Girls Need Muscle Too!

Why Girls NEED Muscle too!
When you start on a fat loss program, what do usually do? Make a bee-line for the cardio equipment in order to start burning calories? Drop your calorie intake to create a calorie deficit for fat loss to occur? Drop your carbs completely? Because everyone knows low carb diets work.
If this sounds like you, you’re making some big mistakes.

The best way to guarantee that you not only lose body fat but stay lean year round is to actually switch the focus from purely fat loss to one of lean muscle gain. It’s something many women still worry about.
So let’s go over the reasons you need lean muscle and how it’s going to help you get the body of your dreams – and then keep it.

Muscle Tissue Is Metabolically Active

Lean muscle is calorie hungry. The more muscle you have, the more energy you’ll burn every single second of every single day – even when you’re asleep.
This is a big reason why men seem to have a much easier time losing body fat compared to women. Men are quickly able to burn up excess calories due to their greater lean muscle mass, so they easily create a calorie deficit.
Building lean muscle will not only boost your fat loss results, but it’ll be the best way to prevent future fat gain as well. The higher your metabolic rate is, the less strict you’ll have to be with your daily diet in order to stay leaner long-term.

Muscle Tissue Safely Stores Carbs.

Lean muscle acts as a carb storage house. If you don’t have much muscle and aren’t using what you eat the surplus immediately gets stored as body fat.
If however you work out regularly, the energy stores on your muscles are ready to be refilled. This means that the excess carbs you eat will first go to the muscle tissues for storage before you begin to store fat.
So by having more muscle, and working out more often, you can eat more carbs on a day to day basis.
If you dislike low carb dieting, building more muscle is your solution.

Muscle Tissue helps regulate blood sugar levels.
(Increase your insulin sensitivity)
This means that your body will be better able to regulate its blood glucose levels and when you do eat carbohydrates, you won’t get a blood sugar spike followed by a crash.

This can help to decrease your risk of diabetes as well as decrease the chances of fat gain over time.
If you aren’t instantly storing carbohydrates you eat as body fat (like you will if you have poor insulin sensitivity or ‘insulin resistance’), this makes it easier to sustain the lean figure you’re after.

Muscle Tissue Makes You Stronger

Finally, adding more muscle makes you strong. If you want to improve the quality of your life and make day to day functional movement easier, building more muscle is the best way to do this.
Have more muscle mass and you’ll be able to do the activities you enjoy, you’ll be more active on the whole. This increases your daily calorie burn, making weight control a doddle.

Summing up, if you want to see noticeable changes taking place in your body, week in week out, step away from the cardio machines and focus on some strength training. Building more lean muscle mass through a proper metabolic resistance training program is the number one way to

1. lose fat initially
2. combat fat regain

So ditch the cardio machines.
Follow a plan that will speed up your metabolism AND build some sleek sexy muscle.

That’s where real, lasting results are found.

Are you are still relying on cardio ?

Teriyaki Marinade

8: Teriyaki Marinade
It’s an old standby — the teriyaki marinade. This marinade is versatile and a crowd-pleaser. You can serve your chicken with fresh fruits or vegetables, both go well with the flavours of teriyaki. And best of all, it’s simple and quick to put together.
You’ll only need four ingredients:
orange juice
soy sauce
Sprinkle of garlic powder
Combine all ingredients, and marinate your chicken for one hour or so. Remember that oranges have citric acid — so don’t allow the chicken to marinate for too long.
After marinating, grill your chicken until it’s cooked through. Serve with vegetables like onions or bell peppers or fruits like pineapple. Add a simple side dish – Delish!

Is your sandwich killing you?

Is Your Lunch Slowly Killing You?

By Kevin DiDonato MS, CSCS, CES

It’s lunch time! You head down to the cafeteria or grab your brown bag and book it outside, or to where other co-workers are gathering.

But what you may not know – and what everyone else may not know either – is that your lunch sandwich may be slowly destroying the cells in your body.

