How to Train Hard in a Commercial Gym

You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach.

1: Forget the Supersets

Everyone knows that one of the biggest problems in commercial gyms is overcrowding - particularly during prime time hours. Walk away from the squat rack to hit a set of pull-ups and you are likely to find your barbell stripped and some guy setting up for a killer set of curls by the time you get back. Rather than going with supersets (which, of course are efficient) stick in one spot and perform all the sets of your main strength exercise as straight sets. Face it, the gym is a pretty territorial place. And while someone may ask to work in with you, the chances of someone trying to completely reset the rack is unlikely. And while it may take some more time, straight sets do allow you to place more focus and energy on one big lift.

2: The Barbell is Your Best Friend

Machines, dumbbells, kettlebells and even treadmills can all have their place in well designed training program. But if we’re talking hardcore movements, most of those start and end with the barbell. You can squat, military press, bench, clean, snatch and deadlift all with the same piece of equipment. And most commercial gyms have no shortage of barbells. So grab one, make your way into an empty corner of the gym, gather some plates and get to work.

3: Find a Great Training Partner

Even the typical Globo-Gym has a few guys who are very knowledgeable and take their training seriously. Seek these people out and train with them or, at the very least, try to train at the same time they are there. Surrounding yourself with guys who want to get stronger and bigger will instantly improve your training environment. Plus you’ll automatically be surrounded by guys who will spot you, give you good advice and cheer you on as you go for personal best lifts.

4: Add Resistance to Your Conditioning

Nothing will lull you to sleep in a typical gym like the cardio area. The wait for machines and endless banks of TVs are less about dedication and more about distraction. If your program calls for conditioning, stay in the free weight area and hit some timed circuits or kettlebell complexes. Going about your energy system work this way will keep you in the right frame of mind and around other people who are pushing their limits, not pushing buttons on a remote.

5: It’s All About Attitude

It may be tough to get psyched up for a big set when no one else in the gym seems to care. But bringing the right attitude into each training sessions is just as important as bringing your gym bag. If you can’t find like-minded people to train around, make yourself a playlist of music that gets you psyched to lift and engage in some positive, motivating self-talk before each set. Visualize an entire, successful training session before you even head to the gym. Doing these things will allow you to rise above a not-so-inspiring training environment and be able to achieve your best every time you step up to the bar.

Source:Google,  MuscleandFitness.com

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Unconventional Moves For Huge Gains

4 Unconventional Moves For Huge Gains

One of the most dangerous things any iron aficionado can do is to get comfortable. Comfort is the death knell for muscle growth and strength gains. Every once in a while you have to abandon the familiar to really generate the uptick in mass that keeps your boat floated. Stepping away from the bench and trying some unconventional moves might be the best thing you ever did.

Overhead/Suitcase Carry Combo

Loaded carries have now become a common practice in the strength and performance field. But physique athletes need to take a harder look at the loaded carries for muscle growth. Loaded carries in general put the entire body under a great deal of time under tension. Keep in mind that building muscle is all about time under tension. Loaded carries improve overall work capacity and seem to thicken the whole body and add mass to just about every muscle, from the traps to the calves.

Farmer’s carries can get a little mundane, so it’s important to mix it up a bit. The overhead/suitcase (waiter) carry – one up and one down, basically – provides a great mix of muscle building capabilities. The overhead carry helps improve shoulder health and stability, while building the shoulders, traps, and upper back. The suitcase carry hits the core, obliques, abs, glutes and forearms. And we haven’t even gotten to the awkward soreness your body will experience from the uneven load that the body will have to accommodate.

Mixed-Grip Chest-to-Bar Pull-Up

The standard pull-up is an amazing muscle builder on it's own but it does have some limitations. Those with shoulder issues tend to reduce their range of motion, load, and volume. Your grip can also fail before your back and lats do due to grip fatigue. Chin-ups are also a classic muscle builder, but don't hit the lats as much as the pull-up and can bang up the elbows near the biceps with a lot of reps. The perfect solution is to use a mixed-grip (one hand under, one hand over).

Studies show that using a mixed grip on the deadlift allows athletes to get 1-2 more reps on average. The same logic applies here. The mixed-grip allows you to hang onto the bar longer, thus increasing the amount of reps and weight that you can handle. More time under tension plus heavier loads equals more muscle.

You can also increase your range of motion because shoulder mobility is less of an issue with a mixed grip, which allows you to get your chest up to the bar to hit more of your back and shoulder muscles, such as the teres minor and rhomboids.

Duck-Stance Deadlift

This version of the deadlift has been a staple for some the strongest Chinese Olympic lifters in the smaller weight classes. It’s mostly because that's the way they do their cleans and snatches – feet close together with with their toes pointed out 45 degrees in the starting position.

