The question I get asked every single day from people all across the world is “how do I spot reduce or target fat?” In other words, they want to know how to get rid of flab, specifically in one area of the body such as the thighs, stomach area, or arms. So, if you are wondering how to target that last bit of fat you just cannot seem to get rid of, the short answer is you simply cannot “target” and reduce fat in one specific area. While it is true that you can tighten muscles in a specific region, you cannot spot reduce fat. To reach your goal, you are going to have to burn fat and calories via a well-rounded, full-body workout routine. That’s what this post and the video below is all about. So, what is the absolute best way to burn fat and burn calories? Fat Burning with Weights The first and best thing to burn fat is weight training. If you are not hitting the weights, you are doing yourself a disservice. To burn fat you must do some weight training. Simply running, no matter how often or how far, will most likely fail to provide you with the results you desire. And, if you are already running on the treadmill morning, noon, and night, chances are you are not getting the results that you want, or you are going to hit a fat-burning plateau. You must implement weights to get over this fat-burning plateau. Try using free weights before your run. Or, make a schedule where you do aerobic exercise every other day, and weight training on the days in between. Using Machines Instead If weights of any kind are foreign and unappealing to you, I recommend hitting the gym to use their exercise machines. What I recommend is upper-body/lower-body workout protocol. Go from an upper-body machine to a lower-body machine with a little bit of rest in between and continue to do that. Pick a total of eight exercises and continue to go back and forth for 40 to 50 minutes. Doing so proves far more beneficial when it comes to fat-burning than an hour of cardio. Then to finish it off your weight training (or machines resistance training); do some HIIT training, High-Intensity Interval Training, for short bursts followed by some rest. High-Intensity Interval Training High-intensity interval training (HIIT) consists of short bursts of intense exercise with brief breaks in between to rest. HIIT burns fat and calories exceptionally well and at an accelerated rate. Weight train (or machines) for forty minutes, followed by twenty minutes of some form of HIIT.This right here is an amazing training session protocol to reduce fat and burn calories. It doesn’t get any better than this. Burning Fat with HIIT Max For those interested in really burning fat, I recently launched HIIT Max (insanefitnessanywhere.com). It’s a full-fledged High-Intensity Interval Training program. Hundreds of people downloaded it within the first forty-eight hours of its release. And I have received numerous emails from individuals reporting success from using the program. HIIT Max is an inexpensive way to efficiently engage in HIIT. It is far less expensive than a personal trainer, and can be done from the comfort of your own home. I recommend trying it out. It may or may not be right for you. Either way, be sure to implement some sort of high-intensity interval training into your exercise routine. In conclusion, there is no short cut to reduce fat in one specific area. However, following the above methods will help you reduce fat in the area you are targeting as well as in any other areas where excess fat is lingering. Implement this. Let me know below in the comments how this is working for you. Stay in touch with me. And until next time, take care. Tweet 3 Share 6 +1 0 Reddit Pocket Pinterest LinkedIn 0
You’ve been lied to… Milk is a staple of the American home. For 50 years, we’ve been told that it’s healthy and should be part of a balanced diet. But, if you knew what’s really floating in that glass, you would never drink another drop of this toxic beverage as long as you live. Milk has become the staple American drink of choice at meal time. We are told to eat our cereal with it, have a glass with dinner and to eat yogurt and cheese if we want to get our daily amount of calcium. We have been told since we were children to drink our milk if we want to “grow big and strong”. However, this couldn’t be further from the truth. Milk is loaded with chemicals Milk is a toxic concoction of the following: Hormones, rBGH, pus, blood cells, gastrointestinal peptides, and antibiotics. Does this sound like anything you should be consuming on a daily basis, let alone EVER? Let me explain these further for you. One glass of milk contains 59 different bioactive hormones, according to endocrinologist Clark Grosvenor in the Journal of Endocrine Reviews in 1992. Would you want you and your family taking estrogen, progesterone, and prolactin pills on a regular basis? If you drink cow’s milk, and eat dairy products like cheese and ice cream, you are consuming these dangerous substances. Cows are pumped with cancer related hormones In case you didn’t know, rBGH, which is Recombinant Bovine Growth hormone, is a genetically engineered hormone that is