Author Archives: Gym Junkies

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About Gym Junkies

I’m Terry I’m here to help you achieve the body you want. I truly believe anyone can achieve the figure they want, with the proper guidance. Through my eBook I have been able to help thousands of people online lose weight, tone up and get in shape. My goals are to continue to help people all around the world and change people’s life for the better.

7 Reasons Why Sugar is Bad for You

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In todays world many dieters are only concerned with the amount of fat they are consuming. In reality sugar is the single worst ingredient that is in most foods today. If you’re someone that is concerned about there metabolism then you better take a second look at sugar because sugar ultimately slows your metabolism.  Even worse sugar has been linked to many diseases. So the next time you grab your favorite drink or candy bar maybe you should take a glance at just how much sugar it contains.

Let’s take a look at some other reasons why sugar is bad for you…

Sugar is High in Fructose

When consumed into your body it breaks it down into two different compounds glucose and fructose; this happens even before it enters your bloodstream. Glucose is in every cell on the planet, and our human bodies produce it. Fructose however is a much different story as the body does not produce it and realistically there is NO need for it.

Not only is there no need for it but also fructose can only be broken down by our livers not anything else. Now in small doses from fruit (it’s almost impossible to overload from fruit) for example it is ok, as it will be stored as glycogen and stored for use at a later date. However if you happen to be eating a lot of sugar, which is very easy in this modern day, then your liver will be on overload and convert the fructose into fat.

Now if you are a true Gym Junkie then your tolerance will be much higher to sugar however if you happen to be an inactive person sugar will almost always be stored as fat.

Zero Nutritional Value

High fructose syrup and sucrose, which almost deserve a whole article to them selves, bring zero nutritional value to your body. Often referred to as “empty” calories because simply that’s exactly what they are. They contain no protein, no fat, no vitamins or minerals.

Often times if an individual consumes a lot of sugar in their diet, it will ultimately lead to nutrition deficiencies. Not only will it lead to deficiencies it will make your smile nice and brown by contributing to tooth decay and promoting bacteria.

Liver Disease

Many things can lead to liver disease but one type you can get by consuming too much fructose. What happens is fructose gets turned into fat in the liver and is moved out as cholesterol particles. The issue is however that not all the fat escapes your liver and there is the problem.

This can lead to fat being stored in your liver and could even lead to “Non-Alocholic Fatty Liver Disease” . This specific disease is a growing problem mostly in America and is associated with metabolic diseases.

Sugar can lead to Cancer

Named the number one killer worldwide cancer is defined as the growth and mutation of cells. Insulin is one of the key hormones in regulating the mutation of hormones. If you are an individual with very high insulin levels you have a higher chance of getting cancer.

Inflammation can also be caused by too consumption of sugar, which will also lead to a higher probability of you getting cancer. There are many clinical studies that suggest the consumption of sugar and its effect on your metabolism will give you a higher probability of cancer.

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Insulin Resistance and Diabetes

One of the most important hormones in your body is insulin. What this does is communications with your cells in your body to burn glucose instead of fat, but having too much glucose in the blood can be very toxic. This can lead to diabetes and even for you to lose your eyesight all together.

What happens if you continue to eat diets high in sugar is it leads to metabolic dysfunction that inhibits insulin working as it should; causing your cells to become resistant.

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Insulin Resistance

When the cells in our body start to become resistant, our pancreas starts to produce a ton of insulin. Over time however the resistance to insulin becomes worse and worse and your pancreas can’t keep up with producing enough insulin for your body.

When resistance becomes so bad this is when diabetes type || is diagnosed. People that consume sugary drinks or candy have an over 60% chance to get Type || diabetes. Diabetes type || is the number one cause is sugar, plain and simple.

Sugar is the leading cause of Obesity

The way sugar affects your brain and other hormones is that promotes fat storage in your body. Not only does it lead to fat storage it will actually make some people addicted and this leads to them not being able to even control their consumption. Simple fact, if you consume sugar on a regular bases you are much more likely to becoming overweight or obese and this applies to everyone.

Many studies have been done linking sugar consumption and obesity; and there is no doubt they are linked together. Children even suffer more, if they consume sugar and sugar based beverages they are at a 60% higher chance to become obese later in life. One of the biggest things if you are trying to lose weight is to cut back on sugar. If you want to learn more about sugar you can read my e-book found here.

Conclusion

As you can see sugar has many negative effects on your body, not only does it increase your probability for being over weight it could also lead many serious diseases. If your someone who struggles with a sweet tooth learn to replace the candy bars, instead try some fresh fruit. Remember by consuming sugar you are putting something in your body with ZERO nutritional value, it does nothing for you except create major issues with your body.

-Terry Asher

Do Pre-Workout Supplements Boost Your Performance?

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Looking to improve your performance? If so, you may want to consider using a few pre-workout supplements. While these won’t help produce muscle building results or fat burning progress on their own, when combined with a good workout plan, they can definitely improve the results that you see.

It’s even more important to pick the right pre-workout for several reasons. It’s important to pick ones that are field-tested and back by science. Plus you want to skip fillers, and dyes as they are horrible for your body. Your in luck however because the Gym Junkies family invested in the cleanest most effective pre-workout on the market Ignite (learn more here).

The Ugly Truth of Most Pre-Workouts

Unfortunately most supplement companies don’t care about your health and only care about how much is going into their pocket. In fact some people are pulling some pre-workouts off the selves for being so inefficient and down right dangerous. For example Austin McEvoy writes from the Daily Wildcat that quotes “ Pre-Workout powder can harm as much as help”. In the University of Arizona’s case they actually pulled a pre-workout (craze) of the shelves for containing an ingredient similar to methamphetamine.

