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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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6 Super Simple Ways To Boost Your Metabolism

If you feel like your weight loss journey is an uphill battle with your metabolism, here are 6 amazingly easy ways to give it a boost.

In this blog you’ll learn:

  • Why sleep is important to your metabolism
  • What you can add to your diet to lose more weight
  • The best exercises to increase your metabolism

Get Enough Sleep

Sleep regulates your hormones and keeps your metabolism running the way it should. When you don’t get enough sleep, this can interrupt your body’s ability to regulate both [1].

A decrease in quality sleep can decrease insulin resistance and increase appetite, too. Getting enough sleep is important to staying balanced and regulating your metabolism [2,3].

⚡ Related: Learn How Sleep Can Affect Your Fat Loss

Add Some Spice to Your Meals 

Want to rev your metabolism with something simple that you already have in your kitchen?

Look no further than your spice rack and the cayenne and chili peppers! Cayenne increases thermogenic expenditure (which helps boost metabolism), it can increase fat oxidation (good for burning fat) and can curb your appetite [4, 5].

Have a Bit of Caffeine

Caffeine is a great metabolism booster and is widely available. Caffeine from a coffee can give your body the extra edge it needs before a workout while increasing fat oxidation [6].

Even better, drink oolong or green tea. On top of the caffeine, you also get a dose of catechins (powerful antioxidants) that can fuel your metabolism for a few hours after you consume them [7].

As with coffee, make sure you’re consuming organic and ethically-sourced tea to avoid pesticides and unfair trade practices.

Incorporate HIIT Training Into Your Routine

High-Intensity Interval Training has shown to have greater fat burning benefits when compared to steady state cardio. HIIT can create higher levels of energy expenditure for several hours after a workout [8, 9].

I developed my HIIT MAX™ program to get your heart rate up in very little time. It’s a complete workout in 25 minutes or less, and compared to doing steady state cardio, it keeps your metabolism going for hours post-workout, which can translate to greater amounts of fat burned throughout the day [10].

⚡ Related: Learn How to Use HIIT to Lose More Weight

Eat Potassium-Rich Fruits and Veggies

Whenever you can fit in more fruits and vegetables, you should. Try to focus on those that are rich in potassium, as there’s a strong correlation between a higher lean body mass percentage and high consumption of potassium-rich fruits and vegetables [11].

The findings suggest that diets with a rich abundance of these foods can relieve the acidosis (increased acidity) caused by the standard American diet, which can be inflammatory. Inflammation can cause imbalances in the body, and of course, can affect our weight when our bodies are not running in balance [12].

Plus, vegetables and fruits with both soluble and insoluble fiber will keep your metabolism working properly and keep you fuller for longer [13].

Supplement with Protein

You might already be eating clean protein, but it’s important that you’re getting enough. When you’re working out, getting enough protein is important for lean muscle gain. A high protein diet can benefit the metabolism, reduce fat, and help build lean muscles [14, 15, 16].

In addition to your regular protein intake, you can supplement with a such as Mfit’s Organic Vegan Protein Superfood.

Let these easy-to-incorporate tricks work for you while you go about your everyday life.

Discovering the right nutrition for you and what works can be pretty tricky. Check out our Custom Meal Plans and receive help from our expert nutritionists so you can make sure you are on a proper nutrition program designed for your body and your goals.

Solutions, Not Resolutions

(This post is the third in a series on making New Years Resolutions work. Click here to find out how you can set resolutions you can finally stick to, all year long.)

In our first three-part post, we debunked the New Years Resolution MYTH! We showed you why most people slip from their New Years Resolution in weeks.

In our second post, we showed you how to set goals that stick. We showed you FIVE simple guidelines that give you willpower, motivation, and the year-long “stickiness” you need for success.

Now that you’ve made the choice to choose real health and wellness, you must set a plan for achieving those goals. Otherwise, the best-planned goal is nothing more than an idle promise.

In addition to a plan, great goals flourish when given a great support system. Working with like-minded people helps you stay motivated when times get tough. It also challenges you to complete this journey whenever you’re feeling frustrated.

