How to stick to your weight loss goals-even when discouragement hits you

Idea, plan, action.

Losing weight can be a difficult to to get through, and even when you think that you are finally starting to get somewhere with your weight loss goals then that dreaded plateau can tend to creep in and give you nothing but discouragement.

But don’t despair, their are many people that are facing the same issues as you. The drug market is flooded with an endless supply of weight loss pills and most of them do little if anything.

Today I am going to be talking about weight loss, weight loss goals and how many people are facing discouragement, but in this post I am going to cover how to stick to your weight loss goals even when discouragement hits you.

Today’s age

I’m sure you have noticed that in today’s day and age the food we eat is getting to have higher and higher fat content and with everyone being in such a big hurry to live their lives between work and school as well as house chores and family, not many people are spending much time on paying attention to their health and their diet.

Long ago are the years when the man would go out and work to support his family and the wife would be at home taking care of house hold duties and cooking and have a nice hot home cooked meal ready for when her husband gets home from work and the kids get home from school.

But in today’s day and age one income just doesn’t cut it to support a family of three or more. Now that leaves today’s families with both parents having to work and with the hustle and bustle of so many things going on in people’s lives it doesn’t leave much time for anything else.

You can do it

Being so busy with everything in life between work and our own personal lives it can be difficult to spend much time worrying about eating healthy much less having an effective diet plan that is seeing us through to achieving our weight loss goals but don’t despair.

There are different ways that you can cook healthy meals with little effort while you spend the majority of your day away from home. Simply using a crock pot can make your life much easier all while cooking a healthy meal.

There are products on the market that are designed with that idea in mind of making meals simpler and healthier with people like you in mind because they know it can be difficult to juggle work and family and still cook healthy, but just because you eat healthy doesn’t necessarily mean that the pounds are coming of any easier.

Another plateau

Oh no, you have been trying real hard to lose those extra pounds, you took the time to go out and buy one of those crock pots and you have been real faithful sticking right to using every day so you could have enough time to cook a nice healthy home cooked meal and you have been watching your calorie intake but it’s been another two weeks and you still haven’t lost anymore weight.

You have hit another one of those dreaded plateaus, but you complain that the last weight loss stretch you had you only lost one pound, how could it get anymore discouraging than that?

What about cardio?

You what? you just heard me mention cardio? you ask, how am I supposed to fit cardio into my already busy schedule?

I know, I already talked you into buying that crock pot so that you can eat healthy with less time spent cooking because of your already busy schedule, now I’m trying to talk you out of more time to exercise when you are already out of time and energy from everything else that has already consumed your day.

You would be surprised to know that how little time you really need to spend each day exercising and just that little bit of exercise like taking a brisk walk with your spouse for just a half an hour can really accomplish a lot when it comes to weight loss and helping you feel better.

Things to leave out

We have all heard about you are what you eat and that’s true, if you put too much of the wrong stuff in your diet, all it will do is sabotage your diet if you’re not careful.

That’s not to say that you can’t have a little cheat meal here and there, but it’s a lot of these extra little things like soda, sodium filled foods like canned soup and canned vegetables as well as too much bread, many people have a weakness with bread but it’s one of those things that can really effect your diet with too much of it.

Ideally you should keep your bread intake to no more than one slice a day, try to avoid sodium as much as possible, if you have the willpower and with the help of reading food labels, if you have the time for that, try to cut sodium out of your diet all together.

What to put into your diet

It’s important to try to keep your diet as lean as possible and avoid things that have to much sugar, even too many carbohydrates in your diet can make losing weight almost impossible.

Its also important to take in plenty of protein, and the best sources of protein is white meat as well as nuts, legumes and poultry.

Try not to consume too much red meat which can tend to be much higher in fat, I know, it tastes so good, just try not to over do it.


I hope that I have helped you to uncover some helpful gems in weight loss, it all starts with you and what your goals are and how bad you want to lose weight, but with a little will power and the desire to stick to it, you can do it, you just need a little time to get through it, but it’s definitely worth the effort.

One final tip is when it comes to supplementation, it’s important to keep your protein levels higher and keep your carbs low, but with the aid of protein powder supplements can really help you with your weight loss goals much better than many of those diet pills on the market.

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If you have any questions or comments, please feel free to leave them below.

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Training with weights-incorporating isolation moves

I have talked a lot in the past about compound exercises from bench pressing to squats to deadlifting, today I am going to talk about isolation exercises and their importance in your weight training program. When it comes to resistance training, I have always felt it is important to place compound exercises earlier in your training program when your energy is highest.

isolation exercises work individual muscles at a time, they put emphasis on one specific body part which helps with directing your concentration toward specifically just that one individual muscle group. today I am going to talk about training with weights and incorporating isolation moves.

