Weight Loss And Fitness Blog

  Let’s face it, there are so many reasons for cutting weight, such as: Aiming to improve your health Improve your appearance Making a lower weight-class or getting on a bodybuilding stage Getting to a healthy weight Maybe even a vacation or photo shoot to look your best Losing body fat and cutting weight is a common goal shared by many. A 2014 article in the Journal of the International Society of Sports Nutrition reviewed the literature pertaining to metabolic consequences of dieting, with an emphasis on athletic populations. This was a strong paper because it helps identify and acknowledge the difficulties and hurdles faced by dieters. This evidence also can help practitioners and fitness enthusiasts identify solutions to these common metabolic consequences from cutting weight. But to avoid these obstacles, we must acknowledge 5 real-world truths of weight loss. (Side Note: Looking to get your individual macros? See the IIFYM flexible dieting calculator ) 1. Your ...

  Waking up grumpy, achy and a nose running more than a broken facet, only to end up working out anyway (because gainz) sounds quite admirable. Nothing’s going to stop you from sweating your way to an even better version of yourself. Yeah, that sounds cool until you’re “that person” sneezing all over the equipment, truly “leaving your mark” on the gym. (Once you’re over your cold, checking out the IIFYM Macro Calculator can help you get started back on the right track! ) For those of us that truly place our health and continued physique progress as a priority, gym time that was once skipped from even the lamest excuse is now hard to ever miss without feeling guilty. Even if we aren’t feeling up to par, chances are most of us don’t plan to skip working out if at all possible. In reality, even if we have a home gym or plenty of antiseptic wipes, working out while we’re sick may not necessarily be the best move for our health. Like most things in fitness though, it depends, and ...

  Who says you can’t eat fast food? While IIFYM allows you to leave all food options on the table, most think you can’t eat fast food without getting fat. WRONG! In fact, I’m going to show you nine low calorie fast food meals that you can grab when you’re in a rush. For starters, it’s always good to know your daily caloric and macro requirements. If you aren’t sure where to begin, check out our IIFYM calculator . You will be able to input all of your information and it will spit out your numbers. Simple and effective!  9 IIFYM Recommended Fast Food Meals 1. Dunkin Donuts Egg White Flatbread with Hash Browns Calories: 421 Carbohydrates: 50g Protein: 17g Fat: 17g When breakfast rolls around and your tummy is making all sorts of noises, many swing by a fast food location on the way to work (and to grab a cup of coffee as well). If you want to pick up a low calorie fast food meal for breakfast, this option from Dunkin Donuts definitely makes our IIFYM recommended lis...

  When the average person decides to hop on the weight loss bandwagon the only aspects they’re thinking about are finding the nearest treadmill and dumping all their Little Debbie’s in the trash. If only they were to start on the IIFYM website and see that they could salvage those delicious treats! Following IIFYM could not only allow them to continue eating the foods they love but by also starting with an IIFYM coach or using the macro calculator they could save themselves some serious dieting hassle. Little does this dieter know, there are intricate systems at work that could be helping or hindering weight loss. Leptin: The Body’s Satiety Hormone It’s been a long day and you’re STARVING. You’ve been daydreaming about pizza night for days. You settle in and eat 3 slices, push yourself back from the table; satisfied. Guess who’s to thank for this? Leptin! Leptin is a hormone that’s produced by the body’s fat cells. The more fat in the cells, the more leptin that’s produced. ...

  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,...

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: ...

  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’...