Protein Smoothie: Top 5 Recipes

Written by Sam · Filed Under Healthy Nutrition  1,115 views

No matter your fitness goals, protein smoothies can be one of the best options to support a healthy lifestyle.

But the key word here is can.

If you look at the nutritional value of some restaurant or fast food smoothies, you’d probably be shocked at the amount of sugar in your smoothie. The truth is, this is how these places get people hooked – but it’s no way to support a healthy diet.

That’s why it’s best to make your own protein smoothies at home, so you know exactly what’s in them. Here are my top 5 recipes for protein smoothies:

Protein Smoothies – Top 5 Recipes

1. Post-Workout High Protein Shake

This one’s great for recovering from an intense weight-training or cardio workout! Packed full of protein and healthy carbs to support muscle repair.

1 scoop of Delicious Vanilla flavor Gaspari Nutrition Myofusion protein1 scoop of Scivation Xtend to support recovery1 banana (frozen and cut up is best)1/4 cup of frozen blueberries1/4 cup of non-fat Greek yogurt1/4 cup of orange or fruit juice

2. Chocolate Peanut Butter Diet Shake

A great protein shake to soothe those cravings and keep your dieting on track!

1 scoop of Milk Chocolate flavor Gaspari Nutrition Myofusion protein2 Tbsp. all-natural peanut butter1 banana (frozen and cut up is best)1/2 cup of fat-free milkHandful of ice cubes & water as needed

3. Super-Fruit Antioxidant Shake

This one’s good no matter your goals. The antioxidant and vitamin rich ingredients are great for supporting any lifestyle.

4. Vanilla Breakfast Power Smoothie

If you’re looking for a great breakfast smoothie to keep you going through the day, this is the one for you! Packed full of healthy ingredients and time-released protein to keep your muscles fueled!

2 scoops of vanilla flavor MHP Probolic-SR Muscle Feeder1/2 cup of fat-free milk1/4 cup of fat-free Greek yogurt1 banana (frozen and cut up is best)1 Tbsp. of honey1/4 cup of quick oats (uncooked)

5. Tropical Protein Shake

Finally, this one’s great for escaping those winter blues and taking yourself somewhere warm and tropical. Another great option for satisfying those cravings!

1 scoop of Delicious Vanilla flavor Gaspari Nutrition Myofusion protein1/4 cup of coconut milk1/4 cup of fat-free Greek yogurt1/4 cup of pineapple juice1/2 cup of frozen pineapple chunksHandful of ice cubes

Protein Smoothie Recipes – Conclusion

Remember, whether you’re trying to build muscle or just lose weight, protein shakes are essential. Not only do they support new lean muscle growth, but they also help keep you full and satisfied. And believe it or not, just digesting protein helps you burn calories and boosts your metabolism. This is because protein takes longer to break down.

So no matter what you’re doing to get healthy, include some of these recipes in your diet. The nutritional value of fresh fruit alone will be beneficial! And trust me, they taste great!

Have any questions or feedback about protein smoothie recipes? Please leave a comment below…

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Top 10 Actionable Weight Loss Tips

Written by Sam · Filed Under Tips  1,075 views

I see it all the time with my clients. People want to either lose weight or build muscle, but they don’t often have an overall goal of health and fitness in mind.

But it shouldn’t be one or the other. The best approach to either goal (weight loss or muscle gain) is to strive towards fitness. This is why dieting alone so rarely works.

So to get at the heart of this issue, I’ve compiled 10 actionable weight loss tips that are really all about improving your overall fitness and increasing your body’s potential for burning fat and losing weight. These tips are practical and to the point, and trust me, they work!

10 Actionable Weight Loss Tips

1. Be More Active – Whenever and wherever you can, you should be living an active lifestyle. Even if it’s not possible to be active in your job, weight loss and fitness require moving your body, simply put! Use little easy tricks like parking further away from grocery store, taking stairs instead of elevator, walking faster on the sidewalk or even just jumping rope (I recommend: )for a few minutes early in the morning. These all add up and burn extra calories which means more weight loss.

2. Ditch the Processed Food – Processed foods are a major cause of obesity in North America, so you need to avoid them at all cost. The best approach to any diet is one that focuses on natural, whole foods.

