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5 Facts About Green Tea

If you drink tea because you enjoy the taste, great. But with all the news, studies–and, sometimes lack of research–we wanted to break down the truth about green tea.

1. While green tea is rich in antioxidants, studies have shown that the bottled varieties of tea don’t even come close to the antioxidant levels you’ll find in home-brewed green tea. Researchers found as few as 3 milligrams of flavonoids in premade (bottled) teas, compared with up to 150 milligrams in the kind that is brewed at home. To get the most of your tea, steep it at home for 6-10 minutes, then enjoy it either hot or iced. (This will save you money, too!)

2. It should be noted that green tea extracts and green tea supplements have not been as widely studied as the fresh-brewed beverage itself has been. Most research on the health benefits of tea applies to tea drinking alone. Whether any of these benefits can be achieved by taking a pill or extract, drinking an energy drink with EGCG added, or eating a packaged food product that contains extracts of green tea is questionable. Many of these products contain so little green tea that they’d offer no benefit at all. Others may contain high levels that can be unhealthy (see warnings below). Your best bet is to stick with a fresh-brewed cup of tea and not spend extra on costly functional foods or supplements.

3. Green tea may decrease the absorption of iron and folic acid. Therefore it is best to be drink tea between meals rather than using it as your mealtime beverage. Wait 1-2 hours between eating foods rich in iron and folic acid and drinking tea to maximize your absorption of these nutrients.

4. Research indicates green tea MIGHT be effective for: Improving cholesterol levels, preventing low blood pressure, reducing the risk or preventing the onset of Parkinson’s disease, and preventing cancers of the bladder, esophagus, ovaries and pancreas. However, more research is needed before anyone can say it’s likely to help.

5. Currently, there is not enough evidence or research to say that green tea for sure aids in: Weight loss, Type 2 diabetes prevention,  prostate cancer prevention, breast cancer prevention, lung cancer prevention, or gingivitis. Many times, when you read or hear about the potential benefits of something, it’s because a study’s research is news

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Show All » Gallery » Fitness

Family fitness can be Fun

Have you thought about how great it would be to include your family in your pursuit to exercise more regularly? Family exercise will improve the health of your loved ones, make exercise more fun, and at the same time develop stronger connections between all of you. With a little creativity, you can find a way to make it work for everyone.

How to Start
First, decide what level of participation your family is ready for. If your entire family is committed 100%, you could go as far as setting up a Family Olympics. If it's a struggle to get your family to do anything together, starting out small might be the better option.

You may simply focus on educating each them about the benefits of exercise—in a smart way.

Bombarding them with stats each morning as they come down to breakfast might not be the best option. Put up a healthy living bulletin board in your kitchen (or use the fridge door) with articles and other resources that will help get your point across without having to say much of anything. For example, if one child is an athlete, an article about a successful athlete who commits to fitness could go a long way. Or, post a story about a young person who had trouble focusing at school but started exercising and saw an amazing difference.

You are only limited by your creativity!
 
Here are a few other ideas to get your family focused on fitness:

• Combine exercise and household chores. On small pieces of paper, write down chores and body weight exercises. Throw the papers into a couple of hats and have everyone pick one of each. Maybe Dad gets to clean the bathroom and do a set of squats every few minutes until he is finished, while one of the children is cleaning the kitchen and doing forward lunges, etc—the combinations are endless. Mix it up with yard work, seasonal chores, and even some aerobic components like jumping rope.
  
• Hire a certified personal trainer to design a program for each family member based on their individual needs, and then work out together. If Mom is looking to tone her body and her teenage daughter wants to improve her basketball conditioning, a similar circuit can be set up at home, indoors and outdoors, to achieve both.
  
• Have each family member pick an exercise at the beginning of the week and do as many reps as they can. Then train throughout the week with the goal of improving by the weekend. The family member who has the highest percentage increase is rewarded with something small (but motivating). Keep the focus on the fact that everyone is improving.
  
• Designate one evening as family fitness night. Each week, a different person designs the family workout that you will all do together. Whether it’s swimming, rollerblading, walking, Frisbee golf, or a two-on-two basketball game—everyone gets to do something they enjoy, and your workout will never become dull.
  
