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Muscle Matters: Mass Building vs Lean Muscle - What's Best for You?

When it comes to working out and getting fit, there’s a big question many people face: Should you build muscle for size or go for lean muscle that’s more toned? Let’s break it down so you can find what works best for you. What is Mass Building? Mass building is all about gaining muscle size. Think of it as pumping up a balloon. You want that balloon to be as big as possible! In the gym, this means lifting heavier weights for fewer reps. You’ll typically go for compound exercises like squats and bench presses. The idea is to increase your calorie intake to fuel muscle growth. Imagine this: a weightlifter who’s trying to bulk up will eat lots of food, ....
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The Truth Behind Fast Weight Loss

When it comes to losing weight fast, many people are eager to try out the latest trends. But fast weight loss often brings along a host of myths that can mislead you. Let’s clear the air and bust some of these myths to help you understand the truth. Myth 1: You Can Lose Weight Safely by Starving Yourself One of the biggest misconceptions is that eating less means losing more weight. Sure, cutting calories can lead to quick weight loss, but starving yourself is not the answer. Our bodies need fuel to function! Think of your body like a car that requires gas. If you’re not fueling up enough, you won't get very far. When you deprive yourself of food, you might lose weight ....
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Getting Fit After 50: 5 Simple Steps to Boost Your Health

Becoming more physically fit after age 50 isn’t just possible; it can be exciting! With the right approach, you can enjoy a stronger, healthier life. Here are five simple ways to get started. 1. Start with a Doctor's Visit Before jumping into any fitness routine, it’s smart to check in with your doctor. This step is like getting a map before you start a journey. Your doctor can tell you what activities fit your health needs and what to avoid. They might suggest tests to see how your heart, joints, and muscles are doing. With their guidance, you can create a safe plan to get moving. 2. Embrace Strength Training Strength training isn’t just for bodybuilders; ....
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24 Sep 2024
6 Key Steps to Build Muscle Fast

Building muscle isn’t just for bodybuilders or gym rats. It’s for anyone who wants to feel stronger and look better. If you’re ready to transform your physique, here are six easy-to-follow guidelines that can help you build muscle efficiently. 1. Set Clear Goals: Know What You Want Before you jump into your muscle-building journey, take a moment to think about what you want to achieve. Do you want bigger arms, stronger legs, or an overall toned look? Setting specific, measurable, and realistic goals gives you a roadmap to follow. It’s like having a treasure map; you need to know where the 'X' marks the spot to find the treasure! 2. Fuel Your Body: Nutrition ....
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16 Sep 2024
5 Mistakes That Slow Down Your Fat Loss Journey

Fat loss can feel like a tough mountain to climb. You might hit the gym, count your calories, and even give up your favorite treats. But what if there are a few common mistakes that are keeping you from reaching the summit? Let's break down five mistakes that could be slowing down your fat loss journey. 1. Skipping Meals: A Recipe for Disaster It might sound tempting to skip meals to cut calories, but this strategy often backfires. When you skip meals, your body thinks it's starving. This causes your metabolism to slow down, making it harder to burn fat. Think of your body like a fire: you need to keep feeding it fuel to keep it burning bright. Instead of skipping, focus on ....
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9 Sep 2024
Protein - Why it's Important for wellness, fitness and weight management

Protein plays a fundamental role in our overall body health and wellness. It helps with weight control and in building, maintaining and repairing muscles. Studies have shown that a meal high in protein can help you feel fuller longer, which helps further with weight management. But how much do we really need? It could be more than you think! The "average" adult according to the European Food Safety Authority - needs 0.83 gram of protein per kg of body weight. However this level increases with the level of activity undertaken. that protein's dietician, Orla Walsh, says that active adults and those training should consume between 1.2 gram to 1.5 gram protein per kg of body weight per day ....
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9 Mar 2023
Consistency is Key

A lot of people workout and wonder why they do not see progress. This could be progress for aesthetics, strength, timed runs, feeling better, etc. While you may feel like you are doing everything you can exercising, there may be a lot of things you are overlooking. Want to make progress? Here is the number one trick to succeeding.... CONSISTENTELY taking the steps to get you to your goal. What do I mean by this? It means: Eating the foods you should be and the correct amounts every meal. Getting the proper amount of sleep. Drinking adequate amount of water. Getting your workouts done every week. Pushing yourself enough with your training sessions. Doing this over an over without ....
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31 Jan 2023
A Powerful Mind Leads to Powerful Results

The majority of people who join a gym are looking for one of the following: Improved health Look better Feel better Obviously there are other reasons too, but these tend to be the most common. Everyone want the results to come quick and easy, but it does not happen that way. It takes time and consistency. Results do not happen over night. The body is complex and it takes time for your body to adjust. When it comes to weight loss, the body needs to get into a caloric deficit. You need to burn more calories than you actually consume, not what you are guessing and putting in an app. You need to correctly measure foods to get the most accurate guess. This sounds easy to do. There is one ....
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Beginner Guide to Protein

Proteins are the building blocks to a lot of objects in your body. Here is a small list of things made of protein in your body: Neurotransmitters in your brain Muscles (muscle burns more calories than fat) Antibodies (Protect the body from viruses and bacteria) Keratin is a protein that helps out with your hair, skin and nails Hemoglobin (blood protein that carries oxygen) Proteins make up a large portion of hormones in the body Enzymes are made of proteins (catalyst for chemical reactions in the body) Collagen and elastin are proteins that make up bones, tendons and ligaments As we age, we need more protein to prevent muscle loss. If we workout or are very active, we need more protein ....
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3 Jan 2023
Add Nutrition, Don't Subtract it.

It is that time of year again... New Years Resolutions! Obviously this time of year, a lot of people start out trying to accomplish new goals or ones they keep putting off. Weight loss is one of the most common goals this time of year. Majority of people join or go back to the gym and start taking "bad" foods out of their diets. What would you think if we told you to not take anything out of your diet, but add to it? Yes, eat more! So many people just start slashing kcal while adding in more activity. This is pry a bit backwards of what you should be doing. Add in the activity first, and slowly start to add in more non-starchy vegetables and whole fruits. You are putting more stress ....
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Kaitlyn H.

Kaitlyn in 5 Months:

-32 lbs body fat

-8 points visceral fat

-18.5% Body Fat

1 full push up on day 1 to 12 NOW!

Matt L

Matt in 2 months:

-32 pounds body fat

-6 points visceral fat

-12% body fat

Marcia

In 8 months:

-35 pounds of Body Fat

+ 2 pounds of Muscle

-9 % Body Fat

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