7 Little Known Fitness Hacks That Will Change Your Life

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There is so much to learn about workout properly, it can be as confusing as you want to make it. However, there are some simple tips, tricks and hacks that anyone can do to make working out easier and more effective. Below are some simple fitness hacks that you can incorporate today to take your fitness to a higher level.

 

Eat more meals – Note I am not saying eat more food.  Break your meals into smaller portions and eat more frequently. Ideally you should eat a meal every 3 hours. Doing this will keep your blood sugar levels in check, keep your appetite under control so your less likely to binge on an unhealthy snack and increase your metabolism.

 

Tell the world - Tell the world, or at least your world, that you have a goal to lose weight, gain muscle, or even finish a 5k. Most people are willing to let themselves down before their friends and family. Whatever your goal is, telling your friends and family will keep you accountable to them and not yourself. Social networking websites are a great medium for announcing your goals.

 

The “new exercise” rule - Too often I see people in the gym doing the exact same exercises day after day. Your body has an amazing ability to adapt, and exercising is no exception. Over time, doing the same exercises over and over will decrease the effectiveness of your workouts. Make it a goal that every Sunday night you will search the internet for one new exercise you want to do at least 3 times during the upcoming week. Not only will this new exercise be a learning experience, it will take your fitness to a higher level.

 

Workout with a friend - Fact: working out with someone will make you less likely to skip a workout and more likely to complete a workout. So grab a buddy at a similar fitness level to you and be amazed at how far you push yourself.

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Reward yourself - This hack is especially useful for someone who can never seem to workout consistently. One of the biggest problems newbies have is they quit because they don’t have an end goal, or their goal is too long term. Make a short term goal, just a month or two, and if you complete your goal, say lose 7 pounds, reward yourself with new workout clothes. Having a short-term goal and a reward will make you more likely to finish what you started.

 

Exercise to Fast Music - A recent study concluded exercising to fast paced songs made people exercise harder and longer. So load your phone up with fast paced heart thumping music before you exercise to increase the effectiveness of your workout.

 

Active Work Meetings - Why does a day at work have to involve sitting at a desk 8 hours a day? A recent study concluded sitting is deadly, literally. Schedule an active work meeting. Instead of sitting at a conference table with others, burn some calories and take a walk around the building.

 

This article was authored by Sergeant Michael Volkin, inventor of Weight Loss Stack 52 and Strength Stack 52 weight loss and fitness cards

A Cool Trick to Redirect Calories to Muscles Instead of Fat

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Want a cool trick to help your body decide how to use those calories you just ate? Exercising right before and shortly after a big meal can help to activate a protein inside your muscle cells called Glut4. GLUT-4 is a protein that, when increased, tells your body to put calories into muscle tissue, instead of fat cells.

 

Here is how you activate your glut-4

Step 1: Do 60 -120 seconds of exercise right before eating (i.e. squats, lunges, push-ups, etc.)

Step 2: Eat a meal

Step 3: 90 minutes after your first bite, do another 60-120 seconds of exercise

 

Doing this will allow more calories to flow toward your muscle cells than fat cells.

 

This article was authored by Michael Volkin, inventor of the all new Weight Loss Stack 52, the most fun and unique way to lose weight. 

How to Know if Your Diet is Plotting to Kill You

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This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

How to Know if Your Diet is Plotting to Kill You

Is your diet actually bad for your body? It’s possible! Diets that restrict calories, and even some fad diets, can be harmful to your health in many ways. Don’t let the appeal of quick weight loss take trick you into harming your health.

A starvation diet is where you don’t consume the required calories and nutrients your body needs on a day to day basis.The fad starvation diets that are popular now include the Master Cleanse, the Ultra Extreme Calorie Restriction Diet, and the Clear Liquid Diet. Among other health concerns, each of these diet plans can lead to malnutrition. Malnutrition can cause emotional swings in the near term and liver and heart issues in the long term.

As an alternative to a starvation diet, you could try a healthier detox diet. Some of these include the Dr. Oz’s 48 Hour Cleanse, Clean Program Diet and the MediFast Diet.

But let’s be honest, diets suck. Here is a general rule of thumb to help you know if the food you have on the plate in front of you will contribute to your weight gain, or help you lose weight: The more humans have monkeyed around with your food, the worse it is for your body. By that statement I mean, is your food processed? Does it contain ingredients on the label you can’t read easily? Is the expiration date on the package past the next scheduled Olympics?

To lose weight, and keep it off, don’t overthink it. A balanced diet of fresh foods containing healthy fats, protein and carbs, mixed with a little exercise will do the trick every time.

 

We Made It To 6 Months!

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We started as an idea and a dream 6 months ago, and we’re live and kicking 6 months later!