3. Don’t Focus on Exercise Alone – There’s a lot of confusion surrounding this issue, and a lot of people think that exercise alone will lead to weight loss success. The truth is, real weight loss requires a combination of regular exercise and a healthy diet. In fact diet is one of the largest components causing your belly to look pudgy, and even though eating right is always not the most convenient having smart supplements on hand will help you get all your needs and give you extra energy, check out two of my most popular articles – Top 10 Workout Supplements for Women and Top 10 Workout Supplements for Men.

4. Keep Intense Workouts Short – Unless you’re an athlete, really intense workouts like interval training are more effective in short duration. If you try to keep at them, you’ll just burn out!

5. Get Lots of Veggies, Protein, and Healthy Fats – These should be your primary goals when it comes to your weight loss diet. Vegetables are a given, but protein is also highly effective at curbing appetite and getting you burning more calories. I always recommend a healthy protein supplement like Optimum 100% Natural Whey.

6. Lift Weights Regularly – Lifting weights and building lean muscle mass is a must for any weight loss or fitness program. Simply put, the more muscle mass you have, the higher your resting metabolic rate!

7. Get a Good Night’s Sleep – Many people overlook this one, but it’s essential. Maintaining a regular sleep routine is critical for your body to recover from your workouts and more generally fight the daily effects of stress, which can lead to weigh gain! If you’re having trouble sleeping, consider a natural sleep aid like Top Secret Nutrition Sleep.

8. Do Aerobic Exercises – Aerobic exercises (aka longer duration cardio) are often an afterthought, but they should be done on a regular basis. Aerobics give your body a break from all those intense workouts, and will keep your body toned and flexible.

9. Say No to Salt – We always hear about reducing fat, sugar, and salt in our diets, but I can’t stress enough how important it is to ditch the salt. A high sodium intake not only contributes to high blood pressure, but it also makes your body retain water, which is going to make weight loss and toning very frustrating!

10. Get Outside – So I started this list with a suggestion to get more active, and I’m ending it with this tip: Get outside! Getting active outside will improve your overall mood, which means you’ll feel more motivated to live a healthy lifestyle. It will also give you a break from the gym and allow your body to engage in more natural movements. You can’t go wrong!

Have any questions or feedback about these Top 10 Actionable Weight Loss Tips? Please leave a comment below…

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Ketogenic Diet Menu

Written by Sam · Filed Under Weight Loss Programs  582 views

A ketogenic or low-carbohydrate diet remains a popular choice for those trying to lose weight and get fit.

The basic rules are pretty simple. Eat a diet that is low in carbohydrates, high in fat, and high in protein.

The point of the diet is to replace carbohydrates (especially pastas, breads, and rice) with proteins and fats in order to drastically cut down on the amount of calories and sugars ingested.

A ketogenic diet has the additional goal of causing your body to enter a state of ketosis. This simply means that your body is using fat for energy, rather than carbohydrates. This adjusted metabolic state releases ketones during energy production, many of which are released in urine.

There’s some confusion out there about the safety of a ketogenic diet. But the science is pretty clear that there’s nothing problematic about your body using fat instead of glucose during energy production. The only time you should not consider a ketogenic diet is if you’ve been diagnosed with Type 1 Diabetes.

There is often a period of adjustment in any low-carb diet. The first week or so can be challenging and takes some time for your body to adjust. But the results are usually pretty significant. The ketogenic diet can help you lose weight, burn more fat, tone up, and show off that lean muscle mass if you’ve been hitting it hard at the gym. In fact, many bodybuilders adopt this kind of diet during their cutting phase.

Ketogenic Diet Menu

The menu on this diet is fairly similar to the paleo diet, which is intended to mimic the natural diet of our ancestors. Here is a menu guide to help you get the most out of your ketogenic diet efforts.

High Protein Foods – This is a primary focus of any ketogenic or low-carb diet. Proteins should be included in every meal and snack, and are what will keep you feeling full on this diet. They’ll also help support lean muscle mass, which is why this diet is so good for cutting and toning.

If you’re not already taking a protein supplement, it’s absolutely essential that you invest in a high quality protein while on this diet. Two of the best options on the market are Gaspari Nutrition Myofusion and Optimum 100% Natural Whey. If you’re vegetarian or vegan, check out Vega Complete Whole Food Health Optimizer.

Snacks should also include decent servings of protein. Protein bars are great options, and I’m a big fan of the Promax Protein Bars Other good bars include Myoplex LIte Bars and Quest Bars.

