So that time is upon us again. Already! Another year’s gone by, and Thanksgiving rolls around. Though for some, the real highlight of this time of year is Black Friday. People plan for this for months and months – getting their “tactics” in place – How they’re going to organize their day to get to the mall as early as possible The ultimate methods for crowd-busting (without getting arrested!) Strategically placing different family members at different stores to get all the best bargains. Sitting up all night clicking “refresh” on their computers to swoop in and get the best deals on Amazon It sounds crazy, but you and I both know – everyone does it. And that’s pretty much okay. Because it’s just once a year. Splashing the cash on a few great bargains, and pushing the boat out just one day in every 365 really isn’t going to set you back too far. It doesn’t mean you can’t enjoy nice vacations, treat your kids, go out to eat, or do anything fun for the whole rest of the year. Just one day. That’s it. And that leads us on to the topic of today’s blog post: “I Screwed Up My Diet” Diet is without a doubt, the number on area where most people are likely to struggle with a fat loss plan and a body transformation. Most don’t find sticking to a workout schedule that difficult. But a diet’s a different matter – because temptation is always there. As we all know though, getting your diet right is absolutely critical in being successful with your goals, and those who are in the zone, and on track to get amazing results understand this. Which is why these folk often freak out when they have one day off their diet. “I screwed up” is one of the most common things I hear from my clients the day after Thanksgiving, after Christmas, and after birthdays, parties, New Years, and any other times when there’s junk food a-plenty, and they’ve gone a bit (or a lot) overboard. You Are Human The first thing I’d tell you if you feel that you’ve been guilty of this, and are now ruing your poor choices is – “You are human.” We all make mistakes, and we all do things we know we shouldn’t. And that’s okay. Mistakes are how we learn. If we didn’t make mistakes, we’d never get anywhere in life, and it’s important to understand this. When you do have one of those days (or even one of those weekends) where once you start, you can’t stop with the treats, snacks and junk food, you mustn’t beat yourself up. By being too hard on yourself, thinking that you’re a failure, and coming down way too tough, you’re only going to get into a vicious cycle of feeling that every time you have the smallest slip up, you need to be punished. Suddenly, you have a tiny morsel of food that’s not on your plan, you miss your protein at a meal, or you cave slightly to temptation, you start thinking you’re a failure. This isn’t the case at all. Rather than trying to make yourself feel guilty, the best option is to learn from it. You don’t feel great for a lack of willpower and discipline, so use that to drive you forward. Remember this feeling next time you’re tempted, and remember how you feel now. The other big key here, is to get back on plan ASAP. If you screw up your diet a little at breakfast, that absolutely does not mean the rest of the day is wasted – you can still have a pretty damn effective fat loss day by making smart choices through lunch and dinner, and wipe that slate clean straight away. Can a Chicken Salad Make a Fat Person Thin? The obvious answer to this question is No. If someone’s spent their life eating burgers, fries and donuts, and has built up bad habits over 20 or 30 years, then sitting down and eating a chicken salad (or even eating healthy for a whole day) isn’t going to change their body and mind. Why then, would you think that if you’re lean, fit and healthy, that one bad meal, one bad day, or even a sub-par week or weekend would suddenly pile on pounds of fat and make you a dieting failure? It simply doesn’t. Plus, I’ll let you into a little secret – While I don’t condone deliberately going off-plan, sometimes indulging in those high-calorie junk foods can give you a mental and physical boost, cure cravings, and make you stronger. It’s a One-Off Black Friday only happens once a year, and everyone goes a bit crazy. The only people who really suffer are those who get hooked on bargains, and keep abusing the credit card for weeks and months afterwards. And that’s how it goes with “bad meals.” You have a day here and there that doesn’t go to plan? So what – you’re driven, you’re motivated, and you have self-control – for 95% of the time, you’re awesome at sticking to your diet. These binges only become an issue when you can’t stop. When you think you’re a failure, so binge even more. When you adopt the “screw it” attitude and become a self-saboteur. So this Thanksgiving, adopt the “one-off” mind-set. Have some fun with your food, give yourself a little leeway, and realize that it’s just for one day. The gym, and all your healthy food will still be there tomorrow, and you’ll be a fitter, stronger, and happier person, ready to go and crush it, and keep on track to killer results. Tweet 11 Share 3 +1 0 Reddit Pocket Pinterest LinkedIn 0
Imperial BMR Calculator Metric BMR Calculator Gender Male Female Age: Weight: Height: Activity Level: SedentaryLightly ActiveModerately ActiveVery ActiveExtremely Active Your Results: Your BMR is: Your TDEE is: HOW DOES BMR WORK? BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns at rest. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR uses up about two-thirds of your daily calories. Your caloric intake to lose, maintain, or gain weight will be based on your BMR, but will not be the same figure. Age, height, weight, and gender determine a person’s BMR, also known as basal energy expenditure (BEE). There are multiple formulas used to calculate BMR due to different schools of thought in the health and fitness community. Our calculator uses the Harris-Benedict equation, which works as follows: If you’re a man, your BMR is equal to: 65 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) If you’re a woman, your BMR is equal to: 655 + (4.3 x weight in pounds) + (4.3 x height in inches) – (4.7 x age in years) Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline.
