Weight Loss Diet Plan


Nowadays, weight loss is probably the single biggest motivation for working out and eating healthy. But it also seems to be one the biggest challenges!
When it comes to diets, things can get confusing and overwhelming.
In this article we’re going to look at 5 powerful tips to improve your weight loss diet plan.

The Weight Loss Diet Plan Problem
Most of the weight loss diet plans you’ve required require an extreme change in eating habits, especially if they involve counting calories. It doesn’t take long for most of us to experience a rebound or boomerang effect mostly because the diets are just too unrealistic.
The problem is that they can’t be maintained for the long haul, leaving you feeling discouraged, unsatisfied, and more frustrated than ever. So what’s the solution?
The Weight Loss Diet Plan Solution
Here’s what you need to do. First, throw out the fad diets and weight loss plans – you don’t need them. Instead, focus on eating a healthy, balanced diet that is geared towards burning fat while keeping you feeling satisfied.
The following 5 tips are really all you need to be on your way to weight loss. This is a comprehensive diet plan because these 5 principles can be applied time and again without leaving you bored and overcome with cravings.
After reviewing these 5 tips, start by cleaning out your kitchen so that you can start fresh!
1. Cut Down on the Bad Fats – You might not know this, but not all fats are bad for you. Try to avoid trans fats and saturated fats whenever possible, because they’re stored directly as fat deposits in your body. But other fats, like omega fatty acids and unsaturated fats, will help you maintain a healthy weight and keep you feeling full. Foods like salmon, nuts, extra virgin olive oil, and avocados are all great options.
In fact, I highly recommend taking an Omega 3 supplement, as this is the healthy fat that most of us don’t get enough of. Try NOW Ultra Omega-3, it’s a great addition to your weight loss diet plan. Studies have even shown that omega 3 fatty acids can contribute to weight loss!
2. Ditch the Processed Junk and Go with Whole Foods – Go for whole food options whenever you can. This means cutting out canned foods that high in sodium (which add to your weight by causing your body to retain water) and frozen foods that are full of unhealthy preservatives. Buy fresh ingredients as much as you can, as these are higher in vitamins, nutrients, and antioxidants.
I also recommend cutting down on starchy veggies and potatoes, and always choose whole grain and whole wheat options over white bread, rice, and pasta. These whole food options will keep you satisfied for longer because they take longer to digest. Organic options are always best and usually have fewer preservatives and chemical residues, which can disrupt digestion.
3. Eat Foods that Burn Fat – There are a number of foods that actually burn more fat simply by eating them. For example, lean protein requires your body to burn more calories during digestion. The same is true for whole grain options versus processed rice and pasta.
Adding a whey protein supplement to your diet is a great option, and can also help curb your cravings. I recommend the tasty GASPARI . Other effective fat-burning options include Nutiva Organic Extra-Virgin Coconut Oil and NOW Green Tea Extract. Fiber is another addition to your diet that helps you burn calories and stay full. A fiber supplement like Fitness Fiber can help you get the daily recommended fiber you need.
4. Don’t be Hard on Yourself – The truth is, nobody’s perfect. Trying to eat perfectly will only result in more frustration. Consider rewarding yourself occasionally, maybe once a week, and eat something that’s a little more indulgent. The occasional dessert or alcoholic beverage won’t ruin your weight loss efforts and may give you the motivation you’ve been looking for.
Other effective methods for staying motivated include using motivational pictures, sticking to a schedule, or rewarding with a new pair of shoes at the end of the month. For many people, journaling your diet habits can be a really effective tool for staying motivated and on track.
5. Get Regular Exercise – Diet is important, no doubt, but being active is a major factor in weight loss and should be added to any weight loss diet plan. A combination of strength training and cardiovascular exercise 3-5 days a week will rev up your metabolism and get you burning more fat and calories over the long term.
To maximize your workout and your weight loss efforts, I recommend a combination of the following supplements:
Weight Loss Diet Plan – Conclusion
Now it’s time to implement these principles. Start by cleaning out your kitchen and getting rid of the junk. Then, I recommend sitting down and writing out a weight loss diet plan that incorporates exercise. Remember, you’ll see better results with a practical and balanced weight loss diet approach!


Nowadays, weight loss is probably the single biggest motivation for working out and eating healthy. But it also seems to be one the biggest challenges!
When it comes to diets, things can get confusing and overwhelming.
In this article we’re going to look at 5 powerful tips to improve your weight loss diet plan.

The Weight Loss Diet Plan Problem
Most of the weight loss diet plans you’ve required require an extreme change in eating habits, especially if they involve counting calories. It doesn’t take long for most of us to experience a rebound or boomerang effect mostly because the diets are just too unrealistic.
The problem is that they can’t be maintained for the long haul, leaving you feeling discouraged, unsatisfied, and more frustrated than ever. So what’s the solution?
The Weight Loss Diet Plan Solution
Here’s what you need to do. First, throw out the fad diets and weight loss plans – you don’t need them. Instead, focus on eating a healthy, balanced diet that is geared towards burning fat while keeping you feeling satisfied.
The following 5 tips are really all you need to be on your way to weight loss. This is a comprehensive diet plan because these 5 principles can be applied time and again without leaving you bored and overcome with cravings.
After reviewing these 5 tips, start by cleaning out your kitchen so that you can start fresh!
1. Cut Down on the Bad Fats – You might not know this, but not all fats are bad for you. Try to avoid trans fats and saturated fats whenever possible, because they’re stored directly as fat deposits in your body. But other fats, like omega fatty acids and unsaturated fats, will help you maintain a healthy weight and keep you feeling full. Foods like salmon, nuts, extra virgin olive oil, and avocados are all great options.
In fact, I highly recommend taking an Omega 3 supplement, as this is the healthy fat that most of us don’t get enough of. Try NOW Ultra Omega-3, it’s a great addition to your weight loss diet plan. Studies have even shown that omega 3 fatty acids can contribute to weight loss!
2. Ditch the Processed Junk and Go with Whole Foods – Go for whole food options whenever you can. This means cutting out canned foods that high in sodium (which add to your weight by causing your body to retain water) and frozen foods that are full of unhealthy preservatives. Buy fresh ingredients as much as you can, as these are higher in vitamins, nutrients, and antioxidants.
I also recommend cutting down on starchy veggies and potatoes, and always choose whole grain and whole wheat options over white bread, rice, and pasta. These whole food options will keep you satisfied for longer because they take longer to digest. Organic options are always best and usually have fewer preservatives and chemical residues, which can disrupt digestion.
3. Eat Foods that Burn Fat – There are a number of foods that actually burn more fat simply by eating them. For example, lean protein requires your body to burn more calories during digestion. The same is true for whole grain options versus processed rice and pasta.
Adding a whey protein supplement to your diet is a great option, and can also help curb your cravings. I recommend the tasty GASPARI . Other effective fat-burning options include Nutiva Organic Extra-Virgin Coconut Oil and NOW Green Tea Extract. Fiber is another addition to your diet that helps you burn calories and stay full. A fiber supplement like Fitness Fiber can help you get the daily recommended fiber you need.
4. Don’t be Hard on Yourself – The truth is, nobody’s perfect. Trying to eat perfectly will only result in more frustration. Consider rewarding yourself occasionally, maybe once a week, and eat something that’s a little more indulgent. The occasional dessert or alcoholic beverage won’t ruin your weight loss efforts and may give you the motivation you’ve been looking for.
Other effective methods for staying motivated include using motivational pictures, sticking to a schedule, or rewarding with a new pair of shoes at the end of the month. For many people, journaling your diet habits can be a really effective tool for staying motivated and on track.
5. Get Regular Exercise – Diet is important, no doubt, but being active is a major factor in weight loss and should be added to any weight loss diet plan. A combination of strength training and cardiovascular exercise 3-5 days a week will rev up your metabolism and get you burning more fat and calories over the long term.
To maximize your workout and your weight loss efforts, I recommend a combination of the following supplements:
Weight Loss Diet Plan – Conclusion
Now it’s time to implement these principles. Start by cleaning out your kitchen and getting rid of the junk. Then, I recommend sitting down and writing out a weight loss diet plan that incorporates exercise. Remember, you’ll see better results with a practical and balanced weight loss diet approach!

إقرأ المزيد.. Résumébloggeradsenseo

Nowadays, weight loss is probably the single biggest motivation for working out and eating healthy. But it also seems to be one the biggest challenges!
When it comes to diets, things can get confusing and overwhelming.
In this article we’re going to look at 5 powerful tips to improve your weight loss diet plan.

