Your Fat Loss Plan Simplified

Fat loss dieting is quite simple, and it does not need to be a major challenge. In fact, when done right, weight loss motivation can remain high, you can eat tasty food and still have energy to perform well at work, school and in athletics.

Weight Loss Motivation Made Simple

Motivation and sticking to a fat loss diet is what people struggle with most. In human psychology, there is a multi-layered construct to habit building. 

Early stages of habit building include inspiration and motivation, as described in Evidence-Based Habit Building: Finally Get Sh*t Done. 

If you understand this concept of evidence-based habit building, the odds are good that you will develop habit and routine that will propel your fat loss and weight loss efforts to maximizing your chance of success. 

When you apply the principle of periodization for weight loss, you can enjoy tasty food, occasionally eat junk food and still reach your long term fat loss goals. 

Periodization simply means setting up periods of dieting over a set timeframe. This allows you to lose fat, keep or build muscle, stay motivated and energized and enjoy holidays and special occasions without guilt. 

Here is an example of a fat loss periodization timeframe:

January through March – Fat loss diet

April through May – Maintain and enjoy lower bodyweight

May through June – Fat loss diet

June through August – Maintain and enjoy even lower bodyweight 

August through October – Fat loss diet

November through December – Maintain and enjoy lowest bodyweight yet 

Implementing a fat loss plan that looks something like this allows you to build fat loss periods around holidays, vacations and special occasions. As such, you aren’t continuously dieting, feeling guilty and depriving yourself. 

This is a proven strategy that increases long-term weight loss success, keeps motivation high and reduces diet discomfort. 

Your Guide to Successful Fat Loss

The Renaissance Diet 2.0 is a book that goes into detail about diet periodization for fat loss, muscle building and athletic performance. It is not a fad diet, scam or sales pitch. It is an up-to-date, science-based text that explains evidence-based concepts in detail to maximize your odds of diet success.

Some of the topics discussed in the book include, but are not limited to:

·         Diet Priorities

·         Calorie Balance

·         Nutrition Periodization

·         Hunger Management

·         Designing Your Diet

·         Diet Fads and Fallacies 

Your Fat Loss Results 

No matter what your diet history, body composition, knowledge or experience, you can absolutely achieve your weight loss goals. 

To increase your odds of maximum fat loss, your goals should be:

·         Specific

·         Measurable

·         Attainable

·         Realistic

·         Time-bound

Then you’re ready to go!

You Make The Fat Loss Happen

However, it is important to understand up front that you have to apply these principles and strategies. Just knowing them is not enough. You also have to be okay with a slower rate of fat loss than may be desired. But that doesn’t mean that the results will not be noticeable. 

It is possible to lose one, two, three or even four or five pounds of bodyweight per week, especially when first starting a fat loss diet. Weightloss does stabilize and you can see rate of weight loss of a pound or so of pure bodyfat loss per week for weeks.

The end result may be as much as 12 – 20 pounds of fat loss over the course of a few months.

Once you’ve achieved that initial goal and you’re ready to go back to normal eating, you cruise at your new, lower bodyweight for a couple of months. Then, if you feel like you have more fat to lose, do another fat loss diet phase for a couple of months for another 10 or so pounds of pure fat loss

If you do this a few times over the course of a year or two, you can lose a significant amount of bodyweight, most of which could be bodyfat. 

It’s slower than a crash, restrictive diet but you can see consistent improvements in your appearance, confidence, energy and health. And you are far more likely to maintain your lower bodyweight for a very long time. 

The Esteemed Authors

The authors of the Renaissance Diet 2.0 are expert seasoned health and fitness coaches, PhD’s and scientists. They are athletes and live the lifestyle that they teach. The authors include Dr, Mike Israetel, Dr. James Hoffman, Dr. Melissa Davis, Dr. Jen Case. 

My Fat Loss Diet Book Recommendation 

Simply stated, The Renaissance Diet 2.0 is by far the most comprehensive, up-to-date text on diet structure and guidance that I’ve read to date. The motivation to design and execute a fat loss, muscle, building or athletic performance improvement alone is worth the read.

I’m not just recommending the book because I may receive a small commission if you purchase it through my Amazon links in this article. I truly believe in and back the information provided within and fully support the mission of the authors.

I could (and have) recommended other diet and exercise books and I put this on the top of my list when it comes to superior experts advice of this nature. 

Also Read

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

7 Reasons Not To Skip Today's Workout

Overcome Self-Sabotage For Fat Loss Success

3 Surefire Ways to Increase Metabolism and Lose Weight Fast

Am I too fat to lose weight fast? I've heard that question quite a few time over the years as a personal trainer and fitness coach. 

You may be surprised to learn that many people who are considered overweight or obese are concerned about being "too fat to lose weight fast." 

Well, never fear. It is possible to quickly lose weight, even if you're overweight or obese. 

Is Rapid Weight Loss Sustainable?

Quick weight loss is possible and sustainable if adherence to specific principles is achieved. A disciplined approach to exercise, diet and wise use of nutritional supplements can result in real, noticeable weight loss in a short period of time.

