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.

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.

Creatine-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.

BCAAs 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!

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You’re Doing Just Fine: Here are 10 Reminders for Self-Love

Love starts within…

To survive in a world that can be cruel love is an important emotion to understand. The happiest people of all are those who have mastered the love they have for themselves as well as for others. Today, we have ten reminders to keep you on track this week!

Bad Choices are Inevitable – No human on this planet has ever gone through life making all the right decisions; believe us. If you can’t accept this, you’ll never be able to show self-love. If you can accept this, you’ll learn from your shortcomings in order to make better ones in the future.

All Feelings are Valid – In the world right now, there are others better off as well as people worse off than your current position. Even so, this doesn’t make your feelings somehow invalid. When you experience pain, go through it without judgment and come out the other side without acting rashly.

We Can’t Read Minds – If anyone on this planet could read minds, they would be filling out stadiums each and every night. For some reason, we like to suggest what others are thinking before using this to criticize ourselves. Sadly, assumptions can ruin relationships (and self-love) so don’t let this happen.

Anger Always Runs Deeper – No matter what you might think, anger never just appears out of nowhere; it comes from a deeper emotion of pain or fear. To build on self-love, work on treating the root cause of the issue rather than acting on the anger. If you can understand your main concerns and issues, you understand yourself better for the future.

We’re All Unique – Have you ever met someone with whom you clicked instantly? With this in mind, why do we get so upset when the opposite happens (not getting on with somebody)? Remember, you won’t like everybody, and not everyone will like you. Once you realize this, you won’t have to try to change anything, but instead, you can focus on the positive relationships in your life.

Hope for the Best – For most of us, it’s completely natural to continually consider the worst-case scenario so why not flip this around? Of course, there’s nothing wrong with preparing for the worst, so you have a plan in place, but positivity will lead to a world of self-love and optimism.

Let Things Happen – Following on a similar theme, it’s ok to just let things happen rather than anticipating the reaction or analyzing each moment like basketball highlight show. Although it might be hard, you need to learn to be present in the moment because this shows respect and kindness towards yourself.

You Can’t Keep Running – No matter how many times you try to run away from things that hurt, it will always catch up with you. Whether it’s heartbreak or something else unpleasant, you can show yourself love by dealing with the issue head-on. Once you get over this hurdle of pain, the wound will start to heal.

‘No’ is a Word – In all the words in the dictionary, ‘no’ has to be amongst the most underused and for no good reason at all. If you’re to appreciate your own time and value your worth, you need to start saying this magical word more often. Remember, our time is limited on this planet so do things you will enjoy.

This is Your Story! – Finally, you must never forget that this is your story and only you can affect how people will tell it in the years to come!

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HOW TO FIGHT DEPRESSION AND A LACK OF MOTIVATION!

Portrait of exhausted woman

Despite all the technology we’ve seen in recent years, there’s one thing we continue trying to understand; the human mind. Over the course of decades, we put our all into learning everything there is to know about ourselves and other people only to feel surprised when something unexpected happens.

For example, the stresses of life can sometimes get the better of us, and this leads to the death of creativity, productivity, and opportunities to meet up with loved ones and friends. If you can relate to any of this, you aren’t alone because millions feel demotivated or depressed every single day. With so many pressures in the world, there are numerous reasons one may feel depressed including financial worries, illness, work, failed relationships, or even extreme jealousy of others.

Areas of Depression and Demotivation

Unfortunately, dealing with the issue isn’t quite as easy as it sounds because demotivation and depression feed off each other and it eventually becomes a spiral of negativity. However, we have some of the very best tips below.

Professional Goals – According to a recent report, fewer than 25% of people in the world feel as though they’ve achieved professional goals. Considering our career takes up a huge part of our lives, we instantly feel like a failure when we aren’t successful in our jobs. Over time, we lose passion and energy for work, and we get stuck in an endless loop.

As simple as it sounds, you’re in charge of your life so change your job as soon as possible. Even if you start on a smaller wage, you need to be happy in life, so it makes sense to lose the job keeping you unhappy.

Societal Pressures – Every day, we try to live up to the expectations of society even though the bar seems obsessively high. If you keep dressing in a certain way, aim to earn a certain salary, or even just act in a certain way, you aren’t true to yourself. Instead, you need to be happy with who you are because the key factor that will earn the respect of others is actually self-respect.

Family Life – As well as putting you under pressure, your family are likely to compare you to ‘successful cousins’ or siblings, and this can be tough to take. Once again, you need to continue on your own path but just explain your goals to your family. If they can’t respect this, you simply rise above it and keep that self-respect.