When it comes to types of grains to eat, rice has, for some civilizations, been a centuries old choice. These civilizations have used white rice as a staple in their diets. However more recently brown rice has been making a splash on the health food scene. Some people have gone as far to say that brown rice is good and white rice is not. The debate has gone on for years over which is healthier; brown or white rice. So let’s take a closer look at both brown and white rice. White rice, by volume, has more iron, folic acid, thiamine, niacin, and riboflavin. Brown rice has more magnesium, phosphorus, calcium, potassium, zinc and vitamin b6. The more nutrient dense rice is brown, but only slightly. But, aside from this slight advantage, brown rice actually faces more problems when being digested. The first digestions down fall is that brown rice has more phytates and lectins than white rice, Phytates and lectins bind to vitamins and minerals and prevent your body from absorbing them. So even though brown rice might be nutrient dense, you body cannot actually absorb them all and there for falls short of truly being “more nutritious” than white rice. White rice has the bran and germ removed, hence making it “white” rice. The majority of the phytic acid is found in the bran, so white rice has almost all of the phytic acid removed in the process of taking off the bran. This means that you can actually absorb the nutrients in white rice better. The second digestion downfall is that brown rice still has the bran and germ, and the bran and germ make it harder to digest. Bran and germ can both be irritating to the digestive track. Being eaten regularly, or paired with other grains, can lead to digestive problems like leaky gut or inflammation. White rice, because it is void of both the bran and germ, is easier to digest and a good source of glucose for after working out or when ever you need it. But what about the fact that white rice has a higher glycemic index than brown rice? Even though white rice has a slightly higher glycemic index, you can lower it by eating it with the right foods. To prevent glycemic spikes when eating white rice, you can eat it with vinegar or fats. A good way to eat is with a drizzle of grass-fed butter or even olive oil on the rice itself. Pairing white rice with butter roasted vegetables, a few slices of avocado or chopped roasted nuts will also be a tasty way to eat it. Overall, although brown rice is slightly more nutrient dense, white rice provides an easier way to get these same nutrients to your body while being easier to digest and easier on your gut in the long run. Nutrition and diet can be confusing, but it doesn’t have to be. Let us help. We have a team of expert nutritionists that design 12-Week Custom Meal Plans removing 100% off the guesswork. Our custom plans; tell you what to eat, when, and how much, so you can effortlessly transform your body in a matter of weeks. Because our custom plans are unique to your body type, activity level, and metabolism, they are guaranteed. Tweet 8 Share 13 +1 0 Reddit Pocket Pinterest LinkedIn 0
Since having my kids, a holiday that is becoming a firm favorite of mine is that of Halloween. I mean, how often do I get to dress up as one of my daughter’s favorite characters from Sesame Street? Oh, if you want to see WHO, then just watch my video below. Anyways, Halloween is nearly always associated with candy. And cookies. And cakes. And chips. It’s a carb minefield! A common question I get asked is ‘what do I do over the holidays? Well, I’m going to tell you… So, what we are going to do is actually use all those tasty candy bars and treats, and use them in a ‘mini-carb cycle’. This will not only help us survive the night – but to allow us to continue to cut body fat. So how do we set up a 3-day carb cycle? In this instance, we are going to use Halloween (Friday) as our base point, and work from there. I am going to break it down day by day so you know exactly what to do, and what not to do, so you don’t gain any unwanted weight over the holidays. To get set this up, we need to be sure that there is a day either side of our ‘cheat day’, so in this case it’s going to be Thursday and Saturday. Thursday This is where we cut our carbs, and we are going low carb. Now what does low carb actually mean? Well everyone is different, and variables such as training, bodyweight and daily activity all come in to play. But I’m going to make it real easy for you. All I need you to do on this low carb day, is take your bodyweight in lbs, and divide it by two. That’s the maximum number of carbs you are going to have today. Sure you can do less, but definitely don’t do more than this. Make sure you have eaten all of your carbs in the AM, as you need to keep the PM carb free Friday (Halloween/The ‘cheat day’) Now by Friday, your body is going to be starved of carbs, and its basically going to be