball is to incorporate it into a complete, full-body movement that culminates with you tossing the ball as high and as hard as you can into the air.

Just don’t try to catch it. The goal is to force some explosive tension into your muscles, not to break your nose.

4. Pull-Up Bar

You can purchase a readymade pull-up bar that locks into your doorframe, either as a permanent fixture that is screwed and bolted into place, or a temporary one that locks in but can be easily removed.

Pull-ups, just like push-ups and sit-ups, are often ignored by beginners in favor of fixed weight exercises. But an effective workout is built on compound exercises and maximum tension—it’s not the result of using the most expensive machine in the gym. So don’t dismiss pull-ups entirely and find a way to work them into your split.

Simply by changing the positioning of your hands, opting for close grips, wide grips, palms facing and palms away, you can activate all major muscles in your upper body. It’s not an easy exercise to perform if you’re carrying around extra weight and/or have yet to strengthen your upper body, but it’s worth putting in the effort to get to a point where you can perform several sets at different positions without issue.

3. Resistance Bands

Elasticated bands are cheap, but they make for a great addition to a warm-up, a bodyweight exercise, and even a cardio session. They work by providing that extra bit of resistance, which means your muscles are put under even more tension, forcing them to work harder and ensuring they break down and rebuild faster and bigger as a result.

You don’t need a full set of fancy bands. A simple piece of stretch tubing with handles on either side will suffice. It can be used to hook around door frames and even pull-up bars, allowing you to perform exercises that would otherwise be out of reach for home gym enthusiasts, including certain upper body presses, raises, and extensions.

2. A Bench

A bench that can be placed at different inclines and declines is an essential piece of equipment for weightlifters. If you have the room and budget for a power rack to stand above it then even better, but the bench is the most important thing. It doesn’t need to have a barbell rack; it doesn’t need to have leg extenders. These are useful extras, but if your budget doesn’t allow for them, then you can live without.

You can pick up a basic workout bench for under $20 if you buy secondhand and it will serve as the basis for countless dumbbell and bodyweight exercises. The different angles provided by the incline and decline will help to target key muscles during compound exercises, allowing you to switch-up those bench presses, flys, and other key exercises.

1. Dumbbells ($50 to $400)

Whether you’re looking to add muscle or lose weight, a set of dumbbells is essential. They can be used to complete a wide range of exercises, all of which can be scaled up or down by adding and removing weights. A complete set of dumbbells shouldn’t cost you more than $100, but you can scale up to make life easier for yourself.

If you’re on a budget or have limited space, then avoid fixed-weight dumbbells. A complete set will cost you a small fortune, and your home gym likely won’t be big enough to store them all. Instead, opt for adjustable dumbbells that allow you to add and remove plates or, if you have the budget for it, a set of selectorized dumbbells, such as those made by Bodymax and Powerblock. 

These high-tech dumbbells will cost you upwards of $400 but are more convenient and easier to store. And, if you are looking to build lean muscle with the Real Mass program, these will help you gain up to 10 pounds in mass!

Fat to Fit

Fat to Fit

Anyone who makes the decision to go from fat to fit and actually follows through with a workout and diet plan should be commended. Any effort you put in will reflect on your waistline and there is no single right way to lose weight or get fit.

However, there are ways that you can make this transition without risking harm to your muscles, joints and even your cardiovascular health. There are also ways that you can make the process easier and more manageable, which is where these 10 rules for going from fat to fit come in.

Get help going from “fat to fit” with HIITMAX. Find your own personal training program today.

10. Take Small Steps

You’re not going to lose all of the weight overnight and quite frankly, you wouldn’t want to. Such drastic weight loss can alter your metabolism, send your body into starvation mode and increase the odds of rebound weight gain. You also want to avoid going from a fast food diet straight to a diet where you abstain from everything that is bad for you and focus only on the good.

