Better Eating Habits To Lose Weight Naturally

 Fitness, Health  Comments Off on Better Eating Habits To Lose Weight Naturally
Oct 042017

It such an amazement how an individual can gain weight very fast but it becomes difficult to shed off those excess calories. But did you even know that there are a dozen ways to lose that weight that has become a pain in the neck by natural ways? All you have to do is to change your lifestyle and reduce the food that contains bad calories.

eat healthy to lose weight

Have you been wondering what to eat to lose weight naturally?  Then there are few important foods you should consider.


Proteins have been proven by science to help in metabolism. Apart from metabolizing, proteins have a tendency of making you feel full and satisfied. The best property of proteins is, they are not stored by the body even if they are ingested in excess.
It is advisable to consume more of the proteins than carbohydrates. If you did not know carbohydrates are stored in the body when consumed in excess. The excess carbohydrates are converted into fats which then stored under your skin and on vital body organs.
Do not eliminate your carbohydrates but reduce its amount and increase the protein ratio, you will still have the required energy needed for daily activities.


This might sound out of place but yes! water will surely help you lose those calories whether you believe it or not. Try taking the required amount of water on a daily basis especially 30 minutes before meals this water will make your stomach fuller and this will result in you taking little amounts of food.


Many people consider this type of food as not beneficial to the body but you will be surprised to know apart from it making you full, it will also slow down digestion which will eventually reduce cholesterol levels. Fiber can be found in various vegetables and fruits.
Try eating fruits during snack time to ensure you do not consume those snacks that contain a lot of sugars and calories which will result in you adding more weight.

Green Tea:

This flavored tea has become popular in the recent years for its health benefits. It does contain antioxidants which stimulate the production of hormones responsible for converting stored fat in the body into energy which is then utilized by the body.
Since this tea contains less caffeine and more health benefits it will be good to supplement your normal tea to this beverage if you really want to shed the excess weight.

Spicy Foods:

Spices such as chilies and cayenne are good in metabolism and they will also reduce those cravings that have become an addiction. It will disciple you to eat only when the need arises.

Foods Rich in Good Cholesterol:

Coconut oil is one of those oils that are safe to use in your cooking or dressings because it contains the good cholesterol that is not stored in your body. It is utilized in your body almost immediately absorption takes place.

Avoid Processed Food:

Most processed foods are full of unwanted and unnecessary sugars and fats which gets absorbed by your body to be stored which leads to more weight gain. You should try cooking your own food so as to regulate the amount of everything you eat.
There you are, these are just but a few of foods you can eat to reduce weight, there are plenty more you can find at You do not have to consume those weight loss pills when you have cheaper and natural ways to lose weight and at the same time stay healthy.

Boost Testosterone With High Intensity Interval Training

 Fitness, Health, Supplements  Comments Off on Boost Testosterone With High Intensity Interval Training
Feb 122017

boost testosterone with HIIT


I’ll be honest, the first time I heard the phrase “high intensity interval training”,  I automatically had visions of having to spend hours of time sweating and killing myself working out, and so I promptly rejected this idea.  Maybe some of you are thinking the same thing.

Let me help put your mind at ease and shed some light on this seemingly offensive phrase.

What is High Intensity Interval Training?

High Intensity Interval Training (HIIT) Definition:  a testosterone boosting and fat burning exercise strategy that involves alternating periods of short intense anaerobic exercise with short recovery periods.  A HIIT work out should last anywhere between 8 minutes and 22 minutes, and you only do them 3-4 times per week.

You do specific, intense, testosterone boosting and fat burning movements or exercises anywhere from 20 seconds to 1 minute.  Then you rest – usually from 20 seconds to 1 minute, and then repeat the pattern for a designated number of sets.  The time for specific exercises and resting as well as the number of sets are all based on the specific program you’re following, your current state of physical shape, etc.

Not bad, right?  Who doesn’t have between 8-22 minutes a day a few days a week?  Even I was able to get onboard with this now!

HIIT Benefits

Okay, you’ve got the 8-22 minutes, but you still may be wondering why HIIT is beneficial to you.

In a nutshell, these are the FACTS on why HIIT is beneficial to you:

  • You will boost your testosterone levels like crazy
  • You will burn at least 450% more body fat vs. regular cardio in a much shorter amount of time
  • You will stimulate your body’s own production of human growth hormone levels (HGH)
  • You will lose fat weight and gain lean muscle mass
  • You will increase your metabolism like never before
  • You will slow the aging process

Guys, no matter how you slice it, those are some amazing life giving and life changing benefits!  Then take it a step further and look at all the sub-benefits under each one of those bullets, and the list becomes HUGE!

What About Countless Hours Doing Cardio?

Here’s the thing, the old advice of doing long, hard, chronic cardio (treadmill, Stairmaster, elliptical, etc.) is dead now.

In fact, as more research comes out, we’re finding out that the old cardio way can actually be UNHEALTHY and literally bad for you.