The following 3 quick fat loss tips can be used by anyone who wishes to achieve a lower body weight, reduce bloating through water retention and improve body composition by burning bodyfat.

Exercise Intensity

It should be no surprise that exercise is on the list of ways to quickly lose weight. The fact is, regular, intense exercise is required to boost the metabolism and force the body to burn stored bodyfat for energy. This is at the top of the list of the most effective fat loss strategies for improved appearance, health and longevity. 

As the heart rate is elevated during vigorous exercise, stored fatty acids are liberated from fat cells and used by the body for energy. 

Many traditional forms of long duration cardiovascular exercise have been said to be the most beneficial for burning bodyfat and losing weight fast.

However, there is evidence that short bouts of high intensity exercise combined with periods of relatively low intensity workout methods is superior to steady state cardiovascular workout programs.

This principle of high intensity interval training, or HIIT, is considered one of the best ways to burn bodyfat and lose weight faster than other forms of exercise.

One of the benefits of high intensity interval training is that is takes far less time than what was previously considered by fitness experts to be ideal for rapid weight loss. 

A HIIT workout as short as eight minutes can prove beneficial in enhancing the metabolism and burning fat. Additionally, the body’s fat burning process continues for hours after a high intensity workout.

Types of exercise programs that include resistance and specific forms of cardiovascular training certainly have their place in any fitness and weight loss plan. 

The key is to workout intensely, no matter what form of exercise is performed. Exercise that is challenging is most effective at burning bodyfat and reducing body weight.

Implement Fasting

Fasting is extremely popular because it is one of the fastest ways to lose weight. Of course, solid research using the most informative, easily-understood books and references is critical. 

Fasting is a nutritional technique that involves reducing or eliminating certain types of food from the diet for a specified period of time. 

Fasting allows the body to eliminate toxins, reduce waste and burn body fat through calorie restriction. There are several popular types of fasting that can be used for a variety of purposes.

Intermittent fasting is used by people who wish to lose weight rapidly, improve digestion and enhance general health. 

The primary principle behind intermittent fasting is completely eliminating all solid food sources for a specific period of time.

 A period of fasting is followed by eating normally to maintain steady metabolic function for fat burning and bodyweight reduction.

Liquid fasting is a technique that restricts all solid food but allows consumption of fluids, primarily water, for a set length of time. Although water is typically preferred as the primary source of liquid, other fluids such as broth and fruit and vegetable juice can be included in a liquid fast.

Supplement Wisely

There are many nutritional supplements on the market that claim to help burn bodyfat, reduce bloating and cause rapid weight loss. 

While many of these types of supplements fail to live up to expectations, some over-the-counter supplements are considered safe and effective.

Dietary supplements that contain high levels of caffeine and other stimulants should be avoided as they tend to increase resting heart rate and elevate blood pressure. 

The compounds included in these types of supplements are generally effective at burning bodyfat through the process of thermogenesis, but the risk of possible health concerns.

An alternative to expensive supplements that are potentially unhealthy are natural products that help reduce hunger, curb cravings and enhance the metabolism through safer means. Rapid weight loss and bodyfat reduction can be achieved without risk to health by supplementing wisely.

These 3 ways to increase the metabolism and lose weight fast can be implemented at any time during a fitness or wellness program to rapidly achieve a lower bodyweight.

Required Reading:

The Top Diet Books for Weight Loss: Your Path to a Healthier You

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

Calories and Weight Loss: A Brief Discussion

*Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. 

Five Simple Strategies to Help You Lose Weight

It can be frustrating trying to find the best way to lose weight.  

The fact is there are several simple, effective strategies that can be used when developing an exercise and weight loss diet plan.  

Your Weight Loss Plan

The following tips can help you lose weight quickly and safely.

1. Create a Calorie Deficit

One of the most effective ways to ensure a reduction of body weight is by creating a caloric deficit. A caloric deficit basically means that you are consuming fewer calories per day than the body requires to maintain normal function.

Increasing daily activity levels through exercise is one easy way to help create a caloric deficit.

Another simple way to make sure that you are in a caloric deficit is to simply eat fewer high calorie foods. The concept of eating less and exercising more is a simple, effective strategy to lose weight.

2. Exercise Intensely

A critical component of creating a caloric deficit for weight loss is to exercise intensely. Casual, low intensity exercise is fine for general health. 

But to truly enjoy rapid and noticeable weight loss, exercise must be intense and of a duration of at least 30 minutes. 

3. Reduce Water Weight

Water retention is one of the biggest obstacles to losing weight. Consuming foods that are high in sodium and are high in carbohydrates can cause water retention or bloating. 

Taking steps to reduce water that is retained within the body can dramatically lower body weight in a short period of time.  By reducing sodium intake, increasing water consumption and using a diuretic supplement, you can experience noticeable weight loss in a short period of time. 

4. Deplete Carbohydrates

Excessive carbohydrate consumption not only leads to water weight gain but it can also lead to fat accumulation and difficulty losing weight. An effective weight loss diet plan should limit the total daily carbohydrate intake and focus on consumption of fresh fruits and vegetables over pastas and breads.

