Author Archives: Gym Junkies


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.

What is Energy Balance?

Energy Balance

We should all be aware the need to restore the energy balance or else it can thwart the normal functioning of everyday life. Basically, an energy balance is nothing more than the kind of relationship, which exists between the energy, which we consume as compared to the one that goes out. This relationship involving energy is based upon the laws of thermodynamics. As per this law, it is believed that energy is neither created nor destroyed; it is merely transferred from one form to another.

There are a lot of wrong theory and misnomers that circulate on the internet regarding the concept of energy balance and this is why we are all set to rectify the details as we will familiarize you with the main aspects of this theory.

What Is The Energy Balance Equation?

When it comes to the energy balance equation, it mainly represents what happens to our body by taking a look at the difference between energy intake and the amount of energy, which we spend.

Representing it in the form of an equation in very simple terms, the energy balance equation would represent something like the following.

Energy in = energy out + change in body stores

If you observe closely, you will find that this equation is nothing but a reflection of the basic laws of thermodynamics. This equation infers that the changes which occur in our body are actually a manifestation of the difference in input and output of energy.

The excess energy which is either converted or stored gets inside the body tissue. As the tissues store mass, the change in mass which occurs in the body is merely a reflection of energy. When the amount of energy you are consuming is more than what you drain out, the stored energy will get inside your body and it may be coupled with a little loss of tissue. A lot of people are confused about the details of the dynamics and this is the reason I am going to supply you the details of each one of the three parameters:

  1. Energy in
  2. Energy out
  3. Change in body stores

Let us get the details straight, as we will explore the actual results of the above points.


The Energy In Aspect

When we are dealing with the energy equation, one of the first aspects is energy in. It is actually a representation of the total calories which you are consuming everyday and the list includes proteins, fats, carbs, fiber, alcohol and any simple diet plan.

However, things are not that simple and obviously there is a lot more to with it. The first thing which you need to know is that all food is different and the effectiveness with which they are digested in the body is going to vary as well. On an average, you will find that food which is rich in high-quality animal source protein; will be digested with an efficiency percentage of 90 to 95. The vegetable source proteins follow them up with an efficiency rating of 80 to 85 percent. Carbs can have an efficiency percentage which is as low as 80%.

This is why different nutrients will act in varying manner and thus the amount of calories which your body actually gets is different from what you consume. A part of the energy is going to be lost before digestion as well and this ends up being lost in feces. This part of energy is never going to be absorbed by your body. This is the reason, a lot of people have suggested that when the energy balance equation is created, it is important to ensure that an adjustment must be made to account for the digestibility efficiency factor and this should differ on the basis of the actual nutrients that are consumed.

Now you must have an idea that the calorific value is actually going to differ and it will be dependent on the type of nutrients, which you are consuming, and the source of food. This is why do not blindly trust the details listed on the food. The amount of calories that are listed on the food packet is not the exact amount your body will ingest. Clearly, it is going to be less than what is written on the label.

Further, the efficiency with which energy is extracted during the process of digestion is going to differ too. There is some evidence that suggest that one can get an idea of this efficiency from the amount of bacteria that one can find in your stomach.

So, you are already aware of the fact that “energy in” is so much more than merely noting down the exact number of calories which you are ingesting. However, this doesn’t mean that we do not agree with the energy balance equation; it merely infers that it is a lot more complex than what you might have otherwise thought it to be.

The Energy Out Aspect

If you were of the opinion that ‘energy in’ is complicated, you have absolutely no idea as to what ‘energy out’ is. It is definitely complex and there are a lot of different components that are a part of it.

In a short gist, there are 4 main aspects which will be a part of the energy out component and they are mainly

  • Resting/basal metabolic rate
  • The thermic effect of activity
  • The thermic effect of food
  • Spontaneous physical activity/ non-exercise activity thermogenesis

Each of these components plays a crucial role in determining the total energy out calculation. What makes it even more difficult to compute is that each one of these component is dynamic and they keep changing based upon the diet of a person and even the type of environment it has and so on. As the values of these parameters are constantly changing, it is often hard to determine the total energy out value and this is what makes it hard to use the energy balance equation.


