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KETOGENIC Diet Explained (Must See for BEGINNERS!)🥓 KETO Diet Meal Plan for FAT LOSS benefits risks
 
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Wondering what is the ketogenic diet? In the Ketogenic Diet explained you will find everything about how to start your own keto diet meal plan for fat loss. You'll learn keto benefits, risks, and the myths. This is an excellent ketogenic shredding diet for beginners. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=explained Fat Loss Calculator: http://bit.ly/2Ob4UIA You've been hearing quite a lot about the ketogenic diet. It's become one of the most popular diets around and a lot of people are now starting to switch over to keto. So in today's video I'm gonna give you guys a full unbiased explanation of the ketogenic diet. I want you to understand how it works, how to create your own keto diet meal plan from scratch, and both its positives and its negatives which believe it or not an unbiased explanation of keto is rare to come by due the fact that throughout all of history there have always been those people that would turn a diet almost into a religion or a cult. Thus happened before with Atkins, the South beach diet, And this is happening right now with the ketogenic diet. This ultimately leads to a lot of misconceptions about the diet so there are a lot of things that people are doing plain wrong and you may be making the same mistakes. Let's start with purpose what's the purpose of the ketogenic diet. The goal is to Force the body into a process known as ketosis where fats are predominately burned and used for energy rather than carbohydrates. Macros for the keto diet can vary from plan to plan but you can expect to have anywhere from 60 to 75 percent of calories from fat sometimes even more. Then 15 to 30 percent of calories coming from protein, ans 5 to 10 percent of calories coming from carbs. The most common recommended ketogenic macro split is 20 percent protein 75 percent fat and only 5 percent carbohydrates. This is referred to as the standard ketogenic diet. There is also the cyclical ketogenic diet where you would cycle five days of keto with two days of high carbs. Then you also have the targeted ketogenic diet where you're allowed to have carbs before or after your workouts. And last but not least we have the high-protein ketogenic diet where fat drops down to 60 percent and protein jumps all the way up to 35 percent. Regardless of which ketogenic approach you take the purpose Remains the Same. By drastically reducing carbs and replacing them with healthy fats your body goes into a metabolic state known as ketosis. Now it kills me when certain "Experts" claim that the ketogenic diet isnt a low-carb diet. KILLS ME! If 5 to 10 percent of your total daily calories are coming from carbs and that's not a low-carb diet I don't know what is. Keto is a form of low-carb dieting just like Atkins is a form of low-carb dieting. For the people that treat keto like a religion I can't wait to read your comments. Either way when you're in ketosis your body becomes very very good at burning fat for energy. Fats will be turned into ketones in your liver and those ketones will supply energy to your body and your brain. To put it simply your body becomes better at using fat for energy... not only the fat that you eat but also the fat thats stored on your body. One of the ways that it does this is by keeping insulin levels low. Insulin is a fat storage hormone that is released to help shuttle energy from the food you eat into your cells. The ketogenic diet is known to be one of the best ways besides fasting to drop your insulin levels lower. And low insulin levels are associated with fat loss. However there is a misconception out there that your insulin levels will only go up from carbohydrates. Protein will also spike your insulin levels and if you eat enough fats in one sitting especially the wrong ones like trans fats that can spike your insulin levels as well. A lot of people that do the ketogenic diet just go absolutely overboard with the unhealthy foods that they pack into their plan. Sure macro wise a bunch of cheese mayo and bacon will fit into a 75 percent fat allowance. However for your health these foods are not always the best option. Again occasionally having Foods like this as a treat on the keto diet is perfectly fine however from day to day your 75 percent fat allowance is meant to be used on healthy sources of fats such as avocados coconut oil whole eggs olive oil grass fed butter, nuts and seeds and the fat found in unprocessed meat such as beef Buffalo salmon chicken thighs ground turkey or pork just to name a few. Sources of fat with oleic acid have been shown to be really effective at dropping insulin levels as well. You'll find oleic acid in olive oil and avocados as well as in many other sources. Due to the fact that this diet is so high in fat and moderately high in protein it's very easy to feel full on this plan.
Reach KETOSIS Faster (24 HOURS!) - 5 KETO HACKS | How to Get Into Ketosis for Weight Loss Quickly
 
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5 easy ways to get into ketosis fast. Learn how to get into ketosis for weight loss in just 24 hours. These Ketogenic diet hacks will save you time and help you burn more fat. The ketone diet meal plan and ketogenic diet meal plan is similar. By throwing in a fat fast you can speed up fat loss. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=hacks Fat Loss Calculator: http://bit.ly/2wZQxiJ Normally it can take anywhere from 2 to 7 days for your body to go into ketosis. Depending on your body, activity level, and what youre eating, you could be the unlucky one waiting the full 7 days. Or you can just take all the tips that I'm about to share with you, apply them, and Ensure that you reach ketosis in the shortest amount of time possible for your body. Also if you've messed up your ketogenic diet recently this video will help you get right back into ketosis quickly. The first hack is to do a fast but not just any kind of fast. This is what's called a fat fast. Fasting in general is one of the fastest ways to get into ketosis and it's fairly easy to understand why. Ketosis is a process thats happening in the body every single day regardless of the total number of carbs you eat. It just may be happening at a very small scale. For example when you go to sleep your body still needs energy but it has to go hours without food so the body will burn fat and create molecules known as ketones to provide that energy. By eating a low-carb high-fat diet this process is Amplified and that's what we all know as ketosis. So this is where fasting comes in. A great way to get right into ketosis is by depleting the body of carbohydrates and proteins which will both ultimately break down to glucose. The good news is that your bodies already depleting glucose to be used as energy all the time. So all you have to do to get into ketosis faster is avoid adding on any extra macros that will be converted to glucose. You can do that by doing a 24-hour water fast or you can do a fat fast. And this actually leads right into the second hack which is to increase your Healthy fat intake. By consuming more healthy fats you're gonna boost your Ketone levels and reach ketosis faster. With a fat fast you accomplish just that. It involves eating somewhere between 800 to 1000 calories per day with roughly 90% of those calories coming from good sources of fat. This helps your body making easier faster transition into using fat as your primary source of energy. If a full 24-hour fast is a little too difficult for you and a fat fast is also still too difficult then try to go for some intermittent fasting while still applying the same ketogenic principles of a high-fat low-carb, low to moderate protein diet. Speaking of protein this is another huge mistake that people make on keto that you can avoid to get into ketosis faster. For the ketogenic diet we want to keep our protein intake levels low-to-moderate. For maximum fat loss i recommend you stay in the range of about half a gram to three quarters of a gram of protein per pound of body weight. For Keto we don't really want to go higher than that because protein just like carbohydrates will ultimately be converted by the body to glucose. So by having too much protein you'll throw yourself out of ketosis the same way that you would by having too much carbs. That's why it's important that you keep the protein at an adequate level not too high to where you're eliminating the possibility of ketosis and not too low because you do need protein especially if you're active to rebuild your muscles. And that brings me to the next tip which is to maintain a high level of activity when you're goal is to enter ketosis faster. Once again remember that ketosis will only occur after you've fully depleted your body of glycogen stores. Your body likes to store unused glycogen in your muscles and your liver. And since we're already eating a low-carb diet and keeping our protein levels low to moderate we're not going to be replenishing any of those glycogen stores any time soon. That's all great and all but what can we do to get the stored glycogen out of there faster so we can enter right into ketosis. The answer is exercise especially high-intensity exercise that's done on an empty stomach. Even though you won't burn more calories exercising in a fasted State then you would in a Fed state, working out fasted has been shown in studies to increase Ketone levels. By working out fasted you can help increase what's called fat mobilization which is a crucial step in the fat loss process. Even if you don't want to work out fasted keep in mind that working out in general will help you deplete glycogen stores faster. Also the type of workout that's most demanding on your glycogen stores is weight training and other forms of anaerobic training. So you want to do weight training.
Cardio Before or After Weights to Burn Fat Fast | Cardio before or after lifting | Weight Training
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=or Fat Loss Calculator: http://bit.ly/2O4a6xH cardio before or after weights cardio after weights cardio before or after lifting cardio after lifting cardio before weights cardio and weight training Burn fat fast lose fat fast cardio for weight loss In today's video I am going to be talking about if you should do cardio before or after weight training. This question is most often asked by people looking to get the most amount of fat burn out of their cardio program. Obviously we would like to do that without sacrificing precious muscle mass. Since we're trying to get to the bottom of the most effective way to time our cardio program. We want to make sure that doing the cardio is actually burning fat. Doing the cardio before your workout, unless you're working out on an empty stomach, is going to burn a mix of carbs and dietary fat. That means that you're essentially going to be burning what you ate earlier that day during your cardio workout not fat. In fact it'll probably take you a full half hour to just start burning body fat especially with steady state cardio. The other downside to doing cardio before a workout is also related to the fact that we're going to be burning the food we ate instead of fat. The food we ate, and the stored glycogen from previous meals was going to be valuable fuel for a beast mode workout. All I got to say is good luck with those squats after an hour of running. You're probably already thinking that cardio after the workout is the only way to go, but I haven't even mentioned the biggest benefit to doing it after rather than before. You see when you're doing cardio usually your goal is to burn body fat, and glycogen is like brick wall between you and you're goal. Imagine that there's a very busy highway and every car on this highway represents glycogen. There's a cross street with a yield sign where cars are trying make a turn and get onto this highway. These cars represent your fat cells. While all the glycogen "cars" are zooming by the fat cell "cars" are just sitting there at the stop sign waiting their turn. Occasionally a fat cell "car" gets through, but for the most part when the glycogen cars are around the fat's not getting through.Finally once there are no more glycogen cars the fat cell cars start going through one after the other at a much faster rate. What all that means is that your body, which in this case is the highway prefers to use glycogen for energy. Meaning if you do cardio before your weight training you're probably going to be using mostly glycogen to supply the energy. Fat cells on the other hand will be at the "stop sign" and will get used here and there at a low rate. Once all the glycogen is gone that's when we start burning fat at a faster rate. Well how the heck do we get rid of all that glycogen? Glycogen happens to be the body's go to fuel when lifting weights, and whats even more awesome is that when you weight train glycogen is converted used for energy in mass quantities. So you're going to burn right through that glycogen quick. After an hour or so of intense weight training you will have probably depleted the majority of the glycogen in your body. This means that directly after the weight training would be an ideal time to start cardio because now you're body will have no choice but to burn fat at a higher rate. If you still only want to do cardio before you're workout then just understand that your going to run into a couple roadblocks. The major one is that your strength and energy levels are going to be depleted if you do a full out cardio session. The only time to do cardio before a workout is as a warm up at a low intensity. You don't really need longer than 10 or 15 minutes to warm up. Whether you do a HIIT workout or a steady state cardio workout you're still going to burn more fat after weights because you'll be in a glycogen depleted state. I prefer a HIIT workout because you can usually get the same if not better results than steady state cardio in half the time. An example of steady state cardio would be jogging on a treadmill, where as an example of HIIT cardio would be sprinting or boxing at a high intensity. Again you'll burn more fat doing either one directly after weights, but I just prefer HIIT, it saves time. cardio before or after weights | Burn Fat Fast | cardio after weights | cardio before or after lifting | cardio after lifting | cardio before weights | cardio and weight training | lose fat fast | cardio for weight loss Music: http://www.bensound.com/royalty-free-music
5 Intermittent Fasting Tricks to Burn Fat Faster
 
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Learn 5 intermittent fasting weight loss tricks to burn fat faster. These tips will help those of you looking to lose weight fast. If you are on the ketogenic diet some of these tips will benefit you as well 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=fasting Fat Loss Calculator: http://bit.ly/2wplFbl You really shouldn't start an intermittent fasting plan......... Well.... at least not until you watch this video because today I'm giving away the top 5 ways that will allow you to burn fat faster while fasting. If you've already tried intermittent fasting and you did it correctly you've probably already noticed some great results. You probably lost some body fat, maybe lost a few pounds off the scale, and you've become more productive in the process.... which is all great. But I know if you could double or triple your results without spending more time in the gym or in the kitchen you would be more than happy to learn how. Am I right? ....I think i'm right. So let's get started with the very first trick... When you break your fast, during your feeding window you want to stick to foods that don't spike your blood sugar, and more importantly don't spike your insulin levels. And those two things aren't always the same. As many of you already know one of the major benefits of fasting is that it'll allow you lower your insulin levels. Insulin is a fat storage hormone that serves as a bridge between your cells and the nutrients coming into your body. Your body will also stop burning fat when insulin levels are elevated. When we fast we are not just looking to lower calories by not eating, even though fasting will definitely do this the main goal of fasting for fat loss is to decrease insulin levels. And there really is no better solution for doing just that, when you simply don't eat your bodies insulin levels are naturally at their lowest. However, what most people don't realize is that even if you fast perfectly, once you break your fast you can spike your blood sugar and insulin levels high enough to cause your body to actually store fat rather than burn it. So if you want to burn fat at the fastest rate the goal has to be to keep your insulin levels low even after breaking your fast. We can do that by understanding some basic principles and then making a decision on what to eat during your feeding window around those key concepts. First let's get the obvious out of the way.... sweets, processed foods, and junk food will spike your insulin levels the highest while providing the lowest amount of nutrients. So if you want to burn fat faster after breaking your fast stick only to real wholesome single ingredient foods. Most of these foods you'll find by sticking to the outside aisles of your local grocery store or supermarket while avoiding the inner aisles. Next you have to know that carbohydrates have the biggest impact on your insulin levels, certain types of dairy have equally as big of an impact, other sources of protein have a moderate impact, and fat has the smallest impact. By not overindulging in carbohydrates and dairy after breaking your fast you'll already be miles ahead of most people. Since fasting is supposed to be a flexible dieting structure, I don't want you to restrict your carbs or dairy to nothing. In fact by doing that it'll probably make you want to have them even more. Instead I want you to break your fast with a large serving of vegetables in order to fill your stomach up and take the edge off your hunger. Then move on to your protein & fat sources, and then if you're still hungry you can move on to some low glycemic carbohydrates & dairy. This will allow you to limit your insulin spikes during your feeding window without actually thinking about it & without restrictions. Let's move on to the second way to burn fat faster that goes hand in hand with the first tip we just went over. I'm talking about keto fasting. Keto fasting is a combination of the ketogenic diet & fasting. This will make your diet a little less flexible because you will have to adhere to a certrain macronutrient split, but it's an incredibly effective way to speed up the amount of fat lost from fasting. Here you would start by setting up a regular intermittent fasting & feeding window. An common example would be to break your fast at 1 o clock & then switch back to fasting at 9 o clock. But during that 8 hour feeding window, with this method you'll actually want to keep your carbohydrate consumption under only 5 to 10 percent of your total daily caloric intake. This means no grains, no starchy veggies, & only berries for your fruit. You'll also want to keep your protein intake right around 15 to 20 percent of your daily intake because remember protein is also insulinogenic, & your fat should be around 75 percent of your total calories. With this kind of macronutrient split Studies on fasted training: tinyurl.com/ybosvgqf tinyurl.com/y7n9d4jc
How to Lose Water Weight Overnight | Causes of Bloating | Foods Cause bloating Relief after eating
 
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How to lose water weight overnight | Causes of Bloating | Foods that cause bloating Relief after eating 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bloating Fat Loss Calculator: http://bit.ly/2O8bRKa Would you like to know how to lose water weight overnight? Well luckily for you I have a great all encompassing answer starting from the causes of bloating and ending with bloating relief. If you would like to know how to get rid of water weight overnight you can find out by watching this video. It is important to note that this video is not about how to lose body fat fast. This video is about how to lose water weight fast. There is a big difference and each topic has its uses for different people. If you are someone looking to get rid of excess water weight to cut weight for a competition or someone looking for bloating relief and would like to get rid of some puffy skin then the tips presented in this video is for you. One of the best ways to lose water weight overnight is by sweating out extra water weight in a cardiovascular program. That's right when you go running or perform some other type of cardio you will be sweating much more than usual and will lose plenty of water weight that way. Another way to do this is by sitting in a sauna and cycling your rounds in there. In this video I recommend 4 rounds of 15 minutes. If this is too challenging then cut your rounds shorter and giver yourself more breaks. A sweat suit is a great way to get rid of bloating fast because it gives you the sauna effect (high heat) while exercising. Helping you sweat significantly more. The best way to lose water weight is by first identifying the foods that cause bloating. Bloating and puffy skin is caused by a high amount of water retention that sits between the skin and your muscles inhibiting you from looking your leanest. Your diet has a huge part to do with this and one of the biggest factors in your diet that leads to bloat is salt. That's right we want to cut out as much salt as possible and you should not have more than a teaspoon or 2,300 mg of sodium per day. That includes salt from seasonings, processed foods, and frozen foods. Sugar is also at the forefront of causes of bloating so make sure that simple nutrition void sugar is out of your diet. That includes sugars found in sodas, candy, and simple carbs as well. Stick to more protein based and high fiber/complex carbohydrate diet, and you will see drastic changes in your health, mood, and aesthetics. You can also supplement with potassium either in pill form or from fruits such as bananas. Potassium is an electrolyte that is thought to help reduce sodium's effect on the body. Asparagus has similar effects as well. I have heard positive reviews from many people about asparagus ability to fight bloating after eating. Dandelion tea is a natural diuretic that will help with puffy skin and help you get rid of water weight overnight as well. Distilled water is very special because it attaches to sodium and will actually flush the sodium it is attache to out of your system. Make sure that in general you are drinking a lot of water if your goal is to lose water weight. I know that may not make sense, but our bodies get very needy when they don't get enough of something. If your body doesn't get enough water, it will store and retain every last bit. Finally, one of the best tips for how to lose water weight overnight and bloating relief is by taking an Epsom salt bath. Epsom salt not only is capable of getting up to 20-30 lbs of water out of your body. It is also a very great way to get toxins out of your system and help you feel rejuvenated. Try it out next time you need to lose water weight. Hope this helps! http://www.bensound.com/royalty-free-music How to lose water weight overnight | Causes of Bloating | Foods that cause bloating | Bloating Relief | Bloating after eating | How to get rid of water weight overnight | How | to | lose | water | weight | overnight | causes | bloating | foods | that | cause | relief | after | eating | get | rid | of | meal prep manalapan, nj | Personal training manalapan, nj | personal trainer | personal | trainer | manalapan | Nj | New Jersey | bootcamp manalapan nj | boot camp manalapan nj | bootcamp | boot camp
5 Ketosis Mistakes That Make You Fat
 
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These are the 5 biggest ketosis mistakes that prevent fat loss. You want to make sure you avoid these common mistakes on the ketogenic diet especially if you're doing it for weight loss. To lose weight on ketogenic diet and to get results you have to be sure that you're not messing up your meals and your recipes especially for beginners. watch this video to understand why keto is not just a low carb diet. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=ketosis Fat Loss Calculator: http://bit.ly/2OWJOO5 So you're following a Ketogenic diet or your just getting started by cutting back on some carbs and you want to get into ketosis and stay there. And the reason is because you want to burn some extra body fat and get really lean without being miserable. And you find out that ketosis is pretty much a state in which your body predominantely starts using fats for fuel in the form of ketone bodies rather than glycogen. So you start following a ketogenic diet and in the beginning your results are pretty good, but then a few weeks in things start to slow down or maybe things come to a complete halt. And if that happened to you or if it's happening to you right now I'm really glad you found this video because today I'm gonna go over the 5 biggest keto mistakes that stop your fat loss and bring you out of ketosis. Some of these mistakes can potentially even make you gain body fat rather than lose it, so you really want to make sure that you avoid all 5 at all costs. Let's start with mistake number one, thinking that the ketogenic diet is simply a low carb diet. I know that this doesn't sound too bad but this is one of the biggest mistakes because people are very quick to identify carbs as the culprit responsible for their higher body fat percentage. Then usually the second macronutrient that people identify with gaining weight and storing body fat is fat. And those of you that have been doing keto for even a little while now know how important eating fat is for you to get into ketosis and maintain your energy levels while burning your own body fat. However, the last macronutrient that most people would never consider slowing or stoping fat loss is protein. I mean afterall protein is the all worshiped macro of the entire fitness and health industry, how can protein ruin ketosis. Well I'm here to tell you that having too much protein can and will take you out of ketosis. The ketogenic diet is not a low carb diet it is a combination of a low carb, high fat, and moderate protein diet. The reason why your protein intake should not exceed a low to moderate level is because if you have too much protein your body will turn the protein in to blood sugar in your liver through a process known as gluconeogenesis. In this process not only do you increase your blood sugar but you can also spike your insulin levels, and in case you don't know insulin is your fat storage hormone. Once your body has the option of using the blood sugar or glucose for energy it will choose that over your fat stores and you will stop burning fat. So to prevent this you can go get a glucometer and ketone blood test strips and constantly test yourself, which may actually help for some of you. But for those of you that don't want to be bothered just make sure you keep your protein intake below 20 percent of your total daily calories. Many people following the ketogenic diet would say that you have to go even lower than that like 15 percent of your total daily calories and others will say you can go higher and have 25 percent of your total calories from protein, however if you stick between a range of fifteen and twenty percent you should have no trouble getting in to ketosis and staying there. Make sure you don't make this mistake remember the ketogenic diet is not only lower carb diet it's a high fat, moderate protein, low carb diet. And when the it's done correctly thats when it'll help you melt the fat from your body. Moving on mistake number two is a mistake that I made when I first tried to follow a keto diet and that mistake was accidentally eating too many hidden carbs. With this diet plan you only want five to a maximum of ten percent of your total daily calories coming from carbs. For most people this is going to wind up being under thirty or even twenty five grabs of carbs per day. And let me tell you from experience even when you're trying not to, it's so easy to accidentally eat 25 grams of carbs. Very rarely will someone grab a piece of bread, or make a bowl of pasta while following this plan. However there are many snacks and processed foods that might lure you in because it says sugar free on the front of the box. However, if you were to take a closer look you would see that they might have replaced that sugar with things like corn or rice syrup, honey, or even fructose.
Insulin and Weight loss ➠ How to Control & Lower Insulin Resistance Levels Fat Loss Diabetes Leptin
 
