Protein Shakes For Weight Loss

Top 10 Delicious Protein Shakes for Weight Loss and Staving Off Hunger
 


If you are looking to lose weight as quick as possible, you must note down these recipes of the most delicious protein shakes for weight loss around town.

But wait, aren’t protein shakes only for body builders? Nope, that myth was long busted. Protein is a vital nutrient and key building block of life.

Eating adequate protein isn’t just important for muscle growth – it’s also important for weight loss.

Drinking protein shakes for weight loss 1 – 2 times daily is a well-hidden secret for quicker weight loss. Not only are protein shakes low calorie foods, they are also a great way to replace meals – especially if you are in a hurry!

But here’s the real beauty of protein shakes – they keep you fuller for longer, stave off cravings, put off hunger and prevent binge eating!

So now that you agree that protein shakes are crucial tools for burning fat, let’s have a look at some of the most delicious protein shakes for weight loss that will help you reach your goal weight in no time!

1. Banana Protein Shake


  Recipe via: asweetpeachef.com

You’ll swoon for the texture of this protein shake – so thick, rich and velvety! It’s one of the best homemade protein shake recipes out there – you won’t want to miss this one!
What you need1 cup plain unsweetened almond milk 
1/2 cup plain full fat Greek yogurt  
1 scoop vanilla protein powder  
1 frozen banana
1/8 tsp ground cinnamon  
Ice as needed
High speed blender like Vitamix or Nutribullet 
Glass jar and glass straw  

Directions
Add the unsweetened almond milk, full fat plain greek yogurt, vanilla protein powder, frozen banana, and ground cinnamon into a blender.
Blend until smooth. To make the shake more liquid, you can add more almond milk and blend again.

2. Green Protein Powder Breakfast Smoothie

Recipe via: ilovevegan.com
  
What better way to start the day than with a green protein power smoothie? And the best part about it? It’s completely vegan! Made of banana, mango and spinach, this green smoothie is nutrient-dense and yummy in my tummy! It contains 2 servings of fruits and vegetables, and is a great way to show your body some extra love.
What you need1 cup unsweetened almond milk  
1 ripe frozen banana
½ cup frozen chopped mango
1-2 large handfuls of baby spinach
¼ cup pumpkin seeds  
2 tbsp hemp hearts  
½ scoop vanilla protein powder  + ¼ cup water
High speed blender like Vitamix or Nutribullet  
Glass jar and glass straw  

Directions

In a blender, add the spinach, banana, mango, pumpkin seeds, and hemp hearts.
Add the almond milk and blend until smooth.

3. Coffee Lovers Protein Shake


Recipe via: loveandzest.com

In Kristina’s own words, “This high protein and low sugar protein shake is a coffee lover’s dream.” Wow! I need me a cup of that! By the way, this productivity-boosting protein shake for weight loss is not just a great morning drink, but it’s also a perfect afternoon pick me up!
What you need½ ripe banana
1 scoop vanilla protein powder  
½ cup unsweetened vanilla almond milk  
½ cup cold or room temperature brewed coffee
1 ½ cups cubed ice
sprinkle of cacao nibs, for topping  
1–3 drops stevia extract 
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

Directions

Add all ingredients except ice to a high powered blender and blend until mixed together.
Slowly add ice to blender and process until creamy.
Top with cacao nibs.
4. 5-Minute Protein Shake



Recipe via: thekitchn.com

If you are short of time, these nifty 5 minute protein shakes are the perfect option for you. You don’t even need protein powder for these recipes! You’ll find amazing variations for easy protein shakes including: Banana Bread Protein Shake, Mixed Berry + Chia Protein Shake, The Green Machine Protein Shake, Tropical Protein Shake and more.
Banana Bread Protein Shake
What you need3/4 cup almond milk  
2 tbsp almond butter  
1/4 cup raw cashews *soaked overnight  
1 frozen banana
2 tbsp rolled oats 
1 tbsp flaxseed  
1 pitted date  
1/4 tsp ground cinnamon
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Smoothie jar and glass straw 

Directions

Combine everything in a blender, then process until smooth.
Serve immediately.
Mixed Berry + Chia Shake
What you need3/4 cup coconut water  
1/3 cup Greek yogurt  
1/2 cup frozen raspberries
1/2 medium raw beet (peeled and diced)
1 tablespoon agave  
1 tablespoon hemp hearts  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw 
DirectionsCombine all ingredients in a blender and blend till smooth.
Top with an extra sprinkle of hemp hearts for serving.
The Green Machine Protein Shake
What you need3/4 cup coconut milk  
1/3 cup Greek yogurt 
1/2 heaping cup of spinach
1/2 avocado
1 tablespoon almond butter  
1 tablespoon hemp hearts 
1 tablespoon agave 
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

Directions

Whizz till smooth in a blender.
Top with an extra sprinkle of hemp hearts for serving.
Tropical Protein Shake
What you need3/4 almond milk  
1/3 cup silken tofu 
1/2 cup frozen mixed berries
1 tablespoon chia seeds  
1 tablespoon agave  
1 scoop vanilla protein powder  
High speed blender like Vitamix   or Nutribullet  
Glass smoothie jar and glass straw  
DirectionsBlend everything up until smooth.
Top with an extra sprinkle of chia seeds before serving.

5. Strawberry Banana Protein Smoothie


Recipe via: diabetestrong.com

A taste test shows that this particular protein shake for weight loss is cool, refreshing and fruity! It’s the perfect way to cool down after a workout or day in the sun! Moreover, it contains a nice 25 grams of protein per serving!
What you need4 oz strawberries
1 oz banana
1 scoop vanilla protein powder  
1 teaspoon flaxseed 
Water
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  

Directions

Layer the ingredients in your blender.
Add water. Start out with just a little water and then slowly add as much as you like to get the right consistency.
Serve over ice or use frozen berries to give the smoothie a thicker consistency.