The more hurdles you put in front of yourself, the higher the chance that you will trip, fall and land short of your goal. Instead, take things easy. Set small goals and don’t try to do too much at once. If you haven’t exercised in a long time, then don’t spend hours in the gym or try jogging around the block several times. Walk before you run—literally. If you’re used to fatty, processed foods then start replacing unhealthy meal with healthy ones, focus on cutting back as opposed to completely abstaining.

It will slow the process down, but it will drastically improve your chances of actually making it through.

9. Avoid Fad Diets

Go From Fat to Fit

Don’t fall for the latest celebrity diet and don’t assume that you can lose weight as easily as they do. They have personal trainers and nutritionists and they are afforded the time they need to work on their diet. If you live a busy life, have kids, are on a budget or work a demanding job, it’s just not as easy.

Not to mention the fact that these fad diets either consist of starving yourself, consuming unsafe weight-loss supplements or using some kind of magical cream, lotion or milkshake that will reduce the size of your bank account but not your waist.

Eat well and eat clean with a superfood mix like DetoxOrganics.

8. Eat More Protein

Protein

Thanks to something known as The Thermic Effect of Food, if your daily calorie allowance has a greater composition of protein than usual, then your body will burn more of those calories for basic metabolization. That’s because your body uses some of the calories you consume to process the food you eat and it uses a greater proportion of protein than anything else.

In fact, as much as 35% of the protein you consume may be used by your body in this manner. Protein will also help with muscle synthesis and the more muscle you have, the higher your metabolism will be. Just don’t go overboard. Your diet should be around 35% protein and no more.

Don’t get sucked into a no-carb, high-fat diet either. By all means cut down on carbs, but don’t eliminate them from your diet entirely. If you’re exercising on a regular basis then your body will need those carbs to fuel you and if you starve it of this essential fuel then it will begin to breakdown muscle as well as fat.

7. Give Yourself Time to Heal

To get fit you need to push yourself. But if you push yourself too much at once then you’ll be feeling the effects for days on end. As mentioned above, it’s all about taking small steps and when it comes to exercising, whether you’re running, playing sport or lifting weights, you need time to heal.

Your body uses this time to grow muscle and time out of the gym is as essential as time in the gym if you want to grow muscle. It will also help you to avoid severe cases of muscle pain, known as DOMs (Delayed Onset Muscle Soreness). A little pain the next day is fine and normal, but a severe case needs to be avoided at all costs because nothing will derail your fat to fit goals like several days spent struggling to move and groaning in pain every time you move.

6. Lift Weights

Losing weight shouldn’t just be about cardio. You also need to lift weights at least 2 times a week. To avoid a week of severe DOMS, limit yourself to 2 or 3 sets per exercise and one exercise per body part. To begin with focus on key compound exercises like bench presses, squats and deadlifts, before adding more as you get comfortable with the process and as you begin to understand just how far you can push yourself.

You will burn a lot of calories doing strength training, as much as 10 calories a minute with push-ups and pull-ups, and more if you add dumbbells and barbells to your training. And as your muscles grow your metabolism will increase and you will burn more fat. It will also improve your definition.

5. Avoid Fruit Juices and Smoothies

Go Fat to Fit

Fruit smoothies and juices contain a wealth of healthy fruits, seeds, and vegetables, but those sugars are broken down and they lack the fiber and enzymes you would get from consuming the fruits and vegetables whole. There are also a lot of calories in these drinks and if you’re looking to lose weight it could push you over your limit.

By all means, eat fruit and vegetables. In fact, you should be working as many of them into your day as you can. But don’t assume that smoothies and juices are just as beneficial, because they are not.

4. Fill-Up

To keep those hunger pains away make sure you consume the right foods. Simple sugars and fats won’t fill you up and keep hunger at bay, but complex carbs, quality proteins and fiber will. A breakfast of oats and egg whites will give you plenty of protein and fiber and it will also steadily release energy throughout the day, avoiding those brunch-time sugar cravings.

Beans, vegetables—anything that has soluble fiber will fill you up. If you currently have an insatiable appetite and aren’t getting enough satisfaction from your reduced calorie intake then look to foods like Konjac noodles, which are made from a unique Asian plant that basically forms a gelatinous plug in your stomach, forcing your body to digest slowly and therefore keeping you fuller for longer.

