Time to Get a Plan Together
Instead of waiting until January 1st to put some half assed plan together, get something ready now that will have you in the best position to get rid of that extra body fat. As I have always told my clients if you do not have a plan you plan to fail, especially if your goal is fat loss. Having a clear vision of what your goal is and knowing exactly what you need to do ahead of time takes out all the guess work and only relies on one thing….Your effort. So here are three of my favorites to include to help you with your fat loss goals for the new year.
Walking– Yes I said it. The most boring but simple thing you can add to any training routine to help get those extra pounds off. Walking can also have many variables to it as well which I like. For example, depending on your fitness level you can add extra 30 minute walking sessions at the end of workouts like an extended cool down, or put up the incline on the tredmill, throw a weighted vest on, and simulate a hike through the woods.
Weighted Carries– This exercise is a total body blaster without a doubt. After a solid weight training session add 5-7 sets of weighted carries. You can do 60 seconds on and 60 seconds rest as one set. If you have never done these before either load up a hex bar or just grab some dumbells and walk from one side of the gym to the other, going back and forth until your 60 seconds expire. Doing this will not only do wonders for dropping body fat but it will also help increase you strength over time as well.
Active Rest Between Sets– What “active rest” is considered between sets is almost like a super set for those that may be familiar. Active rest would be anything done in between your main working sets to keep your heart rate up and the pace of your workout. For example, on a leg day you could throw in hanging leg raises or some type of abdominal exercise in between each set. Or on a shoulder day do light weight lateral raises in between all main sets.
This list is clearly not the end all be all of exercises you can perform to cut fat, I just find these easiest to incorporate into a routine, and also love the walking for keeping it lower impact on the hips and knees. If you have any questions regarding workout routines feel free to contact us below.
What is GW501516?
GW501516 is a sarm, or selective androgen receptor modulator. For a more detailed description on sarms in general, click here.
What Does It Do?
GW501516 has one main responsibility once ingested in our bodies. Once broken down GW501516 causes our PPAR receptors (peroxisome proliferator activated receptor) to become heightened and more active. These specific receptors cause an increase in lipolysis, which is our bodies’ ability to take stored fat and use it as an energy source. This is huge when it comes to losing body fat obviously, but this will also cause a great increase in endurance and energy. Fat is a phenomenal energy source, so by using it up more efficiently your endurance will go through the roof!
Is It Safe?
Simply put, make no mistake GW501516 is still considered a research chemical. Even thou it has shown great success for many people some have still stayed away from it due to a study that was done a few years ago involving rats. In the study the rats were given GW and after a period of time these rats were getting cancer, which sounds awful! But what was failed to be mentioned was that the rats were given extremely high doses. When a normal dose for a human is 30mg a day and you give a rat more than this, negative side effects of all kinds should be expected to happen. In fact anything synthetic would in general give someone bad side effects if they decided to take 100x more than a regular dose. In fact, forget cancer. In a lot of cases you may drop dead from something like that.
Where Can You Get It?
Online there are many different places you can purchase GW501516. If you search the chemical name many different companies will come up. I prefer the Chem Tech Labs version, which is known as GWXT. This product also has HMB included, which is a derivative of the amino acid Leucine, that helps maintain lean muscle mass while dieting. Additionally included in GWXT is T2 for supporting healthy thyroid production. A slow thyroid can absolutely cripple weight loss efforts so having T2 in their is very helpful. If you are following a relatively good diet I can say that you will lose body fat no question about it. We have had many success stories thus far. But, the real key is understanding that you do not want to rely on GW to do the work for you. To get the results you truly want you still need to put the time in at the gym and eat clean. If you have any questions on how to make it happen please contact us below.
Here is a great recipe I stumbled upon that is low carb and absolutely delicious! Check it out.
- 3 cups cauliflower florets
- 3 tablespoons avocado oil
- Sea salt to taste
- Black pepper to taste
- 8-12 peppers of your choice (We used jalapenos and sweet peppers.)
- 1/2 cup Frank’s Red Hot Sauce
- 1/2 cup Primal Kitchen Ranch Dressing, plus more for drizzling
- 1/2 cup sliced green onions, plus more for garnish
- 4 slices bacon, cooked crispy and diced
- 3 cups shredded chicken, cooked
- Ensure you have your shredded chicken and bacon prepared.