• Buy small pieces of equipment to keep around the house. Then make some fitness rules: Exercise during commercials every time you watch TV; stretch before bed each night. Purchase a few inexpensive items (jump rope, resistance bands, stability ball, dumbbells) and rotate them through the house on a daily basis. Treat them as scavenger hung finds-- if you find the jump rope placed in the garage, you have to use it for one minute. Next time you may find it on the porch, or in the basement.
  
• Each week, measure your fitness levels to determine your family’s overall fitness average. Add each person's own calculation of their level of fitness for the week; zero meaning they did nothing, and 7 meaning they exercised daily. Divide the total by the number of family members. Set a goal to average at least a 5 or 6 each week, rewarding the entire family if it's met.

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Show All » Protein » Protein

Things can get a liitle BIG

Obesity: Nature Vs. Nurture

Are there answers to the great obesity debate?

For a long time, there was no question regarding the cause of obesity. It was accepted that people who did not watch what they eat and never got physical exercise were putting themselves at great risk for becoming overweight or obese. And then medical science stepped in, evaluated the various cause of obesity, and found that some people may be genetically disposed to becoming overweight or obese.

So what is the real answer? Is obesity brought on by genetics or what the individual eats and how much exercise he or she gets?

Nature

Much ado has been made recently over the finding of what has been politically incorrectly named the "Fat Gene." Supposed to indicate an individual's likelihood to wind up obese, the fat gene is at once a major scientific breakthrough and the cause of heartbreak for everyone found to have inherited this seeming inescapable fate of obesity.

However, this new finding isn't the only known reason for an individual becoming obese. There are a handful of other conditions that normally lead to an individual gaining weight, often to the point of obesity. One of the most common is hypothyroidism. When the thyroid gland in your neck isn't working properly, your body doesn't make enough of a chemical that helps control the amount of energy it uses. As a result, you don't burn enough calories to maintain a healthy weight, making it easy to become overweight or obese.

Nurture

According to the U.S. Centers for Disease Control and Prevention, obesity comes down to a simple formula: bringing more energy into your body than you're burning off over a long period of time. So when you eat more calories than you burn off during the course of a single day, you may not wind up gaining weight. But do this day after day, month after month, year after year, and you will be on the path to weight gain and potentially obesity. Work hard to burn more calories than you eat, and you should be able to maintain a healthy weight.

Regardless of any conditions that may make someone predisposed to weight gain, with enough work, many are able to maintain control of their weight. In fact, research has found that even individuals with the fat gene are given the upper hand against obesity if they're willing to spend 60 minutes a day exercising, and medication for hypothyroidism helps improve the condition and make exercise more effective.

Together at Last

Though nature and nurture put an individual at risk for becoming obese, the combination is a guaranteed recipe for obesity. So if you find yourself living with a condition that puts you at risk for obesity, the fastest way to gain weight is to ignore your condition, eat whatever you want (whenever you want), and never exercise.

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Show All » Protein » Protein

BIG BREAKFAST

The Big Breakfast Diet

How to lose weight by loving the most important meal of the day.

You know it's the most important meal of the day, but your busy schedule keeps you from getting a good breakfast every morning.

However, one fairly new diet insists that if you make the most important meal of the day the most calorie-laden meal of the day, you may be able to lose weight.

Think it's an idea birthed by the cereal and milk industry? Read on to learn how this early morning diet is supposed to work and whether it can give your body a weight-dropping wake-up call.

Look for 600

The main step of getting into the Big Breakfast Diet is to eat a breakfast with about 600 calories. To make sure your big breakfast goes for the distance, you'll want to fill up on plenty of carbohydrates (Atkins dieters, beware!) and protein. Then, get a move on your day.

According to the folks who praise the Big Breakfast Diet (and those who invented it), eating a substantial breakfast does more than fuel you through the day. It keeps you full until the day is over, effectively keeping you from going after high-calorie snacks that don't do much for your good health. And avoiding temptation is something anyone can appreciate.

Look for Results

So how does the Big Breakfast Diet fare with real people? To find out, researchers grabbed 94 obese women who were physically inactive and an average of 30 years of age. Splitting the women into two groups, the researchers had one group eat a diet low in carbs. On average, these women consumed a little under 1,100 calories a day. The second group ate about 1,250 calories a day, with 600 or so being eaten during breakfast.

The weight-loss results were about the same after four months. In fact, the low-carb group actually lost five more pounds than the Big Breakfasters (28 compared to 23 pounds). But when the ladies went another four months, the Big Breakfast Diet showed that it was a force to be reckoned with. While the low-carb dieters regained an average of 18 of their 28 lost pounds, those who participated in the Big Breakfast Diet lost an additional 16.5 pounds per person.

