Authors Posts by Gym Junkies

Gym Junkies


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bodyweight workout
Equipment needed

None.  Just an open area like your living room or your lawn

Who is this for?

This is for anyone who wants to lose the most amount of body fat possible, but has no access to a gym or equipment.

So you have no equipment?  Nothing to train with except your body and a will to train.  I’m not even going to throw in dips, pull ups, or body rows since we’re going with a complete “no equipment” mentality.  This means we will not be doing any upper body pulling movements which is far from ideal.  However with maximum weight loss being the goal, a month without pulls is a calculated casualty.

Oh, and I don’t want to hear a single peep about there being no “ab” exercises.  To lose weight you need maximum caloric expenditure and that weak-ass crunch isn’t going to cut it.

I’m also asking you to abandon long slow cardio for the 31 days.  Unless you are finding some mental or spiritual clarity in your 30-minute treadmill treks, STOP IT NOW!  

6 Exercises: Squat, Lunge, Push Up, Squat Jump, Hop Scotch, and Baby Burpee.  Yes, the push up may be done from the knees if you can’t do a regular pushup.

Workout A:

Squat: 25 reps or as many as possible before a rest is needed – which ever comes first.

Hop Scotch: 30 seconds of max effort.

Push Up: 25 reps or as many as possible before a rest is needed – which ever comes first.

Hop Scotch: 30 seconds of max effort.

Repeat cycle 4 – 8 rounds.

Workout B:

Baby Burpee: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout C:

Lunge: 15 reps each leg or as many as possible.

Hop Scotch: 30 seconds.

Push Up: 25 reps or as many as possible.

Hop Scotch: 30 seconds.

Repeat cycle 4 – 8 rounds.

Workout D:

Squat Jump: 30 seconds of work, 30 seconds of rest.

Repeat 4 – 12 times.

Workout E:

Lunge: 10 reps each leg.

Baby Burpee: 10 reps.

Repeat 5 – 7 times.

Workout F:

Squat Jumps:  Max reps in 10 minutes.  Rest as needed and keep track of the reps completed.  Try to beat rep count each time this workout comes up.

Workout G:

Tabata Intervals of the following:

Hop Scotch


Baby Burpee

Push Up

Follow a 4 days on, one day off, 3 days on, one day off cycle as follows:

May 1.  Workout A

May 2.  Workout B

May 3.  Workout C

May 4.  Workout D

May 5.  OFF

May 6.  Workout E

May 7.  Workout F

May 8.  Workout G

May 9.  OFF

May 10.  Workout A

May 11.  Workout B

May 12.  Workout C

May 13.  Workout D

May 14.  OFF

May 15.  Workout E

May 16.  Workout F

May 17.  Workout G

May 18.  OFF

May 19.  Workout A

May 20.  Workout B

May 21.  Workout C

May 22.  Workout D

May 23.  OFF

May 24.  Workout E

May 25.  Workout F

May 26.  Workout G

May 27.  OFF

May 28.  Workout A

May 29.  Workout B

May 30.  Workout C

May 31.  Workout D

Your Diet

Follow this diet plan…

Let’s get this straight right now:  diet is THE most important component of your fat loss journey.  And while we’re being straight forward, I’m asking you to endure some hunger pangs for the next 31 days.

This  is a crash course.  This is all out war for 31 days on the blubber you’ve been hauling around.  Let me ask you this, has what you’ve been currently doing brought you results?  If you answered no, then it’s time for something different.  And radically different.  I promise you, a little gnawing in your belly is going to go a lot farther toward your weight loss than any workout I can put together.

If you have set the goal to drop as much weight as possible in 31 days, be prepared to pay the price.  No cheat days.  No cheat meals.  No cheat freakin’ tastes or bites of anything.  It’s ONLY 31 days!  Exercise some damned discipline and give it your all.

Eat lean meats, lots of fruits and vegetables, some nuts, and very limited amount of starchy carbohydrates and dairy.  And keep the carbs to post workout only.  Sound tough?  It’s not tough – you can do anything for 31 days.  Give it your all for 31 days and then make your decision.  If you don’t feel more energetic and your weight hasn’t dropped, go back to eating your pasta and bread.  Also watch your quantities.  Keep meats to about size of your palm and nuts to one layer in the center of your palm (about 6 almonds).  If you are hungry make yourself a big old salad – you can eat raw or lightly steamed vegetables until your belly is full.  Speaking of salads, the only approved dressing is homemade vinaigrette: 3 parts olive oil, 1 part balsamic vinegar, spices as you desire.  Yum!  A sample meal plan follows:

6:30am  Workout

7:00am  2 or 3 eggs scrambled with peppers and onions, 1 piece dry whole wheat toast.  Fruit salad of pineapple, melon, and grapes.

10:00am  1 banana.  6 almonds.

1:00pm  Large spinach salad with grilled chicken, cucumber, tomato, and balsamic vinaigrette.

4:00pm  1 apple.  Small handful of walnuts.

7:00pm  Stir fried sirloin and broccoli.

10:00pm  Go to bed and don’t eat until breakfast!  If eat you must, eat only enough to curb the hunger: half and apple or banana, maybe with a taste of natural peanut butter.  A large glass of water works great to stave off hunger.

If you have any questions about this workout, please post them below…

-Terry Asher

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Carbs Myths

Carbs and Weight Loss: today we separate truth from myth. Here’s what you should know.

Today it seems to be almost accepted as universal fact that you can’t really lose weight while you’re eating carbs, right? The now demonized carb is viewed as the giver of fat, and ruiner of weight loss.

It’s important to remember how quickly the “generally accepted” nature of a food group can change in the eyes of the fitness and healthy community. Remember when we thought all saturated fats were pure evil?

We’ve actually since learned that saturated fats aren’t exactly the horrible entities we thought they were. We originally thought saturated fats were the absolute worst things for your heart. Of course, this does exclude trans fat, which is the processed form of saturated fat, and this does, in fact, increase the risk of heart disease. You should avoid trans fat like the plague. But saturated fats aren’t nearly the devils we made them out to be–take for example avocados, now one of everyone’s favorite  “super-foods.”


Is The War on Carbs Justified?

So let’s look at the argument against carbohydrates when it comes to weight loss. First, let’s just get it out of the way that the list of what low carb dieters are doing wrong is pretty long. Carb-haters will have us believe that eating these foods will absolutely kill our blood sugar levels, slaughter our metabolisms, make us become severely overweight, hand deliver diabetes to us, and provide several other diseases. 

Is that really the case for everyone? And for all carbs? Calm down.

If you cut literally every single carb out of your life, is that really a sustainable lifestyle? First let’s make the important distinction of separating refined sugars and bleached starches from the healthy carbohydrates you find in fruit and other natural foods.

Still, a lot of people say the second you just stop eating carbs, the fat is just going to peel away. And you’re going to be able to keep the pounds off, without having to count those annoying calories. Plus, your immune system is going become basically immortal status. Who knows, you might even be able to start seeing through walls and maybe flying.

If you want to try the middle path when it comes to carbs, you can also try: carb cycling.

But we want to know if this war against carbs is actually justified. Are carbs the achilles heel to losing weight? Let’s take a closer look and find out.


Carbs and Weight Loss Myths: Understanding Insulin

A big reason why carbs are so hated is because of their relationship with the hormone, insulin. According to ‘expert’ claims, insulin is the thing that makes you fat. And, because carbs tend to cause a huge increase in insulin, they’re going to make you fat. Insulin makes you fat, and so do carbs. That’s about as far as these arguments go. It seems fairly simple, and easy to understand, but there’s one problem – it isn’t correct.

While some of it is true, it’s just not entirely spot on.

First of all, it is insulin’s main job to get glucose out of the blood and store any extra in fat reserves. However, another part of insulin’s job is to get amino acids into our muscles in order for protein synthesis to start, so the dietary fats can start getting out of the body. Then, while all this is going on, your insulin helps preserve your muscles by starting an anti-catabolic effect.

Do you know how much daily protein you need to build muscle without gaining fat?

So yes, it is correct to say that eating carbs will increase your insulin levels.

But there are a few other things that will actually do the same to insulin levels. Certain proteins, like eggs, beef, cheese and fish are also known to raise insulin levels. This is actually a good thing if you’re trying to build muscle while losing fat.

Protein Pro-Tip: What’s the best snack to have handy for avoiding carb cravings? A clean filtered, amino acid infused whey protein powder. A shake between meals will make it very easy to manage your cravings.

In fact, a lot of people believe that your body automatically creates more insulin the second you put a carb into your mouth, so this is why carbs cause more fat. But this just isn’t true. And we aren’t just saying this isn’t true – we have research to prove it.

Clinical studies and data show that the amount of insulin your body produces when you’re eating food doesn’t actually matter when it comes to fat storage.

What we’re getting at – insulin isn’t really a bad thing. And it certainly isn’t part of the war between your pancreas and the various fat cells you have.

Carbs Myths

Carbs and Weight Loss: What You Might Be Missing

A lot of these low-carb lovers are going to tell you that you can lose a ton of weight by cutting carbs out of your diet. Actually, a growing number of people believe that the only way to lose fat is by cutting down on carbs.

But the problem with this is that all of these opinions aren’t based on facts. Instead, they need to focus on 2 of the biggest issues people face when it comes to losing weight:

  1. Eating way too much
  2. Not moving around nearly as much as they should.

A recent study conducted by the University of Pennsylvania had some interesting findings related to this. They looked at a group of 63 medically-obese adults. Researchers went through and assigned each adult a specific diet. Some were assigned to a low-carb diet, while others were assigned to high protein diets and the rest were assigned to high-fat diets.

Protein Pro-Tip: you’re trying to build or maintain muscle with a high protein diet, make sure you know how to choose the best protein shake for your body and wallet.

For the low-carbers, there were 20 grams of carbs allowed each day. Over time, the carbs were increased until the target weight was reached. Or, in other words, they have a diet that had 60% of calories come from carbs, with 25% coming from fat and only 15% coming from protein.

Here’s where the interesting stuff starts.

In the beginning, of course, the low-carb group lost the most weight. The first three months, they were in the lead.

However, by the 12-month mark, the difference in weight loss between the groups wasn’t that significant.

We shouldn’t be too surprised that the low-carb team was the first to lose weight. After all, cutting back on carbs is going to cut down on the amount of glycogen our bodies store up in our muscles and liver Plus, it’s going to decrease water retention.

So from here, this is going to cause a sudden drop in weight – but it doesn’t have to do with fat. Let’s make sure that’s clear:

The initial weight loss of cutting carbs is mostly based on glycogen and the water retention.

