Monday, December 8, 2014

Protein... Why Protein?

I get lots of questions about protein, why I recommend high dosage protein in weight loss journey.

So in today’s article we will discuss why we need protein in our weight loss journey.

Protein Sources
First of all I want to mention that protein are like bricks to house, we need protein to have body, like house walls, our body uses protein to repair damaged body cells or to replace dead ones, that way when we cut our finger or any other place our body replace that cut cells with new ones and usually if the cut isn’t deep it regrows in few weeks, if it is it can take longer. The same goes to every organ: heart, liver even brain. We need protein to produce more cells and repair damaged ones, if needed replace them with new ones.

Now that been said, you probably will know what I will tell you now.

Second we need protein to repair our muscles. We spend a lot time in gym doing cardio and other hard workouts that damages our muscle tissues and we need to repair them as much faster as humanly possible, because if we won’t repair them, in the gym we will feel pain and in low energy state.

And third thing why I recommend huge intake in your weight loss journey, because protein are low in calories. If you would look to carbohydrates and fats, you would see that protein have the most lowest calories. So for people who are counting calories protein is great solution to not feel hungry fast enough and to not take more calories then you need.

Hope that helped someone and for those who was emailing me with this question. Also keep in mind that there are good and bad carbohydrates, good and bad fats, but protein are only one - good. So don’t over-thing and just eat your proteins!

Thursday, December 4, 2014

Eat 6 Times per Day. Myth?

So we probably heard a lot of times you have to eat 6 times per day to lose weight, but no one explains why people should eat 6 times per day. Well probably, because they don’t know.

In this article I will explain why you should eat 6 times per day and how that helps to lose weight.

We know that people eat a lot of junk food these days, so first of all you should have in mind that eating 6 times per day junk food wont help you, because they have lot of bad fats and lots of carbohydrates also know as sugar. If you eat too much unhealthy fats and sugar you will become fatter and no 6 times per day eating or not eating before 6p.m. won’t help. In fact you will be gaining more and more weight. Now let me explain everything here.

Eating 6 times per day unhealthy food will spike you insulin level to the sky’s when you will start eating unhealthy food, because of sugar carbohydrates and unhealthy fats. Because the insulin level will be so high our body won’t have time to reduce insulin level to normal state and you will be eating again, so again insulin level will spike up and he won’t have time to go down and so on.

So in fact your insulin level will be all time high that will only help you gain weight, because when insulin level is high, our body stores everything, when its down and our body doesn’t have insulin he starts to feed hes own energy - fat cells. Now I thing you get the idea already, you if eat healthy food, the insulin level will spike a little bit, and he will be down pretty fast, so that way - what you will eat, you will burn the same day, in fact you will burn more then you eat and that will lead you to constant fat burning.

Also there is another reason why you should eat 6 times per day and the best way to eat at the same time every time. Our body has hes own mind and own memories, if you will eat when you want or maybe you will skip this meal, then another, then other day eat 2meals at the same time - your body will be confused and he will start to stress out thinking “when another meal will come in?”

And this lead to weight gain, because our body don’t know anymore when he will get food, so he starts to warehouse every food that you eat for later usage. So everything you eat you will not burn the same day, but you will store in your body and that will lead to extremely fast weight gains. To prevent this don’t ever let your body starve, because he will become the old lady who takes everything to her home.

Eating 6 times per day at the same time, every day will help you burn fat way faster, because our body are thinking “I’m getting my fuel everyday, at the same time, so why I need to store all those unnecessary pounds? I will just turn every food that I take into energy!” Seriously he thinks that way. Don’t thing that you control your body all the time, yes you control hands, legs, head, thoughts, but the body organs knows there instincts so he will act as he needs.

Also don’t believe that myth about not eating after 6p.m., because that’s totally myth, for example if you go to bed 3a.m., so you should not eat from 6p.m.? That way you will be giving just more stress to your body and your body will start acting as an old lady. But if you go to bed 8p.m., then you can eat your last meal at 6p.m. that’s normal to have 2 hours for our body to digest food.

Wednesday, November 19, 2014

Do I Really Need Supplements?

This question bothers more people then it should be bothering. To be honest, you don’t need any supplements or pills to lose weight. All you need is diet and workout plan to start eating healthy and burning those unwanted fats.

You see people in magazine always says that you can’t lose weight without supplements or you will lose 50pounds in 1month with no exercise or diet... REALLY? What the hell they are thinking of saying that? Maybe you won’t like the answer, but the answer is - to make more money. Yeah to sell more of those fat burners to make more cash. People who look slim in magazine on in any contest, don’t care about fat burners or any other supplements. To them diet and workout are #1 and yes they maybe will use supplements, because using supplements on great diet and workout plan will help you around 15%, but without diet and workout plan you won’t get any results at all. You know, athletes also have to make so money for living, so they find company with supplements and tries to help company by promoting the product and making more sales for supplement company and the supplement company give him hes money.