The Weight Loss Diet Plan Problem
Most of the weight loss diet plans you’ve required require an extreme change in eating habits, especially if they involve counting calories. It doesn’t take long for most of us to experience a rebound or boomerang effect mostly because the diets are just too unrealistic.
The problem is that they can’t be maintained for the long haul, leaving you feeling discouraged, unsatisfied, and more frustrated than ever. So what’s the solution?
The Weight Loss Diet Plan Solution
Here’s what you need to do. First, throw out the fad diets and weight loss plans – you don’t need them. Instead, focus on eating a healthy, balanced diet that is geared towards burning fat while keeping you feeling satisfied.
The following 5 tips are really all you need to be on your way to weight loss. This is a comprehensive diet plan because these 5 principles can be applied time and again without leaving you bored and overcome with cravings.
After reviewing these 5 tips, start by cleaning out your kitchen so that you can start fresh!
1. Cut Down on the Bad Fats – You might not know this, but not all fats are bad for you. Try to avoid trans fats and saturated fats whenever possible, because they’re stored directly as fat deposits in your body. But other fats, like omega fatty acids and unsaturated fats, will help you maintain a healthy weight and keep you feeling full. Foods like salmon, nuts, extra virgin olive oil, and avocados are all great options.
In fact, I highly recommend taking an Omega 3 supplement, as this is the healthy fat that most of us don’t get enough of. Try NOW Ultra Omega-3, it’s a great addition to your weight loss diet plan. Studies have even shown that omega 3 fatty acids can contribute to weight loss!
2. Ditch the Processed Junk and Go with Whole Foods – Go for whole food options whenever you can. This means cutting out canned foods that high in sodium (which add to your weight by causing your body to retain water) and frozen foods that are full of unhealthy preservatives. Buy fresh ingredients as much as you can, as these are higher in vitamins, nutrients, and antioxidants.
I also recommend cutting down on starchy veggies and potatoes, and always choose whole grain and whole wheat options over white bread, rice, and pasta. These whole food options will keep you satisfied for longer because they take longer to digest. Organic options are always best and usually have fewer preservatives and chemical residues, which can disrupt digestion.
3. Eat Foods that Burn Fat – There are a number of foods that actually burn more fat simply by eating them. For example, lean protein requires your body to burn more calories during digestion. The same is true for whole grain options versus processed rice and pasta.
Adding a whey protein supplement to your diet is a great option, and can also help curb your cravings. I recommend the tasty GASPARI . Other effective fat-burning options include Nutiva Organic Extra-Virgin Coconut Oil and NOW Green Tea Extract. Fiber is another addition to your diet that helps you burn calories and stay full. A fiber supplement like Fitness Fiber can help you get the daily recommended fiber you need.
4. Don’t be Hard on Yourself – The truth is, nobody’s perfect. Trying to eat perfectly will only result in more frustration. Consider rewarding yourself occasionally, maybe once a week, and eat something that’s a little more indulgent. The occasional dessert or alcoholic beverage won’t ruin your weight loss efforts and may give you the motivation you’ve been looking for.
Other effective methods for staying motivated include using motivational pictures, sticking to a schedule, or rewarding with a new pair of shoes at the end of the month. For many people, journaling your diet habits can be a really effective tool for staying motivated and on track.
5. Get Regular Exercise – Diet is important, no doubt, but being active is a major factor in weight loss and should be added to any weight loss diet plan. A combination of strength training and cardiovascular exercise 3-5 days a week will rev up your metabolism and get you burning more fat and calories over the long term.
To maximize your workout and your weight loss efforts, I recommend a combination of the following supplements:
Weight Loss Diet Plan – Conclusion
Now it’s time to implement these principles. Start by cleaning out your kitchen and getting rid of the junk. Then, I recommend sitting down and writing out a weight loss diet plan that incorporates exercise. Remember, you’ll see better results with a practical and balanced weight loss diet approach!

How to Reduce Body Fat


If you’re like me, reducing your body fat percentage is probably one of your number one fitness goals and will continue to be a good challenge to overcome.
Over the years, I’ve offered up a lot of tips and guidelines for burning excess body fat and toning up. But I thought I’d do things a little different this time by telling you what I’ve done over the years to reduce body fat.
Remember, everyone’s body responds differently, and you need to do experiment, challenge yourself and find what works best for you. I’m hoping these tips might offer you some new insights into your own battle against body fat.
Ready for this? This is a completely unedited look at what has worked best for me when it comes to reducing body fat, toning up, and getting ripped.
Let’s get to it…
Steps to Reducing Body Fat
1. Implement Resistance Training with Weights
Without a doubt, the most significant transformation I’ve made in my own life to reduce body fat has been weight lifting. Whether you’re a man or a woman, lifting weights and building lean muscle mass is one of the most effective methods of weight loss. This is because the more lean muscle mass you have, the more calories and fat your body burns on a daily basis, but also your confidence increases, your energy levels increase and it causes a cataclysmic chain of positive events in your life.
To reach my own fitness goals, hitting the gym at least 4 days a week was necessary. I started out with a basic split of upper and lower body every other day, and eventually moved to splitting up muscle groups. For example, you could follow a rotation of back/biceps, chest/triceps, legs, and abs/core. This has worked best for me and although I add lots of variety I tend to come back to this group set.
I also found that it was necessary to really educate myself and learn how to lift weights properly. This is an important tip that should not be overlooked! Proper form can make a huge difference when it comes to reaching your goals. When going through the workouts on this site pay special attention to the body positions in the images provided for the exercises. My other biggest tip, is don’t be afraid to look in the mirror at the gym, they are there to help you watch your form (contrary to what some may believe!).
2. Eat to Support Your Own Goals
I know, you hear about healthy eating all the time. But I’m going to put a bit of a spin on this old tip: Eat in a way that supports your own fitness and weight loss goals! For me, given that I was working out and lifting weights 4-5 times a week, it was necessary that I eat frequently and get a lot of extra protein in my diet.
Aside from that, the basic rules applied. The more I learned about healthy eating, the more I implemented in my daily living and hence why I started this blog so I could pass on that info to you guys. I cut out white flour and white rice as much as possible, cut back on sugar and sodium, and overall ate more whole foods versus processed foods. Take it slow, and make small changes over time!
Once you get into the momentum of eating healthy you will realize how good your body feels receiving all these nutrients and your view of junk foods will change because they won’t have the same satisfaction after eating health foods.
3. Take the Right Supplements
This one gets a lot of controversy, and I have to admit I was a bit hesitant about supplements when I first started my own fat burning and toning efforts. But I quickly learned that they were extremely helpful if I wanted significant results in a short period of time. I also learned that they could be healthy if taken correctly and in the right combination. These are the supplements that have worked well for me over the years:
  • A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein and why protein is pure protein without the extra calories. My two favorite are Gaspari Nutrition Myofusion (before workouts) & Optimum 100% Natural Casein(after workouts).
  • A pre-workout booster for energy and endurance, to help you get that extra pump. My new favorite is Muscle Pharm Assault but one that I also fall back to is USPlabs Jack3d.
  • An intra-workout supplement for improving muscle endurance and recovery. This one hands down is the best of the best amino acid supplement: Scivation Extend.
  • A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.