So, the most important next step is finding the right PLAN which includes the right SUPPORT SYSTEM for you.

⚡ Related: Learn Why Building a Support System is so Important

Here at morellifit, we hear two common types of goals more than any other: The goal to lose weight and the goal to live a healthy life. That’s why we developed success paths and support systems for both. Here are two of our favorites:

The Custom Meal Planning Program – If your goal is to live a healthier life, food is where you start. Often, eating healthy is overwhelming and expensive! Our Custom Meal Plans help you set a healthy meal plan that you will enjoy. In addition, your personal coach provides much-needed support. (And believe it or not, you actually save money by eating healthier on our plans! Seriously.)

HIIT MAX™ – If your goal is to lose weight, exercise is the most important piece. Often, simple cardio is boring or simply not effective enough. HIIT MAX™ gives you a straightforward plan for losing weight that is easy on your schedule. In addition, HIIT MAX™ gives you tons of support with videos, a detailed program and more than 100,000 other members working out with you!

Obviously, these solutions are our favorite ways to lose weight and live healthier. But they are by no means the only ways to find a clear plan or to find support. You can always follow us on social media, continue reading our blog for tips, and interact with Morellifit members on a one-on-one basis.

As you can see, there are unlimited ways to get in shape and change your life. If you want to work out with us, you can always visit Morellifit for more great articles and programs that offer both plans and support. Just know we’re in your corner and here to support whatever path you choose!

5 Tools Every Successful Person Uses To Dominate Their Competition

(This post is part of a three-post series on setting better New Years Resolutions. For part one: click here.)

As you may remember, if you read our first blog post, setting New Years Resolutions like everyone else is a recipe for disaster. Studies say we’re going to fail within 30 days! That’s why we decided to set informed goals, instead.

How do you set great goals?

A goal by definition is the object of a person’s ambition or effort; an aim or desired result. But what makes a “goal” different (and better) than a “resolution” is that a goal gives us the why behind it. When we make choices to do something for a reason or desired result, then we have a why and we have a stronger tie to the things we choose to do. This increases our motivation and helps us stick to our goals in a way we could never stick to a resolution. Furthermore, we can always get back on track with a goal. While a Resolution is a “one strike, you’re out” commitment.

So now it’s time to set a goal.

5 Tips To Stick To Your Goals

  1. Start Goal Positively: It should be stated in the positive. For example: “I will choose whole foods to nourish my body,” instead of, “I won’t eat junk foods.”
  2. Maintain Your Goal: It should be able to be maintained by you. It should be something you can control. For example: “I want to have healthy choices when going to a restaurant.” That doesn’t work because you don’t make the menu. Instead, you can say, “I will choose restaurants that have healthy menu choices.” That keeps you in control of the goal.
  3. Define Success: It should define what success will be like on a sensory basis. For example: If your goal is to cook healthy foods every night, what will it sound like, feel like, taste like, and look like? Give yourself permission to imagine the day to day of living your goal.
  4. Know the Consequence of Failure: It should define what will happen if you don’t achieve it. You have to know what’s really at risk. For example: If your goal is to lose weight through diet and exercise you would want to evaluate what happens if you do and do not achieve it. If you do achieve it, you will feel healthier and be able to go for a run with your dogs. If you don’t achieve it you will not be able to be active with your children. You may not be there to watch them graduate from college…you might not be able to dance with them at their wedding…you may not be able to play with your grandchildren as they grow up.
  5. How Success Fits With Your Life: You should evaluate how your goal will fit into your life. Ask yourself not only how you will benefit, but ask yourself how your better health will affect others. Will it improve your current life and everyone’s life around you? Will you be able to volunteer more? Will you be able to travel more and share your experiences with your friends and family? If the goal is good and worth achieving, then it will positively impact everyone in your life, including you.

These five guidelines for developing goals that stick can help you change your life for the better. They have proven themselves to help you lose weight and get in better shape.

