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5 Bodybuilding Diet Tips To Help You Stay Consistent
January 24, 2017|Dieting Tips

5 Bodybuilding Diet Tips To Help You Stay Consistent

5 Bodybuilding Diet Tips To Help You Stay Consistent

Hey what's up guys, Sean Nalewanyj here ofBodyTransformationTruth.

Com, and in this video I’m going to outline 5 tips that you canemploy in order to stay more consistent with your bodybuilding diet.

The key to effectivebodybuilding nutrition is consistency.

It’s about structuring your overall daily mealplan in a way that is as simple, streamlined and sustainable as possible, so that you cansimply go about your day with minimal to no guesswork involved and know that you’reon the right track towards your goals.

So here are 5 effective tips that you can employto stack the odds as far in your favor as possible and maximize the chances that youwill maintain proper nutritional habits over the long term.

Tip #1 is to follow an exactstep-by-step meal plan.

Tracking your diet on the go throughout the day can certainlywork well once you gain more experience and once you really know how to accurately trackthings properly, but if you’re having a tough time staying consistent with your diet,then the simplest solution is to just map out exactly what you’re going to eat eachday, in what specific amounts and at what times.

Not only is this approach going todeliver superior results and ensure that you’re landing in the proper calorie and macronutrientranges for the day, but it's also going to keep you more motivated and consistent sinceyou’ll know that all you have to do is just follow the set plan that's in front of youin order to reach your goals.

Now the way that you specifically employ this approachis up to you.

You could simply create one single plan and eat the same things everyday until you get tired of it, you could create a 3-day or 7-day plan and then just rotatethrough it, or you could map out a few possible options for each meal that have similar macronutrientprofiles (for example, 3 different breakfasts, 3 lunches, 3 snacks etcetera), and then justchoose the option that you most prefer based on how you feel that day.

Tip #2 is to prepareyour meals in advance.

So rather than preparing every single meal on the fly throughout theday, set aside one or two days a week to pre-package your meals in bulk.

That way, when it comestime to eat, you can simply reach into the fridge and grab your pre-made food withouthaving to go through the entire cooking and cleanup process every single time that youneed a meal.

Not only is this type of approach going to streamline your overall diet in general,but it's also going to save you a huge amount of time over the course of the week as a whole.

You can either prepare entire meals and then store them in the fridge or freezer, or youcould just cook up a few of your main items in bulk that usually take longer to prepare,such as chicken breast, steak, fish etcetera.

Tip #3 is to base your diet around foods thatyou like.

Now this tip sounds really obvious, yet so many people fall into the trap of thinkingthat certain foods are somehow "mandatory" to include in their bodybuilding diet, andthey end up choking down these foods on a daily basis even though they don’t likethe taste.

This is totally unnecessary, it's counter-productive and it greatly increasesthe chances that you won’t stick to your nutrition plan over the long term.

Alwaysremember this, your body does not view your diet within the context of individual fooditems.

It only sees the big picture, so the total calories, the total protein, carbs,fats, vitamins, minerals, fiber and other micronutrients, and there are a virtuallyinfinite number of different ways that you can go ahead and reach those totals for yourself.

So if you don’t like tuna, don’t eat tuna.

If you don’t like eggs, don’t eat eggs.

If you don’t like oatmeal, then don’t eat oatmeal.

No single food source is a must-havein your diet plan.

So if you specifically enjoy blueberries and mangos, then use thoseas your primary fruit sources.

If you prefer turkey and salmon to chicken and beef, thenuse those as your primary protein sources.

If you’d rather have sweet potato in placeof rice for your carb sources, then just go ahead and do that.

If you simply take sometime to plan your nutritional approach around the foods that you most prefer for each majorcategory (such as proteins, starchy carbs, fruits, vegetables, healthy fats etcetera),then your diet is going to be far more enjoyable and your chances of long term success aregoing to be hugely increased.

Tip #4 is to optimize your daily meal layout and frequency.

The research on meal frequency and its effects on protein synthesis and basal metabolic rateare pretty clear at this point, and that is that long as you’re hitting your overallcalorie and macronutrient needs for the day as a whole, then the specific way in whichyou lay those meals out is essentially going to be a non-issue when it comes to optimizingmuscle growth and fat loss.

And for that reason, just figure out what you need to consume forthe entire day as a whole in terms of protein, carbohydrates and fats, and then lay out yourmeals in the way that you enjoy most and that maximizes your overall adherence to the diet,whether that be 3 larger meals consumed in the morning, afternoon and evening, 5 mediumsized meals spread all throughout the day or 7 small meals consumed every couple ofhours.

And tip #5 is to utilize a "flexible dieting" approach.

I’ve said this many timesbefore, but assuming that around 80-90% of your diet is comprised of nutrient-dense,“clean” foods (so lean proteins, minimally refined carbohydrates and healthy fats), thenthe other 10-20% can come from whatever food sources you’d like as long as it fits intoyour overall daily calorie and macronutrient totals.

As I said earlier, your body doesnot view your nutrient intake within the context of individual food items, and with the exceptionof foods that are particularly high in partially hydrogenated oils, there is almost never sucha thing as a food that is inherently “good” or “bad”.

All there is is an overall dietthat is “good” or “bad”.

So including a small amount of higher sugar or higher fatfood here and there is not going to negatively affect your muscle building or fat burningprogress, and it will make your overall eating plan much more enjoyable while still deliveringthe same muscle building and fat burning results.

If you’re constantly depriving yourselfof the foods that you enjoy most, then there’s a much greater chance that you’re goingto become discouraged and quit in the long term.

So figure out what you need in termsof overall daily calories and macronutrients (and the level of detail that you specificallyapply here is going to depend on your individual goals and situation), and then allocate asmall percentage of that total to allow for the foods you crave most.

By basing your dietaround the “clean” food choices that you like best (like we covered in tip #3) andalso allowing yourself to indulge in the “flexible” foods that you crave most in controlled amounts,you’ll be able to structure a nutrition plan for yourself that you fully enjoy andthat gets you into the best shape possible at the same time.

So, here’s a quick recapof the 5 tips we just covered.

