20 Super Foods You Need to Build Muscle & Lose Fat

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Eating fats also helps fat loss: your body holds fat if you don't eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym. Lots of you struggle to get these foods. Sometimes because you're too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. 
Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels. Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. 
Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. 
One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.

4. Berries. 
Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. 
Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. 
Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.

7. Extra Virgin Olive Oil. 
70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8. Mixed Nuts. 
Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight. Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

9. Red Meat. 
Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks from top round or sirloin. Read Dr. Lonnie Lowery's article on Meat.

10. Broccoli. 
High in cancer-fighting phytochemicals and anti-estrogenicindoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...

11. Spinach. 
One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. 
If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.

13. Quinoa. 
South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.

14. Oats. 
Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

15. Tomatoes. 
High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. 
Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. 
Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. 
Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. 
Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. 
Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you'll build muscle & lose fat.

Drinking More Water Burns a Few More Calories

Does drinking more water really help dieting? A small study says it may help you burn a few more calories each day. How many? About 50 calories per liter or quart of water. About 25 calories per water bottle-full of water. Mind you, that's only 5 M&Ms - plain, not peanut.


Why Drink More When Dieting?
Drinking a big glass of water whenever you feel hungry and before a meal or snack fills the stomach briefly and makes you feel fuller and stop eating sooner.
Breaking down body fat and body muscle during weight loss produces wastes that must be eliminated through the kidneys. Drinking enough water is important to keep the kidneys functioning to remove these wastes.
Popular high-protein diets produce more waste products from digestion, let alone from breaking down stored fat. Kidney function is even more important when on a high-protein diet.
Drinking more water does not "flush fat."
If the dieter is drinking plain water, he/she is less likely to be drinking something with calories in it.


Drinking Water Briefly Increases Metabolism
Drinking 500 mL of water (a half-liter or about a pint) increased the study participants' metabolism briefly - for about a half hour. In that time they burned an extra 25 calories. That's about a quarter of a piece of sliced bread, or 5 M&Ms. The researchers theorized that most of the effect comes from warming the water in the stomach. In the male participants the calories came mostly from stored fat, in the women it came from stored carbohydrates. The paper was published in the Journal of Clinical Endocrinology and Metabolism, December, 2003. It was conducted by researchers in Berlin.


Eight Glasses of Water a Day?
The study provides some support for the general recommendation to drink eight glasses of water a day while dieting. For most people that would add a liter or two to their regular water intake. The extra calorie-burn would be about 100 calories a day if drinking 2 liters (2 quarts or 4 water-bottles full) more than usual.


Dangers of Too Much Water
Don't start drinking an extra gallon of water a day - that can kill you, especially if you are fasting or eating very little. Water taken in must be in balance with body salt - electrolytes. The body needs to maintain salt balance or risk hyponatremia with heart attack and even death. Drinking too much water dilutes the salt in your blood and tissues - and can kill you. Healthy athletes have died from drinking too much plain water and not replacing salt. Dieters should not plunge into drinking gallons of water a day in hopes of burning a few more calories. Drink an extra few glasses, yes. But a gallon is too much.


Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes

3 Rules to Reboot Your Metabolism

This 3-step plan is a surefire way to get your metabolism back in gear

Stalled weight loss can be frustrating. There are a few reasons why you might have a hard time losing weight, and a big one is a metabolism that’s off-balance. Take this quiz to find out if you might be at risk for an off-kilter metabolism. If you are, Chris Powell, a member of Dr. Oz's expert team, has three foolproof rules that will reset your metabolism to make it optimal for weight loss. 


1. Boost metabolism every three hours with a "Power 3" plate. 
One of the best ways to keep your metabolism working is to eat a small meal every three hours. The plate should have three small portions: one protein, one carbohydrate or fat, and unlimited vegetables. Small, frequent meals keep things moving; the simple act of eating stimulates your metabolism by triggering digestion. Every time your body digests food, it ramps up your total metabolic rate. 


2. Turn up your metabolic thermostat. 
Your thyroid acts as a metabolic thermostat. It releases hormones that play a major role in controlling your body’s temperature and the rate that your body burns calories. When your thyroid is working at its max, your metabolism will be sky-high. If your thyroid’s function is impaired, the metabolic rate slows down and leads to weight gain. The key to keeping your thyroid working hard is in eating good carbs, like whole grains, root vegetables and beans. Believe it or not, studies have shown that cutting out carbs from your diet completely can reduce thyroid function by 50 percent. So, make sure to keep complex carbs in your diet. 


