get_in_shape

Simple Eating Plan To Lose Weight

 

Planning to lose weight? The first thing you’ll be looking for is a reliable diet plan and there are literally hundreds of them filling the world today. You’ll find fad diets, celebrity diets, and paleo-diets that all sound like hogwash – and they are. Instead, just follow this simple eating plan to lose weight, build muscle, or just stay healthy. Don’t worry – it’s backed by scientific research to be true!

Eating Way Too Much Fats

Fad diets are killing people. Too many of them suggest you need to load up on fats in order to burn something when working out. Unfortunately, this is a lot of nonsense and basic science can disprove it too.

Remember that fats contain a high amount of calories. You don’t have to count calories strictly but the basic idea is to eat fewer calories than you actually burn off during exercise to keep yourself at the regulated calorie-per-day standard.

This then leads to the next part which is getting calories from the right sources.

Carbohydrates are Important!

Too many diets suggest eating less and less carbohydrates. This is severely wrong and unhealthy. Carbohydrates are there to give your body energy to function properly and without carbs you’d be exhausted and in pain.

As a matter of fact, it is suggested that 45% to 65% of your daily calorie-intake should come from carbohydrates!

With the right amount of carbohydrates you’ll be burning fat efficiently post-workout and all through the night as you sleep.

Protein Before Working Out

Protein,

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workout

4 Jason Ferruggia Workout Tips To Build Big Muscles

 

Ever wanted to get big muscles but didn’t know where to start? If you’ve been following The Renegade Diet Plan then you’re already on the right path. But a diet isn’t enough – you need to spend time at the gym. With that in mind here are Jason Ferruggia workout tips to help you build big muscles!

Spend Time at the Gym

It’s true that you don’t necessarily have to kill yourself working out for an hour at the gym but Jason Ferruggia does suggest at least pushing up to thirty minutes. You want to really put those muscles to work so that they can grow during the recovery period and that will take some time.

However, if you only got fifteen to twenty minutes to lift those weights then don’t force yourself to break your schedule. You can do your cardio in the morning, go to work, and then spend twenty to thirty minutes weight lifting and bodyweight exercises on your way back home.

Don’t waste time at the gym either. A lot of men and women waste time chatting or fiddling with their devices instead of working out.

Biceps, Chest, and Abs

For biceps, Jason Ferruggia suggests trying different variations of dumbbell curls and chin-ups, with the latter more appropriate for newbies still getting used to the routine. You might want to avoid straight bar routines since they could injure your wrists as well as your elbows.

For your chest, nothing can beat the simplicity and efficiency of push-ups. However, as you get bigger and stronger you need to add some load to it.

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losing_weight

The Science Behind The Renegade Diet Plan – How It Works

 

If you’ve been following the news lately regarding diets and workouts then you will have heard of Jason Ferruggia and The Renegade Diet Plan that has become so successful. It is one of the cornerstones of many other diet and workout plans and this is all mostly because of the extensive research behind it.

Low-Carb Diets Do Not Work

One of the first things you’ll learn from The Renegade Diet Plan is that low-carb diets shouldn’t be followed at all, simply because they don’t work. The body can in fact get weaker without carbohydrates. As a matter of fact, studies show that you need carbohydrates to lose weight, fight diseases, and remain energized through the day.

Carbohydrates also play a big role in your metabolism. Studies have recently shown that the body actually burns more fatty acids during sleep than during the day. For the longest time people thought you shouldn’t eat heavy meals at night but now studies are showing the opposite – you need carbs and they are most useful before dinner.

Eating Breakfast Doesn’t Do Much

For decades – perhaps even centuries – people have always believed that breakfast is the most important meal of the day and that dinner needs to be light or even skipped at times. As mentioned above, dinner actually plays a big role in weight loss and energy while breakfast, as it turns out, may not.

Newer studies show that breakfast isn’t as important as it claims to be. A few case studies pitted people who ate breakfast from those who didn’t and over a long period of time studied whether or not one group lost more weight than the other.

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Renegade Diet

The Renegade Diet – Review of Jason Ferruggia’s Diet Plan

 

If you want to lose weight, build muscle, or both then it is very likely that you’ve tried every protein shake, every diet program advertised, or have taken multitudes of supplements that just don’t seem to work. Well don’t lose hope because all of these are doing things wrong and it’s time to start with The Renegade Diet, the only diet plan that is scientifically proven to be effective and safe.

What is the Renegade Diet?

