For those of us who live a busy lifestyle and train hard nearly every day, it can be hard to meet our caloric needs if our goal is to build mass.

The problem is, with many of the “mass gainers” on the market, they are filled with sugars and cheap fillers which do not allow us to grow efficiently – with as little fat as possible.
First, let me brush upon the difference between a simple and complex carbohydrate – the main difference is that simple carbohydrates are digested very quickly, whereas complex carbohydrates are digested slowly.

Many weight gainers on the market are filled with simple carbohydrates, which do little for energy sustainability. One of the main ingredients which is added to conventional weight gainers to fill it with calories is maltodextrin.

It is a polysaccharide produced from starch (wheat) by partial hydrolysis and is not officially counted as a simple carbohydrate due to the low sugar content. The problem with this is that it has a GI (Glycemic Index) of 105 (whereas white table sugar is only 68); this means that it is digested very fast, even faster than normal sugar. Post-workout this is great as it helps to replenish glycogen levels fast, however when it is consumed at other times, it can be stored as fat as there is a lot of energy broken down at once. It also has no real nutritional value, it can spike blood sugar and insulin levels more than sugar and can even cause tooth decay.

That’s why you would want to create a mass gainer which has complex carbohydrates to allow for a slow and steady release of energy. Some ingredients which contribute towards a balanced and effective mass gainer include:

Protein powder

This is the most fundamental ingredient when it comes to maintaining and rebuilding muscle fibres which tear when you work out. Whether it is whey isolate, whey concentrate, hydrolysed whey, native whey, egg whites, hemp protein or a combination of different proteins, you can read about which proteins are best for you here.

I would recommend a mixture of slow and fast absorbing proteins to get the most out of your mass gaining shake.

Dry oats

These are the main source of complex carbohydrates you will be getting from this mass-building shake. Oats are rich in beta-glucan; a type of fibre which is known to lower levels of bad cholesterol (HDL). Just one cup (81g) of dry oats, contains an impressive 8.2g of fibre.
Eating oats in the morning has also shown to reduce heart failure by 29% over the period of 20 years, according to this study by Harvard researchers containing 21,376 participants.
Another great addition to the benefits which beta-glucan can provide is the ability to strengthen our immune response. It aids the neutrophils (the most abundant type of non-specific immune cell) navigate to the area of infection quicker and enhances their ability to deal with the bacteria effectively.

This is important for those of us who can’t afford to get run down and fatigued from our busy, active lifestyles. To keep up our energy levels, oats are important because they provide a diverse, abundant profile of important nutrients and minerals such as:

Protein, complex carbohydrates, fibre, thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, Omega 3 & 6 fatty acids.

After blending your oats, leave them to soak in water / almond milk / your liquid of choice for a few hours at least (preferably overnight) before consuming them. This is because raw oats have a high amount of phytic acid which can bind with calcium, magnesium, zinc, copper and iron to block their absorption. By soaking them, you are allowing the enzyme, lactobacilli and other helpful organisms to break down and neutralize the phytic acid.

A banana

The reason you should throw a banana in the mix is down to its prized nutrient contents. Being high in potassium, this can help keep your electrolytes in check even if you have been sweating excessively. It can also have a positive impact on metabolism, blood pressure and muscle strength, as well as other things.

Half of the fiber in a banana is soluble fiber, the type which absorbs water and slows digestion when it reaches your digestive tract – great for satiety.

Coconut oil

With an average MCT (medium chain triglyceride) profile of 61%, these medium chain fats are digested more quickly than other fats. Adding a tablespoon to your shake has the ability to boost metabolism, give you energy and make you feel fuller for longer. Read about the benefits here.

Natural Peanut Butter

For a quick boost in calories, a decent bump of protein and some unsaturated fats, this is the cornerstone of many people’s weight-gaining shake for more than just the taste. It’s used worldwide to aid people in meeting both their cutting, and bulking requirements. Be careful though – overdoing it with peanut butter (and other items on this list) can lead to undesirable weight gain such as an increase in body fat percentage.

Its ability to work as an appetite suppressant is important after consuming so many calories, so there’s less chance you’ll be peckish after and over-do it in terms of calorie intake.
It’s ability to boost your resting metabolism has been found to be significantly higher as well. The resting calorie expenditure was increased by up to 11% over the period of 19 weeks in this study. Want to boost your metabolism? Check out our article on boosting it, naturally.

Two tablespoons of peanut butter contains:
190 calories
16g fat
5g carbs (7 with fiber)
7g protein

L-Glutamine

This is the most abundant amino acid in our blood stream. It makes up 30-35% of the amino acid nitrogen in your blood plasma. An hour of training can have a 40% reduction of L-glutamine levels in our bodies, which could lead to overtraining syndrome.

Adding 5-10g of L-Glutamine to your daily mass-gaining shake can minimize the breakdown of muscle, improve protein metabolism, may boost immune system responses and increase growth hormones by up to 400%.

Creatine Monohydrate

If you don’t drink alcohol, creatine supplementation might be for you. It is the most researched product in the bodybuilding community, and can be very affective in helping you with strength, size and endurance in your workouts. It goes well in a mass-gaining shake because the carbohydrates can enhance the absorption of this compound. Whilst not an amino acid itself, it is produced from a combination of the amino acids arginine, glycine and methionine in our body.
The way it can help you in the long-term is by giving you an extra few reps each workout, and helping you to increase your load. Over time, this will give you a higher percentage of strength and size than you would have if you didn’t supplement with creatine.

Creatine Monohydrate also increases glycogen levels and water retention in the muscles which can create an impressive muscle pump after a training session; this is great for motivation and will be most noticeable in the loading phase.
Creatine loading is when you take 5g, four times a day for five days. From then on, ingesting 5g, before and after your workout for maintenance. Make sure to drink lots of water, which is what you should be doing anyway if you are living an active, healthy lifestyle.

It is found in certain meats in small traces and our body creates it as well, but coming off creatine for four days every two months is important for your body to keep creating it, which is called a creatine cycle.

Caution: Creatine can lead to an upset stomach in some individuals and may aggravate existing kidney and liver conditions. Make sure that if you do supplement with creatine, go for creapure, a patented method of creatine monohydrate extraction which is extremely high quality such as this:

Reflex Nutrition – Creapure Creatine – 500g

In regards to blending it, there are many great blenders out there which can be taken straight off the unit and are already in a protein shaker to go for convenience. Make sure to get one which is BPA-free (the harmful chemical in plastics) such as this one:

Andrew James Pink Sports Smoothie Maker 250W Personal Blender With 2 x 600ml BPA Free Sports Bottles – 2 Year Warranty

Have anything you want to add to our mass-gainer list or have any queries?

Comment below, let us know what works for you and share with your friends if you find it helpful, thanks!

The post How and Why: Make Your Own Mass Gainer appeared first on Gymterest.

Many of us wake up feeling fatigued and this feeling may persist throughout the day, leaving us to ask ourselves, “why am I always so tired?”

Many factors can contribute towards the depletion of energy levels and here is a breakdown of how to have more energy, and some top tips on how to maintain it:

Don’t wake up in the middle of a sleep cycle

Do you ever wake up groggy, even when you’ve had ‘enough hours sleep’? Usually it is when our alarm wakes us up whilst in the middle of a dream, and we would rather go back to sleep, than get out of bed because we do not feel refreshed. For those of us who don’t know about sleep cycles, this can be a common problem that can be avoided.

A sleep cycle lasts for around 90 minutes, with five stages (although stage 3 and stage 4 have been merged into one stage since 2008); Light sleep, slower brain wave sleep, extremely low interspersed delta wave sleep, predominantly delta wave sleep and the last stage is REM (Rapid Eye Movement) where dreaming occurs.

We typically have around 4-6 sleep cycles a night, therefore, you should aim to wake up at the end of one of the cycles to feel refreshed. Waking up after 6, 7 and a half or 9 hours sleep can make you feel more energized, rather than waking up in the middle of a sleep cycle. This is why we sometimes feel refreshed waking up, but hit snooze anyway. The next time we wake up, we feel a lot more tired than our initial rise.

I was skeptical at first but after trying it out, I can really feel the difference. Give it a try and let us know what you think in the comments below!

Sleep debt

Our bodies keep tabs on the amount of sleep we have, vs. the amount of sleep that we need. If we have a sleep deficit, it will not vanish by itself, therefore we need to pay it back somewhere down the line.

If it is not possible to get enough sleep sometimes, aim to pay it back when you get the chance. A 9 hour sleep can make you feel energized when you really need it, waking up at the end of a cycle can make you feel amazing and give you that natural energy boost.

Aim to get at least 7 and a half hours of sleep a night

Especially if you are going to the gym, your body needs that time to recover and repair muscle. Without getting enough sleep, your hard work is going to waste as your body will not be as efficient in building muscle or burning fat reserves.

Try to sleep and wake up at the same times every day

“Our circadian timer (the sleep clock in the brain) runs on a rhythm which functions optimally with a regular routine. This rhythm is influenced by the light/dark levels, which then influence the amount of melatonin we produce. Many of us unknowingly work against this rhythm, spending too much time in front of screens. The blue light from the devices and the dopamine-induced alertness both disrupt the clock mechanism.” Dr. Nerina Ramlakhan, Silentnight sleep expert.
Yes, that means that being on your phone or the laptop before you go to bed is actually making you feel more awake. Give yourself some relaxation and down time before bed to ensure a well rested snooze.