If you’re like me, reducing your body fat percentage is probably one of your number one fitness goals and will continue to be a good challenge to overcome.
Over the years, I’ve offered up a lot of tips and guidelines for burning excess body fat and toning up. But I thought I’d do things a little different this time by telling you what I’ve done over the years to reduce body fat.
Remember, everyone’s body responds differently, and you need to do experiment, challenge yourself and find what works best for you. I’m hoping these tips might offer you some new insights into your own battle against body fat.
Ready for this? This is a completely unedited look at what has worked best for me when it comes to reducing body fat, toning up, and getting ripped.
Let’s get to it…
Steps to Reducing Body Fat
1. Implement Resistance Training with Weights
Without a doubt, the most significant transformation I’ve made in my own life to reduce body fat has been weight lifting. Whether you’re a man or a woman, lifting weights and building lean muscle mass is one of the most effective methods of weight loss. This is because the more lean muscle mass you have, the more calories and fat your body burns on a daily basis, but also your confidence increases, your energy levels increase and it causes a cataclysmic chain of positive events in your life.
To reach my own fitness goals, hitting the gym at least 4 days a week was necessary. I started out with a basic split of upper and lower body every other day, and eventually moved to splitting up muscle groups. For example, you could follow a rotation of back/biceps, chest/triceps, legs, and abs/core. This has worked best for me and although I add lots of variety I tend to come back to this group set.
I also found that it was necessary to really educate myself and learn how to lift weights properly. This is an important tip that should not be overlooked! Proper form can make a huge difference when it comes to reaching your goals. When going through the workouts on this site pay special attention to the body positions in the images provided for the exercises. My other biggest tip, is don’t be afraid to look in the mirror at the gym, they are there to help you watch your form (contrary to what some may believe!).
2. Eat to Support Your Own Goals
I know, you hear about healthy eating all the time. But I’m going to put a bit of a spin on this old tip: Eat in a way that supports your own fitness and weight loss goals! For me, given that I was working out and lifting weights 4-5 times a week, it was necessary that I eat frequently and get a lot of extra protein in my diet.
Aside from that, the basic rules applied. The more I learned about healthy eating, the more I implemented in my daily living and hence why I started this blog so I could pass on that info to you guys. I cut out white flour and white rice as much as possible, cut back on sugar and sodium, and overall ate more whole foods versus processed foods. Take it slow, and make small changes over time!
Once you get into the momentum of eating healthy you will realize how good your body feels receiving all these nutrients and your view of junk foods will change because they won’t have the same satisfaction after eating health foods.
3. Take the Right Supplements
This one gets a lot of controversy, and I have to admit I was a bit hesitant about supplements when I first started my own fat burning and toning efforts. But I quickly learned that they were extremely helpful if I wanted significant results in a short period of time. I also learned that they could be healthy if taken correctly and in the right combination. These are the supplements that have worked well for me over the years:
  • A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein and why protein is pure protein without the extra calories. My two favorite are Gaspari Nutrition Myofusion (before workouts) & Optimum 100% Natural Casein(after workouts).
  • A pre-workout booster for energy and endurance, to help you get that extra pump. My new favorite is Muscle Pharm Assault but one that I also fall back to is USPlabs Jack3d.
  • An intra-workout supplement for improving muscle endurance and recovery. This one hands down is the best of the best amino acid supplement: Scivation Extend.
  • A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.


إقرأ المزيد.. Résumébloggeradsenseo

If you’re like me, reducing your body fat percentage is probably one of your number one fitness goals and will continue to be a good challenge to overcome.
Over the years, I’ve offered up a lot of tips and guidelines for burning excess body fat and toning up. But I thought I’d do things a little different this time by telling you what I’ve done over the years to reduce body fat.
Remember, everyone’s body responds differently, and you need to do experiment, challenge yourself and find what works best for you. I’m hoping these tips might offer you some new insights into your own battle against body fat.
Ready for this? This is a completely unedited look at what has worked best for me when it comes to reducing body fat, toning up, and getting ripped.
Let’s get to it…
Steps to Reducing Body Fat
1. Implement Resistance Training with Weights
Without a doubt, the most significant transformation I’ve made in my own life to reduce body fat has been weight lifting. Whether you’re a man or a woman, lifting weights and building lean muscle mass is one of the most effective methods of weight loss. This is because the more lean muscle mass you have, the more calories and fat your body burns on a daily basis, but also your confidence increases, your energy levels increase and it causes a cataclysmic chain of positive events in your life.
To reach my own fitness goals, hitting the gym at least 4 days a week was necessary. I started out with a basic split of upper and lower body every other day, and eventually moved to splitting up muscle groups. For example, you could follow a rotation of back/biceps, chest/triceps, legs, and abs/core. This has worked best for me and although I add lots of variety I tend to come back to this group set.
I also found that it was necessary to really educate myself and learn how to lift weights properly. This is an important tip that should not be overlooked! Proper form can make a huge difference when it comes to reaching your goals. When going through the workouts on this site pay special attention to the body positions in the images provided for the exercises. My other biggest tip, is don’t be afraid to look in the mirror at the gym, they are there to help you watch your form (contrary to what some may believe!).
2. Eat to Support Your Own Goals
I know, you hear about healthy eating all the time. But I’m going to put a bit of a spin on this old tip: Eat in a way that supports your own fitness and weight loss goals! For me, given that I was working out and lifting weights 4-5 times a week, it was necessary that I eat frequently and get a lot of extra protein in my diet.
Aside from that, the basic rules applied. The more I learned about healthy eating, the more I implemented in my daily living and hence why I started this blog so I could pass on that info to you guys. I cut out white flour and white rice as much as possible, cut back on sugar and sodium, and overall ate more whole foods versus processed foods. Take it slow, and make small changes over time!
Once you get into the momentum of eating healthy you will realize how good your body feels receiving all these nutrients and your view of junk foods will change because they won’t have the same satisfaction after eating health foods.
3. Take the Right Supplements
This one gets a lot of controversy, and I have to admit I was a bit hesitant about supplements when I first started my own fat burning and toning efforts. But I quickly learned that they were extremely helpful if I wanted significant results in a short period of time. I also learned that they could be healthy if taken correctly and in the right combination. These are the supplements that have worked well for me over the years:
  • A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein and why protein is pure protein without the extra calories. My two favorite are Gaspari Nutrition Myofusion (before workouts) & Optimum 100% Natural Casein(after workouts).
  • A pre-workout booster for energy and endurance, to help you get that extra pump. My new favorite is Muscle Pharm Assault but one that I also fall back to is USPlabs Jack3d.
  • An intra-workout supplement for improving muscle endurance and recovery. This one hands down is the best of the best amino acid supplement: Scivation Extend.
  • A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.


Muscle Toning Meal Plan


We all know how important our diet is to our health and well-being.
But what if I told you your meal plan was just as important as your gym routine when it came to getting ripped and toning your muscles?
Well, it’s true. This is probably the most commonly overlooked component of any muscle toning program, especially among beginners. I cannot state this enough: What you put into your body is just as important as how you use your body!
So if you’re looking to tone up, build lean muscle mass, and get ripped, keep reading…
Muscle Toning Diet – Some Basic Principles
When it comes to lean muscle mass, you need to ensure that you’re getting an adequate amount of protein in your diet and the right combination and variety of amino acids. Proteins and amino acids are the building blocks of your muscles – without enough of them, you simply won’t build the muscle!
If you haven’t already, the first thing you need to do (besides hitting the gym 4-5 days a week) is invest in a high quality protein supplement. And I emphasize on high quality because the cheap ones that you find in grocery stores and even some of the local supplement stores are full of fillers and artificial sugars which do nothing but give you major gastrointestinal discomfort.
I recommend one protein shake in the morning and a second within an hour of your workout. This will ensure adequate fuel for your muscles. Here are my top picks for protein supplements:
  • Gaspari Nutrition Myofusion – This is one of the best protein supplements on the market and the thousands of reviewers definitely agree hence why it has won so many awards. Try the milk chocolate or delicious vanilla, you simply can’t go wrong with these flavors.
  • Optimum 100% Natural Whey – This is a basic protein supplement that’s great for making smoothies. A definite top seller among the pros.
  • MHP Probolic-SR Muscle Feeder – This is an excellent, sustained-release protein that will ensure your muscles receive the fuel they need over the course of your day.
In addition to protein supplements, I also recommend getting some key amino acid support especially after your workouts if you notice that you have sore muscles for days after your workout. The best to keep in your kitchen is Scivation Xtend and Optimum Glutamine, two excellent (and scientifically proven) options to support muscle growth and recovery. Another great recovery option is Muscle Pharm Recon which has a ton of buzz lately.
Muscle Toning Diet – Basic Meal Plan
Now that you have the supplement support you need to get ripped and toned muscles, it’s time to look at a basic meal plan. Common sense applies here – vitamin-rich diet with lots of fruits and vegetables, whole grains and limited carbs, lots of protein from a variety of sources, and low fat and sugar.
It’s also important to eat frequently throughout the day. This will help keep your metabolism up so you burn lots of calories, and it will also ensure that your muscles are fed constantly.
Let’s look at a sample muscle toning meal plan:
Meal 1:
Egg white omelet (5 egg whites) with spinach
1 cup of oatmeal with fresh blueberries and 2tbsp brown sugar
Meal 2:
1 scoop of whey protein
Meal 3:
1 skinless chicken breast
1 piece of whole grain bread
2 cups of organic spring mix salad with 1 tbsp balsamic vinagarette
8 oz of cooked vegetables
Meal 4:
1 cup sweet potatoes (roasted with a bit of olive oil and seasoning)
Meal 5:
1 piece of white fish (eg. tilapia), baked with olive oil and lemon juice
¼ cup of brown rice
1 cup of organic spring mix salad with 1 tbsp balsamic vinaigrette
8 oz of cooked vegetables
Meal 6:
1 scoop of whey protein
Muscle Toning Meal Plan – Conclusion
Hopefully this will be a starting point for your own muscle toning diet efforts. Remember, make smart choices and think about what you’re putting in your body. If you need some additional snacks over the day, I highly recommend almonds or other nuts.


