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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!

Three Steps For Beginning To Bulk Up

Three Steps For Beginning To Bulk Up

By: Adam Ali aka ADAMwontLOSE

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Bulking up is – in so many ways – similar to losing weight, it’s often hard to dive into this conversation without delving into specifics. Even so, in those specifics it is often a hairline’s difference between a story of failure, and that of success. Nonetheless, for the novice in bulking up, three simple steps can set you on the right path to getting bigger, while staying healthy.

 

 

Step One: Recognize That Diet Is Critical

Trainers often say: muscle isn’t made in the gym, but in the kitchen. Though how you make your muscle in the kitchen is a complex system of eating enough calories, through the right foods.

 

Two common errors people make when trying to bulk up are eating too few calories, and eating junk. Simply drinking protein shakes and eating bad food is – and never will – balance well with any workout routine. Even working out six days a week will do nothing for a person trying to bulk up, as your body will be constantly playing a game of catch up with the type and amount of energy it has to burn.

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People just beginning should be counting calories for the first few days to begin training themselves to consume enough calories to build healthy muscle mass. Calorie counting need not be a routine practice, only in the initial building process so beginners can have a baseline (of sorts) to then add 500 more calories per day to give their bodies more fuel to work with.

 

More calories cannot only be consumed through foods, but liquids as well. Whole milk, adding coconut oil, almond butter, and even olive oil are easy and healthful ways to mix into shakes, or even just add to meals.

 

Though it isn’t just about eating more, but what you are eating more of.

 

Protein is critical in the muscle-building process. Unfortunately, the amount of protein builders need is often a matter of differing opinion. None of the experts really seem to agree, and different amounts impact different athletes in even different ways. For novice builders, consuming 1 gram of protein per pound of lean body weight is a good starting point. (Builders that do not know their body fat percentage can adjust to 0.8 grams of protein per pound of total body weight.)

 

Beyond quality proteins, following the principles of the Paleo diet seems to work best for beginning builders: quality meats, vegetables, minimal glutens and processed carbs; mixed with calorie-rich foods such as whole milk, rice, oats, legumes, lentils, sweet potatoes, nuts, avocados, olive oil, coconut oil, and almond butter.

 

Step Two: Implement a Muscle-Based Work Out Plan

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The most important step in building a muscle-based work out plan is to work on building strength. With a stronger body comes more muscle mass.

 

A lot of body builders suggest breaking the body down into segments and working on them over different days of the week (example: leg day). The PROBLEM with splitting your routine based on body part is that your body doesn’t function like that. Isolation exercises can be a good starting point for the novice beginner but focusing on a full-body compound routine that involves the following movements is ideal for people attempting to build body mass: squats, deadlifts, overhead presses, bench presses, bent over rows, body rows, dips, push ups, pull ups, and barbell training is very beneficial. Click here for a SMART split routine by Pharmafreak.

 

How many sets and reps to do can get a little complex. But once builders find themselves adjusting to their new diet and exercise routine, a general guideline of reps with their goals in site is:

 

1-5 reps (strength and power)

5-8 reps (strength and some size)

8-12 reps (size and some strength)

12+ reps (muscular endurance)

Builders should start at a comfortable weight and add five pounds each week, waiting around 30secs to 1 minute between sets (although really just do the next set when ready); and always focus on stimulating, not completely annihilating, the muscles.

 

Lastly, there is the dreaded truth about cardio training. Cardio is important for a person’s overall health, though if you are serious about getting bigger and stronger, long-distance and large amounts of cardio training will only hurt you. Try mixing in sprints and interval training instead of traditional long 1hour cardio sessions.

 

 

Step Three: Don’t Forget Downtime

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Your body needs recovery time to build and rebuild its muscles; just as it needs a chance to process those added calories you are putting into it. Rest and relaxation are just as important as muscle-building workouts and a healthy diet to the process of bulking up.

 

Making the choice to bulk up and gain healthy muscle-weight may seem daunting. But when it’s broken down into these three steps it seems almost a natural process. A healthy, protein-rich diet; a combination workout routine with focus on building strength; and an adequate amount of sleep and relaxation is sure to help you bulk up, in a big way.