3. Build your metabolic muscle. 
The number-one consumer of calories in your body is muscle. The more muscle mass you have, the more your body works toward burning calories—even when you’re asleep. It’s extremely important to maintain muscle during any weight-loss endeavor. A great way to build muscle is by doing cardio with light weights. This will keep your heart rate up while sculpting your body to be more lean and muscular. 


Source: Dr. Oz

Bodyweight Exercises for Home Fitness

Bodyweight exercises can help you stay fit at home and stay with a tight a budget. Here's are a few ideas of bodyweight exercises that you can do any time with no equipment. Perfect for traveling, home workouts or adding a bit of variety to your regular exercise routine.

Start with a light warm up for a few minutes. (This can be walking, marching in place or stepping side to side. The goal of the warm up is to get your blood circulating and you body temperature rising in order to prepare for higher intensity exercise).


Perform each exercise for 30 seconds to two minutes depending upon your conditioning and interest. Move to the next exercise smoothly, but quickly. You can continue the routine as long as you like (a twenty minute workout or an hour or more). Cool down with five or more minutes of stretching.


Common Bodyweight Workouts


Abdominal Exercises
Ab exercises can be done almost anywhere with no equipment.


Top 10 Questions About Abdominal Exercises


How to Exercise Your Abs
Push Ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.


Pull Ups
The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.


One-Leg Balance / Squat / Reach
Stand on one leg and balance it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.


Tuck Jump
The tuck jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight.


Chair Dips
You’ll need two chairs, (or a bed and a chair or a counter, etc…) for this great tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. Do as many repetitions as you can.


Wall Sit 
With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.


Abdominal Crunches 
Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.


Supermans 
Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.


Reverse Crunch 
Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.


Plank Exercise 
Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.


Squat-Thrusts 
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.


Jumping Jacks 
The basic jumping jack is a good cardio and strength training exercise.


Side Jumps
Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).


Mountain Climbers
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.

HEALTHY EATING PLAN

I believe I posted similar article before but i found priotised in studying about calorie intakes which plays an important task in being healthy and weight loss. It is important to choose a healthy eating program that you can stick with for life. Dieting simply produces a yo-yo effect. Yes, you may lose weight, but how long until it is back. Eat healthy, drink plenty of water, exercise daily and get plenty of rest.


It is important to know how many calories you actually need to maintain your weight. Many of us actually do not get enough calories. Our body therefore thinks we are starving it and hard as we may try the pounds will not come off. Use this tool to Estimate Your Calorie Needs. Also see the handy Nutrition Calculator to figure how many fat grams you need in your daily diet.

STEPS FOR A HEALTHIER YOU

To lose weight eat the only minimum number of servings for each food group daily. The only exception here is the vegetable group ... you can eat all the vegetables you want. Be sure to get in the minimum servings each day. Do not leave out any food group and do not skip meals. In fact it is easier to eat healthy if you eat 3 meals daily and one or two scheduled snacks. Also be sure to keep your selections to the items that are low in fat. Try to choose items that are naturally low in fat and high in fiber. Many, commercially prepared "low fat" products are packed with sugar and unwanted chemicals.

Know what you are eating. Read labels; and learn portion control.

Remember that how you prepare food can add more fat than the food itself. Use spices, herbs, and non stick sprays. Do not fry food. Bake, broil, grill, etc.

Try new healthy recipes!

WEIGHT MANAGEMENT

·         To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.

·         To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.

PHYSICAL ACTIVITY

·         Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.

·         To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate- intensity physical activity, above usual activity, at work or home on most days of the week.

·         For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.

·         To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.

·         To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity.

·         Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.

ADEQUATE NUTRIENTS WITHIN CALORIE NEEDS

·         Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.

·         Meet recommended intakes within energy needs by adopting a balanced eating pattern, such as the U.S. Department of Agriculture (USDA) Food Guide or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.

FOOD GROUPS TO ENCOURAGE 

·         Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

·         Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

·         Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains.

·         Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

FOOD SAFETY 

To avoid microbial foodborne illness:

·         Clean hands, food contact surfaces, and fruits and vegetables. Meat and poultry should not be washed or rinsed to avoid spreading bacteria to other foods.

·         Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing foods.

·         Cook foods to a safe temperature to kill microorganisms.

·         Chill (refrigerate) perishable food promptly and defrost foods properly.

·         Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, or raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

FATS 

·         Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.

·         Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

·         When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

·         Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.

