Supplements... what to use?

There is way too much push for supplements these days promising results such as '10 lbs lean mass gain in 8 weeks' or 'get shredded fast' blah blah; you know all the hype.... I've been doing this for just about 8 years now and have tried most supplements, especially fat burners lol. There are a select few that I have tested and do work for me BUT, they are not going to make the difference between getting shredded and not getting shredded... they are just an aid to maybe shed a few weeks off the end result over 3 to 4 months. So in the big scheme of things... they are way way overrated! Ill show you how to save your coin...

Common Diet Mistakes

#1. You don't feed the muscle, skinny fat is the result.
Feeding the muscle is critical in dieting down and keeping the weight off. If you drop your calories too much or don't eat for muscle preservation you will end up wasting muscle and crash your metabolism. I've seen this happen too many times; sometimes people get the weight off but it's unsustainable in the long term. They end up

Yummy Metabolism Boosting Recipes

Pork with mustard cream sauce

Ingredients

4 pork steaks

1 tablespoon olive oil

2 tablespoons of beef stock

3 tablespoons Greek yogurt

3 tablespoons Dijon mustard

Method

• Heat the oil in a skillet over medium heat.
• Saute the chops until it’s browned on both sides and cooked through. Remove from skillet and set aside.
• In a bowl, mix broth, Greek yogurt and mustard.
• Stir in the mustard cream, and cook for a minute or two (needs to blend with the pork juices).
• Pour over the chop and serve....

Finding Your Carb Threshold... How?

This is one of the key elements to staying lean, it does take time to figure out but well worth the journey because in the long run, you'll be spending much much less time dieting and more time enjoying food and life. How do you figure this out? It's really pretty easy...

Why Do Most Diets Fail?

If you're currently dieting, you might be doing well you might not. According to studies only about 20% of people that diet are able to reach goals and sustain that idea weight. So, why do most people fail? Because their missing 7 crucial points:

Beginner Diet Advice, short and sweet.

If you're a beginner and new to all this overwhelming information available on the internet all you need to remember is it's simply calorie expenditure. So calories in... calories out. You simply need to eat below your caloric maintenance with smart food choices which Ill get to. There are advanced diets out there which are more targeted for removing stubborn fat (alpha-receptors) when you're quite lean with visible abs, however using them too early can be quite unproductive. They need to be applied at the very last stage. So to keep things simple, Ill just talk about what you the beginner dieter needs to do to get to that stage.

Now, first and foremost... FORGET all the fad diets, their not needed and some are plain nuts! If this diet for you is to be successful it quite simply has to me a "MUST". You MUST want it! There is no excuses...

Carbs, their good!

Over the last eight years I've pretty much done all diets known to man is some version. The hardest was undoubtedly keto and in a close second... low carb. Carbohydrates have gotten a really bad image over the last decade or so and undeserving in my opinion. However, don't get me wrong, reducing carbs can help accelerate fat loss for short periods during fat loss diets. I just do it differently...

Pure motivation!

Success, how?

For me there are 5 key aspects to any success whether it's business, health or relationships and it's really a road to self discovery. I used to read a lot of stories about 'secret to my success' and I thought all you needed was luck. That's not the case, well not for me. I consider myself very successful in all aspects of my life, what I found that got me there was a few simple rules and a lot of hard work.


Hard working:
This is the most important point, you must be hard working with an 'I CAN' attitude...

Boost your Metabolism: Naturally

I really don't believe in all the off the shelf 'Metabolism Boosters'. I've found through food, spices/teas and exercise their not needed, in fact they don't even compare, and with all the added health benefits you get through foods etc, it's a winning combination for anti cancer, good health and longevity.

When trying to speed up your metabolism you should always try and follow the following rules:

Protein:
You should always eat protein, whole protein (not shakes) raises the metabolism by causing the body to expend a high amount of calories simply breaking it down. Protein is also essential if you're aiming for maximum fat loss because it's the one tissue that will literally save your muscle cells...

So, you're a beginner

First and foremost, if you're a beginner you need to look at technique, flexibility issues and imbalances because I know my own muscle imbalances and inflexibility issues lead to injuries, I've had shoulder surgery and lower back problems. Don't take this issue lightly. Seek out a trainer that can pinpoint these issues before they take you out of training either temporarily or permanent.

I really do think to build decent size you need a solid strength base, the more weight you can move without a tendon bounce and good form the greater potential you'll have in gaining size faster without being disappointed. A beginner with size as a focus will fail without a good strength base, so do yourself a favor and do your time under the bar using good form and following a strength routine. Doesn't really matter what one, there is no magic routine just progressing.

To me, a beginner is someone that has been either lifting a year or less, or someone that has potentially been lifting many years and has failed to achieve results...

Better insulin sensitivity tip.

I've always found it helpful to understand bio-mechanics making everything all fit together, here is an interesting vid on insulin and GLUT4. GLUT4 is particularly interesting for active people, moreover weight lifters because it's responsible for glycogen storage whether into muscle or adipose (fat) tissue. Let the following vid illustrate this.

Ill also talk a little on carbohydrate metabolism, which begins with digestion in the small intestine where monosaccharides are absorbed into the bloodstream. Blood sugar concentrations are controlled by three hormones: insulin, glucagon, and epinephrine. If the concentration of glucose in the blood is too high, insulin is secreted by the pancreas. Insulin stimulates the transfer of glucose into the cells, especially in the liver and muscles, although other organs are also able to metabolize glucose.

In the liver and muscles, most of the glucose is changed into glycogen by the process of glycogenesis (anabolism). Glycogen is stored in the liver and muscles until needed at some later time when glucose levels are low. If blood glucose levels are low, then eqinephrine and glucogon hormones are secreted to stimulate the conversion of glycogen to glucose...