Look for Application

Now for the big question. Is the Big Breakfast Diet just what your waistline needs to regain its trim shape? It might just be. After all, getting a dense breakfast filled with powerful protein and carbohydrates keeps you moving strong all day and keeps you from munching on those miniature candy bars on the receptionist's desk.

Whether you decide to go Big Breakfast or not, this should serve as a wake-up call if you've been skipping breakfast or treating it as a lesser meal. While you may think avoiding breakfast isn't going to do anything but give your calorie count a shove in the right direction, think again. Having control over your appetite means eating smart, and it starts with a calorie-filled breakfast!

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Show All » Protein » Protein

10 Super Foods

While there is no “quick-fix” or magic solution for weight loss, there are some “super foods” that provide multiple nutrients to your diet, fill you up without excess calories and are easy to include in every-day meals.

These foods will help satisfy dietary guidelines and may even include foods or nutrients that are missing from your diet.

Check out 10 Super Foods below:

1. Low fat or fat-free plain yogurt It’s higher in calcium than some other dairy products and contains other nutrients, including protein and potassium. You can also use it enhance other foods like fruit or dips and you mix almost anything with it!
2. Eggs They are nutritious, versatile, economical and a great source of protein. They contain 12 vitamins and minerals including choline, which is good for brain development and memory.
3. Nuts They have gotten a bad rap because of their higher fat content; however, their protein, heart-healthy fats and fiber are extremely beneficial. Portion control is important to keep in mind with nuts.  No matter what kind of nuts you prefer an ounce will help fill you up.
4. Kiwis A very nutritionally dense fruit. One large kiwi supplies your daily vitamin C requirement. They are also packed with potassium, fiber, vitamin A and E.
5. Quinoa It’s an ancient whole grain that is now readily available in many supermarkets. It’s got 8 grams of protein in 1 cup cooked and 5 grams of fiber. It’s as easy to prepare as rice and can be used in a wide variety of dishes.
6. Beans They are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They’re also a good, low-fat source of protein, carbohydrates, magnesium and potassium. The U.S. Dietary Guidelines recommend 3 cups weekly.
7. Salmon There are great omega-3 fatty acid benefits from salmon like heart health. The American Heart Association recommends eating a fatty fish like salmon twice weekly. Salmon itself is low in calories and is packed with protein. Eat it grilled or baked, it makes no difference.
8. Broccoli A favorite of most people’s and for good reason! It’s available all year long and is rich in vitamin A, C and K, and has plenty of fiber. Eat it raw, lightly steamed, stir-fried, roasted or even grilled.
9. Sweet potatoes They are loaded with vitamin A. Taste the sweetness before you season it and you may be surprised on how much you don’t have to add.
10. Berries Aside from sweet goodness they are full of antioxidants and low in calories. They are also high in water and fiber and will help control blood sugar as well as keep you full longer. Add flavor to any dish or just eat as a snack.

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Show All » Protein » Protein

To Shake or Not to Shake

What Is The Best Time To Have A Protein Shake?

 

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When is the best time to have a protein shake???

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A lot of bodybuilders  and Fitness Athletes  (myself included) consider protein supplements just like any other protein food. So rather than thinking: When should you have a protein shake? Think instead of… When should you consume a high protein meal? The standard athletes diet calls for a high protein meal every 2-3 hours during the day. So if you can consume a solid food high protein meal, great, by all means do that. But if you can’t, then this would be an ideal time to supplement with protein to make up for that high protein meal.

Breakfast…

From my experience of working with literally hundreds of people over the years with regards to nutrition, I can tell you that the most challenging time for most people to consume a high protein meal is with breakfast.

The average person tends to sleep in too late and then they are in a rush to get to work, school, or whatever and they very often skip breakfast all together or they’ll quickly woof down the typical high carb “breakfast foods” (i.e. cereal & milk, toast, bagel, muffin, etc.)

Let’s just say that this is NOT the ideal way to start your day. This stuff is just loading you up with a ton of sugar and starch with very little real nutritional value. High carb breakfast foods like this will spike your insulin levels, easily get stored as bodyfat, and they will also lead to the typical sugar crash a few hours later.