So what I want to say here is you don’t need to use supplements to lose weight, all you need is great diet and great workout plan. I understand that you want to lose weight as fast as possible, but like I mentioned using only weight loss pills, they won’t work. So lets start with diet, what you should know about diet?
1. Eat healthy carbohydrates, that won’t store fats in your body. Carbohydrates main function to provide our body with energy to move, speak, run, stand up or even, wake up. The energy is very important to people who tries to burn fat, they need that extra energy to workout harder and burn more calories. But there is two options of carbs. First one sugar carbohydrates. Sugar carbohydrate doesn’t do good at all, well they give some fast boost in energy, but its for short time, you can take energy drink and after, 1hour feel like you wouldn’t had food for days. Sugar carbs love just to explode in energy but also to run out fast, because our body can consume only portion of sugar carbs, the second portion goes to storage, yeah they turn to fat cells and people gain more weight. In order to stop gaining fats from carbs, make sure you eat healthy carbohydrates from rice, pasta, potatoes and etc. This carbs won’t give you such explosion in energy as sugar, but they will give you long term energy. You will feel full of energy, you will workout longer and feel better and also most important thing they won’t store in your body becoming fat cells.

2. Count your calories. Counting calories really helps, you can google for calorie calculator and enter all information that calculator need. When you will enter all information it will provide amount of calories you need to eat, to gain weight, to maintain your weight and to cut your weight.

3. Eat fats. Fats are responsible for our hormones, so you can’t just cut them from your diet, because it will give you big and I mean big health problems. Why? Well fats are responsible for our hormones, they regulate our hormone level and hormones are most important thing to keep our heart pumping blood, to keep our all organs working, to have energy, to digest food or even to think. In other words our hormones are responsible for everything that our body are doing. Now if you don’t know how much fats to eat - eat not less then 50grams per day and eat only healthy ones. You can find healthy fats in fish oil, peanut butter, fish, vegetables and etc.

4. If you already eaten your calories and you are still hungry, don’t eat food that has lots of carbohydrate or fats, better eat protein food or even better option would be vegetables. Protein are low in calories and protein doesn’t store in our body as much as carbohydrates and fats do.

5. Workout. Working out is hard, I know, I’ve been there, but you still have to work out as hard as you can to maximize your results. Whats the point eating healthy and loosing weight slowly, when you can eat healthy, workout hard and lose weight FAST! Don’t know how to workout? Easy do cardio! Cardio are one of the best exercises to rise your blood pressure and starting to burn fats, if you don’t know any cardio exercise, don’t worry running is the best cardio exercise you will ever find. So just go out there for a run and give your best, also you can check some YouTube videos on cardio workouts at home if you want to workout at home.

6. Take vitamins and minerals. Taking minerals and vitamins will help you avoid flue or something similar to flue. If you will cache flue you won’t be able to workout properly, give your best, and if it will be really strong flue, you might not be able to go to the gym or eat properly. So try to stay healthy by eating some vegetables or fruits or just buy vitamin & mineral pills.

7. Get some sleep. Nowadays we forget how sleep impacts our life’s. We use to be in lack of sleep, but in order to lose weight you need to get at least 8 hours of deep sleep to restore your energy level an be ready to work hard again.

And now back to the topic, yes now you can use supplements to even go further then you expected you can, but again keep in mind that using supplements alone like fat burners, won’t help you at all! You need to have good diet, good workout plan and then you can use some fat burning pills to increase your % of fat burning. As I mentioned supplements can help you lose little faster weight, around 15%. So if you lose 10pounds in a month. With supplements you will lose 11,5pounds in a month. Not the biggest results, but you know in long run, you will be healthy and you will lose little faster weight, then just with diet and workout plan.

Friday, November 14, 2014

3 Simple Steps That Will Help You Burn Fat

So you want to lose weight don’t ya? Okay I will share in this article 3 things that people really don’t pay too much attention when they should do. This 3 things are the most important in order to lose weight. Losing weight isn’t hard if you know what you are doing and if you’re not trying to cut corners, because there is not faster way to lose weight, there is only things that you need to do constantly to get results. So in this article you will get those most important 3 things in the entire word that will give you 100% weight loss if you will follow and do your homework without cheating on yourself. Keep in mind that this is long term strategy of weight loss if someone really wants to know how to lose 10 pounds in a week you need to apply this 3 steps and don't drink water, that I mentioned below, but losing 10pounds a week isn't good for your health, so this 10 pounds strategy only when you need, for example if you have competition coming up or need to look better at wedding and so on.