With these goals, the last step is to take action and make them happen in your life. By taking action you can stick to, and by getting the support you need to follow through, is how you succeed. You can read more about that here.

The way I have been able to successfully achieve all of my goals is by following these steps. And to help stay focused on my goals, I take MFIT — Focus your mind, an all natural brain support supplement that I used to crush my goals. I have always had a hard time focusing and I would become overwhelmed because I couldn’t stay organized and on task. If you have trouble focusing on your goals or you try to do too much, you’re not alone. Don’t let this stop you, check out what MFIT — Focus your mind can do for you.

Mastering Your Metabolism

Let’s talk about metabolism, specifically mastering your metabolism so that you can burn fat almost effortlessly. There are four things that you need to know specifically, but before that, let’s talk about metabolism in general.

In this post, you’ll see:

  • What your metabolism is and it’s 4 components
  • A video detailing your metabolism
  • How you can manipulate your metabolism to lose more weight

Metabolism is roughly the way your body burns energy. What is energy? Energy is calories, and when your metabolism is not working properly, your body stores those calories as fat. When it is working properly, you use those calories as energy throughout the day.

4 Things That Make Up Your Metabolism

  • The first is your BMR (Basal Metabolic Rate), or RMR (Resting Metabolic Rate). This is the calories you burn while you are at rest, but you are not sleeping. For example, if you were to lie in bed for 24 hours, these are the calories you would burn. This accounts for roughly 65-70% of your TDE (Total Daily Expenditure). We also refer to this as your TDEE (Total Daily Energy Expenditure).
  • Second, is your activity level and exercise. The idea is that you are going to burn 15-25% of your TDE, with your goal being 25%.
  • The third thing is your digestive process. This is a number of calories you burn when digesting food, and will account for 5-10% of your TDE. Protein has the highest thermic effect of food, so you actually burn more calories eating protein than any other macronutrient.
  • Last is your AHG (Adaptive Heat Generation), which is your body’s ability to raise its temperature in order to create balance in the body. This accounts for roughly 7% of your TDE.

How to Manipulate Your Metabolism

You can raise your BMR by dialing in your nutrition and by doing exercise (weights or HIIT). The thing to think about here is that you want to build muscle. The more muscle on your body, the higher your BMR, and the more fat that you burn while you are at rest.

A lot of people email us here at Morellifit, asking if cardio is good or bad. If you are trying to get your activity level to 25% and you are really trying to get to your BMR through exercise, you will want to stick to weights or HIIT (High-Intensity Interval Training). The reason for that is because you create an afterburn effect that allows you to burn calories 24 hours a day.

When talking about the digestive process, you have your protein, your fats, and your carbohydrates. Try starting with your protein (a piece of steak, chicken, or fish), chewing it nice and slowly, and then move onto your other macronutrients. You should feel satiated, as protein is the most satiating of the macronutrients. You will then be less hungry and less likely to overeat, improving your ability to hit the 10% mark of your TDE. If you are eating the right amount, getting enough protein to keep you full will never be an issue.

⚡ Related: Learn 4 Tricks to Manipulating Your Metabolism

Lastly, your AHG is just the homeostasis of the body.

These are the four things you would like to consider when you are talking about your metabolism, and understanding your metabolism, so that you can burn fat or build muscle at your leisure.

With all that, I hope this information serves you, and I understand that it can be a little more complex, but this should start to simplify it. If you have any questions regarding metabolism or calories, leave those below. We answer those questions every single day in the comments, so we’d love to hear from you. We can also help you create your own Custom Meal Plan. You can even potentially spark some new ideas for upcoming videos.

Remember, this is a process. It is not a destination, it is a journey, and it all begins with a single step for everybody, no matter where you are.

 

Beat the Binge: 7 Tips for Controlling Appetite

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Sometimes, when we do our best to eat right, it can seem like a struggle to stay satiated and not reach for food all of the time. Food cravings are normal and happen to everyone. It is important to be able to control your cravings and regulate your appetite. Use these tips for evaluating your appetite as well as beating the binge.