Time For Appropriations

Now that you have some idea of the factors that are a part of the energy balance equation, let us look at what should ideally be the rectified formula which will take into account all the main appropriations as well.

Energy in (with correction for digestion efficiency) = (BMR/RMR + TEF + TEA +SPA/NEAT) + change in body stores

Before you jump to any conclusion, we need to understand that even this isn’t entirely adjusted, as there are still other factors that go into play as far as energy balance is concerned. There are a lot of energy losses which can occur because of the inefficiency which is present in the biochemical pathway. Even if they do not contribute a great deal as far as energy is concerned; but they do account for a little part of the same. You’re probably asking the question I work out, and how will this affect the energy balance?

When people apply this equation to mass, the discrepancy begins to pop. Ideally, it is believed that those who lose 500 calories every day are likely to shed a pound every week; however, have you ever really found anyone experiencing this kind of change? This brings us to the question as to what is leading to the trouble in the equation and why is there such a discrepancy in the result?

There are precisely three main reasons for the same and these are

  1. Water balance
  2. Fat and muscles are very different
  3. The energy balance equation is dynamic and not static.

Water Balance

Before beginning, you need to know that water contains zero calories and thereby no energy as well. This is why regardless of the quantity of water I add to one side of the equation; it is not going to impact the balance at all.

However, water balance can skew the results as far as body mass is concerned in significant ways. People with water retention capabilities can end up masking the actual fat level pretty easily. Owing to the water balance deficit, you may not see any kind of loss in weight for quite some time and then suddenly, you will find a drastic loss in weight. The same thing can work the other way round as well and you may experience a sudden gain in weight too.

Once again, this doesn’t mean that the energy balance equation is wrong; it simply infers that water balance has a way of skewing the results.

Muscle And Fat Are Not The Same

You need to know that losing or gaining muscle is not the same thing as losing or gaining fat. The logic of losing a pound a week when you create a deficit of 3500 calories per week doesn’t work because of this difference. When we say so, we assume that 100% of the fat will be lost upon creating the deficit. However, this is not true because it is not just the fat which people lose, but also the muscles and the connective tissue as well.

Owing to the loss of muscles and fat simultaneously, the results are not going to relate with what you expect. Once again, this adds up to the complexity and anomaly of energy balance equation.


The Energy Balance Equation Isn’t Static

Now, this is the main reasons for all the divergence in answers. The energy balance equation isn’t stable and all the different factors keep on changing based upon your diet and even environmental conditions. This is the reason, the net value also fluctuates. This is the reason, it is very hard to come to a right deduction regarding the amount of fat you will gain or lose because the values will keep on altering and so you cannot really come down to a static number.

These are the main reasons that lead to some kind of discrepancy when you are using this equation. Apart from this, you also have the concept of positive and negative energy balance and we will be dealing with the same.

Negative Energy Balance

If you end up creating a severe negative energy balance, you will find that it will lead to a huge decline in your metabolism. This will subsequently lead to loss of bone mass and even reduction in the thyroid hormone levels as well. Owing to such sharp reductions on the level of different hormones, you will find a lot of negative connotations like loss of attention, decrease in the ability to perform physical activities, general body weakness and so on.

However, in most cases, it is seen that a negative energy balance never leads to weight loss. Whenever the body finds that a deficit has been created, it falls upon the fat reserves for making up for the difference.

Positive Energy Balance

Sometimes, owing to over eating, you may find your body suffering from positive energy balance. When you are eating a lot, the arteries will find plaques inside them and your blood pressure and cholesterol levels are likely to shoot high. At the same time, the odds of suffering from diabetes ends up being very high because the body can become resistant to the effect of insulin and sometimes it can also lead to cancer.

