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

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4 Ways Jumpstart a Sluggish Metabolism

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When looking to burn fat, everyone is looking for tips, tricks and hacks to get their metabolism working better and faster than ever before.

In this post, you’ll see…

  • A video where I detail 4 ways you can increase your metabolism
  • How you can get even faster fat loss

Metabolism is the rate at which your body burns calories and it is entirely in control of how many calories you turn over each day, how your body functions, and how much fat you lose.

And because it is so important, it’s vital that you take care of it.

Unfortunately, too many of us fall prey to the pitfalls of super-low calorie plans, crash diets, restrictive food lists, zero-carb menus, and supplement schemes and scams. While these may result in a speedy drop on the scales, they can wreak havoc on your metabolism and do more damage in the long run.

This can seriously hinder your attempt to lose weight, get lean and/or build muscle.

But all is not lost and there are actually some things you can do to increase your metabolism.

If you take care of your metabolism and implement certain protocols and procedures, you can repair it to the point where it’s back to being a fat-burning machine, torching calories like never before, and getting you fast, sustainable results in a healthy way.

4 Ways to Increase Your Metabolism

For a round-up of all 4 points, check the video, then keep reading for a full description.

1. Eat More.

This may sound ridiculous, but it can actually work if you do it right and eating more is one of the best ways to increase your metabolism.

When you drop your calories too low and remain there over time, your body starts to adapt, and it finds ways to burn fewer calories by lowering your metabolic rate, leaving you eating less and going nowhere.

We’re not talking about eating more by suddenly shoveling down huge bowls of cereal or entire pizzas, but a small bump up in calories, using whole foods, can do wonders for metabolic repair.

2. Eat More Frequently

While there’s some debate on this one in the scientific realms, I will always preach what works for me, and what has worked best for my clients.

And in this case, that’s eating frequently.

My top advice is to instead of eating just two or three big meals per day, you eat the same amount, but split it over five or six feedings.

Try eating within 30 minutes of waking, then every few hours after that to give your metabolism fuel and keep it burning hot.

By eating less at once, but more often, you may even feel like you are eating more and thus staying fuller longer. There are studies that show people who eat less in one sitting, don’t necessarily miss the food they didn’t get, nor do they begin to feel hungry any sooner than normal [1].

3.  Move Your Muscles

Moving Muscles = Moving Metabolism

By getting active, and constantly moving, your metabolism will love you.

It’s no secret that exercise and physical activity burns calories, and this calorie burn is a direct response to your metabolism working harder.

Yes, this includes training, but it also means movement in general, so try to walk a little more. Get up from your desk every hour, or even just start playing with your kids or doing some gardening on the weekends instead of sitting in front of the TV. The goal is to stay as active as you can.

4. Build Muscle

A lot of people (women especially) are scared of building muscle.

And sure, you may not want to look like a bodybuilder, but did you know that lean muscle tissue is a powerful factor in raising your metabolic rate and burning more calories?

It takes more effort (and therefore more calories) for your body to maintain muscle than it does to maintain fat, so even just a few extra pounds of muscle can give your metabolism a huge boost.

Oh – and that bodybuilder thing – those guys and girls only look like that because they’re following muscle-building specific diet plans and routines.

So don’t worry, you’ll look great, and burn fat so much faster by adding a few pounds of muscle. I promise you won’t turn into a big muscle-man or muscle-woman!

Want Faster Fat Loss?

You can implement each individually, or, for the ultimate progress boost, why not go the whole distance and try everything?

You can eat a little more, space your meals closer together, add in some daily activity, and start hitting the weights harder and see drastic visual progress in your body.

It will take a little adjusting and tweaking, but none of these are super complicated.

That’s the beauty of monitoring your metabolism – small changes can yield huge gains. You’ll be healthier, happier, and leaner.

Learning what works best for you on your own can be frustrating and challenging and that is why we offer Custom Meal Plans and Custom Training Plans, meals and workouts specifically designed for you, your body, and your goals.

When trying to figure out what you should be eating to get to your specific goals, it can be very frustrating. There is so much conflicting information out there telling you what to do, but none of it works. This is because everyone is different and so everyone needs different things to get to their goals.