Harvard University also decided to take a look at this. They looked at 811 overweight adults and assigned each one with one with a different diet. Basically, each time had the following percetnages of fat, protein and carbs.

  • First group: 20%, 15%, and 65%.
  • Second group: 40%, 15%, and 45%.
  • Third group: 40%, 25%, and 35%.

After being on their instructed diet for 6 months, most of the participants averaged about 6 kg of weight lost. After that, they all started to go back for weigh-ins every year. By the 2-year mark, weight loss averaged out to 4 kg. So there wasn’t a huge different between any group – low carb vs. low fat, high protein vs. low carb, low carb vs high carb.

Carb Myths

Low Carb Dieting: So What Really Works?

We’ll provide you with one more study that provides the answer – Arizona State University. This university looked at an 8-week diet that was low in fats and proteins, but high in carbs. After the 8 weeks, it discovered that this diet was just as effective as a diet that was low in carbs and fat, but high in protein.

This is getting a little confusing, but all three of these studies prove one thing: carbs are not the enemy. 

It also points to something else: as long as your body is in some kind of caloric deficit, you’re going to lose weight.

So that means you can have a lot of carbs – just cut back on protein and fats. If you want to have a diet that’s full of fat, cut down on proteins and carbs. You have to pick a side and fall back with the other two choices. What matters is your total calories taken in, and the amount you burn off. Burning calories and building muscle keep your metabolism high.

Who Can Benefit from High Carb Dieting?

Now, on top of the evidence we just showed you, there’s something else to consider as well. Some people are going to do better on a low-carb diet, while others will do better on a high-carb diet. There are the few lucky individuals who can do both.

But you need to find out which one your body can handle better. Some people can handle high-carb diets really well. They feel full of energy all day, without any middle-of-the-day crashes, and they can lose weight. These people can also regulate their gym time and keep going for longer periods of time.

Other people can’t do this. Do you know where you stand?

Those who don’t do well with high-carb diets find themselves losing weight a lot slower, and feeling hungrier more often. Therefore, they’re going to start over-eating, so they’re going to see their weight go up and down a lot.

Again this still comes down to caloric surplus at the end of the day.

While that may seem like the ideal side to be on, the same can be said for low-carb diets. A lot of people don’t do well with low-carb diets that are higher in fat. Most of the time, these individuals will feel lethargic and have trouble focusing. These low-carb diets can affect their bodies too, as they don’t perform as well in the gym and they may also have trouble dropping pounds.

So as you can see, while some people can’t deal with low-carb diets, others can. But there’s more to it than just personal preference.

Caloric deficit will determine how much weight loss you incur, but the types of calories you consume will have a direct effect on the ones you consume after!

This is why we encourage anyone who is active and using their muscles regularly to make sure and keep a healthy whey protein supplement handy for between meals and after you workout.

Carbs and Weight Loss: Interpreting the Research

Research shows that individual people deal better with high amounts of dietary fats than others. So this means they’re going to respond positively with metabolic changes. How? By seeing an increase in resting energy and fat oxidation in order to keep energy levels balanced. Plus, they’re going to see thaty their appetites are better under control with this.

Research goes on to show that other people, those who respond negatively to dietary fat, are the ones who are going to store it in the body as fat. So this is an explanation as to why each person responds differently to various diets.

For example, a ketogenic diet can be an absolutely catastrophe for some, and for others, it’s the answer they’ve been praying for.

It can also depend on how your insulin sensitivity, as well as your insulin’s response, affects the diet and how effective it is. The research concluded that any weight loss efforts are neither damaged or improved by insulin sensitivity, or resistance. Rather, when we shy away from high carbs, low fat, etc, things just change a bit.

There could be a larger issue that you need to make sure you’re aware of. If you notice your body responding especially poorly to certain carbs, you might want ask your doctor about Gluten Allergy Symptoms.

The Tufts-New England Medical Center wanted to look into this further. They demonstrated that obese women (who were insulin sensitive) lost a lot more weight when they were following a high-carb, low-fat regimen, rather than high-fat, low carb. The results were pretty interesting – the high-carb diet yielded about 13.5% loss in body weight, versus the low-carb, which was only 6.8% loss in body weight.

On the other hand, those that were more insulin resistant had the exact opposite results. Those who went on a low-carb diet that was higher in fat lost more than those that went on a high-carb, low fat diet. The average was about 13.4% of weight loss on the low-carb diet, while the high-carb dieters only lost about 8.5% of body weight.

Best Protein Powder


What this means for you: Depending on if you’re insulin sensitivity or not, you can tell which diet is more effective for you. And once you discover that, you can find out for yourself if carbs are going to make you gain weight or not.

Here’s how you can tell if you have a good insulin sensitivity and response. Treat yourself to a meal that’s super high in carbs (YAY). And see how you feel afterwards. Do you feel like your muscles are full and satisfied? How’s your mental alertness? Do you feel full? Are you going into a carb coma?

If you feel good afterwards, you likely have good insulin sensitivity and response. However, if you feel bloated, or are having trouble concentrating, and feel hungry soon after eating, It’s likely that your insulin resistance and response are poor, which means you should stick to a lower-carb diet. But keep in mind that these are just some easy guidelines – they aren’t rules. If you’ve found a way that helps you lose weight, stick with it! Whatever works for you is good for you. Just remember to listen to your body and the signals it gives off. If it doesn’t feel right, odds are, it isn’t right.

-Terry Asher

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fight cellulite

What exactly does it really take to get rid of cellulite? Today we’ll share our best tips for fighting this stubborn fat. 

Some experts believe you can’t get rid of cellulite, no matter what you do. Other professionals believe following a strict regimen can help you blast this annoying problem.

So how can professionals, all in the same field and industry, have two totally different opinions on the same subject?

If you can believe it, cellulite was once viewed as an attractive feature. Sounds weird by today’s standards, right? Well, this was because it was seen as a sign of wealth. Having cellulite meant you could afford to have all kinds and food and you didn’t have to do anything labor-intensive to get it.

In today’s ultra image conscious society, cellulite is viewed as anything but attractive.

However, nowadays, just about every single woman and most men have cellulite in one area or another that we’re trying to get rid of. And unfortunately, the image on cellulite isn’t exactly a sign of luxury anymore. Now, if you have cellulite, it’s almost assumed you’re lazy or that you have a pretty unhealthy lifestyle.

This is not necessarily true. And you don’t HAVE to get rid of cellulite to be an amazing human. However, if you are looking for help beating these stubborn fat deposits, we’re here to help.

If you’re not already on one, we recommend you start with a fitness plan that emphasizes building muscle while losing fat.

From thousands of dollars on treatments, including creams, surgeries, and more, to certain exercises, we just can’t seem to nail done a solution. The question remains: how can you get rid of cellulite? Today we’ll explore the most popular methods and weed out what works from what doesn’t.

Is it Possible to Get Rid of Cellulite?

The short answer? Yes, you can. And now is the time to do it, with warm weather finally hitting us. It’s time to wade through all the BS and expensive treatment options and get down to the treatments that actually work.

If you’re here today, you’re already on your way to smooth, sexy hips, butt and legs. Nice work! Getting started is half the battle.

It’s likely we all know what cellulite is – from hurtful nicknames, like cottage cheese and dimples – it’s easy to remember what it looks like. It’s those bumpy fat deposits that generally appear in areas like the butt and legs. However, it doesn’t always stop there. Rather, it can rear its dimply head in other places, like the stomach, arms and hips. While sometimes cellulite is only noticed when you pinch your skin, making it less severe, other cases are much more severe than this, as it’s visible at all times.

That dimple-like look is actually fat cells that are swollen and putting some serious pressure on the fibrous tissue that surrounds them. This whole process pulls your skin down, which then creates the “cottage cheese” look. Lovely, right?

So what do about all this?

fight cellulite

Fighting Cellulite for Women

Unfortunately, in most cases, women are more prone to cellulite than men. Like, a lot. And there are 3 big reasons why this is true.

Reason #1: changes in hormone levels weaken the fibrous tissues that surround the fat cells.

As you likely know already, this is going to impact the skin’s support structures negatively. Generally, any efforts of this are seen somewhere between the ages of 25 to 35, which is when women’s estrogen levels tend to start decreasing naturally. Because of this, blood vessel receptors in both the hip and thigh regions start decreasing. Well, as we all know, less circulation leads to less nutrition in a certain area, which is going to stop collagen from producing naturally. Therefore, your skin is going to be weaker, as well as the connective tissues. Let’s not forget menstrual cycles, either. As if they didn’t stress your body enough, they also release an enzyme during this time that can breakdown any collagen.

Reason #2: Women hold more fat than men.

Another unfortunate yet true fact. Women also hold the fat is more “stubborn” areas, like the hips, butts and legs, which are the favored region of cellulite. For this reason, it can be important to select a tailored workout just for women. Research shows that women also aren’t nearly as good at oxidizing fat as men are, so it is possible that estrogen has a bigger hand in cellulite than we may think.

Reason #3: Women’s fat cells are distributed in vertical columns.

Because of this, women are more prone to bulging. On the other hand, men’s fat cells are distributed in an almost net-like pattern, which makes them more resistant to pitting.

Not the greatest news so far. And here’s some more – cellulite gets worse as you continue to age. Because the fibrous connective tissues (also called septae) tend to get stiff and therefore loosen the skin as you age, the whole “cottage cheese” look ends up getting more and more noticeable.

Gym Junkies Dietary Tip for Fighting Cellulite: choose the best protein shake for women and drink one between meals to avoid food cravings and unnecessary carbs.

So yes, when it comes to cellulite, women catch a tough break. So this is all the more reason to understand cellulite development now, so you can fight the problem before it gets ahead of you.

Understanding the Stages of Cellulite Development

Like we said, a lot of women have cellulite, and it’s perfectly normal. That number is somewhere between 85-98% of women, some research reports. But it isn’t just cellulite or no cellulite. There are actually four different stages of this annoying issue.

Stage 0 is, of course, no dimpling. You don’t see it when you stand or when you lay down, or when you pinch your skin. Your skin might furrow and fold during the pinch test, but you don’t see any dimples.

Stage 1 is no dimples while you’re staying up or lying down. However, if you do the pinch test, you’re going to see some dimples appear.

Stage 2 is some dimples while you’re standing, but not when you lay down.

Stage 3 is seeing dimples when you’re both standing and lying down.

Here’s how the pinch test works. Take your index finger and thumb. Pinch around your body, like your butt, outer thigh, or even your stomach. Look to see if there are any dimples. If you only see the simples when you do the pinch test, and you want to make sure that they don’t become noticeable all the time, now is the time to take preventative measures.