directly linked to breast, prostate and colon cancer. It is said that roughly half of the herds of cows in America are infected with this virus. In American dairies, the average lifespan of a cow has decreased from a natural lifespan of 25 years to just 5 years. During those years the cow spends its time in a constant cycle of providing milk from painfully engorged udders. The pus from a cow that has developed mastitis ends up in its milk, which then requires an increase of antibiotics. Mastitis is a persistent, inflammatory reaction of the udder tissue that can be fatal to the cow. Diseased cow fluids found in milk National averages show that at least 322 million cell-counts of pus are in each glass of cow’s milk. This is well above the human limit for pus-intake, and has been directly linked to para-tuberculosis bacteria, as well as Crohn’s disease. What it comes down to is that you are literally drinking body fluids from a diseased animal when you drink milk. If you are eating cheese, you are eating a concentrated amount of milk in a small serving! You’ve got thousands of studies published in scientific journals, plenty of evidence that tells us that milk does not do the body good. Try healthy milk alternatives With that said, try going dairy-free for a week or two and let us know what changes you notice in your body and the way you feel. There are great options for substitutions of milk; try coconut, almond, flax or hemp milk. Try coconut and almond yogurt. Instead of using butter, use coconut or palm oil. We encourage all of our readers to do their own research to find out the scary reality of the dairy industry and the products they push on us every day. Be smart and be well. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Looking to shape up your diet plan? If you’ve been reading about nutrition, you’ve likely heard the term ‘macro’, along with the words proteins, carbohydrates, and dietary fats tossed around over and over again. You have a good idea of what these mean, but when it comes to setting these up in your diet, you’re confused as ever. Some sources say you should be eating 30% protein in your diet while others say 1 gram per pound is the right number to hit. And when it comes to carbohydrates, the advice is all over the map. Don’t feel confused by this. In terms of structuring your macronutrient intake, it’s never a black and white picture. Not only do you need to consider what your goals are – be it fat loss, muscle building, aerobic improvement, and so on, but you also need to consider the workouts you are doing. An intense weight lifting program is going to require far different types of macros in a day than an easier going cardio workout will. Customization is key This said, let’s back up a moment. The Real Secret To Beginner Fat Loss Success Before you let all this confusion regarding macros overwhelm you, it’s time to forget about it. That’s right. The biggest mistake I see beginners who are looking for fat loss making is getting too wrapped up in the details. It isn’t going to matter if you are consuming 100 grams of carbs or 150 grams of carbs per day if those carbs are coming from white bread, sugary cereals, and processed foods. In either scenario, you will not be seeing results. Until you get the basics down first – that is, sound nutrition coming from wholesome foods, your macros simply don’t matter. As a beginner, you can see dramatic success – a major transformation even – if you just focus on eating the right foods. Only once you’ve done this for 60 days and feel confident you can make wise food choices wherever you go, should you begin worrying about macros. Perfecting Step 1 So I challenge you, for 60 days, to eat a completely clean and natural diet. This means choosing lean protein sources, plenty of vegetables, small doses of nuts and seeds, along with moderate amounts of fruit. Opt for berries for the best results as these are rich in antioxidants and lowest on the GI scale. Add small doses of complex carbohydrates from white rice, quinoa, and sweet potato around your workout periods to fuel your muscles and you will be all set. This also means cutting out any forms of sugar and processed carbs, staying away from all deep fried foods or those high in unhealthy saturated fat, as well as forgoing all alcohol for this 60 day time frame. Once you have achieved this, then we’ll talk about macros. But for now, this is the bigger priority and should be your only focus as it pertains to nutrition. If you need help knowing which foods are allowed and which aren’t, pick up one of my programs and follow the macro list & grocery guide included. If you eat all the foods on this list and that’s all you worry about, I promise you, you’ll be loving how you look and feel in no time. As always thanks for following me, and giving me the opportunity to do what I love. ~ Michael Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