We all know how important our diet is to our health and well-being.
But what if I told you your meal plan was just as important as your gym routine when it came to getting ripped and toning your muscles?
Well, it’s true. This is probably the most commonly overlooked component of any muscle toning program, especially among beginners. I cannot state this enough: What you put into your body is just as important as how you use your body!
So if you’re looking to tone up, build lean muscle mass, and get ripped, keep reading…
Muscle Toning Diet – Some Basic Principles
When it comes to lean muscle mass, you need to ensure that you’re getting an adequate amount of protein in your diet and the right combination and variety of amino acids. Proteins and amino acids are the building blocks of your muscles – without enough of them, you simply won’t build the muscle!
If you haven’t already, the first thing you need to do (besides hitting the gym 4-5 days a week) is invest in a high quality protein supplement. And I emphasize on high quality because the cheap ones that you find in grocery stores and even some of the local supplement stores are full of fillers and artificial sugars which do nothing but give you major gastrointestinal discomfort.
I recommend one protein shake in the morning and a second within an hour of your workout. This will ensure adequate fuel for your muscles. Here are my top picks for protein supplements:
  • Gaspari Nutrition Myofusion – This is one of the best protein supplements on the market and the thousands of reviewers definitely agree hence why it has won so many awards. Try the milk chocolate or delicious vanilla, you simply can’t go wrong with these flavors.
  • Optimum 100% Natural Whey – This is a basic protein supplement that’s great for making smoothies. A definite top seller among the pros.
  • MHP Probolic-SR Muscle Feeder – This is an excellent, sustained-release protein that will ensure your muscles receive the fuel they need over the course of your day.
In addition to protein supplements, I also recommend getting some key amino acid support especially after your workouts if you notice that you have sore muscles for days after your workout. The best to keep in your kitchen is Scivation Xtend and Optimum Glutamine, two excellent (and scientifically proven) options to support muscle growth and recovery. Another great recovery option is Muscle Pharm Recon which has a ton of buzz lately.
Muscle Toning Diet – Basic Meal Plan
Now that you have the supplement support you need to get ripped and toned muscles, it’s time to look at a basic meal plan. Common sense applies here – vitamin-rich diet with lots of fruits and vegetables, whole grains and limited carbs, lots of protein from a variety of sources, and low fat and sugar.
It’s also important to eat frequently throughout the day. This will help keep your metabolism up so you burn lots of calories, and it will also ensure that your muscles are fed constantly.
Let’s look at a sample muscle toning meal plan:
Meal 1:
Egg white omelet (5 egg whites) with spinach
1 cup of oatmeal with fresh blueberries and 2tbsp brown sugar
Meal 2:
1 scoop of whey protein
Meal 3:
1 skinless chicken breast
1 piece of whole grain bread
2 cups of organic spring mix salad with 1 tbsp balsamic vinagarette
8 oz of cooked vegetables
Meal 4:
1 cup sweet potatoes (roasted with a bit of olive oil and seasoning)
Meal 5:
1 piece of white fish (eg. tilapia), baked with olive oil and lemon juice
¼ cup of brown rice
1 cup of organic spring mix salad with 1 tbsp balsamic vinaigrette
8 oz of cooked vegetables
Meal 6:
1 scoop of whey protein
Muscle Toning Meal Plan – Conclusion
Hopefully this will be a starting point for your own muscle toning diet efforts. Remember, make smart choices and think about what you’re putting in your body. If you need some additional snacks over the day, I highly recommend almonds or other nuts.

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We all know how important our diet is to our health and well-being.
But what if I told you your meal plan was just as important as your gym routine when it came to getting ripped and toning your muscles?
Well, it’s true. This is probably the most commonly overlooked component of any muscle toning program, especially among beginners. I cannot state this enough: What you put into your body is just as important as how you use your body!
So if you’re looking to tone up, build lean muscle mass, and get ripped, keep reading…
Muscle Toning Diet – Some Basic Principles
When it comes to lean muscle mass, you need to ensure that you’re getting an adequate amount of protein in your diet and the right combination and variety of amino acids. Proteins and amino acids are the building blocks of your muscles – without enough of them, you simply won’t build the muscle!
If you haven’t already, the first thing you need to do (besides hitting the gym 4-5 days a week) is invest in a high quality protein supplement. And I emphasize on high quality because the cheap ones that you find in grocery stores and even some of the local supplement stores are full of fillers and artificial sugars which do nothing but give you major gastrointestinal discomfort.
I recommend one protein shake in the morning and a second within an hour of your workout. This will ensure adequate fuel for your muscles. Here are my top picks for protein supplements:
  • Gaspari Nutrition Myofusion – This is one of the best protein supplements on the market and the thousands of reviewers definitely agree hence why it has won so many awards. Try the milk chocolate or delicious vanilla, you simply can’t go wrong with these flavors.
  • Optimum 100% Natural Whey – This is a basic protein supplement that’s great for making smoothies. A definite top seller among the pros.
  • MHP Probolic-SR Muscle Feeder – This is an excellent, sustained-release protein that will ensure your muscles receive the fuel they need over the course of your day.
In addition to protein supplements, I also recommend getting some key amino acid support especially after your workouts if you notice that you have sore muscles for days after your workout. The best to keep in your kitchen is Scivation Xtend and Optimum Glutamine, two excellent (and scientifically proven) options to support muscle growth and recovery. Another great recovery option is Muscle Pharm Recon which has a ton of buzz lately.
Muscle Toning Diet – Basic Meal Plan
Now that you have the supplement support you need to get ripped and toned muscles, it’s time to look at a basic meal plan. Common sense applies here – vitamin-rich diet with lots of fruits and vegetables, whole grains and limited carbs, lots of protein from a variety of sources, and low fat and sugar.
It’s also important to eat frequently throughout the day. This will help keep your metabolism up so you burn lots of calories, and it will also ensure that your muscles are fed constantly.
Let’s look at a sample muscle toning meal plan:
Meal 1:
Egg white omelet (5 egg whites) with spinach
1 cup of oatmeal with fresh blueberries and 2tbsp brown sugar
Meal 2:
1 scoop of whey protein
Meal 3:
1 skinless chicken breast
1 piece of whole grain bread
2 cups of organic spring mix salad with 1 tbsp balsamic vinagarette
8 oz of cooked vegetables
Meal 4:
1 cup sweet potatoes (roasted with a bit of olive oil and seasoning)
Meal 5:
1 piece of white fish (eg. tilapia), baked with olive oil and lemon juice
¼ cup of brown rice
1 cup of organic spring mix salad with 1 tbsp balsamic vinaigrette
8 oz of cooked vegetables
Meal 6:
1 scoop of whey protein
Muscle Toning Meal Plan – Conclusion
Hopefully this will be a starting point for your own muscle toning diet efforts. Remember, make smart choices and think about what you’re putting in your body. If you need some additional snacks over the day, I highly recommend almonds or other nuts.

The Paleo Diet


The paleo diet has received a lot of attention lately in the media. But what’s this diet all about? And how can it be of benefit to you?
The paleo diet, short for paleolithic diet, is essentially a return to our caveman roots. It’s a diet that focuses on natural, whole foods like those eaten by our ancestors. Things like wild fish, game meat, nuts, fruits, and leafy greens are all options on the paleo diet.
So what’s so great about the paleo diet?
For starters, the paleo diet doesn’t have any room for processed, packaged, or preserved foods, which means that it’s low in sodium, sugar, and fat. It also doesn’t include any fried or junk food. All of these factors are great for losing weight and contributing to a healthy lifestyle.
Here are some more great benefits of the paleo diet:
  • The increased protein intake helps curb cravings and keep your metabolism in high gear. This is also a great diet for supporting lean muscle mass, so if you weight train, you’ll get all the nutritional support you need.
  • The greater focus on fruits and vegetables means more vitamin support overall. You’ll get more antioxidants and important minerals in your diet.
  • Given the focus on foods like nuts and fish, you’ll increase your intake of essential fatty acids which support weight loss.
  • Carbohydrate cravings are diminished over time because of the low carbohydrate intake. Low carbs also means a more toned look overall!
  • You don’t need to count calories or measure potion sizes on this diet. Frequent meals will leave you feeling more satisfied throughout the day.
Overall, the paleo diet will significantly lower your intake of preservatives and other chemicals that are hard on your body. If you can, you should also be aiming for organic options whenever possible. This further mimics a caveman diet and will lower your intake of potentially harmful 
What can I eat on the paleo diet?
You really have a lot of options on this diet. It’s great for vegetarians and meat-eaters alike, and is probably one of the easiest diets to incorporate into your lifestyle, meaning you’ll be more likely to see the results you’re looking for.
Here are some of the tasty options on a paleo diet:
  • Eggs – anyway you like them!
  • Nuts – a great option for snacking throughout the day.
  • Wild Fish – one of the best proteins for weight loss.
  • Fresh Fruit – another tasty snacking option!
  • Leafy Greens – spinach, kale, and arugula are all great choices.
  • Root Vegetables – carrots, beets, and sweet potatoes are great carb options.
  • Mushrooms – these are packed with satisfying taste and a high nutritional value.
  • Meats – try to go with free range organic whenever possible.
  • Fresh Herbs – make sure you include lots of fresh herbs and spices!
  • Fats – avocado, nut oils, and coconut are all healthy sources of fat.
As you can see, the paleo diet is free of grains, so your carbohydrates are coming strictly from vegetables and nuts. If you must include some bread once in a while, make sure you go with an organic, 100% whole grain option. Ideally, flour-free bread made of sprouted grains would be the best option on this diet.
The Paleo Diet – Conclusion
Those are the basics of the paleo diet. Sound good? Trust me, this is one of the most natural and nutritious diet choices. I’m not a big fan of fad diets that restrict your lifestyle and make you miserable. The paleo diet is a fantastic option if you’re trying to lose weight, get fit, or just live a healthier life.