6. Chocolate Peanut Butter Protein Shake



Recipe via: eatingwell.com

How would this list be complete without a chocolate OR peanut butter protein shake? Well this chocolaty protein shake is so thick and satisfying that it will keep you full for hours. Thanks to the naturally occurring protein in the soymilk, peanut butter and Greek yogurt, you don’t even have to use a store-bought protein powder!

What you need1 cup unsweetened vanilla soy milk  
¾ cup sliced frozen banana
½ cup plain Greek yogurt  
1 tbsp cocoa powder 
1 tbsp peanut butter  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

Directions

Combine soy milk, banana, yogurt, cocoa powder and peanut butter in a blender.
Blend until smooth. 

7. Cinnamon Protein Shake

Recipe via: jamieoliver.com

Embrace the added effect of cinnamon’s fat-burning powers to enhance this yummy protein shake for weight loss. Cinnamon is my favorite spice because it speeds up metabolism, reduces insulin production and helps in weight loss. In this recipe, protein powder is completely optional!
What you need1 ripe banana
1 cup low-fat natural yogurt or soya yogurt
½ cup non-dairy milk
1 tbsp peanut butter 
1 tbsp chia seeds  
½ tsp ground cinnamon  
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

Directions

Whizz all the ingredients together in a high speed blender.
Enjoy immediately.

8. Blueberry Banana Protein Shake



Recipe via: hurrythefoodup.com

Blueberries in this shake give you an powerful antioxidant kick to keep you youthful and wrinkle-free! You can amp up the 20 grams of naturally occurring protein in this recipe to 45 grams by adding in additional protein powder. All you’ll need to do is toss all the ingredients into a blender and BAM! Your protein shake for weight loss is ready within minutes.
What you need1 cup frozen blueberries
2 ripe banana
1 cup water
1 tsp vanilla extract 
4 oz low fat cottage cheese  
2 tbsp chia seeds 
1 tsp lemon zest
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw  

Directions

Add all the ingredients to a blender, and grate in the lemon zest.
Blend up.
Enjoy!

9. Freezer Prep Green Smoothie Protein Shake



Recipe via: ohsweetbasil.com

Freezer smoothies? Oh yeah, baby! These are my favorite because I can plan out and bulk-freeze your smoothie ingredients so I’ll have peace of mind for a whole week. Learn how to properly freeze your ingredients to make a creamy and tasty protein shake for weight loss every single day.
What you need1 handful of greens
1 ½ handfuls of frozen fruit
1 tablespoon chia seeds 
1 scoop protein powder 
1-2 tablespoons peanut butter powder 
High speed blender like Vitamix or Nutribullet 
Glass smoothie jar and glass straw  

Directions

Blend everything in a high speed blender.
Pour into a glass and enjoy!

10. Pina Colada Protein Shake



Recipe by: healthy-delicious.com

Get transported to the tropics with a grab-and-go pina colada protein shake. Very different from the usual proteins shakes, this recipe will keep things colorful and fun. It uses pineapple chunks and coconut extract – a tantalizing fat-burner to help you get slim and trim in a whim!
What you need1 cup frozen pineapple chunks
½ frozen banana optional
6 ounces unsweetened coconut milk 
½ teaspoon coconut extract 
1 scoop vanilla protein powder  
High speed blender like Vitamix or Nutribullet  
Glass smoothie jar and glass straw 

Directions

Add all of the ingredients to a high speed blender.
Cover and blend on high until smooth and frosty, 10-15 seconds.
Pour into a glass and serve immediately with a glass straw.

Which of these delicious protein shakes for weight loss are you going to try today?
 


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Carrot A Day To Lose Fat And Prevent Cancer

Eat One a Day to Lose Fat and Prevent Cancer

Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer.



A while back, I wrote about a really exciting meta-analysis (where scientists combine the results from multiple studies) that showed how eating just a carrot a day could reduce a man's chances of developing prostate cancer by 50%.

The paper found that the more often men ate carrots and the greater the amount of carrots eaten, the less likely they were to develop prostate cancer. They even gave some concrete numbers: For every 10 grams of carrots consumed each day, men reduced their risk of developing prostate cancer by 5%.

That meant that eating just 50 grams of carrot a day – which you can easily get by eating a single average-sized carrot – would offer you some significant protection against one of the most frightening of male maladies, cutting the incidence in half.

But maybe that wasn't enough to make you start gnoshing on carrots. Maybe you need to be hit on the head not only once, but two or three times.

Fine, because science has since been hard at work on several other promising studies on carrots, including one on how they might help people lose fat and put on muscle.

Is It a Carrot or a Long, Orange, Physique Stick?

When that study on carrots and prostate cancer came out, the researchers thought that the root vegetable's beneficial effects had something to do with the large amount of carotenoids they contain.

While that may still be true, scientists are now instead focusing on two fatty alcohols that are found in high concentrations in carrots and other root vegetables. These fatty alcohols are named falcarinol and falcarindiol and Danish scientists found that each of these fatty alcohols block fat cells from absorbing more fat, along with causing muscle cells to absorb more glucose.

The dual-effect of the fatty alcohols was so pronounced that the Danes compared it to rosiglitazone, an anti-diabetic drug that binds to PPAR-gamma (a protein that acts as a receptor for fat) in fat cells and makes them more sensitive to insulin.

The comparison is apt because falcarinol and falcarindiol also act on PPAR-gamma. Just like the drug, the two plant chemicals were actually exhibiting insulin sensitizing properties, which, when combined with proper nutrition and exercise, can lead to increased muscle and reduced body fat.
What Else You Got?