One way to keep track of fat deposits on various areas of your body is with a super accurate body fat caliper.

In order to really understand where you’re at, and where your goals lay in the future, tracking your progress is key to staying on plan. By now you should also make sure you know how to accurately measure body fat percentage.

Getting Rid of Cellulite: What Works and What Doesn’t?

Before we start with our own methods for how to get rid of cellulite naturally, let’s take a look at all the different methods that don’t work. We will say some of these are pretty crazy, but people try them anyway.

The first fail on our list is cellulite fighting footwear. These are some pretty insane-looking sneaker that somehow manage to make just walking into an exercise. In fact, you might not want to wear them outside, because people will think you’re drunk. Needless to say, these aren’t worth the money. Or the safety hazard. Skip these.

Next are any type of cellulite creams. Most of these products have countless ingredients and substances that all claim to help prevent fat from storing up in the places where cellulite likes to appear. Sounds a little too good to be true? Because it is.

It isn’t as simple as a cream managing to keep fat out. If that were true, we’d all be a lot thinner. Rather, if anything, these creams can just cut back on any swelling that might come about….which means the effects wear off pretty quick.

One of our favorites is the crazy massage-like contraptions that tell you they will “melt” or “break down” the fat cells. As crazy as these are, some of them work at temporarily getting rid of the problem area. However, keyword: temporary. It doesn’t get rid of it. And, at the price these things usually come at, you’re going to want something that lasts a lot longer.

So those are all the treatments that don’t work for cellulite – or at least work long-term. Now let’s look at what does work at cutting back on the appearance of it.

Notice our wording there. Unfortunately, genetics and body type do have a hand in cellulite. If you have it in your genes, it’s likely you aren’t going to be able to get rid of every single problem area with cellulite. However, there are a ton of things you can do to make it less noticeable.

fight cellulite

How to Fight Cellulite: Understanding Your Plan of Attack

Here’s where you can start. First, look at the health in both your connective tissues and the collagen found in your skin. Odds are, the stiffer and weaker these tissues are (and the looser your skin is), the more noticeable the cellulite is going to be So if you can work on getting healthier, more elastic tissue, you can cut down on the appearance of cellulite.

Next, your goal must include a commitment to get rid of body fat. If you have a lot of fat in the areas with cellulite, it’s going to really make the cellulite stand out. When you start losing fat, you’re going to relieve some of the pressure on the surrounding tissues. So that alone is going to cut back on the dimple-look.

Gym Junkies Fitness Tip for Burning Fat: fast-track your progress with our Hight Intensity Interval Training (HIIT) plan to blast fat faster than steady cardio.

Thirdly, start increasing both your lymph and blood circulation. Lymph is basically the substance your body calls on to get ride of gross waste. And if you don’t have good lymph drainage or circulation, there’s going to an increase in swelling and inflammation – which is going to make the problem a lot worse.

Getting Rid of Cellulite: Final Steps

So here’s what you can do to make these three things happen, and get rid of the cellulite– and no it doesn’t involve weird lotion, painful procedures, or cellulite-sucking devices.

First, start by lifting weights. Dr. Murad, the author of The Cellulite Solution, points out that the more often you’re able to get blood and lymph moving around the stubborn areas, the more likely it is that you will see a decrease in visibility of cellulite.

The best way to do this? Start weightlifting. And yes, squatting too. If you’re new to training, the good news is you’re definitely in the right place for advice on beginner’s weight lifting.

Plus, the more you lift weights, the more toned your muscles are going to get. That means areas of your body (whatever area you’re focusing on) is going to get a more tighter, smoother appearance naturally.

Want a boost for your workout sessions? A clean, powerful pre-workout formula will give you more energy to burn fat and build muscle during your workouts.

The second thing you need to do is pretty easy – just start including more omega-3 fatty acids into your diet. The average diet contains a ton more omega-6 fatty acids than necessary. Instead, focus on omega-3. It’s going to help you with more than just cellulite, too. It’ll help cut down your risk of several kinds of diseases, like heart disease, cancers, and autoimmune and inflammatory diseases.

The best way to get omega-3 fatty acids? A clean processed fish oil supplement.

Guess what else omega-3 fatty acids do? They stimulate the production of collagen, and they cut down on inflammation. By now, you probably know that these are two big steps toward getting rid of cellulite. Fish oil should be taken every day too, for your overall health if nothing else.

Now we mentioned cutting back on your body fat percentage earlier. While we do believe that this is a good way to reduce the visibility of cellulite, it isn’t the end-all. Know how you can tell? Because there are still skinny girls with cellulite.

However, if you’re overweight, getting your body fat levels back down to normal is going to help quite a bit. And by reducing this percentage, you will continue to cut back on the appearance of cellulite. You also want to incorporate the weightlifting here too, to keep everything nice and tight.

There are also two supplements that can help with cellulite. Mind you, they aren’t going to be as effective as getting your body fat percentage down or hitting the weights, but they might just need the push you need.

The first one is Gotu Kola. Tons of impressive research has shown that this supplement can actually boost production for collagen, and it’ll help out your blood circulation, which is going to help you with your cellulite.

The second supplement we’re going to suggestion is Horse Chestnut. We know this one has a little bit of a weird name but hear us out. It comes from the seed from the Aesculus hippocastanum tree and it shows to help improve overall circulation. Added bonus – it also has anti-inflammatory and anti-swelling features, too.

Best Protein Powder


As we’ve said, cellulite is a problem that a lot of women deal with nowadays. But coupled with the right tools, including weightlifting and getting body fat percentages down, and maybe a supplement here and there, you can tackle this and get back to your lean, healthy self. You can work your way back to smoother skin in no time, without wasting a ton of money or time on useless techniques.

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oxydrene elite

Looking for a performance boost for your toughest workouts? Oxydrene might be your answer. Today we’ll present the facts on this popular supplement.

We’ve all been there – your performance is slowly declining at the gym. Whether you’re just plain bored or you’re getting old and fighting against the current, it’s really frustrating to go against this uphill battle. And let’s face it – sometimes you just need something to give you a little kick and push you through that extra-hard workout.

There are a few products that claim they’re able to do this successfully and safely.

One of those products is Oxydrene.

We’ve been hearing an awful lot about this supplement lately, so we decided to take a closer look for ourselves. We wanted to look at a few different things, like an in-depth look at the various testimonials and reviews left by customers, the different ingredients and even where you can buy it and how much it’s going to cost you.

Oxydrene Ingredients and Effects

Made from Novex Biotex, Oxydrene claims to aid in oxygenating both your tissue and your blood in order help increase your overall performance and VO2 max. This allows you to build more muscle by empowering and oxygenating your tissue.

As for the company itself, it has put out some pretty impressive products over the year. Most of their products are geared toward weightlifters and include Cutting Gel and Endothil. However, this product is strictly for male enhancement.

As for the ingredient list, it’s made up of only three key ingredients. Because it oxygenates deep tissue, it’s sending more oxygen into your blood stream. This, in turn, makes you have better stamina and endurance, increasing VO2 Max.

This might sound a little too good to be true. However, increasing It does say it’ll start work in as little as three to four days, so you won’t have to wait long to see if it’s the product for you.

According to the label, you should start with taking 2 capsules. This dose is for 2 times a day and should be in between your meals. And yes, still take it even if you aren’t working out that day. Its effects will continue even if it is your off day.

More often than not, Oxydrene is coupled up with Zantrax 3. This is one deadly serious combination. Zantrax 3 is actually a pill that helps with fat loss while the Oxydrene increases oxygenation and performance.

On Oxydrene’s website, it advises bodybuilders that want to use their supplement to double check with any professional trainers. Why? Because there’s actually a possible ban in the IOC and WADA . These are two agencies that keep an eye on steroids.

So while Oxydrene isn’t exactly a steroid, the chemical makeup of it (on top of its ability to bump up your intake of oxygen during hardcore working out sessions) has caused it to be on a ton of agencies’ radar.

In terms of ingredients, you’re looking at a few different things, like Fructose Lychii Chinesis, Hippophae, Rice Flour, Sedum Crenulata, Megnesium Sterate, Silicon Dioxide and Cellulose.

We wanted to see what kind of effects these ingredients have in terms of the human body and all of its complicated systems.

Here’s a bit of a surprising fact – Hippophae is actually used pretty often to help patients suffering from cardiac complications.

Oxydrene User Feedback

Another surprising fact – just about everyone who reviewed this product gave it 5 out of 5. Many users reported a huge increase in their energy, resulting in a lot better workout. The idea is that more oxygen in the muscles increases strength and stamina.

One user said he was already active, despite being in his late 50’s, and was looking for a boost so he turned to Oxydrene. He saw a huge jump in energy while at the gym and plans to continue his use of the supplement. He was looking for some pretty significant results, as he felt like he was losing energy and stamina as he was getting older. He got the results he was looking for.

Another user stated Oxydrene gave him all the benefits he was looking for, but without the jittery feeling that tends to come with an energy/weight loss pill. This user claims there are literally no bad side effects that come along with Oxydrene so he also plans to stay on it for a while.

There were hardly any users that reported any negative side effects.

Our Oxydrene Review

So what’s our take on it? Well, based on the positive feedback we’ve seen (and the negative feedback we still can’t seem to find) it does seem like Oxydrene works for a lot of men. There are countless supplements and various other kinds of products that promise to give you that boost you need for your intense workouts. However, often times, there’s no kind of delivery with this promise – it’s just words written on a label you hope are true as you buy the bottle and give it a shot for yourself.

Oxydrene seems to be successful based on the reviews available. This supplement seems to be very successful in giving the user some much needed energy, especially when you look at other products like Slin and even Panthera.

Here’s another bonus – you can find this just about anywhere. From drug stores to popular places like Vitamin Shoppe, you’re not going to have trouble trying to find where this is.

For convenience factor, we recommend buying Oxydrene on Amazon. Prices fluctuate a bit online from various retailers; we like amazon when it comes to ordering supplements because of the reliability, quick delivery and return policies. For a product with this many good reviews, and our own good experience, we find the price to be quite fair around $37 for for 120 capsules.

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At the very reasonable price point, Oxydrene is worth a shot, isn’t it? You don’t have anything to lose, except for more energy by waiting, so it might be worth your while to give it a try. Based on our experience, the information available, and Oxydrene reviews online, we give this one four stars and the Gym Junkies recommendation.

Oxydrene Review
Reviewed By:
Terry Asher
4.0 OUT OF 5.0
User Reviews: 0
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weight loss plateau

Have you been following a plan or routine that was working, and you seem to recently have hit a wall in your progress? Today, we’ll show you how to blast through weight loss plateau!