 

Thanks to our readers and followers!

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Use these Workout Tips to Get a Beach Body in Half the Time

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The warm weather is upon us and the skimpy clothes are coming out of the closet. If you always wanted to look great in skimpy clothes but didn’t want to spend an hour a day at the gym, then use the below time-saving workout tips to tone up and look great.

 

Ditch the treadmill warm up and do a bodyweight circuit instead – Instead of spending 10 minutes warming up on a treadmill before a workout, perform a 5 minute bodyweight exercise circuit instead. The bodyweight circuit is more fun and warms up your entire body in half the time. You can shuffle 7 Strength Stack 52 cards for a quick bodyweight circuit or make up one of your own.

 

Stop squatting with heavy weight – If you’ve ever seen power-lifters training their legs, you have almost certainly seen them performing barbell squats with a large amount of weight on the bar. Barbell squats are effective for large powerful legs, but getting nice toned legs doesn’t require heavy weights. Try Hindu squats instead of heavy barbell squats. Not only do Hindu squats save time by not having to load hundreds of pounds of weight on a bar, it’s safer and easier on your knees and back.

 

Stop performing one rep at a time. So many times I see people in the gym doing the standard 10 rep set. Try mixing it up a little and doing a 5 rep set but perform each rep 1 and a half times. Perform 1 entire rep of an exercise, then before returning to the starting position, go only half way and finish the rep again. You will finish the set quicker and you will activate more muscle fibers, especially if you are not use to doing reps this way.

 

Do “the superman” to build up your back – Many bodybuilders know that a strong back is the key to looking strong. A strong back puts your body in alignment and gives you great posture. The problem with getting a strong back is it usually requires a piece of gym equipment. However, there is an easy bodyweight exercise you can do at home called the superman. To perform this exercise:

  • Start by lying face down with your arms extended over your head.
  • Lift your arms and legs creating an elongated u shape with your body.
  • Your back should be arched and your legs should be several inches off the floor.
  • Hold for 3 seconds and return to the starting position.

All of these time saving workout tips will make you look great under one condition, you have to actually do them. Getting started is the hardest step, so be sure to schedule time for your workout and have nothing interrupt that time.

 

This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 fitness cards and Quick Sweat Dice

 

30 Day ‘Little Black Dress’ Challenge!

Squat Challenge? Done!

Now it’s time for a new challenge, and we have the perfect one for those of you who have that LBD (little black dress) hanging in the wardrobe which you look at and think ‘oh I’m not ready for that just yet’. Try this out and let us know what you think!

Those of you who are brave enough, we would love to see some before and after pictures, the best results will get posted and praised!

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Check out www.30dayfitnesschallenges.com for more!

“300″ Spartan Work Out

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Another one for the guys! If you want that six pack like Gerard Butler in the movie, see below for the work out thanks to menshealth.com!

Follow the plan below!

1. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

 2. DEADLIFTS WITH 135 LBS. (50 reps)

Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.

 3. PUSHUPS (50 reps)

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

4. 24-INCH BOX JUMPS (50 reps)

Stand in front of a sturdy, secure box that’s high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Jump up onto the box with a soft landing. Step down and reset your feet.

 5. FLOOR WIPERS (50 reps)

Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That’s one repetition.

6. SINGLE-ARM CLEAN-AND-PRESS WITH 36-LBS. KETTLEBELL (50 reps)

Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement.

That’s one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.

 7. PULL UPS (25 reps)

Grab the pull-up bar with an overhand grip that’s slightly wider than shoulder width apart, and hang at arm’s length. Pull your chest to the bar, pause, and then lower your body back to the starting position.

This is the ORIGINAL work out, there are beginner and intermediate alternatives for those just starting out!

Good Luck! We’d love to see results from people trying this out!

Exante Diet: Update

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So it’s been a few days and it has been a challenge.

“Eating 1 normal meal and replacing the rest with the Exante products has been difficult. Day 2 (didn’t even last a week) I woke up and had one of their shakes for breakfast. I chose Vanilla and mixed with 250ml of water. It didn’t taste too bad, you could just about taste the vanilla, but it tasted a little bit more of powder.

The shakes are filling…. for about an hour. I felt as though I hadn’t eaten for an entire day. I started feeling extremely light headed that eventually I had to eat something solid.

Finally after feeling like I was going to pass out at the thought of doing this for another 3 weeks, I decided that I will eat 2 meals a day, and have a shake and bar for dinner followed by a late evening snack of Cottage Cheese (it’s less fattening than eating anything else that late).

I haven’t lost any weight just yet but we will see – it’s only been a week.

Along with the meal supplements I am training everyday for at least 30 minutes. Cardio and Weight Training!”

Bojana Stozinic, Founder of TeatheredFeather.com