It looks like those two fatty alcohols found in carrots also combat colon cancer. A 2017 study involving rats found that falcarinol and falcarindiol greatly reduced the number of polyp clusters and tumors found in rats that had been fed large amounts of a carcinogen.

More convincingly, though, a 2020 study that followed 57,053 Danish people from the mid 1990s to 2016 found that those who ate between two and four carrots a day were significantly less likely to develop colon cancer than Danes who consumed fewer carrots.
How to Use This Info

How to use this information? Are you kidding? Do I have to spell it out for you? Eat a damn carrot! Every day!

One proviso, though: The carrots need to be eaten raw. Carrot juice will probably suffice, as long as you actually saw the carrot being fed into the blender instead of it being some grocery-store version that's been centrifuged or masticated to death, leaving all its falcarinol and falcarindiol beaten and bleeding.

I should also add that parsnip, another root vegetable, actually contains more of these two fatty alcohols than carrots, but I doubt if anyone wants to eat raw parsnips. Some of them have a tinge of sweetness, but overall they taste like a blend between a carrot, a potato, and a gym sock.

Do yourself a favor and stick with the carrots.

Sources:
Ulrik Deding, Gunnar Baatrup, Lars Porskjaer Christensen, Morten Kobaek-Larsen, "Carrot Intake and Risk of Colorectal Cancer: A Prospective Cohort Study of 57,053 Danes," Nutrients, Volume 12, Issue 2, 27 January, 2020.
Morten Kobaek-Larsen, Rime B. El-Houri, Lars P. Christensen, Issam Al-Najami, Xavier Fretté and Gunnar Baatrup, "Dietary polyacetylenes, falcarinol and falcarindiol, isolated from carrots prevents the formation of neoplastic lesions in the colon of azoxymethane-induced rats," Food and Function, Issue 7, 2015.
Rime El-Houri, Dorotka Kotowska, Kathrine Christensen, et al. "Polyacetylenes from carrots (Daucus carota) improve glucose uptake in vitro in adipocytes and myotubes," Food and Function, Issue 7, 2015.
Xu X1, Cheng Y, Li S, Zhu Y, Xu X, Zheng X, Mao Q, Xie L. Dietary carrot consumption and the risk of prostate cancer. Nur J Nutr. 2014 Dec;53(8):1615-23.

Top 4 Numbers Can Tell You More About Your Health Than Your Weight Can

Your walking speed may be an even better health indicator than your weight, according to research.

Image Credit: Rawpixel/iStock/GettyImages

Curious whether you're on track to live a long, healthy life into your golden years? Most health professionals would tell you to hop on a scale, since numbers like weight and BMI (body mass index) are often used to predict your chances of developing certain diseases and your life expectancy overall. The problem? Neither weight nor BMI is truly an accurate or adequate measure of your health.

That's because "weight and BMI are not customized to sex or body type, nor do they take into account muscle mass, bone density, overall body composition and ethnic differences," says John P. Higgins, MD, a sports cardiologist and professor of cardiovascular medicine at The McGovern Medical School at The University of Texas Health Science Center at Houston (UTHealth).

 Take, for example, a bodybuilder with a dense muscle mass. He or she may erroneously fall into an overweight or obese classification for weight or BMI. Conversely, these metrics don't address the problem of normal-weight obese people, otherwise known as "skinny fat" (we hate the term, too), who appear thin with average BMIs but have a high percentage of body fat and an increased risk of cardiovascular disease, per a May 2015 study in Cardiovascular Diabetology.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

Instead of putting too much weight on weight, a growing body of research is finding other measures that may be useful tools for evaluating your health and risk of disease. In fact, these four metrics — walking speed, push-up ability, grip strength and waist circumference — can reveal more about your state of health than any scale. The best part? You can track them yourself.

Note: Even though you can calculate these metrics on your own, they shouldn't substitute for visiting the doctor or getting regular checkups. Better yet, as you gather these measurements at home, share them with your medical provider who can best analyze the numbers for a fuller picture of your health.

Your Walking Speed

How fast you stroll is linked to how long you live, according to a June 2019 study published in Mayo Clinic Proceedings. Researchers found that brisk walkers enjoy longer life expectancies than those with a slower stride, regardless of their BMI. Perhaps this is because walking — as opposed to weight — is a functional measure of several important things: "Walking tests balance, coordination, lower limb and core strength, as well as cardiovascular health," says Dr. Higgins. Essentially, you need to be in good physical shape to keep up a swift pace.

How to Measure Your Walking Speed:

Walk 1 mile. Then divide the number 60 by how minutes it took you to walk the mile. For example, if you spent 30 minutes strolling, your speed would clock in at 2 miles per hour.

Alternatively, time yourself as you walk 6 meters. Divide the number six by how many seconds it took you to complete the 6-meter walk. So, if you walk six meters in three seconds, your pace is 2 meters per second.

Ideally, you should aim for a walking speed that's at least 2.4 miles per hour (that's a 25-minute mile) or 1 meter per second.

Your Push-up Prowess

Since push-ups work your entire body — and require strength and endurance — the number you can complete is another predictor of your overall health status. "Push-ups are a good measure of both upper body and core strength, as well as cardiovascular health," Dr. Higgins says. "In short, the more push-ups you can do, the stronger and better cardiovascular system you have."

As a matter of fact, a longitudinal cohort study of 1,100 adult men found that those who could perform more than 40 push-ups had a significantly lower risk of developing heart disease compared with participants who could complete fewer than 10 push-ups, per research published in the February 2019 issue of JAMA Network Open.

How to Measure Your Push-Ups:


First, work on mastering good form.

Start in a plank with your hands under your shoulders and your body in a straight line from head to toes.
Contract your ab muscles so that your hips don't sag and your back doesn't arch.
Bend your elbows as you lower your chest to the ground, keeping your hips level.
Your elbows should be about a 45 degree angle away from your body.
Once you lower as far as you can, push yourself back up to a plank.

