3 Smart Snacks for Building Muscle and Losing Fat.

Quality food is important and I want you to not only eat great meals, but make those mid morning and mid afternoon snack breaks count too.  In a nutshell (pun intended), I like snacks to have some protein, healthy fat and ideally fiber.

Protein helps build and repair muscle.

Healthy fat is good for, well, everything.

Fiber helps keep things moving and slows the absorption of food, which is a good thing.

 Fortunately there are several great options  some even combine all 3 ingredients!

 1- Greek yogurt:

Most “regular” yogurt is not much more than a sugar bomb, with more sugar than a typical soda.  Greek yogurt, on the other hand, has double the protein and half the carbs of “regular” yogurt.  Add in a handful of nuts, some berries and you combine all the great things I suggested earlier — protein, healthy fat and then fiber from the fruit.  Of course you also get a ton of other nutrients, too, so if you haven’t ever tried Greek yogurt, you definitely should check it out.

  2-  Pistachios

These nuts are particularly great because they offer more nuts per serving compared to most snack nuts, with 49 pistachios per 30 gram serving, compared to 18 cashews or 14 walnut halves.  That’s a lot of bang for your buck. They’re also unique in that they are commonly consumed in the in‐shell form. In‐shell pistachios may take longer to eat, so the consumption time may be slowed.  A win, win!  And with the healthy fat, fiber and protein all in one, they fit the smart snack bill to a T, which is one of the reasons I’ve partnered with them.  It’s perfect for my busy clients who need something quick and convenient, but also super healthy.


3-  Hummus and veggies:

Another convenient, super healthy snack, hummus and veggies are a great combination.  Like nuts, hummus offers protein, fiber and fat all in one … combined with the veggies, which are of course loaded with nutrients, and this one is a no brainer.  There are a few brands making single serve containers now, so seek those out — Sabra makes one that we like in our house.  Even our daughter often has them in her lunch.  It’s quick.  It’s convenient.  And it is perfect for the on go person.

There you have it.  Three super easy, convenient snacks for when you’re on the go.  Snacking is important for consistent energy, so make sure you plan ahead and keep some of these on hand at all times!

4 Best Protein Substitutes to Help You Build Muscle.

When you want to build muscles, it's important to try and identify the best protein supplements. Protein is very important for the body, because it's used to build and repair muscles.

Sources of Protein

There are many naturally occurring sources of protein in your diet. These include meat, poultry, fish and eggs. However, consuming enough protein through your diet for body building is difficult.

By using protein supplements, you will be able to get the necessary protein for your body without needing to spend a lot of money. Using supplements also means that you don't need to eat a lot of food to get the extra dose of protein. There are several different types ofprotein supplements, which is why you will need to carefully choose the right ones.

1. Eggs

Whole eggs are a good source of protein and are very easy to buy. You can choose to buy either powdered eggs or alternatively add eggs to your food. Eggs can be blended into a smoothie, but these don't taste very nice. There are also health risks associated with eating raw eggs, including salmonella. Raw eggs should never be eaten by children, pregnant women or old people. The advantage of eggs is that they aren't a specialist product. This means that you can buy them from a regular grocery store without needing to make a special trip to a health food store. The biological value of egg protein is around 88.

2. Soy

If you are allergic to eggs or milk, another option may be soy protein. Soy protein is extracted from soybeans and is thought to be very healthy. Soy protein supplementshave a biological value of 74, which means that it is lower than eggs and some other types of protein.

3. Casein Powder

Casein powder has a biological value of 77. This isn't as well known as whey powder, but can be useful in some cases. This has a very high glutamine and amino acid content, which can help improve the immune system and care for existing muscles. Casein is absorbed through the digestive tract, which gives the body a better chance to absorb all of the protein.

4. Whey Protein

Whey protein is one of the best and most popular types of protein supplement. It has a biological value of 130 to 160. This is a very common type of protein because it is easy for your body to digest. Whey powder is also relatively inexpensive to buy and contains a lot of protein per dose.

The protein contained in whey protein is very easy for your body to absorb. It assists your immune system and will help to strengthen it. This will reduce any negative symptoms caused by weight lifting. If you are taking whey protein, you should consume it before or after your workouts. You can also consume it in the morning at breakfast.

Gym Tips: How to Get Motivated Before a Workout.