Nothing is better than seeing your seriously-hard work paying off. Whether it is reflected back in the mirror or on the scale (or better, both!), working hard and seeing the results is an awesome feeling. This is what keeps us going. And odds are, other people are noticing too. All you have to do is keep up the good work, and you will keep seeing the results, right?

Not necessarily. Why? Because of the dreaded weight loss plateau. It happens to even the best athletes – no matter how hard you try, you just can’t lose the weight or build muscle. Your body is sitting at a total halt.

There are a few different reasons why this can happen.

First and foremost, it’s important to understand that there’s a big difference between weight loss and fat loss. Weight loss is flawed term and it’s a bit more complicated, because it doesn’t distinguish between the changes in things like your muscle, your water, or even your fat.

Do you know how to accurately measure body fat percentage? This is an important tool in understanding your real progress.

Everyone has the same goal – lose as much fat as you can, without losing a ton of muscle. This is why we recommend training with a focus on losing fat while building muscle. Of course you’ll also want to keep their water retention healthy but at a minimum.

So let’s say you take a step onto that much loved/hated scale of yours and you see that you’re a pound light from the day before, or even the week before. Congrats!

You’re probably smiling and thinking you ditched a pound of fat. Now, if you weight the same, or even more, you’re probably think you either haven’t lost any fat or that you’ve actually gained fat.

That isn’t always the case. How much do you really know about water retention?

weight loss plateau 2Measuring Weight Loss Plateau and Water Retention

If you take in a lot of carbs and sodium during the day, with basically no water, you might feel what we like to call “puffy” or bloated. The combination of carbs and sodium, mixed with little water, is going to make you feel like that. In fact, it’s pretty easy for you to gain up to five pounds by this method alone!

One thing we recommend, is that if you honestly track your food and water intake, as well as take body measurements.

And obviously, it can be pretty frustrating when you step onto the scale and see this fluctuation effect. If you’ve been working really hard, and see you’ve gained weight, you’re going to think you aren’t going hard enough.

Rather, water retention is the issue that might make you think you’re hitting a weight loss plateau. And it needs to be addressed.

But now take a look at the other end of the spectrum. Let’s say you don’t eat a lot of carbs or sodium during the day. And you’re drinking a ton of water. Well your body is going to be able to flush that water out, which means you aren’t going to be feeling very puffy. Rather, you’re going to feel “hard” overall and have a more defined look. If you’re trying to build muscle and lose fat, this is a great zone to be in.

This might make you think you’ve had an awesome day of fat/weight loss, because you’re looking and feeling good, but it’s also affected by water retention.

Because water retention can be so unpredictable (and let’s be honest, to be such a pain in the ass letdown), this serves as a good reason to limit yourself when it comes to hopping on the scale. Aim for weighing yourself once a week.

You should do this on the same day of every week, and first thing in the morning. If you can, weigh yourself naked to get an accurate reading. If you weigh yourself several times during the week, this is going to take a huge toll on your confidence. Because your weight can go so up and down so often, weighing yourself with less frequency is the way to go.

There are also ways to help you lose water weight in the mean time if this has been an issue for you.

So once you pic this weigh day, make sure it isn’t on the same day as a cheat meal. You want to make sure you have a cheat day and if you aren’t happy with your results on the same day, you’re going to blame that. We’ll talk more about how cheat meals can help you lose weight in just a bit.

What Does Weight Loss Plateau Really Mean?

Now that we’ve got that out of the way, we can focus on what it really means when you’re dealing with a weight loss plateau. When you aren’t losing fat any longer, that’s the definition of a real weight loss plateau.

Some people believe that when they haven’t lost weight in 2 weeks, that’s a plateau. Now that doesn’t mean you should start panicking if you haven’t seen any movement on the scale for a week. Sometimes, you may be retaining water or not going to the bathroom as regularly as you were. But no change in about 2 weeks is going to tell you one thing – you’re stuck.

Here’s a few things to keep in mind. First of all, weight loss plateaus aren’t uncommon. In fact, they happen to most people. In fact, it’s pretty normal for people to hit more than one plateau on their way to better bodies. Sucks, right? That’s just how the human body is – it’s really really stubborn when it comes to getting rid of fat.

Much of the time what this means for us is a greater commitment to our goals. We reach the peak of what one level of training and dietary discipline can bring us, and we must continue forward if we want to reach our goals. So how do we do defeat weight loss plateau and keep burning the fat?

One solution is smarter training. Have you tried high intensity interval training?

weight loss plateau

Conquering Weight Loss Plateau with HIIT

If you’re struggling to get below 10% of body fat, you might have to add in some evolved cardio. After all, there’s only so much you can cut back before you start losing muscle. When you hit that plateau, considering switching to a High Intensity Interval Training (HIIT) program. Combine weight training with running, biking or rowing for best results.

Bottom line: high intensity interval training burns a hell of a lot more fat that has us convinced that steady-pace cardio fails. In fact, it does a lot more than that.

Studies have proven that HIIT can increase your resting metabolic rate for up to 24 hours after the exercise is over, meaning you’re still getting a workout even after your workout has ended. It also helps improve insulin sensitivity found in the muscles, and produces higher levels of fat oxidation in your muscles. Most importantly: It can also help keep your appetite at bay after an exercise.

The other important thing to remember is the more weight you lose, the harder it gets to continue losing more weight. Doesn’t really seem fair, does it? But it’s true. The leaner your body becomes, the longer it’s going to take you to get rid of fat in a healthy manner. By that we mean keeping your muscle and strength high while losing the fat.

Let’s say your body fat is currently at 25%. It should be pretty easy for you to lose 2 to 3 pounds every week for the first couple of weeks. If your body fat is around 10%, 2 to 3 pounds a week might be hard for you.

Keep Your Body Guessing to Beat Weight Loss Plateau

Next, remember that your body has its own comfort zone. Your body seems to have made up its mind – it has a weird that it’s comfortable at and the appetite your body puts forth naturally will help maintain that. If you eat more than what your appetite is giving off, you’re going to feel super full. If you eat less, you’ll feel hunger.

Obviously, this whole zone depends on the person. Some people might have a comfort zone that’s made up of mostly fat and others have a weight that’s healthier and leaner. Of course trying to keep a weight under what your body wants isn’t going to be without its challenges. It means you’re going to have to keep an eye on your calories and add in some cardio to lose weight. On the slight chance you want to gain some weight, you’re going to have to overeat on a regular basis. Just remember if you keep this up, your whole comfort zone is going to keep getting higher and higher.

Think you got it? OK, let’s get into the different methods to keeping your body physically guessing, but full of nutrients and ready to burn fat and defeat weight loss plateau.

First, look at your daily caloric target and get ready to revamp it. As you continue to lose weight, your metabolism is going to slow down. Why? Because you have a leaner physique, which means your body doesn’t need to use as much energy.

So if you don’t tweak your calories while this is happening, it’s likely you’ll hit the dreaded plateau. The best way to get around this is to recalculate your daily caloric target for every fifteen pounds you lose. You’ll see that the target continues to get lower and lower.

Weight Loss Plateau

Targeting Optimal Calorie Intake to Beat Weight Loss Plateau

The Katch McArdle calculator has a formula to find out how much you eat in order to lose weight. Here it is: You should have 1.2 grams of protein for every pound of body weight you have. For carbs, go for 1 gram for every body pound. As for fat, go for .2 grams.

Pretty simple formula to give you the results you want. If you want to turn it into calories, just multiply the protein and carbs by four, and the fats by 9.

Next, get a grip on the calories that seem to hide in foods. Often times, weight loss plateau is caused by eating more calories than you think you are. This on top of a slow metabolism is what’s going to cause the halt.

Hidden calories come in a lot of different shapes and colors.

One of those shapes could be from unnecessary snacking. A big one – eating out often or overloading your food with condiments. Alcohol counts too. These are all harmful habits that are going to stand in your way of getting what you want.

Unfortunately, all it takes is an extra 200 to 300 calories a day to bring your fat loss to a complete stop. That means a few handfuls of nuts, extra salad dressing or even indulging in a snack bag size of chips. Yes, losing fat can be that big of a pain in the butt. Sure, it isn’t necessarily complicated but it definitely takes precise actions and commitment.

Simple way to get away from these hidden calories – know exactly what you’re ingesting every day. You can do this easily by keeping a food journal. If that isn’t something that’s worked for you in the past, then try calculating exactly what you need each day and break it down per meal. You can then print out guidelines to keep with you, or stick on your fridge.

Use Cheat Days in Your Battle Against Weight Loss Plateau

Here’s one thing you aren’t going to hate us for – we’re going to tell you to take advantage of your cheat day! First and foremost, having a cheat day is going to have you feeling good. It makes you feel happy and gives you the motivation you might need after having a hardcore regimen.

Get this: there’s also evidence that shows overfeeding can give your metabolic rate a big boost, from 3 to 10%.

The effects of cheating are big on a hormone known as leptin. This hormone keeps an eye on your hunger, as well as your motivation, your appetite, metabolic rate and libido. So when you’re dieting and cutting back on calories, your leptin levels are going to decrease, meaning your appetite is going to increase. So when you give your body the few extra calories, these levels shoot up, which has awesome positive effects on your body.

Some have even asked, are leptin and ghrelin the keys to weight loss? And they certainly are playing a major role.

It turns out when you’re going to have that cheat meal and boost your metabolism, eating carbs (in a controlled manner) is the best way to do this. The runner up is eating meals high in protein, because they’re really good at raising your metabolic rate. Fats aren’t really great at boosting your leptin levels and unfortunately, alcohol can even prevent it. Sorry about that.

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Our last tip? You guessed it. Start lifting some heavy weights. A study done by Greek sports scientists showed that people who trained with heavy weights majorly increased their metabolic rates over three days, and burned a lot more calories than those who used lighter weights. This also goes to explain why we recommend HIIT, because steady cardio fails you!

In conclusion, yeah weight loss plateau is a tough hand to play, but it can be beaten. Be realistic about tracking your food intake and exercise. If you measure your body and your food and track accurately, you will be able to identify the problems. Never forget the difference between weight loss and fat loss. You can gain weight and look excellent, or lose it look worse. Backing your fat loss with a fit body to create body recomposition is your best bet. Stick with it, and remember to keep moving!

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women's fitnessAre you a woman who wants to be lean, still have some curves, and get thin but not too skinny? Today we’ll show you how.

Women’s fitness is a slightly different animal than men’s training. So how can you get this ideal physique?

