Carbohydrates and Weight Loss

There is a big misconception when it comes to carbohydrates and weight loss, that eating carbs of any kind, at any time, is going to leave you bloated, and result in fat gains.

The truth is that this is only true if you don’t know what you are doing, or how to make carbs work for you.

Honestly, if you are smart, you can actually use carbohydrates to help weight and fat loss.

It is true that all carbs are not created equal, and there are some that will hinder rather than help your weight loss efforts.

It’s all down to one important hormone – Insulin.

Insulin is a bit like a delivery man within your body. It picks things up (nutrients such as proteins, fats and carbs) and delivers them to the cells in your body that need them.

Insulin is vital for your body to function properly and do what its meant to do. But when your insulin gets knocked out of shape, this is when problems arise. These deliveries start going to places you don’t want them to go and this can cause issues.

Your body will start to store energy as fat, as the lean muscle tissues will no longer accept the packages from the insulin.

The good news is that you can control the insulin within your body through diet and exercise.

You can synchronize carbohydrates and weight loss workouts, and really set your far burning efforts into overdrive.

This is why so many low carb diets fail to get you the results you want. The lean muscle tissues that burn up far stores, need fuel. Without carbs, and insulin, they aren’t going to get enough fuel. You may see short term fat loss, but this won’t last as the muscle tissues won’t have the fuel needed to keep your metabolism high, and keep your body burning fat.

This leads to energy loss, muscle loss and a really unhealthy looking body. Its a vicious cycle that can be difficult to get out of if you don’t know what you are doing.

There is an easy way to fix this however. The 3 key tips below will help you synchronize your carb intake with your workouts:

1. Match moderate carb intake with resistance training days 

On the days that you are working out your muscles, either through lifting weights or bodyweight training, its important to feed the muscles properly. Your muscles will be most sensitive to insulin on these days, and will store the carbs in the muscle tissue. This will set up your body and your metabolism for fast fat burning.

Stay with carbs that will be absorbed at a moderate rate. Fruits, yogurts, beans etc are good choices.

2. On cardio days, have low carbs

You’re goal on these days is to lose fat, so keep the carbs you eat low. Quality proteins should be the basis for your diet on these days, along with lots of green vegetables. Healthy fats are also important on these days, especially if you are choosing lean meats.

3. 1 High carb day a week

Don’t go nuts on this day, and eat everything in sight! But one day a week with a high carb diet can really help your fat loss efforts. This will allow your body to restore the vital hormones needed for fat loss and general healthy living, your muscles will get a chance to refuel and your also give yourself a much needed break from eating all the right things.

The best plan is to eat whole carbs sources such as rice, quinoa, sweet potato, bananas, whole grain breads etc. Many people have issues with gluten without even knowing it, so you might want to stay away from wheat based foods.

 

Follow the above tips and you’ll get the right balance for carbohydrates and weight loss, by giving your muscles exactly what they need, when they need it. You’ll also set up the fat burning machine at a cellular level, by depriving the body of carbs at the right times.

Do you want a detailed 12 week plan that synchs carb intake to workouts with laser precision? Then check out this brand new system developed by my good friend Adam Steer:

==> Bodyweight system that features carb syncing for fat loss

Carbohydrates and Weight Loss

Meal Plan for Building Muscle

I’m pretty sure that most people that are looking to bulk up and build muscle already know this, but you can’t build muscle without a good diet and meal plan.

While some of the muscle building nutritional “experts” would have you believe that you need to be extremely precise and accurate with the amounts of everything you eat, it really doesn’t need to be that complicated! The good news is that you aren’t going to need a calculator, or any mathematical formulas to measure out every little bit of food you eat. While this approach to your diet, probably would see slightly better results, who really has the time!?

Well below you can find a quick and simple meal plan, that will take away all the frustrations you may have found when trying to get your meal plan for building muscle right.

Before you start thinking about what you are going to eat, you first need to get your eating habits right.

Meal Plan for Building Muscle – Your Eating Habits
Eat often! – 5-6 meals per day
Some people will tell you to eat every couple of hours, but this can sometimes be a bit overkill, and it can often be difficult to do this, especially when you are at work. However, if you aren’t eating regularly throughout the day, you are going to really struggle to put on the lean muscle you want. You need to be feeding your body every 3-4 hours.

When you only eat 2 or 3 big meals a day, you shut down your body’s ability to digest what you are giving it, as you tend to overfeed during these meals. This gives your body more than it can burn through and the rest is stored as fat. This is what you really don’t want! 5-6 smallish meals a day will give your body what it needs, when it needs it, and allow your metabolism to run at the optimal level.