5. Enhance Your Metabolism

The best way to lose weight over the long term is to permanently enhance the metabolism.  The best way to increase the rate at which the body uses energy is to increase lean weight while providing the appropriate sources of energy to the body.

This requires regular resistance training to build lean muscle mass and consuming several small, nutrient dense meals per day.  This allows for the body to continually use fat for energy while engaging in and recovering from exercise. 

Also Read:

The Top Diet Books for Weight Loss: Your Path to a Healthier You

Is Rapid Weight Loss Possible and Sustainable?

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

Rosemary Roasted Almond Recipe: A Healthy, Inexpensive Snack

Almonds are not only healthy but they make a delicious, convenient snack.  You can get all of the dietary benefits from this nutritious nut by eating them raw, roasted and with a variety of different seasonings. 

I recently had a discussion with a fellow muscle enthusiast and we began talking about the various ways almonds can be prepared. 

I must admit, some of the ingredients that were discussed add quite a bit of sugar and saturated fat to the almonds, but preparations enhance the flavor and health benefits that they offer. 

I was browsing a popular recipe website and I came upon a simple recipe to add some garden flavor to roasted almonds.  I’ve modified the recipe a bit to my personal preferences and this particular recipe can be tweaked as you see fit. 

Rosemary Roasted Almonds

Ingredients: 

• 10 ounces of whole raw almonds
• 1 tablespoon of chopped rosemary
• 1 tablespoon of canola oil
• 1 teaspoon of chile powder
• 1 teaspoon sea salt
• Pinch of ground red pepper

Preheat your oven to 350 degrees and line a baking sheet with aluminum foil.  Combine the

ingredients in a bowl and toss until the almonds are evenly coated.  Arrange the almonds on the baking sheet so they are spread out and not overlapping.  Bake at 350 degrees for fifteen minutes before letting your almonds cool to room temperature.

The end result is a crunchy, earthy, slightly salty snack that can be eaten on the go or between meals to ward off cravings.  The healthy fat in the almonds and canola oil offer a host of cardiovascular and anti-inflammatory benefits while helping keep blood sugar levels stable. 

Give this quick, inexpensive recipe a try and enjoy the simplicity and convenience of your rosemary roasted almonds. 

Also Read:

Almonds: The Health Nut's Health Nut

Mouthwatering Muscle Building Recipe: High Fiber Orange Creamsicle Protein Shake

Stalled Fitness Progress: Is It Age or Lifestyle?

Almonds: The Health Nut’s Health Nut

Almonds are among the healthiest, most delicious and nutrient-dense nuts that can significantly improve heart health, body composition and overall fitness when consumed regularly. 

Protein Packed and Calorie Dense

A handful of almonds contain approximately 10 grams of protein, one of the nutrients essential for building muscle.  They also carry about 23 grams of healthy fat that can help lower LDL cholesterol and enhance heart health.

All told, a fist full of raw almonds equates to about 270 calories and is chock full of essential minerals, antioxidants and vitamins.  That’s a lot of nutrition in a small amount of food.

The protein that is found in almonds makes a great addition and provides variety to a high protein diet for muscle building or fat loss.  Not many clean, nutritious foods are as protein dense as almonds.

Ward Off Cravings and Get Lean

The healthy fat in almonds can provide an immediate sensation of satiety, meaning you’ll feel satisfied and food cravings will be diminished.  This is critical to weight loss and supporting continuous fat reduction as one of the primary reasons people have a difficult time losing weight and keeping it off is frequent snacking and daily calorie surplus. 

Consuming almonds reduces the glycemic index of foods that are eaten with them.  This results in a less significant spike in blood sugar and a reduced insulin response. 

This is important because the presence of glucose in the blood and the subsequent insulin response makes it difficult to lose fat.  Almonds play an important role of stabilizing blood sugar and minimizing the release of insulin.

More Energy Equals More Productive Workouts

Almonds provide an excellent source of the trace minerals copper and manganese, which provide free radical protection of the mitochondria within our cells.  This allows cells to function more efficiently and results in greater functioning of all of the body’s systems.  This creates a biological environment that is conducive to greater energy output and physical performance. 

Riboflavin, vitamin B12, which is found in almonds, facilitates oxygen-based energy production and enhances cellular integrity.  This results in greater energy production and performance. 

To experience the most benefits of almonds, eat about a handful, or one ounce, of raw almonds every day.  They can be eaten with meals, as a healthy snack, or as derivatives such as almond milk and almond butter. 

This simple addition of almonds to your diet can provide an immediate and noticeable improvement to your health and longevity. 

Also Read:
Mouthwatering Muscle Building Recipe: High Fiber Orange Creamsicle Protein Shake
Stalled Fitness Progress: Is It Age or Lifestyle 
Drop Fat and Build Muscle In Six Weeks with High Intensity Training

Build Incredible Muscle Mass In Your Sleep: Here's How

The majority of the body’s restorative and growth processes occur while we sleep.  This includes the muscle building process that so many bodybuilders and fitness enthusiasts seek. 

Those of us who are a never-ending quest for muscle greatness do a pretty good job of getting everything dialed in just right. 

