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Monday, May 27, 2013

Ginger Beef Recipe

Compliments of Metabolic Cooking 2.0


- 2 sirloin steaks of 4oz each, cut in strips
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 clove garlic, crushed
- 2 diced tomatoes
- 1 teaspoon ground ginger
- 4 tablespoons apple cider vinegar
- Salt and pepper to taste

Makes 2 Servings


1. Place the oil in a large skillet and brown the steaks in it over medium-high heat.
2. When both sides are well-seared, add the onion, garlic, and tomatoes.
3. In a bowl, stir the ginger, salt and pepper into the vinegar and add that mixture to the skillet, stirring to combine.
4. Cover the skillet, turn the heat to low, and let the whole thing simmer until liquids mostly evaporate and thicken.

Nutritional Facts (Per Serving):

Calories: 208
Protein: 31g
Carbohydrates: 3g
Fat: 8g

You can get 250 more recipes like this in Karine and Dave's fat loss cookbook series - Metabolic Cooking. Click Here for more info!

Also Read: Metabolic Cooking Review

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Monday, May 20, 2013

A Different Approach to Fat Burning

Does this approach means no more cardio? Well not quite, but if you train with weights in a correct manner you won’t need to do boring hours of cardio anymore. My method is called the “F4X system” and it is also featured in the “Old School New Body” program. Even though it has some similarities to HIIT, it doesn’t require you to do interval cardio. It relies on using moderate weights, high fatigue training and short breaks between sets. It will pump your muscles really good and burn a lot of fat as well.

So here is what you need to do: take a weight with which you can usually perform 15 reps, but do only 10. Then take a short break of just 30 seconds and do 10 reps again, and repeat this cycle for 4 sets. On the fourth set you will go to failure, and if you can do more than 10 reps you will need to increase the weight on the next workout. The fat burning effect of this method comes from the similarities with Interval Training – you do intense sets with short breaks between them. But this is not all!

Fat-Burning Effect #1

This type of training does great for building muscle via myofibrillar and sarcoplasmic expansion, but it also gives you a lot of muscle burn. The lactic acid will increase your growth hormone, which helps in burning the fat. GH also amplifies other anabolic hormones, making the effect even greater!

Fat-Burning Effect #2

Sunday, May 19, 2013

Squatting Is Like Sex...

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Saturday, May 18, 2013

Foods That Give Us Energy

It is really sad that most of the people turn to all kinds of stimulants to get a boost of energy instead of getting it from whole foods. What they don’t realize is that stimulants such as coffee, sugar or energy drinks have negative side effects on the long term. They do give you a boost of energy for the moment, but in time they fatigue your adrenal glands and disrupt your blood sugar. Not to mention the side effect that you feel after a short period of time, which is the crash in energy that comes right after the initial high. Practically these stimulants are drugs and can’t be considered foods that give us energy.

Ok, so what should you use instead to get long-lasting energy? Well you have to look at the big picture: there is no single food that will give you more energy than your overall diet. Sure, you can consume the foods mentioned below once in a while, but if the rest of your diet sucks you won’t get that level of energy you really want. So instead of searching for that “miracle” aliment, you should rather have a diet that consists of high-energy foods. And by this I mean raw, natural foods. When a food has not been cooked or processed, it maintains all of its nutrients and natural energy proprieties. As most of these foods will be plant-based, you will get your energy from where they get their energy – and that is from the sun.

A green vegetable will have the maximum amount of living energy compared to animal meat and your body will use less energy to digest it compared to digesting meat. This means more energy left for you and your daily activities. So the closer you eat to the bottom of the food chain, the more health and energy you will have.

And to help you get started, here are some of my favorite energizing foods:

Friday, May 17, 2013

Top 7 Most Popular Bodybuilding Experts

I should mention right from the start that these guys are not scientists, they don't have a PhD in Nutrition and they are not professional bodybuilders. But they do have a few things in common: they all transformed their bodies, gained a good amount of muscle and now they are sharing their experience and helping others through YouTube videos, e-books or websites. Since some of their advice is not scientifically proven, yet it works very well for most of the guys we can consider them experts in BroScience.

