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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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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!

 

10 Things I Wish I Knew Before I Got Fit

3 years ago, I thought I knew it all when it came to health, fitness, and nutrition.

I was sold on the idea of low-carb and low-calorie diets, thought cardio was the answer to my fat loss prayers and tried every single extreme trick in the book.

Well, through trial and (a lot of!) error, I realized that these weren’t the way to achieve my goals.

And through my own journey, and working with others, I found out the truth and put together the 10 things I wish I knew before I got fit.

Check out the video or read on to find out what lies, myths and misconceptions I fell prey to, so you can avoid making the same mistakes.

1. Muscle Burns Fat

Back in the day when I was 180 pounds and 24 + % body fat, I didn’t realize the importance of muscle.

I thought muscle was only for bodybuilders, and that if you wanted to get lean and drop pounds, you had to do cardio, cardio, cardio. All day, every day.

What a mistake that was.

I started weight training, built some lean muscle and the fat just fell off me.

Muscle increases your metabolic rate, meaning you burn more calories 24/7 –even while you’re sleeping!

2. Carbs Don’t Make You Fat

Good quality carbs are essential if you’re training hard and want to build a fit, strong, ripped physique.

It’s refined carbs –your white bread, your soda, and your candy –that make you fat.

You never have to completely cut your carbs –you simply have to pick the right types of carbs and cycle them.

⚡ Related: Learn the Difference Between Good and Bad Carbs

3. The More Water the Better 

This is so simple to do but so effective.

My general rule of thumb is ½ oz of water per pound of bodyweight, but more is better.

⚡ Related: Learn How Much Water Your Body Needs Daily

4. Metabolism Adapts

If you eat more, you burn more.

If you eat less, you burn less.

That’s because your metabolism adapts to what you give it, and is the reason why ultra-low calorie diets end up failing every time.

Your body has nothing to use for energy, and so tries to store everything that you eat, meaning your fat loss plateaus and becomes stagnate.

5. Cardio Isn’t the Most Effective Exercise for Fat Loss

Are you still pounding away on the treadmill for hours and hours in an effort to lose stubborn fat?

Are you making steady state cardio the mainstay of your routine?

I can guarantee that this is one of the reasons why you’re not making progress and getting the results you want.

Everybody (regardless of age, experience, and ability) is better served to make weight training or HIIT the focus of their program when it comes to getting lean, fit, and healthy.

⚡ Related: Learn if HIIT Cardio is Right For You

6. Weight Training is Essential

Strength training is so incredibly underrated when it comes to changing your body.

Weight training absolutely has to be the foundation of your workouts. You don’t have to do bodybuilding-style workouts, but you should be striving to get stronger, be that with free-weights, incorporating weights and bodyweight moves into your HIIT workouts, or even with machines.

A good analogy of this is a sprinter vs. a marathon runner.

The sprinter does virtually no steady state work, and focuses on power, yet is jacked, ripped and lean.

The marathon runner only does cardio, and is skinny, weak and still, has some stubborn fat.

7. Fats Don’t Make You Fat

While the name might imply the opposite, fat isn’t the enemy.

Low-fat foods are actually a huge roadblock to your success, as they’re highly processed, contain nasty ingredients your body doesn’t like, and can seriously wreck your results.

Stick with natural fats like avocados, almonds and olive oil.

⚡ Related: Learn the Difference Between Good vs Bad Fat

8. Consistency is Key

Don’t try to go all out, straight from the start.

Just pick a goal you can easily achieve, and stick with it from day one.

Even if that means you only commit to two 15-minute workouts each week, you’re far better off doing that, and making it a habit, then declaring you’re going to do an hour every day, then completely falling off the wagon by the start of your second week.

9. Goals 

“A goal without a date is merely a wish.”

People never achieve anything without set, time-defined goals –so start making them.

