tag:blogger.com,1999:blog-62170162798169888582024-03-05T09:37:39.417-05:00The Fittest Blogger | The World's Most Honest Fitness BlogThe world's best blog for fitness addicts. Subscribe to the Fittest Blogger for daily injury prevention, weight loss, and performance articles from fitness entrepreneur Kingsley Egei.
Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.comBlogger97125tag:blogger.com,1999:blog-6217016279816988858.post-29339222293385658752019-12-16T08:00:00.000-05:002019-12-26T02:11:21.870-05:00First Time Film Director, Kingsley Egei, Produced 2019's Most Epic Black Mirror Inspired Music Video<div dir="ltr" style="text-align: left;" trbidi="on">
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According to a small test group, this music video has been rated higher than all of season 5 of Netflix's Sci-fi and futuristic TV show Black Mirror.</span></h3>
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The renown television show Black Mirror has been around for years with season 6 set to be released Christmas day. As a big fan of the show, I was inspired to make this music video as trippy as possible and within budget. Here's my story on how it all went down.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj292NlPmGgUjWhPkiRUnfmtYrdTdDIQqFuPY8SiqJv3A14mquM_NmRHaknUN7NCc0-W3Bee4ycEfsz8MUKfGWjE78_yJN8oSHpUleq_B258MO8tsEI5lHhw0nqm0GQiGDwHgXged5ZXJs/s1600/bm+still+5.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Screen grab from Black Mirror Music Video" border="0" data-original-height="900" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj292NlPmGgUjWhPkiRUnfmtYrdTdDIQqFuPY8SiqJv3A14mquM_NmRHaknUN7NCc0-W3Bee4ycEfsz8MUKfGWjE78_yJN8oSHpUleq_B258MO8tsEI5lHhw0nqm0GQiGDwHgXged5ZXJs/s640/bm+still+5.png" title="Screen grab from Black Mirror Music Video" width="600" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Screen grab from Black Mirror Music Video</td></tr>
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Being a creative is demanding. Expensive. Painful. Joyful. Intense. </h2>
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It's not a career path for everyone, but if you know me, then you know I like challenges and love creating new things <i>(Minus babies. Babies are expensive)</i>. </div>
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So when deciding to become a Hip hop artist 2 years ago, I never really thought it would be SOOO demanding, which technically with a full team and a label it really isn't. But as an independent, I quickly learned that my previous presumptions were ill founded and f*cking dumb.</div>
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After coming to my senses and experimenting with different sounds, songs, mixes etc, it was then time for me to market the products that I worked so hard and diligently on in my living room studio.</div>
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The one part of my creative process that was clearly lackin and missing was the visual aspect.<br />
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So I got my shi*t together and started crafting out the initial idea of what my first big video would be about.<br />
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<span style="color: red; font-size: large;">Pause: <a href="https://www.youtube.com/watch?v=DTY_T2WBS0g" target="_blank">Watch Full video before continuing or keep reading.</a></span><br /><span style="font-size: small;">Please thumbs ⇑. Comment. Or Subscribe to support the creative process. If you dont like it, please DON'T hit dislike or leave nasty comments 😊</span></h2>
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<b><i>Back story</i></b>: I made the song Black Mirror about 2 years ago in 2018 and thought it was something special. It was originally mixed by a young engineer via the Internet and it sounded just ok. But I thought it could be better. So I mixed the vocals and mastered it again myself. I taught myself how to mix in protools for this specific song. I didn't have the greatest mics or the greatest tools, but I was determined to get it done.</div>
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<i><b>You can stream Black Mirror on any of your favorite streaming platforms or get directed by clicking <a href="https://open.spotify.com/track/24r1ngOL1WDReoiRBW3PyO?si=LaywUJffQo6pRJhCCc-WYw" target="_blank">Spotify</a> or <a href="https://music.amazon.com/albums/B07YF7H664?trackAsin=B07YF7TGML&ref=dm_sh_3555-402e-dmcp-d063-60d22&musicTerritory=US&marketplaceId=ATVPDKIKX0DER" target="_blank">Amazon music</a>(radio-friendly version).</b></i></div>
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Anyhow, once I was happy I started looking for music video directors.</div>
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I would send out a soundcloud links to dozens of directors. More than 30 over a year's period.<b> Maybe a total of five hit me back and four flat out told me no</b>.</div>
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The one guy that told me yes (<i>I will leave him unnamed, I'm not about that bashing life</i>), says yes but under certain <b>"stipulations" </b>he set forth.<br />
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Shooting would be on his schedule because I didn't have a big enough budget. We talked about shooting it very guerrilla for about $1200 USD and since he also lived in the DMV, I'm thinking this wouldn't be an issue and should be an easy shoot.</div>
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A few weeks go by after we talked, after I wrote the script, and after we had a pre-meetings to work out the kinks. Shoot weekend had been scheduled and calendared in.</div>
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Shoot weekend arrives and he tells me he picked a job that weekend so now he can't shoot. I get it, not super upset about it this time.<br />
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We set up another weekend. And guess what? He picks up yet again, another job leaving me in the dark.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMnTvZnNtMbtlPkrYKilxNEIEIfKECKJZvC6-G1bQhdNlny1PSBH8A2g4BdK2wUNaXI8VO-kpn-JRKdYXsxsUoqpJ3H0z1ZaHWPVXHTvZPfTqyAnae3e66ANSXgeTFTycU_EyO3g5h2Bc/s1600/BM+BTS+%25282%2529-120.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="SXTWLVE sitting in the darkness" border="0" data-original-height="1068" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMnTvZnNtMbtlPkrYKilxNEIEIfKECKJZvC6-G1bQhdNlny1PSBH8A2g4BdK2wUNaXI8VO-kpn-JRKdYXsxsUoqpJ3H0z1ZaHWPVXHTvZPfTqyAnae3e66ANSXgeTFTycU_EyO3g5h2Bc/s400/BM+BTS+%25282%2529-120.jpg" title="SXTWLVE sitting in the darkness" width="400" /></a></div>
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<b>2 months go by and I never hear back from him again</b>. Now I'm back to square A.</h2>
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So after a year plus looking for music video directors and with no luck I gave up the hunt.</div>
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I reached out to anyone and everyone in the film industry that I knew. Living in Maryland, which is not a big music and film hub like Hollywood, New York, or Atlanta (<i>yea I know, I need to move</i>), there really wasn't that many people here that were making good music videos around here.<br />
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I kept searching locally and no one wanted to shoot my concept, mainly because I didn't have a big enough budget for the script I wrote.</div>
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So one day in the Winter of 2018, I was on Instagram and saw this dope ass video from this artist who I cant remember his name right now. Anyhow, I immediately looked up the director in the bio of the song and emailed him.</div>
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A couple days go by and he responds and asks me the infamous industry question<br />
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"What is your budget?"</h2>
I tell him honestly<br />
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<b><i>"I don't know what this would cost to make."</i></b> </h2>
He tells me its a 10k job minimum. MINIMUM. And I'm like Fuuuuuuu ******k. But he likes the song and script concept. So he tells me that he will do it for a considerably lower price. But he would only DP it (DP is Director of photography, meaning he will be the guy behind the camera). And I would have to direct it, book the locations, hire the actors, and edit it myself.</div>
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<i>I've never directed a budgeted music video at this point in my life but I take him up on his offer.</i></h2>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoD3_nyFcu3n67ZELQz8fyGV6KGSnzQsLwr1cqAov2z9Nfd6m0_CkacJ9XWCrM8tRGVnrtYhGad1aT9vk_UGgbswdT5uMkVOgi0haP-LcN7-P7frsQ6mE9Rd5mQlth0yhDubeE_ozOWIg/s1600/BM+BTS+%25281%2529-52.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="SXTWLVE running through the script" border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoD3_nyFcu3n67ZELQz8fyGV6KGSnzQsLwr1cqAov2z9Nfd6m0_CkacJ9XWCrM8tRGVnrtYhGad1aT9vk_UGgbswdT5uMkVOgi0haP-LcN7-P7frsQ6mE9Rd5mQlth0yhDubeE_ozOWIg/s400/BM+BTS+%25281%2529-52.jpg" title="SXTWLVE running through the script" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SXTWLVE running through the script</td></tr>
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Living by myself in a high rent area here in Maryland, I didn't have a couple thousands bucks lying around in a savings account so now I had to go out and find some money. After asking around, and being told f*ck no so many times, I had one friend donate money to me cause he believed in me and <b>didn't ask for anything in return which is RARE!!!!!</b></div>
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The additional funds, I borrowed some from my mother (love her). And the rest I used my credit cards to pay him, the crew, additional expenses, and the actors.</div>
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So last December in 2018, I flew out to LA to go do two-12 hr shoot days for this video. I finished editing 85% of the video earlier this year around April but didn't put it out since I had no clout or traction.</div>
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This past November of 2019, I decided it was finally time to give this video to the world and just see what happens. I think my story is a story that most creatives have or will find themselves in.</div>
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Some won't talk about it and will just deliver the final product. But I think its important to always be transparent and honest with viewers and fans, because you never know what people are going through.<br />
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Creatives and artists are some of the most mentally fragile people I have ever met. <i><b>This is not an insult, just an observation</b></i>. And to keep pushing forward, I hope stories like this can motivate them to get sh*t done.</div>
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Anyhow, I hope you all like this video. This will probably be my last video for a while until I gain some traction or clout.<br />
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Feel free to help out by sharing with your friends because word of mouth literally is the only form of marketing that is worth anything. Below are some behind the scenes photos. More photos can be seen on my friend and camera woman <a href="http://nivanacampos.com/portfolio/sxtwlve" target="_blank">Nivana Campo's website.</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcESS9rT_czsBUvBTSh7zrdW566nMfowKs-7eScfAluPyuFnlVv_SJ5-8j8_xfHRhy2yzmO4ilFDyPCzYIVoCNR8icZvFWFWUBxfvu84teZ3ibtslKHYaBMfc3-DDj-ypXcTaKuHTuVQI/s1600/BM+BTS+%25281%2529-78.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img alt="SXTWLVE Painting" border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcESS9rT_czsBUvBTSh7zrdW566nMfowKs-7eScfAluPyuFnlVv_SJ5-8j8_xfHRhy2yzmO4ilFDyPCzYIVoCNR8icZvFWFWUBxfvu84teZ3ibtslKHYaBMfc3-DDj-ypXcTaKuHTuVQI/s320/BM+BTS+%25281%2529-78.jpg" title="SXTWLVE Painting" width="320" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmluhUc-XiC-nIbj-VGniEsE3P86fOLz_ZpaZSy8o1kB1NtCOn8fvjyYdwhdWe6hU4Uzi92b5Vqh3Pad4E0yIyV74DJncuFG9zf8SzV42fHEZJDm0-2T652bHVNPKPQCI8aJQGpBVwQI/s1600/BM+BTS+%25281%2529-10.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Actress on the set of Black Mirror Video shoot" border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicmluhUc-XiC-nIbj-VGniEsE3P86fOLz_ZpaZSy8o1kB1NtCOn8fvjyYdwhdWe6hU4Uzi92b5Vqh3Pad4E0yIyV74DJncuFG9zf8SzV42fHEZJDm0-2T652bHVNPKPQCI8aJQGpBVwQI/s400/BM+BTS+%25281%2529-10.jpg" title="Actress on the set of Black Mirror Video shoot" width="400" /></a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-KljdQflNWGgFnvireq-XmO6CjR1FQ56H0LU_p_qY9JwNzfRJF3lK-8BG02PA1UbHwwygVz3hX8P4JgwxzfJpQyQuGLHOnzgtyuni_vW0wcU2MDqxlD_TV-HZJ9CD05PCV2e_KnhOKz4/s1600/BM+BTS+%25281%2529-5.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-left: 1em;"><img alt="DP working the camera on the set of Black Mirror Video shoot" border="0" data-original-height="1067" data-original-width="1600" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-KljdQflNWGgFnvireq-XmO6CjR1FQ56H0LU_p_qY9JwNzfRJF3lK-8BG02PA1UbHwwygVz3hX8P4JgwxzfJpQyQuGLHOnzgtyuni_vW0wcU2MDqxlD_TV-HZJ9CD05PCV2e_KnhOKz4/s200/BM+BTS+%25281%2529-5.jpg" title="DP working the camera on the set of Black Mirror Video shoot" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoz8UVZKPBH_eQzpu00-_hHJ4HBgUSDWKjzJLR_vFQlJ1Z8qQJvwTF2qZrHaRWoICRszvj_25tmA9N7uGCvwyAzeuyokYpJSyc3fMNxw78ePK4z50grRCxWjHmt1ChNj4EW8-XQox5q4/s1600/BM+BTS+%25281%2529-54.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoz8UVZKPBH_eQzpu00-_hHJ4HBgUSDWKjzJLR_vFQlJ1Z8qQJvwTF2qZrHaRWoICRszvj_25tmA9N7uGCvwyAzeuyokYpJSyc3fMNxw78ePK4z50grRCxWjHmt1ChNj4EW8-XQox5q4/s1600/BM+BTS+%25281%2529-54.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE44UAI9FIvKWo6SJghctkMJjGIOT52GWttypXWtObwQaOt1dLFKAJIAiMQz4uqYK3DIH-Q9Pr1WDHhpQoN3z8fNp7UU0yC0UAWm3E7EqAEFbFTo-Z1_eyPJA31smHSrYgzm8gz_Ja168/s1600/BM+BTS+%25281%2529-60.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE44UAI9FIvKWo6SJghctkMJjGIOT52GWttypXWtObwQaOt1dLFKAJIAiMQz4uqYK3DIH-Q9Pr1WDHhpQoN3z8fNp7UU0yC0UAWm3E7EqAEFbFTo-Z1_eyPJA31smHSrYgzm8gz_Ja168/s320/BM+BTS+%25281%2529-60.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoz8UVZKPBH_eQzpu00-_hHJ4HBgUSDWKjzJLR_vFQlJ1Z8qQJvwTF2qZrHaRWoICRszvj_25tmA9N7uGCvwyAzeuyokYpJSyc3fMNxw78ePK4z50grRCxWjHmt1ChNj4EW8-XQox5q4/s1600/BM+BTS+%25281%2529-54.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="SXTWLVE going through footage at the Black Mirror Video shoot" border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoz8UVZKPBH_eQzpu00-_hHJ4HBgUSDWKjzJLR_vFQlJ1Z8qQJvwTF2qZrHaRWoICRszvj_25tmA9N7uGCvwyAzeuyokYpJSyc3fMNxw78ePK4z50grRCxWjHmt1ChNj4EW8-XQox5q4/s400/BM+BTS+%25281%2529-54.jpg" title="SXTWLVE going through footage at the Black Mirror Video shoot" width="400" /></a></div>
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Take care and sorry this wasn't a fitness post! Hope you guys got something out of me talking about this journey thus far. The full music video is set to Premiere December 20th. You can search YouTube or click the link below. If you watch the entire video and like it, please thumbs up and share with a friend! Anyways, lataaaaa. #Sovicious4ever<br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-16368141827742876862017-05-18T21:09:00.000-04:002017-05-18T21:09:13.173-04:00Never Thought I Would Ever Enjoy Working Out<div dir="ltr" style="text-align: left;" trbidi="on">
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August 9th 2016 was the first time I heard about the 30 days challenges from The Fittest Blogger. Summer was almost over and the biggest thing in my life at the time that I can remember was not being happy with my body.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDQOD1Vn9nALCo9nxQcNvcyHRwWauoC8ZQz2YouRGIcjFmLc_NThTr8QjlenYshyphenhyphenMiJnniP5ZQPyEcMxAEVeDlnSMy0E0P64Mnz4z_Km3o06BJh20vCUEMni7uqhMidlOtgnHemFdixVY/s1600/30+day+chall.png" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img alt="30 day challengers| The Fittest Blogger" border="0" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDQOD1Vn9nALCo9nxQcNvcyHRwWauoC8ZQz2YouRGIcjFmLc_NThTr8QjlenYshyphenhyphenMiJnniP5ZQPyEcMxAEVeDlnSMy0E0P64Mnz4z_Km3o06BJh20vCUEMni7uqhMidlOtgnHemFdixVY/s640/30+day+chall.png" title="Never Thought I Would Ever Enjoy Working Out | The Fittest Blogger" width="590" /></a><br />
<a name='more'></a><span style="font-family: "trebuchet ms", sans-serif;">Although I wasn’t happy with my body, I was not willing to spend money paying for the gym, trying the next fitness fad, or anything related to being fit. Then, randomly, Kingsley told me to try his challenges. I had no friggin idea what I was getting myself into.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">As I read through the messages of our conversation, I came to the extreme realization that </span><span style="font-size: large;">“Exercise is boring,”</span> “<b>I hate the gym,</b>” <span style="font-size: x-large;">“</span><span style="font-size: x-large;">Oh God, exercising is REALLY boring,”</span> <span style="font-family: "trebuchet ms" , sans-serif;">but I’ll try the challenge for 30 days. I can quit this sh*t after</span> <span style="font-family: "trebuchet ms" , sans-serif;">and</span> <span style="font-size: large;"><b>be done with exercising for the rest of my life…</b></span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">A week after that conversation, I started the challenge.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I doubted myself daily. I complained daily. I don’t know how to do push-ups, I am not doing the frog exercise right (<i>Burpees</i>), I am so sore I can’t walk so I’ll skip the challenge just for today.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">But for some reason, this guy that I barely knew would always tell me in my moments of doubt “I have faith in you girl, don’t chicken out.”</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">As assholish as it may seem, Kingsley always made it known that if I had any questions, I should always feel free to ask him. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">The beginning was tough and I remember how much I hated <span style="font-size: large;">EVERY SINGLE EXERCISE</span> (<i>I still hate some of them)</i>.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">But these challenges always kept me motivated. I did not want to fail.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">The hope of seeing progress at the end of the challenges drove me to the point of utter excitement.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I read more about diets. I researched healthier foods. I did my due diligence to make sure that I was going to see progress.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">And as a junk food lover, I knew that I needed to change some bad eating habits. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Giving up my favorite Brazilian desserts and Mcdonald's was the hardest part about the challenge. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">But I had one goal at the end of his challenge. I didn't want to get bigger nor to lose weight. All I wanted was to get lean. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Midway through the challenge, the exercises were getting easier. I added some weight as Kingsley suggested. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Day by day, I started to see changed in my body. The excitement of seeing some muscles definition made me want to go to a gym every day. I knew I would get more motivation in a place where everybody was exercising. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I kept doing the challenges but added new exercises into my repertoire after watching other people</span>.<br />
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<span style="font-size: x-large;"><i>"I asked questions, I talked to strangers, I learned at every opportunity that I could." </i></span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">At the end of the first 30 day Challenge I have ever done, I was in the best shape ever since moving from Brazil to America in May of 2015. I knew that this was just the beginning though. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I couldn’t just quit as I said I would when I started the challenge.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Afte</span>r I<span style="font-family: "trebuchet ms" , sans-serif;"> finished the first 30 day challenge, things have changed a bit. Winter came and I got lazy.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Cuffing season started. I lost my focus. My healthy eating habits wavered and my workouts dwindled.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">The only thing that didn’t change though was the fact that now my mind always blames me for eating bad things or not going to the gym <i>(Which I am ok with</i>).</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Before, I never cared about my health but now even unconsciously, I do care. The Fittest blogger's 30 day challenges have changed my life forever. These challenges have made me fit-conscientious.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Now I try to help myself and my friends that want to get in shape physically and mentally at any chance I can. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Seeing Kingsley so focused and in love with his craft keeps me motivated. That’s why wherever I go, I can honestly only speak good things about my buddy “The Fittest Blogger” and the challenges he puts me through. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I am very glad that I did that very first challenge back in Summer ‘16. I still do his challenges and my mind is more focused now than when I NEVER worked out.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Moral of the story. Working out was not my thing. I didn’t care. But I took the chance on the challenges.</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I was rewarded with not just a change in my body, mind, and self-worth, I was rewarded with an everlasting change in my lifestyle. If I hadn’t tried the Fittest Blogger’s 30 day challenge last year, then I would have never known how happy I could actually be with my body. The first step was to taking a chance. And I am very glad that I did.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Kingsley you rock, you deserve all the credit. Thank you for all your help fam!!</span><br />
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<i>Isadora is a lover of Brazilian chocolate, a fitness junkie, and loves to eat everyone's food without their permission.</i><br />
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Have you tried any of the Fittest Blogger's 30 day challenge? Are you willing to take a chance?Especially considering that they are FREE. Comment Below! And don't forget to LIKE and Share Tonight's post!</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com3Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-30535452174686380512017-05-09T00:18:00.002-04:002017-05-09T00:56:12.901-04:00Glute Day: Booty Gains Are Not Made On Leg Day<div dir="ltr" style="text-align: left;" trbidi="on">
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Let’s be real: big butts are trending. Everyone wants a big butt right now. That didn’t used to be the case, but thanks to rap music and Instagram, #bootygains is a thing.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjam7MflT8B9kQzq5fUc6nA_rL6GabqhP_t3qLJNzvbk9QjECb03KphjK5shxhWhiJzrw1JNVKJWuqxyRvJg1kQek19-DgWP9Q6lIabetBfB9bs7b9v4Sw-bVu1zL4jEmBPKJx4uvtBYzs/s1600/Sarah-laundrus.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Sarah Laundrus | www.thefittestblogger.com" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjam7MflT8B9kQzq5fUc6nA_rL6GabqhP_t3qLJNzvbk9QjECb03KphjK5shxhWhiJzrw1JNVKJWuqxyRvJg1kQek19-DgWP9Q6lIabetBfB9bs7b9v4Sw-bVu1zL4jEmBPKJx4uvtBYzs/s1600/Sarah-laundrus.png" title="Glute Day: Booty Gains Are Not Made On Leg Day | The Fittest Blogger " /></a></div>
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<a name='more'></a><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I recall the first time I realized big butts were a “thing.”</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I’m from Washington state and was visiting Hollywood, California when I was 17 years old (<i>2004, when women were still desperate to get rid of “saddle bags” and extra fat on their lower body</i>). I was walking with some friends, doing touristy things around the Grauman’s Chinese Theater (<i>The one with celebrities handprints and stars embedded in the sidewalk</i>), when I had two guys stop me.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Now, I need to back up a second to give some context: while I don’t like to bring race into things when it’s not necessary, in this story it does play a role. I am white (<i>Of European descent</i>), and white girls (<i>Especially before Instagram</i>) do not typically have big cabooses. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">These two guys were Latino, and I’ll never forget the question they asked, me, and my response.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">“Hey! Are you mixed??”</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I whip my long blonde hair around to look behind me.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">“Me? Are you talking to ME??” I said, confused.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">“Yeah! Are you like part black, or Hispanic?” they reply.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I respond, completely dumbfounded “No….?” </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">As these two guys walked away, I heard them mutter something about my ass. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">It was like a lightbulb went off.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">“They thought I was a different race because…I have a big butt…”</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">And that moment made me very aware of what my body looked like to other people.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Fast forward 10 years to my most recent bodybuilding competition, more specifically; Figure.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">It was my first time competing after a baby and subsequent 4 year hiatus. I was feeling really good. The leanest I’d ever been at 7% body fat. I placed top two in my class, and qualified for nationals.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I was so happy! The happiest I’d ever been with my body, minus one thing: my ass was GONE!!! I looked in the mirror at my vascular abs, then down at a butt that looked like it belonged to a 5 year old.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">At that point I realized a very valuable thing: my genetically round butt had been mostly body fat, and I had never really learned to train my glutes. Despite doing leg day twice a week, and hitting all the basics: free weight squats, dead lifts, hamstring curls, leg extensions, leg press, and lunges. I was lifting pretty heavy, but still my glutes were embarrassing. Still round as ever, but T- I-N-Y.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; text-align: left;">That was when I decided to drastically change my workout structure AND relax my diet to embrace some of that blessed body fat.</span></div>