begging you for some. This is where we cheat. And we cheat hard! I want you to do one thing for me though – I DON’T want you to feel bad for it. Now as I mentioned above, everyone is different. You might be the kind of person that cheats by going crazy with carb-filled treats all day long, and that’s cool. Me personally, I like to keep most of my meals healthy then got nuts over a couple of meals and have everything I want. Personally I find it gets better results but whatever works for you is fine with me too. Saturday This one is the easiest to describe but can be the hardest to do, because when I say no carbs. I mean none. Nada. If you have been following me for some time, you will know I normally have two Quest bars on my low-carb days, and one on my no-carb days. But, after eating like crazy the day before, you have to be strict with yourself today. Otherwise the carb cycle just doesn’t work. You have to starve your body completely of carbs on the Saturday. The neat thing is that when you get to Sunday you will realize: ‘wow, this is what carb cycling is all about’. You will feel great and look great. This is just is a 3-day version of what I go through in-depth with my new carb cycle-book – ‘Carb Cycle Max’ – which is coming out in a week or two. What else do you need to know to make this work? Well firstly, on your low-carb days you still need some energy. We are going to get that energy from fat. Not much, about 20-25 grams of fat max. You don’t want to go over this number as otherwise the carb-cycle wont tap into those body-fat stores and you will undo all your hard work. Secondly, on the no-carb day you might be a little bit more tired and have slightly less energy than usual; that’s totally normal. Personally I don’t find it too hard as, well, I’m a coffee drinker! So there you have it, my definitive guide to cheating in the holiday season. So go and carve that pumpkin, grab some candy, get dressed up and get lean too! Michael Tweet 5 Share 4 +1 1 Reddit Pocket Pinterest LinkedIn 0
Cheat meals. It’s something that everyone loves to talk about but not always something that leads to productive results. Cheat wrongly and you’ll be packing on fat faster than ever. Cheat properly and it can actually enhance the results you see. First, cheat meals can help build resiliency. Many people take for granted just how good healthy eating makes them feel. By having the cheat meal, you may enjoy it while eating that cheat, but after, you’ll likely be wishing you were back eating your healthy food once again. By doing this cheat, you’ll appreciate sticking to your healthy diet the remainder of the time. And then of course, cheat meals also calm those psychological food cravings we all have, making it easier to stay the course the rest of the time. Let’s go over the details on how to cheat correctly so that you can not only enjoy those foods you crave, but also still go on to see optimal fat burning results. My 90/10 Rule The main principle I like to follow is what I call the 90/10 rule. This basically means that for 90% of the time, you are on track, eating healthy, clean foods. Lean proteins, fruits, vegetables, healthy fats, and small doses of natural carbohydrates are all part of your 90% diet plan. Then 10% of the time, you divert. This means you can virtually eat whatever it is you are craving, without worry. Of course you do need to keep it within reason. Eat a whole tub of ice cream and a box of pizza and it won’t matter how ‘good’ you are the rest of the time, you’re still going to be doing damage. Moderation is key. If you are eating 3 meals a day, that means 21 meals a week, so for about 2 of these meals, you can have that cheat meal. For those on a standard diet plan, this technique works very well. The Carb Cycling Rule Alternatively, another principle you can follow is the carb cycling principle. Carb cycling is a great way to burn fat and incorporate a weekly cheat meal into your plan all while providing more energy for intense workouts that you plan on doing. With the carb cycling approach, once per week, you can have one meal that consists of an appetizer, a main meal, and a dessert – all foods that you crave. This meal should fall on the highest carb day of the week, which ideally should fall on your most intense training day. For most people, this is leg day, however for you, it could be something else. Think about whichever day of the week you feel you are working the hardest and plan that for your high carb, cheat day. By planning it on your workout day, you’ll be able to utilize all that energy, recovering from the workout session you just had (or if you cheat a few hours beforehand), using the energy to fuel the session. Either way, you’re more likely to put those excess calories to good use. So consider this next time you’re craving your favorite foods. Plan a cheat day right into your program and it’ll work wonders to help you get the results you desire. What’s your favourite way to cheat? Tweet 1 Share 14 +1 0 Reddit Pocket Pinterest LinkedIn 0
