Fitness blogs

Benefits of strength training

• Ups your metabolic rest rate
• Boost confidence 
• Improves posture, when done correctly 

1. Stick to your routines, even though life has changed drastically. Set an alarm, shower, make breakfast and get ready to start the day. Act like your home workspace is your office even if it’s only 5ft away from your bed.
2. Go outside for a walk, a run or a HIIT workout. Try to stay active even when the gyms are closed. A healthy body equals a healthy mind.

Ectomorph

• Long and lean
• Delicate frame
• “Hardgainer” – Finds it difficult to build muscle and fat
• Body similar to a marathon runner
• Fast metabolism

Macro's: 25% Protein, 55% Carbs, 20% Fats

• Losing weight

You create a calorie deficit in your diet; your maintenance level is 2500 calories a day (example).. you eat 2000 calories, you’re going to lose weight. You can add in cardio to make the deficit bigger. 

PART 1, The cut

1. Set a goal, be specific and make sure it's trackable. You can use example pictures of other people as well.
2. Take a selfie. Make a front and side pic of yourself in your underwear every 2 weeks. It's the best way to track your progress.

-Work smart, be efficient/effective in your actions. If you can get more work done in the same amount of time as someone else you will always stay ahead of the competition.

 Use the stairs instead of using an elevator or lift

The amount of calories you burn could easily add up to 100 a day.

Use your bike for small distances or take a walk

Instead of using the car for every little trip outside your door, use your bike or just walk

• Nutrition 
• Hit your protein targets; 2x your kg bodyweight in grams. (100kg bodyweight means 200gr of protein).
• Eat more calories than you need, 300-500 calories over maintenance intake. Eating more than 500 cals will result in fat gain. Adding only 1-100calls will only speed up your metabolism on the long run without gaining any muscle.

There are certain Foods That Boost your Metabolism Naturally

Chili peppers

Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear. He suggests adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.