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The Ultimate 4 Week Training Routine

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Hey, so you asked Google for help regarding your fitness needs? You want to get fit, but you are not sure where to start?

Look No More!

We have exactly what you need.

A full body – 4-week training routine that you can start with!

The 4-week program that will transform your physique will be a combination of resistance training and high-intensity interval training.
You will be doing resistance training four days per week and cardio three
times per week as follows . . .

Your resistance program will involve weight training and will require access to barbells, dumbbells, a pull-up bar and an exercise bench. Your high-intensity interval training sessions will involve running on a track and doing stair exercises.

We have worked for years to develop the best routine for someone who looking to get in better shape fast!

You will get:

  • The exact routines
  • Day by day schedule of exactly what to do
  • Illustrations of each exercise
  • Supplement suggestions
  • Contact with a team of experts waiting to answer your every question
  • All free of charge – part of our foundation initiative to help make everyone healthier!

Get your copy of “The Ultimate Full Body Workout Training Routine” by placing your email address in the box below:

 

3 Quick Hacks to Boost Your Motivation

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Want to know the secret to creating MOTIVATION? — lay out a clearly defined goal.

I want six-pack abs…

I want to be able to run my first 10K…

I want to be able to play with my kids and not get tired…

Whatever the goal, you must want to achieve it and achieve it desperately. Envision hitting your goal, and how good it will feel once you get there.

hardwired-to-focus-on-the-short-termTHAT is how you CREATE motivation.

Unfortunately, creating motivation and sustaining motivation are NOT the same thing.

It’s the reason gyms are so packed during the first six weeks of the New Year and decidedly empty for the remaining 46 weeks of the year.

Why is it so easy to create motivation, but so difficult to sustain it?

The answer is simple and rooted in basic human psychology—we’re hardwired to focus on the short-term, on the immediate.

It is a strategy inherited from our Stone Age ancestors who were plagued by difficulties and dangers that made basic survival a day-in, day-out challenge.

But in today’s soft, secure world?—a predisposition to focus on the short-term does more harm than good.

Those people who achieve their goals are the people who can put aside the now—those that understand short-term pain equals exponential long-term gain.

With that in mind, here are some quick hacks to help you surmount your Stone Age brain and stay motivated for the long-haul…

Partner Up

Social standing, social acceptance, and social pressure are motivators your brain can get behind, so buddy up with someone for an immediate motivation boost.

Find a friend to run with twice a week, or join a fitness class and become accountable to your instructor and classmates.

Text your sibling every time you finish your morning yoga routine.

Being accountable to someone else is a powerful, immediate motivator. Your brain wants social acceptance and social status, so use that desperate want as a lever to keep yourself on-track to your goals.

Focus on Quick WinsFocus-on-Quick-Wins

The best way to stay motivated is to give your brain what it’s looking for: short-term benefit.

Break your long-term goal into quick, easily-digestible victories that you can achieve in a week or less.

Try running 500m every morning for 5 days. Try to do 20 perfect crunches before bed each night for a full week.

When you achieve your goal—celebrate! Tell your friends. Write it down. Make sure you supply your brain with the praise and benefit its craving.

Record Everything

Record-EverythingDon’t just be accountable to a partner—be accountable to yourself.

Create a record…a journal, star chart, anything. Track your successes and your slow-downs. Reflect and learn from the occasions you fail to make progress.

Having a visible, external record of your progress is a powerful motivator. It makes progress toward your goal something that you can see, feel, and touch.

Keep track, and you’ll stay on track

Summary

Remember—you have the capacity to reach your goals. You just need to make the Stone Age part of your brain work for you instead of against you.

Once you do that, your motivation will SOAR!

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

How Food Can Help Your Body Recover Faster After Exercise

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I hope you’re seeing progress towards your fitness goals. Today, we’ll be talking about how food can help your body recover after exercise.

As we all know, breakfast is the most important meal of the day. This is because it gives us the energy that we need for the whole day. But for athletes and those who workout daily, post-workout nutrition is more important than any other meal.

You need to replenish your body after a hard workout. You have sweat over 2L of water, used your stored glycogen and broken down your red blood cells and muscles. Therefore, you need to eat right after the training for recovery and better performance.

The cells of your body are in need of replenishment; specifically glycogen stores after 30 minutes of hard training. This occurs right after they enter their cool down.

Recovery nutrition has 2 stages. The first stage occurs within 30 minutes of your workout and the second stage occurs 1-2 hours after exercise.*

Restoring Your Body’s Glycogen

Restoring-Your-Body’s-GlycogenTaking foods that are rich in carbohydrates is important to restore your glycogen in the body and beginning the synthesis of muscle glycogen. It is advised that 1.2 grams of carbohydrates should be taken per kg of bodyweight.