Too many simple carbs

Eating simple carbohydrates can stimulate the production of insulin, which allows your body to absorb the sugar which has entered your blood stream from the carbohydrate breakdown. The reason I say simple carbs is because the spike leads to a rapid decline in blood sugar levels, leading to a groggy, tired feeling.

Try to limit your exposure to simple carbohydrates because tiredness is not the only problem which is can cause. They have also been linked to diabetes, cardiovascular disease and certain cancers.

Examples of simple carbohydrates are:

• Refined sugar
• Bread and pasta made from white flour
• fruit juice
• pastry
• conventional packaged cereals

The more a food has been refined, it is generally more of a simple carb.
The carbs which can actually lead to an increase of energy are complex ones. Because they are slow digesting, your body can burn them over a longer period of time, making them a great fuel source.

Examples of complex carbohydrates are:

• Spinach
• Porridge / oats
• Brown rice
• Muesli
• Sweet potato
• Artichokes
• Oatmeal
• Buckwheat
• Rye
• Quinoa

Good Fats

MCTs (Medium Chain Triglycerides), such as those contained in coconut oil, are great for boosting energy levels naturally. They are transported straight to the liver to be converted into ATP, which our body uses for cellular energy. There is little chance it’ll be stored as body fat because our bodies use up the energy.

It has also been found to increase metabolism, curb cravings and help with your immune system.

Caffeine

In moderation, caffeine can do wonders in maintaining an energised state when you really need it. Although it should not be used as a substitute for a healthy diet and good sleep, it can be synergistic with these other variables if taken in moderation.

A great way to have caffeine is through green tea. This allows for a mild dose of caffeine which is ample for giving you a little energy boost, with the added benefits of a wide range of anti-oxidants.

Cautionary note: A long term excess in caffeine intake can lead to exhausted adrenal glands, a big problem which will be counter-productive in terms of maintaining energy levels.

Ginseng (Adaptogens)

Although caffeine was worth a mention, incorporating an adaptogen into your diet can be a much more sustainable, long term solution to combating fatigue.

The great thing about adaptogens such as maca root powder (peruvian ginseng) or ashwaghanda (indian ginseng), are their ability to calm you down, but also give you a boost of energy at the same time. This is due to their hormone balancing qualities, as they work on the adrenal glands, which is important for managing stress and fatigue.

They are called adaptogens because of their ability to ‘adapt’, depending on what your body needs, whether it be stress or tiredness.

Take a tea spoon each morning to start off with in your muesli, protein shake or stirred into a glass of water. The effects should be felt within a couple of weeks and you should feel an increase in energy levels, plus a number of other benefits which you can read about here.

Eat berries

Berries are generally low on the Glycemic Index, which means that they are more of a complex carb than a simple one. The Glycemic Index is a way of measuring the potential impact of a food on our blood sugar levels once it has been consumed and digested.

Although blueberries are a bit higher on the GI index than berries such as blackberries, strawberries and raspberries, a recent study has found that all these berries have the potential to regulate the blood sugar more effectively for those with type 2 diabetes.

Go organic

A recent study shows a significant difference in the concentration of anti-oxidants contained between organic and non-organic blueberries. The organic berries contain a higher concentration of total phenol anti-oxidants and total anthocyanins, with a significantly higher anti-oxidant capacity.

Anthocyanin anti-oxidants contribute towards increasing your energy production, as well as strengthening your immune system.

Stop smoking

Even though nicotine is supposedly a stimulant, it can cause us to feel fatigued and lethargic. Our bodies have to work hard to combat the dangerous toxins which enter our body, increasing resting energy expenditure and also increasing energy expenditure while doing light exercise.

This, in correspondence to the decrease in the flow of oxygen in lung tissue and the blood stream, can cause a big drop in energy levels.

This can cause the smoker to smoke more, as the nicotine is a stimulant, thus creating a vicious cycle.
Although there is no long-term research on E-cigarettes yet, it is my personal opinion that they seem much safer than cigarettes which can contain thousand of known poisons and toxins.

The E-cigarettes seem like a lesser evil due to their lack of combustion (due to being vaporised, and not burned) and their limited ingredients; Vegetable Glycerine, Nicotine (can control the dosage, and is also an optional addition), Propylene Glycol, and food grade flavourings.

Note: I do not recommend any form of smoking or vaporising, merely suggesting an alternative that is available.

Avoid energy drinks

A study by the Mayo Clinic has found that energy drinks release “stress hormone”, which can cause us to feel depleted and drained. They also stress our adrenal glands, which can make us feel more tired in general, and not regulate our energy efficiently.

They are packed full of sugar and caffeine; a one way ticket to a major energy crash. Other problems which energy drinks can cause include an increase in cardiac arrest, type 2 diabetes, high blood pressure and more.

Eat more fiber

Eating enough fiber is a great way of slowing down the digestion of sugars. This can help to avoid energy crashes throughout the day, with the added benefit of helping you to flush toxins out of your body, which can decrease the risk of colon and rectal cancers.

Be mindful

As we stated earlier about the stress hormones, they can deplete our energy levels. Mindfulness practices have been shown to lower cortisol levels and are linked to an increase in physical health, mental health, and general well being.

Take some time out each day to practice mindfulness, and look into The Institute of HeartMath for more information on mindfulness practices, and also the abundance of research into this field by Scientists, Doctors and other professionals.

How to have more energy with vitamins

Magnesium

Magnesium is so important for increasing cell efficiency, which can help us to conserve energy when we need it.

Found in: Dark leafy greens, wheat grass, nuts, seeds, dried fruit, yogurt, fish & beans.

Omega-3

These fatty acids help to regulate metabolism and boost your intake of oxygen.

I take cod liver oil capsules each day which can help me to meet my daily intake, without having to eat too much fish.

Everything in moderation; certain fish contain high levels of

mercury such as shark, swordfish & mackerel. Overdoing it can lead to mercury poisoning, a very painful way to go.
Salmon and tuna have lower amounts of mercury, and federal agencies say that daily intake of these fish should be safe for most people. However, try to limit your intake to a couple of times a week, just to be safe.

Found in: fish such as tuna & salmon.

Vitamin C

This vitamin is generally known for the immune-boosting benefits that it provides. Another role it plays in our body is how it helps the synthesis of carnitine; a molecule which is essential for the transportation of fatty acids to the mitochondria. These are responsible for converting food sources into energy in the body. Basically, it helps us to maintain healthy energy levels.

Found in: Citrus fruits, moringa plant, mangos, broccoli, kale, bean sprouts & green peppers.

Exercise for helping to combat fatigue

In 2008, a study was published by University of Georgia researchers which found that those who did not participate in exercise and complained of “fatigue” could actually increase their energy levels by up to 20%, whilst decreasing their fatigue by as much as 65%, by participating in regular exercise.

Contrary to the belief that exercise decreases energy levels, it actually stimulates the production of energy (ATP) by our mitochondria which makes it more readily available to us.

For best results increasing your energy levels for the day, aim for low to moderate heart rate range, therefore low or medium intensity.

Although, high intensity training can improve your overall fitness level in the long term, much more than low intensity training, even if it may leave you very tired after your session.
Take into consideration your current fitness level and your goals, and act accordingly.

This information is for informational use only, and should not be taken as healthcare advice. If you have fatigue, check with a healthcare professional to make sure that it is none of the following, or any other ailment:

Anaemia, hypothyroidism, urinary tract infection, food intolerance, AIDS, coeliac disease, diabetes, heart disease, depression, generalized anxiety disorder, cancer or bipolar disorder.

How to have more energy in regards to diet, exercise, proper sleep and a few other variables involved. Take care of all of these areas and you could feel more energetic very soon.

Have something to add or just want to chat? Comment below!

The post How To Have More Energy, Naturally appeared first on Gymterest.

There is a reason why the health conscious and fitness gurus all over the world are reaping the benefits of drinking lemon water; Lemons are one of natures most potent cleansers, which have a variety of benefits which range from helping you to detox, to helping the fight against free radicals, which can help to slow down the aging process and keep you healthy.

Make sure to dilute the lemon juice, otherwise the acidity can be harmful to our teeth. All that you need is a big squeeze into your morning glass of water, protein shake or blended smoothie to reap the amazing benefits that this rejuvenating elixir can provide. The health benefits of drinking lemon water are as follows:

Flushing toxins

Like any drink aimed at detoxifying the body such as green tea, lemon water helps to rid the body of excess toxins.

You will pass more urine because you are hydrating your body, which can help to get rid of toxins quickly. Adding lemons to your water gives your body citrate, which is a natural inhibitor of toxins. Cleansing can help to lower blood cholesterol levels and prevent liver disease.

Aiding digestion

Lemon water is drunk in the morning because it aids our digestion by loosening the tract, thanks to the similar atomic structure to saliva and the hydrochloric acid of digestive juices. This can help to prevent constipation and stomach pains by contributing towards regular bowel movements . Things like indigestion, bloating, burping and heartburn can be helped by the digestive properties of drinking lemon water too; it helps your liver to create bile which is an acid required for digestion.

Source of vitamin C and other vitamins

Vitamin C is a great beneficiary to our body. It protects our immune systems and helps us fight off infections. When we’re stressed, our vitamin C levels drop, lowering our immune function. Therefore, vitaminc C-rich foods can give us the boost we need to starve off colds. The presence of saponins can also protect us from infection as they have antimicrobial properties. Vitamin C also acts as an anti-inflammatory and can help with iron absorption and controlling asthma. Lemons are high in potassium (they have more than apples and grapes), which can stimulate the function of our nerves and brain. It’s also beneficial for heart health and reducing cholesterol.