#1: The Hodge Twins 

These guys are really popular on YouTube and have millions of subscribers on multiple channels. They are really funny, they give some great advice and also have nice physiques. You can visit their main muscle building channel here

#2: Elliot Hulse

His YouTube channel is also very popular and he gives great advice on bodybuilding, strength training, attitude and lifestyle. He is also the author of popular programs such as the:

- Grow Stronger Method
- Lean Hybrid Muscle

#3: Vince del Monte 

Unlike Elliot that has a great set of genetics, Vince started as most of the guys out there - he was very weak and scrawny and had the nickname "Skinny Vinnie". But as time went by he improved his physique a lot, up to the point of becoming a Pro Fitness Model. He is also the author of many popular Fitness  programs and he helped thousands of skinny guys from all over the world. 

His most popular program is "The NoNonsense Muscle Building".

#4: Scooby

Thursday, May 16, 2013

Blueberry Protein Pancakes Recipe

Compliments of Metabolic Cooking


- 6 egg whites
- 1/2 cup oatmeal (dry)
- vanilla extract
- a pinch of cinnamon powder
- a pinch of stevia
- blueberries (fresh or frozen)
- 1/4 teaspoon of baking soda
- cooking spray
- for extra protein, you can add a scoop of protein powder as well

The recipe makes 1 serving (4 to 6 pancakes)


1. First heat a frying pan until hot and then reduce to medium temperature

2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the pan

3. When bubbles start to form, place evenly on pancake about 1 tablespoon of blueberries

4. Let them set in before flipping the pancake

Macronutrients per Serving:

- Calories: 228
- Protein: 25g (without protein powder) / 45g (with protein powder)
- Carbs: 29g
- Fat: 0g

This was just one of the 250+ healthy and delicious recipes found in the Metabolic Cooking guide. Find more info about this cookbook by visiting this page.

Also Read: Metabolic Cooking Review

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Wednesday, May 15, 2013

What Is A Plank and How To Do It?

Planking or the plank exercise is a movement that involves the core muscles and centers on the improvement of your strength, endurance and balance. The exercise has this name because when it is properly performed, you can straighten your whole body as well as sustain it in a rigid manner, which resembles to a wooden plank. Just like with other calisthenic exercises, it doesn’t require additional equipment or weights, thus making it a convenient form of strength training in case you have a limited budget or you are traveling most of the time.

We will start with the basic technique. For the “front plank” you need to lie on an even surface with your belly down. Your feet should be positioned so that your toes will touch the floor. The next step is to bring your hands forward and positioned close of the sides of your head, so that your forearms will lie on the floor parallel to one another as well as to the torso. In a slow and gentle manner, raise your torso as well as your legs off the floor, placing all the weight on the toes, elbows and forearms. Maintain your body in a straight manner, perceiving it as a stiff plank, starting from your head up to your heels. Hold the position for about 20 seconds, while breathing in a steady manner. Once you finish the position, bring your torso gently back to the ground. At first it will be difficult to plank for as low as 30 seconds, but as you do it more often you will be able to hold the position for longer.

The planking exercise can be an efficient part of your workout since it includes a broad range of the major muscle groups. Depending on your experience, you can increase the intensity of the planking position by utilizing an exercise ball that is inflatable. With the exercise ball, you can begin by placing your belly on the ball. Move forward using your hands, allowing the body to roll over the ball’s surface. It should end with the ball sustaining the shins while your hands support the upper body. For even more advanced users, you can then continue to crunch your legs or pike up, just like you can see in the video below.