So here is the list of those 3 things or maybe I should say steps:

1. Eat healthy food. Yes eating healthy is the best way to not gain more extra fats. Eating healthy alone won’t get results that you want, but eating healthy is the first big step that you need to get in your life in order to lose weight and I’m talking seriously TO LOSE WEIGHT. I don’t care how much time you will spend working out or taking supplements and etc. Without healthy diet you will be burning fat in the gym, but still you will be gaining the same fat or maybe more when you will eat your unhealthy food. So the #1 thing you need to do today is plan your healthy meals. Seriously just do it! Its so simple, people just love to over-complicate things, but this is the most easiest part.

What you need to know is eat lots of protein. Protein - will help you rebuild your muscles after intensive workout and also you will feel much faster full is you eat food who has lots of protein. For example white meat, fish and etc. Also there is another 2 ingredients that you need to take into diet, carbohydrates and fats.

Now you should start eating only healthy carbs. If you know there is carbohydrates in chocolate, candies, sugar as well as in rice, potatoes, pasta. Which would you choose? Yes the rice, potatoes, pasta and etc. Have healthy carbohydrates, that your body need in order to have energy in the gym, chocolate, candies and etc. Have only sugar carbohydrates, those carbs are bad for your body. Our body doesn’t consume all of them and almost half of them turns into fat cells. So eat only healthy carbs to stop creating those fat cells and have energy to move, talk, sleep.

We left one ore nutrient - its fats. Yes you need fats, because fats are responsible for our hormones. Again eat only healthy fats. There is a lot of fat in chocolate, chips, but you don’t want those, your body just won’t digest them and those fats almost all goes to your fat cells. What you want to do is eat healthy fat. You can get them from nuts, vegetables, omega-3 vitamin. I recommend to use peanut butter, because its easier to count your fat intake per day, so that you would eat just as much as your body needs. If you are asking, okay so how much I do need? Usually its around 50g/per of healthy fats to keep your hormones in balance and to not help your body produce more fat cells.

2. Second is? Yeah workout. You need to workout. Yes, yes its hard to workout and takes a lot of time, but you need to understand that we have energy in our body, those fat cells are there, because that energy wasn’t used when you where eating your food. When you will start working out, your body will start using carbohydrates from your food that you ate to restore hes energy level, but your food can’t give carbohydrates and all other nutrients for ever, so then your body start breaking down fat cells, to produce more energy to move on. So without spending your time in the gym you won’t be able to see results much, much, much faster and if you don’t have money to go to the gym or you don’t have gym near your house or for whatever reason you can’t go to the gym, remember you can always go for run, do some cardio exercises at home. You need to make your heart pumping your blood harder to start melting those unwanted body fats. So just go and do some cardio, its not hard, you just thing its hard, as I mentioned above, people love to make everything over-complicated when its not.

3. Okay here’s the final step. Get some sleep, don’t stress too much, take supplements for example vitamins and minerals and drink water. vitamins and minerals. So make sure you use supplements that will help you recover your vitamin and mineral balance in your body, because if you won’t you will cache a flue and it can be disaster, because it will slow down and slow down for real. Last but not least drink a lot of water, when we exercise we sweat and that way we lose a lot of water in our body. Remember what biology teacher said when we was child’s? Our bodies are made from 70% of water. So once we are done with our cardio, get some water and recover your water level in your body. Oh and just one more thing left - stress. Don’t stress too much, if you will be following this simple 3 step guide it’s 100% will help you lose weight. I’m not saying that you will lose 20pounds in 2 days. You know that’s not possible without damaging your health, but I can say that you will lose weight every week. Maybe at the start 5pounds in week, later 3 pounds in week, but you will lose, that’s for sure.

That’s it. Looks too simple to be true? Well because it is! You need to understand that your body needs deep sleep to recover from hard workout or something like that. Best to sleep about 8-9hours if you can, don’t ever sleep less then 6 hours, because studies showed people who sleep less then 6 hours - gain weight. Because our body try’s to safe as much energy as he can to cover lack of sleep. Makes sense? I bet it do! Okay you also need to use vitamins and minerals, because when you will start working out, you will see how much energy you need to move on, when our body are working hard, hes not only burning carbohydrates, fats cells, but also

Here are some other good tips. Listen what this girls have to say about diet, because its true.

Friday, October 17, 2014

Beating Overeating | The Science of Appetite

Indulging in food is a favorite pastime for many, but considering that two thirds of Americans or approximately 207 million 337,000,21 or overweight. Perhaps we enjoy food a bit too much so why can’t stop ourselves from consuming so much fatty and sugary food? How do we beat overeating?

When your stomach is empty it releases a hormone called ghrelin. Ghrelin interacts in the brain with the neurotransmitter NPY and turns on the desire to eat. Once you satisfied this desire by eating ghrelin levels drop back down in hunger subsides, conversely after eating a different hormone leptin is released from the stomach and fat cells and interfears with NPY further turning off the desire to eat and making you feel full. But if this hunger regulation system is in place why can’t we say no to that piece of cake or chips? Many food psychologist believe that in the past energy-rich food such as those with lots of fat and sugar were hard to come by. As hunter-gatherers the human body needed to take advantage of these meals for survival and as a result they become extremely desirable.