Like point #8, making it attainable is crucial, so goals like –

  • Make sure I get all my workouts in this week
  • Avoid alcohol for the next 7 days
  • Have 4 servings of vegetables every day for the next month

⚡ Related: Learn How to Set Goals for Faster Fat Loss

Work like a charm.

Even better are 30-day goals, such as –

  • Lose 8 pounds
  • Drop an inch from my waist
  • Fit into my favorite suit again

10. Be Patient, Stay the Course and Let’s Get Fit Together

I cannot stress how important this is.

Patience is a virtue, and never more so than in fitness.

If it took you 5 years to put on excess weight, it won’t come off overnight. Sure, you can make quick progress, but try to keep the big picture in mind.

This runs into staying the course –nothing worth having comes easy, so be prepared to put the work in, enjoy the highs and ride out the lows.

And as for getting fit together?

Are you surrounding yourself with like-minded people who are also goal-driven?

Are you making fitness part of your life?

You know that I’m in your corner, cheering you on, but have you got these kinds of people around you too?

A great social support network can be the difference between failure and success. If you need extra support, head over to become an ELITE member, where you will find a community of people just like you who are there to support you, not to mention support directly from me and my team, with updated workout videos that are updated constantly, new recipes every month, complete training guides and much more!

For a more in-depth look at the 10 things I wish I knew before I got fit, check out the video –

Banish Bloat With These 7 Detox Tips

TOP 7 DETOX TIPS TO BANISH THE BLOAT

1. Get Fruity

So many folks think that detox juices have to be all veggies, and that fruit is banned.

This is not the case.

The natural sugars in fruit are completely different to the sugars you get in candy bars and cakes and will help lift your mood and energy levels.

Include 1 fruit serving per 2 vegetable servings.

2. The Darker the Better 

On the topic of fruit, the darker it is, the better it is for you.

This is due to the fact that dark-skinned fruits have better protection from the sun, and so keep their nutritional values more effectively. Think blackberries, blueberries, and elderberries.

Thick-skinned fruits such as mangos, limes, and pineapples work on the same principle too.

3. Look at the Liquid

You can use water in your detox smoothies, but why would you, when varying the liquid component adds flavor, texture and extra nutrition?

Almond milk is a real winner, as is coconut water, coconut milk, and even the juice from fresh fruits such as lemons and limes.

4. Go Green

As much as possible, aim to include something green in your drink.

When combined with other ingredients you won’t taste these at all. So get some spinach, kale, broccoli, or even lettuce and aloe vera leaves in there.

5. Make it Nice with Spice

One incredibly simple tip to make your smoothies so much tastier (yet few people know about) is to add a dash of spice to each one.

If you’ve not tried ginger, cinnamon, or even a dash of natural sea salt with your concoctions, you’re seriously missing out. A little of these goes a long way.

6. Neat n’ Sweet

A big problem many people face when making their own detox drinks at home is working out how to make them sweet without adding a ton of syrup, sugar or artificial sweeteners.

Well, that problem can be solved by raiding nature’s store cupboard.

Raw honey and agave nectar are godsends and don’t forget that many sweeter fruits, like bananas, apples, papaya and apples pack more than enough sweet punch on their own.

7. Factor in Fat

Fat?

In a weight loss smoothie?

Absolutely!

Your body needs healthy dietary fats to function optimally, produce hormones, and burn body fat as fast as physically possible.

Some easy ways to get in a small serving of this essential nutrient is by adding in a small handful of almonds, walnuts or pistachios to each drink, or blending in half a tablespoon of macadamia nut oil or coconut oil.

There you have it…

7 ways to not only make your detox even more effective in terms of weight loss, fat burning, metabolic rate and energy levels, but also in taste.

Because what good is following a diet, if you don’t enjoy it!?
Why detox, though?

It’s that typical scenario …

You feel fat.

Your abs are bloated.

You’re sluggish, tired, and downright miserable with your physique.

You know you need to “diet” – but it’s just such a horrendous thought.

