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Third World Vegetarian Muscle Building – Part One

“Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

Physique transformation is change, and just like any other change, it requires commitment and sacrifice. It pains me when I read an email that goes something like this: “I’m taking so and so weight gainer, but I’m not gaining any weight.”

People have been sold on the lie that they can achieve a goal in their lives without dramatically changing their mindset and lifestyle. Today, I will illustrate how terrible of an idea it is try and gain weight using a weight gainer without changing your diet or having a solid exercise program.

The Question

Here is the question that landed on my inbox a few weeks back:

“This is —- From —, My age is — and height is 5.11 inches, according to that weight is only 52-53 Kg , so you can imagine how much i need to increase …., currently I am trying one nutrition since past 6-7 months, but there has no big change …..want to help from your side…can u advice me best..???”

Okay, so dude is almost 6 feet, and weighs around 115 lbs. Yeah, you need to gain weight.

Now, the problem with this question is that dude (let’s call him Dude X), hasn’t provided me with any information on his diet and training. This is kind of like asking someone to help you with your homework without telling them what subject you need help in, and what topic within that subject you need help in.

Details folks!

Either I was intrigued or bored, so I emailed Dude X back. It actually took a few emails back and forth for me to gather the following information:

  • He’s a vegetarian
  • Takes endura mass weight gainer every night before bed
  • He’s not getting nearly enough protein as he should be

I will have to reveal some other info about Dude X to completely answer this question. He’s from India. In fact, he’s from the same city my family’s from, which is why I can understand his limitations.

Here’s what I told Dude X:

“So you are 52kg, or 114 lbs. To gain weight, you should be eating at least one gram of protein per body weight. Let’s figure out how much protein you are eating:

Breakfast:  Tea + Two Big chapati ( “Bhakri”)

Lunch:  Four – Five small chapati, Vegetable sabji ( Taken Tiffin )

Dinner: Two-Three chapati, Rice, Milk

1 serving of Bhakri has 5 grams of protein, so you are eating 10 grams of protein for breakfast.

1 chapati is 3 grams of protein, so you are eating 15 grams of protein for lunch.

For dinner, you are eating close to 20 grams of protein because of the milk.

Add in endura, which is 15 more grams.

Total comes to 60 grams of protein per day. How do you expect to gain mass if you are not even getting at least 1 gram of protein per pound of bodyweight?

Gaining and losing weight is simple math, and also a desire to change and discipline.

I also hope that you are lifting weights, because you have not yet given me your workout routine.

– Parth”

I want you to notice 2 things:

1 – I was able to find out approximate how much protein he was eating just by doing a search on Google. Therefore YOU have no excuse not knowing your macronutrient breakdown. The information is out there, for FREE!

2 – Poor dude was sold a “weight gainer” that only had 15 grams of protein! Even IF you were going to rely on supplements to increase your protein intake, how is 15 grams going to do anything at all?

He also followed up with the following information regarding his weight training regimen:

“I am doing simple exercise in morning and evening…. it around  12-15  pushup  , weight lifting 10Kg , Sit Up 10…each time”

Gosh, gosh gosh.

What does “weight lifting 10 kg” mean? I will never know.

So first thing I did was give him a list of high protein vegetarian foods to incorporate into his diet:

  1. eggs
  2. yogurt
  3. all other types of beans (chana, etc.)
  4. dal
  5. nuts like peanuts and almonds
  6. mungbeans

Dude X will be able to get up to 120 grams of protein easily if he constructs a diet using the foods in this list.

He followed up by asking if I can recommend any supplements or “special medicine.” And to that I replied: No. Eat real food first, then rely on supplements.

Gosh. Gosh. Gosh.

I never heard from Dude X ever again, but I kept thinking about the question. It is quite hard to be a vegetarian in a third world country and be able to even meet your daily nutritional requirements, much less gain weight without access to a gym or proper equipment.

Tough.

So I decided to go deeper into the question, and Dude X, if you’re reading this I really hope you consider following the program in this blog post.