If you haven’t heard of Jason Ferruggia and his diet plan, The Renegade Diet, then you’ll be in for a surprise. It’s the same diet plan used by the editorial director of Livestrong, Adam Bornstein, and a National Level Strongman Competitor, Chase Karnes. It’s that good!

But it is also very different. This isn’t a fad diet that makes you count calories, eat a large breakfast, or keep a low-carb menu. As a matter of fact, the Renegade Diet is anti-low carb! The idea that not eating a lot of carbohydrates is good for you is completely wrong! You need carbs to stay energetic and alive and the Renegade Diet works on this principle.

It even allows you to eat all the food you want. You don’t have to say goodbye to pizza and beer. It’s not about limiting your choices but about proper timing and a good workout to get the most out of what you eat.

How Does It Work?

So how does this system work? The basic idea is to skip breakfast, focus on “energy” food like protein and fats before working out, and then carbohydrates for dinner to boost the body’s fat burning capabilities during sleep.

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Muscle Gaining Secrets 2.0

Muscle Gaining Secrets 2.0 Review

 

Muscle building isn’t easy. Just take a look around your gym sometime. How many guys do you see that have changed much from what they looked like a year ago? Probably not many, if any at all. With all the magazines, articles, books, dvd’s and more, you would think everyone who is trying to add slabs of ripped muscle to their body would have no trouble doing so. Unfortunately, that’s just not the case.

And the plight of the naturally (very) skinny guys is even worse. While most of the magazine and book training routines don’t work well for most guys looking to get bigger, they are even worse for the skinniest among us. This just leads to frustration, confusion and eventually giving up, or turning to performance enhancing drugs.

But, it doesn’t have to be that way. Skinny guys really can transform their physiques and add ten, twenty, even thirty or more pounds of rock hard muscle mass and get massive pecs, rounded shoulders and bigger biceps. The key is the right information. Well, that and some seriously intense hard work. But if you want to add muscle, you’re probably already working hard. Now you just have to work right, too.

So let’s explore some of the strategies and obstacles with regard to skinny guys and muscle building by diving into Muscle Gaining Secrets, a training program put together by Jason Ferruggia, personal trainer and fitness author.

Who Is The Author Of Muscle Gaining Secrets 2.0?

Jason is a very in demand muscle building master as well as strength and conditioning specialist.

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Interval Training

Use Interval Training To Get Rid Of Excess Belly Fat

 

Most people think that if you eat less and get a minimum of 30 minutes of cardio exercise in on a daily basis, then fat deposits will magically disappear from your belly. Unfortunately, there’s more to slimming down around the midsection than most people realize. Don’t get me wrong, cardiovascular exercises are fantastic when it comes to restoring your body to good health or maintaining it, for that matter. But the sad truth is that visceral belly fat is stubborn and difficult to target unless you are willing to mix it up.

To remove excess belly fat, it’s time to change your workout routine. The reason that many workout routines don’t work very well when it comes to the midsection is that belly fat actually lies deep within the body. When exercises are done at a steady rate, they never access this region of your body and tap into its stored energy. Fitness experts are encouraging their clients to switch to interval training when their clients are fighting the Battle of the Bulge.

When you incorporate interval training into your workouts, you are still doing cardiovascular exercises. It’s important to include these exercises that raise your heartbeat if you really want to drop the pounds. The difference is that during interval training sessions, you alternate bursts of activity with a lowered rate of motion and even rest. The good news is that you can continue to do your favorite cardio workout such as running, biking, or jogging, but simply kick it up a notch for short periods of time.

A good interval training and muscle gaining program means that for short periods you’ll exert yourself to the Max.

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mi40x-video

Mi40x Review: Ben Pakulski’s Workout Program Revealed

 

MI40x is a new muscle building program put together by Ben Pakulski. My general rule has been that most of the information regarding the workouts of pro bodybuilders doesn’t apply to the ordinary trainee.

Most. Not all. Ben Pakulski and his MI40x workout program is one of the exceptions to the rule. Ben Pakulski is a top professional bodybuilder from Canada, who also happens to be a trainer.

I have to admit, the fact that MI40x was coming from a pro bodybuilding was a big negative for me. If I had to pick one thing that turned me off about the program, this would be it. I may not have even looked at it but it was recommended by a friend of mine. But after looking into Ben and the program, Ben Pakulski is not your typical pro bodybuilder who performs the same old crazy workouts that only work for the genetically advantaged.

So what IS Mi40x anyway? Besides being a strange name for a muscle building program.