Weeks and months of grilled chicken breast, broccoli, garden salads and egg white omelets are not appealing in any way whatsoever.

Plus, from past experiences, you know that actually, it can take a while to see the benefits from such an eating plan. So not only are you depressed and bored with what you’re eating, but you’re not even reaping the rewards.

There must be a quicker way, right?

Enter the Detox

Now, before jumping to conclusions – detoxing probably isn’t what you think it is.

When done right, detoxing is a fantastic way to –

  • Get rid of stomach bloating
  • Lose stubborn fat
  • Increase your metabolism
  • Flush your system of harmful toxins
  • Eat real food
  • Improve sleep quality and mood
  • Give your weight loss a kick-start

⚠️ Are you ready to prevent cravings, reduce appetite, and beat the bloat?
Join 225,000+ fans all over the world who trust Detox Organics to prevent food cravings & finally eliminate stubborn fat.

And yes, you can have delicious meals that fill you up, provide you with taste and flavor, and don’t leave you feeling about as energetic as a wet paper towel.

Not only that but if anything, your feelings of vim and vigor will increase, as you’re supplying your body with a whole host of powerful vitamins, minerals, and antioxidants.

The secret is adding delicious detox smoothies and shakes to your diet, using the tips above.

A proper detox diet, containing a couple of daily drinks as per these guidelines, along with balanced, clean meals is just about the best way anyone, no matter what level of experience can use to:

  • Beat the stomach bulge
  • Get a rapid start to losing weight while feeling great
  • Reset the body’s metabolic profile
  • Feel lighter, leaner and healthier
  • Strengthen the immune system
  • Lose fat in a fast, safe, sustainable manner

So try it – you might just be surprised

The #1 Way to Burn Fat Above All Else

Do you know how we burn most of our calories?

Surprisingly, it’s not through exercise.

It’s not by simply being active day today.

And it’s not through what we eat. (That includes even if you eat a high-protein diet, which encourages a greater calorie burn.)

Nope, the way we burn most of our calories is through our Resting Metabolic Rate or RMR.

Redefining RMR

So what exactly is RMR?

Essentially, it’s the calories you burn while at rest, but not sleeping.

It might sound crazy – your body actually burns calories and torches fat while you do more or less nothing, but here’s the cool thing – your body is ALWAYS working.

Just think about it – your organs are working, you’re breathing, blood is pumping in and around your body, you’re creating hormones and enzymes – so many things are going on, that your body has to keep on burning calories while you rest.

Even when you sleep you’re burning calories.

In fact, this is so important, that 60 to 70% of the calories you burn every single day come from RMR.

That’s compared to 20 to 30% that comes from exercise, and 10 to 15% from digestion (Thermic Effect Of Food).

I explain more in this video –

So now, can you see just how critical RMR is?

But that leaves us with a question:

If RMR plays such a huge role in how many calories we burn, and how quickly and how efficiently we burn body fat, then what can we do to increase this and accelerate our progress?

More Muscle

You know me – I always talk about how having more muscle is critical.

And sometimes, I think people assume that I’m trying to turn them into bodybuilders and strongmen – but I’m not.

The reason why muscle mass matters, is because the more muscle you have, the higher your RMR.

It takes your body more energy (and therefore more calories) to preserve lean muscle mass than it does to preserve fat, which means that if you’re carrying extra muscle, your metabolism is higher, you’re burning calories faster, and you’ll lose fat quicker.

Lose an Extra 7-10 Pounds This Year?

Let’s put some math into the equation here, to look at just how effective more muscle can be when it comes to losing fat.

The average woman, weighing 140 pounds at a height of 5’5 has an RMR of around 1400.

A man, at 180 pounds and 5’10 has an RMR of roughly 1900.

Can you imagine – if you could add a few pounds of muscle and boost your RMR by even just 5%, that could have an enormous impact.

An extra 5% on 1400 means an additional calorie burn of 70 per day for our lady, and 5% of 1900 is an extra 95 calories for the guy.