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<i><span style="font-size: x-small;">IG: <a href="https://www.instagram.com/bonita_sarita_fitness/" target="_blank">@bonita_sarita_fitness</a></span></i></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I was on a mission to build an unforgettable ass!</span><br />
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<span style="font-size: x-large;">Your butt deserves its own day</span></h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Part of building your body aesthetically is focusing on proportions, meaning it’s all about ratios. If your upper body is huge, with bulging biceps, thick forearms, and those boulder shoulders, but you still want an ass that is big enough to leave an impression on your ex and make him question why he ever left you in the first place. Then you’re going to have to work twice as hard on that booty to look like it even MATCHES your upper body, let alone stand out in the midst of it. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">So if building a booty is important to you, your lifting days need to reflect that. Once I realized this I stopped including glutes in leg day. This booty was worthy of its own day: Glute day. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Day 1</b>: Glutes</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Day 2</b>: Quads, Hamstrings, Calves</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Day 3</b>: Compound exercises, Glute isolation, and functional training (plyometrics etc.)</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Notice glutes also make a <u>second appearance</u>. If you are really serious about stepping up your butt game, you could even devote a third day for glutes: as long as you allow recovery in between.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Now, before you go hop on Instagram and get inspired to start doing hip thrusts with an Olympic bar and a couple 45’s, we need to talk about one more thing. This is probably the most important thing you’ll read here: <b>muscle engagement.</b> </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I’m not talking about picking out a ring and popping the question to your derriere. The kind of engagement I’m talking about is actually USING your glutes to lift the weight. Sounds simple, doesn’t it? </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Yet this is the thing that keeps most people from actually seeing los #bootygains. If your ass cheeks do not feel like they are on FIRE when you leave the gym, then honey you just had a regular day at the gym. You might feel accomplished, but if that feeling isn’t the swelling of your gluteus Maximus/medius/minimus, then you’re gonna have to continue to work on those angles for your Hump-day posts and hope nobody sees you from behind in public.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">If you have never had the pleasure of feeling a true-blue “glute pump” let me help you with a few tips to get you going:</span><br />
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<b><span style="color: #3d85c6; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">1.)<span class="Apple-tab-span" style="white-space: pre;"> </span>Visualize</span></b></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Whether it’s pinching a penny, or crushing a beer can between your butt cheeks, visualization can greatly help with the mind-muscle connection. Personally, when I am doing an exercise like glute bridges, I am pretending my ass is the claw in one of those toy vending machines, where you pay $10 in quarters to finally grab a stuffed Pikachu that’s sold at the Dollar Store. </span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Visualize. Create a mental picture of whatever you’ve got to envision to get that nice, solid glute squeeze, getting that blood flowing to the tissue and breaking that muscle down, fiber by fiber.</span></blockquote>
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<b><span style="color: #3d85c6; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">2.)<span class="Apple-tab-span" style="white-space: pre;"> </span>Decrease your weight</span></b></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">That’s right, you heard me. Stop trying to impress people with how much weight your booty can do. No one is paying attention and no one cares. “But Sarah, if I’m trying to have a big ass, I need to lift big weight!” Yes and no. Obviously the stronger you are, the more weight you want to put on to keep challenging the muscles, but that’s something you gradually work up to. If you don’t feel that squeeze in the glute with every rep, you are almost definitely using other muscles such as hamstrings, quads, or your lower back. Not what you’re trying to accomplish on booty day. My rule of thumb is this: if other muscle groups are starting to feel tired, the weight is too high.</span></blockquote>
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<b><span style="color: #3d85c6; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">3.)<span class="Apple-tab-span" style="white-space: pre;"> </span>Short Rests</span></b></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Your glutes are working all day long, when you’re walking, standing up, sitting down, and walking stairs. They are used to working non-stop, so don’t wait too long between sets. You want to fatigue those things as much as possible. So keep the breaks short, especially if you’re doing high reps.</span></blockquote>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">This is the most important step to building glutes. Once you’ve got this down, you’re well on your way to having progress photos worth posting. While I could write a whole book on glutes, for the sake of this article, we’ll keep the emphasis on muscle engagement. However, I will give you a few great glute isolation lifts to get you started building that booty.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Glute bridges/ Good Mornings (super set)</b>- 3x20</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Donkey Kickbacks with Exercise Band</b>- 4x15</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Leg Press with feet and knees together</b>- 4x8-10</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Straight Leg-Standing Kickbacks with Cables</b>- 3x20 (drop set)</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Happy Booty-Building!!!</span><br />
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Did I miss any crucial steps? If so, then comment below. If not, then hit that SHARE button and get working on the booty today!</h2>
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<i>I picked up my first weight in a women’s weight lifting class my junior year of high school, and haven’t ever looked back. I began bodybuilding in my early twenties, and competed in my first competition in 2009, where I placed 1st in the Figure division. Throughout my twenties I developed an obsession with nutrition and physical fitness, scouring the internet, magazines and books for any information I could find. While mostly self-taught, I did gain much technical information during college, and the courses I took in chemistry, biochemistry, nutrition, biology, and anatomy-physiology. Sarah Landrus is the owner/founder <a href="http://www.thejugclub.com/">www.Thejugclub.com</a> and <a href="http://www.bonitasaritafitness.com/">www.bonitasaritafitness.com</a></i><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-1159047367571663142017-05-08T17:57:00.000-04:002017-05-08T17:57:54.078-04:00Drugs, Depression, Deadlifts: Lifting My Way Out Of Darkness<div dir="ltr" style="text-align: left;" trbidi="on">
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"I’ve always been weird and funny but I’m much more sure of myself now." </h2>
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<a href="https://www.blogger.com/null" name="more"></a><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I, verbatim, spoke these words to my weightlifting coach very recently. At 26 years old, I can finally say that I am mentally, physically, and emotionally strong – and I owe it all to joining El Jefe Barbell Club, in Silver Spring, MD.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I am four years outside of an oxycodone and neurotic wine habit. Three years outside of weekly visits to a cognitive behavioral therapist for severe depression. Two years into being a dedicated Olympic Weightlifter. And at 2:13 in the morning, I am blogging one hour post-workout.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Nearly a decade, I have done it all. The self-medicating, the prescribed medication, the hiding, the self-inflicted emotional abuse – but as I sit here, eating and drinking water from my favorite Nalgene water bottle, and I can say that </span><br />
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><i>"I have reached a point where my mental stability is no longer dependent upon a substance outside of myself."</i></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Six days out of the week, I make an effort to step foot into a gym.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Depending on my work schedule that might mean training before work, training in the afternoon, or like tonight, training very late. Regardless of whatever commitments I do have, I make my training a priority.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">It is somewhat of a conflicting idea to acknowledge that I, someone who at times is heavily depressed, am able to maintain an arduous training regimen. Some might find my illness less credible because it does indeed seem rather oxymoronic: depression and lifting heavy ass weights – they seem to be on opposite spectrum of what we’re told to look for when pinpointing someone who is mentally ill. (Well, it’s not.)</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">It’s the reason why I am now progressing in my personal and professional life. Six years ago I was weak minded, I was timid, and I was afraid that people would find out about how sick I was. I shaved my head in the beautiful fashion of 2007 Britney Spears and I was high as fuck while I did it.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I have acknowledged that I am now what is considered a high functioning depressive. I am able to function to a higher degree than some of my fellow counterparts with depression. Unfortunately “high functioning” does not mean that I am spared of the darker aspects of depression.</span><br />
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<span style="font-family: "times" , "times new roman" , serif; font-size: x-large;"><i>"Very recently I found myself with very strong suicidal thoughts. I share this because weightlifting hasn’t magically fixed my mind, but it has provided me with the tools to cope with my depression."</i></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">These coping mechanisms allowed me to channel the irrationality of those thoughts, these coping mechanisms helped guide me away from hurting myself. And I am blessed enough to currently find myself here, writing.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">It’s taken years of learning and listening to myself to notice when an episode was developing. With constant effort and developing positive habits, I have been able to offset some of the debilitating aspects of my mental illness.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">That being said, episodes are now addressed with a barbell.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I firmly believe that the best practice for attacking a depressive episode is to continue following your schedule.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I follow a regimented weightlifting program, inside a gym six days a week, and in order to overcome negative thoughts, I could not deviate from my fixed schedule.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I have experienced these episodes enough to know that what I was feeling was not going to go away immediately — but it would eventually. This small optimistic thought allowed for the following to occur.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I forced myself to take a shower, I forced myself to put food into my mouth, I forced myself to go to the gym, I forced myself to complete my program for the day, I forced myself to reach out to friends, I forced myself to then drive home, and I forced myself to not fixate on the thought that, on that day, I genuinely thought it better to die than to continue living inside a body that is capable of such extreme, painful, and suffocating thoughts.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Exercise, fitness, wellness, all may seem very difficult and nearly impossible from an outside perspective. Maybe even more so from someone who is living with debilitating emotions.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">But I can assure whoever is reading this that while motivation is fleeing, habits are where we grow as people. I did not lift weights today because I was motivated. I was actually very exhausted from my day. <b>But</b>, I picked up a barbell because I know that weightlifting is a sport that challenges my mental and physical strength.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I have grown because of this. And I will continue to grow as a person, the longer I continue being active and striving to improve myself.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">My final tidbit. There is no magical formula for getting fit, for getting healthy, for being the best you can be. It really simply comes down to one thing; do you have the will to show up?</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I am proof that obstacles, internal or external, can be overcome through exercise. Will squatting allow for someone to stop taking medication? Maybe not. But I know that I am prescription free and I so very proud to say that it all came down to taking a chance on myself. I walked into a gym where I was a novice, I walked in scared and unsure, I walked in high for the first six months because I was anxious and afraid of my illness being found out. But I persisted and I am so much healthier and mentally stable because of it.</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I fell in love with a sport and that sport has done more for me than all those hours I spent inside of a doctor’s office, crying, and attempting to dissect what was so wrong with my mind.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Mental illness is not inherently a weakness. Physical strength can be developed. Mental toughness can be taught. You simply need to wake up and make a conscious effort to place your wellbeing first. Whether it starts in the gym, or outside on a high school track, your entire being will thank you in a few months if you are able to make that small commitment to just show up.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Then show up again, and again, and again, even when you don’t want to. Force yourself to be uncomfortable. I swear on my deepest admiration of Samwise Gamgee that you will be glad that you did. Happy Lifting!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYfxHCi3LclAdNoJuvwuVLv6lOvp2T4aA-vpf2J2RpzB55i3B32TV19zPbJqMl3ysQ636m8l_xSZc8TghDZLTbgODGIHcFfgOOjL8q73LvyiF3ik3WaigNs8kkI8kO_mULmlLl1Racpgw/s1600/Nivana2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYfxHCi3LclAdNoJuvwuVLv6lOvp2T4aA-vpf2J2RpzB55i3B32TV19zPbJqMl3ysQ636m8l_xSZc8TghDZLTbgODGIHcFfgOOjL8q73LvyiF3ik3WaigNs8kkI8kO_mULmlLl1Racpgw/s200/Nivana2.png" width="199" /></a></div>
<i><a href="https://www.instagram.com/nivanacampos/" target="_blank">Nivana Campos</a>. 26. Olympic weightlifting badass. Obsessed with Hobbits and currently working on bringing to life an expansive agricultural business venture, starting in her family's hometown in Peru.</i><br />
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Have you gone through depression or thoughts of suicide? If so please don't be afraid to reach out in your moments of despair. If you have no one to talk to, please reach out to the <a href="http://www.crisistextline.org/" target="_blank">Suicide Prevention</a> by Texting 741741. It's free and confidential.</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-17589903881481695902017-04-27T18:50:00.001-04:002017-04-27T18:50:23.357-04:006 Dope Tips To Start Your Fitness Kick<div dir="ltr" style="text-align: left;" trbidi="on">
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On any given day, in any given country there will be a number of people starting a fitness kick. The great thing about fitness is that you can start anytime, yet you can also fail at any time of the year.</h2>
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<span style="font-family: "trebuchet ms" , sans-serif;">You might have ‘been there, done that, bought the T-shirt’ and now you’re ready to smash it. Lucy loves Fitness is right behind you, so here are my top 6 tips to start a new fitness kick and SUCCEED!</span><br />
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<span style="color: #990000; font-size: x-large;">1.<span class="Apple-tab-span" style="white-space: pre;"> </span>Set realistic goals that will motivate you</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">Setting an unrealistic goal will only lead to disappointment. Make your training and nutrition manageable - you'll be surprised how quickly it becomes part of your routine.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Week-by-week, plan out what you’re aiming to achieve. Week 1 might be exercising 3 times. Week 2 might be that you’re not going to eat out at all that week. Week 3 could be that you won’t drink any alcohol <i>(Yes I know, this is hard)</i> and increase your activity to 4 workouts…and so on. Map it all out, and know on Monday morning exactly what your goal is for the next 7 days.</span><br />
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<span style="color: #990000; font-size: x-large;">2.<span class="Apple-tab-span" style="white-space: pre;"> </span>Consistency is key</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">Just like with anything in life, if you start and stop you won’t get anywhere fast. This is why setting realistic goals is extremely important. You need a routine that you can sustain for weeks to come, not just a quick fix. Adjust your mindset to be consistent for the long-term.</span><br />
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<span style="color: #990000; font-size: x-large;">3.<span class="Apple-tab-span" style="white-space: pre;"> </span>Tell your friends + family that you’re working towards a goal</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">If you decline a glass of wine or a cheeky muffin you’re not being rude, you’re just making sensible decisions to help you along your way.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Yes, peer pressure will come in to play. It always does, yet when your friends see all your hard work pay off, they will wish they were as strong willed as you. I’m not saying you have to say “no” to everything, but it’s a word you’ll eventually learn to love. </span><br />
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<span style="color: #990000; font-size: x-large;">4.<span class="Apple-tab-span" style="white-space: pre;"> </span>Pack your bag the night before</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">You’ve put your training session on your calendar. It’s etched in pen, so don’t just look at it when the day comes. Make it happen! </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Either lay your gym gear out on the bed if you’re going in the morning or pack it in your bag ready for later in the day. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Similar concept for your food. If you have been super organized and done some batch cooking, then you should put the containers you need for the next day at the front of the fridge. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Any ambient items which don’t live in the fridge, can be left out on the kitchen side next to your keys, or by the front door. Make it as easy as possible for yourself. </span><br />
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<span style="color: #990000; font-size: x-large;">5.<span class="Apple-tab-span" style="white-space: pre;"> </span>Enjoy your training!</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">While there are advantages to certain styles of training, it's often the case that the exercise you enjoy will get you the best results. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">There could a fitness craze sweeping across the world, and sure it might be worth a try, but if you don’t enjoy it and don’t feel the benefit then you’re not likely to want to get up at 6am to do it. </span><br />
<span style="font-family: "trebuchet ms" , sans-serif;">That being said, nothing good ever came out of a living in the comfort zone. You are going to have to push yourself, break that sweat, get that heart rate up and feel <b><u>uncomfortable</u></b>. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Find the right balance for you. Such as 3x gym sessions per week and 1x fast paced walk outdoors. This way, you’ll get a mix of high intensity and lower impact exercises per week.</span><br />
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<span style="color: #990000; font-size: x-large;">6.<span class="Apple-tab-span" style="white-space: pre;"> </span>Stay calm </span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">If you missed one workout or one meal that you had to eat, acknowledge that it happened, and move on. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Move on to the next time you can be active as quickly as possible, or to the next meal. Don’t write off the day and certainly don’t write off the week.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">If you have to eat out unexpectedly look for the healthiest item on the menu with some protein, veggies / salad, and good carbs if possible. </span><br />
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<i><a href="https://www.lucylovesfitness.com/" target="_blank">Lucy loves Fitness </a>offers personalized Online Training for women who want to lose weight, feel healthier, feel better about themselves and make some positive lifestyle changes for the long-term. <a href="https://www.lucylovesfitness.com/programs/" target="_blank">Online Training</a> is very similar to having a Personal Trainer in the gym, except with a lower cost per week and more access to me for expert advice. </i><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com1Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-59935634355663716872017-04-24T23:52:00.000-04:002017-04-27T00:48:35.357-04:00Why Diets Fail<div dir="ltr" style="text-align: left;" trbidi="on">
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Oh great, it’s that time of year again. Spring has sprung, the weather is beautiful, cuffing season is over, and it’s time to show some skin. But there is a voice in your head that is telling you that ‘”you’re not good enough, you’re not beautiful enough, you’re not “thin” enough.”’ I get it. Seriously I do.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCa7B0sj8BIRd9wqFu8PQuu7E_SH1RSOLkGMxL2ZMeK7mySQqMOcu_o-V4dDKkR1sW09MTWIJArkXiyoLmjEW7R6XXggDe-JtuHmJlIr6Svap8ERy_gw7hypZvPssr8hlhgmC4tbeiPWY/s1600/why-diets-fail-final.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Why diets fail cover | www,thefittestblogger.com" border="0" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCa7B0sj8BIRd9wqFu8PQuu7E_SH1RSOLkGMxL2ZMeK7mySQqMOcu_o-V4dDKkR1sW09MTWIJArkXiyoLmjEW7R6XXggDe-JtuHmJlIr6Svap8ERy_gw7hypZvPssr8hlhgmC4tbeiPWY/s640/why-diets-fail-final.png" title="Why Diets Fail | The Fittest Blogger" width="600" /></a></div>
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<a name='more'></a><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">First and foremost, </span><i style="font-family: "helvetica neue", arial, helvetica, sans-serif;">fu*k</i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"> that voice.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I’m 100% about this fitness life, getting in shape, and throwing weights in the gym but I cannot accept negative reinforcements. Whatever the reason you choose to diet for, I hope to God that your motivation is not tied to feeling less inferior to your counterparts. Your weight and body shape should never be the #1 motivation unless it is life-threatening or health related. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Get fit because you want to. Fu*k the haters. <i>But I digress.</i></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I want to let you all know a secret. Listen closely because you don’t want to miss this part.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I….<span style="font-size: large;">absolutely</span>…. <span style="font-size: x-large;">hate diets and dieting</span>. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Yes, me Kingsley the Fittest blogger hates it with a passion. (<i>Ha am I really speaking in 3rd person?</i>) </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Furthermore, chances are, you have been dieting all wrong anyhow. Let’s break this shit down.</span><br />
