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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!

Good Carbs VS Bad Carbs

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

All are common questions you might find yourself asking.

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

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

Stay tuned after the video to see…

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

What Are Carbs?

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

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

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

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

What Are Bad Carbs?

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

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

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

Big mistake.

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

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

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

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

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

What Are Good Carbs?

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

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

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

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

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

What carbs do you find you feel best on?

Can I Have A Workout To Go With Those Carbs?

I’m a firm believer in earning your carbs.

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

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

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

Get on the right program.

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

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

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

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

Lack Motivation?

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

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

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

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

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

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

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

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

5 Ways to Stay Motivated While Losing Weight

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

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

Use these tips to stay motived and reach your goals!

 

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 –

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

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.

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.

 

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 Most Powerful Exercises For Fat Loss

the-most-powerful-exercises-for-fat-loss-banner

If you want to burn fat, then you need to work out with the best possible training system.

This will reduce your workout time, and bring you bigger gains.

There is one simple rule to remember – use compound movements over isolation movements.

Compound functional type movements are the most effective exercises for fat loss. Why?

In this post, you’ll learn:

  • Why fast and explosive movements are most effective
  • How you can burn more fat
  • The best compound functional exercises
  • How you can add more compound movements to your training

Fast & Explosive Movement

Because they are fast, more explosive, and work more muscle fibers during the movement. And, if the exercise involves a weight, that usually means the weight is traveling the furthest amount of distance possible (think of a snatch movement).

All in all, you will rapidly increase your gains if you switch over to compound movements.

Fire Up With More Muscle Fibers

Compounds movements call more muscle fibers into action. The more muscle fibers (fast & slow twitch) you fatigue during training, the more fat you’re going to burn during recovery.

Burn More Fat

This is known as the “after burn” effect. This refers to how many calories and fat your body can burn after you have completed the workout.

Science shows that even as you go about your day, your body can still burn calories if your workout was intense enough. This is hugely important for anyone who wants to maximize fat loss.

In order to ramp up this “after burn” effect, you need to train using compound movements, as they cause the greatest intensity.

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Several Of The Best Compound Functional Exercises:

  • Burpees
  • Mountain climbers
  • Jump lunges
  • Kettlebell swings
  • Dumbbell snatch

There are lots of other exercises also, but those listed above are some of my favorites.

Add More Compound Movements Into Your Training

Increase the number of compound movements used during your workout. This will help you to get better fat loss results. You will also feel stronger and more powerful as a result.

Your training will be more intense and explosive, and you will feel the difference right away.

Start adding these movements into your training.

Sample Programs You Can Use

Here’s what I recommend…

Add a 2-3 compound movement circuit into your next training day with minimal rest periods.

For example:

1. Kettlebell Swing x 12

  • 30s Rest

2. Jump Lunge x 12

  • 30s Rest

3. Mountain Climber x 30

Repeat this circuit 3-4 times.

Summary

Use the simple concept of compound movements to increase your fat loss potential. You know why this works, and it can drastically increase your results.

You will also enjoy your workouts more, and see more muscle, and more definition as a result. If you have ever experienced a weight loss plateau, then this is may be an opportunity to get back on track. If you want more workouts that are challenging and are powerful for fat loss, take a look at HIIT MAX™, my training and nutrition guides based on high-intensity interval training.

⚡ Related: Learn If HIIT Can Help You Burn More Fat

Increase Your Fat Intake To Burn More Fat

In this post, you’ll learn:

  • If eating fat really makes you fat
  • Why you need to consume fat
  • Bad fats you should avoid
  • Good fats you should be eating

Does eating fat make you fat?

If you’ve read some of the mainstream diet books and magazines then you will have heard this saying. Unfortunately, it is misleading and causes lots of people to take the wrong diet approach.

Such people will remove all fats from their diet. In doing so, they will eat processed foods labeled “zero fat”, and other manufactured foods.

In the end, they actually gain more body fat as a result.

I have heard such stories from many people who eventually get so confused, they are close to giving up on their weight loss goal.

⚡ Related: Learn How Fats Can Help You Burn More Fat

The truth is that fats are needed by the body.

However, we need to separate the good fats from the bad.

The healthy fats are called monounsaturated fats and polyunsaturated fats.

Monounsaturated fats will raise your good HDL cholesterol and prevent the unwanted build up in your arteries. As you can see, they are healthy.

On the weight loss front, they will help to prevent stomach fat. I like to get these fats from avocados, almonds, cashews, and olives. Check out some of my other articles for details on these foods.

Polyunsaturated fats will help to lower your LDL cholesterol while increasing your immune system and aiding with brain function. As these types of fats are filled with omega 6 fatty acids, they also help with skin and eye care.

I like to eat these fats from foods such as salmon (but other fish are great too, such as herring), flaxseeds and walnuts.

Fats to avoid

The fats that you need to avoid, if you want to lose weight, are trans fats. These types of fats are made from saturated fats and are then altered chemically in order to increase their shelf life.

Besides making you fat, they will also increase your risk of heart disease and lead to an inflamed body.

The biggest culprits are fries, doughnuts, cookies, chips, desserts and other processed foods. You need to check the labels of foods you buy, as some trans fats are included in foods you would not expect.

Eat good fats for health and weight loss

I lost weight by cutting down on my carbohydrate intake. In order to get the fuel I needed for my workouts, I eat more calories from fat (see those listed above). The body will quickly switch over to a state of ketosis when you start doing this.

Science shows that when the body is in ketosis for a time, the brain will start to use ketones, and therefore decrease its need for glucose. This means you will lose weight and keep your body healthy.

On top of this, studies have shown that a low carb diet is a good treatment for a range of neurological conditions, such as seizures and Alzheimer’s.

Summary

Don’t believe the hype that fats make you fat. Only trans fat will do that. However, eating healthy, clean fats will let you feel good and crank up your metabolism, so you burn calories all day – leading to a lean, trim body. There is a lot of misinformation out there about what is healthy, so to make sure what you are eating is what you should be eating, and not just another hype, let us create a Custom Meal Plan for you, so you eat according to your needs.

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