Tuesday, May 14, 2013

Top 5 Bikini Fitness Models

This Top is based on the results of Bikini Olympia 2012

1. Nathalia Melo

2. Nicole Nagrani

3. India Paulino

4. Dianna Dahlgren

5. Jaime Baird

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Monday, May 13, 2013

Enhance Your Results With A Pre-Workout Routine

You have finally decided to go to the gym either to shed off the extra pounds or gain some muscle mass to have a better body image. To achieve better results it is vital to incorporate a pre-workout as well as a post workout routine. The pre-workout plan is supposed to prepare your body for effort in aim to increase endurance and boost energy levels. With proper preparation, you can be able to work harder which means that your gym progress will move into the right direction. The routine also helps to reduce muscle damage and encourages faster healing in an aim to reduce the risk of sprains, strains and fractures that are quite common in fitness.

Some of the most important factors that should be incorporated in the pre-workout routine include:

1. Eat Properly

Food is very important and you should always be aware of what gets into your mouth at all times not just when you are about to hit the gym. Ensure you eat a balanced meal with complex carbs, healthy fats and proteins about 3-4 hours before working out. This will give you energy and ensure that glucose levels are steady in the body, which helps to improve strength and endurance. Your body needs to get fueled so that it can perform well in the gym.

2. Take Pre-Workout Supplements

These are a great option especially for individuals who are on a tight schedule and still want to achieve great results in the gym. Compare various supplements in the market to get the ones that will work out best for your body. Ideally, it is recommended that you take pre-workout supplements at least half an hour before you engage in training. This not only helps to boost energy levels but also reduce fatigue because of the combination of amino acids and vitamins which help to increase endurance and agility.

3. (Or) Increase Caffeine Intake

Sunday, May 12, 2013

Asian Turkey Burger Recipe

Compliments of Metabolic Cooking


- 1 pound ground turkey
- ¼ cup minced onion
- 3 tablespoons chopped fresh parsley
- 2 tablespoons Worcestershire sauce
- 2 tablespoons minced green bell pepper
- 1 tablespoon soy sauce
- 1 tablespoon water
- 1 tablespoon grated fresh ginger
- salt and pepper
- 2 cloves garlic, crushed

1. Combine all the ingredients in a big bowl

2. With clean hands, squeeze it together until they are very well mixed

3. Divide into three equal portions and form into burgers about 3/4 inch (2 cm) thick

4. Spray a skillet with non-stick cooking spray

5. Place over medium-high heat

6. Cook the burgers for about 5 minutes per side until they are well cooked

Macro-nutrients Per Serving:

- Calories: 175
- Protein: 38 g
- Carbs: 3.5 g
- Fat: 1 g

This was just one of the 250+ healthy and delicious recipes found in the Metabolic Cooking guide. Find more info about this cookbook by visiting this page

Also Read: Metabolic Cooking Review - Delicious Weight Loss Recipes

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Saturday, May 11, 2013

Friday, May 10, 2013

The Thermoccino Smoothie Recipe

Compliments of Metabolic Cooking 2.0


- 1 scoop of Vanilla Protein Powder
- 1 shot of espresso
- ¼ cup of greek yogurt
- a pinch of stevia
- a pinch of cinnamon
- 5 ice cubes

Blend all ingredients and enjoy!

Macronutrients Per Serving:

- Calories: 169
- Protein: 35 g
- Carbs: 3 g
- Fat: 1 g   

This was just one of the 250 Fat Burning Recipes found in the Metabolic Cooking cookbook. In the video below you can watch the authors preparing the Thermoccino and explaining all the fat-burning proprieties of each ingredient along the way.

Also Read: Metabolic Cooking Review - Delicious Weight Loss Recipes 

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Thursday, May 9, 2013

Hot Paprika Shrimp Recipe

Compliments of Metabolic Cooking 2.0

- 8oz shrimps, shelled and deveined
- 1 tablespoon macadamia oil
- ½ teaspoon paprika
- Pinch cayenne pepper
- 2 cloves garlic, crushed

1. In a skillet over medium-high heat, saute the shrimp and garlic in the oil for about 5 minutes until it's pink

2. Sprinkle the paprika and cayenne over it

3. Cook for about another minute and serve

Macronutrients Per Serving:

- Calories: 185
- Protein: 23.5 g
- Carbs: 2.5 g
- Fat: 9 g   

This was just one of the 250 delicious Fat Burning Recipes found in the Metabolic Cooking cookbook. Click here for more info!  