We plan our meals giving consideration to the perfect nutrient ratios that are most conducive to massive lean weight gain and fat shredding.  Our workouts are meticulously designed and executed with vomit-inducing intensity.

Sleep Deprivation 

But one thing bodybuilders, strength athletes and muscle enthusiasts typically neglect is perhaps the most important aspect of insane, rapid muscle growth: quality sleep. 

Please take note that I didn’t simply state that sleep in general is the key to inducing mind-blowing muscle hypertrophy; I purposely stated that quality sleep is critical to build massive amounts of muscle tissue.  

How Much Sleep Is Best?

It’s an unfortunate fact for busy muscle-seeking folk that in order to build large quantities of muscle mass quickly, at least eight hours of continuous, uninterrupted sleep is ideal.  To enhance muscle building efforts, a daily one hour nap may also be beneficial.  

This amount of sleep is required for the body to take advantage of naturally elevated levels of anabolic hormones and build muscle fibers thicker, fuller and stronger.  

Fasting Kills Muscle Gains

One of the main arguments against sleeping for extended periods of time is that fasting is believed to cause muscle wasting and reduced strength levels.  The fact is, when blood sugar levels are reduced for several hours at a time, powerfully anabolic growth hormone is released.  

Growth hormone levels spike several times during sleep cycles over a full night’s sleep.  By depriving the body of extended, uninterrupted sleep you are also depriving your body the ability to building muscle by reducing its exposure to growth hormone.

However, to satisfy those who argue that being fed is superior to being rested when it comes to building muscle, there is a solution.  The challenge is how to allow there to be a continuous supply of anabolic compounds while allowing the body to sleep and experience an adequate growth hormone response.  

The Perfect Protein 

The idea is to ingest a high quality protein supplement that has a minimal impact on blood sugar and insulin levels while being absorbed slowly enough to supply the body with a sustained amount of quality nutrition. 

This does not mean eating a big steak or chugging a weight gain shake right before bed.  Instead, it simply requires using a small serving of a high quality low carbohydrate casein supplement.

Casein is a slow digesting milk protein that has minimal impact on blood sugar levels if consumed as a low carbohydrate supplement.  Simply drinking milk before bed will not result in the desired muscle building results because it is relatively high in sugar and can cause digestive discomfort in some people.  This will result in poor quality sleep and a reduced growth hormone response. 

The best way to consume an adequate supply of high quality casein protein while allowing the body to naturally increase its levels of anabolic hormones is to take one serving, typically about 25 grams, of pure, low carbohydrate casein protein such as Optimum Nutrition’s Gold Standard 100% Casein, (affiliate link) in water right before bed.  This will result in the slowly digestion and sustained release of the muscle building nutrients found in casein protein.

It’s important to remember that supplementing with casein protein will yield the best results when taken before an extended period of sleep on an empty stomach with water.  

This provides for an optimal anabolic environment and for the development of an incredible amount of muscle mass.  The addition of casein protein consumed in this manner can trigger immediate and noticeable increases in muscle mass that have never been experienced.  

Also Read:
Three Surefire Ways to Naturally Increase Growth Hormone Production 
Mouthwatering Muscle Building Recipe: High Fiber Orange Creamsicle Protein Shake

Mouthwatering Muscle Building Recipe: High Fiber Orange Creamsicle Protein Shake

Sometimes protein shakes for size, meal replacement drinks for muscle building and smoothies for mass can be bland and boring. 

Indeed it is important to incorporate high quality protein supplements in your mass building workout and nutrition program.  But it does get tough choking down shake after shake for muscle mass. 

Here is a quick, tasty high-fiber orange creamsicle protein shake recipe for muscle building.  This treat is so good it doesn’t even feel like you’re drinking a protein shake for workout recovery and muscle building.  The fiber component of the shake is included for regularity and satiation. 

This powerful muscle building protein shake boasts the following stats:

•    36 grams of whey and milk protein
•    365 total calories
•    25 grams of carbohydrates
•    13 grams of fat

The following inexpensive ingredients are all that are needed:

•    Vanilla Gold Standard 100% Whey (affiliate link)
•    Sugar-Free Orange Metamucil
•    12 oz. of Whole Milk

Directions:

1.  Pour 12 oz. of whole milk into a shaker bottle or large cup
2.  Add one rounded scoop of vanilla Gold Standard 100% Whey to the milk
3. Add one rounded teaspoon of sugar-free orange Metamucil
4. Shake or stir vigorously until the shake is smooth
5 Drink and feel your muscles grow

This high-fiber muscle building protein shake is best consumed cold and anytime you need a quick high protein snack for muscle mass.  Because the Metamucil is bulk-forming, it will thicken up in your shake fairly quickly.  Don’t wait too long to drink your orange creamsicle muscle building protein shake or it will be rather thick. 

The high-fiber muscle building protein shake contains high quality whey protein, slowly digested milk protein and simple carbs for a quick insulin spike for maximum protein uptake.  It also has just the right amount of fat to satisfy your hunger and dietary fiber for heart health and regularity. 

