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Good Carbs VS Bad Carbs

If there’s one nutritional topic that gets debated more than any other, carbohydrates would be it. Are all bad? Are some good? How many should you eat? When should you be eating them?

All are common questions you might find yourself asking.

The truth is that there are good carbs out there, you just need to know how to separate them from the bad. While all carbohydrates must be consumed in moderation in order to maintain your body weight and reach your goals, there’s no reason to cut them out entirely.

Let’s walk through bad carbs as well as the good carbs so you can see the difference.

Stay tuned after the video to see…

  • What are carbs
  • How can you tell the difference between bad and good carbs
  • Why you should pair your carb consumption with a great workout

What Are Carbs?

Before we get into the difference between good and bad carbs, it is important to understand what carbs really are.

Our diet is made up of three macronutrients: Carbs, fats, and protein. Carbohydrates are a macronutrient made up of carbon, hydrogen, and oxygen atoms.

The three main categories of carbs are sugars, fiber, and starches and the main purpose of these carbs is to provide the body with energy. To do this, most carbs are broken down into glucose or stored as fat to be used for later, with the exception of fiber, which is used to feed the good bacteria in our guts, which can then be used to for energy by cells.

⚡ Related: Learn why gut health is so important and how it can affect your foals

What Are Bad Carbs?

When it comes to bad carbs, the biggest question to ask yourself will be ‘is this carbohydrate processed?’ If it’s been altered from its natural state in any way, chances are, it’s a bad carb.

Classic examples of bad carbs include the breakfast cereal you wake up to each morning, the sweetened packet of instant oatmeal you may serve up as a snack, the white or whole wheat bread you use to prepare your mid-day meal, or the tortilla that you eat with your wrap.

Grains are another ‘no-no’ carb source, but most people let these slip by. They think as long as it’s a whole grain, it’s no problem.

Big mistake.

The problem with grains is that we as humans don’t possess the mechanisms to completely break these down in the body and therefore, they can cause problems.

What happens when you digest a gluten or wheat peptide is they force open the tight junctions in the stomach, which then leaves your immune system open to intruders. In the end, this can lead to inflammation development, eventually going on to cause major diseases including all the autoimmune diseases that are becoming so common in today’s society [1].

Stop eating grains and you can avoid many of today’s common immune disorders.

You’ll want to experiment to see how your body reacts. Myself, personally, I cannot even eat grains in any capacity. Even though this can be a good carb for many, as you’ll see below, when I added them back to my breakfast, I spent the next week feeling run down and like I was getting a cold.

Upon removing them, my symptoms cleared. It became obvious my body could not tolerate them. Trail and error are the best way to see how your body responds. Remove it from your diet for a minimum of 21 days, ideally one month to see if there’s a difference in how you feel.

What Are Good Carbs?

Which now brings us to the good carbs. Eat the right carbs and you’ll be well-fueled for your workouts, energized throughout the day, and maintain a revved up metabolism.

Some of the best carbohydrates you can eat include steel cut oats, Ezekiel bread, sweet potatoes, quinoa (which is a seed, not a grain), gluten-free rice cakes for snacks, white potatoes if you aren’t a fan of sweet potatoes, and white rice [2,3]. Many people will question eating white rice, but what you need to know is that brown rice will go rancid faster in the body, potentially causing greater problems. White rice, therefore, is the superior choice [4].

Vegetables aren’t considered to be ‘active carbs’ due to their very low caloric intake, you can eat them in abundance without worry and they will always offer great benefits to your health.

One of the absolute best carbs that you could be eating is the sweet potato and can help you lose more fat!

Now you are better equipped to make good carb choices. If you want more information on grains, I’d highly recommend picking up either Wheat Belly or Brain Grain, both books which shed light on this topic.

What carbs do you find you feel best on?

Can I Have A Workout To Go With Those Carbs?

I’m a firm believer in earning your carbs.

There’s nothing wrong with a high-carb diet … IF you train hard.

If you’re not hitting the gym, or even if you are, but you’re just on one of those run-of-the-mill generic routines that focus on cardio and machine training, you can’t get away with eating too many carbs. (Good OR bad.)

So the secret to eating more carbs while STILL burning body fat faster than ever?

Get on the right program.

That doesn’t mean you hop on the elliptical for a half hour a day, or attend your pump class twice a week.

You need something properly structured to your goals that focus on the perfect blend of metabolism-boosting, lean muscle-building weight training, and calorie-burning cardio.

