Most people normally associate being on a diet as the worst thing and the most miserable thing that one could go on. However, it actually doesn’t have to be this way. Dieting for fat loss is normally a difficult process and it seems to be a never ending journey for most if not all people. It certainly doesn’t need to be like this as one may easily find ways in which they may easily build a more enjoyable and sustainable diet plan. Despite common belief, weight loss is not all about intense restrictions and rigidity, but rather better control of one’s food intake as one adjusts the foods that they are consuming to fit their goals. Listed below are some methods in which many people have been able to try out in order to build a more enjoyable and sustainable diet plan.
Start with modest calorie reduction
It’s no secret or mystery that in order for one to actually succeed with an effective diet, there is need for them to cut down on the amount of calories that they consume or inadvertently through increasing the quality of the food which they are consuming. This is due to the theory of energy balance which easily states that to lose body weight, one needs to expend more calories than consume, creating a negative energy balance.
Instead of cutting the caloric intake in half causing a caloric deficiency, one may modestly start reducing their caloric intake slowly in order tallow for the body to actually adapt to this new change.
Eat similar to your current eating habits
There are different ways in which one may be able to follow as some in increasing dietary fats while others believe in restricting carbohydrates. Regardless, the most effective diets is normally that which one is able to remain consistent in and enjoy it by themselves without being too stressed about it. This may then help them not waiver given that it is something that they are able to stick with.
Rather than completely uprooting various eating habits, one may easily find ways in which they can reduce their caloric intake that allows them to still eat normally. By so doing, one will find the dieting process more manageable and easy to stick to
Avoid intense restriction
By simply going ahead and drastically and immediately cutting out more than half of the caloric intake or intensely reducing the amount of carbohydrates consumed, one may end up causing more harm than good to themselves. This then may easily make one fall off the wagon. One is normally advised to do the restrictions moderately and slowly so that the body may easily adapt to this new change.
Take regular diet breaks
Going through an intense diet plan without breaks may end up making one give up along the way as they may get tired after a while. Hence, it is very important to take a break and get to enjoy something that you may have been restricting yourself from enjoying. Learn to take a break because it is very healthy.
Make cheat meals beneficial
One may easily make their cheat meals very beneficial by simply consuming healthy meals prior such as a salad before eating a pizza. This makes one fuller, and they may end up consuming less pizza as compared to when they had not eaten.
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When it comes to making muscles, most people normally focus on what it is that they are doing inside the gym. This is normally a common misconception that one may be able to gain more muscle simply by working out in the gym alone. Most fitness articles have been able to push for this notion more whereby one is encouraged to hit the iron, train smart, push their body to the limit and find motivation to get to the gym which is very okay by the way, however, all this might be a waste of time given that one’s lifestyle does not match the motivation in which they are after. Listed below are three factors that one needs to look at in order to gain muscle outside the gym.
Get More Sleep
Resting is very essential for muscle gain. Deep sleep is normally very essential for any person wishing to gain more muscles given that it is able to allow for the REM cycle to come into play and optimize one’s release of testosterone while the muscles are able to rest. This is very essentials as one needs to give the body time to actually work on the result which they are looking for and getting enough sleep is one of the most essential ways to helping one achieve this goal. Just by sleeping for 5 hours won’t cut it after one has undergone an intense phase of working out. One is normally advised to sleep for a period of 7-8 hours every night in order to give the body the needed care that it needs for recovery and generation of energy to train intensely for the next day. In simple terms, it’s while you sleep, you grow.
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Eat For Your Goals
Whether one is working out in order for them to bulk up, lose weight or just become strong bull, there is need for one to be disciplined when it comes to giving the body the required nutrients that it needs in order for it to actually function better. A habit that is common is normally eating a perfect meal during on time of the day then taking shortcuts during the rest of the day. This approach may end up causing one to be held back in more ways than they would have imagined. If one is looking to gain muscles, they need to understand that they need to eat better, more ad frequently.