With proper dosages and quality ingredients pre-workouts do have their place in the health and fitness industry.  You just have to be educated on what you are putting in your body and understand not all pre-workouts are created equal.

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Why Gym Junkies Ignite Pre-Workout is Much Different…

Caffeine

Caffeine is a simple pre-workout supplement that has major impacts. It’ll boost your energy level, enhance your focus and concentration, and make your workouts that much higher in intensity. Research shows that doses between 3 and 6 mg per KG of body weight are clinically effective in improving performance. Our pre-workout formula contains 200 mg of caffeine—an ample dose to get you fired up without making you feel edgy. For a very cost-effect method to improve performance, turn to safe amount of caffeine like found in ignite.

Creatine

Second, creatine is another pre workout product that some people choose to use. Creatine is going to enhance the creatine phosphate stores in the muscle cells, which then ensures that you can manufacture ATP at the rates necessary to maintain the exercises of your workout.

Naturally occurring in meat, numerous clinical studies support the supplementation of creatine for increased strength and endurance. Supplementation with creatine increases Cr and CP within the muscle, allowing further capacity to regenerate ATP—critical to muscular output such as weight training. Creatine is especially useful in enhancing the muscle’s ability to maintain high power output through brief periods of high-intensity exercise.

B-12

B12 is essential to the metabolism of every cell in the human body and energy production, making it one of the most important vitamins to the human body. B12 assists in nerve function, helping you feel more energetic and positive. In addition, B12 helps muscles to stretch with greater ease.

Nitric Oxide

Finally, don’t forget about nitric oxide. This pre-workout supplement causes blood vessel dilation to take place, which will then increase the amount of oxygen and blood flow to the muscle cells. This can also boost performance, while enhancing your recovery as well. So there you have the primary pre-workout supplements to consider. Make sure you aren’t overlooking them.

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The Stevia Advantage

One of the most important ingredients of our pre-workout is what we leave out. Artificial sweeteners run rampant through the supplement industry. Our philosophy is that there is no point to a strong body if you’re going to poison it with artificial, chemical food additives. Stevia is a sweet herb found in the Chrysanthemum family, and research has shown that it can:

  • Increase insulin sensitivity
  • Help regulate blood glucose levels
  • Offer anti-carcinogenic properties
  • Decrease oxidative stress associated with eating large amounts of carbohydrates
  • Reduce blood pressure and inflammation in the body
  • Lower bad cholesterol levels
  • Protect the kidneys

In case you’re wondering, naturally sweetened does not mean flavorless. We’ve made sure that our flavor tastes great, mixes well and digests easily.

No Artificial Dyes or Fillers

Many supplements use artificial dyes or “azo dyes”, like Yellow #5 (tartrazine), Blue #1 (brilliant Blue), Red No. 40 (Allura Red) and the list goes on.

While there is some debate about just how dangerous these dyes are to your health, Gym Junkies decided to stay on the safe side and leave the chemical additives out of our supplements. There is not point to chance it.

Our supplements follow a simple maxim every ingredient has a purpose and scientific research backing it. We don’t waste your time with fillers and every ingredient is presented at clinically effective dosages to put that extra bounce in your step, to help you complete those last couple of reps. Our goal is to help you go the extra mile, not fill your pre-workout with extra, unnecessary garbage.

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Conclusion

A serving of our pre-workout powder can revolutionize your next workout. This is not a cheap carbohydrate powder but a powerful, focused energy designed to take your performance to a new level of strength and endurance. The result? A fitter, healthier you forged through intense, dedicated workouts. Our ingredients are backed by scientific research and presented in the clinically effective dosages to produce real workout results. Skip the fillers and artificial dyes, sweeteners and extras; go for the real deal with gym junkies ignite.

Why You Should be Using Supersets During Your Workouts

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Along time ago there was only really one way to lift and most body builders didn’t switch their routines up much. For example you would pick a muscle group, pick a weight and usually rep 10-12 times for that muscle. Typically you would repeat this cycle over and over again. Of course because most bodybuilders were doing it at the time most weight lifters just followed their path and repeated the process.

Now days there are certain ways we can train that will lead to custom results. For instance maybe you want to train for power or size; both require a much different workout regime. One of the most effective custom ways to train is to incorporate super sets. Super sets will save you time, add additional muscle mass, and burn more calories.

Let’s go over some reasons why you should super set…

Increase Intensity

If you’re looking to step your workout up and get more intense super sets are a great way to accomplish this. For example if your working out arms and you do straight bar then bicep curls back to back you will stimulate more muscle fibers. Not only will you stimulate more muscle fibers but also you will overload your muscles. This is great if you don’t have a spotter at the gym because you can have a very intense workout by yourself.

Break your Plateau

If you’re suffering from a plateau and your not getting results super setting could be the best thing for your workout. It will also make things more interesting and challenging if you have only been training straight sets. Some studies suggest that you should be changing your strength workout every 4-6 weeks, and super sets are a great way for you to mix things up. In general it’s always a good idea to evolve your workout for the most ideal results.

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Different Types of Supersets 

There are plenty of variations when doing supersets, leaving you with tons of different ways to stimulate your muscles.

Let’s review the different types of supersets…

Compound

Since you are using many muscle groups together when doing this superset it is very difficult to preform. An example of this would be lunges followed by squats.

Isolation

Combining two Isolation exercises is a very popular superset used by many professionals today. An example of this would be dumbbell press to dumbbell flies.