A much healthier and better option for building a lean muscular physique would be to start your day off with a protein shake and some slow digesting carbs such as a bowl of oatmeal. This is still a very quick meal that can be prepared in minutes and it will kick start your day with a good serving of muscle building protein.

Mid-Morning…

For the mid-morning break most people will either run to the vending machine, grab a chocolate bar, go for coffee and donuts, or some other high carb sugar fix. A better option would be to fill up on some protein instead. In cases like this when a quick convenient source of protein is needed, a protein bar can often work great.

Now I’ll admit protein bars are not “perfect” by any means, but they are a heck of a lot better then chocolate bars, chips, and donuts. So packing a couple protein bars in your briefcase or schoolbag can help bridge the gaps between meals and provide you a quick protein source.

Lunch…

When it comes to lunch, most people do “OK” with getting some protein. Most people who brown bag their own lunches will usually include some form of sandwich with meat on it (i.e. tuna, roast beef, chicken, etc.) While this is still a relatively small serving of protein, it’s better than nothing. But you could jack up your protein intake with lunch by including a protein shake mixed up in a shaker bottle and taken with you to work or school.

After Workouts…

Another critical time for consuming protein supplements is right after a hard weight training workout. This is when your muscles are depleted and could really use the fast digesting protein found in a protein shake to help aid with growth and recovery.

So taking a protein shake with you to the gym (often referred to as a “Post Workout Shake”) and having it after your workouts would be another fantastic time to consume protein supplements.

Dinner…

When it comes to dinner most folks tend to do pretty good here. In fact this would be the meal where the average person consumes the majority of their daily protein intake. When I ask guys what they eat for dinner the typical answer I’ll get is:

“What ever the wife cooks…”
Or:
“What ever mom cooks…”

But luckily, most of our wives and mums tend to cook up a solid “meat and potatoes” type of meal for dinner so generally your protein intake is covered for this one.

Before Bed…

After dinner / before bed is another time with most people tend to get slack with their protein intake. Again the average Joe is going to probably be kicking back on the couch watching TV… Or maybe he will be sitting at his computer reading an article on www.ringside-gym.co.uk about protein… who knows

And when he gets the munchies he will often reach for typical high carb snack foods like chips, cookies, crackers, etc. Now again I don’t need to tell you that this is just an insulin spiking, fat storing nightmare, especially when eaten prior to going to bed.

A good alternative here would be to consume a high protein snack instead. Below are some of my favorite tasty high protein snacks to have in the evening before bed:

• 1 cup of plain yogurt mixed up with a scoop of protein powder. This mixes up like a creamy pudding.
• 1 cup of cottage cheese mixed with a scoop of protein powder. Kind of similar to the yogurt pudding, but you get the curds from the cottage cheese in there.
• High protein blender smoothie. Mix up 1 cup of pasteurized egg whites, 1 scoop of protein powder, add in frozen strawberries, blueberries, etc. and blend it up to make a nice high protein smoothie.

Ok, so now you know the best times to have a protein shake. In my next post I’m going to cover the different kinds of protein powders that are available and which ones are the best for building muscle, without breaking your bank account.

Stay Tuned For That…

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Show All » 6 pack Abs » Gym Workouts

GET REAL

Weight Loss Facts & Tips

Weight loss Pills, Fat Burning Pills, Appetite Suppressant Pills & Diet Pills

This is a topic we can spend hours discussing.  Many people swear by these dangerous weight loss and fat reductions techniques, replacing their multi vitamin in the morning with the dangerous and over marketed diet pill.  These are a dangerous expensive short term solution, weather its an additive to your drink or a pill you swallow they are being marketed in so many forms. These weight loss choices are not tested for safety the way prescription drugs are.  They should be avoided at all costs.

• They can cause serious side effects including irregular heart beat, tremors and hallucinations.
   

• Diet pills can cause mood swings, chest pains, headaches, seizures, insomnia, blurred vision and vomiting.
   

• They can also cause heart attacks and in extreme circumstances, death. The drugs work by stimulating the nervous system, mimicking the natural effect of adrenalin, increasing the heart rate and suppressing the appetite.
   

The Truth about Low Fat Diets & Foods

Although it is important to limit your fats especially "unhealthy" type fats such as Saturated and Trans Fats as a single gram of fat contains more then double the amount of calories of a gram of protein or carbohydrate.