High Fat Foods – Foods high in fat are also a key component of a ketogenic diet. But whenever possible, you should still aim for healthy fats over less healthy ones. Nuts, avocados, and olive oil should all be eaten liberally on a ketogenic diet. Nutiva Organic Extra-Virgin Coconut Oil is another great option for cooking at home, and includes unique fats that can further aid in boosting your metabolism.

Low-Carb Foods – Carbs should be reduced and eliminated when possible. This is pretty straightforward when it comes to breads, pastas, and rice. But you should also be avoiding starchy vegetables that are high in carbohydrates, including potatoes, carrots, and corn. Aside from the starchy options, a ketogenic diet calls for lots of vegetables and leafy greens.

Have any questions or feedback about the ketogenic diet? Please leave a comment below…

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Losing Weight and Gaining Muscle

Written by Sam · Filed Under Tips  499 views

Pretty much all of the fitness goals I see with my clients involve losing weight or gaining muscle (or both). So what’s the most effective approach to both?

This article takes a no-nonsense look at the basic principles of weight loss and muscle gain. As you’ll see, the two goals can go hand-in-hand, and are actually most effective when done together.

Let’s take a closer look…

Losing Weight

Effective, healthy weight loss is essentially dependent on a few basic principles. I’m not a big fan of fad diets, as they’re difficult to maintain long-term. Instead, I recommend some simple, basic lifestyle changes that will get you eating healthy and losing weight. Here’s what you need to do:

Reduce sugar, fat, and salt intake. This one seems pretty basic, but you really need to take it seriously. Fat may be the obvious one, but keep in mind that some fats are good for losing weight, like those found in avocados, fish, and nuts. Sugar is bad for weight loss because much of it is converted into fat, while salt retains water and makes you look bloated.Increase your protein intake. Protein is a big factor in losing weight. This is because protein keeps you feeling full longer, and also supports lean muscle mass, which naturally increases your resting metabolism. This is why I always recommend a tasty, satisfying protein supplement like Gaspari Nutrition Myofusion.Train More Intense. Moving your body and burning calories and fat is absolutely essential to losing weight. I do not support dieting alone, as it does not reflect an overall healthy lifestyle. Whether it’s cardio, weight training, or both, you need to get regular exercise and you need to add variety to your workouts! If you have problems with motivation then I recommend the latest pre-workout drink which is all natural and doesn’t cause a crash afterwards – Vega Sport Pre-Workout Energizer

Gaining Muscle

For many people, gaining muscle is just as difficult as losing weight. But it’s another common fitness goal, whether for improving your athletic ability or your physical appearance. Here are some basic must-do’s for gaining muscle:

Lift weights. This is the obvious one, but you really need to take your resistance training routine seriously if you want to see real results. I recommend working out at least 4 days a week to see significant results, and make sure you change things up once in a while.Eat more protein. Protein is one of the most important factors in gaining lean muscle mass. It’s estimated that you need to consume 1 gram of protein for every pound of body weight daily in order to add on muscle mass. I recommend taking a time-released protein like MHP Probolic-SR Muscle Feeder since it digests slower and does not turn into fat especially right before you hit the bed. Snacking on high quality protein bars like Promax Protein Bars can also help you out when time is short.Give your muscles time to recover. Recovery is an essential step for gaining muscle. Make sure you’re giving each muscle group 48 hours between workouts to recover. To speed up the recovery process and see even better results, try an amino acid supplement like Scivation Xtend or Optimum Glutamine.

Losing Weight and Gaining Muscle: A Synergistic Effect

The ideal fitness goal should include both weight loss (or fat loss, specifically) and muscle gain.

The main reason for this is that increasing your muscle mass will increase your resting metabolic rate, which means your body will naturally burn more fat and calories over the long-term (not just during your workouts).

If we flip things around, a healthy, balanced diet is key to gaining muscle. Not only do you need to ensure adequate protein intake, but working out also depletes your body of important vitamins and nutrients. This is why a healthy diet is so important.

And the best part of it all? If you’re working out hard and gaining muscle, you can actually eat more! This will make your dieting efforts much, much easier!

Have any questions or feedback about Losing Weight and Gaining Muscle? Please leave a comment below…

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How to Burn Fat: 5 Easy Steps

Written by Sam · Filed Under Tips  928 views

If you’re trying hard to burn fat and lose weight and getting frustrated with lack of results then this article will help you take a practical, results-oriented look at how to burn fat and succeed.