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Everything you need to know about Insulin and Weight Loss. In this video I reveal how to control and lower insulin resistance. Lower your insulin levels and battle diabetes with diet and exercise. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=insulin Fat Loss Calculator: http://bit.ly/2O5Dxzw Insulin and weight loss. What exactly makes these two so dependent on each other? If you dig through a little bit of fat loss research you'll see right away that insulin is very closely connected with burning fat and losing weight. In fact without reducing insulin there is almost no way we can burn a substantial amount of fat no matter how hard we exercise and diet. And even though most people have heard about insulin spikes not being good for weight loss the average person doesn't truly understand why. Well my hope is that today I can explain this in a way that anybody can understand. It all starts with you eating food. When you eat food the chewed up food particles get broken down further in your stomach into very small parts and then they pass through your intestines at which point your body absorbs and breaks down those nutrients and calories again and dumps them into your bloodstream. These broken down nutrients can't just jump into the cells that need them for their daily functions without some help. That's where insulin comes in. Insulin is a hormone secreted by your pancreas and it gets released into your bloodstream when your body senses that blood sugar has increased. Very high blood sugar levels are not good for you and your body knows this. So insulin acts as a bridge between your cells and the sugar found floating around in your blood. Without insulin your blood sugar would be very high because your body wouldn't be able to get that sugar into the cells. This is actually pretty much what type 2 diabetes is. When people are insulin resistant which means that insulin isn't doing its job they usually wind up being labeled as a type 2 diabetic which means that they need an external source of insulin for example either a shot or a pill to get their blood sugar down. So what does all of this have to do with fat loss and weight loss. Well whether you eat pasta brown rice or drink a can of soda all of it will eventually be broken down and it will be blood sugar floating around in your bloodstream. The only difference is that whole high-fiber carbs like brown rice will take a lot longer to digest which means that the sugar will be released into your bloodstream slowly while the can of soda will pretty much be released all at once. When it's released into your bloodstream slowly you give your body a chance to actually use it overtime so you won't require quite as much insulin which leads to less of it being stored as fat. Before insulin starts storing blood glucose into fat cells it will first store as much of it as possible into your liver for later use. The liver can only hold a limited amount of blood sugar and then the excess starts to get dumped off into your muscle cells. Now your muscle cells can hold more of this glucose then your liver can however it also has its limit. By building more muscle you're going to be able to increase this limit and use more of the blood sugar for your muscles rather than storing it as fat, however again even the most muscular person on the planet is going to have a limit of how much of this blood glucose can actually be used by the muscles. Once that limit is reached we hit a point called spillover where the sugar that came from mostly carbohydrates in your diet will begin to be stored in fat cells in order to lower the sugar found in your blood stream to normal levels. So insulin is an anabolic hormone that causes weight gain and growth. The opposite hormone to insulin is a catabolic hormone known as glucagon which is released when blood sugar drops too low. Glucagon just like insulin goes in and acts as a bridge between the stored energy in your cells and your bloodstream. Except it has the inverse effect. So it pulls energy from your cells and dumps it into the bloodstream. Before your body will start pulling fat from fat cells for energy it will first pull that stored glucose from your liver and your muscle cells. This is why so many low carb diets work. When you don't have that many carbs it's easy for your body to use up the carbs stored in your muscles and your liver and then proceed straight to burning fat for energy. This is the same reason why ketogenic diets work. Except an added benefit to ketogenic diets is that your body becomes more efficient at using fat for energy which means more fat will burnt.
G🍩🍩D CARBS vs BAD CARBS for WEIGHT LOSS 🔥 Are Carbs Bad for You? Which Make You Fat? Eat or Avoid
 
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Learn about good carbs and bad carbs. If you're wondering which carbs to eat for weight loss and if you think carbs are bad for you watch this video. Carbs don't make you fat! Don't Avoid Them! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bad Fat Loss Calculator: http://bit.ly/2O5tUkn Which carbs are good and which carbs are bad and which ones are going to help you lose weight and which should you avoid to not gain weight. These are some very common questions that I get all the time from my clients both online and in the gym. One thing that's for certain is that there seems to be a giant carb phobia going around. Most people that want to lose weight are under the impression that carbs are the enemy. So I recommend watching this video all the way through because I'm going to explain not only how carbs are good for us but I'm also going to tell you guys exactly which carbs are best to make you lose fat fast. The first thing you have to know about carbs is that they are your bodies preferred source of energy. So before your body will break down body fat for energy it'll first use all the carbs you consume and the ones that are stored glycogen in your liver and your muscles. Just so you know when you consume carbs they are stored in your liver and your muscles and any excess carbs past that are usually stored as fat. The liver can hold about 70 grams of carbs while your muscles will store close to 200 grams of carbs. By building more muscle you're able to absorb and use carbohydrates more effectively into your muscle cells rather than storing them as fat. So weight training can definitely help you process carbohydrates much more efficiently. There are two categories of carbs one is high glycemic and the other is low glycemic. And really the carbohydrates that you're going to be eating can also fall somewhere in the middle and can be considered more moderate on the glycemic index. Its not just black and white. Carbs that are high-glycemic will 1 digest faster, 2 they will spike your blood sugar and invoke a higher and more rapid insulin response, and 3 will drop insulin and blood sugar to normal levels or even below normal levels pretty fast after digestion. Low glycemic carbohydrates are pretty much the exact opposite they digest a lot slower which means they will release glucose at a slower rate causing less of a rapid spike in blood sugar and will just keep your blood sugar and insulin levels at a slightly elevated point not a full out spike but it will be slightly elevated for a longer duration than high glycemic carbs. Usually when you have the low glycemic carbohydrates they don't give you that carb crash that's associated with starchy higher glycemic carbs so you don't usually have to worry about blood sugar dropping too low after digestion. Now normally we've been told that high-glycemic carbs such as bread and white rice and regular pasta are not as good for us when we're trying to lose weight as the lower glycemic ones. This however is totally not true and it's also not true that you can't lose weight while on a higher carbohydrate diet. Just to make sure you guys are on the same page as me some examples of low glycemic carbs are Legumes beans brown rice sweet potatoes buckwheat quinoa barley nuts steel cut oats and many fruits and vegetables. Whereas the high glycemic carbs are white rice instant oatmeal cereals baked potatoes white bread corn and fruits like watermelon and dates. Even though white rice will Spike your blood sugar and Insulin much higher at a faster rate than brown rice you can still lose weight and a lot of it by eating white rice. And the brown rice won't spike your insulin or blood sugar quite as high but it will raise it to a moderate level for a longer period Of time. That's why many nutritionist and fitness experts now say that there really isn't that big of a difference between the two. The outcome of whether you lose wight or not on your diet has a lot more to do with food quantity and quality then it does with if the food is high glycemic or low glycemic or if you have a higher percentage of carbs throughout the day or a lower percentage of carbs. You can definitely put on body fat while having no carbs at all and just having a diet very high in fats and protein. So there's nothing inherently bad about carbs it's more so about the quantity that you're consuming. So consuming tons and tons of steel cut oats can still make you gain weight. The one thing about low glycemic carbohydrates that can help you a lot with your diet is that they usually will fill you up for longer then the faster digesting high-glycemic ones. A lot of this has to do with fiber for example brown rice will have a lot more fiber than white.
Should You BULK or CUT First (SKINNY FAT FIX)
 
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Should you bulk or cut first if you're skinny fat or a beginner? This cutting vs bulking will teach you which one to do first and how to do it. You'll learn best way to structure your diet and workout to optimally burn fat while cutting and build the most muscle when bulking. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bulk Fat Loss Calculator: http://bit.ly/2wkHNDo If you want to pack on some solid muscle, but you also want to lower your body fat percentage you're probably wondering which one you should do first. Is it better to bulk before cutting or is it better to cut before bulking. Does doing one before the other or doing them in a certain order speed up your progress? Well that's exactly what I'm gonna go over today...bulking vs cutting, and by the end of this video you'll know exactly which one to do first based on your goals. The decision of which one to do first is especially difficult on two groups of people beginners & people that would refer to themselves as skinny fat. As a totally new beginner the really amazing factor that you have on your side is a little something that we call newbie gains. Meaning it doesn't matter all that much what you do even if you're doing the wrong thing you'll probably lose a little bit of fat & add a little bit of muscle at the same time. Unfortunately this only applies to absolute beginners. Once you're no longer brand new you're going to have to pick one that you want to seriously focus & work on. If you've been working out for some time & you're skinny fat this choice can be tough because you don't have much muscle mass so you very quickly identify building muscle as a main goal. But, you have another problem, if you're skinny fat you have some body fat that you can't get rid of in those stubborn problem areas like your belly, your love handles, your chest, and your arms. Even though you may look completely fine in your clothes under those clothes you have stubborn fat that you want to reduce & probably eliminate altogether. So someone that's skinny fat will definitely have to decide whether they're going to bulk or cut first. When your goal is to bulk you're trying to build as much muscle as possible. On the other hand cutting is trying to burn as much fat as you can while sparring as much muscle mass as possible in the proccess. To differentiate further there are two opposite ways to bulk. You can do a clean bulk & a dirty bulk. Regardless of which way you choose to bulk, clean, or dirty they both require you to create a calorie surplus. When you put yourself into a calories surplus not only can you build muscle, but you can also gain fat. With a clean bulk your primary aim is to build muscle, but you want to do it in a way that minimizes the amount of body fat you gain in the process. So you'll typically be eating lean sources of protein like chicken breast & white fish, complex carbohydrates like brown rice & yams, & good sources of fats like avocados. Also your overall calorie surplus won't be too crazy high because that will also increase the chances of you putting on more fat. With a dirty bulk you pretty much don't care how much fat you gain in the process of bulking. Your main mission is to just build muscle. The fat you'll take care of after bulking up. Dirty bulks are very effective at building muscle, in fact they're probably one of the most effective things you can do to build muscle faster, but when you eat this way you can become much fatter throughout the process, which may not be a viable option if your skinny fat & you don't feel comfortable gaining any more body fat. I very rarely recommend that you do a dirty bulk at all, the only people that I recommend doing a dirty bulk to are people that are extreme hard gainers. These guys need to do everything they can to eat more & gain weight. A clean bulk is usually the best way to go & by cycling between enough proper clean bulks & enough cutting phases back & forth you should be able to get as lean & muscular as you want. So which do you do first. Well since you're looking to do both we should start with your body fat percentage to see which one you need more. The reason we focus on body fat is because the higher your body fat percentage is when you start the higher your body fat percentage will be when your done. Also with a higher body fat percentage in the beginning you'll have higher chances of storing more calories as fat throughout the process of bulking than someone that's much leaner. You'll store more if you start off at a higher body fat percentage because as body fat levels rise insulin sensitivity drops leading to insulin Resistance. Insulin is a hormone that you need to cooperate with your body in order to be effective at building muscle & to also be effective at burning fat. When you become insulin resistant your bodies fat burning ability decreases, the likelihood of gaining body fat increases, & protein
How To Break Your Fast - Without Getting FATTER!!!
 
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Learn how to break your fast without getting fatter or gaining weight. There really aren't any magical foods that'll make you lose more weight or burn more fat after fasting. Whether you are intermittent fasting, on an extended fast, or keto fasting this video will show you the simple stress free way to break your fast safely for continued weight loss and fat loss. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=fatter Fat Loss Calculator: http://bit.ly/2OVong3 A new topic that a lot of people have questions on is fasting, and an especially common question is how to break your fast. Now a lot of fitness experts and gurus have swooped in on this topic and they've started answering this question in some pretty misleading ways, and I gotta say i hate it when things are overcomplicated. So in today's video I'd like to simplify this question and give you the bottom line truth so you know exactly what to do and what not to do when breaking your fast. And it''s a lot easier than you may think. First let's all agree that fasting is supposed to give you more freedom and flexibility with your diet. So going over the top and obsessing over the precise amount of carbohydrates, proteins, fats, your insulin levels, your salt intake, what foods your allowed to eat, what your not allowed to eat, having to drink bone broth, mct oil, apple cider vinegar all that kind of stuff like that kills the whole premise of fasting. It's supposed to be a stress free way of eating. Also one big mistake that a lot of people make when fasting is that they continue to try to calorie restrict after their fast is over, and I'm shocked to see some experts advocating for that as well. So I have news for you guys and hopefully some of these experts are listening if you haven't already heard your willpower is a finite resource. Meaning you will run out of willpower, & fasting for a portion of the day already takes a substantial amount of your willpower. People that continue to be super restrictive & stressed out after they break their fast have a higher likelihood of binge eating because they drain all of their willpower. So with that in mind I'm gonna give you the very basic things that you have to be aware of when breaking your fast, & I promise you this is all you need to know. The number one thing you need to know is not some magical food that will miraculously help you lose more fat after your fast. No the number one logical thing that you need to be aware of is binge eating & the second thing that won't even effect most of you, but i'll go over it anyway is digestion. That's all you need to know...see you guys next week....just kidding. Let's get the digestion stuff out of the way so I can teach you how to never binge again after fasting. Your digestive system will most likely reduce enzyme production & affect the mucus lining in your stomach on a long term fast. I'm sure everyone's heard of the phrase if you don't use it you lose it & that applies to your digestive system as well. Your digestive abilities in a sense will experience a sort of atrophy, however digestion won't typically be affected by most fasting protocols. That's right most of you that are obsessing about whether to buy organic bone broth or regular bone broth to break your fast are wasting your time. Whether your following intermittent fasting, the 5:2 diet, the warrior diet, or even the one meal a day diet your digestive system should remain fine. Only after a long term fast usually lasting three to seven days will you experience this effect on your digestive system. Again most of you are not fasting that long, you're simply skipping breakfast & maybe lunch, but if you do wind up doing a long term fast where you fast for a few days there's a very simple solution to reset your digestive system. Reintroduce food slowly starting with food that's easier to digest. Meaning you can't go from fasting for seven days to eating pizza hut because you will definitely need to take a...........*Scene from dumb and dumbber*.... that's it...it's really not rocket science. Foods that are easiest to digest include things like...yes the bone broths, soups, juices, and pureed fruit. White rice, mashed potatoes, and raw fruit are all easy to digest as well so you can begin incorporating these easy to digest foods the first day or two after breaking a long fast. By day 3 you should be okay to start consuming most natural real food including protein sources. Don't add a crazy amount of variety until you feel comfortable with basic protein options like chicken, fish, and eggs. Again most of you aren't on long term fasts & are instead doing short fasting intervals so most of you don't even have to worry about this. So what's something that most of you will have to deal with, even if you're on a short term fast. Well the number one thing is overeating especially over eating high glycemic carbohydrates & salt.
How to fix bad posture | FIX your posture in 4 MIN!!! | Improve Your Posture
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=posture Fat Loss Calculator: http://bit.ly/2Obtmtm A very common question that I am asked is how to fix bad posture. How to fix your posture is not as complicated as it seems, in theory, but it does take a lot of work and practice. In this weeks video I address how to fix two very common postural imbalances: how to fix shoulder protraction and anterior pelvic tilt (kyphotic Lordosis Kyphotic lordotic). Bad posture is big problem for many Americans, and all people in general because we spend much of our lives in a flexed position. To further illustrate what I mean, imagine being curled up in the fetal position. This would be the ultimate flexed position, which is the opposite of good posture. We spend a lot of time texting, on the computer, driving, etc. This all impacts our kinetic chain and we end up with bad posture. It's important to start working on your posture because it will only get worse the older you get. Old people don't develop the hump on their back and start looking like quasi moto over night. They first develop the bad postures of shoulder protraction and forward head syndrome. To fix your bad posture one of the number one methods is to just stand up straight. That's right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve. To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction. Improve Your Posture Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way you would fix this problem would be working to strengthen the rhomboids twice as much as the chest and lats. Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness. A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the Lats hang off of a pullup bar relaxed for at least 20 seconds 4x. An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weekend by the position that your hips are in, and are unable to pull the hips into the proper alignment. The way we would fix this deviation is by strengthening the glutes through weight training exercises such as squats, lunges, birdges, and hip extensions. Also it is of even greater importance to spend a lot of time stretching the hip flexors and the lower back. Sit and reach is still one of the best stretches for the lower back. http://www.bensound.com/royalty-free-music How to fix bad posture | How to fix your posture | How | to | fix | bad | posture | your | how to fix your bad posture | shoulder protraction | anterior pelvic tilt | postural deviations | postural deviation | Postural imbalances | kyposis lordosis | kyphotic Lordosis | Kyphotic lordotic | Forward head | Old Bridge, NJ | personal trainer in Old Bridge, NJ | Bootcamp in Old bridge, NJ | bootcamp | boot camp | personal training | personal trainer | Improve Your Posture
Slow Reps vs Fast Reps (5X YOUR GAINS)
 
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Slow reps vs fast reps which is better for building muscle mass, burning fat, and losing weight? How fast should you lift weights? Does rep tempo, rep speed, and time under tension really matter for growth size? What are the benefits of slow and fast reps in relation to hypertrophy and bodybuilding? I answer all of these in this video. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=slow Fat Loss Calculator: http://bit.ly/2MWRray Whats better slow or fast reps? Is it better to go faster if you're trying to lose weight? What about if you're trying to build muscle will going slower help you build more muscle and burn more calories? will it give you a better workout? I'm going to answer all these questions today and you may be surprised by some of these answers. Let's start with the benefits of going slower. The major benefit of performing slow reps is that during The Eccentric portion of the movement otherwise known as the negative portion of the movement so I'm talking about when you bring the bar down during a bench press for example or when your arms open and extend during a curl that's consider the negative or The Eccentric portion of the movement and it's during that portion of the movement that you're breaking down muscle so when you go slower and you resist the weight coming down you spend more time under tension and break down more muscle. The other thing that you do is you eliminate or at the very least reduce the momentum involved in the movement and typically your form will improve and you'll be able to Target the muscle that you're trying to work better. A Lot of times by doing the Reps slower and by dropping the weight a little bit you're able to find flaws in your form that you can fix. Another huge benefit of doing slow reps is that you're going to develop more endurance. When doing slow reps with lighter weight for high reps you're going to be targeting your slow twitch muscle fibers more and those muscle fibers are responsible more for endurance....Let me explain that a little better, all your muscles have fast and slow twitch muscle fibers within them. Fast-twitch muscle fibers are typically targeted a lot more with heavy weight and fast explosive movements. Fast twitch muscle fibers are also the type of muscle fibers that are associated with producing the greatest muscular Force possible which means that fast twitch muscle fibers are associated with strength and they also have the highest potential for growth. Believe It or Not There are still ways to Target your fast-twitch muscle fibers with slower reps and lighter weight. The best way to do that would be to go really slow on The Descent and explode as fast as you can when going back up. With enough repetitions and enough fatigue even with lighter weight you'll eventually exhaust your slow twitch muscle fibers and start incorporating your fast-twitch muscle fibers into the movement. So the point that I'm trying to make with this example is that slow twitch and fast-twitch muscle fibers aren't necessarily the same exact thing as slow and fast reps because you can hit your fast-twitch muscle fibers with slow reps and you could hit your slow twitch muscle fibers with fast reps. So what are the benefits of faster reps. Well I already mentioned one big benefit is that it'll help you build strength because you'll be able to concentrate on lifting a heavier load. Due to the fact that you're not spending as much time under tension you're able to squeeze out a few extra reps of a heavier weight load by going faster. The other thing that you can work on is your explosive strength. So for example if you want to train for a higher vertical jump in order to be able to dunk a basketball then fast explosive reps are the way to go. The point is If you're just concerned with strength and want to make strict strength gains I would go with faster reps. however if your goal is predominantly to build muscle then you want to go with slower reps at least on The Descent. Even though faster reps are typically associated with more strength one study done on 12 men conducted in Brazil compared men that lowered the weight at a 1 - 2 - 3 down Tempo and 1 second up tempo and the other group of men other lowered the weight at just one second down and one second up. Surprisingly they found after 12 weeks that the men in the slow speed group showed nearly five times the progression in strength then that shown by the fast speed group. And the slow group also built nearly three times the amount of muscle. Even though this is a small study it very much fits with my personal experience. I personally really enjoy combining both fast and slow repetitions and when you combine both you can get benefits of strength and power combined with the benefits of building bigger muscles. The best way to get the benefits of both is by going really slow during
How to BURN FAT with Weight Training for WEIGHT LOSS | How to lose fat with weights | Lifting
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=lifting Fat Loss Calculator: http://bit.ly/2N6XKZq First I'd like to say that any kind of exercising will burn fat as long as you wind up creating a calorie deficit through a combination of diet and exercise. You cannot burn fat just by weight training if you have a poor diet. However, I know a lot of people that are under the impression that weight training can only be used to build muscle, but the truth is that there are ways for you to weight train in which you will burn way more fat than you ever could just by doing tons of cardio. When you do cardio you get to burn calories for the duration of your cardio session. So if you're running on the treadmill for half an hour you will burn calories during that half hour and maybe a few more calories for the next half hour while you're body returns to homeostasis. On the other hand with weight training you'll burn calories throughout the entire day. This is because your body will use what you eat to replenish glycogen stores in your muscles, it will also rebuild the muscles with amino acids from broken down proteins, and you'll experience epoc which is excess post exercise oxygen consumption. Or otherwise known as the after-burn effect. Another benefit of weight training is that by building muscle your metabolism will go up. Now even though you will experience all of these positive effects with traditional weight training. There are plenty of ways to take it up a notch and make your weight training workouts way more effective at burn fat. The first way is through a method know as peripheral heart action training. The goal of this type of training is to keep the blood circulating throughout the whole body. Usually this is accomplished by mixing upper body and lower body exercises back and forth within a circuit. An example of this would be to do an upper body exercise like bench press, then right away do Barbell squats, then follow that up with Bent over rows, and finish with walking lunges. There I would be doing upper, lower, upper, lower. By cycling between upper and lower your heart has to work harder to push blood back and forth between the muscles being worked. This means you're going to burn way way more calories than somebody that is doing traditional weight training. The other supposed benefit is that it prevents you from feeling too much burn in one muscle group. However, i think if you do this correctly you will definitely feel the burn. You don't have to limit yourself to upper and lower splits for peripheral heart action training. I think it's very important to work on building muscle when you're goal is to burn fat because building muscle will help with that by elevating your resting metabolism. To build muscle you have to go heavy. It's tough to go heavy when you're doing upper an lower exercises back to back because you're going to get really winded. So to help you build muscle while still burning more fat you can do a purely upper or lower body PHA Split. An example of an upper body PHA split would be to do a set of Inclined Dumbbell presses, followed by a superset for chest with dumbbell flies, followed by a Bent over dumbbell row, and finished with a superset for the back like reverse flies. You can do the same thing with your legs, just switch back and forth between working the front and the back of your hips and thighs. Another Amazing way that you can burn a ton more fat with weight training is by doing something that you all may have heard of, high intensity interval training. But I'm going to give you a way to structure your HIIT program to make it even more effective. Instead of just doing the more aerobic based exercises back to back for example burpees, plyometric lunges, rope slams, and squats jumps are all more aerobic exercises. Instead of just doing that, the more effective structure for burning fat would be to do a heavy weight training exercise, followed immediately by your more aerobic exercise. If you combine 3 of each into a 6 exercise circuit where you go back forth between an aerobic exercise, and a heavy anaerobic weight training exercise you will burn a ton of calories. A good example of this would be to do Barbell clean and presses, followed by burpees, followed by deep Barbell squats, followed by squat jumps, followed by T Bar rows, and finished with 45 seconds of mountain climbers. Besides the mountain climbers everything else you would do for 10 reps. If you do 3 sets of that circuit, I promise you'll be dead. And you'll burn a ton more calories then you ever could with a cardio based workout plan.
How to Build Muscle Faster with Proper RECOVERY After Workout ➡ Muscle Recovery Tips | Soreness Pain
 