This question and answer session is with our Morellifit Coach Chris. Todays topics cover supplements. Is Whey Isolate Good? Absolutely, in terms of supplemental proteins, isolate is King. It has the highest bioavailability. It had a bioavailability of 159. Bioavailability is how well our body absorbs and utilizes protein. We can use this term for anything, but right now we are in the context of protein. The egg is the set point at 100. The egg is considered to be 100 in bioavailability. Whey isolate is at 159, meaning it is way up there. That means your body utilizes whey protein isolate better than any other protein that you can take in. What are your views on Casein? Is it good? Milk contains proteins. You might see on the back of ingredient labels milk protein isolate, milk protein concentrate, and calcium casein. Casein is a main protein found in milk. So milk protein is the whey and the casein together. When we take something like the whey protein isolate, what we are doing is pulling the whey away from everything else and isolating it. Casein digests a little slower, and it’s a different kind of protein. Whey isolate digests just a little faster. Most people are not allergic to whey protein, but a lot of people have allergies to casein. Michael has had severe allergies to casein, and that’s not uncommon. Casein is a protein that can agitate the intestines, and you may or may not have this issue, but I would tell you to stay away from it if you can. It is not considered a high quality protein. It’s bioavailability isn’t near a great as whey protein isolate. Pre-workout Supplements in a nutshell? Pre-workouts, if your someone who’s taken them for a long period of time, you’ll know what that crash is like when you come off of them. You crash hard. The reason is that they are pounding your central nervous system, and they are pounding your adrenal glands to release epinephrine. And caffeine does the same thing, but to a lesser degree, and it’s a lot healthier for you. What I would recommend to you is coffee. And if your going with coffee, which I recommend, go with an organic coffee like Grind. It’s really difficult to find a high quality coffee without a lot of extra junk like pesticides thrown in. That’s why Michael came up with Morelli’s Coffee because it is a pure organic coffee from a small farm in Costa Rica. If you order it right now you can get free shipping. You can go to Morelliscoffee.com and enter FREESHIP and you’ll get free shipping on your order. Grind Coffee has become one of my favorite pre workouts. I do a shot or two of espresso before I go to the gym. It perks me up, gets me going and I have enough energy to where I can really push through a hard workout and I don’t crash. That’s the best part. If you take a pre-workout like you get in the stores, eventually you need it just to be normal. Your body becomes so adaptive to it, used to it, that you have to have it to feel normal. What I would recommend to you is that if you don’t like coffee or you don’t like espresso, just try it. Just start drinking it. I didn’t like it either. The last thing I wanted to do was grab a shot of espresso or a cup of coffee. It wasn’t my thing. I used to be hooked on pre-workouts. And I can tell you that my overall quality of life is much better, I’m not near as tired, not near as run down, not near as dependent on a harsh stimulus to work out. Coffee is awesome. Benefits of BCAA? When to take them? Branch Chain Amino Acids is what BCAA stands for. Branch chain amino acids are specific to skeletal muscle. Protein is made up of Amino Acids, and you take them in, you chew it up, its sits with some acids and enzymes and it gets broken up. They can take a long time time break down. Then those amino acids go to the liver and your body does what it wants with them. You take amino acid supplements like Primal Body Amino Acids which, we are coming out with, and these amino acids are specific to skeletal muscle. You want to take them intra-workout, that way they are in your blood while you are training. What that will allow you to do is go that extra mile, and push yourself a little bit harder. Your body is already taking and using them to start repairing damage that is created during exercise. And it is creating an anabolic environment. That is an environment where we build up muscle tissue. Where as exercise in itself is a catabolic in nature, so your breaking muscle down. What are your views on fat burners? Fat burners are a lot like pre-workouts. They beat the crap out of your central nervous system and your adrenal glands. It can actually create more damage in the long run then the gain or benefit your going to have doing them. Just don’t do them. We all want that quick fix, but what is going to happen when you stop taking those fat burners and then don’t change anything else in your life. You are going to go right back to where you were and maybe even worse because your adrenal glands are shut down. Now, you could screw up your thyroid, and a lot of different things that can screw your metabolism up. Just stay away from them. I know there is a great selling point, which is if I just take this pill, I don’t have to change anything else, I don’t have to work any harder and I’m going lose fat. But I want you to think long term. What’s going to happen when you