CARBOHYDRATES 

·         Choose fiber-rich fruits, vegetables, and whole grains often.

·         Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan.

·         Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently.

SODIUM AND POTASSIUM 

·         Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day.

·         Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.

ALCOHOLIC BEVERAGES 

Those who choose to drink alcoholic beverages should do so sensibly and in moderation -- defined as the consumption of up to one drink per day for women and up to two drinks per day for men.

·         Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.

·         Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

Eat For Health: A Nutritarian is Different Than a Vegetarian

Source: Dr. Fuhrman’s book Eat For Health.


In living the Eat For Health plan, you will become a nutritarian and learn to include more nutrient rich foods in your diet. A vegetarian or vegan diet that is plant-based also contains a portfolio of natural substances that have various health advantages, including protection against cancer. I am taking the liberty here to use the words vegan and vegetarian interchangeably, but a vegan diet is one that contains no foods of animal product origin whereas a vegetarian diet may contain some dairy. The advantages of a vegetarian (or vegan) diet are mostly because vegetarians are more likely to consume more vegetables, beans, fruit, nuts, and seeds compared to those eating more conventionally, not simply because they are refraining from meat products. Vegans who live on processed cereals, white flour products, rice, white potato, and processed soy products should not be expected to significantly extend their lifespan because their diet cannot be considered nutrient-rich.


Being a nutritarian differs from being a typical vegetarian because the focus on high-nutrient vegetation improves health dramatically, and one can reduce the level of animal products to a safe level without having to exclude them completely. Without considering nutrient density, a vegetarian diet could be just as bad as one that includes a lot of animal products. A vegan diet is an option for excellent health as long as care is taken to eat healthy, nutrient-rich foods. Making animal products the disease-causation villain while filling up on low-nutrient plant foods or processed soy foods will not suffice to achieve health excellence. The reduction in consumption of animal products is only one important feature of this eating-style, not the focal point. Even though you could consider yourself a nutritarian and vegan, the critical issue for disease reduction is not whether one is a strict vegan or not; the issue is the nutrients per calorie of a given diet.


People advocating a meat-based diet may be able to critique a grain and flour-heavy vegan diet as having metabolic deficiencies, but not a diet that is low in animal products and based on nutrient-dense plant foods. This program contains the health benefits of a vegetarian diet, gleaned from the reduction of animal products, without the risks from all those lower-nutrient, higher-glycemic foods such as sugar, French fries and processed grains.


In addition, you do not have to exclude all animal products from your diet to follow this plan and to receive profound benefits to the health of your blood vessels and the rest of your body. You just have to reduce them to safe levels. Humans are primates, and all other primates eat a diet of predominantly natural vegetation. When the great apes eat animal products, it is a very small percentage of their total caloric intake. Likewise, modern medical studies confirm that in order for humans to maximize their potential for a long, disease-free life, they have to keep animal products to a relatively small percentage as well. Animal products are low in micronutrients, contain almost no antioxidants and phytochemicals, and are rich in calories. Thus, they should be limited for health excellence. We want to thrive in our later years, not just survive long enough to reproduce and then deteriorate.


The main point here that I want to emphasize, as always, is the benefit of nutritional excellence. In the Standard American Diet, less than five percent of the total caloric intake comes from nutrient-rich foods. This dangerously low intake of unrefined plant foods guarantees a weakened immunity to disease, leading to frequent illnesses, and a shorter lifespan. When you eat a truly health-supporting diet, you can expect not only a drop in blood pressure and cholesterol and a reversal of heart disease, but your headaches, constipation, indigestion, and bad breath should all resolve. To achieve this means eating less animal products, processed foods, sugar, and flour, and eating more high-nutrient plant foods and exercising. This lifestyle shift is the key to disease protection in general.

A Muscle Building Workout You Can Do Without Weights

Literally, I have been thinking about posting this for a whilst. Now I finally got some time to do it.
If you want to build muscle, barbell exercises are the easiest way. The problem: you need weights. Not everyone can afford expensive gym memberships or buy a home gym. Maybe you don’t feel the need to get huge, but would still like to gain a little muscle and tone what you already have. Fortunately, there are some simple yet effective exercises you can use to sculpt your body.Here’s a muscle building workout you can do without weights:

Body-weight Exercises
Your body needs a reason to build muscle. That reason is stress. Exercising will stress your body & force it to build muscle. You don’t have access to weights, so you’ll use body-weight exercises:
Pull-ups. Build back & arms muscles. Doorway pull-up bars or any surface where you can hang from work. If you can’t do one rep with correct pull-up technique: use momentum, ask someone to help you or use a resistance band to assist you on the way up.
Push-ups. Build chest, shoulders & arm muscles. Use a full range of motion: arms locked on the way up, nose against the floor on the way down. Put your knees on the floor if you can’t do one push-up. Switch to regular push-ups when this gets easy.
Squats. Build leg muscles. Put your hands behind your head & bend through your knees. Keep your heels on the floor, push your knees out, look forward & squeeze your glutes on the way up. Stretch your hamstrings 3 times a week if you can’t squat lower than parallel.


