Efficient Ways To Get In Shape

aa1280Efficient Ways To Get In Shape

Are you looking for a way to get in shape? You can reach a healthy weight by adopting an efficient weight loss system. Go over the following article to learn more about different efficient ways to get in shape.

How much weight do you want to lose? Start by figuring out a healthy weight for your size and age. If you are not sure how much you should weigh, meet with a doctor or with a nutritionist. Your goal should be to lose one or two pounds a week. Losing weight at a faster pace is not a healthy solution.

Find a way to stay motivated. You should make a list of the reasons why you want to get in shape. Reward yourself when you get good results, for instance by buying new clothes. Avoid rewarding yourself with food. Following your weight loss program will be easier if you find new foods you really love and have fun with your fitness program. If possible, find some friends who want to lose weight too so you can exercise together.

Try introducing new healthy foods to your diet. If you do not get five fruits or vegetables a day, introducing more fruits and vegetables in your diet should be a priority. Go to the grocery store more often and look for fruits and vegetables that look appetizing. If you do not like a vegetable right away, try different ways to cook it. You should also try juicing so you can have a couple of glasses of juice a day to get your five portions of fruits and vegetables.

Be more careful with the portions you eat. If you tend to overeat, put less food on your plate and try eating slowly. Avoid distractions so you can stop as soon as you are full. If you always feel the need to snack between meals, try having several smaller meals during your day. Have five small meals at regular hours or even six.

Be active for at least thirty minutes a day. Going for a walk is a great way to burn calories after eating. If you cannot go for a walk, find an activity you can do to get some light exercise. You could for instance clean your house, play in the backyard with your children or work on a home improvement project.

Work out twice a week to tone your body. You should start by developing your core muscles, for instance by doing some proper form sit ups and planks. Once working out becomes easier, try exercising more frequently. Add some cardio exercises to your fitness workouts so you can burn even more calories. Look for exercises you really enjoy so you look forward to working out. Join a gym or hire an Ottawa Personal Trainer, if you need help with your fitness and nutrition program.

These tips will help you reach a healthy weight in a reasonable time frame. Use what you just read to develop your own weight loss program and you will soon get the body you always wanted.

Our Struggles Determine Our Successes

Rob Lagana BodybuilderHow Our Struggles Determine Our Successes

It sounds like one of the biggest contradictions in the world – our struggles determine our successes. At face value it doesn’t make much sense and it’s much easier to write it off as some old wisdom that was never useful in the first place. But take another moment and read it again, but slower this time.

Struggles Determine Successes

If only for a second, linger on the words and forget your logical approach. All of a sudden it starts to seem more realistic. The subtle hint that our perspective on life is the dictating factor on how happy we will be begins to shine through.

How many times did you have to fall off your bike before you managed to master it? In fact, when you tried daring tricks you also fell, even though you knew how to ride. This is because you challenged yourself. You took it to the next level, but before you could reach it you had to struggle first.

The greatest teacher you can have in life is your mistakes, and it’s your choice whether you want those mistakes to take you forward or hold you back. Thomas Edison failed about ten thousand times before he successfully invented the light bulb. Walt Disney was turned down by several editors with feedback that he didn’t have enough natural talent. Albert Einstein was thought to be a dumb kid, because he only started reading at the age of seven.

All these people, and so many others who have reached great levels of success, had to endure self-doubt, setbacks and struggles. The only difference is that they saw their struggles as opportunities to learn. They didn’t give up because they couldn’t get it right the first hundred times. But they knew success was eventually going to come – they just had to keep on struggling to get there.

But how is it that our struggles determine our successes? In what possible way can something we consider as bad be so good in the end? For starters, struggling allows us to face our demons. While on our journey to reaching our goals we will be introduced to skills we lack and characteristics we might not like very much.

More importantly, struggling will show us what we need to change in order to reach our desired level of success. So when it comes down to it, struggling teaches us how to be successful. The more you struggle the more you are going to learn.

If you think these people are all special in some way or another, you would be wrong. They have the same weaknesses, emotions, tempers and flaws like everyone else. You might also be thinking that they were at the right place at the right time, but this isn’t true either. The simple truth is that their perspectives about life were determined by their desire to keep moving forward.

The thing to remember when you’re struggling and making mistakes is not to beat yourself up about it. Instead, learn to accept that failing is part of the process, and struggling only makes you wiser. It’s understandable that you’ll become negative at some points, everyone does, but you also have to get back up.

The reason why nobody can tell us the meaning of life is because we all have our own meaning. But there is something everyone can agree on, and that’s the journey we take. When you reached the end of your journey and you have had your share of struggles, then you can proudly say you lived. You took the time to get to know your limitations, to work on your weaknesses and to perfect your skills.

