SECRET TO MASSIVE SHOULDER
TJ couldn’t make it for today’s video so he past the paton to BIG MIKE to do his thing today. Wanna get those shoulders to grow follow these easy steps to getting massive shoulders. Follow mike on instagram:
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2018 WORKOUT MOTIVATION PT.1
Video fuelled by http://PharmaFreak.com
TJ is back with a new video and this time he brought partner along!! Introducing BIG MIKE. Get ready to get pumped up with today’s workout motivation video. It’s our first one of 2018. So Grab your training partner and hit the gym for a full body fat-burning circuit. Take Pharmafreak muscle Freak pre-workout about 15 min before you start your warm up.
Warm Up on bike or rower for 3-5 min
Barbell or Dumbell Lunges 10-15 reps for 5 sets
Front Squat 10-12 reps for 3 sets
Incline Dumbbell Fly 8-10 reps for 5 sets
Incline Narrow Dumbell Press 8-10 reps for 3 sets
Partner Tag Push Ups 1 set to failure
Straight-Arm Pulldown 3 sets 10-12 reps
Leg Raises 3 sets of 15-20 reps
V-Sit Ups 3 sets of 15-20 reps
Lateral Raises 3 sets of 10-12 reps
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Let’s discuss how to UP your workout motivation
Similar to life, we all tend to face lots of challenges during our quest for a fulfilling fitness life. These moments are most times geared up by outside influences, which may sometimes create negative impacts on our mental state and invariably leads us into procrastinating our exercises. If it becomes a habit, we find ourselves being inactive and trapped. So today we’re going to share some motivating techniques that will help you get on the right track with your exercise and enhancing your motivation.
Setting goals gives your life direction, bolsters your motivation and self-confidence. Set goals and create strategies to ensure you execute these goals accordingly. You can decide to set a goal to do a hundred push-ups daily, by increasing your number of repetitions and with consistency; you can quickly achieve this goal.
Join a Team
Registering for exercising sporting events made up of a community of people enthusiastic about exercises will certainly motivate you. These groups of people will also motivate you into training along with them, especially in preparation for a competition. You could take up sporting activities such as basketball, dodgeball, flag-football, etc. Training for numerous events with precise timelines will propel you towards exercising and keeping fit.
Incorporate movement all day
Low impact exercises such as walking, skipping, hiking, running, yoga and lots more are effective ways of managing the overall health and weight of the human body. Instead of taking a cab or driving to your place of work which is a few miles away from your home, you should occasionally take a walk. Sometimes take the stairs instead of the elevator, jog/run to the close by grocery store. These exercises are perfect ways of enhancing your exercising motivation thereby producing excellent results.
Look for a training partner who ‘s committed to training, to work as a team. The aids in ensuring that you stay motivated as you wouldn’t want to fail your partner during training and your partner wouldn’t also want to fail you. Partners are great motivators, and morale boosters. You and your partner can decide to set some penalties for misconduct; this is another excellent way to keep you on track and motivated to keep up with the practice.
Always take note of your weight at the beginning of an exercising circle and some halfway through it. This is yet another motivating factor. If you notice that you lost a couple of calories within a given time frame, you will certainly be motivated. You can get to know how much weight you’ve lost ever since you starting exercising by utilizing a clothing item. Get a piece of cloth, wear it at the beginning of the event and wear it again after a while (a week or more), you will undoubtedly see some changes.
Organize an Event or join one
Organize an event around you and your colleagues at work or friends. For instance, you could set aside every last Sunday of the month to visit the 1000 steps with these friends. You could also run a mini boot camp such as going to the local park where you will have to set up circuits. If this becomes a yearly event, it will event build up. Or you can just visit the park for a game of Frisbee or soccer.
These are a couple of ideas to help assist you in staying motivated with your exercises. If you can adapt these, you will realize how easy it is to exercise and stay fit – consistently!
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 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
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
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
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
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
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.
Enjoy The Holidays Without Gaining Weight
The Holidays are an excellent opportunity to spend more time with friends and family, and usually, that means eating. The best moment of the holidays is often the dinner, but there will be a variety of dishes around for days before and after the celebratory food itself.
Do the holidays usually end with you in a food-induced coma?
There is no need to turn your holiday dinner into a diet meal. After all, it’s supposed to be a holiday and a celebration. But, it doesn’t have to turn into a binge either!
