Building Muscle Losing Fat Simultaneously

If you want to help your body burn fat, then you have to put on more muscle. Yes you have to watch your calorie intake, but more muscle that you have, will raise your metabolism. You can build muscle 3 different ways. First you can build some without weights, build more with a light workout with weights, or go full out and build the most that your genes will allow, training with a lot of weight and training often.

You do not need weights to gain muscle. First off if you are a sedimentary type person, you just need to get up and get moving to improve your muscle tone. You can start walking at a pace that will raise your heart rate and make you break a sweat.

As you start toning and building some muscle you will find that the pace that once made you tired, will no longer do that. You will need to raise the pace to continue toning and adding more muscle.

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How To Stay On A Diet


Let’s face it, committing one’s self and sticking to a diet is anything but easy.  People have often wondered what the secret is on how to stay on a diet.  With the lifestyle that most people have adapted nowadays where being sedentary is totally fine plus junk foods and fast foods being a practical food of choice, going on a diet has gotten closer to impossible, more so in terms of sticking with it.  Losing weight has become more difficult to achieve with unhealthy foods growing in abundance and exercise requiring extra time and effort from one’s busy schedule.

We have seen so many people trying to lose weight and trying to keep the weight off by exercising consistently and by being very conscious with one’s calorie intake, hence going on a diet.  But then again, we are plagued with the reality of the ever so frequently asked question on how to stay on a diet and really keep it forever by developing it into some sort of a habit.  As what most of us are already aware of, exercising and going on a diet is hard but sticking with it is way way harder.  Why is this so?

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Healthy Diet and Exercise Plan

Healthy diet & Exercise

Healthy Diet and Exercise Plan should consist of complex carbohydrates, high quality protein and essential fatty acids. All of these three macro nutrients work together to make a Healthy Diet and Exercise Plan work.

Complex carbohydrates


    Whole wheat (bread, pasta, bagel etc)

    Sweet potato (yams)

    Brown rice


    Green leafy vegetables

High Quality Proteins

    Whey protein shakes



    Fish (tilapia, snapper, tuna etc.)

    Lean Red Meat


Essential Fatty Acids (good fats)



    Egg Yolk

    Fish Oil

    Olive Oil

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4 Great Things You Must Do To Build Muscle

Build Muscle

The first and most important thing that you must do if you ever want to have a solid muscular frame. Well besides going to the gym. This first step is an absolute a must and you will never gain any muscle if you ignore it.

You have to eat the right types of calories from muscle building foods. It is simply not enough to have a caloric surplus. I want you to think about this if you are eating Big Mac’s and Snickers bars all day you are definitely going to exceed your caloric expenditure. However does this sound like an intelligent approach to building muscle?

1. You must have a caloric surplus or in other words eat more calories than you burn throughout the day. What most people don’t realize is that muscle growth does not take place in the gym. Your body builds muscle while you are at home resting and eating. This is when the damaged muscle tissue is repaired and your body gets the materials to do this through the food that you eat. If you do not supply your body with the proper nutrients with enough calories this process simply cannot take place. It won’t matter how hard you work out in the gym if you are not eating enough you will never grow.

2. The first thing to understand is that not all calories are the same. At the most basic level the amount of calories that you consume determines whether you lose weight or gain weight. If you consume more calories than you burn you are going to gain weight. The types of calories that you consume will determine the type of weight that you will gain, the goal is to gain weight though muscle growth. If you eat the wrong food however you will only gain fat.

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Take Responsibility for Your Health and Fitness Before Illness Takes Responsibility of Your Life

health and fitness

In the first part to this article I showed you how your health and fitness results are a direct result of your health and fitness decisions. You are responsible whether you like it or not. In this second part to the article, I share with you what all Powerfully Positive People know, that is how saying you are not responsible robs you of your health and fitness power, while taking responsibility, give you all the power you need. Plus I share the one big step you need to take as soon as you have taken responsibility.

When you do not take responsibility for your health and fitness, you rob yourself of the majority of your power over your health and fitness. You may say “I am this way because of my genes, or my metabolism.” Well what influence do you have over your genes or metabolism? Very little or none. If you grant power over your health and fitness to external influences your outlook is bleak. You have no chance. The world is a scary place, and you are at its mercy.

