Health & Fitness

10 Views · 1 year ago

⁣Link to the official Exipure website:⁣ ⁣ OfficialWebsite

E⁣xipure is a weight management supplement intended to promote healthy fat burning and weight loss results. The idea that weight loss can be attained by simply focusing on diets and exercise routines has long been shut down due to its one-size-fits-all nature. This method might work for some people, but even the duo is unlikely to suffice for others. Formulated as a result of a partnership between Jack Barrett and Dr. James Wilkins (and Dr. Lam), this supplement celebrates the union of eight nutrients that scream fat shrinkage. Where does this journey even commence? From what we mustered, it starts with brown adipose tissue (BAT) levels. But before we get into the science behind the exotic Exipure ingredients made from 8 tropical nutrients (sourced from Cat Ba Island), let’s give a rundown of all the most essential details every consumer needs to know upfront first to understand what Exipure is honestly:

How Does Exipure Work?

Exipure is a perfect blend of eight plant and herbal extracts that work to increase BAT levels in the body. As mentioned earlier, BAT is a constant fat-burning furnace concealed inside every lean person. Several studies link BAT to weight loss because it can burn 300 times more calories than standard fat cells. This allows users to maintain a caloric deficit while burning calories inside them at all times. As stated on the official website:

“Exipure is unlike anything you’ve ever tried or experienced in your life before. It is the only product in the world with a proprietary blend of 8 exotic nutrients and plants designed to target low brown adipose tissue (BAT) levels, the newfound root cause of your unexplained weight gain.”

When the BAT levels go up by even a small amount, it can cause a major increase in the body’s calorie and fat-burning capabilities. Besides, BAT can help increase energy levels. With that in mind, Exipure aims to activate metabolism and energy by increasing the levels of brown adipose tissue within the body.

How Does Exipure Work for Weight Loss?

The extracts of the exotic nutrients and plants enter the body and boost the brown adipose tissue levels that eventually trigger natural weight loss. Various research links low brown fat levels to unexplained weight gain. According to the studies, the root cause of weight gain is an inability to burn fat in brown adipose tissue.

BAT, also known as brown fat, is actually not fat. It is more of a fat shrinker. This brown fat gets the brown color because of its densely packed mitochondria. Mitochondria help to burn calories from the fat stores. It transforms whatever we eat into heat and helps to regulate body temperature.

According to the producer, the Exipure ingredients work together and help to increase the low brown adipose tissue level or improve its response. Moreover, since the manufacturers add all-natural exotic herbal ingredients, this supplement also comes with added advantages.

⁣Link to the official Exipure website:⁣ ⁣ OfficialWebsite

6 Views · 1 year ago

These are 19 of the best foods and snacks that you can eat to avoid fat gain and to lose weight. If you're looking for foods to help you burn belly fat faster this list is very helpful. Start burning stubborn fat faster than ever with this low-carb low-calorie food list.

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It's easy to gain fat when you eat foods that are greasy, high in sugar, or loaded with empty calories. On the other hand, it's hard to not lose fat if you use certain foods that are very filling, high in protein, and low in calories. These foods will naturally reduce hunger, they'll help you burn fat, and they'll open up plenty of space in your diet for cheat meals.

And for the first food that's almost impossible to gain fat from we have eggs. And the reason why I say "almost" impossible is because if you eat too much of almost any food you can of course gain body fat. But eggs and other foods that I'm going to go over are very difficult, to overeat. This is because eggs are very high in protein. And the protein from eggs is not only very filling but digesting protein ramps up your metabolism thanks to something known as the thermic effect of foods. So you don't fully absorb all the calories from the eggs because a large portion is burnt off during the digestion process. So regular eggs, even if you eat them with the yolks are very unlikely to lead to fat gain. Of course, if you make an omelet and add whole milk with some sugar and some cheese then it's a completely different story, but eggs themselves are one of the greatest protein sources that you can use to fill your stomach, build muscle, and burn fat without much effort.

Another great food wild-caught salmon. And it's important that you're specifically looking for wild-caught rather than farm-raised. This is because farm-raised salmon contains significantly more fat than wild-caught salmon. And this fat is made up of a higher ratio of omega 6's which most people already get too much of in theirs. When looking at wild-caught salmon and farm-raised salmon side by side you can immediately tell the difference in the number of calories and fat. The farm-raised salmon will have much thicker white lines which are actually streaks of fat. So wild-caught salmon is great because it's high in protein, very filling, and it has half the fat content that farm-raised salmon does.