Tri-Sets

Similar to a normal superset however you will be completing three exercises back to back instead of two. An example of this would be dumbbell press to dumbbell flies to bench press.

Pre-Exhaustion Supersets 

This super set will target one muscle group however one exercise will be isolation and the other will be a compound. An example of this would be flies followed by bench press.

Post-Exhaustion Supersets

This will be the opposite starting with the compound movement first and then the isolation. An example of this would be bench press followed by flies. 

Opposite Muscle Groups

This is when you do opposite muscle groups back to back. An example of this would be doing chest and back. This is also commonly referred as a push/pull exercise as well. 

Staggered Supersets

This is when you exercise a large muscle group follow by a much smaller muscle group between sets. An example of this would be doing quads and then switching to bicep curls between sets to let you’re quads rest. This is also great for keeping your heart rate elevated and is more ideal for burning calories.

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Strength and Cardio Superset

If you were to do a strength exercise follow by a cardio exercise, often times you see this in a lot popular boot camps. This will force your muscles to overload and gain much more strength by doing this type of superset. An example of this would be to do leg extensions and then running on the treadmill.

Supersets for Metabolic Training

Other than being more effective for time, supersets can extremely good for circuit or metabolic training. This will force your body to use its muscles for endurance, which will in turn burn more calories. Now keep in mind if muscle growth if your number one goal, circuit training is not the most ideal but it will burn more calories during the workout. It’s also important to remember that by doing a super set you will not get the amount of rest that would with a standard routine. For example if your doing back to back supersets your strength will be compromised on the latter part of the superset.

Conclusion

As you can see for the previously mentioned reasons there are many reasons why you should start to incorporate more super sets in your workout. Personally I would definitely recommend this to a client that was suffering from being in stuck in a plateau as it will assist you moving forward with your workout goals. It’s also a great way to get the most out of your workout if you’re constricted with time as you can accomplish much more. Also by overloading your muscles one after the next you will burn a much larger amount of calories in the allotted time.

-Terry Asher

What’s Wrong With The Body Mass Index?

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Please please please… Listen to why this is the worst way to track yourself and your progress.

If you’re a Gym Junkie the Body Mass Index simply fails us on all fronts. With almost two thirds of Americans being obese now, being over weight is an epidemic. However it’s very important to understand that you’re measuring your body correctly and not getting inaccurate readings.

Yesterday I was walking through a local store when I passed the blood pressure machine; I noticed they had attached a BMI index to the same machine. I actually laughed out loud, I asked myself “why on earth do they have this thing and how many people have been mislead by it?”. Body Mass Index simple put is the WORST way to measure the level of fatness of an individual.

How is the BMI Calculated?

BMI or otherwise known as body mass index can be determined by a simple calculation: Body weight (in kilograms) by height (in meters squared), or kg/m2.

For Example:

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If you prefer to you use pounds and inches you can use this equation: Weight (lb) / Height (in)2 x 703

For Example: If you weight 150 pounds and your height is 5’5 (65), your calculation would look like this: [150/ (65)2) x 703 = 24.96

Now based on this calculation above if your BMI exceeds 25 heal problems could increase. Here are the obesity classifications using BMI:

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So now we have reviewed how to calculate your BMI, but here is the main problem. BMI DOES NOT takes into account the percent of body fat or lean muscle mass, so basically for Gym Junkies it’s worthless.

Let’s look in more detail why the Body Mass Index fails us…

Who made the BMI index?

The body mass index was created in the 19th century by Lambert Adolphe Jacques Quetelet. The problem is Lambert was a math wizard but not much of a gym junkie. The government at the time was struggling to measure obesity of the everyday person. Lambert answered by creating the BMI, but the issue is it’s over 200 years old!

Physiologically Screwed Up

Again like stated before the Body Mass Index doesn’t account for body fat, bones or muscle mass. Bones are much denser than muscle and almost twice as dense as fat. So if you’re an individual that has been drinking their milk and you have strong bones combined with good muscle tone you will most likely have a high BMI. The simple conclusion is even if you’re an athlete the chances of you being classified as overweight or even obese is extremely high.

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Gym Junkies Got Left Out Of The Equation 

BMI was intended for the “average” individual, and targeted non-active individuals with low muscle mass and high in fat. That being said it will work for the average individual, but let’s be real when were gym junkies “average”. It gives the incorrect answer to the large portion of fit, lean and healthy people.

The United States of Embarrassment

Let’s be real this formula is over 200 years old developed by a math wizard not a doctor, nurse or personal trainer. Why the United States uses it to this day actually baffles me. The US and other first world countries have medically advanced machines and technologically, why use something created 200 years old? Very little was know about the human body 200 years ago, therefore I don’t think it should be used period.

What’s the Solution?

So now that we have explored just why you should trust your BMI “reading” what can you do to get an accurate answer? They answer is getting your body fat tested. This way you get the most accurate reading for your body. The certain body fat test formula I will give today is called the Jackson/Pollock Formula.

How to use the Jackson/Pollock Formula

It’s relatively simple to calculate your body fat, however it varies depending if you’re a male or female. Also your will need to purchase a Caliper to measure certain points on your body, you can either purchase one here on amazon or simply go to a local GNC get one there.

For Males: the skinfold site are located on the chest, abdominals and thigh. SUM3 is the sum of these sites in millimeters.

