woman with big clock

An Intermittent Fasting Diet Plan

The Intermittent Fasting diet plan is by no means a new diet in bodybuilding and strength training disciplines, but it has recently started to attract attention in the mainstream health and fitness world. The term “Intermittent Fasting” may sound a little intimidating, but the concept behind the diet is simpler than you might at first think. This diet is not a traditional diet in terms of counting calories or tracking macro-nutrients. Rather, this diet focuses on when you eat, rather than how much you eat or what you eat.

woman with big clock

How Does Intermittent Fasting Work?


Intermittent Fasting Involves remaining in a fasted state for 16 or more hours of the day. During that fasting window you are allowed to drink water, black coffee and other zero-calorie drinks, but you may not drink anything that contains calories, and you may not eat any food. When the fasting window is over, you enter a feeding window, during which you may eat as much as you like. Structuring your calorie intake around feeding windows and fasting windows helps to promote fat loss.


Why Does Intermittent Fasting Work?


Until relatively recently, conventional wisdom dictated that you should eat six small meals per day to lose fat. While this strategy worked for bodybuilders, recent research has shown that there is no correlation between nutrient timing and body composition.


Eating six small meals a day may help some people to stick to a diet (because it means that they know they are never more than a few hours away from being allowed to snack) but it does not “stoke your metabolism” in any meaningful fashion.


Intermittent fasting works because it restricts the period of time during which you can eat, and then allows you to eat as much as you like during your feeding windows. So, once you get used to not eating during the day, you’ll find that you can really enjoy yourself at night time. This means that it is an easy diet to follow if you have an active social life. In addition, you don’t need to count calories because the chances of going over your daily calorie allowance in a single day are slim.


Provided that you stay in a calorie deficit for a prolonged period of time, you will lose weight. Whether that weight loss comes in the form of fat or muscle depends on your existing body composition, the foods you eat, and your general lifestyle. Intermittent fasting gives you the freedom to eat whatever foods you wish, but there is some degree of assumption and common sense required.


The occasional chocolate bar or tub of ice cream won’t do any harm as part of a generally sensible eating plan, but if you eat nothing but candy floss in your feeding window then you will start to notice some adverse health and body composition effects. Your body needs a mixture of proteins, healthy fats and carbohydrates for optimal health.


Intermittent fasting is a simple and convenient way in which to lose weight, and if you combine it with resistance training you should find it offers a relatively easy route to the body you have always wanted.


Garcinia Cambogia Weight Loss Supplement

Garcinia Cambogia Weight Loss Supplement Review

Garcinia cambogia is a small pumpkin-like fruit, whose extract has recently been made popular, particularly for it’s effectiveness for weight loss. It sometimes referred to with other names such as tamarind. The fruit is native to Indonesia, but can also be found in parts of Southeast Asia, West and Central Africa and India.

The Garcinia Cambogia extract, also called hydroxycitric acid, which is extracted from the fruit, has now become a common component in various  weight-loss products.

Garcinia Cambogia Weight Loss Supplement


Benefits of Using Garcinia Extract

There are enormous health benefits to gotten by using the Garcinia Cambogia Weight Loss Supplement. Listed below are the key Garcinia Cambogia health benefits:

Appetite suppressant:
The extract has been proven to work effectively in suppressing appetite. It also causes an acceleration of the body’s metabolic rate and which makes it very effective in weight-loss diets. HCA, Hydroxycitric Acid contained in the extract suppresses the appetite and improves burning of fat in the body by reducing the food cravings. The HCA also activates citrate lyase enzyme which acts to convert carbohydrates in the body to fats, this inhibits the body from producing more fats.

Immune system:
The use of this herb has been proven to boost an individual’s immune system. With it’s natural components, the extract can aid the body in fighting flu and colds and also prevent further infections. With regular intake of HCA supplements, one’s immune system can be overtime greatly augmented. It protects the body against many infections such as swelling, rheumatism, bowel complaints and colic. It has also been shown to be helpful in relieving colds, liver disorders and sore throats.