The paleo diet has received a lot of attention lately in the media. But what’s this diet all about? And how can it be of benefit to you?
The paleo diet, short for paleolithic diet, is essentially a return to our caveman roots. It’s a diet that focuses on natural, whole foods like those eaten by our ancestors. Things like wild fish, game meat, nuts, fruits, and leafy greens are all options on the paleo diet.
So what’s so great about the paleo diet?
For starters, the paleo diet doesn’t have any room for processed, packaged, or preserved foods, which means that it’s low in sodium, sugar, and fat. It also doesn’t include any fried or junk food. All of these factors are great for losing weight and contributing to a healthy lifestyle.
Here are some more great benefits of the paleo diet:
  • The increased protein intake helps curb cravings and keep your metabolism in high gear. This is also a great diet for supporting lean muscle mass, so if you weight train, you’ll get all the nutritional support you need.
  • The greater focus on fruits and vegetables means more vitamin support overall. You’ll get more antioxidants and important minerals in your diet.
  • Given the focus on foods like nuts and fish, you’ll increase your intake of essential fatty acids which support weight loss.
  • Carbohydrate cravings are diminished over time because of the low carbohydrate intake. Low carbs also means a more toned look overall!
  • You don’t need to count calories or measure potion sizes on this diet. Frequent meals will leave you feeling more satisfied throughout the day.
Overall, the paleo diet will significantly lower your intake of preservatives and other chemicals that are hard on your body. If you can, you should also be aiming for organic options whenever possible. This further mimics a caveman diet and will lower your intake of potentially harmful 
What can I eat on the paleo diet?
You really have a lot of options on this diet. It’s great for vegetarians and meat-eaters alike, and is probably one of the easiest diets to incorporate into your lifestyle, meaning you’ll be more likely to see the results you’re looking for.
Here are some of the tasty options on a paleo diet:
  • Eggs – anyway you like them!
  • Nuts – a great option for snacking throughout the day.
  • Wild Fish – one of the best proteins for weight loss.
  • Fresh Fruit – another tasty snacking option!
  • Leafy Greens – spinach, kale, and arugula are all great choices.
  • Root Vegetables – carrots, beets, and sweet potatoes are great carb options.
  • Mushrooms – these are packed with satisfying taste and a high nutritional value.
  • Meats – try to go with free range organic whenever possible.
  • Fresh Herbs – make sure you include lots of fresh herbs and spices!
  • Fats – avocado, nut oils, and coconut are all healthy sources of fat.
As you can see, the paleo diet is free of grains, so your carbohydrates are coming strictly from vegetables and nuts. If you must include some bread once in a while, make sure you go with an organic, 100% whole grain option. Ideally, flour-free bread made of sprouted grains would be the best option on this diet.
The Paleo Diet – Conclusion
Those are the basics of the paleo diet. Sound good? Trust me, this is one of the most natural and nutritious diet choices. I’m not a big fan of fad diets that restrict your lifestyle and make you miserable. The paleo diet is a fantastic option if you’re trying to lose weight, get fit, or just live a healthier life.

إقرأ المزيد.. Résumébloggeradsenseo

The paleo diet has received a lot of attention lately in the media. But what’s this diet all about? And how can it be of benefit to you?
The paleo diet, short for paleolithic diet, is essentially a return to our caveman roots. It’s a diet that focuses on natural, whole foods like those eaten by our ancestors. Things like wild fish, game meat, nuts, fruits, and leafy greens are all options on the paleo diet.
So what’s so great about the paleo diet?
For starters, the paleo diet doesn’t have any room for processed, packaged, or preserved foods, which means that it’s low in sodium, sugar, and fat. It also doesn’t include any fried or junk food. All of these factors are great for losing weight and contributing to a healthy lifestyle.
Here are some more great benefits of the paleo diet:
  • The increased protein intake helps curb cravings and keep your metabolism in high gear. This is also a great diet for supporting lean muscle mass, so if you weight train, you’ll get all the nutritional support you need.
  • The greater focus on fruits and vegetables means more vitamin support overall. You’ll get more antioxidants and important minerals in your diet.
  • Given the focus on foods like nuts and fish, you’ll increase your intake of essential fatty acids which support weight loss.
  • Carbohydrate cravings are diminished over time because of the low carbohydrate intake. Low carbs also means a more toned look overall!
  • You don’t need to count calories or measure potion sizes on this diet. Frequent meals will leave you feeling more satisfied throughout the day.
Overall, the paleo diet will significantly lower your intake of preservatives and other chemicals that are hard on your body. If you can, you should also be aiming for organic options whenever possible. This further mimics a caveman diet and will lower your intake of potentially harmful 
What can I eat on the paleo diet?
You really have a lot of options on this diet. It’s great for vegetarians and meat-eaters alike, and is probably one of the easiest diets to incorporate into your lifestyle, meaning you’ll be more likely to see the results you’re looking for.
Here are some of the tasty options on a paleo diet:
  • Eggs – anyway you like them!
  • Nuts – a great option for snacking throughout the day.
  • Wild Fish – one of the best proteins for weight loss.
  • Fresh Fruit – another tasty snacking option!
  • Leafy Greens – spinach, kale, and arugula are all great choices.
  • Root Vegetables – carrots, beets, and sweet potatoes are great carb options.
  • Mushrooms – these are packed with satisfying taste and a high nutritional value.
  • Meats – try to go with free range organic whenever possible.
  • Fresh Herbs – make sure you include lots of fresh herbs and spices!
  • Fats – avocado, nut oils, and coconut are all healthy sources of fat.
As you can see, the paleo diet is free of grains, so your carbohydrates are coming strictly from vegetables and nuts. If you must include some bread once in a while, make sure you go with an organic, 100% whole grain option. Ideally, flour-free bread made of sprouted grains would be the best option on this diet.
The Paleo Diet – Conclusion
Those are the basics of the paleo diet. Sound good? Trust me, this is one of the most natural and nutritious diet choices. I’m not a big fan of fad diets that restrict your lifestyle and make you miserable. The paleo diet is a fantastic option if you’re trying to lose weight, get fit, or just live a healthier life.