When it comes to working out, it is about quality, more than quantity. With the right training program, you can easily eat carbs and reach your goals, no matter what those goals are.

⚡ Related: Learn how timing your carbs can help you reach your goals!

Lack Motivation?

Do you ever find yourself wanting to give up or asking yourself, “What am I even doing this for? Why continue?”

If you have, you are not alone. We get it, especially when it comes to sticking to your meal plan or sticking to your workouts. Sometimes, we tend to lose focus and we find ourselves lacking the motivation we may have had in the beginning.

When you first start out, you have that drive in you. You know what your goals are and you want them bad. You want them now and you are ready to do anything to get there. Give it some time, and that drive can start to fade as you realize it takes the time to reach your goals and they are not instantaneous.

Would you believe me if I told you we’ve all been there?

No matter what level you are at in your fitness journey, whether you love working out or are only a casual gym goer, whether you have been doing this for years or you are just starting out, we all want to be better and improve our lives.

Everyone wants to be better than they have been, and better than they are now, but sometimes, gaining the motivation needed to push ourselves further or to even get moving can be difficult.

Lack of motivation is something that we all deal with at one point or another and there are two main culprits. And as it turns out, these two these are the things we talk about the least.

When we lose motivation it is either because of we 1) get bored and so we no longer have the desire to continue, or 2) we aren’t seeing the results we wanted when we wanted and so we get frustrated and lose the desire to continue.

5 Ways to Stay Motivated While Losing Weight

  1. Change Your Routine: If you are completing the same workouts and same routine over and over again, it is really easy to get bored and lose motivation as the workouts become more of a chore, rather than something to look forward to. And you know what? Your body feels the same way. This could also be preventing yours from seeing the results that you want.Both your mind and your body adapt to doing the same routine and the same exercises time after time. This is why it is important to switch up your routines so that you stay interested. Every day should be something different so that you stay interested.
  2. Try New Food: Just as your workouts can get boring, we understand that your nutrition can get boring as well. When you eat the same thing over and over again, it can get boring, so make sure to switch it up. Be sure to follow us on social media, as we are always giving new recipes that you can add to your meal plans and keep them interesting and fun. Also, be sure to tell us what types of foods you want to see on your meal plans.
  3. Get Support: Sometimes we get times we get tired and lose motivation because we have no one backing us up. While we are always here for you at Morellifit, to help you achieve your goals, sometimes you need more. Sometimes you need someone you is physically there for you. Make sure you let your family and friends know of your goals so that they can cheer you on and be there for you.You can also get a workout buddy, who will be able to be there and make sure you get to your workouts. Someone you is in it with you and knows every struggle you are making. They can help to motivate you when you are feeling frustrated.
  4. Create a Plan: By having a plan, whether it be on a Custom Meal Plan or a workout plan, can help to make sure that you are organized and have a schedule to stick to. By getting on one of these plans, you can also make sure that you are doing the best you can for your body, whether it is by getting the right nutrition or by getting the right workouts in. Too often, we aren’t seeing results because we are not dialed in on our workouts or nutrient…through no fault of our own. Sometimes, it’s hard to know what little changes and tweak need to be done to get you to where you want to be. When we stop seeing results, we lose motivation.
  5. Get Information: Learn as much as possible about what you are doing. When we don’t know the details of what we are doing or why we are doing something, it can become frustrating. This is why it is important to learn as much as possible, so you can make the right decisions for yourself and when you do lose motivation, you can remind yourself why you are not only doing what you are doing but why you are doing what you are doing the way you are doing this. Get information by reading as much as you can. You can also follow us on Instagram (@morellifit) or Snapchat (@morellifit), where we are constantly trying to motivate you, keep things interesting and teach you how to stay healthy.

When you lose motivation it is so easy to become frustrated, especially if you are just beginning and are not sure what you are doing. When starting out or trying something new, we often lack the detail and advice needed to do things correctly, which can either lead to frustration due to a lack of understanding or a lack of seeing results from improper execution. When we get frustrated, we lose motivation.

Use these tips to stay motived and reach your goals!

 

Top 3 Proven Tips For Fat Loss

One of the most common comments I hear not only as a trainer – but from friends, family and online is:

‘How do you lose fat’

It should be simple, shouldn’t it? Eat less and move around more, right? Unfortunately, it’s not that simple.  With so much conflicting advice, I wanted to write this blog today to give you the 3 steps I have personally tested not only myself – but on thousands of others worldwide.