For fat loss, one needs to reduce the number of calories which they consume as they need to make smarter food choices with regard to consuming better quality carbohydrates. One is also advised to have a high protein diet in order to help in boosting the body’s muscle repair.
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Life happens, and this makes it harder to avoid stress that easily since it’s easier said than done. One may opt to find ways to deal with stress, such as going to bed early or even trying out deep breathing throughout the day. One may also find other ways to relax such as listening to music, going on walks and pleasure reading as it all depends on one’s preference. Hence, try to find a better way to reduce stress for better muscle gains out of the gym.
Losing weight is not as easy as one may think it is and it may be even harder in the event that one is doing all the wrong steps and exercises which will simply lead t them having failed attempts at being lean. There are various reason as to why most people may end up working out or even going on a diet, but they may end up not loosening the weight that they wish to have lost within the period they had planned to lose it. Listed below are some reasons why.
1. You’re Not Doing Intervals
Taking long breaks in between a work to does not necessarily help one’s body become leaner. Instead, one is normally advice to take intervals which are basically short period of rest in between in order for them to increase their routine’s fat-burning potential. Hence instead of taking long breaks that tend to relax the body instead of just giving it a boost to get back to working out, one should just take a few seconds break as this will help them burn more calories and get their metabolism going.
2. You’re Downing Sports Drink
One needs to understand that most sports drinks are normally filed with sugar which when in excess may end up leading to one adding empty calories to their body. This may then be counterproductive to creating the calorie deficit that one needs for weight loss. One is normally advised to avoid sports drinks or just drink them moderately, or they may simply stick to simple water.
3. Loading On Protein Bars
One needs to understand that as much as protein bars normally look healthy, and they are healthy to some point, there is need for one to understand that they pack almost 500 calories and approximately 18g of fat which is a lot. So instead of having to grab a protein bar, one may easily be able to fuel their body with whole foods after a work out that will be able to deliver both muscle building protein and energy replenishing carbohydrates.
4. Snacking On Junk after Dinner
The matter of the fact is that it’s not the fact that what one eats at night will affect their weight but rather what one eats after dark that is the real issue. Most people after dinner may end up grabbing packet of cookies, chops or crackers which is not healthy. One may instead get cottage cheese, almonds, celery in the event that hunger pangs strike after dinner.
5. Not Eating Enough
One needs to understand that eating enough may seem like a very good idea in order for one to lose weight but it may end up backfiring on an individual instead. This may end up increasing ones cravings and harm their metabolism. One may instead eat two snacks after three hours of consuming big meals. If one is working out however, there is need for them to refuel within 30 minutes of the exercise.
6. Letting Stress Build Up
One needs to understand that stress eating has never been a healthy thing as it will definitely sabotage one’s weight loss efforts. One may try meditating, yoga, or hitting the gym to help in dealing with the stress.
The squat exercise has been called the king of strength training exercises for a very good reason as there is nothing else that is able to train the lower body musculature quite like a squat. When one is able to do this specific form of exercise well, then they are able to improve on their athletic performance as it helps them run faster, jumper further, jump higher and hit harder. As much as the squatting technique may seem to be incredibly simple, it may also be quite complex. In the event that one thing is off, it may then detract one from training and instead cause injury. Listed below are some few guidelines to help one improve on their squat
This goes without say that one needs to be able to train continuously the more one does it the better they become at it. Just by simply doing it once won’t be able t cut it as there is need for there to be a continuous routine so that the muscles are able to be in the right shape as time progresses. One is advised to aim for at least two workouts each week with squats included in them to improve one’s squatting.
One may easily be able to perform various variations of the squat as this will help in kick-starting one’s lower body strength. The various variations are able to target different muscles and parts of the muscle and change nervous system stimulation. Some fop the variations may include:
- Barbell front squat
- Rear foot elevated squats with dumbbells or barbell
- Barbell wide-stance back squats
- Pause squats
- Anderson squats
As the saying goes, practice makes perfect. Every single time that one is doing a warm up, they are advised to hot a few sets of body weight squats or/and PVC pipe back squats. This is because it will help in the reinforcing of the squatting motor pattern.