7 Ways to Beat the Binge

  • Don’t skip your meals. Being over hungry and waiting too long to eat again will only lead to overeating. Space your meals throughout the day and you will find that you are less likely to feel hungry in between them. Most of us don’t know what time to eat, how often, or how much to eat; which is why we launched our Custom Meal Plans. We guide you through the entire process, by telling you what to eat, when, and how much, so you don’t skip meals, feel hungry and end up binging, and so you can effortlessly reach your fitness goals.
  • Drink Water. Thirst sometimes feels like hunger. Stay hydrated so you don’t get those feelings and reach for food instead. Our coaches recommend drinking at approximately half of your body weight in ounces of water each day. If you live in a warmer climate, you’ll need more water than those living in colder areas. As a rule, if you’re thirsty, then you are already dehydrated.
  • Get Enough Sleep. The hormones Leptin and Ghrelin regulate our appetite. These hormones are also regulated by sleep. Not getting enough sleep can throw off your levels of these hormones, and you may not really be as hungry as your body is telling you. Getting enough sleep can keep your hormones at the right levels. At the right level, these hormones they make sure that when you’re full, your body gets the right signals to stop eating.
  • Examine your hunger and self-audit by asking yourself a few questions. When is the last time you ate? Was it 3-4 hours ago? Is your stomach growling? Are you weak or tired? If the answer is no to these questions, then you are emotionally insatiate and not genuinely hungry.
  • Find something that soothes you. What, besides eating, soothes you? Food often helps us emotionally by soothing us when we need it. Instead of reaching for food, make a list of things to do that makes you feel good. It could be taking a walk, reading a book, or playing with a pet. Getting your mind off food and onto something else will help you get over your cravings.
  • Don’t Panic! Stress on your body produces cortisol and that can lead to overeating. Controlling stress can play a critical part of controlling your weight. Control stress through exercise, breathing techniques or even meditation.
  • Don’t let late night cravings get you. Having a long hard day can lead to making a bad decision about what you eat before you get in bed. Instead of giving into these cravings, go brush your teeth, have a mint, and put yourself to bed.

These are all great tips that can set you up to beat your cravings. Practice these daily, and you will find you won’t be having as many cravings or even feel hungry when you’re not.

Train Like a Monster – 4 Spooky Chest Exercises!

At Morellifit, holiday weekends don’t mean a holiday from health. Working out during the holiday, no matter what one it is, is a great way to stay on track. We love to have fun, so in the spirit of Halloween, we bring you a monster of a workout with our very own Cookie Monster and Elmo.

Check out the video and watch cookie monster get schooled on how to do a chest workout. Their hilarious antics will show you proper form as well as go through a workout that you can actually do for your chest.

Chest Workout:

  • Bench Press – 3 sets of 12-15 Reps
  • Decline Chest Press – 3 sets of 10 -12 reps
  • Cable Flies – 4 sets of 12-15 reps
  • Incline Dumbbell Press – 4 sets of 10-12 reps
  • Pushups – As many as you can do until fatigue!

 

Challenge yourself with more workouts like this through our HIIT MAX™ and Custom Training Programs!

Happy Halloween!

 

Custom Arm Workout by Chris

Meet our Morellifit Coach Chris! Chris is passionate about fitness and has been since high school. Since age 18, when he found weights, he has worked tirelessly to improve his body and mind. Chris was adamant about going to the gym five days a week and never missed a workout. Being teased for being small as a teenage fueled his desire to become fit, and in just 18 months he was able to gain 50 lbs. of muscle. Besides being passionate about working out, he also became passionate about teaching people how to do it too.

His start in a fitness career was at a gym selling fitness packages while he worked tirelessly on the side to teach himself everything he could from every fitness magazine and resource he could get his hands on. During that time Chris also got certified with ISSA. He then went on to train at other gyms, but found it hard to work under gyms with bad management and almost gave up on his dream of working in this industry.