Also Read: Metabolic Cooking Review - Delicious Weight Loss Recipes 

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Wednesday, May 8, 2013

Metabolic Cooking Review -- Delicious Weight Loss Recipes

Hello and welcome to our Metabolic Cooking review. Chances are you got to this page because you already heard about this cooking book and you want to find out more info. In case this is the first time, feel free to check out the Official Website first and then come back to read the review.

As Dr. Ann Wigmore used to say, "The food you eat can be either the safest and most powerful form of medicine OR the slowest form of poison". And this is true in the world of Fitness as well. Whether you want to gain muscle or to lose weight, nutrition is just as important as exercise (if not even more important)! So if you want the best results, you need to eat the best foods! Most recipes from classic cookbooks are all about taste, so they don’t actually care about your health or weight. But this is where “Metabolic Cooking – Quick & Easy Fat Burning Recipes” comes into place.

About the Authors

The Metabolic Cookbook is written by Karine Losier and Dave Ruel. Karine has a strong passion for food, fitness and cooking and judging by the way she looks, she definitely “walks the talk”. But don’t imagine she always looked like that! She struggled with body fat too, that was until she met Dave Ruel - one of the most popular Fitness Chefs in the world. Not only that she was impressed by his cooking skills, but also by his personality and they ended getting married, making a very fit and sexy couple. Karine also owns a Masters degree in Psychology and she knows the struggles of any person going through a strict weight loss diet.  And that’s why the Metabolic Cooking book includes both healthy and delicious recipes, making it so much easy to lose weight while still enjoying tasty food. So forget about the plain and boring “clean eating” that requires you to consume chicken breast and broccoli every day.

Do the Metabolic Cooking Recipes really work?

Friday, May 3, 2013

How To Get Ripped For The Summer

If you want to have an aesthetic physique just like the ones you see in Fitness magazines and all over the internet, you should know that they all have some things in common: they have a good amount of muscle mass, a low percentage of body fat, a symmetrical and balanced shape and an amazing six pack abs. They are all shredded and are considered the “dream body” for most men and the most sought after body by most women. In this article we will discuss the basic steps to follow in order to get such a body, starting with weight training, nutrition and cardio.

First of all you need to know your starting point. Most guys that are not happy with the way they look are either buff men who look good in clothing but have a high percentage of body fat or skinny guys who don’t have any fat, but don’t have muscle mass either. If you are the big and bulky guy you need a weight loss program and if you are the skinny guy you need a program for building muscle. In the points below we will cover both cases:

Weight Training for Skinny Guys

- a training session shouldn’t last more than 45 minutes
- you need to focus on compound movements rather than machines and isolation exercises
- you should have a 5% increase in strength every 2 weeks
- don’t waste too much energy on forced reps and 1 or 2 extra reps should be enough
- a 3-days split program is best for a skinny guy

Weight Training for Bulky Guys

- a bulky man can train for 60-90 minutes to burn extra calories
- you can also add isolation movements for more effort and more burned calories
- it will be very difficult to increase strength while being in a caloric deficit, but it is vital to maintain your current strength throughout the weight loss phase to prevent muscle loss
- drop sets and pre-exhaust work well for bulky guys and burn more calories
- you can spend more time on each muscle group and split your program into 5-days per week

Nutrition for Skinny Guys

- to gain weight, consume approximately 15 times your body weight (lbs.) in calories each day. For example if you weigh 160 lbs you need about 2,400 calories each day
- eat 1-1,5 grams of protein per pound of body weight for maximum muscle growth
- consume twice as much complex carbohydrates than protein. Great sources include oatmeal, sweet potatoes, rice and whole grains
- also include healthy fats in each meal (olive oil, nuts, avocados)
- your largest meals of the day should be the breakfast, the pre-workout meal and the post-workout meal

Nutrition for Bulky Guys