However, this large quantity of carbohydrates is impractical for some athletes who are having a hard time tolerating drink or food right after exercise. Therefore, it is recommended for those people to take about 0.2-0.4 g/kg of protein and about 0.8 g/kg of carbohydrates to achieve the same effect.

Building and Repairing Your Muscles

Building-and-Repairing-Your-MusclesAfter a hard and long workout, muscle protein is broken down which makes nutrition recovery very important as well. As soon as the recovery stage starts, the catabolic processes decrease while anabolic processes increase and goes on for at least a day after training.

Amino acids from protein sources aids in the process of rebuilding the muscles. Most athletes consume 20 to 30 grams of protein after an hour of workout.

Boosting Your Immune System

Boosting-Your-Immune-SystemExtreme and long workout can suppress your immune system so if this continues, you might easily acquire a disease or infection.

Therefore, it is necessary to take supplements like:

These supplements can help you boost your immune system and reduce stress.

Rehydrating Your Body

Rehydrating-Your-BodyAthletes should try to consume 125 to 150 percent of the average fluid lost over 4-6 hours after exercise.

Electrolytes are also lost due to excessive sweating during workout. Therefore, sodium should be added into recovery fluid.

To rehydrate your body faster, you should add 50 to 80mmol of sodium. To achieve this, you may add more electrolytes to commercial sports drinks or eating foods that has sodium together with recovery fluids.

Take Care of Your Body, and It Will Take Care of You

Take-Care-of-Your-Body,-and-It-Will-Take-Care-of-YouWorkout and exercise is really beneficial for one’s health but you should never forget to replenish your body with all the nutrients, vitamins and minerals that you need to make your body perform well. Make sure to consume the right amount of food and fluids at the right time.

Thanks for reading! I hope you’ve learned a lot about how food can help your body recover faster after exercise, and will apply this information to your own workout routine. Remember, stay positive and keep working towards your fitness goals and you will achieve success.

Fitness Disclaimer
This website
offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.
Sources
https://en.wikipedia.org/wiki/Glycogen
http://www.livescience.com/51976-carbohydrates.html
http://www.webmd.com/digestive-disorders/features/what-are-probiotics

Challenging Push Up Workout For Upper Body Strength

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Push Up Workouts are perhaps the most well-known and easily accessible of all bodyweight exercises. All you need is a patch of ground and your body. The amazing thing is that this most primitive of exercises remains one of the most effective single things you can do to improve the strength, fitness, and musculature of your entire body. In this article, we present 5 push up variations that can be combined into an awesome workout.*

The Basic Push Up

Lie on your belly with your legs straight behind you and your feet together, the balls of your feet on the floor, and your heels in the air. Place your palms on the floor so they’re at chest level and directly under your elbows. Straighten your arms so that your body rises off the floor, keeping your neck straight and your chest lifted, your eyes focused on the floor slightly ahead of you, your abs held tight, and your body as straight as a board. Slowly bend your arms and lower your body toward the floor until your elbows are bent at a 90-degree angle and your upper arms are parallel to the floor; if this is too difficult, lower yourself just halfway down. Exhale then push back up to the starting position.

The Explosive Push Up

the-explosive-push-up

Assume a plank position and do a regular push up. Make sure to engage your abs and keep your body in a straight line. As you push up explosively, push yourself off the floor so that your hands come up a few inches. You may choose to do these on your knees until you gain confidence. Once you can do 10 in a row, try progressing to a clap on each repetition.

Wide Grip Push Up

Start by lying on your belly with your feet hip width apart and your feet flexed. Place your hands about a foot outside your shoulders on each side with your palms on the ground and elbows bent. Your finger tips should be facing out to the sides. Push yourself up to a full plank position with your abs engaged and your body forming a straight line. Perform wide push ups from this position.

Staggered Push Up

Start in a push up position but stagger your hands so that one is in front of your shoulder and the other is in its usual position. Do half your reps this way and they switch positions for the remainder.

Close Grip Push Up

close-grip-push-up

Start in a  regular push up position, however, place both of your hands together under the center of your chest, rather than under your shoulders. Your fingertips should be facing forward. From here, lower yourself into a push up as far as you can go down. Your elbows will track out to the side of your body, working your triceps. Push back and repeat.

Putting them Together

You can combine the above 5 types of push ups into a challenging upper body workout as follows:

Bring up the stopwatch function on your phone and push start.