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Learn how to build muscle faster with proper recovery. Recover after a workout without overtraining. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=recovery Fat Loss Calculator: http://bit.ly/2oWYVfd Whether your lifting weights, playing a sport, or training with your body weight the working out portion of the process is very important to develop your muscles and to increase your strength. There really is no other method quite as effective as exercising to achieve your physical goals. However most people don't fully understand and appreciate just how important recovery is, in this process. So, In this video I'm going to go over the importance of recovery, how long you should recover for, and how you can speed up your recovery. Let's start by talking about one of the most major reasons why recovery is so important. When you workout, whether you're lifting weights, playing soccer, or doing push-ups your going to breakdown muscle tissue in the process. This might sound like a bad thing but it's actually totally okay. We're not talking about full out muscle tears, but instead tiny microscopic tears in the muscle. These tears are what will end up leading to an increase in our muscles size, strength, and functionality. However the tears themselves are not what leads to all these improvements. In fact a worn out beaten up muscle is usually less capable than it would be fully healed. So the critical time for growing and strengthening your muscles is when you're out of the gym resting, not during your workout. When you recover from a workout it takes some time to repair all those microscopic tears. Exactly how much time varies from person to person and is also dependent on how intense your workout was. For example in a low-intensity workout such as jogging at a steady pace you're not going to need quite as long to recover and some people can be ready to go for another run within 24 hours. On the other hand if you do a power lifting workout it could take you anywhere from 72 hours all the way to a full week to recover fully, especially from heavy exercises involving large muscles groups like squats. In general when using weights it is recommended that you take at least 48 hours off before working the same muscle group again. So you can go and workout the next day, but just try to work on a different muscle group. Another factor that influences how long it takes you to recover is the style of the workout. Does the workout involve a lot of eccentric lifting where you're slowing the weight down or is it mostly concentric where you are accelerating the weight. If you're doing mostly concentric exercises where you drop the weight such as Olympic lifters or many crossfitters then recovery is faster. Bodybuilders and power lifters would be categorized as doing more eccentric lifts so they may take longer to recover... And the last factor that effects recovery time, is age. If you're older you're going to have a tougher time recovering than if you're younger, and you may need more time off. Keep in mind that you regardless of your age your muscles aren’t the only thing that need time to recover. Your connective tissue such as tendons and ligaments need time to recover as well. The thing about tendons and ligaments is that you may not even feel sore, but that doesn't mean that they are fully recovered. Especially because tendons and ligaments receive less blood than the muscles so it takes them longer to fully repair. Therefore, do not base whether you need time to recover or not only on soreness because it's not the best indicator. It's important to also realize that when training intensely you have to worry about your nervous system recovering as well. If you do an extremely intense leg workout and then the next day do an extremely intense upper body workout, you may not be at your best for your second workout. Even though you are working different muscles, doing a high intensity workout will take a toll on your nervous system. Chances are high that it won't be ready to go all out for another intense workout the next day. Your CNS or central nervous system is responsible for generating muscular contractions in all types of training, so when you stack workout upon workout, eventually it can tire out. To help your central nervous system fully recover it may be a good idea to not only take a day off between working the same muscle groups again, but instead to just take a day or two off in general. This will allow your body to fully recover. I've been surprised so many times when I would take a few days off of working out and come back even stronger. This definitely had to do with my nervous system finally being allowed to fully recover.
9 Things I Wish I Knew When I Started Training | LEARN FROM MY MISTAKES AS A BEGINNER
 
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The TOP things I wish I knew when I started training. Learn about the common weight loss & muscle building mistakes so you can avoid them. Also learn how to avoid common diet mistakes. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=wish Fat Loss Calculator: http://bit.ly/2O6p328 You ever wish you could just rewind time and do certain things all over again differently using the knowledge that you have now? Well one thing's for sure I definitely would not be lifting the same way that I used to. Unfortunately you can't rewind time but I can teach you all the things I wish I knew when I started lifting. This way you can ensure that you wont make the same mistakes that I did because those mistakes literally slowed down my transformation by not weeks or months but by years. So lets start with mistake number one, not taking steroids..... just kidding.... the biggest mistake was focusing too much on exercise and not enough on diet. I didn't start focusing on my diet until my 4th or 5th Year of training. And then I didn't get really serious about diet until like my 6th year. So it should come as no surprise that in my sixth year of training I got the most results. Probably almost as much as I got in all the other years combined. Whether you're trying to bulk cut or maintain it all starts with your diet. I used to think that if I exercised more often and harder I would build the body that I wanted. I would try upping my weight as often as I could and I would always be trying new ways to overload my muscles but never really took the time to learn about nutrition. This led me to burning some fat but I still looked like that typical lanky guy that could lift heavy weights but didnt look the part. It wasn't until I started really focusing on my diet to the point where a lot of friends and family thought it was an obsession that I started getting really good results... aesthetically speaking. When I started tracking my macros and when i setup a diet plan that I followed consistently...that was when I built a bunch of muscle and got shredded. If you've ever heard you can't outrun a bad diet... well it's true. The next thing that I would definitely do differently would be incorporate more leg days. I worked my upper body for two or three years before I seriously started working my lower body. Sure I did some Smith machine squats and some leg presses here and there but most of my workouts were totally upper body. When I finally started doing barbell squats I was squatting 95 lbs when I could already bench 225 lbs on the bench press. And ever since then it's been a long game of catching up. Most guys starting out think that the most important muscle groups are biceps and abs. ...If you have an arm specific day and you don't have a leg specific day you're crazy. When you work your legs you have the biggest testosterone and growth hormone release when compared with any other body part. This is gonna help not only your leg muscles but also all your other muscles grow. On top of that leg exercises are going to be the exercises that apply to any kind of functional activity that you do in life, whether playing a sport or picking up a heavy box off the ground so if you want to consider yourself fit you better start working those legs. Another mistake I made was taking pre workouts to pump me up. The mistake I made with that was taking it daily. Since I worked out almost everyday and I was looking to have the best workout I could, every time, it was a good idea to take a pre workout before every one of my workouts right? No wrong.. what happened was that the Pre-Workout completely lost its effectiveness because my body developed a tolerance to it. So I started trying different pre workouts. And each of them lost their effectiveness faster than last. The biggest problem was that now on the rare occasion that I didn't take a pre-workout I felt like garbage at the gym. Like I had no energy at all because my body was so accustomed to the Pre-Workout. Now I know that the best way to use your pre-workout is maybe once or twice a week. This way it doesn't lose its effectiveness and you can make sure that you only use it on the days that you're gonna really try to push yourself and lift really heavy. Speaking of lifting heavy that's one thing that I would definitely not change. I highly recommend that push yourself with the weight load that you use and always up your weight after you're able to do an exercise for 8 or more reps. The one thing that I do wish I did differently regarding this topic is I wish I had better form when trying to Target certain muscle groups for growth. So if I was trying to specifically work on my chest I would still get caught up in lifting the heaviest weight that I possibly could and then I would wind up incorporating a lot more shoulders and triceps.
How Many Times a Week Should You Workout (3 or 7) | How often should you lift weights & do cardio?
 
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How many times a week should you workout to build muscle and burn fat? Is three days a week best or 7? How often should you lift weights and do cardio? If you're wondering how many days a week you should be training to get maximal results, watch this video. 🔥 FREE 6 Week Challenge:https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=week Fat Loss Calculator: http://bit.ly/2wZHxu8 How many times a week should you workout to achieve the fastest and best results possible? That's a question that I'm asked almost on a daily basis. Should I workout every single day should I only work out 3 times a week what's the best method? Well im today's video I'm going answer this question in a way that'll end this debate once and for all. Let's start by taking a look at the pros and cons of working out more frequently. Is there a benefit of working out 7 days a week? Most people would say no because you're not giving your body any time to recover and Recovery is when your muscles grow. However an instant benefit of working out everyday is the insane forward momentum that you're going to generate. People very rarely consider the impact of momentum on their Fitness routine. You guys have heard an object in motion stays in motion unless acted on by an external force and the same thing vice versa an object at rest stays at rest again unless acted on by an external force. Well when you work out 7 days a week contrary to popular belief it's super easy to never miss workouts. The main reason why is because we're creatures of habit and another reason why is because you have to spend zero time debating about whether to work out that day or not. So you don't tax any willpower. It's just a set part of your day everyday you go to the gym and you get your workout in, no questions asked. It's just part of your routine, your habits that you engage in every single day. Believe it or not this can be super powerful I've done both working out 3 days a week and working out 7 days a week and believe it or not sometimes it was harder for me to make it to my 3 days a week then it was for me to make it to the gym every single day. And this is again attributed only to forward momentum. Momentum is something that's not really talked about enough and it's a shame because it really matters. To illustrate the power of momentum the reverse of working out everday would be not working out for let's say the last year. I think we can all agree that getting your butt back into the gym after not working out for a year is about a billion times harder then getting to the gym after not working out for a day. The reason for that is because of momentum. Another advantage of working out everyday is that you have the ability of hitting your muscle groups more frequently. So if you're trying to build muscle especially as a natural, to stimulate protein synthesis you're going to have to work out more frequently. The best results that I've gotten in regard to building muscle have always come from hitting each of my muscle groups twice a week. Whenever I would try to hit my muscle groups once a week my progress would slow down. With a split routine like chest and back on one day legs on the next day and then biceps triceps and shoulders on the third day you can just take a day off and repeat that for a second time within one week. This will cause your muscles to get twice the amount of stimulation allowing you to build muscle faster as a natural lifter. So working out more frequently like 6 days a week or even every day does have a lot of benefits but there are cons as well. If you work out everyday you're going to have a really tough time on the days that you're inevitably sore from one of your previous workouts. This could eventually lead to what's called over-reaching which is the precursor to overtraining. When you start over reaching and eventually when you over-train it's like hitting a wall. all your energy is gone and you start getting less and less returns even though you're putting in more and more work at the gym. That's why even if you are working out everyday you should plan an occasional rest day or even a full week of rest. Resting for a week could really do you a lot of good. You may be surprised when you come back even stronger because you let your body fully recover. Speaking of strength, working out more frequently is probably not the best strategy for strict strength gains. If you're trying to go more so for powerlifting strength gains... 3 days a week will probably be way better of a strategy for you to follow because that will allow the optimal amount of time for not only your muscles to recover but for your whole nervous system to recover so you can walk in and grab the heaviest load possible on your training days. Another huge benefit of working out less frequently is simply that you don't have to worry about working out da
Why am I not gaining muscle? ✘ Top 3 Muscle Building Mistakes ✘ How to gain muscle
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=building Fat Loss Calculator: http://bit.ly/2N5TIQX First you have to understand that plateaus are normal. You will go weeks and sometimes months without results because you're body has plateaued. Maybe you already put on some muscle and your body is trying to adjust to it's new mass before it puts on anymore muscle. However, if you haven't seen results as far as muscle growth in a long time, you may want to try some of the tips in this video to help you break through that plateau. #1 How much are you eating. Your body doesn't necessarily want to put muscle on because it's an extra expense calorie wise. In order to put on more muscle you need to be consuming a lot of extra calories above what it takes to upkeep your body. A lot of people will build some muscle at a certain calorie range, and then when they plateau they continue trying to build muscle at that same calorie range. If 2,000 calories per day is not building muscle, you may want to try 2250 calories per day. If that doesn't work in 4 weeks try 2500 calories per day. Just keep in mind that as you grow muscle and plateau your body will be using a lot more of calories that you consume to support that new muscle mass. So that means you need to add even more calories to build even more muscle. Also stop going crazy with supplements. Supplements at your local gnc or vitamin shoppe will not help you grow and build muscle as well as real food. #2 How intense are your workouts? When I first started working out I would come into my high school gym and in the middle of my workout I would look around at what kind of weights the people with more muscle than me were using. I would look at some guy with huge biceps and be like I wonder what he's curling. Okay he's curling 135 I'm curling 65lbs, if I want to get biceps as big as his I got to get to curling 135lbs. Now even though this is a very beginner mindset, and isn't always true, the intensity of your workouts are hugely related to the size of your muscles. As a natural lifter you're most likely going to need to use some really heavy weights to stimulate muscle growth. If you're using 25lbs for dumbbell presses every single week then chances are you chest is not going to get that much mass. Some people give way too much attention and focus to form and way too little to intensity. Yes your form is important, but you're going to have to get off of the tri cycle eventually and trade it in for a bike. That doesn't mean that you jump from doing 25lb chest presses to 75lb chest press cuz..u'll probably die. But it means that when you're comfortable with pressing the 25's you do everything you can to move up to 30's. So many people complain all the time about coming into the gym, working out, and not seeing any results. When I ask what they have done to take their workouts to the next level they draw a blank. Building muscle is not done by treating working out like a clock in clock out scenario. Someone can come into the gym 2 days a week and get more results than the person coming in 7 days a week just because they are pushing the intensity level of each of their workouts. If you can't move up in dumbbell presses, move up in flies. Try to move up in something every time you are at the gym. This doesn't only apply to building muscle. It can apply to burning fat, increasing your speed, your agility, and your conditioning. Instead of running for a mile every week, try two, then three, then 4. Point is don't keep doing the same things and expecting different results. #3 Hit Failure! Let me ask you a question. If you are trying to grow your chest muscles for example. And every one of those sets you hit 10 reps. Why do you think your muscles will grow. Every time your muscles think I'm good I just completed my set.. no problem. I'll be able to do it next time if I just stay where I'm at. On the other hand if you took 275, only did it for 5 reps, failed completely, and needed someone to help the weight off of you. Your chest is going to say shoot I need to get stronger and add more muscle fibers to handle the stressors in my environment. You need to fail to grow your muscles. If you want to build muscle grab weight in every set that causes you to hit failure before you get 10-12 reps in. You can lighten the load as you get further along your workout because you should be hitting failure faster and faster as you tire out your muscles. Other then that you just have to make sure you are not over training. Remember to build muscle you need to be in a calorie surplus state. So you can't be working out so much that you're burning up all the calories.
Side Effects of Intermittent Fasting (AVOID THESE) | Negative Effects | Is IF healthy, good, or bad
 
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Discover the negative side effects of intermittent fasting that nobody is talking about. Find out how to do intermittent fasting and see if it's healthy and good for you, or if it's bad for you. If you want to learn if intermittent fasting is safe or dangerous watch this video. See the biggest intermittent fasting mistakes people are making so you can avoid them. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=effects Fat Loss Calculator: http://bit.ly/2O7wwye We all know intermittent fasting is great and all but I'm sure I'm not the only one that's ever wondered if there are any........negative effects. So in today's video I want to talk about if there are any side effects associated with intermittent fasting. The good news is that a lot of these side effects will go away overtime. But it's definitely something that you should be aware of especially if you're just starting out, this way you know what to expect. By the way I'm a fan of intermittent fasting and I do it myself all the time but there are pros and cons to every single diet approach even fasting. Let's start with the most obvious of all the side effects the hunger the cravings and what you can do about it. If your transitioning to intermittent fasting, but you're used to eating three Square meals a day everyday or if you're used to eating 5 meals or 6 meals then you're going to feel a little hungry transitioning to either skipping breakfast or skipping dinner. Your body is used to its normal routine feeding schedule. It releases hormones during the times of the day that you normally eat to Signal hunger and your body even increases stomach acids during those times. So its going to take some time for your body to adapt. There are a couple things you can do to reduce your hunger one of the most talked about is to skip breakfast and drink coffee. And even though coffee does have an appetite suppressing effect its not my best tip for you to reduce hunger. But it can sure help and if you do decide to have coffee just make sure your coffee doesn't have any cream or sugar. The best way you can prevent hunger is by not trying to do everything all at once. A lot of people try to cut carbs, restrict calories, fast, and go into ketosis at the same time. That'll make you lose fat faster right? No.... that's gonna make you binge faster. If you're going to try intermittent fasting don't cut your carbs at the same time. If you want to combine carb cutting with intermittent fasting later on when you've already adjusted then you can do that you can even do a keto style intermittent fasting diet plan. But I wouldn't start off with it a lot of people make that mistake and that just makes you crazy hungry which just makes you binge and then fail your diet. The next potential side effect is a headache. This is another thing that won't last but when people first start fasting it's very common for them to get headaches that come and go because their body is still getting used to their new eating schedule. BY Staying hydrated you can help prevent some of these headaches. But these should go away. One side effect that applys to a longer term fast is that you may have decreases in your strength and overall performance. However this doesn't really apply to intermittent fasting because you're only fasting for 16 hours. You may have a slight decrease in strength when first starting but as soon as you adapt your strength should go right back up. Now if you are fasting for days at a time that changes things you will have a reduction in athletic performance. Another big side effect is obsession which is not what intermittent fasting was designed for. People obsess over the little things. for example some people will sit there and wait 10 minutes because they're afraid of breaking their fast 10 minutes early. That's crazy intermittent fasting is a form of flexible dieting. It's Originators definitely did not want for you to obsess over your feeding and fasting windows. They tried to move away from a restrictive dieting model. If you're at the restaurant with your family after fasting for 7 hours or even six hours and you have to break that fast that day a little early it's not the end of the world. First of all you can balance out your Macros anyway and you can go right back to fasting the next day. Don't obsess over the little things remember that intermittent fasting works because it helps keep your insulin levels low and helps you control the amount of calories you eat for the day. There are other ways that you can still do that during a day where your forced to break your fast. It's really not a big deal. Let's talk about another side effect believe it or not heartburn is it very real side effect that can happen due to fasting. Remember how I said earlier that your body is on a regular eating schedule. Acid works on that schd
Biggest Diet Mistake - Stopping Skinny Guys !!!    How to gain weight & build muscle for skinny guys
 
