What’s The One Thing In Life That You Have Complete Control Of?

In life we deal with many different stressors on a daily basis.  Whether it’s not getting a promotion that you feel that you deserve.  Not having enough money in the bank.  Maybe it’s relationship or family issues.  Many of us can relate to all of these different scenarios.  There’s one thing that they all have in common.  You don’t have complete control over these situations.

We spend so much time stressed and worried about things that in many cases someone else has to play a part in accomplishing certain things.  For instance, let’s use the example of getting a promotion at work.  You may have all of the credential, experience and knowledge that it takes to get that position or promotion.  But if the individual who is over you doesn’t think that you are good enough or just flat out doesn’t want you to have it, you’ll just be out of luck.

take control 1

What is one a few things that you actually have control over.  Your health and your body.  Many people may feel that this isn’t true.  For instance, in the black community diabetes and high blood pressure is the norm.  Even though this may be the case, you still have the ability to take preventive measures.  For instance, having regular doctor’s visits.  Instead of waiting until you feel the side effects of diabetes or high blood pressure, stay on top of it.  Get regular blood work done.  Get your body fat checked.  Find out where your weight should be and get it to that point.

Outside of height and facial features, if you aren’t satisfied with the way you look you have the ability to fix those so called “flaws”.  At the end of the day, this falls on you.  If you aren’t successful or satisfied with what you see, it’s your own fault.  It’s your decision.

Take a look at yourself.  Are you satisfied with what you see?  If not, what would you like to see when you look in the mirror?  After you find the answers to those questions.  Then find out the steps that need to be taken.

Put all of your focus into what you can control.  Then control it.  Not only control it, but dominate it!

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How to lose weight extremely fast. My body transformation.

 

When it comes to weight loss, many people in the fitness industry have no idea the difficulty that many people have.  Most likely the person that is posting content either have awesome genetics or a super high metabolism.  So their fitness journey may be totally different than yours.  I’m actually someone that has been overweight basically my whole life.  With no help from anyone, through trial and error I have been able to figure out the formula that worked for me.  In this video I’ll explain my struggles and how I lost over 100 pounds in less than a year.

Top 7 Weight Loss Mistakes

1. Unrealistic Expectations.

It’s good to be motivated to lose weight and live a healthy life style.

With that motivation many of us said our immediate goal too high.

When goals are set too high, it leaves room to get discouraged and people end up quitting. The key is to set small goals. For example, instead shooting for losing 20 pounds a month try 1 to 2 pounds a week. Unrealistic expectations will cause you to become frustrated, which will lead to you giving up.

2. Not working out enough or too much

Muscle can be lost along with fat when trying to lose weight.

If you choose not to work out, most likely a majority of weight that you loose will come from your muscle. Exercising actually helps decrease the amount of muscle mass that you lose. It also helps increase the amount of fat that is lost. It will also increase or maintain your metabolism from. The more lean mass you have, the easier it is to lose weight and keep it off.

On the other hand, exercising too much can also cause problems

Excessive exercise is unsustainable in the long term for most people. In many cases this leads to stress. Excessive exercising can also damage the production of your adrenal hormones which regulate stress response.

Trying to over train to burn more calories doesn’t and is unhealthy.

However, lifting weights and doing cardio several times per week is a realistic plan for maintaining metabolic rate while losing weight.

3. Worrying too much about the numbers on the scale.

It’s normal to want to see a drastic drop in the numbers on the scale.

Those numbers only focus on weight change. The scale isn’t always a reliable tool be your numbers can be influenced by many things, such as water weight and how much food is remaining in your system from the past day.

Studies have proven that your weight can fluctuate by up to 4 to 5 lbs in one day.

If the numbers on the scale are not dropping, this doesn’t mean that you are not making any progress. Your body may still be losing fat mass but holding on to water.

Just remember that if you’ve been working out, you may be gaining muscle and losing fat.

When this happens, your clothes may start to fit loosely — especially around the waist — despite a stable scale weight.

Measuring your along with taking monthly pictures of yourself will allow you to actually see your fat loss progress.

