Archive for the ‘muscle building’ Category

Fat to Ripped: Effective Fat Loss Tips!

April 22nd, 2014 No comments

It seems like everywhere you look these days, almost every website promises to reveal to you the next big secret to getting ripped fast. While some are legitimate, many are just trying to scam you out of your money. When you are trying to lose fat and develop seemingly elusive muscle, it is easy to get caught up in the flashy ads and marketing promises. From the professionally written sales copies to flashy videos and celebrity testimonials, it is difficult to figure out what really works and what does not.

What then can you do? Here are five simple tips to transform your fat into muscle on your own.

Reduce Your Intake of Low Quality Calories

It is true that your diet is responsible for about 90% of your fat burning results. In order to turn your fat into muscle, you need to take in less calories than you burn, and the best way to do this is to cut your intake of low quality calories such as refined sugar, flour and especially bad fats. By operating on a calorie deficit, your body will begin to use the stored fat reserves as a source of energy and you will begin to see your body fat melt away.


Do Cardio

Doing cardio at a slow to medium pace is probably one of the best ways to burn fat. To burn more calories, engage in some cardio exercises for a half to one hour daily. Cardio will help you burn lots of calories which will force your body to use the fat stored in the body for energy. Whatever sport or activity that you do at a high intensity can be great cardio: running, basketball, tennis, bicycling or even house work like lawn mowing.

Get Enough High Quality Protein

Building muscle requires a diet high in quality protein. Protein is essential for building lean muscle and burning body fat. Of all the macronutrients, i.e. carbs, fats and proteins, lean protein has the highest thermogenic effect on the body. Protein from most vegetable sources do not contain all the necessary amino acids, and building muscle requires all the essential amino acids. Meat, fish, dairy, eggs and other animal products are some of the foods containing protein that you should ensure that you get enough of in your diet.

Weight training

This is the most effective, natural, safe and efficient way to lose fat and gain muscle. Bodybuilding is only possible if you push your muscle further than what they are accustomed to. Lift weight that you find challenging enough that you cannot complete more than 10- 15 reps of at a time. Only by overloading your muscles will they respond by getting bigger and stronger. Use free weights, machines and body weights for pull ups, push-ups and sit ups.

Tighten your abdominals with targeted exercise

Try as much as you can to tighten your abdominal muscles by engaging in exercises like sit ups, abdominal crunches, bicycle crunches, side bends and trunk twists. These exercises strengthen the muscle underneath the fat. Do these exercises 3-4 times a week and you will definitely experience good results.


Supplement your efforts with TestoFuel

It is not easy to build lean muscles and burn fat at the same time. TestoFuel, a testosterone booster, can help you to achieve this. Together with hard training, healthy eating and enough rest you can achieve that ripped, muscular and rock hard muscle-look you’ve always wanted. TestoFuel is a unique blend of high quality ingredients including pure oyster extract, Fenugreek and Vitamin D which helps to boost your testosterone levels so that you can build more muscle.


What is the Paleo Diet?

April 14th, 2014 No comments

The Paleo diet (the Paleolithic diet) can simply be explained as a special dietary lifestyle that focuses only on eating natural food (fish, meat, poultry, fruits, and vegetables). This natural food, however, must be only partially processed, or not processed at all.

Although the Paleo diet’s dietary menu is quite old, the Paleo diet itself is the most recent diet to hit the world of fitness. The Paleo diet reached its worldwide popularity thanks to Paleo diet related books like The Paleo Diet by Dr. Loren Cordain, The Primal Blueprint by Mark Sisson, and The Paleo Solution by Rob Wolf. These books made the Paleo diet widely known and practiced.

The Paleo diet’s basic principles are quite simple. Paleolithic Diet Theory presents a fully integrated, holistic, comprehensive dietary theory combining the best features of all other dietary theories, eliminating the worst features and simplifying it all.

Studies have shown that our bodies are optimized to consume quite different food from what we are now eating. Our bodies are best suited for our ancient ancestors' menus - natural food that can be eaten raw. Although the Paleo diet has many different, yet creative names, it's basically a low-carb, high-protein, and high-fiber diet. This is one very few diets that allow you to eat properly without cutting calories. Also, because this is a high-fiber diet, meals guarantee the feeling of fullness, which means that you won't be experiencing hunger pangs.