FACTS about the old cardio way:

  • Decreases testosterone levels
  • Increases cortisol production
  • Weakens the immune system
  • Stunts gains in lean body mass
  • Stunts strength gains
  • Decreases T3 hormone (fat burning hormone) production
  • Damages your heart, joint, and back
  • Makes your entire body age faster
  • Causes oxidative damage and a flood of free radicals to the body
  • Causes your body to actually store fat rather than burn it off
  • Causes you to age faster
  • Causes you to gain weight over the long term vs. lose weight

Natural Testosterone Boosters

In addition to implementing a HIIT strategy to your workout routine, you might also want to think about adding a natural testosterone booster supplement to your diet.  It’s one of the easiest things you can do to help keep your testosterone levels healthy.  If you’re looking for the best testosterone supplements, then you need to do a little research.

One of the best resources available for info on ingredients, prices, dosages, and best boosters would be

Rest and Sleep Muscle Building

 Fitness  Comments Off on Rest and Sleep Muscle Building
Apr 162016

The Importance of Rest and Sleep in Muscle Building

Rest for bodybuildingThere are a few VERY important factors that every weight trainer must follow to gain weight and build muscle mass fast.

Some of the more obvious ones are a proper workout routine, diet, supplements, and hard work.

Every so often I’ll get an e-mail from someone who claims he or she has applied each of those key factors for many weeks and still say they have trouble trying to gain weight and build muscle fast.

One of the lesser known but very important factors to build muscle fast in record time is something that most people just plain don’t get enough of these days: sleep and rest.

I read an article recently saying that the average person gets less than 7 hours of sleep per night. Whether you are a hard gainer of not, getting at least 7 hours of sleep per night is absolutely critical, preferably 8 or more.

Here is a simplified form of how your muscles grow and why sleep is so important:

First, while you are in the gym lifting weights, you are actually tearing tiny muscle tissues as you perform the exercises.

When you eat your food, the protein serves as the repair tool for your muscle tissue. However, your body only begins to use the protein and the rest of the nutrients to repair your muscles when you are resting or asleep.

That means, if you don’t get enough sleep, your body doesn’t have enough time to recover your muscles fully, and when you begin your next workout you won’t be 100% recovered, which means you won’t get maximum results from your workouts.

In addition, when you are following a hardcore muscle mass building workout program, it is HIGHLY suggested to get an extra hour of sleep each night for the last month of your program.

If getting enough sleep every night is difficult to do, then try to at least take a couple 20 minute naps whenever possible throughout your day.

Remember, if your goal is to gain weight and build muscle fast, it is always better to rest throughout the day as much as possible. That means if you can walk rather then run, do so. If you can sit rather then stand, do so, and so on.

The more rest you give your body in-between workouts, the more you give it time to properly repair itself, and the better results you will get.

Take Muscle Building Supplements

While we agreed rest and sleep done properly help the body develop muscle mass and power, it should be known that you must well take muscle building supplements designed to complements your sleep, workouts and nutrition.

The Best Home Gym Exercises To Do Without Breaking a Sweat

 Fitness  Comments Off on The Best Home Gym Exercises To Do Without Breaking a Sweat
Mar 082016

Once you have a home gym machine, you will access to a wide variety of exercises, taking up the smallest amount of space. The type of exercises that you will be able to do will mainly depend on the type of model of a home gym that you have, but most home gyms enable workouts for all the major muscle groups.

When you are thinking about your home gym workout, you need to carefully think about the exercise that you are doing. There are various types of exercises that you can do depending on what you want. If you are looking for the best home gym exercises to do without breaking a sweat. Here are a few exercises that you can do.

Upper Back Exercises

This is a nice simple type of exercise that you can do, especially if you spend most of you day seated in the office, which usually leads to muscular imbalance. There are simple exercises that can help you to strengthen your upper back.

You can do the lat pulldown and the seated row. These type of easy exercises mainly concentrate on the muscle between your chest and back muscles. You don’t have to strain much when it comes to doing this type of workout.

Chest Exercises

If you have a home gym model that has a chest press feature, then you can do simple chest exercises. The right kind of chest exercise usually works on the pectoral muscles, which are responsible for proper breathing.

Various home-gym resistance training gyms will come with an adjustable bench. The bench allows you to work on your pectoral muscles. This is usually done at an inclined position so that you can work your upper chest, and at a decline position so as to work on your lower pectoral muscle.

Abdominal Workouts

Depending on the type of home gym equipment that you have, the type of abdominal workouts you do will vary. Different types of home gyms come with adjustable benches, which will let you choose the type of abdominal workouts you can do. Abdominal workouts are ideal for you and do not require much effort.

There are many types of home gym exercises to do without breaking a sweat. The exercises will allow you to stay in fit and healthy without having to do the heavy lifting and getting very tired. At the end of the day, you will achieve what you are looking for.