4. Not eating enough or eating too much

Burning more calories than you take in is a requirement to lose weight.

Many of us tend to go by feel. You may feel that you’re not eating that many calories. But the truth of the matter that most of us tend to underestimate the amount of calories that we actually take in. There is actually a such thing as eating too many healthy foods. It’s simple, calories are calories. It doesn’t matter if it’s a “healthy” source or not.

On the other hand, decreasing your calorie intake too much can be counterproductive.

Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism.

Bottom Line: Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you ravenously hungry and reduce your metabolism and muscle mass.

5. No Weights or Resistance Work

Resistance exercises are important during weight loss.

Lifting weights are the most effective way to gain and maintain muscle. It also improves overall body composition and boosts belly fat loss.

In fact, a review of 15 studies with more than 700 people found the best strategy of all for weight loss appears to be combined aerobic exercise and weightlifting. Weightlifting or resistance training can help boost metabolic rate, increase muscle mass and promote fat loss, including belly fat.

6. Food Choices

Food that are low in fat and/or processed are normally seen as good choices when it comes weight loss. Most people don’t realize that these choices actually have the opposite effect. These type of foods are normally high in sugar, because it helps improve the taste.

Instead of keeping you full, low-fat foods will most likely increase your hunger, so you end up eating much more than you planned. Fat-free or “diet” foods are typically high in

7. Tracking Food

I always suggest to people trying to lose weight, that in the beginning to just start by eating healthy and nutritious food. This is a good and realistic way for a novice to start their fitness journey. This is only to start off. Eventually you’ll have to account the calories and carbohydrates that you are consuming. Even though eating nutritious foods is a good way to lose weight. Many healthy foods are still filled with carbs and sugars that may prevent you from losing weight. You also may not be getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts. Tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption. There are online tracking sites or apps that help you keep a count of your calories, carbs, etc.

If you’re not tracking what you eat, you may be consuming more calories and carbs than you need.

Extreme Arm Workout

  1. Your biceps and triceps need a higher amount of volume and frequency than any other body part to grow.

  2. These movements along with a higher amount of time under tension can increase growth hormone release. This also allows the muscle to be pumped full of blood and oxygen.

Our main goal of these different arm exercises is to reach extremely high volume with next to no rest. It’s also something different to shock your body and keep your interest. The main goal is to increase your time under tension, which will increase the amount of blood and oxygen pumping through the muscle.

Every once in a while I’ll ad this to my regimen and I’ve noticed some significant improvements. The idea is to find three exercises and do them back to back to back. In the gym world this would be known as a giant or a tri set. Weight is not the most important thing especially since we’re focusing on a higher volume. For example, let’s take basic alternating dumbbell curls, hammer curls and preacher curls. You’ll do each one for 12 to 15 repetitions( we’re always going for 15). You’ll go through each exercise and that will count as one set.

Dumbbell curls 15 reps + Hammer Curls 15 reps + Preacher Curls 15 reps= 1 set

After you’re done with that first set you can rest( kinda ). You’ll only be resting your biceps because you’ll jump right into doing a giant or tri set with your triceps. We’ll take a few basic lifts like cable press downs, dumbbell kickbacks and dumbbell tricep extentions. Since I feel that the tricep is a muscle that should over power the bicep. I’ll normally do more reps with the tricep.

Cable Press Downs 20 reps + dumbbell kickbacks 20 reps + 1 arm dumbbell tricep extention 20 reps = 1 set

You’ll go through one round or set of biceps and you’ll be resting your biceps while you work your biceps. Obviously if your body is telling you to take a break or stop, you should probably listen. But the goal is to constantly be working. This will allow so much blood to pump through the muscle while keeping your heart rate up. So you’re building muscle while increasing your stamina.

Suggested supplements:

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These supplements will help with giving you more energy before, during and help with recovery after your workout so that you can come back and do it all over again. I highly recommend it.

Does Fasted Cardio Actually Work?

What is your goal?