Let our nutrition experts do this for you. We have completed over 40,000 Custom Meal Plans to date – these are specifically designed for you and your goals, and designed around your unique body type. This means we use your specific body stats, your wants, needs, and goals. Plus, we take into consideration your activity level in order to make sure you know just what to eat, and when, every day of the week. This removes 100% of the guesswork!

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.

 

5 Nutrition Musts For Any Diet To Thrive

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Every diet I’ve ever read ALWAYS claims to be the best out there. I believe there are some solid choices and some others that are not so hot.

One thing I know based on hundreds of client trails is that there are 5 things that if implemented correctly will take any diet to the next level.

Maybe you are doing just fine on your current regimen… I can assure that if you take a minute to dial in the 5 things from this video, the diet you think is doing just fine, will be that much better.

Keep reading after the video to learn:

  • How much protein you should be consuming
  • How much water your body needs
  • What foods you should be eating
  • How often you should eat
  • And how to know what foods to stay away from

Nutritional Guidelines:

1. Protein Consumption (both male and female)

2. Hydration Status (this doesn’t include other beverages)

  • One-half body weight in ounces per day.

⚡ Related: Learn How Much Water You Should Be Consuming Daily

3. Food Quality (stick to whole foods from as close to nature as possible)

  • Lean meats, vegetables, nuts and seeds, a little fruit, little starch, no sugar.
  • This means nothing processed, no refined carbs, and no sugars.

4. Frequency (consistency is key)

  • Everyone’s schedule allows for something different. Don’t get hung up on having to eat a certain number of times because you have been told to do so.
  • The important thing is to get all of your macros in, whether that’s 3 square meals or 6 small meals. Consistency is what you are after here.

5. Food Intolerance Tracking (how you feel after each meal)

  • Be aware of how you feel. And make note of it. Most professionals don’t even go here. But, it’s so important to your long-term health and wellness.
  • Use a simple scoring system in your food log.
  • Then remove those foods from your diet for 21 to 30 days. You can reintroduce those foods to pinpoint your food intolerances, and then make your decision on whether or not to get rid of them all together.

By implementing the above, you will dramatically improve your diet, mood, energy levels, and even sleep patterns.

Give them a shot, stay consistent, and then let me know how they are working for you.

Want help with creating your own nutrition program? Check out our Custom Meal Plans and we will create a nutrition program based on you, your body and your goals.

Ideal Macro Percentages For Fat Loss & Body Recomposition

There isn’t a day that goes by where an email doesn’t come in from someone asking about nutrition, specifically macro percentages for fat loss. With so much contradicting info out on the web these days, who do you trust.

If you know my story, then you know I was you not too long ago. I was sick and tired of being misled, and finally, I sought out the very best in health and fitness.

In addition to countless certifications, I am now going through Optimum Performance Training (OPT). They have an amazing program that is backed by thousands of tests and trials. These are tests from people all across the board; from athletes to regular people just looking for some body composition changes.

I am so blessed to be learning from such a great group of fitness professionals, and James Fitzgerald the founder of OPT is a genius. He genuinely cares about his students and clients, and you can tell the money piece means absolutely nothing to him. It’s all about real health and/or performance, and that’s exactly what I believe in and stand for.

Keep reading after the video to learn:

  • My nutrition prescription
  • A template for choosing successful fat lossfoods

The nutrition prescription I present in this video is one of many different kinds I have learned. It’s important to understand that nutrition is NOT a one size fits all type of deal. With that in mind, the 40/40/20 macro breakdown does work well for a lot of people who seek body composition changes.

Ideally, the goal is to start a bit higher with the carbs and work your way down to about 10% based on how you feel and function. That’s the key here because we all need different nutrition prescriptions it’s critical that as you implement any new diet that you are aware of mood, energy, and sleep.

I usually start my clients out with a 35/35/30 macro prescription, with the end goal of 40/50/10.

Again, we are talking about clients with the main goal of body recomposition.

Where it gets challenging is when you have someone who wants body recomposition but also wants performance, as these two goals do not go hand in hand.

What I prescribe for a hard-charging athlete is much different from that of someone with some fat to lose.