Tip #1, create a structured daily eating plan for yourselfbecause this way there will be no guesswork involved and you’ll already know exactlywhat to do each day in order to get the best results.

Tip #2, prepare your meals in advancein order to save time and to maximize overall efficiency.

Tip #3, take some time to figureout which foods you enjoy the most when it comes to lean proteins, starchy carbs, fruits,vegetables, healthy fats etcetera, and then simply base your diet around those choices.

Tip #4, Don’t worry about the specific intervals between meals and instead just structure yourmeal frequency and meal layout in whatever way you most prefer based on your appetiteand your schedule.

And tip #5, allocate 10-20% of your overall diet to indulge in the foodsyou crave most.

Employ these 5 bodybuildig diet tips and your chances of long term musclebuilding and fat burning success are going to be greatly increased.

So thanks for watchingthis video today, I hope you found the information useful here.

If you did enjoy the video, asalways, please make sure to hit the LIKE button, leave a comment and subscribe to stay up-to-dateon future videos.

Also make sure to check out my complete step-by-step muscle buildingand fat loss programs over at BodyTransformationTruth.

Com by clicking the icon at the top of the videoor using the link in the description box below.

And make sure to check out my official blogover at SeanNal.

Com for all of my latest articles, tips and other updates.

Talk to you againsoon.

Source: Youtube

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7 Things You Can Do To Lose Weight Naturally
January 23, 2017|Healthy Meals

7 Things You Can Do To Lose Weight Naturally

7 Things You Can Do To Lose Weight Naturally

Are you trying to lose weight? There are many things that help weight lossbesides a fad diet and exercising once in a while.

It needs proper planning and a lot of determination.

You’ve probably heard of some hard weightloss plans that actually make losing weight difficult and complicated.

You can reach your weight loss goals by usingthese simple but powerful weight loss ideas, as long as you really follow all the steps.

You do not have to always feel hungry in orderto lose weight.

You just need to plan carefully and stickto your plans.

Here are a few easy steps to help you loseweight.

1.

Start Your Day with Lemon Water Lemon water is an excellent drink for weightloss.

Lemon juice helps your body get the nutrientsit needs to burn fat into energy and stop weight gain.

Make sure to keep drinking lemon juice evenafter you lose weight, to keep your new weight.

2.

Take Apple Cider Vinegar Because apple cider vinegar has acetic acid,it’s good for losing weight.

Acetic acid stops body fat from building up.

Apple cider vinegar also helps your body takein nutrients from the food you eat, treats digestive issues, and fights infections.

Mix 1 to 2 teaspoons of raw, unfiltered applecider vinegar in a glass of water and drink it once a day, in the evening.

3.

Replace Your Regular Tea/ Coffee with GreenTea Another good idea for weight loss is to drinkgreen tea.

It has a big range of antioxidants that helpthe body break down foods, and help in losing weight.

The catechins in green tea are very good forburning fat, because they free fat from fat cells.

They also fight free radicals and stop diseases.

Switch your regular cup of tea or coffee witha cup of organic green tea.

You can drink 3 to 4 cups of green tea a day.

4.

Exercise If you really want to lose weight in a healthyway, there’s no way to escape from regular exercise and activity.

Doing a mix of mild and hard physical activitywill help you lose weight, and control your weight.

Also, exercise helps lessen stress and raiseyour energy, mood, and sleep quality.

It lowers the risk of chronic diseases likeType 2 diabetes, heart disease, strokes, and some cancers.

It’s best to set a certain time slot inyour day for your exercise routine, so that you do not skip it because of the excuse thatyou don’t have enough time.

5.

Eat a Healthy Diet A healthy and low calorie diet is a very importantpart of a good weight loss plan.

Make sure to include fresh fruits, vegetables,and whole grains in your diet, instead of filling up on junk foods.

Stay away from fried and fatty foods.

Also, don’t take in too much sugar and salt.

Look for healthier forms of your favoritefoods.

For example, eat homemade air- popped popcorninstead of high- calorie, oil- popped popcorn.

Don’t eat things made with white flour likewhite bread, cookies, muffins, pizzas, hotdogs, burgers, pasta, and other foods like that.

Choose whole grain and healthier forms ofthese foods.

Their labels should say “100 percent wholegrain”, not just “made with whole grains” or “multi- grain”.

Eat more fiber and proteins, but less carbohydrates.

Proteins will help you feel full for longer,and lessen cravings.

Set aside one day a week for a cheat meal.

Remember, it’s important not to eat toomuch.

To get the most out of your cheat meal, eatit slowly and try to avoid disturbances while eating.

Choose fresh fruit juice, instead of packagedfruit juices, which are full of sugar and preservatives.

Use virgin coconut oil in your diet.

It is easy to digest, good for your health,and also helps your body break down materials faster.

Eat smaller meals, more often.

Do not skip meals, especially breakfast.

Eat your last meal of the day at least 2 hoursbefore bedtime, and don’t snack late at night.

Make sure not to eat carelessly, and controlyour portion size by using smaller plates and bowls.

6.

Drink Plenty of Water Drink a lot of water throughout the day tohelp your body wash out toxins.

It is suggested to drink 8 to 10 glasses offluids a day.

Besides helping to clean out toxins, it makesthe body burn fat faster.

Also, eat more fruits and vegetables thatare full of water.

7.

Get Proper Sleep Getting proper sleep and relaxation is alsovery important for weight loss.

In fact, not getting enough quality sleepaffects your hunger and fullness hormones, negatively changes the way your body breakdown materials, and changes the way your genetics impact your body mass index (BMI).

A lack of sleep makes you snack more lateat night, makes you crave comfort foods, and leaves you too tired for regular physicalexercise.

Lack of sleep can also stop weight loss effortsfrom working.

Make sure to get 6 to 8 hours of sleep everynight.

Are you trying to lose weight? There are many things that help weight lossbesides a fad diet and exercising once in a while.

It needs proper planning and a lotof determination.

You’ve probably heard of some hard weightloss plans that actually make losing weight difficult and complicated.