A lot of experts push for cutting calories down majorly and hopping on that treadmill. These so-called experts also push for the perfect weight for dumbbells, because we don’t want to get too bulky.

If you’ve given this a try, you probably already know that this isn’t going to give you the results you want when it comes to women’s fitness. Plus, it isn’t going to work in the long haul and you might actually be doing more harm than good.

Is there a secret to getting to the best body you can imagine? What does it take for you to get that lean, athletic, yet strong body? Today we’re talking women’s fitness tips, and we’ll tell you our favorites.

It probably comes at no surprise that all the popular diet trends and advice with training for women is actually what you shouldn’t be doing.

For one, do you know why why steady cardio fails you?

There are endless so-called experts in women’s fitness, but many of them are giving the wrong advice.

For example, these experts focus on a steady-pace and hardcore cardio routine, only doing light weightlifting, longer workout sessions for both weightlifting and cardio, having a diet that’s low in both carbs and protein, and outlawing specific types of food.

The problem with this regimen is that you’re essentially burning the candle at both ends. You’re looking for a fit body, but restricting the nutrients required to obtain it. Long cardio sessions will leave you tired, but will they really do you any good? Maybe not. Today we’ll get into what you’re missing.

Women’s Fitness Myths

One of the most common myths is that you’re limited by your body type. You can always improve, it’s just a question of what tactics make the best workout for your body.

Cutting down on calories and mixing in an overabundance of cardio is going to get rid of fat – but also muscle. Muscle if what give your metabolism the power it needs, and helps keep your body in shape and defined.

To get started, do you know how to measure body fat? You can also start with taking body measurements.

Let’s say a woman with not much muscle has 15% body fat. That’s going to look a lot different on how versus a woman with more defined muscles. The first woman is probably going to have that skinny-fat look, while the other is going to look like Beyonce.

It’s never a question of if you should have muscles. It’s just a matter of how much. How curvy do you want your body to be? How much of a “ripped” look do you want?

This is called body composition – cutting down on the amount of fat you have in your body and working on increasing the muscle amount. When you do this healthily and correctly, the end result is going to be jarring.

Something you need to realize is this: You have to be lean in order to get that athletic shape and the definition that goes along with it. So what exactly is the safest and healthiest way to make this happen?

Your goal should be to simultaneously build muscle while losing fat. The way we do this, is cutting unnecessary calories and focusing on high value nutrient dense meals that support protein synthesis.

Keys to Women’s Fitness

The first key to fit female bodies is to have a fairly low fat percentage. This should be under 20%. You should also plan to have enough muscle to produce the Beyonce-like butt every girl wants, and have a flat lean stomach, with toned legs and sculpted arms.

A lot of women don’t realize that how much leanness is required, and muscle. One way to support your goals here is to keep a steady supply of muscle building snacks. These will help you feel full and avoid impulse eating.

For a majority of women’s fitness seekers, this means losing around 10 pounds of fat and then replacing that fat with muscle. We get this might seem strange – lose weight just to gain It again. And it requires patience – losing 10 pounds of fat might only take a couple of months but getting that back in muscle could take up to a year.

There’s a key to getting rid of fat without losing the muscle you have.

You probably guessed that cutting back on your body fat percentage comes from your diet. If you eat less calories than what you burn in a day, you’re going to lose fat. There’s a correct way to do this and a not-so-correct way to do this.

One thing you’ll need to conquer: fighting food cravings.

Basic weight loss 101: eating less calories (aka energy) than what you burn in a day is going to have some serious loss in muscle. Plus, you aren’t going to feel great. What you need to do is eat enough food to make you feel good and get you through your workouts. During this time, you also want to make sure you’re in some kind of caloric deficit, so you can lose about a pound of fat each week.

Balanced protein-rich meals with no refined starches or sugars will support muscle growth and keep you feeling full.

There are a few different ways to calculate your caloric deficit on the road to women’s fitness glory. As far as macronutrients, you can aim for eating 1.2 grams of protein for every pound of your body weight each day.  Also aim for 1 gram of carb for every body pound, and anywhere from .2 to .25 grams of fat for every pound.

For example, if you weight 150 pounds, you’re going to want to start off with upwards of 180 grams of protein, 150 grams for carbs and 30 grams of fat. That’s about 1,600 calories. As you go on you can adjust as you see fit.

This might seem like a lot of protein when you start to translate this to food. The best advice we can provide here is to keep a lean, clean whey protein supplement handy to accomplish your goals.

Once you’ve got that down, you will see progress in terms of building muscle.

women's fitness

Women’s Fitness and Building Muscle

There’s a reason why so many people lift weights – it works. And you don’t want to just lift weights. You want to focus on lifting heavy weighs. Men’s and women’s fitness goals need weightlifting as a component to build muscle.

And yes, before you can say anything, women should be lifting heavy weights. It isn’t going to make you bulky. In fact, it’s pretty hard for women to get to that over inflated look. So you can relax.

This is because testosterone, which is the hormone that regulates the growth in your muscles, is a lot lower in women’s bodies than men. In fact, women only have about 5 to 10% of what men have. So you really don’t need to worry about getting too big.

When it comes to weightlifting, the key thing to keep in mind is that visibly, it isn’t going to help you at all if your body percentage is too high.

If you start lifting weights and your body fat percentage is around 25%, yes you’re going to build muscle, but you’re going to look bigger. And this is a mistake that a lot of people make when it comes to weightlifting and women’s fitness.

So again, get your body fat percentage under 20% before you start lifting. It’s a sure-fire way to give you the results you want when you’re seeking women’s fitness.

To achieve a visibly toned, muscular physique, women should aim to keep body fat below 20%.

Also, keep in mind that building muscle and lifting weights can go way behind just your physical appearance. The University of Texas conducted a study based on what happens to your body when you lift weights on a regular basis. First of all, the likelihood of you developing certain diseases, including cancer and diabetes are significantly reduced.

That’s pretty major huh?

In addition, your bones get a lot stronger and your metabolism is going to speed up, which is going to help you stay thin. All of this, plus you’re bulletproofing your immune system and increasing your life expectancy. Pretty sweet deals that come along with all the other benefits of an awesome physique.

Like we said earlier, you want to aim for heavy weightlifting. By this, we mean working more towards the limits of your strength. So, when you go for sets of 8, this should be with a weight that you can’t perform more than 10-12 reps at.

This type of progressive overload is critical to getting your physique on track. After all, it keeps your muscles growing.

Even though we’re talking women’s fitness, so called “manly” exercises, like the Romanian deadlifts, barbell lunges and barbell squats can payoff huge dividends. Do the barbell lunges for your butt and legs, and switch to deadlifts and barbell rows for your back and arms. You can also switch to the dumbbell and barbell curls to focus on just your arms.

Remember, it’s incredibly important that you refuel your body after weightlifting. This is why you should bring a whey protein shake with you to the gym to get it into your body within 30 minutes of finishing your training.

Women’s Fitness and Cardio: What You Might Be Doing Wrong

Next, we’re going to talk about cardio and women’s fitness. Did you think you were getting out of this one? Well, actually we aren’t going to overload it like all the so-called experts seem to do these days. Cardio isn’t equally needed for weight loss until you’re gotten lean and need to get even more lean; however, with that being said, it does help quicken things up a bit.

The first thing we need to be clear about is that steady cardio fails you for women’s fitness.

The best kind of cardio you can do for weight loss is known as HIIT. This ‘high intensity interval training’ is the most successful. Here’s how it works – you do shorter sprints but you go all out. Then you have 1 to 2 minutes of a lower intensity to give your body the chance it needs to recover. As you go on, you switch back and forth between the high intensity, and then the lower intensity.

This means that while you rest from one movement, you’re working another.

There’s a ton of evidence that proves HIIT is the way to go for women’s fitness and men’s. When you do a lower-intensity activity, like taking a walk, this taps into fat stores. But when you do a higher intensity activity, like sprinting, your body ends up pulling a lot deeper and heaver into carb stores. When you’re going at 60% of your total maximum exertion, your body gets half of the energy it needs from carbs stored up and the other half from fat stores.

What’s even better? Your body continues to burn fat long after HIIT ends–for up to 12 more hours!

Now, with just this info in mind, you might think we’re headed to squash the steady-pace cardio debate. But we aren’t done yet.

Here’s the first problem – the total amount of calories that are burned while you’re exercising. Let’s say you take a walk and you burn off 100 calories. Well, if 85 of that comes from fat stores, it isn’t going to be as effective as doing a 200-calorie burning running session, when 100 of that would come from fat. On the other hand, if you do sprinting intervals that burn off around 500 calories, that running session isn’t going to be as great as this sprinting, which will get about 150 coming form fat.

But burning calories isn’t the entire picture here.

women's fitness

Women’s Fitness and the Science Behind HIIT

There have been countless women’s fitness studies from numerous universities, like Laval, East Tennessee, Baylor College of Medicine and New South Wales that prove shorter but higher intensity workouts result in much greater losses of fat over time.

For women’s fitness and men’s, interval training should really include a mix of lifting and running. However, studies that examined even just combing sprinting and walking prove that this method is better than steady cardio.

The University of Western Ontario had a group of 10 men and 10 women train three times a week. One group was focusing in doing 4 to 6 30-second treadmill sprints. In between each rep, there was a 4 to 6 minute resting period. The other group was doing 30 to 60 minutes of steady-pace cardio. This means they were running on the treadmill at the “fat loss zone” pace for that long. Definitely sounds like they got the short end of the stick.

After doing this for 6 weeks (and the second group somehow not dying of boredom), the group doing the intervals lost a lot more fat. Pretty amazing if you think about it.

The study proved that performing shorter sprints ended up burning a ton more fat than a total of an hour on an incline treadmill. That’s mind blowing – and it might also be frustrating if you’re one of those people who spend hours on the treadmill.

The scientists from this project were able to determine a few different things. First, they found that the group that did the intervals had an increase in their resting metabolic rate for up to 24 hours after the exercise ended. They also saw an improvement in insulin sensitivity in the muscles, as well as higher levels of fat oxidation.

It offered a few more perks for women’s fitness too.

There was definitely a spike in growth hormone levels, which help with fat loss. There was also a pretty noticeable different in the group’s appetite following the workout. Needless to say, all of these benefits make HIIT the cardio exercise you want to go for. After all, if running on the treadmill for an hour isn’t going to do the trick, what’s the point in wasting your time?

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To sum it up, HIIT is the best way to get your body fat percentage down while also building muscle and achieve the goals of peak women’s fitness. Your first step, as we said, is to get that body fat down. After that, any weight you gain is going to be muscle, as long as you incorporate the exercises and weightlifting we mentioned above. Remember to focus on body recomposition, not on the numbers on the scale.