Tips for Fighting Depression and Demotivation

Exercise – Although it’s been said millions of times, exercise really is a fantastic way to boost your physical and mental energy. By releasing endorphins, a positive feeling will spend throughout your body and mind. Often, when we say the word ‘exercise,’ people think of long hours on the treadmill, but this doesn’t have to be the case. Why don’t you find something you enjoy? For example, you could play badminton with friends or boxing to improve your stamina.

Read – As long as you choose a good book you can really sink your teeth into, reading is a great way to forget about life for a while and enter a fictional world.

Communication – Finally, talk about your feelings to other people. Although you’re probably shaking your head on this one already, you need to connect to those around you and talking about your feelings is the only way to do this. Once people see what’s happening from your perspective, they’ll be more understanding and supportive moving forward.

Remember, nobody in the world will ever have to spend as much time with you…than you. No matter what happens, you’re in charge, and you should always feel comfortable in your own skin!

Do You Feel Like a Winner? Here’s Why Most Don’t

Although it might not feel like it right now, you are the only one with enough control in your life to make a difference. If you aren’t winning right now, it normally comes from a lack of belief or control, but this is something we’re going to fix today. Below, we’ve listed eight key reasons why you aren’t winning and how to fix them!

Focusing on the Negatives – If you hold a dinner party and eight people had a great time while one didn’t enjoy themselves, which do you focus on? For most of us, we would dwell on the one person who didn’t have a good time, and this is because we tend to be perfectionists. Since this mindset can be quite damaging, we want you to start looking at the positives instead by pulling them into perspective. Sure, you might be able to learn from the negatives, but the positives should always be your motivation.

Wrong ‘Friends’ – For some reason, we get into the habit of spending time with people we don’t trust or even like. If you continue to spend time with people who bring you down, you’ll never be able to stand strong so cut them from your life. Sure, they might realize the error of their ways in the time to come but, for now, you should be surrounding yourself with people who support your journey.

Playing Poorly – If you have no goals and no purpose in life, you aren’t even playing to win. Whenever you have no plan or goals, you simply ride the waves that come your way without achieving any dreams that might be lying underneath. Why don’t you find your passion, set some goals, and really make a push for your dreams?

Lying to Yourself – If you cannot be honest with yourself, becoming a winner will be the hardest thing you’ll ever do. Instead of making excuses and blaming the circumstances, turn things in your favor and be honest with yourself. If you can account for it, you can control it.

Instant Rewards – Whenever you feel gratification for your intentions, you no longer require the gratification for completing the task, and this is a huge issue. Suddenly, you don’t put in the work because you feel as though you’ve had all that will come of it. If you want real results, you don’t need to tell the world where you go; just show them when you’re there.

Lacking the Follow Through – When you make decisions regarding your personal life or career, this is great, but you then need to see them through. If farmers decided to plant crops this year but didn’t actually work on them after planting, they would have nothing to show at the end. Although it might be hard work, you need to give your all to make your plans happen.

Subconscious – No matter how many positive thoughts you have, your subconscious slowly breaks these down with its own negative opinions. For example, you might have a dream to own a specific car. Suddenly, your subconscious says ‘I’ll never have the money.’. If your subconscious limits your dreams, you’ll never be the winner you desire.

Looking for Issues – Finally, another problem we see far too often is people looking for problems. Sadly, their mindset is so negative they wake up and look for the problems to come whether it’s the boss, broken car, or something simple like gone-off milk. Instead, you should be thinking the other way around; life is positive, and the negatives are short-lived experiences to help you grow!

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JAMAICA VLOG: COMPETITION AT A NUDIST RESORT ?


JAMAICA VLOG: COMPETETION AT NUDIST RESORT
So if you remember from my last vlog (click here to watch it: https://www.youtube.com/watch?v=PX_db…) then you would know I was one of the winning recipients going to Jamaica for a fitness shoot. This is my vlog to Jamaica and we stayed at a nudist beach! lol

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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——+
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+——-Connect——-+
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I CAN, I MUST, I WILL! – MOTIVATION VIDEO


Motivation speech composed by Francis Atta

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7 THINGS I DID TO GET RIPPED!

7 THINGS I DID TO GET RIPPED!

7 THINGS I DID TO GET RIPPED!
Who’s ready to transform their body? here is what I did within a year to really transform my body! Take these 7 steps and run with it and transform!! Let’s get it!

+——-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
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HERE ARE THE MOST EFFICIENT WAYS TO BUILD CONFIDENCE!