You can reach yourweight loss goals by using these simple but powerful weight loss ideas, as long as youreally follow all the steps.

You do not have to always feel hungry in orderto lose weight.

You just need to plan carefully and stick to your plans.

Here are a few easy steps to help you loseweight.

1.

Start Your Day with Lemon Water Lemon water is an excellent drink for weightloss.

Lemon juice helps your body get the nutrients it needs to burn fat into energyand stop weight gain.

Make sure to keep drinking lemon juice even after you lose weight, tokeep your new weight.

2.

Take Apple Cider Vinegar Because apple cider vinegar has acetic acid,it’s good for losing weight.

Acetic acid stops body fat from building up.

Apple cidervinegar also helps your body take in nutrients from the food you eat, treats digestive issues,and fights infections.

Mix 1 to 2 teaspoons of raw, unfiltered applecider vinegar in a glass of water and drink it once a day, in the evening.

3.

Replace Your Regular Tea/ Coffee with GreenTea Another good idea for weight loss is to drinkgreen tea.

It has a big range of antioxidants that help the body break down foods, and helpin losing weight.

The catechins in green tea are very good for burning fat, because theyfree fat from fat cells.

They also fight free radicals and stop diseases.

Switch your regular cup of tea or coffee witha cup of organic green tea.

You can drink 3 to 4 cups of green tea a day.

4.

Exercise If you really want to lose weight in a healthyway, there’s no way to escape from regular exercise and activity.

Doing a mix of mildand hard physical activity will help you lose weight, and control your weight.

Also, exercise helps lessen stress and raiseyour energy, mood, and sleep quality.

It lowers the risk of chronic diseases like Type 2 diabetes,heart disease, strokes, and some cancers.

It’s best to set a certain time slot inyour day for your exercise routine, so that you do not skip it because of the excuse thatyou don’t have enough time.

5.

Eat a Healthy Diet A healthy and low calorie diet is a very importantpart of a good weight loss plan.

Make sure to include fresh fruits, vegetables, and wholegrains in your diet, instead of filling up on junk foods.

Stay away from fried and fatty foods.

Also,don’t take in too much sugar and salt.

Look for healthier forms of your favoritefoods.

For example, eat homemade air- popped popcorn instead of high- calorie, oil- poppedpopcorn.

Don’t eat things made with white flour likewhite bread, cookies, muffins, pizzas, hotdogs, burgers, pasta, and other foods like that.

Choose whole grain and healthier forms of these foods.

Their labels should say “100percent whole grain”, not just “made with whole grains” or “multi- grain”.

Eat more fiber and proteins, but less carbohydrates.

Proteins will help you feel full for longer, and lessen cravings.

Set aside one day a week for a cheat meal.

Remember, it’s important not to eat too much.

To get the most out of your cheat meal,eat it slowly and try to avoid disturbances while eating.

Choose fresh fruit juice, instead of packagedfruit juices, which are full of sugar and preservatives.

Use virgin coconut oil in your diet.

It iseasy to digest, good for your health, and also helps your body break down materialsfaster.

Eat smaller meals, more often.

Do not skip meals, especially breakfast.

Eat your last meal of the day at least 2 hoursbefore bedtime, and don’t snack late at night.

Make sure not to eat carelessly, and controlyour portion size by using smaller plates and bowls.

6.

Drink Plenty of Water Drink a lot of water throughout the day tohelp your body wash out toxins.

It is suggested to drink 8 to 10 glasses of fluids a day.

Besides helping to clean out toxins, it makesthe body burn fat faster.

Also, eat more fruits and vegetables thatare full of water.

7.

Get Proper Sleep Getting proper sleep and relaxation is alsovery important for weight loss.

In fact, not getting enough quality sleep affects yourhunger and fullness hormones, negatively changes the way your body break down materials, andchanges the way your genetics impact your body mass index (BMI).

A lack of sleep makes you snack more lateat night, makes you crave comfort foods, and leaves you too tired for regular physicalexercise.

Lack of sleep can also stop weight loss efforts from working.

Make sure to get 6 to 8 hours of sleep everynight.

If you like the video, give it a thumbs upand share it with your friends! If you want more recipes and tips, subscribeto the channel!.

Source: Youtube

no comments
7 THINGS YOU CAN DO TO LOSE WEIGHT NATURALLY
January 23, 2017|Easy Fat Burning Exercise

7 THINGS YOU CAN DO TO LOSE WEIGHT NATURALLY

7 THINGS YOU CAN DO TO LOSE WEIGHT NATURALLY

There are many things that help weight lossbesides a fad diet and exercising once in a while.

It needs proper planning and a lotof determination.

Here are a few easy steps to help you loseweight.

1.

Start Your Day with Lemon Water Lemon water is an excellent drink for weightloss.

Lemon juice helps your body get the nutrients it needs to burn fat into energyand stop weight gain.

Make sure to keep drinking lemon juice even after you lose weight, tokeep your new weight.

2.

Take Apple Cider Vinegar Because apple cider vinegar has acetic acid,it’s good for losing weight.

Acetic acid stops body fat from building up.

Apple cidervinegar also helps your body take in nutrients from the food you eat, treats digestive issues,and fights infections.

3.

Replace Your Regular Tea/ Coffee with GreenTea Another good idea for weight loss is to drinkgreen tea.

It has a big range of antioxidants that help the body break down foods, and helpin losing weight.

The catechins in green tea are very good for burning fat, because theyfree fat from fat cells.

They also fight free radicals and stop diseases.

Switch your regular cup of tea or coffee witha cup of organic green tea.

You can drink 3 to 4 cups of green tea a day.

4.

Exercise If you really want to lose weight in a healthyway, there’s no way to escape from regular exercise and activity.

Doing a mix of mildand hard physical activity will help you lose weight, and control your weight.

Also, exercise helps lessen stress and raiseyour energy, mood, and sleep quality.

It lowers the risk of chronic diseases like Type 2 diabetes,heart disease, strokes, and some cancers.

It’s best to set a certain time slot inyour day for your exercise routine, so that you do not skip it because of the excuse thatyou don’t have enough time.

5.