A hard-charging athlete is going to have a different training protocol and therefore will need a different dose of proteins, fats, and carbs (PFC).

I highly encourage you to make sure you have your diet dialed in with quality foods before you even begin shifting macros around. If you don’t eliminate processed foods, refined carbs, and sugars, macro breakdowns are meaningless.

Phase 1 of nutrition prescription is as follows:

  1. Protein
  2. Food Quality
  3. Hydration
  4. Intolerance Tracking
  5. Frequency and Consistency

Only after these 5 things are dialed in should you begin to take a look at and shift around your macros.

With that in mind, as you begin to fill in your macros.

Food template for huge fat loss success: 

  • Fish/Fowl
  • Lean Meats
  • Vegetables
  • Little Fruit
  • Little Starch
  • No Sugar

Lastly, be patient, stay the course, train hard, and let’s get fit together.

If you are feeling frustrated trying to figure out what you should and shouldn’t be eating to maximize your fat loss, sign up for one of our Custom Meal plans and let us do the work for you.

Is Fat Targeting Possible?

Is fat targeting possible?

This is one of the most common questions sent to me via email or on my blog.

It goes something like this:

How can burn the fat under my arms?

How can I burn the lower belly fat off?

So, is the controversy over fat targeting true?

In this blog and video, you’ll learn:

  • If you can burn fat in one specific location
  • How you can burn fat faster using HIIT

Can you burn fat in one specific location of the body?

The short answer is NO.

This is a long-held myth in gyms around the country. It is the reason that you see people doing 100 crunches or 200 leg lifts.

Also, you cannot tone a muscle or body fat. You can gain muscle and lose muscle. You can gain fat and lose fat. But it can’t be toned.

This is a misunderstanding that the fitness industry has created.

With that in mind, let me tell you what can and often does happen to make it appear otherwise.

The first thing is the toning and shaping that takes place as a result of muscle hypertrophy. The second thing that can happen is as you build muscle it takes up space, which briefly compresses the sub-dermal fat.

In other words, while you can tighten and tone specific areas of your body by working the muscles in that region, you cannot effectively target the fat stores.

⚡ Related: Learn How You Can Tight Specific Areas of Your Body

So how can I burn fat faster?

Although the science shows that you can’t “spot reduce”, as it is often known, there are ways that you can increase your rate of fat loss across your entire body (burning the problem areas in the process).

Here are two ways that I use and recommend to you:

  1. Consume a whole foods diet and eliminate all processed foods and refined sugars. Get your calories from as close to nature as possible and can be easily done through a Custom Meal Plan.

Implement highly explosive, compound functional movements at high intensity – as frequently as possible (30 minutes x 6 days per week), such as with HIIT MAX™, a program based on high-intensity interval training.

⚡ Related: Learn If HIIT is Right For You

Summary

As you can see, there is no way to reduce fat in one specific location on the body. It is not physiologically possible. But you can get the lean, toned look that you want by following the simple two-step process above.

Remember that you need to stay the course and be patient. That is the way to long-term fat loss and a great body.

Please leave questions and comments below. I will get back to you.

The BIG Fat Calorie Counting Lie

I’m sure you’ve heard the calories in vs. calories out argument.

It goes something like this…

If you want to lose weight, all you need to do is create a calorie deficit. To do this, simply eat fewer calories than you burn each day.

I hear this all the time, even by many so-called health experts.

But this statement is not completely true. In fact, it neglects to mention a very important part of the weight loss process.

You see, it is vital that you take the source of the calories into account. No one can claim that the calories from a cheeseburger are equivalent to the calories from a bowl of fruit.

And yet, this common mantra persists.

As a side note, the proponents of the low-fat diet make the same mistake, which is something I will address in another blog post.

For now, realize that a label with “low calorie” printed on it does not make any indication of health or nutritional quality. Many times, food manufacturers like to use these labels, as they know people will confuse them as a sign of health.

Not all calories are created equal

Various studies have shown that not all calories are alike. It is very important to know that the quality of the calories you eat will determine the number of calories that you burn.

This is because the calories that are digested have a major impact on the body’s metabolism. For example, calories from protein will increase your metabolism, leading to more fat burning potential.