However, a gym with a great leader picked him up and under the new conditions, Chris thrived as he helped people change their health. His passion brought him to the level of Fitness Director, all while allowing him to work with hundreds of clients along the way. It was then Chris found opportunity at Morellifit and continues to reach thousands of people through his new position creating custom training plans and operating the HIIT MAX™ Elite program. With his knowledge and dedication, he is able to work in the industry he so loves and share his passion for health and fitness that he truly believes in.

Chris’ Custom Arm Workout:

For Each Exercise:

 

If you like this workout and want to see more, tune into the YouTube Channel and check out all of the Morellifit Coach’s workouts. Let us know what other custom workouts you would like to see!

Training to Break Through Your Plateau – In a Nut Shell

When training, even at any level, a lot of people struggle with progress after training for a while and hit a plateau.

When training for fat loss, this can be extremely frustrating when the numbers on the scales won’t budge.

So often it’s easy to look too deep into it and forget that the solution may be as simple as a small change. Often we tend to complicate training like we do with our diets. So you might be wondering why are you plateauing when your diet is dialed in.

The best way to start is to ask a few questions…

  • When was the last time that you tried to use heavier weights?
  • When was the last time you changed up your exercises?
  • When was the last time you tried a machine that you have never tried before?
  • What about flipping around the sequences of the workouts?
  • When was the last time you changed up a number of reps you are doing?

You have to manipulate the training variables because if you don’t change the stimulus, you won’t change the response.

If you are one of those people who is racking their brains trying to figure out why you plateaued, then first you should look at your diet and then your training.

Look at the variables in your training to see how many have you changed in the last 30-60 days. The variables should never stay the same from workout to workout.

This week’s shoulder workout should be different than last week’s shoulder workout. You must change the stimulus in order to change the response.

Figuring out how to do that can be difficult and confusing.

That’s why Michael created HIIT MAX™. High-intensity interval training is the best form of exercise for fat loss. Fifteen to twenty-five minutes every other day is all you need.

Since last may, HIIT MAXhas changed over 105,000 lives. There is a reason why that many people have bought into that program. It works, it’s guaranteed, it will put you on the other side of any plateau. That is training for fat loss in a nutshell.

Stay On Track While Traveling (behind the scenes footage from NYC)

When you are on vacation, there are plenty of opportunities when you are outside of your normal routine to eat poorly or stop exercising. Instead of falling off the wagon, there are things you can do to continue burning fat while on vacation. You don’t have to lose progress just because you are not at home. Here are some tips to burn fat while traveling.

  • Walk everywhere.

When on vacation, often it’s easy to feel rushed and can tend to make taking a taxi everywhere a good idea. But, if you can plan accordingly and map out where you’re staying to where you need to go you can arrange to have the ability to walk to some of the places you’re going. Hotels are often centrally spaced and something as simple as walking to a convenience store or to a restaurant that is close to the hotel can help you add extra steps to your day. Every step counts and can help you burn more calories.

  • Find local fair.

Eating out can be the biggest halt to fat burning when on vacation. To avoid this, search out all the local restaurants and avoid big chains. Big chains can be found everywhere and tend to go calorie heavy in their dishes to keep you wanting more. Instead, look for local restaurants that offer healthy dishes and maybe even a better taste of what is unique to the area. Looking online at the menu’s will help you choose healthy places to eat. Another great spot to look is at street vendors. Often big cities and even countrysides boast street stands that serve fresh fruits or meats. Try and stick as close to your meals at home and just let them add the flair for you. You can still burn fat with good foods while trying new things.

  • Work out in your hotel room.

Fat burning at the gym has become much easier as hotels increasingly add gyms. But even if your hotel doesn’t have a gym, or you’re staying with friends who don’t have a home gym, there are ways to get in your exercise. Programs like HIIT Max can be followed along with on your phone and don’t require any more equipment than your own body. If you are in a spot where the weather allows, going outside for a jog to see the area is a great way to see more of where you are vacationing while getting a great workout in. Don’t be afraid to get creative with your exercise. Any exercise is good and will help you burn fat. Local activities like hiking, jogging, park workouts, outdoor gyms, and climbing walls are all great extra workouts.