Here is the Male Formula:

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For Females: the skinfold site are located on the triceps, suprailiac and thigh. SUM3 is the sum of these three sites in millimeters

Here is the Female Formula:

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Here is the key to follow:

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As you can see getting your body fat tested is a much more accurate depiction of where your body is actually standing. It just takes a simple caliper that you can purchase and keep forever to track your results. There are other ways to test your body fat, some stores have the electronic body fat tester you can find that here. The actual accuracy varies about 1-2% on the electronic version. The most accurate way to test your body fat is actually an under water. However for convenience sake I would stick with the plastic caliper or the electronic version.

For other fitness tips you can follow me on instgram here:

Conclusion

Gym Junkies should turn to other formulas when it comes to seeking their results; BMI fails us. Remember body mass index was created over 200 years ago, last time I checked I think we thought the earth was flat about 200 years ago. If we thought the earth was flat, I don’t see how we could have known too much about ourselves. That’s why I strongly recommend to test your body fat and ignore BMI it’s just inaccurate for us.

-Terry Asher

Achieve a 6 Pack With This 15-Minute Workout

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Unfortunately, most lifts don’t target your core very well because they occur in a single plane of motion. For example, when you’re doing a crunch and you move back and up or down and forward. It’s also very opposite from the motions we perform in every day life. What you’ll want to add to your core routine are more twists and turns that mimic the functional movements of everyday life. The rotation comes directly from your core, so you’ll obtain a much stronger mid-section as a result. For more abdominal, workouts you can check out my last blog post found here.

The Exercise

You will want to perform the following exercises in a circuit. After completing all three, rest for about 60 seconds and then repeat for 15 minutes.

1) Medicine-Ball Reverse Lunge and Shot Put

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Directions: hold a medicine ball at your chest and face a wall roughly 12 feet away. Start in standing position, then lunge backward with your right left while throwing the ball to the right side of your body. When your right knee is close to hitting the floor, launch the ball, let it bounce off the wall and return to your original stance.

2) Cable Twist

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Directions – Hold the cable handle shoulder-height with both hands. Step and turn your lower body away from the pulley until your arm is horizontal and straight. Position your feet in a split stance, with the furthest foot away from the pulley. You want to perform this with both knees slightly bent and raise the hell out of the nearest foot off the floor.

3) Barbell Twist

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Directions: place one end of the barbell on the floor, in the corner of the room, or you can secure it with weights. Hold the other end in front of your face and assume an athletic stance. Start standing with feet wider than shoulder width apart. Keeping your arms straight, pivot on your right foot and rotate your hips and torso to the left. Lower the bar down as far as you can without bending your arms or back. Return to the standing position with a neutral spine.

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I feel asleep and woke up with a Six Pack

Sleep your way to a 6 pack, researchers from Harvard say. One of the best things for your body is to spend more time in bed. Studies show that people that slept 5 hours or less were roughly 6 pounds heavier and more likely to gain fat verses the people that slept for 7 hours. One researcher states that people who sleep less will take in an average of more than 300 additional calories when compared to those sleeping optimal amounts.

Aside from your mid-section, sleep is also important for your health and wellbeing. My suggestion is never to settle for less than 7 hours of sleep. If you’re a “short” sleeper, your chances of early death are increased by a whopping 12%. If that’s not a good reason to get more rest, I am not sure what is!

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Spot reducing doesn’t exist

Always remember, if your goal is to achieve a six-pack, decreased body fat is essential for getting your abs to pop out. For example, if you are a male and your body fat is above 12% you are most likely not going to see your abs. If your body fat is 10% or less, you’re much more likely to see your mid-section. It’s also important that you realize that crunches or sit ups will make your stomach stronger however are not the most ideal way to lose body fat.

Unfortunately, late night T.V shows throw tons of abs gadgets in our face with flashy advertising but most of them just leave us with disappointment. This is because they sell the fact that you can “spot reduce” and doing a million crunches on the “ab rocket” will leave you with a 6 pack. This is just so far from the truth. You will need to focus on body fat reduction to see your abs.

I do believe in doing crunches in moderation for gaining strength, shape and definition. And having a strong mid section will lead to better performance for other workouts and help you with balance and support. But remember, crunches are not the best way to burn abdominal fat.

Conclusion

Achieving a six pack isn’t an easy task. Performing endless sets of crunches won’t exactly get you there. Also learn to work your core in a multi-planar level, and not just back and forth. It’s far more effective if you are twisting and turning. Don’t overlook sleep as you have learned what it can do to your mid-section; always rest up. With the abdominal circuit and tips combined, you will be well on your way to achieving a ripped mid section.

Pack on Muscle with One Dumbbell

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I think it’s important for everyone to understand that fancy equipment doesn’t build muscle, you do. If you’re restricted to no gym around you can still accomplish a lot with just one dumbbell. You can also simplify your workout easily with this workout plan. It’s also important to understand by doing using dumbbells you will be activating more muscle fibers and increasing your range of motion. If you’re on the road a lot this workout will be ideal you will only need to pack one dumbbell. Again you are in the driver’s seat of building your body not fancy machines.

Let’s learn some exercises utilizing only one Dumbbell…

The Exercise

1) Bottom Half Getup

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Directions-
Lie on the floor with your right leg bent and leg out straight. Hold the dumbbell in your right hand directly above your chest. Without taking your eyes off the weight or bending your arm prop yourself with your left elbow, then straighten your arm. Reverse to return to the starting position. When complete switch to the other side and repeat.
2) Goblet Squat

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Directions-
Hold a dumbbell vertically in front for your of chest, cupping the top end with both hands. Keep your stomach tight and your lower your body as far as you can by pushing your hips back and bending your knees, your elbows should be on the inside of your knees. Pause at the bottom and then push yourself back to the starting position, repeat.
3) Push Press to Windmill

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Directions-
Start by standing and holding a dumbbell in your right hand just outside of your shoulder. Dip your knees and push up very quickly using the momentum from your push to help your press the weight above your head. With your dumbbell still overhead, pivot your left foot 45 degrees to your left, push your hips to the right and slide your left hand down your left leg. Pause, and then reverse the move to return to the starting position. Repeat on the opposite side.