The Diet

Let’s start with the diet. I’ll just take the original diet that Dude X sent me, and add to it until we’re able to get the base level number of protein intake:

Old diet:

Breakfast:  Tea + 2 Big chapati ( “Bhakri”)

Lunch:  4- 5 small chapati , Vegetable sabji ( Taken Tiffin )

Dinner: 2-3 chapati, Rice ,  Milk

New diet:

Breakfast:  2-Egg Omelet w/ Tea + 2 Big chapati ( “Bhakri”)

Mid-Morning Snack: Handful of almonds or chana

Lunch:  4-5 small chapati , Vegetable sabji ( Taken Tiffin ) with yogurt

Mid-Day Snack: Handful of Almonds or Chana

Dinner: 2-3 chapati, Rice with Dal, Beans, or Mung Beans

Before bed: Protein w/ Milk

 

These are estimates, of course, but this new diet should get Dude X around 120 grams of protein.

I’m not going to count his carb intake or change anything there, because all that chapati and bhakri is more than enough carbs. He shouldn’t be afraid of a little fat gain at this early in the game.

This is the end of part one. Digest the information, and see what you can use for your own gains.

Stay tuned for part two, where we discuss training recommendations. If you have any questions regarding diet and training, please post them on our brand new Ask Shah section!

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Want to Accomplish More? Just LOL

In the last post, we talked about how many of us may not be pushing ourselves hard enough in our workouts. We may be sabotaging our own results because we’ve become comfortable with being comfortable.

Now I want flip the switch: for every 10 people that are taking it easy, there is one person that is really pushing themselves. Really following the game plan to the T. (Don’t quote me on that statistic).

So today I want to speak to that person who is sitting in the minority.

What’s with the title?

For those of us that have been living under a rock, LOL means “laugh out loud.” It’s been beyond overused that we’ve forgotten the meaning of it. LOL is often used as a response to a text message that we really don’t know how to respond to or if you’re looking to avoid the conversation.

For example, sometimes when my girlfriend asks me to do something I don’t really want to do, I’ll respond, “Ok, LOL.” And if she points something out that I did wrong, “Ok, LOL.”

Just LOL it out.

That’s what I want you to do. Laugh out loud. Don’t take your training and diet so seriously that it stresses you out. Take a day off. You deserve it.

But what if I fall off the wagon?

Because you’ve been on task, know what the game plan is, and understand your goals, your body and mind simply won’t allow you to get off the wagon. Seriously.

I dare you to eat something that you normally wouldn’t. Go ahead try it. You won’t do it. It’s going to be hard for you to cheat on your diet.

This happened to me recently: if I’m training on the weekends, I will go to a diner after my workout to grab an omelette, since my parents don’t like me when I cook eggs in the house (seriously, who else has this problem?). Normally when they ask me what kind of toast I want, I tell them not to give me any bread.

This time I told them I wanted whole wheat toast. Just to cheat on my diet a bit. Well, the omelette came. The toast came. I ate the omelette, but I didn’t touch the toast. Nope. Just couldn’t do it. I just didn’t need bread. My body wasn’t craving it. Isn’t that awesome!

Here we are listening to our friends talk about all the cravings that they have, and how they can’t control themselves, while we’re sitting on the opposite side of the fence wondering “dude, it’s so easy not to eat the pizza. Don’t you have any goals?”

Why you should relax

I wouldn’t recommend something unless it’s either backed by science or broscience (lol). So when we’re working really hard at our goals, sometimes too hard, our metabolism changes rather dramatically.

What happens is something known as metabolic adaptation. What this describes is a drastic slowing of the metabolism due to extreme stress in the form of dieting and exercise.

But I thought dieting and exercise was good!

It’s good, but what we’re talking about excessive and prolonged periods of clean eating and intense exercise.

How do you resolve this? Well, have you ever gone on vacation, pretty much eaten anything you wanted, and come back only to find out that you either maintained your weight or actually lost weight? This is because you just did something you normally don’t do: you relaxed.