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<span style="font-size: x-large;">You’re doing it wrong</span></h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The general consensus for dieting in America lately has been no Carbs, no Fat, eat less, and exercise more. This is where the huge misconception about dieting begins.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">First thing we should all understand is that dieting is like a test. If you dont take the time to study and practice for the final exam, then chances are you will probably fail. Just like dieting, if you dont take the time to study and properly prep for success, then you will also fail</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Second thing we should all understand is that “low fat” and “low sugar” lie has always been just brilliant marketing strategy created by the food industry pre the Reagan administration. The “no carb” myth that soon followed decades later. </span><br />
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<span style="font-size: x-large;">The food industry execs are evil marketing geniuses</span></h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Pre and during the Reagan administration, the food industry went rampant making all types of claims of food such as their product will help “you lose fat without losing muscle” or the infamous “ Milk will make your bones stronger” or my favorite “eating Campbell soup can prevent heart disease.” </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The advertising of these claims were embedded in baby boomers over decades which they would later pass on to their children.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Fortunately, one of the Bush administrations and Congress did something right and passed the “<i><b>Nutrition Labeling and Education Act</b></i>” in 1992 which created stricter laws about advertising and preventing illegitimate claims.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">This act prevented companies liked Frosted Flakes from not disclosing that their cereal was actually <b>40 percent sugar </b>and that a large proportion of its calories have no nutritional value.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Anyhow, fast forward to 2017. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Food is still being packaged as low fat, and people still think that if they don’t eat fat, then they won’t store it either. Welp, that’s just not true. Fat is a vital macro-nutrient that we all need and even more so for women who need it to remain chemically balanced.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">And don’t think I forgot about the “no carb” myth. Too many times, I have heard people talk about how they are on a no carb diet. Yet they only lost five pounds in two months…</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">You need carbs dummy! They are your body’s quickest source of energy. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">If you choose to restrict your carb intake, then that is fine but no carbs can increase your chances of going into a catabolic state in which your body will break down your muscle molecules in an effort to provide energy for the body. </span><br />
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<span style="font-size: x-large;">The Ultimate killer of all diets</span></h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">One of my favorite lies of all time is “Diet” soda. Yes, diet mothaf*ckin soda. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I think the worst part about diet soda is that the people who drink it still don’t realize that it’s <u><b>not</b></u> helping them lose weight.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Think about it for a second, the people who drink diet sodas are typically overweight or obese, yet they let themselves be fooled into thinking they’re doing something.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">And let’s not forget the “zero calorie” options. Yes there may be zero calories or “no sugar” but the sweeteners yall, the sweeteners!!!</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Sweeteners and sugar are the biggest culprits to why a diet fails. Sugars is pretty much in everything. Diet soda, regular soda, beer, processed foods, juices, McDonalds, and even in your zero calories Pepsi. Yet there is not a big enough group of people telling the public that sugar is worse than Carbs or fat.</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">And just to be clear, were not talking about your typical table sugar. I am referring to the many different kinds of sugar found in food such sweeteners, glucose, corn syrup, and fructose.</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Sugar not burned as energy or excreted from the body WILL turn into triglycerides. Otherwise known as fat. For those who are dieting but decide to not reduce sugar intake will quickly become accustomed to blaming their diet for miserable results.</span><br />
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<span style="font-size: x-large;">Diet the right way</span></h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The first step is to realize that diets are not meant to be forever. In the weightlifting and bodybuilding world, you will often hear people talking about the bulking and cutting phase. Cutting phase my friends is probably the purest form of dieting. </span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">You create well written plan on how, what, and when to eat each week. This plan has an end date. It’s not meant for you to diet when you feel like it one week, then do eat whatever you want the next week.</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The second step is to figure out if it’s not actually a diet you need to get on but a lifestyle that you will need to change. No one is going to sit there and tell you how to live your life. But if you want to be able to eat whatever you want, then you got to focus.</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Take a week and really examine how you nourish your body. Shit, even take notes if you have to about the things you eat. Be eccentric and always try to find out how much sugar is in the food you’re eating.</span><br />
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<span style="font-size: small;"><b><u><i>Tip:</i></u></b> Look at the labels. The ingredients are listed in the order of what’s in it the most. So if you see a label like this;</span></h2>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Then throw that shit in the bushes and run!</span><br />
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Be cognizant of what you put in your body and make a few lifestyle change. That include working out regularly and eating whole foods that you make yourself.</span><br />
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<span style="font-size: x-large;">Key takeaways</span></h2>
<blockquote class="tr_bq">
•<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span>Diets are meant to be short term. If you been on a diet for the last year and it’s not working, then you my friend have to step back and analyze what you’ve been doing wrong. If you plan to cut down, cut down the correct way.</span></blockquote>
<blockquote class="tr_bq">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>For the best results, you should come to a point in life where what you eat will be have to be a lifestyle shift. If you want to live a more prosperous, healthy, and fulfilling life, changing the way you live your life in the kitchen is a step you don’t want to skip.</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Low fat and no calorie labels can often deceive you. If you’re counting your macros, the low fat products are good options but never let your self be deceived about no calorie drinks. </span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Be wary of “The no-carb myth” – people think carbs are the biggest factor since they essentially are broken down into sugar (glycogen) that is used by the body for energy. My suggestion is if you’re cutting is to know restrict your carb, don’t get rid of them.</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Sugar is your enemy.</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">One last thing I want to say that I didn’t mention before is to <b>never</b> compare yourself to others. If you have a “goals” picture of someone that’s not you posted somewhere in your house, then I want to go grab that picture and burn it. Because that person is not you. There is only one you. And the fact that you’re sitting wherever reading this post means you’re serious about making a change. You’re on your way. So what if some people can eat whatever they want and have a great body. That’s just the hand dealt by God. Don’t let it deter you from your goals. If you’re focused on building muscles or losing weight, then you have to not ever give AF about what other people are doing. Do you. Happy Lifting!</span><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-69768268828456534582017-04-24T18:13:00.000-04:002017-05-03T10:30:38.837-04:004 Honest Tips To Focus On Proper Nutrition <div dir="ltr" style="text-align: left;" trbidi="on">
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Just about everyone nowadays is busy all the time. Between kids, jobs, friends, and everything else you spend time on each day, it seems as though there is never time left to focus on yourself. Causing you to neglect proper nutrition & fitness, leaving you living a less fulfilling and unhealthy lifestyle.</h2>
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<tr><td class="tr-caption" style="text-align: center;">Photo:<a href="https://pixabay.com/en/pause-break-tennis-match-rest-828757/" target="_blank">Pixabay</a></td></tr>
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<br /><a name='more'></a><span style="font-family: georgia, "times new roman", serif;">Most of the time, you have so much going on that might absent-mindedly grab snacks from the breakroom or later on realize that at 10 pm, you have yet to eat dinner. You intend to make it to the gym this week, but by the time the weekend rolls around, you are exhausted or you have to spend the weekend at your kids’ basketball tournament. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Of course, if you don’t make it a point to focus on nutrition and fitness, you won’t have the energy to keep up this frantic pace. Lucky for you, today’s tips will help you shine a light on your nutrition and fitness bad habits. Allowing you to find ways to fix those habits and flip your chaotic life.</span><br />
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<br />Tip 1 | Educate Yourself </h2>
<span style="font-family: "georgia" , "times new roman" , serif;">It’s easy for you to grab junk food and tell yourself “I will just work it off by running farther or working out an extra day tomorrow at the gym. “ But, if you don’t plan on making getting fit a priority, you will just be adding extra calories that are not going to just disappear.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Not to mention, eating junk food equals eating empty calories that don’t have nutritional value. And if you didn’t know, eating too much of a bad thing can lead to diabetes, heart disease, inflammation, and a host of other health problems. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Eating high glycemic or high sugar content foods and beverages will make you crave more sugar in the long run. The vicious cycle is a dangerous one to fall into and a hard one to climb out of.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">For some people, educating themselves about the importance of nutrition and fitness is enough to motivate them to make healthier eating and fitness choices.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
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Tip 2 | Focus on high quality foods</h2>
<span style="font-family: "georgia" , "times new roman" , serif;">Healthy foods and sufficient water will help flush the body of toxins. If you ever struggled with addiction, a solid and well-rounded <a href="http://brsrehab.com/2015/10/10/how-nutrition-helps-in-addiction-treatment/" target="_blank">diet </a>will aid the body in repairing damage from drugs and alcohol. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Get the right and highly nutritious foods in your diet will help you:</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;"> </span><span style="color: blue; font-family: "georgia" , "times new roman" , serif; font-weight: bold;"> </span><span style="font-family: "verdana" , sans-serif;"><span style="color: #cc0000;"><b> </b> 1.</span><span class="Apple-tab-span" style="color: orange; font-weight: bold; white-space: pre;"> </span><span style="color: #0b5394; font-weight: bold;">Feel better</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="color: blue; font-weight: bold;"> </span><span style="color: #cc0000;">2.</span><span class="Apple-tab-span" style="color: blue; font-weight: bold; white-space: pre;"> </span><span style="color: #0b5394; font-weight: bold;">Gives you more energy</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="color: blue; font-weight: bold;"> </span><span style="color: #cc0000;">3.<span class="Apple-tab-span" style="font-weight: bold; white-space: pre;"> </span></span><span style="color: #0b5394; font-weight: bold;">Helps you build muscle</span></span><br />
<span style="font-family: "verdana" , sans-serif;"><span style="color: blue; font-weight: bold;"> </span><span style="color: #cc0000;">4.</span><span class="Apple-tab-span" style="color: orange; font-weight: bold; white-space: pre;"> </span><span style="color: #0b5394; font-weight: bold;">And can improve your focus</span></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></div>
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Tip 3 | Focus on getting fit AF</h2>
<span style="font-family: "georgia" , "times new roman" , serif;"><a href="https://www.healthstatus.com/health_blog/wellness/the-importance-of-physical-fitness/" target="_blank">Physical fitness</a> is just as important as proper nutrition. When you make fitness a priority, it is a night and day difference of the results you will see in your life and health.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Make time to exercise. For beginners, start by walking and hiking. Graduate to joining an exercise class or gym. If you don’t have time to get to a gym, find an online yoga class or cardio class that you can do in the comfort of your own home in the morning or early evening.</span><br />
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<h2 style="text-align: left;">
Tip 4 | Plan ahead</h2>
<span style="font-family: "georgia" , "times new roman" , serif;">Since most of your life already is about planning and making lists and schedules (I hope), <a href="http://healthyeating.sfgate.com/stay-focused-eating-healthy-7373.html" target="_blank">try planning</a> ahead to help you focus on your diet and fitness. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">Sunday night, meal prep for the week ahead. Create a weekly menu board or use a calendar or list app on your smartphone to keep track of each day’s meals for a week at a time. Cook your breakfast, lunch, and dinner on Sunday. Put them into individual containers for the week. Then simply grab them on your way out the door in the morning.</span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">As for planning times to exercise, it can be as simple as penciling workouts into your day. Walking during a lunch break. If you get an hour for lunch, spend 30 minutes walking and 30 minutes eating. If you have a favorite television show that you refuse to miss, watch it while you walk on the treadmill. If you take your children to soccer practice, walk laps or jog around the complex instead of catching up on email or scrolling through instagram. </span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
<span style="font-family: "georgia" , "times new roman" , serif;">When you understand the importance of proper nutrition and fitness and take time on the weekend to plan the upcoming week’s meals, you’ll soon find that focusing on healthy eating and working out becomes part of your day. You just need to shift your thinking and view proper nutrition and fitness as essential parts of your day and before you know it, they will be. Happy Lifting.</span><br />
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Contributor: Paige Johnson<br />
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<i>Paige Johnson is a fitness nerd and shares her insights on <a href="http://learnfit.org/">LearnFit.org</a>. </i><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-86371368807058812072017-01-18T07:30:00.000-05:002017-03-27T21:22:12.600-04:00TFB’s Supplement Corner - Nutra FX<div dir="ltr" style="text-align: left;" trbidi="on">
<h2 style="text-align: left;">
For serious lifters and even those who want to build muscle, we all know that protein and the right essential nutrients are needed to assist the body in thus efforts. But when we can’t get it all from food, we must then supplement in order to see the GAINzzzz.</h2>
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Product Review</h2>
My friends over at NutraFX sent me a goodie package a few weeks back as an early Christmas gift filled with a few of their top products. And to my surprise, I actually liked them.<br />
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Usually I stick to the typical Muscle pharm or Gold standard, but I decided to go ahead and give Nutra FX a try.<br />
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<h4 style="text-align: left;">
<b><span style="color: #cc0000;">Criteria For Review</span></b></h4>
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A simple 5 star system based on <b>flavor</b>, <b>dissolubility</b> (how well it mixes), and overall “<b>feel</b>” of the product. I say "feel" because I did not collect any scientific data based on pre and post results while taking these products nor did I use a control or test group. The feel is solely based on my opinion and experience using supplements.<br />
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<b><span style="color: #cc0000;">The products</span></b></h4>
To be honest, out of all the products I received, I only used two of them. The pre-workout <b>Surge</b> and protein powder <b>Whey FX</b>.<br />
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Surge</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDGCjCU7ZkNqE0_1Z7DV7ZWscc33_KzO4L8WQqCwgdYOJoLRnMAKvKoC7sMNI3KsYE3aNyhPabzAvuQ_7hDfdYqax0GewIVYhPwM_pvtzikBq06QhiQxfskwyUNLw9vnEdSWLqLYgtn1A/s1600/Nutra_Surge_3D-01-400-min1.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDGCjCU7ZkNqE0_1Z7DV7ZWscc33_KzO4L8WQqCwgdYOJoLRnMAKvKoC7sMNI3KsYE3aNyhPabzAvuQ_7hDfdYqax0GewIVYhPwM_pvtzikBq06QhiQxfskwyUNLw9vnEdSWLqLYgtn1A/s200/Nutra_Surge_3D-01-400-min1.png" width="200" /></a><b><span style="color: #6fa8dc;">Flavor</span></b>: <b>4/5 </b>– Sour apple – The flavor wasn’t my favorite, but it wasn’t terrible. Flavors are more of a personal choice, so I won’t knock off points for that.</blockquote>
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<b><span style="color: #6fa8dc;">Dissolubility</span></b>: <b>5/5</b></blockquote>
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<b><span style="color: #6fa8dc;">Feel</span></b>: <b>4.5/5</b> – This pre-workout does what it promises. For instance, a typical set on the incline bench where I was doing 10-12 reps turned into me doing 18-21 reps on the first few sets. This pre-workout definitely was a surge of much needed energy, especially after an 8 hour day in the office.</blockquote>
Overall score: <b>4.5</b><br />
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Whey FX</h2>
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Protein blend (whey protein, whey protein isolate, milk protein isolate)</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixNfjVhNVDfLwsfsgElNaeAPoAMqtUrFqEcWcW-Sy_OnXjbtKSV0gm2ETRoI6GXaVZNAz3_KBgfixgHnBBZnh0SLsm39QCPvqX8FIsz58sm4rmapFteS3XBVj-fvldV7xXYPIwYnDDB_g/s1600/Nutra_Whey_Vanilla-min.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixNfjVhNVDfLwsfsgElNaeAPoAMqtUrFqEcWcW-Sy_OnXjbtKSV0gm2ETRoI6GXaVZNAz3_KBgfixgHnBBZnh0SLsm39QCPvqX8FIsz58sm4rmapFteS3XBVj-fvldV7xXYPIwYnDDB_g/s200/Nutra_Whey_Vanilla-min.png" width="200" /></a><b><span style="color: #6fa8dc;">Flavor</span></b>: <b>5/5</b> – Cinnamon – Man, this is probably one of the best flavors I’ve had in a while. I’m not just saying that. This protein powder kills it in the flavor category.</blockquote>
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<span style="color: #6fa8dc;"><b>Dissolubility</b></span>: <b>5/5</b> – For those who use shakers, you will understand how valuable this is. The fact that the powder mixed so well in a water bottle made it a winner in my books.</blockquote>
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<span style="color: #6fa8dc;"><b>Feel:</b></span> <b>4/5</b> – I can’t speak for whether or not I gained muscle over the last 2-3 weeks of using this supplement because there are way too many factors to consider such as timing, genetics, days at the gym, diet, etc. But I can say, taking 2 scoops after a workout did curve my appetite slightly which can be beneficial to those who are going into a cutting phase. </blockquote>
Overall score:<b> 4.7</b><br />
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<b><span style="color: #cc0000;">Final thoughts</span></b></h4>
There was no scientific data collected buuuuuut overall, I was highly surprised and pleased with the both products. Nutra FX products didn’t over-promise nor did they under deliver on what they are meant for. I mean my body is the last few week’s looks on fleek, but like I said before, there are too many factors to consider. Supplements are just one out of the many.<br />
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As an avid gym goer and supplement user, I officially would recommend the Nutra FX brand to the public. So give it a try and come back and drop a note on how it went for you.<br />
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To get your hands on their products, visit <a href="http://nutrafxsport.com/">NutraFXSport.com</a> and use <span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><b>AFF20</b> </span>to receive a discount. Good luck and Happy Lifting!<br />
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-Kingsley Egei<br />
<i>The Fittest Blogger</i><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-78825227159602324882017-01-02T12:59:00.000-05:002017-01-02T12:59:16.239-05:00New Year, New You?<div dir="ltr" style="text-align: left;" trbidi="on">
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It’s that time of the year again. When we human being sit back and reflect on our lives thus far. We reminisce on what an awesome or shitty year it has been.</h2>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We reminisce on who came in and out of our live. We reminisce on our favorite actors or singers who have passed away. We reminisce on our goals and if we have accomplished them or not. We reminisce our down falls and how we will make a change for the better in the New Year.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Me personally, I love change. I love new. But I don’t love excuses. Especially when it comes to relationships and personal goals. But since I’m not Dr Phil, I will leave the relationship rant for the professionals.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Each and EVERY year there is in insurmountable amount of people that make New Year’s Resolutions. And not all, but many of those people repeat the same motto “Next year I’m going to do…”</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My questions is what is the difference between starting a goal next year versus starting that goal now?</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For years as a child growing up in Houston, TX, each New Year’s Eve, I would hear adults tell each other how the next year is going to be different. I hear the honesty and motivation in their voice about their new person they will become.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">But when the New Year arrives, I continue to see them doing the same damn thing.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The same goes for my circle of friends. All the way from high school to post graduate, I’ve had many but not all friends who make these goals for themselves without ever following through with it.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you know me or read this blog often, then you know all I ever believe for myself and the people around me is to go for your dreams. Like Uncle Nike has always taught us growing up, you gotta <b><i>just do it</i></b>. Trying and failing will always the better course of action than never trying at all.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So don’t ever let people dictate how you live your life. If you set a goal for yourself, don’t wait for the New Year or the right time to try reach for the star. Never let others doubt and hate pull you down. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Inevitably there will be haters, so let them hate. Like Drizzy Drake sings in his single Fake love; </span><br />
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<i><span style="font-family: "arial" , "helvetica" , sans-serif;">“I got fake people showin' fake love to me..Straight up to my faaaaaaace, straight up to my faaaaaaaaace”</span></i><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you don’t like Drizzy, my bad, but that song cranks. I digress.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Anyhow, there will always be people wishing you luck to your face, but behind your back are hoping you fail. So I will repeat once again, never let anyone pull you down and make you doubt yourself. NEVER!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">No matter what your goal is, start it today. Not in the New Year. It's not going to hurt you if you tried a little more now than later. So please never forget this one cardinal rule; <b>time is the </b></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>only luxury that we can never get back </b>so why waste it. Happy Lifting!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Kingsley</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">-<i>The Fittest Blogger </i></span></div>