Over the course of a year, that adds up to 25,550 calories and 34,675 calories respectively.

Or, to put it another way (bearing in mind there are 3,500 calories in 1 pound of fat) – a little more muscle could mean our 140-pound girl could lose over 7 pounds of fat, and for our man – almost 10 pounds.

Muscle Myths

Adding muscle will not make you big and bulky.

The guys you see in the bodybuilding magazine specifically train to get that way.

They have ultra-complex routines, follow mass gain diets, and take a whole host of supplements. Additionally, it’s taken them years, if not decades, to get that big.

All we’re talking about here is adding a little lean mass by way of weight training, circuits, bodyweight moves, and even HIIT work.

The Bottom Line: Build Muscle to Lose Fat

You can do all the cardio you like – as much jogging as your heart’s desire.

You can cut your calorie obscenely low and live off salads and grilled chicken breast.

And you might lose a little weight, but eventually, that will slow right down, as your body has no mass to keep your metabolism ticking.

Or, you could focus on building a little muscle, taking your RMR through the roof, burning extra calories every single minute of every single day, and making your fat loss easier for life.

Remember, check out the video for even more tips and advice –

 

Also, check out HIIT MAX™ for workouts that will not only burn fat and build lean muscle, but also keep you challenged and focused.

The BEST Cardio for Faster Fat Loss

So I’m going back on my word.

I guess this could sound like a contradiction.

See, I’ve always come across as pretty anti-cardio.

I bash long-form cardio and decry it as a method for burning fat.

Here’s why –

Your typical person who relies on long-form cardio (i.e. a 60-minute steady session on the treadmill, the elliptical or the recumbent bike) is around 20% body fat – possibly even higher.

They do their workout, finish up feeling, well – pretty fresh still, hardly having broken a sweat.

They repeat this 5, maybe even 6 days per week, and get …

Absolutely nowhere.

See, there are 2 reasons why this long-form cardio is absolutely useless for our above individual.

1. They’re not focusing on their diet

It doesn’t matter how much cardio you do, if you’re not cutting down on junk, monitoring your caloric intake, and eating plenty of good, wholesome, clean foods, you simply won’t burn fat.

2. They’re not an endurance athlete

This slow, steady state cardio definitely has a place if you’re a runner, a triathlete, a cyclist, or if boosting stamina is your main goal.

If not, it’s a pretty lousy way to torch fat.

Finding Your Foundation:

Before deciding on what the “best” form of cardio is, you need to sort out your foundation.

The foundation is the mode of training you base your whole routine around.

When it comes to fat loss, that needs to be weight training.

No ifs, no buts – weight training is by far the most effective way to rid yourself of unwanted body fat, torch calories and boost your metabolism.

After you’ve got this in place, taking the number 1 spot, it’s time to work out what comes in after the weights in terms of importance.

What is HIIT: 

HIIT stands for High-Intensity Interval Training.

After weights and diet, it’s just about the best thing you can do to get that lean, ripped body.

It’s a form of cardio, but it’s far superior to long-form cardio.

HIIT combines very short but very intense, periods of all-out maximum effort – think sprinting, running up a hill, or even pedaling a stationary bike at a super-high resistance for all you’re worth.

You intersperse these “sprints” – whether they last 15 seconds, 30 seconds, or even a minute – with resting periods, where you don’t stop, but take it a bit easier to recover, and get ready for your next burst.

This cardio is seriously effective.

I’ve actually got a whole program dedicated to it, that’s how much I believe in it.

HIIT MAX™ has been downloaded by over 35,000 people in just the first 6mo of its creation, and is changing bodies and lives the world over, helping men and women shed fat faster than ever before.

Here’s why HIIT is so great –

  • You get an insane metabolism boost, which increases your body’s calorie burning potential.
  • You keep torching calories AFTER you finish working out
  • You get better results in less time
  • It helped me (and thousands of others) go from 25% body fat … to sub-10% body fat. It is that effective.

