Daily tip #36| Spot fat removal

  Back when I watched a lot of tv, I used to see a lot of commercials saying their product will target the 'love handle and waist region' and remove the fat from there.

Until a few years back, I didn't find it ridiculous, I honestly thought you could remove fat from a place by exercising that place.. Turns out you can't.

 It is all a myth, there is no 'spot' fat removal, you can't lose weight from a single spot, if you lose - you are going to lose it from your whole body. Remember those commercials of vibrating belts, saying they'll remove the fat from the waist? It is not possible to focus removal of fat on a single spot of your body.

 Remember, people are different. Different people behave differently, so you might not lose those lovely handles until 10% body fat, and someone else might've lost them at 15%.

  The body decides how it distributes fat over - all you can do to shoo those man boobs and love handles away is to start easy by swaping out a few products, and then follow a general guideline. Nutrition alone will do a lot, but to gain a proper form you need atleast some aerobic exercises, jogging and cycling are one of the most preffered methods too.

 With a basic eating guideline and a 40 minute easy jog every 2 days and motivation too, ofcourse - you can get rid of the manboobs and unneccessary fat.


Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes to become happier! 

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Daily tip #33| Carb Cycling

Carb Cycling - one of the most promising fat loss concepts. Doing carb cycling you can get the rapid fat loss of a low-carb diet and also drop to a veery low level of body fat without burning muscle, or any of the other withdraws that come with a low-carb diet.


Carb cycling, as good as it sounds, it is definitely not for everyone. If you want to take it up, I suggest you should be over 18 years old, in a perfect health state and under 10% bodyfat (defined 6 pack). If you are a competing bodybuilder.


Carb cycling is seriously, only for competing bodybuilders. With it you can get to 3-4% body fat, which is quite dangerous. If you answered no to any of those questions, then nutrition, more nutrition and more nutrition + water + exercise + rest will get you where you want.


So, how does carby cycling work? Carb cycling avoids the starvation response by reloading the carbohydrates every fourth day. This keeps the metabolism running, without the muscles burning. This is an advanced weight loss method which allows you to get that lower ab fat off and become truly ripped - without losing any muscle in the process.


Only the most extremely motivated people can do this - it is a very strict diet. You must weight, count and also tally every bit of food that passes into your mouth.


Carb cycling is a four day cycle of three days with low-carb meals and the fourth with high carbs. How long would you need to keep this up? I would say from two to eight weeks - until you reach your goal. If you go past 8 weeks, you are doing something wrong and should look into it further.


Remember, as I said, this is an advanced technique, not really needed for most people since they are not competing in competitions.

Do not forget to drink a lot of water, not underestimate sleeping properly, stop making common mistakes to become happier! 

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Daily tip #22| Fats

Fats are made to look evil by the media, and uninformed people too, ofcourse. While that is true, there are good and bad fats, although everything is bad when there's too much of it. So let me explain.


You might be confused with all the blame on fat for obesity, why would fat be good? Fat is actually crucial for the human body. Many processes of the body rely on fat, without fat, fat-soluble vitamins could not be distributed. One of the good fats is saturated fat, found in tropical plants, dairy products and meat. Why is it considered good? Well, saturated fats make 50% of the cells membranes, which gives the cells their very needed stiffness. Saturated fats are also very important for your bones. In order for calcium (important for bones) to be properly absorbed, half of the fats you consume must be saturated fats. Saturated fats also help protect the liver better from toxins like alchohol and others. These fats also enhance the immune system, letting you stay less prone to diseases. They're also needed to properly utilize important fatty acids like omega-3, these fatty acids are better kept in the tissues when there are more saturated fats.



So as you see, fats are essential in order to stay healthy. Unsaturated fats are also healthy, the difference between unsaturated and saturated fats is that unsaturated fats contain a double bond between carbon atoms, while saturated fats only have one bond.


Unsaturated fats reduce thickness of the blood and clotting, help you regulate blood pressure, they lower bad cholesterol and increase good cholesterol, which is used to repair blood vessels and transport fat-soluble vitamins throughout the body.

There are also polyunsaturated fats which have two and more double bonds between carbon atoms. These fats are good too and they're in liquid form. Corn oil, fish oil, safflower oil, soybean oil, sunflower oil, flaxseed oil and hemp oil are all polyunsaturated fats. And as you know, they're in liquid form. Why did I mention liquid form?..