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Did I miss anything? Agree, disagree, comment below.</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-35209638786377851162016-11-28T19:11:00.000-05:002016-11-28T19:11:07.856-05:00Eat This Holiday Season WITHOUT Feeling Guilty<div dir="ltr" style="text-align: left;" trbidi="on">
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Well, well, well….it’s that time of the year again. The blissful days of food, family, and beer. It’s the holiday season and there is absolutely no way around it. With a plethora of food and indulgences around, it’s no surprise that we all gain a few pounds this time of the year. But hey, it’s still possible to get fit throughout this holiday season.</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUzifLW0GZKeqGbl5HEU5WzF19_QMaCJxN2XvUaX8pMiRWe0EnD2q3o0DtQiHRWHSkKfPiW-ZAXOFW8QVtnbwDu9ve-4vmAg3A6CURkCpn_QkU_S6LRFPI4LSU5Ui5em2bSfOhX7OesU/s1600/friends+giving.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Friends, Friendsgiving | www.thefittestblogger.com" border="0" height="326" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUzifLW0GZKeqGbl5HEU5WzF19_QMaCJxN2XvUaX8pMiRWe0EnD2q3o0DtQiHRWHSkKfPiW-ZAXOFW8QVtnbwDu9ve-4vmAg3A6CURkCpn_QkU_S6LRFPI4LSU5Ui5em2bSfOhX7OesU/s640/friends+giving.jpg" title="Eat This Holiday Season Without Feeling Guilty | The Fittest Blogger" width="550" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">First and foremost, this is not a “You can’t eat this” or “You can’t do that” type of post. Because let’s be honest, who doesn’t love to eat mom’s traditional Jolloff rice with fried beef and oven roasted turkey. Oops sorry, my Nigerianism slipped out. <i>I digress</i>. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The main point is that it happens. Sometimes the dishes are just too rare and delicious to pass up on. So today, I refuse to guilt anyone who wants to turn a cheat day into a cheat month.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">BUT! Let’s not forget why we picked up the weights in the first place or what led you to this blog post today. That goal.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We all have some goal that we set for ourselves when we decide to make a change. Whether it is a life change or a physical change,<b> the goal has been set and it must be met</b>.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To help you continue on the right path, here are a few tips on making it through the holiday season without sacrificing your gains:</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">How To Workout Around The Holiday Season</span></h2>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #990000;"><span style="font-size: large;">Knock out your workout early!</span><span style="font-size: large;"> </span></span></b> With so many distractions of family and friend social gatherings, your nights and even weekends will be filled with activities. So wake your ass up early in the morning and get your sweat on.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;"><span style="color: #990000;">Make sure to sleeeeeeep</span> </span></b>Family, friends, and alcohol are usually a bad cocktail that results in long and sleepless nights. Your body can only handle so much stress before you get sick or fatigued. And we all know getting sick is the last thing you want to do when it comes to hitting the gym or hanging out with family, so make sure you get plenty of rest and recuperation. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;"><span style="color: #990000;">Workout anywhere</span> </span></b>There is literally always an opportunity to work out. Whenever I hear someone say “I didn’t have time” I damn near always convulse from anger. There is and will always be time and a place to work out. Turn off the TV, putt down the egg nog, and pump out a few sets right there in the living room. Don’t make excuses. Excuses are for losers. And since you’re reading this blog, chances are, you are no loser. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;"><span style="color: #990000;">Do a 30 day challenge</span> </span></b>In case you didn’t know, I offer free 30 day challenges each month that you can literally do anywhere! These 30 day challenges are HIIT workouts that take 15-20 minutes to complete. Being that it’s a short workout, there is really no excuse for you not getting your butt up and into action. To receive a 30 day challenge, simple go to <a href="http://www.facebook.com/thefittestblogger">www.facebook.com/thefittestblogger</a> and like and support the page. Once you have liked the page, comment “Send me a challenge!” and your wish shall be my command</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">At the end of the day, the holiday season is a beautiful thing and I will never turn my back on you all if you decided to binge eat and drink. I just hope you take a moment to sit down with yourself and get your shit together. When you’re doing so well at sticking to goals, family and friends can really make it hard for you to want to continue. But don’t fret. Follow the simple action items of today’s post and you will have a strong chance of making it out unscathed. Happy lifting and Happy Holidays! </span><br />
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<span style="font-family: inherit;">Kingsley Egei</span></h3>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>-The Fittest Blogger</i></span></h3>
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Did I miss anything is today's Post? Or did you have tip to add to the list? If so please comment below and show your support by sharing today's post with the first person that comes to mind.<br />Follow The Fittest Blogger for weekly fitness update</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094553 -77.3595942 39.104929299999995 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-42936036306257909302016-10-06T20:33:00.000-04:002016-10-17T20:48:35.278-04:00Boost Your Metabolism By Adding HIIT <div dir="ltr" style="text-align: left;" trbidi="on">
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Many people go through the motions of going to the gym, lifting weights, doing some cardio, and then going home. But did they ever stop to think about their level of intensity? Are they pushing themselves to the max or just trying to get through their workout. You best believe that those who stay lean burn fat more often than others <u>are not</u> doing the bare minimum. Trust me. If you want to get right and increase your metabolism in the same process, then you must add HIIT into your workout regimen.</h2>
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<tr><td class="tr-caption" style="text-align: center;"><i>Photo</i> <a href="http://main.poliquingroup.com/" target="_blank">poliquingroup</a></td></tr>
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<a name='more'></a><span style="font-family: "trebuchet ms" , sans-serif;">Have you ever looked at athletes such as sprinters and wondered "Why are they so Jacked?" The main reason is sprinter have some of the highest daily caloric intakes out there and incredibly fats metabolisms to match.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Nowadays, many people seem to forget when they start their “Get fit” journeys is the need to tweak your metabolism. There are many ways to slightly boost your metabolism but one way that should never be overlooked is HIIT.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">HIIT, otherwise known as High Intensity Interval Training, is one of the world’s most effective metabolic boosters. So listen up!</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">What is HIIT and why you want to do it</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">High intensity interval training is a form of exercise that involves short “bursts” of physical exertion followed by brief recovery times. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">What that means is, you are not fucking around. You’re putting in the work and not allowing long rest times in between sets gawking at hot ass Becky over on the squat rack.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">When performing HIIT workouts, your body is burning as much glucose as possible at a fast rate, forcing your body to react. First using carbohydrates, such as glucose, in the blood stream as a source of immediate fuel for energy. When those streams of energy are burned up, the body will use oxygen and fat to help the body recover energy levels. </span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">If you consistently push the body, it will react in a manner that will only benefit you as it tries to recover and replenish itself.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Additionally, you will burn more calories in half the time it takes doing HIIT then that of working out at a slow to moderate pace.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">There are studies that show that you can burn<a href="https://goo.gl/0D6cLV" target="_blank"> as many as 200 calories in just two and a half minutes</a> of hardcore sprints. All else left equal, if you were to sprint for even just 15 minutes with short rest times, you would burn 1200 calories!</span><br />
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<tr><td style="text-align: center;"><a href="https://strongmuscleproject.files.wordpress.com/2012/09/sprinting.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: left;"><img alt="Usain Bolt Sprinting | boost your metabolism" border="0" src="https://strongmuscleproject.files.wordpress.com/2012/09/sprinting.jpg" title="Boost Your Metabolism By Adding HIIT | The Fittest Blogger" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo <a href="http://strongmuscleproject.wordpress.com/" target="_blank">strongmuscleproject</a></td></tr>
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<span style="font-family: "trebuchet ms", sans-serif;">Without trying to sound like a dick, If you’re trying to lose weight don’t waste your time going on long runs or walks, unless you are passionate for those activities or have physical constraints. In fact studies have shown that doing too much cardio long jogs can actually cause your body to store fat. </span><br />
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<a href="http://goo.gl/RZkKC8" target="_blank"><span style="color: blue; font-family: "trebuchet ms" , sans-serif;">Whoa, Hold Up.. There's A Such Thing As "Too Much" Cardio?</span></a></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">If you are specifically looking to lose weight and positively get your body’s metabolism kicking, then you MUST...I repeat… MUST add HIIT exercise into your routine.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">EPOC</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">EPOC stands for<b> Excess Post-Exercise Oxygen Effect</b>. EPOC is the phenomenon of an increased rate of oxygen that your body uses following strenuous activity. What that means is that after working out, <b>the body will keep burning calories even after you have finished working out</b>. But with HIIT, that rate is higher rate than that of steady or slow state intensity.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Essentially meaning, you will continue to burn more calories after you are done with HIIT then that of slow to moderate paced workouts.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><i><span style="font-size: large;">I will repeat it, after working out or exerting your body it will continue to burn calories until you cool down</span></i>. </span></h3>
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<span style="font-family: "trebuchet ms" , sans-serif;">Your body will use more oxygen after strenuous workouts in order to make up for the oxygen deficit that occurred during your HIIT workout. A higher amount of oxygen is needed to restore hormone levels and refuel your glucose levels which is needed to repair muscle damage.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">After intense working out, the body breaks down fats stored in the body into free fatty acids that get released into the blood stream. The Free fatty acid become oxidized and turned into glucose (fuel) for the body. To learn more about this process, Checkout the article on lypolysis below.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><a href="https://goo.gl/hfri4u" target="_blank">How To Activate The Fat Burning Process Lipolysis; On A Molecular Level</a></span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;">And lastly we cannot forget that we live in a society where time is the most valuable asset, doing HIIT also saves you time spent in the gym. Because let be honest, no one wants to be in the gym too long.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">How to do HIIT</span></h2>
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<span style="font-family: "trebuchet ms" , sans-serif;">Now that I have talked your ear off, let’s talk about how you can incorporated HIIT into your workouts.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">It’s easier than you think and can be used with cardiovascular and strength training routines. Simply put, perform an exercise in short burst with greater than 85% of your effort. You rests should be short. Somewhere in the 20 - 45 second range. Depending on what you are doing. Below are some exercises.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">Forms of HIIT</span></h2>
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<span style="font-family: "trebuchet ms" , sans-serif;">There are many forms of exercise that use HIIT. A few that you can add into your repertoire tonight when you’re at the gym:</span></div>
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b><span style="color: #e06666;">Sprints</span></b> – 45 Sec sprints, with 30 second rests</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><span style="color: #e06666;"><b>Burpees</b></span> – 45 sec burpees, with 45 sec rests</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b><span style="color: #e06666;">Wall throws</span></b> – 1 minute throws with 30 -1 minute rests</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><span style="color: #e06666;"><b>Battle ropes </b></span>– 1 minute ropes, 20 second rests</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><span style="color: #e06666;"><b>Plyometrics</b></span> – 30 to 60 second rest in between sets</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b><span style="color: #e06666;">Tabata </span></b>– 20 secs sets, followed by 20 secs rests. Can also be down 30 and 30.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b><span style="color: #e06666;">Circuit Training</span></b> – 45 to 1 minute rests in between exercises</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Essentially think of it as 1:1 ratio. If you go hard for 45 seconds, the rest 45 seconds before the next set, etc.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;">The Wrap Up</span></h2>
<span style="font-family: "trebuchet ms" , sans-serif;">I lie to you not, HIIT has been a staple and paramount function of my weekly workouts. I have seen great results within myself and my clients. Staying lean, athletic, boosting the hell out of your metabolism, and staying regular are just a few benefits of HIIT.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">I suggest that all give it a try!</span><br />
<span style="font-family: "trebuchet ms" , sans-serif;"><br /></span>
<span style="font-family: "trebuchet ms" , sans-serif;">However, HIIT may not be for everyone especially those with low blood sugar diseases and those with bad joints. If you have some of the issues mentioned above, HIIT should be added into your workout regimen at least once per week to prevent injury or death. For all others, at least 2- 3 times per week.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif;">Finally, I challenge you all today to give HIIT a chance for 3 months then come back and comment your results. I know that you will see a difference and your metabolism will be on another level. Trust! God Bless and Happy Lifting.</span><br />
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<b><span style="font-family: "trebuchet ms" , sans-serif;">-Kingsley </span></b><br />
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<span style="background-color: white; font-size: large; line-height: 22px;">Did I miss anything? What are your favorite ways to boost your metabolism? Comment below and don't forget to support the Fittest Blogger by liking and/or sharing this post.</span></h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-49404465657930618612016-08-29T23:35:00.000-04:002016-09-11T23:37:14.659-04:00Doing Squats Alone Will NOT Give You The A** Of Your Dreams<div dir="ltr" style="text-align: left;" trbidi="on">
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The woman’s body is a
beautiful thing. From top to bottom. But all over the world, there is an
obvious consensus of what sticks out the most. And if you guessed “Dat ass,”
then you my friend are correct. The size of the buttocks has bloomed and
exploded into a phenomenon causing women to resort to crazy antics such as ass
shots, plastic surgery, and the oh-so infamous “squats movement.” But plastic
surgery aside, does doing squats alone give you the ass of your dreams?</h2>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Before I start, I believe squats are an important component for working the booty, but it isn’t the only thing you want to be doing.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The fallacy of squatting every day or performing 30 day squat challenges has quickly led many women to boredom around the world. Causing them to fall short of their booty goals, especially when they don’t see the butt that they imagined for themselves.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So to be frank, squatting is not the “major key” or the answer. The real secret about getting the ass you want is first and foremost being happy with what God gave you. Once you love yourself, then working on your body and your booty will become eaaaaasyyyy.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Sometimes negative motivation does work but when you’re positively motivated through self-love then it becomes so simple to get into your workout, to be consistent in the gym, to eat right, etc.</span><br />
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<span style="font-family: "trebuchet ms" , sans-serif; font-size: x-large;"><i>If you don’t have what the next woman has, then fu*k it!</i></span></h3>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Stop letting society depict how you should love your body. Whether or not you have a Nicki Minaj booty or a Tara Reid extended back, there are people that will love you for who you are.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">But if you’re serious about getting those ass gains for yourself and it’s 100% an innate goal of wanting to look the best that you can in your own eyes, then your boy is here to help.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Email <a href="mailto:Trainme.TFB@gmail.com">Trainme.TFB@gmail.com</a> to receive <b><i>the Fittest Blogger’s Ultimate Booty Gainz PDF</i></b>. The PDF includes exercises, top tips (aka secrets), and a regimen to get your booty right in 90 days for only $19. If you can answer correctly how many times I mentioned the word “Booty” then you will get the discount rate of $15.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Also the month of September’s FREE 30 Day Challenge is right around the corner. Check out last month’s challenge below which got great reviews and pushed individuals all over the world. Simply like <a href="http://www.facebook.com/thefittestblogger">The Fittest Blogger on Facebook</a> and comment “Send Me the Challenge” to receive it for absolutely free! <i>If you don’t have Facebook, please use the email above.</i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Wrapping it up, to get the ass of your dreams, you must do more than squats alone. You must love yourself because some people are just blessed to have the bodies they got. Some people are dedicated. And others just go with the flow. Which person are you?</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Additionally, having a sexy back side should not be the only thing you focus on when you’re at the gym. Focus on the entire body, mind, & soul, and I promise you that you will never regret it. Happy Lifting!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">-Kingsley </span><br />
<b><i><span style="font-family: "arial" , "helvetica" , sans-serif;">#theFittestBlogger</span></i></b><br />
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Did I miss anything in today's article? Comment below if you AGREE or DISAGREE, otherwise hit that SHARE button!</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-55738631186393306612016-08-04T22:28:00.001-04:002016-10-17T20:33:50.716-04:00Can Cockroach Milk Save Humanity???<div dir="ltr" style="text-align: left;" trbidi="on">
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Now I thought I seen it all in the fitness and health world, until last week when a group of researchers announced a bombshell. I honestly did not even know that insects could produce milk. But apparently I have been living under a rock since now, Cockroach milk has been announced as being the superfood of the future.</h2>
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Hey Fittest fam, I don’t know if you all have been keeping up with international news and what not but last month a team of scientist proclaimed that the superfood of the future is milk. And not the same old milk from your local cow that jumped over the moon, but milk that comes from a motha*** cockroach.<br />
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Now before you take a sticky pad over to your local trap house, you should know that not all cockroaches produce milk. The cockroach juice in question is that of the <i>Diploptera punctate</i>.<br />
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Scientist from IUCrJ now claim that milk from cockroaches are more than four times as nutritious then that of cow’s milk. The researchers now believe that I could be the key to feeding our consistently growing population.<br />
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Protein crystals that researchers such as Sanchari Banerjee believe that “<b>The crystals are like a complete food – they have proteins, fats, and sugars.”</b> Essentially proclaiming that it has all the essential amino acids needed by the human body.<br />
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First off, the fact that an insect can produce milk was the initial red flag that led scientist to test the milk. One single protein crystal contains more than <b><i>three times</i></b> the amounts of energy found in an equivalent amount of buffalo milk.<br />
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Not only is this cockroach milk full of energy providing nutrients, but the protein is time-released. Meaning that the protein crystals is digested at an equivalent rate of time.<br />
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Now take a second to think about this. The benefits of milk from one of these cockroaches is:<br />
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<b><span style="color: #073763;">•<span class="Apple-tab-span" style="white-space: pre;"> </span>Complete protein<br />•<span class="Apple-tab-span" style="white-space: pre;"> </span>High quality calorie density<br />•<span class="Apple-tab-span" style="white-space: pre;"> </span>Time released digestion<br />•<span class="Apple-tab-span" style="white-space: pre;"> </span>Those who struggle to get the amount of calories required per day could be a quickly get calories and nutrients needed</span></b></blockquote>
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Well I don’t know about you all but I will stick to my regular good ole over-the-counter supplements. But if you wish to try some cockroach milk, then all power to you. </div>
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Scientist are still years away from making the supersaturated crystal OTC an option. But even if it were to go on the market today, I don’t think I could ever get the images of NY jungle cockroaches crawling over my toes as a young boy. Anyhow, you be the judge. Happy lifting!</div>
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- Kingsley Egei, <i>The Fittest Blogger</i></div>
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<br />Would you try supermilk of the future? Comment below.</h2>
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For more information, the research on the creepy crawlers were done by the<a href="http://journals.iucr.org/m/issues/2016/04/00/jt5013/" target="_blank"> Journal of the International Union of Crystallography(IUCrJ)</a></div>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com1tag:blogger.com,1999:blog-6217016279816988858.post-23315406444724457502016-07-14T20:35:00.002-04:002016-07-14T20:38:43.222-04:00Why Pokemon Go CANNOT Actually Help You Get Fit<div dir="ltr" style="text-align: left;" trbidi="on">
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Within the last week alone, Pokémon Go has been the hottest of topics. Breaking straight records outchea, such as accumulating twice as many in-stalls as the popular one night stand app Tinder. Anyhow, over the last week or so, there has been some claims that Pokémon Go is not only a fun game that lures you in to highways and lakes, but it actually claims to gets you fit and active due to the excess walking you will accrue. But are those claims true?</h2>
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<tr><td class="tr-caption" style="text-align: center;"><i>Gotta Catch 'em all</i></td></tr>