Increased Serotonin Secretion:
The herb contains Serotonin, which is the  is the feel good chemical. Taking Garcinia Cambogia will elevate the level of serotonin in your body making you feel happier. This is especially helpful to persons who may over-eat when they become depressed and sad.

The herb also improves mucosal defense of the stomach. The extract aids with gastric ulcers by helping to lower stomach acidity.

Another health benefit associated with this herb is its ability to cleanse the skin. Those who use the supplement tend to have a beautiful, good looking and spotless natural skin, since it eliminates toxins from the skin and body that lead to unhealthy skin and rashes.

Why this extract is so popular Positive

It’s Affordability:
The Garcinia cambogia extract is easily affordable and it is competitively priced. This product is being sold by well-known and trustworthy brands and is also widely available. Moreover, discounts are being offered on the purchase of multiple bottles.

It’s Effectiveness: This extract has proven it’s effectiveness in weight reduction. Moreover, it also promotes good health by reducing harmful levels of cholesterol contained in the blood stream.

No Side effects: This extract is very safe to use and has no side effects whatsoever. Since this extract is a 100% natural herbal product, it has no adverse effects on the body.


Or click here  to read more about this new miracle weight loss supplement!


My top 6 exercises to master for a solid Body shape!

The past year has been pretty intense on my side. Many projects have tormented my mind and I have to say that I worked hard to balance a lot of things in my life. However, since Monday, I’ve been on a vacation that would last for a full week! I’m going to relax myself in the company of my girlfriend and try to let go of the crazy life we all lead. And it will be good!

So as I start my vacation this week, I told myself that I could do a little article short and sweet this week. So I will share with you the main exercises that I use in fitness to make my clients succeed. I assure you, you do not need a bank of 500 years to get a solid shape. Believe me, these 6 exercises will make it easier for you to achieve your fitness goals.

Here are my top 6














split squat
Split squat (lunges)


Inverted Row (reverse push-ups)

Why do these exercises?
These exercises are extremely functional. What I mean by functional is that they promote your physical well-being. These exercises allow you to work muscles and improve your physical qualities that will be applicable in sports or just in your in life.

Why do a workout that promotes muscle adaptation only, when you can make it functional to work your muscle motor coordination or synchronization. You will notice that none of these exercises specifically works your abs. In fact, none of these exercises specifically works a muscle region. They apply to the whole body, thus promoting a complete neuromuscular stimulation for the whole body at once. The abdominal (core) is working in all these movements, otherwise the exercise can not be executed properly.

In short, it is important to remember from this article, you stimulate more muscle at a time, in the same movement, the more you stimulate the muscle hypertrophy ( muscle growth ). Moreover, the better your muscle mass,the faster your metabolism will be. All these exercises promotes the  greater expenditure of your reserve energy, thus resulting in a decrease in your body fat percentage.

In this vein, whether for weight gain or weight loss, these exercises will help you get a solid shape!








How To Choose Fitness Methods You Will Stick To

You need not fear the topic of physical fitness. You may be reminded of the fatter you or a failed effort. It is essential to let these feelings go, and enjoy your health. The below article will provide you some tips on how to do this.

Try to be creative when thinking up a fitness plan. You don’t have to go to the gym to get a fair amount of exercise. You need to stay motivated, and doing something you enjoy is a good idea, especially if you are new to fitness.

Working out by benching weights or using dumbbells is a great method to get more fit. Find a good bench. Remember to choose a bench you can work on without the wood being in contact with your back. Your spine gets weakened if you use this type of a bench.

When going up hill make sure you lean forward on your mountain bike. This will help you even out your weight and you will keep your front wheel firmly planted. While cycling you don’t want your front wheels raising which makes your work harder, lean towards the front of your bike.

Do not take a break on weekends from your workouts. A lot of people relax during the weekends and do not exercise at all during these days. A fitness routine should always be something you are thinking about at almost all times. It is not possible to not do anything all weekend and do it during the week.

Occasionally you can go a little overboard when deciding to pursue a fitness regime. If it’s been awhile, slow your training down at the beginning and gradually ease into it. Prevent injury by slowly preparing your body for exercise.

