i try getting anywhere from 25-35 grams daily most guidelines talk around 14 grams per 1,000 calories you consume few reasons why you should get enough fiber 1.Increasing fiber intake lowers blood pressure 2.Fiber supplementation in obese individuals significantly enhances weight loss 3.lower risk for developing,diabetes, obesity, and certain gastrointestinal diseases 4.Reduced Blood Glucose Levels 5. Increased Insulin Sensitivity,super important one,for those of you if you w

another great training technique for the quads muscles i like to pair 2 or even 3 exercise,for the same muscle group. when i train for size(hypertrophy) so lets start with exercise 1.barbell hack squat, this is a really good quads developer for size since you can load it with pretty heavy weight. i like to add 2.5 kg small plates to elevate my heals,to increase the tension, on my quads. shoot for 6-10 reps, then move on to the next exercise, minimum rest 15-30 seconds. exerc

try this,on your next shoulder workout,or if you train in a push/pull split workout,give this a shoot. start with side leaning cable,or dumbbell raises (i prefer the cable,for the constant tension throughout the movement). aim for 10-12 reps,with a 1 second hold,at the top of the movement, then slow it down with a 2 second count,no pause at the bottom,and repeat. once your'e done,move on to the next move,with no rest in between,use minimum rest as possible 10-30 seconds,maxi

the answer to this is no.first of all you don't have to do any thing that you don't want obviously,second point if you asked me this few years back, i would say of course you need to eat breakfast. since every magazine and weight loss guro was saying and pushing it in our mind that breakfast is the most important meal of the day. well the truth is if your'e looking at it in a health perspective, then its more then OK to skip breakfast and eat it when ever you get a chance,

i know in know you want to loose weight and you want fast results well doing 2-3 hours of cardio might work in the short run it won't last for very long trust me. doing excessive cardio will only sabotage your'e goal (weight loss) and you will increase cortisol(hormone that regulates stress) levels to the roof,last thing you want. first of all remember if your main goal is weight loss,then create a 200-500 calories deficit that's how you will really start seeing the drop of

i'm posting this cause ever since iv'e moved to manila iv'e noticed many guys here in the gym wearing lots of layers of clothe,i understand they're thinking if i sweat ill burn more weight, that's right you will, but not the kind of weight loose that your'e thinking, fat loss wont occur by sweating, don't get me wrong,yes you should work hard in your training/cardio. first we need to understand what is swat? Sweat is your body's reaction when your core temperature exceeds 9

1. Exercising together is a good place to start to rebuild a connection and have fun together 2. accomplishing something challenging together can be bonding. 3. can help push each other during the workout to achieve your fitness goals 4. its a different kind of activity doing together other then drinking or eating out 5. Your partner’s presence will improve your speed and will not let you quit that easily ,especially the guys out there will want to prove to his women how st

since i moved to the Philippines, I've notice that the call center people here work late at night and of course have very little food options since everything is closed except few terrible options like MacDonald and few more fast food chains. you see not only that they have zero time to exercise since by the time they wake up they need to be ready for work again, and their work is a sedentary lots of sitting. on their breaks they smoke and they just don't keep a healthy lifes

you need to determine your goal (adding size .dropping body fat .just maintain ) from there you will need to find your RMR+TDEE i'll get into the details in next few posts tip 1:in my opinion the most important tip is buy a digital scale it will cost you 10-15$ but it's worth is this will give you a true number of how much calories you consume .its very simple to use it will take you maybe extra 5 min of your time but again if you want to take it to the next level this is

The 3 Laws of ( Hypertrophy) muscle building: 1.Muscle tension 2.metabolic stress 3.muscle damage volume,progressive overload ,higher frequency training,training techniques : like super set ,drop set,giant sets ,time under tension ,pause reps .all this can be supplement in your training i will make a post soon about what exactly each of this mean ( metabolic stress ,muscle damage ,muscle tension) #muscle #training #gym #fit #fitness #hardtraining #summer #motivation #lean