Advantages of Free Weights
There are many advantages to workout out with free-weights verses using machines.
Let’s review a couple…

On the Go
If you’re working out in the same gym all the time machines or home equipment might be more realistic for you. However if you are someone who travels a lot you can take this workout on the go. Remember don’t use being out of town or on vacation as an excuse you are always in the driver’s seat of your workout.

Custom fit
Machines whether in the Gym or at home usually adjust to fit your specific body. The only issue is that no matter how much they adjust it’s impossible for them to fit everybody. Unfortunately if you are extremely over weight or petite machines might not be the best fit for you. Remember free weights will always be a one size fits all solution.
Gain Stability
Machines are “preset” to guide you through a certain motion. With free weights you have to guide yourself and form is much more important. This causes you to stimulate more muscle fibers and utilize your joint by stabilizing it. By stabilizing your joint it prepares your body for more everyday tasks. If you are very new to the gym it might be more ideal to hop on a machine however because of joint instability.

Lifting Heavy
Machines enable you to lift much heavier than free-weights for example they have cables and pads that make it nearly impossible for you to hit yourself with. Even if you were pumping out your set and decided drop the weight, most likely it will have a fail-safe. Free weights are a much different story as you can’t just drop the weight when you want to. It’s also important to remember that should know your limits when lifting with free-weights for the aforementioned reasons.

Budget
Working out with free weights is also nice to your wallet. Most machines are very pricey and you can save a lot of money by just using dumbbells. One solution is for you to gain access to an affordable gym however if you want to utilize a large array of machines.

Get Smarter
Believe it or not you can get smarter by working out; if you missed my blog article about this you can find it here. By doing intense challenging exercises parts of your cerebral cortex reconfigure themselves. Your brain cannot grow like a muscle so instead it creates more “pathways” inside itself. The reconfiguration of neurons helps keep your mind sharp. So however complicated the exercises is the more it will stimulate your brain. Dumbbells or free weights for that matter are more of a brain building tool. When working out with dumbbells you can constantly evolve your workout, leaving your stronger, healthier and smarter.

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Conclusion
I enjoy doing free weights for the previously mentioned reasons, plus it’s great to do on the go if you’re restricted. Remember this is no excuse for you’re to skip your workout, if there is a will there is a way. Money or location should not be a deciding factor on your workout routine, you make your routine. Working out with free weights will leave you will great benefits such as joint stability, lean muscle mass and functional strength applicable to everyday life.

The Top Fat Burning Foods That You Need to Have

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Do you know which foods do the most to stoke your metabolism and keep your body burning fat after and in between your workouts? For many years, the popular diet prescription was to avoid all fat to improve health. Recent studies have shed light on selective fat intake as the true ‘best practice’ when it comes to healthy dieting. What this means is recognizing the difference between healthy and unhealthy fats. The focus of this article is foods that help you to burn body fat, but it’s critical to understand that some of these foods are in fact rich in healthy fats, and that’s okay.

Achieving a healthy balance of omega-3 and omega-6 fatty acids helps your body build muscle and maintain strength. In addition, these healthy fats are critical for brain function, fighting the natural inflammation from training and fueling your body’s functions. The foods listed below will help you keep your body fueled for intense training and are focused on cutting body fat and keeping you lean to achieve the strong, athletic appearance you desire. You can learn more about fat burning foods by watching my free video presentation found here.

Almonds, Macadamia and other tree nuts

The best choice here is raw and organic without the salt. Nuts are a perfectly balanced meal containing healthy fat, protein and carbohydrates. Nuts make an excellent snack to keep in your bag or car to reduce hunger cravings and provide a balanced meal on the go. If the raw organic option doesn’t do it for your taste buds, try adding your own seasoning like cayenne and garlic. Protip: adding a half of a teaspoon of olive oil to the nuts and mixing will help your seasoning stick.

Greek Yogurt

Greek yogurt is loaded with protein and stokes your metabolism. It’s not big on flavor so consider adding berries or honey for a natural sweetener. The calcium in greek yogurt is also great for your bones and overall yogurt is helpful for digestion.

Eggs

Eggs are a superfood. Common yes, but in recent years, studies have come to illustrate that eggs are no longer considered a cholesterol risk for active peoples. Also keep in mind that while many athletes choose to consume egg whites or predominantly egg whites, many of the vitamins are in the egg yolk.

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Turkey, chicken breast and other lean meats

If you’re goal is to build a muscular, strong body, the simple fact is turkey and other lean meats are critical to your diet. These protein packed foods build muscle, strengthen your immune system and support size and strength gains.

Berries

Blueberries, strawberries, acai and others are the best fruits for your body. They contain less sugar than others and are packed full of anti-oxidants. Berries are the best use of your daily sugar allowances and will keep you healthy, as well as prevent hunger cravings.

Peanut butter

Peanut butter is a great before bed snack as it provides a lasting protein supply and digests slowly. Interestingly, peanut butter is also known for naturally boosting testosterone levels. Combine that with helping burn fat and peanut butter is a can’t miss.

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Fatty fish (yellowtail, salmon, tuna, mackerel)

Fatty fish are loaded with omega-3 fatty acids and packed with protein. This combo triggers the feelings of fullness while fueling fat burning.

