All you need is some knowledge and motivation to get the results you want!
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Sunday, December 20, 2009

Problem solve your nutrition easily!

take 3 minutes and write down every nutrition obstacle in your way this week. Then take another 3 minutes and write down 2 solutions for every obstacle. Problems solved, and now you'll be able to stick to your plan with ease.

Saturday, December 19, 2009

Aim for anything with no trans fats because it causes your bad cholesterol to rise

Friday, December 18, 2009

Strenght rest

Workout between 4 and 6pm as your body temperature is highest at that time.

Rest after a strength training workout to prevent injury and get the most out of it and it's results.

Thursday, December 17, 2009

Motivation tip

Motivational tip of the day: Workout NOT To Look Good, But To Make Others Look Bad

Tuesday, December 15, 2009

cardio and weight training

Don't do cardio and weight lifting on the same day if you want to build muscle and get bigger, only if you want to lose weight

Monday, December 14, 2009

Nap for energy

Take a short nap. When you've got the time at home and you're feeling run down, why not take a little nap? Short naps can give you the rest you need to be more alert. Just make sure not to sleep for too long or you may end up feeling even more drowsy than you did before the nap. Don't over do it

Sunday, December 13, 2009

Friday, December 11, 2009


Try skip dinner, or have a low carbohydrate and high protein dinner if you're very hungry.

Thursday, December 10, 2009

labels and fiber

Read the food labels and choose products high in fiber.

Wednesday, December 9, 2009

Alcohol for energy?

Cut down on alcohol. Alcohol may appear to make you sleepy, but it can actually ensure that you get a much lower quality of sleep than you would otherwise. Keep it in moderation so it won't affect your sleep and make you groggy the next day.

Tuesday, December 8, 2009

Increase Metabolism

Increased muscle mass, means increased metabolism, you will burn more calories in a day if you have more muscle!

Started filming the first youtube video today, will be up on youtube in less then a week when the editing is done, to subscribe now and watch it first click here

and the channel is

Monday, December 7, 2009

How to release more Energy -> more fat loss!

B vitamins play a vital role in releasing stored energy, which is fat,helps your nervous system and makes new blood cells!

Sunday, December 6, 2009

Today's tip is only for subscribers!

The tip is about how to get a great recovery and boost growth hormone while decreasing muscle breakdown!

Thursday, December 3, 2009

New Year Resolutions and some caffeine info

Why wait till January 1st to change your life and start adding healthy habits? We have a perfectly good day to start taking action. Today is the Day to take action - Start now.

Some studies show that caffeine should also be taken before weight lifting even if you want to gain weight because it goes directly to the muscles and helps you lift more.

Wednesday, December 2, 2009

In-Workout Stretchs

Stretch muscles between sets, so they stay loose and this will trigger better recovery.

If you have any suggestions for the site or tips, please email your suggestions to

Muscle rest

During rest, muscles rebuild and repair. You need to rest each muscle group for 42 to 72 hours between each workout.

Tuesday, December 1, 2009

Fruit for energy and some info about the site..

Have an apple. Eating fruits can be a great way to get a quick energy boost. Fruits are more easily digestible than many other foods and can give the fuel you need to get going.

Hi everyone, i made some small changes, the site is now and i will start once i have 1000 subscribers (you can help by telling your friends about it), in a week or two i will start releasing youtube videos with more fitness tips in the gym, stay tuned!

Sunday, November 29, 2009

Why have a walk?

Taking a long walk releases chemicals in the brain which calm your body and helps you sleep restfully.


Drink coffee before you workout or anything caffeine based as you will speed metabolism and burn more fat during the workout.

Thursday, November 26, 2009


In a restaurant always start off with a salad because it will help control hunger and satisfaction so that you don't over eat!

Crash diet = crached metabolism!

A crach diet slows down your metabolism, when this happens, your body will store fat instead of burn, and so you gain weight!

Wednesday, November 25, 2009

Keep germs from growing

When you buy hot food, eat it within 2 hours, so that germs don't grow.