And this could lead to an early death if you’re not careful!

What makes your simple little sandwich so bad for you?

I’m glad you asked…

Processed Meat and Death Risk

Like everyone else, I love a good sandwich. Meat, cheese, lettuce, and tomato (or whatever veggies you like) all squished together in between two slices of sprouted grain, whole grain, or whole wheat wrap.

Nothing satisfies your appetite like a hearty, tasty, and meaty sandwich.

But, what if I was to tell you, the meat that you put in your sandwich could slowly be killing you?

Would you think twice about your next bite?

Would you discard the meat in your sandwich and go for a more veggie-based lunch sensation?

Truth be told, most of the processed meat that you put in your sandwich could be putting you at risk for an early death.


Most processed meat – without you even knowing it – may be made from a combination of left over parts of turkey, pork, and other meat.

And they piece it together to make the meat in your sandwich.

Now, it may also be filled with fat, fillers, additives, and other harmful ingredients that could pose a serious risk to your health.

In fact, a new study shows just that.

Here’s what the study found:

They assessed and followed over 400,000 people, and in 2009 they found that over 26,000 of them had died.

The study also showed that processed meat was associated with an increased risk for early mortality.

When they made corrections for any type of measurement error, the results still remained significant!

Now, this study showed that cardiovascular disease, cancer, and “other causes of death” were associated with a higher intake of processed meats.

But there is a silver lining…

Poultry was NOT associated with all-cause mortality!

They concluded:

“The results of our analysis support a moderate positive association between processed meat consumption and mortality, in particular due to cardiovascular disease, but also to cancer.”

The Killer Lunch

Many people enjoy a sandwich (or two) for lunch. Filled with cheese, processed meat, and veggies, sandwiches may make a great lunch alternative to other high-calorie foods.

However, processed meat, in general, may be filled with fat, sodium, fillers, additives, and other ingredients that could pose a risk to your health.

And, as the results of this study show, may increase your risk for premature death.

So what should you look for when you’re making a sandwich?

• Look for items that actually look like meat

• Get slices of meat that are lower in fat and sodium (good choices are turkey, chicken, and lean roast beef slices)

• Look for items that have less fillers, additives, and may be organic – as they may be better options for you down the road

Keeping these things in mind, you may find your lunches full of better meat choices, less fat, and less sodium, therefore potentially limiting the harmful effects in your body.


Rohrmann S, Overvad K, Bueno-de-Mesquita HB, Jakobsen MU, Egeberg R, Tjenneland A, Nailler L, Boutron-Ruault MC, Clavel-Chapelon F, Krogh V, Palli D, Panico S, Tumino R, Ricceri F, Bergmann MM, Boeing H, Li K, Kaaks R, Khaw KT, Wareham NJ, Crowe FL, Key TJ, Naska A, Trichopoulou A, Trichopoulos D, Leenders M, Peeters PHM, Engeset D, Parr CL, Skeie G, Jakszyn P, Snachez MJ, Huerta JM, Redondo ML, Barricarte A, Amiano P, Drake I, Sonestedt E, Hallmans G, Johansson I, Federko V, Romieux I, Ferrari P, Noat T, Vergnaud AC, Riboli E, Linseisen J. Meat consumption and mortality – results from the European Prospective Investigation into Cancer and Nutrition. BMC medicine 2013;11:63. Doi: 10.1186/1741-7015-11-63.

What the food industry doesn’t want you to know about fat!

What They NEVER Want You To Know About Olive Oil

This is very interesting – especially if you still think fat is bad! Remember there are Essential Fats- essential because your body can’t produce them and they are critical to healthy, fully functioning body. Read on…

By Kevin DiDonato MS, CSCS, CES

Weight loss seekers are constantly on the lookout for the right foods to eat to lose weight.

So what do big FOOD companies do?

They come out with “light,” “fat-free,” and “reduced-fat” alternatives, geared towards people looking to lose weight.