Some other minerals which can be absorbed from drinking this body cleanser are calcium, bioflavonoids and magnesium.

Neutralizing acidity in the body

The term alkalizing is used to describe the process of balancing PH levels in the blood. Lemons are great at neutralizing the acid in our body. This is a positive because certain acids can be the reason for acid reflux and trouble stomachs. Lemon water is one of the best ways to do this because they contain citric and ascorbic acid, so drinking it on an empty stomach can help pass uric acid, which can cause joint inflammation.

If you are considering using lemon water for this reason, it’s best to talk to your doctor first and use pH strips to measure your acid levels to check if they need neutralizing.

Weight loss

The most common reason why people add lemon water to their diets is for weight loss. Whilst scientific research to support this claim is fairly scarce, one trial found that mice on a high fat diet had lost weight. The substance pectin may be to thank for this. Like fibre, it makes you feel fuller for longer and prevent cravings, so caloric intake is reduced.

Improving skin and removing wrinkles

Vitamin C can be a gift in different respects, as it can also make your skin glow. The alkaline properties fights acne caused by certain types of bacteria. The toxin-flushing properties of lemon water can also clear your skin out and make it blemish free. Also, the other antioxidants stops free radicals damaging the skin and causing wrinkles. Some research found that antioxidants in lemons can help to reverse the breakdown of collagen, which helps keep our skin looking healthy.

Reducing inflammation and pain

Once again, vitamin C can help to reduce inflammation and speed up the process of wound healing. This makes lemon water useful for recovery from stress and injury.

Helps prevent throat infections

Throat infections are often caused by bacteria, so the anti-bacterial properties of lemon water can help keep them at bay. People who drink it daily are less prone to getting nasty sore throats. Make a tea with some lemon, ginger and honey if you feel under the weather and it can do wonders on shortening recovery time!
Energy boost
There’s a reason why many love to reap the health benefits of drinking lemon water every morning; they contain a high proportion of negatively charged ions which react in our digestive tract, providing us with a high level of energy. All the vitamins and other nutrients present in lemons give you a boost in a natural way, with no crash which coffee can sometimes provide. Hydration is also key to feeling alert and refreshed.

Freshens breath

It’s important to note once more that lemons can be damaging to our teeth if it is not diluted correctly. Never brush your teeth before drinking lemon water, either do it after or wait for a significant period of time beforehand. The acidity that lemons offer which has so many health benefits can also kill bacteria and clean your mouth, which can get rid of bad breath. It helps rid of the “film” that forms on your tongue during sleep, which is the result of decaying food and bacteria.

How to take lemon water by itself:

Drink lemon water on an empty stomach, and give yourself 15 minutes before you eat anything. Take the seeds of the lemon out, best done with some form of juicer or strainer, and if you aren’t a fan of the bitter taste, add some honey. Dilute it in luke-warm water and if you’re worried about your teeth you can use a straw, or just drink without gargling.

Want to add some more superfoods to your morning routine? Our article on maca root powder breaks down why you should incorporate it into your diet.

There you have the health benefits of drinking lemon water. If you have anything to add, then comment below!

The post The Health Benefits of Drinking Lemon Water appeared first on Gymterest.

All of us have dreams, goals and aspirations, but what separates those of us who achieve them and those who don’t?

The answer is based on all the variables explored below. We have explored finding your WHY, attitude and focus, consistency, daily habits and much more; these factors on how to stay motivated can bridge the gap between success and failure.

Here are some golden tips for those who want to become the best version of themselves, and want a strategy in achieving their goals:

Positive attitude and what to focus on

A great way to motivate yourself is to remember your own power of autonomy. Being aware of your thoughts is helpful because then you can nip negative thought patterns in the bud. Realizing certain thought patterns and old-set belief systems that no longer serve you is the first step in removing any obstacles which may be holding you back.

I advise a small amount of time each day to contemplate; in meditation, it is common knowledge to “clear your mind of all thoughts”, but when you do this, you concentrate on not thinking, therefore you are thinking about not thinking. If you manage to clear your mind, you focus on realizing that you have cleared your mind so you are thinking again!

If you are going to focus or think about something, one strategy is to focus on your breathing which can give you a clear mind. What I recommend though, is to focus on gratitude and care for others. This helps to get you in a certain flow of coherence and clarity, putting you in a great mood to set you up for the day. Whenever I do this, I manage to be very productive afterwards, realizing that the little annoyances in the day seem really little in comparison to the list of great people, things and opportunities which I have in my life; “where focus goes, energy flows”. This can help you to release energizing hormones, as opposed to cortisol, the “stress-hormone”, which is released when you are stressed which can make you feel drained.

Try to enjoy the journey, as well as focus on the destination. This can can help to ‘pull’ you towards your goals, as opposed to having to ‘push’ yourself there.

Consistency and daily habits

All the other factors are not going to give you lasting results if you do not incorporate consistency into your daily habits. What do you do each day? What sort of food do you eat? How productive are you? What justifications and excuses do you make each day?

First things first, you need to scrap justifications and excuses. Phrases like “I’ll do it tomorrow” and “I’ll just eat healthy tomorrow instead” are very dangerous sentences, because it allows for the foot in the door effect. This is where once we do it, it will be easy to do it again, and again, until it turns into a habit; “first we form our habits, then they form us”.

By being strict with yourself, not giving into these weak thoughts EVEN ONCE (unless it is your cheat day or there is an actual emergency as to why you can’t train), you are setting yourself up for success. By forming these positive habits, it will create an upwards spiral. You know that you can depend on yourself, which will increase your confidence. This can lower the possibility for relapse because you are addicted to the amazing feelings which this can bring. You will not want to disappoint yourself and those around you who will inevitably praise you for your rock-solid consistency.

If there is one thing which successful people (in all aspects of the word) have, it is the positive habits which they practice daily.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Self-identity and belief systems

“Life is 10% what happens to you, and 90% how you deal with it”. Perception and self-identity is a powerful thing. People who say they are “fat”, have unconsciously given themselves permission to be fat as they have incorporated it in to their identity. If however, they say that they are a potential athlete which HAVE fat that they need to lose, they have changed the way they view themselves, and are no longer subconsciously saying its okay to keep up the daily habits and lifestyle choices.

Saying that you are lazy is a destructive belief system; it can produce a self-fulfilling prophecy, unconsciously giving yourself permission to fill your days with unproductive activities, which can in turn, lead to depression because there is little to no fulfillment or sense of achievement. This depression can make you feel drained, lowering your chance even more to get back on the right track (although it is not impossible, not at all. You just need to find a strong motivator; find your WHY and change what you focus on).

In the same way, you can create a positive self-fulfilling prophecy; saying that you enjoy lifting weights can help you focus on the positives, such as improved fitness levels, a better body and “feel-good” chemicals which are released. This shift from the liabilities to the advantages can make all the difference in how you view something, whether how effortless or dutiful it can feel.

Thinking that all successful people are the luckiest, most talented and gifted individuals is a destructive way to validate to yourself why you are not successful. Each person has 24 hours in the day; it’s just how you use it. Most people get where they are through beating on their craft and putting in the hours, which can soon add up. If a person exercises for an average of an hour per day, this works out to 3650 hours in 10 years – 152 full days and nights working on improving themselves. The hours add up, which is why it is so important to believe that the playing field is more level than you think, and you can get to where you want to be if you are willing to put in the time. After all, between 80-86% of all millionaires are self-made! If you want to know how to stay motivated, know that belief systems are one of the main factors in attaining long-lasting motivation.

“He who says he can and he who says he can’t are both usually right.” – Confucious

Invest in yourself

Acquiring knowledge is a great way how to stay motivated as it gives you the tools and confidence to move forward. Fitness and nutritional knowledge is available to everyone, as well a vast, limitless access to the internet which gives you an abundance of knowledge in every field.

By learning and developing yourself, you are setting yourself up for success. Each valuable insight, concept or skill can improve your chances in future encounters; whether it is dealing with a setback effectively, getting out of a life or death situation, dealing with people and impressing them with your knowledge which could help you close a successful deal, or giving you the precursors to an idea which could make you millions, investing in whichever aspects of yourself which you think is important can be a real game changer. The time will go regardless, you may as well invest in yourself while the time passes to set yourself up for a higher quality life.

Set goals and be specific

Often we feel demotivated because our goals or tasks seem too big and difficult to complete. This is why it’s better to focus on one step at a time. A person does not intend to build a perfect wall. A person can intend to lay down each brick as perfect as a brick can be layed, which will inevitably result in building a perfect wall.

If you goal is fitness-related, set aside a small amount of time each day to exercise; the benefits of high intensity interval training includes time efficiency for those with tight schedules; only 10-20 minutes is needed. I recommend lifting weights as well though, which can compliment HIIT and produce maximum benefits.

By writing out a time table for the week and putting it next to your bed can help to set it in your mind, making no excuse for missing your workouts. Keeping your workout clothes within one minute of your bed can improve your chances of following through, making it very easy for you to pack your things before heading off to the gym.

Write down how many hours you will spend in the gym each day / week / month. Do the maths and write down short, medium and long term goals. By writing it down and following it strictly, you will be able to see results and see that it is POSSIBLE to achieve your goals. This will be linked to your timetable / goal sheet, making you realize that if you follow it, it is inevitable that you will reach your goals. Getting a PT to help you write out your training list, and a nutritionist to help you write down your meal plans, can help you to reach your goals more efficiently.