Tuesday, November 24, 2009

Look forward to doing things

Find things to get excited about. Of course you're going to be exhausted in the morning if all you can think about doing is things you dread. Try to find at least one thing you can get excited about doing each day, even if it's just making your favorite lunch or meeting with a friend after work.

Monday, November 23, 2009


Listen to your favorite up-tempo songs. Listen to some tunes that will get your heart pumping, It's a a good way to boost energy! before and during workouts!

Sunday, November 22, 2009

Thirst or hunger

Do not mistaken hunger with thirst, food has water in it too, so your mind will want to eat more instead of just drinking.

Saturday, November 21, 2009

Have a mint

For some people, the smell and taste of mint helps wake them up (this has been proven with peppermint). Give it a try next time you're feeling drowsy. Even if you still feel sleepy at least you'll have fresh breath :P

Thursday, November 19, 2009


Get as much control over your health and fitness as you can by planning, shopping, and preparing, but don’t get upset by things you can’t control. Go with flow. Breathe. Work on improving everything else. It is how you fit in your clothes and look in the mirror that counts. NO ONE wears a scale or their weight around their neck.

Wednesday, November 18, 2009

Natural energy

Turn on the lights! Because your body responds naturally to changes in light, so if it's unnaturally dark where you are it may make staying alert a lot harder. Try keeping your blinds open a bit so you'll wake up naturally in the morning or adding a few extra lights to your environment to keep you from feeling sleepy throughout the day.

Tuesday, November 17, 2009

Workout in the morning

According to the October issue of Men's Health magazine, "People who workout in the morning are 90% more likely to stick to their workout than folks who try to workout later in the day."

Monday, November 16, 2009


Always hit a personal best in each workout, whether its adding weight or repetitions. This guarantees progress. And focus on quality workouts, not quantity.

Sunday, November 15, 2009

Too good to be true?

When something seems to good to be true, it probably is, some natural supplements say they will make you smarter, taller, lose fat overnight, don't fall for them, look for the scientific facts or see if people you know tried it.

Thursday, November 12, 2009

Milk Calcium

The calcium in milk helps your metabolism. It was proven that if you consume between 1,200 and 1,300 mg of calcium a day you lose nearly twice as much weight as others getting less calcium!

Little note

Only going to be releasing tips on weekdays :) Unfortunately i am too busy on the weekends :s
Stay Fit! Boudy

Wednesday, November 11, 2009

Boost your brain power NOW!

Next time you wake up to brush your teeth, use the opposite hand to hold the toothbrush, if your a lefty use your right hand and vice versa.
Do this the morning before an exam or meeting!

Monday, November 9, 2009

Squat Tip

Tap the floor when you do squats, that way you will fully contract your glute muscles!

Sunday, November 8, 2009


With every repetition breath, if you don't you wont be able to lift neither get good results.

Friday, November 6, 2009


Drink a glass of water before your meal, this will stop you from over eating.

Thursday, November 5, 2009

Empty Calorie of the day

Eat more, lose more!


The obvious one, don't skip breakfast and heres why: if you do it is a proven fact you will have more cravings throughout the day and you will intake more calories!
Arnold always said that it was the most important meal of the day!

Wednesday, November 4, 2009


Approach each workout as a team, your muscles work together, you should try it too, if you don't have a gym partner then its hard to keep on time and motivated!

Tuesday, November 3, 2009

Empty Calorie of the day

Spinach! yes Popeye ate spinach and there's a reason for it!
it also has good protein in it!

Monday, November 2, 2009


Many refined or junk/processed foods contain a combination of different artificial additives. And the combined effect and the long-term effects of these additives have not tested for safety and could prove harmful.

Sunday, November 1, 2009

Refined foods and Junk food

These foods have been stripped of much of their mineral in content and eating a lot overtime can result in lack of minerals and vitamins, sugar and sugary products supply the body with an excess of instant energy which can lead to high blood sugar levels for too long. This can create periods of low energy and mood swings.