  • Be prepared with snacks that are healthy.

Bringing snacks with you for the plane, in between meals, and for downtime when traveling is a great way to stay on track with nutrition. Burning fat requires both nutrition and exercise. But if you are not prepared on the nutrition side then it can sabotage your best efforts to exercise on vacation. Jerky, nuts, and fruit that doesn’t spoil are all flight-friendly and easy to tote with your luggage. These snacks are good to hold you over in all the layovers or driving you might have to do. Plus, it will help you keep your hands out of the mini bars! Don’t forget to pack your protein in smaller containers to get you through the trip. Protein is a great way to stay full and hold you over until your next meal. Plus, you can make sure you’re fueling for your workouts. 

  • If you run out, be sure to restock.

If you run out of snacks and healthy things to munch on, don’t be afraid to go to a convenience store and restock. If you bring enough for the plane, you can buy more when you get where your going and not have to use your whole suitcase for food. Most places have gas stations and convenience stores close to hotels or on most corners. Stories like that tend to carry plenty of travel convenient snacks like jerky and nuts. Some even carry fresh fruit.

Plan ahead by doing your research to help you stay on track. Looking up accommodations close to where you want to visit and being able to walk places will help you burn fat while going the places you were already planning to be. Plus, locating stores that will have snacks for you can help save time when trying to find healthy food. The same goes for restaurants and finding healthy choices on menus. Restock on what keeps you on track and keep a gym program on your phone or laptop to use when a gym is not available. Vacation doesn’t have to mean falling off the wagon. It just means being prepared to win is important to burning fat. Enjoy your healthy vacation with just a little bit of planning.

Q & A: Protein Timing, Lean Bulking, HIIT, and Carb-Cycling

Welcome, Morellifit Family to a workout nutrition Q + A with Michael. Today we focus on nutrition that has to do specifically with your workout routines.

Q – Can you eat protein prior to your workout?

Michael – You can. For me, it’s not right up into your work out. 

Q – What is more important to eat before your workout?

Michael – Fuel for sure! But a couple things you need to take into consideration. When was your last meal? If you ate two hours ago, and you had lots of carbs you potentially don’t need to eat before you work out. It’s all predicated on you. Your body, your goals, and what your training looks like. If you’re going on a treadmill for 45 minutes you don’t need carbs for that; sweet potato, white rice or any carbs for that. It all depends on your training. But you definitely want to have some fuel before and after a workout.

Q: What’s HIIT?

Michael – High-Intensity Interval Training. It’s my number one selling program bar no one. And I think we just passed 100,000 students worldwide. HIIT MAX™. In a nutshell, it is high-intensity exercise followed by either low-intensity exercises or a short period of rest.

⚡ Related: Want to learn more about HIIT? Find out why HIIT is the best kind of cardio for fat loss.

Q – What is the best way to bulk?

MichaelEat. If you’re really lean, like skin and bones and a hard gainer, and your goal is to bulk I hate to say it, but it’s milk and peanut butter. Almond butter if you want to go a little healthier and whole milk, pasture raised and the more organic the better. If you are a lean hard gainer, that is highly recommended. I am the complete opposite of that. I look at a cheeseburger and gain weight. The moral is that you have to eat above your TDEE. You need to figure out your TDEE and you can go to mfit.com and click on the blog. There is a BMR calculator so you can figure out your TDEE. Now in order to gain weight you have to eat above your total daily energy expenditure. If you don’t you won’t gain weight. If 3500 calories is a pound, then eat 500 above your TDEE for 7 days. In a week, you know that you’ve gained a 1 lb. You always have to remember, the cleaner you eat, the cleaner the gains.

By signing up for a Custom Meal Plan you will know that are eating the right things and in the right amount for your goals. We make sure that if you are trying to bulk that you are eating enough calories, carbs, and proteins to get you there as quickly and safely as possible.

Know that I’m thankful for your support, and I’ll always have your back.

Be patient. Stay the course. And let’s get fit, together.