Perform 15 normal push ups. This should take 15-20 seconds. Now rest until 1 minute is up.

Next, perform 15 explosive pushups. Again rest until the next minute is up.

Repeat with the three other push up types, doing 15 reps and then resting until the minute is up. 

Complete the entire sequence a second time. 

Conclusion

This workout will see you performing 150 pushups in 10 minutes. You will provide your upper body with a wide range of training variation while also enhancing your training endurance. As you get used to this program, challenge yourself by taking each set up to 20 reps for a cumulative total of 200.

Good luck!

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

What To Do After Your Workout

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You’ve worked out hard. After the workout your muscles are tired but relaxed, your energy levels are exhausted, but you’re feeling on top of the world. What you do over the next half an hour, however, will determine how much benefit you’ll get from the sweat you’ve just been expanding.*

The Anabolic Window

After your workout, your body is screaming out for protein and carbs. Your intense training has created tiny tears in the muscle cell that need fixing and rebuilding. Muscle glycogen has been depleted as a result of your workout. In addition, your workout has drained your body of energy. Your muscles are craving nutrients. This creates a window of opportunity for you to boost the body’s anabolic state. But beware – this window only lasts for twenty to forty minutes.

Your body will begin the rebuilding through muscle protein synthesis and glycogen resynthesis immediately after the workout. This provides an ideal opportunity to provide protein and carbs to the muscle. So, don’t wait an hour to refuel your body after your training is done. Get some quality protein and carbs into your system straight away – even before you hit the shower.

Recovery After Workout

Recovery-after-workout

This involves your ability to recover properly between sets as well as workouts. The goal is to ensure that the body recovers fully from the stimulus of exercise and to reduce the amount of time necessary for it to take place. Recovery is critical to muscle growth. Your body must recuperate from the catabolic process before productive protein synthesis can occur. The sooner you recover from a workout, the sooner your body can begin to respond to it and adapt by adding muscle. When you don’t recover from workouts, you can go into a state of chronic overtraining. You’ll actually begin to lose muscle instead of gaining it. In the gym, you’ll find yourself lacking the energy to do further sets at maximum ability. Even if you do manage to get through a workout without losing effort, your body still won’t respond with the kind of adaptation you want.

Essential After Workout Supplement Ingredients

Whey Protein

After your workout, your body is craving protein. Protein is needed to rebuild your cells, which have taken a hammering during your training session. The fastest acting form of a protein is whey, which is a by-product of the cheese making process. Whey contains all of the essential amino acids, making it a complete source of protein.

To get the right amount of protein into your system that you need after your workout, take a quarter of a gram per pound of bodyweight. So, a 120-pound person would take 30 grams as part of a post-workout recovery shake.

Creatine

Creatine is a combination of three amino acids that floods the body with ATP, which is its main energy source for short, sharp activity like weight training. A serving of creatine after your workout will send much-needed ATP into the muscle cells, to allow you to fully recover from your workout.

Branch Chain Amino Acids

The 3 branch chain amino acids (BCAA’s) are leucine, isoleucine, and valine. They cannot be manufactured by the body and are also unique in that they are able to be oxidized for energy by our muscle cells. BCAA’s also preserved lean muscle mass and infuse energy into the cell.

Fast Digesting Carbs

Post workout carbs will allow you to rebuild your energy reserves, which have been depleted from your training. Taking in carbs after your session will allow the body to convert them into glycogen so that they can replenish the blood sugars that have been used up during your training.

Easily digestible simple carbs with a high GI rating are the best form to take after your workout.

Bringing It All Together

Bringing-It-All-Together-after-workout

You can combine all four essential post workout ingredients into one delicious blend by finding the right post workout shake. There are many products out there, but not many that combine the 3 key elements of recovery – whey protein, branch chain amino acids,  digestible simple carbs and creatine in the right amounts for the best results. The product that we recommend is JYM Active Matrix. It’s got everything you need to recover and grow – and it tastes great!!

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC357

Top Five Supplements for your Athletic Goals

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There are thousands of supplements in the market nowadays. Some of these are intended for those bodybuilders and some are for those athletes who would like to enhance their body’s strength. But others only wanted to get the most from their workouts, achieve general fitness and improve their overall health.

But before you take any supplement, you need to know the kind of supplement that is suitable for you, the correct dosing and timing for your goals and the quality of supplements that you should be taking.