 What you can eat on the Paleo Diet

Aside from meat, fish, poultry, fruits, and vegetables, the Paleo diet also includes eggs, nuts, seeds, and healthy oils (like olive and coconut). The Paleo diet forbids grains, dairy, salt, legumes, potatoes, refined sugars, and refined vegetable oils. It's carnivore-friendly, but it is the cut on the grains and dairy that makes it difficult to follow for so many people. Have in mind that giving up on dairy products can cause health issues, as the human body is left without an important natural source of calcium. To avoid these issues, food supplements should be considered, especially Calcium and Vitamin D. Considering the fact that nuts, although rich in essential fatty acids and proteins, are real calorie bombs. You should get familiar with their nutritional facts prior to including them in your dietary plan. Check out a comprehensive infographic on nuts that should help you in doing so.

Because the Paleo diet comes with some serious renunciations, Loren Cordain says cheating is allowed, especially in the beginning. Cordain says beginners are allowed to eat whatever they want three meals a week, referring to these meals as "open meals."

Although the Paleo diet emphasizes fresh fruits and vegetables -- and is therefore suitable for vegetarians and vegans -- Cordain says that it is practically impossible to follow a Paleo diet without eating fish, meat, seafood, and eggs.

Unlike our ancient ancestors, we have to buy most of our food (unless we are growing certain food for ourselves), and that is a flaw of the Paleo diet - high meat and fish prices. If we manage to put this "little" fact aside, the variety of recipes that follow Paleo diets is really huge, so the one thing you will never have to worry about is what meal you'll be preparing that day.



Lean meat

Processed Foods and Sugars





Nuts and Seeds


Sea Food


Good Fats



Healthier than Most Diets

Whatever else is said about the Paleo diet, it is your ticket to a healthier lifestyle. You'll be eating only food that your body is optimized for, and at the same time you'll be avoiding lots of food your body is not ideally suited for, all of that without feeling hungry all the time. It’s worth noting that there are no proven health benefits (like weight loss benefits, or cardiovascular benefits). If your goals are losing excess weight, and/or weight maintenance, exercise is a must. Have in mind that our ancient ancestors were always on the move, hunting and gathering their food. Their Paleolithic diet wasn't the only factor that made them fit, agile, and muscular.

As for the Paleo diet itself, it is something you can do on your own, thanks to a large number of articles, recipes and many other resources available worldwide.

About the author:
Goran Bogunovich's fitness career started some fifteen years ago. Since then he has been learning and testing knowledge on himself. His experience in fitness, strength training, nutrition and supplementation will benefit the community.

Why We Should Be Done with Starvation Diets

June 30th, 2009 No comments

After coming across yet another diet prescribing 1200-1600 calories a day to lose weight safely, I've got to get something off my chest. There are a few things about these diets that really bother me. Since this rant is going to be a little long and scattered I'll continue it on the next post as well.

Most experts say it is safe to lose 1-2 pounds of fat per week, although we've all seen contestants on The Biggest Loser drop twice that amount in a day (that's another issue for another time). So if someone has become overweight by eating 3,000 calories a day, wouldn't it be safe to assume they'd still lose a healthy amount of weight by cutting that down to 2,000?

It  takes many years for people to become overweight, why make them feel like a failure by expecting them to take it all back off in a matter of months through something so torturous as starvation? Seriously...if the average moderately active woman requires about 2100 calories a day, why change that formula if you don’t have to (I understand that there are other factors for certain people to consider and they should follow the advice of healthcare professionals). It is just reinforcing the idea that weight maintenance is about sporadic dieting and not an overall healthy lifestyle.

In one very basic way a human body is like a car. It requires fuel to run. But it is obviously much more complicated. Without fuel a car simply won’t run, whereas the human body will continue to run using stored energy. It sounds good for people wanting to get rid of excess fat. Quit giving your body food and it will start to use stored fat for energy.

But using stored energy comes at a big cost. The body reacts to a limited supply of fuel by conserving it and burning fewer calories. And when the body doesn’t get the right amount of calories for maintenance it uses muscle as well as fat for fuel, which can decrease metabolism further. So when the day comes that you discontinue your diet, and it will, you’ll be eating the same as before but with a body that can no longer burn calories as efficiently as it once could. I hope that analogy makes sense and has you questioning the value of restrictive diets. If you're exercising while dieting, there's even more you should consider.