Thursday, August 2, 2018

How Clean Are You On The Inside?


In today's age and world, being slim, shapely, possessing ripped abdominal muscles and toned arms seems to be the aim of a vast majority of the people you see spending tons of hours working out at gyms.

These same people spend loads of money on the new weight-loss pill or supplement guaranteed to make you eat less and increase your metabolism...' and in spite of whatever side effects the product may contain, the average Joe, still thinks this quick fix will be worth the risk.

In truth, some of these people have luck with these efforts, and yes they possess the ever so ripped and toned muscles we as a society admire so much. However, the fact that needs to be accepted and pondered upon thoroughly is: Whatever is not built on a proper foundation will eventually crumble!

Most fitness experts will tell you that bodybuilders atrophy will wear down prematurely sooner or later, because these muscles that were blown up with unnatural substances have a tendency to pretty much deflate. Moreover, ripped muscles and demonstrated feats of strength DO NOT depict proper and optimal health.

There is a saying that is known to every culture which goes like this: you are what you eat...What you eat plays arguably the most important role on your overall health and fitness, thus PROPER DIET should be the most important factor for any and every person seeking better health.

What then should one eat? In a nut-shell: yes as boring as it may sound- Fruits and Vegetables.
These substances possess the abilities to not only provide the necessary fuel needed for day to day activities, but play important and vital roles in the following:

1. Providing the alkaline reserves in the body for balancing chemical metabolism within.

2. Cleansing the digestive and excretory tract as they act as the much needed intestinal broom to sweep these 'pipes' (as you may call them) clean to function properly in their duties of nourishing and cleansing the body.

3. Keeping the body fit, trim and in shape WITHOUT the unwanted side effects of toxic and artificial substances such as pills and supplements. Sure, it is a great feeling to be able to see the awesome cuts in your abs and arms when you look in the mirror, but feeling good on the inside as well and knowing that you are thoroughly cleansed internally should be of just as much importance as getting ripped.

As I stated in one of my previous articles, a quick and sure-fire method of attaining internal cleanliness and the added bonus of healthy weight-loss will be to undergo a fast.

There are several methods of this tried and true method of healing and although it is covered to a degree in the free resources section of my website, you can always do some research on this radical; yet extremely effective method of internal purification and weight loss.

In conclusion, the cleaner you are on the inside and the freer you are of toxicity the quicker you can and will attain your goal of being in shape.




This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment. Results may vary by each individual while working out, or utilizing any of the products mentioned in this article.

Saturday, July 7, 2018

The Dirty Truth On How To Get Ripped!

Summer is HERE, and the time has come to kick back and relax under the sun. It's time for the beach days, barbecues, pool parties, and for any serious gym goer these activities also mean one thing: it's time for the shirts to come off and to showcase that rock-solid physique they've been working on all year. No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into get ripped mode baby!

For many of us we want to know how do they usually go about this?

ANSWER: They lighten up the weights and perform higher reps. 

This has always been a widely accepted method of cutting down and if you ask most trainers in the gym they will tell you that heavy weights bulk up the muscle and lighter weights define the muscles.

Do you want to know the reality behind the light weight and high reps method of obtaining a ripped and defined physique?

It is completely, totally and utterly DEAD WRONG.

It couldn't be farther from the truth. In fact, there is no logical basis for this way of training whatsoever, and whoever dreamt up this downright ridiculous way of thinking has caused the vast majority of lifters to waste their time and impede their progress in the gym.

Let me clear this up once and for all: you CANNOT spot reduce. In other words, it is physically impossible to target fat loss from a specific area on your body. Performing bench presses with light resistance and high repetitions will not magically burn fat off of your chest or cause it to appear harder and more defined.

Every single time you wrap your hands around a barbell, dumbbell or cable, your goal is to stimulate as much muscle growth as you possibly can. There are no special, secret weightlifting exercises that will define your muscles or cause them to become more ripped.

Training with weights builds muscle mass, end of story!

So how exactly do you define a muscle?

The only way to define a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet.

You should lower your overall caloric intake to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state. Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

2) Perform proper cardio workouts.

Let go of the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your body fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity. These types of workouts will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts.

That's all there is to it, folks. Take the notion of light weight and higher reps and throw it right out the window, down the street and around the corner. Following this misguided method will only cause you to lose muscle mass and strength, and will not assist you in burning fat or defining your physique.

All you need to do to mold those rock-solid muscles for the summer time is this:

1) Train with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

End of story.

I'll see you at the beach!

Coach "O"

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Friday, July 6, 2018

Reduce Your Cortisol To Lose Weight


It is now known that stress can actually cause you to stop losing weight especially around your middle section.  Stress can cause your body to secrete high levels of a hormone known as cortisol into your bloodstream, because of your body's "flight or fight" response to stress.  Stress can be either psychological (mental and emotional) or physical.

Cortisol is secreted by the adrenal glands and is actually important for the regulation of blood pressure, the immune system and many other functions.  Cortisol can be good in small amounts but high levels can lead to an increase of abdominal fat, which can lead to heart attacks, strokes and can also increase your bad cholesterol levels and decrease your good cholesterol levels.

High levels of cortisol may also decrease your bone density, leading to osteoporosis and loss of muscle tissue, which will also slow down your metabolic rate, and increase your blood pressure along with giving you other problems.

Each of us reacts differently to stress; some of us will produce more cortisol, due to a particular stress while others will produce less.  It has been found that those of you that produce more cortisol will actually eat more food as well, in particular carbohydrates.

To combat producing too much cortisol, learn ways to relax and change your lifestyle. A good way to do this is through relaxation, which can be achieved in a number of ways either by exercising, mediation, yoga or breathing.

One of the easiest and simplest ways is breathing.  This is done by gently breathing in through the nose, while expanding your abdomen and then gently expelling the air through your nose, while pulling in your abdomen at the same time. After several breaths in and out you should start to feel yourself relax.  You need to practice doing this exercise a few minutes a day to start with, while building up to five minutes in the end.  You can also practice this when you are feeling stressed or when things are getting the best of you.  Just a few minutes can slow your body down and help it to feel relax.

Life style changes can be like changing your eating habits for a healthier diet, getting enough sleep, or even organizing your time more efficiently so that you do not feel so stressed.  Also looking after your body will help your body to cope with stresses that you come across during your day.

So if you are exercising frequently and eating properly but still not losing any weight especially from around the middle then maybe you are suffering from high levels of cortisol caused by stress.  If this is the case, try looking at ways to solve the problem and hopefully you will see a difference in your weight and around your middle.


This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.