One is advised to focus on creating torque by using their feet. Drive the feet into the ground then try to rotate the feet to the outside of the body, but not too hard in the vent that they end up moving. This will help one stay tight which simply means that it will be easier for one to stay in a proper position throughout their movement.
One may easily brace their torso by simply taking a deep breathe just before they descend into a squatting position and push out on their abs all the way through the movement.
Don’t Ignore the Little Things
As much as a barbell squat may seem simple, there are a few little things to make it a perfect squat such as:
- Wrist position which should be straight and not bent back as this will help in keeping the upper body tight and save the wrists from any potential problems.
- Head position as one should not stair at the ceiling but instead they should remaining a neutral position, eyes looking straight ahead through the squat.
One needs to understand that squats aren’t only a lower body exercises as they also engage the core muscles of the torso a lot. By one simply learning to train their core muscles specifically, then this isn’t only be beneficial for squatting but also everything athletically.
Caffeine is one of the most widely used stimulant around the world but only a few know the advantages it may offer with regard to optimizing its intake in order for it to help with fat loss. Most people actually insist on avoiding caffeine saying that it is not healthy for the body. However, there are benefits that have been attached to caffeine intake and one is normally advised to follow the following steps in order or them to actually be able to get optimally wired to the benefits of caffeine and weight loss.
Consume in small, frequent amounts
One needs to understand that caffeine is able to cross the blood-barrier quickly due to its lipid solubility but it may end up taking up to 45 minutes to be fully ingested through the gastrointestinal tract. Under normal conditions, this remains normal for around an hour. The small doses of caffeine may end up helping one lose at least 3mg per kg of body weight (approximately 20mg per hour) as this may support extended wakefulness and may counteract homeostatic sleep in pressure which builds at a slow pace throughout the day which then helps in improving cognitive functions given that it acts ion the prefrontal cortex area of the brain.
Play to your cognitive strengths when wired
When one has been able to take caffeine, then they are able to work at a better speed rate, have a decrease in attention lapses and be better at recall. When one has been able to ingest caffeine, they may then take this time since all senses are heightened and the body is very much stimulated to work out and just give the very best output that their bodes may be able to give off. One may then be able to lose weight during this time frame due to the fact that they feel their sense have been stimulated, and they are able to work out even more.
Know when to stop and when to start again
One need to be careful as they may end up exerting themselves tool much and this may then end up leading to injury instead of helping in the weight loss program. Hence, one is normally advised to be very careful when it comes to knowing when they need to stop themselves lest they end up hurting their bodies just because the caffeine is still in the system. Be very careful not to over exert the body.
Find good sources of caffeine
One needs to find a healthy way in which they may include caffeine into their diet without having to overdo it. This is because healthy small does are okay but when one has a source that is providing more than enough caffeine in the body, this may lead to more harm than good as it may lead to addiction. One needs to understand that for them to get the optimal benefits of caffeine that it needs to be in small doses each hour along some with cardio protective agent. A cup of green tea may be a good start.
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Most women actually may not give dead lifting a thought as a form of exercise. However, by one simply performing dead lift, they need to understand that this is one of the best ways to build up on strength. Most women tend to believe that they are not strong enough to lift weights or even do dead lifts which is just but a mindset. Listed below are some reasons why women should dead lift.
It provides strength and confidence
Having both strength and confidence is something that cannot be easily separated since they are normally linked to one another. This may come about as a result, when women are able to dead lift. Society has been able to associate women as being the weaker sex and this has made women stick to their tiny dumbbells rather than do dead lifts. One needs to understand that not only does dead lifting build on strength but it also is able to build on ones confidence as a lady. One needs to understand that they will not turn into the amazing Hulk if they do dead lifts as this is but a misconception. Being a strong woman (physically) is a very important aspect of building self-confidence.