And don’t forget your whey protein if you want to reach your macronutrient goals! This is the best way to avoid unnecessary foods. Ample protein and a balanced diet along with keeping your calorie intake in check will allow you to displace fat with fitness and keep you ahead of the game in women’s fitness.

-Terry Asher

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healthy snacks

If you’re a teen or the parent of one, its critical to have healthy snacks around for this critical period of growth. For our recommendations, check out today’s post!

The moment you get back home after a tiring day at school, what’s the first thing you do? Raid your refrigerator? It’s common for most teens to grab for something delicious in the refrigerator and gulp it down, regardless of how unhealthy it may be. At this critical time of human growth, hormones cause huge appetites. While healthy eating habits are important from a young age, it the teenage years, it’s even more important that you eat right. This means enough protein to support muscle growth, enough carbs for physical activity, and healthy fats to fuel your brain. So the question is, what’s the best way to get these critical macro-nutrients into the daily diet of a growing teen.

The answer? Healthy snacks. We all get hungry. But having healthy snacks around in between meals helps us get the nutrients we need, and avoid eating junk food.

Today we’ll hone in on healthy snacks for teens, but don’t worry they’re safe for adult use as well. If you’re looking for ways to avoid impulse eating, we can help you with that today as well!

Snack And Weight Issues

It shouldn’t surprise you that chips, cookies, pizza, fries, ice creams and other junk food is bound to lead to weight gain. The fact is, the hormones that are active during puberty and growing of the human body can cause huge hunger impulses.

The real problem occurs when you don’t eat anything for say five or six hours. When you get really hungry, that’s when you get impulsive. This is why you will find a lot of nutritionists asking you to eat smaller meals but at frequent intervals.

Doing this helps in keeping your body’s blood sugar levels stable. When your brain gets a steady supply of glucose, it will prevent mood swings as well and thereby lessen your odds of going on a food binge.

The Good And Bad About Snacking

One of the best ways to keep your weight in check is of course eating right. When you’re eating healthy snacks in between meals, it will help your body in more ways than one.

Long periods without eating increase your impulsiveness towards food and put you at risk of making regrettable food decisions.

If you are one who finds it hard to keep track of your meals, try keeping a list of healthy foods in your backpack. This can be printed and stuck to your refrigerator as well. Doing this will ensure that every time you have the urge to eat, you will be able to keep it under check because your eating list should give you some inspiration to stick to your goals.

If you’re playing sports and are trying to build muscle, it’s even more important that you eat enough protein to support muscle growth.

Further, you should try and explain your eating goals to your parents as well. Doing so is going to reap a lot of benefits because you’re raising consciousness in your family about being healthy.

Parents should be supportive of and guide you in the right direction. If not, you can be the one to guide them. You can be the one who helps make healthy snacks for the house. When you have people who are willing to stand by your side and assist you in following healthy eating habits, you will find it easier to quit unhealthy food.

healthy snacks

Eat Healthy Snacks More Often

In order to ensure that you are eating in a controlled manner, you should try and measure your snacks beforehand. When you pre-measure quantity of snacks, the odds of over-eating over eating is naturally going to be less.

If you are looking to strategize healthy snacks for teens, we’ve got plenty of meals you can use. We even have some advice if you want to make bacon healthy.

There are some meals that won’t add to a lot of nutrients but at the same time, they will fill your stomach. These can be of use when you just feel the urge to snack but have already eaten plenty. However, if you’re underweight, you’ll want to build a list of easy mass-building meals.

Which Foods Are The Best Healthy Snacks for Teens?

When it comes to healthy snacks for teens, the best options include complex carbohydrates, lean proteins and natural fats.

The complex carbohydrates include vegetables, fruits, beans and legumes and even whole grains as well. As far as low fat dairy products, go for things like yogurt, cottage cheese and low fat milk as well. Lean cuts of steak, chicken, fish and turkey are great lean proteins.

Also, nuts and avocados are full of healthy natural fats that are critical for your brain’s performance in school or at work. You may also have heard how eating fat boosts your metabolism.

One of the best foods to have around are hard boiled eggs which are packed full of all of the above. The macro-nutrient value of organic eggs makes them one of the most nutritious snacks to whip up.

When you have a healthy body, you will have greater attention and focus. So, the best healthy snacks for teens address both the need to support healthy growth, and brain performance for school and work.

Maybe you’re playing sports and you need to build muscle fast, then you’re going to also want to make sure that you have a clean whey protein supplement to drink after workouts. Getting up to a gram of protein per pound of body weight is necessary to build muscle.

If you need help with post workout snacks, you’re in luck. We have a long list of our favorite post-workout snacks.

What Unhealthy Foods Should Teens Avoid?

When you are looking to live a healthy life, you have to be sure that you are eating right. There are a lot of different types of food that you should avoid. The fact is, some foods help us, some hurt us.

Foods that are rich in sugar and white flour or refined carbohydrates are the best to avoid. You should not eat too many white potatoes or sugary drinks. When the blood sugar levels are extremely high, it is only going to trigger the hunger attack. This will lead to food cravings and you may end up going on a snacking binge.

Healthy Snacks

Healthy Snack Recipes for Teens

Here I am going to offer you some suggestions regarding healthy snacks for teens that will help in regulating your weight and at the same time, supporting muscle activity and growth. Don’t forget your brain either!

It is important to be mindful of your weight because obesity is the root cause of different medical ailments. So, when you are on the lookout for healthy snacks for teens, here are a few snacks you can use to fuel your day. Some of them can be pre-packed a night before, helping you save precious time.

  1. Take apple slices and spread them with peanut butter. If you prefer, you can sprinkle them with raisins for even more delicious taste.
  2. Bean burger made with whole grain bun and topped with tomato and lettuce is a healthy option.
  3. Cheese toast. Ideally, low fat cheese or cottage cheese should be used to keep the calories low.
  4. Bean burrito.
  5. Banana sliced evenly along with peanut butter.
  6. Chopped vegetable salad with low fat ranch dressing.
  7. Oatmeal blended with strawberries. Ideally, low fat milk should be used for preparation of oatmeal.
  8. Popcorn without butter. Try parmesan cheese on it.
  9. Steamed Japanese soybeans (edamame).
  10. Black bean dip with whole grain crackers.
  11. Yogurt along with chopped walnuts. Ideally, use low fat yogurt to keep your calories in check.
  12. Red grapes along with string cheese.
  13. Tuna sandwich made using whole grain bread.
  14. Protein shake with kale and banana.
  15. Veggie pizza. This is going to add a lot of calories but is extremely tasty and still gets some vegetables into your diet.
  16. Low fat cheese sandwich made using whole grain bread. Couple the sandwich with turkey, lettuce and tomato.
  17. Rice cakes with a spread of peanut butter.
  18. Small bagel along with cream cheese.
  19. English muffin made using whole grain and with peanut butter spread lightly over it.
  20. Vegetable soup along with whole grain crackers.
  21. Trail mix.
  22. A mix of almonds, blueberries and dried cranberries.
  23. Hummus spread on whole wheat pita.
  24. Seasoned avocado and whole grain crackers.

These are just few of the different choices you have. Teenagers in particular tend to get bored when they are eating the same kind of meals. So keep options on hand! When you add variety, but maintain the healthy points of of your eating plan, this will help you avoid impulse eating.

Best Protein Powder


So, when you are looking to find the best healthy snacks for teens, try these tips. And don’t forget, you must exercise. No matter what you’re eating, you must exercise. Remember that. Eating right is part of the battle and healthy snack recipes will help you stay on track. But at the end of the day, if you’re not getting an hour of activity per day, your health will suffer! Even if you don’t have a gym, you can get fit at home. So get active, get eating right, and you’ll be well on your way to a healthy adulthood.

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Ripped Fuel Extreme

Ripped Fuel Extreme: Getting Ripped Made Easy?

Who doesn’t feel like they need that extra boost at the gym? Whether your body is screaming or you are getting frustrated with your results, it’s always good to get a performance boost. And this doesn’t mean anything bad about you – but sometimes, you need a push.

Many users swore by the old formula of Ripped Fuel, but it’s since been banned in a few different countries.

So what’s the latest and greatest?

Well Twinlab released a new product that it’s supposed to ne similar to what Ripped Fuel when it contained ephedrine. Their newest product, called Ripped Fuel Extreme, is headed to the market as a type of understudy to the first formula.

However, there are quite a few users who have written reviews stating the product isn’t even nearly half as effective as the first one. So of course, we had to find out for ourselves.

Ripped Fuel Extreme Ingredients

The label states it’s a weight loss and fat burning supplement that uses a “revolutionary” herbal ingredient that’s key to weight loss. It also has a few other important ingredients, like caffeine, cocoa and green tea leaf extract.

It claims to give you a major boost with your energy as well as a jump in your workouts. Sounds pretty impressive, huh?

Here’s the story – in the early days, Ripped Fuel had an extract known as ephedra. While this was very powerful, it also had a lot of controversy around it (despite the fact that it was used in a bunch of other fat-burning supplements, like xenadrine and hydroxycut). The controversy was some people had serious problems with it – and even death had occurred.

Needless to say, the FDA was quick to ban the supplement from shelves, as well as any other type of supplement that contained ephedra. So yeah, kind of a letdown. A big, dangerous let down.

Here’s the thing about many fat burners – a lot of them just suppress your appetite. Your best bet is to start with whatever a half dose of the pill would be. Give your body an hour or two to see how it responds. If it feels OK, take the rest of the dose.

Our Ripped Fuel Extreme Review

A lot of people stated that they felt an increase in energy in about 45 minutes to an hour. Those who hit the gym did see a slight increase in their ability to do more than usual, so nothing too dramatic. If you bump up the dosage, you might seem an increase in the jitters.

Now this could be because of the amount of caffeine Ripped Fuel Extreme contains. It’s roughly 220 mg of caffeine. To put that into perspective, that’s 4 cups of coffee. You’ll be getting a big rush of caffeine so the jitters are most likely going to happen.

However, many people prefer this, as it helps them get past the “2 o’clock slump” and power through their day. You might want to avoid your morning cup of coffee just to avoid overdoing the caffeine.

Most of the users seem to focus on the caffeine aspect of the pill, rather than the actual weight loss part of it. But that can provide some good results – your body is going to get warmer while you’re working out and you’re going to sweat more.

Our feelings on the subject – it isn’t really worth the money in terms of a successful way to lose weight. It seems more geared toward a caffeine pill over something that can help you drop the pounds. Because so many people commented on the jittery aspect of it, it kind of seems like caffeine is the number one motivator behind this supplement.