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If you have been living under rock, Pokémon Go is a mobile game built by <a href="https://www.nianticlabs.com/" target="_blank">Niantic</a> that allows you to catch Pokémon in the real world. Just like so many others, this has been one of my dreams for over a decade+so I can not hate on anyone 25+ years old or more who currently play it.<br />
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It even has even become the number one most popular game in Nintendo history. According to <a href="http://www.surveymonkey.com/" target="_blank">Survey Monkey</a>, <b>the app is the biggest mobile game in U.S. history as measured by daily active users</b>.<br />
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However, if you don’t know already, in order to hatch Pokémon eggs (<i>The activity that causes you to do most of your walking around town)</i> then you have to get your butt movin!<br />
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After you place your poke egg into an incubator, then you have to travel at least <b>2 km</b>, <b>5 km</b>, or <b>10 km </b>to hatch it. This literally forces you to walk around aimlessly in an effort to get your new Poké buddy.<br />
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But if you’re as smart as myself then you’ll figure out how to hack the system! A few hacks I have seen in use include:<br />
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<span style="color: #351c75; font-family: "times" , "times new roman" , serif;">1.<span class="Apple-tab-span"> </span>Turn on your GPS and app while you are at the gym or zumba</span></h2>
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<span style="color: #351c75; font-family: "times" , "times new roman" , serif;">2.<span style="white-space: pre;"> </span>Get moving! Take your butt outside and go for a run</span></h2>
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<span style="color: #351c75; font-family: "times" , "times new roman" , serif;">3.<span style="white-space: pre;"> </span>Give your phone to a sibling, spouse, or roommate when they go for a run</span></h2>
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<span style="color: #351c75; font-family: "times" , "times new roman" , serif;">4.<span style="white-space: pre;"> </span>Put your phone on the microwave turntable then proceed to turn it on</span></h2>
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<span style="color: #351c75; font-family: "times" , "times new roman" , serif;">5.<span style="white-space: pre;"> </span>Leave your phone on a public bus or metro rail</span></h2>
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<i>(If you think those last two were actually real hacks, then you my friend are a dumbass.)</i></div>
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Anyhow, as much as I love Pokémon and this new game, I highly doubt you will get “in shape” playing this game alone. Unless you are literally walking dozen of kilometers a day in excess of what your current body expenditure is currently at.</div>
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Getting in shape takes more than just games. It takes lifestyle changes, it takes grit, it takes diet changes and the list goes on.</div>
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There is no better way to get fit and get your body right then by starting at a gym. Don’t be lazy and catch some gains the right way. Because flicking your finger 1000+ times a day just won’t get you where you want. But if you catch an Articuno, mew, or mew-two, then email me ASAP. Let’s be friends. Happy Lifting!</div>
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Kingsley Egei<span class="Apple-tab-span" style="white-space: pre;"> </span></span></b></div>
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Did I miss anything? Do you agree or disagree with this posting about Pokemon go? Write your comments below and be sure to <u>share</u> with atleast one friend who is addicted to the game.</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com1Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-55372413700860165842016-06-30T00:04:00.000-04:002016-06-30T00:10:02.581-04:00Philadelphia Is Paving The Way Against Poisioning Our Children With The Soda Tax<div dir="ltr" style="text-align: left;" trbidi="on">
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As we all know or should know in 2016, there are many negative effects that accompany the over consumption of sugar. Some cities like Berkeley, CA and more recently Philadelphia have decided to take a stand against sugar by introducing the Soda tax.</h2>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzpWfGX8OYxli_ih7bK2i62cy5vHHcYd9fNuviI2Mr33Y4H4agxUQlrUvBnQNmD61NHn3apa5IRAwEr7PfUn4Uti0WkE5ncaqcADoONGJQnjTR9PxrGVKNJ4WEDoMC84V3hjo1Bb3TSq0/s1600/philly+mayor.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Mayor Jim Kenny | The Fittest Blogger" border="0" height="386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzpWfGX8OYxli_ih7bK2i62cy5vHHcYd9fNuviI2Mr33Y4H4agxUQlrUvBnQNmD61NHn3apa5IRAwEr7PfUn4Uti0WkE5ncaqcADoONGJQnjTR9PxrGVKNJ4WEDoMC84V3hjo1Bb3TSq0/s640/philly+mayor.jpg" title="Philladelphia Is Paving The Way Against Poisioning Our Children With The Soda Tax | The Fittest Blogger" width="600" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo: <a href="http://wsj.com/" target="_blank">WSJ</a></td></tr>
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What is the soda Tax?</span></h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Ok, so the city of Philly isn’t just passing the tax to be more health conscientious. There’s nearly always an ulterior motive. But let’s explain the Soda tax first.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">A <a href="https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=3&cad=rja&uact=8&ved=0ahUKEwjplov92s7NAhXM4iYKHc4PARIQFggnMAI&url=https%3A%2F%2Fen.wikipedia.org%2Fwiki%2FSugary_drinks_tax&usg=AFQjCNF_4q_VGYOSh8uitFQ4aIWOHbFlEQ&sig2=De4V2zh5yddMc9dXOkzOyw&bvm=bv.125801520,d.eWE" target="_blank">soda tax</a>, sugar tax or soft drink tax is a tax or surcharge on soft drinks specific to the promotion of reduced overall sugar consumption. In most forms the tax is <b>designed to discourage the production, importation and purchase of carbonated, uncarbonated, sports and energy drinks, with excess levels of added sugar.</b></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">A few weeks ago on June 16 2016, Philadelphia’s Mayor Jim Kenney officially announced the passing of the sugary drink or otherwise known; soda tax.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In 2012, Philadelphia was listed as the 3rd largest populated city in the America. It was also in the top 10 list for the poorest cities.</span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">So in an effort to quell poverty <b>(<i>instead of promoting a healthy lifestyle</i>)</b> and tap into an untapped well of possible income, Mayor Kenney proposed the tax as a source of income to create<b> universal pre- kindergarten.</b></span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">That’s right, you heard right. UNIVERSAL PRE-K. Where the hell was that at when I was growing up?!</span><br />
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<i><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I digress.</span></i><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Philadelphia’s soda tax proposes “<i>1.5 cents an ounce will apply to all sugary or artificially sweetened drinks sold by distributors in the city</i>,” which is expected to increase prices . If you put that into perspective, then that’s about 30 cents for a 20-ounce drink or $2.16 for a 12-pack. </span><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-qPbOHYuCK6HNyrFpi6qPVyKuPqDRukLH849dbo9tu5Cp6Ph4hUvMbmEQSPeflOrzDg-UQS3XSfWTRoDpo-A0yn0V902IeP3hL1BETVyfe2OVhcslY_49utjE-89RmhS_CCZ4-Pr4H9M/s1600/soda.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Sugary soda. Coke, sprite, gatorade. | www.TheFittestBlogger.com" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-qPbOHYuCK6HNyrFpi6qPVyKuPqDRukLH849dbo9tu5Cp6Ph4hUvMbmEQSPeflOrzDg-UQS3XSfWTRoDpo-A0yn0V902IeP3hL1BETVyfe2OVhcslY_49utjE-89RmhS_CCZ4-Pr4H9M/s640/soda.jpg" title="Philladelphia Is Paving The Way Against Poisioning Our Children With The Soda Tax | The Fittest Blogger" width="600" /></a></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: small;"><a href="http://goo.gl/U4ybyQ" target="_blank">Read More About The Sham That Is Diet Soda</a></span></h2>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">As we all know, when the government places tax on goods, businesses will pass that tax onto consumers. With that in mind, officials believe this will reduce the sales of sweetened drinks substantially and provide alternate income to the city. AKA killing two birds with one stone. </span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">This is a ground breaking moment for not only the city of Philadelphia, but also the rest of America. And possibly even the world. Precedence has been set and the remainder of the U.S. awaits the outcome.</span><br />
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<br />What are your thoughts on the soda tax? Will the future of America be healthier if taxes deter consumers from unhealthy goods? Is it good or bad for our kids or future children? Or is it just another way for the city or government to tax the people?</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-13720352955224961672016-06-13T23:22:00.000-04:002016-06-13T23:22:00.161-04:00Is It Time To Give Up On Your Fitness Goal?<div dir="ltr" style="text-align: left;" trbidi="on">
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You've been hitting the gym 3 times a week for months. Pushing yourself past your limits. Yet the 20 lbs you wanted to lose or gain has yet to yield its beautiful results. You hold your head down and eventually lose all motivation. But honestly is giving up NOW your best option?</h2>
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<span style="font-family: Trebuchet MS, sans-serif;">Ok so if you are an avid reader of The Fittest Blogger then you should know the answer to this question before I type the next sentence. And if you don't know my answer then I will come to your house and slap the bitch'assness out of you.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">When it comes to attainable goals, you must never Quit. You must never back down!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">If the path to success was straight and narrow, then everyone would have what they want. It would literally be physical and emotional anarchy.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Not everyone is going to be beautiful. Not everyone is going to be rich or tall or working their dream job on some far away tropical island. But everyone has the option to live a healthy and fit life.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">If you're physically able, then reaching your fitness goal is absolute and positively attainable.</span><br />
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<span style="font-size: x-large;">If you fall, then do 10 push-ups and stand your ass up</span></h2>
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<span style="font-family: Trebuchet MS, sans-serif;">Sometimes we succeed but most often we fail. That's one of the all time greatest truths about being a human being. We are not perfect.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But every time we fail or fall short of reaching that goal we have in mind, we must step back. We must take a moment and decipher what we did right and what we did that went wrong. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Eventually those failures will lead you to success. Whether it is in life goals or fitness goals.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">^**<b>THIS IS A FACT**</b></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Failure helps mold character and integrity NOT quitting. Quitting shows a lack of heart and motivation. Quitting shows weaknesses surfacing.</span></div>
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<span style="font-size: x-large;">Get Remotivated </span></h2>
<span style="font-family: Trebuchet MS, sans-serif;">The fastest way to get back on your grind is to get <a href="http://www.thefittestblogger.com/2015/03/time-to-get-remotivated-how-to-guide.html" target="_blank">re-motivated</a>.When you don't see the results you want, you may often "fall off the wagon."</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Feelings of defeat and f**k it mentality slowly creep in. Good habits you have picked up become less prevalent. Leaving you less active at the gym and more active at the fridge.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Listen up. It is your job to consistently keep the motivation stimuli going. Whether it is watching motivation videos each day, or finding a swolemate to consistently encourage you.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">You're in charge of your destiny! So don't quit. <b><u>Never Quit</u></b>. If someone like me who has never met you before can 100% believe in you and the human race's will to succeed then there should never be any doubt in your mind that you will reach your goals. Happy Lifting.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">-The Fittest</span><br />
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Did I miss anything? If so Comment below. Otherwise share this post with someone who needs to find some motivation.</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-59192872425215507122016-05-26T12:27:00.001-04:002016-08-28T16:12:21.428-04:00Why Douchebags Wear Hats In The GYM<div dir="ltr" style="text-align: left;" trbidi="on">
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Everyone likes to wear a nice hat every now and then. It’s understandable. No issue there, but someone needs to explain to me the logic behind wearing hats in the gym. Is this like a fashion statement or did I just not get the memo? Please, I need someone to explain to me the point of rocking a hat to the gym. </h2>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbNK3le9T1tHFEU-OYpNm-KcdCM8LB4cpAYFh1ANv1j5vTJ8dZ_C43SHi6s8MsUwIePrTvGGDYE_g7BhJH0LJbjpaJc-XHQnwbAxBXX9TAxH8UzKA91r1pDRqnf2btkOSjcy0Cxqv7Qzs/s1600/doche.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Bradley Martin being a douche | www,theFittestBlogger.com" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbNK3le9T1tHFEU-OYpNm-KcdCM8LB4cpAYFh1ANv1j5vTJ8dZ_C43SHi6s8MsUwIePrTvGGDYE_g7BhJH0LJbjpaJc-XHQnwbAxBXX9TAxH8UzKA91r1pDRqnf2btkOSjcy0Cxqv7Qzs/s400/doche.png" title="Why douchebags wear Hats in the GYM | The Fittest Blogger " width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Douche Bags in their natural habitat</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Now before you read this rant, please understand that I love me a nice fitted cap here and there. But on my unborn child’s name, I swear I will never understand why men and women rock hats when they go to the gym.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Wearing a hat while your workout <i>(in my opinion)</i> is equivalent to wearing jeans and flip flops at the squat rack. It is also like wearing a condom or bra when you take a shower. Or better yet, it’s like wearing shades in "da club". It just doesn’t make any sense and should not be happening.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Which brings me to ask avid gym hat wearers, <b><i>what is your reasoning? </i></b>I need someone to break it down to me because I clearly don’t understand why.</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzLOv3uOVJm6H48ieWpySF0vNb0okBNuFBXeF10bJRtR2eoUMBSj6DjL8J5s2T83Qtbc4FSE7LZhFkWCHrh6xkU4QBrOqnj6OYhhAZc_IEyM95V9DBVMlQQev_yKvpbnor1vcRfC-unxI/s1600/guy+with+hat.jpg" imageanchor="1" style="clear: left; display: inline !important; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img alt="Man wearing hat | www.thefittestblogger.com" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzLOv3uOVJm6H48ieWpySF0vNb0okBNuFBXeF10bJRtR2eoUMBSj6DjL8J5s2T83Qtbc4FSE7LZhFkWCHrh6xkU4QBrOqnj6OYhhAZc_IEyM95V9DBVMlQQev_yKvpbnor1vcRfC-unxI/s640/guy+with+hat.jpg" title="Why douchebags wear Hats in the GYM | The Fittest Blogger " width="600" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Are you trying to keep the sun out of your eyes? Are you undercover trying to work out without anyone noticing your basic ass? Do you like sweaty, moist, and funky hair f**king up your hats? Explain!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The only occasion you should ever wear hats while working out is: </span><br />
<b><span style="font-size: large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><br /></span></span></span></b>
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<b><span style="font-size: large;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">A.</span><span style="color: #6fa8dc; font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">You are douchebag or douchebagette. You know it and you’re absolutely fine with it.</span></span></span></b></blockquote>
<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;"><span style="color: #073763;"> Or </span></span></b><br />
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<b><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif; font-size: large;">B. <span style="color: #6fa8dc;">You are working out in the sun on a field, beach, or track.</span></span></b></blockquote>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOiqmPQomLDlKJBSQpk1f71tvBTckJiwUWaSCctH7wLOMpEIoDexZUE2NHKPBX6a_EZ18bedczPNSdFv_9c8R6zBPUi8lJ4f95XVG-Vp7DOd6vHI3sUw-R3W8VS3YR6cqpuEpExrenoM/s1600/ok.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="women wearing a cap | www.ThefittestBlogger.com" border="0" height="397" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOiqmPQomLDlKJBSQpk1f71tvBTckJiwUWaSCctH7wLOMpEIoDexZUE2NHKPBX6a_EZ18bedczPNSdFv_9c8R6zBPUi8lJ4f95XVG-Vp7DOd6vHI3sUw-R3W8VS3YR6cqpuEpExrenoM/s400/ok.jpg" title="Why Douchebags wear hats in the GYM | The Fittest Blogger" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ok</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWdh26MqJwpfNaIROGCCCeL2_qPtxxhz-q4l6w8d4x30JJuJzSpKrMmwW7Tc8-vSkUb_RUXxBL5j6jgO4tn759JOfIdX886vEmaKDnzC5bv-82cFVTd7YXXVTMOm7QDa_Btg4h480UD8o/s1600/douche.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Chloe Kardashian wearing a hat | www.thefittestblogger.com" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWdh26MqJwpfNaIROGCCCeL2_qPtxxhz-q4l6w8d4x30JJuJzSpKrMmwW7Tc8-vSkUb_RUXxBL5j6jgO4tn759JOfIdX886vEmaKDnzC5bv-82cFVTd7YXXVTMOm7QDa_Btg4h480UD8o/s400/douche.jpg" title="Why Douchebags wear hats in the GYM | The Fittest Blogger" width="317" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not ok</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Oh and ladies don’t think I forgot about you. Douchbagettes of the world, I want to be very clear with you all in case you haven’t heard. Not every guy in the gym is trying to f*** you. And that hat you put on to go “incognito” is not making you invisible. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"></span>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">To conclude since I know most of you need to hit the gym today, If you really don’t need a hat to hold your hair back or keep the halogen lighting out of your face, then please take that damn thing off.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">And by no means am I attacking how someone looks with a hat on, because let’s be honest, most women look pretty good with a hat on. But I am attacking the logic behind it.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6-Q9qV-j2YKjZYWjXnlvxwvBDUqyBOmwVxisrMfCRSbHfZoEBkqpnzq5KODUvG5JaBWGJ2hwzYJiPWXi4fZ6H_AMj5HN8RzjGI9oIPGxKUhjnyssp6kEA7r64kG_Zof2_wBsZD9JQ29Y/s1600/super+douche.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt=" Super douche | www.thefittestblogger.com" border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6-Q9qV-j2YKjZYWjXnlvxwvBDUqyBOmwVxisrMfCRSbHfZoEBkqpnzq5KODUvG5JaBWGJ2hwzYJiPWXi4fZ6H_AMj5HN8RzjGI9oIPGxKUhjnyssp6kEA7r64kG_Zof2_wBsZD9JQ29Y/s320/super+douche.jpg" title="Why Douchebags wear hats in the GYM | The Fittest Blogger" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Super Douche</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Some people will say “It keeps my hair out of my face” OR “It keeps the sweat out of my eyes’”</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span>
<i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Mothafu**a</span></i><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Towels also can keep the sweat out of your eyes. Hair ties and head bands can also keep the hair out of your face. There are numerous options. But still, you choose the same old musty ass hat each and every time you work out.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Anyhow, I digress. We all must stand up and against all doochmongery. Stop the nonsense in your local gym. Share this post.</span><br />
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Agree or disagree? Comment below and be sure to share this with all your hat wearing friends.</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com9Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-6265189104726437472016-05-15T23:54:00.000-04:002016-05-16T19:17:05.073-04:00Maximize Your Calorie Burn With Fasted Cardio<div dir="ltr" style="text-align: left;" trbidi="on">
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Fasted Cardio is not new to the scene, but in 2016, it is making a resurgence as more and more individuals become privy to its existence. If you’re on the journey to shed fat and have not utilized Fasted Cardio thus far, then here it’s your chance to become one of the chosen one.</h2>
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<span style="color: #0b5394; font-size: x-large;">What is Fasted Cardio?</span></h2>
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Fasted cardio is performing a High intensity circuit or cardio first thing in the morning and on an empty stomach.<br />
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Grasping this concept is not a difficult thing.<br />
<br />
Fasted Cardio is not a new thing and many body builders and athletes have been using the technique for decades. Now the general population has become aware.<br />
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<span style="color: #0b5394; font-size: x-large;">Benefits of fasted Cardio</span></h2>
Fasted cardio has been linked to:<br />
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<li>Burning more fat since you essentially will reach a depleted state of glycogen faster early in the morning and on an empty stomach.</li>
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<li>Fasted cardio also has been known to work well on resistant or stubborn fat deposits such as the lower back and thighs.</li>
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</h2>
<br />
“Some studies have found that exercising in a fasted state can burn almost <a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8962935&fileId=S0007114512005582" target="_blank">20 percent more fat</a> compared to exercising with fuel in the tank.”<br />
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<span style="color: #0b5394; font-size: x-large;">What should you eat after a Fasted Cardio session?</span></h2>
In My experience with Fasted cardio, upon completion of thus cardio I get extremely hungry. A tip of some those who know what I am talking about, to lose a few pounds week by week. I would suggest replenishing the body with a simple carb or protein shake.<br />
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Your body needs to re-energize itself through food. And instead of hording food into your mouth after a fasted workout, simple give the body what it needs at that state. Carbs.<br />
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Hey I’m not saying you need to go order a huge plate of pasta right after. I’m saying replenish the body’s need for glucose and energy. And avoid all the unneeded calories. This way your body can avoid catabolism of the muscles and eventually tap into fat reserves.<br />
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<span style="color: #0b5394; font-size: x-large;">My Recommendation</span></h2>
If you’re already a morning runner, then keep on running in the morning. But go 2-3 days a week doing Fasted cardio in the morning.<br />
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Make sure however that you are still lifting weights in the Gym throughout the week and adding HIIT workouts throughout your sessions.<br />
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High intensity workouts are by far my favorite when it comes to <b>“Time versus Effort.”</b> The More effort you put into a HIIT workout, the less time you will be working out. Versus Slow twitch and low intensity cardio which you will find yourself running longer distances for a longer amount of time.<br />
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And always time the majority of your carbs in the day to coincide with right after a workout. Your Body will efficiently burn those calories as fuel the chance of your body saving them as fat will diminish.<br />
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If you plan on building muscle versus losing weight, then I would skip on doing any type of fasted cardio until you are ready to cut the fat down with cardio and a diet plan.<br />
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Also, if you supplement with yohimbe and caffeine before fasted cardio, these supplements will help boost the levels of catecholamines in the body. This will stimulate fat burning enzymes to make triglycerides more readily available to be burned off through your workout.<br />
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Simple things like these will make you a lean mean machine in 3-12 months depending on where you are physically and age wise.<br />
<br />
#TheFittest<br />
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<h2 style="text-align: left;">
