MUST READ

SIGNS YOU ARE OVER-EXERCISING AND HOW TO AVOID IT

overexercising iwontlose

It is often said that exercise remains the best thing since sliced bread, and that statement isn’t far from the truth. A closer inspection on the merits of exercise reveals it’s therapeutic and health benefits such as reduction in body fat, improvement in mood, development of lean muscle mass, and so all. With the vast array of benefits of exercise, it is no surprise that more and more people are constantly engaging in various exercises in a bid to improve their health and life.

However excessive exercise can lead to certain complications in our body. Our bodies are like machines, and when it is subjected to rigorous exercise repeatedly, it can lead to wear and tear, and this results in chronic injuries, reduction in immunity, and insomnia. To get the best out of your exercise plans, one has to strike a balance between two critical factors; stress (exercise) and recovery (rest).

If the stress is greater than the recovery, then there is every tendency that the body will suffer for it. So many times, people don’t realize that they are over-exercising, and when they do, it becomes too late, and the body suffers for it.

 

SIGNS THAT YOU ARE OVEREXERCISING

The following are signs that you are overexercising;

  • A consistent lack of readiness is a clear indicator that you might just be overexercising. The lack of readiness doesn’t indicate a lack of motivation, but instead, it indicates that you feel mentally and physically exhausted.
  • A sudden and consistent rise and all of your morning resting heart rate of 5-10bpm or more in combination with high-load training indicate that you are probably exercising too much, and you require rest. Monitoring your resting heart rate can help you to identify where you are psychological.
  • A consistent lack of appetite and sleep is a good indicator that you have to reduce the amount of exercise you do. A good appetite and a responsive appetite are good ways to tell that your body is in the right condition.

 

HOW TO AVOID OVEREXERCISING

There are different ways via which you can structure your training program to prevent overexercising.

  • Switch between different modes of exercises regularly to get maximum benefits from your exercise regime. This ensures your body does not adapt to the stress of repetitive work and limits your progress.
  • Segment your training into a mixture of high-intensity and low-intensity programs. A combination of both levels of intensity will bring out the best in your exercise plans, and help you avoid over-exercising.

 

Overexercising can be a problematic issue for you and your health. Don’t overlook the signs that you are overexercising, and it will do you a whole lot of good if you implement certain preventive measures that ensure you don’t overstep the mark. Join us at http://menstrong.com today to get a fully balanced training program that provides nutrition, fitness, and well-being guidance to ensure you never over-exercise! Use the code: GETBIG or GETRIPPED to receive 50% off.

 

 

HIDDEN TRUTHS ON HOW TO DIET SUCCESSFULLY

Dieting always comes with its own “Hows” “Ways” and “Methods.” But despite the differences in some of the techniques involved in it, there are still some undeniable truths about dieting. We are going to look at three undeniable truths on how to diet successfully. Tie your shoelaces, and let’s dive in.

• The calorie deficit cannot be ignored, and there has to be a striking difference between what you were doing previously. One truth about dieting that most folks don’t know is that dieting makes you eat less, but ultimately calories count matter. Calories play an essential part, and we are not just talking about calories you are eating to be in deficit, but also calories you consumed before the deficit. This is where your dieting results come become tangible; there has to be a calorie deficit.
The different dieting techniques that have come up are loosely based on the calorie fact. From Whole30 to Keto, and Paleo diets, it is all based on the one fact that you have to be at a calorie deficit from the level you were before.

• Eat to perform made me lose 100 pounds. I must admit, the dieting methods mentioned above did make me lose weight, but there was one thing I didn’t do that would have propelled me to the next level. For persons who have been dieting for a while now and haven’t seen any progress, YOU NEED TO HIT THE BREAKS! For a little while.
Your metabolism plays a crucial role in your progress, and to make it work optimally, you have to feed it with normal food in order for it to recover from the harsh conditions of your dieting cycle. So, don’t hold yourself back, crank up that meal and eat down that sweet potato mixed with bacon and peanut butter.

• Moving for moving sake isn’t enough, you have to be better at it, and that requires adequate sleep and food. Even with the busy schedule on my end, I noticed a steady drop in my weight. This is despite the fact that my macros are currently on the high side. So what step did I take? Well, I added a balanced meal of 600 calories. I also combined sufficient sleep as it helps the body to repair itself while ensuring I get better exercise, and I hold onto lean mass.