Let’s face it. In this busy world, sticking to a particular weight loss or fat burning routine can be challenging at the best of times. But there’s a lot you can do to improve your results.

So let’s get right to it…

5 Easy Steps to Burn Fat Fast

1. Eat More Protein – This is the first thing I recommend to all of my clients, whether they’re trying to get fit or just burn fat. Protein has a lot of benefits beyond just building lean muscle mass. It also takes longer to digest, which means it will consume more of your body’s energy and actually burn more calories as it’s digested! You’ll also feel satisfied longer from a high protein meal or snack.

To up your protein intake, I recommend investing in a high quality protein supplement like Gaspari Nutrition Myofusion, Optimum 100% Casein Protein, or a time released option like MHP Probolic-SR Muscle Feeder. For snacking, consider a protein bar like Myoplex LIte Bars.

2. Get Active Every Morning – In addition to starting your day with a high-protein breakfast or protein shake, I also recommend doing some sort of intense exercise to rev up your metabolism, even if your full workout isn’t scheduled in the morning. You could do jumping jacks, pushups, or even some power yoga to jumpstart your day.

Jumping rope is a particularly effective option because it’s a full body workout. Even 5-10 minutes of jump rope every morning is enough to give your metabolism a major fat-burning boost. Check out this great LCD Digital Jump Rope.

3. Drink Green Tea – You’ve heard it before, but there’s quite a bit of science behind this one. Green tea has been shown to significantly increase your resting metabolic rate, which means you’ll burn more fat and calories throughout your day.

The only problem with drinking cups of green tea is that you need to drink a lot to see the effect. This is why I recommend adding a green tea extract to your diet. It’s easier, more effective, and won’t have you running to the bathroom every hour! Irwin Naturals Green Tea Fat Metabolizer is a great option.

4. Take a Linoleic Acid Supplement – This is another one that’s totally backed by science! Linoleic acid is a naturally occurring essential fatty acid that’s been shown to improve your body’s ability to burn fat AND build lean muscle mass, so you can’t go wrong here.

One of the best-selling linoleic acid supplements on the market is Magnum Nutraceuticals CLA. I would highly recommend this product if you’re looking to get fit and ripped. It’s not surprising seeing this natural supplement on fire right now in the marketplace.

5. Lift Weights – This last one may already be a given to some of you, but I can’t overstate how important resistance training is to your fat-burning efforts. Weight training increases lean muscle mass, and lean muscle mass has a direct impact on your body’s ability to burn fat. Simply put, the more lean muscle mass you have, the higher your metabolic rate. So start hitting the gym cause it is one of the most common questions I get from people who are doing tons of cardio but not seeing fat loss results.

Have any questions or feedback about how to burn fat? Please leave a comment below…

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5 Signs You Are Addicted to Junk Food

Written by Sam · Filed Under Healthy Nutrition  966 views

You already know that junk food is bad for your health. But it’s especially bad if you’re trying to get fit or lose weight.

Junk food is generally unhealthy for a few good reasons. It’s packed full of salt, sugar, bad fats, and lots of chemical preservatives. All of these ingredients are absolutely sabotage for any weight loss or program.

In many cases, it’s also packed full of bad carbs, which makes things even worse down the road. Junk food will only lead to spikes in blood sugar levels, serious cravings, and more binge eating. You can see why this stuff is so bad!

Despite these side effects, many of us can’t kick the junk food habit. And it’s easy to understand why – this stuff keeps you coming back for more! So how do you know if you’re addicted to junk food? Let’s look at 5 signs…

5 Signs You’re Addicted to Junk Food

1. Getting Cravings When You’re Full – This might just be the number one sign you’re addicted to junk food. If you’re getting cravings when you’ve just eaten a big meal, then you need to really consider what’s going on in your body and your mind. If your body is well nourished, there’s no good reason to keep eating.

2. Binge Eating – If you act on these cravings, even when your body doesn’t need the extra calories, then you’re just going to put on the weight, simply put. Getting extra calories from any source when you don’t need them is bad enough. But when that source is junk food, you need to rethink things.

3. Having a Difficult Time Quitting – If you’ve tried to quit the junk food habit multiple times without success, then you’re likely addicted to all that sugar, salt, and fat. Keep reading this article for some tips on how to quite the junk food addiction.