Use these six tips to make sure you have a happy and a healthy holiday season without gaining weight:
1) Have Breakfast
Knowing you will be eating a lot of food later in the day might make you think that skipping breakfast is an ideal way to save calories. While this does make a little sense, it’s an approach that will backfire! Instead of saving you calories, skipping breakfast will cause you to overeat when it’s time for the meal because, after skipping your first meal of the day, you will be hungrier than you usually are.
Avoid this problem by having a considerable breakfast, and you will feel less hungry. Therefore, you will eat less later in the day.
2) Drink Water Before and During Your Meal
Water is calorie-free and filling. Drinking water before and during your holiday meal will reduce your appetite, fill you up, and stop you from overeating. Ensure you start drinking water 1-2 hours before you start eating and then take regular sips throughout your meal. Drinking water instead of beer or wine will also help save you lots of calories.
3) Fill Up with Salad and Soup
Soup and salad starters are filling, but contain relatively few calories. You are more likely to stick with better food choices when healthy meal choices are available at all times especially during the holidays.
Make the most of this by having a significant portion as your appetizer. That way, when it’s time for the main meal, you will already be reasonably full and will be less motivated to eat a lot of fatty main dishes. Don’t undermine this strategy by eating lots of crackers or bread, just have the salad or soup alone.
4) Skinless Turkey Breast and Veggies, Please!
Veggies and skinless turkey breast are arguably the lowest in calories of all the food offered and the most filling. Make sure you make these two food items the foundation of your meal. The protein-rich turkey and the fiber in the veggies will satisfy your appetite without taking in a lot of calories. If you are tempted to get a second serving, go for the low-calorie vegetables, as they are the least likely to make you gain more weight. Also, avoid high-fat sauces that will significantly increase the number of calories to even vegetable dishes.
5) Go Easy On the Side Dishes
Side dishes like; mashed potatoes, stuffing, cranberry sauce, and cornbread are very high in calories. While you don’t have to avoid these foods totally, it’s the holidays, after all, just don’t go overboard and overeat of these high-calorie meals. If you want to have second portions of anything, fill up on green veggies and white turkey meat. Also, don’t overeat when it’s time for dessert. A little piece will please your sweet tooth.
6) Walk it Off
Once you have finished eating your meal, and the washing up is done, don’t just fall asleep on the couch in a food-induced coma. Instead, go for a brisk walk. Walking is gentle enough, and you can do it soon after a meal. You won’t be doing much rigorous movement while walking, but make it active enough that it will burn those extra calories. The excellent idea is to take your friends and relatives with you, as this will make it more enjoyable.
There are several things you could do that will dramatically add some meaning to your life.
Outlined below are 3 things that will dramatically change your life once you start doing them.
#1 CREATE SOME BOUNDARIES AND ABIDE BY THEM
Create some personal boundaries, and ensure you abide by these boundaries. Do not create boundaries and fail to take responsibility for your actions, and do not create boundaries and take responsibility when other people misbehave. It would be ideal to make people understand that once you have set some boundaries, you would do anything within your powers to abide by these set boundaries.
Firm personal boundaries are vital because they tend to improve one’s self-esteem, happiness, reduce anxiety and stress. With your boundaries set, you would certainly get a life that is pretty much aligned closer to your priorities and that that of others. Additionally, you would be able to make your decisions based on your priorities. To ensure your boundaries aren’t weak, ensure you do not take too much responsibility for peoples actions and emotions and do not expect other people to take too much responsibility for your emotion and actions.
When you take on people’s responsibility, emotions and behaviors, all you are doing are trying to seek their love, approval, attention, and affection.
#2 BUILD A BODY YOU’RE CONFIDENT IN
Research has it that humans tend to behave better once they feel confident in themselves. I’m a firm believer in this scientific axiom, and I can eloquently attest to the fact that whenever I feel sure, all other aspects of my life feel better. Over the past few years, I have been opportune to deal with clients who think less of themselves, and after counseling them, they become more confident, more interesting, and they feel like trying out things they thought they could never do before and lots more.
With all that being said, I guess it’s high time we looked at the grand strategy you could adapt to building some reasonable confidence in you.