The truth is that you can achieve your intended results, through a more sustainable and patient method, a method that is not based on shame or guilt. The combination of self-love and self-acceptance will be the hydration pack that propels you to move forward even when things appear though or difficult.

GOOD READ

3 FAT LOSS PRINCIPLES YOU NEED TO CONSIDER

FATLOSS2

Rigorous exercise regime and calorie deficit are two procedures that get thrown around a lot whenever Fat-loss is mentioned. They’ve been used by so many, people, and Fat loss coaches that it would seem that they are the only Fat loss principles ever known to man. Although both have their own roles to play in bodily transformation, they are not the only principles one can use to meet their weight loss targets.

A lot of factors play a specific role in helping you achieve your weight loss targets. Yes, calorie deficit and a rigorous exercise plan carried out continuously can have some telling results, but there are some fat loss principles, persons blatantly ignore, and guess what, these principles no one wants to tell you about, achieve more results and show a progressive change than you could imagine. Let’s take a look at some of these principles;

Learn how to cook
What most persons don’t know is that Homemade meals and healthy meals play a prominent role in any fat loss or body transformation programs. However, in order to get the benefits out of these meals, you need to know how to cook them in the first place. In learning how to cook, nobody is saying you have to become a master chef, no far from that, the idea is for you to know the fundamentals of cooking, and see the beauty in it, and chances are you will not be lured by those fast food cravings.

Relax and don’t pressure yourself
Female weight loss and general body transformation pressure usually come with its own demands. There is the strong desire to make swift progress, shed those extra body fats and look your best, but you don’t need to pressurize yourself unnecessarily. You don’t have to feel bad if you do not see the results you wish to see, if you put so much pressure on yourself, chances are you won’t even succeed in your weight loss pursuit.

 

Get your hands dirty and do the work
There is the work part that comes with weight loss that most people are scared of and some people just run from it. It is no wonder most folks are always searching the Internet looking for a quick fix weight loss program, or the next big supplement that makes you lose 2lbs in 5 minutes. All of those won’t work if you don’t put yourself in the position to work and give everything you’ve got.

 

Calorie deficit and Rigorous exercise plans are often passed around as the only weight loss principles, but although both are good at what they do, they are not the only weight loss principles in the world. Actually, there are fat loss principles no one wants to tell you about, and you didn’t know to exist. We’ve identified a couple of these principles, and they are sure to give you your expected weight loss results. Join menstrong.com today to get access to a complete meal plan and workout training system to help you with your fat loss goals. See you inside!

READ!

Intermittent Fasting: A Great Way to Lose Weight

Did you know that nearly 40% of the US population is categorized as overweight?

Did you know that an average US millennial spends $1,429 on health?

All this might not come as a surprise. However, we wanted to discuss a rising popular method thats been helping many shed weight and increase their day to day energy levels with Intermittent Fasting.

The early onset of the 21st century witnessed a new trend to lose weight. The practice of Intermittent Fasting, with different models like Time-restricted feeding and alternate day fasting blended well with the diet plans for those who gave this method a try.

With Intermittent Fasting, the calorie intake redefines itself. In most of the diets, fat is the product of glucose breaking down into smaller fragments. But, under the influence of Intermittent Fasting, the food intake shifts gradually from a “Glucose” power source to a “Ketones” power source. Therefore, the diet shifts to a healthy fat intake.

How Intermittent Fasting Helps Establish This Model?

Normalizing Insulin

In the body, the Insulin does the task of a storage house. It stores energy and releases it as and when required for body build-up. In the Intermittent Fasting schedule, whether you are going for Alternate day fasting or time-restricted feeding, the burning of the fat for energy will regulate and process the fat burning in the body. In this way, there will be considerable loss of weight with alternate day fasting acting as a way out to manage and regulate the insulin.

Boost to Norepinephrine

Norepinephrine leads to alertness, arousal, and attention. As per the recommendations of the dieticians and doctors, it shouldn’t always be activated. During the tenure of the fasting, the Norepinephrine is induced, thereby, increasing the alertness, metabolism and fat burning. As a result, quick loss of weight follows. But at the time of Intermittent Fasting, enough exposure to physical work will be reflected in the health and well-being of the practitioner.