Nutrition-wise, write down a shopping list before you go shopping; this can help you to stay strict and not forget to buy certain superfoods like maca root, also resisting that chocolate cake. By not going shopping hungry, you can make it easier for yourself in terms of temptation.

Writing down your goals is a perfect way how to stay motivated; it is like putting the post-code into the SatNav and mapping out the way. Without this, you don’t really know where you are going and if you ever do reach the destination, you will have taken many unnecessary roads along the way.

This is applicable with all aspects of your life, therefore, you should make a goal sheet for all the important parts of your life, whether it be relationships, career, etc.

By writing down your goals and visualizing the outcome (in detail), this can help you to get excited and make you even more passionate about it.

Know that you don’t have to be perfect to start with

Thinking you have to always be perfect can paralyse you. Most of the chances we miss in life are because we are too afraid to fail; making a mistake and looking like a fool. The difference between successful people is that they are afraid to miss the opportunity, more than the fear of failure.

The secret is that you don’t have to be perfect to be successful. Everyone makes mistakes, and even if you fail the first time, keep trying. Successful people have failed more times than average people have ever tried. In the words of Les Brown, “anything worth doing is worth doing badly, until you get it right”.

It is easy to choose the comfortable path out of fear, which is disguised as practicality. Realism is just justified pessimism, after all. We sometimes forget that life is short and it is naive to believe that tomorrow is promised to us, therefore we are already naked, with no sense of security. We may as well aim high, and if we were to fail, at least we fail majestically and for the right reasons.

You don’t have to be great to start but you have to start to be great, so even if you are extremely overweight, I can assure you that most people in the gym will respect you for trying to improve yourself.

Fail forward

If you ever encounter failure, it is something that happens to you, not something that IS YOU. You need to learn from your mistakes and fail forwards. You can either give up, or get up. You have the choice. What would your life be like if you don’t allow your fears to stop you from doing what you truly want to do?

Don’t allow your limiting beliefs to define who you are and what you do. Putting validity on these type of thoughts can restrict growth and make you miss opportunities which you were made for.

FEAR – ‘False Evidence Appearing Real’

You have to accept that it’s possible to fail at some point in your life. This is a learning curve, as we learn more from failure than from succeeding. It is not success that develops strengths, it is the struggle and the journey to get to there. So if you do fail, make sure you fail forward!

Momentum

If a train is going 60mph and there is concrete block in the way, it will break through and keep going forwards. If you put a small pebble in front of the wheel of a stationary train, it won’t budge. Never underestimate the power of momentum.

Just do small improvements daily to help build up this momentum, and strive for excellence in each little thing that you attempt. Focusing on success can make you feel stress, focusing on excellence can make success inevitable. As your momentum builds, set bigger goals, consistently.

“One way to keep momentum going is to have constantly greater goals” – Michael Korda

Believe in yourself

Sometimes we are afraid of trying our hardest because we believe that this could make other people feel inadequate and we could be perceived as a “show off”. This is a destructive mindset and will not help us, or anyone else. The best way to achieve all that you can achieve is to always try your best, and believe that it is possible to be what ever you want to be, with enough hard work and dedication.

Being self-critical is not the way how to stay motivated. Take some time out to reflect on yourself and spend each day thinking about what you have achieved, and what is possible for you to achieve. It’s important to note that your own confidence and being self-assured can help to liberate others into feeling the same.

You may just surprise yourself with what you are capable of, and don’t ever settle for being ‘average’ or ‘good’, when you can be phenomenal. To do this, you need to follow your passion and love what you do.

You are who you hang out with

Did you try the last subheading, only to be shot down by your peers and made to feel stupid for believing in yourself or an idea? Then that is an indication that they really shouldn’t be in your life. You will come to realize that people do not like change; many people who you know will put up resistance when you try to change, because this will show them that they are able to change as well which they are not ready for or not prepared to do.

Ignore the naysayers, even if it is a member of your family which do not share your vision. Realizing that you do not need the approval of others can help you live a better quality, more fulfilling life.

Avoid mixing with negative people if you can help it; “one bad apple can spoil the bunch” as the saying goes, and it can drag you down to a negative mind set. We are influenced by our environment, which is why it is important to watch videos by people like Peter Sage, Tony Robbins, Les Brown, Eric Thomas and other successful people to get you in the right state of mind. Try to avoid music which can lower your vibe, and TV is a great way to demotivate you; there is a reason why it is called a TV ‘program’. Think your own thoughts, and do not let yourself be programmed by the news which is only good for getting people into a victim mentality, the opposite end of the spectrum to being successful.

Mix with people who are achievers, because their habits and views will rub off on you.

Commitment

You need commitment if you are going to reach your goals. To commit means to not have a plan B (when it comes to what you want to achieve), putting all your eggs in the basket in terms of what you want your outcome to be. It is possible to be flexible in the strategy, but make sure that you are stubborn in what you want to achieve.

Understand that you need to make sacrifices, be consistent and know that you need to do what is needed to be done, no excuses or justifications at all.

If it is a business goal which you want to achieve, don’t focus on “how can I make money?”, but “how can I provide value”. As Earl Nightingale states, “our rewards in life will always be in exact proportion to our contribution”. So aim to provide as much value as possible, because if you can provide enough value to enough people, you can have anything you want in life.

When an animal is killed for food, it has committed itself to that meal. That is what I mean by absolute commitment; there is no other option is possible apart from your goal.

As long as you are committed, any goal is achievable. But if you ask,“ what if it is not realistic?”, well, then my answer would be, was the first person to invent a plane or boat being realistic? Was Thomas Edison realistic when he created the light bulb?

Even the word impossible is an oxymoron; i’m-possible.

If you think this can benefit others, then share it on social media or link to it from your website. It would be much appreciated!

Hopefully this has given you enough information on how to stay motivated and become the best version of yourself that you can be. Check out these motivational videos for some more inspiration.
Anything to add, comment below!

The post How to Stay Motivated and Be The Best Version of Yourself appeared first on Gymterest.

How many of us notice that some people can eat tonnes of food and stay slim, whilst some find it extremely hard to even drop a couple of pounds? Although genetics can play a small role in how efficiently our body can burn calories, our lifestyles are what really makes the difference (every pound of muscle burns 35 calories a day, whereas every pound of fat burns just 2 calories a day).

There are simple changes you can make to your diet, exercise regime and sleeping patterns that can kick-start your metabolism, giving you the results you’ve been striving for. Here’s how to boost your metabolism, naturally:

The right kind of training

Doing the right kind of cardio can help your metabolism rise not only for the duration of the workout, but a long time afterwards as well. An oxygen deficit is created when we train intensely and our muscles scream for more O2. To compensate, we go through “Excess post-Exercise Oxygen Consumption”. In simpler terms, our bodies are burning calories even after we have stopped the workout.

A type of exercise which does this is high intensity interval training, or HIIT for short. It consist of short, sharp bursts of exercise followed by less strenuous exercise or rest. The idea behind it is you can train hard for a short amount of time and still get great results compared to jogging on the treadmill or another low/medium intensity exercise with consistent pace. For example, if you repeatedly sprinted for 30 seconds and then walked for 30 seconds over a period of ten minutes, you will get your heart racing and burn those all-important calories quicker, stimulating EPOC.

Sleeping enough

Not sleeping can seriously impair your metabolism. Studies have found that sleeping for under five hours a night can make women 32 percent more likely to gain weight and make digesting carbohydrates more difficult.

There is simple science behind this. Skimping out on adequate rest means that your body is too exhausted to perform its usual functions like burning calories, so your metabolism slows down. On the back of this, the hormone ghrelin, which is responsible for making your eat more, is produced when you are not well rested.

It’s easy to ensure that you get the right amount of rest with a bit of time management and planning; working out earlier in the day and having a wind down before bed, ensuring that you are in bed by a certain time. Try not to play flappy birds or IM too much before going to sleep, the bright screen (and the frustration of that damn bird falling short) will keep you up. It is why they have bright lights in offices, it tricks the brain into staying alert. Have trouble falling asleep? Try chamomile or valerian root tea to fall asleep quicker, and get a better quality rest.

Lifting weights

One of the most significant ways how to boost your metabolism is to lift weights. Weightlifting can yield great results because an increase in muscle increases calorie expenditure, so you need to consume more calories every day. Even on rest day, your metabolism will be running quicker than someone who does not lift weights. In conjunction with HIIT, this is a great way to maximise gains and lose weight more efficiently.

Regular strength training should be part of everyone’s exercise regime. Research has shown that intense workout can burn up to almost 200 extra calories.

Eating right

Many people assume that by severely restricting our caloric intake, we will lose weight. Whilst managing out diet is key, cutting too many calories at once can be counter-productive. Our bodies are designed to keep us at our general weight, so if we suddenly drop half the calories from our diet, our resting metabolic rate slows down. The resting metabolic rate is the amount of calories that our body burns to maintain basic bodily functions like breathing and heartbeat. This slows down when our body assumes that we’re starving.

Therefore, it’s important to calculate how many calories you should be consuming in order to still lose weight safely. Downloading an app like MyFitnessPal can help you to calculate how many calories you need to burn and it can aid in tallying your meals. I find it more useful than websites which give you generic guidelines because you can actually tally all of your workouts too.