4. Making Excuses to Cheat – We’ve all done this at one time or another, but if you’re trying to come up with reasons to cheat on your diet and finish that bag of chips, then you already know that you’ve got a problem. Portion control is key, especially when it comes to junk food.

5. Feeling Guilty – Our emotions tell us a lot, so don’t ignore them! If you’re feeling guilty all the time but still can’t say no to the junk food, then you need to keep reading this article. You’re likely dealing with a junk food addiction.

If you want to dive a little bit more into this topic to see how you can control your emotions a little better than please read my article – Emotional Overeating: How to Conquer

5 Easy Steps to Quitting a Junk Food Addiction

If you think you qualify as a junk food junkie, then it’s time to take action and kick the habit today. Here are 5 quick and easy tips:

1. Shop Smart. Don’t bring the junk food into your home in the first place!

2. Plan Ahead. If you plan your lunches and dinners for the week, you’ll have fewer opportunities to slip up.

3. Take a Multivitamin. Taking a multivitamin like Armor-V Vitamins is a great way to ensure your body is getting the nourishment it needs, and this in turn may help prevent certain cravings.

4. Snack on Protein. Getting more protein in your diet keeps you feeling satisfied for longer and helps you burn more calories! Supplement with a tasty protein shake like Gaspari Nutrition Myofusion or snack on these Myoplex Lite Protein Bars.

5. Drink Water. Drinking more water is another way to ensure that your stomach is feeling full and satisfied. Tea is another great option is you need some flavor!

Have any questions or feedback about the 5 signs that you are addicted to junk food? Please leave a comment below…

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Healthy Habits to Put in Place

Written by Sam · Filed Under Tips  447 views

Given all the media focus on fitness and obesity, it’s not surprising that so many people are concerned about their health.

But worrying about your health doesn’t always translate into healthy habits. The sad truth is, all that information can get confusing, and many of you are still left wondering the best way to improve your health.

This article takes a look at 5 basic healthy habits that you can easily put in place today. Making these simple lifestyle changes can really go along way when it comes to looking and feeling your best!

5 Healthy Habits to Put in Place

1. Start Your Day with a Stretch – Flexibility training is one of the best things for preventing aging and strengthening your muscles. If you’re already involved in a strength training program, stretching can really complement your workouts and improve your muscle recovery and endurance.

I recommend getting in the habit of stretching for about 10 minutes every morning, before you embark on your day. To get the most out of your stretches, you might want to invest in a great set of exercise bands. Check out these Latex Stretch Bands.

2. Increase Your Antioxidant Support – You’ve probably heard about the benefits of antioxidants, but are you taking the necessary steps to increase your antioxidant support? Antioxidants improve the health of your cells, boost your immune system, and keep your skin looking young.

I recommend increasing your intake of vitamin-rich foods, and also supplementing with a green tea extract like NOW Green Tea Extract or an advanced multi-vitamin support like Armor-V Vitamins.

3. Up Your Protein Intake – Protein is the most effective nutrient for supporting lean muscle mass and increasing your metabolism. Not only will you improve your strength training and toning workouts, but you’ll also feel more satisfied throughout your day. Believe it or not, just eating protein burns more calories than eating other foods!

I recommend getting around 20 grams of protein in every meal. A good start to your day should include a healthy source of protein every morning. Gaspari Nutrition Myofusion and Vega Complete Whole Food Health Optimizer are great options for protein supplements – use them as a snack or in a meal replacement shake.

4. Track Your Fitness Progress – Keeping track of your weight loss and fitness goals is probably one of the most significant predictors or success. Writing things down on paper is not only a huge motivator, but it also allows you to see your successes more clearly.

I recommend keeping a fitness or weight loss journal and tracking measurements, diet, and exercise on a daily basis. The Fitlosophy Fitbook is a great tool for doing just that!

5. Stay Hydrated – No matter what you’re doing or how much you’re working out, you need to stay hydrated. The benefits of water really can’t be overestimated. Water will keep you looking and feeling younger, and it will also help curb cravings and keep you feeling full.

Healthy Habits to Put in Place – Conclusion

Remember, these healthy habits should only be the beginning. Start here, and keep working on it! There’s always more you can do to improve your health and wellness.