Eat calories that increase your metabolism

Keep in mind – you want to eat calories that increase your metabolism, allow your body to burn calories efficiently and keep off the excess pounds. You should also look at foods that prevent a surge of blood sugar when digested (as this will avoid a spike in insulin – which leads to fat storage).

As such, the best foods in this regard (and coincidentally the most healthy) are healthy fats, fruits, vegetables, eggs, nuts, seeds and lean meats.

⚡ Related: Learn How to Easily Calculate How Many Calories You Need

Certain calories slow your metabolism

As noted above, what you eat will affect your metabolism. Foods with a high glycemic index will eventually lead to a slower metabolism, meaning weight gain (the glycemic index measures the rate of digested food and how quickly it converts to glucose, before entering the bloodstream).

So, if you want to lose weight and burn fat from your body, you MUST remove processed foods, refined carbohydrates, and sugars from your diet.

Doing this will ensure that the majority of your calories are from whole foods, which are nutritious and healthy. This will help to build a lean body and you will notice weight loss each week.

In summary, don’t fall into the calories in v calories out fallacy. In fact, you don’t really need to count calories at all if you simply eat whole, natural foods.

I get the frustration as you begin to try and figure out what you should and shouldn’t be eating to get to your desired goals, so let us take care of that for you. Let one of our expert nutritionists design a Custom Meal Plan based on you and your needs.

Why Today Should Be The Last Day You Ever Count Calories

A calorie in, a calorie out, right?

Well… not exactly. Let me explain why I think…

  • Why conventional wisdom has this backward
  • It matters where your calories come from
  • Where calories really come from
  • Why calorie counting is stressful

Conventional Wisdom vs Reality

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But first, let’s agree on what conventional wisdom says about creating a caloric deficit in efforts to lose weight.

It’s pretty simple, most personal trainers will tell you that in order to lose weight you have to create a caloric deficit based on your body’s BMR. Your BMR simply tells you about how many calories your body will burn at rest (laying down, but not sleeping).

In other words, if you were planning to do no activity whatsoever, this is a number of calories you could eat without gaining any weight. If you decide to workout or go on a walk this exercise needs to then be taken into account (calories in, calories out).

After you subtract the calories out from the calories in you will arrive at a number. If that number exceeds your BMR you can count on weight gain. If the opposite is true, conventional wisdom says you’ll lose weight.

While there is some truth to this philosophy, I’d like to create a scenario to show you that it isn’t entirely accurate.

It Doesn’t Matter Where the Calories Come From

I have a question…

What do you think would happen if one person ate 2,000 calories in Twinkies and the other person ate 2,000 calories in… let’s just say apples.

Let’s assume they both have the same BMR and they both burn the same amount of calories from daily activities.

What do you think would happen over time (30 days)?

Conventional wisdom (calories in, calories out) suggests that the end result will be the same. My response, “don’t be silly”. The effects are going to be far from the same.

It’s not just calories in, calories out that matters. You must take into consideration…

Where Do Calories Come From?

Why do you think so many (Americans especially) struggle with weight loss? I’ve got an idea… The conventional wisdom is for the birds!

I haven’t counted a single calorie in over a year, yet I continue to lose fat and gain lean muscle.

So why am I different?

This is a very easy question, and it’s certainly not because I have great genes. My success is directly correlated to my eating habits. While I eat all day long, I am very conscious of what goes into my body.

I have completely eliminated all processed foods, refined sugars, and grains

The effects of these types of foods are detrimental to your success. I don’t care how big your calorie deficit is. Sure you’ll lose weight the bigger your gap is, but it won’t be healthy or sustainable.

Trust me, I’ve been there and done that…

Focus on eating whole foods; lean meats, healthy fats and low glycemic carbohydrates.

paleolithic-food-pyramidjpg-300x300Some examples include; chicken, beef, lamb, fish, eggs, nuts, seeds, squash, artichokes, asparagus, eggplant, cauliflower, broccoli, mushrooms, to name a few.

Additionally, a great way to prepare these foods is by using healthy fats such as coconut oil, olive oil, and grass-fed butter.