Eat a Healthy Diet A healthy and low calorie diet is a very importantpart of a good weight loss plan.

Make sure to include fresh fruits, vegetables, and wholegrains in your diet, instead of filling up on junk foods.

Stay away from fried and fatty foods.

Also,don’t take in too much sugar and salt.

Look for healthier forms of your favoritefoods.

For example, eat homemade air- popped popcorn instead of high- calorie, oil- poppedpopcorn.

Don’t eat things made with white flour likewhite bread, cookies, muffins, pizzas, hotdogs, burgers, pasta, and other foods like that.

Choose whole grain and healthier forms of these foods.

Their labels should say “100percent whole grain”, not just “made with whole grains” or “multi- grain”.

Eat more fiber and proteins, but less carbohydrates.

Proteins will help you feel full for longer, and lessen cravings.

Set aside one day a week for a cheat meal.

Remember, it’s important not to eat too much.

To get the most out of your cheat meal,eat it slowly and try to avoid disturbances while eating.

Choose fresh fruit juice, instead of packagedfruit juices, which are full of sugar and preservatives.

Use extra virgin coconut oil in your diet.

It is easy to digest, good for your health, and also helps your body break down materialsfaster.

Eat smaller meals, more often.

6.

Drink Plenty of Water Drink a lot of water throughout the day tohelp your body wash out toxins.

It is suggested to drink 8 to 10 glasses of fluids a day.

Besides helping to clean out toxins, it makesthe body burn fat faster.

Also, eat more fruits and vegetables thatare full of water.

7.

Get a good nights sleep Getting proper sleep and relaxation is alsovery important for weight loss.

In fact, not getting enough quality sleep affects yourhunger and fullness hormones, negatively changes the way your body break down materials, andchanges the way your genetics impact your body mass index (BMI).

A lack of sleep makes you snack more lateat night, makes you crave comfort foods, and leaves you too tired for regular physicalexercise.

Lack of sleep can also stop weight loss efforts from working.

Try to get aleast 6 to 8 hours of sleep everynight: Please Subscribe To Our Channel And Also ShareIt With Your Friends Thank You:.

Source: Youtube

no comments
Force Feed Yourself To Lose Weight! My Weight Loss Tips To Help You Lose Weight Fast!
January 22, 2017|Easy Fat Burning Exercise

Force Feed Yourself To Lose Weight! My Weight Loss Tips To Help You Lose Weight Fast!

Force Feed Yourself To Lose Weight! My Weight Loss Tips To Help You Lose Weight Fast!

hey how's it going this is Alek with the change your life diet i'm here to share my weight loss tips with you so you can lose weight fast now in this video I want to talk to you about went to force feed yourself to lose weight now I know that sounds crazy I know you're probably thinking what the hell is this guy talking about but bear with me okay there are certain times with my diet system where you're going to need to force feed yourself to lose weight now with my system it's based on you know having on eating window during the day we got you where you are allowed to eat a lot of your favorite foods and then the evening you are fasting now let's say the the end of your eating window you're eating from you know morning lunch and end of your window let's say it's at 6pm so at 6pm you're gonna stop eating then the rest of the evening you're not gonna snack you can fast throughout the evening you can drink a lot of water and other fluids to you know to top yourself off so you're not going to be eating after 6pm so these are this happens me like especially on weekends or something unusual situations when I don't have my normal daily structure let's say you go to a party on a weekend or you know you're visiting grandma's house and let's say you you show up and you know three four o'clock and you have a nice really big big meal at three four o'clock in the afternoon so what's going to happen six o'clock is going to come around the end of your eating window and you're not going to be hungry so are you have a very very important decision to make would he do add six o'clock do you know if you don't do anything you know if through experience guess what's gonna happen you're going to get really really hungry and a nine o'clock o'clock and you're going to eat something and that's the wrong thing to do because you're just gonna put on weight you know this system is based on not eating at night so a lot of this has to do with anticipating the situation and just being prepared being mentally prepared to I do something about it so what you have to do in my experience well there's two things you could do the first thing is to do nothing but then to just be prepared to that you are just going to continue fasting the whole night and even though you're gonna be hungry that's gonna be a tough thing to do the the easier thing to do is just to anticipate it and even though you just ate at four o'clock and and even though it seems like and even though you're not hungry at six o'clock you must force feed yourself to eat at six o'clock just top yourself off with you know some fruits and vegetables you know something healthy just top yourself off force feed yourself to eat at the end of your eating window because you will not be eating anything afterwards if you stick to this if you just prepare for situations like this a lot of this happens like for me personally on weekends and just unusual situation you don't you go to weekend barbecue or you go to are you know just not your daily schedule if you plan for this and you anticipated the situation coming up visit you know that's how to deal with it just force feed yourself to eat at the at the very end of your eating window because that's your last opportunity to eat and just from personal experience if you just do nothing and you know whatever you're going to be really hungry later later later in the evening so there you have it i hope you enjoyed the video please like subscribe leave your comments questions below it you know I have a lot of experience with weight loss and dieting you have any questions just come here to help so just leave your questions below and if you happen to want more information about the diet system that i created it just so happens to be that the most incredible system which is guaranteed to help you lose weight you know go ahead and try out the system's you know see how that works out for you but at the end of the day I believe that my system is going to allow you to lose a lot of weight and to maintain for the rest of your life so if you're interested take a look it is that change your life diet.

Com and i also have a free download in the description below so check it out it just might change your life back.

Source: Youtube

no comments
What Is The Most Important Meal Of The Day? – Weight Loss Tips To Help You Lose Weight Fast!
January 20, 2017|Healthy Meals

What Is The Most Important Meal Of The Day? – Weight Loss Tips To Help You Lose Weight Fast!