This variation of the deadlift is much better at building the quadriceps but less on the glutes because it requires greater flexion at the knee. The lower-leg angle allows you to keep the bar closer to the body because the knees are not in the way, which decreases the involvment of the lower back.

These are very useful for people who are just learning the deadlift or have a troubled lower back but still want to build their quads and pulling strength.

Dumbbell Clean and Press

The traditional Olympic lifts are incredibly beneficial for any athlete regardless of the goal (power, strength, muscle growth). The one problem that they have is the learning curve for many to do them correctly and the low amount of time under tension. So for those who are looking for an explosive movement using heavy weight and a lot of reps, the dumbbell clean and press is a winner.

The learning curve is extremely low. You simply hinge forward at the hip with a dumbbell in each hand. Thrust the hips and bring the dumbbells to the rack position, then strict press them above your head. I still would stay around 8-10 reps with this exercise, but trust me that will be plenty. Your forearms, biceps, and shoulders will be screaming by five reps if you are using a substantial amount of weight. This also paves the way for you to graduate to other more dynamic variations such as the jerk.

Source: Google, MuscleandFitness.com

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10 Painless Ways to Lose Weight

10 Painless Ways to Lose Weight

Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.
Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight -- and keep it off. Here are their top tips on how to lose weight without sweating it too much.

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

Source: Google, webmd.com

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10 Tips for fat loss

TIPS FOR FAT LOSS 

1.CONSUME 5 TO 6 MEALS PER DAY!

Food's consumption involves digestion of foods and absorption of nutrients (proteins,carbohydrates and fats). Digestion and absorption require energy to occur.

So, food consumption leads the body to spend energy to support digestion and absorption processes.

The increased frequency of food intake throughout the day will boost your body's metabolism for the following 2 main reasons:

• Your body will be forced to increase the daily energy expenditure because of the frequent activation of digestion and absorption processes induced by the repeated food intake throughout the day.
• Eating frequently is perceived by the body as a sign of energy/food abundance.

Because of this, the body will increase energy expenditure (increased metabolic rate) since there's no need for such frequent calorie intake to be stored as energy depots (such as fats in the adipose fat tissue); which happens during starvation states (occurring during periods of food deprivation).

From a hormonal point of view the food abundance (represented by an increased frequency of food intake) triggers an increased thyroid hormone (T3 and T4) secretion - this ultimately determines how much the metabolism will increase.

Remember high levels of thyroid hormones increase metabolism, low levels of thyroid hormones depress metabolism leading to fat gain!

If you pay attention, fat people are usually those who split their daily food intake into no more than 2-3 meals! Such meal frequency puts the body into a starvation/food deprivation state, so the body replies by decreasing the metabolism through the lowering of thyroid hormones!

The increased daily food intake frequency is one of the easiest and most natural weapons we have in our hands to manipulate and enhance thyroid hormones secretion and thus to increase the body's metabolism!

So the fat loss deriving from the increased daily frequency of food intake is better schematically represented by the following events:

1. Increased frequency of food intake.
2. Food abundance.
3. Increased thyroid hormones secretion.
4. Increased metabolic rate.
5. Increased fat loss.

2. CONSUME PROTEIN-RICH FOOD SOURCES AT EACH MEAL TO BOOST YOUR METABOLISM!

For every one of your daily meals make sure you include foods that contain high quality proteins (poultry, eggs, protein powders, red meat, fish) if your goal is to increase your metabolism!

Proteins have the highest T.I.D. among all the other nutrients (carbohydrates and fats). T.I.D. stands for Thermogenesis Induced by the Diet.

Explanation: each nutrient (protein, carbohydrate and fat) needs energy to be digested by the gastrointestinal system and then absorbed into the bloodstream. The energy the body burns to digest and absorb the nutrients is named T.I.D.

T.I.D. is different for each nutrient:

• T.I.D. for proteins is 25%
• T.I.D. for carbohydrates is 5%
• T.I.D. for fats is 2%

Let's make a practical example to understand this concept better.

Body's energy expenditure to digest protein:

• 100g of water-canned tuna contains approximately 25g of protein.
• Each gram of protein has a calorie value of 4kcal.
• The total calorie intake for 100g of tuna is therefore approximately 100kcal (25g protein x 4kcal= 100kcal).

Body's energy expenditure to digest carbohydrates:

• 227g of apple contains approximately 25g of carbohydrates.
• Each gram of carbohydrate has a calorie value of 4kcal (same as protein).
• The total calorie intake for 227g of apple is therefore 100kcal (25g carbohydrates x 4kcal= 100kcal).

Body's energy expenditure to digest fats:

• 11g of extra virgin olive oil contains approximately 11g of fats.
• Each gram of fat has a calorie value of 9kcal.
• The total calorie intake for 11g of extra virgin olive oil is therefore 99kcal (11g fats x 9kcal= 99kcal).