⚡ Related: Learn whether or not HIIT is right for you

What is LISS:

Another acronym for you – LISS.

That’s Low-Intensity Steady State.

Now LISS involves working at a low-intensity, and often fasted, on an empty stomach, first thing in the morning (which is actually what I’m doing in my own training right now.)

The benefits of LISS include –

  • It’s an easy way to burn a few extra calories without compromising recovery
  • It can actually aid muscle recuperation, helping you feel less sore
  • It’s easier to do on an empty stomach, so you get the fat-burning benefits of fasted cardio without wanting to throw up
  • It hardly takes any effort. It’s a simple, straightforward, calorie-burning “win”.

Once again, LISS should NOT be the foundation of any fat burning program.

Just like the scenario, we started this article with – our guy or girl at 20% body fat – making LISS the mainstay in your routine is not a smart option.

You need strength training and you need HIIT.

That being said, LISS does have a place for certain people.

The main reason for this is that the pace at which you do LISS (around 135 to 145 heartbeats per minute) is the optimal zone for burning fat without sacrificing muscle.

And when you’re already very lean, (i.e. sub-10% body fat) that matters.

The Cardio Continuum 

Here’s how it goes.

How you need to schedule your workouts, your foundations, and your priorities –

1. Strength Work OR HIIT

Ideally, I’d like you to make strength training the key player in your regime.

But HIIT works too – if you do it right.

A program like HIIT MAX™ for example, incorporates strength training as a form of cardio, so you can choose this, or traditional strength training supersets and circuits.

2. LISS

This should always be seen as an addition.

If you’re starting your journey, it’s unlikely to be the best use of your time, but if you need a simple way to burn a few extra calories, or are pretty much “there” and just looking to burn some flab while preserving muscle, add LISS after your HIIT or strength work, or do a little first thing in the morning.

3. Long-Form Cardio

For most folks, this just isn’t needed.

But if you want to increase your endurance, or partake in an event like a marathon or triathlon at the same time as getting lean, then make some time for slow, steady, longer duration cardio.

There you have it.

Cardio has a place in everybody’s routine, it’s just that the type of cardio you do, and how you prioritize it depends entirely on your goals, and where you are in your transformation.

So, what method of cardio were you using and will you make some changes?

Top 3 Most Critical Times To Consume Protein

Confused over protein? You are not alone. The number of people who either don’t understand how much protein to take in each day or don’t know when the most optimal times to eat it is overwhelming.

In fact, many people don’t even realize that their diet is so low in protein, it’s the most significant factor preventing their success.

Protein is essential for everyone. Man, woman, young, old, training or not, you need protein. Women especially often don’t get enough because they think that eating more protein and particularly taking a protein supplement means they’ll get big and bulky quickly.

I want to assure you that’s not the case. Women simply don’t possess the hormones necessary to pack on lots of muscle mass, especially overnight. It would take years and years of hard work to gain appreciable muscle, and often a number of other supplements.

Back to the protein issue, you must take in protein with each and every meal during the day.  Ideally, you should be at around 1 gram per pound of body weight each day, based on your lean body mass (LBM) to fat ratio. Remember the more lean muscle you have, the higher in proportion to your body weight your protein intake will be. Want to learn more about how much protein you should be consuming?

This protein will help with muscle regeneration and synthesis as well as help you put in the maximum performance in each workout you do.

All of this said, there are three critical times that you really need to focus on getting more.  Let me show you these three times, so you can ensure you aren’t missing out.

Keep reading after the video to learn why you should consume protein…

  • During breakfast
  • In your Post-workout snack/meal
  • Before bed

Why You Should Consume Protein At Breakfast

Take a look at your usual morning meal.  Does it go a little something like this?

½ cup oatmeal with some cinnamon on top along with some fresh fruit and a couple slices of toast?