Before we start anything, you have sit down and figure out what your overall fitness goal is. Are you trying to get lean, or put on size? Are you training for an actual sport? Figuring out what your goal or purpose for training is important because every individual may need to approach it in a different way. When it comes to fat loss, since it is a fact that you can target the body fat stores easier when doing fasted cardio. It would make sense to attack it this way.

Even thought this makes sense and has even been proven work, we have to keep in mind that when it comes to fat loss, diet is the most important thing. If you burn off 500 calories during a fasted cardio session and all 500 calories come from stored fat, but you decide to go and eat 500 more calories that day than what you’ve burned off over the entire 24-hour period, guess what?

I hate to tell you but you’re right back in the same spot. Yes, are burning more fat during your fasted cardio sessions. That doesn’t mean you will see an automatic net fat loss through out the day. It always comes down to what your meal or diet plan consists of. Some people who are looking to build lean muscle mass will also use fasted cardio because they figure by doing so they are increasing their chances of staying lean as they go about the muscle building process.

Anything that may slow your recovery is going to have an affect on your ability to build muscle. Since you are reading this your main goal is probably building and maintaining muscle. With saying that, you’re most likely going to be putting in extremely hard workouts throughout the week to reach the goal of building muscle, if you aren’t recovering from your workout then you aren’t going to be able to make any progress.

Cardio training is still in the category of exercise and will stress your body, especially when being done in a fasted state. When your main goal is to build muscle, in my humble opinion fasted cardio isn’t needed.

The Loss of Muscle

With this topic one question that is normally asked is will fasted cardio cause the loss of muscle mass. If you’re taking the time out to research on whether you should incorporate fasted cardio into your regimen, mostly likely you go pretty hard in the gym. With saying that, the last thing that you want to do is see your hard work go to waste.

The main thing to know is that if you’re keeping the cardio low to medium intensity there shouldn’t be in any issues with muscle lost. The issues come into play when the intensity of your cardio in a fasted state is dramatically increased. Fasted cardio that is intense is typically a very bad idea anyway, so you’re really best just staying away. If you are worried about lean muscle mass loss while doing fasted cardio, a good idea would be to supplement with 5-10 grams of branched chain amino acids beforehand or during that cardio session.

Understanding The Benefits Of Fasted Cardio

There may actually be more benefits to fasted cardio than you may realize. A majority of people only see the primary benefit which would be the fat burning effect. Even though this is the most benefit, it’s definitely not the only one.

Fasted cardio isn’t just beneficial when it comes to burning body fat but body fat especially in stubborn areas. Especially in women, which includes the hips and thighs. As well as the lower back and abs for men. For some reason these areas of the body are normally resistant to giving up their fat stores. These body parts are normally the very last places that fat will come from.

With that, supplementing with caffeine and yohimbe before doing your low to moderate intensity fasted cardio will boost the levels of catecholamines in the body. This stimulates fat burning enzymes to make fatty acids more available to be burned off.

High Repetitions vs Low Repetitions

The theory behind this is that high reps cause you to burn fat and make a muscle more “toned”. While low reps will help you build muscle and get stronger.

I wish it was just this simple. High reps for fat loss and low reps for strength and muscle building? There are so many different things that come into play when to get lean or gain mass. Honestly rep ranges may be the last thing on the list.

We will talk about reasons why it is important to use both low and high rep ranges in a weight training program. We will also discuss how combining both will help you build muscle, lose fat, and just improve your overall physique and health. Finally, we will explain how doing this will allow you as much as possible out of the time you spend in the gym along the individual rep ranges that will allow you make the greatest change in body and strength.

Which is better? High reps or low reps?

Strength is normally defined by the 1 rep max. This would be the maximum weight that can be lifted for one repetition. Doing a lower amount of reps with heavier weight will increases strength. Doing a higher amount of reps with lighter weight increases endurance and stamina. As the amount of repetitions grow increase there will be a change from strength to endurance.

Below is a commonly used graph of the strength continuum.