No doubt, your overall weight is going to increase as well. The body is mostly very adaptive to the energy changes and intake. However, you have to be sure that your body is healthy enough to ensure that the different metabolism is working smoothly to work out the different aspects and thereby shed the extra energy.

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These are the two kind of impact which can severely impact the balance of our body. In order to stay healthy, you need to be sure that you are trying to maintain the energy balance equation. As long as the energy equation is balanced, you should be able to stay healthy.

-Terry Asher

How to Get Rid of Excess Skin After Weight Loss


Is it really possible to get rid of extra skin? We explore…

Great! Your weight loss strategies worked and you even managed to lose weight but you are now facing a problem of loose skin. I sympathize with you because one of my very best friends had a similar problem with this. It may ruin your self-confidence and make you conscious of the way you look. This is why I will be telling you the different ways of excess skin removal.

Do not worry; you have landed upon the right place as I am going to show you some of the best strategies to get rid of that flabby skin. If you have been struggling to shed the extra skin after weight loss, do not fret any longer. I have the right answers for you as I am going to share with you the exact ways by which you can tackle this problem with ease.

It Isn’t Always Excess Skin

I am not denying the fact that there are a lot of us who find themselves stuck with the problem of excess skin after weight loss; however, not everyone faces the same exact problem. Do not be very quick in coming to the assumption that you too are suffering from the trouble of excess skin. In a lot of cases, people merely have subcutaneous fat and that is not excess skin, so think again! The fat which is present is very soft and it is easily mistaken to be skin. In those cases, when you lose a lot of weight, the subcutaneous skin might be pretty stubborn and there are greater chances of being confused by mistaking it to be skin.

Now, it is normal for you to wonder as to what I mean by stubborn. What I really mean is that this fat is harder to shed as compared to other fat. You can find details of how to get rid of this form of fat in an elaborate article. There are various different ways that are available for the sake of getting rid of the extra stubborn fat and intermittent fasting is one of the most effective ways. Regulated dieting will definitely be of immense help as well.

Right now, you need to know that there are certain areas of our body, which are designed to be more resistant to weight loss. The physiology is such that they will put up a fight to shed from your body and are least likely melt off.

When it comes to men, the lower abdomen, and the back region are most stubborn and you are going to find it very hard to get rid of the extra weight from these areas. At the same time, as far as women are concerned, it is the hips, thighs, and the butt which have the type of physiology that makes them resistant to weight loss. It also pays to know that these are the areas which are very prone to loose skin problems. Knowing this, a lot of people end up mixing these two problems because they do not go through the details meticulously.

If you are confused as to whether you have loose skin or you have an extra layering of stubborn fat, here is the method you can use. All you need to do is pinch the area where you think the problem is. Now, you should try and find as to how much area you could grab while pinching. If you can get hold of more than a few millimeters of the skin, it is likely that there is too much fat in there and it is not loose skin. You can also use calipers as they are an excellent way of checking your body fat percentage as well.

Until and unless, you get rid of this fat, your skin will fail to return to previous size. You have to work hard to ensure that you can get rid of this excess fat because if you fail to do so, it will continue to sag from your body and give you the kind of appearance which the excess skin does.

For men, I would not advice taking any kind of special measures for the excess skin unless your body fat comes down to as much as 9 or 10 percent. For women, the body fat percentage needs to be as much as 17 or 18%. If you are wondering as to how to measure your body fat percentage, you can always use calipers or even hydrostatic equipments. There are various ways that are used for the sake of analyzing the percentage of body fat  and you are free to pick the ones, which seem to be ideal for you.

The reason is that when your body fat comes down to this range, the amount of subcutaneous fat left in your body is going to be remarkably low. In a lot of cases, it has been seen that this alone is sufficient to handle the problem of loose skin.

However, even after you have reached this level of fat percentage and still you find that your skin is very thin and looks almost like crinkled papyrus; it infers that you might actually be facing the problem of excess skin and so you need to do the needful to get rid of loose skin after weight loss.