When one is able to elevate their body’s metabolism levels, they then are able to burn more fat more efficiently. The more fat that one is able to lose by performing dead lifts, the better they feel and look. In addition, muscles are able to burn more energy than other elements of the body hence more muscle build up and fat burning throughout the day. This is because dead lifting free weight is able to generate more muscle that lower body exercises and one is able to lose more body fate as a result of dead lifts form various leg machine exercises.
Build bodacious curves
Since women do not end up gaining more mass like men, they instead end up becoming curvier when they perform dead lifts since they incorporate major muscle groups of the lower body and also some surrounding stabilizer muscles. By simply being able to do this one exercise, one then is able to get better form in their legs, lower back, glutes and abdominal.
In addition, when women are able to dead lift, they then are able to get a better body poster given that they build their core strength and this is able to add to their core stability. Deadlifts are able to target all the muscles that are normally responsible for posture and enables one to keep their backs straighter during their daily activities.
It is safe
This is one of the safest forms of exercises that one can easily perform. One is normally not pinned under the weight or be worried about being pulled backwards by a machine. In the event that one gets into any trouble they, may easily drop it and still be safe at the end of the day. Nevertheless, one does not need a spotter in order to do this exercise.
Dead lifting has been associated with helping in the prevention of injuries by simply increasing one’s muscle strength around critical areas such as tendons and ligaments. Supporting one’s joints with strong muscles is a very crucial when it comes to preventing injury especially in hamstrings and the lower back.
Sticking to a convenient diet and also an exercise plan may prove to be more difficult than one is thinking. This is because not everyone has the discipline or endurance level to go to the gym and work out every single day or for a stipulated period as this just does not work for them as they may either have super bus schedules or simply going to the gym and going on a diet is just not their thing. Listed below are some ways in which women are able to lose weight without exercising or going on a diet.
Chew thoroughly and slow down
The brain needs to process the fact that one has had enough food to eat. Chewing better makes one be in a position to eat lesser food, eat slowly. How quickly one is able to finish their meal will directly affect how they gain weight. This is because the faster one eats, the more they are able to consume and the more calories they end up eating. This may then lead to obesity. One may easily teach themselves the habit of chewing slowly by simply counting the number of times that they chew.
Use smaller plates for unhealthier food
The normal food plate is bigger today than it was before a few decades ago. The problem with having a bigger plate is that it makes one eat more since it makes the foods seem to be much lesser which maybe then make one to add more food in the process without knowing that the food is a lot. Hence, one is normally advised to use a small plate since it will magnify the size of the food making it easier for one to simply serve lesser food. A small plate will trick the brain that one is eating more food than they actually are. This then prevents one from eating unhealthy foods from smaller plates, making one to eat less.
Eat plenty of protein
Protein has been associated to increase the feeling of fullness, reduce hunger and also help one eat very few calories. This is due to the fact that protein is known to affect several hormone sin the body that play a role in fullness and hunger such as GLP-1 and ghrelin. Some good sources of protein include chicken breasts, fish, Greek yogurt, lentils almonds and quinoa.
Sleep well and avoid stress
Stress may end up resulting in one ending up binge eating since it’s their coping mechanism. This then may cause them to add weight very easily. Both sleep and stress may end up affecting one’s appetite and weight. Lack of sleep is able to interrupt various hormones in the body such as cortisol which then is able to alleviate the amount of stress that an individual has. This then may end up resulting in cravings and hunger for unhealthy foods. Hence, one is normally advised to sleep well and try as much as possible to avoid stress or try deep breathing exercises through the day.
Water is able to help one to eats less given the fact that it tricks the mind that the stomach is full. Drinking water prior to eating meals may help one eat fewer calories. One also needs to replace drinking sugary drinks with drinking water which is a healthier option.
When it comes to the food selection, most people are actually becoming smarter with regard to what they are consuming nowadays. Most people have taken the healthy route when it comes to meal considerations, this has helped them be in a position whereby they can easily go on a diet of only eating healthy foods. However, this is only half the problem as not most people find to easy eating healthy or finding healthy alternatives with regard to what they eat on a daily basis.