You should also understand that there are different types of muscle fibers. High repetitions develop the type 1 muscle fibers, which is also known as slow twitch muscle fibers. These fibers are based on endurance and also take much longer to burn out. Low reps stimulate the type 2 muscle fibers, which are known as the fast twitch muscle fibers. These fibers are greater when it comes to power. These fibers burn out faster.

Which rep range is beneficial for strength?

For better results when it comes to increasing strength, doing a lower amount of reps with heavier weight is more beneficial that doing higher reps with a lighter amount of weight. High reps can also assist in increasing strength also. Research has shown that lifting heavier weight is more beneficial for strength gains. This is the reason why power lifters use this method when training for a competition. This method increases what is called neuromuscular adaptation. Neuromuscular adaptation is defined as the efficiency of the brain to control the muscles. You can get stronger as a result of increase in muscle size OR increase in neuromuscular adaptation.

Which Method Is Beneficial For Fat or Weight Loss

Many people have the misconception that heavy weights are only productive when trying to building muscle. The question is can lifting heavier help you burn more fat, or does it just help build muscle? Studies have actually shown that individuals who lift heavy weights lost the same amount of weight as those who did just cardio. The only difference was that the weight lost by the weight lifters was fat, but the individuals who did cardio not only lost fat but they lost muscle as well. One myth is that doing high reps will automatically cause you to lose fat. Even higher reps with a low amount of weight can create a response from your muscles, this doesn’t mean that it’s getting rid of fat.

It is not the number of repetitions that burns fat, but the intensity of the workout is the more important factor. The most important thing is to create muscule failure with least amount rest between sets and exercises. This will cause a hormonal and metabolic effect. This will cause calorie burning which will cause fat burning. Proper nutrition is the most important thing when it comes to fat loss. High Reps vs. Low Reps For Building Muscle

Similar to fat loss, the number of rep ranges that is optimal for muscle building is open to debate and the research is inconclusive. Most research points to reps under 15 reps as being better for muscle building, but other research shows muscle building can be equally effective with light weight and high reps.

For example, a recent study of resistance-trained young men found that light weight with high reps, performed until failure, was equally effective in stimulating muscle proteins as a heavy weight with low reps.4

There is a common misconception that lifting heavier weights automatically helps you build muscle. That’s not the case at all. In fact, how much you eat in combination with the overall volume and intensity of the workout and how it becomes more challenging over time will make the difference, not necessarily the weight/reps. If you eat relatively less calories than you burn, you can lift very, very heavy weight and most likely not gain an ounce of muscle mass. This especially applies to women who have 1/10 the amount of the muscle-building hormone testosterone as men. In a calorie deficit, increases in strength are likely due to neuromuscular adaptation and not increases in muscle mass.

To sum it all up, combining both low rep and high reps are more beneficial than just doing one or the other. Both assist in increasing strength. Both have their benefits for burning fat and increasing stamina. So when you are planning your strength or fat burning protocol, you should never limit yourself to just doing one.

Compound movements vs. Isolation movements

Which is actually better for you? Hopefully this article will be able to point you in the right direction. My goal is to help you understand the pros and cons of both compound and isolation exercises. I also want to show how you should use them in your workouts to accomplish your goals.

What is a compound movement or exercise?

A compound movement or exercise is an exercise that engages multiple muscle groups. The squat for example involves moving the knees, ankles, and hip joint and needs effort from the entire body. Your quadriceps, hamstrings, and glutes using a majority of the load. Then there’s an exercise like Leg Curls that only involve the knees and focuses mainly on developing your hamstrings and glutes.

This why the Leg Curl would not be considered a compound exercise but an isolation exercise.

Here are a few examples of compound exercises:

Bench Press

There are different types or variations of this exercise. The barbell, dumbbell,flat, incline, and decline. These different variations are all placed in the category of compound movements.

The main muscle group that is targeted is the chest, but the bench press also triggers the shoulders and triceps.

Overhead Press

This movement is also called the military press, and is hands down the best exercise when it comes to developing your delts. This movement trains the triceps and, when sone standing, it develops the back and core.