Next, we have celery. Celery is one of the lowest-calorie foods out there as it's made up of 95 percent water. It's going to be almost impossible to eat enough celery to add any sort of major impact to your daily calorie totals. Celery is very filling, it's packed with nutrients like potassium, calcium, and many antioxidants. it also can be eaten with low-calorie dips like salsa.

Which is actually the next food on our list. Obviously adding flavor to your meals is important especially if you want to enjoy what you're eating. And salsa is one of the lowest-calorie dips available. For example, if we look at a regular-sized container of Tostitos chunky salsa, we see that there's only a total of 130 calories in the whole thing. And chances are very high if you're dipping a filling vegetable like celery or peppers into the salsa, you're not even going to eat close to half the bottle. So that makes salsa one of the best dips for fat loss

The only dip or sauce that's much better is hot sauce. Hot sauce basically contains no calories at all. It even says 0 calories right on the label. And if you like hot sauce it goes great with high protein foods like chicken, tuna, and eggs. And actually hot sauce can go good with foods like celery as well. On top of that capsaicin, is the active ingredient found in the chilies that end up creating the hot sauce. The great thing about capsaicin is that it can slightly speed up your metabolism, helping you burn calories even faster.

Next, we have one of the lowest-calorie vegetables spinach. One cup of spinach contains only seven calories. Out of those calories, a good amount of them come from insoluble fiber. Which will help fill you up for virtually no calories. Spinach also provides you with important nutrients like calcium magnesium potassium and vitamin A. That's why if you enjoy eating salads I recommend replacing the lettuce with spinach since the spinach contains significantly more nutrients than the lettuce. Also since spinach is so low in calories it can be used to make a very filling smoothie that should be made up mostly of spinach in combination with a small amount of fruit and Stevia for taste

Another food that's very likely to lead to weight loss is soup. The reason for this is that soup is very filling most likely because it's made up of at least 90% water. Of course, there are different soups with different calorie counts however if the majority of your soup is made up of healthy vegetables and protein then you'll be in great shape...

13 Views · 1 year ago

These are 10 major gym mistakes that you want to avoid. Don't become one of the common gym stereotypes that make everyone uncomfortable. Learn to avoid the typical muscle-building and fat loss mistakes. Avoid the workout and gym exercise mistakes that are slowing down your progress.

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Whether it's to prevent an injury or to prevent awkward stairs there are certain things that you definitely don't want to do at the gym over the years of working at gyms end opening my own gyms I've spent countless hours on the exercise floor and I've had the opportunity to see all kinds of things. So today I want to go over 10 things you should never do at the gym

And the very first gym foul is leaving the equipment without wiping, especially if you're sweaty. I've seen some pretty disgusting things left on benches, mats, and machines that nobody should have to clean up except the person that left it there. Now, personally, I'm not the biggest germaphobe but studies show us that some pieces of gym equipment routinely have more species of bacteria on them than toilet handles do (*). So even if you have a great immune system, others at the gym might not, and especially with everything going on it's a good idea to wipe down your equipment when you're done using it. This is really easy to do as most gyms nowadays have complimentary sanitizing spray and paper towels that you can use to clean up after yourself. You should leave the equipment that you use in a condition that you wouldn't mind finding it. And almost everyone I know would mind sweat stains all over the equipment so make sure you wipe down after yourself.

Let's move on to Ego Lifting. This is common, specifically for young people, and beginners because many times they feel like they have to prove themselves. especially if they're lifting with friends. So they assume that lifting a lot of weight will impress others. But guess what: nobody cares. Almost everyone is too busy minding their own business working on their own fitness goals. And when you lift a weight that's just too heavy for you to use with good form or a full range of motion, well the benefits of that exercise quickly diminish. Performing quarter reps, bouncing the bar off your chest, or rounding your back are all ways to end up with an injury rather than seeing continuous progress. And don't get me wrong I'm all for lifting heavyweight. I'm a big believer that you have to push yourself, and research shows us that we need progressive overload to build more muscle and strength from our workouts. But if your form starts to become compromised or you start excessively cheating to complete your reps you need to lower the weight to a weight that's still challenging but allows you to perform the exercise correctly. Then work up from there. As a general tip if you're a beginner or even intermediate, and you're not training to be a powerlifter, there's pretty much no reason for you to be doing 1 rep max outs or even aiming for 2 reps. These lower rep ranges are usually the ones that lead to ego lifting, and even for advanced experienced lifters really low rep ranges carry a higher risk of injury especially if something goes wrong with your form