Eat Good Foods
It sounds so simple, but you would be amazed how many people get this wrong when creating their meal plan for building muscle. Like most things in life, you get out of it what you put in. If you put crap foods into your body, you will get crap results. You put good foods into your body, you will get good results. Its that simple!

Remember, when it comes to food, quality is always better than quantity.

Listen to What Your Body Is Telling You
Are you feeling hungry? This is your body telling you that it needs food, so listen to it and give it what it needs. Your body will tell you when it needs food, and this will help you to plan out when to feed. I said earlier that you should be aiming to eat every 3-4 hours, but this is only a rough guide and everyone will be different. Listen to your body, and use what it is telling you, and you will soon find it really easy to eat the right amounts at the right times. This is an extremely important aspect to your meal plan for building muscle.

Eat Enough Throughout The Day
To put it simply, to build muscle and bulk up, you needs to consume for calories than you are using up. And don’t make the really common mistake of neglecting fats. So many people make the mistake of cutting out fats altogether, as they assume that eating fats makes you fat. This this really isn’t the case. Fats are vital for building up levels of important hormones within your body, such as testosterone. Fats are not bad for you, bad fats are! If you get enough fats from good sources such as red meat, fish oils, nuts, avocados and olive oils etc. you will start to see results, as these are really good for you (in moderation)

What You Should Be Eating
I said before that setting out your meal plan for building muscle really doesn’t require a PhD in Maths, and below I will show you what I mean. This is what you need for each meal throughout the day, and it really doesn’t need to be more complicated than this:

Protein:

For each meal of the day, choose one of the following:

A fist sized portion of meat (any lean meat that takes your fancy, such as chicken, fish or beef)
1 Can of Tuna
4 Cups of Whole Milk
2 Scoops of Protein Powder
250ml of Cottage Cheese
4 Eggs
Carbohydrates:

If you weight under 200 pounds, choose one of the following for each meal. Or if you weight over 200 pounds, choose 2 of the following for each meal.

3 Slices of Wholemeal Bread
1 Large Baked Potato
1 Medium Bowl of Oatmeal
4 Cups of Whole Milk
1 Cup of Cooked Rice
1 Plate of Pasta
2 Whole Wheat Bagels
2 Pieces of Fruit
1 Large Bowl of Cereal (preferably sugar free)
Fruits and Vegetables:

You should be aiming to have eat least two of the below with every meal. But remember not to just focus on the low calorie vegetables, mix it up!

High Carb:

Oranges
Grapes
Apples
Berries
Melon
Bananas
Low Carb:

Tomatoes
Spinach
Cabbage
Cauliflower
Green Beans
Broccoli
Fats and Oils:

Like I said earlier, fats and oils are good for you and are a necessary part of your meal plan for building muscle. What you need to limit is your intake of saturated fats, and more importantly trans fatty acids. Instead, enjoy the healthy fats that you can find in the following, and mix them in with your meals:

Fish Oils
Natural Nut Butters (such as peanut and almond butters)
Olives
Coconut Oils
Flax Seed Oils
Avocados
Mixed Nuts
Olive Oil
Also make sure to keep yourself well hydrated by drinking lots of water, and cut out fizzy drinks as much as possible. Follow these steps and you will have a meal plan for building muscle that will really get you the results you want.

Secret To Building Muscle

One of the most common questions asked when it comes to building muscle, is “whats the biggest mistake stopping me getting results?”

Well the answer lies in what you see other people in the gym doing. In pretty much every gym, in every city in the world, there will be that guy that throws on as much weight as he can onto a bar, lifts it a couple of times (with terrible form) and throws the bar down in a hugely dramatic show. This is the guy that is getting little to no results.

He probably comes to the gym every day, lifts as much weight as he can, without being in control of the movement. He’ll do the exact same thing each and every time he comes to the gym, because he doesn’t know what he is doing. And that’s the real problem here; a lack of knowledge.

Whether you want to admit it or not, you’ve probably been at this point yourself, most of us have.

Secret To Building Muscle

The fist thing you want to do is set yourself a goal of what you want to achieve. If you want to build muscle, you’ve come to the right place! Read on!

There is one thing that you really need to understand it TENSION!!

You’ve probably heard about having to “squeeze” the muscle to build it, but this can be quite a difficult concept for some people to get their heads around.

The good news is that its actually pretty simple, and I can show you how to do this right.

The only thing a muscle understands is tension. It has no idea how much weight you are lifting, just how much tension is required to lift it.

If you get this right (and you will once you’ve read this article) you can exercise in a way that you allows you to train with less weight and get twice the results in less time. Sounds great right!?