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If you struggle to gain mass, then this post and video below will be a great help for all you hard gainers out there. Are you a hardgainer? Are you someone with a low body-fat percentage who struggles to gain weight yet desires to more easily gain mass? If so, then the three most important things to do are to: Figure out your basal metabolic rate (BMR) Calculate your daily caloric expenditure (DCE) Follow specific food recommendations and a few other considerations Figuring Out Your BMR and DCE Your BMR, or basal metabolic rate, is the amount of calories you burn in a day while at rest, but not while sleeping. That being said, on days you are not training take into consideration that you are resting more. Your DCE, or daily caloric expenditure, accounts for the amount of calories you expend when you consider your exercise along with your other daily activities. You can find your BMR and DCE numbers out using a BMR calculator. If you obtain “HIIT Max” from insanefitnessanywhere.com to aid you in your exercise routine, you will receive a free BMR calculator along with it. Otherwise, you can simply Google “BMR calculators.” Plenty options will come up in your search results to choose from. Once you calculate your BMR and DCE numbers, you need to ensure you are consuming above those numbers in calories. You can consume 500 to 1,000 more calories than your BMR and DCE numbers, depending on how lean you are, and how quickly you wish to gain mass. Play around with the numbers until you find the method that best suits your needs. Specific Hardgainer Food Recommendations Whole milk: Typically, I’m against the consumption of generous amounts of dairy and legumes. Most often, I recommend almond milk as opposed to whole milk. However, for people who are exceptionally lean and struggle to gain mass, consuming large amounts of whole milk is recommended. Full-fat yogurt: There are countless types of yogurt on the market. To gain mass, opt for full-fat yogurt as opposed to other kinds. Peanut butter: Implementing a high-calorie, nutrient-rich item into your diet such as peanut butter greatly helps with weight gain. Peanut butter is rich in healthy unsaturated fats and omega-3’s, and contains 90 calories in a single tablespoon, making it a perfect candidate to add to your diet when working to gain mass. Other Considerations for Hardgainers It is highly likely that you will, without a doubt, put on fat as a result of following these simple tips, especially as you increase your calorie intake. Therefore, it is important to monitor the changes occurring in your body, and to then tweak the number of calories you consume per day in accordance with your overall goal. Continue to weight train as well. You can visit my YouTube channel for videos that will provide you with weight training advice and protocols. While trying to gain mass, be sure to incorporate hypertrophy methods along with your weight training. If you desire to gain mass but find it difficult to do so, rest assured that the tips listed above along with the information provided in the video above will help you reach your goal. Stay mindful of the fact that you are not going to see results overnight, as benefits from training stem from an accumulative effect. With that in mind, stay patient, and stay the course. And leave me your comment, question, or results below. Until next time, gain more muscle mass and take care. Tweet 4 Share 21 +1 0 Reddit Pocket Pinterest LinkedIn 0
How do you know if you’re overeating or undereating? Here you’ll learn all about how to figure out how many grams of fat, protein, and carbs you should eat each day so that you don’t overeat or undereat. Firstly, the answer is based on your goals. So, what are your goals? Do you want to: Lose fat? Gain muscle mass? Maintain your weight, but become leaner? Answer those questions first. After you define your goal, you’ll need to find your BMR. Find your BMR This is the number of calories that you burn in a 24-hour period, while your body is at rest (but not sleeping). You can find a free calculator online that will help you calculate this number. Or, you can do the following calculation: divide your bodyweight by 2. Now multiply by 24. This will give you a general approximation of what you need to be eating in order to effortlessly lose some weight, or if exercise isn’t a part of your day simply maintain your current BMI. If your goal is to put on size the you will need to increase these numbers based on how fast/slow you are looking to add size. Example of a 200lb man: 200 / 2 = 100 x 24 hours = 2400 calories. This means this man should eat 2400 calories across the day. I recommend breaking this number of calories into 5 or 6 meals per day. If you