If so, this is a huge diet disaster.  There’s virtually no protein or healthy fat in this meal, so you’ll be in for a quick energy boost followed by an even quicker and more significant energy crash.

If you always feel horrible mid-morning, your breakfast is why.  Try changing it up.  The oatmeal and fruit are ok at best, but add some protein and healthy fats in there.

A few eggs or slices of lean turkey bacon along with some avocado or a small handful of nuts will do the trick.  Eat this and watch your energy level soar – all the way until lunch. Aim for 30 grams minimum at breakfast.

Post Workout for More Protein

You’ve likely heard of the ‘post workout window’ before. This basically means there’s a short time post workout when your body is prepared to take up any nutrients you feed it rapidly.  This means faster recovery and faster results – if you feed yourself properly (1, 2).

Aim for some protein along with carbohydrates within 30-60 minutes post workout. Keep fat out of the picture during this time as it’ll just slow down digestion, which is opposite of what you want here.

Eat Protein Before Bed

Finally, you need to prepare your body for the overnight fast. This means eating enough quality protein that your body feeds off those amino acids all night long. Plus, consuming protein before bed will help you recover while you are sleeping (3).

The easiest and most convenient way to make sure you are consuming enough protein at the right times is through a quality protein powder, just like our Organic Vegan Protein Superfood. This way you can feel good about what you’re putting into your body.

Mix that protein with some whole fat plain yogurt and a few berries and you’ll have the perfect pre-bed meal on your hands.

Remember, these are just the three most important times to eat protein, not the only times.  Eat protein with each meal and snack you consume and you’ll be feeling and looking better in no time.

Bonus: Pre-Workout Protein Consumption

I wanted to make this “The Four Most Critical Times to Consume Protein” but Three sounded a little catchier!

So here’s your bonus 4th time – Pre-Workout

You simply can’t function and perform at your best in a training session without protein in your system. Consuming protein will help you enhance your peak performance and endurance, recover from your workout faster, and it supports muscle development. It will help you burn calories throughout your workout and get you to your goals faster, whether you are trying to put on lean muscle or lose the extra fat (4, 56, 7).

Remember, no protein means no fuel for your muscles. And that means fewer calories burned (8).

This is one of my top tips, no matter what time of exercise you are going and my top tip to any of my clients.

All you have to do is consume one serving of protein every hour before every workout. Every single client I suggest it to reports back how amazing it makes them feel during and after their workouts are done.  

They tell me that they found that they had more energy, recovered better and were able to push harder in the session.

When searching for a protein, you want to make sure you go after the best. This means a vegan organic protein that contains absolutely no artificial ingredients. The last thing you want to do is to sabotage your results because you are consuming a subpar protein. We want to make sure that we are only putting the very best into our body and so made our vegan protein powder that is also a superfood. Mfit’s Organic Vegan Protein Superfood is not only one of the cleanest proteins you will find on the market, it is also one of the tastiest!

⚡ Related: Learn Why You Should Switch to Grass-Fed Beef for quality protein

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.

 

How To Put On Lean Body Mass

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Are you a hard gainer or an athlete looking to put on some lean mass in the off-season?

Or perhaps you’re just someone looking to gain some lean body mass to keep yourself fit. No matter who you are, it’s important to use hypertrophy methods when working out.

Keep reading after the video to learn more about:

  • TUT
  • How to achieve TUT

What does that mean?

This means you are training with an external load (weights), and that you are training each set until your muscles fatigue.

With that in mind, we now have to look at time-under-tension (TUT), which means the amount of time your muscles resist weight during a specific set.

Time Under Tension (TUT):

  • 0 seconds to 20 seconds = Strength
  • 20 seconds to 40 seconds = Strength/Hypertrophy
  • 40 seconds to 70 seconds = Hypertrophy

So now that we know the desired training effect (i.e., lean mass gains), we need to change the stimulus enough to create the correct dose response.