Grapefruit

Grapefruit has long been hailed as one of the best diet foods for its ability to regulate blood sugar and improve metabolism. Grapefruit even lowers insulin so basically if you’re trying to cut weight and improve blood sugar levels, this is an essential food to keep in the house.

Green tea

Green tea is packed full of anti-oxidants and stokes your metabolism. However, it’s important to know that green tea requires you to drink 4-6 cups to really achieve the anti-oxidant effect. Green tea helps regulate your hunger too because of the mild caffeine content and it helps you focus because of its theanine content.

Chili peppers

Not only are spicy peppers delicious, but they are excellent for your metabolism. The capsaicin in hot peppers stokes a bodily response that has been shown to be beneficial to the immune system and keeps your metabolism torching—just don’t overdo it. There’s an old holistic cold remedy that involves eating a raw habanero pepper to stoke up the immune system. Whether you believe in that or not, chili peppers have been eaten for thousands of years.

Kale and Spinach

These nutrient dense vegetables are essential to any diet for a variety of reasons but are essential to those looking to burn fat. The vitamins contained in leafy vegetables do a great deal to sate hunger and leave the body fulfilled with the nutrients that it truly needs. In addition, these vegetables are key to fighting free radicals and improve the body’s recovery functions.

Whole grains (quinoa, brown rice)

When it comes to carbohydrates, the only time that you should be consuming starchy carbs is immediately post workout. At those times, high glycemic load carbs are essential to fueling protein synthesis. For any other time when you are in need of carbohydrates to balance out a meal, you want to go for whole grains. Quinoa is actually the best option as it is a non-glutinous grain and therefore is the least inflammatory option among the whole grain options. These are also known for helping to prevent storing of body fat.

Beans and legumes

There are some diets that restrict any consumption of beans because they require a fair amount of cooking and processing to become digestible by the human body. Others argue that humans haven’t been eating beans as long as other foods and therefore our bodies aren’t as adapted to digesting these foods. However, if you are actively trying to build muscle and limit your meat intake, beans are your best bet. These protein rich foods can provide critical nutrients from a natural source.

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Whey Protein Powder

No surprises here. Whey protein supplies your body with critical nutrients after workouts and between meals. This is a critical dietary addition in your path to achieving a lean, strong body. Check out our very own Gym Junkies Protein Powder found here.

Conclusion

Adding the right foods to your diet and selecting healthy fats are essential to your overall progress as an athlete. If you want to burn body fat, as much as you might have been told to limit all fats, the right path is selecting healthy fats and consuming balanced meals consisting of healthy fat, protein and carbohydrates. Adding nutrient dense green vegetables, anti-oxidant rich berries, low glycemic index carbohydrates has a number of benefits beyond burning fat. Every addition to your diet based on the foods listed today can improve various other holes in your diet and bulletproof your immune system. One of the major side effects of weight training is inflammation; by adding healthy omega-3’s you can battle inflammation and burn body fat. With each meal you eat, you make choices about the effects these foods will have on your body. It’s not enough to train hard in the gym; your recovery and diet are the biggest determinants in the efficiency of your training program. If you want results, you have to equally value your time in the gym and your time in the kitchen and in your bed, sleeping. Train hard, eat clean and rest up.

The MMA Workout Routine That Will Torch Belly Fat

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Being a fighter you must have a very tough physical and mental workout. It’s important to understand that you should do specific training if trying your trying to become a mix martial artist.  You will need an efficient workout that combines strength, endurance and size. Today I will give you an efficient workouts that will get you into fighting shape in less than 20 minutes a day. You will also learn tons of benefit’s both mental and physical to training mixed martial arts and incorporating more functional workouts.

Warm-up

It’s important to remember to do a sufficient warm up; a MMA workout will always be more intense than a standard workout. Typically a good warm up would be to do a fast jog in place or jump rope. Ideally if you can jump rope I would recommend that, as you will engage more of the muscle fibers responsible for explosive movements. Make sure you complete a minimum of 5 minutes for your warm up.

The Exercise

1) Thigh Tap Push up

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Directions- In the push up position bring your chest to the floor, keep your spine in a neutral position. At the top of your rep bring your hand to the side of your leg while balancing with the opposite arm.

2) Assisted Chin up

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Directions- Grab the bar shoulder-width using an underhand. Rest your feet on the bench with your ankles crossed. With arms straight and knees bent hand from the bar, then Pull your chest up, pause at the top and lower yourself. Then repeat the process over again.

3) Inverted Shoulder Press

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Directions- Place your hands on the floor about shoulder width apart and place your feet on the bench. Raise your hips so that your stomach is perpendicular to the floor. Your arms should be straight and your hands should fall beneath your shoulders. Bend your elbows and lower your body until the top of your head almost touches the floor. Then push off with your hands until you are in the starting position. 

4) Upright Power Row

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Directions- Stand up straight by keeping your spine in a neutral position and hold a pair of dumbbells in front of your thighs, palms toward your body. Lean forward slightly from your hips this is the position you will start from. Pull the weights up and straighten your stomach, turning your palms towards each other, then reverse the movement to return to the starting position.

Athletic Level 

Start these workouts by doing about 5 reps of each back-to-back with no break in between. Then reduce down to 4 reps 3,2,1 until you are complete. See if you can complete all of these under 15 minutes, if it is to easy try starting with 6-8 reps. If it is too difficult simply reduce the amount of reps and increase the time between sets to give yourself an adequate amount to recover.

The Benefits of learning self defense

Social – Most of the time you learn mixed martial arts in a class, unless it’s a private lesson. This means you will get to know more people and learn to partner up with people for certain drills. You will be forced to tolerate different skill levels and also understand different fighting cultures.