You can also try slowing down when you eat. Fast eaters are known to pack on more pounds than their slower counterparts. There could be a number of reasons for this, from a change in the body’s hormones to the signals of satiation that the stomach sends to the brain. But the reason isn’t relevant, the only thing that matters is that it’s effective.

3. Drink Tea

Drinking Tea Benefits

Black tea, green tea, matcha tea—any form of tea is good for you and will also help to speed up your metabolism. Caffeine has been shown to increase the metabolism and seems to have a greater impact on overweight individuals. There isn’t as much caffeine in tea as in coffee, but it’s packed with antioxidants, it’s hydrating and it’s much better for you overall.

If you can’t stomach the taste then a cup of coffee or two will suffice. Drink before a workout and when you wake-up to kick-start your metabolism and give you the energy boost you need.

2. Keep Track

You need to keep track of every mile that you run and every meal that you eat. By keeping a meal journal you can better understand just how many calories you are eating every day and how much of that is protein, carbs or fat. Don’t worry about spending hours keeping all of this detailed info documented, just use an app like MyFitnessPal and invest in a Fitbit if you want to make life even easier.

A meal journal will provide some clarity and you might be surprised at just how much you actually are eating compared to how much you thought you were eating. A fitness journal will give you some goals to aim for and some satisfaction at achieving them. After a few weeks on this road, you will reach a plateau of sorts and you will begin to feel like nothing is happening and that you haven’t achieved anything. Being able to look back over your progress and to prove to yourself just how big of a leap you have taken will provide the motivation you need to kick those doubts to the curb and push on.

1. Finally…Have Fun!

Don’t forget, this process should be fun. Yes it’s a chore and yes there will be difficult times ahead, but if you can take satisfaction in what you are doing, if you can enjoy the process or even just the end goals, then you have already won the battle. From there you just need to go on and win the war.

Ideal Body Fat Ratio: What is Your Body Fat Percentage (Measurement Options and Tips)

One of the biggest mistakes that people make when trying to lose weight is to focus on the scales. If you get a good set then they will give you an accurate reading of your total body mass, but it doesn’t quite paint a complete picture.

That’s because total body mass also factors in the lean mass of your muscles. When you’re trying to lose weight you will also be building muscle, whether because the basic bodyweight and aerobic exercises you’re doing are stimulating growth, or because you’ve been advised (as you should) to lift weights. If you lose fat and gain muscle then you’ve taken a huge leap towards your goals, but because your mass likely won’t change much, this won’t reflect on the scales.

It can work the other way as well. How many times have you started a diet, watched as those scales have plummeted in the first week or two and then lost your motivation when you have failed to maintain that weight loss? That’s because a lot of that early weight loss was water, not fat. When you overeat and consume unhealthy foods your body is flooded with sodium, which retains excess water in your body, bloating you. When you start to eat healthily, as you would on a Custom Meal Plan and cut that sodium down, that excess water floods out, meaning you will weigh less and be less bloated, but won’t necessarily have any less fat.

Forget about the scales and stop concerning yourself with how much you weigh. Focus on your body fat percentage—this is what will give you an accurate representation of how well you are doing and how fit you are becoming.

How to Measure Body Fat at Home

There are a few ways that you can measure your body fat without opting for the full water displacement services used by the professionals. However, not all of these methods are effective and some will give you a reading that is nowhere near as accurate as you need it to be.

  • BMI Indexes: These indexes are great if you fall into the “average” spectrum and don’t lift weights (they can’t differentiate muscle from fat). But you’d be better off using a pair of scales, which tells you just how useless these indexes are.
  • BIA Scales: Bioelectrical Impedance Analysis is effective when used on a large scale, but not when implemented in scales designed for home use. They send electrical signals through your body and these can effectively measure fat content, but if the scales are for standing on then it will only give an accurate reading based on your legs and if they are handheld the reading will only be accurate for your arms. Your body retains fat differently throughout, so this is not an accurate measurement tool.
  • Calipers: The cheapest and best method for measuring body fat at home. There is no one-click solution and you will need to learn a technique, which is why this method is not as preferred as the “quick-fix” options above. But it is the best way to understand your body fat.