But, it is highly advisable to all those who are willing to practice Intermittent fasting to discuss with the dietician or doctor well beforehand and accordingly take the call.

6 RANDOM THOUGHTS ABOUT NUTRITION

 

 

 

Avoid large portion sizes

American restaurants are particularly infamous for large portion sizes. Whenever eating out, it is best to eat until you are satisfied. Just because you have been served, does not mean you have to eat it.

“Healthy desserts” are not healthy

Gluten-free Desserts, vegan desserts or otherwise are not healthy. Just because they are marketed healthy it does not ensure that the calorie count is on the lower side of the scale. Vegan desserts are probably the biggest myth of keto diets.

What to do after a cheat meal?

There is no room for feeling guilty about cheat meals unless they are occasional. All you must do is back it up with hydration and high-intensity workout when you hit the gym. It is best to not hold the practice of gorging every week. A simple trick to achieve this is by practicing to eat the same thing on Monday as you would do during the weekend.

Relish Your Meals

Be grateful for the food on your plate. Chewing your meals properly and eating slowly also ensures proper assimilation and absorption of the nutrients during digestion.

Salads are complete meals

Salads with their fiber and protein content deliver a punch. With a lean cut of meat, lots of roughage and vegetables, they lower the frequency of hunger pangs during the wee hours that has the potential to derail your diet.

Pay Attention to your Food

Map the energy in your body after meals. Experiment and hit that sweet point. What kind of meals is making you energetic? Is it a salad? Is it a protein shake? Read your body’s reactions and plan your meals accordingly.

 

Keep up with us on Youtube for weekly videos ~ CLICK HERE

 

Fat Burning Tips Supported by Science

11 REAL fat burning tactics supported by science

1) Reduce the amount of sugar you consume

If you consume lots of sugars, they will be converted to fat and stored in fat region of your stomach. These stored fats will in turn upsurge the risk for cardiovascular disease. It is there essential that you limit the amount of sugar you consume if you wish to burn some fat.

2) Eat eggs instead of grains for breakfast

eggs iwontlose

Eggs are a better substitute for cereals and grains as they are high in protein, which is essential for building massive muscle mass. When your body has the right amount of protein, it tends to keep you energized throughout your workout period. Eggs also restrain the craving for more food up to 36 hours, thereby limiting the number of calories you consume.

3) Lower your carbs intake

pizza iwontlose

Carbs are processed foods. Grains such as pastries and white bread are processed food substances whose nutritional contents such as fiber, have been removed. Sugars are another example of simple carbs. Despite the fact that they provide you with energy, they are deficient in nutrients found in heterogeneous carbs. Simple crabs are easily processed, and only a few of its nutrients are absorbed with the rest being passed out as stools.  Simple carbs also influence eating behavior thereby resulting in higher chances of obesity and diabetes. It also affects insulin retardation thus encouraging blood sugar spikes.

4) Intensify your fiber intake

If you really wish to lose some weight, then you should consume more of Vegetables, legumes, fruits, and foods rich in fiber. This is because these food substances will give you that feeling of fullness, thereby making you eat less. Though the health benefits of fiber in the digestive system are yet to be known, its benefits of making you feel full have lots of long-term benefits in controlling weight.

5) Add whey protein to your diet

If you detest eggs, then you will certainly need to consider other sources of protein. Another great way of gaining protein is by consuming whey protein. You should add the whey supplement to your diet while trying to burn fat. This is owing to the fact that whey protein subsidizes weight loss of up to eight pounds. Whey protein also aids in improving your body’s overall composition when consumed before and after combative exercises.

6) Eat more spices

spice x iwontlose

Capsaicin is a compound which aids in promoting weight loss. This compound is found in peppers and other spicy foods. Capsaicin increases the body’s metabolism, promotes the rate at which the body burns fats and calories, and it aids in reducing appetite. Research carried out on it, proved that adding about ½ teaspoon of cayenne pepper in soup reduces calorie intake.

7) Drink lots of water

If you are among those who find it pretty difficult consuming lots of water, then you better cultivate the habit of doing so. While water aids in preventing dehydration, it will make you look healthier and fuller thereby eliminating the need for more food intake and lowering the number of calories your body consumes during a meal.