It’s true that we get caught up in the success stories of people like Henry Ford and Albert Einstein, but what is the story we all want to read? We want to read about how they beat the odds and how they made it to where they are now. We want to read about how they struggled until they achieved success. That will remain the most interesting part of their stories, because it’s not the success that matters. It’s about the struggles that got them there.

Tips To Overcoming Real Life Challenges

Overcome ChallengesTips To Overcoming Real Life Challenges

Life is one of the greatest challenges that everyone has to face and overcome to be successful. Every day is a challenge, or even an exam, that prepares us both physically and mentally for many days (and tougher challenges) ahead. Unless we can solve the challenges and mysteries of life today, we then suffer from psychological disabilities that make us feel defeated for eternity. Unless you build a positive and an unstoppable mindset to every challenge that comes your way, then the biggest disability will be the limitations and insecurities that we set in our lives. Nonetheless, every successful person you see around is a motivating testimony of the infinite aptitude of the human potential, but only if you believe. Certain aspects of life have, and need, to be embraced and appreciated to be able to face and overcome many of the life’s challenges.

One fact about life is that, although everyone struggles with various challenges at one point in their lives, how they handle and deal with these challenges is what determines their success. The same way a bodybuilder starts out thin and weak but faces the challenges ahead (intense and strenuous exercise), is the same way we should approach life and anything it serves for us. Outlined below are several tips and strategies on overcoming real life challenges for a better future.

The Basics to Overcoming Real Life Challenges

1. Focus more on the positives than the negatives in life: Staying positive is the best remedy for everything. Just because you encounter a setback doesn’t mean you should stop there or quit, strive to overcome whatever obstacle you are facing and everything will start falling into place. The best reward you can give yourself is the feeling that you overcame something you never thought you could. The moments in life that we overcame adversity and accomplished something worthy always brings smiles to our faces.

2. Never let your emotions guide you: Although it is normal to feel sad, angry, pain and any other feelings, never let the emotions take over. The best ways to deal with a problem is by observing and analyzing the problem carefully, and then decide on the best approach to address the situation. You will be amazed at what you can do, but only if you make well-calculated action plans. One of the most important rules in life is, observe carefully first then decide what to do next.

3. Face the challenges head-on: The first step to overcoming real life challenges is by having the heart and will to face them head-on. Trying to go around a problem or avoiding it doesn’t solve anything at all. Courage is of utmost importance if you are to succeed at all. If anything frightens you, it will keep doing so until you face it and do it. You will be amazed at how simple some challenges are when you face them with courage.

4. Gratitude: There is a saying that goes; no problem is bigger than a man is. What this saying basically means is that, you will never be tasked with a challenge you cannot overcome. As mentioned earlier, the biggest disability in life is created in our minds. Having the right mindset and appreciating the fact that you are facing these challenges not only makes you human, but also makes you stronger in life. Many of the challenges we face in life are designed to make us stronger for tougher times ahead (if any).

5. Exercise: Regular body exercise plays a vital role in our lives. For starters, it is through regular body exercise that you can fight obesity and improve your self-confidence as well. Exercising regularly boosts body immunity and makes our brains stay alert at all times by increased blood flow. As long as your mind is alert, you should be able to tackle most of the problems presented to you without struggling, when mind is sharp. In case you didn’t know, exercising improves your cardio health and boosts blood circulation to all the vital organs of the body.

6. Celebrate your achievements: One of the biggest mistakes that people make is not appreciating their efforts and accomplishments. If you overcome a challenge you never thought you could, take some time to celebrate it. This drives your brain into taking in more and more challenging situations positively knowing that you will eventually succeed. The pleasure in being able to overcome many challenges is what will drive you into overcoming real life challenges as they come.

7. Stand tall: Whenever faced with a more challenging situation, stand tall and tell your mind that you can make it. This gives you an unbreakable confidence that helps you seek ways to tackle the problem without breaking. This spirit is ingrained deep in your mind each time you overcome a challenge hence making your life even more successful.

8. Stand in another person’s shoes: Sometimes the best way to deal with a problem is by asking yourself how another person’s (maybe a role model) would do it. If you are faced with a challenge that a friend, a mentor or even someone older than you faced but was able to deal with, trace how he/she was able to do it, then try doing it as they did. Sometimes life needs a little motivation and thinking outside the box to run smoothly.

9. Build positive habits: Although willpower and self-control are vital virtues in life, how you execute them is what matters especially when faced with a real-life challenge. Having a positive mentality can help you deal with a rather harsh challenge rather smoothly with no one noticing that you were in distress. Building automatic positive habits whenever around people and handling life issues is therefore recommended.