As you can see protein consumption raises the body's energy expenditure more than other nutrients. This explains why it is important to introduce them in each of the daily meals if the desired goal is to increase the body's metabolism, which ultimately represents the key factor for a guaranteed fat loss. In fact the best and most effective diets for dramatic fat loss are those involving high protein intakes!

3. EAT CARBOHYDRATES WITH A LOW GLYCEMIC INDEX!

Glycemic Index (GI) is the rate at which a carbohydrate contained in a food is converted into glucose (simple sugar) and enters into the bloodstream.

So, the higher the GI of a carbohydrate the faster it enters the bloodstream, the lower its GI the slower it enters the bloodstream.

Carbohydrates trigger insulin secretion. The faster a carbohydrate enters into the bloodstream the higher the insulin secretion.

Insulin is an anabolic hormone. As such it's also responsible for the growth of the adipose tissue (fat gain) through an increased conversion of carbohydrates into fats.

So, the lower the glycemic index of a food, the lower the insulin secretion and the less likely the tendency of a carbohydrate to be converted into fats.

Also, low GI foods have been shown to trigger a longer lasting satiety feeling after a meal which blunts the tendency to crave for sugars between the meals!

Furthermore, low GI foods decrease the calorie intake on the following meal! This is a valuable aspect since it will allow you to successfully stick to a calorie restricted diet for longer periods of time without starving!

Instead, high glycemic index foods (e.g.: white bread, white pasta, white rice, puffed rice cakes, corn, carrots, etc.) are responsible for a shorter satiety feeling and excessive food intake on the following meal.

These are the main reasons why people consuming high glycemic index foods while on a calorie restricted diet cannot stick to it for longer periods of time and thus fail to lose fat permanently!

Switch your carbohydrate food sources toward low GI foods if you want to successfully stay on a fat loss diet for longer periods!

4. LIMIT THE CONSUMPTION OF FRUCTOSE-RICH FOODS TO THE MORNING!

Fructose is a simple sugar that is contained in fruits!

It's a controversial type of sugar - since being a simple sugar one would think it enters the bloodstream at a faster rate, and therefore should trigger a higher insulin secretion which would ultimately promote fat gain!

Instead fructose, although a simple sugar, has a very weak tendency to stimulate insulin secretion because of its low glycemic index (GI).

For this reason fructose has been speculated to be a diet-friendly sugar since it doesn't stimulate the secretion of high insulin levels, and as such wouldn't promote fat gain!

Well, let's defy the myth: "Despite the fact that fructose has a low GI and doesn't stimulate insulin levels to raise so much, IT ACTUALLY MAKES YOU FAT"!

This is why:

Our body has only 2 main deposits for sugar storage: "muscle glycogen" and "liver glycogen". Fructose cannot be stored in muscle as glycogen, but only in the liver! Liver glycogen depots account for a total of 90g in the average 155 pounds adult man.

So, if liver glycogen depots are already full, an extra intake of fructose will spill over the storage capacity of the liver and thus get converted into fats!

The best time to consume fructose, while avoiding it being converted into fats, is in the morning.

This is because during the overnight sleep, your liver glycogen depots get depleted (consumed) in order to feed and meet the energy needs of your brain with simple sugars.

Remember: The brain needs sugars to live, and if you don't supply your body with sugars for several hours (just like it happens while you sleep), the sugars for your brain are provided from the liver glycogen!

So upon rising in the morning the liver glycogen depots are almost empty (since your brain ate them) and this is the right and only optimal moment of the day for fructose intake since it will be driven to fulfill the depleted liver glycogen depots and not toward the adipose tissue (fat mass)!

5. PERFORM HIGH INTENSITY WEIGHT TRAINING TO LOSE FAT!

Intensity is a parameter of physical effort determined by:

• Number of reps.
• Weight used.
• Rest period between sets.

By manipulating each of these factors intensity will vary accordingly.

A number of reps between 6 and 12, the use of a weight meant to reach muscle failure within such range of reps, and the 60 second rest period between sets are the presuppositions for the highest intensity reachable through the weight training.

High intensity weight training translates into optimum fat loss for 2 main aspects:

1. High intensity increases the levels of "Epinephrine" and "Noradrenaline". Epinephrine and Noradrenaline are hormones! These two hormones target specific receptors located on the fat cells that are responsible for fat loss!
2. High intensity weight training promotes the production of a high quantity of lactic acid. Research has shown that lactic acid increases the secretion of Growth Hormone (GH). Growth Hormone is also one of the most powerful fat loss agents!

So, increase your workout intensity to trim down your fat!