Try to perform as many push-ups as possible with perfect technique before tiring. Aim to work your way up to 50 to 100 push-ups per day, Dr. Higgins says.

Your grip strength is a surprisingly good health indicator
Image Credit: GoodLifeStudio/E+/GettyImages
Your Grip Strength

Oddly enough, your ability to squeeze a grip meter can forecast whether you'll live to a ripe old age. But why? Well, grip strength may help to identify muscle — and cardiovascular —weaknesses. That's because how tight you can grip something relates to both your upper body strength as well as your heart's ability to handle pumping against a higher pressure (because your blood pressure rises with the act of gripping), says Dr. Higgins.

Not convinced? A study of a half million middle-aged people found that weaker grip strength was strongly linked with the occurrence of negative health outcomes, such as lung cancer and heart disease, according to research published in the May 2018 issue of BMJ. What's more, grip strength was an even better predictor of death than blood pressure or overall physical activity.

How to Measure Your Grip Strength:

To calculate grip strength, simply squeeze a handgrip dynamometer at a gym or your doctor's office. If you don't have access to a grip meter, you can use a bathroom scale, says Dr. Higgins. Simply squeeze the scale with both your hands (thumb on plate and fingers behind scale), then divide the number of pounds by two. The optimal measurement is about 110 pounds for men and 70 for women.

To improve your grip strength, you need to build muscle. Commit to resistance training two or three times per week. Dr. Higgins also suggests investing in a pair of handgrip squeezers. Do a set of 10 squeezes with each hand twice a day.

Your Waist Circumference

A large waist circumference can be a warning sign for future health problems. That's because waist circumference is an indicator of abdominal fat. In other words, your waist size increases as your internal fat deposits do. And excessive belly fat is associated with health conditions such as type 2 diabetes, high cholesterol, high triglycerides, high blood pressure and coronary artery disease, according to the Mayo Clinic.

Indeed, a study that looked at data from 650,000 white adults found that a higher waist circumference was connected to a greater incidence of mortality at all levels of BMI, per findings published in Mayo Clinic Proceedings.

How to Measure Waist Circumference:

On your bare stomach, loop a tape measure around your waist, just above the upper hip bone. Take the measure while you exhale (but don't suck in your tummy!). An ideal waist circumference is less than 35 inches for women and less than 40 for men, according to Dr. Higgins.

Other Health Predictors

When it comes to assessing your heart health, you might also want to keep an eye on your blood pressure and cholesterol levels.

"Blood pressure is a big barometer of cardiovascular health," Dr. Higgins says. "When your blood pressure is chronically high, your cardiovascular system and/or sympathetic nervous system (responsible for your fight or flight response) is overstressed."

Whether the root cause of your increased blood pressure relates to something physical, mental or even lack of sleep, the strain on your body isn't healthy. If your blood pressure is greater than 130/80 on a regular basis, you should see your medical professional, who can help assess your situation and assist you in making healthy lifestyle changes to lower your numbers.

Cholesterol is also a good measure of cardiovascular risk, says Dr. Higgins: "The higher the bad cholesterol (LDL cholesterol), the higher the chance of heart attack and stroke."

While your cholesterol is often strongly tied to genetics, there are still actionable steps you can take to reduce your levels, according to Dr. Higgins, who suggests limiting your saturated fat intake, following a Mediterranean diet with more plant-based foods and exercising regularly to increase your good HDL cholesterol.

Top 8 Habits Of People Who Never Gain Weights

We all want to be at our healthy weight and thankfully, we can! With just a few tricks and habits, I believe you’ll be on the right track of knowing how to get and maintain that healthy body. So check out these habits of people who never gain too much weight and let us know what you think!

pinterest

 1. You Don’t Have to Starve Yourself

While this may seem funny, it’s the truth. And some people will tell you to do this a lot, but that’s not what your body needs. Many people find that starving yourself, will only make you want to eat more and give in to binging.

All you have to do is aim for your healthy weight for your body type, that’s it! You don’t have to reach for impossible standards that’ll negatively impact your mental health.  

2. Drink Enough Water

Water is good for the body, and thankfully, drinking enough water can help you maintain a good weight.

3. Regular Exercises

A maintained weight doesn’t come by accident or by just mere coincidence. It’s a practice, and to be sharp and healthy, you need frequent exercises especially in the areas you’re likely to gain excess weight (perhaps your stomach, glutes, etc.)

4. Avoid Sugar

The more sugar you take in, the harder it will be for you to lose weight. So it’s always a good idea to look at the ingredients of what you’re eating and see how much sugar it contains. If it has a high sugar content (or it’s something that doesn’t need added sugar like bread), feel free to look for sugar-free or low-sugar options.

5. Avoid Self-Hate

Why beat yourself up? This won’t help you reach your goals at all. It’s a good idea to start giving yourself love now and work on seeing yourself as attractive. Because once you get to the weight you’ve been aiming for, you’ll have a better appreciation that your worth doesn’t come from that.

6. Sleep

Always make sure you have a good night’s rest; this not only helps you mentally but also physically. There are certain functions that our body does while sleeping that helps us to lose weight. So getting a proper amount of sleep each night will help you stay a healthy weight.
Tip: If you’re an adult, you can see if your BMI (body mass index) suggests you’re underweight, at your healthy/ideal weight, or overweight for your height by using this simple adult’s BMI calculator here.

7. Alcohol

A lot of people don’t like to think about it, but drinking alcohol is a great way to take in empty calories and gain weight. So try finding healthier options that’ll help keep you sharp.