Eating regularly

Also, it’s really important that we eat regularly. Skipping breakfast is a sure fire way to make our metabolism sluggish. If we don’t eat after we roll out of bed, our bodies go into starvation mode, so we burn less calories in order to conserve energy. When we sleep, our bodies go into rest mode and our metabolism doesn’t kick start again until you eat, so skipping the first meal of the day prolongs the slow metabolism.

High-fiber breakfasts filled with good carbs are the best bet, as they can keep us feeling fuller for longer, speed up metabolism and give us energy for the day. This includes foods like muesli with almond milk, with blueberries and diced banana in the mix. Add a drop of organic honey if you like living on the edge.

Eating five to six small meals throughout the day is a more efficient strategy to lose weight, rather than eating three bigger meals. Eating most of the time keeps your metabolism working and and stops you feeling so hungry that you over-eat. No more than four hours should pass between meals to help you maintain a prime anabolic state and can help to encourage consistent protein synthesis.

Drinking water

This is quite an obvious point, as drinking water is always good for you. But drinking water can actually burn a significant amount of calories each day; A study in Germany discovered that drinking 17 ounces of water increases the body’s ability to burn calories by 30 percent.

Best fat burning foods

As well as organising your diet plan to make sure you eat regularly, there are certain foods you can eat that have a “thermogenic” effect, and others that trigger fat releasing hormones and eliminate toxins that slow down your metabolism. It’s best to build your entire diet around clean, whole foods and make it part of your daily routine. Here’s a list of some fat-busting nosh.

Lean meats

Protein is one of the most talked about nutrients in the fitness community because of it’s importance in muscle maintenance and weight loss. A skinless chicken breast is a staple food for people who want their protein fix with very low carb and fat content, which has become symbolic of a bodybuilders diet. It can do much more beyond functioning as an optimum post-workout meal or supply us with our protein needs at any time in the day, as it also has a high thermogenic effect. The long chains of amino acids break down when you digest the meat, so you actually burn around 30% of its total calories just through eating it. So, if a chicken breast was 300 calories, you would need 90 calories to break it down.

Whole grains

Carbohydrates are an important component in our everyday diet. They fuel our bodies and whole grains like brown rice keep us fuller for longer without the resultant insulin spike which simple carbs may provide. Whole grains are complex carbohydrates so it takes longer for us to digest, therefore we are burning more calories than if if we chose to eat simple carbs.

Oats can help you start the day right because of high fibre content, which is useful for contributing towards normal bowel movements; high fiber foods help to remove excess blood sugars and cholesterol from our bodies.

Kale

Crunching on kale may be a way to detoxify your body whilst suppressing your appetite. The detoxing characteristics of this nutrient-dense superfood are powerful; four cups of it can help to detoxify your liver and provide you a load of fibre too. Detoxing is used to clear the body of harmful toxins but can also curb your addiction to sugary food, as it can help towards removing those addictive chemical hooks.

Green tea

This isn’t technically a food, but is one of the most renowned natural fat burners nonetheless. Green tea is often consumed in a detox diet plan because it is jam packed with antioxidants. There is some research that suggests green tea is a great way to burn fat. According to American Journal of Clinical Nutrition, drinking four cups a day helped people lose up to six pounds in eight weeks. This is thanks to EGCG which is a compound within green tea, which revs up our metabolism as soon as we start drinking it. The fat busting flavan catechin is present, which can help to break down fat on a molecular level.

This natural fat burner is free from artificial chemicals (make sure to get it organic), and is an all-round cleanser which can benefit you in many ways. If you want to know how to boost your metabolism, many would vouch that green tea is a huge contributing factor towards reaching this goal.

Coffee

There may be some positives behind our love for a morning cup of joe. We all know that coffee is a stimulant and can help to wake us up before our commute to work; it works by stimulating our adrenal glands, which tells our bodies to burn fat. To get the best effects, make sure to drink coffee within moderation. Over-consumption can wear out our adrenal glands over a period of time, therefore, it is wise to stick to a minimal amount if you want to maintain healthy energy levels, naturally.

Chia seeds

These tiny seeds pack a serious punch in terms of nutrition. They are full of fiber, protein and omega-3 fats. They have been found to reduce visceral adipose tissue, a ‘belly fat’ tissue which affects the metabolism of the body and is a component to obesity.

Being fuller for longer means that you are less likely to over-eat, and the amino acid tryptophan is a natural appetite suppresser. They also contain the hormone glucagon, which is known for its fat burning effects. Check out more of the benefits which chia seeds provide.

Nuts

Nuts are mentioned time and time again as a major component in weight loss and healthy eating diets. They contain omega-3 fats and essential vitamins like Zinc, Magnesium and Prosphorus which can help to regulate metabolism and help you to stay fuller for longer. The most fibrous nuts are: almonds, pistachios, pecans and hazelnuts, whereas macadamia nuts have the most monounsaturated fats. Now that the “all fats are bad” myth has been disproved, we realise that monounsaturated fats can help you slim down. The American Journal of Clinical Nutrition found that the monounsaturated fat-rich diet yielded in a greater increase in the participants’ resting energy expenditure; up to 4.3 percent more calories burned without doing any exercise.

if you don’t enjoy nuts on their own, you can mix them into your meals like muesli, with blueberries and almond milk for an additional crunch. It’s best to mix up which nuts you eat to get the full spectrum of nutrients that they provide; brazil nuts may stop toxins from targeting your fat cells, whereas walnuts are a rich source of omega-3’s.

Be careful that you don’t eat too many in one go; the calories can quickly add up. Get a small handful and put the packet away!

Lentils

This little pulse comes in green, red or brown and is becoming increasingly popular for its high level of fibre. This will keep those cravings at bay and lentils are a great source of protein for vegetarians and vegans.

Lentils are also very rich in iron, which is something which you should incorporate into your diet because a fair few of us are actually iron deficient. Being deficient in a nutrient means that your body’s metabolism has to slow down to cope with the lack of what it needs. One cup of lentils will give you 35% of your RDA. Bringing it back to normal functioning is a great and easy way how to boost your metabolism.

Wild salmon

Salmon is notorious for its omega-3 and protein density, and is another food that can help us combat our abdominal fat. There are two more metabolism-boosting benefits to this healthy fish; it can help to improve our reaction to insulin and help our thyroid function due to the full spectrum of amino acids and omega-3 fatty acid content.

It makes a great addition to a healthy diet and we recommend trying it with green beans and sweet potato for a full well-rounded meal.

Avocados

Avocados are known to be high in fat and have often been avoided by dieters in the past. However, the monounsaturated fats in here are, as mentioned, great for those wanting to lose weight. This fruit helps us dispose of free radicals, protecting our energy-producing cells and are a great fuel for our workouts. Interestingly, they contain mannoheptulose, which can help to stop a spike in insulin and is a critical part of fat loss.

Which foods slow down metabolism?

Stay away from:

• Refined carbs (white bread, white pasta and white rice)
• Refined sugars
• trans fats
• non-organic foods (high in pesticides)

According to Prevention magazine, Canadian researchers found that chemicals in our fruit and veg can slow down the fat burning process and even cause weight gain. If you can’t purchase organic, wash it and wipe with lemon juice to remove any pesticides on the skin of your produce.

You now have all the information needed to overcome any obstacles on your journey to a healthier life, and a faster metabolism. (all information is for educational and entertainment use only).

Now that you know how to boost your metabolism naturally, you can sleep more, drink more water, do the right exercise and eat the right foods. Simple right? Let us know what you think in the comments below!

The post How to Boost Your Metabolism, Naturally appeared first on Gymterest.

Why should you try doing a homemade detox?

Whether you want to lose weight or just feel better, believers in detox diets swear by its ability to rid the body of harmful toxins and reset your body. You do this by eliminating certain dietary vices, such as sugar, processed foods, alcohol and cigarette smoke from your daily life. The idea is that our bodies cannot deal with the overload of chemicals that come from processed foods, so we need to flush them out.

Detox diets are for people who have unexplained fatigue, irritated skin, are bloated or find it hard to concentrate. There is a vast array of ways to detoxify out there, and it can feel a bit overwhelming to choose the best one. However, the majority of detoxification methods will support these general principles:

• Reducing the amount of chemicals we consume. Most diets just focus on organic food, fruits vegetables and water, but others suggest including herbs and supplements or may not include food at all.
• Basing your diet on foods that give you vitamins, minerals and antioxidants to help your body detox.
• Foods that are also high in fibre and water, so that your bowel movements are regular and more frequent. This is a practical way in which your body detoxes.

There is a lot of coverage around the pros and cons of detoxing. What’s important to remember when committing to a homemade detox is to use your common sense, stay healthy and consult your doctor first if you have any health concerns.

Many people try going on detox diets in order to lose weight (or trying to get a six pack fast), if they feel that a balanced diet and regular exercise isn’t working. Detoxing has benefits beyond this, namely in boosting your general well-being but here is a comprehensive list of the main ones:

Losing weight

Detox diet plans are calorie-restrictive, and cut out food groups like diary, replacing them with fruit and vegetables. This is why they often work in the short-term as we tend to have less calorie intake. We often tend to look at the formula for losing weight as being, calorie intake < Calorie expenditure, but there is more to it than that.

Research suggests that the science behind detoxing is based on the fact that chemicals, from things such as pesticides that are added to non-organic foods, can be deposited in our fat cells. They also remove empty calories from our diet. Calories in sugar lead to a spike in insulin, is highly addictive and won’t fill you up, which can cause you to over eat. Therefore, eliminating it may help curb this addiction by re-programming your eating habits.