Building Muscle And Reducing Excess Skin

If you want to know how to get rid of excess skin, one of the best ways by far is building muscle. When you work your muscles, you will be able to shed the extra skin easily.

Let us get into more details…

I found that most of the people who faced the problem of excess skin included those who were involved in strict cardio and heavy dieting. While this method is useful for the sake of shedding the extra pounds but it can easily shed down your muscles as well. If you are one of those who chose crash dieting as a means for losing weight, you need to be prepared for loose skin problem because tremendous loss of muscle occurs in this method.

When you manage to lose a great deal of weight because of excessive dieting and intense cardio, you will find that despite having a low body fat percentage, you will have an extremely soft physique and your skin is likely to sag. This is what I like to call “skinny fat syndrome”.

If you are suffering from this syndrome and looking to learn how to tighten skin, the answer lies in improving your overall body composition. Wondering what that truly means?

Read on…

When improving your body composition, what we truly infer is that you need to build the muscles in your body and at the same time, ensure that your body fat percentage stays low. Doing this will actually help in tightening the skin and you will have a much healthier and tighter body that will give you no more drag.

The best part about this is that it applies to those who have managed to shed substantial amount of weight and even those who are still en route to their destination. If you have already started sensing the trouble of excess skin, you should make it a point to lift weights as a part of your shedding program. Weight lifting is an excellent way to ensure that you can tighten the skin and thereby keep the muscles alive while getting rid of the extra pounds in your body, plus lifting is great for boosting your resting metabolic rate.


Work The Elasticity Of Your Skin

Sometimes, it may so happen that your skin will lose its elasticity. This is the situation which you should obviously try to  avoid. The reason is the fact that when the skin loses the elasticity, it will fail to come back to its proper size and thus end up being labeled as loose skin. This is a natural phenomena which happens as we age; however, many  times, it has been found to affect younger people as well. So, what essentially can we do to improve it?

Let us find out!

As per a study that was conducted by Stanford University, it was found that people who consumed 500 mg of gelatin every day had a greater chance of improving the elasticity of their skin. However, it can be a little tough to incorporate gelatin in your diet. It is found in foods like oxtail, chicken feet and even short ribs as well. If you want to improve the gelatin intake, one of the easiest and the best ways is to fall back on supplements.

Another study was conducted which showed that Evelle, which is another supplement could aid in improving the elasticity of your skin. This supplement is so made that it contains selenium, vitamin C, zinc and even carotenoids which are nothing but plants pigments that are commonly found in fruits and vegetables. If you do not want to take such supplements, eating a lot of seafood, nuts, fruits, red meat and vegetables should help you get you some of the benefits.

Further, you need to ensure that you are taking the right amount of vitamin C. it is responsible for forming collagen and it can be ingested orally or if needed, it could be applied topically as well. There is no surprise over the fact that use of vitamin C can help in cutting down the wrinkles and also help in forming collagen as well.

You can easily find vitamin C in plenty of fruits, but if you are not getting it enough, you need to fall back on supplements but, one problem with supplements is that the numbers can vary a great deal. Some people believe that 2 grams per day is enough to serve your need while others believe that 6 to 18 grams is the permissible limit. To avoid any kind of troubles, I mostly settle with 1 to 2 grams of vitamin C per day.

Now, there are surgical methods which are available. When you ask people as to how to get rid of excess skin, a lot of them might ask you to go under the knife and get the extra skin cutdown. My personal advice to you is to implement all these above tips before you opt for any of these drastic solutions.

The surgical method of shedding the extra skin should be the last resort and it should only be used if you are fed up of trying every single method and none of them work out for you. In most cases, a blend of these methods is bound to work. One thing which you need to know is that you have to be dedicated and you must be patient. Do not lose hope and give up on your quest to shed the excess skin.

With the right application of these steps, you will be able to get the tighter body which you desire and avoid the presence of loose skin. So the next time you find your reflection to be disturbing because there is a lot of excess skin hanging around, you know the things you need to do and the supplements you must try.