And, if you’re one of the countless people looking to lose weight, you probably have picked up one (or more) of these products.

But you may have been duped by smooth advertising or deceptive marketing practices.


FAT is not what you need to worry about, it’s the white stuff – sugar – that may be the NUMBER ONE enemy to weight loss.

And fat, well, let’s just say fat has a LOT to do with how your body functions on a day-to-day basis, and is an integral part in the weight-loss process.

Fats, Olive Oil, and Your Weight

You see, big food manufacturers know your fears. They know that you believe that if you eat FAT, then you will gain weight.

So what do they do? They come out with products that are lower in FAT, but higher in sugar and other additives and fillers to bulk up the product.

If you were to compare a fat-free, light, or reduced-fat product label, you may be surprised to find out that the calories may be essentially the same – just LOWER in fat.

But they know that people don’t bother to read the labels – all they see are the words “light,” “reduced fat,” or “fat free.”
And that’s when they know you’re hooked!

But, as an educated consumer, you know better…

You know that fat is integral for not only weight loss, but for the health of ALL the cells in your body.

And you also know that too much fat – just like everything else – may lead to weight gain.

Now, the recommendations for fat: 30 percent of your daily caloric intake should be from fat. Most should come from poly and monounsaturated fats, and a small – but integral amount – should come from saturated fats.

Now, besides fat being integral to weight loss, it is also integral for filling you up – or leaving you feeling satisfied.


Studies suggest fat – like the kind found in olive oil – may increase serotonin levels, which is the main satiety hormone in the body.

One study showed that people who ate yogurt infused with olive oil, ate less and felt fuller after consuming the yogurt than the control group – which ended up eating – on average – 176 MORE calories.

And, the control group had lower serotonin levels than the yogurt consuming group.

Another thing that adds to the feeling of hunger, according to studies, is when your body uses the nutrients from food and your blood sugar starts to decline.

Now, when you include fat with every meal, it may slow the absorption of sugar from the blood, therefore maintaining blood sugar levels.

Another study showed that in some olive oil, there are two compounds that may be able to slow the absorption of sugar from the blood, therefore preventing a fast decrease in blood sugar, and the onset of the hunger feeling.

Take Home Message

Don’t be fooled by the labels “low-fat,” “reduced fat,” or “fat-free.”

Most of the time, these products have the same amount of calories – or more – and contain fillers and sugar. And worst of all, these products may not fill you up, leading you to eat more or something else, leading to an intake of extra calories.

However, including healthy fats, like olive oil, coconut oil, and avocados, for example, may provide your body with healthy fats your body needs for many processes in your body.

And in the case of olive oil, you may find yourself more satisfied after using olive oil than other products alone.

If you want a healthy fat – besides olive oil – that is both good for you and may provide heart health benefits, then a good high quality omega-3 fatty acids supplement may be for you!


Schieberle P, Somoza V, Rubach M, Scholl L, Balzer M; Identifying substances that regulate satiety in oils and fats and improving low-fat foodstuffs by adding lipid compounds with a high satiety effect; Key findings of the DFG/AiF cluster project “Perception of fat content and regulating satiety: an approach to developing low-fat foodstuffs”, 2009-2012.

Healthy Motives #7

“Failure Isn’t Falling Down, It’s Failing to Get Back Up.”
You’re a failure!
I’m a failure too!
and thats OK, everyone that’s succeeded in their life has failed too. Failure is necessary for physical and emotional growth. Successful people pick themselves up, dust themselves off, learn from their failure, and become stronger as a result. Don’t be afraid to fail.

You’re Not Eating Enough Calories to Lose Weight

lose belly fat without starvation

lose belly fat without starvation

The majority of the time when you’re having a problem losing weight, it’s not because you aren’t making good food choices. The reason why your weight loss has stagnated is because you’re not eating enough calories to lose weight.

What Happens When You’re Not Eating Enough Calories?

