DO YOU KNOW YOUR TRUE SELF?

We think we know ourselves but do we really? It’s time to evaluate your true-self today!



If we were to ask you questions regarding your friends, you could probably answer them in an instant. However, we aren’t so good with questions about ourselves. Do you know yourself as a person? Sadly, millions of people can’t answer this question because they have been focusing on the ‘what’ rather than the ‘who’. As a prime example of this, we were asked as children ‘what’ we wanted to be when we grew up rather than ‘who’.

If you do one thing this year, find your true self because it can be a rewarding and self-fulfilling process. Today, we have seven things you should be discovering in the time ahead. Once you complete these, you can become the person you want to be.

 

 

Value targetValues – First and foremost, your personal values are perhaps most important because they explain your opinions and even your actions. What are your beliefs and do you know exactly why these factors are important for you? Over time, you should also learn just how committed you are to these beliefs and they begin to form your opinions and help to make important decisions.

 

 

Passions – If we were to ask you to list ten things you enjoy doing, we could almost guarantee that most of the activities would be with friends. Although this is great, we want you to spend some time alone and find out what you really enjoy. What activities capture your whole attention and imagination? Of course, we are all unique so this is likely to be different to everyone else you know.strengths iwontlose

 

 

Strengths – Along with your passions, you can also find your strengths and where your natural abilities lay. In all likelihood, you have different strengths to everyone else around you so there is no point acting like somebody else. Instead, you can find your own strengths and be your own person.

 

 

Limitations – On the flip side, we all have limitations and things that, no matter how hard we try, we just cannot get right. For some reason, we beat ourselves up for this but even the people you admire most have things at which they cannot excel; there is nobody in the world that can do everything well. As long as you know this, you can focus your energy on your strengths instead.

 

 

Tendencies – In truth, we all have tendencies whether it is to jump into ideas head first or procrastinate for a period of days and weeks. If you recognize your tendencies, you can better analyze your personality whilst pinpointing areas that could be improved. Eventually, you will know how these tendencies contribute or harm your strengths and limitations.

 

 

Goals – As mentioned at the beginning, who do you want to be when you grow older? Even if you think you’re ‘old’ now, who do you want to be in five, ten, or twenty years’ time? Remember, all goals need to be SMART; specific, measurable, attainable, realistic, and time-related.

 

 

directionDirection – Finally, where is your direction in life and where is your true self-going to direct you in the coming years? As soon as you understand the first six factors, the direction will take care of itself. Often, we spend too long focusing on the destination when the journey itself is the most important factor. Once you choose a direction that represents YOUR happiness, you can be confident that you will enjoy the life that unfolds before you!

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Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3 – “Insulin”

Learn How to Eat Whatever You Want Towards Your Advantage | Part 2 of 3 – “Insulin”

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eat-whatever

 

When I was first getting into fitness I was about 14 and I went to this total meathead gym in Toronto. To thoroughly paint this picture for you, I was fat, hairless and generally awkward (lol). So one day when I was attempting one of my awkward prepubescent workouts the meathead of all meatheads approached me with an empty 2 litre coke bottle in his hand. I was terrified. I had never met this guy before and I had no idea why this large person would want to talk to me. I was sure he was going to try and bicep curl me or make fun of my man boobs or something. He also had red hair, and everyone knows you can’t trust people with red hair.

 

 

He told me that when he got to the gym he was so tired he had to leave and go buy this 2L coke. He proceeded to tell me that he “slammed” the coke and “crushed” his workout. I don’t actually think I said any words to this guy before he walked away. I just remember standing there after he dropped this pearl of wisdom on me thinking that he may be insane. Either way, as soon as I got home I ate a 16oz steak raw and yelled at my chest until my first chest hair popped out. Despite how ridiculous this whole situation was I am going to use it to illustrate a point on how we can make sugar work to our advantage! But first we need to review article number one of this series… P.S. – Don’t even think about not reading this just because that last sentence sounded boring. I have lots of super awesome things you need to hear!

 

My super awesome review of article one

If you read article one of this three part series then you would know that:

  1. All carbs end up as sugars as they are being digested
  2. Being insulin sensitive is when insulin does a good job of bonding to sugars (and other stuff) in the blood stream. Being insulin sensitive is a good thing but it is a misconception that insulin sensitivity means low body fat
  3. Insulin resistance is when insulin does a poopy job of bonding to sugars in the blood stream; this is a precursor to diabetes.

 

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  1. High sugar consumption/insulin resistance does not always mean you’ll be obese it is VERY common though. 
  2. Low carb consumption makes us lean (assuming the rest of the body is operating as it should)

Note: Insulin sensitivity exists on both sides of the scale, this is because some people are blessed with the genetics of being able to eat high amounts of carbs without doing damage to the pancreas and its functions. We don’t like these people…

Long story short, most people need very minimal carbs to function well (there are exceptions). If you partake in this low carb lifestyle you’ll be lean and if you can go low carb for long enough then eating carbs can actually be like throwing kerosene on a fire that’s already burning bright (check my blurb on Leptin from Article #1 for more deets).