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Learn how to gain weight & muscle mass fast for skinny guys. If you're a hardgainer trying to bulk up with your diet and workout this video well help. You'll learn how to build muscle quickly and what mistakes to avoid. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=skinny Fat Loss Calculator: http://bit.ly/2MW7ANo So you're a skinny guy, you're somebody that most people would refer to as a hardgainer. And all you want to do is gain some weight and build some muscle but it seems like no matter what you do your body just won't let you gain any weight. Trust me I've been there after working out and burning a whole bunch of fat it became really hard to put on any extra muscle for me. In high-school people would call me lanky and even though I was strong especially for my weight I didn't feel like I looked strong and for whatever reason that was important to me like I'm sure it's important to a lot of you. Overtime I changed that and I promise you it's possible for you to change it too. You can learn everything you need to do to change it in this video today. Let's start first with the term hardgainer I want you to eliminate it from your vocabulary because every disadvantage that you have can be turned into an advantage. Focusing on your disadvantage of putting on muscle will not help you build muscle it'll only help you find excuses for why you can't. Again I don't care how fast your metabolism is you can build muscle and you can build a lot of it by doing the right things. So stop calling yourself a hardgainer.......hardgainers by the way are very lucky because after they put on muscle they're usually the ones that looks super aesthetic because it's easy for them to stay lean. To gain weight first of all you should be challenging yourself with a progressive weight training program. This means you should work on incrementally increasing the weight you're lifting for every one of your exercises especially for the compound major lifts like squats, bench and dumbbell presses, deadlifts and weighted wide grip pullups or barbell rows. Progressive overload in your compound lifts is super important to build mass however it's not the only thing that you have to do. When I was in my sophomore year of high school I was benching 205 for almost 10 reps. And I remember somebody in our high school gym came over to me and said you don't look like you can do that weight. and even though he meant that as a compliment he meant that I'm stronger than I look that's not how I took it. So around my junior and senoir year I started to increase the amount of food that I was taking in. And even though this did help me grow it only helped me grow a little bit. It wasn't until after high school that i really discovered how important eating the right food in the right amounts...how important that is for building Mass. Here's what I learned first of all if you're going to the gym lifting the heavy weight but still struggling to build muscle I need you to drastically increase your carbohydrates. And I don't mean carbs like candy ice cream chips and junk food I mean carbs like brown and white rice sweet potatoes quinoa buckwheat couscous Ezekiel bread and even regular whole wheat bread and pasta is a must if you're struggling with building Mass. Now I know this isn't the general advice that you're going to get because there's a huge carb phobia in the fitness industry nowadays but I'm telling you if youre hitting the gym hard that's what you're missing. Back in the 70s and the 80s bodybuilders like Arnold were very fond of a 40-40-20 split where they would have 40% protein 40% carbs and 20% fat. And for gaining muscle this was always the split that I noticed the most results with. You may be wondering why a high carb diet will help you gain muscle. And the reason why is because of insulin. At the end of the day we're trying to get you to gain weight here. To lose weight we know that we need to keep your insulin levels low. To gain weight the inverse is true we need to keep those insulin levels High. And carbs are the most insulinogenic out of the three macronutrients protein carbs and fats. So but having more carbs you're going to be able to spike your insulin and gain weight easier. It is absolutely unnecessary for you to have more than one gram of protein per pound of body weight. However with carbs if you're skinny and you just can't gain muscle no matter what you do the Sky's the limit with carbs. Most hardgainers Focus way too much on how much protein theyre having and they're doing trendy diets like keto and intermittent fasting. And I know that keto and intermittent fasting are both great diet plans to burn fat but they are far from the best diet structures to build muscle. I normally tell you guys that it doesn't matter how many meals you have per day or how often you eat.
5 Biggest Intermittent Fasting Mistakes
 
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These are the top 5 biggest intermittent fasting mistakes for weight loss explained. Learn how to lose weight with a fasting diet & meal plan correctly. This video is great for men and women looking to avoid common intermittent fasting mistakes for fat loss 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=biggest Fat Loss Calculator: http://bit.ly/2OVUKLL Most of you have heard about intermittent fasting and you've probably heard that fasting can help you burn fat, lose some weight, and be more productive throughout the day while still enjoying bigger more satisfying meals, but most of you probably don't know that if you set up your intermittent fasting plan incorrectly it can make you fatter rather than leaner. So today I want to go over 5 of the top intermittent fasting mistakes so you can avoid them and get the fastest results possible. And the last mistake is one you've probably never even considered so make sure you stick with me through this video. The very first mistake i want to go over has to do with people's lack of patience. So many people start fasting and all they can think about is how badly they want to lose weight or body fat and what's quickest way to do it. So what they do is they spend the whole day or part of the day not eating and then finally when they're feeding window arrives and they're finally allowed to eat they still try to severely restrict calories. One of my favorite things about fasting is that it teaches you how to listen to your body and how to eat normally without having to think about every last calorie. This is what allows fasting to be an appropriate lifestyle dieting approach for the long run. Fasting allows you to reteach your body how to stop eating when you're full. But a lot of people that think that they're going to get results faster continue to deprive themselves of food even when they're allowed to eat. Not only is this physically stressful on your body but it's also extremely mentally stressful on your willpower and your mind. In the long run this is completely unsustainable and will most likely lead you to a big bad binge. And binging can lead you into a downward spiral that causes you to regain all the body fat that you might have lost from fasting. To prevent this make sure you allow yourself to eat sensible options all the way until you're full. As long as you're having real natural single-ingredient foods you'll feel full long before you go over your total daily alloted calories. Of course there is the issue of going to far in the opposite direction and thats what leads us to Mistake number two which is definitely one of the worst mistakes you can make and that's binging as soon as your fasting window has ended. A lot of you especially if you're new to fasting might be sitting there everyday just counting down the seconds until you're finally allowed to eat. During that wait your mind is giving you all kinds of suggestions of what will help you feel full and satisfied as soon as you can eat again and unfortunately most of those suggestions are going to be the junkfood that you've been mentally obssessinh over and craving. Even if you're eating fewer meals per day if you binge and satisfy your unhealthy cravings every time that you eat you won't get much results. But don't worry there are a few simple tips that can help you avoid binging every time you eat. First of all when your brand new to fasting and your first starting off make sure you're tracking your calories and macros to be sure you're not going way over your daily allotted calories. If you don't know what calories and macros you need for fat loss you can use my calorie calculator that I have linked up below. And then after eating you can just plug in everything that you ate and make sure that you didn't go over your totals. What if you don't want to track your calories in your Macros well the second thing you can do is have a meal sitting in the fridge already prepped and ready to go. By having a meal ready you don't have to go through the grueling process of cooking after a long period of fasting because a lot of you will start eating easy to access junk food while cooking your meal. If you start eating junkfood while prepping a healthy meal by the time youre done cooking you'll already wolf down sometimes five hundred all the way up to a thousand calories. So don't tax your will power have the healthy meal ready to go. My last tip to help you with this issue is to actually indulge in your cravings but only after you've already filled up on a healthy meal. Eat your vegetables first followed by your protein source followed by fruit and your healthy carb source then you can finally make room for snacks and cravings. By satisfying your cravings after you're no longer extremely hungry you typically will have much less chances of a full out binge eating episode.
Coconut Oil weight loss | For Immunity, Detoxification, Blood Sugar Regulation, Heart Health
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=oil Fat Loss Calculator: http://bit.ly/2O7caoJ Believe it or not coconut oil weight loss is possible and probable. Would you like to know how to use coconut oil for weight loss? Also did you know that it could be used for Candida, Immunity, Sex Drive, Detoxification, Blood Sugar Regulation, Heart Health Well in this weeks video I explain the benefits and uses of coconut oil. Coconut Oil is a medium chain fatty acid. It is comprised mostly of saturated fats. Most people go running for the hills when they hear saturated fats. This is mostly due to the lipid hypothesis, which is out of date and has been disputed again and again. Coconut oil is not dangerous for your health especially for your heart health. There are different types of cholesterol out there that effect the health of your heart. Everyday they learn more and more and bounce back and forth between demonizing carbs to demonizing fats. All that we need to know is that coconut oil helps increase your HDL or high density lipoprotein production. HDL is the good cholesterol responsible for escorting LDL (the bad cholesterol that can clog arteries) out of your body. With so many people avoiding fat I have to make it clear that fat does not make you fat. In fact carbs are a lot more likely to make you fat than any other macronutrient. Not that I am saying carbs are bad because they are not. Fat and coconut oil is necessary for normal brain function, your joints, and producing hormones. If your hormones get out of wack because you're not eating enough fat you will definitely not be losing any weight. Coconut oil and weight loss is a much better option than no fat and no weight loss. The list of benefits from coconut oil go on and on. Some of my favorite are increase energy, faster recovery time, increased sex drive, and better regulated metabolism. Digestive health is critical for weight loss, and coconut oil helps with digestive disorders as well. This will directly impact your metabolism. If you have seen my other videos you know how much I preach about the importance of having a good metabolism when it comes to weight loss. The most popular form of weight loss oil on the market today seems to be olive oil followed by peanut oils and butters. The problem with this is that they are comprised of monounsaturated fats, which isn't necessarily the best option for avoiding weight gain. Our bodies fat stores are mostly monounsaturated fat, which makes it a little counter productive to be trying to lose weight by eating the form of fat that our bodies like to store the most. Have 1-2 Tablespoons of coconut oil for weight loss. Have 1-2 Tbs daily. Although almost anytime is a good time for coconut oil, breakfast and before bed are the best times of the day to have coconut oil. Your body will make best use of coconut oil at the start and end of your day. http://www.bensound.com/royalty-free-music Coconut Oil Weight Loss | Coconut Oil for weight loss | coconut oil and weight loss | coconut | oil | weight | loss | for | and | coconut oil | weight loss | how to lose weight with coconut oil | how to take coconut oil for weight loss | Hazlet, NJ | Hazlet | bootcamp in Hazlet | boot camp in hazlet | Personal trainer in hazlet nj | Personal trainer | Personal training in Hazlet NJ | NJ | Coconut Oil For Candida, Immunity, Weight Loss, Detoxification, Blood Sugar Regulation, Heart Health
How to Cut Without Losing Muscle | Lose fat & Maintain Muscle | Burn Fat & Gain Muscle while Cutting
 
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Cutting without losing muscle...is it even possible? Learn how to lose fat while maintaining muscle mass. Burn fat with losing muscle and possibly even gain some muscle while cutting. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=maintain Fat Loss Calculator: http://bit.ly/2O3lnyb If you've ever dieted consistently for an extended period of time you've most likely also experienced some muscle loss throughout that diet. Even though losing muscle is inevitable when cutting there are some steps you can take to prevent muscle loss and keep it to a minimum. The first major thing you can do to slow muscle loss is give your muscles a reason to stay. I know that might sound kind of silly, but what I mean is that you have to continue to lift heavy and challenge yourself with the weight load that you use. All too often people will feel tired and weak while cutting so they allow that to dictate the intensity of their workout. When dieting you will feel like you have less energy because you will most likely be taking in a limited amount of calories per day in order to burn body fat. Many people automatically will just give in to this lack of energy and start dropping the weights they are using every week. As you drop the weights your muscles will get weaker and weaker throughout the cut and you will have to drop the weight again and again and again. Many people also still believe in the widespread myth that when you're trying to cut and get lean you should go for high reps with light weight. This is a very bad strategy if you want to maintain as much muscle as possible during a cut. If you are dieting for six weeks I very highly doubt that you will be able to lift the same amount of weight for the same reps at the end of your diet as you did in the beginning of your diet. However, this doesn't mean that you should just drop the weight without fighting for every last pound. Try as hard as you can to not lower the intensity of your workouts when you are cutting. This means try to keep the wieght as heavy as usual, perform as many sets and exercises as usual, and don't do half ass workouts. Give your body a reason to maintain that muscle and it will. When you absolutely have to drop the weight because your rep range went from 8 reps at the start of the diet to 3 or 4 reps 4 weeks into it, then do it, but don't do it without a fight. And if you can somehow maintain the same weight load and intensity levels for your workouts for the entire cut then that would be ideal. Remember this..."the primary training stimulus required for maintaining muscle is maintaining your current levels of strength." Something else that you may have to be aware of in regard to training on a diet is that not only will your energy levels suffer but your ability to recover will also suffer. So to solve this problem I recommend lowering your training frequency. This means that if you were working out 6 days a week before your diet, you may want to lower that to 3 or 4 times a week if you feel like you are not fully recovering between workouts. I am not a big fan of decreasing training volume (which would mean lower sets, reps, or the number of exercises), but I think it is wise to lower training frequency on a cut to allow your muscles to fully recover in order to maintain strength. Because remember maintaining strength during a cut equals maintaining muscle mass during a cut. To help your recovery you should also avoid excessive cardio. Many people do tons of cardio while dieting because they think it'll help them burn more fat. While this may be true you will be hurting your recovery speed which will ultimately hurt your strength during your workouts, which i hope at this point is obvious to you that thats bad news for your muscles. Now what about diet. Obviously there are ways to structure your diet to prevent muscle loss. One major thing that's very critical for maintaining muscle is eat enough protein while cutting. High protein diets have proven to not only be effective for burning fat, but also are very effective for maintaining muscle mass. Try to have at least 1 gram of protein for every pound you weigh. Also do your best to have the majority of your carbs with a serving of protein both before and after your workout. This will help you maintain strength and in turn muscle mass throughout your cut. Another thing that you have to recognize is that cutting calories too much too fast is almost always going to result in more muscle being compromised.
How many sets and reps to build muscle | for size, mass, strength
 
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How many sets and reps to build muscle | For size, mass, strength 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=strength Fat Loss Calculator: http://bit.ly/2O4e1KV The amount of sets and reps that you choose to do can ultimately influence gains that you make in areas like size, mass, and strength. When asked about how many sets and reps to build muscle, I always tell people that there is no simple answer for this question. Certain rep ranges such as really high rep ranges above 20 reps can be eliminated. However, there is still a pretty large varying range for reps for hypertrophy. Looking back at my personal training certifications can provide some insight in to how many reps for size gains. Every certification recommends slightly different rep ranges. Today I am going to explain the national academy of sports medicine (NASM) suggestion for how many reps to build muscle. NASM suggests that you perform anywhere from 6-12 repetitions. As I explain in the video, I always have seen best results with 6-8 reps. However, that does not mean that you will achieve the greatest gains from 6-8 reps either. Everybody is different, therefore you must pick a rep range that works best for you. Chances are high that for gaining muscle it will be between 6-12 reps. Varying your rep range can really help build size, mass, and strength. There's a term known as periodization, that is used to break plateuas, and get faster results. By varying your rep range you prevent your body from adapting. Adaption to your workout is one of the number one reasons people stop gaining size from their workout. By varying the reps you can highly increase your strength. By increasing your strength, you will be able to lift a heavier load and breakdown more muscle tissue. When doing periodization you're going to have 3 different phases each lasting 3 weeks with a different rep range. Phase One - 6 reps Phase Two - 10 reps Phase Three - 3-5 reps After you are finished with all 9 weeks return to phase one and be amazed at how much your strength has gone up. Lifting a heavier load does correlate with building muscle. Varying your rep range is not the only answer for how to build muscle mass faster. Lowering the weight very slowly during repetitions can really help break muscle tissue down. The eccentric or deceleration phase of an exercise is the part where the most amount of muscle tissue is broken down. An example of this is the lowering of the weight during a bench press. As you bring the weight down to your chest go really slowly. Count to at least 3 seconds on your way down. The slower you go the more muscle tissue you'll be breaking down. This is one of the best ways to build muscle faster, but I still would not rank it as most effective. The best answer for how many sets and reps to build muscle is to always vary it up and hit failure. Failure is huge in building muscle. You have to work the muscle until it not only burns, but until you cannot lift the weight anymore. Failure is actually giving out. Make sure you have a spotter and perform every set that you do whether its 3 or 4 until failure. Vary your rep ranges, hit failure, and go slowly on your deceleration phase of your lift and you will be very happy with faster progress in the gym. http://www.bensound.com/royalty-free-music How many sets and reps | How many reps to build muscle | How many reps for size | How many reps for mass | How many reps for strength | How | Many | reps | to | build | Muscle | Sets | And | For | Size | Mass | Strength | Hazlet, NJ | personal trainer in Hazlet, NJ | Bootcamp in Hazlet, NJ | bootcamp | boot camp | personal training | personal trainer | Meal Prep | eat clean
What Happens If You Eat NOTHING For 7 Days
 
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What happens if you don't eat for a week with an extended fasting weight loss plan? Find out how fasting effects your body and brain from long term prolonged fasting. If you're planning a water fast and want to transition from intermittent fasting this video will help. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=nothing Fat Loss Calculator: http://bit.ly/2OUUYTf 382 Day Fast Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf Health benefits of fasting study: http://serendip.brynmawr.edu/exchange/node/1834 Fasting has been steadily growing in popularity & a lot of people have questions about extended longer duration fasting. Unlike intermittent fasting this will typically involve not eating for a couple days. And most people immediately dismiss this as a viable option for Fat Loss & weight loss because there are so many myths surrounding this topic. People are worried about losing their muscle mass, they're worried about slowing down their metabolism, & they're worried about their health & well-being in general. So in today's video I want to go over exactly what will happen to your body if you don't eat anything for 7 days straight. If you're looking to burn some fat lose some weight or if you're just looking to try an extended fast I highly recommend you stay with me through this video because I can tell you exactly what to expect & help settle the myths & doubts in your mind about a longer-term fast. First off let me start by saying that you shouldn't just jump into a 7 day long fast without first getting used to shorter fasting intervals like intermittent fasting, the warrior diet, and the one meal a day diet. I recommend you first try to fast for only two days however, even if you did do a 7 day fast contrary to what a lot of you may think you're not going to just drop dead. Your body is very good at conserving energy when it doesn't have access to food. This is how Ghandi at 74 years old was able to go on a 21 day hunger strike & not starve to death. When you fast for an extended duration your body will mostly use stored body fat for energy. And even though Ghandi was already pretty lean before his fast he was able to complete all 21 days. For most of us we consider a normal diet as one in which we eat every couple hours. However, before the invention of things like farming & refrigeration our distant ancestors would experience long periods of fasting followed by periods of feeding when food became available. So most people are actually very capable of fasting for 5 to ten days without much of a problem even though a lot of people think they'll practically die from starvation just by just skipping a meal or two. Just to drive this point home even further there was study conducted by researchers from a University in Scotland that was published in 1973. In this study an extremely obese 27 year old man fasted for 382 days. And believe it or not he didn't drop dead. He actually went from weighing 456 pounds............ to 180 pounds. Such a long fast could obviously only be achieved under the supervision of doctors with the use of vitamin supplements like yeast, sodium, & potassium, but the amazing thing is that the researchers followed this man for 5 years after his fast ended & he managed to maintain his weight.... never crossing back above 200 pounds again. Studies like this completely disprove the myth that your metabolism will shutdown & won't ever function normally again just because you don't eat every couple hours or every couple days for that matter. A 7 day fast is definitely something that you can work up to overtime, so what should you expect to happen to your body over the course of one week of fasting. Well about 6 hours after your start the fast your body will completely finish digesting food & breaking down glycogen into glucose. That glucose is primarily used by your body for energy & even though it can last for up to 24 to 72 hours it will typically be depleted after just 6 hours. So for most people that's when you can expect sudden hunger pangs & food cravings to start kicking in. Also in this initial phase your mood will change because your body is still used to getting it's energy from glucose, so you can expect to be a little "hangry" in the beginning. These intense hunger pangs that can also come with the feeling of dizziness, weakness, & nausea, diminish after the first 2 days for women & can take 3 days for men. If you can overcome these first 3 days the hunger will dramatically decrease & your body will start to feel more energized. During these first 3 days you can expect to gradually burn off the glycogen reserves in your muscles & your liver. This will cause you to lose a good amount of water weight in the beginning because the carbohydrates that you would normally be eating retain water in the body. Also you will begin to switch over to using fat for energy.
The Skinny Fat Fix - Go From SKINNY FAT to RIPPED Fit Lean & Muscular | Transformation to bulk & cut
 
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In this video the Skinny Fat Solution is explained. Learn exactly how to go from skinny fat to ripped, fit, lean, & muscular. Are you skinny fat? Fix it with this skinny fat diet and workout step by step transformation blueprint. How to lose skinny fat revealed... 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=ripped Fat Loss Calculator: http://bit.ly/2O6NKvz Being skinny fat is a lot more of a struggle than most people think. Shopping for clothes, going to the beach, and planning what to eat can become a straight up nightmare. Are you supposed to cut are you supposed to bulk what the hell do you do if your trapped in a skinny fat body. Well in today's video I'm going to give you a full skinny fat solution with a step by step transformation blueprint to get you from skinny fat to lean and muscular. First let's identify if you're actually a skinny fat person. The phrase skinny fat is used to refer to someone who has a weight and a BMI at a normal level for their height but their body has much more fat and not enough muscle mass to justify that weight. BMI is also known as body mass index which is just a measure of your height to weight ratio and it doesn't take into account muscle and fat percentages. So your bmi or body mass may come up as healthy at the doctors office while your body composition is absolutely terrible. The same thing can be true vice-versa for example my BMI comes up in the overweight range because i carry a lot of muscle but my body composition indicates that my body fat is in the athletic zone. So some easy identifying features of being skinny fat are a muffin top, a very weak upper body, limbs that are skinny but your stomach is still fat, you're thin in clothes but problem areas are apparent when the shirt comes off. No muscle on the arms, and you have a lot of fat accumulation on the love handles lower stomach and lower chest. Unfortunately Most skinny fat people are only making the problem worse. We can see this just by looking at how people become skinny fat in the first place. Essentially this problem is the result of losing muscle mass over time which leads to a lower metabolic rate .....while simultaneously gaining fat due to maintaining the same caloric intake that we used to have when we had more muscle on and a faster metabolism. On average adult Americans sit 11 hours a day and only six and a half percent of Americans meet the minimum physical guideline requirements for their work. In a nutshell most Americans are sitting, working behind a computer, losing muscle mass and metabolism while still eating the same way they always did. Now once the average person notices that they're becoming skinny fat their "solution" only exacerbates the problem. Most people immediately jump to a diet plan and Cardio to burn off any kind of excess fat that they see accumulating. However for once just dieting is not going to help you solve this problem. And cardio can even make it worse. Long duration running like jogging on a treadmill is most people's go to form of cardio when they put on a little bit of belly fat. Really the more intense high intensity interval training version of cardio would be far more beneficial. Because the regular long duration cardio is only going to burn minimal calories while potentially decreasing muscle mass and strength and thats the last thing you want to do because that's how you got into this problem in the first place. Would moving more towards a marathon runners body solve your problem of a low metabolic rate due to low muscle mass or would it make it worse? I'm telling you guys it's going to make it worse so stop doing cardio that's not how youre going to burn off your belly fat. Now dieting is known as a universal solution to Fat Loss in general. And even though the dieting solution is almost always applicable to fat reduction and it will help you burn some belly fat your diet is not the root cause of the problem. The root cause of the problem is that your body composition favors body fat and doesn't favor muscle mass enough. This could be due to periods of severe calorie restriction or excessive amounts of cardio or just minimum weight lifting with an emphasis more on high rep training. This leads to a bad body composition that we have to turn around. So the best way to turn that around is by starting to do weight training and more specifically heavy weight training. Granted any form of weight training will help you build muscle in the beginning so you can even do bodyweight calaesthetics and that'll help you a lot. But if you do have access to a gym with weights then I highly recommend that you start doing a Progressive weight training program in which you're trying to up your weight over time. And for women don't worry you're not going to get all bulky... on average women will only gain about half a pound.
How to Lean Bulk (Step by Step Guide) | Clean Bulking Diet & Meal Plan | Bulk Without Getting Fatter
 