When most people start dieting, they slash their calories and add a large amount of exercise to their daily routine. That’s fine, but they usually cut their calories way too low. Add in the extra exercise, and all of a sudden you have an extreme calorie deficit that is working against you.

Not eating enough calories causes many metabolic changes. Your body is a smart machine and senses a large decrease in dietary energy. Your large calorie deficit might work for a few days or even weeks, but eventually your body will wake up and sound alarms that it needs to conserve energy. It doesn’t want to just waste away. It needs that energy (fat) to survive. So, what does your body do when it senses prolonged energy restriction? Not eating enough calories…

  • Slows down thyroid production – Your thyroid is responsible for fat, carbohydrate, and protein metabolism among other things. Your body has the ability to slow down thyroid output in an effort to maintain energy balance.
  • Decreases muscle mass – Muscle is highly calorie intensive to maintain. In a prolonged extreme calorie deficit, it is one of the first things that your body looks to get rid of. Your body needs the fat, wants the fat, and the muscle can be spared. It breaks down the muscle tissue and uses it for energy.
  • Lowers testosterone levels – An important hormone for both men and women,testosterone is just one of many hormones that are affected with severe calorie restriction. Testosterone is anabolic to muscle tissue. Without it, it becomes that much harder to maintain, let alone put on muscle mass.
  • Decreases leptin levels – Leptin is one of many energy regulating hormones. More importantly, it’s a “hunger” hormone that tells you whether to eat or not. High leptin levels signal that it’s OK to stop eating, while low leptin levels are a signal to eat more energy. Because of this, leptin levels decrease in calorie restricted environments
  • Decreases energy levels – There are many physical actions your body takes when you’re not eating enough calories to lose weight, but there are also some mental ones. Neurotransmitter production is limited, which can lead to a lack of motivation. It’s your body’s way of telling you to “slow down” – conserve your energy.

A few reasons shoulder joints are injured in training

A few reasons shoulder joints are injured in training

1. The shoulder joints rely on muscles to support them and that means you must have good strength balance and symmetry anterior to posterior. Unfortunately most fitness enthusiasts only work the front of the shoulder and forget that the back (posterior) of the shoulders is the real deal.

2. Shoulders have the greatest range of motion in the body. As a result when someone loses 25%, it can go unnoticed. However lose 25% of motion in your low back, hip or elbow and you lose big time function. No different in the shoulder except that without noticing the loss, compensate in other areas which is when the problems begin.

3. Rotation and your thoracic spine is where you really help your shoulders out. The problem is very few people train the shoulder in a rotational plane. Therefore the thoracic spine eventually gets tight. Loss of thoracic spine mobility means the shoulder has to do more rotating. Not a good thing for the shoulder long term.

4. The shoulder is a joint that must have a strong integration between the pelvis, trunk, scapular and shoulder joint in order to function successfully and stay healthy. This is lost if all strength training is done in isolation without the other areas getting involved. A shoulder that plays alone is not a happy shoulder.

5. Keeping the Scapula (shoulder blade) stable and mobile is a great place to start protecting the shoulder joint and rotator cuff. Making sure the scapula is loaded before pulling movements are performed is how you get the scapula on board instantly. Performing movements that do not require full ranges of motion is essentially informing the scapula that he is not needed.

1. Don’t always choose just 1 or 2 movements. Hit the shoulders using 4 to 5 different movement variations in a workout

2. Constantly change your base of support to get you pelvis thinking when training – especially easy with bands.

3. Don’t go directly overhead with pressing. Allow your arms to follow a more real life, scapular plane – a sweeping arc – out, up and forward.

4. Work the posterior (back) shoulder twice as much as the anterior (front) shoulder. And Yes… chest training iIS anterior shoulder training. It’s really easy to get the posterior shoulder training with bands

5. Make the thoracic spine rotate by performing unilateral (1 side) training with the shoulders not just bilateral all the time.

6. Anytime you can reinforce getting a good scapular retraction with downward rotation… Go For it. PACK UR SHOULDER BLADES DOWN.

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