Asides these, if you drink water, your metabolism gets boosted by as much as 25-30 percent for an hour or more.

8) Shun fruit juices

juice iwontlose

Am pretty sure you must have heard people say fruit juices are perfect for your consumption. Well though this may be true, but similar to those sweet juices it needs to be moderately taken. Why’s that? Well, it might interest you to know that fruits refined into liquids are packed with a couple of more sugar. These sugar-concentrated drinks have been attributed to increased risk of childhood obesity. Hence in order to burn fat and lose some pounds, you need to shun those fruit juices.

9) Chew Your Food Well

You may have always been told to chew your food properly and eat slowly while growing up. Well most often as we grow older, we tend to lose this wonderful habit, many thanks to a busy lifestyle. When you properly chew your food, your body is at liberty of absorbing the various nutrients associated with these foods more efficiently. Research has it that when foods are properly chewed, the hormones that aid in weight loss are slowly released. 

10) Substitute Coffee for Green Tea

green tea x iwontlose

You may want to consider green tea over coffee! Well though the caffeine content of green tea is pretty less than that of coffee, it is a perfect drink owing to its antioxidants, known as catechins which works in a cyclic manner similar to coffee to ameliorate the rate at which calories are being burnt.

11) Chew Gum

gum x iwontlose

While a good number of people chew gums to freshen their breath, research has proven that chewing gum before a meal is of great benefit as it helps you in keeping your mind off hunger. When you chew gum, your mouth gets busy with something to do, and you are less likely to opt for snacks and any other type of unprocessed food.

If you find it pretty difficult in burning off fats, then you should try these listed fat burning tips proven and supported by science. Add these tips to your daily diet, and you will be glad you did.

MUST READ

Weight loss Without Exercise? Do these 15 tips now!

Weight loss without even exercising?

Sometimes exercising cant be done, so try these 15 tips for weight loss

Whether you have a weight loss goal for a wedding, new job, vacation, or just because you want to lose weight, today we’re going to discuss how you achieve your goal…without exercise. Although it sounds crazy right now, allow us to explain because these tips will really help!

Limit Meals – In recent years, the rumor has been that we need to eat more frequently to boost metabolism, but studies have now shown this has no impact at all. Therefore, we recommend limiting your meal count to four to restrict calories and make it easier to track what you eat.

Raw Fruits/Vegetables – Before every meal, eat two raw fruits/vegetables and you’ll pre-line your stomach. Since they’re packed with fiber, you’ll only need a smaller meal to feel full.

Track Calories – Although this can be a little irksome, there are now apps and websites that make the whole process easier. If you do not see results, simply reduce your calorie intake, this is a sure way to weight-loss.

Drink Water Before Meals – Not only should you drink plenty of water, you should do so around 20 minutes before each meal. In a recent study, those who consumed water before a meal lost nearly 45% more weight.Weight loss

Limits Calories Per Meal – As we know, calories are the main determinant of weight loss even though metabolism and hormones play a role. If you can limit your four meals to 300 calories, this comes to 1,200 calories per day; 1,500 with the right fruit and vegetables.

Drink More Than Two Litres – In addition to before your meals, you should be drinking all day, and we recommend more than two liters. Not only can this boost your metabolism, but drinking water can also burn calories.

Limit Alcohol – Did you know that alcohol limits your weight loss ability? If you’re enjoying some company, go for red wine as opposed to anything else because it offers anti-aging benefits. Elsewhere, limit all champagne, beers, and spirits.

Fat-Burning Foods – To boost metabolism, there are actually some foods that’ll help so not all calories are equal. If you consume 150 calories in vegetables, this is very different to 150 calories in a cake.

Cook Yourself – When you take control of your eating habits, you know exactly what’s going into the meal. If you constantly eat out, it can be incredibly difficult to track calories.

Serious weight loss when you lose the sugar – Without cutting sugar completely, weight loss becomes tough. We aren’t just talking about table sugar, and we mean processed foods and all the fancy names manufacturers use to hide the ingredient in food AND drink.

Intermittent Fasting – If you haven’t heard of this trend, you’re only allowed to eat during an eight-hour window while fasting for the other 16 hours. Once again, it becomes easy to track calories, and you can reduce belly fat in no time.