In the worst-case scenario, you can choose to get a surgery done and get rid of the excess unwanted skin from your body. However, mostly the right exercises and the finest supplements should do the trick for you. The main solution lies in your muscle building workout plans.

Learn the art of building muscles and be all set to bid goodbye to the troubles of excess skin.

-Terry Asher

Do Squats Really Work?


Explore the details on how and why you should be doing squats…

By far, the best exercise, which you could possibly choose for the sake of building your muscles, has to be body squats or just squats in general. However, don’t be fooled. It isn’t the easiest thing to do, unless, you are aware of the dynamics of how to perform it properly. So, let us take a look at the benefits of squats, what makes them such a popular exercise, do squats really work, how to carry out squats workout weights and so on.You will learn how to work out at the gym with squats and without the gym.

Using Squats To Get A Healthier Body

Now, this is going to be long and this proves the kind of effort and seriousness; you need to put in your workouts. The trainers mostly say that bodyweight squats practically work on every single muscle of your body. Is it really so? Well, I personally think it’s pretty close. I mean let’s get shit real your body feels squats the next day. When you wish to burn down the extra body fat, you mostly need to do such exercises which will trigger the right reaction and help you in toning and getting rid of the flab. At the same time, when you wish to increase your muscle mass, it is your legs and back that needs to get the highest amount of muscle.

If you are really lean and you want to gain a lot of muscles and even mass, you need to include squats in your workouts hands down.

Before I start teaching you the details of how to squat; here is my own story that you should know. Back in high school, when I started lifting weights, like most other guys, I headed to the gym and had absolutely no clue of what I was doing. One of the “smart” guys helped me out and he directly threw me into the Smith machine. He loaded up lots of weight on it and there I was doing squats back as a high school student. Owing to the kind of angle that the Smith machine had, it is needless to add that I ended up straining my back more than I should. Trust me; it is such a shitty feeling. I immediately concluded that I was not cut for squats and didn’t end up doing them again until college.

It wasn’t until about 5 years back that I decided to give it one more try. I was skeptical so I only went a little distance before I stood up again. However, I was quick to find that my legs weren’t really getting the right workout and the benefits of squats that nearly everyone speaks of. My legs still looked small and that of a wet noodle. So, I thought of going back to the Smith Machine and what an idiot I was. It didn’t help.

So, What Did I Finally Do?

I decided that enough was enough and I need to man up and perform actual squats. So, I hopped down right into squat racks and loaded what I thought was the right amount of weight and then started the squats. Wham, I got stuck in it! Thankfully for me the safety bars were close by and I could easily get out of it without much of fuss. My ego however took a big beating for the a couple minutes. Shit! So, the next thing I did was took off all the weight that was on the bar.

After that, I performed the low squats with only the bar and that too for just 3 sets of 12 each. My legs stayed sore for nearly 3 days but the best news was that the back was not hurting anymore. So, once I had really started, I kept on adding the weights slowly to it for a period of three months. I wanted to have the perfect form with my squats and slowly but surely my lower back kept getting really strong and the legs and knee ligament started showing the right positive change too.

After I was much more confident, I started increasing weights lot more quickly. The muscles then started to build pretty big as well. It is entirely upon you to add weight and choose your resting time in between, but in the end, I would always prefer to have a more amount of rest and stay safe rather than burn my own body out. Personally I have found because leg are such a large muscle group I would add more rest time than other muscle groups.


The Body Weight Squats Tips

Before I keep going on with how awesome squats truly are, here are a few key tips you must hold on to for the sake of getting better at squats.

  • Make it a point to squat down until your thighs seem to be at parallel with the level of the floor. If you are not even exerting this much, it simply infers that you are not truly squatting and you are cheating on yourself. So, even when it aches a little, make it a point to go way down and then you will begin to feel the impact build up in every single muscle in your legs. When you do this, it will help you build a strong core along with really strong legs and back as well.
  • You should not extend your knees past your toes. Ideally, you should sit back and your ass should be out and the back should stay straight.
  • Make sure to keep the back straight and your head should always stay up when you are doing body squats.
  • Your feet should be a little wider apart as compared to the width of your hip.