It also doesn’t mention helping your metabolism at all, which is a pretty important aspect when it comes to weight loss. If a supplement is able to boost your metabolism, you’re going to see more results a lot faster.

Should I Buy Ripped Fuel Extreme?

For 2 60-count bottles of the supplement, you can count on it costing $86.99, which is a lot for a pill that’s focused around caffeine. It’s even more expensive if you go through the company’s website or sign up for a package that lasts longer. Pretty pricey for a caffeine pill that doesn’t guarantee weight loss.

If you’re really looking to lose some major pounds, you might want to stick with a fat burner supplement that’s thermogenic so you can see the results, rather than feel them. You don’t need to pick between a supplement that helps you lose weight vs. a supplement that helps give your energy a boost. You can have both – you just need to find the right one. And there are plenty of options to pick from out there. Because every individual body responds differently to various supplements and medicines, you’ll want to try a few before you decide what the best option for your own unique body is. What works for some people may not work for you and vice versa.

Best Protein Powder


In our ongoing search to provide the best supplement reviews to our readers, we did stumble across a pretty promising weight loss supplement. And that supplement is Instant Knockout. We’re already impressed by it with its name, because who doesn’t want to knock the fat out of their bodies?

This is a supplement that can do the best of both worlds – it promises to increase your energy level and burn up extra fat in your body. It also offers another major perk – and that would be increasing your metabolism. That’s a huge promise for a supplement to make, because it covers all the three major areas of weight loss. The reviews on this product are pretty positive, too. Many of the users state they saw a significant increase in their energy levels, as well as fat levels dropping and an increased metabolism.

This product seems to have Ripped Fuel Extreme beat in all three areas. And none of the reviews state anything about having a caffeine overload or dealing with the jitters, so this weight loss supplement is focused on what it promises to deliver to the user.

Though it does provide a boost of energy, as a highly priced fat burner without a high degree of results, we give Ripped Fuel Extreme 2.5 stars.

Ripped Fuel Extreme Review
Reviewed By:
Terry Asher
2.5 OUT OF 5.0
User Reviews: 0
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shoulder workouts 2

Think about your upper body training; are your shoulders getting enough attention? Probably not.

Because the shoulders can be pretty stubborn and can take some serious dedication to change them, a lot of people make the mistake of neglecting them. Many people get too focused on  arm and chest development exercises, rather than big shoulders.

Have you ever heard someone refer to their deltoids or delts?

Your shoulders are made up of three major muscles – and these muscles are called deltoids. There’s the:

  • anterior deltoid
  • the medial deltoid
  • and the posterior deltoid.

So you don’t want to just work out one of these muscles, you want to work them all out. If you don’t shape your deltoid exercise around all three, it is going to be pretty obvious.

So how do we work each set of shoulder muscles effectively?

Generally for most people, it is the posterior deltoids and medial deltoids that require the most attention. These types of people usually have good chest muscles due to chest exercises. And this is good news, because the anterior deltoids get trained (to a point) during these chest exercises. So you’re working the anterior deltoids during this time – however, posterior and medial deltoids don’t get worked at all.

What happens if your skip in these areas? Working your shoulders should aim to achieve balance from your arms to your chest.

Without a balanced shoulder workout, your arms and your chest are going to totally overpower your shoulder. This can make your shoulders get sort of lost in between the two. You want to aim for the medial head (basically, the top of your shoulder) to protrude enough to balance out the size of your triceps. And you can do this with proper back and shoulder workouts.

Shoulder Workout Myths and Myths

When people do train their shoulders, there are two big mistakes most of them make.

The first mistake is focusing on the wrong type of exercise. This includes things like too much time on potentially dangerous isolation moves and machine exercises. These aren’t the way to go if you’re looking to build round, big deltoids.

The other is focusing too much on high-rep training. Some people think this is the best way to get cut. This can be particularly detrimental, because it can actually hinder the growth of most major muscle groups in the body – however, it can be extremely damaging specifically to the shoulders.

Most people underestimate how effective bodyweight workouts can be.

Now we get that this might be a little different than what you hear. In fact, a lot of people feel the exact opposite way. Mostly people believe that because deltoids are considered small muscles, they must respond better to high-rep training.

But this isn’t true.

You might be focusing on the wrong types of moves during your shoulder workouts. Isolation workouts don’t allow enough progressive overload without majorly adding risk of injury.

best shoulder workouts

Best Shoulder Workout Techniques

When it comes to most of the muscle groups in your body, your shoulders are going to respond the best to compound, heavy weightlifting.

But something else to consider is the amount of androgen receptors found within the shoulders (all along the traps, upper chest and upper arms). These receptors are unique kinds of proteins found in the cells and they respond to specific hormones in the blood – like anabolic hormone testosterone.

And this is quickly why some areas of the body (parts like the traps, shoulders, upper chest, and upper arms) tend to explode when someone turns to steroids. In fact, these areas can get pretty out of balance.

You do have to have patience and dedication to getting it done. So how do you train for size and strength?

First of all, the best shoulder workout for mass is focusing on lifting heavy weights. For solid, big shoulders, aim for a rep range of either 4-6 or 5-7. Secondly, the best shoulder workout focuses on exercises that allow for safe and sufficient progressive overload.

Of course, training in frequency and volume is also critical to your success. The best in terms of training frequency for shoulder workouts is a pretty controversial topic. Basically, what it comes down to is the intensity of volume of workout itself.

If you decide to go with fewer sets and lighter weights for your workout, you can train that specific muscle group more often. On the other hand, if you’re going to bump up your weights and sets, you’re going to want to make it a little bit of a shorter workout, since you’re really stressing that muscle group and will need time for optimal recovery.

Let’s say you’re focusing on lifting heavy weights. Well, with the right intensity, you’re going to want to aim for about 40-60 heavy reps every 5 to 7 days. And this isn’t just for your shoulders – this can be used as guideline for other major muscle groups your body has as well. If you’re a pretty hardcore weightlifter (and we define this as someone who has over 3 years of proper training) you might want to bump this number up to 70 to 80 reps. Any more than this amount and you’re taking the risk of becoming overtrained.

One of the other biggest mistakes people make is missing the point on how to gain mass. This requires caloric surplus, proper vitamins and understanding how much daily protein you need to grow.

The Best Shoulder Exercises

  1. Seated or standing military press. Barbell pressing is extremely effective because it focuses on all three shoulder muscles, so you’re really building up your shoulders. Plus, you can push some serious weight without worrying about getting hurt. Some people prefer the seated military press position, because when you do the standing version of it, you need to focus on a lot of balance and stability in your lower back in order to perform it properly. If you have a lot of lower back training already, from things like squats and deadlifts, you aren’t going to need any additional lower back training.Make sure you bring the weight all the way down to your chest in a slow, controlled way. You don’t want to stop at the 90 degree point – just keep your elbows right under the bar and fight the feeling to want to flare them out.
  1. Seated Dumbbell Press. The best shoulder workouts focus on building both size and strength. And that’s what dumbbell variations of the press can do.
  2. Arnold Press. This is similar to the usual Dumbbell Press, but here’s how it’s different: this method uses a bigger range of motion in order to ward off overloading the anterior deltoid.
  3. Dumbbell Front Raise. This is one of the best ways to focus on targeting the anterior deltoid. This exercise coupled with the presses is going to give you the results you’re working so hard for.
  4. Side Lateral Dumbbell Raise. This is the most effective way to build up the medial (or the middle) deltoid. And you really want to focus on this, because this muscle is generally the overdeveloped area when in comparison to the anterior, since a lot of people spend their time focused on shoulder and chest pressing. Here’s the downside – as your shoulders get bigger and stronger, you’re going to find it hard to keep the proper form as you’re attempting to lift both of the dumbbells at the same time. You can always try a hanging variation of this exercise to keep doing it without cheating.
  5. Rear Dumbbell Raise. Your posterior deltoid is actually not only the weakest but also the smallest muscle in this group. Regardless, this little guy still needs his fair share of attention so you aren’t completely flat in the back.

The most important thing to remember is the progression is the most important aspect behind growing your muscles. You can’t just do these exercises – you have to keep progressing and pushing yourself. Part of that process requires refueling for muscle growth with ample, clean protein.

You don’t want you or your body to get too comfortable with a specific routine or weight. Rather, you want to increase the amount of weight you can push and see how far you can go.

We’ve said it before – if your body doesn’t get any stronger, you are not going to get any bigger. But focusing on building your strength through these exercises and eating healthy is going to give you what you want – big, strong shoulders.

Shoulder Workouts

Shoulder Workout Tips and Tricks

So as you probably know why now, the best shoulder workout is the kind that that trains all three heads in the muscle. And of course keeping it heavy with the weights. Much like every other muscle group your body has, higher reps will work, but you really want to dedicate your time to heavy lifting in order to see them explode.

Mixing in ultimate bodyweight workouts can also do a great deal for your definition.

You should try to focus on shoulders training once every 5 to 7 days. You will be well on your way to bigger and stronger shoulders with this routine or one similar to the one below.

For the seated/standing military press, give yourself some time to warm up and then shoot for 4 to 6 reps for 3 sets. Next, go to the dumbbell side lateral. The key here (and with every other exercise here) is maintaining your form. So if you can maintain the proper form, you want to try to go for 3 sets of 6 to 8 reps. If you feel like your form is slipping, go for 4 to 6 reps. Next comes the rear dumbbell raises. Again, if you can keep the form, go for 3 sets of 6 to 8. If you can’t 4 to 6 is fine.

Got some energy left? Okay, go for some more. You can do the dumbbell front raise with 3 sets of 4 to 6 reps or bump it up to 6 to 8 reps.

If you take a look at that workout, it’s probably doable – after all, at the very least it’s 9 heavy sets and at the very most, it’s 12. If you’re on the more advanced/experienced level, you can definitely do these last 3 sets, but like we said, don’t overtrain yourself!

As soon as you tip the top of your rep range for the set you’re working on, step up the weights. Let’s say you’re able to get out 6 reps of that military press. Try to add 5 pounds to both ends of the bar and use that weight until you’re able to get out 6 reps. Then step it up. See where we’re going with this?

And another important step – take a few minutes to rest in between each and every set. It’s imperative to give your muscles the time they need to get their strength back. Consider adding a safe, effective pre-workout formula to your regimen. This way, you can give every single set all the effort you have and push it through.