Training Program
Myhealthyhopes.blogspot.com has a 3 day a week routine based on the above exercises. It takes less than 90mins a week. Easy to mix with your work, business, relationship & hobbies.
Progression
You must get stronger to build muscle. Doing 100 reps of an exercise builds endurance, not strength. Switch to more challenging exercises once you can do more than 20 pull-ups, push-ups or squats.


Rings. Push-ups & pull-ups using rings are harder: you need to stabilize the rings while doing the exercises.
One Arm Push-ups. Start with Incline One Arm Push-ups: one hand on a high box. Decrease the height as you get stronger until you can do them on the floor. Then switch to feet elevated One Arm Push-ups: feet on a box, gradually increasing the height.
One Arm Pull-ups. Pull-ups with one arm. Tricky to master. Check the article on Beast Skills for their technique.
One Leg Squats. Start with One Leg Box Squats: lower yourself on a box. Start with a high box & gradually decrease the height. Switch to One Leg Squats once you can do them from a very low box.
External Resistance.You could consider this as weights but I’m adding it anyway. Wear a rucksack filled with water bottles or books while doing the exercises. Wear a weighted vest. Wrap some chains around your upper-body while doing the exercises. Use adjustable ankle/wrist weights. Use a belt, chain, carabiner & weights.


Nutrition
You need solid nutrition to build strength & muscle. Eat at least your body-weight in lbs x 18 kcal. Go for these foods:


Protein. 1g/lbs daily. Meat, poultry, fish, eggs, whey, etc.
Fat. Balance your omega 3, 6 & 9 intake.
Veggies. All kinds, especially green fibrous veggies.
Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
Water. 1 liter per 1000 calories you expend.
Whole Grain Carbs. Oats, rice, pasta, breads.


Want to feel great every single week? NOW YOU CAN!

What Makes White Tea Special?

Chinese folks have probably been enjoying the wondrous advantages of drinking tea all their lives. They've been generous enough to share their wholesome secret towards the world when they introduced green tea and black tea. But just lately, the globe discovered out about a substantially healthier white tea. Men and women have found that besides the huge difference with regards to cost, this kind of tea is also getting regarded as very special by most Chinese people. We all realize that the teas from China are normally created out of their Camellia Sinensis tea plant and they only differ from how they may be being processed into a wholesome drink. But if they're all produced out of just one particular type of plant, what tends to make this tea specific? What makes it distinctive or perhaps healthier?

This unique tea made out of Camellia Sinensis tea plant is distinctive from other forms of tea mainly because it is actually lots tastier and healthier. Unlike the green and black teas which are produced out of totally processed adult Camellia Sinensis plants, this tea is taken from the younger plants or those that happen to be not however completely grown. This tea is produced out from the unopened buds from the Camellia Sinensis using the silvery-white hairs from which its name is also taken. It is actually also what offers the tea its rare white colour.


A lot of people say that this sort of herbal tea may be the healthiest primarily mainly because it really is also the least processed kind of tea. Being least processed means that it has not however lost a good deal of its healthy nutrients and it has a extremely fresh taste from its fresh juice. When preparing the tea, you'd have the ability to smells its fresh flavor instead of the extremely robust caffeine concentration that you would commonly smell from the black tea or the green tea.


Just like all sorts of teas, it also has a lot of wellness benefits. It is an productive weight reduction drink that is in a position to scrape each of the undesirable fats or cholesterol which you have stored in the body and it's also an useful remedy to some common and life-threatening illnesses. It assists in relaxing the nerves which tends to make it an effective relief for insomnia and anxiety.


If you'd like an a lot tastier and healthy life-style, it is best to have this special tea as component of your common diet.

Why Must You Select A Green Tea Diet?