Isolation exercises

isolation exercises help you to focus and zero in on one specific body part at a time. a perfect example of this would be barbell curls, matter-of-fact majority of bicep training is isolation exercises, from barbell curls to dumbbell curls and a wide variety of angles and grips.

When you get into training other muscle groups like triceps, there is still a wide variety of isolation exercises you can do but you will find a lot more compound exercises can be employed when training triceps compared to biceps.

Isolation vs compound training

compound exercises are important for building muscle because they employ two or three or more muscles working together at the same time which is great for lifting heavier and speeding up your metabolism, but isolation exercises you can direct all your attention on one muscle group at a time.

A perfect example of compound exercises would be the bench press, you are working chest, shoulders, triceps, back and traps all the same time, when you do barbell curls you are working just biceps.

Isolation and compound exercises each hold their importance, compound movements you can go heavy on which enables you to lift heavy and it’s important to go heavy when you are working on building muscle size and strength.

You don’t want to simply do compound exercises alone, it is important to do a variety of compound and isolation exercises together to make up your training program, and it’s also a good practice to design a training program that includes free weights, weight machines and cables to get a good variety of exercises hitting all angles.

Isolation moves for upper body

Next I will make a suggestion of some of the best isolation exercises that work the upper body and what muscle group they work.

For a muscle group like chest is made up of mostly combination moves, but there are a couple of good isolation exercises that are good to incorporate into your chest training program are the dumbbell flyers and cable crossovers.

Back training involves all compound exercises unless if you’re the type of person that likes to include traps in the back training workout, traps could be considered as part of your back training and for traps would be shrugs, whether it be barbell, dumbbell or machine shrugs, they are all different versions of the shrugs and they are all isolation moves.

Shoulder training there are many good isolation exercises that you can design a whole shoulder training program simply around isolation exercises. Side laterals work the medial, side head of the shoulders, front laterals work the front, anterior head of the shoulders and rear laterals work the rear, posterior head of the shoulders.

Triceps, any form of extension exercise whether it be with the barbell, dumbbell, cable or weight machine, any form of extension exercise is an isolation move. Any compound moves for triceps would be narrow grip benches, bar dips and bench dips.

Anything you can think of for biceps is more than likely an isolation exercise with the exception of narrow grip chins with the palms of your hands facing toward you would be a compound exercise.

Forearms would be wrist curls and reverse wrist curls are both isolation exercises. Wrist curls work the belly of the forearms and reverse wrist curls work the back of the forearms.

Isolation moves for lower body

Basically the only isolation exercises for thighs would be the leg extensions and leg curls. Leg extensions work the quads whereas leg curls work the backs of the thighs or hamstrings.

Calves on the other hand receive development from only isolation exercises, any form of calf raises, standing calf raises, seated calf raises and donkey calf raises, they all work the calf muscles and are all isolation exercises.

Abdominal muscles and the lower back are both trained by isolation exercises. Core training is vital for strengthening and toning your midsection and any exercise for this region would be an isolation exercise.

Which works better

Both isolation and compound training are equally important when designing a sound workout program. It is generally a good practice to incorporate compound exercises first in a training session for each individual muscle group because compound exercises work more than one muscle group at a time and they take more energy to perform and you can lift heavier with compound exercises.

You should start your workout with at least one compound exercise before you incorporate isolation exercises. For example if you were training triceps, you could start out with narrow grip benches, these are a great compound exercises because they not only work triceps but also your chest and shoulders and you can go heavy with the narrow grip benches.

After completing the narrow grip benches then you can go onto isolation exercises. An excellent isolation exercise for triceps that I have always included in my training is the skull crushers, these I generally do with the barbell but doing dumbbell skull crushers are a great way to incorporate them as well then I generally finish off with a good finishing move like the triceps push downs.

This triceps workout is just an example of incorporating compound with isolation and this example can be followed with any body part that you are working. This is also to establish that one process, whether it be compound or isolation training is not better or should be outweighed over the other.


Compound exercises work best for strength training and a more intense training program for people who are working on losing weight because with compound training you can use heavier weight which helps the person that is working on developing more strength, heavier weight for fewer reps equals more strength.

Likewise compound exercises help you to burn more calories which means more calories burned for people who are working on losing weight. But when it comes to building muscle size compound and isolation training both work good when paired together.

It’s important to develop an all-around weight training program that targets all areas of the muscle as well as compounding training moves and isolating the muscle groups by incorporating isolation exercises.

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If you have any questions or comments please feel free to leave them in the box below.

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Vitamins for muscles-Best sources for nutrients

Do you ever find it difficult to get into a serious workout when you have a hard time trying to muster up the energy or the strength to tackle another grueling workout session at the gym? Is it that you are feeling week and sluggish? Maybe your diet is lacking in proper supplementation, not only for energy but for your muscles and muscle recovery.