Here’s how to do it:
Step 1: Identify what kind of body makes you proud
What kind of body makes you proud? What can you do with this body when you finally got it? You alone should be able to determine if your perfect body is just a body with some level of fitness, or a body similar to those of wrestlers, or those usually seen on magazine covers. Your ability to identify the kind of body that makes you proud is your first step in being confident.
Step 2: Identify the tradeoffs attached to getting that body you wish for
For instance, a good number of people love the idea of having six-pack abs, with some 90% percentage detesting what it takes to achieve these abs. As a result of this, these people have resulted in other alternative media to consume these belle fats by:
Passing some happy hours with your friends.
Getting to bed earlier.
Not eating late at night.
Placing themselves on diets.
Identifying these tradeoffs would go along way in assisting you.
Step 3: Derive simple strategies for creating this body
Most often it takes a lot of hard work to achieve success. Well, success doesn’t only come through hard work and perseverance; you could also achieve this through motivation, discipline and most importantly by deriving simple strategies. Derive simple strategies that will assist you in creating that body which you crave for. Similar to achieving set goals, building a body you are going to be proud of would certainly require some consistency, patience, and persistence.
#3 CREATE A DAILY ROUTINE AND STICK TO IT
Creating a daily routine isn’t just enough, but sticking to this routine is a lot better. Routine builds character. Pick positive tasks that will benefit you in the long run, for example:
7:00 am – workout
6:00 pm – dinner with the family
Also, chill out from doing everything!
What are some other things you’re doing in your life that are positively impacting you? let us know! Don’t forget to subscribe to our newsletter for all the exclusive content from iwontlose.com
I DON’T WANT TO LEAVE! Guys and Girlz you have to visit the Dominican republic. What a place! I hope you enjoy today’s vlog and let me know if I should vlog more!
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.
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!
You need devotion. You need commitment.
If you were to type ‘how to achieve success’ into Google, you’d gain thousands of opinions from thousands of people within minutes. However, there’s only one real way you can open the door to success, and that’s by committing to the cause. If you aren’t committed, you’ll be striving to reach something you don’t actually want and your chances of achieving success will fall to almost nothing.
Passion v Commitment – Steph Curry is passionate about basketball, and J.K. Rowling is passionate about writing. As far as enjoying yourself goes, passion is a great way to get started, but you won’t be able to push yourself to the next level if you don’t have commitment. Why? Because passion can’t pull you through those dreaded tasks that offer no fun at all.
As soon as the passion runs dry and there’s one too many hard days, this is where the majority give up hope of ever achieving their dreams. Although the passion is still there deep within, they can’t get those unpleasant tasks done to jump over the hurdle.
If you want to take the next step and ensure you can keep progressing through the hard times, commitment will always be the most important factor. If you work as a waiter/waitress in a restaurant, you might hate the job, but you can also be committed to saving enough money to go on holiday or start your own business venture. Sure, passion would allow you to do well but it wouldn’t get you through those long, hard days working long shifts and this is the main difference.
Promoted from ‘Knowledgeable’ to ‘Expert’ – In life, there are various topics we seem to take an interest in whether it’s sport, cameras, documentaries, mountains, playing an instrument, or anything else along these lines. Whenever we have this interest, we build up a foundation of knowledge required to talk about the sport, play the instrument, take high-quality photos, etc. However, there’s one factor preventing us from becoming an expert on the topic; commitment.
Without commitment, there’s no desire to continue learning and become the best of the best. When you commit, those tough days suddenly seem easier. If we use the instrument as an example, commitment will see you continue even when the fun ends and even when everything seems impossible. Over time, you’ll see real improvements, and you can become an expert on the topic. Since we know that experience is the key to improving at something, the commitment to gain experience when the tough gets going is the best way to keep progressing.
Commitment is Within Every Successful Person – Whether it’s somebody at the top of your field or any other professional at the top of their game, you’ll find commitment in every single one of them. With businessmen and women, they’re committed to becoming the strongest in their field. With sports players, they’re committed to training every day and being able to play the sport professionally. With writers, they’re committed to writing even when the tough days come around. As soon as the commitment had been made, the passion became more than just a hobby for these people and they promised themselves success.
If you want to succeed this year, take this simple first step and commit to your cause. Whether it’s your career or perhaps even a relationship, commit to reaching your goals, and you’ll have the motivation to get through the tricky days (and weeks, months, and years)!