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For those of you looking to have a killer Glute workout on leg day, here is a signature workout from one of our Morellifit Athletes. Each athlete here at Morellifit has their own routines and own personal workout styles. We share with you their top work outs and invite you to try them for yourselves. Meet our Morellifit Coach Kristen! She is an Arizona native who grew up playing sports in high school. In college while attending the WP Carey School of Business, she met a personal trainer who turned her onto weight lifting and she fell in love with weight training. After college, she was still eating “the college diet” and working a desk job and found herself gaining weight even though she was still working out. Sick of seeing no results, and feeling bad about herself, she looked to nutrition to get herself back on track. She turned to a nutritionist who got her on a custom meal plan and found a trainer to help her with workouts to change her body. After getting amazing results she pursed her dream of competing in a bikini completion. Now a recent winner of the NPC Desert Storm Bikini Competition for both her class, and over all, she is currently pursuing her Precision Nutrition Certification and NASM Fitness Nutrition Specialization. From a bad relationship with unhealthy foods and seeing no results in the gym, to now being a passionate advocate for good diet and exercise, Kristen helps people everyday make the changes they need to improve their health. Her signature workout includes four supersets to help keep your heart rate up during the workout, as well as make the work out as time efficient as possible. Currently, she is working towards her national competition in the spring. In her new workout regimen, she includes workouts like these to help her build her glutes for her next competition. Kristen’s Signature Glute Workout Warm up – 10 minutes of treadmill incline walking and hamstring curl machine. 3 sets of 10-12 reps. SuperSet (#1) x 3 Hip Thruster 10-12 Bulgarian Splits 10-12 Split Jumps 20 SuperSet (#2) x 3 Side Step Ups 10-12 each Single Bench Jumps 10-12 each Super Set (#3) x 3 Wide Stance Leg Press (heavy) 10 High Stance Leg Press (lighter) 15-20 SuperSet (#4) x 3 Weighted Walking Lunges 12-16 Unweighted Walking Lunges 20-25 with pulse Burnout – Cable Kickbacks (as many as you can) Enjoy this work out in place of your leg day or just add it to your weekly routine. Keep tuned in to meet more of our Morellifit Athletes, and more upcoming workouts from Kristen. Tweet 4 Share 11 +1 0 Reddit Pocket Pinterest LinkedIn 0
As I always say, the weight loss process is 80% diet and 20% exercise. I have given lots of diet advice on this blog already, but some people just want a meal plan to follow. So, you asked, and I have answered. Here is a meal plan for a single day. But first, you need to know about the… Foundations of Eating For Weight Loss Find your BMR – you don’t need to count calories but you do need to find your BMR (Basal Metabolic Rate). This refers to the number of calories you burn during the day – while you are at rest. You can use the calculator here to find your BMR. Next, divide by 5/6 meals – when you have the BMR, divide the number by 5 or 6. This will give you the number of calories that you need to consume during each meal. This number does not need to be absolutely accurate. It should be an approximation. Know which foods to eat – this is very important and will be explained below. Prepare your meals 24 hours in advance – it is important that you always stay ahead of your schedule. If you don’t stay prepared, you are very likely to eat some junk food, or processed food, during the day. Forget caloric deficit – this is not important at the moment. I don’t count calories, but I am aware of what I’m eating. Try to be conscious of your meal portions but don’t obsess over it. Keep these 5 concepts in mind when reading the rest of this article. The Meal Plan OK, let’s get into the actual meal plan (it is based on the 5 concepts above). Breakfast – eat your breakfast within 30 minutes of waking up. This will rev up your metabolism and set you up for success for the rest of the day. Best option: Aim for eggs, bacon, turkey and avocado. This is the best way to get the high quality fats and protein into your system. Backup option (when busy): protein shake and fruit is the next best option. You could also try gain-less granola and fruit. Or almond butter and fruit. 2nd meal (2/3 hours later) Protein shake and fruit Hard boiled eggs Almond butter Protein bar Nuts seeds and fruit 3rd meal (2/3 hours later) Chicken Tuna Shrimp salad Sweet potato Veggies Steak Fruit Almond butter Avocado and nuts Small amount of white rice NOTE: all of the foods listed above (the first 3 meals of the day) are interchangeable. You can mix them around to your own tastes. 