It’s important to remember that detoxes shouldn’t be seen as a quick fix. A detox is short term but it can lead the way to a permanent and healthy way of living, with new and improved dieting habits.

Change your eating habits for good

A detox is a great way to change your eating habits as well as the way you think about food. Willpower alone is rarely enough to help your diet and rid of addictions, as you are more likely to give into cravings. Detoxing is essentially telling your brain and taste buds to forget fries, and helps to get you in the swing of some good habits and a new lifestyle.

Improve metabolism

This benefit is pretty obvious, as a detox is making your digestive system work harder. Detoxing once or twice a year clears out toxins to make bowel movements more frequent. It’s important to avoid severe detoxes and stick to healthy ones. Detoxing is a great way how to boost your metabolism.

Increase energy levels

Most people who follow their detox diets report that they feel more energized. The bottom line here is you feel full of life because of where your calories come from. Eating fruit and vegetables gives you a natural boost without the resultant crash that comes from refined sugars, caffeine and trans fat. The focus on hydration means you feel more energetic than if you usually don’t drink enough water.

Glowing skin

Some people state that they have brighter, clearer skin following a detox cleanse. As our skin is our largest organ, this follows the general line of argument that detoxing helps our organs function. We have always been told that eating junk food gives us spots, now by consuming the right nutrients we are giving our skin a natural glow.

Manage stress

Claimed benefits of detoxing are not just physical ones. They can also help you manage stress. The chemicals that we keep talking about, found in things like cigarettes, alcohol and excessive caffeine consumption can contribute to adrenal fatigue. Adrenals support our body’s ability to cope with every day stress and to stay calm. Therefore, a detox cleanse could help these glands rejuvenate and give our minds a much needed break.

Increased concentration

Alongside this, it can make us feel more alert after taking part in one of the detox diets listed below. A large part of this comes from drinking excess water, which is the essence of what our brains need to function. Also, the diet side of things can help lift the sluggish feeling that comes from indulging in junk food and combat any mental fatigue.

Which homemade detox should you try?

If you feel that a detox may suit you and your lifestyle and want to give it a try, you now need to decide which one is for you.

Some detoxes eliminate whole food groups, and some focus on a specific drink that they feel can cleanse your body.

A common form of detox comes in cleansing. A colon cleanse does what it says on the tin. Our colons usually function adequately, but sometimes they may need some help. The simplest at-home method is to increase your fibre and water intake to help your body flush out all these toxins. An example of this is the six day cleanse detox which consists of distilled water, organic apple cider vinegar and aloe vera juice, alongside small and healthy snacks such as raw vegetables. Search online for one that suits your taste pallet but we recommend that you take an organic, nutrient-dense superfood such as moringa powder to help contribute towards your daily vitamin requirements.

Other forms of cleaning detoxes include Liver cleanse/liver detox. Our livers are vital in getting rid of toxins from our body by cleaning our blood, and they work over-time for people who drink excessively. There are many insane supplements out there that claim to support your liver but experts warn that some could actually harm you.

A safe way to cleanse your liver is to eat cruciferous vegetables like broccoli, cauliflower, kale, cabbage and brussel sprouts. These are great because they contain compounds which eliminate toxins called glucosinolates. Avoiding preservatives and salt by eating clean foods will help your liver function well.

The idea of drinking warm lemon juice infused water is one of the most predominant, firmly rooted detox diets out there. Lemon water is believed to help your liver, by increasing the production of bile, and helping to boost your immune system. There are suggestions that it also supports digestion as the acid in lemons is similar to that in your stomach, which speeds up digestion. This can help you feel lighter and prevent the uncomfortable and often painful cramps that come with constipation.

Lemons are also good at helping the body absorb more iron, which is good at supporting the immune system. They can also help clear your unitary tract, curb your appetite and make your breathe fresher. Lemons can be seen as miracle fruit as they also have antiseptic, antioxidant and anti-aging properties.

The general method of lemon water detoxing is:

• 1 (8 oz) glass of warm filtered water
• ½ of a freshly squeezed lemon

Green tea (and other detox teas)

With all popular detox plans, the ingredients are natural, and green tea or other detox teas are no exception. This means your body will benefit from the lack of added chemicals that are in most foods. Green tea also contains antioxidants and is a fat burner. It’s well known within the weight loss community for its ability to increase metabolism. A quick metabolism means more calorie expenditure, therefore even if your calorie intake was to stay the same, you could still lose weight.

As an anti-oxidant, green tea can fight free radicals in our bodies, which can combat cancer. This also helps boost your immunity, which benefits your general well-being. Make sure you chose a green tea that is natural and organic, and be sure to work your detox plan around it and stick to it.

There is some of the benefits of why you should try a cleanse detox or any of the detox diets, and hopefully it has given you some pointers if you want to try a homemade detox for yourself.

The post Detox Diets and How You Can Detox at Home appeared first on Gymterest.

Living in the heart of the rain forest is a little berry, so rich in antioxidants and nutrients, it can’t be matched by any other naturally growing food. Camu camu powder is the newest powerfruit on the scene, and has been granted the nickname of ‘nature’s multivitamin’. This vitamin C-rich fruit can grow to around the size of a lemon, is orange/red in colour and has been used for decades for its healing properties.

(Check out the benefits of moringa in our superfood series after you finish this article)

It is available to buy in powder form and here are some of the reasons why this Amazonian superfruit made it to our Superfood Series:

More vitamin C than any other food

Camu camu is famous for  being the most potent source of natural vitamin C in the world. It contains 60X more of this essential vitamin than oranges. That’s right, just one teaspoon of camu powder has 1180% of your RDA.

Vitamin C is essential because our body can’t make it naturally, so we have to get it from the foods we eat. There are many claimed benefits including prevention of chronic diseases, anti-aging, boosting our immune system and more.

Anti-inflammatory

The abundance of vitamin C which this fruit provides can keep our health in check. It is a very powerful anti-inflammatory, which can block inflammation and diseases which cause it from forming in our bodies. The vast array of other amino acids, vitamins and antioxidants in camu camu is amazing for reducing inflammation. It can help to repaid tendon, joint and ligament damage by producing collagen.

Building Muscle

This fruit may also make your strength training more worthwhile. The amino acid ‘Serine’ is present in camu camu, and it serves to break down the bonds in protein, so our body can use it. This is a superb addition to our fitness regime as the protein breakdown is essential for it to be used in muscle maintenance and growth.

For another super-food which can help with performance inside and outside of the gym, check out the health benefits of consuming maca root powder.

Mental Well-being

Aside from the physical benefits, camu camu powder has been found to support our mental well-being as well. It is number 2 on a list created by Dr Gary Null, for the holistic treatment of depression. Dr Null is a nutritionist and researcher nationwide, and it is theorized that it has the power to optimize brain chemistry because of its density in nutrients.
A balance of brain chemistry can do wonders for our mood, and vitamin C has been linked to an increase in seretonic, which is the feel-good neurotransmitter. This also can aid in sleep, improvement in memory and general mood. It has been used as a natural anti-depressant and has been known to alleviate symptoms in some people.

Anti-viral

We’re not talking about cyber security here, but how camu camu powder can be great at keeping us healthy; it has the potential to stop us falling ill in the cold winter months. It contains Gallic acid, an antioxidant that has been found to contain anti-viral and ant-fungal characteristics. When we take camu camu, we are equipping our body with a better defence against infections. It also has been claimed to provide anti-herpetic activity (which means it can prevent herpes but still; don’t be silly, wrap your willy. Don’t be a fool, wrap your tool).

Reduce your risk of cancer

Evidence suggests that camu camu powder may help our body steer clear of cancer. This is because it is rich is flavonoids, which have been found to combat the disease. They are antioxidants which neutralize free-roaming radicals in our bodies.

Keep us looking younger

As mentioned above, camu is effective at preventing the breakdown of collagen. This is not only good for healthy joints and muscles, but also in keeping us looking youthful. Collagen is responsible for our skins elasticity and the breakdown of it is the cause of wrinkles.

High in nutrients

When we go on about how nutrient-dense camu camu powder is, it is for good reason. The combination of different antioxidants and vitamins mean that our bodies will be getting all of the goodness they want and need. This will help to keep us strong and healthy, so we can reap maximum rewards from working hard at the gym. The presence of potassium will keep your heart and kidney healthy, giving you a natural energy boost.
‘Leucine’ is important as it can help our bones and muscles grow and prevent tearing. Antioxidant rich foods are associated with keeping our hearts healthy and blood pressure low. Chia seeds are high in nutrients too.

How to take it?

The camu camu berry can be rather sour, and the South American fruit can be taken in powder or capsule form. You can add this powder to other foods such as oatmeal or shakes and you should take around one teaspoon a week to give you a weekly health boost.
It is important to only take a small amount because of the high vitamin C content, overdoing it can be harmful to our digestive tract and kidneys.

Camu camu powder is more expensive than some of the other supplements or sources of vitamin C, but you are taking such a small amount and it is from a wholefood thus providing much more health benefits than pills in my opinion.

Sevenhills Wholefoods Organic Camu Camu Powder 125g, Soil Association certified organic

The post Superfood Series: Camu Camu Powder – ‘Nature’s Multi-Vitamin’ appeared first on Gymterest.