So here are the top five supplements to achieve your athletic goals:*

Vitamin C

Vitamin-CVitamin C helps protect the immune system and it helps your body to recover from intense workout or training. It aids in protein metabolism. It does not only provide the body with the necessary proteins but it also blocks the synthesis of vital protein that might cause inflammation and infection. Vitamin C is also an antioxidant which hinders some of the damage caused by free radicals. It is also needed to repair the tissues of the body. It is used to make collagen, a protein that is needed to make ligaments, skin, tendons and blood vessels. It also aids in faster healing of wounds and reduce stress.

 Fish Oil (Omega 3 Fatty Acids)

Fish-Oil-Omega-3-Fatty-AcidsThese are one of the most commonly used supplements available in the market nowadays. Omega 3 improves your cardiovascular function and health and improves your brain. It is also proven to lower your bad cholesterol in the body. Experts say that taking omega 3 supplements are safe and has no side effects unlike those other over-the-counter drugs. But not everyone is aware that not fish oil is not made the same. Fish oil supplements may vary in quality and levels of toxins present. It depends on the type, size, how it was processed and the natural habitat of the fish used. Those people with body composition goals and those athletes must start with 3,000mg of fish oil spread out in 2 to 3 servings. Then they should work toward taking up to 6,000mg a day.

Protein

protein-powder

Protein is proven to reduce the level of stress hormones if taken within 10 minutes of training. Protein can help the body repair tissues and reduce muscle soreness. The body can only digest 20 to 30 grams per hour and you only need 0.8 to 1.4g of protein for every kilo of lean mass each day. Excessive protein can cause acidity.

Most athletes take whey protein but many people have an intolerance to it.

Magnesium

MagnesiumMagnesium is required for more than 325 enzymatic reactions including those involved in the synthesis of nucleic aids, protein, fat, muscular contraction and relaxation, cardiac and neurological activity and bone metabolism. Magnesium is also needed for exercise tolerance.

B-Vitamins

B-Vitamins

B-Vitamins are neurotransmitter co-factors and are known to increase the production of energy so they help improve your mood. They also help in detoxifying the body after exercising. You need to take more B-Vitamins if you are heavy lifting or damaging the tissues of your muscles during workout, because protein depletes B-Vitamins. Your B-Vitamins must include . . .

• Methylcobalamin (B-12)
• Benfotiamine (B-1)
• Riboflavin-5’-Phosphate (B-2)
• Pyridoxal-5’-Phosphate (B-6)
• Avoid taking B-Vitamins in the hydrochloride (HCL) form because it is cheap and the body cannot absorb it.

Supplement Cautions

• Be wary of artificial sweeteners that may boost the sugar content of your supplement.
• Read the ingredients carefully – if it lists more than 7 items, think again.
• If under medical care, let your doctor know what you are taking to ensure that there are no harmful interaction with your medication.
• Be wary of taking more than the DRI (dietary reference intake) of vitamins – when it comes to supplements you can get too much of a good thing.
• The supplement may be contaminated with pesticides, heavy metals or herbs. It may even include illegal, unlabelled ingredients. Proceed with caution.

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

9 Low Carb Baking Solutions

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Flour, an essential baking ingredient, is a high carb food. If you’re trying to lose weight, you can’t afford to have all of those flour carbs in your system. But that doesn’t mean you have to forego your favorite treats. Fortunately, there are plenty of low carb substitutes available that will allow you to produce baking delicacies without blowing out your carb count. Here are 9 alternatives that will give you the freedom to bake to your heart’s delight, knowing that the treats you’re pulling from the oven are low carb.*

Coconut Flour 

Coconut-FlourCoconut flour is completely sugar free. It’s protein rich and full of fiber. Rather than producing a coconut rich flavor to your baked goods, it will remind you more of vanilla pound cake. The high fiber content makes it very filling. Plus, it’s gluten free. And, because it absorbs a lot of water, you only need 1/3 as much flour as the recipe calls for.

Coconut flour is great for making:

• Pancakes
• Quick Bread
• Cakes

Protein Powder 

Yes, that whey powder that you put into your shake is also an excellent replacement for sugar. Good protein powders will contain an emulsifier which will readily absorb liquids. Look for powders that contain no artificial colors or flavorings.

Almond Flour 

People love almond meal because it’s a gluten-free flour, plus it’s also a great choice for anyone who love a low-carbohydrate diet. If you’re a following a Paleo diet or looking to bake without grains, almond flour is pretty much a must-have in your pantry as well. This flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.

Although containing more fat than coconut flour, almond flour will result in a baked product that is moist and tender. It is made from ground almonds, giving a high protein content. However, it’s quite a bit more expensive than coconut flour.