8. Don’t Overdo It on Cheat Days

It can be easy to think that we can just eat whatever we want on cheat days. And we can! But… how much of it are you eating? The best practice for cheat days is to make sure you’re not stuffing yourself sick and taking in thousands of calories. Just try to be moderate in everything you eat so that you don’t end up gaining the weight back.

Losing weight isn’t always the most fun, but in the long run, it’s definitely worth looking after your health! So give some of these habits a try and see how your body thanks you!

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How Train Less And Gain More

Less work, more gains. That sounds like a pretty good deal, doesn't it? Where do I sign? Let's look into this proposition in more detail and focus on these factors:

The confines of your genetic endowment (body type and limitations) and its potential to develop.
The post-training factors of dietary habits and recovery time.
The reality of exercise as a stressor and the desired adaptation you are seeking.

Consider your goals: get stronger, improve endurance, shed body fat, improve your physical looks, or the total package of all those combined. You wish there was an easy path to achieve those goals. But you're smart, which means you know it will take a lot of work to make those changes, depending on your body type, your current exercise regimen, and the all-important food intake component.

So how do you maximize your progress with the least amount of exercise?


Take Care of Your Diet First

First things first: you can only do so much within the confines of your body type.

You may be tall or short, have wide hips, narrow shoulders, a big booty or a flat one, be pear or apple-shaped, etc. You do, however, have control over your fat-to-muscle ratio, regardless of your genetic endowment.

You must commit to shoring up your diet. That is considered to be around 80% of the battle to shed body fat, look better, and become more fit. Without a firm grip on food intake factors, you're making it difficult to accrue positive results. To lose body fat, there must be a negative calorie balance. Take in less and burn more. You also need to eat real food: fresh vegetables and fruit, lean proteins, good fats, and less processed foods.

The harsh reality of your genetics and the dedication required to eat properly can be disheartening. But if you have those going for you, what can you do exercise-wise to maximize your potential? Remember, the exercise component is not the end-all, be-all part of the equation. Therefore, exercise intelligently and efficiently. Don't waste your valuable time attempting to out-exercise genetic limitations and poor dietary habits. You do not need to commit hours upon hours of time in the gym to lose body fat, build shapely muscle, and look better in front of your full-length mirror.

The late Arthur Jones was a man who was well ahead of his time. Although others in the past can be credited with limited, hard effort in training, Jones is considered the most recent (relatively speaking) advocate of that type of training: all-out effort, minimal exercise duration, and attention to adequate recovery time. "Flip the switch," move on, and let the body heal itself.

Remember, doing something is 100% more than doing nothing. Doing that "something" in limited volume with no-holds-barred effort can be enough stimulus to facilitate physical gains for the average trainee.


The "Less is More" Program

If you're with me at this point and want to give it a spin, try the following routine for eight weeks. The rules are simple:

100% effort each set. Don't stop if you can perform another repetition (safely, with a partner). Record the result of each set to assure objective progression.
Attempt to progress in each set of every workout in terms of the amount of resistance used and/or the number of repetitions performed within the prescribed range. Simple progression like that works.
Take a complete day off after each session (i.e., M-W-F or T-Th-Sa).

Day 1: Total Body

Warm up as needed, then perform one set of each of the following:

Multi-joint leg push (barbell squat, leg press, or dead lift): 20-25 reps
Hamstrings/glutes (leg curl, Romanian dead lift, or back extension): 15-20 reps
Multi-joint leg push (lunge, goblet squat, or machine squat): 10-15 reps
Pull down/pull up (wide or close grip): 15-20 or max reps
Overhead press (barbell, dumbbell, or machine): 15-20 reps
Low row (bent-over barbell or dumbbell row, plate-load or pulley row): 15-20 reps
Chest press (barbell, dumbbell, or machine): 15-20 reps
Upright row (barbell, dumbbell, or machine): 15-20 reps
Incline press (barbell, dumbbell, or machine): 15-20 reps
Abdominals (choose any): 20-30 reps

Day 2: Upper Body

Warm up as needed, then perform two sets of each of the following exercises, using the rep ranges provided:

Chest press: 12-16 and 8-12 reps
Low row: 12-16 and 8-12 reps
Overhead press: 10-14 and 6-10 reps
Pulldown/pull up: 10-14 and 6-10 or (or 2 x max reps for pull up)
Incline press: 8-12 and 4-8 reps
Upright row: 8-12 and 4-8 reps

Day 3: Lower Body

Warm up as needed, then perform the sets and reps indicated:

Multi-joint leg push: 15-20, 10-15, and 5-10 reps
Hamstrings/glutes: 12-16 and 8-12 reps
Multi-joint leg push: 12-16 reps
Hamstrings/glutes: 10-14 reps.
Abdominals: 15-20 and 10-15 reps

Don't Overthink Your Training

If you're training to become stronger and improve your general fitness, you don't need to spend hours of wasted time performing endless sets of various exercises at sub-maximum effort. If you're training to only lose body fat and improve your physique, 80% of that goal is your diet and the other 20% is a minimal menu of basic resistance training exercises performed at a high effort for a minimal volume.

Look at your current resistance training program and ask yourself these questions:

Are you performing needless multiple exercise sets?
Are you exuding sub-maximal effort in each set?
Are you training too often and not allowing for adaptation to occur?

Contrary to conventional wisdom, more is not always better. If you work hard and create a stimulus for adaptation, minimal training volume and adequate recovery and nutrition will suffice. In the future, think "minimal" when you train. In turn, your training will become more time efficient. Train with maximum effort, and you'll realize positive results, provided your nutritional intake is sound and adequate recovery time is allowed.

The American Diabetes Association Has Released New Guidelines For Diabetics Who Want To Improve Their Blood Sugar Control.

More Movement Needed

The guidelines are simple: move for three or more minutes every 30 minutes of prolonged periods of low activity, inactivity, or sitting. For people who work on computers or spend a lot of time seated, this recommendation can help to improve glucose management.