Agree or disagree? Leave your comment and stories about Fasted Cardio below. And don't forget to share this post!</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0tag:blogger.com,1999:blog-6217016279816988858.post-73055952114115992292016-04-25T23:18:00.000-04:002016-04-25T23:18:54.112-04:00Procrastination Is A Disease That We All Hold The Cure To<div dir="ltr" style="text-align: left;" trbidi="on">
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Procrastination is all around us. Some of us are able to fight through it while others live day to day dreaming about the "What ifs." Here is a friendly reminder that you can do WHATEVER your heart desires as long as you punch procrastination and self-doubt in the face.</h2>
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You woke up this morning with some serious goals in mind. Your motivation to get back to that <i>twenty somethen’</i> body has been rejolted since watching last night’s episode of the<a href="http://www.biggestloser.com/" target="_blank"> </a><i><a href="http://www.biggestloser.com/" target="_blank">Biggest Loser</a> </i>or <i><a href="https://www.fit2fat2fit.com/" target="_blank">Fit To Fat To Fit</a></i>.<br />
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So like most Americans, you naturally get motivated and tell yourself that “One day” you’ll get your sh*t together and get in the best shape of your life.<br />
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But one day eventually turns into a never happening. Sooner or later, those days turn into a lost dreams.<br />
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You tell yourself “No biggie, I'll get to it … one day.” Before you know it, one day goes by, then a few weeks of your life become a fleeting memory. Finally, a three years go by and you’re sitting there asking yourself “<i>Where did time go</i>?”<br />
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Eventually, a decade will go by. The self doubt will be at an all time high and you will begin to tell yourself “<i>I’m too old to start now</i>.”<br />
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Listen up! Telling yourself “I’m too old” to start now is <b>straight up bullshit</b>. God willing you’re not ill or handicapped, then you are fully capable of changing your mindset.<br />
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This vicious loop of self-doubt and procrastination needs to be stopped. And in my opinion, self-doubt and procrastination are two of the most overlooked psychological diseases in my generation. (<i>I’m a millennial case you were wondering)</i><br />
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Luckily for us, you can cure and rid yourself of self-doubt and procrastination.<br />
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Break the procrastination loop by confronting your self-doubt and fears head on. You just have to get it over with and <b>JUST DO IT</b> like Uncle <a href="http://www.nike.com/" target="_blank">NIKE</a> taught us all growing up. Instead of and telling yourself one day, start telling yourself “<b>Today I will...</b>”.<br />
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Today...you know what actually<b> right now</b>, I want you to <b>turn “I can’t” </b>into<b> “I will.</b>” Use the script below and tell yourself these things every morning before leaving the house and starting your day.<br />
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<span style="font-size: large;"> Today I will follow my dreams, not one day.</span></h2>
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<span style="font-size: large;"> Today I will find what my heart is looking for, not one day.</span></h2>
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<span style="font-size: large;"> Today I will start the journey to lose that extra 20lbs ASAP, not one day.</span></h2>
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<span style="font-size: large;"> Today I will I will love my body no matter what, not one day.</span></h2>
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<span style="font-size: large;"> Today I will pursue potential opportunities, not one day.</span></h2>
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<span style="font-size: large;"> Today I will I will aim to reach my fitness goals by a certain date, not one day.</span></h2>
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<span style="font-size: large;"> I will start <span style="color: blue;">today</span>, not one day.</span></h2>
<h2 style="text-align: left;">
<span style="font-size: large;"> F**k one day.</span></h2>
<h2 style="text-align: left;">
Agree or disagree? Please comment and Share this post with someone who you know will benefit fit from this message.</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-64734720906439279632016-03-16T17:21:00.001-04:002016-03-16T22:01:49.408-04:00Get to know your body: Eat Right For Your Body Type (Part 3)<div dir="ltr" style="text-align: left;" trbidi="on">
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Welcome to the end my friends of “Train Your Body Type.” We have finally made it to part 3 of 3 where we will strictly discuss how to feed your body type to gain lean muscle mass. </h2>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If you haven't read part 1 or part 2, then take a second to get a refresher first. Then the rest of this article will become logical.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
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<span style="font-family: inherit;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="white-space: pre;"> </span></span><a href="http://bit.ly/1U63iA1" style="font-family: inherit;" target="_blank">(Part 1)</a><span style="font-family: inherit;"> </span><a href="http://bit.ly/1U63iA1" style="font-family: inherit;" target="_blank">What’s your body type </a></span></h2>
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<span style="font-family: inherit;"><span class="Apple-tab-span" style="white-space: pre;"> </span><a href="http://bit.ly/1QWkCET" target="_blank">(Part 2)</a> <a href="http://bit.ly/1QWkCET" target="_blank">Train your body type the right way </a></span></h2>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To start off, I am not a certified nutritionist or dietitian, so take my knowledge transfer and experience with a grain of salt. It is up to you to figure out what food and tips work best with your body type. Today’s article is a guide not a universal law.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Finally, this last lovely part of <i>"Train Your Body Type</i>" is meant to nourish your body right in order to build muscle. No matter how much body fat you carry your muscles need nourishment rebuild. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">A total lifestyle change is the <b>#1</b> way to lose excess body fat so throughout this post I will throw in tips here and there about shedding some weight in the process. But for the most part, this post will educate you on how to nourish the body when trying to grow strong lean muscles.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">And please be cautious of your sugar intake.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">One of top 3 <b>most destructive</b> thing that us humans consume today in my opinion is <b><i>sugar</i></b>. Worst then red meat, worst than,GMOs. I can literally sit here and talk about how sugar spikes glucose in your blood stream. I can talk about how excess sugar screws up your insulin level and eventually any excess sugar turns into triglycerides and can cause a multitude of problems, but I will save that for another post or you can read <a href="http://bit.ly/1LpIWOY" target="_blank">My Beef With Juicing And Why It Can Actually Hurt You In The Long Run.</a></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Now off to the good stuff. The best and most honest tips on eating to gain muscle for your body type is now your own.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">THREE BODY TYPES </span><br />
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<span style="color: #741b47; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><u>ECTOMORPH</u></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Being an ectomorph, naturally you are blessed when it comes to having a faster metabolism than your counterparts. But since you’re human, it is only natural that you came to a point of your life where you are unsatisfied with your body. No worries. It happens.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Ectomorphs have it the hardest when it comes to gaining muscle. Naturally your body’s hormones and insulin levels are very sensitive, which in turn makes you burn through glucose at a higher rate than your counterparts.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><i>"Whether it was external or internal motivators, something motivated you to get up and want a change."</i></b> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In addition to weight training, work on your diet by adding the following tips into your eating habits;</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>1.</b><span class="Apple-tab-span" style="white-space: pre;"> </span></span><b><span style="font-size: large;">Understand your macros </span></b>Since you’re naturally skinny or less physically endowed, your macros can be anywhere from 30-35% of total daily protein intake, 30-35% from carbs, and 25-35% calories from fats. It’s your job to test out which macros levels work for your body. Best way to tweak your macros;</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b>Measure your body fat </b>use a body fat and skin fold caliper if you own one or purchase a fat loss monitor which go for about $34 bucks on amazon. </span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b>Choose a percentage level</b> i.e. 35% protein: 40% carbohydrates: 25% fat. And you can eat whatever the hell you like that fits within your daily intake. Just do your best to stay away from sugar and excess alcohol.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b>Stay at that macros level for 1-2 months</b> record any gains or losses of weight and muscles. Then if you feel like you didn’t gain enough lean muscle, then tweak your protein levels and lessens your carbs. <i>More on carb restriction below.</i> </span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span><b>Re-measure </b>after another month or 2 using the fat loss monitor. Measure yourself. Then re-evaluate your results.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>2.<span class="Apple-tab-span" style="white-space: pre;"> </span>Eat atleast 1000 calories above your Maintenance levels </b></span>– For example, if you take in ~2500 calories on a daily basis then you’re going to want to increase your daily intake to 3500.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To roughly estimate your daily caloric maintenance level, follow this formula:</span><br />
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<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Men (inactive) – multiply weight in lbs. by 13</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Men (moderately active) – multiply weight by 15</span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Women (inactive) – multiply weight x 10 </span></li>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Women (moderately active) – multiply weight x 12 </span></li>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>3.<span class="Apple-tab-span" style="white-space: pre;"> </span>Eat lean meats and fish for your protein sources </b></span>–Steak every now and then. It’s obviously more expensive then chicken or turkey, but if you can afford it then go right ahead. If you’re a vegetarian or vegan, then grow some balls. <i>Just kidding</i>. It might be slightly more challenging for you unless you’re willing to supplement a great deal. Make sure to get a good combination of all the right legumes and vegetables in your diet that will provide essential proteins to build up your muscles.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">4.<span class="Apple-tab-span" style="white-space: pre;"> </span>Eat the brunt of your carbs right after a workout </span></b>–Your body is yearning for energy, so it will break down simple carbs fast and turn them into Glucose in order to re-energize the body and keep vital organs going. Side note, carbs are not evil or bad for you<b> unless</b> you’re a stagnant lazy human being. When you’re least active is when you will want to keep carb intake lower.<b> AND YES I AM CALLING LAZY FUCKING PEOPLE OUT.</b> (<i>I’m not really yelling but caps locks in bold sets the tone).</i></span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">5.<span class="Apple-tab-span" style="white-space: pre;"> </span>Meal prep, meal prep, meal prep</span></b> – You’re fooling yourself if you think it is possible get a clean bulk without systematically approaching your diet. When you know what you’re putting into your body, then it’s easier to keep track of your macros. And always try to get <b>1-1.5 grams of protein per pound </b>of your body weight each day. This is mandatory and doesn’t have to be done all in one seating.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>6.<span class="Apple-tab-span" style="white-space: pre;"> </span>Wake up to eggs each morning </b></span>– One hard-boiled egg has approximately 6.29 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. In a large egg, about 43 percent of the protein is found in the yolk. I would recommend anywhere from 4-6 eggs each morning or supplement with a protein shake in addition to whatever your breakfast your're having that morning. <i>Caveat</i>; eating 4-6 eggs each morning gets friggin expensive. You have been warned.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>7.<span class="Apple-tab-span" style="white-space: pre;"> </span>Have a peanut butter sandwich before bed each night </b></span>– Peanut butter, preferably crunchy, will slowly digest in your stomach as you sleep providing ample protein as you sleep. When you’re in REM sleep, your body is repairing itself from the stress of that day so having peanut butter before you sleep will be beneficial. Feel free to try almond or cashew butter is you dont mind the upcharage. And you can always supplement with Casein, which also is a slow digesting protein.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">8.<span class="Apple-tab-span" style="white-space: pre;"> </span>And if you want a cheat meal, you go damn right ahead and take it! </span></b>– Just make sure you put in the extra work in to burn off excess calories that are outside of your daily caloric intake boundaries. Excess calories aren’t going to be used by your body in the way you want and chances are they will be saved by the body as fat if not excreted or used up.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>To gain muscle:</b> In addition to the tips above, weight lift and increase your daily food intake by 600-1000 calories cleanly. No junk food, no fast food, no soda. If getting that extra 600-1000 calories becomes difficult, then consider supplementing. Eat every 3-4 hours to give your body an ample amount of continuous nutrition. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>To decrease body fat:</b> In addition to strength training, on the opposite days that you don’t work out, you should perform cardio 2- 3 times a week preferably High intensity that will last no longer than 30 minutes. You can also do cardio 3 times a week of Low intensity such as stairs for 45 minutes.</span><br />
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<span style="color: #741b47; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><u>MESOMORPH</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Mesomorphs, when it comes to gaining or losing weight, you all have the advantage. While your counterparts struggle to gain weight or lose weight, you mesomorphs are truly blessed. Let me say that again, B-L-E-S-S-E-D to be able to gain and lose weight with less effort.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">In addition to Endomorph tips, do the following:</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">1.<span class="Apple-tab-span" style="white-space: pre;"> </span>Understand your Macros and maintenance level </span></b>– As a mesomorph, carbs are your friend. Consider 45 - 50% carbs: 30 - 35 % protein: 20% fat to start off. Knowing you’re maintenance level will make it easier for you plan out your daily meals and properly meal prep. </span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">2.<span class="Apple-tab-span" style="white-space: pre;"> </span>Eat as clean as possible </span></b>– Eating clean does not mean eating plain ass vegetables and unsalted steak. It means leaving out all unnecessary snacks, processed foods, trans fatty induced, and sugar saturated drinks/ foods out of your diet. Getting rid of these will help you see results faster than you expect. Don’t just read this, try to prove me wrong!</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">3.<span class="Apple-tab-span" style="white-space: pre;"> </span>Eat 600-1000 calories above your maintenance level </span></b>– This level is just a suggestion if you want to cut up as you bulk up. There is no set rule for how many calories you should take in. It’s your job to find what works for your body.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">4.<span class="Apple-tab-span" style="white-space: pre;"> </span>Eat less on days you don’t workout </span></b>– On days you don’t workout, your body will naturally not get as hungry. Rest days is when your body will take time to recover but the body will still need nourishment. Just don’t over indulge yourself in the kitchen. I would recommend smaller portions then what you’re typically used to on rest days.</span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">5.<span class="Apple-tab-span" style="white-space: pre;"> </span>Continue to raise your daily caloric intake</span></b> – Each week raise your calorie intake by 200-500 calories until you get to the level or body weight you desire. Then its time to reprogram your body into going back into maintenance mode. <i>More on this in a future article.</i></span></blockquote>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>To gain muscle:</b> In addition to the tips above, increase your daily food intake by 600-800 calories cleanly. No junk food, no fast food, no soda. If getting that extra 600-1000 calories becomes difficult, consider supplementing. Eat every 3-4 hours.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>To decrease body fat:</b> Same as ectomorph. On the opposite days that you don’t workout, perform cardio 2 times a week of HIIT that last no longer than 30 minutes. You can also do cardio 3 times a week at low intensity such as stairs or swimming for 45 minutes.</span><br />
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<span style="color: #741b47; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><u>ENDOMORPH</u></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Endomorph bodies are the kings of putting on weight, lots of it. Their downfall is that with trying to put on weight, they also tend to put on fat just as easily.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The key to eating right for this body type is to consistently fuel the body with the right foods at the right time. This will especially help those who want minimize the amount of fat gain or storage that tends to accompany bulking up.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As an endomorph, you might think it will be a great idea to starve yourself at times thinking it will help you shed fat. But going long periods of time without food will cause your body to send signals to the brain telling you to “Eat mothafucka, Eat NOW.”</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">As an endomorph, the amount of muscular gains you can make is incredible. So as you pump iron, add the following tips into your life to consistently keep your muscles growing until they can grow no more.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">1.</span></b><span class="Apple-tab-span" style="white-space: pre;"> </span><span style="font-size: large;"><b>MEAL PREP, MEAL PREP, MEAL PREP</b></span> I don’t think I need to speak anymore on this.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>2. Eat frequently</b></span>– Being an endomorph, it is better to eat smaller and more frequent meals throughout the day which will prevent overeating and help kick start your metabolism. Eating smaller meals allows insulin secretion to be better controlled. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">3.<span class="Apple-tab-span" style="white-space: pre;"> </span>Manage your insulin production </span></b>As an endomorph you want to control your insulin secretion. Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use(exactly what you don’t want to happen!!). Insulin helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To manage your insulin you can do this by limiting carbohydrate consumption, especially high glycemic carbohydrates. Managing your insulin levels will allow to keep your blood sugar down and essentially reduce the amount of unneeded glucose in your blood that will eventually convert into fat(Triglycerides).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">4.<span class="Apple-tab-span" style="white-space: pre;"> </span>Reduce your daily caloric intake on the days you don’t work out </span></b>–<b><span style="font-size: large;"> </span></b>Try your best to eat less on the days you don’t workout. Your body will not burn up all the calories you take in naturally. But on days you don’t work out, you risk having those extra calories turning into unwanted fat.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">5.<span class="Apple-tab-span" style="white-space: pre;"> </span>If your mornings starts behind a computer screen then avoid carbs for breakfast </span></b>– If you know that your 8 hour day is going to be sitting at a desk and inactive throughout the day, then don’t set yourself up. Avoid the Bountiful Blueberry muffin from Starbucks. Avoid the syrup laden pancakes. Avoid the setup.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">6.<span class="Apple-tab-span" style="white-space: pre;"> </span>Increase your protein intake </span></b>this is true for all body types, but I thought I’d add it here. Don’t ask me why. Start your mornings off with high protein foods or supplements. According to <a href="http://caloriesperhour.com/">CaloriesperHour.com</a>"protein requires the greatest expenditure of energy, with estimates ranging as high as 30 percent." What does that mean? This means you will burn up to 30 percent of the calories in protein you consume merely to digest it.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="font-size: large;">7.<span class="Apple-tab-span" style="white-space: pre;"> </span>Diet is key</span></b> To help cut down, eat lean meats such as fish and poultry. Substitute pasta and rice with complex carbohydrates and fiber rich food.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>To gain muscle:</b> In addition to the tips above and weight training, increase your daily food intake by 1100-1300 calories cleanly. No junk food, no fast food, no soda. Eat 5- 6 times a day. Not huge meals. Portion out your macros enough to separate your intake throughout the day.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>To decrease body fat:</b> To decrease body fat you must keep insulin at bay by cycling your carbs. On opposite days that you don’t strength train, perform cardio 2x times a week of HIIT that last no longer than 45 mins. Low intensity twice a week.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">In Conclusion</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Lastly and one of the most forgotten tips <b>for all body types</b>. When trying to maintain lean muscles once you get them, many seem to stray off course. They think that the only time they need protein is right after a pump.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">But the absolute truth about staying lean and gaining lean muscle is to <b>avoid entering a negative catabolic</b> <b>state</b> at all times. Avoid it like the plague. Avoid it like Ebola. Avoid it like an ex on Valentine’s Day. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Many people unknowingly enter a catabolic state when doing high intensity training. A catabolic state is when your body uses up all the immediate glucose in the blood stream and from carbohydrates and starts attacking your muscles. In a catabolic state, your body will breakdown tissue in order to burn the protein found in the muscle as a source of energy.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">To avoid this, when you start to feel like your body is not performing at its peak during your workout and you’re feeling tired and sluggish then take a protein shake mid workout. You can also drink Branch Chained Amino acids, otherwise known as BCAAs to also avoid catabolism.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">If both aforementioned products are not readily available then have a snack mid workout such as an apple, a sandwich, protein bars, nurtrigrain bars, or pop tarts. Any simple carbs will be like an adrenaline shot that will keep you going and keep your muscles from deteriorating.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Also, I always advocate this to all my clients and readers to never completely cut out fat from your diet. Many of us have been programmed through "fat-free" and "low fat" ads and products to believe that fat is worst thing consume. In fact healthy levels of fat is pertinent to survive and keep hormones and chemicals balances.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I hope you all put these tips into use, and for all my friends who read this blog, don’t say I never gave you all anything for free. The information is out there and throughout <a href="http://www.thefittestblogger.com/" target="_blank">this blog.</a> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Take your time folks and re-read this as many times you need to because some of it won’t all make sense until you put it into practice. So have fun getting them gains and once again, Happy lifting.</span><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-25866308206168737862016-02-10T00:35:00.000-05:002016-03-07T20:04:00.122-05:00Get To Know Your Body: Train Your Body Type The Right Way (Part 2)<div dir="ltr" style="text-align: left;" trbidi="on">