Are you one of us who sits for hours talking yourself into going to the gym, but to no avail? If you are, then this is for people like you. Motivation is the most important thing when it comes to working out. No doubt about it, if you can motivate yourself to get up and go, the rest is easy.

1 – Set a Strict and Small Goal:

It’s easier to convince yourself to work out when you know there’s an end to it. For example, you will never miss a workout until you lose 5 more pounds. Or promise yourself that you’ll go to the gym until you remove 3cm from your waist. Once you’ve achieved one goal, you can set your eyes on next and continue to climb the ladder.


2 – Go With a Friend:

If you go to work out alone, you might back out and stay home. However, if your friend is also going, he/she will probably make you leave the house! Plus, you wouldn’t want them with firm and sexy bodies, while you’re at home getting fat.

3 – Make Your Workouts Fun:

The lack of adversity in your workouts is probably why you can’t bother to stick to it. Who says that you have to go to the gym every day? Mix things up a bit. Go hiking with friends, or take your bike and just ride, explore. The main aim is to burn calories which you can do outside the gym as well.


4 – Keep Track of Your Accomplishments:


You’ve lost 3 pounds last week, write it down! That’s amazing, and that kind of thing is what will give you the motivation to continue doing what you’re doing. You just need a little reminder that you’ve actually succeeded in something.


5- Picture Yourself (only slimmer and sexier!)

Imagine how you can transform your body in just a few months. Can you see all those jealous looks when you walk on the beach with those abs? Isn’t that really motivating? The only thing you need to do is get up and go work towards getting that dream body.

6- Your Workout Playlist:

If you’re bored while working out, make a playlist with songs that give you energy. Music will help you get through your workout session. Plus, listening to music will make the time go faster, and make you forget that you’re tired.

How to Get a Flat Belly in 30 Days.

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

1- Don’t try to isolate the stomach muscles. Belly fat, like other bod:


2- Don't Starve Yourself:

Eating too little will tell your body to go into fat storage mode, so eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, while men should not eat less than 1,700 calories.

3- Focus on More than Diet and Exercise:

Even though these are essential parts of the equation, sleep and stress play crucial roles in reducing belly fat. Little sleep and high stress, tell your body to produce cortisol hormone, which tells your body to store fat in your mid-section.

4- Refuse to base your Actions on a cleanse or Liquid Diet :

 Cleanses are usually only effective for weight loss when combined with a healthy diet, while liquid diets do not give you the nutrients you need for lasting weight loss. Choose to change your eating habits to fresh produce, lean protein and whole grains instead.


5- Don’t Expect Even Weight Loss.

You are going to lose more inches on your belly in the first 2 weeks than subsequent weeks if you stay dedicated to a weight loss routine. If you are at least 15 lbs. (6.8 kg) over your ideal weight, you should see significant results in the first 2 weeks and belly reduction may be harder afterward.



6- Remember that not all fat is the same:

Belly fat that is stored around your organs is called visceral fat, and it increases your chances of diabetes, heart disease and cancer. If you store fat in your thighs, buttocks or arms, scientists believe it may be more healthy for you than a “beer belly.

How Do U Know if Your Personal Trainer is the Right One .

Choosing the right personal trainer for you one of the most personal choices you’ll ever make for yourself. Each trainer offers a different approach, which is in line with their qualifications, experience and expertise. Do you want someone who specializes in women’s fitness, or one that will help you achieve a Sylvester Stallone physique? Here’s a breakdown of what to search for, so that you get a bang for your buck!

1- Your Goals are in Line With Theirs

Be picky about the trainer you choose, as it’s one of the most important decisions you’ll make. You can weed through the vast selection you have of trainers available to you by knowing what your goals are. Do you want to lose inches off of your mid-section, or learn to properly train for your first IronMan? Do you prefer a ‘tough love’ approach to exercising, or a gentle trainer that will motivate you through words of encouragement along the way? Begin your search for the perfect trainer by knowing your goals, and committing to finding one that supports them—no matter how long it takes.

2- Personality Plays a Role:

No matter how badly you want a washboard stomach, or lean, toned legs, personality plays an important role in a successful trainer/client relationship. After all, presentation is everything—and if your trainer’s aggressive communication style conflicts with your passive one, how motivated will you really be to tone and tighten? Personal trainers don’t come in a ‘one size fits all’, so take your time discussing your goals, past experience with exercise and aspirations with not one—but several trainers—before deciding on the best one for you. Understanding where they are coming from can give you that once in a lifetime opportunity to earn that body you’re paying for!