Confidence- Many people go to self-defense courses for the ability to gain confidence men or woman alike. This is great for woman as it gives them a better ability to defend themselves and boost there confidences overall. Unfortunately more woman than men are victims of assault these days and it’s even more important that woman can defend themselves.

Safety- You can learn many different ways to defend yourself in various situations when taking a mixed martial arts class. This will make it easy to be out in public and feel less anxiety than normal. Like stated before assaults do happen and you can learn how to disable an attacker by closing the distance or striking them.

Knowledge- By learning a mixed martial art sports you are equipping yourself with more brainpower. By learning something new you are also engaging in a healthy lifestyle. You also will have the know how to beat someone up in practice or in an emergency situation.

Getting in great shape- It’s great to be emotionally prepared for a fight however you must be in great physical shape as well. These start with a warm up like the one given today and learning certain techniques. Boxers, wrestlers and mixed martial artist are among some of the fittest athletes on the planet.

Here is a video of myself practicing mixed martial arts:

 

The Benefits of MMA functional training

Standard resistance training exercise will target one muscle for each exercise. By incorporating functional training such as the MMA workout you will target much more than one body part with each movement. Functional training is exceptionally important in mixed martial arts training and even rehabilitation as well. Functional training when broken down is essentially “real world movements” or “sports movements” that will lead to safer performance and more optimal performance.

By doing more functional exercises such as the MMA one given today you will see improved endurance, improved balance and improved range of motion. It will also allow you to work your muscles from different angles and planes, building your stability muscles as well as targeting your main muscle group. Remember when using a machine for a workout they are only pre set to that angle or range of motion. When training functional you are utilizing multi-plane and many different angles closely simulating the movements in real life.

You can incorporate more functional training by using stability balls, resistance bands or cables and training on an unstable surface. For example even a simple crunch can be altered to be more functional. If you were to do a wood chop this works your core out but does so more effective way and simulates more of a “real movement”.

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Conclusion

Whether you are a mixed martial artist or just a gym junkie trying to obtain more functional strength I am confident you will see great results from this workout. You should apply some of the principles in your workout even if you are utilizing a split routine, as they will help you overall. It’s important to remember you will gain more range of motion, endurance and improved balance all of which will help your lifting routine.

-Terry Asher

How to Build Muscle With These Bodyweight Workouts

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You can get so used to your gym routine that you might forget you can actually get a very effective workout anywhere with just your body weight. There are plenty of reasons to break up your routine and work in a body weight day. So take a break from the gym, and lets go over some ways to mix up your workout. If you’re locked into a plateau, it’s good to slip out of the normal routine and throw your body a curveball with a body weight focused day.

In addition, beginners preparing to get into weight lifting also must acclimate the body to exercise before attempting to add additional weight. Lastly, maybe you simply don’t have access to a gym or you’re on vacation with your family; there is no excuse when you can still workout with your body weight.

Exercise Anywhere

Remember, the workout I am giving you today can be performed anywhere: hotel room, office or home. If you’re on vacation, don’t let that be an excuse, you have plenty of room to perform these body weight exercises in your hotel room. If you’re in the office and work permits you a quick workout, you can complete this in as little as 15 minutes. Ideally, you will want to find a local park if possible. This will enable you to achieve some other benefits I discussed in my last blog post, found here.

Vacation

If you’re planning a vacation and you are a gym junkie like myself, create a simple checklist when seeking out a hotel. When scheduling your room, be sure to ask if they have a gymnasium, pool, local parks, or running/biking trails nearby. Another great site to check out is runtheplanet for avid runners. They provide excellent info on terrain, length of path and international race calendars.

You’re New to the Gym

If you’re new to the gym that’s all the more reason to start with body weight exercises before stepping up to weight training. Nearly every certification course is going to tell you to slowly acclimate your client into a resistance training program. Before taking on additional weight you must develop your stabilizer muscles first to handle loading these movements with added resistence. This will help you or your client have a more gradual transition when graduating to the gym and prepare the body for rigorous training.

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You’re Stuck in a Plateau

This might come to a surprise, but science recommends you have an unloading week when you are weight lifting or strength training. A great website for more information on blending an unloading week is healthliving.azcentral. Body weight exercises can fit right into an unload week to give your body a break from weight lifting. The benefits of doing this include injury prevention, mental health and improved strength. So, if you’re locked into a plateau during a lifting program, it’s best to incorporate a “light” week, as you will actually yield better results over the long term.

The Body Weight Exercises

For the following workouts, try to complete 10-15 reps of each and complete as many sets as possible in 15 minutes. Depending on your athletic ability, you may need to decrease or increase the amount of reps/sets you are doing. Once you have this dialed in, bodyweight exercises provide an excellent measure of your current fitness level. Do your best not to rest between sets and complete these back to back to optimize your time. Remember that using bodyweight versus lifting will require less rest between exercises. 

1)   Body Weight Squat

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Directions- Stand with your feet shoulder width apart. Keep your hands behind your head or straighten your arms out in front. Lower your body as far as you can by pushing your hips back and bending your knees. Try to accomplish a 90-degree angle. Pause once you hit 90 degrees and drive back up to a standing position, keeping your back straight.

2)   Thigh Tap Push ups

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Directions – From the push up position, bring your chest to the floor, keep your spine in a neutral position. At the top of your rep, bring your hand to the side of your leg while balancing with the opposite arm.