One guy that’s great at relaxing is Mr. Dwayne Johnson, A.K.A The Rock. After putting in a lot of hard work, he’ll take a day off to just cheat on his diet and relax:

The-Rock-Cheat-Meal-Final

Now, the truth is that you probably shouldn’t be having pizza, pancakes, and other high-carb, sugary meals on your cheat day, but note what the image says: The Rock went 150 days – that’s 5 straight months of clean eating.

The reason I bring Dwayne Johnson up as an example is because he’s the type of person I’m speaking to. After you’ve put in the hard work, you’ve pushed all you can, and you’ve done what you had to do – it’s time to relax and take a day off. Just one day. That’s all I’m asking.

Even God orders a day off!

The Cortisol Factor

Along with the metabolism issue, there is also a psychological connection between stress and weight gain. When we’re super stressed out (and that’s what we do when we O.D. our bodies on a strict diet and workout schedule), our cortisol levels rise. Cortisol is also known as the “storage hormone.”

So the one thing that we were trying to do (lose fat) is now being hijacked because we are stressing ourselves out. End the hijack by backing off and taking a break.

Accepting Overtraining

Overtraining is another one of those overused words. People are paranoid of overtraining. The majority people just need to train hard first before they worry about overtraining.

The ones that don’t worry about overtraining are the ones that should be. Why? Because not only overtraining put a halt in your progress, but will also change your personality. No joke.

If you’re normally a cool cat, but have been feeling irritable, depressed, or angry lately – it could be that you’re training too much. Of course, there are other factors that could be causing these changes in mood. Either way, you should probably slow down in life, and get an understanding of what’s wrong.

Fix it.

Relax.

And get back into it once you’ve been able to manage your stress. Note the key word here: manage.

The goal is not the eradication of stress, but instead the management of stress. Stress is good for you. Stress is the change agent. But TOO much stress causes all sorts of bad news.

Your RELAXING Game Plan

Yes, people like us need an actual PLAN to relax. The relaxation needs to be strategic so that we don’t end up relaxing too much.

Step #1 – Go Chill

Because we’re such control freaks and party poopers, we need to hang out with someone who knows how to have fun (but doesn’t go overboard). For me, that would be my girlfriend. We’re complete opposites in personality. I’m an introvert, she’s an uber extrovert. So when it comes time to wind down, I wind down with her. Even if we’re doing the most boring thing in the world (you name it), somehow she makes it fun.

Step #2 – Cut your Training in HALF

I would tell you to take a week off from training, but I know you’re not going to do that (because even I wouldn’t do that). However, you can cut your training in half. For example if you’re doing 3 days of weights and 3 days of intervals, you can instead do 2 days of weights and  1 day of intervals. You’ll have 3 extra off days. Do that for a week (or two), and then go back to your regular schedule.

Step #3 – Sleep In

I wake up at 5:30 am on the weekdays and 7 am on the weekends without fail (yes, I’m that guy). On top of that, I’m a workaholic. So, if I start something let’s say at 10pm, I can’t go to bed until I finish it. This type of personality isn’t very good for getting 7-8 hours of sleep per night. 

After a few weeks of this, I have to literally force myself to sleep in on the weekends (or at least take an afternoon nap). I’ve been experimenting on a few techniques to help me sleep earlier, which I would love to share at a future time if there is interest.

Step #4 – Strategic Cheat Day

Note the key word: STRATEGIC.

This doesn’t mean you can eat anything you want.

What it means that you eat something that you have a craving for, but you don’t overdo it. For example, if you’ve been craving pizza, then go ahead, have a few slices, but don’t eat the entire pie! (And stay away from the soda, there is no reason you should be drinking sugar, not even on a cheat day).

Step #5 – New Stimulus

Do something you normally don’t do with regards to physical training. If you’ve been spending all your time lifting weights in the gym, then get out and go for a swim, or climb some rocks.

This could actually be part of step #1, where you do some physical activity with your friends such as hiking, rock climbing, or some group challenge. The idea is to get your mind off the gym and to just have fun.

I hope this gives you a new perspective on why it’s important to relax and take a day (or two) off from training and eating strictly. It should give you something to think about in terms of your overall goals and approach.