Previously, the ADA's recommendation was to engage in a few minutes of light physical every 90 minutes of sitting down. However, the ADA has updated its guidelines to increase movement among diabetics. Not only will this help diabetics to have better blood sugar control, but it can encourage more activity in their day. More activity can further improve glucose control and encourage weight loss.

The new guidelines recommend a wide range of light activity: walking in place, desk chair swivels, side lunges, torso twists, overhead arm stretches, and more. Anyone can do these exercises, as they are low intensity and are ideal for those even with limited mobility. But by including more light exercise, diabetics can improve their health noticeably.

Of course, the ADA recommends this is in addition to regular exercise, not as a replacement. It's of the utmost important for those with diabetes to engage in daily moderate to vigorous exercise. Greater activity can aid in the struggle to control diabetes and promote weight loss/fat control. Aerobic exercise, balance and flexibility training, and resistance training are all encouraged for diabetics looking to take back their health.

Aerobic training, in particular, is advisable for those with both type 1 and type 2 diabetes. Type 1 diabetes can be managed by aerobic exercise, thanks to improved insulin sensitivity and cardiovascular fitness. Type 2 diabetes patients will find their blood sugar control better, and their risk of heart attacks (a common complication of diabetes) much lower. Even women with gestational (pregnancy) diabetes can benefit from aerobic exercise.

Resistance training is also recommended for diabetics. Increased muscle mass can lead to reduced body fat, which can help to decrease insulin resistance. Healthy lifestyle changes—such as improved eating habits, moderated calorie intake, and avoiding alcohol, caffeine, and nicotine in excess—can add to the effectiveness of the workout programs.

The ADA drafted the updated guidelines after reviewing more than 180 studies, as well as receiving feedback from exercise and diabetes experts. The statement was published in the journal Diabetes Care.

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Top 15 Pilipino Food Blog 2020

1. Yummy.ph | Philippines Food Magazine

Yummy.ph is the online companion for anyone who loves to cook and eat. Inspiring readers to be creative with their home menus, Yummy features delicious recipes that are quick, easy, and with ingredients readily available in any supermarket. Yummy.ph also delivers product and supermarket news, expert advice, and other food and restaurant features. 

Website:
https://www.yummy.ph


2. Panlasang Pinoy

My name is Vanjo Merano. I am a Filipino IT professional living in Chicago. This Filipino food blog was created so that we can share our best Filipino and Asian recipes for everyone to enjoy. As huge fan of the Filipino way of cooking, it is our goal to share Filipino dishes and show you how to cook Filipino food. Aside for my deep passion in cooking and my continuous craving for the distinctive Filipino taste, I was motivated to shoot videos and create this food blog because I noticed that Filipino Cuisine is so underrated. I want Filipino Food to be noticed, known, tasted, and enjoyed by the rest of the world. This blog aims to introduce Filipino food to the rest of the world through proper education. 

Website:
https://panlasangpinoy.com

3. Panlasang Pinoy Recipes™ | Pinoy Food Recipes Website

Panlasang Pinoy Recipes is a food blog created to share a collection of local and foreign recipes that have been modified to suit Filipino taste. This blog was started in 2012. The recipes here are a compilation of those obtained from different food blogs. Starting a food blog is not that easy. You should love what you are doing. Hence, having passion for cooking will be a requirement. We cooked a lot in our house. We tried avoiding buying cooked food. It helps us a lot in making this blog. With the desire to establish a good restaurant in the future and interest in making a blog and using modern technology, this food blog was born.

Website:
https://www.panlasangpinoyrecipes.com

4. Filipino Style Recipe | List of Pinoy Food Recipes

I started Filipino Style Recipe in August 2011 when I found out my interest in cooking. I’m a Computer Science graduate whose devotion is to develop applications to help work easier. Web application is one of my expertise were everyone can share and access information. Since I have this experience, I used it and found that blogging is one of the good tools for sharing information. I used to be a hobbyist and amateur photographer when I bought my first DSLR camera in 2010. I joined in photography group where most of the members are beginners like me. We shared ideas and knowledge based on our own experience. We attend some seminars and photo shoots to enhance our ability and to establish some friends as well. I bought some gadgets to support my curiosity especially in food photography. 

Website:
http://filipinostylerecipe.com

5. Casa Baluarte Filipino Recipes

Casa Baluarte, a place to find the best simple recipes, mostly Filipino recipes. By the way, I am your admin Cecilia, from Iloilo City, Philippines to OC, California and now in Collin County, Texas.

Website:
https://www.casabaluartefilipinorecipes.com

6. Pepper.ph | Philippines Culinary Blog

Pepper publishes playful recipes and curious food stories for creative folks in the Philippines. In the future—if we make it—we’d like to expand our coverage to highlight the wealth of untapped food in Southeast Asia. 

Website:
http://www.pepper.ph

7. PagkaingPinoyTV

We are doing this to promote Filipino food, having traveled in many different countries we noticed that Filipino Food is underrated and less known and eaten by people compared to other asian foods such as Thai, Vietnamese, Chinese, Japanese and Korean. The goal of this site is to let the world know that we have an amazing food and culture and it is something that everybody should try and eat.

Website:
https://www.pagkaingpinoytv.com

8. Pinoy Food | Free Filipino Food Recipes

Here you will find dishes that my family and I cook during weekends or on special occasions. I cook special dishes only during birthday celebrations. That’s what happens when you train your maid to cook then she ends up better than you. It’s my husband Butch that often does the cooking these days. When my two girls lived with me, they also cooked when they find an interesting dish to experiment on. In this blog, expect only simple dishes. I avoid gourmet cooking because I don’t have the inclination and time to prepare them unless of course, the occasion is a birthday or anniversary dinner celebration. I also share recipes from Maya Kitchen, where I took a certification course on cake decoration. I didn’t need to buy birthday cakes because I did it all by myself. 