3)   Sprinter Sit-ups

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Directions- Start with your feet shoulder width apart. Keep your hands behind your head or straighten your arms out in front and use for stabilization as if you were running. As you extend each leg and retract it up to the body as far as you can, squeeze your abs at the top end of each rep as if you were crunching. 

Body Weight Exercises Benefits

There are many other great benefits to body weight exercises that you may have not considered. Your core is made up of 29 muscles, and by doing even simple bodyweight movements you are utilizing all of them. These exercises will be great for improving your core strength, which will lead to better athletic performance and posture and improve the look of your midsection

Another positive effect of core training is improved balance when you are performing these workouts. For example a more advanced version of a body weight squat would be a pistol squat. By doing these extreme functional exercises you can improve body control and awareness. Another reason is improved athletic performance with better balance.

Here’s an example of a more advanced body weight exercise: the pistol squat.

Here are some more…

If budgeting is part of your everyday life and you’re looking to save some money, working out with your body is quite perfectly FREE. Gyms can get pretty pricey these days and if money is an issue, you can always find a local park or just stay in the comfort of your own home. Fresh air doesn’t hurt either.

If you are worried about injuring yourself or you’re recovering from an injury body weight exercises are the best option. Body weights by definition will be much safer than typical resistance training. When recovering from an injury body weight will be the way to recover, give your body a slow but effective recovery.

Conclusion

There is good reason for body weight videos and programs taking center stage recently. We have just mentioned some of the benefits but there are more. Performing these workouts I have given you today will mix up your workout routine and keep you building strength. Remember, you are in the drivers seat of your health, so don’t make excuses that you are “out of town”, “can’t afford a gym” or “don’t have an effective plan”.

-Terry Asher

The Rebirth of Gym Junkies

Terry

Hi, my name is Terry and I am here to help you achieve the body you have always wanted.

About four months ago, I took over Gym Junkies with the goal of providing quality content to people across the globe. In 2010, I published my first eBook (found here) and helped thousands of people achieve their goals. My mission is to continue helping my clients through Gym Junkies, provide quality content and products, and help other personal trainers across the globe. You can find more information on me in our about section.

So, who used to be the author at Gym Junkies?

Vic Magary was the previous author before I took over Gym Junkies. You can find his bio here and his blog can be found here.

Why didn’t I delete the old content on Gym Junkies?

Before joining Gym Junkies, I read a lot of the content on the blog. Initially, I was debating whether to delete a lot of it or completely start over. However, I believe Vic Magary is a respected trainer for good reason. More importantly our views are very similar, not exactly but pretty close. I also saw that many people were enjoying old content on the site and wanted to continue to provide that material.

When did I start lifting?

I began lifting weights when I was a freshman in high school. My friend Mike made me join a local gym. It was a very standard spot in a local garage essentially but it did the trick. The trainer Dave was very qualified and had won several body-building competitions. He taught me the fundamentals to weight lifting and I am forever indebted to him, as he changed my life permanently.

My passion to help people

I really enjoy helping people in any way that I can. As you can see, my testimonial pictures are my family, close friends, clients and even myself. The content I write for Gym Junkies is the same information I give to my own family and closest friends. I truly believe it can help you achieve a better body. If you are a trainer, gym owner or a fitness fanatic, and would like to contribute to Gym Junkies please feel free to email me here mail@gymjunkies.com. Please keep your emails concise as we receive a high volume. Also, please avoid asking medical questions, I am not a doctor.

My Promise to you

I will do my absolute best to provide you with best and most truthful content possible. I rely on clinical studies for research, not hyped up fads or trendy diet scams. That being said, research is always evolving, and I will do my best to stay as current as possible. Most importantly, I would never recommend a product I wouldn’t put in my own body. The advice I give is the same advice I live by and provide my friends, family and clients.

The Future of Gym Junkies

There are a lot of exciting things happening at Gym Junkies and more on the way. 

Apparel

We are very busy at work building our apparel line. Tank tops are available in sizes S-XL. They are not available yet but will be up on the site shortly for purchase. Please send any feedback to mail@gymjunkies.com.

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Supplements

Yes, Gym Junkies officially has its own supplement line. Currently, we have three products: protein, pre-workout powder and muscle building tablets. Every ingredient was carefully formulated and selected for purity and quality. All supplements were manufactured in an FDA inspected facility, GMP and made in the USA.

Amazon liked our products and our mission so much they invited us to sell directly from their website. All the supplements are available now on GymJunkiesNutra’s website.

Here is our mission statement:

Gym Junkies Nutra is setting a new standard for supplements. After years of living the fitness lifestyle, we’ve read up, researched and tried the best workouts, supplements and dieting methods. The goal of Gym Junkies Nutra is not to sell you useless supplements, but instead to pass on real, effective ingredients in clinically effective dosages. Our ingredients are field tested and backed by science. We skip the fillers, the dyes and use stevia to sweeten our products. We respect our bodies and pass on that same respect to you. We want to change the supplement industry for the better; we are here to deliver results, not sell you on hype. Our supplements deliver results: size, strength, endurance and improved recovery without unnecessary additives and fillers. Every supplement we sell follows the same set of protocols, natural, powerful and effective.

Source: Gymjunkiesnutra.com

My closing statement

If there is anything you might need please to not hesitate to contact us here mail@gymjunkies.com. Also if you haven’t checked out my diet eBook you can do so here.I also just recently published a book mass building recipe guide you can find that here.

If you would like to follow us on Facebook you can find that here. Also if you are on instagram you can follow me for blog updates or fitness tips you can do so here. If you want to learn more about our supplements you can find our information here.

All right well its time to go lift!

Later Gym Junkies…

-Terry Asher