Have any questions or feedback about healthy habits? Please leave a comment below…

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Intermittent Fasting for Fat Loss

Written by Sam · Filed Under Healthy Nutrition, Weight Loss Programs  553 views

In the ongoing battle for weight loss, I believe that every piece of information counts.

Something you’ve probably heard a lot about is calorie restriction. But what you may not have heard about is intermittent calorie restriction or intermittent fasting.

There’s a bunch of new research out about the potential benefits of intermittent fasting, so I thought I’d offer up a review of this somewhat controversial topic.

What is Intermittent Fasting?

Intermittent fasting essentially means alternating between days of very low calorie intake (300 – 800 calories) and days of unrestricted eating (of course focusing on healthy natural foods). While some may engage in complete fasting intermittently, I’m using the term “fasting” to also include extreme calorie restriction.

Many of you may have never considered fasting of any kind, assuming it was entirely unhealthy. I have to admit that I used to have the same idea in mind, but there’s more to the story. Keep reading to learn more…

Is Intermittent Fasting Good for Fat Loss?

A number of studies have recently compared the benefits of daily calorie restriction (i.e., the typical dieting) and intermittent restriction or fasting. What they found may surprise you.

Research is showing that both methods are actually effective fat loss strategies. The difference, however, seems to be in the type of weight lost. On normal daily calorie restriction diets, most of the weight lost is indeed fat, while the rest is muscle mass. The ratio is typically 75% fat / 25% muscle.

Obviously any loss in muscle mass is a bad thing, especially if your goal is also muscle gain. And in the long run, retaining as much muscle mass as possible is key to healthy aging and living a long life.

But here’s the interesting finding from this research. While weight lost was comparable using intermittent fasting, the composition of fat loss was very different. Rather than a 75% fat / 25% muscle weight loss, those on intermittent fasting demonstrated 90% fat / 10% muscle weight loss. This is impressive, I must say! And definitely better for maintaining your overall fitness goals.

What’s the Catch?

While the numbers are definitely impressive, there are some things that the research didn’t do well. For example, they didn’t control for exercise habits, which may have explained some of the differences observed.

The long term impact of intermittent fasting is also unknown, and it may indeed be hard on your body or specific organs. More information is needed to sort these things out.

Nevertheless, if you’re looking to try something new, give it a shot. But I would caution against engaging in any kind of real fasting. You still need to provide some fuel to your body and to your muscles, particularly if one of your goals is muscle gain.

If you decide to give intermittent fasting a try, make sure you’re supplementing with a high quality protein powder. This will help you maintain your muscle mass on any diet, and will also help fight cravings by keeping you full for longer. Here are my top picks for protein supplements:

Have any questions or feedback about Intermittent Fasting for Fat Loss? Please leave a comment below…

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How Much Carbs Per Day to Lose Weight

Written by Sam · Filed Under Healthy Nutrition  678 views

Carbohydrate intake remains a controversial issue when it comes to weight loss and fitness. So how many carbohydrates should you eat to lose weight?

Carbs can be bad for a number of reasons. First, they’re usually highly processed. In fact, of all the foods we eat, carbohydrates are often the most processed. If we look at flour, for example, all white flours have been stripped of most of their nutrients, including the parts that contain vitamins, fibre, and protein. When you eat bleached or white flour, it’s digested very quickly and converted into sugar.

But even other grains found in cereals side dishes can be highly processed. So when you do eat carbs, it’s important to go whole grain. “Whole wheat” usually isn’t enough, as the nutrients in this case have simply been “put back” after being removed. “Whole grain whole wheat flour” or simply “100% whole grain” is what you’re looking for.

Breads and pastas also have a lot of sugar added to them, in addition to their natural sugar content, which we know is bad for weight loss. Corn is another culprit, despite the fact that it’s whole grain. And remember, sugar is a carb itself, so watch your labels. This is why you should also be careful with eating too much fruit. Although often rich in vitamins, it’s more effective for weight loss if you get these vitamins from vegetables.

So, how many carbs should you eat per day to lose weight?

The recommended daily intake of carbs for weight loss is anywhere from 70 to 100 grams per day. The lower end (70 grams of  carbs daily) is appropriate when adopting only diet and moderate exercise. If you’re also lifting weights and training at the gym, then 150-200 grams of carbs per day is more appropriate. Your body will need these extra carbs for fuel and replenishing your muscles.