How To Gain Up To 10lbs Of Lean Muscle In 8 Weeks

This video and blog post is for hard gainers, looking for lean muscle gains, or anyone who wants to gain lean muscle really quickly.

Today we focus on the two things you can do to gain ten pounds of lean mass in the next 8 weeks. Even if you have the goal of fat loss, it is also important to the have goal of maintaining your muscle mass. Why is this? The more muscle mass you have, the higher BMR you have, the more fat you burn at rest, the easier it is to sustain weight loss, and the easier it is to maintain your body composition.

When your goal is to gain and sustain lean muscle mass, you never want to sacrifice muscle for fat.

Let’s talk about the two things that will get you there. If you follow these two things, you’ll gain 10 pounds in 8 weeks…

  • TDEE
  • TUT

What is TDEE

TDEE is your Total Daily Energy Expenditure. This is a number of calories burned with your activity level throughout the day. What does this number mean for your gains? This means if you want to gain 10 pounds, you have to eat above this number every single day.

For example, your TDEE is 3,000. In order to put on mass, you have to eat more than 3000 calories a day. It takes 3,500 calories extra to experience 1 pound of weight gain. If you consume that for seven days, 500 extra calories as day, times 7 days, that brings you to an extra 3500 calories a week. That excess will gain you 1 pound in a week.

⚡ Related: Use a BMR Calculator to figure out your TDEE.

On a side note, when we say consume extra calories, this doesn’t mean eat cupcakes, donuts, HoHos, and Twinkies. That’s not what we talking about here. When you eat crap you will gain mass, but it’s very little lean mass and a lot of fat. There are people who do this and put on a lot of bulk, but then they have to cut. To cut they drop calories and then they lose the weight and are right back to where they started. This creates a teeter-totter when you try to bulk with garbage. The goal should be lean mass, which requires you to consume quality calories. If you follow our social media accounts you know what this means. Use our Macro list and grocery list for good references of foods you should be eating.

Let’s move on to the second thing.

What is TUT 

TUT is Time Under Tension. What does that mean? This means the amount of time your muscles spend under tension during any given set.

For example, bicep curls. You add up the time your muscles are in the concentric phase (tension curling up) and the eccentric phase (tension uncurling) in seconds. You total that up and multiply by the number of reps you do. Where you need to be is 40 to 70 seconds TUT every given set. If you have three bicep exercise and four sets each for each exercise, you add up the three exercises times four sets. Every set should be 40- 70 TUT. This is the same when you train legs, shoulders, chest, back, or calves.

The goal is always TUT 40-70 for lean muscle gains. Lean muscles gains also mean achieving muscle hypertrophy. You need to use muscle hypertrophy methods in order for them to grow. That happens at 40–70 TUT. People think heavy weights and fewer reps is the only way to do it. Reps do not matter. You have to manipulate the reps. Sometimes you do really light weights and more reps and you still get there. Sometimes you do heavy weights and fewer reps, but you can still get there. Doing fewer reps means that you only do 6, but you do them very slowly.

We know this works because Michael has done it, and thousand of clients have done it with him. If you follow this you will get very close to these lean muscle gains in 8 weeks. Some people with get more gains than others because some people are harder gainers than others. Another factor is if you have been working out for a long time and the number can vary for your potential gains. If you just started working out and you are a hard gainer, you can hit this goal. You will be happy and getting these results as long as you also eat clean, whole foods, that are as close to nature as possible.

If you feel you have hit a plateau, or are seeing little or no gains and are looking for an effective workout, HIIT MAX™ Elite can help you get the results you want. The program takes the guesswork out of your workouts by showing you what exercises to do, how many reps to do, and the rest times in between. The workouts are set in calendar format and you just choose the day of the month you want to start and follow along while we keep track of your process. Each month the workouts change and progress with you so that there is no plateauing and you gain lean muscle each month.

This is just one of the many benefits of HIIT MAX™ Elite, and with membership, you also get nutrition guidance, a forum to communicate with our trainers and other members, as well as an ever-growing list of great music for you to enjoy during your workouts.

Be patient. Stay the course. And, let’s get fit together!