want a more accurate calculation, then use a body fat caliper. You can find them on Amazon.com for $4. This will give you a more reliable body fat reading. You can then input those figures into an online BMR calculator. Use an activity multiplier To make the reading even more reliable, you can use an activity multiplier (again, find an online calculator that makes this process easy). This will help you to add the required extra calories if you have an active job. Use your BMR calculation to asses your needs As you know I recommend foods from nature, such as: Fish Fowl Nuts Seeds Lean meats Vegetables Fruits With this in mind, you should consume the required number of calories from the quality food sources listed above. You should then structure your macronutrients so that you don’t store any fat at night. It is advisable to eat your carbohydrates around your workout times. For the first 3 meals of the day, consume one third of your calories from each food group (fats, proteins and carbs). As you get to meals 4,5, and 6, taper off the carbs and eat more calories from proteins. When I’m cutting, I like to eat 100% of my calories from protein (for meal 6). I also stop eating 3 hours before bedtime to ensure I get as lean as possible. Use the tips and system above in order to figure out your calorie intake, and make sure that you don’t over or under eat. If you have any comments or questions, leave them below. Tweet 1 Share 5 +1 0 Reddit Pocket Pinterest LinkedIn 0
Wondering how you should go about structuring your workout sessions? You know that you need to have two main types of exercise in your program – strength training and high intensity cardio training. But, how do you set them up? And more importantly, within those two types of workouts, how do you set up each exercise you’ll be doing? Many people often find themselves confused when it comes to workout programming, so today we’re going to set the record straight. How you structure the exercises you do in each session will influence the nature of the results you see, so it’s something to start paying closer attention to. Let’s go over what you need to know. The ‘60’ Minute Time Block So let’s say that you have 60 minutes to workout total. How much do you devote to strength and how much to cardio? A good split that I would recommend is about 30-40 minutes to your strength work and the remaining 20-30 minutes to high intensity interval cardio training. Note that strength work must come first. If you have a longer or shorter block of time, adjust these time frames respectively. The key point to note is that strength training is the priority, gets the most time, and comes first in that session. Structuring Your Strength Workouts To best structure your strength workout, you’ll always want to do your multi-joint or complex exercises first. These are your squats, your deadlifts, your bench presses, your bent over rows – if they utilize more than one muscle group, they are going to take more energy to perform. As such, doing them first helps ensure you perform them without a problem. After those exercises have been completed, then you can move into your isolated exercises such as bicep curls, tricep extensions, leg extensions, and so forth. Adding Cardio Into The Mix After your strength work is completed, now you need to add cardio to the mix. If you’re still doing that steady state cardio, going at it at one straight pace for 40-50 minutes at a time, you are missing out on results. Those who participate in this form of training experience greater fat loss all over their body, as well as specifically from the trunk region, as was found in one study published in the International Journal of Obesity. For instance you can bike hard for 30 seconds and then rest for 30 seconds. Or you can run uphill and walk back down. Do whatever mode of cardio you prefer as long as you can do it intensely. Or, if you want another option, try my HIIT max program, found at insanefitnessanywhere.com. You’ll see noticeable improvements in just a few short weeks doing this type of cardio. What About Abs? Now you might be wondering when you should do abs? Because abs will help to support your core throughout all the main strength moves, you want to make sure you’re doing any intense weight lifting moves requiring core support before abdominal training. This means squats, deadlifts, lunges, rows, shoulder presses, and of the like. If you were just going to do an arm workout and you want to blast through abs first, that’s fine, but anything more intense on the strength side, abs come last. So keep these points in mind as you go about structuring your workout protocol and you can be confident that you are going to head toward results. Cut Out the Confusion: Now, this was one of my more “science” blog posts. And I know I didn’t give you any real specific guidelines. But that’s because this is a rather complex topic, and