In today’s topic of discussion will be about vitamins for muscles and what are the best sources for nutrients. You will find an abundance of information out there on eating a proper diet for building muscle and losing weight but sometimes you just are not getting enough of the proper nutrients and vitamins from food sources alone to satisfy the body’s requirements for building and sustaining muscle.

Along with adequate nutrients and vitamins for muscles and recovery it is also important to be in the know about proper nutritional supplementation for fat loss and bone health. Over the next series of information will cover such supplementation as iron to omega’s to vitamin B12 just to name a few.


It is well known that calcium is important for strong bones and teeth but calcium has many more benefits to it. Calcium plays an important role in muscle contraction as well as cellular metabolism to blood clotting and nerve impulses.

Now there has been research done stating that calcium can play a role in weight management as well as cholesterol and hypertension as well as the reduction of some cancers.

It is of interest that 99% of the body’s calcium can be found in the bones and teeth. The bones will also serve as the body’s calcium reserve. Once a person reaches the age of 30 they have already reached their bone mass peak, from this point on it is a good idea to have a game plan on calcium supplementation to make up for bone loss since more bone is lost than gained.

Calcium can also play an important role in blood pressure regulation as well as heart rhythm, water balance as well as energy and fat metabolism.

The recommend daily amount of calcium a person should be getting is more than what most people are actually getting especially women. It can be easy enough for a person to figure out just how much calcium they should be taking in but it can be a different story trying to track just how much you are actually getting not to mention just how much you are more than likely losing.

A person generally will only absorb between 25-35% of calcium that they consume and this absorption rate can vary due to a person’s age, but it is also important to note that vitamin D can increase absorption rate in the intestines.

Low testosterone in men can also lower their absorption rate, so for men if their testosterone levels are a little low it would be a good idea to give your metabolism a boost as this will help to increase your absorption rate.

Foods that are high in calcium are dairy products, canned fish, sardines, some tofu products, green leafy vegetables and calcium fortified products such as milk is an excellent source of calcium.


Biotin plays many important functions in the body, biotin is also referred to as a B7-vitamin. B7 often will act as a coenzyme which makes it important for a breakdown of food into constituent parts such as fatty acids and amino acids and energy.

The body uses these building blocks to create cells and proteins, from this point the body forms many different structures such as bone, nail, hair and muscle.

So if you are not taking in enough biotin, your body will be unable to create and repair key elements. If you suffer from a deficiency of biotin, your body may have the inability to transform food into usable energy.

The benefits of biotin are also in reach for bodybuilders and weight trainers. People that consume protein shakes that also contains raw eggs have a higher risk of biotin deficiency. Raw egg whites can become bonded to biotin so the metabolism will be unable to use it, this prevents a breakdown in amino acids which is an important process of building muscle.

Extended use of raw egg whites in your protein shakes can sabotage your efforts, so if this is the case it would be a good idea to have a biotin supplement in your diet.

Food sources for a high biotin content would include red meat, eggs, nuts, seeds and some vegetables, of these sources, animal based foods like beef, liver, salmon and eggs have the highest content and biotin content in vegetables, although smaller amounts would be found in spinach, broccoli, sweat potatoes as well as nuts an seeds.

Omega 3

Working out puts our bodies under a lot of stress, all that stress allows us to improve upon our fitness and stimulate muscle protein synthesis, then we give our bodies a chance to recover and mend, if we don’t give ourselves a chance to recover then we are putting ourselves at a risk of injury.

High quality sources of protein such as eggs, soy and whey supply plenty of essential amino acids, so a combination of resistance training and protein supplementation is best for building muscle and preventing against any muscle wasting.

A diet high in essential amino acids along with supplementing your diet with omega 3 fatty acids can improve muscle strength, muscle function, reduce damage to muscle and muscle soreness and improve the function of the heart and lungs.


Iron is a essential mineral found in every cell of the body, the key role of iron is to transport oxygen that’s in the blood to the tissue, it is iron that ensures that our muscles are working properly, iron also helps to convert carbohydrates into energy during exercise.

Some people may find it hard to take in enough iron in their diet with food alone, if this is the case it would be a good idea to supplement your diet with an iron supplement.

Iron helps with many vital functions including energy and focus, gastrointestinal processes as well as the immune system and regulation of body temperature. It often goes unnoticed if someone is iron deficient until they start to show signs of iron deficiency such as fatigue, heat palpitations, pale skin and breathlessness.

Some of the best sources for iron are canned clams, white beans, oats, cooked spinach, cooked Pacific oysters, beef liver, tofu, boiled and drained lentils, lean ground beef, canned stewed tomatoes, baked potatoes and roasted cashew nuts.


