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We all want to be ripped. Success ultimately lies in finding that balance of gaining – and even maintaining muscle – while burning fat. There are a few factors in achieving this. For one, we have to get hormones like Growth Hormone and Testosterone working overdrive, while lowering levels of bad hormones like cortisol.
There are infinite dieting protocol’s that promise fat loss, but usually fail in helping us keep this fat off. And then there’s the ‘new kid on the block’: Intermittent Fasting (IF).
Intermittent Fasting (IF) is starting to gain some serious momentum in the nutrition and fitness industry. Why? Well, it makes sense both to the average Joe and the scientist, it’s easy to follow, and it’s more of a way of eating than a method of dieting. It’s also in direct conflict with many of the ‘facts’ that trainers, nutritionists, and yes even doctors have been teaching since Moses wore short pants.
So, what isIntermittent Fasting ?
Well, it’s exactly what it sounds like: periods of fasting, followed by eating. Some protocol’s bunch the majority of your meals into cheat days, while others have you eating a couple big meals after fasting for the first part of the day. Read the rest of this entry »
Henry Cavill did a lot of work to get in this shape for the Immortals.
You’ll see images of actors who get in amazing shape for a movie. Much is made of their transformation. Everyone wants to know what they did and how they achieved such impressive results. And then you hear about their training and the hours upon hours of hard work they put in to achieve these results. This is when people lose interest.
It’s true, there’s no substitute for hard work. Unless, of course, you compare it to smart work.
The problem with these transformations that actors go through, is that as soon as the movie is finished, they find themselves right back into their usual lifestyle. A lifestyle that is similar to a lot of our own, in that it leads to an average looking physique.
This series has been entirely about creating a lifestyle that will lead you to having a ripped physique year-round. No bulking and then cutting. We’ve gone over nutrition, supplementation, and lifestyle techniques, and now we get into my favourite topic: training. Read the rest of this entry »
Mark Wahlberg in The Fighter has stayed in great shape for a lot of years. But how?
Ground-breaking idea: The way we look right now is because of the way we live right now.
Seems simple enough, but so many of us look for a quick fix instead of trying to tweak our lifestyle so it will help us get and keep our ideal physique. Forever. Even if we do get results with this quick fix, we soon lose them when we delve back into our usual way of living.
I’m not able to keep my ideal physique year-round because I know some amazing secret or because I take a magic powder, potion, or pill. I am able to maintain my physique because of my lifestyle. It isn’t a lifestyle of restriction. It’s one that allows me to enjoy the finer things in life while maintaining 6 pack abs year round. I eat the right things at the right time and I train hard.
This article will give you techniques to incorporate into your daily life that will help you:
have more energy.
build muscle while keeping body fat % low.
increase testosterone levels while lowering cortisol levels.
enjoy life by being able to enjoy the finer things it has to offer, but also maintaining your ideal physique. Read the rest of this entry »
Sometimes the last 5 lbs of fat are the hardest to get rid of. A lot of us will plateau when we get around the last 5 or 10 lbs, or 2 or 3 % of body fat.
It takes more commitment in the gym and in your cardio, but also in your diet. Here are a few tips that’ll help you get rid of that last little bit that won’t seem to go away. I implemented these steps into my routine before a recent trip to Maui to lose 3% of my body-fat. Each helped big time.
1. Eat earlier and bigger
Wake up earlier to get that first meal in, and make sure it’s a big one. High in lean protein, good fats, and good carbohydrates in the form of veggies, fruits or whole wheat grains. A big meal will give your metabolism a boost allowing you to burn more calories throughout the day.
Great food choices for breakfast:
Oatmeal
Eggs or egg whites
Whey isolate or casein (or a blend) protein powder
Avocado
Almond butter
Apple sauce
2. Split up your cardio and weights
For example, do your weight training early in the am and your cardio later on at night after work. Having a break in between your weights and your cardio will result in more calories expended or burned, even if that break is only 20 minutes.
By splitting the two up you’ll also be able to train at a higher intensity because your body has had a chance to recover in between. Read the rest of this entry »