What Is The Most Important Meal Of The Day? – Weight Loss Tips To Help You Lose Weight Fast!

hey everyone this is Alek with the change your life diet i'm here sharing my weight loss tips with you so you can lose weight fast now in this video I want to answer the question what is the most important meal of the day well i'm going to surprise you it's not breakfast like everyone thinks it's actually dinner dinner is the most important meal of the day when you think about it in terms of weight loss so what you eat for dinner and your evenings rituals after dinner 100-percent determines whether you will gain weight lose weight or maintain your way so it's very important to focus your eating habits if you're interested in losing weight on your dinner meal and what you do after dinner now the most powerful thing you can do if you want to lose weight is have a healthy dinner consisting of nothing but vegetables pretty much go vegan for dinner ok you are allowed to eat whatever during the day it really makes no difference you're gonna burn it off because you're active and alive during the day you don't need to do anything in particularl you don't need to go to the gym and do cardio just don't lie around and vegetate on the couch all day so you will burn off whatever you eat early in the day but for dinner nothing but vegetables be vegan for dinner why because vegetables first of all they have they have a very high water content you're pretty much eating a lot of water and they fill you up they are highest in nutrient density and lowest and calories so you can eat a lot of a huge huge portion of vegetables and you can fill yourself up and you're giving yourself very very few calories and a lot of water now in my system the change your life diet i go into specifics about you know certain recipes and what meals to eat but i'm not going to get into that right now so you want me to help you know you want to eat an early dinner as early as possible if you give yourself enough time to fast in the evening and you also want to not snack afterwards so you want to fast in the evening time fasting in the evening time is the most powerful thing you can do to lose a lot of weight quickly now the other side of the coin when you answer the question of what is the most important meal a day is breakfast because breakfast it you know the traditional responses that whatever you eat it fuels your body you're giving your body fuel for the day which will get burned off and consumed now you know one slight thing to that is that with the way I look at it is breakfast time is your opportunity to eat whatever crap garbage food you want not that I'm saying you should be in that but it's an opportunity to eat unhealthy things just for psychological reasons and it's guilt free you get to get away with eating whatever you want guilt-free and it's like it's like having a psychological boost so when you're fasting at night and we're having that dinner which you know might not be the most enjoyable dinner you can always mentally think about that you're going to allow yourself to have a crazy meal for breakfast and even for lunch so there you have it i hope you liked this video I hope you click the like button please subscribe for future videos please leave me your comments your thoughts in the suggestion comment section below and also if you're interested check out my website to change your life diet.

Com i challenge you to find a better diet system you get to lose a ton of weight you get to eat a lot of your favorite foods you get to lose a lot of weight really really quickly and you never have to exercise and I guarantee it's going to work for you what more would you want people so if you want more information about it there is a link in the description below and all you gotta do is click on it so you go we have a great day and check out my website and change life diet it just might change your life take it easy.

Source: Youtube

no comments
You MUST EAT CRAP To Lose Weight! My Weight Loss Tips To Help You Lose Weight Fast!
January 18, 2017|Easy Fat Burning Exercise

You MUST EAT CRAP To Lose Weight! My Weight Loss Tips To Help You Lose Weight Fast!

You MUST EAT CRAP To Lose Weight! My Weight Loss Tips To Help You Lose Weight Fast!

hey how's it going this is Alek with the change your life diet i'm here to share my weight loss tips with you so you can lose weight fast now in this specific video I want to talk to you about why you must eat crap to lose weight that's right you must must must eat crap every day on a daily basis to lose weight now what I mean by that I mean and you must give yourself the opportunity on a daily basis to have like a certain meal where you can enjoy your favorite foods like a cheat meal for my diet is based on you know fasting in the evening having a healthy early dinner and not snacking afterwards you pretty much strict in the evening time but on the opposites a hand you are allowed to be very very lenient in the early part of the day specifically for breakfast so what you do for breakfast ready for breakfast you can pretty much get away with eating anything you want guilt-free and you know this is more for like psychological reasons so you can sustain a long-term weight loss plan without you know scratching your eyes out and you're going nuts because you can't eat a lot of your favorite foods so you know the point I'm trying to make in other videos is that you know weight loss is easy to do but the hard part is long-term sustainability and with that you need to find a plan that allows you on to you know have a long-term maintenance schedule and because it's not just about losing weight it's about sticking to something for the rest of your life so you know with my system I have a phase 1 phase 2 and phase 3 plan to phase three plan is a lifelong maintenance phase where it pretty much helps you stay on course for the rest of your life because that's what you're going to have to do to maintain your weight loss so um and what I mean by you you are allowed to eat crap i mean you are allowed to eat you know you could ekq candy cookies you can read our PI really doesn't matter you know have yourself a little treat a little portion of something that you really love every morning so you can have that opportunity to eat whatever you want us dead at certain times a day and it's guilt free and you can get away with it without putting on any weight so you have that every morning you know mainly for psychological reasons and then you know at night you're gonna have to be more restrictive but this plan works like crazy and you can lose a ton of weight and it's it's sustainable because you could always have that mental thought that you can you can eat whatever food you want you have fitted to the stick to the schedule and stick to the structure and you can maintain your weight loss forever so i hope you liked the video and keep it short if you like my video please like subscribe and leave your comments and questions below and if you want my full plan check out my website change your life diet.

Com i challenge you to find a better weight loss system and I have a free download that is there's a link to that in the description below thanks.

Source: Youtube

no comments
Why Midnight Snacks Are Terrible For You
January 16, 2017|Weight Loss Snacks

Why Midnight Snacks Are Terrible For You

Why Midnight Snacks Are Terrible For You

Everyone loves midnight snacks.

But you needto sTOP BECAUSE IT’S MAKING YOU FAT.

Hey guys, Catie here for DNews.

Are you concernedabout your waistline? Of course you are.

Everyone is.

There is no escape.

Well a new study doneby researchers at the Salk Institute shows that consuming your food within a limitedtime frame could not only help reverse the effects of obesity but the effects of diabetesas well.

At least in mice.

Satchidananda Panda, the professor who leadthe study, conducted a similar study in 2012 wherein he fed 100 mice identical high-fat,high calorie diets.

One group was allowed to consume the food whenever they wanted,while the other group could eat as much as they wanted, but only within an 8 hour timeframe.

One of the groups fattened up.

I’ll bet you can guess which one.

But in this new study things got a little more complicated.

The study was done on nearly400 mice of different sizes, ranging from normal to obese.