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This is a complete lean bulking step by step guide. If you want to learn how to lean bulk or how to set up a clean bulking diet and meal plan check out this video. You'll finally learn how to bulk without getting fatter or at least minimizing it. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=clean Fat Loss Calculator: http://bit.ly/2x2X1NU Is it possible to build massive muscles without gaining much fat, so you can look bulky and shredded at the same time? Yes it totally is and today I'm gonna show you exactly how to do a lean bulk with this step by step guide. I spent a lot of time doing both clean bulks and dirty bulks and I could say for sure that the results produced by each of these methods are completely different. With a dirty bulk you're obviously going to have the advantage of enjoying yourself a lot more during the bulking process. You can get away with foods like candy ice cream chips To the point where it may not even feel like your dieting at all. But with a lean bulk you're going to know that you're dieting. Even though you'll be feeling full you're going to be sticking to good high quality sources of food. The type of food that most people would associate with dieting. So where do we start. Well first of all we got to pick our goal. I know a lot of people are telling you that you can build muscle and burn fat at the exact same time and even though this sounds very appealing its simply not true if you've already gone through that beginner stage of lifting weights. After what we call the Neubie gains phase...after that passes you're going to have to pick a goal and actually stick to it. When we do a lean bulk our main goal has to be to bulk, the goal is to put on muscle and the secondary goal is to limit the amount of fat that you gain throughout that whole process. This is kind of comparable to having a main goal of cutting while trying to minimize muscle loss as much as possible during your cut. It's very important to set our primary goal and think of it in this way because when you're bulking you will always put on at least a little bit of body fat I don't care what anyone else is telling you a proper bulk requires a calorie Surplus and a calorie Surplus will make you gain some body fat. The point is to minimize the amount of fat gained. That is what I would define as a successful lean bulk. To find out exactly how many calories you can use my free macro calculator on gravity transformation.com. or an even easier way to do it would be to multiply your weight by 15. If your goal is just to bulk and you don't really care about gaining fat then you can multiply your weight by 18. You would also be better off multiplying your weight by 18 if you're a hardgainer. But multiplying by 15 is a really great starting point for a lean bulk for most people. Whether you simply multiply your weight by 15 or use lets say the most Advanced calorie calculator in the whole world the number you get is still not going to be 100% accurate this is merely a starting point. You're going to have to adjust that number based on how your body responds. If you notice that you're gaining a lot if fat, then your Surplus number is probably a little too high. If you're staying too lean and I can't even if mass then you could probably raise that number higher. Unfortunately there's no way to find out for sure without a little bit of trial and error to treat the number that you get as your starting point. During a lean bulk you're going to stick to mostly single-ingredient real Foods. Now even though you could bulk with a If It Fits your Macros type of strategy. Every time that I've done If It Fits your Macros to bulk and I've eaten some sloppy cheat Foods but made them fit my macros, I've gotten worse results than what i would get when I would actually keep my diet clean while still maintaining a high amount of calories. So the best foods to do a lean bulk with are protein sources like eggs especially egg whites, chicken breast, ground turkey, shrimp, and all Whitefish. If you're a vegetarian you can go for sources like seitan, black bean, and mung bean pasta, spirulina, and nutritional yeast. For carbs stick to low glycemic sources like brown rice, sweet potatoes, oatmeal, grits, Ezekiel bread, quinoa, buckwheat, couscous, beans, legumes, and barley. And then for fat stick to good sources like olive oil, fish oil, avocados, and other good sources of fat. To bulk I recommend that you stick to a diet moderately high in protein moderately high in carbs and moderately low in fat. For protein just to keep it simple we're going to keep it one gram of protein per pound of body weight but you can drop lower for example three-quarters of a gram of protein per pound of body weight while bulking should work fine. For fat a simple way to figure it out is to multiply your weight by .3.
PERFECT Post Workout Meal | What to Eat After a Workout | Post Workout Nutrition | Bodybuilding Food
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=perfect Fat Loss Calculator: http://bit.ly/2O9vKRn Let me start by explaining a little about post workout nutrition. The post workout period is a crucial time for you to get the proper nutrients into your muscles. During a workout especially one that involves weight training, we are breaking down lots of muscle tissue. So your muscles need protein because as you know the amino acids that make up protein are the building blocks for your muscles to repair themselves. However, your muscles aren't the only thing taking a beating during your workout. Glycogen stores within the muscles and throughout the body are depleted during your workout as well. These glycogen stores need to be replenished to assist with recovery and prepare you for your next workout. If you're looking to burn extra fat then you may want to wait a little while after your workout to consume carbs so your body can continue burning fat. A big question that people have about post workout nutrition is how soon after your workout should you consume calories. And there are two answers that people go by today. The science answer and The Bro Science Answer. According to Bro Scientists there exists a thing called an anabolic window. This "Anabolic Window" lasts up to 30 minutes after your workout. And about 5 years ago when I was in college me being the bro scientists that I was, I believed in the Anabolic Window. I believed in it so intensely that during these times I would go to they gym still full from a huge meal, work out, then drink a protein shake, followed by a cell tech hardcore shake. A few times I even puked, so then I would drive home as quickly as I could, make a new shake, and drink it within that 30 minute window. I have since learned that the real science does not really point to an anabolic window. It seems like all of its support comes from supplement scientists and the bro scientists that learn from them. I'm not saying that you can't have supplements or stuff food down your throat directly after a workout, but what I'm saying is that you really don't have to. As long as you end up getting the same amount of calories throughout the day, eating a meal an hour or hours after your workout will have the same effect. In fact your body is going to be in a muscle growth and repair cycle for 24-48 hours. Also if you're trying to strictly burn fat, then not eating a meal for an hour or so after your workout will leave your body no choice but to use its own fat stores. With an elevated heart rate after exercise this could make a difference in regard to fat burning. Okay now that the anabolic window is out the way, I want to provide a few post workout meal options. Nutritionists constantly agree that whole real food will always produce better results than supplements. So I'm going to give you an example of what your plate should look like if you're trying to build muscle, and what your plate should look like if you're trying to burn fat. If you're trying to build muscle your plate should include a starchy carb, 1-2 fists of green veggies, and a source of protein. If you eat meat then chicken breast or low fat fish is a good choice after a workout. If you don't eat meat then you can mix in some beans, peas, hemp seeds, chia seeds, or flax seeds. As far as carbs are concerned I recommend you have starchy carbs over fruits because starchy carbohydrates are more likely to be stored in the muscles as glycogen Where as fruits are used for energy immediately. Examples of good starchy carbs include brown rice, quinoa which is great for vegetarians just make sure you rinse it before cooking, sweet potatoes, buckwheat, Oats things like that. And for green veggies I highly recommend broccoli because broccoli has something known as indole 3 carbinole in it also known as IC3. IC3 has been linked to temporarily lowering your estrogen which could help your gains post workout. If you're trying to lose weight or burn body fat and you want to eat a meal immediately after your then I would hold my carbs off until my next meal. This way you can consume those starchy carbs in your next meal and allow your body to continue burning body fat while recovering from your workout. So you're post workout plate would still have the green veggies, the protein source, and instead of the carbs you can have some additional fat like coconut oil.
5 Biggest KETO Tips For Faster Weight Loss
 
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These are the 5 biggest keto tips for faster weight loss. You'll learn how to start a ketogenic diet and how to change your meal plan to enter ketosis faster. If you're a beginner looking to lose weight or for fat loss then you can learn a lot from this video as well. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=keto Fat Loss Calculator: http://bit.ly/2OVGd2t Let's move on to my third tip for speeding up weight loss with keto & that's through intense exercise or prolonged exercise. Now prolonged exercise where you train for a couple hours can wind up doing more harm than good so instead I'd like to focus on intense exercise which can provide all the benefits without the drawbacks. Once again you're going get to ketosis & begin producing ketones essentially burning fat as your primary source of fuel only after you've already depleted your glycogen stores. One of the best ways by far to deplete your glycogen stores with your workout is by lifting heavier weights & in general increasing the intensity of your workouts. As opposed to aerobic workouts like jogging anaerobic workouts will preferentially use glycogen for fuel. Not only will focusing on anaerobic training help you burn through your glycogen stores but it'll also prevent muscle loss while you burn fat. So this is once again a win-win situation because muscle loss is a very common threat to anyone that's trying to cut. While you're cutting regardless of whether you're doing the ketogenic diet or some other diet plan, it's going to feel very difficult to match the same weight load that you were using for your exercises before you were trying to lose weight or burn fat. And over a long cut you're inevitably going to be sure to drop the amount of weight that you use for at least a couple of your exercises. But I need you to do everything you can to fight for every last inch before decreasing the weight that you're using. What I mean is push yourself to maintain the same weight as long as you can. an example of this would be if you normally bench press 225 pounds for 8 reps when you start cutting 225 pounds may feel significantly heavier then before you started. But instead of giving in to the urge of immediately dropping the weight you want to fight for every last pound. Meaning you might only be able to do 7 reps the first week & then the following week only 6 & then two weeks later you might only be able to do 5 but push yourself to stick to the same weight until your rep range gets really low. Then you can drop down in weight. Again the reason for this is because as a natural your muscle strength is directly tied to how much muscle you lose during a cut. So if you easily give in every time that you're feeling weak you only accelerate the process of you getting weaker faster while cutting. If you can somehow increase intensity during a cut that's ideal but that's something that's really only going to happen to beginners so at the very least do everything you can to match it. Since we're on the topic of exercise let me give you the next tip. You can reach ketosis faster, consistently deplete your glycogen stores, & burn more fat by adding cardio after your weight training sessions. Like I already said by performing an intense weight training session with heavy weight you'll deplete the majority of your glycogen stores. By doing cardio directly after your weight training workouts you'll be able to deplete even more glycogen stores & if they are already depleted you'll switch over to primarily using ketones & fat for energy. If you do cardio even low intensity steady state cardio before your weight training session you won't have the energy to work as hard as you can while lifting weights. We've already discussed how that could negatively impact the amount of glycogen you deplete, & how a less intense workout will produce more muscle atrophy throughout a cut. But another thing you should know is that a less productive weight-training session can impact EPOC. Epoc stands for excess post exercise oxygen consumption which essentially occurs because your body needs energy to repair your muscles after you've challenged them with some heavy weight training. It allows your body to continue burning fat after the workout is over. You can create more epoc by doing weights first & then finishing off with cardio. This way you get the fat burning benefits of cardio after depleting glyocgen stores from weights & you still continue burning fat after your done. Now for the last tip I know I already spoke of fat fasting, but you can do more of a regular combination of Keto with traditional fasting for a very powerful effect. This is by far one of the best ways because when you have periods of not eating throughout the day not only do you drop insulin to very low levels allowing you to burn more body fat but you're also not taking in any carbs in fact you're not taking in any calories at all.
CARB Cycling Diet | Low Carb Diet | Quick Weight Loss Diet | Cyclical Ketogenic Diet | Anabolic Diet
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=cycling Fat Loss Calculator: http://bit.ly/2O6rsdo The carb cycling diet is one of my favorite diets because it is one of the fastest way to burn fat while retaining as much muscle as possible. Most people don't know that carb cycling is actually a form of ketogenic dieting. The ketogenic diet is a diet that is lower in carbohydrates, which makes our body convert more dietary fat and body fat in to keytones in the liver. Which it then goes on to use for energy. Like I've said in many of my videos the human body prefers to use carbs as its primary source of energy. You're body won't produce too many keytones on a high carbohydrate diet, because your body won't need extra energy from fat due to the fact that its getting its energy from the more preferred carbohydrates. The only way for our body to use more fat for energy is by not having its preferred source there all the time. Eliminating carbs completely, however can have many drawbacks on our health and well being. Protein, carbs, and fats are all important and necessary for our body. So in comes the cyclical ketogenic diet aka carb cycling and also known originally as the anabolic Diet. There are many different approaches to carb cycling, but the general idea is that At some points of the week you're going to have a high amount of carbohydrates, and at other points of the week you're going to have a low amount of carbohydrates. Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the amount of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let's say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 grams of carbs on your no carb day. Another more advanced approach would be to do a High carb, low carb, and no carb day. The way that I like to set this kind of split up is by having a high amount of carbs on my high carb day, which for me would be somewhere around 400 grams, I would have one third or at the most half that amount for low carb day, and then try to get as close to 0 grams as possible on my no carb day and then repeat. An even more advanced approach would be to just cycle between high and no carb days. Or take it even a step further and do high, no, no. I don't really recommend having any more than two no carb days in a row. Make sure you don't jump to any extreme carb restrictions. An example of this is doing a 800 calorie diet when you could lose weight and maintain a better body composition with a 1500 calorie diet. Jumping to an extreme will not help you lose weight faster, in fact it'll probably backfire. Also in case you're wondering what kind of food you can eat on your no carb day, some great options are fish, chicken breast, ground turkey, protein shakes, Steak occasionally, and you can also have healthy fat sources like avocados, coconut oil, olive oil. and fatty fish like Salmon. For carbs make sure you are eating good sources of carbs like oats, brown rice, and sweet potatoes and avoid the junk food carbs. You can incorporate one cheat meal on one high carb day in the week, but that's it one cheat meal. You may notice that your strength and energy levels may go down while dieting like this. In fact you may feel like straight up garbage in the beginning. Understand that a lot of people feel this way when creating any kind of a calorie deficit. You're body will take a little while to adapt to using fat for energy instead of carbs. So the first 2 weeks can feel miserable. Give your body some time to adapt. A good idea is to plan your high carb days the day before a heavy lifting day, because this way you have stored glycogen available for your heavy lifts the next day. If you have no idea how many carbs to have on each day, try using a calorie calculator to find your maintenance macros and then add at least 50 grams of carbs to get the number for your high carb day. I'll include a calorie calculator in the description. Once you have your high carb number you should be able to figure out your low carb day. No carb day is obviously no carbs. After doing a carb cycling plan you may need to do some reverse dieting
How to Build MASSIVE Boulder Shoulders Fast | BEST Exercise Guide | BIGGER Shoulder Workout for Mass
 
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Build Big Massive Boulder Shoulders Fast. These are the best exercises for bigger shoulders 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=boulder Fat Loss Calculator: http://bit.ly/2N5BWxd 1. Inclined Frontal Raises 2. Lateral Raises 3. Long Angle Row 4. Leaning Lateral Raises 5. Reverse Flies 6. Arnold Press Get to it DUDES So you wanna build massive boulder shoulders well that's freaking awesome, and I'm gonna teach you exactly step by step how to do it today. Before I jump right in to my top favorite exercise to build massive shoulders there are some basics that I need you to understand about growing these bad boys. Number one to target your shoulders you have to make sure that you have good form. Your shoulder has three heads. An anterior head, medial head, and a posterior head, Front middle and back. It's very easy to mess up your form and hit the wrong head or even a totally different muscle like the bicep. Number two don't obsess over form and make sure you go heavy. I know I just said make sure your form is good and now I'm saying don't obssess over it. It's freaking confusing, but look at Arnold, he freaking rocks back and forth when he's working his shoulders, Look at Ronnie Coleman he rocks back and forth like he's possessed, and if that's not enough proof that you cant obsess over your form look at rocky balboa in Rocky 2, he's an inspiration to all of us. Point is make sure that your using good form, but also make sure that you're going heavy as f. You're only going to grow your shoulders by increasing the weight over time. Progressive overload is what gets muscles bigger and stronger. If you want stronger shoulders then you're going to have to work your way up to the big boy weights, and when you do the big boy weights your form will probably not be absolutely perfect and that's okay. Let's shoot for 8-10 reps on all these shoulder exercises. The first one that we're gonna start with is one you may have never seen before. It's by far the best exercise for a massive front head. I call this one the Inclined frontal raise. On the inclined front raise. You want to make sure that your back is all the way back up against the bench. You also want to make sure that you allow your arms to come all the way back behind the bench. Squeeze your knees together nice and tight to get them out of the way. Raise straight to the front and stop at shoulder level. It's critical that you keep your elbows above your hands and concentrate on raising with your elbows during the whole exercise. The next one is a classic, Lateral raises. The medial head of the shoulder is very hard to hit in any compound movement, so lateral raises are one of the best ways to grow your shoulders out to the sides. You can perform it seated or standing, but I like seated. In this exercise you want to focus on raising up with your elbows just like last one. Sit at the edge of the bench and bring the dumbbells together under your legs, then raise them up to your sides up to shoulder level. Moving on to the wide angled dumbbell row. This one is one of the best compound exercises for your back and for the back of your shoulder. Rather than rowing like we normally would, where we pull the dumbbell into our belly button, we're going to aim for our butt or pretend that your trying to reach for your pockets. It's important that your pulling with your elbows in this exercise not your hands just like the others. As Jay z would say on to the next one. This for that underused lateral head. Grab any sturdy object and lean away from it. By leaning away it'll give you a wider angle to get extra muscle breakdown. Raise directly to your side and stop at 90 degrees from the floor, Make sure you keep your elbow higher than your hand and don't forget to hit both sides. Last but not least is the good old Arnold press. This one is probably the first one you should start with because it requires a lot of strength and is a compound exercise. It'll mostly hit your front head, but man on man this one is by far one of the best. Start with your arms rotated inward and then rotate them outwards as your press over your head. One last thing that I have to say, make sure that if you're trying to grow your shoulder muscles your eating enough to stimulate growth. You're not gonna grow these muscle eating like a bird. That's it guys if you enjoyed this video subscribe to my channel and leave it a thumbs up and comment below see you guys next time.
Green tea for weight loss | Benefits of green tea
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=tea Fat Loss Calculator: http://bit.ly/2O7WMZk green tea for weight loss benefits of green tea green tea benefits green tea and weight loss health benefits of green tea green tea extract weight loss what are the benefits of green tea is green tea good for weight loss benefits of drinking green tea Is Green tea for weight loss or are the benefits of green tea just being blown out of proportion? Green tea benefits number in the hundreds starting with claims that it is the healthiest beverage on the planet. However, does green tea and weight loss really relate? One of the health benefits of green tea is that it's loaded with antioxidants and various substances that are beneficial for your health. Preferably you want to have 2-4 cups of green tea per day for maximum results. The best times to drink it are before and after breakfast and before a workout. Many studies have shown that green tea can increase fat burning and help you lose weight. What about other teas? What makes green tea so special? One thing that green tea has that helps people lose weight is caffeine. Even though A cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), its still enough to have a mild effect. Caffeine is a stimulant that will get your heart rate higher and in turn will increase your metabolism. However this ins't the only way that green tea stands out, and helps you lose weight. In fact it's been proven that people still lose more weight with decaffeinated green tea when compared to people that don't drink it at all. Most people know that green tea is loaded with anti oxidants, but the specifics of these antioxidants reveal what makes this drink so special. Green tea has potent antioxidants known as catechins. Unlike other stimulants like ephedra, these catechins do not stimulate your nervous system. So unlike many stimulants sold in vitamin stores, you won't have a seizure or bleed every time you blow your nose. Catechins truly have amazing effects even when isolated from the rest of the antioxidants in green tea. They have been linked to lowering blood sugar and insulin levels, lowering blood pressure, lowering LDL's (bad cholestorol), and raising HDL's (good cholesterol). The most important of these catechins is EGCG (Epigallocatechin gallate), a substance that can boost metabolism. EGCG has been linked to fighting cancer and cancer prevention. In order to burn fat, fat must first be broken down in the fat cell and moved into the bloodstream. The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine. This means that there will be more norepinephrine released. Norepinephrine is used by the nervous system as a signal to the fat cells, telling them to break down fat. Green tea can help us burn extra fat from exercise. However it has also been found that it can make us burn more calories even at rest. In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8%! Also the great thing is that a lot of this fat is the harmful inner visceral belly fat. Several claims have been made that green tea can potentially have an effect on lowering appetite. However, results with appetite have mixed and there are virtually no studies that back this because of the mixed results. There are also studies performed on animals suggesting that green tea can reduce the amount of fat we absorb from foods, but this has not been confirmed in humans. Don't get the wrong idea green tea is not a magic pill! Green tea's effect on actual pounds lost are said to be modest. Meaning you probably won't see that big of a difference on the scale from green tea alone. Remember guys there is no magic pill or potion and green tea is also not magical. You have to work for the body you want, so don't think that just by chasing down your cheetos with some green tea your going to lose weight. It is very helpful for losing weight and it's health benefits just keep stacking up higher and higher, however don't count on green tea as a magic pill to make you lose weight without working. http://www.bensound.com/royalty-free-music green tea for weight loss | benefits of green tea | green tea benefits | green tea and weight loss | health benefits of green tea | green tea extract weight loss | what are the benefits of green tea | is green tea good for weight loss | benefits of drinking green tea | Personal trainer freehold, nj | Personal training freehold, NJ | Bootcamp Freehold, NJ | boot camp freehold, nj | better than crossfit freehold, NJ https://www.youtube.com/watch?v=52NyEflhXls
9 Popular Diet Tips - MAKING YOU FATTER! - Avoid These Food Myths & mistakes for losing weight Loss
 