3- They Have the Experience You Need to Succeed:

How many trainers are under consideration? Once you have come up with a ‘top 3’ list of trainers that understand what you want to achieve, ask yourself another important question: “How will they help me achieve it?”Every trainer offers a different approach to fitness and often, their ‘approach’ is based off of their qualifications and experience. Research each trainer’s background as you would a potential doctor, therapist or a school you’re considering attending. What qualifications do they have? What training did they undergo? What’s their specialty?  When you understand where a trainer is coming from, you can be confident that you’re choosing the right one.

Fitness: The Truth About Supplements you should know.

First and foremost, there is no such thing as a magic supplement that will get you big. If any personal trainer or sales person at GNC tells you otherwise, they are full of shit. I am sure you have friends that swear by certain supplements, but it is mostly mental.

The funny thing with supplements is that if you believe it will work, then you will see better results. You can trick your body into thinking that this pill is going make you train harder, but in fact the reason why you are training harder is because you are more motivated to. As I mentioned before, the supplement industry is a billion dollar industry that has one goal in mind and that is TO MAKE MONEY. The competition between companies is a matter of who markets their product better and who can make the most ridiculous claims like, “INCREASE YOUR STRENGTH BY 865%” or “GAIN 10 LBS OF MUSCLE IN 10 DAYS”. Not only are these claims outrageous but they are false. If you refer back to my previous article, you know that gaining 10 lbs of muscle in 10 days is complete B.S. In addition to these ridiculous claims, these companies give the most outrageous names to their products.

The number of supplement companies that are actually legitimate are far and few between. Check out this list to see all the supplement companies banned by the NFL. This list does not mean that these companies are “bad” but it means that some of their products may contain banned substances by the NFL.



In fact, Biotest, one of the companies on this list, is a company that manufactures quality products that I often recommend to my athletes. Unfortunately because one of their products contains a banned substance they are included on the list. This brings me to my next point: Why spend money on supplements that could potentially be detrimental to your long term health?

Instead of spending $100 on useless and harmful supplements, focus on your TRAINING andNUTRITION. Remember that supplements are meant to complement your training and nutrition. When used properly they can in fact enhance your training and progress. However, if you are not following my 8 rules of nutrition, YOU SHOULD NOT EVEN BOTHER USING SUPPLEMENTS. If your diet is shit, your results will be shit, regardless of what type of supplements you are taking. You are what you eat! Lastly, nothing can replace HARD WORK. In order to get big you need to train your balls off.

Fitness: Should You Work Out When You Are Sick?

Whether your usual exercise routine consists of a downward facing dog or squatting until you just can’t squat any more, being sick sucks. Are you a faithful exerciser who just won’t let your body sit it out—even when plagued with the flu or bronchial tightness? Do you wonder when you should give your body some rest and relaxation, and when you should just ‘push through’ your workout?  Here’s how to tell when ‘enough is enough’, and when it’s ok to continue to exercise when sick.

•Listen to What Your Body is Telling You

Your body is the vehicle in which you go through this life. As such, it’s always telling you the state of your health, should you choose to listen to them. Do you experience asthmatic bronchitis every December? Do you have a high fever? Do you have the common cold? Listen to your body when contemplating if you’re well enough to get a short cardio session in, or whether you should work those abs in the weight room.

As a rule of thumb, consider mild symptoms above the neck—cough, runny nose, or sneezing spells—as a ‘go ahead’ to work out (as long as you have the energy for it). If you experience symptoms such as tightness of the chest, or a high fever, stay home and rest.

•How Does Your Body Respond to Exercise?

With any sickness, it’s important to pay attention to how your body responds to exercise. Take it easy when you’re not quite feeling ‘yourself’, and turn down the level of intensity in which you work out. For example, if you’re walking on the treadmill for a thirty minute stretch, notice any unusual symptoms that develop such as feeling light headed, or fatigue. If you feel ok, then proceed with a form of light exercise. If you feel dizzy or weak, put your workout to a halt until a day or two has passed and you’ve given your body sufficient rest and nourishment.

When you’re not feeling great, pushing through your normal workout can do more harm than good. Commit to being vigilant to your symptoms and signs your body is sending you, and stop (and later, start again) when you’re in good health. When you work out in perfect health, you are able to achieve a toned, fit body in record breaking time!