10. Reach out: Most people block out their friends and family when faced with a real-life challenge. Although asking for help may be hard, it is always a wise idea to let people in and accepting their help. When you reach out for help/support, be keen to see how these people deal with the situation, as you never know what the future holds. As the saying goes, once bitten twice shy, you will be better prepared for a similar challenge in the future than you are now.

Although some challenges may make our lives miserable, this doesn’t mean we are destined to live a miserable life. Learn to enjoy the hot cup of tea, the company of old friends, and other small things in life. Since you can’t look for happiness, let it find you by helping people who need your help. It is by living a happy life that you will be able to overcome most of the challenges that come your way.

Muscle Building Nutrition Rules Build The Right Foundation

Muscle building NutritionMuscle Building Nutrition Rules Build The Right Foundation

There is no shortage of mass-gain diets and muscle building tips out there to help you get started, but you can’t possibly take them all on at the same time. Moreover, some of the tips and tactics are even contradictory. Which supplements are you going to use? What exercises are going to help mold your physique? Instead of getting lost and inundated by the sheer number of suggestions, take a few solid tips from the expert, Coach Rob Lagana and put them to use.

Carb Manipulation

If you’re trying to build muscle, you’re definitely not trying to cut carbohydrates. However, many people think that the carbohydrates are actually the key component of a diet when it comes to muscle building workouts, and the truth of the matter is the answer lies in the right combination of proteins and fats. This doesn’t mean, however, that you leave the carbohydrates out of the mix.

Remember the key to building muscle is that you want to be burning fat at the same time. Your body does need that fuel for its workouts, and carbohydrates are part of that fuel. However, as a person looking to build muscle, you must know how to manipulate carbs. That means knowing when to eat them and how much. As for how much, the experts say that you figure out this number using your body weight. For each pound, you’re going to eat approximately two grams of carbohydrates.

Muscle building nutrition rules make it quite simple for you. Start with this number, and make adjustments as necessary as you track your results. The right combination and timing of your carbohydrates has everything to do with you burning fat as you build muscle.

Carbs After Workout?

People often think about carbs and proteins as something to consume before a workout. However, the experts recommend that when focusing on your carbs, you need to make sure that you’re saving some of them for those post-workout meals.

You see, your body’s glycogen levels are going to be a bit low after a workout, which means you need to consume more carbohydrates in order to keep those levels where they should be. You need that energy to recover.

Protein & Healthy Fats

For starters, when it comes to your protein intake, you’re probably noticing that you need to ramp it up in accordance with not relying so heavily upon carbohydrates to fuel your workouts and to help you build muscle. The right combination of proteins, fats and carbohydrates must be in place.

You’re going to use your body weight again when factoring in how much protein you should have each day according to muscle building nutrition rules. As a good starting point, you want to keep your protein in between one and one and a half protein grams for each pound of your overall weight.

After taking on this step, you might find out that two grams of protein is your ideal number. Bodybuilders especially start packing on the protein at greater levels as they up the intensity and really start to build those big muscles.

For fats, you want to make sure your getting in a mix of healthy fats, mostly from unsaturated sources. A rule of thumb for healthy fats is anywhere from .2 gram to 1.2 gram per lean pound of muscle mass. Its a wide range, but it all depends on your carb intake and your recovery.

Milk Proteins

What do you know about milk proteins? There are different types of proteins of course, each of them digesting at different rates. Many bodybuilders hear the word protein, and the first thing that comes to mind is whey protein powder. Of course you’re going to use whey protein powder, but you also want to have a protein working for you that doesn’t digest so quickly.

So what are your options? First, you have soy protein, which I don’t recommend, egg protein, beef protein, rice and hemp protein and last but not least, milk protein in the form of Casein. My choice for you would be to use both a Whey protein such as Dymatize ISO-100 and Casein protein such as Dymatize Elite Casein.

A recent study at Maastricht University in The Netherlands discovered Casein Protein before sleep increased muscle mass and strength gains in response to prolonged resistance training in healthy young men. In other words, an Elite Casein shake before bed can help you grow bigger and stronger!

Learn more about the study here:
http://www.ncbi.nlm.nih.gov/pubmed/25926415

Meal Frequency

As you would have guessed, it’s not just about what you eat but when you eat. Meal frequency plays a huge role in muscle building and proper nutrition. You might have heard that protein synthesis gets a big spike when there is more time in between your meals. However, did you know that this also makes your muscles more susceptible to breakdown?

