Good Fitness Depends on YOUR Diet

The most important part of your progress to achieving an athletic physique is your diet. A healthy diet will not only boost your physical attributes but it will also help cleanse and improve your internal organ functionality.  A balanced diet consists of mostly fresh fruits and vegetables, lean meats and whole grains. 

It is important to understand the concept of calories when creating your diet. Calories are the measurement of the amount of energy stored in the food you’re eating. Your body will use these calories for exercise, breathing, thinking and pretty much everything else. If you are in a calorie surplus your body will store the extra energy as fat, if you are in a calorie deficit your body will draw upon your fat to uphold your energy levels, if you are at a calorie maintenance; the minimum amount of calories your body needs to function normally, then your body should be stable in weight gain or loss. Average calories for men are 2200 and for women are 1800 daily.

Ultimately, for weight loss you should be in a calorie deficit and for weight gain you should be in a calorie surplus. However, you can consume more food if you burn more in your workouts. For example, if you are in a calorie deficit of about 2000 calories and you do a morning sprint session in addition to your normal workout routine then chances are you are burning more then what you are eating therefore you can have around 3000 calories to make sure you don’t damage your body and you will still lose weight. 

Below is a sample meal plan which would promote a healthier nutritional intake:

In the video clip below, celebrity Furious Pete talks about nutrition and a healthier diet to promote a healthier YOU:

          


Published by Kevin 


References:

Image 1: http://www.elcivics.com/lifeskills/images/healthy-foods.jpg

Image 2; sample diet: http://lunar.thegamez.net/lactosenew/meal-plans-for-weight-loss/meal-plans-the-meal-plans-and-block-chart-below-have-been-our-most-763x599.jpg

Furuios Pete Video: https://www.youtube.com/watch?v=6bKbFb9Z5oc

Supplements that Boost YOUR Performance and Recovery

Supplements are literally what they mean, they are to supplement your progress, and inherently you shouldn’t rely on them but use them to boost your progress. Scientific studies have shown supplements coupled with their placebo effect can increase muscle performance and recovery far more substantially then without using them. However, with anything you put into your body moderation is the key to avoid side effects from arising.

Most supplements can be purchased at your local supplement shop. Common supplements include:

·         BCAA - for recovery and intra workout.

·         Protein shake - for after you train to speed up recovery

·         Pre workout - in case you have a hard day at work 

What do the supplements I have mention above really do?

BCAA- these are amino acids which are essentially the building block of all muscle cells and tissues. When you work out you are fundamentally breaking down the muscles fibres and tearing muscle tissue. At this stage your muscles need nutrients to build and recover the worked muscles by taking BCAA’s you are insuring that your muscles are replenished to the best and getting in all the required supplements.

Protein shake- this is ultimately like having a meal replacement. The issue in our busy contemporary lifestyle is sometimes it is hard getting in the required foods to help our bodies grow and replenish. Therefore by taking a protein shake you are ultimately supplementing your body with artificial foods to meet the demands

Pre workout- on days when you’re feeling fatigued a pre workout will kick your body with a barrage of supplements to boost your energy and focus. 

In the youtube clip below. Popular youtube fitness enthusiast Nick Wright talks about sports supplements.

Published by Kevin

References:

image: http://rebel-performance.com/wp-content/uploads/2014/10/sports-supplements.jpg

video: https://www.youtube.com/watch?v=Mc5rv_EWK_8

Do You Have to Lift Heavy?

The universal question everyone asks is do you have to lift heavy to get big? The answer to this question is NO. While lifting heavy weight does have a correlation with size and strength lifting heavy weight doesn’t necessary give you that perfectly chiselled body. Lifting heavy weight will surely result in strength gains but not always an increase in muscle mass. Hypertrophy training which is more reps higher volume and tension on the muscle, will give you better muscle definition then heavy lifting. The optimum training is a mix of heavy lifting and hypertrophy. This will result in muscle and strength gains giving you an athletic strong physique. 

More reps, higher volume, quicker sets and cardio will make you shed away body fat and make your muscles pop out whereas heavy weight lower reps, less volume and slower sets will make you look ‘fuller’ and give you strength gains. To give advice you should be trying to lift 60-80% of your bodyweight. However, this isn’t a definitive.