He fed the mice differentkinds of diets consisting of high fat, fat and sucrose or just fructose.

And the finaldifference was there were varying time restrictions instead of just the one 8 hour window.

Toa certain degree, any of the varying diets and time restrictions showed benefits.

No matter the diet, the mice who had time restrictions of 9-12 hours showed similarlylean mice.

The group that was given a 15 hour window, however, saw less results.

There wasalso a group of mice that were given cheat days, and were allowed free range eating onlythe weekends.

These mice looked very similar to the mice who had time restrictions sevendays a week, which suggests that the diet can even withstand temporary interruptions.

But most significantly, the mice who became obese due to the free-range diet were eventuallyrestricted to 9 hour windows.

Although they were consuming the same caloric amount, withina few days their body weight dropped by five percent and eating this way prevented themice from further weight gain.

While all of this is really interesting, itisn’t exactly new information.

Intermittent fasting has been a method of weight loss inhumans for several years.

Humans naturally fast– at least for some amount of time everynight when we go to sleep.

When we wake up, our fast is broken at breakfast.

I know, wordsmean things sometimes.

A super long time ago humans didn’t knowhow to control fire.

So they hunted and ate in the day, and protected themselves againstpredators and slept at night.

Then we learned how to control fire, and THEN created artificiallight, creating an artificial day, and artificial feeding times.

Our bodies have circadian rhythmsthat tell us to stop eating after a certain point in the day which, unfortunately, manyof us ignore.

The later you stay up to say, watch tv with a bowl of ice cream or driveto taco bell for that fourth, fifth and sixth meal, the more your digestive system, alongwith all the hormones and enzymes that manage it, are thrown off and unable to process thefood you eat.

And those extra calories end up in all the places you don’t want themin the form of fat.

So restricting your intake of food to a certaintimeframe is basically just extending the time between your last meal and the breakingof your fast, which gives your body the time to burn away your fat stores for energy.

Panda’sresearch suggests that the longer we eat the lazier our metabolisms become.

But once yourestrict your consumption to an 8 to 12 hour window, our metabolisms will burn more caloriesday and night.

What do you guys think of this? Are you goingto try to stop eating after a certain hour? Let me know in the comments below.

Don’t forget to subscribe for all of the DNews goodness, and you can follow me on twitter@catiewayne if you want to know what I’m up to.

See you next time.

Source: Youtube

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4 Popular Diet Tips – YOU SHOULD NEVER FOLLOW!!
January 16, 2017|Dieting Tips

4 Popular Diet Tips – YOU SHOULD NEVER FOLLOW!!

4 Popular Diet Tips – YOU SHOULD NEVER FOLLOW!!

What's up, guys? Jeff Cavalier, Athlean-X.

Com.

Today we're going to commit a murder.

We'regoing to kill four nutrition myths that need to die.

They needed to die a long time agowhen it comes to building muscle.

Okay, let's start off with our first one andthat is "Fats make you fat".

Guys, eating a lot of fat makes you fat, just like eatinga lot of carbs will make you fat, eating a lot of protein will make you fat, and eatinglots and lots of food in excess of your caloric maintenance level will make you fat.

We've talked about, in order to lose fat youhave to be in a hypocaloric state.

Eating fats on their own is not going to cause aproblem unless you're eating them in excess.

Here's a little caveat when it comes to fats,however, that maybe confuses people.

That is that fats on a gram by gram basis– you've probably heard this a million times – are more calorically dense than a gramof carbohydrates or a gram of protein.

For every gram of fats you're looking at 9 calories,versus the 4 calories of protein, or 4 calories of carbohydrates.

Because of that you can't eat as many fats,or at least as much food containing fats as you might be able to of the other two.

Peoplethat indulge in a lot of fats might find that eating high quantities of these can make themfat.

It’s not the fat molecule itself that'smaking you fat.

Please, don't avoid healthy fats.

They are a major constituent of everycell in our body.

You need them and you need them for optimal growth and hormones to beable to produce maximum muscle growth.

Do not make this mistake; let's kill thisone right away.

Next up, one I can't wait to actually personally throw a shovel fullof dirt on is this idea or concept that you can't eat past 6:00 PM, or you're going toget fat.

You're going to turn into a big fat pumpkin because you eat after a certain periodof time in the day; you're cut off at night.

It's garbage.

Guys, remember your body willutilize those calories if you're within your caloric maintenance level.

If we still have600-1000 calories, we don’t have to get into the nuances of calorie counting.

I cantell you all about how we can keep that much simpler, but we'll do that in a whole othervideo.

The idea is, if we're still below our caloricmaintenance levels, whether or not we eat those calories after 6:00 PM, or even 8:00PM, or as I can even vouch for myself, I've been eating dinner almost every single nightat 10:30 for the last three months.

It has had no impact on my body fat levels.

If anything,I feel I'm leaner in the last few months than I have been at any point in my life.

It doesn’t all of a sudden trigger justbecause the clock says that it's after a certain point that you're going to start putting onbody fat.

Your body is still utilizing those calories regardless of what time in the dayyou eat them.

I will give you one big caveat, though when it comes to your delivery andyour timing of your meals.

From a blood sugar stability standpoint – Imade this point very clear on this channel multiple times – your blood sugar stabilityis paramount as a guy who trains athletes, when it comes to optimizing performance.

Youdon’t want to be in a low blood sugar state when you're trying to drive and illicit greatperformances from athletes.

I think the same thing should apply to usas human beings.

If you want to optimize your function, your level of focus throughout theday, supplying your brain with the fuels it prefers at a regular interval by keeping yourblood sugar stable is done by providing yourself with more frequent meals.

It has nothing todo with your ability to either store fat, or burn fat because you're eating later inthe day.

So let's quickly, please, throw one more shovelof dirt on that one and bury that forever.

The next myth up is one that actually comesin the form of a question often.

That is: can you build muscle if you're following avegan based eating plan? The idea is: no you can't.

I wonder, "why not?" Let's start with thatthere's at least a certain level of intensity needed in your workouts and if you're providingthat level of intensity to stimulate new muscle growth, a vegan following a sound nutritionplan will be able to build muscle because they can still get their protein necessaryfor building muscle in a vegan based eating plan.