4th meal (2/3 hours later) – You need to eat leaner foods as you get closer to bedtime. Protein shake without fruit Almond butter with celery Veggie sticks Macadamias 5th meal (2/3 hours later) Salmon and veggies Seafood Steak Chicken Avocado A little dark chocolate Glass of red wine 6th meal (2/3 hours later) –this is the last meal of the day. It should be every lean (protein and fats only) Lean meats Veggies Handful of almonds That is a sample meal plan that promotes fat loss. Notice that the meals are very lean closer to the end of the day. This will keep your metabolism charged up without storing any fat. The Most Important Takeaway Message If you look at the foods listed above you will notice a few commonalities. These include: No processed foods. No refined carbohydrates. No sugar. No grains or wheat. You will also notice that all the foods are listed are whole foods. This is very important and the best way to get started. Counting calories is not as important as many people imagine. If you eat only whole foods, you will start to lose weight. As you do this over the weeks, you can then begin to focus more on caloric deficit and get leaner still. However, to begin with, don’t get hung up on every calorie. It will just cause stress and lead to cortisol in the body. If you follow the 4 principles above you will certainly lose weight. This is exactly how I lost 30 pounds of fat in under 120 days. Use the principles, and the meal plan, above to ignite your fat loss efforts and feel full and energetic. Tweet 0 Share 5 +1 1 Reddit Pocket Pinterest LinkedIn 0
New Year resolutions suck. It’s all well and good having goals, but the trouble is, we don’t stick to them. Think about it – how many have you had over the years? Whether it’s been to take up the guitar, learn Spanish, become a master of ballroom dancing, or, our favorite – lose weight and get in shape – time and time again, we fall short. So how about, this year, you make your resolutions properly? You make them so precise, so goal-orientated and so targeted that you simply can’t fail? Sound like a plan? Why You Fail A 2007 study by British psychologist Robert Wiseman found that only 12% of us stick to and achieve our resolutions come the end of the year. (1) That depresses me. It means that for everyone who starts January with vim, vigour, and a willingness to change their lives, 88 out of every 100 fail. For whatever reason, they just can’t summon up that inner strength to make the changes needed to take them where they need to be. To me, that issue comes down to 3 things – 1. Not finding your “Why” 2. Poor planning 3. Lack of social support In this article, I’ll help you get all 3 of these right. I’m guessing, if you’re reading this, then your resolution revolves around losing weight, getting lean and creating your best body ever? If so, read on, and we’ll make sure we get you there. 1. Finding Your “Why” This is just about the most important aspect of any resolution making or goal setting. The “why” refers to your deep desire for change. I’m not talking about saying you want to lose weight because you think you should, or because others expect you to – we need to find what REALLY drives you. You might say you want to lose weight to look better, but that’s not enough. Somewhere, deep down inside, you feel pain. If being out of shape and overweight was the norm, and you didn’t feel judged, you wouldn’t really want to change, would you? Yet, for the standards our society sets, and the way you feel others look at you, you’re not happy about the way you look – and THIS is your why. Perhaps you were picked on at school. Maybe people at work talk about you behind your back. You might feel that you’re not setting a good example for your kids. Whatever your “why” is – find it, and think about it every single day. Use the doubters and the haters as motivation to drive you forward, and think back to them every time you feel like slipping. Plan Properly Do you have a precise plan of action, laid out with daily, weekly and monthly goals to hit your targets for 2015? No? Most people don’t – and that’s why 88% of people fail, so let’s look at how we can break it down. Your yearly goal may be to get a six-pack. This is cool, and perfectly achievable, but it’s not really actionable. What we need to do is figure out a way you can break this down into smaller steps. Take 3 white boards – one small, one medium and one big. Your monthly or long-term goals and actions go on the big one, your weekly goals go on the medium one, and daily targets go on the small one. For instance Big Board – – “Get a Six-Pack” might go at the top, but you could also have – – “Drop to a 32” waist by May 15th (my birthday) and be performing 3 weights workouts consistently each week.” Medium Board – – This week – – “Complete week 4 of “HIIT Max” and give 100% in every workout.” – “Do my grocery shop by Thursday evening, and ensure I’m stocked up with fresh and frozen fruits and veggies to get me through the next week.” Small Board – – Today – Get a lean serving of protein at every single meal – Remember to take all my supplements ***IF YOU DON’T HAVE SPACE FOR BOARDS*** I would recommend that if you don’t have the space for the boards, try different sized sticky notes, pieces or paper or something similar – but aim for big, medium, small for whatever you choose. Hitting daily goals means you’re more likely to hit your medium-term goals, keeping you on track to