The creamsicle protein shake for muscle building can be consumed every day with minimal concern for excess fat gains or creating a calorie surplus.  It is a great replacement for a sugary snack and has the perfect amount of muscle building nutrition for bodybuilders, strength athletes and muscle enthusiasts.

Get the ingredients for the muscle building high-fiber orange creamsicle protein shake here. (Amazon affiliate link)

Also Read:
One Simple Muscle Building Trick That Works Literally Overnight
The Powerful Muscle Building Effects of Combining Whey Protein and Creatine

One Simple Muscle Building Trick That Works Literally Overnight

This one simple tip involves using a high quality protein supplement that helps you build muscle literally overnight.

When you sleep, your body undergoes a restorative process that repairs muscle tissue, allows the nervous system to recover and liberates fatty acids.  This creates an environment that is conducive to muscle growth, recovery from intense workouts and fat burning.

The problem is sleeping for seven, eight or more hours means that you’re not eating or providing nutrients to your muscle cells for full and complete recovery. 

If you are a bodybuilder or fitness enthusiast, recovery is one of your priorities to achieve a lean, muscular physique.  However, we are depriving our body and muscles of much-needed nutrients while we sleep.  The question must be asked, how much muscle growth are we missing out on if we fast for eight or more hours every single day?

As bodybuilders, meatheads, fitness nuts and fitness fanatics we are understand how important it is to consume plenty of high quality foods and supplements on a regular basis.  After all, we want to maintain steady blood sugar levels and keep a positive nitrogen balance.  Otherwise it would be difficult to hold on to our hard earned muscle gains. 

Most of us who enjoy lifting weights and engaging in resistance training at least a few times per week make it a priority to eat nutrient-dense meals every few hours to keep the muscles growing and the body fat levels at a minimum. But that seems to only occur while we are awake.

Think about how much more lean muscle mass you could accumulate if you gave your body a steady supply of high quality, easily digestible protein that didn’t raise your blood sugar overnight during your regular sleeping hours?

You could potentially halt muscle wasting and start building muscle tissue 24 hours per day, every day.

Not just any old protein supplement will do. The key is to ingest a high quality protein supplement like that is very low in sugar and ranks high on the protein bioavailability scale such as Gold Standard 100% Whey.  

That will mean that the amino acids can be digested rapidly and shuttled to the recovering muscle cells that are starving for nutrients. Protein supplements that have too much sugar and added ingredients can cause a rapid spike in blood sugar which will result in an insulin response.  This will cause you to stop burning fat and store the calories as body fat. 

Give this strategy a try.  Mix up a high quality protein supplement that equates to about forty grams of protein in water just before you go to bed.  Place that protein shake next to your bed.  

Take a few sips of the shake every time you wake up or all at once about three to four hours into your slumber.  This will provide your body with the anabolic compounds that are needed for rapid muscle growth. 

Some people may argue that waking up to drink a protein shake will disrupt the restorative process that sleep provides.  While this may be true, it is much more beneficial for muscle building purposes to supply the body with a high quality protein supplement during sleeping hours.  If you tend to wake up once or twice during the night, you can take advantage of that time to consume the protein without forcing yourself awake.

Implementing this simple strategy will result in immediately noticeable results.  You will wake up the first morning after consuming your high quality protein appearing fuller and more muscular.  After a few weeks of this process you will have gained muscle mass, gotten stronger and recovered more quickly from intense workouts.  Think about the improvements you could see in your body if you did this every night for years and years. 

This just might be the trick that takes your body to the next level… and I bet your competition isn’t doing it. 

Need Fitness Results Now? It's Time to Get Serious!

The time is now to start seeing results and getting serious about your diet, workout and fitness program.  It’s time to stop making excuses, putting off getting seriously lean and fit and delaying your diet just one more day.  

Now is the time to lose a serious amount of body fat, build lean, dense muscle tissue and get fit beyond your wildest imagination.    Before long people will notice your hard work and dedication and will display admiration at your awe-inspiring physique.

Get Motivated

Sometimes it’s difficult to get motivated and get serious about making a major improvement to your physique.  It’s hard to visualize what you could potentially look and feel like a few months down the road and it’s often easier to keep doing the same old thing and hope for great results. 

The fact is rapid fat lose and muscle building is possible when you get serious about your diet and workout program.  Visualization and looking at videos and photographs of those whose physique you admire can be a powerful motivator and can help you really crank up the intensity in the gym. 

I explain this concept further in the article Bodybuilding Motivation: A Few Simple Tips to Get Motivated for an Intense Workout. 

Make the Commitment

Are you ready? Are you ready to put down the cupcakes and pie and pick up a pair of dumbbells? That’s the first step - make the commitment.  Commit to eating food only for recovery, muscle growth and to stimulate your metabolism.

Commit to cranking up the intensity in the gym and elevate the heart rate for a minimum of forty-five minutes per day, every day.  Commit to getting out of bed at a reasonable time every day, no matter how badly you want to sleep in.  Make the commitment and make it happen.