Selenium is a trace element and is an important nutrient that is mostly found in meats, grains and nuts and that’s a definite advantage being that these foods are a source that are plentiful in our diets every day so there shouldn’t be a shortage of selenium to meet our daily requirements.

Selenium is a micronutrient that we don’t need a whole lot of it every day for our bodies to function properly given that there is an abundance of common foods that contain selenium.

Selenium plays an important role in many psychological processes, based on its unique properties it can exist in many various forms and play several roles, it can facilitate enzymatic reactions and by doing so helps to keep our bodies in a healthy resting state.

There is a vast amount of foods that contain selenium, but just to name a few are lentils, cheese, cottage cheese, pasta and noodles, oysters, salmon, sardines, spinach, shrimp, beef, tuna, pork, chicken, Turkey, rice, eggs, seeds and nuts.

Vitamins for muscle

Vitamin C is important for growth, development and repair for body tissue. Vitamin c has a large involvement in the body’s functions including the immune system, wound healing, the formation of collagen, absorption of iron and the maintenance of cartilage, bones and teeth.

Vitamin c has a big play in muscle recovery after those punishing workouts as well as muscle soreness. Here is a list of some foods that have vitamin c.

Chilli peppers, mangoes, strawberries, pineapple, kale, grapefruit, kiwi, broccoli, cauliflower, Brussels sprouts, papaya, cantaloupe and guava.

Vitamin D is a great supplement for weight trainers because it can improve your muscle strength, research also suggests that vitamin D can also improve muscle function, vitamin D is also important for the development and maintenance of strong bones. Vitamin D also has positive effects on the immune system, cardiovascular health and the endocrine glands.

Some common foods that include vitamin D are as follows, salmon, sardines, tuna, shrimp, oysters, mushrooms, egg yolks, milk, orange juice, oatmeal and cereals.

Vitamin B12 is a key ingredient that produces red blood cells, which are responsible for delivering oxygen to your muscles which is why B12 is key in muscle growth. You can obtain a good share of vitamin B12  in foods like fish, dairy and poultry, it would also be a good idea to consider taking a vitamin B12 supplement to enhance your results.


When it comes to building muscle and achieving definition to make muscles stand out, it takes plenty of hard work and this also requires a proper diet to make it all come together. Optimizing your nutrition for muscle growth isn’t really that hard, it just takes a little extra attention to make sure that you are getting enough of the right thing to make the key points all work together to form the physique that you long to achieve.

To create that physique that you are looking for in a achievable amount of time, you not only need a proper diet of nutrients and vitamins but also creatine plays an important role in developing pure muscle.

Creatine will help your muscles to produce energy during heavy lifting as well as high intensity exercise. Taking creatine as a supplement is a common practice among weight lifters and athletes for the purpose of gaining muscle, enhancing strength and improving exercise performance.

For a top of the line creatine product that would be a great source for optimizing your muscle growth, click on this link and it will be to your benefit to supplement this with a diet that is rich in nutrients and vitamins.

If you have any questions or comments please feel free to leave them in the box.

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Can I speed up my metabolism?-tips to try out

It’s always a chore trying to lose weight or put muscle on but once you reach a certain age your metabolism slows down making it even more difficult to achieve your goals. Metabolism is often described as a metabolic rate or the amount of calories that you burn, the higher your metabolism the more calories that you burn and the easier it is to lose weight and keep it off.

When you have a higher metabolism you will have a lot more energy and naturally feel better. Can I speed up my metabolism? well here are some tips to try out. Today I am going to talk about the metabolism and things you can do to speed it up. When you age your metabolism can tend to slow down, but don’t despair, about the time your metabolism starts slowing down is around the age of forty but if you follow these tips on how to speed up your metabolism, you will feel stronger and have more energy in no time.

Well I have seen fourty come and go so I have had an interest in this topic more now than ever so I have put together a list of some good ideas on how to speed up your metabolism so you can feel the energy and strength that you have come to know and love, it doesn’t matter what your age, all the things that I am going to cover are important for people of any age.

You and your metabolism

Many people don’t understand their metabolic rate, an important key to losing weight is understanding how it works. One thing that can affect your metabolic profile is nutrition.

Your metabolism can change to match your food intake which can be good if you’re not planning on losing weight. If you are planning on losing weight, as you eat less your metabolic rate drops so as to maintain its homeostasis which is the ability to maintain internal stability to compensate for environmental changes., everything revolves around maintaining the homeostasis.

Homeostasis is when your body maintains an average temperature, so the worst thing that you could do is to eat less. So to lose weight the best thing would be to not eat less but to rev up your metabolism.

Understanding your metabolic profile is important when choosing the right approach, you won’t respond to a diet in the same way as someone with different genetics. Following a diet that works for others may work for a while but as soon as your metabolism adapts to the diet your following then your results will more than likely flatten out which is one reason why most diets fail.