Keep reading after the post to learn:

  • How carb-cycling can help you lose weight
  • Why increasing your protein will help you fight fat
  • Reasons why you should focus on your training

I will also wrap up with my personal ‘formula’ for training success when it comes to fat loss. But first, let’s get you started with tip number 1:

Carb Cycle for More Fat Loss

If you caught my video the other week when I was dressed up as the Cookie Monster for Halloween (and if haven’t  you’ve got to check it out – not only do I look funny but it’s a great overview of carb cycling, you know I am a huge fan of carb cycling for fat loss?

Why? Because it works.

Period.

When you cycle carbs, you give your body one of the most effective ways of burning body fat – but without feeling like a zombie when you go fully low carb.

I come from a Paleo/Whole foods background. So it’s not like I don’t have experience with multiple eating lifestyles (as I like to call them). If you look at my early videos and pictures – the difference in my physique from when I used to follow that protocol, to what I look like now from carb cycling is night and day difference.

To make it work, you cycle from high carbs to low carbs over the course of a week. The thing about carb cycling is, not only is it super effective when it comes to leaning out – it allows you to have a weekly cheat or ‘free’ meal. This means you can stay committed to your physique goals, but you still get to have a life (and some fun!) with your family, friends or co-workers.

By the way, in the next week or so, I will be releasing my definitive book on carb cycling. So if you like the idea of trying this, and want to be told exactly how to make this work for you, and your lifestyle – keep an eye out for that.

⚡ Related: Learn Why Carb-Cycling is the Key to Losing More Fat, Fast!

Increase Your Protein Intake for Fat Loss

Protein is the cornerstone to successful fat loss regimen, and there are a few main reasons why you should make sure your protein intake is high enough.

Firstly, protein is fantastic for satiety – it’s is one of the most filling macronutrients, and can help keep cravings down. This is because it takes a long time for your stomach to break down the proteins to be digested, hence you feel fuller for longer.

This brings me neatly to the next great point when it comes to protein – TEF – also known as the ‘thermic effect of food’.  Don’t worry, am not going to take you through a science class! Today, all I want you to understand is that because protein is harder for the body to digest – it actually needs extra energy to break it down.

In fact, up to 15% of the calories in a protein meal are burned in digestion alone.

Finally, protein is crucial for your health. It allows your body to repair cells, and rebuild them. This is especially important if you are training regularly, as your body needs the building blocks of protein (called amino acids) to build muscle.

⚡ Related: Find Out How Much Protein You Should Consume on a Daily Basis

Focus on Your Training to Fight Fat

I promised I would share with you my personal training formula for fat loss, but before I do – I just want to break down exactly what I have seen work with myself, and thousands of times before.

For fat loss, you HAVE to get some form of weight training in. If you want to really ramp up your results, then you need to follow your weight training with HIIT (high-intensity interval training), such as something like HIIT MAX, which over 18,000 people have achieved success with to date.

Heck, I have even had personal trainers email me to say they use my program in their classes!

The above combination of weights and HIIT sounds like a lot, doesn’t it? But I am going to explain to you how everything you need to do can be done in one-hour max. That’s right, in just 60 minutes you can get your weight training, your HIIT training – everything you need for fat loss…nailed.

‘The MoreFIT Formula’

40 + 20 = Fat Loss

What that means is you are going to do 40 minutes of weight training, followed by 20 minutes of HIIT training. I bet you are thinking ‘how can I get my weights done in just 40 minutes’ Well, let me show you:

You need 4 pairs of alternate upper body and lower body exercises. So you could have shoulder press & squat, you could have chin up & box jumps, or even press ups & walking lunges.  Then, all you have to do is follow up with your HIIT training, and boom – maximum fat loss in just one hour.

There you go, my top 3 tips for getting a lean, toned physique.

Fat loss in a nutshell!

Carb-Cycle With Candy

Since having my kids, a holiday that is becoming a firm favorite of mine is that of Halloween.

I mean, how often do I get to dress up as one of my daughter’s favorite characters from Sesame Street? Oh, if you want to see WHO, then just watch my video below.

Anyways, Halloween is nearly always associated with candy. And cookies. And cakes. And chips. It’s a carb minefield! A common question I get asked is ‘what do I do over the holidays? Well, I’m going to tell you…

And keep reading after the video to learn…

  • How to set up a 3-day carb cycle
  • How to make your carb cycle work for you

So, what we are going to do is actually use all those tasty candy bars and treats, and use them in a ‘mini-carb cycle’. This will not only help us survive the night – but allow us to continue to cut body fat.