Quite a bit of men and women today believes that green tea may be definitely advantageous for the health as a result of the wellness benefits that it contain as well as a lot of men and women also think that it can also support them lose weight rapid. Green tea became so renowned in terms of weight loss due to its impact and visible components that can genuinely aid in losing weight. You are likely amongst those a large number of weight conscious people that wonder why Chinese folks appear a whole lot younger than their age or why the majority of them are petite. Maybe you’ve got been told the answer prior to but you chose not to listen till you might have come to a point when your body is currently shouting at you to obtain their assist in losing weight. Let us refresh your memory just a little concerning the answer to why Chinese folks appear a great deal younger and are petite: It’s mainly because they’re a good deal conscious about their well-being and they use all-natural wellness merchandise for just about all their desires. 1 from the most well-liked wellness items that they’re utilizing to help keep their body at an typical size may be the herbal tea.

Their tea is commonly a mixture of naturally processed herbs with all-natural spices, sweeteners and heavy milk which can be why they may be a good deal healthier for the body in comparison to those which have been artificially processed and added with chemical substances that are likely to be dangerous towards the body. A really preferred tea which has been studied to efficiently assist in losing weight and giving relief to some pretty widespread sorts of illnesses like Anemia and Anxiety could be the Chai tea. It truly is getting made use of in South East Asian nations for numerous years currently and they don't have any damaging side effects.

Tea created out of all-natural herbs are stated to have the capability to enhance metabolism and may burn fats quite promptly which can be why it truly is an efficient tea for obese individuals or those that would like to slim down. The truth that they may be all-natural herbs which have other wholesome substances also make tea a great drink to avoid heart illness, stroke, cancer, diabetes, strain as well as other life threatening illnesses.

Today, on a regular basis drinking tea created out of all-natural herbs is also getting named the green tea diet. It can be no longer just becoming applied in South East Asian nations but all more than the globe as all-natural therapy to illnesses and as wholesome and preventive drink against numerous unique varieties of illnesses.

Regardless of whether you're in search of an powerful approach to slim down or you merely would like to reside a healthier life, you must decide on to drink green tea often or make it an element of one's standard diet.

Besides, White tea is also as special as green tea. I will post another article about it pretty soon.

How to Build Muscle and Lose Fat at the same time?

After my previous post 7 Ways to Build the Exercise Habit, Leo asked me to write an 8-week program to build muscle and lose fat.

However, I believe that to have long-term success, the plan must become your lifestyle. It must become a habit.

Therefore this article is not an 8-week program. It’s a list of simple ways to build muscle and lose fat. Tips that worked for me and my readers. And guess what: you will be able to build muscle and lose fat in 8 weeks using these tips.

Build Muscle. The fastest way to build muscle is to get stronger. The stronger you are, the stronger you’ll look. Get into strength training. Do barbell exercises that hit several muscles at the same time: Squats,Deadlifts, Overhead Press, etc.

Start with an empty barbell. Learn the exercise technique. Increase the weight gradually. If you don’t know where to start, check out theBeginner Strength Training Program: it takes 3 times 30 minutes a week.

Nutrition. You need solid nutrition to get stronger and build muscle. Keep the nutrition healthy and you’ll lose fat. Some tips:

Protein. 1g/lbs daily. Meat, poultry, fish, eggs, etc.

Fat. Balance omega 3, 6 & 9 intake: fish oil, saturated fat & olive oil.

Veggies. All kinds, especially green fibrous veggies.

Fruit. Also all kinds. Eat veggies and/or fruits with every meal.

Water. 1 liter per 1000 calories you expend.

Whole grain food. Oats, rice, pasta, breads, …

Eat foods that come in their natural state. Avoid anything that comes out of a box. Avoid trans-fats. Limit junk food consumption to once a week. Quit drinking soda. These simple tips will make a big difference in a very short time.

Lose Fat. Strength training will build muscle while decreasing your body fat. Eating healthy will further decrease your body fat. If you need to lose a lot of fat or if you’re impatient, these tips are for you:

Cardio. Do 30 minutes of cardio after your strength training. Three times a week at moderate intensity will do. The goal of cardio is to burn fat, not to exhaust yourself. You should breathe heavier than when at rest, but not gasping.

Cut calories. Track your food intake using Fitday. Start eating 18x your current body-weight in lbs. One week later: cut 500kcal. Check the balance one week later again. Did you lose weight? If you did, keep eating the same amount of calories. If not: cut another 500kcal.