Signs of a slow metabolism

Now to weighing in on some signs of a slow metabolism, first of all some typical signs of a slow metabolism could be bloating and gas if you are one of those people that needs to have antacids with you everywhere you go you are definitely not alone, millions of Americans suffer from some sort of digestive problem which could include heartburn, poor digestion and malabsorption, this can lead to nutrient deficiencies, bodily aches, inflammation, fatigue and a slow metabolism

Your hormones can tend to get out of whack if your metabolism is low, you can end up with dry and scaly skin and thinning hair. If you’re having troubles with staying warm especially in the extremities could be another sign of having a low metabolism.

Signs of a blood sugar imbalance can include a craving for carbs and eating every two or three hours otherwise you risk getting a short fuse if you go without eating and if you fill your need with sweets and get your sugar fix, after your sugar high tapers off then your left wide open for your afternoon crash.

How to boost your metabolism 

When your on a mission to lose weight it’s all about the foods that you eat and your lifestyle choices, these things that you do send signals to your body to move forward or break down, but once you know how to control your metabolism the journey is much easier. Here are some tips that will get your metabolism going.

After you finish eating dinner try not to eat anything the rest of the night so by the time you eat breakfast within two hours after getting up you will have gone for about a twelve hour fast, following this approach will prepare your body to burn fat when you wake up and if you eat one or two hours after waking up will help prevent your blood sugar from going up and down which will prevent your energy from dropping.

Try to avoid snacking and eat about every five hours you will avoid spiking your insulin and allow your body to dip into its fat stores for energy and to get a hold on your cravings be sure to eat lean trims of meat like chicken, tuna and fish and plenty of fiber for every meal.

Drink plenty of water

Staying hydrated is very important this alone can increase your metabolism by 25% the best way to do this would be to keep a water bottle with you and sip on it throughout the day except at meal time, if you continue to drink water while you eat this can dilute digestive enzymes that can break down food for absorption.

Another reason to stay hydrated is if you are dehydrated by just 2% can cause your workout performance to suffer, cause an inability to focus, decrease your alertness and promote signs of fatigue.

High intensity interval training

Other types of training like cardio doesn’t give your metabolism a boost like high intensity interval training (HIIT) does. The best time of the day to engage in (HIIT) is first thing in the morning, this will cause an oxygen deficit which in turn will cause greater fat loss.


Some people believe that once you reach a certain age typically around fourty your metabolism begins to slow and while this can be true you don’t need to remain stuck in this situation, there are plenty of techniques and tricks that you can do to reverse these effects.

Above I have covered a few facts on how to speed up your metabolism but to get you going on some more ideas I have added a list of further ideas on how to speed up your metabolism.

1. Eat plenty of lean protein like chicken, fish and tuna.

2. Drink plenty of cold water throughout the day except at meal time.

3. Do high intensity interval training in the morning.

4. If you lift weights, lift heavy.

5. Drink green tea.

6. Eat spicy foods.

7. Get a good night’s sleep, at least eight hours.

8. Drink your morning coffee, if your a coffee drinker.

9. Try yoga.

I hope that this information I have shared is of help to you and gets your metabolism going and gets you into the best shape of your life, remember getting older doesn’t mean that we need to start slowing down it just means pick up your feet and get moving faster.

If you have any questions or comments please feel free to leave them in the box. 

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Get bigger biceps fast-6 training tips

Biceps have always been the big show piece and I have always loved talking about building bigger biceps almost as much as I love training biceps. I’m sure there has been an endless number of writers covering this subject but when the passion is so high for a subject such as training biceps, readers can never get enough of something that there is always a hunger for.

People are always looking for an answer to their questions and that is, how can I build bigger biceps? how can I build them faster? what are the best exercises to build my biceps in the shortest amount of time? well today I am going to discuss how to get bigger biceps fast with these 6 training tips.

Barbell curls are #1 for mass building

Yes you have heard it right, barbell curls are number one for packing the muscle on. The barbell curls will allow you to overload the biceps more than doing dumbbell curls.

One slight variation to the barbell curls are doing EZ bar curls, some people swear by this as the all time best mass building exercise for biceps, they engage the short and long head’s of your biceps and with the angle of the bar a lot of people find it to be more comfortable on the joints than the straight bar.

Barbell curls with a wide grip is another good angle to target your biceps with. Taking a wider than normal grip, wider than shoulder width will cause you to rotate your shoulders which will prompt more involvement with the short head of your biceps.

Put your mind in your muscle

This may be a difficult problem for some people to overcome is getting their mind into what their doing and exactly what it is that they plan to achieve as soon as they enter the gym doors, their mind wanders adrift worrying about getting through their work schedule the next day but if you allow this to take over your training time it’s going to cut your results in half if you see any results at all.