6. PERFORM AEROBICS IN THE MORNING ON AN EMPTY STOMACH!

Aerobics is well known for its fat loss properties so people use treadmill and every other cardio equipment mostly for this reason.

Unfortunately, fat loss is more a matter of manipulating hormones favorably rather than merely manipulating calories.

In a few words the fat loss is more related to increasing the secretion of fat loss hormones (such as: Glucagon, Growth Hormone, Noradrenaline and Epinephrine) and inhibiting the secretion of fat gain hormones (such as: Insulin) than shifting negatively the total daily calorie balance through an increased calorie expenditure (with exercise) and reduced calorie intake (with a calorie restrict diet).

Remember insulin promotes fat gain, boosts glucose utilization and puts a halt to fat use for energy production to sustain physical effort.

After the several hours of overnight sleep and fasting, insulin levels are very low.

Blood sugars are needed to feed the brain and to meet the energy needs for physical activity, but since you are coming from a fasting state and there's no food consumption at all, then the body gets sugars from stored energy depots (Liver glycogen).

This is accomplished through the secretion of the hormone named "Glucagon".

But glucagon has receptors also on the fat adipose tissue. This means that glucagon also promotes the breakdown of triglycerides (fats stored in the adipose tissue) into fatty acids. Fatty acids then are used as fuel for energy to sustain the physical activity you perform on an empty stomach in the morning and this ultimately leads to a guaranteed fat loss!Glucagon breaks down the liver glycogen into glucose so that an increase in blood sugar is satisfied.

So, exercising in the morning on an empty stomach will put the pedal on the metal in terms of fat loss because of this favorable fat loss hormonal environment (more glucagon, less insulin).

Meal consumption triggers insulin levels to raise up, and insulin levels promote sugar utilization while inhibiting fat use for the physical effort.

In a few words: if you do aerobics in another moment of the day rather than on an empty stomach in the morning, you'll be burning calories from sugars and not from fat! So, you'll be burning energy but still remaining fat!

7. TAKE A POWERFUL FAT BURNER BEFORE YOUR AEROBIC SESSION!

A good fat burner taken on an empty stomach prior to your early morning aerobic session will increase and optimize the favorable fat loss hormonal and metabolic cascade induced by exercise.

At the present time there are many effective supplements for fat loss.

A good supplement for such purpose would be a combination of synephrine and caffeine.

Synephrine increases the secretion of Noradrenaline which is a powerful fat loss agent.

Caffeine destroys chemical agents produced during exercise that normally interfere by slowing down the fat loss process. So caffeine allows the fat loss process induced by Noradrenaline to last longer!

8. DRINK PLENTY OF WATER DURING THE DAY TO BOOST YOUR METABOLISM!

Drinking a high quantity of water not only makes you get rid of subcutaneous water retention but also increases your metabolic rate!

In fact, scientific studies show that drinking 17 ounces (approximately 500ml) of water increases the metabolism by 30%!

The increased metabolism was measurable in just as little as 10 minutes after fluid intake and the peak of the body's thermogenic response to fluid intake was 30 to 40 minutes after the fluid intake!

In order to increase your fat loss potential drink 500ml of water in the morning before your aerobic session and another 500ml before your weight training.

Make sure your total daily water intake is at least 4 litres a day and not less!

9.SUPPLEMENT YOUR DIET WITH CALCIUM!

Scientific research found that calcium intake increases fat loss!

In detail, researchers found that supplemental calcium (800mg/day) or high dietary intake of calcium (1200mg/day) promoted a greater fat loss (38-64%) compared to subjects on a low calcium diet (500mg/day).

Furthermore, it's been seen that dairy sources of calcium promotes 50-100% more fat loss than supplemental calcium.

Researchers hypothesize that dairy calcium is more effective for fat loss than supplemental calcium most likely for the bio-active ingredients contained in dairy products such as: whey protein peptides, Conjugated Linoleic Acids (CLA) and Branched Chain Amino Acids (BCAA).

10. GET A GOOD AND RESTFUL NIGHT OF SLEEP TO TRIM DOWN!

A good night's sleep is a potent stimulator of growth hormone secretion. As mentioned above, GH is one of the most powerful fat loss hormones within the human body! Scientific studies show that an adequate night's sleep is essential in order to get the six pack!

In order to see if nighttime GH secretion is fundamental to fat loss, the researchers measured the fatty acid mobilization from adipose tissue under 2 conditions:

• During a good night's sleep.
• During the night's sleep in conjunction with the administration of a drug that inhibits GH secretion.

The result was that the inhibition of GH release during night's sleep shuts down the fatty acid mobilization from adipose tissue!

The take home message is that not getting an adequate quality and quantity of sleep at night will blunt your efforts toward fat loss!

Hope you like it.

Source: Google, Bobdybuilding.com

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