Next, I want to talk about grunting, which actually believe it or not might help improve your workout. We have a study that shows that vocalized exhalation or in other words grunting was able to increase grip strength by 25 percent as opposed to passive breathing. (30) Now just because your grip strength increases it doesn't necessarily mean that you'll be able to lift more weight or lift a weight for more reps. However, I'm sure grunting does help some people, whether it's a physical or psychological boost. This is why grunting should at least be allowed in all gyms, but... please don't be that guy that grunts super loud on every single rep for every single exercise because even though they probably won't say anything everyone will find it extremely annoying and distracting. And some of the grunting noises that I've heard over the years sound plain weird. I think it’s totally fine to grunt a bit when you're truly struggling maybe on your last rep or two of each set, but some people grunt on every rep, even when doing exercises like curls or lateral raises, which makes absolutely no sense and it looks and sounds weird.

Moving on something else that you should never do is forget to wear deodorant or forget to shower regularly. Seriously hygiene, in general, is a huge issue for some people at the gym. And it's a very easily solvable issue with a shower some soap and some deodorant. I used to know one guy that would come to the gym, and you could literally smell that he was there without even seeing him. Mind you this gym was 30 to 40,000 square feet in size, and he had the remarkable gift of being able to stink the entire place up, from corner to corner, to the point...

11 Views · 1 year ago

Learn 12 of the Best Pushup Exercises for your Chest. If you want to build a bigger chest at home without weights this video will help. Hit your upper and lower chest with these 12 unique pushup variations.
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Pushups are one of the first exercises ever used to target the chest and to develop upper body strength. And as long as you perform them correctly and you follow the right pushup progressions, you can conveniently use pushup exercises anywhere, to pack muscle onto your chest, and reveal attractive chest lines (2). But to do this you'll need to understand the many variations for this rather simple movement, because by understanding how to do them you'll be able to more effectively target certain parts of your chest (1) and constantly progress by challenging yourself with more advanced pushup variations. 

And the first Pushup variation that I want to start with is the val-slide pushup and for this exercise, you actually don't need any equipment at all but furniture movers really do help. Luckily if you don't have them this exercise works just as well with paper plates. And I love this exercise because it really helps you incorporate horizontal abduction, which is the chest muscles' primary role from an anatomical perspective. So to begin you would get on all fours and place your hands on two furniture movers, Val-slides, or paper plates. Then extend your legs and plant your feet into the ground to get up into a pushup position. While keeping your core tight lower yourself down towards the ground and As you do this you want to slide your hands apart. After you get your chest nice and low to the ground, push back up and slide your backhands together while really squeezing your chest. Squeezing your chest at top of all of your pushup exercises is something that you want to get used to if your goal is to build up your chest. Then from there lower down, slide your hands apart, and repeat for reps. I'll go over exactly how many reps you're going to be doing for each exercise at the end to help give you a structured routine that you can use to build up your chest. 

But for now, let's go on to the next exercise which is the chest squeeze pushup. Usually, when you take a closer grip you're going to be targeting your triceps more, but there's a way to really hit your chest with a close grip as well. You can do these on the ground, but I recommend using a medicine ball or basketball for this exercise. Start by placing both hands on the ball, slightly off to the sides. Then raise your body up into a pushup position and lower yourself down for a 3-second count, while squeezing your hands together the whole time. Once your chest comes down to the ball, press back up quickly, while still squeezing your hands tight together like you're trying to pop the ball. Then repeat for reps. 

Next is the commando pushup jack. This exercise will once again require you to bring your hands back and forth from narrow to wide helping you target your chest. You would begin down in a pushup position just like before with your hands under the line of your shoulders and your body in a relatively straight line from head to heel. Then push hard into the ground and explode up as you spread your legs and arms out wide and catch yourself. As you land lower yourself down for a pushup until your chest almost reaches the floor, and then explode back up and hop your feet and hands back to the original neutral starting position. Then go back and forth for reps. 