All too often, people make the mistake of thinking that since they are eating low fat foods, they can have as much as they want, which simply isn’t the case. Daily calorie goals that are regularly exceeded will cause weight gain. The fact is too many calories no matter if the source is high or low in fat will add pounds  Another important point to consider on any weight loss routine is cutting all fats out is a bad idea. 

Essential fatty acids are a vital part of any diet or weight loss program and should be consumed at least three or so times a week. The body needs dietary fats which are found in all foods to be able to absorb nutrients like vitamins and minerals. Vitamins like A, D, E and K are all absorbed by fat and absolutely mandatory when it comes to body function abilities.

Weight Loss with Special Expensive Foods

Many diet programs on the market offer diets with fantastic promises however there is one catch, they offer these weight loss results as long as you purchase special prepackaged foods from them.  You shouldn't be eating Dinner in the shape of a chocolate bar that costs several times the price!  These weight loss programs are marketing giants in place to have you purchasing foods from them on a regular basis.  On top of the expensive diet foods you must purchase they offer slow and weight loss results to have you purchasing from them as long as possible.

Why You Are Over Weight

You are most likely overweight for very simple reasons;   Not because you aren't going to a gym or running 5 miles per day.  Your eating patterns are wrong, and you are eating the wrong types of calories per meal.

The food you eat is more powerful than any weight loss pill, gimmick, or work out routine, because the food that you eat can either make you thin or obese.  You do not become overweight from lack of exercise.  You become overweight because you are eating the wrong foods at the wrong times that most diets do not identify.

By following the simple program I have put together, I will show you how to lose those stubborn pounds you have put on through the years for whatever reason.  This program is a simple to follow, balanced diet program which includes common but specific foods you can find at any local grocery store.

This program cost £40, and is only for RSG Fitness members.

If you have a membership to the gym,then great news you can purchase it in the next few days. But if you are not a memeber ...BAD LUCK!  I am only  giving Full gym members the oppertunity to purchase a copy.

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Show All » Weight Training » Bench Press

Top Training Tips

15 Top gym mistakes

Even experienced pros make mistakes in the gym. But you don't have to with our comprehensive guide of what not to do

	Change your programme after four to six weeks, otherwise you get into a pattern and you stop producing results because your body has hit a plateau

You may be new to the gym, or you may have been going for years, but there are some mistakes that even seasoned trainers make again and again. If you’ve reached a plateau in your training or you’re not getting to where you want to be fast enough, there’s a good chance that you’re making at least one of these mistakes.

Maxim has recruited Lee Archer, personal trainer and director at Pro Fitness in Bristol, to help you avoid the many pitfalls that are waiting to trap unwary gym-goers.

1 You always stick to the same workout
We all tend to repeat the things we like doing, so it’s no wonder that once we find a workout that suits us we stick to it. Archer advises against this. ‘Change your programme after four to six weeks, otherwise you get into a pattern and you stop producing results because your body has hit a plateau,’ he says. As well as changing your workout, you can mix it up by cross training – try a circuit or kickboxing class once a week.

2 You copy the hardcore gym members
It’s easy to think that to get as ripped as the guy in your gym who wows all the female instructors with one-armed press-ups, you have simply to follow his lead. ‘People see someone lifting a heavier weight or using a certain technique and rather than ask them what they’re up to they just copy them,’ says Archer. The problem is that without knowing what someone else’s fitness aims are, copying them could land you with unexpected results or an injury. ‘The best solution is to read magazines and do your homework before you hit the gym. Be careful who you take advice from, because some fitness instructors are not highly qualified and won’t necessarily know what is best for you.’

3 You go every day
You may be someone who can’t do anything by halves, but working out every day is not sustainable – either physically or mentally. ‘If you go every day you won’t be able to maintain a useful intensity and you’ll get bored,’ says Archer. ‘It becomes a chore and you’ll start missing sessions, beating yourself up about it and losing motivation.’ Incorporate proper rest days into your schedule. ‘Take the dog for a walk, or go to the gym but use the sauna and Jacuzzi to chill out,’ he suggests.

4 You use the gym for socialising
Go to your gym often enough and it starts to feel like a second home. This is a dangerous moment. ‘For a lot of people who go every day it becomes their social life,’ says Archer. ‘They chat for half an hour and their training suffers, then they go to the restaurant afterwards and suddenly they’re at the gym every night – but how much work are they actually doing?’ So get your priorities right. The gym is there to burn calories and get you fit and looking good.