Change The Stimulus, Change The Response

Has your weight loss stalled?

Have you stopped building lean muscle?

Perhaps those scales haven’t gone down in a while and you can’t see any changes in your physique, despite working hard and sticking to your diet.

I have 6 words for you…

“Change the Stimulus, Change the Response.”

By doing this, you’ll quickly and easily lose fat faster and build more lean muscle.

“If You Train the Same, You Remain the Same.”

The biggest issue I see with most people in the gym is that they always do the same things.

  • They ALWAYS do 30-60 minutes on the treadmill at the same speed.
  • They ALWAYS use the 10lb. dumbbells for their bicep curls.
  • They ALWAYS do sets of 20 mountain climbers at the same intensity.
  • They ALWAYS take 60 seconds rest between sets.

The trouble with this is that your body gets used to it, and by keeping that stimulus the same all the time, the response also stays the same. That “response” is the equivalent to changes in your body composition – i.e. fat loss, muscle gain or an increase in fitness.

Meaning that if you never manipulate the variables in your workout, you’ll never see the progress you are after. Check the video to learn more…

4 Sure-Fire Ways to SMASH Your Plateau 

So how do we go about changing the stimulus to elicit a bigger response?

Simple, there are 4 ways:

1. Sets and Reps

The number of sets and reps (TUT) always depends on your goal.

  • 0-20 sec = strength training
  • 20-40 sec = strength/hypertrophy training
  • 40-70 sec = hypertrophy/metabolic training

But that doesn’t mean you don’t adjust your training to include a mix of the above.

A bodybuilder who always does sets of 8 to 10, for instance, can see great gains by switching to a week of working with sets of 15 to 20.

If you’re chasing fat loss, why not throw some strength work into the mix to shock your body?

If you’re not sure what to do, just add an extra set (increase volume) to every exercise – that’s extra calorie burn right there.

2. Exercises

Experiment with different moves.

If your chest session always consists of bench presses, dips, pushups and fly’s, how about interchanging reg bench for incline bench or inserting dumbbell presses and cable cross-overs?

Or something as simple as changing your planks to side planks can also make difference.

⚡ Related: Learn Nutritional Ways You Can Break Your Plateau in 7 Days

3. Weights

Don’t be afraid to lift heavy.

I’ve seen some of the fastest fat loss in clients who train for strength. You just don’t know. The idea here to continue to manipulate the variables.

Even if you don’t want to drop your reps too low (slower reps), you should at least be trying to lift heavier progressively, by using a little more weight every few weeks.

4. Time In Between Sets 

Do you time how long you rest between sets?

If not, you should.

Getting lazy and resting too long (or just not trying to rest less over time) is one of the best ways to hinder your progress, so keep a timer on hand, and always see if there’s a way you can cut just 5 to 10 seconds from your time in-between sets.

Or better still, pair exercises into a superset to ramp up the calorie burn.

“But how do I do it?”

Now you know what to do, but you go to the gym and think…

“I’m still confused.

Do I add reps or take them away?

I did that exercise last time, am I supposed to do it again, or choose something different?

How do I know if it’s time to switch things up?”

The answer to any question you could have, is revealed >> here <<.

⚡ Related: Learn 2 Things You Can Do to Bust Through Your Plateau

I realize that the only way to get a plan that continues to manipulate the variable so you don’t have to, all programmed to deliver maximum results, was to put everything together into a what I believe is the most intuitive training platform in existence.

That’s why I created Elite.

It is the only training program on the web that gives you a different workout every day, ensuring you NEVER hit a plateau.

You lose fat every single day.

You keep your metabolism and calorie burn at an all-time high 24/7.

And, when the first 30 days are up, an entirely new cycle begins again, but with subtle, strategic tweaks so that you get even better results come month 2, 3, 4 and so on.

Thousands of men and women are already raving about Elite, and the fact you also get access to an online forum, over 250 recipes, get interaction with fat loss and strength experts from around the world, and can cancel at any time, it’s no wonder people are talking about Elite.

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