For many, the idea of having ripped abs is the pinnacle and symbol of true fitness. First, we have to understand that everyone has abdominal muscles already. There is just a layer of fat covering them, or they are not quite big enough – yet. Here in 7 simple steps, we have covered the best way how to get a six pack fast, followed by the best ab exercises:

Step 1 – Stop your bloating

Bloating is common problem for many of us. Here are a few reasons why your six pack may not be showing through, and how to prevent temporary abdominal distension:

• Eating the wrong type of foods

Most processed and unhealthy foods can cause bloating. Some obvious ones to stay away from are carbonated drinks, sugar free gum ( the sugar alcohols cause bloating) and sugar-free desserts. “Artifical sweeteners such as sorbitol and aspartame induce bloating because they can not be digested” says Christine Gerbstadt, MD, a spokesman for The Academy of Nutrition and Dietetics.

The lactose in dairy can cause bloating as well due to it’s malabsorption. Some healthy foods which cause this problem with abdominal discomfort and excess gas are cabbage and broccoli due to the non-digestible carbohydrates they contain. If you want to continue eating these foods and don’t want to reduce your intake, a supplement called Beano® exists which can help to break down and digest the otherwise non-digestible carbs, leaving nothing for the bacteria to feast on.

• Not eating enough fiber

Not enough fiber in the diet can contribute towards constipation and a build up of gas, which is a nasty recipe for bloating that can cause us to look a little bit pregnant. Try to eat at least 25 grams a day (women) or 38 grams a day (men) from a mixture of fruits, vegetables, whole grains, nuts, seeds or superfoods such as aduna moringa, which has a large proportion of fibre and vitamins as explained in our article about the benefits of moringa powder.

• Eating while on the move / too fast

Eating while on the move is a big problem in modern society, where everyone is constantly rushing around. Take time to sit down when you’re eating and remember to chew your food properly. This will prevent excess gas being swallowed and allow for less work to be done in the stomach if you chew your food right down. If you need to drink on the move, use a straw to help with keeping as little excess gas in your stomach as possible.

• Allergies

Consult a doctor if you believe that you may have an allergy such as lactose or wheat intolerance. This could be the reason why you are seeing no results on the six pack front, even with a strict fitness and nutrition regime. A simple breath test from your doctor will let you know if you need to make any alterations to your diet.

Step 2 – body fat percentage; nutrition, exercise, sleep

This is one of the most important factors in determining how to get a six pack fast. Men and women both have different body fat percentages where the six pack usually comes through. For men, the percentage is between 6-10% whereas women are ‘ripped’ at around 12% body fat, but this all depends on where our fat stores are located on our bodies. Some lucky people can have a six pack at higher fat percentages, whereas the opposite is true as well for the less fortunate.

The main factors which can contribute to helping you to get the desired body fat percentage is fitness strategy, nutrition and quality/quantity of sleep.

The best and most simple tip for lowering body fat percentage is to eat slightly less than your calorie expenditure each day, whilst making sure that you sleep enough each night. You can calculate how many calories you need per day (and macros) via many websites online. Try to get all of your vitamins, one way is to eat superfoods like camu camu which are very rich in nutrients.

Step 3 – Avoid over-training / too many reps / too light

Many people believe that we can train our stomach every day. Doing this will just leave you frustrated with a lack of results because our abdominals need time to rest and recover just like any other muscles in our body. Growth happens outside of the gym, therefore, by not allowing your muscles the time to recover, it will be very inefficient in terms of muscle growth.

This is why training your core for too long in one period of time can be counter-productive. If you see ‘the best ab exercises’ below these steps on how to get a six pack fast, you will see why you only need a small amount of time to train your abdominals (intensely).

Another common mistake people make when trying to get a six pack is doing way too many reps. When the exercise gets too easy, you should increase the resistance and add some weight to your exercises.

Step 4 – Right type of cardio

As mentioned in our HIIT article, the most efficient way to shed the pounds is by doing High Intensity Interval Training. Think of a car; if you drive it at 50 mph consistently, the fuel reserves do not get drained and it is an efficient ride. In contrast, if you are going from 70 mph to 20mph, then back up to 70 repeatedly, the fuel consumption will be very inefficient, leading to fuel drainage at an accelerated pace. This is like our bodies when we work out, but the aim of the game here is to burn as much ‘fuel’ as possible. There are many perks of training in this way, including:

More fun

Conventional cardio strategies like running on the treadmill can be one of the boring things known to man, alongside watching paint dry and waiting to skip a YouTube advertisement. With HIIT, you have the chance to diversify your range of movements and there is very little chance you can feel bored with the high intensity involved.

More time efficient

Because of the high intensity of this regime, the workout is completed in just a fraction of the time. It has been found that 15 minutes of HIIT is equivalent to 30 minutes of jogging. For those with restricted time to work out in your busy schedules, this gives you the chance to squeeze in a quick session, removing any excuses that you may keep telling yourself.

“Be stronger than your strongest excuse”

Increase in strength and lean muscle mass

Due to the large, challenging, full range of movements required for this activity, there is potential to grow muscle and lose weight at the same time, allowing for lean muscle definition to come through, which is a perfect recipe for a well defined six pack.

‘The Afterburn Effect’ – Excess Post-Exercise Oxygen Consumption (EPOC)

HIIT allows your metabolism to stay higher than normal for up to 24 hours after your workout, allowing for a significantly higher calorie expenditure. Training at a heightened intensity helps you to burn carbs during workout, and burn fat stores afterwards. [‘This afterburn effect’ takes place because] “our body has to work twice as hard post-workout to replenish oxygen stores” [which we become temporarily deficient in during our workout], says Tom Crisp, consultant sports physician at the Barbican BUPA centre, London.

Another one of my favourite exercises for weight loss and muscle definition is jump rope. In our article on the benefits of skipping, we outline why it is so effective and why skipping is the cornerstone of many professional athletes’ training regimes. An hour of skipping can burn between 600-1000 calories an hour, depending on intensity, weight and fitness level. This activity requires multiple muscles all over the body from your arms (tricep, forearms and biceps), legs (predominantly calves, but also quadriceps, hamstrings and glutes), chest, back and core. A massive advantage of skipping is that the ‘afterburn effect‘ is stimulated, allowing for an increased metabolism after the workout to burn more calories.

Step 5 – Incorporate compound exercises

To get the most bang for your buck, compound exercises are a great way to burn calories and to increase muscle growth all over your body. A compound exercise is defined as any movement which targets multiple muscle groups at once. Fortunately, exercises such as squats also target the core, as well as the thigs, hips, buttocks, quadriceps (vastus lateralis, vastus medialis, vastus intermidius and rectus femoris) and hamstrings. An added perk of squatting is that it can strengthen the bones and ligaments.

There are people I train with who have an extremely ripped physique, but never do isolation exercises. It is possible to get your six pack showing with just compound movements, without even having to directly exercise your core with isolated movements such as leg raises (although a combination of the two can reap the best results).

Step 6 – Consistency

“A river cuts through rock not because of its power, but because of its perseverance”

The secret to building muscle, losing weight, getting stronger and getting ripped abs is consistency. If you allow your daily habits to be positive and consistent, the shredded physique is inevitable; it’s just a matter of when. The only factor in determining how quick you get it is how hard you work for it.

Write down daily goals, weekly goals, monthly goals and yearly goals. When your plan is written down on paper, it can be easier to stick to, helping to prevent unhealthy and lazy relapses.

When you achieve certain milestones and you see it working, it can allow you to celebrate the small victories and show you that it is possible. It is a challenging path, therefore doing this can make it feel worthwhile and a bit easier.

Step 7 – Drinking enough water

Water is so important for any health-related goal you are going for. As 60% of our bodies are made up of water and our muscles are around 79% water, you will not be surprised to know that increasing your daily intake is linked to many health benefits, such as muscle growth, detoxification and weight-loss. If you want to know how to get a six pack faster and maintain it, this is one of the most overlooked factors. More water in your diet helps with:

• Weight loss

One study found that drinking 500ml of water increased metabolism by 30%. If you add green tea to your detoxification regime as well, the caffeine actually works to speed up your metabolism, which is the reason why it is the main ingredient in “fat-burner pills”. The reason why green tea is much healthier than these or than a cup of coffee is because of minute amount of caffeine in each cup of green tea (24-40mg) which is still enough to have a mild effect. It also contains an abundance of anti-oxidants called catechins.

• Muscle growth

During weight training, water is transported into the muscle cells (interstitial space) which gives you that pumped look and feeling. A combination of excessive sweating and lack of fluid intake can draw the water from the muscles, back into the blood. Not a great idea if you want the appearance of ripped abs! It can also speed up the muscle breakdown process and slow down muscle growth.

Weight-loss and muscle growth; by simply adding more water to your diet (and maybe green tea as well), it can contribute towards your goals for having that shredded physique and a well-sculpted six pack, all year round.

Best ab exercises

Leg raises

Lay on your back and keep your arms wide, grasping the floor with spiderman fingers either side of you (for balance, not for fun). Keep your legs straight and raise them until they are vertical. Lower them slowly, but don’t allow them to touch the floor as we do not want to relieve the strain from the abs before the next rep. Perform these between 20-30 times before transitioning into the next exercise.

Flutter kick

Keep your legs straight and lay on your back, keeping arms by your sides. Raise your feet around 8 inches off the floor, then kick your feet up and down in a scissor-like movement with toes pointed. Proceed to do these for 30 seconds before changing the exercise.