Check for fitness classes at your local gym or buy fitness DVDs. Also check with a local clinic that specializes in sports medicine.

Try squeezing the bar inward whenever you do bench presses. This helps you workout the chest area much better, which results in a much better work out. Squeezing the bar outward is ideal if you are focusing on building your triceps.

Using the tricks you just learned can help you improve your fitness routine, regardless of who you are. The more you know about physical fitness, the more likely you are to be successful with your workouts. Bear in mind everything you’ve learned here, and you will be that much closer to meeting your goals.

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Tricks to lower body fat

A Few Tricks to Lower Body Fat

A Few Tricks to Lower Body Fat
A Few Tricks to Lower Body Fat

Body fat can be one of the most difficult things to get rid of. To get rid of body fat we must understand how diet and exercise can work together to rid the body of the unwanted fat. There are a few tricks in mind that can decrease body fat over time. Eating Healthy (proper diet), exercise, and the most important one is maintaining a healthy mindset. Proper nutrition not only can boost your bodies overall performance but it can also reduce body fat! Now no wonder athletes are looking so good! Exercise is one of the most obvious forms of losing weight, and can help aid in proper body function and cardiovascular health. A healthy mindset can be one of the most fundamentally important factors in decreasing body fat! Staying positive is definitely one of the most important factors to keep you on track.

A good way to increase your intake of nutrients and essential vitamins is getting a juicer. Its an easy way to start getting your serving of fruit and veggies. Take time to make a good tasting recipe or look on-line few some good ones. Another great way to keep your stomach full is getting protein. Protein can keep you full longer without having to sacrifice yourself to eating junk food. Organic Vegan Protein is a good way to stay healthy and stay full longer. You can find great recipes on-line. Spirulina is another great protein which is considered a plant protein (it comes from algae). You can use a blender or other mixing tool to mix up your favorite blend. Do your research and find which kind of protein suits your needs.

Exercise is fundamental and can enable us to lessen stress, extra fat, as well as make a lean body. The best way to begin exercising is actually going for a stroll. Walking can be superior to jogging sometimes. Its no expense or money to get to walking. Walking also can help increase abdominal strength. Next start running sprints. Sprints can eliminate body fat. Your whole body utilizes extra fat almost instantly. Find your selected activity and own it. For most it usually is basketball, swimming, as well as taking pleasure in a good outing on your own cycle. Whatever the case could be find a brand-new activity and own it!

Regularly give on yourself constructive feedback as well as really believe you can reduce your body fat. Your mind is compared to an excellent computer and definitely will come up with a solution when you give the idea focus. Stay focused, and do not lose heart and know you will lose that extra body fat. Make certain your own objectives are usually reachable, believable, as well as obtainable. After you believe you can, your own actions as well as outcomes follows. Stay close to friends which will help you toward your goals as well as keep away from folks as well as “pals” who will distract you from your goals. When you begin to determine outcomes then you have successfully trained you mind to achieve your goal: lose that weight!

Unwanted weight doesn’t need to be difficult to lose. Make it enjoyable through employing your selected activities, tested recipes, as well as constructive feedback. Implement most of these steps to your life and you should begin to transform. The main element is actually making it enjoyable. Is it not any wonder individuals (athletes) are really taking pleasure in themselves whilst being energetic. So get active as well as appreciate yourself! Take heed to proper diet, exercise, and keeping your mind clear of negative thoughts and you’ll be sure to eliminate unnecessary body fat.
If you would like to know how to buy some organic or vegan friendly protein you can go to this web page to check out more information

Photo Credit: Flicker Creative commons image source.

Can i lose fat and build muscle simultaneously

Can You Lose Fat And Build Muscle Simultaneously?

Can i lose fat and build muscle simultaneously
Can i lose fat and build muscle simultaneously

When it comes to fitness, most people find it difficult to set a realistic goal. In fact, if you ask any health and fitness enthusiasts at your local gym to describe their goal you’re probably going to hear them telling you that they wish to learn how to build muscle and lose fat at the same time. Sadly for most, they never reach their target.