There's plenty of sources, and vegans thatare already following a vegan based lifestyle know them very well.

They could be hummus,or chick peas, they could be quinoa, and they could even be protein based supplements thatare pea proteins.

So they're vegan based protein powders that they rely on to get the proteinneeded.

Even then, how much protein is actually needed? That varies from individual to individual.

It varies conservatively.

Some estimates say even half a gram per pound of body weightup to a gram per pound of body weight.

I even hear people say a gram and a half per poundof body weight.

I think that's a bit excessive, but it doesn't matter.

The idea that if vegans are supporting hardtraining – that's the prerequisite – hard training, just like everybody else with asound nutrition plan that has protein in it from vegan based sources; who cares? You canabsolutely build muscle.

If you, or someone you know is looking or pondering the idea,don’t let somebody talk you out of it because they're telling you that you can't build musclethat way.

It's a complete myth.

Finally, tying intothis whole concept on supplementation, there's a belief out there that supplements will getme ripped.

I actually had a college roommate who did nothing, never worked out, used toshow up with his bottle of fat burners and think "I'm all set.

I'm good to go.

I've gotmy fat burners.

" He used to even think about spot reduction in his belly from taking hisfat burners.

Guys, if you have an aversion to eating healthyand to having a sound approach to nutrition: forget your supplements.

Your supplementswon't do anything.

Remember, supplements are supposed to supplement a good nutrition plan.

If a good nutrition plan is in place, supplements can make a big impact on your level of bodyfat.

As I've said many times before, they provideyou the option for a consistency level that might not exist otherwise.

Again, for someonewho is always on the road, running around from place to place, I rely on my supplementsto keep me lean 365 days a year.

They provide a level of consistency for me when I may beat a loss for what to eat, or may not have direct access to something that's very consistentwith what I want to eat.

I know that my supplements provide me withthat option.

The second thing I think supplements do is: they create an accountability factorfor you early in the day.

If I take my pre-workout, RX1, in the morning I already feel like I'minvested in the idea that I'm on this path today to make sure that I continue my goalsof eating well to support my hard training and to keep me looking the way I look.

By doing that I'm much more reluctant – I'vefound over the years – to really stray off that path.

I feel like I've invested boththe money, and I've invested the time to take to follow a good nutrition plan.

Don't screwit up now.

Keep everything going.

I find a lot of guys feel that same way about it.

Ifyou are looking to have supplements be the reason why you lose body fat then I wouldsay just look elsewhere.

But if you're committed to your nutritionplan and are willing to take that extra step to try to speed up, or enhance what you'reseeing from your current approach to nutrition; supplements can play a big part in that aswell.

As I say all the time, that is what my approach has always been, even with myown supplements, how I approach my day of eating and how they fit into it.

There youhave it.

If you, like me, are happy that we've finallythrown dirt on these four myths – as a matter of fact, you even got one last kick in yourselfto make sure this thing stayed down – that's great.

Make sure you leave your comments andthumbs up below.

In the meantime, let me know what else you want to see, what other typesof videos you want me to cover here on this channel.

I'll be more than happy to do so.

We have a complete nutrition plan in our Athlean-XFactor Meal Plan that will help you to cut through a lot of the BS when it comes to nutritionand simplify it.

It doesn't have to be all that complicated, and you'll get the resultsthat you want to see.

It's the one I follow 365 days a year.

You can get that at AthleanX.

Comand our Athlean-X training systems.

All right, guys.

I'll be back here real soon.

I'll see you.

Source: Youtube

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15+ Snacks To Help You Lose Weight Easily | Healthy Snacks Life Hack
January 16, 2017|Healthy Meals

15+ Snacks To Help You Lose Weight Easily | Healthy Snacks Life Hack

15+ Snacks To Help You Lose Weight Easily | Healthy Snacks Life Hack

Snacking is probably the best thing in theworld when you’re bored.

In fact, there’s actually science behindwhy it’s so great.

When you’re bored and you snack, it triggersa release of endorphin, which momentarily makes you not-so-bored.

If you’re anything like me, that can bedangerous.

Especially if you’re the type that reachesfor the potato chips when you’re ready to snack.

It doesn’t have to be as dangerous, though.

That’s the beauty of protein.

Protein keeps you full longer than carbohydrates,so you aren’t elbow deep in that bag of chips 10 minutes after you snack.

Here are some ideas for quick, easy snacksthat will keep your belly full and your brain satisfied.

Apple and Almond Butter Sandwiches This is the most fun snack, and its packedfull of protein and low on carbs! It only has a few ingredients, but you couldmake it however you want.

I suggest experimenting with different kindsof nut butters.

Apple and Nut Butter Fruit Dip This snack is just a mixture of some of myfavorite high-protein foods, yogurt and almond butter.

If you’re feeling adventurous, try it withdifferent flavors of yogurt, like pumpkin! Tuna Salad on Crackers Tuna is one of most protein dense foods around.

A can of it has 26 grams of protein for only120 calories, making it one of the best foods you can eat if you like to snack but wantto watch calories.

Avocado and Cottage Cheese Toast Cottage Cheese is super high in protein, andavocado is probably the healthiest form of fat you can eat.

This is a well-rounded snack with all thenutrients you need.

Burritos in a Jar Well what can I say? Who doesn’t love and crave burritos on adaily basis? With this recipe from SkinnyMs, you can havea burrito without the guilt.

Chickpea and Avocado Salad This is your new favorite salad, and it keepsyou full and satisfied for hours.

Homemade High Protein Trail Mix Here’s a recipe from Dr.

Axe that you canliterally make by mixing the ingredients.

Stick to nuts with high protein and driedfruits.

This snack is an amazing source of energy.

Pesto and Turkey Roll Ups This recipe is based on high protein whitemeat, and vegetables.

You really can never go wrong or feel guiltyabout eating white meat and veggies.

Oh, and its tasty to boot.

Caprese Salad with Cherry Tomatoes and ChickPeas Mozzarella cheese is a great portion of protein,and veggies are always good for weight loss.