Another awesome progression that isn't quite as difficult is the archer pushup. Here you're able to load more of your body weight on one side challenging that one pec more. So it's almost like you're doing a supported one-arm pushup, and your other is actually doing a fly, which also puts tension on the chest. So start in a pushup position with your hands wide apart, as the wide grip pushups from before. Except instead of coming straight down you're going to shift your body weight towards one side and open up your elbow on the other side so that your arm is almost straight. Then lower yourself by bending your elbow, and try to keep that elbow close to your ribs on the way down. Then press back up, and shift your weight to the other side. From there just alternate back and forth for reps.    

A slightly easier plyometric exercise is the staggered plyometric pushup. This is still a more challenging version of a pushup that you can use when you've progressed past the point of a regular pushup and you need a way to challenge yourself further. So with the staggered plyometric pushup, you'll get into a similar pushup position except for this time one hand will be planted further up above the line of your shoulder and the other hand will b planted further down below the line of your shoulder. From there lower yourself down for a pushup and as you do this you'll want that

15 Views · 1 year ago

These are 10 At Home exercises that'll help you lose your love handles by speeding up your heart rate and burning more overall calories. The fastest way to lose love handles is by reducing your caloric intake and increasing the number of calories you burn every day, week, and month. Learn how to get rid of that muffin top today without any gym equipment.

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Having too much fat around your love handles can give you a muffin top, or pear-shaped appearance. And unfortunately, for most people love handles are really hard to get rid of especially because most people try to get rid of them by doing ab and oblique exercises. That won't work because it's almost impossible to specifically target your love handles for fat loss, and to make matters worse the love handle and belly fat area is usually burnt off last after you have already trimmed down the fat from other areas like your face, arms, and legs. So the only way to reduce your love handles is primarily by reducing the number of calories that you eat and the second thing is to burn more calories throughout the week. That's why today I want to go over a bodyweight workout that you can do at home with no equipment to burn a ton of extra calories and reduce stubborn body fat. 

I'm going to explain exactly how many sets and reps you'll do at the end but first I want you to understand how properly do each exercise, so we're starting this workout with frog jumps. Plyometric exercises in general are really good at getting your heart rate up and burning a lot of calories. And frog jumps are pretty straightforward. You would start by performing a squat and taping both hands on the floor. Once you tap the floor explode up and jump a few feet forward. When you land, land with your knees bent and go right into the next squat. So squat down tap the ground again, and this time you're going to explode up and jump backward instead of forwards. As soon as you land go right into your next squat and repeat that cycle jumping back and forth on each rep. 
Next, you're going to let your lower body recover, so you're going to do a round of mountain climbers with pushups. So the way that I want you to do this is by first getting down on all fours, then getting into a pushup position, with your hips slightly elevated. From there you're going to perform mountain climbers by bringing one knee up towards your chest and tapping the ground with your toes, as you switch from side to side. You're going to do a total of 4 mountain climbers, counting one every time one of your knees comes up towards your chest. Then you're going to perform 2 pushups and go right back into the 4 mountain climbers. Keep repeating that same cycle for reps. 

After that, you're going to move on to lateral speed lunges. Now, normally when we do lateral lunges we step out to the side, perform the lunge, and then step back in before stepping out again and repeating for reps. But with these speed lunges, I want you to begin by taking a really wide stance. Make sure that both of your feet are pointing forward. It's a common mistake to lunge to the side and point your foot to the same side that you're lunging towards. But doing this can easily lead to an injury so keep your foot pointed forward. As you shift your weight and lunge towards one side. When you do this you want to bend your knee while keeping it over the line of the middle of your foot. If you're not used to doing lateral lunges it may help you to think of it more like a single leg squat with your other leg there for support. This will help you avoid driving your knee past your toes, or too far to the side. After you complete the rep on one side just push off, stand back up in the center, and switch over to the other side. Alternate back and forth for reps.  