Amazing ways of boosting self-confidence.

confidence

Truth be told, there is a clear difference between self-confidence and being scared. The two are opposite ends in the sense that the level of
confidence you have and display tells a lot about how far you can go in life. Real confidence helps fasten success. Confidence is built or developed by one’s self, although there are other factors beyond human control, in some circumstances that affect your level of confidence. That notwithstanding there are amazing ways humanly possible to boost one’s confidence and they are as follows.

Man giving expressions

Man giving expressions

Encourage yourself

Another great way of increasing your confidence level is gratitude to one’s self. Take out few moments of your free time to count your blessing, How successful you have been and beat your chest saying “well-done.” This will surely generate a positive vibe within you to encourage yourself to get to work.


Dress smart

A favorite saying goes thus” The way you dress, is the way you will be addressed” the kind of dress you put on has a way of making you feel good or bad. Therefore clothing’s determines your confidence level, how you interact with people and also how you carry yourself when you dress smart and look good, it makes you feel fantastic and totally and on top of your game using this to your advantage can be a real boost to your confidence.


Compliment/thumbs up

The internal most times controls the externals. The way we feel inside is what manifests outside. We display inform of behavior to others, If we think and act positively towards other people, play nice and not gossip or backbite or even pick nose in their offers is unnecessary. Finding the best of what is another and making good compliments about it will improve your confidence and make you work more on yourself.


Personal talks 

Motivational speeches are one of the fastest ways to boost confidence. Listening to motivational speeches especially one from yourself. Doing a little pep talk standing before your mirror stating your achievements, your goals, and strengths, as well as your weakness, can boost your confidence. This works every time.


Sit at first rows 

Research shows that people that sit at the front row in school, churches and meeting places are more confident over those that sit at back rows. Reason being that those that sit at the back don’t want to be noticed, But people with high morale and confidence sit at the front. Try sitting in the front row next time you look more confident that way and will concentrate well.


Be outspoken

People keep quite at group discussions and meetings because of what people might think or say about their opinions. They are afraid to let their voices be heard because others might think their ideas to be stupid. This is just human assumptions, but in reality, people are more accommodating and even eager to hear what you have to say about issues. Little efforts made towards being outspoken definitely have a way of boosting your confidence and make you look smart.


Think about others

Being selfish or self-centered brings down our confidence level how about when you think less of yourself and think of a way of helping and serving others to the best of your abilities. By making huge contributions towards making the world a better place, you will be building your confidence as well.


Stay fit

I will say that personal looks and appearance has up to 70% influence on an individual’s confidence level. Women who are obese or fat are generally known to be of low self-esteem although there might be exceptions. This is to say that physical appearance also affects confidence. To build your confidence you have to mind what you eat to stay healthy always. You are what you eat.


Sit properly

Just like the ways you walk tell people how confident you are, so also the way you sit does the same and have a way of boosting your confidence. Maintaining a good posture while sitting will surely improve your confidence. Make sure you sit properly and develop a good posture to help improve your confidence anywhere you go.


In conclusion, Rome was not built in a day, so also one’s confidence won’t just come that easy. Therefore, developing a habit of putting these things mentioned to practice is surely a way to go. Good luck!!

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(VLOG) FITNESS MODELL WINNER (I’M GOING TO JAMAICA)

FITNESS MODEL WINNER (I’M GOING TO JAMAICA)

TJ Is back with a new video and this time it’s a vlog! A bit different from his intense workout videos. Did you enjoy the vlog? should we do more? congratulate TJ below as he is one of the final fitness model winners and is going to Jamaica.
+——-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
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How do successful people think?

What goes on in the mind of someone pursuing success? let’s take a deeper look in today’s article.

 

iwontlsoe thinker

It is common to see success stories of people in the media; they are often celebrated while other people who are aspiring to achieve similar success in their lives stand back and wonder how they can reach such levels. These feelings can be frustrating, leading to thoughts about the mistakes they might be making and other bad decisions that have prevented them from being so successful. If this is your story then it is possible you have been struggling because you have put in all your energy on being successful rather than focusing on what can make you successful. The focus is what matters, how well you can identify a pattern for success and focus on adopting this pattern in your activities will surely end in success but a little distraction can derail you from this path causing you to experience stagnation and waste of time.

Quickly regaining focus is important to continue doing those things that will make you successful, but how do successful people overcome distractions? How do they stay focused on a success plan until they get the positive results?