Trans fats.. These are the fats you should avoid. They're made by hydrogenating of partially hydrogenating oils. Why should you avoid them? They lower good cholesterol and raise the bad type. They raise the total serum cholesterol levels. Trans fats increase insulin levels and resistance, thus giving you more risk of diabetes, and making it worse for diabetics.




Trans fats are found everywhere, mostly found in processed foods, like baked goods, snack foods (mostly all of them, cookies, crackers, potato chips, popcorn) and fried foods like fried chicken and french fries.Trans fat consumtion should be kept to a bare minimum, for obvious reasons mentioned above. What you don't realise is that 'fat free' foods are the most horrible foods you can eat. Fat has gotten such a bad reputation from the media, when in reality it is essential if you want to be healthy. So what do companies do? They make 'fat free' products, with trans fats and refined sugars, which is obviously far worse than saturated and unsaturated fats. You shouldn't think that if you eat 'fat free' foods you won't consume any calories, in fact you might become even less healthy if you keep consuming trans fats.


Avoid those 'free fat', 'non fat' foods at all costs, carefully read the labels for anything that is 'hydrogenated' or 'partially hydrogenated'. Also avoid margarine and butter substitutes.


I'll recommend on how to cut down on these:

Eat healthy snacks, like sprouted nuts and seeds. They're rich in omega-3.
Make more foods with organic flax meals. (fibers, healthier digestion)
Use olive oil.
Use 'raw' butter and dairy products instead of 'fat free' ones, explained above why.
When cooking, use virgin coconut oil. (healthier intestinal tract, improves digestion, absorbtion of nutrients, helps control sugar levels, helps keep cholesterol healthy.)



After reading this post I'm sure you've realised mistakes which you might have been doing every day. Maybe  that's why that fat hasn't been in the mood to leave?..


As always, sleep better, eat after working out and drink water. Remember! It's better to cheat for a day than  quit! Have a nice day.

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Daily tip #10| Post-work out meal.

Today's tip is about nutrition, the post-workout type. Yes, you should eat after your workouts. Not eating after your workout is just plain horrible, the workout is worthless.

Yes, I did say worthless, that was not a long, 9 word typo. Building muscle could be like... Building a house. Now, building a house without bricks is going to leave it very unfinished. Nobody is going to buy the house, and you wouldn't want that, would you?


Same applies to muscles, building muscle without proper nutrition will leave the muscles carbohydrate resources depleted, and the fibers damaged. Depleted and damaged sounds plain awful, doesn't it? It actually is good, but just for short periods of time. Why? Muscle breaks down in order to repair itself into a stronger version, to accomplish the action you wanted to do.


Now that you know this, let's get into the fun part. Eating.

After your work outs, you simply need two things. Carbohydrates and protein.

Do you want some suggestions? Sure:

Nuts ( not many ) and dried fruits.

Fruit juice with chicken/fruit sandwiches.

Vegetarian omelet with toast

Cereal with milk

Eggs and toast

A protein or energy bar

A protein or energy shake

I do not recommend eating the last two more than once per day, you don't want your diet to be all shakes.

Now, what should you not eat? You should not eat anything that contains FAT. Fat slows down the  digestion. Meaning it would slow down the digestion of the carbs and protein you just ate, which you don't really want. You're not sure why you don't want that, you might say "it's going to be digested sooner or later, anyways.". Well, there's this thing called 'the golden hour', it's the first hour after your work out. 

During the first hour, your glycogen stores are depleted. So enzymes which convert glucose to glycogen are rushed to your muscles in order to quickly repair the stores. The post-workout meal is very important in order to replace the nutrients and fluids. You should also not forget to drink a lot of water. 

However.. Any small amount of carbohydrates won't do. You must eat enough carbohydrates in order to trigger insulin. Insulin is the harmone which shoves carbs and amino acids into your muscles. In doing this, the carb resynthesis speeds up and protein start to rapidly repair the broken tissue of your muscles.

You should always consider and think about your post-workout meals, without properly eating after work-outs, you may be possibly working out for nothing.

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Daily tip #6| Favourite day friday

It's friday!What's the most beloved activity to do on friday? You've guessed it, it's to have a drink.

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