Couch Potato Workout


If your couch potato habits are hindering your weight loss and fitness efforts, then this workout is made especially for you!
I totally get it. The couch can be an inviting place, and once the TV is turned on, there’s no telling how many lazy hours await. But in a single hour of TV watching, there are typically 6 commercial breaks lasting 3 minutes each! If you use them to your advantage, you can turn that lazy hour into an opportunity for exercise.
Here’s how…
The Couch Potato Workout
My couch potato workout is geared towards beginners, but it can be used for couch potatoes at all levels of health and fitness. Either way you slice it, this workout offers an opportunity to move your body and get a little closer to your fitness goals.
For each exercise, aim for 10-15 reps or more, until you’ve exhausted your muscles.
Commercial Break #1 – Couch Push-Ups
Facing your couch, get into a push-up position with either your feet or your knees on the floor and your hand shoulder-width apart on the edge of the couch. Engage in a full set of push-ups, bending at your elbows and lowering your chest to the couch before repeating. This one works your chest and triceps.
Commercial Break #2 – Side Couch Crunches
Lie on your left side across your couch with your ankles stacked on top of one another and your knees slightly bent. Holding your right hand behind your head, engage your obliques and bring your right elbow towards your right thigh, and your rib cage towards your hip. Hold for a moment, then repeat and switch sides. This one works your lower back and obliques.
Commercial Break #3 – Couch Squats
Sitting on the edge of your couch, rest your feet on the floor at shoulder-width apart. Without using your arms or upper body, move into a standing position while engaging your legs and butt muscles. Hold your back straight as you lift your body and then lower it back to starting position, before repeating. This one works your legs, butt, and lower back.
Commercial Break #4 – Couch Dips
Sitting on the edge of the couch, place your hands on either side of you, gripping the edge. Extend your legs outward and balance yourself with only your hands on the couch. Bending your elbows, lower yourself as much as possible into a tricep dip. Hold for a moment, lift yourself back to starting position, and repeat. This one works your chest and triceps.
Commercial Break #5 – Couch Crunches with Legs Raised
Lie on the floor in front of the couch with your legs bent and your calves resting on the couch cushion. Engage in crunches by holding your arms crossed over your chest and lifting your chest and shoulders towards the couch. Hold, lower slowly, and repeat, engaging your abs throughout. This one works your core muscles.
Commercial Break #6 – Couch Scissors
Lie on the couch with your back against the cushions. Hold your hands under your butt with palms facing down. Hold both of your legs a few inches above the cushion, engaging your core. Bend your right leg at the hip, holding your knee straight and lifting your foot towards the ceiling perpendicular to your other leg. Hold for a moment, lower slowly, and repeat with your left leg. Alternate between legs. This one works your hamstrings and butt muscles.
The Couch Potato Workout – Final Tips
Working out while watching TV will also keep you out of the kitchen and away from unhealthy snacks! And we all know how bad the couch potato munchies can be.
If you do need a snack, go for something healthy and nutritious like these NOW Almonds. They’re packed full of protein and healthy fats, and they’ll also give your metabolism a major boost!
You can also follow up this couch potato workout with an energizing, muscle-fueling protein shake using Gaspari Nutrition Myofusion and a scoop of NOW Spirulina Powder.



If your couch potato habits are hindering your weight loss and fitness efforts, then this workout is made especially for you!
I totally get it. The couch can be an inviting place, and once the TV is turned on, there’s no telling how many lazy hours await. But in a single hour of TV watching, there are typically 6 commercial breaks lasting 3 minutes each! If you use them to your advantage, you can turn that lazy hour into an opportunity for exercise.
Here’s how…
The Couch Potato Workout
My couch potato workout is geared towards beginners, but it can be used for couch potatoes at all levels of health and fitness. Either way you slice it, this workout offers an opportunity to move your body and get a little closer to your fitness goals.
For each exercise, aim for 10-15 reps or more, until you’ve exhausted your muscles.
Commercial Break #1 – Couch Push-Ups
Facing your couch, get into a push-up position with either your feet or your knees on the floor and your hand shoulder-width apart on the edge of the couch. Engage in a full set of push-ups, bending at your elbows and lowering your chest to the couch before repeating. This one works your chest and triceps.
Commercial Break #2 – Side Couch Crunches
Lie on your left side across your couch with your ankles stacked on top of one another and your knees slightly bent. Holding your right hand behind your head, engage your obliques and bring your right elbow towards your right thigh, and your rib cage towards your hip. Hold for a moment, then repeat and switch sides. This one works your lower back and obliques.
Commercial Break #3 – Couch Squats
Sitting on the edge of your couch, rest your feet on the floor at shoulder-width apart. Without using your arms or upper body, move into a standing position while engaging your legs and butt muscles. Hold your back straight as you lift your body and then lower it back to starting position, before repeating. This one works your legs, butt, and lower back.
Commercial Break #4 – Couch Dips
Sitting on the edge of the couch, place your hands on either side of you, gripping the edge. Extend your legs outward and balance yourself with only your hands on the couch. Bending your elbows, lower yourself as much as possible into a tricep dip. Hold for a moment, lift yourself back to starting position, and repeat. This one works your chest and triceps.
Commercial Break #5 – Couch Crunches with Legs Raised
Lie on the floor in front of the couch with your legs bent and your calves resting on the couch cushion. Engage in crunches by holding your arms crossed over your chest and lifting your chest and shoulders towards the couch. Hold, lower slowly, and repeat, engaging your abs throughout. This one works your core muscles.
Commercial Break #6 – Couch Scissors
Lie on the couch with your back against the cushions. Hold your hands under your butt with palms facing down. Hold both of your legs a few inches above the cushion, engaging your core. Bend your right leg at the hip, holding your knee straight and lifting your foot towards the ceiling perpendicular to your other leg. Hold for a moment, lower slowly, and repeat with your left leg. Alternate between legs. This one works your hamstrings and butt muscles.
The Couch Potato Workout – Final Tips
Working out while watching TV will also keep you out of the kitchen and away from unhealthy snacks! And we all know how bad the couch potato munchies can be.
If you do need a snack, go for something healthy and nutritious like these NOW Almonds. They’re packed full of protein and healthy fats, and they’ll also give your metabolism a major boost!
You can also follow up this couch potato workout with an energizing, muscle-fueling protein shake using Gaspari Nutrition Myofusion and a scoop of NOW Spirulina Powder.


إقرأ المزيد.. Résumébloggeradsenseo

If your couch potato habits are hindering your weight loss and fitness efforts, then this workout is made especially for you!
I totally get it. The couch can be an inviting place, and once the TV is turned on, there’s no telling how many lazy hours await. But in a single hour of TV watching, there are typically 6 commercial breaks lasting 3 minutes each! If you use them to your advantage, you can turn that lazy hour into an opportunity for exercise.
Here’s how…
The Couch Potato Workout
My couch potato workout is geared towards beginners, but it can be used for couch potatoes at all levels of health and fitness. Either way you slice it, this workout offers an opportunity to move your body and get a little closer to your fitness goals.
For each exercise, aim for 10-15 reps or more, until you’ve exhausted your muscles.
Commercial Break #1 – Couch Push-Ups
Facing your couch, get into a push-up position with either your feet or your knees on the floor and your hand shoulder-width apart on the edge of the couch. Engage in a full set of push-ups, bending at your elbows and lowering your chest to the couch before repeating. This one works your chest and triceps.
Commercial Break #2 – Side Couch Crunches
Lie on your left side across your couch with your ankles stacked on top of one another and your knees slightly bent. Holding your right hand behind your head, engage your obliques and bring your right elbow towards your right thigh, and your rib cage towards your hip. Hold for a moment, then repeat and switch sides. This one works your lower back and obliques.
Commercial Break #3 – Couch Squats
Sitting on the edge of your couch, rest your feet on the floor at shoulder-width apart. Without using your arms or upper body, move into a standing position while engaging your legs and butt muscles. Hold your back straight as you lift your body and then lower it back to starting position, before repeating. This one works your legs, butt, and lower back.
Commercial Break #4 – Couch Dips
Sitting on the edge of the couch, place your hands on either side of you, gripping the edge. Extend your legs outward and balance yourself with only your hands on the couch. Bending your elbows, lower yourself as much as possible into a tricep dip. Hold for a moment, lift yourself back to starting position, and repeat. This one works your chest and triceps.
Commercial Break #5 – Couch Crunches with Legs Raised
Lie on the floor in front of the couch with your legs bent and your calves resting on the couch cushion. Engage in crunches by holding your arms crossed over your chest and lifting your chest and shoulders towards the couch. Hold, lower slowly, and repeat, engaging your abs throughout. This one works your core muscles.
Commercial Break #6 – Couch Scissors
Lie on the couch with your back against the cushions. Hold your hands under your butt with palms facing down. Hold both of your legs a few inches above the cushion, engaging your core. Bend your right leg at the hip, holding your knee straight and lifting your foot towards the ceiling perpendicular to your other leg. Hold for a moment, lower slowly, and repeat with your left leg. Alternate between legs. This one works your hamstrings and butt muscles.
The Couch Potato Workout – Final Tips
Working out while watching TV will also keep you out of the kitchen and away from unhealthy snacks! And we all know how bad the couch potato munchies can be.
If you do need a snack, go for something healthy and nutritious like these NOW Almonds. They’re packed full of protein and healthy fats, and they’ll also give your metabolism a major boost!
You can also follow up this couch potato workout with an energizing, muscle-fueling protein shake using Gaspari Nutrition Myofusion and a scoop of NOW Spirulina Powder.