Preheat oven to 450º F.
- In a mixing bowl, toss cauliflower florets with avocado oil, and season with salt and pepper liberally
- Spread evenly on a parchment lined baking sheet, and bake until tender and lightly brown, 20-25 minutes.
- While roasting your cauliflower, cut your peppers in half, and remove all the seeds.
- Reduce your oven temperature to 350º F.
- In that same mixing bowl, stir together hot sauce, ranch, green onions, and bacon until combined.
- Toss shredded chicken and roasted cauliflower in hot sauce and ranch mixture until incorporated.
- Spoon your buffalo ranch chicken inside of every pepper, and place stuffed peppers on a parchment-lined baking sheet.
- Place in oven and bake for 25 minutes, and then remove.
- Let cool for 10 minutes, then drizzle with ranch and garnish with more green onions and any leftover bacon crumbles.
SlimKit for Her was specifically designed for women to address key areas of weight and fat loss all provided in one convenient package! Containing three of MuscleSport’s most popular For Her series products (Detox for Her, FemmeBurn for Her, and LipoSlim for Her), SlimKit will help your incinerate fat, detox and cleanse, and boost metabolism. Let’s take a deeper look at each one to understand exactly what they do.
Detox for Her – Toxins can build up in the body as a result of many factors. Even healthy activities such as exercising and dieting can lead to toxin accumulation, as each creates their own unique set of demands. In the process of meeting those demands, things like free radicals, heavy metals, or synthetics can accrue. While the human body does have the capacity to stay regular and remove these substances, that doesn’t mean it couldn’t use a little help. Detox for Her is a full body cleansing matrix designed to be a hired marshals service for your body – to round up all the irritants that shouldn’t be where they are, and get them out of there.
FemmeBurn for Her – A highly-effective and clinically-dosed thermogenic fat burner that is formulated to fit the needs of HER metabolism and biochemistry. FemmeBurn for Her was designed to deliver the highest thermogenic and fat burning results to a woman’s specific health and fitness goals. But that’s not all, FemmeBurn for Her can also help to regulate estrogen at the receptor level which will help to alleviate fat in those difficult areas, such as the booty, legs, lower back, and abs!
Liposlim for Her – We’ve all heard the term “good fats,” but what exactly are they? To put it simply, the good fats are the ones that help to burn the bad fats, which can build up as a result of poor nutrition, lack of appropriate exercise, and other factors. The best fats are typically only found in very small quantities in food, and that is exactly why Liposlim for Her has isolated a profile of great fatty acids to vastly improve fat-burning capacity and overall health. Dieting is truly a complex art. Although with supplements like Liposlim for Her , they can be drastically simplified. There is no need for a diet to work against anyone, and reducing fat or calorie intake is certainly a valid approach, but without the healthy fats found in Liposlim for Her , getting 6-pack abs becomes a lot more difficult.
I would highly recommend this product to any female looking to get a jump start on their weight loss goals. Of course this goes without saying but even thou this kit can increase your metabolism, it does NOT mean you can slack on your meal plan. Be sure to have a solid plan of action in place to go with this program to really maximize your results. For assistance in setting up a plan please feel free to contact us below!
What is Turmeric?
Turmeric is actually a root grown in the ground that is orange and yellow in color and is full of health benefits. The key to turmeric is curcumin, which is a compound contained in turmeric root that is a super antioxidant. Here are a list of the benefits…
- Anti-Inflammatory- Curcumin has shown to reduce chronic inflammation and pain in the body. Taken at the right dosage, curcumin has even been used as a natural alternative to pain medication due to it being non addictive.
- Lower blood sugar- Curcumin has great benefits for type two diabetics in that it can help keep blood sugar more stable throughout the day.
- Anti Cancer- Test subjects that supplemented with curcumin have shown a decrease in tumor size and even cell apoptosis.
- Enhances Recovery Post Workout– Since strength training and other strenuous physical activity causes minor tears in muscle fibers and inflammation, curcumin causes quicker recovery from exercise because of its anti inflammatory benefits.
- Brain Health- Curcumin has shown to cause a release in what are known as macrophages, which are cells that can destroy abnormal protein structures that are in part responsible for cognitive decline.
What is the best way to take Turmeric?