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So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=myths Fat Loss Calculator: http://bit.ly/2O5zHX5 Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying to gain some muscle fasting is a totally fine option. Another fasting myth is that your body will enter into a starvation mode and your metabolism will slow down. This is completely untrue. Your metabolism will slow down when you're in a calorie deficit no matter how many meals you eat.
Intermittent Fasting | 5:2 Diet | Warrior Diet | Leangains 16-8 Diet | fasting to lose weight loss
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=warrior Fat Loss Calculator: http://bit.ly/2O6sA0C Intermittent fasting is a diet that many people claim can become a sustainable way of eating to stay in shape for life. So lets start by taking a closer look. It's a diet that cycles between a period of fasting and feeding. These cycles will vary depending on what type of intermittent fasting you choose to go with. There are so many options for fasting, so i'm just going to go over the popular ones. Alternate Day Fasting or ADF is the first type of fasting that we will talk about. ADF involves a 24-hour fast followed by a 24-hour non-fasting period. Another type of fasting is called the leangains method. The leangains method also known as the 16/8 method as implied by the name involves a 16 hour period of fasting and an 8 hour period of not fasting. Many people that follow the diet recommend that you skip breakfast, and then eat your first meal sometime around 1 pm and your second within the 8 hour window. However, this diet is claims to be just as effective no matter how you set up your 16/8 split. So you can start eating at 6 am or 10pm, it doesn't matter as long as you're done fasting 8 hours later. Another type of diet within intermittent fasting is known as the 5:2 diet. It requires that you only eat 500-600 calories on two non-consecutive days of the week and then eat normally the other 5 days. The warriors diet is another variation in which you do a 20 hour fast and 4 hour feeding. This basically works out to a long fast and one giant meal at the end of the day. Out of these variations the 16/8 or leangains method is regarded as the most sustainable, easiest to stick to, and by far the most popular. It is recommended that you pick whatever time feeding and fasting times you want, but you should also stick to them consistently. This way your hormones can adjust to you new pattern of eating. Intermittent fasting clearly expresses that fasting is very important, but you may be wondering why? What exactly does fasting do for our bodies? Well certain studies suggest when you fast, human growth hormone levels go up and insulin levels go down. When insulin levels are down your body has direct access to fat stores so it will burn significantly more fat. Also when growth hormone is up you will also burn more fat and build more muscle. Your body’s cells also change the expression of genes and initiate important cellular repair processes. If performed as intended It's benefits include prevention of type 2 diabetes Lower insulin resistance Reduction in inflammation Improved Heart Health Decreased risk of cancer Increase productivity due to evolutionary adaptations that occur when fasting Improved Brain Health Improved clarity of thoughts and can make us live longer Okay so now that I've given you all the nuts, bolts, and benefits of intermittent fasting let me tell you all of my thoughts on this diet. When diet's suck I'm the first to say they suck, but to be honest intermittent fasting follows many principles that I agree with. First of all It's simple, which I love. If you watch my videos you know that I like simple. One of the major reasons people don't change their bodies is because they get stuck in analysis paralysis. It's also known as information overload, or just thinking that you don't have enough information to get started right now. And the only time you can really change your body is right now. The 16-8 method makes it easy to start the plan. It also doesn't require a lot of meal prep and it can fit into anyone's schedule because you can pick which hours you eat. You don't have to eat 6 meals a day so you don't have to sneak food in your mouth while your boss isn't looking. Convenience is another big plus in my book. Fasting has proven again and again to have amazing benefits for your digestive health, recovery, and body composition. Working out in a fasted state as I suggest in many of my videos helps you burn way more fat than working out after being fed. Problems: My biggest problem with this diet is that there are people saying stupid things like calories in/ calories out don't matter on this diet. This is an incredibly stupid and naive statement to make. When the only reason why this plan generally works is because of calories in and calories out.
How to Lose Weight Overnight for Teenagers | Best Way to Lose Belly Fat and Get Abs Fast for Teenage
 
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Learn how to lose weight overnight for teenagers 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=teenage Fat Loss Calculator: http://bit.ly/2MlzaOW Teenagers are the topic for this video and let me tell you right off the bat... the beauty of being a teenager is that you have a lot of time to achieve your fitness goals. Believe me I get it we would all prefer to wake up tomorrow with the body of our dreams, and a rippling sick pack by doing some super secret program that nobody else knows about. However, unfortunately there's no such thing as an overnight fix. Ever since I made a video about man boobs I've been getting non stop questions from younger guys about how to get rid of their chest fat. Well with this video I intend to give you all you need to get rid of chest fat, belly fat, build some muscle, and in general shoot for the physique you want and deserve to have. The points that I make in this video will apply the same way to teenage girls as they do to boys. First I want to go back to the biggest benefit of being a teenager...you have time! You are living in a body that's growing and always changing. When you become a full grown adult it's like things just get locked into place. That's not to say that it's impossible to burn fat or completely change your body as an adult, but the really cool thing about being a teenager is that you have so much control over what you're going to look like as an adult. I always found it was a lot easier to make muscle gains, strength gains, and burn fat when I was younger and still growing. If you're body is in the middle of growing, I personally believe that it's that much easier to grow your muscles and in general effect what your ultimately going to grow into. As a teen especially if your a younger teenager like 13 or 14 you have so much time in which you can effect what you will look like as an adult. This is actually exactly the age that I started working out, and let me tell you when I started I was not by any means, athletic, lean, muscular, or genetically gifted. The #1 thing that I did to turn this all around, and I want you guys to really focus and pay attention to this, the #1 thing that I did was I just got started, and...this is important... I didn't stop. Being and looking fit is a lifelong process, and the cool thing is if you start early in your teens it's gonna pay off big time when you get older. As an adult there is so much confusing information out there about fitness, and as a teenager since your probably brand new to the fitness world it's even more confusing. You don't need the ultimate teenage workout program to start you just need to stop making excuses and get started on almost any program. When I was 14 I probably benched less than everyone in my high school gym. Even though I felt embarrassed, I still came in and did it again and again and again. And after a few years, I was benching way more than most of the people that started off stronger than me. Listen to me...consistent action will beat natural or genetic advantages over time. You may think it's unfair that somebody in school can eat whatever they want and not workout hard and still be so much more fit than you are. In reality the truth is that these people might not have a genetic advantage, they may have been working hard playing sports their whole life or they may just have been more active than you without you even knowing it. All the while you were playing video games. Regardless if you put in the work daily starting now, by the time you're all grown up you could easily come out way further ahead even than the truly genetically gifted in any area of life you choose including fitness. Okay so now that you know it take daily consistent action to have long term success, I want to give you the 3 action steps that you should take daily to get to your goals. #1 Try to avoid eating anything that isn't real food that grew naturally from the Earth. If you have a box with a picture of food on it and you look at the ingredient list and there's a bunch of ingredients that you can't even pronounce, that does not fall under the category of real food. Real food is brown rice, wild caught seafood, yams, chicken, turkey, quinoa, oat meal, fruits, vegetables, and pretty much anything that is the single ingredient. It's not made up of ingredients it is what it is. Salmon is salmon, and rice is rice. Pasta is not pasta. Its flour, and a whole bunch of other ingredients. If you simply stick to real food, include a lot of green vegetables, and exercise throughout the week this should be enough to have you moving in the right direction. Convincing your parents that you want to be healthy and eat clean food shouldn't be that hard
10 Best PRE WORKOUT Meals | What to Eat Before a Workout | What to eat Before Gym | pre workout food
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=before Fat Loss Calculator: http://bit.ly/2O4gqW4 People respond differently to eating before a workout. Some people can get a better workout if they eat before hand because of the energy that this food will provide. Meanwhile other people can't eat before their workout without feeling nauseous and it interfering with their performance. There is no set in stone answer for whether you should or shouldn't be eating before your workout, it all depends on what helps your perform better in the gym. For this video lets pretend that you're the type of person that responds very positively to eating before a workout. The big question that you probably have is what should you eat to maximize your performance? I want to give you the 10 best proven pre workout foods. 1. Bananas - These are great because they're easily digestible, and provide your body potassium, which you'll be needing because I"m sure you're going to be sweating really hard during your workout. Any fruit before a workout could help, try mixing it in with some protein source such as fat free Greek yogurt. 2. White Rice and brown rice mix. This was always one of my favorite pre workout meals. You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting longer duration energy. When you have both your energy levels should stay high throughout your entire workout. Have this with some chicken breast or legumes 3. Oats. Oats are another slower digesting carb because they provide soluble and insolluble fiber. They also contain B vitamins which is the vitamin responsible for converting carbohydrates into energy. A good meal would be oats, some fruit, milk, almond milk, or water, and some protein powder. 4. 100% whole wheat or brown rice pasta. This is another one of my favorites something about pasta just gives you tons of energy. Throw in a solid protein source with the pasta and you'll killing it during your workout. 5. Whole Grain Bread. If you don't have time to cook this is a quick, easy, and convenient way to get your pre workout carbs in. You can have this with some hard boiled eggs for protein. 6. Baked potato. You can have a yam or a sweet potato as well, but the baked potato will be digested and available for energy faster than the sweet potato. You can have this with some fish or any kind of low fat protein that you like to eat with potatoes. 7. Green Smoothie with fruit. Whats a better way to go into your workout than with all of your micro and macro nutrients available for use. To make this smoothie just blend up some green veggies like kale, chard, broccoli, and spinach with some fruits. You can add a scoop of protein in this smoothie to have your protein needs covered. 8. Ezekiel turkey or chicken wrap. Ezekiel wraps are hard to work with, but if you heat them up before hand their more malleable. If you really hate how crappy Ezekiel wraps are regular multi-grain wraps will be okay too. Double wrap your turkey or chicken with two wraps to increase carbs if you need the extra calories and energy. 9. Apples with Peanut Butter. This meal is not the best pre workout meal because of the fat found in peanut butter, but if you really don't want to eat a whole meal having some apples with peanut butter can give you the energy you need for your workout. This meal is not for those people that take forever to digest their meals, because that peanut butter will still be digesting while you work out. 10. Power Bars and Protein Bars. Although this is not one that I would refer to as the greatest pre workout meal it could be a real life safer if you can't get to any real whole food. Power bars are good to give your body the carbs it needs for energy, protein bars are good for...you guessed it protein. Now I want to real quick answer all pre workout meal timing questions. How long before your workout you should eat these foods is another question that is very dependent on the individual. If you have a fast digestive system then you may want to eat your pre workout meal 30-60 minutes before your workout. On the other hand if food tends to take a while for you to digest you may want to have your pre workout meal 2-2 1/2 hours before your workout. Best Pre Workout Meals; Best Pre Workout Foods; what to eat before a workout; Pre Workout Meals; what to eat before gym; best pre work
Which Supplements do I NEED to Take to Gain Muscle and Lose Fat ➟Should I take Pre Workout Best 2017
 
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Wondering what supplements to take to gain muscle and lose fat? Which supplements do you really need? 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=supplements Fat Loss Calculator: http://bit.ly/2O3sN4v =================================== ★Favorite Protein ON Gold Standard Whey ►►► http://amzn.to/2h86gEh ★Favorite Creatine Now Creatine Monohydrate ►►► http://amzn.to/2h8efTS ★Favorite Pre-Workouts N.O. Xplode ►►► http://amzn.to/2h5pxFK ON Pre Workout ►►► http://amzn.to/2h5seaq ★Favorite Cutting Supps ON BCAAS ►►► http://amzn.to/2gEeVNw ON L Glutamine ►►► http://amzn.to/2h5sbv3 ★Favorite Bulking Supps Cell Tech Hardcore ►►► http://amzn.to/2gXFksH ================================= ▼ My FAT LOSS MEAL PREP Service (FREE Delivery) https://www.eatzmealprep.com/ There are enough supplements on the market to make your head spin and unfortunately not all of them are high quality and many of them are totally unnecessary. In an effort to keep you from wasting your money on supplements that you don't need and to get you the best results possible out of the supplements that you do take, I decided to make this video. Before we start I have to bring up a misconception about supplements that many people have especially beginners. Many people believe that taking a certain supplement will give you some insane Edge and all you gotta do is just find that one supplement and BAM! results will just come pouring in. This is the perfect opportunity 4 supplement companies to pitch you one product after another as that elusive magical supplement, that in reality you don't need. I want you to know that you could be someone that never took a supplement in your life and you can get way further then someone that takes supplements all the time . That's because success with building muscle and burning fat comes down to the intensity of your workouts and proper nutrition. supplements are only a tiny tiny percentage of your results. With that said supplements can be used to take advantage of that tiny extra push that they can give you. The problem that I hope to alleviate for you today is that there are tons of supplements out there while really there are only a couple of them that actually work. The first supplement that can help and is probably the most widely used supplement is protein powder. It may be hard for you to get enough protein from your diet and supplementing with protein powder can definitely help you hit your Macros. It's also great to have after a workout and when you're on the go. There are so many different types of protein that I have a whole video specifically about protein powders that I'll link up at the end. But I really like whey protein because it's cheap it tastes good and your body is very efficient with it. My favorite brand is Optimum Nutrition 100% gold standard whey isolate. If you're lactose intolerant consider an egg-based protein powder instead. The Next supplement that works very well is creatine. Different people will experience different results with different types of creatine and there are a lot of different types. Monohydrate is pretty much the most basic form of creatine, probably the cheapest, and it happens to be the most studied. Creatine monohydrate has proven itself in study after study so it's a pretty safe bet to start with. There are many other types like kre akalybn for example that claim to reduce bloating and claim to eliminate the need to cycle off of creatine. However not one type of creatine has the kind of backing with scientific evidence that monohydrate has. My favorite creatine brand is probably the cheapest one. It's just plain Monohydrate from Now sports. I used to take cell tech hardcore when I used to bulk and it would always help me put on some weight. However this was like 5 years ago so they've probably change the formula by now and the old formula used to have tons of sugar in it. Like I said now if I take creatine it'll be the plain monohydrate from Now sports. Next up are your stimulants and your supplements that give you energy. Nitric oxide, caffeine, vitamin b, and beta alanine again that's all you need. Nitric oxide will help give you a great pump during your workouts and will also give you a bunch of energy and help you squeeze out those last couple reps. Beta alanine will decrease lactic acid build-up in your muscles during your sets. Which will allow you to recover faster between your sets. By decreasing fatigue beta alanine will also be another great tool to help you push out extra reps. The one side effect of beta alanine is that youll feel pins and needles when you first start taking it but it'll become less intense over time. Caffeine and vitamin B you can take anytime.
KETOGENIC DIET Meal Plan 🥑 FULL DAY OF EATING for Beginners ➟ Keto Cutting & Shredding Recipes Prep
 
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Customize your Own Ketogenic Diet Meal Plan. Setup your own KETO SHREDDING DIET to stay in ketosis and cut fat fast. Full day of eating with great step by step recipes for beginners explained: 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=recipes Fat Loss Calculator: http://bit.ly/2CN1FFE What is the ketogenic diet? Today I'm going to give you a complete meal by meal guide for burning fat on the ketogenic diet including exactly what to eat and how much of it to eat for your particular body...Don't worry you're not going to have to eat 6 small meals a day, only breakfast lunch and dinner because i'm sure you're busy. Ill show you step by step what to eat for you to be able to start shedding pounds of fat today with no additional information necessary. So...lets get in the kitchen, and see the ingredients and calories below My diet was based on me weighing about 210lbs. Which gave me 2,230 calories to work with. For a Keto cutting diet this comes out to 173G of fat 139G of protein and 28G of carbs. ===Calculate your individual macros at: https://gravitytransformation.com/macro-calculator/ Breakfast: 4 Whole Eggs - 16g of fat | 24g of protein 1 Large Avocado - 21g of fat | 3g of protein | 12g of carbs 4 Slices of Bacon - 13g of fat | 12g of protein 1 First of Spinach **Total Macros for Breakfast: 50g of Fat | 39g of Protein | 12g of Carbs Lunch: 6oz of Ground Beef 80/20 - 34g of fat | 30g of protein 2 Slices of Cheddar Cheese - 18g of fat | 14g of protein 1 Tbsp Olive Oil - 14g of fat 3 Tbsp Parmesan Cheese - 4g of fat | 6g of protein 1 Slice of Tomato and Red Onion 1 Fist of Asparagus 2 Portabella Mushroom Caps **Total Macros for Lunch: 66g of Fat | 48g of Protein Dinner: 6 Chicken Wings - 36g of fat | 48g of protein 1/2 Head of Cauliflower - 1g of fat | 5g of protein | 15g of carbs 1.5 Tbsp of Grassfed Butter - 18g of fat **Total Macros for Dinner: 55g of Fat | 53g of Protein | 15g of Carbs If you follow the same steps I did you'll be able to make your own Keto diet plan from scratch. If you enjoyed this video and you feel like it helped you out please hit that Thumbs Up Button And subscribe to this channel it helps motivate me to make videos like this and that ultimately helps more people. Also if you want a done for you diet plan in which you don't have to track calories head on over to our website gravitytransformation.com and try the fat loss kickstarter. we'll give you a meal plan that's customized based on your weight and your goals and this format has been the same structure used on my clients in my two gyms here in New Jersey and they're losing 20lbs or 5% body fat in just 6 weeks. If you want to check that out again visit gravitytransformation.com. see you guys soon.
What to Eat For One Meal A Day (BEGINNERS)
 
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This will teach you what to eat on the one meal a day diet plan. This is especially useful for beginners aiming for weight loss. Learn how to lose weight with an intermittent fasting plan that only requires eating once a day. The benefits of an omad diet meal plan for productivity are clear, but to lose weight and not be hungry while only eating one meal may be challenging for some. Learn how to achieve amazing before and after results with omad without starving yourself. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=one Fat Loss Calculator: http://bit.ly/2oMiEOF After making a bunch of videos on the one meal a day diet and how effective it can be to help with weight loss and burning body fat in a simple non restrictive way, I've noticed that most people still have tons of questions about what to eat and in general how to set up the diet properly. So I wanted to make this video specifically for beginners that are brand new to the diet plan in an effort to explain everything from A to Z including what to except, what to eat, and how much to eat so you can get started with a one meal a day dieting structure as early as today. And if you've never tried to eat one meal a day you might think that its impossible, unhealthy, or too difficult for you to do, but if you give this style of eating a chance I promise you'll find that all of those thoughts are simply untrue. To set up an omad or one meal a day diet plan you want to start by picking 1 hour of the day that you would like to eat your meal. When it comes to losing weight or burning body fat it doesn't matter whether that meal is consumed in the morning or at night, but we do want to try to start and finish eating within one hour. The other 23 hours of the day are gonna be for fasting. Now if you're a beginner just the thought of that probably got your stomach growling. And there's no denying that when you first start you're gonna feel hungry, but most people think that they'll feel a lot hungrier, then they do when they gather the courage to actually try the diet. A lot of the hunger that you currently feel throughout the day is a conditioned hunger response. Nobel prize winner Ivan Pavlov accidentally discovered this when studying salivation in dogs ultimately leading to something known in psychology as Pavlovian Conditioning. Without getting too in depth into his study the bottom line of his experiments was that hunger is a highly suggestible state that can not only be caused by the taste, smell, and sight of food, but hunger can also be trained as a conditioned response. Meaning if you're used to eating breakfast everyday at 7 am, lunch at 12 pm, and dinner at 6pm you've conditioned yourself to get hungry everyday at those times. The stimulus that causes you to get hungry isn't the smell taste or sight of food it's the time itself. And this applies further...By pairing things like eating snacks while watching tv, or while studying, or whenever you feel boredom you develop even more conditioned hunger responses. So the ironic truth is that by practicing fasting you can break a lot of these conditioned hunger responses, and start feeling only the unconditioned hunger response when you're actually hungry, allowing you to develop a better relationship to food in general. To help you break your conditioned hunger responses throughout the day you can slowly ease into a one meal a day diet, by cutting out snacks and meals slowly one at a time. You can also incorporate things like black coffee, apple cider vinegar, and sugar free tea throughout the day to suppress your appetite. Remember it'll take some time, but your body will for sure adapt. Lets move on to what to eat and how much of it to eat. When you actually get to your one meal for the day you don't want to restrict calories. A lot of people try this diet plan to lose weight or burn fat, and they think they can lose weight faster by cutting calories from the only meal they eat for the whole day. This is a big mistake that leads to binge eating almost every time. Another big mistake is trying to do something like a one meal a day ketogenic diet plan as a beginner. You should allow yourself to eat all three macro nutrients protein, carbs, and fats. Again do not restrict calories or macronutrients during this one meal especially when first starting as it will likely lead you to failing the diet. Instead you want to eat your fill of single ingredient real foods. I think we all know what single ingredient real foods are, but just to give you some examples fruits, vegetables, rice, potatoes, oats, barely, buckwheat, natural cooking oils, eggs, chicken, turkey, fish,....you get the idea foods that contain only one real natural ingredient. You can also have foods that are a combination of a bunch of single ingredient foods.
How Much Rest Between Sets (3X YOUR GAINS!)
 