At any point in your workout, you can control exactly how much tension is in your muscle.

There are 3 key elements to this; How hard you squeeze, how long you squeeze for and Exactly where you squeeze.

Secret To Building Muscle

Think about this; how many times have you done an exercise that is supposed to workout a certain muscle, but you end up getting the pump in another muscle group? Ever done bench press and come out with your delts and triceps aching, but pecs fine? This is what I’m talking about.

What you need yo do it train in a way that targets the exact muscle group you want to work out.

The real secret to building muscle is the amount of time you keep the muscle under tension. The longer you can keep the muscle under tension, the more control you have in that muscle’s growth.

You can do 1000 bench presses, but if there is no tension in your pecs, you aren’t going to see the slightest bit of growth in that area.

Good genetics isn’t the answer to build muscle, keeping the muscles under tension is the number 1 secret to building muscle

The good news is that its actually really easy to achieve this in every exercise you do.

Just to keep things simple, I’ll take the example of the bench press again. But don’t think of the actual exercise. Grab the edge of a desk or table, with your hands the same width apart as you would when doing bench press. Don’t let your hands move, but try to “shove” them together. If you did this right, you’ll have felt your chest muscles contracting. That’s the tension you are looking for!!

Now just imagine doing this throughout the full range of motion of the bench press and this is exactly what we want.

You’ve created continuous tension in exactly the muscle you want, for the full range of the exercise. This is going to get you results quick!

This is one key factor in building muscle, but there are many things you need to get right. What i recommend is picking up a guide that will take you from start to finish through your workouts, diet and lifestyle, to achieve the results you want.

==> Click here to get the guide you want!!

 

Secret To Building Muscle

Quick Fat Loss – 4 Keys

If you want to achieve quick fat loss, there are 4 aspects that are key in my experience. These are things you must do to achieve the quick fat loss you want, while keeping it safe and sustainable. They are as follows:

4 Keys To Quick Fat Loss

1. Big Calorie Reduction (But Safe):

It’s pretty simple really; if you want results and really want quick for loss, you have to seriously drop the calories that you are consuming in a general day.

A pound of fat has roughly 3,500 calories in it. So to get rid of this unsightly fat, you have to force your body to use these stored calories as fuel, rather than relying on the food to eat to power it.

Put simple, you want to lose weight and fat, you have to eat less than you normally do. Don’t worry though, this isn’t a long term thing.

2. Protect Your Muscles:

If you want to lose fat, you absolutely have to ensure you don’t lose muscle mass at the same time. This is for a couple of very important reasons.

You may not know this, but muscles actually help to burn up fat. Muscle mass increases your metabolic rate, which helps you to burn through food quicker, and in turn, rely on the stored calories in your fat to power the body. Muscles have a few other benefits, the most important of which is the way in which is manages insulin levels.

Insulin is the hormone that regulates “storage” within your body. The better your body uses this hormone, the more of your energy is stored in lean muscle tissue, rather than in fat cells. So effective insulin management means your body will be able to burn through fat more effectively.

If you are dieting for a period of time, you have to make sure that you don’t lose your lean muscle mass at the same time. Not doing so is one of the main reasons people put fat back on as soon as they stop dieting.

To keep your muscle mass, you must do resistance training, as well as consuming enough protein to keep the body from breaking down muscle mass to replace the glucose it needs in the absence of carbohydrates.

3. Getting Enough Essential Nutrients:

Because you are eating less in your day, there is a much greater chance that you will be missing out on some essential nutrients.

Eating whole foods is a great way to combat this, but it can often not be enough.

Foods that are available these days, just aren’t as nutrient packed as they used to be. Modern farming practices mean that the food being produced doesn’t have the same levels of vitamins and minerals as it would have before chemicals and pesticides were being used.

Animals that are being bred and reared for food, are being fed on a diet that they were’t designed to eat. Which again means they carry less nutritional value than they once did.

This is where supplements can step in to fill the void. Multi-vitamins, fish-oils, and a few other supplements will give you that extra boost of essential nutrients you need.

4. Give Your Body Enough Fuel For Daily Functions:

If you don’t provide your body with enough fuel to get it through the day, you are going to fail, and fail hard!

You need to balance your diet properly, so you have enough energy to get through your regular day, while still not harming your fat loss.

There are 2 main sources that your body uses for fuel; fat and carbohydrates.

Carbs carry a big problem when it comes to fat loss, as they increase your insulin levels.

Your body will turn carbs into glucose, which will in turn, increase your blood sugar levels. When this happens, your pancreas releases more insulin to deal with the excess sugar and get it to your cells to be stored.