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This week I’m going to teach you all a few body-type specific techniques that you can incorporate into your routine in order to see an increase in muscle strength. Let’s keep this party going with part 2 on how to train your body type!</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWLTfxOVUtSVc_yy6Wp4tEM5MElXtJ3hrDPCFvejKZw4GBGtUgCwuq8GLBy33hnEynZi6CHnClOHe8vDkUyUN2DqgUdFTeoOluF5e275umjpH7KCrBx9u_psieNpbtCXwrj9mg3arsWjo/s1600/body-types.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="women showing their body types" border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWLTfxOVUtSVc_yy6Wp4tEM5MElXtJ3hrDPCFvejKZw4GBGtUgCwuq8GLBy33hnEynZi6CHnClOHe8vDkUyUN2DqgUdFTeoOluF5e275umjpH7KCrBx9u_psieNpbtCXwrj9mg3arsWjo/s640/body-types.jpg" title="Get To Know Your Body: Train Your Body Type The Right Way (Part 2) | The Fittest Blogger" width="600" /></a></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Before you start reading this post, just know that you if you want to get lean and fuck*ng shredded then you have to do more than just what is listed in this post. You can still follow the suggestions, however you’re going to have to diet or drastically change your eating habits in order to shed unwanted weight. More on getting lean and shredded on next week’s post.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">If you haven't already read last week's post <i style="font-weight: bold;"><a href="http://goo.gl/BSN9Wd" target="_blank">Get To Know Your Body: What's Your Body Type (Part 1)</a>, </i>take a moment to go skim that post real quicks.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Now time for the good stuff. Either read the enitre post or find your body type. Enjoy and may the lift be ever in your favor.</span><br />
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<span style="font-size: x-large;"><u>ECTOMORPH</u></span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIWL_p2Enp8GwKyd6GJPIiFwPkx_mIQ5P3n1kXVNM1wgbvnkJQCyMp41UBHakvabrF2cimODn028tDO-ylS9KF62ksKZvLxXYnBSZl-10UR-k009frSlAsyqunAkG7Y-H9CAeYNyFJvgE/s1600/ectomorph-PURP.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Ectomorph body | www.thefittestblogger.com" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIWL_p2Enp8GwKyd6GJPIiFwPkx_mIQ5P3n1kXVNM1wgbvnkJQCyMp41UBHakvabrF2cimODn028tDO-ylS9KF62ksKZvLxXYnBSZl-10UR-k009frSlAsyqunAkG7Y-H9CAeYNyFJvgE/s200/ectomorph-PURP.png" title="Get To Know Your Body: Train Your Body Type The Right Way (Part 2) | The Fittest Blogger" width="120" /></a><ul style="text-align: left;">
<li><span style="font-size: small;">Narrow shoulders and hips </span></li>
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<li><span style="font-size: small;">Small joints (wrist/ankles)</span></li>
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<li><span style="font-size: small;">Long and lean limbs</span></li>
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<li><span style="font-size: small;">Very little body fat </span></li>
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<li><span style="font-size: small;">Small bone structure</span></li>
<li><span style="font-size: small;">Athletic physique</span></li>
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To Gain Muscle:</h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">You must push your body, create micro tears in your muscle tissue, and reach hypertrophy. The way Ectomorphs can do this is by following these tips:</span><br />
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Leave your vagina at home</b>. Yes this sounds sexist because it is. If you are man or a women Ectomorph, then you’re going to have to train like an animal. So to gain some mass, you’ll have to get rid of the “lift light, do many” mentality. It’s just not going to work. You have to lift like a body builder or an athlete to see gains.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Start off by mastering the big three. <b>Bench press, Deadlift, and Squat</b>. These multi joint lifts should be your staple as you step into your journey to gaining muscle mass. If you’re not a beginner, then add other multi jointed exercises such as stiff leg deadlifts, lat pull downs, pull ups, etc. MULTI JOINT exercises should be in all your workouts. </span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">If your shoulders are anything like mine, which are terrible, then substitute the bench press for incline press or push ups. It’ll prevent you from injuring or re-injuring shoulders if there were prior issues. Feel free to add isolation lifts if your more focused on body shaping and aesthetics at the end of you workouts.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Lift like a body builder, you want to <b>end each last set pushed to your limit</b>. Your last set must always, ALWAYS, ALWAYS be to <u>failure</u>.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Don’t split your workouts</b> (<i>At first</i>). Start off with low and high intensity workouts that focus on the entire body. Until you get stronger and want to target certain muscle groups, keep it simple by doing full body days in the gym. </span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Keep cardio activity to a minimum!</b> Preferably twice a week. Max three. Being leaner naturally with less body mass and fat, your body does not have a huge amount of extra calories lying around as those in Endo and mesomorphs. Too much cardio will no doubt make you more likely to enter a catabolic state. <i>More on countering this in next week’s post.</i></span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Make sure that you<b> stretch your muscles</b> as much as often in between sets to get that extra pull in between. These little things will help you in the long run.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">And always<b> push yourself to the max </b>each week. Try to do a personal record for a max rep atleast once a week. This is a must.</span></li>
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Frequency in gym:</h2>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>To gain muscle</b>: Weight lift frequency should be 3-4 timers a week until you reach the size you wish for. Then pull it back to 2-3 times for maintenance. </span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Sets per muscle group</b>: 4 sets minimum</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>To burn excess calories</b>: Recommended cardio 1 - 3 times per week</span></blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK3uCN9YGs_Ea0NwC_coe32JJY2NVZcJm03Mc7PkooEKYUYSx92sTH7u2_og8L7NilQkdXmfWHGFhru9cBw3kYOnrjysVs18T5oih0CwCKjWJpJj11s1YAuZsrjMMStfNH7D3nplZ6y8k/s1600/Mesomorph-2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Mesomorph body | www.thefittestblogger.com" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK3uCN9YGs_Ea0NwC_coe32JJY2NVZcJm03Mc7PkooEKYUYSx92sTH7u2_og8L7NilQkdXmfWHGFhru9cBw3kYOnrjysVs18T5oih0CwCKjWJpJj11s1YAuZsrjMMStfNH7D3nplZ6y8k/s200/Mesomorph-2.png" title="Get To Know Your Body: Train Your Body Type The Right Way (Part 2) | The Fittest Bloger" width="120" /></a><span style="font-size: x-large;"><u>MESOMORPH</u></span></h2>
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<li><span style="font-size: small;">Wide clavicles</span></li>
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<li><span style="font-size: small;">Narrow waist</span></li>
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<li><span style="font-size: small;">Thinner joints</span></li>
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<li><span style="font-size: small;">Long and round muscle bellies</span></li>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Mesomorphs, you kind of got it easy. Let’s just face it. I’m going to let you all know what we are all really thinking. <b>FU*K YOU GUYS</b>. But seriously though, you all are blessed and there is a nothing wrong with that. I’m sure youv'e gotten use to the hate. Anyhow, the style of training that works best with your body type is HIIT.</span><br />
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>High intensity interval training</b> is perfect for a body that can gain muscle fast and also digest food at a pretty at a fast rate. Well at least while you’re still in prime shape.</span></li>
</ul>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Rep range should be 12-15 with <b>final set to failure</b> to get nice and cut. Bring it down to 8-10 reps, where 10 is failure to gain strength and muscle mass.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Be efficient with your workout by doing<b> super set training</b> to maximize your effort during your workout. At the end of each set, super set that lift with the opposite exercise. If your first exercise was a push exercise such as push-ups, then super set it with a pull exercise such a back rows from the push-up position.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Mesomorphs can also see significant gains by also adding multi joint exercises into the workout.</span></li>
</ul>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In case you haven't heard this before, you <b>increase to your one rep max</b> as much as possible each week.</span></li>
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Frequency in gym</h2>
<blockquote class="tr_bq">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>To gain muscle</b>: 3 times minimum per week</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Sets per muscle group</b>: 3-5 sets </span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>To burn excess calories</b>:Recommended cardio should include high intensity 3 times per week. 1 day moderate intensity</span></blockquote>
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<span style="font-size: x-large;"><u>ENDOMORPH</u></span></h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3baq9Uy7nhGnfeSCgOJsTT0d0BaGWJFjbx9uOfbLpDNY7HP1xYTaPfjhAnNb2mpcha153_SYTgdcTFRInSxJpcpmf421z4QVGwPalrtWNiy0Nou91fA3UtMd6ICECE1cOZYzgMrNDR2g/s1600/endo-morph-yellow.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Endomorph body | www.thefittestblogger.com" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3baq9Uy7nhGnfeSCgOJsTT0d0BaGWJFjbx9uOfbLpDNY7HP1xYTaPfjhAnNb2mpcha153_SYTgdcTFRInSxJpcpmf421z4QVGwPalrtWNiy0Nou91fA3UtMd6ICECE1cOZYzgMrNDR2g/s200/endo-morph-yellow.png" title="Get To Know Your Body: Train Your Body Type The Right Way (Part 2) | The fittest blogger" width="120" /></a><br />
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<ul style="text-align: left;">
<li><span style="font-size: small;">Blocky</span></li>
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<li><span style="font-size: small;">Thick rib cage</span></li>
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<li><span style="font-size: small;">Wide/thicker joints</span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-size: small;">Hips as wide (or wider)</span></li>
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<li><span style="font-size: small;">than clavicles</span></li>
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<li><span style="font-size: small;">Shorter limbs</span></li>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Endomorphs, you are the meccas of power and strength. If you’re not training like a bodybuilder then you’re cutting yourself short. You gain muscle easy and increase your power and strength faster than both Ecto and Mesomorph. And if you get your diet and cardio right, you will absolutely fall in love with your physique.</span><br />
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Training your body includes a lot of low reps and heavy weights. You want to <b>focus heavily on the negative(eccentric) movements</b>. These your movements where you are slowly letting the weight go. Slow negatives will pull your muscles and as we all know will helps you boost you strength since the negative contraction is 40% stronger than the positive movement.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Last set should not be the heaviest of weights, but should allow you to go long and hard for your last sets. <b>But to failure is still the idea</b>.</span></li>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Looking to cut down fat, you may have to work harder than the other body types and <b>increase the amount you do cardio accordingly</b>. But not too much, because too much cardio can have the opposite effects of your goals. Such as slowing down your metabolism in effort to protect the body and cause your body to have a higher chance of entering a catabolic state and eating away at your muscles.</span></li>
</ul>
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<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Cross train</b> your body by continually mixing up your workouts. Cross training will give other parts of your body time to rest and recover. Cross training also has the advantage of keeping you motivated towards a specific goal since your'e taking a break from your usual routine. It’s like how you can go away on a long trip and come back refreshed and more motivated than when you left.</span></li>
</ul>
<ul style="text-align: left;">
<li><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Test your self and push your <b>one rep max </b>each and every week.<i> Just in case you skipped around in this article, this is a recurring theme.</i></span></li>
</ul>
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Frequency in gym</h2>
<blockquote class="tr_bq">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>To gain muscle</b>: 3 weeks of 3-8 rep max sets followed by 1 week of High intensity ( rep range 10-13 with short rest times) strength training if you’re looking to cut down some fat. R<i>epeat. </i>Slow negatives as usual.</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>Sets per muscle group</b>: 3-5 sets </span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><b>To burn excess calories</b><b>:</b> Recommended cardio should be between 2 - 4 time a week. It is up to you to define whether or not if 2 days of cardio a week is getting the results you want. If not you must increase your frequency. With a bigger body, naturally you will have more fat in your body. So getting adequate amount of cardio done will help you get rid of excess calories. Low-to-high intensity depending on your goals.</span></blockquote>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Take the lessons you learned today and go put them to work. Test them out. You don’t have nothing to lose <i>(Besides gains)</i> if you don’t try them out.</span><br />
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Next week will be the finale where we will discuss diet and how to eat in order to cut back those layers of fat. We will discuss how to eat for each body type and whether you want to gain muscle or lose excess body fat. Until then, Happy Lifting!</span><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-17588242109863969052016-01-27T00:50:00.001-05:002016-01-27T23:16:53.361-05:00Get To Know Your Body: What's Your Body Type (Part 1)<div dir="ltr" style="text-align: left;" trbidi="on">
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You haven't been seeing gains lately but you see your friends or peers making incredible progress. Chances are, you have forgotten to add a key ingredient into the mix. Like baking chocolate chip cookies with no chocolate chips. In order to make the mix right once again you must understand the essentials. When it comes to reaching goals in the gym, one thing that is quite often overlooked is training your body type. </h2>
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In order to reach success in the gym, you must foremost understand how to train your body. And many don't even understand their own body type. <div class="separator" style="clear: both; text-align: center;">
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<a href="http://www.naturaltherapypages.com.au/creative/articles/ntp/2422/2422_620x290.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Women silhouette | The Fittest Blogger" border="0" src="http://www.naturaltherapypages.com.au/creative/articles/ntp/2422/2422_620x290.jpg" height="258" title="Get To Know Your Body: What's Your Body Type (Part 1) | The Fittest Blogger" width="600" /></a></div>
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Its 5’ o’clock, you shut your computer off. You mentally and physically just clock out for the day and you’re off to your usual routine which includes <i>(Your routine better include this!!)</i> going to the gym a few nights a week.<br />
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Each week you put in work!<i> Or so you think.</i><br />
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You’re the guy slamming the heavy ass weights or the chick killing it front row in spin class. Yet, you’re still not happy with what you see in the mirror. And there a few reasons why you may feel that way. But for the sake of time, were going to highlight two;<br />
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<blockquote class="tr_bq" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;">1. Genetically you’re not gifted, and you are trying to attain an image for your body that is just not possible.</span></blockquote>
<blockquote class="tr_bq" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif; font-size: large;"><b>or</b></span></blockquote>
<blockquote class="tr_bq" style="text-align: left;">
<span style="font-family: "trebuchet ms" , sans-serif;"><span style="font-size: large;">2. You laugh at the thought that some people actually think that option 1 is a real option. And you’ve most likely come to the conclusion that your training goals might not factor in training for your <i>specific</i> body type</span>.</span></blockquote>
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Now obviously, there is more than just training for your body type that will push you towards massive gains or your goals but today I want you to focus on your body type.<br />
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Not seeing results is always a downer but I want you all to know that nothing is impossible when it comes to getting in the shape you yearn for. Especially if you do it with a plan of attack.<br />
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Fitness expert Dean Hodgkin says that “Simply doing the same training as somebody whose body you admire and want for yourself may not work for you.” So if you don’t already know what category <i>(I hate that word btw)</i> you’re in then you must first identify what your body type is.<br />
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<span style="font-size: x-large;">What are the three body types</span></h2>
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ECTOMORPH</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipj7dJqL32c2Uz7HcqH9dK81B9-N_PyObHAoyvw0Y4ucCyTM8QmJvWoz5ljfwA9Dm5CqtOFQ_O693MSxClM5i2TnWGfUsR_7q7S_8XOBGMe-G4XrqT9ABp7DxPf_KP0_o0E-Cs6_jP4Es/s1600/ectomorph-PURP.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Ectomorph | www.thefittestblogger.com" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipj7dJqL32c2Uz7HcqH9dK81B9-N_PyObHAoyvw0Y4ucCyTM8QmJvWoz5ljfwA9Dm5CqtOFQ_O693MSxClM5i2TnWGfUsR_7q7S_8XOBGMe-G4XrqT9ABp7DxPf_KP0_o0E-Cs6_jP4Es/s200/ectomorph-PURP.png" title="Get To Know Your Body: What's Your Body Type (Part 1) | The Fittest Blogger " width="120" /></a><br />
<ul style="text-align: left;">
<li>Narrow shoulders and hips </li>
<li>Small joints (wrist/ankles)</li>
<li>Long and lean limbs</li>
<li>Very little body fat </li>
<li>Small bone structure</li>
<li>Athletic physique</li>
</ul>
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This body type is what most overweight people want and what most skinny people hate.<br />
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Interestingly enough though, Ectomorphs find it easy to lose weight and keep it off versus their counterparts. Yet, they have the hardest time on building muscle weight when they want to bulk up.<br />
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MESOMORPH</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0GSJ8JANk0MQ6OQnhgOkrCOc_6KKnDcssJ5jNU4hgs85LMeviqwl0bBDMx6FEZ79Mcb4Nv-kpZB6LuZxpeTf5d02NA-gAVMalk3Qz-ZlLVZFu1dAs-Ahpdj2jf0TOnhGylIZ0Vi5jVdQ/s1600/Mesomorph-2.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Mesomorph | www.TheFittestBlogger.com" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0GSJ8JANk0MQ6OQnhgOkrCOc_6KKnDcssJ5jNU4hgs85LMeviqwl0bBDMx6FEZ79Mcb4Nv-kpZB6LuZxpeTf5d02NA-gAVMalk3Qz-ZlLVZFu1dAs-Ahpdj2jf0TOnhGylIZ0Vi5jVdQ/s200/Mesomorph-2.png" title="Get To Know Your Body: What's Your Body Type (Part 1) | The Fittest Blogger " width="120" /></a><br />
<ul style="text-align: left;">
<li>Broad shoulders</li>
<li>Narrow waist and hips</li>
<li>Thinner joints</li>
<li>Low body fat</li>
<li>Ideal muscular definition</li>
<li>Gains muscle easily</li>
<li>Long and round muscles</li>
<li>Fast metabolism</li>
</ul>
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Mesomorphs are “ideal” body types. But I argue that “ideal” is all in the eyes of the beholder. Mesomorphs can put on weight and lose weight in a reasonable amount of time. However they can often succumb to entering a catabolic state more often than the other body types if overtraining occurs.<br />
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<i>A Catabolic state is when your body will break down muscle tissue into glucose in an effort to the most important parts of the body functioning and energized. </i><br />
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ENDOMORPH</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBomBHM66_WF_FeRxAWOxJa9JlGOiNAqD0RR9cGGlvlYZHXfJnq_JPaV8AzUhyphenhyphenbgaRhO5xLY-gjTVz2qbT0wGcBdK3YFjOJtn8ZtuNatZnmW_oxGRNZwsgJdM94I2eRR-zfRVFmMH7RTc/s1600/endo-morph-yellow.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Endomorph | www.TheFittestBlogger.com" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBomBHM66_WF_FeRxAWOxJa9JlGOiNAqD0RR9cGGlvlYZHXfJnq_JPaV8AzUhyphenhyphenbgaRhO5xLY-gjTVz2qbT0wGcBdK3YFjOJtn8ZtuNatZnmW_oxGRNZwsgJdM94I2eRR-zfRVFmMH7RTc/s200/endo-morph-yellow.png" title="Get To Know Your Body: What's Your Body Type (Part 1) | The Fittest Blogger " width="120" /></a><br />
<ul style="text-align: left;">
<li><span style="font-family: "times" , "times new roman" , serif;">Wide hips and narrow shoulders that can create a pear shape</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Thick rib cage</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Uneven fat distribution</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Wide/thicker joints</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Hips as wide or wider than shoulders</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Slow metabolisms</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Ideal for body building</span></li>
<li><span style="font-family: "times" , "times new roman" , serif;">Gains muscle mass fast</span></li>
</ul>
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">Endomorphs bodies respond extremely well to power and strength. Making them ideal for body builders. The disadvantages for endomorphs however slightly outweigh the good.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">Endomorphs who don’t watch what they put into their mouths or don’t workout consistently have higher risks of carrying on too much body weight which we all know can lead to a plethora of issues. Issues can include obesity, increased risk of cardiovascular diseases, joint pain, low energy levels, body image issues, etc.</span><br />
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<span style="font-size: x-large;">Body Types vs Body shapes</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8g54BwEhuQ1TfIygOKCMGxIj6LuZopX1UlK_i2lauaI8Wql56sy9JCf0QuQpz8WNquIPKSHgXSjVh2ydxsNG1yyjMyvW9PSQz_-pUi6t2bxJzCRQ3JIvB9zHuBG_JiKNwnlNArdo8Aw/s1600/DSC_0197.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Body Shapes | www.thefittestblogger.com" border="0" height="312" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA8g54BwEhuQ1TfIygOKCMGxIj6LuZopX1UlK_i2lauaI8Wql56sy9JCf0QuQpz8WNquIPKSHgXSjVh2ydxsNG1yyjMyvW9PSQz_-pUi6t2bxJzCRQ3JIvB9zHuBG_JiKNwnlNArdo8Aw/s640/DSC_0197.JPG" title="Get To Know Your Body: What's Your Body Type (Part 1) | The Fittest Blogger " width="600" /></a></div>
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<span style="font-family: "times" , "times new roman" , serif;">I know we have all seen images and body charts like this before. They mainly apply to women who are beautifully and uniquely made.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">And we often hear apple, pear, hourglass, petite, inverted triangle, slim, slim thick, etc. thrown around because women naturally come in all shapes and forms. But don’t let these shapes throw you off kilter. They still fall under your typical three body types.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">I am no expert on body shapes, but from what I know from experience and research. The following shapes fall under the following body types;</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
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<span style="font-family: "times" , "times new roman" , serif;">
Apple, pear, petite,, diamond, round, hour glass = <b>Endomorphs</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b><br /></b>
Petite, slender, athletic, tall, inverted triangle = <b>Ectomorphs</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><b><br /></b>
Athletic, pear, hourglass, diamond = <b>Mesomorphs</b></span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">For women, it is hard to identify 1 single body type especially since each body shape can fit into multiple body types. Hence, why it is crucial to understand your body and use what you know about yourself to figure out which body type you are.</span></div>
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">No two bodies are the same so don’t feel as if you must throw yourself into a box and stick with that. Over the next few weeks I will be posting workouts for each body type over on <a href="http://instagram.com/thefittestblogger" target="_blank">Instagram</a> and in posts here on the fittest blogger.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">Your job is to identify what body type or shape you closely resemble and then tweak your workout from there.</span><br />