But in today’s world we can get a high fat and sugar meal on every corner at any hour. The problem is the instinct and desire still remains and so we struggle to stop eating these meals. Recently it’s been discovered that the continual intake of fat and sugar overrides the regulatory system of ghrelin and leptin. The signaling pathways insufficient to control diet and so initial evolutionary desire now plagues our ability to choose wisely and eat healthy. It’s a self-perpetuating problem. The more healthy food you eat - the more you desire food.

Monday, October 13, 2014

7 Steps You Should Know To Lose Weight

Lots of people go to the gym and they have no idea what they are doing, if you want to have progress you should follow this simple 7 steps. Make sure to check out my newest article: 3 Simple Steps That Will Help You Burn Fat you will love the tips I share there.
  • So the first thing I want to talk about today is setting goals. You want to set a goal to yourself doesn’t matter if you set goal for day, for week or for month. So goal can be something like “I want to lose 5pounds per month” or “I want to lose 2pounds every week” or “I want to lose 3 inches of my waist” it can be anything. Try to set a goal and try to reach it it feels really good when you achieve those things.
  • Second what you want to do is track your progress, write somewhere your actual weight, take a picture. It feels really good to look back once you lost two inches of you waist or any goal you had. When you will see yourself who you was and what you are becoming you will feel more motivated and determination to move forward and forward and forward until you will reach your big goals.
  • Third you don’t need fancy closes or some super gym bags that cost a lot of money and doesn’t help you in any way. Don’t buy all fitness stuff, just because you see some other people do. Be realistic and see what you really need. Some people have injuries that’s why they use straps or any other support stuff in the gym if you see others use it, that doesn’t mean you need it. What you don’t want to wear in the gym is jeans, suit and other clothes that can make your “gym day” difficult.
  • Fourth you don’t need any supplements to lose weight. When it comes to losing fat you can lose it jut walking around, you don’t need fat loss pills, you don’t need caffeine pills, you get your nutrients from food.
  • Fifth thing is you have to get motivated. There is millions ways to get motivated. A friend? Thats an easy way to get motivated. Ask your friend to go to the gym, to workout, to track your progress and reach some gym day goals without cheating at the gym, because when you will see someone working out hard that will get you motivated and you will want to work out harder then he or she is. Also another motivator can be music, download new music that you love. Pictures can be also great motivation. Post some pictures on your wall where you can see that picture, it can be something like bodybuilder or a fitness guy, girl or some quotes that you love to read and get you motivated every time you reread it.
  • Sixth thing is consistency, devotion. You have to spend a little be time in the gym. You don’t want to go to the gym on Monday and then don’t go till Saturday and maybe you will go on Sunday. That’s really not enough consistency there. You really have to stay on top of your schedule here, don’t make excuses just get to the gym, its really not so hard to do it. There are a lot of excuses something like: “I haven’t eaten yet” So go eat!; “I’m too tired” Well I promise when you will get to the gym you will see everyone moving around and you will want to move also, that’s always happens.
  • Seventh thing is exercises. You don’t to lift weight if you are trying to lose weight, you wont see progress and you wont be motivated. If you are trying to gain some muscle you can go to the gym just to lift, but if you want to lose weight as we are talking about here do some simple exercises like treadmill or go for a ride on bike. You need to burn as much calories as you can in order to lose weight, so treadmill is most popular calorie burner because your body moves without stopping. When lifting you’re not working with all your body so you burn way less calories, you take a few minutes break at sets that’s also lowers your calories that you could burn just by doing cardio at treadmill. In other words do simple cardio exercises just to burn those calories, if you will feel tired of cardio then you can go lift some free weights, but make sure most of your gym plan are pure cardio.

Wednesday, September 17, 2014

All About Sugar

When we consume sugar it goes to our blood really quickly and that does give us a quick energy effects. The basic foundation of sugar is glucose and our body use that for quick energy and so when we consume a lot of sugar our body wants to use for energy, but what happens if we consuming a lot of sugar we gonna get spikes of energy and this really low pit falls of being exhausted and tired and makes you go for sugar again. So when someone is craving sugar and giving in to craving you will be riding waves of energy and you will be feeling from tired and exhausted and from a life and a wake.

The USDA only recommends us to have 10 tea spoons sugar in day, no more. They don’t want us to have 10 tea spoons a day, but they say we should not be consuming more then 10 tea spoons of sugar a day and the reason for this is that sugar offers calories and there is no nutrition's in it. So we will go show some specifics foods and show how much sugar they have, so that when you are eating it, you realize what you taking in. To see all products check out this video.