5 You exercise aimlessly
Exercise is enjoyable for its own sake. But once the high of bashing out monster reps on the bench press wears off it can seem a bit pointless. Keep short-term and long-term goals in mind to keep you motivated, and chart your progress. ‘A short-term goal might be to improve your treadmill speed by a notch. It’s a good way to keep yourself working towards your long-term goal,’ says Archer. ‘If you can’t think of a long-term goal, it’s the gym staff’s job to help you find one.’

6 You only train on your own
Single-minded focus is commendable, but all top athletes use training partners to keep them going and push them to the next level of performance. ‘Ideally you want someone who’s got the same goals as you and whose strength and fitness levels are just a bit better than yours,’ says Archer. ‘You’ll be pushed in every session and each will make sure the other goes to the gym.’

7 You never take a break
Slavishly following a workout plan for a whole year is likely to lead to burnout. ‘If your training is getting stale and you’re not getting anywhere, take a break – but do it properly and have a couple of weeks off,’ says Archer. ‘It gives you what you need for a total recovery of your body and your mind, because boredom is the biggest killer. If you go on holiday, you don’t have to pack running shoes. Treat it as a way to reward yourself and help you reach your goals.’

8 You beat yourself up when you have a bad session
Even the most motivated and energetic gym-goer can have a really crap training session. There’s often no real reason: your body just isn’t up for it. Don’t imagine that you’re going backwards. ‘Sometimes you don’t feel great, but just being there is enough,’ says Archer. ‘People who are hard on themselves and start to feel negative about it tend to eventually stop going to the gym altogether.’

9 You confuse a tired brain with a tired body
A tough day at the office leaves you shattered and in no mood for the gym, so you go home and try to get an early night but end up with a bout of insomnia. If that sounds familiar, you may need to separate mental and physical fatigue. ‘People think they’re tired when all they’ve done is sit at their computers. Their brain is knackered but their body is keyed-up and ready for exercise,’ says Archer. ‘By going to the gym, you’ll get your energy levels surging and de-stress yourself in the process.’

10 You work through colds
It’s often said that if you exercise when you have the beginnings of a cold, you’ll work it out of your system. This is nonsense. ‘When you train you weaken your immune system because you ask it to repair the muscles you’ve damaged in order for them to get stronger,’ says Archer. ‘If you’ve got a cold already, lowering the immune system is going to bring that cold on even more.’ If you’re feeling ill, eat well and take two days off to recover so you’re fully fit to begin training again.

11 You stick to the machines
You’ve reached a plateau and are struggling to move that pin on to heavier weights on your favourite machine. But your body knows its limits better than you do and has shut down growth in the muscle group you’re targeting because its supporting stabilising muscles aren’t strong enough. The best way to work stabilisers and make your other muscles work harder at the same time is to replace the weight machine with dumb-bells. ‘You can get a lot more from dumb-bells because their movement is not restricted and they work both sides equally,’ says Archer.

12 You don’t warm up specifically
Running on a treadmill for ten minutes won’t warm you up for a set of chin-ups. ‘Try matching the warm-up to the muscle group – rowing is good for the upper body. Then do two light sets of 12-15 reps before you do your work sets,’ says Archer. ‘The same applies to cardio workouts. Warm up at 30-60 per cent of race pace.’

13 You don’t time your rests between sets
Between sets, you wander around or sit staring into space until you sense that the guy waiting for your station is getting wound up and you launch into the next set. This is likely to sabotage your workout. ‘Your recovery time is important when looking at how much you are going to be able to lift later on,’ says Archer. ‘Too short a rest and your muscles won’t have recovered; too long and you won’t get the benefit.’ Wear a stopwatch and don’t be intimidated into starting your next set too early.

14 You only ever use heavy weights to build muscle
When you hit the weights room, you always lift the heaviest weight possible. This may limit your growth because you’ll hit your muscles in a very predictable way, and it’s hard to control large weights precisely. ‘Now and then, go light and do extra reps with a greater range of motion. People don’t always lock out on biceps curls, for instance, and you can end up with short biceps. If you go heavy you have to make sure that your technique is spot-on first,’ says Archer.

15 You do too many workouts
You hammer yourself into the ground with weights and cardio training until you end up breaking down your body faster than it can repair itself. ‘When I train my clients I go for three or four sessions in the gym a week with three days off within that,’ says Archer. ‘When you rest is when you grow, and people don’t realise how long they have to rest. Listen to your body and if a muscle is aching don’t work it until it stops.’

