All Posts by Justin

Cycling for Fitness and Fat Loss

Cycling is one of the most effective exercises to get fit and burn body fat once done consistently. I go to the gym 4-5 days per week and always take the bike with me, instead of driving. This is a great way to keep fit and lean. It usually takes me 10-12 minutes to arrive […]

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Delicious Tuna Pasta Recipe

Some people like to eat tuna out of a can, but it tastes even better when you use it to make delicious mouth-watering tuna recipes. Just recently I cooked this tasty tuna pasta recipe and all I used was some basic ingredients. A tuna that has a total of 200 calories, 5 grams of healthy fats, […]

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40 Ways To Stick With Your Workout Goals in 2016

40 Ways To Stick With Your Workout Goals in 2016 It’s a brand new year and you’re looking to get back in shape after eating rich, unhealthy foods that are synonymous with the holiday season. Don’t beat yourself up! There’s nothing wrong with spending time with your family and friends and indulging in your favorite food. […]

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Total Core Workout for Shredded Abs

People still make the mistake of doing regular ab exercises like crunches and sit-ups, so they end up making slow progress, or giving up completely. It only takes a little of your imagination to come up with better exercises that will effectively work your entire core to give you those sexy shredded abs. They don’t need to […]

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3 Day Split Workout Routine for Beginners

This 3 day split workout routine is ideal for beginners starting out lifting weights. This workout will work every muscle group which will allow maximize muscle growth and recovery. Training Frequency Your workouts will be divided over the course of a 3 day period. Monday – Workout 1: Chest, Triceps & Shoulders Tuesday – Rest […]

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Calculating the Number of Calories you Need Each Day

There are lots of diet plans on the internet which tell you how many calories the average person should consume each day. However, nobody is average and everyone is different. Personally, I was never a fan of counting calories. I thought, “Why bother, I’m already getting great results from my diet and workout program”. Read: Why […]

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Healthy Nutrition – Proteins Carbohydates, Fat’s Vitamins, Minerals and Water

In this post, I’m going to briefly discuss the importance of proteins, fats, carbohydrates, vitamins, minerals and water.

Protein

Make sure to get the right amount of protein in your diet, in the form of animal fats throughout the day

Protein such as chicken, eggs and other lean meats will help increase testosterone levels that encourage muscle growth and reduces body fat.

All protein substances should be low in fat.

High Protein Foods to Include In Each Meal

Good Proteins :

  • Skinless Chicken breast
  • Lobster
  • Shrimp
  • Turkey breast
  • Lean ground turkey
  • All fish
  • Fillet round steak
  • Sirloin steak
  • Lean ground beef
  • Egg whites or substitutes
  • Low-Fat Cottage Cheese
  • Buffalo
  • Lean Ham
  • Poultry (chicken and turkey)

I suggest grilling or baking your meat under a grill or in the oven. You can sprinkle seasoning over your meat for flavor instead of using sauces, which aren’t good for you.

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Healthy Food Choices to Build Muscle and Burn Fat

[caption id="attachment_6616" align="aligncenter" width="400"]healthy food choices Photo Credit: David Saddler (Creative Commons)[/caption]

We all know that eating healthy, rich foods are no doubt the most important aspect to gain muscle and burn fat and the better results we’ll achieve both in the short and long term.

This includes eating the right kind of foods and the right portion sizes at the right time.

It doesn’t matter how many days you work hard at the gym, if you don’t give your body the right amount of proteins, carbs and fats, you will not get the results you want.

In today’s world, it can be very difficult to stick to a strict diet and that can be for many different reasons such as our daily activities and work schedule.

This is one of the main reason’s why a lot of people give up on their muscle building and fat burning goals.

Because of their current circumstances, they give up and begin to think that getting in shape is not for them.

The most common exercise that most people have is that they don’t have the time to eat clean.

It’s not that they don’t have the time, it’s because they have no idea how they should be eating, or they’re too lazy to make an effort.

But  reality it’s just as easy to follow a healthy muscle building and fat burning meal plan than it does to eat junk food all day long.

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Killer Leg Workout Routine

A few years ago, I used to skip leg day.

I would much prefer to train my upper body, because it’s the one part that most people can see, unless you’re living in a hot country and wear shorts all the time.