Establish Goals

Once you’ve committed to taking the necessary steps to getting your physique in the condition you want it, you must establish realistic, short-term and long-term goals.  These goals should be attainable but challenging enough that you must work hard and maintain your commitment to achieve them.  By setting weekly, monthly and quarterly goals, you are much more likely to stick to your diet and workout program and see mind-blowing results. 

Document

One of the most effective motivational and accountability strategies for staying disciplined and committed to losing fat and gaining muscle is keeping a journal.  The article Bodybuilding Motivation through Documentation details how keeping a journal with short, personal narratives can be the key in pushing you past a plateau and into a new level of fitness motivation.

Documentation of body weight, body fat percentage and caloric intake on a daily and weekly basis will help you see where you’ve come from, how you will get where you need to go and make the necessary adjustments to achieve your fitness goals. 

Pick a Program and Stick with It

When you get serious about losing a serious amount of weight and building large amounts of muscle mass, it’s easy to try several different fat loss programs or bodybuilding programs in a short period of time. 

Generally speaking, once you’ve decided to get serious about seeing rapid results you should select a program that has been proven to work and stick with it for at least three months.  There are several tried-and-true fat loss and muscle building programs that have been proven to work very quickly.  Whatever program you chose, stay committed, work hard and stick to it!  

Now is the time to get in gear and start shedding fat and developing lean muscle mass.  Get to it and keep the above tips in mind while building your dream body. 

Also Read:

Three Safe, Natural Weight Loss Supplements That Really Work

Fat Loss Exercise Program: A Beginners Guide

Mass Building Workout Program for Skinny Guys

The Powerful Muscle Building Effects of Combining Whey Protein and Creatine

Research has indicated that combining a whey protein supplement with a creatine supplement may be more effective at building muscle mass, increasing muscular strength and delaying sports-related fatigue than if each supplement were to be used independent of each other. 

What the Science Tells Us

Bodybuilders, fitness enthusiasts and those who adhere to healthy nutritional practices understand that supplementing with whey protein has a profound effect on muscle building, immune function and sarcopenia (age-related muscle loss) prevention.  This has been demonstrated in scientific literature and data for decades now. 

Most importantly, whey is densely composed of essential and conditionally essential amino acids, facilitates protein synthesis and boosts the immune system.  

Understand Your Whey Protein

Whey protein is a milk derivative that has a large quantity of branched-chain amino acids compared to vegetable protein sources such as soy.  Branched-chain amino acids are critical in the repair and maintenance of cells and the preservation of muscle tissue. 

The purpose of supplementing with whey protein is to increase the amount of quality protein in the diet, build muscle mass, increase immune function and enhance the metabolism.  

Most athletes, bodybuilders and fitness enthusiasts don’t consume enough dietary protein through solid food sources to adequately recover from intense workouts and to build muscle to the desired degree. 

Whey protein supplements are typically sold in liquid or powder form and are most commonly consumed as a shake or beverage.  Whey protein powder can be added to food such as pancakes, oatmeal and baked goods to enhance the protein content.  

Get your whey protein here. (affiliate link)

Creatine Monohydrate

Creatine monohydrate is a dietary supplement that has been used for decades by strength athletes, sports competitors and bodybuilders to increase muscular force and power, increase muscle size and reduce the onset of muscle fatigue during intense physical activity.  Both scientific and anecdotal accounts have confirmed that creatine monohydrate enhances muscular endurance and power output in its users.

Creatine works in the body by increasing intramuscular stores of phosphocreatine and creatine, which increases protein synthesis (muscle building), prevents depletion of adenosine-triphosphate (APT) and helps reduce the breakdown of muscle tissue. 

Additionally, supplemental creatine monohydrate causes a phenomenon called intracellular hydration, which means that cells at the muscular level are become super-hydrated with water.  This results in a noticeable and measurable increase in muscle size and girth. 

Creatine monohydrate is sold in powder, capsule and liquid form and can be added to whey protein powder.  The most cost efficient way to buy creatine monohydrate is in flavorless, power form.  Typically, 1-5 grams are taken daily, depending upon the desired result.  

Get your creatine monohydrate here.(affiliate link)

Whey and Creatine Synergy for Maximal Results

Studies have suggested that using a whey protein and creatine monohydrate supplementation may have a synergistic effect that results in drastic improvements in muscle building, muscular strength and retention of muscle mass than if the supplements were used alone.

It is important to consider that the benefits of combining whey protein and creatine monohydrate supplements should be used in conjunction with an exercise program that includes resistance training. 

Resistance training places stress on the muscular system and produces the stimulus necessary for muscle building and strength development to occur.  

Also Read:
Gold Standard 100% Whey
Creatine Monohydrate as a Muscle Building Supplement
Compelling Review of Creatine Monohydrate for Muscle Building

References:

Brink, W. (April 2009). Optimizing muscle health with whey, creatine, and glutamine. Life Extension Magazine. Date accessed 06 November 2013. www.lef.org/magazine/mag2009/apr2009_Optimizing-Muscle-Health-With-Whey-Creatine-Glutamine_01.htm 

Smith SA, Montain SJ, Zientara GP, Fielding RA. Use of phosphocreatine kinetics to determine the influence of creatine on muscle mitochondrial respiration: an in vivo 31P-MRS study of oral creatine ingestion. J Appl Physiol. 2004 Jun;96(6):2288-92.

Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

Why You Should Be Using a Weight Gain Supplement for Size and Strength

Weight gainer supplements have been among the best-selling nutritional supplements for decades.  Millions of people have experienced the benefits of using a quality weight gain product for health and fitness. 

Such products are not used only by thin individuals who desire to increase their body weight by creating a caloric surplus for weight gain.  Seasoned athletes, fitness enthusiasts and health conscious people can experience the many benefits that are associated with the use of weight gain products. 

Some of the primary benefits of using a weight gain supplement are:

• Increased muscle mass
• Increased muscular strength
• Enhanced metabolism
• Reduced food cravings
• Increased energy
• Increased Muscle Mass

The body’s ability to develop muscle tissue is dependent upon available nutrients and an appropriate quantity of calories.  Typically it is difficult to ingest enough calories and nutrients through traditional food products to create an environment that is suitable for the development of muscle mass.

Weight gain products can assist in providing the appropriate number of calories and nutrients to those who desire to increase their muscle mass levels.

Increased Muscular Strength

For optimal athletic performance and maximal muscular strength output, an abundance of nutrients in form of carbohydrates, fats and proteins must be ingested. This process is simplified through the ingestion of a quality weight gainer supplement.  

The body uses available nutrients to supply the muscular system with the components necessary to activate muscle contractions.  These required nutrients can be supplied through the use of a quality weight gain nutritional supplement.    

Enhanced Metabolism

Maintaining a steady intake of calories and nutrients is one of the best ways to increase the body’s metabolism.  By using a weight gain supplement, the metabolism can be enhanced and body composition levels can be controlled.  Users of such products can enjoy decreased body fat and increased muscle tissue. 

Reduced Food Cravings

Hunger and low blood sugar levels are among the culprits behind unhealthy food cravings.  Nutritionists and healthcare professionals recommend eating several nutrient dense meals through the course of the day to stabilize blood sugar levels, maintain a healthy body composition and to reduce food cravings.  A weight gain product can assist in providing a steady supply of nutrients and calories to the body. 

Increased Energy

When too few calories and nutrients are consumed, the body must resort to utilizing stored body fat and sugar for energy.  These sources of energy are inefficient at producing sustained levels of energy and the body and mind tends to become sluggish when there is a lack of calories and nutrients. 

Weight gain supplements can help by providing the appropriate amount of nutrition required to keep energy levels up. 

Athletes, fitness enthusiasts and health fanatics have been using weight gainer supplements for decades to improve athletic performance, build muscle and increase muscular strength.  

However, it is not just those who exercise regularly or participate in sports that can benefit from such products.  Anyone who seeks to restore energy levels, fight food cravings and maintain blood sugar levels can experience the benefits associated with the use of weight gain supplements.  

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How to Improve Recovery Between Intense Workouts

Intense workouts place an enormous amount of stress on the human body.  Whether executing explosive resistance training, extended bodybuilding workouts or high intensity interval training (HIIT) routines, adequate recovery is critical to ensuring maximal results and preventing injury.

How to Improve Recovery

The question of how to improve recovery between intense workouts has been explored and answers sought for decades by scientists, coaches and competitive athletes.  

Thankfully, all of this research has resulted in data that can help us drug-free athletes, bodybuilders and power lifters enhance and expedite recovery for continued progress.

In his book, Power: A Scientific Approach, Dr. Fred Hatfield outlines several variables affecting recovery time and offers valuable tips and pointers on how to recovery quickly between grueling workouts.  

Below is a list of some of the variables discussed in the text:

• Size of Muscle Group – Larger muscle groups require more time to recover than do smaller ones

• Muscle Fiber Type – Fast-twitch muscle fibers take longer to recover than slow-twitch muscle fibers

• Range of Motion – Exercises performed through a full range of motion (ROM) subject the muscles to greater stress, thus requiring more recovery time

• Nutrition – A sound nutritional and supplementation plan can significantly reduce recovery time between intense workouts

• Alcohol Abuse – Regular consumption of large quantities of alcohol can negatively impact exercise recovery

• Age – Older lifters (over age 35) tend to require more recovery time than do younger lifters

• Eccentric Movements – Performing the negative portion of an exercise causes greater muscular damage, thus resulting in greater recovery time requirements

• State of Overtraining – Physical and psychological exhaustion and fatigue can drastically increase the amount of time required to adequately recover between intense workouts

Many of the above variables can be easily addressed.  However, factors such as age cannot be changed but should be strongly considered when designing and implementing a workout, nutrition and supplementation program.  

Size of Muscle Group

Dr. Hatfield applies several of the above factors to a charting system that can aid lifters in determining recovery requirements for specific muscle groups.  Those muscle groups that are composed primarily of fast-twitch muscle fibers and are generally used most frequently, such as the quadriceps and pectorals, tend to require more time to recover.