Thinking hard about this will lead us to understand that it is actually not what successful people focus on but what they don’t let to get in their path to success that matters. In the following part of this article, we will discuss some factors that successful people avoid because they can be a potential source of distraction that can damage their focus on being successful.

 

Starting with nothing

Some entrepreneurs are born into rich homes and they easily have access to all the funds they need to start their business, but there are very many success stories of globally recognized entrepreneurs who started their business with practically nothing but their ideas.  These are resilient people who never gave up even though all the odds were stacked against them. They built and developed their ideas while selling it to everyone around them. Being innovative is the key to overcoming the hurdle of limited resources to actualize your dreams. This will also be achieved when you have an unwavering confidence in the success of your ideas when they become commercialized. Never let the limitation of scarce resources stop you from pursuing your dreams, work on your ideas and they will be sold to realize the money you need to succeed.

 

Work hard to avoid making excuses

Successful people don’t permit the circumstance that will force them to give excuses for uncompleted tasks or not meeting up with their responsibilities. This mindset is also used to coordinate the team. Every team member must be proactive about meeting up with their responsibilities because each of the tasks delegated to every team member will collectively support the achievement of the team’s goals.

 

CLOCK IWONTLOSESuccessful people don’t work by the clock

Many people work from nine to five every day and they become frantic about leaving their jobs once the clock strikes five. These restrictions are seen as limitations for people who are focused on being successful. These people are proactive, they work at their goals without considering the time they need to put into this drive to achieve the desired results. With a clear goal in focus, people who achieve success will work for as long as it takes for them to achieve their goals and only then will they realize how long they had been at work but the rewards will be absolutely worth the sacrifice.

 

Overlooking critics

Our mention of critics here does not refer to those people who point out errors in your work or parts that should have been done better. We are talking about those people who condemn your work and throw in all kinds of negative comments about it without proffering any useful solutions on how you can develop your skills. Stay away from critics, a good way to identify the category of critics to avoid at all costs is this- people who want to help you become better will strike up a conversation with you to understand why you made certain decisions and to know if you understand how their corrections can make your work better, but the critics to avoid are those people who are only concerned with throwing in their negative comments without wanting to hear your views on the issue.

 

Getting value from mistakesthinking-iwontlsoe

It is actually unproductive to dwell on your past mistakes hence allowing regret to take over your emotions. This can slow down your progress when your focus is distracted. Successful people approach mistakes as part of the learning curve on their path to success. They quickly realize the mistakes that have been made and then seek to get a good understanding of the consequences and how these mistakes can be avoided in the future. We all make mistakes, it is even easier to make mistakes when working on a tight schedule with tough goals that can increase the pressure on you to succeed so don’t beat yourself up about your mistakes, learn from them.

Deal with uncertainty

 

Admitting that you cannot know everything is a progressive attitude. There will always be a level of uncertainty about various aspects of your goals. This is a factor that affects almost all aspects of life even outside the strive to be successful in everything you do. Understanding that you will not have the solution to every challenge handy, it is best to work harder at your strong points while leaving an opportunity to gather information that will be crucial to resolving those issues later in the future. Successful people do not allow their hindrances to slow them down; they focus on their strong points and eventually achieve success.

 

Acknowledge the potential problems

Successful people are not in the habit if guessing their next decisions and moves, they are people who have thought about their strategies carefully while identifying the problems that might be faced. Knowing the potential challenges can be used a leverage to prepare yourself before the problems arise. This way, you will not be distracted because you already have a plan to overcome these challenges.

 

Leveraging on the skills of other people

No one knows better than successful people that it is actually impossible to possess all the skills needed for their businesses to thrive. This is the essence of forming a team of professionals who are proficient in these individual skills. Coming together as a group will provide the platform through which other people can use their skills to sort out issues as the development of the ideas progress. Successful people don’t try to learn all the skills, they form a team made up of people who have the skills they need for their businesses to grow.

fail iwontlose

Handling past failures

Successful people don’t just shut out the challenges they have lost. Every problem that has limited them in any way becomes a study for successful people. they seek to understand how the made the mistakes that caused them victory in those challenges and with this information, they forge ahead knowing if similar challenges arise in the future they will easily overcome them.

I hope you made some notes as you were reading this article. So, at this point, you should have a good idea of what have been your biggest distraction, and the factors that you have let to come in between you and success. If these factors were not in the picture, would you be a successful person today?

 

Start focusing on only what is important to your goals; never let any distractions get in your path to success. Begin determined and disciplined will go a long way in forming that winning attitude that will withstand all of the challenges you have just read about. Keep your focus on developing the habits that are commonly practiced by successful people.

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