This isn’t good as it relates to my meat/red head friend. He is basically overflowing his liver with carbs. This, at a certain point, forces his body to store these sugars as fat. Not to mention that all the sugar will give him a big fat serotonin spike (that’s a sleep hormone), not exactly what you want before a workout.

 

 

The Good News

We have this super awesome gene/protein called GLUT4. GLUT4 acts as a transport for sugars into muscle cells (other cells too, but we don’t care for the purpose of this article). This is super duper awesome news! This means if we eat sugar GLUT4 will take that sugar into our muscle cells and not our fat cells!

“Big Red” is kind of on the right track with this but he should have left the coke for a post workout treat rather than a pre workout energizer.

 

The Okay News

The primary mechanism for stimulating GLUT4 is exercise. So if you eat your sugary cheat meal right after your workout then you can minimize the negative effects of your cheat meal. Personally, I have seen a normal cheat meal put 3-6 extra pounds on my body by the next day. If that seems extreme it’s because you’re one of the lucky ones, but if you are a “protein type” like I am you can probably empathize with these quick/large spikes in weight after a cheat meal. I have found that by having my cheat meals after my workouts my weight increases only 2-4lbs instead of 3-6lbs. That’s not exactly “science” for you but I’ve been doing this for a while and I really believe it makes a difference.

 

The Bad News 

Implementing this can be a bit of a pain. A lot of us have our set routines and if you like your Friday night pizza it may be a pain sneaking to the gym for a workout before you chow down. But trust me, you’ll thank yourself for changing things around when your waist line gets smaller and your muscles are full after eating some pizza.

 

Fun Facts/ Additional Research Based Support 

1) A study in 1993 showed an increase of muscle glycogen storage of 16% post workout (1)

 

2) I have found eating foods that stimulate insulin sensitivity to also be helpful when it comes to minimizing the effects of a post workout cheat meal. Foods like Cocoa, Green Tea and Cinnamon are my favs(5).

 

3) Taking a pre-workout supplement that is designed to increase blood flow throughout the workout will also help increase insulin sensitivity. Increase blood flow always means increased insulin sensitivity (2), but the sensitivity is useless without GLUT4. So don’t think that the random use stimulants to increase your blood flow will help to minimize the effects of a cheat meal.

 

4) Try and avoid Fructose (fruit sugar) based cheat meals as they have been shown to not have the same leptin response. Leptin tells us we are full, which is one of our bodies natural ways of keeping us from eating more, we should probably take advantage of this one. Here is a list of foods high in Fructose: http://nutritiondata.self.com/foods-000011000000000000000.html. (ps- this website is generally awesome and helpful)

 

5) I have found workouts that direct large amounts of blood to specific areas work best. Heavy lifting(4) and long endurance cardio do not stimulate GLUT4 to the same extent as working a muscle in isolation. If you’re confused as to what to do then just do this workout.

 

A1-Leg Press (8-10 reps)

A2-Push Ups (10-20 reps)

B1-Walking Lunges (10 reps per leg)

B2-Lateral Raises (15 reps)

C1-Wall Sits (hold for over 40 seconds)

C3-Seated Row (8-10 reps)

D-Body Weight Squats (30 reps)

E-Go home and eat like crap

 

6) Please remember this is a strategy to minimize the negative effects of a cheat meal, this is not a hall pass to shovel food in your face.

7) If you have serious strength training goals this strategy could negatively affect your training. Whenever there is a large insulin release there is also a decrease in human growth hormone. Being carb depleted can be really helpful for those with long-term strength goals.

 

This is the final nail in “Big Red – BroScience” coffin… Poor Red had no idea that he was killing his gains! I’m pretty confident he had some vitamin ‘S’ to compensate though (that’s my cheeky way of saying steroids).

 

References

(1) http://scholarcommons.usf.edu/cgi/viewcontent.cgi?article=4499&context=etd

(2)http://www.ncbi.nlm.nih.gov/pubmed/11440894

(3)http://books.google.ca/books?id=hopeu51QMPIC&pg=PA5&lpg=PA5&dq=(Fujitani+et+al.,+1998;+Miller+et+al,+1984)&source=bl&ots=iIW3w4m6CN&sig=mOxSmPKT21yFxwbf8waVhrZ95l8&hl=en&sa=X&ei=oHHqUoyHH8Wq2gXktoGgDg&ved=0CCsQ6AEwAA#v=onepage&q=(Fujitani%20et%20al.%2C%201998%3B%20Miller%20et%20al%2C%201984)&f=falseArticle #1

(4)http://www.ncbi.nlm.nih.gov/pubmed/10683091

(5) http://resultsfitnessstudio.com/2013/12/17/cheat-meals-for-fat-loss-guide-blood-sugar-basics-part-1-of-3/#sthash.WdHCBEF0.dpbs

(6)http://link.springer.com/article/10.1007/s00421-004-1307-y

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Three Steps For Beginning To Bulk Up

Three Steps For Beginning To Bulk Up

By: Adam Ali aka ADAMwontLOSE

marc

 

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

 sleepngebig

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.