If we are looking to use hypertrophy methods to increase lean body mass (LBM), then we need to make sure our TUT for the given set falls somewhere between 40 and 70 seconds.

⚠️  Are you ready to improve endurance and have a faster recovery time?
Be sure you are consuming BCAAs throughout your entire workout!

How Do We Achieve a TUT of 40 seconds to 70 seconds?

In order to create hypertrophy, we need to overload the eccentric phase using lower loads.

In the video, I go over both the concentric phase (shortening) of the lift as well as the eccentric phase (lengthening) of the lift.

Upon proper execution, you’ll likely experience a completely different training effect (immediate) than what you are used to.

While I certainly recommend varying your training between both strength and hypertrophy methods. If your goal is lean body mass (LBM), then adjust your training accordingly to favor the latter.

Remember, losing fat and/or gaining lean muscle takes time. So be patient. Stay consistent. Progressively overload the muscles and you will undoubtedly reap the benefits from this protocol.

If you want to discover challenging workouts that will give you great results, check out my training guides, such as HIIT MAX™, Real Mass, or Weights for Women. These are programs designed to keep you going and the results coming.

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.

Why You’re Wasting Your Time with Cardio

Hands up:

Are you stuck at the gym trying to figure what to do?

Maybe you’re not even a gym member at the moment – perhaps, for the time being, taking that step is a little too intimidating?

Let’s face it – getting started with training can be pretty scary.

And a lot of that is due to the misconceptions and pre-conceived notions that are out there in the media.

So if you’re feeling frustrated, and disheartened before you’ve even started, this video will ease ALL of that, clear up fat loss confusion, and give you a guide on the (surprisingly simple) way you can go about beginning a routine.

And keep reading after the video so I can show you:

  • Why you should be doing weight training
  • How you can build muscle to lose more fat

While so many people are still on the cardio bandwagon, I am here to tell you if this is you, it’s time to jump ship.

That’s because cardio is simply NOT the most effective way to train for fat loss or body recomposition.

⚡ Related: This doesn’t mean all cardio is bad… Learn the Best Cardio For Fat Loss

That’s not to say it’s entirely useless, and obviously, getting off your butt and starting to move is far better than sitting on the couch every night.

But aside from that, it’s really not the best way to get in great shape.

It’s certainly not the quickest way to the body of your dreams.

I believe that one type of cardio – metabolic conditioning, as I call it – does have a place in your program.

This is the case if you’re training for a cardio-focused event – say a marathon, triathlon, or you’re looking to improve your sport specific conditioning.

For example, you won’t increase aerobic capacity so you can play basketball at a more optimal level.

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Aside from that … not so much.

I currently do some aerobic work every week. I did this leading up to my recent photo shoot, in my journey where I went from 24% body fat down to 8%, and will continue to do a little cardio here and there, but it looks a lot different to the way most people to cardio – just sitting idly on a stationary bike or slogging away on a treadmill for an hour.

That kind of steady state cardio, where you simply go through the motions is doing you no good whatsoever.

In fact, it’s probably your #1 fat loss killer.

If your goal is weight loss and building a more sculpted body, weight training should be the foundation of your routine.

I know – people don’t want to suddenly grow huge muscles, but trust me on this one – proper weight training will not make you big and bulky.

Why Should You Be Doing Weight Training?

It’s simple:

Build more muscle, burn more fat.

You see, this is a little nifty trick I’ve learned over the years.

The more muscle you have, the harder your body has to work to keep it.

That means that every single second, of every single day, you’re burning more calories, and losing fat at a faster rate.

How to Build Muscle and Lose Fat?

Adopt an effective weight training protocol such as the one I present in the video above.

There are some basic guidelines you need:

  • Keep your sessions short and sharp!
    If you can train for longer than an hour, you’re not working hard enough. 30-40 minutes (and in some cases, just 20 minutes) will be ample.
  • Pair exercises back to back.
    An upper-body move, immediately followed by a lower-body or a core move works just great.
  • Keep your reps in the 10-12 range, for 3 sets per exercise.
  • Time your rest periods.
    And shoot for 60 seconds.
  • Rest is critical!
    You don’t have to train every day. And in fact, doing so is a BIG mistake. Try 1 day on, 1 day off.

