Weight Loss And Fitness Blog

  Clean Eater: “IIFYM is all about eating junk food.” Strict Meal Plan Dieter: “IIFYM diet isn’t as good as a meal plan.” Let us ask you a question… Are you tired of hearing the above statements? Are you sick and tired of hearing that an IIFYM diet is poor for your overall health? I know we are. You usually tend to see this from those that look at nutrition with a black and white mindset (1). Or From those that favor and have an emotional attachment to another nutrition concept such as: Intermittent Fasting Clean eating Paleo Keto diet Eating cardboard diet 😉 What’s frustrating about this is nutrition shouldn’t be looked at as good or bad or right or wrong or one diet is “better” or “best.” The way nutrition should be looked at is what we call “conceptual integration.” Taking concepts from different diets and integrating them together to fit your lifestyle, goals, preferences, and ultimately increasing adherence and consistency which thus produces results. But, thi

Getting in an back work out in your home might appear to be a challenge if you don’t have a pull-up bar or other costly home workout equipment. Bring your arms back to the starting place. I am maintaining a puffed out chest, retracted shoulder blades and am trying to pull” with my elbows – however I don’t seem to be getting results. As a result, you’re boost muscle fiber recruitment for the remainder of your workout and farmer’s carries even better for muscle growth. The best back exercises call for a pull, as you see. This can be a advanced workout for muscle size and strength. Beginner modification: Move the arms just so that they’re even with your shoulders and then return to the first starting position. Shouldn’t have a pull yet, however you’d love to get started as soon as you can, it is OK. Just pick a No equipment required” workout from above   and stick with it provided that you can not manage a pub. Toward the end of your routine for places of 10-12 or 8-10: Do this workou

  These two diets are growing in popularity, so much so, that the mainstream is now picking up on them. Especially the keto diet which continues to gain steam. Whereas flexible dieting (IIFYM) is still building a notable audience. Yet, the main principles of each one have existed for quite some time. Flexible dieting is based on macronutrient ratios which bodybuilders and fitness professionals have been using for two decades at least. While the keto diet is relatable to the Atkins diet and although many contests this. They are eerily similar, and although this is watering these two approaches down. It’s important to understand that we are merely refining these diets, making them more sustainable. With that said, here is how the two diets stack up against one another. Which is more useful for your lifestyle? What is Flexible Dieting? Flexible dieting is a relatively new nutrition concept, which focuses on tracking the macronutrient composition of foods in order to achieve one’s de

  Picture this…You just ended your 28-week contest prep diet or 16-week vacation dieting phase. Your daily protein intake is through the roof, you are sick and tired of sucking down protein shakes, your jaw is exhausted from chewing animal protein sources, and you are fed up with the extra money being spent on protein sources. We all know by now that a higher daily protein intake during a calorie deficit has its benefits, there’s no arguing this (1). What if we told you it may be worth experimenting with a higher protein diet during the offseason? In this article, we will look into the protein overfeeding research, see some of the pros and cons to a higher daily protein diet during the offseason, and give you some practical applications that you can implement right after finishing this article. (Side Note: a good tool to track your daily protein intake is with the IIFYM flexible dieting calculator ) Get your protein shakes ready! What’s Protein Overfeeding and Why Should You Ca

  As someone who believes it’s difficult to put a price tag on good health, I’m still price conscious when shopping for supplements. I don’t buy into the hype and I’m not about to spend money on something that does not have science backing it. With that being said, IIFYM.com isn’t your source for pushing supplements—in fact, most of the time we try to teach you how to get nutrients from your diet alone. However, there are a few key supplements that we believe are truly beneficial. But, proper nutrition should be at the forefront of your mind at all times. If you aren’t sure where to even begin with your nutrition, don’t worry. The IIFYM.com website is a wealth of information and even includes calculators to help put you in the driver’s seat when it comes to taking ahold of your health. In the spirit of helping you maintain and improve your health, I went out in search for the best fish oil supplement for the price. Now mind you, as always, real whole food sources should always com

  This list doesn’t include just our 2017 posts, these are our top posts from the absolute beginning. That made this quite the task, we have so many personal favorites. Yet, this isn’t about us, this ia about the posts our audience appreciated the most. We are beyond grateful to all of our readers, followers, and clients. Our aim is to continue putting out more content and resources to help you succeed. The  Macro Calculator is a prime example of this, we are always building upon it to help our audience. Each post below is geared towards creating sustainable lifestyle habits. Without further setup, here’s the list:   1. Tracking Alcohol Macros – Can I Drink With IIFYM? Alcohol consumption is heavily ingrained in our society today. Which make sense that it sits at number one on our blog as the most searched. Even though we don’t condone drinking at IIFYM.com, the people have spoken. We created this since it’s so common among our population and it would be a tall task to eliminat

Calculate recommended daily calorie intake to lose or maintain weight. Since carbohydrates are the preferred source of fuel by the working muscle tissues, it only makes sense to eat more carbohydrates, rather than getting the extra calories from protein or fat (although some do favor fat, however this is an entirely different diet strategy). However it is extremely tough for me to actually to reconcile the simplified energy balance debate with lean, complicated carbohydrate macro dieting . Light activity: Any activity that burns an calories for females or 250-500 calories to get a men over your quantity that is sedentary. It can be used as a safe estimate of the maximum loss, even though the maximum speed at which your body is able to discharge fat is based on a study which hasn't yet been done for ketogenic diets. The purpose when trimming would be to lose 1-2 lbs a week so fix intake necessary to make that happen. Of course, a suitable diet is only half of the equation in lo

  Intermittent fasting (also known as IF) is becoming increasingly popular among people who are looking to lose weight and fat, and even among those who are trying to build muscle and optimize their body composition. Proponents of this meal timing approach to dieting are convinced that it is superior to other forms of energy restriction, with a number of benefits being attributed to the “fasting” element, including: more weight loss, higher Resting Metabolic Rate (RMR), increased muscle retention, and increased insulin sensitivity. Is there any truth to the above claims, however, and is there good scientific evidence to support the weight loss benefits attributed to intermittent fasting? Read on find out! Intermittent Fasting Defined Before proceeding any further, let’s quickly look at what exactly intermittent fasting is and what it entails. In simple terms, intermittent fasting is an eating pattern which involves alternating periods of little or no energy intake (i.e. ca