Next is one that I'm sure many of you are familiar with burpees, but we're going to combine them with high knees to get the heart racing even faster. For those of you that don't know, burpees are considered one of the best and most simple bodyweight exercises that you can do to burn fat, and high knees are also very effective at burning calories. So start by standing up straight and then bend down and plant your hands on the ground. From there jump your feet out into a pushup position. Then perform a pushup. Once that's done hop your feet forward towards the area in between your hands, stand up, and jump up with your hands over your head. then you're going to perform 4 high knees, aiming to bring your knees up to at least waist level. And from there you'll go right back into your next burpee. Repeat this cycle until the round is over. 

And then you'll be moving on to sit-throughs. Now this exercise can be adjusted so that it's easier for beginners, and I'll go over that regressions, but most people can do regular sit-throughs after they take a little time to learn the proper form...

32 Views · 1 year ago

These are 9 foods that may lead to gas, bloating, heartburn, and low energy during your workout. Although everyone is different there are certain pre-workout foods that can affect you in a better way helping you build muscle and burn fat. Learn exactly what you shouldn't eat before your workout to be sure that you're performing optimally.

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What to eat before your workout -

Eating certain foods before your workout can make you feel full of energy, stronger, and can highly improve your performance. But eating the wrong foods can make you feel sick, sluggish, weak, and can definitely end up ruining your workout. Even though everyone is different, some of us with stronger digestive systems than others, there are still some broad categories of foods that are more likely to create problems like indigestion, acid reflux, and negative effects on your energy levels. So today I want to go over these foods that you want to be careful of having before your workout. 

And one of the worst things you can eat before your workout is greasy, high-fat food. This includes foods like cheeseburgers, potato chips, and foods high in dressings or mayo like potato salad for example, but it's not limited to unhealthy foods. Even high-fat foods like avocados can cause problems for many people. These kinds of high-fat foods require a lot of time to digest. That's because fat slows down the digestion process including something known as gastric emptying, which is essentially how long it takes for food to leave your stomach.  If you're working out with a full stomach it can make you feel sick, uncomfortable, nauseous, and most of all tired. When you eat a really filling high-fat meal what you'll usually notice is that your energy levels will go down and you may even start to get sleepy. This is because a lot of your energy is diverted to digesting the high-fat meal you ate, and it's very hard to be active at the same time that your body is working hard to break down dietary fat. The more fat that's in your meal the longer that meal will typically take to digest. Now if your someone that has a strong healthy digestive system it might be enough to just wait one or two hours before your workout, but for others, it can take much longer. So this is definitely not something that you want to have directly before your workout, you're better off positioning your high-fat meals at other times of the day

Another food group that can be problematic for some people is cruciferous vegetables. This is actually a very common mistake that many people make because vegetables are considered a healthy choice. So it would make sense to have vegetables before your workout right. Well not exactly. Even though you can eat certain kinds of vegetables that won't give you a problem you want to look out for cruciferous vegetables during your pre-workout meal. These include vegetables like broccoli, cauliflower, cabbage, and Brussel sprouts. Even though they're very healthy, and more often than not they should be part of your diet, they are also very high in fiber and difficult to digest. Specifically, cruciferous vegetables contain a sugar known as raffinose, which will stay undigested until the bacteria in your gut ferments it. Unfortunately, this fermentation process produces gas and makes you feel bloated. This can be very uncomfortable especially if you're doing a cardio-based workout where you're bouncing up and down a lot like if you're jogging or even doing burpees for example.

For the same reasons that you don't want to have cruciferous vegetables before your workout, you'll probably also be better off avoiding beans and legumes. This includes products that are made from them like hummus. Beans and legumes contain sugar and fiber that's difficult for our bodies to digest. For example, Just 1 cup of cooked beans provides about 15 grams of fiber. That's about half the total recommended amount of fiber that you should be having per day. Now make no mistake, fiber is very healthy for you and it can help you lose weight. Fiber is necessary for your bowel movements to work optimally, it helps prevent constipation, and helps you feel full. But the issue is that the fiber from beans gets passed on to the large intestine where it's digested by healthy bacteria, and that process can lead to gastrointestinal discomfort like gas, bloating, and flatulence. 

Another broad category of foods that you want to limit before your workout are foods that are likely to cause acid reflux and heartburn. Citrus juices like orange juice can create a lot of problems for many people due to their acidity. Some people can experience heartburn from drinking or eating limes, lemons, and grapefruits as well. Tomatoes and tomato juices are also closely linked to heartburn. This category includes sauces and soups that are made with tomatoes like marinara..