⚡ Related: Learn 4 Ways You Can Lose 5lbs in 1 Week!

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I promise you this …

You will be AMAZED at how your results suddenly go to the next level by making weight training the focus of your program.

Not only will the results leave you grinning from ear to ear, but try this –

With your day on, day off, 40-minute session protocol, you’ll be spending no more than 2 to 3 hours in the gym per week.

Compare that to an hour a day of cardio, coupled with the faster fat loss, increased muscle tone and definition, and the fact your fitness levels will go through the roof, and you’ll soon become a lover of the iron.

“But Michael – I’m Still Confused!”

I hear you.

Even with the video and the article, weight training can still be a bit of a minefield if you’ve never tried it before.

You’re thinking –

“What’s better? Free weights or machines?”

“Do I need to hire a trainer?”

“But what about calorie burn? Do 30 minutes of weights burn the same as 30 minutes of cardio?”

… And probably a lot more besides, right?

Well, I’m here to help.

As much as I tried to put as much into this blog and the video as I could, I do realize it’s not quite enough, and if you’re new to the weight training scene, you may need a little extra hand.

Heck, even more, experienced trainers need something more personalized than a generic, cookie-cutter plan.

And that’s why I’ve put together a world class Custom Training Program.

A custom training plan, designed for YOU, by ME.

It is 100% tailored to your goals, your needs and your current ability and experience level, and will get you your dream physique in record time.

You couldn’t even get one session in with a world class trainer for this price, and my Custom Training Programs are 12 full weeks!

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.

Time Your Cheat Meals So You Don’t Store Fat

Recently, I’ve been getting a lot of questions about how and when I eat cheat meals. So, I wanted to address that subject here.

If you are looking to burn fat and change your body for the better, then this will be a very important lesson for you.

Before getting into that, I should cover what your general diet should consist of: whole foods (from as close to nature as possible). For example, eat meats, vegetables, seeds, nuts, a little fruit, and a little starch.

In other words, you should have removed the refined sugars and the processed foods from your diet before you begin with this lesson.

And keep reading after the video to learn:

  • Top 3 things you need to remember to not store fat
  • And why carb timing is so important

With that said, let’s look at the major concepts around the idea of cheat meals.

The 3 Main Things to Consider

1. Resiliency– unless you put certain foods into your body, you will not know how those foods make you feel. This means that when you usually have a very clean diet and then cheat with sugar or processed foods, you will immediately notice the effects. It will be very clear to you how those foods affect your body, and you will become clear that they are not healthy or good for you.

2. 90/10 Rule– this means that 90% of the time you will eat clean foods. The other 10% of meals can come from cheat meals. To figure out how many meals this equates to over the week, just divide your weekly meals by 10.

This is a good rule of thumb to follow if your training is dialed in. And, you will be very successful by following this ratio.

3. Timing– this concept follows from the 90/10 rule, and makes it even more effective. By using this rule you will store even less body fat and really start to perfect your fat-loss routine.

Why Carb Timing Is So Important

The harder you train, the more glucose your body uses. This means that your body can absorb more glucose after you train, without storing it as fat. As such, the best time to consume carbs (cheat meals) is after your highest intensity training.

So, figure out when you will be intensely training during the week, and schedule your cheat meal right after that workout (within 30 to 45 minutes).

Lastly, be sure to include some protein with every meal, including your cheat meals because there are several benefits.

⚡ Related: Learn the Top 3 Critical Times to Consume Carbs so You Don’t Store Fat

Summary

Use the 3 concepts above and you will really start to see major changes in your body. You will also feel good about your nutrition plan, as it allows for some variety and keeps things interesting.

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.

 

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