reality, there’s no “right” or “wrong” way to do things. However, The way that I’ve found most effective? The one that not only got me from 24% body fat to 8% body fat in a little over 3 months? And the one that I’ve used with thousands of clients. (Over 60,000 to date, to be precise) is this one – HIIT MAX™ HIIT MAX™ takes the methodologies and guidelines we have here, and lays everything out into one easily accessible, done-for-you training & nutrition program. We give you a plan that’s easy to implement, takes no thought process, removes confusion, and guarantees to torch stubborn fat in record time. Plus, you only need to commit 20 minutes, three times per week. Reference: Chisholm, D.J. et al. (2008). The effects of high intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity. 32, 684-691. Tweet 4 Share 59 +1 2 Reddit Pocket Pinterest LinkedIn 0
Let’s talk about fruit juices. We get so many emails about specific juices. Is Naked juice a fruit juice and is it good for me? The answer is, no. We are going to uncover why. First, let’s look at why do most people think these juices are healthy in the first place. Some boast up to 59 carbohydrates per container, and a lot of sugar. But it’s all about the marketing, because all these juices are being marketed to us as healthy. They are being labeled “super” fruits juices. They boast “greens plus flax seed” and “300 percent of your vitamin b 12 with only 80 calories per serving.” Even though there are some greens in the ingredient list, they are at the bottom of the label. So by weight, there is the least amount of greens by ingredient volume. Even with having those greens in there, you are still having to consume 30 grams of sugar to get them. Don’t get us wrong, we love greens. We love drinking our greens. We love greens so much we have a Greens Superfood. How many grams of sugar in our greens? Our greens have 0 grams of sugar, and by volume it is all greens. So it is possible to get your greens without drowning them in sugar. Let’s just look at one juice to break it down and show you what fruit juices contain. Naked brand juice is a good one. A lot of people know it, and they see it everywhere. When you look at the front it tells you that it is pure fruit and no added sugar. Then you flip it over it over and it lists off what amount of fruit is in it. In one particular drink there are 22 raspberries, 1 and a third banana, and nearly two apples. When our custom meal plan department writes you a custom meal plan, they are not even putting that much fruit on a plan for an entire day, much less at one time. There are 60 grams of carbohydrates in one bottle and 44 grams of sugar. That is a lot of sugar! That’s more than you should be consuming in a whole day. We are not saying fruit is bad for you. Fruits do have vitamins, and minerals. It is in the volume at which you consume that great amount of sugar that can be bad for you. We don’t want you to consume that much at once. We see people who are having three, four, and five servings of fruit a day and think that this is healthy, but are still struggling to lose weight. We are not saying that there are not healthy benefits to fruit, but too much fructose can cause problems especially with weight loss. Let’s explore this so that we can understand why high levels of fructose all at once can hurt you. Having vegetables and little bit of fruit together is outstanding in moderation, but all of the good stuff in these fruit drinks you can actually get from vegetables without all the sugar. Fructose is preferential to the liver. When we digest it, our liver takes a hold of it and stores it. It goes other places too. Our body can use it for energy, but it doesn’t want to unless we have been doing a lot of strenuous activity and we consume it in a moderate amount. If we get our activity way up and consume it moderately, the liver does not want to use it as energy stores it as fat. We don’t want to overwhelm our body. At the end of the day while it is natural sugar, it is still fructose and will be processed in our body as sugar when we over indulge. Especially if you’re over consuming it at 4, 5, or 6 servings like people have come to us saying they do. Plus, when people juice fruit, it lacks the fiber which slows the digestion of fruit in our system and opens the doors for our bodies glycemic levels to spike. Limit the consumption of fruit to 2 servings a day if you are trying to lose weight. You can also stick to berries because they are one of the best fruits for weight lose. They hit the glycemic index much lower and are full of antioxidants. They are also higher in fiber and lower in sugar so you get the best bang for your buck. Say no to these grab and go fruit juices and yes to a moderate amount of fruits and an abundance of greens. Be patient, stay the course, and let’s get fit together. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