Calorie counting is stressful

I won’t even get into the effects stress has on your bodies ability to shed excess fat. I’ll save that for another blog post.

It’s important to understand when you make changes to anything, especially your diet, gradual change is more effective for long-term success and sustainability.

Calorie counting is nonsense! So, are you ready to make it a thing of the past?

I get the frustration as you begin to try and figure out what you should and shouldn’t be eating to get to your desired goals, so let us take care of that for you. Let one of our expert nutritionists design a Custom Meal Plan based on you and your needs.

⚡ Related: Learn Why Calorie Counting is a Lie

 

Is a Raw Food Diet Right For You?

Is a diet of only raw food healthy?

If you have considered this type of diet or are interested in knowing more, then read on.

What Is The Raw Food Diet?

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The Raw Food Diet is nothing new and Raw Foodism has been around for hundreds of years but has recently risen in pop culture popularity.

The raw food diet consists of uncooked (less than 118 degrees Fahrenheit), unprocessed, and primarily organic fruits, vegetables, nuts, seeds, eggs and sometimes fish (such as sashimi), meat (such as carpaccio) and dairy (such as raw milk and raw cheese).

Many raw foodists are vegan or vegetarian.

⚡ Related: Learn If You Should Go Vegan

Gain The Health Benefits Without An Extreme Diet

I know what you’re thinking: there’s no way I can eat all raw food.

You don’t have to be extreme and go all raw immediately or at all. To start reaping the many benefits of raw foods, simply start adding them to the dishes you already eat.

For example, make a pizza using avocado instead of cheese. Use spaghetti squash instead of pasta for a spaghetti with meat. Make a grilled chicken breast sandwich with the fillings in leafy greens.

Also, try making chili with raw vegetables added in at the end and then serve it with salsa and guacamole.

Increase the raw food percentage of your meals by adding raw side dishes like vegetable mixes, salads, fresh sprouts or sliced veggies. Eventually, you should aim to get 50% raw foods at each meal.

Who Wants More Energy, Better Stamina & Less Body Fat

Raw food enthusiasts have said their diet results in many great health benefits.Some of these include increased energy, better mood, reduced cancer risk, improved stamina, healthier skin, weight loss, clearer intellect, enhanced immunity, improved sleep, and many more.A raw food diet contains fewer saturated fat and trans fats than the typical Western diet.

It is also much lower in sodium and sugar, rich in antioxidants and high in fiber, folate, magnesium, potassium, and vitamin A.

⚡ Related: Learn How You Can Naturally Get Insane Energy

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Reduce The Acidity In Your Body

The raw food diet is also thought to have a favorable acid-alkaline balance since the food is low in acid-forming food.

Too much acidity in the body is known to be toxic and cause an array of diseases.

Some ailments and sicknesses that are a result of acidity are dehydration, diabetes, bladder and kidney damage, fatigue, high blood pressure, heart disease, hormonal imbalances, indigestion, immune deficiencies, insomnia, lactic acid buildup, lupus, obesity, osteoporosis, rheumatoid arthritis, yeast and fungal overgrowth, and more.

Dairy, bread, white flour, meat, eggs, sugar, artificial sweeteners, coffee, carbonated drinks, and preservatives are the main offenders of high levels of acidity in the body.

Like I mentioned earlier if you are going to eat these types of foods, make sure to get 50% of your meal from leafy greens and raw vegetables to balance it out.

Save Time By Eating Raw Food

Besides providing great benefits for your entire body, the raw food diet means you will typically have less work to do to prepare your meals.Since you aren’t cooking food, your main duties will be chopping, cutting, slicing, juicing and blending.

Beginning a raw food diet can be an exciting way to discover new vegetables and fruits you’ve never tried before. It is also a great way to get in tune with your body and gauge how different foods affect your body and mind.

You will be amazed at all of the changes you’ll see and feel as a result of putting whole foods rather than preservatives and processed foods into your body.

Of course, what you eat is only part of the equation. You must also be working out to stay healthy and this is why I created my training programs, such as HIIT MAX™, which comes with both a training guide, as well as a nutrition guide.