Cottage Cheese and Blueberry Bliss Another case of using cottage cheese as thework horse.

And it’s so perfectly balanced with thesugar of the blueberries and the crunch of the flax seed.

Black Bean Hummus and Sliced Veggies It’s no secret that black beans are an excellentsource of protein.

If you replace the chips with sliced veggies,you have a perfectly healthy meal.

Cookie Dough Yogurt This is yogurt that tastes like cookie dough.

And it only has 155 calories to it’s 26grams of protein.

Do you need anymore information? Peanut Butter Banana Smoothie Is there any combination on Earth better thanpeanut butter and banana? Maybe peanut butter and banana in a high-proteinsmoothie… Hard Boiled Egg Salad Eggs are always a good choice when you needa snack that will keep you full between meals.

Add healthy fats from avocado, and you havea snack time winner.

Beef Jerky Beef Jerky is, believe it or not, an extremelyhealthy snacking option.

It has high protein and low carbohydrates,which is the best combination for losing weight.

Buffalo Chicken Deviled Eggs Remember your favorite food from college thatyou probably shouldn’t eat 3 days a week? Well trade out the deep fried wings for deviledeggs and you eat to your heart out.

No Bake Energy Bites These are like no bake cookies you used tomake as a kid, but with built in portion control.

They’re also really high in protein thanksto the peanut butter and flax seeds, and really high in healthy fats thanks to the coconut.

And it’s delicious thanks to all the ingredients.

Source: Youtube

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Exercise For Weight Loss Is A Complete WASTE OF TIME: Weight Loss Tips To Help You Lose Weight Fast!
January 13, 2017|Easy Fat Burning Exercise

Exercise For Weight Loss Is A Complete WASTE OF TIME: Weight Loss Tips To Help You Lose Weight Fast!

Exercise For Weight Loss Is A Complete WASTE OF TIME: Weight Loss Tips To Help You Lose Weight Fast!

hey how's it going this is Alek with the change your life diet i'm here sharing my weight loss tips with you so you can lose weight fast now this video I want to talk to you about exercise for weight loss and why it's a complete waste of time that's right I said it exercising is a complete waste of time if you merely want to lose weight now I'm not here telling people who are into fitness who enjoy exercising and running and you know going to the gym I'm not telling you stop doing that if you enjoy that go right ahead but if you find it enjoyable but if you are overweight and you simply want to lose some weight and you don't want to you know do something you hate like you know running and exercising and you just you don't have to weight loss is all about diet it's all about finding the right diet that you can stick to for the long-term that's going to feel enjoyable for you and you know a system that's not going to make you do things that you don't want to do on a regular basis so personally and I have a lot of experience with you know doing different types of diets and different weight loss systems and I felt for all those are you know weight loss game is on late-night TV i bought all those systems like the t25 and the p90x you get excited about it and personally you know I did it for a few days and I gave up because it's just not enjoyable it's seems you know silly to me at least you know be in your basement following along to these exercise programs you know sweating like an idiot and you know you don't really get that mean that much results and a lot of these programs like that the 21 day fix also you know it's an exercise plan but they also include a meal plan right and it's like the whole point of that is that the meal plan is what gets you to lose weight not the exercise portion of it but the exercise is what they can sell you on TV that you have whole you know 30-minute infomercial about you know all the exercises you do we have fun it is and all that stuff but if that doesn't do anything it's the diet part of it which they just you know gloss over that's what gets you to lose weight so the point I'm trying to make is if you're like me I'm gonna be honest i don't like exercising you know I want a shortcut I don't want to have to run every day on the street are going to go to the gym and run on the treadmill do some cardio exercise everyday just lose weight because I've done it before for four years I i try to do so many different exercises on and you know I got to be honest with myself like it's not enjoyable it's not something I'm gonna want to do off the long term and I know sooner or later I'm just going to give up i mean be honest with yourself you know you're not going to stick the some exercise routine for a long-term sure you do it for a week and then you'll give up because unless you truly enjoy it unless it seems like a recreation you don't like so for example like one thing is like Zumba classes orderly popular but their problem because they're fun you know people like doing them because it's more like recreation rather than exercise so if you do something that you enjoy hey that's great and you don't get some activity out of it that's awesome but my point is is doing something you don't enjoy for the purpose of losing a little little weight is not sustainable in the long run so trying to force yourself to do something for you know a few days a few weeks you know it'sit's just not gonna last long run so you know I used to run a lot the first time I lost weight because I thought that that's what you need to do and I hated it I absolutely hated running and you know now I mean you know you can pay me to run I wouldn't run unless somebody's chasing me and that's because I mean I found this system and enjoyable system that allows me to lose a lot of weight and you know maintained for a long long term without having exercised with a while allowing me to leave a lot of my favorite foods and you know it's perfectly sustainable is perfectly enjoyable and you never I never have to exercise which is something I just don't enjoy doing something I want to talk about is the difference between fitness and weight loss so if you know if you're into fitness if you're into running if you're into exercising because you enjoyed hey that's great you know that's great for you it's it's not my thing if if you're I probably just want to lose weight without doing stuff that I feel is unenjoyable like running and exercising on the gym you know running on the treadmill just not really enjoyable to me so I don't really wanna on i know i'm not going to continue that indefinitely long long night so I want to try to find a weight loss system that doesn't include that is enjoyable so let's take for example let's say you know you found weight loss system that you can lose 20 pounds in one month ok just by diet alone now what if i told you you could lose 20 pounds in you know three and a half weeks by adding you know an hour of cardio every day and hour of running on a treadmill every day doing something you you don't enjoy an hour every single day would you do it i mean you know after a while you're going to get the same place anyway you'll just get there a little bit a little bit shorter by adding exercise so my my point of view is that you know why do something you don't really enjoy she's going to get you there a little bit faster but it's just not sustainable so there you have it that's the end of my video if you liked the video please like subscribe and leave your comments and questions below and also if you're interested in my diet system the change your life diet there's a link in the description below the website is change your life diet.

Com and there's also a free download so check it out it just might change your life thanks.

Source: Youtube

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