That’s an important point to keep in mind, and why I’m not a big supporter of “no-carb” diets. Your body needs some carbohydrates for energy production and for proper digestion of protein. This is why it’s important to consider all other lifestyle factors before starting a low-carb diet.

To get a handle on these numbers, the average slice of bread contains 12.7 grams of carbs, while a bagel can have as much as 38 carbs!

Where else are carbs hidden?

In addition to the obvious places (grains and sugary foods), there are a few other foods to watch out for in terms of carbohydrate content. These are especially important if you’re supplementing with a lot of protein.

The first is protein shakes and smoothies. Some of the smoothies you buy from grocery and supplement stores contain all of your daily carbohydrate intake, so be careful! But you should also watch out for protein powders and mixes. Here are some of the best, low-carb options I recommend (as low as 5 grams of carbs per serving):

The same is true for protein bars. I would recommend investing in a high quality, low-carb bar like Myoplex LIte Bars.  At 26 grams of carbs this is far lower than some of the most recognized brands like Cliff Bars which have upwards of 40-50 grams of carbs.

Have any questions or feedback about How Much Carbs Per Day to Lose Weight ? Please leave a comment below…

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What Is The Difference Between Weights And Cardio For Fat Loss?

When it comes to burning off fat, weights have an edge over cardio.

There’s a common misperception that resistance training can’t work your cardiovascular system, but ask anyone who’s ever performed a 20-rep set of squats if his heart rate is elevated. It will be.

Technically speaking, anything that elevates your heart rate is “cardio.” Traditional steady-state cardio (think running a 5K, using the elliptical machine, or doing step aerobics) can be beneficial in terms of fat loss -- at least for a while. But your body adapts to any stress placed on it. Over time, the work required to, say, run a 5K will decrease as your fitness improves. Diminishing returns kicks in. What once took 20 minutes to burn X number of calories will take 30 minutes, and then 40 minutes and so on.

With weights, on the other hand, you can stave off this effect by varying your exercises to keep your body guessing. You can change things up by adding resistance, decreasing rest time, increasing the number of reps you do or changing the order of your exercises. All of these things prevent your body from hitting a plateau, boosting your ability to burn fat.

Lifting weights also increases your lean muscle mass, which further increases metabolism at rest. That means you’ll be burning more calories throughout the day

How Long Does it Take to Lose Weight?

Success is awesome... but it takes TIME!

People are impatient.

I’m guilty of that myself.

In the modern society, we’ve come to expect quick fix solutions, and are often unwilling to put in the time and effort required to achieve results.
If something is too hard or takes too long, chances are we’ll move on to something else.

Unfortunately, weight loss is one of those things that is both difficult and takes a long time.

How Long Does it Take to Lose Weight?

I get a lot of questions in comments and emails about how long it actually takes to lose body fat.

Many people think they can lose a significant amount of fat in just a few weeks.
This is simply not possible.

To lose fat, one must be in a negative energy balance, and body fat contains a vast amount of energy. A pound of body fat contains 3.500 calories, while a kilogram of body fat has 7.700 calories.

I’m definitely not a fan of calorie counting, because certain changes in food selection often lead to automatic weight loss. However, a calorie deficit is still required to lose weight. The first law of thermodynamics says so.

When you start to eat healthier and start working out, a deficit of 500 to 1000 calories per day is an ambitious goal.

To show you how quickly this may lead to weight loss in the real world, I’m going to do a bit of math.

A Deficit of 500 Calories Per Day

If you have 30 pounds to lose, it will take: (30lbs*3500cal/lbs)/(500cal/day) = 210 days or 7 months.

If you have 100 pounds to lose, it will take: (100*3500cal/lbs)/(500cal/day) = 700 days, or 1 year and 11 months.

A deficit of 500 calories leads to a pound of body fat lost each week.

A Deficit of 1000 Calories Per Day

30 pounds: (30lbs*3500cal/lbs)/(1000cal/day) = 105 days or 3 and a half months.

100 pounds: (100*3500cal/lbs)/(1000cal/day) = 350 days, or 11 and a half months.

A deficit of 1000 calories leads to two pounds of body fat lost each week.

A Simple Formula:

Multiply the amount of weight (in pounds) you want to lose by 3.500, and divide by the calorie deficit you think you’re going to achieve. This is the time (in days) it will take you to lose weight, if you’re very strict on your diet, every day.

This is only a simple estimate, by the way. Your mileage may vary.

