7 Little Known Fitness Hacks That Will Change Your Life

male

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.

couple

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

Image

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. 

Gluten Free Parsnip Hash Browns

This is for our beautiful Gluten Free readers, we look after you too <3

Serves 6

 

Ingredients

  • 450g waxy potatoes (such as Charlotte)
  • 350g parsnips or other root veg
  • 1 small onion, halved and thinly sliced
  • 1 garlic clove, finely chopped
  • 1 egg, beaten
  • 4-5 tbsp sunflower oil

To serve

  • 6 rashers of streaky bacon or slices of prosciutto
  • 6 stems of cherry tomatoes on the vine
  • 6 eggs

 

Method

  1. Peel and coarsely grate the potatoes and parsnips – if you’re using a food processor, attach the medium grater. Squeeze out as much liquid as possible with your hands and put them in a bowl.
  2. Stir in the onion, garlic, egg and season if you like. Divide the mixture into six and roughly shape into flat cakes. Heat 2 tbsp of the oil in a large non-stick frying pan and fry three of the cakes on a low heat for 4-5 mins on each side until golden and tender. Transfer to kitchen paper with a slotted spoon and leave to cool while frying the remainder, adding remaining oil as necessary. Meanwhile grill the bacon and tomatoes, poach the eggs and serve alongside.

 

How to Know if Your Diet is Plotting to Kill You

diets

 

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.

 

Busted! 5 Weight Loss Myths that Will Make You Cry

weight loss tips

weight loss tips

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.

Busted! 5 Weight Loss Myths that will Make You Cry

Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain.  Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.

MYTH # 1) LOSING WEIGHT REQUIRES HUNGER PAINS

The fact is, what you eat is more important than how much you eat. If you don’t eat enough, your metabolism will slow down, making your body want to store fat.  As a result, your initial weight loss will come from water and muscle, instead of fat.

You should try to consume healthy food choices and save those foods (and beverages) that are high in fat, sugar and calories for special occasions. Yes, you can have those unhealthy food choices from time to time, in fact, it’s encouraged. Without a cheat meal or snack every now and then, you will get frustrated and lose sight of your goal.  Please note, I said a cheat meal, not a cheat day. I see too many people doing cheat days, which is way too much for your body to overcome on a weight loss plan.

MYTH # 2) EAT NO FAT WHATSOEVER

This is a very old and popular myth. Your fat intake should be limited to around 15% of your overall daily calorie intake. Fat is needed in any diet to lubricate your joints, keeps your skin smooth and elastic, provide a source of energy, help your nervous system function properly and more. Olive, flaxseed and fish oils are good sources of fats. Fats to avoid include saturated fats and hydrogenated fats (also known as trans fats).

 

MYTH # 3) AVOID CARBS

You’ve certainly heard this before, “Carbohydrates are bad for you and should be avoided”. This myth has been trending lately as fad diets like Atkins and its copycats become more and more popular. The truth is carbohydrates have a moderate amount of calories (about half as many as fat). Simple carbohydrates (sugar) should be limited, but complex carbohydrates: whole grain and starches are high in nutrients. The problem with carbohydrates is portion control. Too many people eat at restaurants with huge portion sizes loaded with 5 times the amount of carbs needed for a given meal.  The best way to control your carb portions is to cook for yourself.

MYTH # 4) MEAT IS THE ONLY WAY TO GET ENOUGH PROTEIN

Meat is a great source of protein, but it certainly is not the only source. Meat can also be high in fat and sodium so many people look for alternative sources of protein. Egg whites are a prime source of protein and so are various vegetables and legumes like peas, spinach, Brussels sprouts and broccoli.

MYTH #5: EXERCISE AT LEAST 30 CONSECUTIVE MINUTES TO GET AN EFFECTIVE CALORIE BURNING WORKOUT

Adults should engage in a workout regimen for at least 30 minutes a day at least 4 days a week. Research has shown that the activity does not need to be done all at once.  The 30 minute routine can be split into two 15 minute intervals and provide the same health benefits.

MYTH #6: VEGETARIANS AND VEGANS ARE HEALTHIER EATERS THAN CARNIVORES

Vegetarians on average eat fewer calories and less fat than carnivores (non-vegetarians). However, vegetarians can make eating choices that contribute to weight gain by eating large amounts of high-fat, high-calorie foods as well as food with little nutritional value. The term vegetarian is not synonymous with health.

 

 

The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.

With your new found knowledge of weight loss, grab yourself a deck of my new invention, Weight Loss Stack 52, weight loss cards.

 

 

 

We Made It To 6 Months!

Image

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!

<3

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

Image

 

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

 

Foods to Keep You Full!

I hate that feeling of having just eaten and not even 40 mins later, I start feeling peckish – So I walk to the kitchen, open the fridge about 10 times as nothing in there seems like it will satisfy that peckishness…

Here are some foods that will fill you up for longer which will in turn help you lose weight!

1. Porridge

PORRIDGE_2603122b

Porridge is a great breakfast choice for keeping you full until lunchtime.

Oats are a wholegrain, which means they contain all three parts of the grain – the nutrient-rich inner germ, the starchy endosperm and the fibre-rich outer bran layer.

Top tip: to keep calories down make porridge with water or semi-skimmed milk and sweeten with an artificial sweetener rather than syrup or honey. Adding fresh fruit such as berries or a banana will add even more fibre to keep you going for longer.

2. Potatoes

potatoes-group

The humble spud is often seen as a dieting enemy, but research reveals that potatoes actually help to fill you up thanks to them being packed with starchy carbohydrates.

When looking at the Satiety Index and which 38 foods kept us the most full for two hours after eating them, boiled potatoes came in at the top spot, beating wholegrain bread, brown rice and bananas.

Top tip: as an alternative to chips, make wedges. Simply cut a medium potato into eight wedges, spray with a spray oil and bake until the inside is soft and the outside is crunchy.

 

3. Soup

Chunky-Vegetable-Soup-low-res-jpg

There’s heaps of good research to suggest that eating soup before a meal improves satiety so you eat less and take in fewer calories as a result. It’s far more effective – and a whole lot tastier – than drinking a glass of water with a meal to help fill you up.

Tip tip: opt for low-fat varieties, rather than filling up on rich, creamy soups. Good soup choices include vegetable, bean, lentil, mushroom, chicken, carrot and potato soup.

4. Eggs

basket-of-eggs-10032011-medium_new

Research shows that eating eggs for breakfast can help to stop hunger kicking in so that you eat less for the rest of the day, and lose weight as a result. In one study, overweight or obese women who ate eggs rather than bagels for breakfast reported greater feelings of satiety during the morning and consumed significantly less calories, protein, carbohydrates and fat at lunchtime

Top tip: avoid fried eggs and instead go for boiled, scrambled, poached or make an omelette using a spray oil.

 

5. Oranges

OLYMPUS DIGITAL CAMERA

When it comes to foods to fill you up, most of you might think bananas would be the number one fruit choice. But according to the satiety index, oranges are almost twice as filling as bananas for the same amount of calories.In developing the satiety index, Australian researchers gave volunteers 240 calories worth of food – that equates to around 240g of banana (two large bananas) or 650g orange (four oranges).

Top tip: choose a whole orange rather than orange juice. It contains more fibre, and research shows that drinks don’t fill us up as much as food.

Thinking about all of these foods is making my mouth water….! :)