Your brain controls every thought you have and every move you make, the first step towards a muscle contraction is a signal sent from the brain telling your muscles to contract. By improving your mind and muscle connection you are increasing the number of muscle fibers recruited every rep you pump out, this makes for a better quality muscle contraction and a much better workout.

It is always important to put your mind where your muscle is, especially for a smaller muscle group like your biceps because in order to feel the continuous tension that you are applying to them and to get the full feel of the blood pumping into that muscle and to work them to failure you must be able to fully isolate them and this requires making full use of your mind muscle connection with no distractions.

Train with intensity

When training intensely it is all about what you put into your workout, you get out of it what you put into it. Increasing intensity in your workouts will help you to burn more calories but it will give your cardiovascular system more of a workout.

Using heavy weight in your biceps routine and increasing your time under tension will increase the intensity which will keep your muscle mass high and your body fat low.

If you keep the time high when putting your biceps under tension will help to increase your gains. A good rule to follow is the time under tension that you spend should be 20 seconds per set for strength gains, 40 seconds per set for hypertrophy and 70 seconds per set for endurance.

Increase the eccentric portion of each lift to lengthen each rep and you can pause at peak contraction and hold for 1-2 seconds instead of lowering the weight right away. If you spend 4-5 seconds per rep you should get some pretty good gains from doing 8-12 reps per set.

Another good way to increase the intensity in your biceps workout is to decrease the amount of rest time that you spend between set’s. If you typically spend 2-3 minutes recuperating between set’s you might want to drop the recuperating time down to 30-60 seconds between set’s, as long as you don’t rest so long that your heart rate drops back down to its normal beating level.

Incorporate free weights and machines

Free weights have always been an important key for developing muscle size. One major benefit that free weights give you is the muscles that it takes to balance a weight come into play which is something that you don’t get when you use weight machines.

Weight machines pose less of a risk as do free weights, weight machines help to regulate range of motion, besides weight machines help to add variety to your training and that’s an important thing when it comes to training your biceps as with any body part, variety helps to reach all possible angles in your biceps training.

Setting goals

Its going to be difficult to reach any given direction when you don’t have your sights set on any specific plan in obtaining a favorable outcome. Setting a goal for yourself is a way of fueling your ambition, setting a goal isn’t only about creating a plan to follow through with and then holding yourself accountable for it but it is also about giving inspiration for something to aim for that we once thought was never achievable.

Goals can guide you in a forward mental projection, goals can take insurmountable mountains and transform them into a more favorable path, goals can help us to believe in ourselves, goals can help you to decide what is most important to you, a goal can hold you accountable for any possible failures, a goal can help you live your life to its fullest.

Eat for size

Throughout the day your body breaks down its own tissue and replenishes it with new, it is important that you take in enough of the right kind of food to replenish your system. To eat clean, the kind of healthy muscle building food that you need to pack on the muscle you will need to eat more of it.

A good way to do this is to have a journal of your meals to keep track of your daily average meals and caloric intake, perhaps the best way to increase your caloric intake for packing on more size is to add an extra meal in per day, the best recommendation would be to add that extra meal in the earlier stage of the day, if you consume that extra meal later in the day those extra calories are not getting burned up in your more active hours.

It is best to keep your calorie consumption lower in the evening and if you need to eat something shortly before retiring for the night it would be best to stick with protein.

It is important that you keep a caloric surplus so that you can provide your muscles with the materials it needs to repair any tissue damage brought on by heavy lifting. Following with the extra meal it should be kept small I would say an extra 300-400 calories of clean fuel for your system.

Use the scale as a tool to help you in achieving your goals, following a food journal and inserting an extra small meal a day if you still don’t see an increase in weight add an extra small meal a day, if you are training hard and adding muscle on its a sure good bet that when you strap that tape measure around your arm you will see an increase in size.


If you follow by these 6 steps you should be adding size to your biceps in no time. Train hard and stick with it, hit your biceps from all angles, train heavy and incorporate size building moves like barbell curls.

Put your mind into your workouts and your mind into your muscle, keep strict concentration on what you are doing and don’t let your mind wander onto other non related issues.

Make sure that you keep your workouts intense and train with the utmost of intensity, keep your rest periods low and don’t allow your heart rate drop to normal target rate between set’s and practice time under tension, to build muscle try to spend roughly 40 seconds per set and 30-60 seconds rest between set’s.

Don’t just stick to free weights alone or just machines alone, a good well rounded workout should involve free weights, weight machines and cables for best fully targeted results.

Set goals, if you have goals already keep a record of your results and if you see any areas that are lacking be sure to make any adjustments where necessary as so to keep progress moving forward.