6 Facts The Supplement Companies Don’t Want You To Know About Protein Shakes & Bars

If you think you have an advantage at building muscle by buying protein powder or bars, you may be sadly mistaken. So many of us have become victims of the persuasive and misleading marketing that these companies plaster all over the web and across magazines.

Of course, they seem like a great option to enhance your over-all fitness, with their bright and alluring packaging, gorgeous models promoting them, and the enticing claims they make. Sound familiar?

A protein bar is really nothing more than a candy bar with some additives that claim to get you ripped and lean in no time. Take a look at the ingredients in these protein bars; you’ll likely find high fructose corn syrup, sugar alcohols, artificial sweeteners, etc.

These are all terrible for your body and may actually cause adverse effects.

If you consume three or more protein shakes a day, you could be causing health problems due to contaminants in these products.

In an investigation published by “Consumer Reports” back in 2010, heavy metal contaminants were found in at least one sample of each of the 15 protein drinks examined!

These contaminants were arsenic, cadmium, lead, and mercury. Do these sound like ingredients you should be putting into your body?

Aside from the dangerous ingredients in protein bars and powders, experts have said that too much protein can, in fact, lead to dehydration, digestive problems, increase your risk for osteoporosis, and can even cause kidney problems. So the question is, why are we still throwing away our money on these products?

Not only are they outlandishly expensive and dangerous, but you can get your protein from whole foods. If you do need to supplement with a protein powder, go with something that is free from artificial ingredients and is all organic. Make sure you read the ingredients so you know what you are putting into your body, rather than dangerous chemicals. If you do choose to go with a protein supplement, I would recommend an Organic Vegan Protein Superfood, as it is top quality and ONLY made with natural ingredients.

Did You Know?

A half of a chicken breast contains 27 grams of protein, three scrambled eggs will give you 20 grams; all for under a dollar per serving!

It all comes down to is this simple fact: There are NO shortcuts! Mother Nature has given us the resources to live happy, healthy and productive lives.

3 Ways To Burn Fat & Boost Your Metabolism At Home

Are you burning fat at the rate you want?

If the answer is no, then you need to focus on cranking up your metabolism.

This can be done from the comfort of your own home.

So, if you want to use a resistance training program to lose weight, there are a few things to keep in mind. These things will ensure that you burn the maximum amount of fat possible.

Let’s take a look at some key things to remember:

Consider A Circuit Approach

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The first thing to think about is structuring your program so that it’s a circuit training set-up.  Circuit training is going to have you moving from one exercise to the next, as quickly as possible, with hardly any rest periods in between.

Because of this, it tends to produce the absolute best metabolic boosts possible, causing you to burn off calories at an accelerated pace for the hour’s post-training.  In fact, you can burn calories for up to 24 hours after an intense training session.

If you want to increase post-exercise calorie burn; aka the “after-burn” effect, circuit training is an effective way.  Just be sure to challenge yourself and lift heavy enough weights to keep resistance up for high intensity and maximum results.

Cardio Intervals

Next, you need to add intervals of cardio 
if you aren’t going to implement circuit training into your resistance training.

Place short bouts of cardio in between sets when you’d typically be resting.  This will keep your heart rate higher throughout the workout and allow you to ‘kill two birds with one stone’, avoiding long, boring and repetitious cardio training afterward.

Here are some of the best exercises and combined movements for your circuit training program:

-mountain climbers
-burpees
-jumping jacks
-jump squats
-box jumps

⚡ Related: Learn if HIIT is Right For You

Don’t Forget About Your Diet

Lastly, but most importantly, do not forget about your diet.

Diet is one of the most crucial things, and you’ll need to be disciplined if you want to ensure lasting success in health and fitness and the easiest way to do this is to get on a Custom Meal Plan. Many people think that they can just exercise their way to fat loss, however, you’re in for a rude awakening if you don’t balance your life with a healthier diet.

If you aren’t making better choices in the kitchen, it’s going to be very difficult to accomplish health and wellness.  Once you get going, don’t look back; because once you get there, you’ll wonder why you waited so long.

Always make sure you are aware of what you’re eating throughout the day, if you’re conscious of it, you can control it. Crash diets are a no-no and can cause more harm than good. Remember that the goal is long-term success and sustainability.

Let’s get fit together!

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