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Welcome Morellifit Family to a workout nutrition Q + A with Michael. Today we focus on nutrition that has to do specifically with your workout routines. Q – Can you eat protein prior to your workout? Michael – You can. For me it’s not right up into your work out. Q – What is more important to eat before your workout? Michael – Fuel for sure! But a couple things you need to take into consideration. When was your last meal? If you ate two hours ago, and you had lots of carbs you potentially don’t need to eat before you work out. Its all predicated on you. Your body, your goals, and what your training looks like. If you’re going on a treadmill for 45 minutes you don’t need carbs for that; sweet potato, white rice or any carbs for that. It all depends on your training. But you definitely want to have some fuel before and after a work out. Q – What’s HIIT? Michael – High Intensity Interval Training. It’s my number one selling program bar no one. And I think we just passed 100,000 students world wide. Hittmax.com is essentially my version of high intensity interval training. I basically took plyometrics and strength and married them together to give you HIIT MAX. In a nut shell it is high intensity exercise followed by either low intensity exercises or a short period of rest. Q – What is the best way to bulk? Michael – Eat. If your really lean, like skin and bones and a hard gainer, and your goal is to bulk I hate to say it, but it’s milk and peanut butter. Almond butter if you want to go a little healthier and whole milk, pasture raised and the more organic the better. If you are lean hard gainer, that is highly recommended. Me and D are the opposite of that. We look at a cheese burger and gain weight. The moral is that you have to eat above your TDEE. You need to figure out your TDEE and you can go to morellifit.com and click on the blog. There is a BMR calculator so you can figure out your TDEE. Now in order to gain weight you have to eat above your total daily energy expenditure. If you don’t you won’t gain weight. If 3500 calories is a pound, then eat 500 above your TDEE for 7 days. In a week, you know that you’ve gained a 1 lb. You always have to remember, the cleaner you eat, the cleaner the gains. Know that I’m thankful for your support, and I’ll always have your back. Be patient. Stay the course. And let’s get fit, together. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
Welcome Morellifit Family to a workout nutrition Q + A with Michael. Today we focus on nutrition that has to do specifically with your workout routines. Q – Can you eat protein prior to your workout? Michael – You can. For me it’s not right up into your work out. Q – What is more important to eat before your workout? Michael – Fuel for sure! But a couple things you need to take into consideration. When was your last meal? If you ate two hours ago, and you had lots of carbs you potentially don’t need to eat before you work out. Its all predicated on you. Your body, your goals, and what your training looks like. If you’re going on a treadmill for 45 minutes you don’t need carbs for that; sweet potato, white rice or any carbs for that. It all depends on your training. But you definitely want to have some fuel before and after a work out. Q – What’s HIIT? Michael – High Intensity Interval Training. It’s my number one selling program bar no one. And I think we just passed 100,000 students world wide. Hittmax.com is essentially my version of high intensity interval training. I basically took plyometrics and strength and married them together to give you HIIT MAX. In a nut shell it is high intensity exercise followed by either low intensity exercises or a short period of rest. Q – What is the best way to bulk? Michael – Eat. If your really lean, like skin and bones and a hard gainer, and your goal is to bulk I hate to say it, but it’s milk and peanut butter. Almond butter if you want to go a little healthier and whole milk, pasture raised and the more organic the better. If you are lean hard gainer, that is highly recommended. Me and D are the opposite of that. We look at a cheese burger and gain weight. The moral is that you have to eat above your TDEE. You need to figure out your TDEE and you can go to morellifit.com and click on the blog. There is a BMR calculator so you can figure out your TDEE. Now in order to gain weight you have to eat above your total daily energy expenditure. If you don’t you won’t gain weight. If 3500 calories is a pound, then eat 500 above your TDEE for 7 days. In a week, you know that you’ve gained a 1 lb. You always have to remember, the cleaner you eat, the cleaner the gains. Know that I’m thankful for your support, and I’ll always have your back. Be patient. Stay the course. And let’s get fit, together. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
The recommended amount of water you should drink daily is a topic at the center of many heated debates. Many people claim there is an one-size-fits-all prescription to how much water you should drink every day. The most common water prescription says that you should drink 8 glasses per day. However, this statement is entirely false. The optimal daily water intake is highly individualized and is different for each person. Why? Because various internal and external factors play a role in determining the amount of water you should drink. The purpose of this post and the video below is to provide you with: The 7 Factors to Determine Your Daily Water Intake A Better Prescription for Your Daily Water Intake Important Health Reasons for Proper Hydration 7 Factors That Determine Your Daily Water Intake Climate Altitude If you are a woman and are nursing If you are sick, have the flu, or healing from any other illness How active you are during the day Your body-fat percentage Your weight A Better Daily Water Intake Prescription “Half your body weight in ounces of water” is a good baseline prescription for the amount of water you should drink daily. For example, for a person who weighs 200 pounds, he or she would divide by two. This equals 100. Therefore, for a 200-pound person, the starting point or baseline prescription for water is 100 ounces per day. However, please keep in mind this is just a starting point, as you must add in other factors. For example, if you are a bicyclist or avid runner, then you should drink more water. So, start with the baseline prescription. Then listen to your body and increase your daily intake based on what you are feeling. This is the most solid prescription that you can get without going to see a hydration specialist. Important Health Reasons for Proper Hydration It is important to maintain an exceptional hydration status for many reasons, including, but certainly not limited to: Toxin Removal, Increased Energy Levels, and Mood Improvement Other liquids such as tea, coffee, juices and the like do not factor into your hydration status. Only water by itself factors into your hydration status. Achieving Good Hydration Do not beat yourself up if you fail to drink 100 ounces of water every day. Just try your hardest. And do your best while remaining aware that what one person may need to stay healthy may be entirely different than what you need. Start at the baseline prescription of drinking half your body weight in ounces. And then listen to your body from there. It will always tell you what you need. After you implement this, leave me a comment below letting me know how this approach to staying hydrated is working for you. And until next time, take care. Tweet 0 Share 4 +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
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