I remember thinking to myself, If  I don’t train legs, I’ll look ridiculous with a huge upper body and tiny chicken legs.

leg day

The thought of going to the gym to do squats and leg presses made me want to skip them entirely or do basic leg curls and leg extensions. Anything to avoid, my legs feeling like jelly after doing squats for the first time.

I thought to myself, “why go through the hassle to train legs, they will take forever to grow!”.

I realised, it was just a limiting belief I had, and that I could build muscle on my legs the same as I did with my upper body.

Fast forward a few years later and I’m repping out 170 kg squats and lashing out leg presses like there’s no tomorrow.

It’s only when you start making progress and the results are clearly visable, that’s when you actually look forward to “Leg day” each week.

I know my legs aren’t as big as the huge bodybuilding types, but at least they can’t call me chicken legs anymore. 🙂

shredded abs

For me, squats are the best leg exercise that has major mass building effects when done properly.

Also, having a strong core makes a huge difference because it also targets your abs and obliques.

There are so many benefits of squats and I have already written a few articles on this topic. If you haven’t read them yet, here they are:

20 reasons why you should squat and how to do them correctly

10 Benefits of squats for women

Nowadays squats are a hugely popular exercise among men and women because it is the single most effective exercise that engages your glutes, quads, hamstrings and other muscles you probably never knew.

Leg Workout Routine

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Killer Shoulder and Arm Workout

shoulder arm workoutIf you guys are looking to gain size on your arms and shoulders then I’ve got a killer shoulder and arm workout in store for you.

This workout routine contains visual demonstrations of some of the most highly effective exercises that will no doubt pack on serious muscle mass.

These are just a few of my favorite shoulder and arm exercises that I have been doing for years. There are tons more but this is all you really need to get the job done!

Shoulder and Arms Workout Routine

Shoulder Workout

Exercise 1: Military Press
Exercise 2: Barbell Upright Rows
Exercise 3: Dumbbell Front Raise
Exercise 4: Standing Dumbbell Side Lateral Raise
Exercise 5: Barbell Shoulder Shrugs

Biceps and Triceps

Exercies 1: Standing Barbell Curls
Exercies 2: Skull Crushers
Exercies 3: Dumbell Hammer Curls
Exercies 4: Overhead Rope Extension
Exercies 5: Cable Bicep Curls
Exercies 6: Weighted Dips
Exercies 7: Preacher Curls

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6 Exercises to get Ripped Abs (with photos)

abs

I have already written quite a good few posts on this topic, but this one is more of a picture and video tutorial to demonstrate the exercises.

It’s much better to train your entire core, unlike what most people do when they train abs, basic crunches sit-ups, ab machine…

I do mostly weighted ab exercises that involve dumbbells, weight plates and cable machines. 

It doesn’t matter how many sets or reps you do when you train your core, you obviously need to have low body fat that’s why a clean diet and cardio is important.

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What I Eat On A Typical Day…

use these tips and suggestions in your own daily meal plan.

I usually prepare breakfast within 5 minutes of waking up.

Breakfast for me isn’t always the same, but I generally eat eggs with whatever else i’m having.

So, how do you like your eggs?

It depends how I feel, I might I have an omelette, boiled eggs, or scrambled eggs.

Option #1: Boiled Eggs for Breakfast

If I decide to have boiled eggs for breakfast, I’ll put 3-4 eggs in a pot and let it boil for 15 minutes.

Option #2: Omelettes for Breakfast

If I decide to eat an omelette, I’ll mix into a bowl, 2 whole eggs, 4 egg whites, half cup tomatoes, lettuce or spinach.

I’ll use a non-stick olive oil cooking spray on the pan, then pour in omelette mixture and let it cook for 10-15 minutes.

Read my High Protein Low Carb Chicken and Egg Omelette Recipe

Option #3: Scrambled Eggs for Breakfast

microwaved-scambled-eggIf I decide to have scrambled eggs, I’ll mix 2 whole eggs and 4 egg whites into a breakfast bowl and then let it heat up in the microwave for 3-5 minutes.

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Free Printable Workouts

Shows You How to Build Muscle and Get Six Pack Abs Fast! (Bonus Training Logs Included)