Website:
https://pinoyfoodblog.com

9. Delish PH | Cooking, eating and a whole lot more!

Hi, Ren here. Delish PH is a perfect place for those who wanted to learn the art of cooking. Delish PH provides tips and ideas how to cook easy, fast and healthy as well as other cooking stuff. On this site, you’ll get the chance to learn the art of cooking. With various featured recipes, you sure gonna nail it! My main objective is to really help peeps out there to learn how to cook easy and stress-free. Also, I always believe that when it comes to cooking, you need to be more innovative. 

Website:
https://www.delishph.com

10. Manila Spoon

I am Abby Raines, born in Manila, Philippines but currently residing in Holland, MI, USA. I am a lawyer turned stay-at-home mom. I have two tots (William – 6 and Sophie – 3) and one very loving husband (Mark), from England, for whom I am very thankful to the Lord for. My life is truly wonderful because of them. ManilaSpoon came into being due to my desire to have all my favorite recipes be compiled into one easy to access file. Having it all online not only makes it so convenient to find them (gone are the days of looking for the scraps of paper where I have written the recipes!); it is also a lot easier to share them with friends. 

Website:
https://www.manilaspoon.com

11. Pinoy Recipe | Serving the best filipino recipe

Pinoy Recipe offers the best Pinoy Recipes and other Asian recipes with pictures. Browse thousands of Filipino recipes with step by step procedures.

Website:
https://www.pinoyrecipe.net

12. Iloilo Food Trip

A collection of EATS and RECIPES focusing on the Flavours of Iloilo and beyond.

Website:
https://iloilofoodtrip.blogspot.com

13. Kawaling Pinoy

Hello! My name is Lalaine and welcome to Kawaling Pinoy where you’ll find hundreds of Filipino and Asian-inspired recipes, cooking tips, and how-to videos. I worked for many years as a Food Service Director in a skilled nursing facility up until May 2016 when I made the giant leap to quit my job and blog full-time. May I say, best decision ever? I feel so blessed to be able to wake up in the morning and do what I love to do in my pajamas! 

Website:
https://www.kawalingpinoy.com

14. Casa Veneracion | Philippines Home Cooking Blog

My name is Connie Veneracion. I am the wife of an engineer who was nicknamed Speedy by his mother for reasons I may never comprehend. We have two daughters, Sam and Alex. Sam went to photography school; Alex went to culinary school. No, we don’t have a “Clover” to complete the Totally Spies trio. But we do have a Penny. We’re a family that’s three quarters meat lover (Speedy, Alex and me) and one part vegetarian (Sam). That should explain the strange mix of recipes in this blog. 

Website:
https://casaveneracion.com

15. The Peach Kitchen

I’m Peachy, a foodie mommy living in the Philippines. I’m a mom to two daughters named PURPLE SKYE and PERIWINKLE MOONE and wife to a loving husband I fondly call peanutbutter. I am a foodie by heart, a coffee lover and a froyo and yogurt junkie. 

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Calculate And Track Your Macros

Want to lose weight, feel more energized or gain muscle? Here's everything you need to know about macros, plus the best macro- tracking apps.



Macronutrients are carbs, fat and protein. Your body needs these nutrients to keep you healthy, strong and energized. Getty Images

Eating healthy is more than just counting calories. To truly have a balanced diet, you have to have a variety of nutrients that give your body energy and help your digestive system work. The best way to keep tabs on what you're eating is, both to lose weight or just stay healthy, to track macronutrients. Doing that can help you reach your health and fitness goals faster than focusing on calories alone.

Tracking macros over calories is helpful for so many reasons. This method of food logging can help you understand which types of food make you feel good or bad; which foods improve your athletic performance; and which foods help you focus or make you drag. Counting macros can also help you shift your current eating habits to healthier patterns for the long-term.

You'll need to learn how to read a nutrition facts label for this approach, but the benefits far outweigh the time you'll spend grasping the concept of a macro diet.
What are macronutrients?

Macronutrients are molecules we need in large amounts, also known as the main nutrients we need to simply survive. Micronutrients, in contrast, are substances required in much smaller amounts, such as vitamins, minerals and electrolytes.

The three macronutrients are carbohydrates, proteins and fats. Despite fad diets, you do need all three: Cutting out any one macronutrient puts you at risk for nutrient deficiencies and illness.
Carbohydrates

Carbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Complex carbohydrates — like starchy vegetables and whole grains — also promote digestive health because they're high in dietary fiber.

Protein

Protein helps you grow, repair injuries, build muscle and fend off infections, to name a few functions. Proteins are made of amino acids, which are the building blocks of many structures in your body. You need 20 different amino acids, nine of which are essential amino acids, meaning your body can't produce them on its own and you must obtain them from food.

High-protein foods include poultry, beef, fish, soy, yogurt, cheese and other dairy products. If you stick with a plant-based diet, some starches, vegetables and beans are also good sources of protein.
Fats

Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K), to insulate your body during cold weather and to go long periods of time without eating. Dietary fat also protects your organs, supports cell growth and induces hormone production.

How many calories does each macronutrient have?

Each macronutrient corresponds to a specific calorie amount per gram:
Carbohydrates have four calories per gram
Proteins have four calories per gram
Fats have nine calories per gram
How many macros should I eat?

There's really no answer to this question: Every person is different, and as such, every person's preferable macronutrient intake will be different. However, the federal dietary recommendations suggest this macronutrient ratio: 

45 to 60 percent carbohydrate
20 to 35 percent fats
Remainder from protein

The federal suggestion is based on the fact that carbs serve as the body's main fuel source, and are the easiest macronutrient for the body to convert from food into energy. The metabolic processes for fat and protein are much more complex and take longer, which wouldn't serve you well when you need quick energy.