Insulin will work together with your fat cells to keep fatty acids away from your blood stream. This effectively means it is locking the fatty acids away in your body as stored fat. Even small amounts of the wrong foods can have a huge effect on your fat levels, even without overeating.

What you need to do is encourage your body to use your fat cells for energy. You can make changes within your body at a cellular level, that will make it easier for the body to use and burn fat.

Once in this state, you can get your body to burn through your fat by removing fat from your diet.

 

These are the 4 keys to a quick fat loss that I wanted to share with you. Get these right and your be seeing results in no time.

But if you’d rather just have the exact roadmap set out for you, you can get a 12-day rapid fat loss plan right now, from my friends Adam & Ryan.

==> Drop 10 lbs in 12 days right here!!

Quick Fat Loss - 4 Keys

Build Muscle Fast

I’m pretty sure that you don’t want to build muscle slowly do you? It’s human nature to want to get results as quickly as possible, and its no different when it comes to getting in shape and building muscle. You want to get the best results, as quickly as possible for the efforts that you are putting in. This is the case with pretty much every aspect of your life. While you can build muscle slowly and gradually get results, I can show you how to Build Muscle Fast by using the right techniques. There are many different aspects to building muscle fast and doing the right things at the right time, but they can generally be broken down into training your muscles or feeding your muscles. So if you are fed up of being skinny and really want to know how to build muscle fast, read on!

How To Build Muscle Fast – The Training
For fast muscle building, you need to get the different aspects of your training right. Workout duration, reps, sets, resting times etc. are all really important and you need to get these things correct. All of these components go into creating an effective muscle building program, and are vital to creating your program, setting your goals and evaluating your progress.

Strength and Size
When you are aiming to build muscle fast, it is important to look to increase your strength as well as your overall size. You can’t neglect the strength aspect of your training, as it will be important once you gain in size and progress to lifting heavier and heavier weights. And this is the key to your training if you want to build muscle fast; lifting heavier and heavier weights. So it is important to mix in both strength training and size building exercises to your workouts. This will also keep your metabolism high, which is important to avoiding a plateau in your training.

When it comes to strength training, you need to put in the effort to lift the heavy weights. The more you do this, the heavier weight you will be able to lift, and the greater the results you will see when it comes to building muscle fast. You will see noticeable improvements every few training sessions, but if you don’t, its time to change up your routines and try something new.

How to Build Muscle Fast – Nutrition and other Vital Factors
When you talk about getting the right nutrition to build muscle, everyone instantly thinks of protein. Don’t get me wrong, protein is vital to building muscle, but there are so many other aspects of your nutrition that you need to consider as well. Eating lots and lots of protein doesn’t mean you are going to instantly build muscle, and in fact, too much of it can result in putting on fat as your body can’t use all that you are giving it.

Build Muscle Fast – Protein
When you are considering getting the right amount of protein, you need to think about a few different factors. You need to know how much protein your body needs, based on your body type and your training program. The general rule of thumb is to get 1-1.5g of protein per pound of body weight. But, it is also important to get this protein at the correct times, to ensure the best results in your muscle building efforts. This is a topic that I will cover in other articles, so I won’t go into too much detail here. However, it is vital to get the correct amount of protein at the correct times. This is one of the biggest factors in how to build muscle fast.

Controlling Your Hormones
If you want to build muscle fast, one of the best ways is to get your hormone balances correct. This will be different for each person, based on their body and their hormone levels. You may have problems with high levels of estrogen (which kills testosterone levels) or you may have high insulin levels. These vital hormones (testosterone, estrogen, cortisol and insulin) have a huge say in your muscle building and fat storing results. The most important thing you can do to get these hormone levels right, is getting the correct diet and eating habits.

Building Muscle in Your Sleep
No, I’m not talking about one of those scammy miracle, “build muscle in your sleep” supplements. It really is true, your body recovers and repairs the muscle tissue in your sleep. If you are serious about getting the fast results, you need to get enough rest and enough sleep! If you fail to get enough sleep, you’ll also screw up your hormone levels, which will again hurt your muscle building efforts. So try to get 7-9 hours of sleep every night, and you’ll set yourself up for some real results.

As you can see there is no miracle cure to how to build muscle fast. What you need to do is get all the important aspect of your training, nutrition and lifestyle correct, to give your body the right environment to build muscle. For beginners, this may seem pretty confusing, and daunting. But through practice, as well as trial and error, you will get the hang of it.

But if you really want to get this correct straight away, and really start building muscle fast, you can use the knowledge of those that have gone through all the hard work for you.

What I’m talking about is a tried and tested program that thousands of people have used, to get real results. The one I recommend, is Vince DelMonte’s No Nonsense Muscle Building. Please check it out below, and start your journey to getting real results.