Turmeric can be taken in various ways orally, whether that be the dried powder form used in a smoothie or juice, or in a more concentrated capsule form. One of the best ways to supplement with turmeric is with black pepper, or piperine. Black pepper extract, also known as piperine, has shown to increase the absorption rate of turmeric by as much as 300%, so this is definitely important if you want to get the most benefit. I would look for a capsule form of this product to avoid the mess the powder can cause, and make sure that the curcumin has the piperine in their as well for absorption benefit. One last thing to mention here, when buying curcumin pay attention to the actual percentage yield of curcumin in your dose! The percentages can range between 30 and 95 percent, with 95 percent being the best I would go for that so you do not have to use as much. Most people do not pay any attention to this detail when purchasing and end up buying junk.
You will notice that I have been using turmeric and curcumin interchangeably throughout this post. Just remember turmeric is the root itself, while curcumin is the active ingredient contained in the root with the above mentioned benefits. This being the case some folks will buy actual turmeric root at the grocery store and juice it, or grind it up into a powder. I find the best way for myself is to buy the capsules with a better yield of curcumin in them to avoid all the extra leg work, but to each his own here. Whichever way you prefer is all relative really. Just know the rule of thumb is that turmeric root itself contains between 5-15% curcumin per 1000mg or 1 gram. This will play a role as well when it comes to figuring out the dosage you want.
The proper dosing is a wide range when it comes to curcumin. You will hear anywhere between 1000mg all the way up to 5000mg depending on the situation. Personally I take 1000mg daily monday thru friday as a maintenance dose. Keeps my inflammation at bay and aids my immune system this time of year, which by the way is another benefit I forgot to mention…Curcumin is an immune booster too.
Things to Consider
I would recommend doing a little more research if you are taking curcumin for any specific reason such as type 2 diabetes or cancer. Also curcumin can thin the blood and inhibit iron absorption so keep this in mind as well when supplementing. I always use the premise less is more. Mega dosing something deemed beneficial can turn up negative, hence the old too much of a good thing quote. If you have any questions regarding how to supplement with curcumin or just anything health and fitness related please feel free to leave a comment below.
Breakfast Is Served
This tasty recipe can be eaten any time of the day really, but I am sure will be more fitting for most people in the morning. Check it out.
Makes Approximately 4 servings
1/2 teaspoon sea salt
2 cups baby spinach
large handful of cherry tomatoes
6 strips of cooked bacon
- Preheat oven to 300 degrees
- mix 10 eggs and salt together and set aside
- In a 10-inch ovenproof pan placed over medium heat, drizzle some olive oil. Add the spinach and tomatoes and sauté until the spinach wilts and most of the moisture from the tomatoes evaporates. Add the bacon and sauté a few minutes more.
- Stir in eggs, keeping the pan on the burner just a few minutes for the eggs to set just a little, then transfer to the oven.
- Bake for around 30 minutes, until the eggs are solid inside. Done!
Why Lift Heavy?
In today’s modern world the majority of gym goers follow a protocol of high repetition sets, thinking the burn, or the pump is the way to achieve the body they want without understanding the true benefits associated with lifting heavy things. Here are just a few that you may not realize.
- Strengthening tendons- Not only will you get stronger muscles lifting heavy things you will get stronger tendons. Why is this important you ask? Well, our tendons are responsible for attaching muscles to bones, keeping everything intact. So whether you are an athlete or an average Joe, keeping your tendons healthy is a great benefit for your longevity.
- Better Hormonal Response- Lifting heavy in the gym does spark a great reaction in our bodies. What happens is when we lift heavy our bodies’ central nervous system kick starts the process for releasing testosterone and growth hormone, the two most important hormones for building lean muscle and burning body fat. Enough said.
- Maintain Healthy Bone Density- As we age our bone density tends to decrease. Lifting heavy weights can help you maintain healthy bone density as you age to help prevent osteoporosis. In fact one of the best exercises for elderly people to do is the deadlift.
Don’t Be Afraid
Most clients I deal with on a daily basis are scared of going heavy because they might hurt themselves. The truth is, as long as you are using proper form, injuries can be minimized and in most cases be eliminated from your training. Of course anyone that exercises knows that at some point in their lifting career they have had injuries, whether minor or major. For more information on how to set up a good strength training program contact us below and I will be happy to help you get started.
Here is an awesome dessert recipe to help satisfy that sweet tooth and not feel guilty.