Today, we shall look at what prevents most individuals from accomplishing their goals.

The main reason these individuals often struggle to see any positive results from their hard efforts in the gym is that they lack focus. Like most things in life, if you want to achieve something you need to be clear about what exactly you are trying to accomplish. That rule also applies to the gym.

Despite all of the scientific advances we have made in sports, the basic rule of weight loss is to eat less than you used to. That’s right, the first step really is that simple. Work out your existing daily calorie total on average and then try to eat slightly less.

However, if you want to build your body into a more powerful and appealing shape you will immediately encounter completely different advice. In order to get bigger you need to operate on a calorie surplus, i.e. eating more food each day than you currently do.

The two goals are complete opposites which can’t really be put together in the same routine. It’s impossible to eat less calories per day when you are eating more calories, right? For this reason, so many people train without any goal and therefore get no results.

Take some time and work out what you believe is more important right now. In the next three months you should focus purely on one thing. Once you reach your desired level, begin focusing on the other.

Once you accomplish your primary goal you can then start focusing on your follow-up goal.

Now that you know why both goals cannot exist together at the same time, you will find it far easier to get some results.

If you make growth your primary target you will notice that the principles of hypertrophy remain largely the same as they were twenty years ago. Focus on improving your big, compound lifts while getting plenty of good rest and getting on top of your diet.

If your goal is to learn how to build muscle while simultaneously losing figuring out how to lose weight, the facts you have discovered in today’s article will help you to prioritize your goals and begin accomplishing them rather than treading water.

About today’s writer: Russ Howe PTI is the UK’s leading personal trainer. If you need to learn how to build muscle or how to lose weight our free video guides will help you get the most from your training.

Photo Credit : Creative Commons image source

gaining muscles

Building Muscle Quickly With These Tips

gaining muscles
A few people want to increase the pace at which they create muscle. One of the ways to try this is to give your body the correct nourishment it needs at this time. Proper means taking in sufficient calories and the correct sort of foods that is wanted to make up your muscle building diet. There are numerous methods you need to use in weight lifting to create muscle fast, but do not put down the power of a high quality diet plan for gaining muscle bulk quickly .

When you’ve got the right nutrition plan in place during your muscle building efforts you’ll increase muscle fast because your coaching will have a more positive impact on your body. What you want is the correct nutriments, and the correct amount of calories as the key facets of your nutritive plan.

You need to concentrate on including balanced proportions of protein, carbs and fat. Don’t over focus on protein intake. Many noobs accept that protein alone is important. Protein is completely obligatory, but it’s got to be combined with a sufficient supply of carbohydrates in your diet.

Protein provides the amino acids that are actually the lego blocks of muscles, and carbohydrates supply energy wanted to fuel body functions including the processing of the protein within the muscles so expansion can happen. Therefore , what you need is an increased intake of both protein and carbs to make up your muscle building diet. You also have to include some fat as an element of your intake, because fat releases varied anabolic hormones in the body that is essential for muscle augmentation.

Stay away from the saturated fats because they are unhealthy, the same applies for the sugary carbs. These are much more likely to cause fat gain rather than supplying healthy nutrient elements needed by the body. Eat unsaturated fat and complicated carbs.

When you plan your diet properly to include the right proportion and sort of foods, you must begin to eat your meals more constantly each day but your meals should be smaller in portion. Essentially, what you’ll be doing is eating less but more often. So instead of eating three massive meals per day, you can eat six smaller meals. This approach will permit you to keep a higher metabolism which will result a higher utilization in the foodstuff you consume and you will be providing a consistent supply of significant nutrients to your body and muscles.

Finally, it’s important to make your nutritive plan address your particular circumstances and potential for building muscles. There are several factors that determine your perfect muscle building diet like phenotype , age, training history and so on. Get your nutritional plan right and you will get muscles fast.

Learn ways to accelerate your muscle gains by following this muscle building nutrition resource. Here you will find tips on muscle confusion.