Deadlift

This movement is my favorite and by far the ultimate compound movement because it involves just about every muscle group in your body.

The primary muscle groups that the deadlift trains are known as the posterior chain (the muscles on the backside of your body, such as your hamstrings, glutes, and back muscles). Even though those are main targeted muscles, every other muscle in your body assists in the movement.

Squat

Just like the deadlift, it activates every muscle in the body. There are different variations such as the front squat, back squat, split squat. Over 200 muscles are activated in this movement, but the primary muscle group trained is the quadriceps, glutes, hamstrings, and calves.

More examples of compound movements:

dumbbell and barbell rows

Pull ups

lat pull downs

leg press

What is an isolation movement?

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An isolation movement is one that involves just one muscle group.

For example the bicep curl is an isolation movement because the only joint involved is the elbow and the only muscle involved is the bicep muscle

Here are the most common isolation exercises you’ll find people using:

Dumbbell Fly

This exercise isolates the chest but it allows you to use moderate to heavy weight without exposing your shoulders to injury.

Even though you can use heavy weight it is not a it’s not a replacement for heavy pressing.

Dumbbell Pullover

This is a great exercise for someone looking to build a massive chest.

Like the dumbbell fly, this exercise is more effective when done in the high rep range and better done after your main compound chest movements.

Lateral Raise

This is an exercises that I feel belongs in every bodybuilding program.

It’s the safest and best exercise for training your side deltoids, which will be located behind your front delts.

Front Raise

This is a simple exercise that isolates the front deltoid.

It won’t get the same results as a barbell and dumbbell pressing, but it has it’s place and is basically icing on the cake.

More examples of isolation movements:

Leg extensions, Calve raises, cable arm pull downs

The biggest training mistakes people make is not recognizing the importance of using compound movements. Playing sports in school, I never had this problem because isolation movements never transferred over to field or court. All of the lifts that we did were functional lifts which would consist of compound movements.

Normally bodybuilding magazines will put more emphasis on isolation movements, this is why most beginners quit without making any progress. To sum it all up isolation movements have its place. But you build your foundation with compound movements. You utilize your isolation movements around your compound movements.

Slow Down

When you take your timeand eat it can p prevent weight gain. A low number of people are able to change their eating speed during a controlled experiment.

This proved that people who ate slower were less likely to gain weight; but we don’t know from this study whether changing your eating speed would work as a weight-loss strategy. It makes sense that eating more slowly might lead to eating less. When we eat at a fast pace, it is difficult for our bodies catch up withhormonal changes that signal when we are full.

Eating more slowly may help to reduce the amount of calories we eat but because this study didn’t not the calorie intake or diet, we don’t know if calorie intake explains the findings. This study was completed in Japan. Japan is where diet, lifestyle and the large number of over weight people are different. It hasn’t proven that it will translate to the United States results. Some general advice most likely work multiple communities.

Supplements Lower Blood Pressure

Vitamin D

Reducing of blood pressure is one of the many benefits of vitamin D.

People who are low in vitamin D have a better chance of having high blood pressure. Vitamin D by it self can bring down blood pressure in hypertension patients. Vitamin D is measured by checking blood levels of 25-hydroxyvitamin D and maintaining this measure between 60-70 ng/mL. On average the dosage 6,000 units are more than the recommended amount taken by adults over age 50. Since different requirements for each individual requirements, your blood levels should be checked on a regular basis.

Coenzyme Q10

This is an antioxidant. This supplement is different for its ability normalize your blood pressure levels. Reduction of abnormal heart thickening, may also be a necessary component of treatment.54 CoQ10 has been shown to reduce abnormal hypertrophy resulting from high blood pressure. This is able to happen without negative effects. CoQ10 produced naturally in our body.

l – arginine

L-arginine, an amino acid, has been investigated in several studies as a treatment for high blood pressure with mixed results. Like other amino acids, L-arginine is present in meat and dairy products and is also available in nuts, whole grains, and beans. In the body, L-arginine converts to the regulatory compound nitric oxide, which may help lower blood pressure by relaxing and opening blood vessels.

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