Saturday, October 31, 2009

Fat loss Facts

Since fat is what you want to lose it helps to understand what it is. A visit to the local butchers will help! Ask him to show you a pound of fat. It is the size of a small brick. The idea that the body can lose 7lb of actual fat in a week is ludicrous. The maximum fat loss is more like 2lb a week, although 1lb is more realistic. Any further weight loss will be water and is more likely to come back quickly.

Friday, October 30, 2009


If you have a gym that can always access for free, for example in your building,
its going to be hard to stay motivated and go regularly, because if you feel tired then you would probably not end up going, if this is your case, every once and a while go to a paying gym or do a couple sessions with a personal trainer

Thursday, October 29, 2009

Stop the temptation!

Its very simple if the food isn't in your house they you won't be tempted,
so don't shop when your hungry because you will be surrounded by strong temptations of sweets and junk.

Wednesday, October 28, 2009

Reason you don't get the vitamins you need in today's diet

The reason you don't get the vitamins you need in your diet today is because most of the food we eat is processed, junk food has barely any vitamins or minerals at all, even if it does, its artificial and it has been proven that most artificial vitamins made in labs have no benefits to the human body!

Tuesday, October 27, 2009

Do you really need a multi-vitamin?

Well nowadays its very hard to get vitamins through food, unless you are eating 5 different fruits a day then your probably not getting the nutrients you need.
Next post i will talk more about vitamins and why we don't get them through today's food, why you need them and how to choose a good multi-vitamin because a lot of companies don't care about your health and just want to make profit!

Monday, October 26, 2009

Empty Calories?

Yes, you might have heard this before, this means eating and digesting the food burns more calories then the actual food itself
Celery is well known for it, a celery stick is 8 calories and it burns around 20 to chew and digest it!
Instead of having unhealthy snacks like chips or chocolate, you can just eat celery!
it also contains good dietary fiber!

Friday, October 23, 2009

Is the RECESSION making some of you healthy?

Research shows that the recession is affecting health, in a good way!
A lot of people stopped smoking because they were spending too much on cigarettes!

Thursday, October 15, 2009

Protein of the day

Eggs! the best quality protein you can find
Did you know: 1gram of egg protein does the same job as 2 grams of any other protein source!
Get the same results with two times less egg protein then chicken!

Saturday, October 10, 2009

Sleeping pills? not just!

Research shows that taking melatonin (sleeping pills) before your workout boost growth hormones! this is 100% true but you might think it makes you sleepy,
it doesn't, unless its night time and your ready to fall asleep!
I personally have never tried this but a friend of mine proved it to work

Wednesday, October 7, 2009


There is already enough salt in food without you adding to it!
Salt retains water and the more water in your blood the higher your blood pressure goes.
Intake less salt and avoid heart problems,it's very simple
This is not only to have a healthy heart but also the more water in your body the heavier you are! so you can lose some weight!

Monday, October 5, 2009

Energy Drinks - the dark science to gaining fat

Redbull gives you.... wings?? or FAT??
Energy drinks are worst then drinking sodas!
Yes caffeine makes you burn fat but for a very short term but combining it with sugar will cancel it out!
Getting a belly is not really worth the mental stimulation!

Saturday, October 3, 2009

The myth about calories!

Calories are not all equal, the amount of calories you eat is as important as what kind of calories you eat, protein is the most vital nutrient for construction and repair of muscle tissue.

Wednesday, September 30, 2009

Quick Gym tip for those who go home before finishing their workout

Start by doing the stuff you hate in the beginning of your workout because if you don't, your going to put little if no effort into them at the end, so if you hate working your lower body then do it at the beginning, and since u naturally like working your upper body you'll be putting effort into it unwillingly.

By the way, help me keep this blog free and updated by telling all your friends about it! post it on your facebook status or something :)

Sunday, September 27, 2009

Cardio Tip

Don't always do the same routine, mix it up every 2 months or so. This will make your body release more fat.
For example: if you usually spring at the end, try doing it in the beginning of your workout

Thursday, September 24, 2009

Speed up your matabolism by 24 percent??