On the other hand, if you say “My genes and metabolism are just an influence on me, and I am ultimately responsible for my Health and Fitness” you claim back your power (didn’t you feel a little of that power as your read those words?). The world is a brighter place and you can for the most part, chose what you do, where you go, and what you achieve.

Those who have taken responsibility for their health and fitness are plain to see. They are the sports stars, and athletes that are idolized (don’t you have a favourite sport’s hero?), or those fit people that you know which everyone takes notice of and admires. Every one of these people has taken responsibility for their Health and Fitness.

Once you tell yourself that you are responsible for your health and fitness, and that you are able to work with influences such as genes, metabolism, or the lingering effects of past illnesses or injuries, you must take THE FIRST BIG STEP.

It is to start getting yourself a health and fitness education.

Most people’s health and fitness education stopped the moment they left school, or college. Your health education should be a life long study, rather than just a few years in formal education.

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Enhance the Flexibility of Your Hips

During regular training and daily work, the hips are often overlooked. Unfortunately, the hip muscles in people who sit many hours a day at the desk become very firm. This can cause discomfort to the lower back, sciatica and knees. Stretching the piriformis muscles and hip flexors can help relieve tension and pain. The piriformis muscle is a pear-shaped muscle that begins at the base of the spine and extends through the ischial bone to the femur. The Piriformis and other rotators allow you to spread your legs sideways and straighten your hips correctly. They also protect your knees and back. You can properly train these muscles by adding hip-stretching exercises to your daily exercise program.

Method. 1 Stretching exercises of the hip while sitting

  1. Sit on an exercise mat or on a soft rug. Make sure you wear loose or elastic clothing for these stretching exercises.
  2. Bend your knees outward as if you wanted to sit cross-legged. The outside of your legs should be in contact with the ground all the time.
  3. Put your soles together and push them on the floor as far as possible towards your groin.
  4. Sit very straight and lean forward until you feel a stretch on the insides of your groin.
  5. Hold this stretch for 30 to 60 seconds. Rest for 30 seconds and repeat the exercise. Increase the duration of the stretch as you become more flexible and can lean forward.
  6. This exercise is especially helpful for people who practice lateral or direct splits.

Method. 2 Elongation of the hips while lying down

  1. Lie flat on your back. Choose either an exercise mat or a weight-lifting bench as a support. Your legs should be as straight as possible when you stretch them.
  2. Bend your right leg and then place both hands behind the back of your right thigh near your knee.
  3. Pull the thigh to your chest.
  4. Hold your thigh for 10 to 30 seconds. Move the right leg slowly back to the bent position.
  5. Stretch your right leg gently and then bend your left leg. Repeat this stretch on the left side.
  6. Repeat the stretching two to three times and work to keep the stretch for a longer period of time.

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How to Strengthening the Lower Part of Your Body

A repetition is the completion of an exercise.

Strength in the lower body helps us in many different ways, whether walking, running or building endurance. The most important muscles to focus on to strengthen your lower body are the abductor muscle, the adductor muscle, the gastrocnemius muscle, the gluteus maximus (buttock), the posterior muscle Thigh muscle, anterior thigh muscle and quadriceps. To strengthen those muscles of your lower body, you should regularly do a series of exercises.


  1. Strengthen the outer and inner thigh muscles. You can either use a fitness machine or a resistance band.

Fitness Equipment – Sit in the unit with your legs in, so your feet rest on the supports provided as you press your legs against the weights to train your outer thighs. To train your inner thighs, place your legs outside the machine while your feet rest on the supports. Now press against the weight of your legs together. Repeat both exercises 8 to 12 times.

Resistance Band – Wrap the ends of the band around your ankles. Stand so that you are safe and find your footing so you can move one foot from side to side. To train the outer thighs, stand on one leg while moving the other foot against the resistance. To train your inner thighs, start in the same position, but this time you move your foot crosswise against the resistance to the other side of the body. You should also repeat this exercise 8 to 12 times.

2. Train with your own body weight or small weights to train your calf muscles.

Body Weight – Stand with the ball of one foot on a raised surface and hack something over the edge. Shift all your body weight to this leg and lift the other leg off the floor so that your whole body lifts off the ground. Go back slowly to the starting position. Repeat this exercise 8 to 12 times and then change the leg.

    With weights – Stand on a flat surface with one weight on each shoulder. Roll slowly up onto your bales and back again. Repeat this exercise 8 to 12 times.

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