Think Months and Years, not Days and Weeks

When you look at those time frames, you start to appreciate how unrealistic quick fix “diets” are for most people.

You also start to understand how incredibly unsuccessful people are going to be if they expect to lose weight in a short amount of time.

The fact is that it can take months and years. The only weight you’re going to lose in a few days or weeks is water weight and a very tiny amount of body fat.
Now there are exceptions to this, of course. There are people who have been able to lose over 100 pounds in a single year, but this is extremely rare.

Then there are others who lose fat much slower than that, despite being very strict to themselves when it comes to eating healthy and exercising.

Don’t Focus on The Scale Too Much

There is a lot more in the body than just fat. There are organs, skin, bones and muscle as well, and muscles tend to grow larger when being pushed to their limits during exercise.

This is why I recommend that people don’t focus on the scale too much. Even if your weight goes down slowly, that doesn’t mean you aren’t losing fat, because you may be gaining muscle instead.

Given how incredibly long this takes, it is really impossible to get a “quick fix”. You must be in it for the long haul, and a lifestyle change is the only permanent way to achieve long term success.

Losing weight is a marathon, not a sprint, and the sooner you accept that, the sooner you will be successful.

Cardio Exercises at Home

Written by Sam · Filed Under Workouts & Training  864 views

If you’re like me, you probably find yourself strapped for time when it comes to workouts. And let’s face it, life is hectic.

This is why home workout routines have come in handy over the years. A lot of people avoid home workouts because they think they’re less effective. And I’ll admit, a lot of stuff out there is pretty weak. But when done right, home workouts can be just as intense as the gym.

This article reviews some of the best at-home full-body cardio exercises and fitness options. Remember, you can do a lot more than going for a walk or run!

Cardio Exercises at Home – Easy Options

Like I said, there’s a lot more you can do at home than just going for a walk or run. But that said, don’t throw these options out altogether. If you have the time, going for a 30-minute walk or run can burn a ton of calories and energize your day.

Jumping Rope

Jumping rope is super effective and burns a ton of fat and calories in very little time. What’s also great about jumping rope is that it’s a total body workout. You’re engaging your upper and lower body, and by engaging your core muscles, you can also get a decent core workout in there.

For a great jump rope workout, I highly recommend the LCD Digital Jump Rope. It’s great for tracking your progress and keeping you on track with your goals of staying toned.

The best part of jumping rope is that interval training is naturally a part of it. You can mimic my High Intensity Interval Training routine with the jump rope.

Exercise Ball

Exercise balls are probably one of the most versatile pieces of home fitness equipment. You can get a great ab and core workout with this one item. You can also use it in a number of leg exercises or make your upper body workouts more challenging. Here is a full exercise ball ab workout

Here’s a great exercise ball package that includes a pump and a DVD with a ton of home exercises – Xercise Ball Package With DVD And Pump.

Toning Bands

Toning tubes and stretch bands can be incorporated into nearly any exercise, and they’re highly effective at adding variable levels of resistance in a muscle toning routine. You can go for lighter resistance with these Latex Stretch Bands or add on the pump with these Adjustable Resistance Toning Tubes. You can check out my Home Workout No Equipment article for ideas of using these cables.

Cardio Exercises at Home – Taking Things to the Next Level

If you’re looking to take things up a notch, or you’re moving your workouts from the gym to your home, then you should consider one of these great at-home options:

P90X

P90X is by far one of the most effective at-home fitness programs. It’s super intense and some of the workout can be fit in to a 30-60 minute window. Tons of celebrities have had amazing results with this program. Click here to check it out – P90X.

Hip Hop Abs

This is another popular ones, and for good reason. This is an innovative way to incorporate some intense ab workouts into your day and have some fun at the same time. Click here for more info – Hip Hop Abs.

Insanity Workout

This one isn’t for beginners, but don’t be scared to jump in to soon. This is an intense, full-body conditioning and fitness program that will get you ripped and toned in just 60 days! Check it out here – Insanity Workout

Cardio Exercises at Home – Conclusion

Any of these options are effective at getting you burning calories and feeling in shape. Remember, it all depends on your own goals and the amount of time you can commit. If you want to track your fitness progress through any of these exercises, consider investing in this Omron Heart Rate Monitor. It can help get you feeling motivated!

Have any questions or feedback about cardio exercises at home? Please leave a comment below…

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