Don’t Give Up I’ll work hard during the week and then start again on Monday; this is one of the most common statements among dieters. If you really want to lose weight without exercise, stick to the plan at ALL TIMES.

Regularly Weigh Yourself – Each morning, get into the habit of weighing yourself, so you remain motivated. As you reach the goal, make it less frequent, so you aren’t obsessing.

Watch Out for Drinks – With calorie-counting, people tend to focus on food while not realizing drinks can be just as dangerous. For example, you should be looking to avoid soda (and diet soda), beer, milk, fruit juice, and energy drinks.

And of course consider Exercise – Finally, while all these tips will certainly help you to lose weight, incorporating exercise to the mix because it allows you to boost metabolism, prevent muscle loss, control appetite, and strengthen the bones!

Maximizing Muscle Growth and Body Fat Loss: Eating Before a Workout

If you want to lose fat or add muscle (or both!), you know that your performance in the gym is one of the most important factors to consider. Therefore, this leads to the question of what you should and shouldn’t be eating before a workout and this is an important question for many reasons;

  • Your pre-workout meal will give you the energy to push further in the gym
  • Muscle breakdown can be reduced
  • Fatigue can be reduced with the right meals and supplements
  • Testosterone production can increase

Ultimately, this is only four of the main benefits and steps that lead to greater results. So, what should you consume in the hours leading up to an intense workout?

Nutrition – First and foremost, your pre-workout meal is important because the experts always note how fitness is more about food than exercise. For the best nutrient absorption and digestion, we recommend separating protein and carbs. When taken together, the two can be hard to digest, and you want the nutrients hitting your muscles while in the gym. With poor digestion, you don’t get this benefit, and you could also cause cannibalization within the body; this is where muscle tissue is broken down.

We recommend eating carbs first since these are easier to digest; around fifteen minutes later, you can consume your protein. In terms of ideas, we like fruit since the carbs (fructose) can be used almost immediately for energy rather than being stored which is what happens with many sources of carbohydrates. While most people choose a banana post workout, this is actually a bad idea because this is the time where you need to replenish glycogen storage.

Finally, for nutrition, we recommend adding salt to your food because sodium boasts electrolyte properties. Not only does this control the level of water in your body, but it’ll also regulate muscle/nerve functionality and blood volume. With electrolytes, you should receive an added boost while lifting weights and performing cardio work.

Maximizing Muscle Growth and Body Fat Loss: Eating Before a Workout 1

Supplements – In addition to your nutrition and pre-workout meals, we also recommend spending time considering supplements. Of course, these aren’t a necessity, and you’ll get along perfectly fine without them, but they might just provide the added boost you need.

Maximizing Muscle Growth and Body Fat Loss: Eating Before a Workout 2Creatine-Monohydrate If you haven’t heard of this product previously, it combines three amino acids; glycine, methionine, and arginine. With these in your body, you’ll see numerous benefits from increased strength to improved high-intensity performance. Furthermore, creatine will aid the production of ATP, and this is the main energy molecule in our bodies. Considering creatine is affordable, this is a great place to start.

Maximizing Muscle Growth and Body Fat Loss: Eating Before a Workout 3BCAAs Standing for Branched Chain Amino Acids, BCAAs is another product that combines three amino acids but this time valine, leucine, and isoleucine. By blocking serotonin in the brain, your brain experiences less fatigue, and you can stay focused in the gym. Additionally, muscle loss and muscle breakdown are reduced while protein synthesis is improved thanks to both anabolic and anti-catabolic properties. 

However, these benefits are overshadowed somewhat by the main advantage of BCAAs; stimulated insulin production. As the cells absorb amino acids more efficiently, this leads to a more successful and rewarding workout.

Beta Alanine Finally, the third supplement we suggest is one you aren’t likely to have been recommended before; beta alanine. As a non-essential amino acid, beta alanine can be found in the muscles, and it boosts muscle endurance as well as decreasing fatigue. Therefore, it provides a huge benefit when lifting weights in the gym.

Conclusion – Now, you should have everything you need for a successful meal before working out as well as the knowledge to pair this with useful supplements to see real results in your muscle growth and body fat loss goals!