Pumpkin Puree

Pumpkin puree can do a great job as a replacement for high carb fruits or other ingredients, resulting in a moist end product. You can also use it to replace bananas, which are high in carbs. It goes great with coconut flour.

Stevia

Stevia-plantStevia should become your ‘go to’ sweetener. It’s completely natural, actually reduces blood sugar levels and is stronger than sugar, so you need less of it. It is available in liquid or powdered form. Just make that the version you buy doesn’t contain dextrose.

Unsweetened Cocoa Powder

Unsweetened cocoa powder will act like self rising flour, while also adding texture and sweetness. That means that you won’t have to use as much sweetener. It will also give more depth the recipe.

Apple Sauce 

Use apple sauce to replace oils and sweeteners in recipes. It’s low in sugar and allows you to use fewer eggs in your recipes.

Chia Seeds

Chia-SeedsChia seeds are great to sprinkle on your low carb baking. They soak up liquids, proving fiber and giving your baking the benefit of omega-3 fatty acids. You can even buy it as chia flour. If you choose to use the flour, you’ll only have to use half the amount called for in the recipe.

Flax Meal

Flax meal, which consists of ground flax seeds, can be used as a flour substitute. Even though it has a higher fat content than the other four substitutes mentioned above, the fats are of the healthy omega-3 variety. In addition, flax meal is a fantastic source of fiber, meaning that it will fill you up faster.

Conclusion

As you can see, your flour substitute options are almost endless. They are also very tasty. In fact, once you’ve tried these alternatives, you’ll probably never go back to flour again. Your taste buds – and you waist line – will be forever grateful.

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.

What Are Trans Fats?

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You’ve probably heard that trans fats are bad for you. But what exactly are they and can you remove them from your diet? If you’re after a lean physique, you need to know.*

The Types of Fat

Fat is good for you. You need it for all sorts of body functions. We need it for vitamin absorption, and for healthy skin and for hair. Fat also fills your fat cells and protect your body to help keep you warm. In a typical woman’s daily diet of 1800 calories, between 360 and 630 calories should come from fat. That will give you the required amount of between 40-70 grams of fat per day.

Of course, you also need to eat the right types of fat.

There are three types of fat which you need to know about . . .

Trans Fats

Trans-FatsTrans fats are artificially created by pumping hydrogen into liquid oil. Margarine is an example of a liquid oil that has hydrogenated oils added to it, making it a trans fat. So do French fries. The potato, of course, does not contain trans fats. However, when they are fried in hydrogenated oils, they become soaked with them. That’s why you should only eat fries that are cooked in non-hydrogenated oils.

Unsaturated Fats

Unsaturated fats are extremely good for us. Things like olive oil, vegetable oil, canola oil, avocado, and nuts are all good things to have in you diet. You can have 40-70 grams of unsaturated fats in your diet each day.

Saturated Fat

Saturated fat is not good for the heart. Examples are butter and cheese. You should consume saturated fat in moderation, with it making up around 7% of your diet. That’s about 14 grams for the average person, which equates to two tablespoons of butter or two slices of cheese.

The Problem with These Fats

The-Problem-with-Trans-FatsFrom the above, we can see that trans fats are not natural fats. They are man made. When they get into your system they will alter your biochemistry. Ultimately this will change your metabolism. This can lead to diabetes resulting from obesity.

Trans fats will also lower your good (HDL) cholesterol and raise your bad (LDL) cholesterol. It also causes heart attacks and strokes. Trans fats even cause dementia and cancer.

Over the years, we have lowered our intake of trans fats due to more stringent requirements around food labeling. But you still need to be careful. As an example, the label for whipped topping says zero trans fats on the label. However, when you read further, you learn that it contains water and partly hydrogenated fat. And that is exactly what a trans fat is.

They can get away with this because you can have less than half a gram of trans fats per serving, and have it say ‘zero’ trans fats on the label. But trans fats are so bad for you that even half a gram per serving is bad news.

Trans fats can be found in such common foods as microwave popcorn, cookies, donuts and fried foods.

The Secret to Avoiding “Bad” Fats

The-Secret-to-Avoiding-Trans-FatsThe first secret is to always read the label. The second is to be on the lookout for the word ‘hydrogenated’. You do not want that word on the label. Doing this one simple thing will upgrade your diet, improving the quality of the food you eat.

You will feel a whole lot better and you will be much healthier for removing trans fats from your diet.

Fitness Disclaimer
This website offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis treatment. This website does not promise any specific results, as each individual responds differently to training. The author of this article is not a medical professional.