Here’s a good instructional Video:

Check If You Are Doing A Good Squat

When you wish to test if you are carrying out the squat in the right manner, you should do the following. Stand up in front of your chair and then squat down on the chair itself. Now, you should stand without leaning forward. When you are performing the squats correctly, your ass will stick out and the back will form a straight line. You will find that you will succeed in standing right back and you will not have to lean ahead because you will be able to do so with ease.

How To Squat In A Squat Rack?

Now that you have already done the chair test and you have excelled in it, you can carry out 3 sets of 12 reps and that should not be a challenge for you. Now, you need to try and add more weight. Get inside the rack and make sure to set the bar at a height such that it is just below the level of your shoulder. The safety bar should be so positioned that they can squat low with ease. Now, you need to duck under the bar and grab the bars with the right impeccable grip. Rest the weight across your upper back. If the weight seems to be bothering you, you can always make use of the bar pad as it will ease the pain.

The Different Squat Positions

There are four primary positions for squatting and they are as follows.

  • Flat back
  • Elbows high
  • Chest up and cut
  • Abs tight

I must be quick to add that you should refrain from using a weight belt; until and unless, you are doing heavy weight or you need more back stability.


What If You Don’t Have Squat Racks?

Even if you do not have squat racks, there is absolutely no problem. You can use a few dumbbells and hold them up to press them. This will help you work on your shoulders. Not only that, you can also get a full body workout as well. Whenever you stand for the sake of squats, you need to press the weights up and down. This will help you work on your chest, legs, back, abs, shoulders, and chest as well.

Make sure you should start with really light weight and then slowly as you learn the squats benefits and master the art of practicing them, you can keep on adding weights and thereby get the perfect form. If you are doing it right, you should be able to see the benefits very soon.

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There are a lot of ways it can be done including squats without weights, and of course with weights. The next time, you want to put on mass on your legs and you are skeptical of squats, you now know how to get started.

-Terry Asher

P.S How have squats changed your workout? I want to hear…

Healthy Diet For College Students

Urban Life. (15)

Some of the common statements we often hear from college students are:

  • “You won’t believe the number of tests I have tomorrow. I have to stay up all night and study.”
  • “I literally don’t have time to cook my meals, I have to eat on the run.”
  • “I don’t care what I am eating after all YOLO.”

I’m sure some of are you shaking your head violently nodding; college students, right? But, I too was a college student burdened with the difficulties of eating healthy and being fit. Between all the tests, study groups, parties, events its an uphill battle let me tell you.

If you are stuck in a college, you need to know the importance that fitness has to your health. It is extremely important to be sure that you maintain to be as healthy as possible and this is why you have to learn to work out and eat as best as you can. This will be your source of complete information and even if you need any gym workouts. Not to mention being fit and healthy is sexy, you will attract the opposite sex I can guarantee it.

Apart from workouts and intense exercising, there is one segment, which demands huge attention that most college students neglect. You need to learn how to eat healthy in college because the dynamics of college diet differs significantly. I know very well that as a college student, it can be difficult to eat healthy and thus you have a tough task at hand.

As a college student, there are a plethora of things you need to deal with. You have a super tight budget, timing issues, packed schedule, absence of cooking tools and so on. In such cases, finding easy meals for college students can be a daunting task. However, I am here to assist you and help you overcome all these challenges in the most practical and optimal way.

College Diet And Setting The Right Foundation

Some time back, I read an article regarding the importance of will power. Well, you do not really need to read an article on willpower to know its importance. This is why you need to set your mindset that you are not going to spend your time eating crap food. Your college may be strenuous and there may be a lot of work to be done, but in the end, you have to be sure that you stay true to your mindset of eating healthy food. We will offer you some of the best healthy college recipes and it is these recipes that will set you on the right course. Remember not all information is correct supplied by your school; you have to ask questions like is gatorade good for you is their a healthier option?