Meal prepping is the acts of simply preparing a meal in advance be it some meals or even all the meals before one has been able to cook them. This helps one prepare a better, healthier and use unprocessed ingredients in order to have a healthier meal. This saves on time and also ensures that one has been able to eat healthier foods more often as they get to enjoy proper portions, instead of processed and prepackaged snacks or meals that may end up going over one’s caloric needs. The whole idea of meal prepping is that when one has healthier things ready to eat, they will opt to eat them instead of potentially harmful foods.
How to Get Started
Pick a Day
One needs to find a day in which they find convenient of them to prepare all their meals. For some it may be a weekday while for others it may be over the weekend. Others it may be when the kids have gone to school or when they have an off from work and one may easily ask for help from the family if need be.
For most people Sunday and Wednesday seem to be the best days as one maybe split the week’s meals into two days of prepping. At the beginning, one is normally advised not to prepare a meal for a whole week as they can start small then with time find out what worked best
Pick the Meals
One needs to also pick the meals they need to prepare for breakfast, dinner and lunch. This also depends on the number of people that one’s cooking for because at forts if it’s for the family one may try out dinner but if it’s for a single person then they may try out breakfast or lunch. One needs to be able to balance the meals when they are choosing the recipes as well.
Use Proper Containers
Good storage containers are the foundation of meal prepping. This is because the containers are air tight hence will make the food fresher, better and crispier. The containers also may needs to be BPA free, freezer safe, stack able, reusable, dishwasher safe and microwavable.
In conclusion, when it comes to meal prepping it is very essential for one to prep prior in order to be able to do the actual meal prepping press by themselves. One is normally advised to start small then pick up on it as the days go by. This will encourage for a healthier, and better meal plan and is a good way for one to remain healthy and eat nutritious foods.
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Breakfast is one of the most important meals of the day, actually it is the most important meal of the day that one needs to stop skipping and start eating really well. There are various ways in which one needs to eat in order for them to actually enjoy the full benefits that a breakfast may end up offering given that it is the most important meal of the day and one needs to make sure that what they are eating is contributing to muscle gain. One needs to find time to support recovery from their brutal workouts that have very little prepping time, cooking and cleaning.
Many foods have been able to flood the market with the promise that they will be able to boost muscle gain. However, these foods end up very minimal protein, which may contribute to the muscle gain that one is looking for and this may make one end up feeling even hungrier than they were before. One may then end up hitting vending machines in the process and consuming more unhealthy foods. Listed below are three high protein breakfast options that one may easily be able to take into consideration.
Greek yogurt combo
Greek yogurt has been able to increase in terms of popularity given that it is very rich in protein and hence the need for one to find various ways in which they may be able to enjoy this healthy, muscle-friendly fare. One may need to prepare their very nutritious protein filled breakfast the night before. One is normally advised to use plain Greek yogurt in order to cut down on the sugar count and combine it with oats. Make the Greek yogurt combo with one cup of yogurt, dash of vanilla extract and ½ cup of oats. Then let the combo sit in the fridge overnight and in the morning take out the combination and add a fruit of choice and a scoop of vanilla whey protein. Then stir to enjoy this healthy treat.
Hard boiled eggs and Ezekiel bread
One can never go wrong when it comes to eating eggs for protein. Eggs have been for the longest time known to be the golden standard for proteins since it is one of the main sources of complete proteins and it also is very convenient to get it. One may be able to prepare this meal very easily depend on the way in which one prefers to have their egg. It may be hard-boiled or even scrambled or poached as it all boils down to preference. For some, they prefer just eating the egg yolk raw in order to enjoy the various benefits such as the regulation of anabolic hormones.
3 large eggs plus Ezekiel bread will definitely make a high-powered breakfast
Cottage cheese and fruit
Cottage cheese is one of the best ways in which one may be able to enjoy a very healthy protein filled breakfast. It is essential as one will be able to have a very convenient source of protein in order to help in the building of muscle. One may combine a cup of low fat cottage cheese with their favorite fruit i.e. strawberries or apple slices for an instant protein source.
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