Post Workout Snacks


If you think your workout is an excuse to binge on your favorite fast food, think again.
Post workout nutrition is absolutely key to your success with burning fat and developing lean muscle. In fact, it’s one of the most important time frames to consider when it comes to a healthy, muscle-building diet.
But I get it – it’s not always convenient to eat a full meal right after a hard workout. On top of that, you might not feel up to a lot of eating, even of the healthy sort.
So that’s why it’s important to have the right post workout snacks at your disposal.
Post Workout Snacks – Getting It Right
What should you look for in a good post workout snack? Here are a few things you should keep in mind…
  • First, make sure your post workout snacks don’t have any of the bad stuff, particularly saturated or trans fats. These will just spell disaster for your fitness efforts. They should also be relatively low in sugar, lightly processed, and not coming from a fast food restaurant.
  • Secondly, your post workout snacks should be high in protein, so you can give your muscles the fuel they need after a long hard workout. Muscle growth depends largely on the amount of protein in your diet, so top it up! But don’t give up on carbs altogether – a few healthy carbs help your body digest the protein.
  • Finally, it’s always helpful if your post workout snacks are nutritionally rich and high in vitamins and minerals. Working out depletes your body of many essential vitamins and minerals, so it’s always good to think about them too.
Post Workout Snacks – Some Satisfying Ideas
Here are some great post workout snack ideas, to help you build muscle and recover after a long hard workout!
  • Post Workout Protein Shake – Probably the best snack you can have after a workout is a protein shake, using a high quality protein like Gaspari Nutrition Myofusion. Blend together one scoop of protein, a little water, some almond milk, a banana, and some ice, and you’re good to go!
  • Apple with Peanut Butter – Some apple slices with a tablespoon of peanut butter is a totally satisfying snack, and it’s packed full of the stuff your body needs!
  • Greek Yogurt with Blueberries – Greek yogurt is super high in protein, and blueberries have a ton of healthy antioxidants like Vitamin C. Your muscles will totally get the fuel they need from this post workout snack!
  • Protein Bar – There are a lot of healthy options out there for protein and energy bars, and they’re definitely the most convenient post workout snack you can grab. One of my favorites is this Vega Whole Food Energy Bar, which is made with whole foods and a good source of protein!
  • Open-Face Tuna Sandwich – Mix half a can of tuna with some light mayo, and add it to a piece of whole grain toast or bread. This snack has a tone of protein and healthy carbs to replenish your resources!
  • Mixed Greens Salad with Chicken – Probably one of the healthiest snacks, an organic mixed greens salad with a little olive oil and balsamic vinegar would totally top up your vitamins and minerals. Add some chicken or fish, and you’ve got your protein in there too!
  • Carrots and Hummus – On the lighter side of things, carrots and hummus are another great post workout snack. Vitamin-rich, low in fat, and with healthy vegetable-based protein, you can’t go wrong.
I guarantee these snacks will be a welcome choice for your muscles and your taste buds. But remember, if you’re hungry enough for an entire meal, go for it! Listening to your stomach is important – just keep it healthy!


If you think your workout is an excuse to binge on your favorite fast food, think again.
Post workout nutrition is absolutely key to your success with burning fat and developing lean muscle. In fact, it’s one of the most important time frames to consider when it comes to a healthy, muscle-building diet.
But I get it – it’s not always convenient to eat a full meal right after a hard workout. On top of that, you might not feel up to a lot of eating, even of the healthy sort.
So that’s why it’s important to have the right post workout snacks at your disposal.
Post Workout Snacks – Getting It Right
What should you look for in a good post workout snack? Here are a few things you should keep in mind…
  • First, make sure your post workout snacks don’t have any of the bad stuff, particularly saturated or trans fats. These will just spell disaster for your fitness efforts. They should also be relatively low in sugar, lightly processed, and not coming from a fast food restaurant.
  • Secondly, your post workout snacks should be high in protein, so you can give your muscles the fuel they need after a long hard workout. Muscle growth depends largely on the amount of protein in your diet, so top it up! But don’t give up on carbs altogether – a few healthy carbs help your body digest the protein.
  • Finally, it’s always helpful if your post workout snacks are nutritionally rich and high in vitamins and minerals. Working out depletes your body of many essential vitamins and minerals, so it’s always good to think about them too.
Post Workout Snacks – Some Satisfying Ideas
Here are some great post workout snack ideas, to help you build muscle and recover after a long hard workout!
  • Post Workout Protein Shake – Probably the best snack you can have after a workout is a protein shake, using a high quality protein like Gaspari Nutrition Myofusion. Blend together one scoop of protein, a little water, some almond milk, a banana, and some ice, and you’re good to go!
  • Apple with Peanut Butter – Some apple slices with a tablespoon of peanut butter is a totally satisfying snack, and it’s packed full of the stuff your body needs!
  • Greek Yogurt with Blueberries – Greek yogurt is super high in protein, and blueberries have a ton of healthy antioxidants like Vitamin C. Your muscles will totally get the fuel they need from this post workout snack!
  • Protein Bar – There are a lot of healthy options out there for protein and energy bars, and they’re definitely the most convenient post workout snack you can grab. One of my favorites is this Vega Whole Food Energy Bar, which is made with whole foods and a good source of protein!
  • Open-Face Tuna Sandwich – Mix half a can of tuna with some light mayo, and add it to a piece of whole grain toast or bread. This snack has a tone of protein and healthy carbs to replenish your resources!
  • Mixed Greens Salad with Chicken – Probably one of the healthiest snacks, an organic mixed greens salad with a little olive oil and balsamic vinegar would totally top up your vitamins and minerals. Add some chicken or fish, and you’ve got your protein in there too!
  • Carrots and Hummus – On the lighter side of things, carrots and hummus are another great post workout snack. Vitamin-rich, low in fat, and with healthy vegetable-based protein, you can’t go wrong.
I guarantee these snacks will be a welcome choice for your muscles and your taste buds. But remember, if you’re hungry enough for an entire meal, go for it! Listening to your stomach is important – just keep it healthy!

إقرأ المزيد.. Résumébloggeradsenseo

If you think your workout is an excuse to binge on your favorite fast food, think again.
Post workout nutrition is absolutely key to your success with burning fat and developing lean muscle. In fact, it’s one of the most important time frames to consider when it comes to a healthy, muscle-building diet.
But I get it – it’s not always convenient to eat a full meal right after a hard workout. On top of that, you might not feel up to a lot of eating, even of the healthy sort.
So that’s why it’s important to have the right post workout snacks at your disposal.
Post Workout Snacks – Getting It Right
What should you look for in a good post workout snack? Here are a few things you should keep in mind…
  • First, make sure your post workout snacks don’t have any of the bad stuff, particularly saturated or trans fats. These will just spell disaster for your fitness efforts. They should also be relatively low in sugar, lightly processed, and not coming from a fast food restaurant.
  • Secondly, your post workout snacks should be high in protein, so you can give your muscles the fuel they need after a long hard workout. Muscle growth depends largely on the amount of protein in your diet, so top it up! But don’t give up on carbs altogether – a few healthy carbs help your body digest the protein.
  • Finally, it’s always helpful if your post workout snacks are nutritionally rich and high in vitamins and minerals. Working out depletes your body of many essential vitamins and minerals, so it’s always good to think about them too.
Post Workout Snacks – Some Satisfying Ideas
Here are some great post workout snack ideas, to help you build muscle and recover after a long hard workout!
  • Post Workout Protein Shake – Probably the best snack you can have after a workout is a protein shake, using a high quality protein like Gaspari Nutrition Myofusion. Blend together one scoop of protein, a little water, some almond milk, a banana, and some ice, and you’re good to go!
  • Apple with Peanut Butter – Some apple slices with a tablespoon of peanut butter is a totally satisfying snack, and it’s packed full of the stuff your body needs!
  • Greek Yogurt with Blueberries – Greek yogurt is super high in protein, and blueberries have a ton of healthy antioxidants like Vitamin C. Your muscles will totally get the fuel they need from this post workout snack!
  • Protein Bar – There are a lot of healthy options out there for protein and energy bars, and they’re definitely the most convenient post workout snack you can grab. One of my favorites is this Vega Whole Food Energy Bar, which is made with whole foods and a good source of protein!
  • Open-Face Tuna Sandwich – Mix half a can of tuna with some light mayo, and add it to a piece of whole grain toast or bread. This snack has a tone of protein and healthy carbs to replenish your resources!
  • Mixed Greens Salad with Chicken – Probably one of the healthiest snacks, an organic mixed greens salad with a little olive oil and balsamic vinegar would totally top up your vitamins and minerals. Add some chicken or fish, and you’ve got your protein in there too!
  • Carrots and Hummus – On the lighter side of things, carrots and hummus are another great post workout snack. Vitamin-rich, low in fat, and with healthy vegetable-based protein, you can’t go wrong.
I guarantee these snacks will be a welcome choice for your muscles and your taste buds. But remember, if you’re hungry enough for an entire meal, go for it! Listening to your stomach is important – just keep it healthy!

