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.


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The A to Z of Heath & Fitness Tips


The A to Z of Heath & Fitness Tips

Brought to you by Pharmafreak and iWontLose.com


Pharmafreak and iWontLose.com came up with this neat idea to share the alphabet words in relation to health and fitness.


A – If you want to be in top notch shape you need to stay active like an athlete. Athletes are in amazing shape because they are continuously being active.


B – Branch chained amino acids (BCAA) are vital protein components that help in muscle repair and performance.


C Calisthenics is a great training approach. Mastering your body weight develops an amazing physical foundation for one’s self.


D – Ensure to chew slowly to maximize digestion. Also look into consuming foods like papaya and pineapple that have amazing digestion support properties.


EExercise every day! It’s a lifestyle and it should be performed every day. Walks, aerobic classes, strength training, sports, etc. are all forms of exercises.


F – Don’t compromise your form to lift heavier. Using strict form and a good tempo will lead to optimal results


G – Control your glycogen (sugar) consumption to avoid fat storage and insulin spikes. Your glycogen consumption plays a vital role in determining how fit you will become.


H – Stick with a eating and training routine that’s doable and will allow you to form a habit. Once you’ve developed a habit you will no longer need motivation


I Insulin is what regulates blood sugar levels. It’s an important hormone and it can be controlled by your eating decisions.


J – Ensure to get a good warm up in order to get blood flowing to your joints which ultimately reduces chances of any injuries. Take care of your joints (wrist, shoulder, elbow, knee, ankle, hip, etc.) and you will have a better chance of living stress-free.


K – Your kidney cleanses your blood by removing waste and excess fluids, maintains the balance of salt and minerals in your blood, and helps regulate blood pressure. Take care of your kidney by eating clean and healthy foods.


L Lower back pain is the leading cause of inactivity. Always strengthen your lower-back using resistance training, endurance activities, and stretching.


M – The health of your mindset (metal health) is as important as your body. Control stress, think positive thoughts, and don’t go into despair.


N NATURAL ingredients, and minimizing chemicals, are key to proper supplementation.


O OXYGEN to working muscles increases endurance and strength. Don’t forget to breathe deeply during exercise.


P PAUSE in-between sets and exercises in the gym. This will allow the body to recover much quicker.


QQUICK exercise repetitions will boost metabolic rate and make it much easier to burn excess body fat.


R REST from exercise is essential for recovery and well-being. Try to take 1-2 days off from the gym each week to allow for proper recovery.


SSPORTS are a great alternative to traditional endurance training. Having sports goals will distract the mind and you may not even realize just how much endurance training you’ve had by the end of the game!


T – Herbal TEAs are a great way to increase water intake and supply the body with beneficial factors to help with detoxification.


U – Time-UNDER-Tension is important because it keeps the muscles activated during all aspects of a given exercise. Try a 3 second contraction and then a 3 second release during all exercises and feel the burn!


VVICTORY is about achieving your specific individual physical goals, and not comparing to the progress of others.


WWATER intake is important as it is the basis of all life systems in the body. Water also keeps the body hydrated and supports detoxification of harmful free radicals.


XX out excess starchy carbohydrates and nutrient deficient meals and watch your body increase in muscle tone and decrease in bodyfat percentage.


YYEARLY health physicals should be performed to ensure that the body is working at its optimal state. These health checks will eliminate any current and/or future health issues, and keeps the body working in, “tip-top”, condition.


ZZMA (Zinc, Magnesium, and Vitamin B6), are proven to help with hormonal balance and testosterone boosts. These vitamins and minerals will boost recovery and improve results.


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15 Great Fitness, Wellness, and Health Tips

15 Great Fitness, Wellness, and Health Tips


1- Fast food is bad food.
2- Don’t rush your workouts, concentrate on every rep and every set.
3- If your food has a commercial, it’s most likely unhealthy.
4- Get proper rest! (8-10hrs)
5- Eat a lot of Fruits and Vegetables!!
6- Stretch before workouts, after workouts and on your off days.
7- Substitute butter for coconut oil!
8- Strengthen your core (abdominal and lower-back)
9- AVOID STRESS, by any means necessary.
10- Do proper warm-ups and cool downs to avoid injuries!
11- Practice proper breathing techniques.
12- Drink lots of water!
13- Consume Protein and Carbs within 30 minutes after workouts.
14- Practice Yoga and Meditation to help you mentally and physically.
15- CHALLENGE yourself! NEVER be comfortable!

If you want more detailed tips you can tweet me questions on twitter @JAKEwontLOSE