FOLLOW THIS TO INCREASE YOUR TESTOSTERONE BY TOMORROW MORNING


HOW TO INCREASE YOUR TESTOSTERONE BY TOMORROW MORNING: Follow this workout routine to help increase your testosterone level and consider getting the Pharmafreak Test Freak to really boost your testosterone levels out the roof! Do this today and feel it tomorrow!
http://Pharmafreak.com
+——-TJ——+
Follow TJ: http://instagram.com/itslltj
Twitter: http://twiter.com/timothy_lltj
http://www.iwontlose.com
Please SUBSCRIBE: http://tiny.cc/iwontlose1
+——-Connect——-+
Business inquiries: adam@iwontlose.com
http://www.iwontlose.com
http://www.twitter.com/ADAMwontLOSE
http://www.facebook.com/ADAMwontLOSE.fanpage
http://www.facebook.com/iwontlose
https://www.facebook.com/groups/iwontlose/
http://www.instagram.com/ADAMwontLOSE
http://www.youtube.com/user/ADAMwontLOSE
http://www.adam-ali.com
http://www.pinterest.com/ADAMwontLOSE
http://iwontlose1.tumblr.com

5 Secrets To Getting “RIPPED”

5 Secrets To Getting Super Muscular “RIPPED”

fitlikeme

1.) Set a Strict Deadline

Since everyone begins at different starting points with the body sculpting process, it could take more or less time. However, the one thing to keep in mind is the importance of deadlines and their impact on reaching goals.

Depending on how fast you would like to see results, there are many timelines to choose from, but make sure to stay persistent. For example, six months is an effective amount of time to see amazing results, so set the deadline and don’t give up until you reach the end of the six months. Motivation is the essential to sticking to your deadline but forming a habit is longer-lasting! With that being said, maybe setting up some kind of reward system each month might be the way to get there. Maybe you’re the kind of person who needs to have a picture of a person on the bathroom mirror with the same body type you’re trying to achieve. Whatever you need to do to motivate yourself, make sure you do it because that is what’s going to pull you out of bed in the morning and make you form this positive habit.

2.) Intensity matters

So, let’s say you’re to the point of seeing results and losing weight. At this point, many people make the mistake of switching from building muscle and lifting heavy weights to lifting five pound pink dumbbells for fifty repetitions. It is important to understand to not do this now before you throw all of your hard work away.

Your number one priority should be to maintain your strength while trying to lose weight. Don’t let all of your hard work of pushing 100 pound dumbbells turn into a 10 pound weight lifting session. If you let yourself go backwards, you’ll soon discover that you’re losing strength, losing muscle and not seeing the results you desire. I’m not saying you need to max out on every set, but the weight needs to be challenging for you.

3.) 80% IS NUTRITION

Excessive dieting might be the right way to go if you want to shred some serious weight-loss, but in general, cutting down to 500 calories per day in hopes of getting muscular faster doesn’t work.

If you cut your calories down too fast, you risk losing muscle, which can lead to throwing off your metabolism and losing hard earned strength at the gym.

Here’s a quick tip that goes a long way: It’s much better to play the long game, which is simply aiming to only lose about 1-2 pounds per week. As you get closer to your goal weight, you should only aim to lose about 1 pound per week.

4.) No! to MIND-LESS EATING

When men want to bulk up, they think they need to eat a lot more food and protein, which is generally true, but where most men go wrong is consuming more than they actually need. I am not saying you need to eat 5,000 calories per day to gain weight, but you definitely need to be conscious of how much is going into your mouth. You can make incremental adjustments by adding 200 calories per week if you aren’t seeing results.

5.) YOUR GOAL ARE DIFFERENT

You need to train for your goal. Strong-mans train to get as strong as possible at a variety of exercises. Their priority is to become extremely strong without worrying about how much weight they gain, which is a completely unique goal. Unless you want to become one of them, stick with your individual goal.

Then there are body builders, who train to get as big and lean as humanly possible with or without drugs. Again, this is a very specific goal with a completely different set of training and planning. If you’re training to look like Paul Texiera then I’m assuming you’re training mainly for aesthetics with the hope of becoming leaner and more muscular.

If this sounds like you, then you need to focus on building muscle properly. Don’t keep focusing on getting bulky legs when the goal is to get ripped quads. It all depends on what your goal is and taking the proper steps to achieve the body type of your dreams.