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Show All » Fitness » 10 ways to Burn 200 Calories

10 ways to trick your body into fat loss

Try these tricks if you want to loose some of the excess weight you may have. Some are simple ones you can start right now!

Drink more water. Water keeps you hydrated which keeps your immune system under control.

Eat a lot less sugar. Sugar is stored as fat if nothing is done about it like exercising. So if you're not exercising, stay away from that sugar!

Lower your caloric intake. Calories should be consumed if you are able to burn them off by exercising. If you don't then you might gain some weight because the calories have to go somewhere.

Start a weight training program. This one is probably obvious. We all know that we need to exercise to burn fat. This is the best way to do it. Not weight loss pills or other drugs. Exercise is your answer to fat loss. Exercise 3-4 times per week.

Use steps. Whenever you see an opportunity to use an elevator, go look for the stairs. This will speed up your heart rate.

Watch what you eat. Take a look at the nutrition facts label on the back of everything you eat. Count out your calories so not to exceed your limit per day.

Don't believe everything you hear. This means the infomercials and magazine ads that tell you how to loose weight. Those ads are all about the money. These people don't care if their product works or not. Some of them also might put you in danger if it involves weight loss pills or other drugs used for weight loss.

Cut back on fats. There are good and bad fats. The bad ones are what I am referring to here. That means cut back on the French fries, red meat and greasy fried foods.

Eat more. This sounds weird, I know, but its true. Normally people will eat 3 large meals per day; breakfast lunch and dinner. That's not including all the junk food you eat between those meals. I am saying that you should eat 5-6 smaller meals per day. However you have to keep the meals healthy. This will prevent you from reaching for satisfying junk food snacks in between. This will also give a boost to your metabolism.

Low carbs, high protein. Some think that they should cut carbs altogether but you cant do that because carbs give you a good source of energy your body needs. Just make sure you are eating the healthy kind of carbs that are found in potatoes, vegetables, and pasta.

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Energy Tips

Tips To Boost Your Energy Levels

Maintaining a high level of energy on a day to day basis tends to be one of the biggest things that people struggle with. If you've ever let yourself skip a workout due to your not having enough energy, these tips are for you.

By making small changes to your everyday lifestyle you can maximize the amount of energy you have on a day to day basis, increasing the results you'll see from your workouts along the way.

Here are the main tips you should know.

Don't Cut All Carbohydrates

The biggest change you can make right now if you're struggling with energy levels is getting off a low carb diet, if you're on one. While low carbohydrate diets do tend to help you lose weight, when carried out for longer periods of time, they will severely impact energy levels.

If you've been on a low carbohydrate diet for longer than three months, it's time for a break. If you aren't on a low carbohydrate diet, then you might want to have a look over your current diet and ensure that the carbohydrates you are taking in are coming from a good source.

Eat More Regularly

You've heard before that eating more frequently throughout the day will help speed your metabolism. Potentially more important than that, eating more regularly will also help to control your energy levels, preventing high energy spikes followed by energy lows. It's when you go for hours without eating that your blood sugar levels tend to drop, causing you to feel light-headed, weak, and tired.

Drink More Water

The third thing you can do to boost your energy levels is to make a consistent effort to be drinking more water. Even as little as one to two percent dehydration can make a huge impact on how you feel on a day to day basis, so this is really a very simple way to maximize your energy levels effectively.

Aim to drink at least nine glasses of water a day (one for extra assurance) and then more if you're exercising, especially during the summer months.

Swap Soda With Green Tea

If you're a big soda drinker, you might want to consider swapping your usual soda for a green tea instead. Green tea will also provide some caffeine which will give you a boost in energy levels, as well as it'll also provide your body with a host of antioxidants to ensure it's functioning optimally.

When you're immune system is spending energy trying to repair everyday damages, that's energy that you won't have for your workouts, decreasing how you're going to feel during those sessions.

Ensure You Are Getting Enough Rest

Finally, you'll want to ensure you're getting enough rest. While you do want to consistently be pushing yourself with your workouts so you are making progress, there is definitely pushing a little too hard.

You should always aim for at least one day off during the week, as well as have one or two days where you're exercising at a reduced intensity. This will prevent you from starting to overtrain, which really kills your energy level.

So, be sure you keep these tips in mind. Making use of them on a regular basis will be your best defense against an energy slump.

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