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<span style="font-size: x-large;">Empower yourself with knowledge and train your body accordingly</span></h2>
<span style="font-family: "times" , "times new roman" , serif;">Body types do not stick to concrete laws like us humans would hope for. The three body types aren’t the precise. But they are indeed baselines that you can use to better empower yourself to lift with a purpose.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">In reality, most people will share similar characteristics from all three body types, but it is more than likely that you will identify with one body type more than another. And as you can see, each body type has its own advantages and disadvantages in terms of health and fitness, but you understanding each is crucial to your gains and success.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">We as humans share a lot of similar body characteristics. We are all so very different yet all so very similar.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>
<span style="font-family: "times" , "times new roman" , serif;">Next week, we will break down each body type, how to work them out efficiently according to your body type, and post free workouts that you can uses as a template to better guide yourself in the gym. So once again, Happy lifting and see you all next week!</span><br />
<h2 style="text-align: left;">
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Did I miss anything in this post, if so then please comment below. And don't forget to subscribe to the Fittest Blogger (<a href="http://www.instagram.com/thefittestblogger" target="_blank">Instagram</a>, <a href="http://twitter.com/thefittestblogr" target="_blank">Twitter</a>, <a href="http://facebook.com/thefittestblogger" target="_blank">facebook</a>, <a href="http://goo.gl/zvjhsG" target="_blank">YouTube</a>) and create your own journey to fitness success.</h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-43707795539184429142016-01-19T22:28:00.000-05:002016-01-19T22:28:06.051-05:00Yo Chill, Not All Fat Is Bad For You <div dir="ltr" style="text-align: left;" trbidi="on">
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How well do you know your cooking fats? Do you know which fats are good and which fats are evil? Ok, evil is kind of pushing it but you get the jist.</h2>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzNWKYy9V9bGXKTSHo_qrAxFEEoSn6njPS3N464ln0kKZiPRPgRvqqDNPeW4-f5Ay6t1Orx2SVsehFeOM3jRapxJdsNPMHlTcK9jhKCPwXJdlIm4UUTSj4hiGA_tnlJKHJiTSrTtcILY0/s1600/oil+top.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Oil being pour down | Know your oils" border="0" height="386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzNWKYy9V9bGXKTSHo_qrAxFEEoSn6njPS3N464ln0kKZiPRPgRvqqDNPeW4-f5Ay6t1Orx2SVsehFeOM3jRapxJdsNPMHlTcK9jhKCPwXJdlIm4UUTSj4hiGA_tnlJKHJiTSrTtcILY0/s640/oil+top.jpg" title="Yo Chill, Not All Fat Is Bad For You | The Fittest Blogger" width="600" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo <span style="background-color: white; color: #373737; font-family: 'Museo Sans 300', Arial, sans-serif; font-size: 11px; line-height: 15.8889px; text-align: start;">IvanMikhaylov/iStock/Getty Images</span></td></tr>
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<span style="font-family: Verdana, sans-serif;">How knowledgeable are you about what fats you put into your body? And, no I am not talking about the subcutaneous flub underneath your skin or the brown adipose tissue that creates stubborn belly fat. I am referring to the fats that we all use to cook our dinner or spice up our vinaigrette.</span><br />
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<span style="font-family: Verdana, sans-serif;">Today I am going to bless you all with a major key to success <i>(No DJ Khaled pun intended)</i>. Everyone should educate themselves on what fats are good and what fats are evil.</span><br />
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<span style="font-family: Verdana, sans-serif;">What you put into your body today will no doubt affect your body in more ways than just aesthetics. Even the U.S government knew this back in the 1970s when they realized too many people were dying early.</span><br />
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<span style="font-family: Verdana, sans-serif;">Majority of the deaths were caused by corroded arteries, high cholesterol, and cardiovascular diseases. At the time, it was believed that FAT in food was the main culprit and reducing fat became priority #1 in the nation.</span><br />
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<span style="font-family: Verdana, sans-serif;">Hence the “Low-fat” era was birthed.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqgL7Iuz1qnRno7YIYn6cL1HBjUGlEJr3Lc6Z2h0j4A56V9QQ6LrMEXBDbLC6SQf_O01oNb4qHJ0i1ZGW4HIPpNW0P02naLmPYWpulxKPqEApH-9cj3DLZnVEXHBjhrP0f5C5lVudN-kI/s1600/low+fat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Low fat foods | The Fittest Blogger" border="0" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqgL7Iuz1qnRno7YIYn6cL1HBjUGlEJr3Lc6Z2h0j4A56V9QQ6LrMEXBDbLC6SQf_O01oNb4qHJ0i1ZGW4HIPpNW0P02naLmPYWpulxKPqEApH-9cj3DLZnVEXHBjhrP0f5C5lVudN-kI/s400/low+fat.png" title="Yo Chill, Not All Fat Is Bad For You | The Fittest Blogger" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">But what is crazy about that is even though the government has proclaimed fat as this evil thing that shortens your life back in the 1970s, our nation’s citizens have undoubtedly gotten fatter. It’s an ugly truth, but it is what it is.</span><br />
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<span style="font-family: Verdana, sans-serif;">Obesity has been at all-time high in the last decade. Cardiovascular disease continues to be the leading cause of death with heart disease being the #1 leading cause of death since 1920.</span><br />
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<i><span style="font-family: Verdana, sans-serif;">**However cancer is quickly on the rise at 2nd place as heart disease has slowly declined.**</span></i><br />
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<span style="font-family: Verdana, sans-serif;">Still,<b> cardiovascular disease is the leading global cause of death </b>and<b> </b>accounting for <b>17.3 million deaths</b> each and every year. That number is expected to grow to more than 23.6 million by 2030.</span><br />
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<span style="font-family: Verdana, sans-serif;">Heart disease is the No. 1 cause of death in the world and the leading cause of death in the United States, killing over 375,000 Americans a year. BUT before I go on a rant, I will save my theory about the food industry and its links to cancer and heart disease on a later post.</span><br />
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What you need to know about Fats from food</span></h2>
<span style="font-family: Verdana, sans-serif;">The single most important thing that you can learn from this post is that not ALL fats are bad for you. Not all of them will clog your arteries, so please stop trying to avoid ALL fat.</span><br />
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<span style="font-family: Verdana, sans-serif;">You need fat for insulation, chemical and hormonal balance, soft skin, delivery of fat-soluble vitamins, and for energy reserves. You don’t have to avoid fat like it’s an ex who knows where you work.</span><br />
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<span style="font-family: Verdana, sans-serif;">But let me be clear, there is a difference between consuming healthy fats and consuming unhealthy fats that can lead to unnecessary storage of fat in your body. Consuming fats won’t necessarily cause you to become overweight, but too much of the wrong thing can. Let’s be clear about that.</span><br />
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The Fats that matter</span></h2>
<span style="font-family: Verdana, sans-serif;">Now that I've talked your ear off, lets get to the main point of this post. The good and the bad fats that you should consume in your diet.</span><br />
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<span style="font-family: Verdana, sans-serif;">According to 2010 Dietary Guidelines for Americans and The U.S. Department of Agriculture's 2005 Dietary Guidelines it is recommended that adults get <b>20%-35%</b> of their calories from fats.</span><br />
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<span style="font-family: Verdana, sans-serif;">If you are a woman that watches your macros, you need to make sure that you never go under 25% of your daily calories from fat. Fat is essential for estrogen production and a lack of fat will cause hormonal imbalance and devastating mood swings.</span><br />
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<u><span style="font-family: Verdana, sans-serif;">
THE GOOD</span></u></h3>
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<span style="font-family: Verdana, sans-serif;">Unsaturated fats should be your number one option when cooking or adding to your food. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Why they are good</b>: These fat in moderation can actually <a href="http://www.webmd.com/diet/obesity/skinny-fat-good-fats-bad-fats?page=2" target="_blank">can help lower cholesterol</a> and reduce heart disease. Oils rich in polyunsaturated fats also contribute vitamin E to the diet which is an antioxidant vitamin most Americans lack.</span><br />
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<span style="font-family: Verdana, sans-serif;">Polyunsaturated fats can be found in an abundant of sources such as vegetable oils and in fish. I’m sure you have come across the Omega 3 fatty acids a few times during your journey to know your body.</span><br />
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<span style="font-family: Verdana, sans-serif;"><br />Where can you get them?</span></h3>
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<b><span style="font-family: Verdana, sans-serif;">Polyunsaturated fats</span></b><ul style="text-align: left;">
<li><span style="font-family: Verdana, sans-serif;">Salmon, trout, catfish, mackerel, <a href="http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-flaxseed-oil" target="_blank">flaxseed,</a> walnuts, sesame oil, soybean oil, and fish oils.</span></li>
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<b><span style="font-family: Verdana, sans-serif;">Monounsaturated fats </span></b><ul style="text-align: left;">
<li><span style="font-family: Verdana, sans-serif;">Olive oil, olives, avocados, avocado oil, hazelnuts, almonds, cashews, sesame seeds, pumpkin seeds, canola, avocado oil, and peanut oil. Pretty much any oil made out of these will do.</span></li>
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<u style="font-family: Verdana, sans-serif;">The EVIL</u><span style="font-family: Verdana, sans-serif;"> </span><span style="font-family: Verdana, sans-serif;">– </span><span style="font-family: Verdana, sans-serif;">Avoid these S.O.Bs </span></h3>
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<b style="font-family: Verdana, sans-serif;">Saturated</b><span style="font-family: Verdana, sans-serif;"> and </span><b style="font-family: Verdana, sans-serif;">Tran fats</b><span style="font-family: Verdana, sans-serif;">. These fats can take a liquid form when heated up but can harden in room temperature i.e. palm, Crisco, animal fat, lard, and coconut oil. Saturated fat can be found largely in animal products.</span></div>
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<span style="font-family: Verdana, sans-serif;"><b>Why they are bad</b>: Saturated fats have been linked to colon and prostate cancer for years while it's atrocious brother, partially hydrogenated or trans fat, has been known to be the king of clogging arteries.</span><br />
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<span style="font-family: Verdana, sans-serif;">Trans fatty acids (aka trans fats) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. The primary dietary source for trans fats in processed food is “partially hydrogenated oils." Trans fat <span style="color: red;">increase LDL</span> "bad" cholesterol and<span style="color: red;"> decreases HDL</span> otherwise known as the "good" cholesterol. You want to avoid Tran’s fats at all costs and have saturated fats sparingly.</span><br />
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<b><span style="font-family: Verdana, sans-serif;">Where they hide:</span></b></h3>
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<b><span style="font-family: Verdana, sans-serif;">Saturated</span></b><ul style="text-align: left;">
<li><span style="font-family: Verdana, sans-serif;">Found in meats, whole-fat dairy products, and baked goods.</span></li>
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<b><span style="font-family: Verdana, sans-serif;">Trans fat</span></b><ul style="text-align: left;">
<li><span style="font-family: Verdana, sans-serif;">Fried foods, baked goods, processed foods, cookies, icings, crackers, packaged snack foods, microwave popcorn, and some margarines.</span></li>
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<span style="font-family: Verdana, sans-serif;">Understanding what fats you consume won’t necessarily help you drop the weight all together, but it is a crucial piece of the puzzle. Knowing what you put in your body is the most important key to success when it comes to what your body will look and feel like. And keeping your heart healthy and pumping will make it easier for you to go on that late night jog or after work lift session without being limited by a clogged arteries and lower energy. It all works together; aka my homie Synergy! So once again, I hope you learned something new and Happy Lifting!</span><br />
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Did I miss anything in this post? If so then please comment below and don't forget to like and share this blog post with atleast one person!</span></h2>
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Potomac, MD, USA39.0181651 -77.20859139999998938.9194701 -77.369952899999987 39.1168601 -77.047229899999991tag:blogger.com,1999:blog-6217016279816988858.post-50182717815941344802016-01-06T07:07:00.000-05:002016-01-06T07:27:20.487-05:00It's 2016, You Dont Have To Be Jacked To Be Fit<div dir="ltr" style="text-align: left;" trbidi="on">
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With the New Year comes new resolutions. On top of the list of resolutions ranks "losing weight" which has been the undisputed champ for years now. And lately I've noticed the increasing obsession in the media, from fitness influencers and amongst gym goers, about becoming absolutely shredded. Let me tell you right now, becoming absolutely shredded should never be your goal. Unless you're competing!</h2>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://cms.bbcomcdn.com/fun/images/2015/5-ways-to-get-fit-with-group-workouts-4.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Fit chicks on the beach | www.TheFittestBlogger.com" border="0" src="http://cms.bbcomcdn.com/fun/images/2015/5-ways-to-get-fit-with-group-workouts-4.jpg" height="386" title="It's 2016, You Dont Have To Be Jacked To Be Fit | The Fittest Blogger" width="600" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo; <a href="http://bodybuilding.com/" target="_blank">Bodybuilding</a></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">For those who are overweight or unhappy with their body, being shredded is ultimately the ideal body out there. But does it equate to you being fit?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The answer is yes ...... and no.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In case you need some clarification on what fit is;</span><br />
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<b><span data-dobid="hdw">fit</span><sup class="lr_dct_ent_hi" style="font-size: small; position: relative; top: -8px;">1</sup></b></div>
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<span class="lr_dct_ph">fit/</span><span class="lr_dct_spkr lr_dct_spkr_off" data-log-string="pronunciation-icon-click" jsaction="dob.p" style="display: inline-block; height: 16px; margin: 0px 2px 4px 5px; opacity: 0.55; vertical-align: middle; width: 16px;" title="Listen"><input height="14" src="data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAAA4AAAAOCAQAAAC1QeVaAAAAi0lEQVQokWNgQAYyQFzGsIJBnwED8DNcBpK+DM8YfjMUokqxMRxg+A9m8TJsBLLSEFKMDCuBAv/hCncxfGWQhUn2gaVAktkMXkBSHmh0OwNU8D9csoHhO4MikN7BcAGb5H+GYiDdCTQYq2QubkkkY/E6CLtXdiJ7BTMQMnAHXxFm6IICvhwY8AYQLgCw2U9d90B8BAAAAABJRU5ErkJggg==" style="font-family: arial, sans-serif; font-size: small;" type="image" width="14" /></span></div>
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<i>adjective</i></div>
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<b>1</b><span style="font-weight: lighter !important;">.</span></div>
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<b>In good health, especially because of regular physical exercise.</b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It is clear as night and day that those who are shredded AF exercise on the regular. But we cannot always judge a book by its cover. Many bodybuilders diet to get the shape and lean body mass that they strive for, yet many bodybuilders also juice in order to reach the same feats.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">And when I say juice, I'm not talking about Tropicana. I am referring to drug use of some sort of growth hormone or anabolic steroid, so pick and choose wisely who you want to be your role model or hashtag "#BodyGoals."</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>I digress.</i></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">The best way to get fit is simply by taking the time and effort to educate yourself about your body and how it works. From how the body digests calories from foods to how it breaks down lipids through <a href="http://goo.gl/rXGY81" target="_blank">lipolysis</a>.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Once you arm yourself with the knowledge (<i>Which you can find in hundreds of articles throughout this blog FYI)</i>, losing weight or reaching whatever goal you set in 2016 becomes exponentially attainable.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So I challenge you all in 2016 to get in the best shape as you possibly can <i>(Or at least until the New Year's Resolution motivation wears off) </i>WITHOUT putting emphasis on getting jacked or shredded<i>. </i></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You don't have to have your body fat down to 4% in order to prevent plaque buildup in your arteries, or to fit into your brand new jeans, or to even get that attention from that special someone.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Find out your BMI and <a href="http://goo.gl/zMkydJ" target="_blank">BMR</a>, learn about <u><b>your</b></u> body type (Endomorph, Mesomorph, Ectomorph), educate yourself about the best whole foods that work for <u><b>your</b></u> body, get rid of processed and sugar saturated foods, train for <u><b>your</b></u> specific body type, and make 2016 <u><b>your</b></u> bitch.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Don't wait for tomorrow because the time for growth and change does not start in the future. It starts at the very moment you decided to make a goal. Anyhow good luck in 2016 and Happy Lifting!</span><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014tag:blogger.com,1999:blog-6217016279816988858.post-35763360481244727252016-01-02T06:41:00.000-05:002016-01-02T06:51:50.815-05:00Will "McDonald's Next" Be Able To Capture The Fitness Community<div dir="ltr" style="text-align: left;" trbidi="on">
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McDonald's is coming for every single one of you with its new concept "McDonald's Next." The franchise just opened its futuristic prototype this week in Hong Kong in efforts to simplify, update, and continually capture the market of a more food conscientious society. </h2>
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<tr><td class="tr-caption" style="text-align: center;">Photo: <i><a href="http://www.rosshoneysett.com/" target="_blank">RossHoneysett </a></i></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">McDonald's Next hopes to be the next big thing in fast food as the company tests out a new concept over in Hong Kong. Check out what McDonald's of the future is supposed to look like. </span></div>
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<tr><td style="text-align: center;"><img alt="McDonald's Next kiosk | The Fittest Blogger" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfRvNj8BUDWHWA224Ktxp_C4-OWQ5bv58Gnqm62GMWTK-UCQHGFcEYkHveu7Sq78vtPYbPyuPECSpyBQHcgyCFldlCvk05R1tJlII7vTytyMqKrPsvDH4nhCaQrfbLGel7C3Gi1eLs0wI/s640/Screen+Shot+2016-01-02+at+5.46.59+AM.png" style="margin-left: auto; margin-right: auto;" title="Will "McDonald's Next" Be Able To Capture The Fitness Community | The Fittest Blogger" width="600" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12.8px;">Photo : </span><i style="font-size: 12.8px;"><a href="http://www.hongkongnavi.com/special/5058380" target="_blank">HongKongNavi</a></i></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">McDonald's Next features a Create Your Taste touchscreen kiosk which offers a new level of personalization and customer experience allegedly. The digital ordering feature allows customers to customize burgers and chicken sandwiches on the touchscreen kiosks.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">Photo:<a href="http://www.rosshoneysett.com/" target="_blank"> <i>RossHonneySett</i></a></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA6HjBVEq8ADTupAgKwCCAIg9Ij2YAQTz8DZtMULwnWzyFoKCT1fHbVMvtN6nADepdksKMQ2UIXJFENcZDfeGggY98NYRfWyrZ4_eMZq6ZXiwhKqjbuBPAOB6sNmsyFybhWEfXg7yNjKg/s1600/mcdonalds+bread.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="Mcdonalds bakery | The Fittest Blogger" border="0" height="440" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA6HjBVEq8ADTupAgKwCCAIg9Ij2YAQTz8DZtMULwnWzyFoKCT1fHbVMvtN6nADepdksKMQ2UIXJFENcZDfeGggY98NYRfWyrZ4_eMZq6ZXiwhKqjbuBPAOB6sNmsyFybhWEfXg7yNjKg/s640/mcdonalds+bread.jpg" title="Will "McDonald's Next" Be Able To Capture The Fitness Community | The Fittest Blogger" width="600" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12.8px;">Photo : </span><i style="font-size: 12.8px;"><a href="http://www.hongkongnavi.com/special/5058380" target="_blank">HongKongNavi</a></i></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">The Create Your Taste digital ordering system includes customizable salad options, with various ingredients such as asparagus, quinoa, crayfish, and couscous.</span><br />
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<tr><td style="text-align: center;"><img alt="Watch them make the food in front of you | The Fittest Blogger" border="0" height="386" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnTHWXJGawAzczYUyy00fIde6tnhWuJHqpdhyaXHwaL-9SjXtQJZmzFm6ipj6wZWSNMrZGl9bhTxQmkQ2jaYVTTTN1ZwFY5FiKuK0mR2civ5PxDA19i0M9qs1yIAPYcF_3cz5ObT0xxo/s640/Screen+Shot+2016-01-02+at+5.48.06+AM.png" style="margin-left: auto; margin-right: auto;" title="Will "McDonald's Next" Be Able To Capture The Fitness Community | The Fittest Blogger" width="600" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo : <i><a href="http://www.hongkongnavi.com/special/5058380" target="_blank">HongKongNavi</a></i></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Yep you read that right, asparagus and cray fish at McDonalds. McDonald's Next even offers table service after 6:00 pm.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">And so far McDonalds Next has been buzzing over in Hong Kong.</span><br />
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<blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-version="6" style="background: #FFF; border-radius: 3px; border: 0; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: -webkit-calc(100% - 2px); width: 99.375%; width: calc(100% - 2px);">
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<a href="https://www.instagram.com/p/_hPc4xNfHB/" style="color: black; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">唔知點解每次望都好有親切感 似學校以前 Canteen 開放式睇人即切即斬即夾 不過啲蔬菜類配料真係幾好食 一定好過平時啲包先 😁 #createyourtaste #createyourtastehk #mcdonalds #mcdonaldsnext #Foodies #FoodPorn #M記 #老麥 #麥當勞 #麥記 #概念店</span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A photo posted by Silvia Yau (@bigfish0719) on <time datetime="2015-12-20T15:54:48+00:00" style="font-size: 14px; line-height: 17px;">Dec 20, 2015 at 7:54am PST</time></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.instagram.com/p/_OGwagq6zx/" style="color: #c9c8cd; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" target="_blank">A photo posted by Kin Shing Chu (@kinshingchu)</a> on <time datetime="2015-12-13T05:33:15+00:00" style="font-size: 14px; line-height: 17px;">Dec 12, 2015 at 9:33pm PST</time></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.instagram.com/p/_LyXeZmsZW/" style="color: #c9c8cd; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" target="_blank">A photo posted by Nicola Curve (@nicolawat)</a> on <time datetime="2015-12-12T07:56:36+00:00" style="font-size: 14px; line-height: 17px;">Dec 11, 2015 at 11:56pm PST</time></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Even though McDonald's has not always had the best record on food and especially that of healthy food options. It is actually quite amazing to see how far they have come.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Still personally, Mickey Ds is not my favorite fast food option but if they had McDonald's Next here over in the states, then you better believe I would make a stop or two each week. I mean it is bulking season after all. Anyhow, Happy Lifting!</span><br />
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Kingsley Egeihttp://www.blogger.com/profile/12572387388113969729noreply@blogger.com0Washington, DC, USA38.9071923 -77.03687070000000938.7094713 -77.3595942 39.1049133 -76.714147200000014