Alcohol Abuse

Alcohol is a central nervous system (CNS) depressant and impacts every cell in the human body.  As discussed in the article Alcohol and Exercise: Negative Effects, long term alcohol abuse can have a profound impact on exercise recovery.

Chronic drinkers often experience B vitamin deficiencies, liver and kidney problems, dehydration and muscle cell degradation.  These effects can greatly reduce the recoverability of the muscular system and can result in decreased athletic performance. 

Proper Nutrition is Critical

Perhaps the most controllable lifestyle variable that can easily be addressed when trying to improve recovery between intense workouts is nutrition.  Regular ingestion of high quality food sources that contain protein, low-glycemic carbohydrates and essential fatty acids (EFAs) are critical to expedite full recovery between workouts.  Intelligent use of fitness and bodybuilding supplements are indeed an important component in the application of this principal. 

Sleep

One of the most overlooked variables in the improvement of workout recovery is rest, particularly sleep.  The  majority of the body’s natural restoration process occurs during deep sleep. 

Dr. Matthew Walker goes into much greater depth on the science of this concept in his book Why We Sleep: Unlocking the Power of Sleep and Dreams. (affiliate link)

One of the most important hormones that is responsible for workout recovery, muscle building and fat loss is human growth hormone (HGH).  It is possible to naturally increase growth hormone production through adequate sleep, preferably eight to ten hours per night.  For an increased growth hormone response, one or two short naps during the day is recommended.

While the variables discussed above are by no means exhaustive, they are among the most important and easily manipulated lifestyle and exercise factors that influence exercise recovery.  Application of techniques and strategies that improve recovery between intense workouts can result in greater performance, fewer injuries and improvements in muscle mass and body fat levels.  

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Fat Loss: Understanding How the Glycemic Index and Alcohol Consumption Impact Results

In order to easily draw a distinction between what foods are considered to contain primarily sugars or primarily complex carbohydrates, the glycemic index should be considered.  

The glycemic index is a scale that rates how rapidly blood sugars rise in response to consuming certain foods.  

Generally, the higher a food ranks on the glycemic index, the more rapidly blood sugar levels rise after its ingestion.  

For example, honey ranks very high on the glycemic index due to its high sugar content.  In contrast, barley ranks very low on the glycemic index as it primarily contains complex carbohydrates. 

When developing a nutrition plan, it is critical to consider where foods fall on the glycemic index.  In order to effectively lose body fat, foods that rank lower on the scale should be chosen over those that rank higher.  The result is a stabilization of blood sugar levels through the day and a less pronounced insulin response.

How Fat Relates to The Glycemic Index

Traditionally, fat has been considered the enemy to fat loss efforts.  In reality, dietary fats have less to do with excess body fat accumulation than most people realize.  Dietary fat plays a crucial role in sustaining human life.  

Many hormones in the body are dependant upon the presence of fat for their production.  Fat also provides lubrication of joints, insulation and a source of energy. 

Because dietary fat carries nine calories per gram, it is easy to achieve a calorie surplus when large quantities of fatty foods are consumed.  Foods that contain a lot of fat include many meat products, full-fat dairy products, oils and some nuts. 

While those who are health-conscious and desire to achieve a lean, toned physique should minimize their intake of fried foods, essential fatty acids, or EFAs, should be included in everyone’s diet.  EFAs are found in walnuts, flax seeds and many natural oils.  

Avoid Alcohol

Our culture is one that enjoys indulging in alcoholic beverages from time to time. 

As such, the nutritional value of alcohol needs to be considered when designing a healthy nutrition plan for weight loss.

Alcohol contains seven calories per gram and is not efficiently used by the body.  

As excessive quantities of alcohol enter the digestive system, the body converts alcohol to sugar, which causes a rise in blood glucose levels. 

In order to reduce the amount of sugar in the blood, the pancreas releases insulin, which initiates the process of altering the sugar molecule and creating a biological environment that is conducive to the storage of body fat. 

In addition to facilitating the body’s fat storing process, alcohol causes certain hormones to be released which have a detrimental effect on fat loss and muscle building efforts.  

Estrogen and cortisol levels become elevated during and immediately following the consumption of alcohol beverages. 

While small amounts of alcohol have less influence on the release of these hormones, regular over-indulgence can lead to accumulation of body fat around the hips and breasts in both men and women.  

Particularly vulnerable is the abdomen, where fat can accumulate in the body cavity, causing the appearance of a bloated, distended belly.  This type of fat, called visceral fat, is caused by high levels of cortisol in the body and is very difficult to eliminate.  The term “beer belly” is often used to describe the appearance of the midsection that results from excessive alcohol consumption. 

Once careful consideration has been given to the caloric value of the above dietary compounds, their rating on the glycemic index and how hormonal responses can influence fat burning and muscle building, a sound nutritional plan can be developed.  

While the performance of cardiovascular exercise and resistance training is critical to developing a lean, toned physique, an understanding of how the body processes and uses foods must be achieved.

Also Read:
Fat Loss: Understanding How Calories, Protein and Carbohydrates Impact Results
Alcohol and Exercise: Negative Effects 

The Top Diet Books for Weight Loss: Your Path to a Healthier You