Muscle Building Tips For Beginners

3 Muscle Building Tips For Beginners

If you are new to building muscle, and are serious about developing muscle fast, there are 3 key concepts that you need to be aware of and make use of in every one of your workouts. These 3 Muscle Building Tips for Beginners, will set you on your way to making real muscle gains and getting the body you really want.

 

3 Muscle Building Tips For Beginners:

1. Make your body Inefficient!

Yup you read that right, make your body inefficient. Unless you are training for some specific even or purpose, you don’t want your body to become efficient at performing the workouts you are asking it to perform.

Efficiency is the last thing you want if you are looking to build muscle. In every workout you do, you should be asking yourself the following questions; “How can I make this workout more difficult?”, “How can I maximize the time spent doing the most difficult aspects of the workout?”, “How can I increase the resistance in my workouts?”

When your body becomes efficient at doing the workouts, it starts to get lazy. You stop challenging yourself, and stop trying to make the workouts more difficult. This is when you will stop seeing real results in your muscle growth.

 

2. Reps are not Important, Time Under Tension is

Muscle growth occurs from muscle damage. This can best be achieved through muscle tension.

So how much time should you keep your muscles under tension? Well, between 40 and 70 seconds is the optimum time for muscle tension. The problem with most people’s workouts, is that they follow the common “8-12 reps” method. However, this isn’t going to keep your muscles under tension for long enough to get real results.

Think about your workouts and performing 8-12 reps. How long does that take you? Probably about 30 seconds at most, right? This is good for building up the strength in the muscles you have, but isn’t great for increasing muscle size.

If you want to get stronger, this is great. If you want to get bigger, you need to stop counting reps. Instead you should start counting time. TIME under tension, not reps!

3. Control is Key

Think about this; should you go through a full range of motion, if you can’t keep the muscle under tension for that whole range? Hopefully, you realize why the answer to this is definitely NO!!!

A full range of motion is great, its amazing! But only if you can maintain the tension in your muscle throughout the whole motion. If not, you are just taking a rest for part of the motion.

Think about this in terms of a real exercise. Take chin ups for example. When you’re doing chins ups, lets say that you can’t keep the tension in your lats when you reach the bottom position. If this is the case, don’t go all the way to the bottom position. Go as far down as you can go while maintaining tension, and come back up. If not, you are just going to be in a “dead hang” position, which means your muscles are resting. This is not what you want.

As your muscles get bigger and stronger, you will be able to increase to range of motion, in which you can keep muscle tension.

 

 

Hopefully, the above tips will help you get real results, and the body you want. If you are interested in learning more about some secret scientific muscle building tips for beginners, check out the link below!

==> Click here for the muscle secrets!!!<==

 

Muscle building secrets for beginners

 

Muscle Building Tips For Beginners

Exercise Routine For Weight Loss

The sad fact is, that when it comes to most people’s exercise routine for weight loss, they are wasting 67% or more of their efforts, and their bodies fat burning potential.

It doesn’t sound right does it? How can so many people be getting it so wrong?

Well, lets consider the most popular exercises when it comes to trying to lose weight: jogging!

36 million people take up jogging every single year in an attempt to lose weight and get in shape. They think that this is the best way to get the lean, toned bodies they really want.

However, lets have a look at some research that has been done on the subject.

“In 2006, researchers from Berkley and Stanford Universities revealed the results of their study on habitual runners. To the shock of the entire fitness industry, ALL the runners— including those who ran as much as 8 miles per DAY—got fatter with every passing year!”

Just think about that for a second!

Every single person that went jogging, with the aim of losing weight and fat, failed! Every one!

That also means that they completely wasted their time and effort, which I’m sure you really don’t want to do as well.

Exercise Routine For Weight Loss

So how do we stop you from making the same mistakes as so many people?

Its simple; there are 3 key building blocks that you need to get your exercise routine for weight loss right. I’m going to cover these in a moment, but I first want to make one thing clear

You can’t achieve 100% of your bodies fat burning potential without having all 3 of these aspects.

The real problem with most workout routines is that they only focus on one of these 3 areas, and neglect the other 2. That means your fat burning potential is only at 33% (at best)

What are these 3 building block to developing your workout routine for burning fat?

1. Intense Cardio Interval Training


2. Endurance Cardio Training


3. Metabolic-Muscle Training

Without having all 3 of these in place, your body is never going to work to its full potential, and your fat loss efforts will not reach their maximum.

Find out how to work all 3 together <== Read this page to get all 3 right!

exercise routine for weight loss

Exercise Routine For Weight Loss