Whatever you do: don’t starve yourself. Fat is emergency storage for your body. If you don’t eat your body will hold the fat and burn muscles. That’s the opposite of what you’re after. Only cut calories if you don’t progress.

Women. Building muscle, losing fat and strength training for women is same as for men. The only difference is women have other hormonal profiles than men. Meaning women will always have less muscle mass and more body fat than men.

But the approach is the same. Follow these tips and you’ll get results. You won’t get bulky if you don’t overeat and stay away from steroids.

Vegan & Vegetarian. Leo is a vegan, and other readers of Zen Habits are also vegans or vegetarians. You’ll find plenty of examples of vegans and vegetarians who built muscle. It can be done. But you might have less results than meat-eaters.

Red meat contains saturated fat and cholesterol which raises your testosterone levels. Testosterone is needed for muscle. Ask your doctor for a blood-test. Eat red meat for 2 months. Do another blood-test. Compare testosterone levels.

Eat lots of dairy products: milk, eggs and cheese if you’re vegetarian. Don’t let the fact that you’re vegan or vegetarian serve as excuse. You can build muscle.

Motivation. The best way to keep yourself motivated is to set goals & track your progress. The classic scale is not your best tool. Here are better ways.

Fat measurements. Measure your body fat weekly using a fat caliper.

Pictures. Take pictures every 4 weeks.

Blood test. Check health improvements.

Strength stats. Keep a training journal. More strength is more muscles.

Weigh scale. Only use it once a week. Each Friday for example.

I advise you to keep an online journal. Put it on Zen Habits Forums or onStrongLifts.com Forum. You’ll get feedback & you won’t feel alone anymore in what you’re trying to achieve.

Expectations. Don’t believe the hype in the magazines. You won’t get ripped in 8 weeks. However you can build muscle and lose fat in 8 weeks.

As I wrote in the leading: 8 weeks is a start. It learns you that you can transform your body if you want to. One of my readers lost 40lbs fat & built 20lbs muscle in 10 months at age 55. You can do it. If you want to. Persist and you’ll get there.

The Monday Diet

How many of you have a new diet you plan to start on Monday?

I can't tell you how many Mondays in my life I have:

• Started a new diet
• Planned to start a new diet
• Never actually got started on the planned new diet
• Never made it through the first full day of the new diet

I see people that haven't been active in a while decide on Monday they are going to start working out hard and they are miserable after the first day. Or they decide on Monday they will never eat chocolate or any other of their favorite foods again because you can't have certain foods on the diet they are about to start.

And some decide to do both and add in the activity and drastically restrict their food on the same day. I'm guilty of doing all of that for years. There were times I could even keep it going for months, but there was always a breaking point that I just couldn't do it any longer. And eventually I would gain it all back. It was just a matter to time.

I always believed every time this happened the problem was me. It took me a long time to realize I was not the problem, but all of the rules and restrictions that come with so many of the diets was the real problem.

I'd do the big before the Monday Diet Weekend Binge because I wanted one last taste of all of the foods I had to give up on Monday. My stomach would be hurting, but I still kept eating all weekend long to prepare for the new diet I would be starting on Monday.

Often, by Monday afternoon I had already "cheated", was on another binge and already planning my diet I was going to start the next Monday. That's just the way it works when you are a compulsive over-eater.

The one thing that I have used my whole life to bring me comfort and happiness the diets wanted to totally take away from me. So even when I succeed on diets and did lose large amounts of weight guess what the first thing was I reached for to celebrate my success? Food.

When I decided to stop depriving myself and focusing on my health my life really started changing that very day. I still have days that I make choices that aren't totally healthy, but the wonderful thing is that instead of thinking "I Cheated" I think to myself I will make better choices for my next meal or snack and it will all even out. And it does. In the past I would have felt like I had cheated on my diet, so I might as well go ahead and go crazy.

You can't "cheat" on your lifestyle because nothing is off limits. When you are on a lifestyle instead of being on a diet your goal is a life long journey of learning, doing a little better each day and always moving forward.

I know for some people this is so hard to hear and wrap your mind around because we have been told for years we must be tough on ourselves and deprive ourselves. Has it worked it for you so far?

If you woke up today ready to start a new fad/crash diet, just stop and think for a moment and ask yourself if you want to be on another diet or start living a healthy lifestyle.

Instead of deciding to restrict all of your foods and pushing yourself to do a hard workout your body isn't ready for give something new a try. Add in healthier foods today or a 10 minute walk.

Set yourself up for success and believe you deserve to live a healthy and happy life.