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Your Step-By-Step Plan to More Fat Loss

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Life is not about surviving, it’s about thriving. The large majority of people are too afraid to step out into the world in the fear of getting hurt, mocked, or disappointed. This is no way to live. 

What does this have to do with fitness? EVERYTHING! The reason why so many people walk around unhealthy is because they have allowed their fear to create a life of comfort. Exercise is all about pain. If you can’t embrace pain, then you won’t be successful in the gym.

You might workout. You might go to cardio classes. You might be dieting. But how much of that is within your comfort zone? How much of that is true, actual PAIN? You’ve heard the quote: Pain is weakness leaving the body. So if you’re not going through the pain, then what you’re doing is staying weak.

Many believe that if you feel pain, then it means that you’re weak. The truth is that if you avoid pain, you’re weak. You are so fearful that the slightest bit of something uncomfortable is going to make you turn the opposite way. The prize could be on the other side of the door, but you won’t open the door, simply because of the fact that it’s too painful to experience the unknown.

At the gym I see people taking it easy. They’re just sitting there, pretending, believing, and thinking that they’re working hard. But what they’re really doing is taking it easy. If you haven’t at least attempted to lift more, push harder, and train at a higher intensity level than the week before, then you’re just wasting your time. You might as well go home and eat cheetos.

Look, there are things that are completely out of our hands, I get that. Sometimes you can do everything right, and still come short of your goal. I get that. And that disappointment is hard to deal with. But you have to remember your ultimate goal: a better future, better body, healthier attitude and an improved lifestyle.

Here is what I have to say to those people that are “stuck.” If you’ve been slaving away at your workouts for quite some time now, and are still not experiencing the results that you desire, then perhaps the problem isn’t the workout. Perhaps the real problem is in your attitude. You’re taking it too easy on yourself. You’ve become comfortable with being comfortable.

You need to try something new. And if you make a mistake, you’ll learn from it and get stronger. If you become disappointed, you’ll re-adjust and try again.

And if you’ve tried to follow all the rules of dieting, and worked out hard but still fell short of your goal, then I want you to change the way you think about that situation. Instead of getting down on yourself, think about it this way: the mistakes you made, the time you lose, and the money you spend – all of that is tuition for what you didn’t know. Most of us are willing to spend time and money to go to a university to learn something that may or may not help us in life, but we don’t see life as the ultimate university?

So the moment starts now to not be afraid of pain. Here is your step by step plan to making this happen:

#1 – Acknowledge the fact that you need to push yourself harder.

#2 – Write down your current workout.

#3 – Take 50% of your workouts, and replace them with something you don’t like doing. For example, if you love bodyweight circuits, but hate treadmill sprints, and you train 4 days per week, then do 2 bodyweight circuits per week, and 2 treadmill sprints.

#4 – Take the remaining 50% and set a goal you’ve never attempted before. So, lets say you normally do 3 rounds of 10 pushups, 5 pullups, and 20 squats. Take this workout and try to do 6 rounds of 15 pushups, 10 pullups, and 30 squats. Don’t give up until the workout is complete Go above and beyond, just one time to see if you can do it.

Keep working hard,

– Parth

P.S. Have you been feeling lately that you haven’t been pushing yourself hard enough? What’s your attack plan to fix this?

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Burn 20 calories per minute with this ODD workout method

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Research from the American Council on Exercise (ACE) has shown that you can burn up to 20 calories per minute with this odd training method. You could burn off last night’s dessert in about 10 minutes…

It’s the highest level of calorie burning you can get – even more than hill sprints.

If you were to do intervals on the treadmill, you’d probably hit a maximum of 16 calories per minute (even with a steep incline).

And I’m proof that this odd little tool works…you see, this past weekend, I cheated on my diet pretty hard – it was Thanksgiving after all –

… yet on Monday, I weighed the same

…and it was because I used this tool.

That’s why you should have this training method in your metabolic fat loss program.

The ACE study – performed on men AND women – also found that this ONE workout method increased their abdominal core strength by an amazing 70%!