Rotation with medicine ball

Sit on the floor and hold a medicine ball in front of you. Keep your knees bent and together, leaning back slightly, with your feet flat on the floor (or keep them lifted while performing the movement). Proceed to touch the medicine ball on the floor either side of you, intensely twisting from side to side allowing your head to turn in the direction where you are touching, keeping your core tight as you move. Experiment with the weight of the medicine ball; don’t use a ball which is too light or too heavy. Try to aim between 15-30 on each side depending on the weight of the ball and fitness level.

V-ups

keep your arms and legs extended straight whilst laying on your back. Raise them all simultaneously, with the aim of touching your toes with your fingers. Repeat 15-30 times depending on fitness level before moving on.

Toe touches

Similar to the V-up, but the only difference is that you keep your legs raised straight and vertical in the air. Proceed to lift your arms to try and touch your toes, keeping the core tight. Repeat 20-30 times before moving on to the next exercise.

Burpees

Squat down with your hands placed on the floor in front of you. Jump your feet backwards so you’re in a plank position, whilst in this position you have the option to do a push up (if you do the push-up, make sure to keep good form!). From the plank position, you then jump your feet forwards again towards your hands. From here, do a jump of epic proportions into the air keeping your arms over-head during the movement. Do these between 15-30 times.

Standard plank

Get into a press up position, keeping your arms shoulder-width apart and your heels parallel to your toes. Keep your core tight and do not allow your bum to drop down (this will cause excessive strain on your lower back) and don’t push your bum upwards. To have good form, you should be parallel to the floor. Another variation of the standard plank is to rest on your forearms, with your hands clasped together. Hold this stance for between 30 seconds and 90 seconds. For an easier alternative for those of a low fitness level, rest on your knees as opposed to your toes.

I tend to do 3-5 of these exercises with no break in between. After the set is complete, I give myself a 30 second break before repeating the sequence 2-4 more times.

I usually start with leg raises or another exercise which targets the lower abdominals first because they are the weakest part of your core. This is the key to building them lower abs where people find it most hardest to acquire.

Note: All information is posted for educational and entertainment purposes only.

Seeing how you can fit such an intense workout into such a small time window, that is all you need to do for ab day. Spending hour after hour on exercising the abdominals is a sure fire way to prevent your six pack from gleaming through. I hope this article has shown you how to get a six pack fast and in the simplest way possible, and the best ab exercises to help you towards your goal.

If you have any queries or anything to add, then please comment below!

The post How to Get A Six Pack Fast – 7 Simple Steps appeared first on Gymterest.

Sometimes exercise can be good for our bones, and can help to strengthen our joints. Sometimes however, a high-impact and intense exercise regime can place too much stress on our joints and cartilage, leading to annoying problems like tennis elbow or knee issues. There are simple and effective ways we can help to protect our joints, one of them being cod liver oil and glucosamine supplements.

This is a traditional supplement for supporting joint health, as it helps to prevent breakdown of cartilage and reduce inflammation in the joints.

Cod liver oil

Cod liver oil has been around since World War 2 and has always been prized in its ability to ease joint pain. It contains health supporting vitamin A and D and omega-3 fatty acids, which have been shown to reduce inflammation and prevent cartilage degeneration.

Vitamin D helps your body to absorb calcium to make our bones strong. This is important to avoid joint problems such as osteoporosis, which occurs due to bones losing their density. Vitamin A has anti-oxidative properties and can help with growth, but make sure to keep your daily intake lower than 1.5mg because it can be detrimental to health in large amounts.

Recent research into long-chain omega 3 fatty acids has debunked any misconceptions which state that they are ‘bad for us’. They are actually helpful in reducing the risk of heart disease, promoting brain function and reducing blood pressure.

Cod liver oil can also help to alleviate symptoms of rheumatoid arthritis, as this study saw that people who take it experienced less morning stiffness and joint pain.

Glucosamine

The benefits of Glucosamine have only recently been discovered, but sales of the supplement are growing rapidly. It is an crystaline compound which is found naturally in our bodies and is a key player in cartilage repair and formation process. Cartilage is important because it provides support and flexibility of movement for our joints. Glucosamine is needed for the production of proteoglycans and glycosaminoglycans (GAGS), which are essential for healthy cartilage.

As we age, we produce less glucosamine, therefore supplementing with it can help to prevent having an insufficient amount of cartilage around our joints. These supplements are the easiest way to get the necessary amount of glucosamine into our bodies because it isn’t readily available in many of our foods. Look for a post workout meal which will compliment your cod liver & glucosamine supplementation to keep your muscles in top working order as well.

Some studies have found that Glucosamine can ease osteoporosis pain and repair joints damaged by the disease.

The bottom line: Cod Liver oil and Glucosamine can be very beneficial to our joint health, especially when taken in conjunction with each other. From my own experience, I have reaped great benefits from using this supplement as it contributed to my recovery from ‘golfers elbow’.

Simply Supplements Cod Liver Oil 1000mg 360 Capsules + FREE GIFT Glucosamine Sulphate 1500mg 60 Tablets

Want to increase bone density? Read our article on the benefits of jumprope!

Cautionary note: Glucosamine comes from shellfish so it’s not suitable for vegetarians or people who have an allergies to shellfish. The recommended daily dose is 1500mg, and this information can always been found on the capsule bottle. Anybody who wants to take this supplement should first consult their doctor.

Anything to add or ask? Comment below!

The post Cod Liver Oil & Glucosamine: How To Support Your Joints Amidst An Intense Training Regime appeared first on Gymterest.

BCAAs, short for branched-chain amino acids, have become a hot topic in the bodybuilding world, but what are they and what can they do for you?

Amino Acids are essentially the building blocks for protein, which help to maintain muscle mass and prevent muscle tissue tearing. There are nine essential amino acids, and they are needed for us to function normally. Of these, three are BCAAs; They are: valine, leucine and isoleucine and they make up around 35% of our muscle mass which is why the BCAA benefits can show considerable improvements to muscle growth.

This has made them ideal supplements for making the most of our workout, as they are key for building muscle mass and are readily used by muscles during a workout. For a wholefood with the amino acid ‘serine’ and other nutrients, check out the benefits of camu powder.

Benefits of BCAAs – there are claims that they:

Trigger protein synthesis

Protein synthesis is a term used to describe muscle growth. BCAAs (especially leucine) stimulate muscle synthesis, and it is suggested that it does so more than full proteins. They may also increase the capacity for protein synthesis by stimulating the cellular machinery responsible for carrying out the process of protein synthesis.

Supplementing with BCAAs can prevent your body going into a negative nitrogen balance after intense exercise, helping you to make a faster recovery.

Supply muscle energy

They also stimulate insulin production, the anabolic hormone. Insulin is essential for energy for the body, as it allows both blood sugar and amino acids to be utilised by the muscles. Supplying the muscles with “fuel” means that they can perform better and won’t tire as easily. Not to be used as a substitute for a balanced and varied diet, for more information check out what to eat before a workout and our take on what the what to eat post workout as well to complement the Benefits that BCAAs can provide.

Preserve lean mass

Our bodies are put into catabolic condition when we do intense weight training, where our glycine stores are depleted. BCAAs are there to act as an energy source, preventing muscle breakdown. This can allow you to get “ripped” or lose weight whilst decreasing the amount of muscle lost. In a study on rats, BCAAs were better at preventing muscle atrophy than the placebo group.

Maintain muscle mass as you age:

BCAAs may be beneficial for people who have hit a plateau in their gains due to age. When you turn 35, protein synthesis slows down. If you take BCAAs, they have been shown to increase and prolong the building of protein as the older muscle still responds to amino acids, especially BCAAs. In fact, Leucine has been shown to increase synthesis by up to 145% after strength training. This should always be taken in conjunction with other BCAA’s and a ratio of 40% leucine was shown to be most effective.

Improve endurance

BCAAs may actually help you to exercise for longer, as studies show that supplementation can increase endurance capacity.

They are good at preventing fatigue, as participants who took 300mg of BCAA for 3 days had 17.2% more resistance to fatigue than the placebo group did.

They can also allow our bodies to burn more fat, as they can be used to maintain levels of ATP when our bodies are using up glycogen;in regards to endurance, the BCAA benefits show significant improvements.

Contribute towards a healthy immune system

Maximising gains takes more than just preventing muscle loss. When you train, you are putting immense amounts of stress on your body. A strong immune system is needed in order to tolerate this stress, otherwise you may fall ill which can compromise progress in the gym.

Luckily, BCAAs are great for supporting our immune system. This is partly because the BCAAs are essential, and taking them in supplement form will prevent any deficiency. This can help your body stay healthy and strong. Incorporate these with taking cod liver oil and glucosamine for added benefit to the immune system, and to the joints as well.

Increase strength

BCAAs may increase levels of testosterone, if taken after resistance training; your body undergoes hormonal changes naturally, which is what you want in order to maximise results. Taking protein supplements have been shown to increase strength, and leucine may be especially effective. The BCAA benefits to gains and strength are natural and healthy.

Leucine was shown to increase strength by 31% in all exercises undertaken by young men. The reason behind this is simple: protein adds to muscle growth, and protein is constructed from long strands of units which are amino acids.

There you have it, 7 reasons why BCAAs are so effective and why you should consider incorporating them into your diet. I recommend the brand Reflex as I use them myself, and have seen BCAA benefits in terms of strength, size and endurance.

Reflex Nutrition BCAAs, Pack of 200 Capsules

Reflex Nutrition BCAA Capsules -Pack of 500

Have anything to add to our BCAA benefits or have any queries? Comment below!

The post Why Take BCAAs? 7 Reasons Why They Are So Effective appeared first on Gymterest.