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Body types

Body types

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

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Losing weight, losing fat and eating healthy are not the same thing

Losing weight, losing fat and eating healthy are not the same thing

  • 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. 

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Reverse DIET! The most IMPORTANT part!

Reverse DIET! The most IMPORTANT part!

This is how a proper fat-loss diet should go:

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.
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3 things to live by

3 things to live by

-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.

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10 very EASY ways to cut calories

10 very EASY ways to cut calories

 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

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3 tips to become ripped and shredded

3 tips to become ripped and shredded

It's really that simple. Log your food and track your macro's, there are a bunch of apps that can help you log your meals. If your maintenance level is 2500 calories a day and you want to lose weight, drop to 2000 a day and you'll lose weight within a couple of days.
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9 tips for Gaining Lean muscle

9 tips for Gaining Lean muscle

  • 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.
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5 ingredients that will help you boost your metabolism naturally

5 ingredients that will help you boost your metabolism naturally

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.

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fatburners

fatburners

A couple of things you need to know about fatburners:

#majorkeys :

  • Follow a balanced diet;
  • Eat les calories than your maintenance level
  • Eat enough protein
  • Eat slow digesting carbs
  • Eat healthy fats
  • Don’t forget your veggies
  • Drink enough water  (0.5-1 gallon / 2-3Liters a day)
  • take fat burners to suppress cravings/hunger 
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BUSTING MYTHS. How much time do you need to spend in the gym?

BUSTING MYTHS. How much time do you need to spend in the gym?

Spending more time in the gym is equivalent to making more gains right?.... Wrong

I have the most irregular schedule when it comes to going to the gym. I'm training whenever there's an opening from work. How is it possible that I always run into the same people, no matter which part of the day I go. It's either a coincidence or they're spending way too much time there.

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3 simple steps to get a 6-pack

3 simple steps to get a 6-pack

  1. Nutrition

With the help of a good nutrition program and a calorie deficit you can lower your body fat percentage. If you get below a certain bf percentage your abs will start showing. Everyone has a different shape of abs, this is genetically decided

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4 exercise tips For People Who Don’t Have a lot of Time To Work Out

4 exercise tips For People Who Don’t Have a lot of Time To Work Out

  • Full-body workouts

Work on every muscle group in your body 3 times a week. It's the most efficient way to train. Click on the read more button for an example of a 3 day split.

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