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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