Best Protein Powder


Our final words of advice on shoulder workouts – train heavy, eat clean and get enough protein to support growth. Combining the right shoulder workouts with smart nutrition will help in terms of both strength and appearance of your shoulders. Focusing on heavier weight, without losing focus on your form, will build the size you want in your shoulders. At the end of the day, how hard you work during shoulder workouts and what you put in your body to refuel (and whether you get enough sleep) will all impact your success. Push yourself and be accountable! Have a great workout and enjoy your new, bigger, stronger delts.

-Terry Asher

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fight food cravings

Fighting Hunger and Food Cravings: Looking for Tips to Lose Weight And Keep Control Over Your Hunger? Today we’ll share what you need to know.

One of the biggest challenges most people face when it comes to losing weight is keeping their hunger at bay. While you might not struggle to find a diet, the real struggle is finding a diet that works for you and one you’re able to live with.

The problem: impulse eating and food cravings can totally derail your progress.

How to control hunger is one of the hardest parts of any diet. Your body isn’t used to the change you’re implementing – therefore, it’s going to send signals that it’s hungry. Like, really hungry. And you might find yourself reaching for those chips or pasta before you can tell yourself no.

Hunger can blind you and rob you of the dedication you had for your diet just a few minutes ago.

It’s also difficult when you’re trying to remain in a dieting or caloric deficit state for longer periods of time. Most people have done the crash diets where you only have to suffer for a few weeks or even just days. Because the end is in sight and they have a specific end date in their mind, they tend to stay more motivated. It’s a temporary diet, so their comfort is temporary.

Steady weight loss requires you to stay in a lower calorie intake state. There isn’t an end in sight because it isn’t just a diet – it’s a lifestyle.

When you’re cutting back on your calorie intake, the results can vary. There are some extremely lucky people that don’t really feel uncomfortable when they’re restricting themselves. This means they don’t see a drop in their energy levels and they aren’t dealing with some majorly unpleasant feelings, like hunger pangs or food cravings.

As for the rest of us, it’s going to be harder, because we are dealing with harder cravings and hunger impulses. Some of this comes down to body types. There are challenges for each type of body. Some people build muscle easier, some lose fat easier. Either way, if you’re switching to low carb, odds are, you’re going to feel lethargic at first. So you’re going to need high nutrient foods to fuel your body.

food cravings

Understanding Hunger Impulses and Food Cravings

So…what the heck? How can we keep hunger away, fight food cravings and stay true to the diets we promise ourselves?

There are three different hormones that regulate our natural instinct to eat. Those hormones are insulin, leptin and ghrelin.

Because of this, some experts wonder, are leptin and ghrelin the keys to weight loss?

If you go several hours without eating, and your body has already finished absorbing and metabolizing the nutrients you had at your last meal, you’re going to see insulin levels drop to a “baseline” level. Why? Because it’s a big part of insulin’s job to give food nutrients from the blood a ride into the cells in order to put them to good use.

From here, ghrelin levels are going to increase, and so is your level of hunger. So when you finally reach for that piece of fruit or grab a meal, your leptin levels go back up, essentially turning off your hunger.

Do you know that one of the best things you can do to avoid impulse eating of unhealthy foods is to keep healthy snacks around?

A simple bag of almonds in the car can be a powerful tool for avoiding unhealthy food impulses.

So with hunger and these hormones, that’s how all that works…until you’re cutting back on calories. During this time, circulating leptin levels are going to go down, and ghrelin levels are going to surge. And as your body loses more and more of its fat, these leptin levels are going to keep going down even more.

What does this all mean? Basically, dieting in order to see some weight loss results is going to make you feel hungry. What you reach, and what is in reach are going to have a major impact on your success.

Feeding Your Body Right to Prevent Food Cravings

So what in the world does your body want from you? Your body’s goal is to reach an energy balance. You need to consume just as much energy as your body uses. It doesn’t want to stay in a deficit.

When you listen to your body and go off track by eating more than you should have, it really doesn’t take a lot to put a blockade in your weight loss plan. Just taking a few extra forkfuls of a calorie-rich food at every meal can help you get rid of the deficit feeling and stick your weight.

And this is why keeping control of hunger is so important when it comes to dieting and weight loss. If you throw in the towel, even for a day, you’re not going to lose weight. But if you trek through the rough dieting months, you might get “hangry” sometimes.

So how can we possibly win?

You can defeat food impulses before they happen with a high protein and fat diet.

Knowing how to fight hunger impulses with dietary strategies is the route to go. Now we aren’t promising that it’s going to be an easy process. When you’re turning to a diet to lose weight, it’s never going to be as satisfying as eating at an all-you-can-eat buffet. But there are a couple of strategies you can implement into your daily routine to make your diet more doable.

food cravings

Fighting Food Cravings Tips

Fighting food cravings comes down to stopping them before they start. So, here are our tips for keeping your body fueled right even when you’re dieting to avoid impulse eating.

Get at least 30-40% of your calories from protein.

You can make this happen easily by including protein in every single meal you eat. Think of it this way – you want to lose weight. Protein will help you get to that weight. Therefore, protein is your friend. A clean protein powder is an excellent way to fight hunger between meals. Protein basically offers no fat storage and it helps preserve your muscles. Plus, there’s tons of research that proves having a diet that’s high in protein can dramatically decrease your overall appetite. This could be because it increases leptin sensitivity, so you’re going to feel fuller for longer and be satisfied after each meal. Wondering how much daily protein do you need to build muscle?

Next, be wary of cutting all carbs at once.

Low-carb diets have been and always will be a huge diet people turn to. But they aren’t always the best choice and you are likely to find yourself experiencing some food cravings. So, gradual can be a better approach for phasing out carbs for a short time to cut fat. However, cutting your carb intake causes a potential drop in strength, because you have lower levels of glycogen. Plus, a lot of people just feel hungrier overall, so be aware of your body’s signals.

Diets high in fat are key to reduced satiety.

There’s a lot of data that proves diets high in healthy fat and low in carbs reduce 24-h circulating leptin levels. So basically, diets high in fat are key to reduced satiety. It’s also likely that dietary fat persuades leptin resistance, as it has been shown in animal research. As for carbs…well, the more carbs you eat, the higher your 24-h circulating leptin levels are going to be. So if you have a high protein and a medium carb intake diet, you’re going to have double the amount of satiety. And that’s what it’s all about – keeping you full and fueled, especially if you want to build muscle while losing fat.

Bump up your fiber intake.

Fiber is the indigestible part of food that absorbs water while it moves through your digestive track. In plain terms – it helps you have better poops. Really. Plus, there’s a solid amount of research that shows fiber keeps you fuller for longer. You can easily increase your fiber intake by eating a lot of fibrous fruits and veggies. If you can, try to incorporate one at every meal. Or, if you’d rather, you can always use a supplement fiber, like psyllium seed husks. These helpful supplements literally expand when they get to your stomach, so you get the feeling of being full. In terms of how much fiber you should be eating, let’s look at what the Institute of Medicine had to say. They recommended children and adults aim for 14 grams of fiber for every 1,000 calories eaten in a day. So if you’re on a 2,000 calorie diet, you’ll want to shoot for 28 grams of fiber every day. It might seem like a lot but adding a few fibrous foods to every meal is the easiest way to do it.

Nuts are a Satiety Superfood.

Seriously. Nuts are packed full of protein and fiber, so as you probably know by now, these two will keep your full. They’re also a good dose of healthy fats. And there are countless studies that prove eating nuts on a regular basis cuts down your risk of gaining weight. So there isn’t really any negative side to consuming more nuts. Get crackin’!

Don’t forget to drink water.

With every meal, you should have a water glass right next to you. 30 minutes before your meal, drink an 8 ounce glass of water. Then, have 1 to 3 more glasses while you’re eating. There’s a decent amount of research that drinking water with each meal increases your satiety while eating, so you’re going to eat a lot less. Keep a high BPA-free water bottle with you at all times and drink up before you grab for snacks.

Avoid High GI Carbs.

The carbs to avoid would be high-glycemic. The glycemic index (better known as GI) is a scale that’s used to measure the way different carbs effect blood sugar levels. Carbs that would be considered low on the GI are the ones that break down slowly and release glucose into the bloodstream slowly. On the flipside, if a carb breaks down very quickly and releases glucose into the blood quickly (which causes insulin levels to go up abruptly) it’s going to be higher on the GI. In terms of numbers, anything below 55 is considered low on the GI scale and anything above 70 would be considered high. 100% pure glucose is registered as 100 on the GI.

Research and data have proven that the quick absorption of glucose that tends to happen after eating a high-glycemic carb jumpstarts a whole metabolic and hormonal process that, in turn, makes you want to eat even more. And let’s face it – a majority of the high-glycemic foods are processed junk foods that hold little to no nutritional value. All you need to do it replace those with low-glycemic and unprocessed foods. You’ll feel better overall and keep your hunger under control.

Try eating slower.

We know it can be hard to eat slowly, especially if you’re on a diet and are finally getting the meal you’ve been waiting all day for. But eating slower is going to result in eating less, as you’re giving your brain the chance to register that it’s full. After all, don’t you want to enjoy every single bite? So take a deep breath and a step back.

Give 5-HTP a try.

5-HTP supplements are a popular mood boosting tool. It’s also found in things like pumpkin, potatoes, meat, milk and specific greens. It’s a compound that’s involved in the metabolism of tryptophan. And it matters because when it gets to the brain, it’s converted into serotonin. As you probably know, this is one of the main neurotransmitters that helps you feel happy. This can also influence your eating behaviors. Speaking of foods that make you feel happy, did you know that eating chocolate can be healthy?

Solid research proves taking 5-HTP with food not only helps you control how much food you eat, but it also gives you a major boost in feeling full. And as an added bonus it’ll help ward of cravings for carbs. Check your local store for 5-HTP.

Getting enough sleep.

This is also an area that a lot of dieters skip on. Did you know that a sleep mask could be one of the cheapest ways to improve your health? Blocking out light and getting a full night’s sleep has huge benefits whether you’re dieting or not.

When you don’t get at least 8 hours of sleep per night, your ghrelin levels are going to increase and leptin levels are going to go down. One study uncovered that people who slept 5 hours a night had a 15% drop in leptin levels and a 15% increase in ghrelin levels, as opposed to those who slept for 8 hours. The results weren’t shocking – the less sleep people got, the more fat they had. Now of course, the amount of sleep you need varies depending on many different factors, but the National Sleep Foundation recommends every adult to get at least 7 to 9 hours of sleep every night.

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The key to fighting food cravings is to giving your body what it really needs. This way, even when you are in caloric deficit to lose weight, eating impulses will be controlled. Managing hunger impulses is a deciding factor in how successful you will be with fat loss. Try these tips and you’re bound to find success.