Lifting heavy is any ego thing. So push yourself to your limits and don’t be intimated when someone shows off how heavy they lift.

In the video below: Youtube fitness celebrity Rich Piana addresses heavy weight vs hypertrophy(high reps) training

Published by Kevin

References:

Image from: https://www.t-nation.com/system/publishing/articles/10000451/original/Heavy-Deadlift-101.jpg?1424106645

video from: https://www.youtube.com/watch?v=GjhWXI7ze90

Best Time to Workout?

It may be difficult in our busy lives to fit in a workout during the optimal times. But as a generic principle before your workout you should always be hydrated and had a meal or snack an hour or two before you begin. This is to ensure that your body is nutritionally prepared to pull you through your workout. But does the time you train influence your results?

Professor Hespel from the Catholic University Leuven in Belgium has conducted an research experiment which compared fat burning and muscle gain when working out in the morning fasted or during the day with meals. His investigation proved that working out in the morning fasted provided individual’s with better fat burning and muscle results than those training during the day. He based his analysis of the findings on the fasted morning workouts boosting your metabolism and releasing more growth hormone.

Thus, early morning workouts are more effective in progressing your fitness goals efficiently. But no stress. If you can't wake up in the morning or find it difficult with your life schedule then as long as you work hard you'll still get results from training during the nights... it may just take alittle more time then if you were training fasted in the morning.

In the youtube video below: popular fitness celebrity Rob Riches explains fasted morning cardio in burning bodyfat.

Published by Kevin

Reference:
video: https://www.youtube.com/watch?v=daoulQLmZkM

How To Lose Fat?

Ultimately losing fat comes down to mastering and having 4 things:

1. Resistance training (weight lifting) program
2. Beneficial nutrition and supplements plan
3. Sleep/rest
4. Cardio program

It is important to have these 4 things because coupled together they not only boost your chance of losing fat but they make you lose fat as quickly as your body can melt it. The problem with trying to lose fat, is that it is sometimes harder than just trying to physically exhaust your body everyday with intense exercise. It is extremely important to have a good knowledge and sound understanding behind the science of how your body burns fat and this will ultimately help you shed that stubborn last bit of belly fat that the majority of the population struggle to lose. Below are some videos to help you develop and add to your knowledge. 

Greg Plitt talks training, nutrition, supplements and rest:

An expert dietitian explains the science behind burning fat: 

The results when you lose the stubborn fat around your body... this is your motivation: 

Published by: Kevin

References:
Video 1-https://www.youtube.com/watch?v=CzSP51Bjydk
Video 2-https://www.youtube.com/watch?v=eTSufioCBxE
Image-http://www.health-host.co.uk/wp-content/uploads/2012/12/How-to-get-a-six-pack.jpg

How Do You Get Started?

Renowned motivational fitness icon Greg Plitt once stated that, “The hardest things in life are done the least but provide the most.” Starting your fitness pursuit maybe the most daunting task because it requires utmost time and persistence as you are essentially forcing your body to change from the comfort zone it has already assimilated too. But where and how do you start this endeavour?

Your fitness endeavour starts when you realise that you are displeased with your current lifestyle and can change it for the better.  It begins with the first step of going into the gym or the park and pushing yourself until you are physically exhausted. It is continuing those steps in showing up to the gym or park every day and it is learning through research on what exercises can help you better workout your body.  And ultimately you will be addicted and find comfort in noticing the results which come from your hardwork.  Motivational speaker Eric Thomas inspirational states, “When you want to succeed as bad as you want to breathe, then you’ll be successful.” So how badly do you want to change your life?

Below is a video that with help motivate you in your pursuit for a healthy better YOU.

Published by: Kevin


References:

• Quote 1- http://blog.thegymlifestyle.com/greg-plitt-best-quotes/
• Quote 2-http://www.etquotes.com/over-200-inspiring-quotes-from-eric-thomas-and-the-secrets-to-success- blueprint-to-success-mixtape-tgim-and-more/
• Video- https://www.youtube.com/watch?v=mzCZWUxWsjY
• background image- http://s8.postimg.org/oal3y3rj9/gym_1440x900vybu.jpg