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How to Get Ahead in Life

How to Get Ahead in Life

 

 

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1. Don’t pay too much attention to the way you feel. Feelings change throughout the day and they are unreliable. Don’t let them rule your life, or interfere with your goals.

 

 

2. Decide not to worry as it tends to make things worse. If you focus on your worries it will drain your energy – and often what we’re dreading doesn’t happen anyway.3. Cut the internal commentary. Stop telling yourself that things are going to fall apart, or your efforts won’t succeed, or you won’t be popular.  Keep trying, moving forwards, and getting on with life. 

 

4. Stop being self-critical. You need to be your own cheerleader and your biggest fan in life.  Note progress, perseverance, attitude and inner strength. Be affirming, kind, believing and coach towards success.

 

 

5. Stop feeling guilty. Feeling guilty changes nothing. You are going to make mistakes. Accept you aren’t perfect – then get up and try again.

 

 

6. Stop worrying about what others think of you. At the end of the day it doesn’t matter what they think. Choose your own goals for your life – you’re not accountable to them.

 

 

7. Don’t worry about set backs or changes to your plans. Plans always need adjusting and things always go wrong – but that doesn’t mean “it’s over” or you’ll never reach your goals. Expect to make some changes – just be adaptable.

 

Article by Counselling Blog

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All that really matters

All that really matters
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At the end all that really matters is how we treated one another. I’ve observed so many physically fit people in the gym look down on the weak. I’ve witness so many ‘hip’ and ‘cool’ students look down on newly immigrated students. I’ve seen many richer friends look down at the less fortunate. I wanted to remind those that do this to understand that after its all said and done all that will remain is how you made someone feel. Don’t look down on anyone unless your helping them up.

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How to Get a Flat Tummy

How to Get a Flat Tummy

 

 

absHow to get a flat tummy, this is a concern for many especially these days when it is so easy to get fat around the middle due to different factors including the type of foods we eat, unhealthy lifestyle habits and stress.

 

There are various reasons why people would like to know how to get a flat tummy like being able to fit in a smaller size of clothing, looking good for an upcoming event or to simply become healthier and feel good about their selves. The reason for wanting to get a flatter stomach can be anything and there’s no issue with that whatsoever, the main point is knowing how to get a flat tummy.

 

When trying to find out how to achieve a flat stomach, you will surely come upon varying suggestions from varying sources. Health magazines and weight loss websites can provide you with some general idea about getting a trim stomach. All of these sources emphasize on moderate but regular exercise and healthy eating habits. This is because these are required if you want to get rid of stomach fat. Fats in the stomach are the most stubborn fats in the body therefore they are the most difficult to get rid of. So keep in mind that achieving a flat tummy is no easy task – but it is not impossible and the key to your achievement are regular exercise and a healthy diet.

 

How to Get a Flat Tummy? – Exercise!

 

Engaging in some sort of physical activity is the best way to get rid of stomach fat. If your job does not allow for much physical activity, you can incorporate at least 30 minutes of every day to exercise. Cardiovascular exercises combined with Resistance training (Squats/Deadlifts/Chest Press) are the best exercises to get a flat tummy. Actually, any physical exertion that increases your heart rate is beneficial if you want to burn belly fat. Swimming, bicycling, jogging, climbing stairs, skipping rope and running are some of the easier cardio exercises you can do on a daily basis. These exercises help burn other fats in your body aside from those in your belly.

 

Early morning is the best time of the day to work out. The body gets its energy from stored fats in the morning as there are still no ready carbohydrates available. Performing fat burning exercises in the morning before breakfast makes you burn the fat stored all over your body. You can choose any of the easy cardio exercises mentioned above for 30 minutes a day for 5 weeks and watch your belly fat gradually disappear.

 

How to Get a Flat Tummy? – eat Healthy!

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Eating healthy goes hand in hand with working out to get a flat tummy. There is no special diet when it comes to burning excess body fats. Just make sure that your diet is balanced and includes proteins, carbohydrates, good fats, vitamins and minerals and fibers. Avoid eating processed foods and junk foods as these have gone through various processes that expose to chemicals which can leave harmful toxins in the body when ingested. 

 

You should also cut your intake of carbonated drinks short as they are full of saturated carbohydrates with unwholesome properties. These drinks also tend to enhance your craving for more foods.

 

Having heavy meals should also be avoided. You can divide the quantity of each meal into two so you eat 6 smaller meals a day but with 2-3 hours interval. This method will help increase your body’s metabolic rate so fat is burned faster. However, do your best to beging consuming less carbohydrates after 3:00 p.m. so as to lower the chances of converting the carbs to fat and storing these in your abdominal area.

 

You should also try to eat your dinner at least two hours before going to bed. Your body works very slowly during sleep and food is not digested properly making your tummy bulge. Drink lots of water as this can help with your digestion and keep your stomach full, so you avoid frequent food craving.

 

Now that you know how to get a flat tummy, it is time for you to take action.

Here’s a AB workout routine brought to you by the ifit.com

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Epic Inspiration Quotes

Epic Inspiration Quotes

epic1

Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else. #epic

 

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The man who has no imagination has no wings. – Muhammed Ali #epic

 

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If you have time to whine and complain about something then you have the time to do something about it.

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