So how do we set up a 3-day carb cycle?

In this instance, we are going to use Halloween (Friday) as our base point, and work from there. I am going to break it down day by day so you know exactly what to do, and what not to do, so you don’t gain any unwanted weight over the holidays.

To get set this up, we need to be sure that there is a day either side of our ‘cheat day’, so in this case, it’s going to be Thursday and Saturday.

  • Thursday

This is where we cut our carbs, and we are going low carb. Now, what does low carb actually mean? Well everyone is different, and variables such as training, body weight and daily activity all come into play. But I’m going to make it really easy for you.

All I need you to do on this low carb day is take your body weight in pounds and divide it by two. That’s the maximum number of carbs you are going to have today. Sure you can do less, but definitely, don’t do more than this. Make sure you have eaten all of your carbs in the AM, as you need to keep the PM carb free

  • Friday (Halloween/The ‘cheat day’) 

Now by Friday, your body is going to be starved of carbs, and its basically going to be begging you for some. This is where we cheat. And we cheat hard!

 I want you to do one thing for me, though – I DON’T want you to feel bad for it.

Now as I mentioned above, everyone is different. You might be the kind of person that cheats by going crazy with carb-filled treats all day long, and that’s cool. Me personally, I like to keep most of my meals healthy then go nuts over a couple of meals and have everything I want.  Personally, I find it gets better results but whatever works for you is fine with me too.

  • Saturday

This one is the easiest to describe but can be the hardest to do, because when I say no carbs. I mean none. Nada. 

If you have been following me for some time, you will know I normally have two Quest bars on my low-carb days, and one on my no-carb days. But, after eating like crazy the day before, you have to be strict with yourself today.  Otherwise, the carb cycle just doesn’t work.

You have to starve your body completely of carbs on Saturday. The neat thing is that when you get to Sunday you will realize: ‘wow, this is what carb cycling is all about’. You will feel great and look great.

This is just is a 3-day version of what I go through in-depth with my new carb cycle-book – ‘Carb Cycle Max’ – which is coming out in a week or two.

What else do you need to know to make this work?

Well firstly, on your low-carb days you still need some energy. We are going to get that energy from fat. Not much, about 20-25 grams of fat max. You don’t want to go over this number as otherwise the carb-cycle won’t tap into those body-fat stores and you will undo all your hard work.

Secondly, on the no-carb day you might be a little bit more tired and have slightly less energy than usual; that’s totally normal.  Personally, I don’t find it too hard as, well, I’m a coffee drinker!

So there you have it, my definitive guide to cheating in the holiday season. So, go and carve that pumpkin, grab some candy, get dressed up and get lean too!

I understand that it can be frustrating to figure out what you should and shouldn’t be eating, especially when you want to begin to carb-cycle, so why not let us take care of that for you? Check out our Custom Meal Plans and let a Morellifit expert nutritionist design a nutrition program designed for your specific needs.

Michael

How Much Do Daily Macros Matter?

If you’ve been hitting the gym more regularly and starting to think about what goals you hope to achieve with your fitness program, there’s a good chance you’re spending some time reading about nutrition.

In doing so, you’ve heard the term ‘macro percentage’ before, referring to how many grams of proteins, carbs, and dietary fats you should consume on a day to day basis.

What should your macro percentages look like? You’re likely wondering if you’re doing this right.

Before you get yourself all worked up over this and likely toss in the towel feeling confused and overwhelmed, there are some things you should understand first.

Keep reading after the video to learn:

  • Why you need to get your diet under control before worrying about macros
  • Where I think you should start for better nutrition

Macros Do NOT Matter Until You Can Eat Right

Perhaps the biggest mistake you could make at this stage is to get overly concerned with macro ratios before you’ve figured out how to eat well.

If you base your macros around foods that do not support proper health and optimal body functioning, guess what?  You won’t like the end result anyways.

Sure, there is a group of people – the if it fits your macros concept who believe that as long as you eat ‘x’ number of calories per day and ‘y’ grams of proteins, carbs, and fats, that’s all that matters.  And it may be true. If you need to consume 1600 calories per day to lose weight and you eat one pizza and a cheeseburger, you may hit that 1600 calorie mark and see some weight loss.

But will you be healthy? Clearly not.  Will you lose fat?  Chances are you won’t. It’ll be the muscle that you’re burning up instead.

If you desire a lean fit physique –as well as a youthful and healthy and body well into your 70’s and 80’s, you do not want to only focus on calories or macros.

Sure, they are important, but only after you have already trained yourself to eat proper foods.