They didn’t do crunches, they didn’t do sit ups, they didn’t even do boring planks.

All they did was this one odd workout method.

Use this odd tool to burn MEGA calories and get ripped abs

Use it and lose it,

– Parth

PS – Burning 20 calories a minute allows you to…

…burn off:

– A big chocolate chip cookie in 10 minutes

– A can of soda in 7 minutes

– A light beer or small glass of wine in just over 5 minutes!

Burn 20 calories per minute <= Replace intervals with this

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Putting Cardio to the Test + A Better Solution

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You want to have certain criteria in place when choosing the kind of training you want to choose when trying to lose fat. For those that have busy lifestyles, the best criteria is:

  • Must be time-efficient
  • Must elevate metabolic rate for prolonged periods of time
  • Must be fun
  • Must be safe

So lets put three of the most popular forms of cardio to the test:

Walking

Walking is often the exercise of choice for beginners (regardless of age or gender). Initially, most beginners will get results with walking because it’s an increase in their level of activity.

After some time, just like with any form of exercise, results will diminish. So, the next course of action is to increase the distance of the walking, and frequency of the walking. But here’s the problem: you can’t increase the distance and frequency for ever!

You have a minimal amount of time to devote to exercise per week, so what do you do?

A better option:

Although you will eventually face the same issue with jogging and then running, I do believe these are beneficial tools to improve your endurance, and get your mindset towards more intense forms of exercise.

So, if you’re walking right now, start speeding up the pace with power walking with an eventual transition to jogging. After 3-4 weeks of jogging, move onto running. Then start implementing sprints and interval running into your program!

Here’s a great sprinting program to try when you’re ready: Sprint Conditioning by Mike Whitfield

Aerobics

Another popular form of cardio is aerobics. Aerobics comes in the form of step classes, aerobics classes, Zumba, etc. Aerobics shares a similar problem with walking: it does nothing for your metabolism.

So, initially the program might work for your, but if you’re not engaging in movements that elevate your heart rate, or those that engage your muscles, you won’t get the metabolism-boosting benefits you see with strength training or sprinting.

A recent remedy we’ve seen is combining aerobics with light-weight dumbbells. This is an ok solution, but at some point your body will become strong enough so that the light weight dumbbells become ineffective.

A better option:

Slowly start incorporating a session of full-body strength training. So, if you’re doing 3 days of aerobics, drop one day and make that your full-body strength training day.

A great program that provides the perfect balance between strength and cardio is Turbulence Training. Click here to check it out.

Spin Class

Doing intervals on a bicycle is perfectly fine, but in recent times fitness instructors have started adding in all sorts of crazy movements to make the classes more fun. Here is sample video of what I mean:

https://www.youtube.com/watch?v=COlQf7fG2kA

Some unnecessary movements I’ve seen in the video:

I’ve read about the dangers of standing up while spinning, but I won’t go into that here, simply because I am not qualified to make that judgement call. But I will tell you that doing ab crunches from the bike, standing up while boxing, swinging your arms, arms behind your back – all that is absolutely unnecessary and detracts your mind from what’s important: getting an intense workout. Here’s a great article from a spin expert that comments on this workout.

I’ve also seen videos of people doing hip hop moves while on the bike. I’ve also seen videos of people doing bicep curls while on the bike and other dumbbell movements.

A better solution

Instead of spin classes, perform straight intervals on a bike or treadmill consisting of 30 seconds on of intense effort, followed by 30-60 seconds of lower-intensity effort.

Do that for 20 minutes, and you’re done.

Lessons Learned:

Lets go over some key points from this article:

  • Research your method of exercise before embarking on it
  • Make sure workouts are safe
  • Perform full body strength training at least twice a week
  • Build yourself up to interval training

With GREAT gratitude for you every single day,

– Parth

PS – Stay safe!

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Intermediate Strength-Training Plan

Are your strength gains declining?

Don’t worry.

It’s normal.