Your macro ratio depends on your health and fitness goals, as well as how your body responds to particular foods. For example, many people thrive on a low-carb diet, but the thought of a low-carb diet for myself makes me shudder. I perform at my best when I eat about 50 percent carbohydrates.

Similarly, you may do well on a high-protein diet, while someone else might experience digestive discomfort from consuming too much protein.

Note that some people, especially those on the keto diet, count net carbs instead of total carbs. To get net carbs, subtract the grams of fiber from the total grams of carbs. Why count net carbs? Our bodies don't digest fiber, so it doesn't get absorbed by the small intestine and does't provide your body with any energy. In that sense, calories from fiber don't really count.

How to calculate your macros

Now you know what macros are and how many calories they have. Next, you'll need to do some math. That's because your intake ratio is written in percentages but nutrition information is provided in grams. I'll use my macro intake as an example.
First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.
Next, determine your ideal ratio. I like to eat about 50 percent carbs, 25 percent fat and 25 percent protein.
Then, multiply your total daily calories by your percentages.
Finally, divide your calorie amounts by its calorie-per-gram number.

Here's how I would calculate my calories for each macronutrient:
Carbs: 2,300 x 0.50 equals 1,150. I eat 1,150 calories worth of carbs each day (hello, extra slice of toast).
Protein: 2,300 x 0.25 equals 575, so I get 575 calories worth of protein.
Fats: 2,300 x 0.25 equals 575. I also get 575 calories comprised of dietary fat.

To calculate the actual gram amounts:
Carbs (four calories per gram): 1,150 divided by 4 equals 287.5 grams of carbs.
Protein (four calories per gram): 575 divided by 4 equals 143.75 grams of protein
Fat (nine calories per gram): 575 divided by 9 equals 63.8 grams of fat.

If you don't like math, don't fret. The internet is home to a range of macronutrient calculators that will do the math for you.
The best macro calculators
IIFYM

Price: Free, but you must provide your email address to get your results.

IIFYM stands for "If It Fits Your Macros" -- a phrase and popular hashtag used by the macro-tracking community to refer to their flexible dieting approach.

This calculator is one of the most comprehensive available. It collects lifestyle and health information that many calculators don't, such as how active you are at work, what kind of cravings you have and whether you have any medical conditions.




The IIFYM calculator takes into account your daily routine and other important factors.

Healthy Eater

Price: Free

Healthy Eater's macro calculator calculates your macronutrient ratio based on your age, gender, height, weight and activity level. You can customize your ratio based on whether you want to reduce your weight, lose 10 percent body fat, maintain or gain weight.

I like this macro calculator because you can see your ratio in terms of all day, three meals, four meals or five meals.

Muscle for Life




The Muscle for Life macro calculator uses your lean body mass (LBM), basal metabolic rate (BMR) and total daily energy expenditure (TDEE) to calculate an accurate ratio. Muscle For Life

Price: Free

The Muscle for Life macro calculator is another very detailed calculator. It takes into account your weight, your body fat percentage, and your activity level. From there, this calculator determines your lean body mass (LBM), basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

The upside to this calculator is that you get a more accurate ratio because it considers more factors. The downside is that you need to know your body composition before using it.

You choose whether you want to gain, lose or maintain your current weight, and you can use the sliders at the bottom to adjust your ratio if the automatic recommendation isn't ideal for you.
How to track your macros

Your macro numbers aren't very helpful if you don't put them to use.

"Tracking macros" refers to the process of logging all your meals throughout the day and breaking down your macro ratio to ensure you're eating according to your goals. It sounds scary, but again, the web comes to the rescue with a slew of digital macro-tracking programs.
The best macro trackers

MyFitnessPal

Price: Free or $9.99 per month

The free version of MyFitnessPal doesn't allow you to enter gram amounts for macros, only percentages. If you're comfortable with percentages only, then MFP is a great free option because of its bar code scanning feature and massive database of foods and drinks.



The MyFitnessPal dashboard breaks down your macronutrient intake with a helpful pie chart. MyFitnessPal

With a premium subscription, you can track by gram amounts and percentages, and you can see macro breakdowns for each meal and snack. A premium subscription also gets you extra features like food analyses (quality of what you're eating), food timestamps (when you eat what) and weekly reports.

MyMacros+

MyMacros+ is another great app with a large food database and bar code scanning feature.

You can also track your body weight and enter custom foods for homemade recipes so you don't have to log the individual ingredients. My favorite thing about MyMacros+ is that it's usable without Internet, so you can track even when you're offline.

Tip: Food databases are helpful, but they often include multiple entries with different information for the same item, which can get confusing. It might be easier to manually log the macronutrients in your meals instead of relying on the food database.




Cronometer offers a detailed dashboard and reports feature to easily track macros. Cronometer

Cronometer

Price: $2.99 to download, $5.99 per month. Free version available.

The Cronometer tracker tracks vitamins and minerals in addition to macros. It also allows you to track important biometrics, such as blood pressure, cholesterol, sleep, mood, pulse and more — but you first need this information on hand to use the features.

If you do have access to that information, Cronometer provides insight into long-term trends and a clear snapshot of your overall health. Cronometer is impressive, it can be a bit overwhelming if you only want to track macros, and not the rest of the metrics it offers.
Why should I track macros?

Know that you don't need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.

In fact, logging your every bite can be frustrating and time-consuming, but it's worth noting that you'll get pretty good at eyeballing portions if you make tracking a habit.

Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement "flexible dieting," or the practice of eating any foods you want, as long as they fit into your macronutrient ratio.

Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs (and not often high in protein), and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.

Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don't feel like you ever need to track your macros.


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The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.