You’re working so hard at building up those muscles, that the last thing you want to hear is the words ‘muscle breakdown.’ So forget all about that protein synthesis garb, as you’re upping your protein levels, and the protein is going to work for your body. It is a known fact that people build more muscle by eating more frequently. Of course, you need to be eating the right combination of foods as well and train hard and smart in the gym.

The simple steps laid out before you according to muscle building nutrition rules are the best way to work towards building muscle correctly. All the effort and careful calculations need to pay off, right? Don’t get lost in the world of bodybuilding trying to take on everything you read. Understand the basics of building muscle as brought to you by the experts, and put them to use.

If you want a custom tailored lean muscle building plan, please contact me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Top 4 Healthy Effective Supplements for Weight Loss

Coach Rob LaganaTop 4 Healthy Effective Supplements for Weight Loss

When making a decision about the best weight loss supplements to take, the information available can get somewhat confusing. After all, every company thinks that they put out the best supplements for weight loss, and their advertising will reflect that. However, the companies that are putting out the supplements are hardly the most unbiased sources when it comes to getting information about which supplement will serve you
best. So how can you make that determination?

First of all, you need to do independent research. Make sure that the properties of the supplements that you are considering taking match up with what your weight loss or fitness goals are. If they do, then move on to the next piece of the puzzle and get real testimonials from people that have used the supplements. Find out if those people found them effective. Lastly, do your independent research and try to find out how safe the
supplements are. A lot of what is available is merely anecdotal, but you can get a good idea from that.

The following are some of the most popular weight loss supplements. When choosing the best supplements for weight loss, it is always easiest to start with the most popular and try to move on to the more obscure supplements if none of the most popular meet your needs. Not only are the most popular supplements more readily available, but information about them is more readily available as well. They will be easier to research and easier to procure.

1. L-Carnitine

L-Carnitine is an amino acid known for promoting growth and development, fat-burning, increasing energy, and improving resistance to muscle fatigue. It is also great in dieting, as it can reduce feelings of hunger and weakness.

L-Carnitine plays a critical metabolic role in stimulating weight loss as it helps transport fats to the mitochondria where they are burned for energy.

Clinical research has shown L-Carnitine supports athletic performance and endurance. Through a greater reliance on fat for energy, the body reduces depletion of muscle glycogen. This combined with the reduction of lactic acid accumulation in muscles can extend exercise capacity before fatigue.

2 – Yohimbine HCL

When ingested, the body converts it to yohimbine and assimilates it into the bloodstream. Research suggests it is a vasodilator, which means that it increases blood flow to the extremities and appendages. Not only does yohimbe help maintain a healthy heart, but yohimbe also has been suggested to decrease fat synthesis in the body by increasing fatty acid mobilization.

3 – BCAAs

BCAA (Branch Chain Amino Acids) is designed to provide pure, free form amino acids L-Valine, L-Leuceine and L-Isoleucine in every serving. These three protein-sparing amino acids are known as the branched chains. The Branched Chain Amino Acids (BCAAs) got their name because of their unique branched chemical structure. All Branched Chain Amino Acids are essential amino acids, which means the body cannot make them from other compounds – they must be consumed in the diet. It is a well known fact that amino acids are responsible for protein synthesis, hence the nickname “building blocks.”

In recent times, these BCAAs have been investigated for their potential anit-catabolic (preventing muscle breakdown) and anabolic (muscle building) effects. Investigative studies have shown BCAAs are an important component for effective muscle growth, muscle energy and recuperation.

4 – Green Tea Extract

Green Tea is widely considered an A+ antioxidant due to its high concentration of polyphenols, which are compounds that help destroy potentially harmful free radicals. Green Tea Extract is incredibly pure and powerful, providing 98% polyphenols for maximum antioxidant support.* Green tea extract may also help support normal, healthy immune function.

A good Green Tea Extract should contain 45-60% EGCG, a particular polyphenol that may promote fat loss and support weight management by increasing energy expenditure! By increasing your overall metabolic rate, green tea can be used in combination with exercise to assist your fat-loss physique goals. Green tea extracts also contain a small amount of natural caffeine, which can help increase energy.

When choosing the best supplements for weight loss, these four are a good place to start. Chances are, one of them – or a combination of more than one of them – will meet your weight loss needs perfectly. However, even if they don’t, do not give up – the perfect supplement is out there somewhere, just waiting for you to find it!

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Hard Work Pays Off

OPA Provinicials

Hard Work Pays Off. The storm has settled from the Toronto Pro SuperShow.  Tatiana Green and I competed at the OPA Provincials and both came home with 2nd place finishings! We would like to thank Ron Hache and all OPA members and athletes for putting on an amazing event. The flow and timing of stage events went very nicely this year.  Time to get ready for the Nationals !  Thank you all for your support.