Healthy Almond Joy Cheesecake
- 1/2 Cup Low Fat Cottage Cheese
- 1/2 Tbsp Scoop Musclesport Whey Revolution Chocolate **about 3**
- 1/4 tsp Pure stevia(or sweetener of choice to taste)
- 2 TbspNatural almond butter**
- 1 Tbsp Unsweetened coconut flakes
In a small food processor blend the cottage cheese, protein powder, sweetener and 1 Tbsp of almond butter. I always layer them in that specific order, as I find it blends the best that way.
Process until well mixed and the cottage cheese is creamy and smooth. Note that the mixture is very thick, so you will have to stop the food processor and scrape down the sides a few times, and then keep blending until smooth.
Transfer the mixture into a small bowl and place into the freezer for 30 minutes – 1 hour to let it set up a little ***.
While it chills, spread the coconut flakes onto a small baking sheet and toast them in a 400 degree oven until light golden brown, about 1 -2 mins.
Once the cheesecake has set, top with additional 1 Tbsp of almond butter (if using) and toasted coconut flakes and DEVOUR.
THE NEXT BIG THING
In the world of performance enhancement every athlete and gym goer is constantly looking for the next best thing to give them and edge. Whether it be for building muscle or dropping body fat. The new go to supplements for this purpose are SARMS or selective androgen receptor modulators. Here is what a SARM will do for you in the simplest terms.
WHAT CAN A SARM DO FOR ME
Our bodies contain many different types of receptors such as the Androgen receptor. Typically, the androgen receptor will be stimulated through a process involving the hormone testosterone by using anabolic steroids. But, with SARMS, no additional testosterone is necessary to get the androgen receptors’ stimulated, which will allow the body to reap the benefits of someone on testosterone without actually needing the additional testosterone in your body. And even more interesting, many new SARMS available on the market today can be so specific that they stimulate the androgen receptor only at the tissue level, meaning they focus solely on stimulating muscle growth and nothing else. The benefits to this are astounding because you can reap the benefits similar to someone using testosterone, without any of the unwanted side effects that typically come along with testosterone usage such as acne, increased estrogen levels, change in mood, irritability, and loss of libido to name a few.
WHERE TO START
If you are interested in using something like a SARM but are not sure where to begin you need to nail down what your specific goals are. Reason being is because there are so many different SARM compounds on the market now that you may end up buying the wrong one for your personal needs. For example, if you are looking to build muscle I would recommend something like biotech’s RAD/YK-11 combo bottle. This contains two SARMs called YK-11 and RAD140. Both are excellent for putting on lean muscle and getting stronger. On the other hand if you are looking to drop body fat while increasing your performance in the gym I would recommend either GWXT from chemtech labs or Triton from Biotech. These products contain a compound called GW501516, which not only heightens your androgen receptors, they also increase your PPAR receptor activity. These PPAR receptors are responsible for lipolysis, which is your bodies’ ability to take stored body fat and use it up as an energy source. Awesome product for anyone looking to change their body shape. If you have any questions regarding SARMs please feel free to contact us below and we will be happy to help you learn more.
Alright, so it is that time of the year when every gym bro decides to do the “winter bulk” phase. Every time I hear these words it’s like nails on a chalkboard because most average gym goers think the definition of a winter bulking is eat as much as possible and lift. WRONG. Doing this will most likely have you putting on way more body fat than you ever planned on getting, and will even make your body more efficient at storing body fat due to the selection of foods you have been eating.
QUALITY OVER QUANTITY
When bulking you still need to be giving yourself quality food sources to ensure you are getting enough protein, carbohydrates, and healthy fats to achieve your desired goals. Unless you have the genetics of a God this is the only true way to keep your physique somewhat together while bulking. Their are some rare cases out there where guys can put on 15-20lb and maintain a good physique, but those are one in a million. So to be sure you are going about things properly, get yourself on a proper meal plan geared toward your fitness goals. Having someone that can break things down and simplify things for you where all you need to do is execute puts you ahead of the curve that the majority of fitness minded people struggle with. In most cases, the average person has the drive and motivation to achieve their goals, the biggest problem I see is their plan is so far off from what they really need, that it’s impossible to get where they want following what they are currently doing. So for this winter season, keep the diet in check and do not use your bulking phase as an excuse to raid the fridge!