smashing your overall resolution goal. Social Support Few folk can successfully go it alone. You need support and structure to keep you going. You also need the fear of failure, and the thought that others may judge you for not completing what you set out to. So it’s for that reason that I encourage you to tell as many people as possible about your goals. Tell your friends, family, colleagues and gym buddies. Most will be helpful, supportive and encouraging, but even the doubters and naysayers have their use – along with your “why” think about these people almost hoping that you fail, and channel that into your success, pushing you forward to prove them wrong. Go Forth and CRUSH IT Using these tips and tricks, there’s no way you can finish 2015 NOT in the shape of your life. Being leaner, fitter, slimmer and sexier. Remember, if you’re struggling for support, motivation and encouragement, you can get me through the contact tab, or head on over to the Facebook page at https://www.facebook.com/MorelliFit Here’s to a great 2015, and I’ll see you on the other side. Oh, and if you need a little ‘kickstart’ – and want to lose 7-11 lbs , safely and naturally, then why not try my Detox Drop system? It only takes 7-10 days, and might be just what you need to start 2015 with a bang. You can have a look right here: http://www.thedetoxdiet.co References 1. http://www.quirkology.com/UK/Experiment_resolution.shtml Tweet 2 Share 14 +1 0 Reddit Pocket Pinterest LinkedIn 0
Hey there, Fit Fam, We are going to talk about metabolism, specifically mastering your metabolism so that you can burn fat almost effortlessly. There are four things that you need to know specifically, but before that, lets talk about metabolism in general. Metabolism is roughly the way your body burns energy. What is energy? Energy is calories, and when your metabolism is not working properly, your body stores those calories as fat. When it is working properly, you use those calories as energy throughout the day. Let’s talk about the four things that make your up metabolism. The first is your BMR (Basal Metabolic Rate), or RMR (Resting Metabolic Rate). This is the calories you burn while you are at rest, but you are not sleeping. For example, if you were to lie in bed for 24 hours, these are the calories you would burn. This accounts for roughly 65-70% of your TDE (Total Daily Expenditure). We also refer to this as your TDEE (Total Daily Energy Expenditure). Second, is your activity level and exercise. The idea is that you are going to burn 15-25% of your TDE, with your goal being 25%. The third thing is your digestive process. This is the amount of calories you burn when digesting food, and will account for 5-10% of your TDE. Protein has the highest thermic effect of food, so you actually burn more calories eating protein than any other macronutrient. Last is your AHG (Adaptive Heat Generation), which is your body’s ability to raise its temperature in order to create balance in the body. This accounts for roughly 7% of your TDE. Now, lets break these down a little bit more so that you can manipulate them. You can raise your BMR by feeding yourself and by doing exercise (weights or HIIT). The thing to think about here is that you want to build muscle. The more muscle on your body, the higher your BMR, and the more fat that you burn while you are at rest. A lot of people email us here at Morellifit, asking if cardio is good or bad. If you are trying to get your activity level to 25% and you are really trying to get to your BMR through exercise, you will want to stick to weights or HIIT (High Intensity Interval Training). The reason for that is because you create an afterburn effect that allows you to burn calories 24 hours a day. When talking about the digestive process, you have your protein, your fats, and your carbohydrates. Try starting with your protein (a piece of steak, chicken, or fish), chewing it nice and slowly, and then move onto your other macronutrients. You should feel satiated, as protein is the most satiating of the macronutrients. You will then be less hungry and less likely to overeat, improving your ability to hit the 10% mark of your TDE. If you are eating the right amount, getting enough protein to keep you full will never be an issue. Lastly, your AHG is just the homeostasis of the body. These are the four things you would like to consider when you are talking about your metabolism, and understanding your metabolism, so that you can burn fat or build muscle at your leisure. With all that, I hope this information serves you, and I understand that it can be a little more complex, but this should start to simplify it. If you have any questions regarding metabolism or calories, leave those below. We answer those questions every single day in the comments, so we’d love to hear from you. You can even potentially spark some new ideas for upcoming videos. Remember, this is a process. It is not a destination, it is a journey, and it all begins with a single step for everybody, no matter where you are. Be patient. Stay the course. And lets get fit, together! Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