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How much rest should you take between sets, exercises, & workouts for building muscle or for burning fat? Are short or long recovery periods better for muscle mass & weight loss? Learn what the best rest time is for muscle growth & fat loss. 🔥 FREE 6 Week Challenge: http://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=band Fat Loss Calculator: http://bit.ly/2NbDyjV TIMESTAMPS: Short Interval (under 60 sec of rest) 1:00 Longer interval (3 to 5 min rest) 4:21 Periodization 6:39 Rest time for muscle growth 7:14 Ideal rest time (1 to 3 min rest) 8:11 Is it better to take shorter or Longer breaks between your sets if you're trying to build more muscle? What about for fat loss is it better to move between your sets at a faster pace or do you want to take your time and fully recover before moving on to your next set? Well in today's video I'll be going over exactly how much rest you should take between sets in order to achieve the results your after, whether that be building muscle or burning fat, and i'll give you the ideal rest time to do it in the most efficient way possible. I'll go over both the pro's and the con's of each rest interval and i'll back it up with scientific evidence to help you decide which is best for you and your goals. Now even though you can technically set up any length of time for your rest interval between sets I want to compare a short interval which is anything under 60 seconds of rest to a moderate interval which would anything between 1 to 2 minute breaks between sets and finally compare that to a longer interval which would be anything between 3 to 5 minutes of rest. Let's start first by taking a closer look at shorter intervals of 60 seconds or less. The biggest benefit you'll experience when taking shorter breaks is within the realm of endurance. When you near the end of your set your muscles will begin to feel the onset of fatigue. That tiresome burning feeling in your muscles is caused by the build up of lactic acid, and these lactic acids happen to be the major cause of fatigue especially in activities that require endurance. By training with higher reps for with less break time your body becomes more efficient at clearing out lactic acid from the muscles by boosting your body's hormonal and vascular systems. Shorter intervals of rest 20 to 60 seconds long will allow you to be more fatigue resistant for longer lengths, it will yield the best improvements in your cardiovascular system, and it will allow you to burn more calories during the workout than you would if you were taking longer breaks due to a constantly elevated heart rate. However, the downside of these shorter rest times is that you won't be fully recovered for your next set, causing you to lift less weight than you wold be able to lift if you took a longer break. This isn't only because of lactic acid production, but it's also due to your Atp and pc energy systems. Atp stands for adenosine triphosphate and pc stands for phosphocreatine, and just to make this super simple for you, what you have to know is that these energy systems provide immediate energy and they're largely responsible for providing energy during the first 20 to 30 seconds of almost any activity. A lot of your strength and power come from these two energy systems, and according to the national academy of sports medicine 20 to 30 seconds of rest time allows you to recover approximately 50 percent of your ATP and PC. Then at 40 seconds you'll recover about 75 percent, at 60 seconds you'll recover about 85 to 90 percent, and at 3 minutes you should have recovered approximately 100 percent. Now if you happen to be a natural lifter trying to build muscle mass you should try to lift heavier weights whenever you can to help stimulate more protein synthesis so you can ultimately build more muscle. Some experts say that you should aim for breaks that are under 60 seconds long to build more muscle. This is due to a 2009 metanalysis of a couple studies that showed that greater growth hormone was released from shorter rest times of 30 to 60 seconds. However later studies, one of which was conducted in 2015, showed that a longer rest of 3 minutes lead to more strength and size gains than one minute. Regardless of the conflicting results many experts still recommend a shorter rest time for building muscle and they want you to aim for a 1 to 1 rest to work ratio for hypertrophy, so that would mean if you spent 45 seconds doing your set you would take a 45 second break before doing another set. However, since muscular strength is tied so closely to muscular growth for natural lifters STUDIES: Short Rest Intervals w/ High Reps - Make the body more efficient at clearing out lactic acids: ncbi.nlm.nih.gov/pubmed/6401405 Elevated Testosterone Levels from Longer Breaks/ Increased Growth Hormone from shorter breaks ncbi.nlm.nih.gov/pubmed/15831061 Met-analysis demonstrating increased growth hormone from shorter breaks:
What's Your Body Type (100% ACCURATE EASY TEST) Ectomorph Mesomorph Endomorph Diet & Workout Shape
 
07:15
Learn How to Determine Your Body Type. Ever wonder "what body type am I?" Find out which body type you are. There is also an ectomorph, mesomorph, and endomorph diet & workout plan included. Discover your somatotype and body shape. Enjoy! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=shape Fat Loss Calculator: http://bit.ly/2O5GG2e I'm not fat I'm big-boned... phrases like that have been tossed around for a long time to establish that people come in all different shapes and sizes. Now even though it's definitely true that people come in all different shapes and sizes and have different frames... the big boned Theory makes sense if you have a couple extra pounds and you have a large frame but it's not like being 30 pounds overweight can be explained by your bones. Even though the big boned thing may not be as true as many wish to believe, there are three different body types and in today's video I want to teach you exactly how to figure out what category you're in and what's the best strategy to build the maximum amount if muscle and burn the maximum amount of fat for your particular body. You can think of these body types as three catgories and one of the categories will describe your body a whole lot better than the other two. These three categories are the mesomorph the ectomorph and the endomorph. To give you a brief overview the ectomorph has a tough time putting on weight and is naturally lanky and lean, the endomorph is the exact opposite side of the spectrum. This person will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop the weight even though they might have already tried several diets or workout programs. Then last but not least we have the mesomorph which is considered the ideal body type 4 bodybuilding Aesthetics. This is the person that is naturally muscular and can build muscle fairly easily while staying lean. Even though the mesomorph body type is what most people want there are plenty of endomorph and ectomorphs that have made amazing transformations. And I'm going give you the tips that you need for your exact body type also refered to as your somatotype. I want to start first with the ectomorph because that's the one that most people trying to lose weight wish they were. Here are some easy features you can look for to identify if your an ectomorph.....An ectomorph normally has a thin lean lanky type of physique. Usually they have long thin limbs with stringy muscles. Its very easy for ectomorphs to lose weight and to stay skinny year round. However it's also super difficult for ectomorphs to gain muscle mass or any kind of weight for that matter. If you're a true ectomorph you clicked on this video most likely looking for a method to build some muscle or to tone up which for you would be done by mostly building muscle since you're probably already lean. Ectomorphs are also referred to as hardgainers and they have this nickname obviously because it's so difficult for them to pack on muscle. To summarize... in order to identify if your an ectomorph check for a flat chest, small shoulders, a stereotypical "fast metabolism," lanky limbs, and if you have a hard time gaining weight. Good examples of ectomorphs are Brad Pitt and kate Moss. If you're an ectomorph trying to gain muscle the best tips for you are ... number one you have to make sure that you're going heavy in all of your exercises. I want you to take long breaks and lift the heaviest weight load you can lift for 5 to 8 reps of mostly compound exercises. And then always look for ways to up that weight. Also you should be eating a very high calorie diet like I'm talking about forcing food down and at least 60 percent of your calories should be coming from carbohydrates. the carbs will help keep you in an anabolic mode.... which reminds me...in order to stay in a muscle building mode ectomorphs should do their best to stay away from cardio all together. you do not need to be burning any extra calories. If you're more of an endomorph definitely don't take that advice you'll need a different strategy. For identification purposes an endomorph will have a substantial amount of fat accumulation, a large appetite, trouble dropping weight, a larger frame, and low muscle definition because the muscle is covered by a layer of fat. Think of jack black and queen latifa. Those would be considered endomorphs. For endomorphs the training advice about trying to lift heavy remains the same except you would want to incorporate as much cardio as possible unlike the ectomorphs. High intensity interval training would be a great way to get your weight training workouts in with some cardio included. The endomorph diet is where there are some major differences.
How Much Protein Do I Need to Build Muscle & Lose Weight ➟What amount should I take a day eat to cut
 
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If you ever wondered, "how much protein do i need to build muscle & lose weight" then you must watch this video. It'll reveal what amount you should take a day to cut and to gain muscle 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=protein Fat Loss Calculator: http://bit.ly/2O1GRLL How much protein do you really need to build muscle and what's the optimal amount of protein to have when trying to lose weight? There or so many different opinions on this topic and these opinions have changed over time. For example many bodybuilders back in the seventies and eighties believed that the higher your protein intake was, the more muscle you would build. And right around this time doctors were on the complete opposite side of the spectrum saying that consuming a very high protein diet would lead to major kidney damage and irreversible negative changes. Both of these ideas have since proven to not be true. Protein is made up of amino acids which are the building blocks to muscle however just by having more protein does not mean you're going to build more muscle. In fact if you overdo it on the protein you can store it as fat just like any other macronutrient. Since protein is the building block to our muscles we don't want to have too low of a protein intake either because this macro is obviously necessary to synthesize new muscle tissue and repair already broken down muscle tissue. The recommendations for protein intake vary very largely depending on who you ask. Some bodybuilders to this day believe in a very high protein intake like 1.5 or two or even three grams of protein for every pound of body weight. These very high recommendations for your protein intake are slowly getting phased out because plenty of new research shows that it's just not necessary to have that much protein. And in fact having so much protein can make you have to cut calories from carbs and fats to balance out your daily totals which could affect your hormones very negatively. And that alone could stop you from building muscle and losing weight at the optimal rate. ....There are also other recommendations where they say that the highest amount of protein that you should have per day is .6 grams for every pound of body weight. Even though I think this is a totally acceptable recommendation for someone that isn't very Physically Active I also think that this recommendation is totally unacceptable for someone that does weight training and is actively trying to burn fat or build muscle. The whole point of weight training is to purposefully try to actually break your muscles down. so obviously when you're doing a proper weight training program you'll require more protein than the average person to repair the damage that you're doing on a weekly basis. So with all that said the ideal recommendation for protein intake is .8 to one gram of protein per pound of body weight and a maximum of maybe 1.2 or 1.3 grams of protein per pound if you're incredibly physically active and you're breaking down those muscles very frequently. If you are incredibly lean like I'm talking about 6% body fat you may want to go with the higher protein intake per pound of weight because the majority of your weight would obviously be muscle mass in that scenario. On the flip side if you have a lot of fat on your body then you're probably better off with going with the .8 grams for every pound of body weight. When you're trying to build muscle you typically won't need more than one gram of protein per pound of body weight. When the goal is to build muscle even though carbs and fats are not the building blocks to your muscles they are extremely important to spare muscle tissue and to help increase your strength to ultimately help build more muscle. For weight loss however its a little different and you have to understand why high protein diets are so effective at helping people lose weight fast. at the same time you have to also understand that even though a very high protein diet is very effective for fat loss it's not an optimal strategy to stick to very high protein diets over the long run. So the reason why for weight loss especially for aggressive fat loss where you're trying to lose a lot of fat fast the reason why high protein diets are so good at getting it off fast is because protein has enzymes in it that are so difficult for your body to digest that your body will use energy ....AKA ...calories just to digest that protein source. Meaning anywhere from 20 to 30% of the calories from the protein source that you eat will be used in the digestion process.
Lose Belly Fat With Only 1 Meal a Day
 
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Learn how to lose belly fat with only one meal a day. To burn fat fast whether you're a man or woman exercises and workouts won't reduce you're stubborn body fat. Weight loss and creating a flat stomach are about diet. Discover Omad (one meal a day dieting) ​ 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=meal Fat Loss Calculator: http://bit.ly/2OVww4b ​A lot if people struggle with losing that last bit of belly fat especially that stubborn lower belly fat. If you've done any research on how to lose belly fat you probably know by now that the number one way to do it is through diet. But for many of you, every time you try to diet you either give up or you quit because the diet is either too demanding on your​ already​ busy life or it's too complex and​ too​ restrictive to​ actually​ stick to. So today I want to go over how​ just​ one meal a day ​c​an help you lose that last bit of belly fat faster and easier than most other dieting methods. As with any dieting method as we burn more fat from our arms, our legs, and our face we'll eventually tap into our fat stores in our belly area. I say eventually because the unfortunate truth that no one wants to hear is that the stomach area is usually one of the first spots​ that​ our body likes to store fat and its usually one of the last spots to go. This may not make sense to you but it makes sense to your body from an energy conservation stand point. It's a lot easier to carry pounds of stored fat closer to the center of your body rather than distal areas like your hands feet and face. ​But don't worry, stick with me through this video and i'll show you exactly how just one simple meal a day will help you burn that stubborn fat and keep it from coming back. The key to burning that stubborn lower belly fat is consistently sticking to an effective diet plan until your body has no choice but to begin using ​the ​fat from your ​stomach area​ as energy. One meal a day intermittent fasting is one of the easiest diet plans that people can consistently stick to over the long haul because its not restrictive and when done correctly it really doesnt feel like you're dieting at all. I'm sure a lot of you are probably thinking, "hmmm.......... one meal a day isn't that unhealthy, wont it slow my metabolism and be bad for fat loss, so before i jump into this fasting method i want to talk about the myths associated with omad also known as the one meal a day diet. We've all been told ​since we were little ​that we have to have breakfast lunch and dinner and some of us have been told to eat even more often like five or six meals a day to be healthy and to lose weight. But is that true?​ The answer is no, usually the whole idea of the most natural way of eating is to have three square meals a day with breakfast being your biggest meal. However, this eating strategy didn't come from scientific or biological necessity it came from cultural patterns that developed over time. Although ancient Romans believed in eating one meal a day, by the time European settlers came to America they brought with them a mostly English culture of eating three square meals a day. Breakfast lunch and dinner became an even more popular idea when it was used by settlers to look down on native americans for not being a civilized group of people because they ate based on when they were hungry and based on the availability of food rather than on a set schedule. After that Farming practices, social status, work life, electricity and the industrial revolution all further shaped our cultural norm to eat three meals a day. Again none of this was based on science, but rather it was based on cultural ideas that stacked on top of each other over time for example one of these more recent ideas was having dinner with the family at six o clock when everyone got home from work. This idea was popularized within the last hundred years right around when electricity and lightbulbs became more common in homes which allowed us to prepare meals later at night. If we choose to continue following this cultural dogma of having to eat 3 or even five or six meals a day the only way to lower our total food and calorie intake is by having smaller less filling meals. The truth is that most of us prefer to eat until we feel full. Most of us also don't want to feel obligated to cook and eat all day. Most of us would like to lose belly fat while still enjoying food we love. And most of us want to live longer and maintain a healthy weight and body fat throughout our lives. Fasting and the one meal a day diet can help us do all of these things. As unorthodox as this might sound one of the most effective ways to lower insulin levels, lower our hunger, and lose weight and body fat is to only eat one meal a day. When you don't eat for ten to twelve hours a couple things happen.
How Much Weight Can You Lose in a MONTH? Week? Or Day? ➠ How FAST can I Burn Belly Fat / OVERNIGHT
 
06:38
How much weight can you lose in a month? How about a week? Or a Day? How fast can you burn the belly fat? Find out in this video! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=month Fat Loss Calculator: http://bit.ly/2x1DT2F How much weight can you lose in a month? How about a week? What about a day? These are all questions and I'm going to answer in today's video and believe it or not these questions aren't as straightforward as they seem. For example you could lose a ton of weight in a month but are you going to be able to keep that large amount of weight that you lost off? After all what's the use of losing weight if we gain it all back again? Generally speaking its believed that the more weight you lose in a shorter period of time the more likely you'll gain that weight back. So many trainers and fitness professionals recommend that you take a slower approach to fat loss. The accepted Norm for healthy sustainable fat loss is 1-2 pounds a week. For those of you looking to drop 30 pounds in a month I'm sure this isn't great news. But if you are looking to lose more weight than that, I wouldn't exit out of this video just yet because I have a lot more information for you. At 1 to 2 pounds a week this means that since we have a little over 4 weeks every month, on average we'll be able to lose 5 to 10 pounds a month and keep it off. After working as a trainer for a long time when I hear numbers like this I get pretty excited. A 5 - 10 pound weight loss in a month is considered an excellent result in my book. However some of you may still want to lose weight faster. And you might have clicked on this video to find out what's actually possible beyond the 1-2 pounds a week. Well luckily we have crazy TV shows like The Biggest Loser to show us what's truly possible when we kick Health to the curb. On this reality TV show one contestant lost 100 pounds in 7 weeks. That's a ridiculous amount of weight to lose in such a short time frame. Another contestant lost 34 pounds in a week. Again absolutely absurd. But there you have it faster weight loss is technically possible. The reason why I say technically and the reason why I call this absurd is because losing so much weight so fast is not only dangerous but chances of weight regain are huge. And if you don't believe me just take a look at the percentage of people that regain their weight after the Biggest Loser is over. On top of that for the premiere of season 8 two patients were hospitalized after collapsing during a 1-mile run. So even though it is possible to lose a hundred pounds in 7 weeks and it is possible to lose over 30 pounds in one week it usually isn't applicable to regular people in the real world. And allow me to explain why. First of all most of the contestants on the Show start off extremely heavy. one contestant was even 526 pounds. Most of you are not starting off at such a high weight. Without getting too in-depth into the reasons why, all you gotta know is that the higher your starting weight the faster you'll be able to lose a larger amount of weight. But even with the higher starting weight aside, these contestants are forced to work out 5 to 6 hours a day while eating strictly supervised diets. That's what gets them losing double-digits every week. I've been training for a long time and sometimes I would do double sessions in one day. Which would mean I would do a workout and then come back later to work out again. Maybe at the most I worked out three and a half or four hours in 1 day. And I would never do that back to back for consecutive days. Also my body was already in great shape to handle that kind of stress. But working out that much would still absolutely kill me. How in the world these people on this show are able to work out that much without straight up dying is beyond me. But something that you can be sure of is that the average person is not going to be able to maintain that kind of pace. Even the advance person will not be able to maintain that kind of pace especially because as you become more fit it's harder to lose more and more weight. The risks of losing weight that fast easily outweigh the benefits. You run the risk of developing gallstones, mineral deficiencies, and you can end up in the hospital like many biggest loser contestants from exhaustion. On top of that even if you don't care about your health and you only care about your looks, well losing weigh that fast, your looks will suffer too. You're definitely going to lose muscle mass and there's a much larger chance of having excess skin and stretch marks when your done. Don't forget weight and body fat are not the same thing.
10 Exercises Every Man Should Do (ATTRACT WOMEN)
 
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Learn the 10 exercises that every man should to to increase attraction. These exercises are great for getting that v shaped body. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=every Fat Loss Calculator: http://bit.ly/2whpH5g What's up everyone in today's video I want to go over 10 exercises that every man should be doing. There's a certain look that we can define as more of an attribute of a masculine looking body just like there are certain looks and traits that we can define for a feminine looking body. With women one of the most attractive shapes to men is the Hourglass shape. And thats According to a study conducted by dr. Dixon from Victoria University, he said that men rated images with an hourglass shape and a small waist as most attractive. The other way aroynd with women rating men it appears a strong muscular upper body in the shape of a v seems to be more attractive. This is according to a new study from Griffith University in Queensland. Now before I get into these exercises that will help you build a more attractive body as a man I'd like to issue a disclaimer because this is not one of those channels where I'm going to tell you that by getting a six pack you're going to have girls flocking all over you that's just not how it works. Please understand that to be an attractive man you can't just rely on how you look. But we all know that first impressions can definitely help so let's start with the very first exercise that you should be doing and that's the lat pulldown. Why am I big fan of the lat pulldown well because part of getting that V shape is to have a wider upper body then your waist. A huge portion of your width stems from your back. The lat pulldown is an excellent exercise to work your lats your back the back of your shoulders and your biceps. Make sure when you're doing the lat pulldown for width you go wider with your grip on the bar. Also make sure that when you come down you flare your elbows out that'll put more pressure on the lats and move you towards that v-shape appearance. The next exercise you want to make sure you're doing as a guy are squats. Part of having an aesthetic looking figure is maintaining proper proportions. If you have a huge upper body even if it's in the shape of a v but your lower body makes you look like you're about to topple over it's not going to look very good at all. On top of that squats are going to work your whole body especially your core in a way that most exercises can't. It helps you train your transverse abdominis which is the Deep layer abdominal muscle fiber that helps pull your stomach in and gives you that flat stomach look. It's also no secret that girls just like guys prefer fuller butts rather than flatter butts. So when you do your squats make sure you go nice and low and you sit back in order to really incorporate your glutes and thighs into the movement. The next exercise you want to make sure you're doing for building an ideal male physique is some form of bench pressing dumbell pressing or pushing movement. The reason why I say bench pressing or pushing movement is because it's very hard to work your chest muscles effectively any other way. The chest is a lagging muscle group for many guys and unfortunately most functional exercises fail to incorporate horizontal abduction. Which is when you bring your hands together from far away like a chest fly. Horizontal abduction is required to build up your chest and once again you want to maintain portions you don't want to have huge arms and a tiny chest. Make sure at least once a week you're dedicating sometime to getting some pressing movements into your routine. The good news is that while you're doing the presses you'll not only be working your chest but you also be working your shoulders and your triceps as well. Shoulders especially the middle head of your shoulder is another muscle that's important for giving you that wider upper body appearance. That's why you want to make sure that you incorporate the fourth exercise which is overhead presses whether it be military presses or dumbbell presses they're going to help grow your shoulders giving you that wider V tappered appearance. A lot of people do make mistakes of not going low enough when they do a military shoulder press that I want to make sure you guys watching this video don't make so you can have the maximum results for your shoulders. When you come down for a military press or a dumbbell press you don't want to stop at eye level or your level you want to come down under your chin. If you're only going to eye level or ear level you're working a lot more triceps rather than the shoulders that you're intending to work. Next up are Pull-Ups and if you can do pull ups without assistance it can be a far more effective exercise than even the lat pulldown for widening out.
Ketogenic Diet vs Low Carb Diet - Best Weight Loss Diet Keto vs Atkins vs Paleo vs low carbohydrate
 