As you progress, your body will adapt to what you put it through. This means that you’ll become more efficient at the lifts you perform. To get past the sticking point, change the lifts you do, change your rep/set scheme, and change your intensity level.

The Lifts

Workout A:

  • Bench Press
  • Reverse Grip Bent Over Rows
  • Push Jerk

Workout B:

  • Back Squat
  • Clean Pull

Compare this routine with last month’s beginner program. Keep in mind that these are the only lifts you are to perform.

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Beginner Strength-Training Plan

Image by Steve Collins Photography

Strength is the backbone of every goal. Whether you want to lose fat, build muscle, improve your health, or become a superior athlete, strength is where it all starts. I have created a 12-week program to help you improve your strength levels. This workout is a beginner program. The lifts in this routine can be learned rather easily. However, I still recommend that you proceed with caution. Try to get an advanced lifter check your form.

The program resembles many of the great programs out there today such as Bill Starr’s 5X5, Stronglifts 5X5, and Starting Strength. What makes it unique, in my opinion, is really in the progression. I believe that you can not add weight indefinitely, or increase volume indefinitely, or use straight sets indefinitely, or use the same rest between sets indefinitely.

You will be asked to attempt to increase the weight each time, but we’re going to push things along by steadily increasing the number of sets performed, decreasing the number of reps performed, decreasing your rest periods, and decreasing the number of exercises performed.

Lets start off with the basic template:

Workout A:

  • Push Press
  • Bent Over Row

Workout B:

  • Front Squat
  • Deadlift

Train 3 days a week, performing Workout A on Day 1, Workout B on Day 2, and then Workout A again on Day 3. Continue the cycle the following week with Workout B on Day 1, Workout A on Day 2, and Workout B again on Day 3.

Use the following 12-week progression plan:

Month One

Sets: 5

Reps: 5

Rest: 2-3 minutes

Start off with performing 5 repetitions for each set for 5 sets total. Rest 2-3 minutes.

Month Two

Sets: 5

Reps: 5

Rest: 1-2 minutes

In the second month, drop the rest periods to 1-2 minutes. You may need to drop weight initially, but don’t worry, you’ll regain strength quickly.

Month Three

Sets: 3

Reps: 8

Rest: 1-2 minutes

Switch to 8 rep sets. Once again, you may need to reduce weight initially, but will regain strength quickly. Also remember to keep you rest periods between 1-2 minutes.

In the grand scheme of things, don’t get too caught up in the sets, reps, or rest periods. As you lift, you will learn how to listen to your body. If you find that at the end of your session, you can lift more, then feel free to pump out a few more sets, but make sure to increase weight in your next session. The goal is here is to get a challenging workout and get stronger.

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How can I build an effective fat burning workout plan?

In recent years, a new industry has been given birth: the factual-sounding fluff-full fitness information industry. You read that right. Now, more than ever, you have self-proclaimed YouTube buffs promising you extraordinary results in an extraordinary amount of time.

No one wants to tell you the truth: that it takes hard work, consistency, and desire to push yourself to the limit to help you attain your weight loss goals.

After a long hiatus on developing new content, I’ve decided to give you some old-school, straight up, no-nonsense information on how to get solid results. Lets start out with three simple principles to get the ball rolling:

Principle One: Strength Train

In our YouTube star era, everyone is doing high intensity bodyweight circuits, and swinging Kettlebells back and forth. Even though I love that the rest of the world is catching onto the ideas which compelled me originally start my blog, I am also baffled at how many completely avoid actual strength training.

Even if you were to lose 20-30 pounds off, you still won’t look good if there is no muscle underneath that fat! And yes, Kettlebells and bodyweight training WILL help you gain muscle, but only if it’s done in a certain way. Circuit-training alone is not enough. In addition, there are numerous health benefits associated with strength training, which I’ve listed here.

Principle Two: Metabolic Conditioning

Metabolic conditioning, metabolic resistance training, interval circuits, circuit training – it’s all…more or less…the same thing. The YouTube coaches are coming up with new names for the same thing. All you need to know is that when you perform 3 or more exercises in a row with little to no rest in between, it works and it hurts! There are many creative ways you can design such a program. How far you will push yourself depends on how crazy you are. Over the years, I’ve written a full guide on metabolic conditioning, and how you can use it for your goals here.