How to Use Calipers

There are two kinds of calipers: basic and electronic. The former often come bundled with a tape measure and will cost you less than $5. The latter will set you back several hundred dollars. The electronic option is better as the reading is more accurate, can be stored and is instant. But the cheap plastic calipers will suffice.

To use the calipers you just need to pinch your skin to the muscle using the finger and thumb of one hand, pull it up so that you can be sure you have only fat and not muscle, and then pinch the calipers into the fat fold to get a measurement.

You need to take three measurements:

  1. Halfway between the crease of your right arm and your right nipple.
  2. One inch to the side of your navel on the right side.
  3. Halfway between your knee and hip on your right leg.

You can use this free body fat calculator to get an accurate reading based on these measurements. Just select the “Skinfold” option and punch in your measurements.

What is the Ideal Body Fat Percentage for Men?

A man’s body has and needs less fat than a woman’s body. On average, young men will have a body fat percentage of between 20% and 25%, and this average gradually climbs as you go through the age groups, arriving at just over 30% in those over the age of 60.

The “overweight” level is 23%, while “obese” is classified as anything over 30%. The ideal body fat range for men is:

  • Athletic: 7% to 13%
  • Lean: 14% to 17%
  • Normal: 18% to 22%

What is the ideal Body Fat Percentage for Women?

The average body fat percentage for young women is over 30% and gradually climbs to more than 40% in those twilight years.

However, according to official body fat guidelines, women with 40% or more body fat percentage are “obese”, while anywhere from 32% to 39% is classified as “overweight”. If you are in the following percentile then you are in an ideal range:

  • Athletic: 14% to 20%
  • Lean: 21% to 25%
  • Normal 26% to 31%

Body Fat Percentage for a Six-Pack 

body fat percentage for six pack abs

A six-pack has become a status of athleticism and optimum health, even if that isn’t the whole truth. If you have strong abs, a low body fat percentage, and good genetics then your six-pack should show, but it takes a lot of work to get to that point.

Men and women in the “normal” category will not see any signs of a six-pack and even the majority of those in the “lean” category won’t see much. Women need to drop their body-fat to around 20% on average, while men need to reduce it to around 9%. You will start to see the beginnings of a visible six-pack before this, of course, but for those washboard abs, you need to reduce that body fat further. You will also need to be doing the right exercises, as shown in the guide Six Pack Finishers

The problem with reducing your body fat like this is that it is possible to go too low. Your body needs that fat, which is why it fights hard to keep it. It helps to regulate body temperature and plays an essential role in vitamin absorption. If you are a man, your body will need at least 3% (maybe more) to perform these basic roles. If you are a woman then this number climbs to 13%. If you go below this amount then you’ve hopped, skipped and jumped over the “healthy” line and are in very dangerous, potentially fatal, territory.

It’s not worth sacrificing your health or your life for visible abs, so don’t push yourself beyond—or even anywhere near to—those limits.

Mocha Frozen Coffee

Mocha Frozen Coffee Recipe

There is nothing wrong with caffeine if it is consumed in moderation and you avoid the powdered varieties, which can be produced using solvents.  To help you enjoy your organic Grind coffee we have created a few recipes, including this high-protein treat.

Ingredients:

  • 1 tbs cacao powder
  • 1 scoop Organic Vegan Protein Superfood
  • 4 oz unsweetened almond milk
  • 4 oz GRIND cold brew concentrate (double the intensity when brewing)
  • 1 cup (or more) of ice

Directions

Combine ingredients together in blender and blend for 30-60 seconds or until desired consistency.

Makes 1 serving (180 calories, 6 g carbs, 3.5 g fat, 27 G protein).

Recipe by Allie Ducote

 

Site by codeart.mk