Along with training smart you also have to fuel your system with the proper nutrients and plenty of high quality protein so it’s also important to eat smart.

If you are interested in checking out supplementation for adding muscle size click on this link.

If you have any questions or comments please feel free to leave them in the box.

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How to lose thigh fat in two weeks-can it be done?

Many people in search for a more physically fit body make note of specific areas that seem to be a little more pronounced in fat than the rest of their body. Some of these areas are the midsection, the buttocks, the arms and the thighs, people ask how can I lose the fat build up around my arms or how can I lose that excess fat on my thighs.

The problem is some people tend to gain more weight in different areas, it just depends on your genes and your body type. Today’s subject of discussion will be how to lose thigh fat in two weeks, can it be done?

Weight loss methods

It’s natural that if someone has a specific problem they want to do something about it or they want some kind of answer as to how to fix that problem, in today’s topic of concern is excess body fat in specific areas. A lot of people think that they can reduce the fat in their problem area or spot reduction.

If that is truly what you want is spot reduction you will probably need to have a specialist perform liposuction on that specific problem area but when it comes to spot reduction in the realm of fitness, your best bet would be to follow a weight loss method to reduce your overall body fat.

To engage in a healthy weight loss program you would need to reduce your overall daily caloric intake by 250-500 calories and following with a regimen of this nature, you should arrive at a healthy weight loss of 1-2 pounds per week.

Create a deficit

To lose one pound you will need to create a deficit of 3,500 calories. I have included a calorie calculator that you can click on to figure out how many calories you will need a day to maintain your body weight depending on your gender, age, weight and activity level, once you have arrived at that circulation then subtract 250-500 calories to arrive at the daily caloric intake you will need to lose weight.

When setting up a meal plan to lose the weight you will want to eat more frequently throughout the day, this will curb your tendency to snack on unhealthy food like chips and candy and you will want to eat smaller portions, this will boost your body’s fat burning potential.

If you don’t eat frequently enough like five small portion meals a day your body will go into a starvation mode, this means conserving calories, storing fat and burning muscle for energy and not fat.

Eat smaller portions, eat slower and quite eating when you no longer feel hungry. Choose low fat and free foods, these foods are lower in calories, fat and sugar. Eating a healthy diet will not only help with losing weight but also reduce the risk of heart disease and diabetes as well as lower blood pressure and cholesterol levels.

Cardio training 

Cardiovascular play’s a very important role in weight loss, it improves cardiovascular health, cardio strengthens your heart and helps to efficiently pump blood throughout the body.

When monitoring your weight loss with cardio, you will need to burn 250-500 additional calories to lose another 1/2-1 pound per week.

Some of the best forms of cardio are cycling, swimming, jumping rope and elliptical trainer, these will burn the most calories per session. It is recommended that you get at least 150 minutes of moderate cardio exercise or 75 minutes of vigorous activity each week.

Benefits of cardio include improved cardiovascular health, lowers blood pressure, regulates blood sugar, reduces asthma symptoms, reduces chronic pain, helps you sleep better, regulates weight, strengthen the immune system, improve brain power, and boosts the mood.

 Increase your intensity

The thing that you will want to concentrate on is increasing your heart rate, so it will be important that you consider using a heart rate monitor so you can gauge how hard you are pushing yourself and to keep track of your heart rate. A heart rate monitor can also give you motivation to push yourself harder.

Another subject I have talked about recently is HIIT training or high intensity interval training. This form of cardio takes you to a higher intensity in your cardio training. HIIT training you go for a short burst of high intensity followed by a short pause and continued with another short burst of high intensity and so on and so forth.

If you train with an elliptical, treadmill or stationary bike you can increase the incline or resistance to give your heart more of a workout but will also skyrocket the calories you are burning.

Another way you can increase your training intensity is find yourself a training partner, they can motivate you to push yourself harder and a training partner can help you to increase your overall intensity. If you find a partner that is equally as fast as you if not faster, you can actually be inspired to double your cardio training time as compared to if you were going it alone.

Incorporate strength training

Strength training will help firm and tone the muscles as well as helping you to lose weight when shooting for a higher rep range. weight training helps you to retain muscle while following a calorie deficit and losing weight.

Strength training also has a greater level of excess post exercise oxygen consumption than cardio exercise.

To adopt a strength training program for your thighs, make the majority of the exercises you perform ones that will raise your metabolism such as squats, leg presses and lunges and perform these exercises with higher reps like 20-25 repetitions.


There is never a simple execution or quick way to achieve a goal such as weight loss as we would like, it is always going to take time and energy to achieve great results for anything that is worth having.