Yeah thats right, all you need to do is increase your daily water intake to 2 litres a day!!

Saturday, September 19, 2009

Cardio for fatloss

"cardio" means that he's engaging in cardiovascular training, any activity that gets your heart rate up is cardio.
Cardio is the main way to burn fat or calories.
It takes around 20minutes of cardio for your body to start burning stored body fat but supplements like L-Carnitine speed up the process.
Just taking fat burners wont change anything, you need to work for results.
Staying hydrated while doing cardio is very important.
Interval training also helps with cardio and fat loss because your heart rate keeps changing from high to low and keeps that rhythm for the upcoming 48hours.

Sunday, August 30, 2009

Just a reminder

You can sculpt your body naturally with body weight exercises! you dont need to put on gyms and equipment!

Thursday, August 27, 2009

You dont need money to get fit!

People spend too much money on gym memberships and fitness equipment when all they need is a some knowledge, a good diet and dedication!
follow my blog and check it out regularly to find out the keys to getting in shape, burning fat or building muscle!

Tuesday, August 25, 2009


Added a new calorie calculator to the sidebar!
who needs to go through books for hours finding what he ate when u can just click to select! :)

Little note

i will be posting new info weekly, so keep coming back to check it out!

Monday, August 24, 2009

Creaaatine! the muscle wonder

Creatine is a supplement like protein, it gives energy, strength, and stamina when in the gym. It is naturally produced in the body but in very very little quantities.
There are different types of creatine, each one does something different.
When taken your muscles cells store more water in them making them appear much bigger in mass.. But when you stop taking this supplement you will loose all the water mass. And nobody can take a supplement forever so unless your planning to workout for the upcoming years then its for temporary looks.
Creatine stores water in your muscles, so you need to drink a lot of water while taking it, otherwise you risk damaging your kidneys.

Amino Acid Supplements

Amino acids are the building blocks of proteins. About 80 amino acids exist but only 20 of them combine to create proteins in the human body.
You can get amino acids naturally like in high protein foods like lean meats and nonfat dairy products, even some vegetables and legumes.
There is a very well known supplement called Amino Fuel, It helps absorb all the proteins you eat (gain muscles mass) and also contains L-Carnitine which helps burn fat.

Is the health industry really about health?

The goal is to define which types of supplements are healthy to consume, what’s the outcome of supplementing or just having a normal diet.
Although no supplements with massive side effects are allowed, some still have hidden ones.
This is also to educate athletes because looking fit has nothing to do with being fit.


Protein shakes are the most important supplement there are. First off, unless you take something crazy like 800 grams of it a day or more, it is completely safe. No side effects or anything. Protein is the most important part of your diet, whether your goals are to gain muscle and get bigger and stronger, or just lose weight and lose fat and stay lean. Protein is the building block of muscle, and without enough of it, your body won't build muscle.
You can get protein in your everyday natural diet but you will need to eat a lot! not many people have time to make chicken breasts all day long or cook red meat… Shakes take just a minute or 2 to prepare, just scoop out the powder, put it in a cup, pour in milk or water and mix it with a spoon, then drink. Each shake has just protein, if you are eating meat it also has fat and carbohydrates, so you also won’t need to burn extra fat.
You should try to get most of your daily protein from regular foods but protein shakes aren't bad.
The best time to have a shake is after a workout because your muscles repair and rebuild after and not during training .
You can find protein supplements in all shapes and sizes suchas powder, bars, drinks…

What body type are you?

There are three types of bodies, each body reacts differently to training and nutrition while bodybuilding.
Ectomorph is if your body is very slim (Skinny) and small boned with hips and shoulders about the same size. You can can gain definition easily but it is difficult to increase muscle mass.
Mesomorph is if you have large bones and shoulders that are wider than your hips, you will be better at gaining muscle.
Endomorph is if your curvy, large boned, hips wider than your shoulders with a nice store of fat. It is possible to tone and shape but it will be a lot harder work.