My Recommended Starting Point For Better Nutrition

So what route should you go? For 30-60 days, you must focus on building good eating habits.  A habit takes some time to become ingrained in your behavior patterns, which is why I recommend 30-60 days.

For this time period, 90% of the time, you should be eating whole foods as close to nature as possible.

This means lean meats, plenty of fresh vegetables, fruits in moderation, some nuts and seeds along with a few safe starches such as sweet potatoes and white rice.  It’s also imperative you eliminate alcohol and sweets entirely. If you want to be healthy, these must go – no exceptions.

Do this for 60 days straight and once you’ve done this, now you can start focusing on your macro ratios. At this point, you’ll be building your diet of foods that do your body good and support lean muscle tissue and fat loss. Trust me, your results will be far more in line with what you were hoping for.

When you do start counting, realize that protein can fluctuate slightly from individual to individual, but should be set at around 1 gram/lb of body weight. This typically equates out to around 35-40% of your total caloric intake.

This now leaves about 60% of your intake to devote to carbs or dietary fats. Remember these are the energy providing nutrients, they offset each other.  You can consume more carbs but if you do, your fats should be lower.  If you eat more fats, your carbs will go down accordingly.

This is the concept I utilize is the carb cycling approach, which I firmly believe is the best way to get leaner, build more muscle mass, and improve your health both in the long and short-term. It gives you the best of both worlds and soon, my book will explain exactly how to set up a proper carb cycling diet. When you’re at the point of counting macros, this is the concept you will want to use. We even offer Custom Meal Plans, where we can help you get on track, so you don’t have to worry about what you should and shouldn’t be eating. We design every meal to the individual.

So… don’t rush out and start counting macros, fix your eating patterns first.  Start there and your results will show immediately, then once you do finally start counting macros MAGIC will happen — my promise!

Macros For Fat Loss & General Health – Beginner Pt. 1

Looking to shape up your diet plan? If you’ve been reading about nutrition, you’ve likely heard the term ‘macro’, along with the words proteins, carbohydrates, and dietary fats tossed around over and over again.

You have a good idea of what these mean, but when it comes to setting these up in your diet, you’re confused as ever.

Some sources say you should be eating 30% protein in your diet while others say 1 gram per pound is the right number to hit. And when it comes to carbohydrates, the advice is all over the map.

Don’t feel confused by this. In terms of structuring your macronutrient intake, it’s never a black and white picture.

Not only do you need to consider what your goals are – be it fat loss, muscle building, aerobic improvement, and so on, but you also need to consider the workouts you are doing.

An intense weight lifting program is going to require far different types of macros in a day than an easier going cardio workout will.

Customization is Key for Fat Loss

This said, let’s back up a moment.

The Real Secret To Beginner Fat Loss Success

Before you let all this confusion regarding macros overwhelm you, it’s time to forget about it.

That’s right. The biggest mistake I see beginners who are looking for fat loss, making is getting too wrapped up in the details.

It isn’t going to matter if you are consuming 100 grams of carbs or 150 grams of carbs per day if those carbs are coming from white bread, sugary cereals, and processed foods. In either scenario, you will not be seeing results.

Until you get the basics down first – that is, sound nutrition coming from wholesome foods, your macros simply don’t matter.

As a beginner, you can see dramatic success – a major transformation even – if you just focus on eating the right foods. Only once you’ve done this for 60 days and feel confident you can make wise food choices wherever you go, should you begin worrying about macros.

Perfecting Step 1 and Losing More Fat

So I challenge you, for 60 days, to eat a completely clean and natural diet. This means choosing lean protein sources, plenty of vegetables, small doses of nuts and seeds, along with moderate amounts of fruit. Opt for berries for the best results as these are rich in antioxidants and lowest on the GI scale.

Add small doses of complex carbohydrates from white rice, quinoa, and sweet potato around your workout periods to fuel your muscles and you will be all set.

This also means cutting out any forms of sugar and processed carbs, staying away from all deep-fried foods or those high in unhealthy saturated fat, as well as forgoing all alcohol for this 60-day time frame.

Once you have achieved this, then we’ll talk about macros. But for now, this is the bigger priority and should be your only focus as it pertains to nutrition.

If you need help knowing which foods are allowed and which aren’t, pick up one of my programs, such as HIIT MAX™ or Weights for Women, and follow the macro list & grocery guide included. If you eat all the foods on this list and that’s all you worry about, I promise you, you’ll be loving how you look and feel in no time.

 

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