Gym Lingo Series: #4 The Moves

The last episode of the Gym Lingo Series; The Moves. You usually overhear certain terms at the gym that would either sounds funny or not make sense at all. Familiarize yourself with those terms so the next time you’re conversing about the gym, the lead will be yours. Let’s take a look at some of those moves:...

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Gym Lingo Series: #3 The Methods

Your fitness goals dictate your type of training. There are certain terminologies associated with each type of training. You will hear those a lot at the gym, or even run through them as you're reading your favorite fitness magazine. Therefore, it is important to familiarize yourself with “The Methods” involved in training so you can approach your goals the right way. Here’s a list the list: ...

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Gym Lingo Series: #2 The Talk

You are supposed to be 100% concentrated on your workout and not wasting your valuable time chitchatting with others at the gym. However, a lot of times your going to experience workout interruptions brought to you in part by your brothers in iron. For a newcomer, many of those social interruptions do not make sense. Here is some decoding for common phrases at the gym:...

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Gym Lingo Series: #1 The Crowd

Unsurprisingly, gyms are filled with people who have the potential to score high on the intimidation scale. Try going for a quick stroll inside the gym, you will be attacked with not only provoking looks and take-no-prisoners stares, but also some out of the ordinary lingo that would even add more insult to injury. Here is a gym lingo series that would make you walk around the gym like a pro. Be on the look out for the rest of the series, ya' heard!...

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Playlist #1: Top 10 Workout Music Tracks

A good workout playlist could possibly be your best friend at the gym. Here is a list of 10 hot tracks that will take your workout to the next level. The songs are in no specific order. Now it's time to upgrade your gym music playlist. This is playlist #1, be on the lookout for new music playlists regularly. Enjoy! ...

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"The Annihilator" Workout

This is what I have been doing at the gym for the past few weeks. I must say that it’s not the easiest training split out there, but it has been showing great results. The split focuses on strength and endurance, which makes it great for recreational athletes and beginners in general. Keep in mind that exercises here are done as supersets (Superset: a combination of a set of one exercises followed by a set of another exercises with minimal to no rest between them). For examp...

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Calculating macronutrients requirements

As explained in this post, macronutrients are proteins, fats, and carbohydrates. To calculate your macronutrient needs you will first need to determine your caloric needs from here. Keep in mind the followi...

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Macronutrients requirements

Whether your goal is to shred that stubborn fat or pack on some lean muscle, it is without a doubt that determining your caloric requirement is an essential step towards meeting your fitness goals. But what comes after figuring out the daily caloric requirement? You probably guessed it right if your answer is macronutrient requirements. For those of you wondering, macronutrients are proteins, fats, and carbohydrate...

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Torch fat in 10 minutes!

Here you have it, a simple circuit training routine to melt that extra blubber. This routine requires no equipment or space, which makes it a lot more convenient, especially for those on the run. Make sure you follow the exercises in order to achieve the best results. Of course, in circuit training, doing the routine once counts as one circuit. Try to go anywhere from 3-5 circuits continuously, with a resting time of 45-60 seconds between circuits. Also, try to keep the resting periods between each exercise to a minimu...

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Recipes: Peanut butter Banana power shake!

Nothing is better than a filling meal on the go, especially with today’s busy lifestyles. This power shake will be ready for attack in no time. As the name suggests, it consists of natural peanut butter, banana, and a few other healthy ingredients. The end result is a shake with well-rounded nutritional values, great taste, and could be definitely used as a pre/post-workout supplement. Let’s get this shake shakin...

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The complete guide to calculating caloric needs

Undoubtedly, a successful diet will require smart planning. This includes calculating the daily caloric requirements, which differ from one person to another. The following could be used as a guide to achieve a rough calculation of daily caloric needs. Basic Terminology: BMR (Basal Metabolic Rate): The amount of calories you need to consume in order for your internal organs to function at rest. NEAT (Non-Exercise Associated Thermogenesis): The amount of calories expended on daily activities that are not exercise-related (For example: working, doing house chores, shopping, etc.). EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise. TEF (Thermic effect of feeding): The calorie expenditure...

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Do you understand nutrition labels?

There is no doubt that fitting into a healthy lifestyle will involve a lot of changes. One of those changes involves taking initiative and looking at the nutrition labels of the foods you buy. Honestly speaking, I was never the type of person to check out that white rectangular box at the back of the food packaging. However, when I decided to adapt to a healthy lifestyle, I started reading the nutrition label before anything. “So I checked out that nutrition label on the cereal box, now what?”. Well, you have to keep in mind that paying attention to the amount of calories while quickly glancing over the ingredients and the breakdown of the nutrition label will do you no good. Here are a few things to keep in mind on your next trip to the...

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Chug that H2O!

One of the most controversial questions when it comes to health and fitness is “How much water do I need to drink?”. Much debate is going on as some say daily drinking of 8-10 glasses of water is enough, while others argue that letting your thirst dictate your daily water intake is the way to go. Different theories, different point of views, but they all agree upon one thing; water is good for you.  I've had my own experiments with water intake to see what works best for me. My experiments went from over-hydrating myself with water, to only drinking water when feeling thirsty. I must say that I have learned quite a lot from such experiments. It’s been already established that water is great for you, but the trick here...

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Goals: One step at a time

Dig this, nowadays without a goal, you are nothing. The first step to reaching that sense of accomplishment is to set goals. I am not talking about “go to the gym” or “lose weight”, those are not goals. Come on, I’m talking about “real” goals. Something like “bench press 225 pounds” or “lose 20 pounds of fat”, now those are real goals. One would argue with a lot of “but’s” like “but my right shoulder was dislocated 20 years ago and I had to be treated with gamma radiation, which later caused mutations, and now my two shoulder blades are fused together so I can’t bench press a single pound, let alone 225 pounds…blah, blah, blah”. Let me break down the news for you, with an attitude like that, you will not set any goals and you will not...

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What's Buzzin'?

Who doesn't want to be fit and healthy? You would rarely find someone jumping in to answer that question by saying “Oh, that would be me!”. Let’s face it; attaining the right physique is no easy job. It will require a lot of dedication and consistency to achieve one’s dream of being healthy and fit. But hey, let’s not look at the glass half empty, shall we?. I started my pursuit of fitness over a year ago, and aside from being a strict journey, I can conquer that it has been a pleasant one. Being healthy and fit is not about forcing yourself into it; it’s about living it and sustaining your results for a lifetime. In this blog, I will share my amateur experience and thoughts about health and fitness, so buckle up and enjoy the ride...

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