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What's holding you back from getting the body you want?

What's holding you back from getting the body you want?

Mike Ryan

What's holding you back from getting the body you want?

Not knowing what to do? Not knowing what to eat?
Here is some applicable advice that you can start using today!

Building muscle and burning fat involves WORK. WORK = force x distance. Exercises that involve the most muscle allow you to do the most WORK. Sprints, squats, deadlifts, pushups and rows are just a few examples of exercises that require a lot of WORK.

It's no wonder why so many people that do light arm exercises, like bicep curls, maintain the same amount of body fat. If you are curling 15lbs, 20 inches, VERSUS deadlifting 100lbs, 24 inches, what exercise requires more work?

Now if you are wondering, "how do I know how many sets and reps to do?", the answer is the same for how you know when you need to drink water. Your body is very receptive toward the stresses of working out, and when you are reaching your threshold, your muscles will produce a burn, more formally known as lactic acid. 3 sets of 10 reps is a general guide line but that all depends on how hard you are pushing yourself and what your goals are.

The best routine in the world is no match for the fight against fat, unless a smart nutrition strategy is coupled. If you are like myself, and hate counting calories, then you will be pleased to hear that you do not have to.

We get all of our calories from 3 sources: fats, proteins, and carbs. Carbs are our bodies preferred energy source, and should be eaten in proportion to our activity level. If you had a grueling workout, then feel free to have some brown rice or sweet potatoes, or any other healthy carbohydrate. If you are traveling all day on an airplane, I would advise getting all your calories from protein and fat, granted you are trying to lose body fat. (Note: fiber is a carbohydrate that our bodies can not break down. You can eat all the fiber you want).

As for protein; eggs, any meat, beans, nuts, quinoa, edamame and seafood are a few examples of what you should be eating. Protein is going to repair muscles after workouts and also keep you full. Increasing protein to lose fat is a smart move.

Lastly is fat. Fat is finally losing its notorious reputation as being the obesity culprit. It makes sense to think that eating fat will get you fat, but of coarse it is not that simple. Eating more calories than what your body expends is what's going to cause you to gain fat. Fat is going to keep you full for a long time, support hormone and metabolism function, give your body energy, and much more. Fat is also the bodies second choice to use for fuel. When you stop eating as many carbs, and replace them with fats, your body is forced to use the fat you eat, and have stored, for energy. Nuts, avocados, olives, coconuts/oil, salmon and eggs are good sources of fat.

All of this information is very general to give you a better concept of fitness and nutrition. I encourage you to ask any questions you may have that we can answer specifically. Thanks for reading!