40 stands for the number of days in the program (40 days), the amount of time in a set (40 seconds), the rest between sets (40 seconds), and the number of exercises used in constructing this muscle building protocol.

Two important things in that sentence stood out for me that made me think this program had a lot of potential.

The first is that Ben Pakulski focuses on the amount of time the muscle is under tension. The concept of time under tension for the working muscle is crucial for building muscle mass.

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fitness

Tips For Creating An Effective Fitness Routine

 

It is insufficient to just become dedicated to working out, it is necessary that you have a sound fitness regimen in place, or your efforts will fail to get you the results you desire. If you happen to be among those doing not have information, you may be frustrated by your lack of favorable outcomes as much as this point. If you want to maximize your exercise regimen, you have to craft a concentrated exercise and follow it. With that stated, let’s go over a couple of pointers that should assist you out.

Become More Familiar With Your Body’s Messages

The majority of effective exercise programs need to be tailored to the user, and this is something a great deal of people overlook. Following exactly what others are doing doesn’t work since eventually it is not something specifically suited for your body.

You have to take a look at what your body is informing you initially before progressing. Perhaps you are unable to carry out bench presses due to a health condition, however chest presses work just great. Why not change it with something that is simpler on the body, however still assists you achieve your objectives like dumbbell bench presses? By paying attention to your body and doing the chest presses with dumbbells, you will accomplish much better results.

Quality Vs. Quantity

If you are looking to produce an individualized physical fitness regimen, you have to be clear about your objectives. You may wish to acquire muscle or drop weight – or both. If these are the objectives you want,

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Yoga Burn (Her Yoga Secrets)

Yoga Burn Review – Is Zoe Bray-Cotton’s Yoga Program Worth It?

 

Welcome to my Yoga Burn System Review – a Yoga program created by Zoe Bray-Cotton. It’s also known as “Her Yoga Secrets” which is the same program.

What Is Yoga Burn (Her Yoga Secrets) All About?

Yoga Burn is a 12 week yoga system. It has been designed specifically for women to burn fat, lose weight and get energized. Yoga Burn is a physical and digital, fully downloadable body shaping program.

It is available at all times through any laptop computer, desktop computer or mobile device. What really makes the Yoga Burn program so effective and unique is its 3 phase strategic approach to healthy and natural weight loss by specifically addressing the challenges and needs that regular women face when they are trying to reshape their bodies, lose weight and feel confident. The unique 3-phase approach offered by Yoga Burn is called Dynamic Sequencing. Below you will be able to learn more about it.

>>Visit The Official Site here, HerYogaSecrets.com

An Introduction To Zoe Bray-Cotton

The creator of this program is Zoe Bray-Cotton, a female fitness expert, certified personal trainer and certified yoga instructor. Zoe has experience teaching all styles and forms of Yoga for more than a decade in some of North America’s most renowned and well-known Yoga Studios and gyms. She has created the Yoga Burn program specifically for women.

How Yoga Burn Works

Dynamic Sequencing is the key to what makes the Yoga Burn program so successful. It is the Dynamic Sequencing approach that is used by the Yoga Burn program that teaches you how to perform every movement properly and then continues adapting and increasing the challenge right when your body begins getting use to the routine.

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Relaxed Woman

Discover How Stress And Sleep Prevent Women From Losing Weight

 

Excessive stress and a lack of sleep will sabotage even the best efforts at fat loss. Millions of women who try to lose weight, often reach a point where no matter what they do; their efforts seem negligible and don’t bear fruit.

Featured Video: How to Meditate at Night – Lose Weight, Reduce Stress, Sleep Better

They have reached a plateau and they have no idea why. There is a limit as to how much you can clean up and cut your calories. You also can’t train like an Olympian just to lose a few pounds. It has to be easier… and it is.

One of the causes of weight gain is stress. Being stressed out all the time causes mental and physical conditions in the body that make it more prone to gaining weight. There is of course the issue of calorie consumption. However, if you have your calories under control and you are eating right, then you must get your stress under control.

When you are stressed out, your body secretes a hormone called cortisol from the adrenal glands. This hormone helps to regulate blood pressure and also provides the body with energy. Cortisol also stimulates the release of insulin and this has a direct effect on fat storage. Herein, lays the problem.

When you are overly stressed out, more cortisol is released and this will result in hunger cravings where you crave carbohydrates. Consuming food will see a spike in insulin levels and this will lead to fat storage.

So, cortisol indirectly makes you fat. It is imperative that you control your stress levels so that you can lose weight more effectively.

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