Principle Three: Eat More

When you start working out hard, you’re going to get hungry. Some people think they should stick to their pre-determined caloric allowance. Don’t do that. You’re hungry because your body is trying to recover from your intense workouts. Your metabolic rate is booming, and the worst thing you can do at this point is eat LESS. So, eat more! Here is a great article which helps you maintain a healthy metabolic rate while you’re training hard.

In the next few weeks, I’ll be churning out some more back-to-basic type content…so stay tuned!

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12 Combo Exercises for Women

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Time is limited. Work is plenty. In the hustle and bustle of daily life, making time for exercise becomes a secondary ambition. In addition, if you work in a  9-5 office where the majority of your day is spent sitting, you are much more likely to be overweight or obese.

This is no good.

So how do you combat this, especially if you do not have an hour (or even 30 minutes) to devote to exercise.

The little known secret I use, and prescribe to my readers is using combination exercises. Combo or “hybrid” moves are simply 2 or more movements fused together to form a brand new exercise which helps you target multiple body parts at once.

The Art and Science of Combination Movements

When designing a combination movement, you first need a “core” movement, followed by an “accessory” movement. For example, if you perform a movement such as a squat while holding a weight, you will squat down, then get up. From this position, you can do a number of things: 1) press the weight overhead, 2) press the weight in front of your body, or 3) curl the weight.

You can take a simple weighted squat and turned into three potential combination movements:

  • Squat & Overhead Press
  • Squat & Chest Press
  • Squat & Bicep Curl

If you widen your stance and perform sumo squats, now you have even more options:

  • Sumo Squat & Overhead Press
  • Sumo Squat & Chest Press
  • Sumo Squat & Bicep Curl

Using this simple method, you can create as many hybrid combo movements as your imagination allows.

Here is another idea on using a core exercise to build combo movements:

Pushup

Get into pushup position and think – how can I move my arms and legs to turn this simple move into a combination movement?

Here are some ideas:

  • Bring your knee up to your chest, and you have a mountain climber. You can do a pushup + mountain climber combination
  • Jump both of your legs in together towards your chest and you have what some people call a “thrust.” You can do a pushup + thrust.
  • Stay in the pushup position for 10+ seconds and you have a plank. You can do a pushup + plank.

Make it harder by adding a stability ball.

  • Get into a pushup position and place your feet on a stability ball. Do a pushup, then bring your feet in towards your chest. You’ve got a pushup + leg pull-in
  • From the pushup position, lift one leg off the stability ball and bring it in towards your chest. You can do a pushup + stability ball mountain climber (warning: this is EXTREMELY hard!)
  • Perform a pushup, then stay in this position for 10+ seconds. Now you have a pushup + stability ball plank.

The possibilities are endless.

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The Manhattan Beach Kettlebell Workout

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Workout Description

Workout will be based on the Tabata 20-10 model. Perform 20 seconds of each exercise, followed by a 10 second rest:

  • Kettlebell Snatches with Left Hand
  • Kettlebell Snatches with Right Hand
  • Kettlebell Goblet Squats
  • Kettlebell Halos
  • Kettlebell Clean and Press with Left Hand
  • Kettlebell Clean and Press with Right Hand
  • Kettlebell Swings

Repeat 1-2 more times

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3 unique veggies that FIGHT abdominal fat? (surprising fat-fighters)

We have a great article for you today from one of our trusted nutrition experts… this article details how some of the chemicals (such as xenoestrogens) that we are being exposed to (from pesticides, herbicides, plastics, our water supply, etc) have been linked to what’s been termed “stubborn abdominal fat”, and how a specific class of veggies helps to combat this problem.

Read the article below to find out an interesting way to protect yourself from “xenoestrogens” and help you get a flatter stomach:

>> 3 Unique veggies that FIGHT Abdominal Fat (surprising fat-fighters that help to counteract “xenoestrogens”)

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