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Which is the best weight loss diet? Ketogenic diet vs low carb diet vs atkins vs paleo? Which one of these meal plans is best to burn fat? 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=paleo Fat Loss Calculator: http://bit.ly/2O70G4m Isn't the ketogenic diet and low carb diet essentially the same thing? How about Atkins and paleo aren't all of these diets just a fancy way of saying keep your carbs low. Well it's definitely safe to say that you are limiting your carb intake in all of these diet plans but each plan calls for a slightly different approach to burning fat. Most ketogenic diets require you to keep your carbs under 30 grams a day and the most carbs that I've ever seen on a keto plan was 50 grams a day. Usually this will account for 5% of your total daily intake. Then you would have somewhere between 75 to 80 percent of your calories from fat. And finally 15 to 20 percent of your calories from protein. With ketogenic it's clear that the carbs are very limited at only 5 percent per day and the reason why carbs are so limited is because the ketogenic diet is trying to put you into ketosis. To sum it up simply ketosis is a state in which you're going to burn more fat and produce Ketone bodies in your liver for use as energy when carbohydrates are really low. Low-carb diets on the other hand don't require an exact number of carbohydrates the way that keto does. Obviously since it's low carb you wouldnt expect to have more than 20 to 30 percent of your calories coming from carbs but even at 20 percent it's a huge difference from the five percent that you get with keto. So with low carb we can consider the exact number of carbs undefined whereas with Keto that number is very defined with exact numerical values. What about atkins? When taking a closer look at Atkins you see that Atkins is different from keto and low-carb as well. With Atkins the General accepted split is 30% protein 10% carbs and 60% fat. Again this is higher in carbs than the 5 percent we see with keto which Keto dieters would not support because they would say that having a higher level of carbs would take you out of ketosis. But Atkins at certain points dies definitely put you into ketosis. The plan takes you through four phases and a lot of these phases match up with the keto structure. In Phase 1 of Atkins you have to limit your totally daily carb intake to only 20 grams per day. This is as low if not even lower than keto. Then you progress to phase 2 where you still keep carbs really low but you add in certain vegetables berries nuts and seeds back into the diet. Then in Phase 3 which you only start once you're about 10 pounds from your weight loss goal, but once your there you start to add 10 grams of carbs to your diet each week. And finally in phase four you enter maintenance which allows you to eat anywhere from 45 to 100 grams of carbs per day. Phase one and two sound just like the ketogenic diet and I'm sure when your in those two phases you will be in a state of ketosis but when you enter into phase 3 and phase 4 you're going to be moving more towards a general low carb diet which as ive already mentioned is very different from keto. Now how about paleo, where does paleo fit in all of this. Well paleo once again elicits fat loss by keeping the list of approved carbs short but the paleo plan is different because it only allows Foods that were believed to be eaten by our caveman ancestors. The best paleo macronutrient split as defined by the perfect health diet and paleo leap.com is around 20 percent carbohydrates 65 percent fat and 15 percent protein. Again this is slightly different from what we've seen with low carb and Atkins but it's very different from keto. Even though paleo and Keto are both low in carbohydrates Keto is significantly lower than paleo again keto totals only at 5% of total daily intake. The Paleo diet is also very specific with what foods you can and cannot eat. Even though you can do this diet with regular produce it's highly recommended that all your meat products are grass-fed wild caught and pasture-raised. You're allowed to eat any fresh vegetables except for potatoes and any nuts except for peanuts. Also eggs, healthy oils like olive oil, and fresh fruit especially berries are allowed on the plan. Grains, bread, cereals, any processed food, legumes, beans, and Dairy are completely off the plan. Dairy is a big part of the ketogenic diet for many people. A lot of people get the massive amount of fat required on keto with options like cheese. Cheese would be forbidden on the Paleo diet but on paleo you would actually be able to eat things like pumpkin squash and yams. With keto it would be almost impossible to eat these things because you would easily exceed you're 5% carb allowance. Most of these diets matchup in their efforts to limit grains
★Best★ Fat Burning Foods for Weight Loss | Foods that Burn Belly Fat What to Eat to Lose Weight Fast
 
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What are the foods that burn belly fat fast? If you want to know about the ultimate fat burning foods for weight loss and what to eat to lose weight fast watch this video. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=what Fat Loss Calculator: http://bit.ly/2O68K5J What are the best fat burning foods for weight loss? Well I can tell you one thing for sure its no secret that certain foods are better for your health, your insulin levels, and your metabolism while other food is much worse for you. On the other hand it's also no secret that you can still lose weight while eating foods that aren't so healthy for you like junk food and processed food. I know that might surprise some of you but it's definitely possible to even eat ice cream and still burn fat. That's right portion size is probably the biggest determining factor of whether you'll lose weight or not. Contrary to mainstream beliefs you can gain weight eating healthy food like brown rice chicken breast and broccoli and you can lose weight eating processed food like plain pasta and meatballs if you limit your portions. However to achieve the best body composition after burning the fat away it's best to eat healthy real food instead of junk food while still also controlling that portion size. So what is considered healthy real food. Well it's definitely nothing that you buy that has a picture of what you're buying on the box along with a long list of ingredients. This is going to be natural mostly single ingredient foods. For carbs for example you want to stick to natural sources that are low glycemic. Some examples are brown rice, yams, sweet potatoes, oatmeal, quinoa, beans, legumes, lentils, all bran, ezekeil cereals and breads, and brown rice pasta. Any kind of carb that digests slowly and doesn't Spike insulin is a great choice. Even Moderate glycemic carbs like fruit are okay when trying to burn fat but again it's all about portions. If you're eating six fruits a day plus other carbs you're not going to lose weight or burn fat. Focus on getting 1 to 3 servings of carbs per day depending on how much you weigh. a serving size for carbs would be considered a fist. So a fruit would be considered a full serving of carbs if it's the size of your fist. Next you want to make sure that you have a lot of protein when trying to burn fat. I'm not saying that you can't burn fat on a low protein diet but it is a lot harder then on a high protein diet. Even though for years especially in the 70s and 80s doctors were saying that bodybuilders are crazy for having so much protein in their diet it seems that many doctors have changed their minds and now for weight loss many of them advocate a high protein diet. A big reason is because of the thermogenic effect of foods. Certain foods will require more calories for digestion. Many sources of protein will use 40% of their calories for the digestion process. So in a way you end up with a lot less calories to use for energy from protein then you do from carbohydrates or fats. When your body doesn't have enough energy from your diet that's when it pulls that energy from fat stores. So eating a lot of protein helps create a negative calorie balance because a lot of it gets used for digestion and also especially because protein is also very filling. So with all that said try to get about one gram of protein per pound of body weight when trying to burn fat. That usually turns out to be about one palm of protein 5 times a day again this will vary based on your weight. If you want to have Five Palms of protein in one meal and only eat once a day you can do that or if you want to spread out throughout the day you can do that as well. Good sources of protein for fat loss include fish especially lean Whitefish, chicken breast, turkey breast, lean turkey, shellfish, greek yogurt, lean pork, cottage cheese, tofu, eggs, and especially egg whites. And then finally for fat you want good natural sources of fat such as avocados, salmon or egg yolks which would count as both protein and fat......, nut butters, pasture raised organic butters, olive oil, nuts, and coconut oil. If you're eating carbs in your plan then you can have one to two tablespoons of fat per day or about half an avocado per day or a handful of nuts per day. Once again this depends on how much you weigh some people will have more some people will have less. Also it's very possible to lose a lot of body fat through a ketogenic diet in which you have a very high amount of dietary fat throughout the day however most keto plans take out carbohydrates entirely.
How Many CALORIES Should I Eat to LOSE WEIGHT | how many calories do i need | calorie intake to loss
 
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🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=intake Fat Loss Calculator: http://bit.ly/2O6irB5 There are a lot of different ways to calculate how many calories you should be eating per day to lose weight. And in today's video I'm going to go over all the different ways, but you have to keep in mind that these calculations will only give us a baseline to start with. You're going to have to do some trial and error, see how your body responds, and then make modifications. So with that said let start with the easiest one of these methods. This method is easy, but probably not quite as accurate as a calorie calculator. Although I have used this method as a simple baseline for clients before and its worked very well. All you have to do is take your current weight if your a man multiply that weight times 11 and if you're a woman multiply that weight times 10. For example if I weigh 210lbs I would multiply 210x11 which would give me 2,310 calories a day. Every 5 lbs of weight you lose you can redo this easy calculation and get your new estimated calories for weight loss. As you can see this method doesn't take into account your height, your age, or your activity level. So it can only be used as a baseline and it will never be exact. Regardless I've still experienced success using this method, and it always winds up being not too far off from the estimates you will get from using complex formulas. This formula is best for sedentary individuals. Or sedentary individuals just starting exercise. Another way to calculate your calories is to find your maintenance calories and then subtract 20% of calories from there. You may be wondering why we're choosing to take away 20% instead of 30 or 40% and that's because 20% has been found to be the ideal ratio for losing body fat without losing too much muscle. The easiest way to calculate your maintenance calories is to multiply your weight by 14-17. This helps take your activity level into account. Multiply by 14 if you're not active and by 17 if you're very active. And you can multiply by 15 or 16 if your somewhat in between. So I weigh 210lbs and I'm pretty active so I'll multiply by 16. This gives me 3,360 calories. Once I multiply by 20% that leaves me with a 672 calorie deficit. 3,360-672 = 2,688 calories. So with this method I am allowed to eat more than 350 extra calories per day for my high activity level. For the final and supposedly most accurate way to calculate your required daily calories for weight loss is to use a calorie calculator. These calculators will usually use either the Mifflin-St Jeor equation or the Harris-Benedict formula to calculate your maintenance calories and then subtract roughly 500 calories to give you your weight loss calories. I'm going to include a link in the description for you to be able to access a calorie calculator that will give you your maintenance calories and your fat loss calories. When I do my calorie calculations I end up with 2632 calories per day. This turns out to be very close to my total that I got from multiplying my weight by 16. I want to remind you guys one more time that regardless of which method you used this number is only a baseline. If you start with lets 2,000 calories, but notice that you aren't losing any weight after a week, drop by 300 calories and see what you get from 1700 calories over the next week. You have to reevaluate and readjust every now and then to stay on track. how many calories should i eat to lose weight; how many calories do i need; how many calories do i need to lose weight; calorie intake to lose weight; Calories needed to lose weight; Calorie Calculator for weight loss; lose weight calculator; how many calories a day to lose weight; how many calories to eat to lose weight; Calorie Intake for Weight Loss; personal trainer in holmdel nj; personal training in holmdel nj; bootcamp in holmdel nj; boot camp in holmdel nj; meal prep delivery holmdel nj;
★Top 7★ TRX Exercises for Beginners & Weight Loss at Home Workout for Men & Women abs, chest, legs
 
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These are the best top Trx exercises for beginners and weight loss 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=legs Fat Loss Calculator: http://bit.ly/2MinsEE =================================== “Affordable TRX” by G-Strap ►►► http://amzn.to/2fX1WXg =================================== ADVANCED TRX EXERCISE VIDEO: https://www.youtube.com/watch?v=VZaLFZZNyCs&t=325s 1. Trx Squats 2. Trx Knee Tucks 3. Trx Chest Presses 4. Trx Rows 5. Trx Planks 6. Trx I,Y, T's 7. Trx Multiplanar curls Hey guys what's going on in today's video I'm going to be going over the top 7 exercises that you could perform on a Trx if your a beginner. I've already made an advanced version in which there are 10 exercises and the reason why the beginner version only has 7 is because I really want you guys to focus on mastering the key movements on the Trx. These basic movements are pretty much where all the other exercises stem from. As a beginner something that you should know is that in any exercise on the TRX we want to make sure that we keep our core really tight. Not only will this ensure that we get a good ab workout but it'll also prevent a lower back injury. This workout will help you learn the basic TRX movements and it'll help increase your core strength your stability and your balance. So let's get right into this with the first exercise the TRX squat For the Trx squats you want to start with your hands on the straps and you want to walk your feet in 2 about a 60 degree angle. If you walk your feet in too far then you won't be able to squat low enough and if you don't walk them in far enough then you're these are going to be going over your toes. Once you find the right position you want to squat down as low as you can and stand back up. This is a great exercise to work the glutes quads and hamstrings. Alright moving on we have TRX knee tucks which is the regression for trx pikes. In this one we're going to put our feet inside the straps of the Trx. And then we're going to walk our hands forward until we're in a push-up position. Make sure that you stay in a straight line and don't let your hips sink. Tuck your knees to your chest and keep your core tight for the whole exercise. This is a great exercise for your core and your ab muscles. Up next we got a Trx chest press grab the straps and walk your feet back until you're in more of a leaning push-up position. The further you walk back the harder the exercise gets. Come down until your hands or even with your chest and then extend back out to complete the movement. This is a great exercise for the chest shoulders and triceps. Be sure to keep your core tight and your fuels butt and the back of your head should be in a straight line. A big mistake that I see is that people will drop their upper body and bend at the waist to make this exercise easier. If you find yourself doing this just walk your feet forward. Now for this next one we're going to hit the antagonist muscles with a TRX row. Here the further that we walk her feet in the harder the exercise gets. Again you're going to grab the straps walk your feet in and you could do this exercise on your heels or with your foot flat on the ground it's really a matter of preference. Then you're going to pull with your elbows not your hands and really squeeze your back on every rep. This is a great exercise for your upper and middle back and for your biceps. Again you want to stay in a straight line while doing this. Next we have a TRX plank. This exercise will help you develop the stability that's necessary for a lot of advanced TRX core and upper-body exercises. Put your feet inside the straps and hold yourself up in a push-up position on your hands. If you can't hold yourself up on your hands and then hold yourself up on your elbows exercise will help you develop the stability that's necessary for a lot of advanced to your core and upper body exercises. Put your feet inside the straps and hold yourself up on your elbows. You want to do your best to keep your hips from sinking down. try to keep your tailbone your heels and your head in a straight line. Now we have the TRX Iyt's here you're going to stand in front of the Trx and grab the straps. Walk your feet in not too far but far enough for the exercise to be challenging. Start with the eye by raising your hands directly over your head while keeping your body in a straight line. Then 4 the Y you're going to open up the angle between your arms a little more to resemble a y and then finally for the T you're going to bring your arms straight out to your sides with your elbows slightly bent. The great exercise for the top and the back of the shoulder.
Lose Weight With APPLE CIDER VINEGAR Weight Loss Benefits | BEST Drink Recipe | for face acne hair
 
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Can you actually lose weight with apple cider vinegar. Does it really have weight loss benefits? 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=apple Fat Loss Calculator: http://bit.ly/2MhKETC Apple cider vinegar has been used as a method to assist people in losing weight for a while now. But within recent years its really blown up. Now there are tons of people that claim that apple cider vinegar can help you lose weight and that it can help you detoxify your body. You'll find it in all kinds of diets and weight loss programs and you'll also find it in detox plans. Today in this video I'm going to tell you whether apple cider vinegar really works, how much it works, and what it actually works for. I'm going to go over all the supposed benefits, I'll give you guys a recipe that you can try on your own, and then we'll talk about what science has to say about this. If you really want to know the truth about this magical weight loss elixir then make sure that you hear all my points out with an unbiased view. First lets start by breaking up the misconception that apple cider vinegar is nutritious. Because the truth is that It doesn't contain a lot of nutrients. Remember nutrients are vitamins and minerals and if you look into apple cider vinegar it has pretty much none. Instead it has acetic acid which is an acid with a very high ph level and this is where all the supposed good effects come from. So what are the claimed good effects, the pros of using apple cider vinegar? 1. It's supposed to help you with digestion especially if you eat a high protein diet 2. It can help clear you skin and reduce your acne, but this has not been backed by scientific research. 3. It has Anti bacterial properties 4. It Can help with acid reflux or heart burn believe it or not 3. Controls Blood Sugar 4. It's very good for breaking up calcification. 5. Claims to help regulate your PH Levels even though many scientists state that changing the ph of your body is very unlikely and improbable 6. Good Electrolyte source 7. Can help lowers high blood pressure 8. Can help lower blood sugar levels which could be very useful for diabetics 9. It can help fight fatigue and give you energy throughout the day 10. Clears sinus congestion, 11. Helps lower ldl or bad cholesterol 12. Helps treat calcium and potassium deficiency's And as far as fat loss and weight loss goes it 13. Can helps burn fat faster 14. Can help with your thyroid function and increase your metabolism 15. And it suppresses your appetite Now keep in mind these are the claims made about apple cider vinegar by others. I am not saying that it does or does not do any of this. I'm just presenting you with the facts and you can make a decision on your own. There is definitely a lot of false information out there about apple cider vinegar because of marketers trying to use it to sell detox plans. So just keep that in mind The really good news is that the cons of drinking apple cider vinegar are very limited if you do it correctly. If you drink apple cider vinegar straight your going to have some serious problems. You can even die if you drink too much of this stuff straight up. However, if you dilute it in water you should be okay besides one possible negative effect. The Acid in apple cider vinegar can ruin your teeth by stripping away the enamel. So most people that drink this drink it with a straw to maintain healthy teeth. So, lets get into the recipe. Every recipe that I've found for an apple cider vinegar drink has the same base ingredients, and then some recipes add other ingredients either for flavor or other beneficial effects. You want to start by drinking this in the morning before breakfast and some people choose to continue having it throughout the day before each of their meals. The key is to have 2-4 Tablespoons of the apple cider vinegar per day. Make sure you don't exceed the 4 tablespoons. The base recipe is 1 cup of water 1 Whole lemon 1-2 Tablespoons of apple cider vinegar that has to say raw, organic, unfiltered, and un pasteurized. Or you can just get braggs apple cider vinegar or a vinegar that says mother on it. Some people add a little bit of cinnamon, sweeteners, honey, and juices to make it taste better. Now before you get super excited and start making this drink thinking your going to lose tons of weight easily lets talk about how it relates to weight loss. Can it help you lose weight. Well if it really does lower your appetite and helps boost your metabolism then yes it could definitely help out. If you consume less calories because your less hungry and burn more calories throughout the day you will lose some weight.
What Intermittent Fasting Does to Your Brain
 
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Learn what intermittent fasting does to your brain. I explain the benefits for brain power performance & function as well as improving memory and overall health . Experience fast weight loss and become smarter with an intermittent fasting diet 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=intermittent Fat Loss Calculator: http://bit.ly/2OT4BBS A lot of you know that intermittent fasting can provide some amazing physical benefits for your body. It can help you burn fat and keep it off while enjoying the foods you love in a sustainable nonrestrictive way. but the effects that it has on your brain, your mental clarity, your cognitive ability and in turn your productivity are absolutely incredible. And that's exactly what I want to go over today, the benefits of fasting on your brain and you mind. We've been taught that eating at least three square meals a day is necessary to have a healthy body and mind. Instead of relying on our natural hunger signals many of us have become accustomed to eating out of routine and for entertainment and enjoyment rather than out of true hunger. This has caused many people in the developed world to gain weight, body fat, and develop insulin resistance. Ironically thanks to this, fasting has emerged as a practical, and sustainable solution for weight loss, but fasting has been practiced for centuries before weight gain and obesity became a problem due to the fact that it has so many other benefits especially within the realm of cleansing and healing. One of these benefits is known as autophaghy which is when your body destroys old or damaged cells. When you constantly eat you're body stays in a building mode and it has no reason to enter this natural, regulated process of autophaghy where unnecessary and dysfunctional components of your cells are destroyed and cleared out. It's activated when you stop eating for a period of time and that doesn't mean that you have to fast for a long extended time frame. Fasting for more than 6 hours begins this cleansing phase, so you can experience the benefits with a simple intermittent fasting approach, where you fast for only 16 hours a day. Autophaghy is essentially a way for the body to repair and cleanse itself and we definitely want to allow our bodies to undergo this process because If old or damaged cells stay in your body, they create inflammation and other problems. This natural process of destroying the old allows our bodies to bring in the new. Which leads to many benefits for your brain. Dr Mark Mattson has been studying the brain for well over 20 years. He's a professor of Neurology at John Hopkins University, and he claims that fasting has been shown to increase rates of neurogenesis in the brain. Neurogenesis is the growth and development of new brain cells and nerve tissues. Higher rates of neurogenesis have been linked to increased brain performance, and improved memory, mood, and focus. This has been tested in studies that have confirmed that intermittent fasting stimulates the production of new brain cells. According to Mattson fasting only twice a week could significantly lower the risk of developing Alzheimer's disease or Parkinson's and it can help you develop protective measures against damage from a stroke. The shock of fasting stresses the brain in a good way, much like stressing your muscles when you workout. This stress leads your brain to create new cells. The benefits of exercise and fasting on the brain are linked closer than most people think. Both increase the production of protein in the brain, which in turn promotes the growth of neurons, it promotes the connection between neurons, and the strength of synapses which are the junctions that connect your nerves to other nerves and allow them to send signals and communicate with eachother. One of these proteins that get boosted from fasting is an important protein called BDNF. BDNF has been called “Miracle Grow For Your Brain.” It makes your brain more resilient to stress and more adaptable to change helping with the production of new brain cells, and protecting your current brain cells while boosting memory, improving mood, and learning. On the other hand low levels of BDNF are linked to dementia, Alzheimer’s... Research: Study showing intermittent fasting increase Nuerogenesis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013772/ Study showing the benefits of boosting BDNF: http://web.stanford.edu/group/hopes/cgi-bin/hopes_test/brain-derived-neurotrophic-factor-bdnf/ Study showing that IF can boost BDNF by 50 - 400%: https://www.ncbi.nlm.nih.gov/pubmed/12558961 ncbi.nlm.nih.gov/pmc/articles/PMC2622429/ Fasting helps improve Synaptic Enhancement study: https://www.cell.com/neuron/fulltext/S0896-6273(16)30837-6 Fasting for 24 hours boosted HGH 2000% in men and 1500% in women: ncbi.nlm.nih.gov/pubmed/17174641 Fasting can be like exercise for the brain: ncbi.nlm.nih.gov/pubmed/25552960