Best Muscle Building Foods


If building muscle is your primary goal at the gym, then it’s time to start paying closer attention to your diet.
Many beginners are under the impression that weight gain (the good kind) all comes down to lifting heavy weights and enduring hours of excruciating muscle aches. But that’s a really dated image of weight lifting, and not at all reflective of today’s world of fitness.
How Your Body Builds Muscle
Muscles are made up of muscle fibers, which are then broken down into 3 components: sarcomeres (small protein filaments responsible for contraction), myofibrils (chains of sarcomeres that generate the force of contraction), and sarcoplasm (a fluid-like substance that surrounds myofibrils).
When you work out and put stress on your muscles, you are actually putting tiny tears in the myofibrils of your muscles. Your body then responds by increasing human growth hormone output and sending white blood cells to start repairing the damaged muscle tissue, and this is where gains in muscle size are made over time.
Not only does your body repair the damaged muscle tissue, but it also builds new tissue on top of the old. Over time, this leads to an increase in muscle size that becomes visible.
What Your Body Needs to Build Muscle
But here’s the catch. In order to build muscle as efficiently as possible, your body needs calories for energy and protein to build new muscle tissue. This is why it’s important to not only eat a high-calorie diet, but also consume a lot of protein on a regular basis.
It’s estimated that for every pound of body weight, it’s necessary to consume 1 gram of protein in order to make significant gains in muscle density and size.
What this comes down to then, very simply, is a need to shift your dieting focus to protein. You can see why it’s also important to eat a balanced, healthy meal rich in vitamins and minerals. This is particularly important given the role of your immune system in building muscle.
So to get you started, here are my top 10 best muscle building foods…
Best Muscle Building Foods
1. Lean Animal Protein – Whether it’s chicken, turkey, or lean beef, animal protein is one of the best ways to build lean muscle.
2. Eggs – Eggs are a great source of protein, and they’re not nearly as bad for your cholesterol as we used to think!
3. Nuts & Seeds – Full of healthy fats and protein, nuts and seeds are a great muscle building snack.
4. Yogurt – Yogurt is great for your overall health and totally high in protein. Go for non-fat or low-fat options.
5. Legumes – Whether it’s beans or lentils, legumes are an amazing vegetarian source of protein, so add them to your diet whenever you can!
6. Astragalus – Astragalus is a high-protein food source derived from green algae, and it’s super healthy! Check out this NOW Astragalus – it’s a great addition to your smoothies.
7. Avocadoes – Believe it or not, a single avocado contains a whopping 7-9 grams protein!
8. Whey Protein – Whey protein is a serious muscle building food option. Convenient and affordable, I’ve had amazing results from supplementing daily with Gaspari Nutrition Myofusion.
9. Salmon – Of all the muscle building dinners you can cook for yourself, salmon’s the number one choice, hands down.
10. Energy Bars – They’ve had a bit of a bad rap, but new options like these Vega Whole Food Energy Bar are relatively low in fat and totally effective when it comes to supporting muscle growth on the go.


If building muscle is your primary goal at the gym, then it’s time to start paying closer attention to your diet.
Many beginners are under the impression that weight gain (the good kind) all comes down to lifting heavy weights and enduring hours of excruciating muscle aches. But that’s a really dated image of weight lifting, and not at all reflective of today’s world of fitness.
How Your Body Builds Muscle
Muscles are made up of muscle fibers, which are then broken down into 3 components: sarcomeres (small protein filaments responsible for contraction), myofibrils (chains of sarcomeres that generate the force of contraction), and sarcoplasm (a fluid-like substance that surrounds myofibrils).
When you work out and put stress on your muscles, you are actually putting tiny tears in the myofibrils of your muscles. Your body then responds by increasing human growth hormone output and sending white blood cells to start repairing the damaged muscle tissue, and this is where gains in muscle size are made over time.
Not only does your body repair the damaged muscle tissue, but it also builds new tissue on top of the old. Over time, this leads to an increase in muscle size that becomes visible.
What Your Body Needs to Build Muscle
But here’s the catch. In order to build muscle as efficiently as possible, your body needs calories for energy and protein to build new muscle tissue. This is why it’s important to not only eat a high-calorie diet, but also consume a lot of protein on a regular basis.
It’s estimated that for every pound of body weight, it’s necessary to consume 1 gram of protein in order to make significant gains in muscle density and size.
What this comes down to then, very simply, is a need to shift your dieting focus to protein. You can see why it’s also important to eat a balanced, healthy meal rich in vitamins and minerals. This is particularly important given the role of your immune system in building muscle.
So to get you started, here are my top 10 best muscle building foods…
Best Muscle Building Foods
1. Lean Animal Protein – Whether it’s chicken, turkey, or lean beef, animal protein is one of the best ways to build lean muscle.
2. Eggs – Eggs are a great source of protein, and they’re not nearly as bad for your cholesterol as we used to think!
3. Nuts & Seeds – Full of healthy fats and protein, nuts and seeds are a great muscle building snack.
4. Yogurt – Yogurt is great for your overall health and totally high in protein. Go for non-fat or low-fat options.
5. Legumes – Whether it’s beans or lentils, legumes are an amazing vegetarian source of protein, so add them to your diet whenever you can!
6. Astragalus – Astragalus is a high-protein food source derived from green algae, and it’s super healthy! Check out this NOW Astragalus – it’s a great addition to your smoothies.
7. Avocadoes – Believe it or not, a single avocado contains a whopping 7-9 grams protein!
8. Whey Protein – Whey protein is a serious muscle building food option. Convenient and affordable, I’ve had amazing results from supplementing daily with Gaspari Nutrition Myofusion.
9. Salmon – Of all the muscle building dinners you can cook for yourself, salmon’s the number one choice, hands down.
10. Energy Bars – They’ve had a bit of a bad rap, but new options like these Vega Whole Food Energy Bar are relatively low in fat and totally effective when it comes to supporting muscle growth on the go.

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If building muscle is your primary goal at the gym, then it’s time to start paying closer attention to your diet.
Many beginners are under the impression that weight gain (the good kind) all comes down to lifting heavy weights and enduring hours of excruciating muscle aches. But that’s a really dated image of weight lifting, and not at all reflective of today’s world of fitness.
How Your Body Builds Muscle
Muscles are made up of muscle fibers, which are then broken down into 3 components: sarcomeres (small protein filaments responsible for contraction), myofibrils (chains of sarcomeres that generate the force of contraction), and sarcoplasm (a fluid-like substance that surrounds myofibrils).
When you work out and put stress on your muscles, you are actually putting tiny tears in the myofibrils of your muscles. Your body then responds by increasing human growth hormone output and sending white blood cells to start repairing the damaged muscle tissue, and this is where gains in muscle size are made over time.
Not only does your body repair the damaged muscle tissue, but it also builds new tissue on top of the old. Over time, this leads to an increase in muscle size that becomes visible.
What Your Body Needs to Build Muscle
But here’s the catch. In order to build muscle as efficiently as possible, your body needs calories for energy and protein to build new muscle tissue. This is why it’s important to not only eat a high-calorie diet, but also consume a lot of protein on a regular basis.
It’s estimated that for every pound of body weight, it’s necessary to consume 1 gram of protein in order to make significant gains in muscle density and size.
What this comes down to then, very simply, is a need to shift your dieting focus to protein. You can see why it’s also important to eat a balanced, healthy meal rich in vitamins and minerals. This is particularly important given the role of your immune system in building muscle.
So to get you started, here are my top 10 best muscle building foods…
Best Muscle Building Foods
1. Lean Animal Protein – Whether it’s chicken, turkey, or lean beef, animal protein is one of the best ways to build lean muscle.
2. Eggs – Eggs are a great source of protein, and they’re not nearly as bad for your cholesterol as we used to think!
3. Nuts & Seeds – Full of healthy fats and protein, nuts and seeds are a great muscle building snack.
4. Yogurt – Yogurt is great for your overall health and totally high in protein. Go for non-fat or low-fat options.
5. Legumes – Whether it’s beans or lentils, legumes are an amazing vegetarian source of protein, so add them to your diet whenever you can!
6. Astragalus – Astragalus is a high-protein food source derived from green algae, and it’s super healthy! Check out this NOW Astragalus – it’s a great addition to your smoothies.
7. Avocadoes – Believe it or not, a single avocado contains a whopping 7-9 grams protein!
8. Whey Protein – Whey protein is a serious muscle building food option. Convenient and affordable, I’ve had amazing results from supplementing daily with Gaspari Nutrition Myofusion.
9. Salmon – Of all the muscle building dinners you can cook for yourself, salmon’s the number one choice, hands down.
10. Energy Bars – They’ve had a bit of a bad rap, but new options like these Vega Whole Food Energy Bar are relatively low in fat and totally effective when it comes to supporting muscle growth on the go.

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