For localized fat loss would be nearly impossible seeing as though the body doesn’t work that way. In order to lose weight requires a planned diet for sustainable energy and nutrition and without that and adequate cardio and strength training exercise, fat loss coupled with a firm and toned body would be impossible and if you don’t work too achieve the full package, localization will be impossible.

Whether it be trimmed thighs, arms or waist line that you are looking for, give my suggestions a try and see if they can’t pull you through to achieving your goals.

If you have any questions or comments please leave them below.

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How to stay focused in the gym-your key to success

You take any great achiever in their field, they didn’t get there overnight or by not finding it in themselves to draw out the desire to achieve a greatness that would surpass the abilities of anyone else in their field. Many people who have made a search for success have not found it, it’s not because they aren’t as good as those who have achieved success, it’s because of one key principal that so many people have not taped into, that very important key principal that I’m going to talk about today is FOCUS. 

Focus is such an important part in any undertaking you do, it doesn’t matter if you are a top executive in a big name company or if you are a general labour building bridges, we all long to seek prominence in what we do. This is a topic I would like to put under the microscope and examine, no, we’re not building bridges, but even athletes and health enthusiasts need to stay focused, that’s what my talk will be about today is, how to stay focused in the gym, it is your key to success.

Putting things into focus  

Every morning when you get out of bed, you should ask yourself, what do I plan to accomplish today, you should write down a list of tasks or small steps you can take to accomplish one stride closer to your goal, if you can make one stride closer every day to achieve your goal, before you know it, you will have found your success, but in order to keep making those strides, you need to keep your mind focused on what’s most important to you. Any top achievers their field will tell you how important it is to stay focused and never allow your vision to become blurred.

In order to forge your focus so that it becomes as strong as a hardened piece of steel, you need to have a definite purpose and that has to be backed by a burning desire in order for it to be fulfilled. You need to have a definite plan and that has to be set in continuous action, you need to shut out all negative and discouraging influences and you need an alliance with someone who can give you courage and positive energy and feedback. All these aspects are important for you to focus on in order for you to achieve success in any undertaking.

What determines success  

Knowing what you want and that you will stop at nothing is the first and most important step toward your development of success, naturally there has to be desire, though that is pretty easily acquired, you need to have a definite plan, you can’t ever plan to achieve success if there is no plan set to take action, you need to develop good habits, the mind becomes a part of your daily experiences, fear is the worst enemy and that can be cured by forced repetition by acts of courage.

Once you build focus into your DNA, success will come, it is all dependent on you and how much you want success to become yours. Arnold Schwarzenegger Motivation-6 rules of success speech is a good example of someone who understands success and how to achieve it. Anyone who has gained reputable success in any back ground should be taken notice of their dedication and hard work. Success is never just handed over to anyone, it is always earned.

Focus on goals  

Anyone who spends enough time in the gym to achieve they’re desired results, whether it be 4, 5, 6 days a week has apparently established in their mind the desire and drive to achieve their fitness goals, but is their mind into what they’re doing in the gym, or are they merely going through the motions while there mind is on something else outside of the gym. If anyone truly has a burning desire to achieve success in their goals, they can learn to train their mind to leave any thought that is not training related behind, as soon as they enter the gym doors and hit the training floor, their mind should be completely fixed on their training.

To help get your mind focused on your training, before you get to the gym, have it planned out exactly what muscles you plan to train, how many sets, use mental imagery of you training each body part imagining the muscles swelling, pumping full of blood, imagine the intense feeling of an incredible pump and imagine lifting more weight than you did in your last training session. If you follow through this process of mentally preparing your mind, you will be more focused on your training and more likely to increase your reps in a good percentage of your sets.

Your vision for the future 

Where do you see yourself three months from now, where do you see yourself one year from now, where do you see yourself five years from now. These are questions you should ask yourself, and when you have a solid answer, one that is achievable, you need to write it down and focus on it daily, visualize yourself achieving you’re goal before you have actually accomplished it, meditate on your goal daily, focus on positive energy and don’t allow any negative thoughts to hinder your progress, if you make it your focus, you can not fail, success will be yours.


If you use visualization to help you focus on your training, you are that much closer to realizing your goals, focusing on mental imagery is a very powerful tool and it has helped many to achieve success, not only can you achieve your fitness goals, but any endeavor  you seek you can accomplish if you follow through with practicing this powerful tool.

With practice, anything can be achieved, practicing on the things that will help you achieve your goals is always the most difficult part of the battle, because they always take work, it’s in a lot of people’s nature to want to reach their destination with in as little time as possible and with as little effort as possible, but anything that is worth achieving is always worth the effort, if you’re going to take the time and effort on anything, it is best to focus on each step that takes you through that journey and reach that level of success you strive for.

I wish you the best of luck on your journey and keep reaching for the sky, the sky is the limit and who knows just how far you can soar, the limit is up to you.  


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