Now, I am not being ridiculous and I will not ask you to stay focused on your diet all the time. I am not going to prescribe you a completely perfect diet, but the idea is to choose a decent diet under the circumstances. I am well aware of how stressful college can be and this is why you need to be sure that you are juggling the balance of your life in a good manner. Stuff happens in college, there are parties, there are huge tests and term papers, but it’s important you focus on having a good diet most of the time with all the distractions. I like to think you can be healthy 80% of the time in college; at least that was about my ratio when I was a student.

Now that you are all set to have this kind of mindset, a good diet to check out is the Paleo diet. When we are talking about the college diet, Paleo ranks very high on the list because it will help you in ways more than one.

Paleo diet revolves around a style of eating which draws inspiration from the way our ancestors used to eat. You will have meats, vegetable, natural oil, fish, nuts and even fruits. All types of processed food and even grains are not a part of your diet and you need to cut their use as much as possible.

When you are looking to eat healthy in college, here are the foods which you can eat.

  • Meats: if you have a tight budget, chicken works best. Beef works fine too, but grass fed beef which is of the highest quality tend to be a little on the costly side.
  • Eggs: these are an excellent choice. They will pad up your body with proteins, and even minerals and vitamins. At the same time, they will help you feel full and are not all that costly either.
  • Fruits: Some good options are strawberries, oranges, apple, and banana.
  • Vegetables: almost all vegetables are rich nutritional value. Green beans, onion, spinach, broccoli, carrots are few of the vegetables that are sure to help.
  • Brown rice: While grains aren’t permitted, there are times when I eat brown rice because it fits my budget. Remember, I told you I never asked you to be perfect, you just needed a “doing good” mindset.
  • Water and tea: it is time to bid goodbye to all the delicious soda and chocolate drinks and even juices as well. Make sure to enjoy the best results by simply sticking to water and tea.

Mostly, I ate the above food and it did work for me. Obviously, you could change them a little bit based upon the kind of eating habits you have. However, college students often find a few roadblocks and we are going to discuss a few of them here.


Road Block#1: The Campus Meal Plan

Initially, I had a meal plan to follow when I was staying at a dormitory. When you already have a meal plan at your campus, it is often difficult to make the adjustments, especially when you are trying to follow a diet like the Paleo diet. Plus to make matters worse I had a cat card pre-loaded with money with special deals to Dominos pizza, McDonalds and some other garbage.

However, what you need to do is be sure that you are making a few changes at least. Once again, remember that I asked you to follow a good approach and not the perfect one.

Easy Meals for College Students

We always have many choices at hand. It is up to you to be sure that you limit your eating choice in a manner such that it turns out to be healthy for you. Here are some of the choices which I have used and I am sure you can use it too.

  • Grilled chicken
  • Salad
  • Omelet
  • Vegetables
  • Hard boiled eggs
  • Veggie stirred fry

You should try and learn the best type of offers and combinations which you can choose for your food and ensure that you keep an eye on your budget as well. Your main focus should be staying away from easy tempting unhealthy food on campus.

Ideally, you should tell your friends that you are focusing on healthy eating as they will help you avoid taking impulsive decision to eat crappy food.

Further, you will often find too many good foods surrounded by unwanted junk. In such cases, you need to dismantle the food and then choose the ones which are actually healthy for you.

Ideally, you should try and find a place that doesn’t enforce a meal plan or pre-set meals. This will eliminate a lot of problems and will give you plenty of options at hand. However, I will be quick to add that you do not need to strain your budget and monetary limitations for the sake of making these changes. It’s possible to eat healthy on budget, trust me I’ve done it.

Roadblock 2: Your Dorm Has No Kitchen

I have seen college students relying on takeaway because they have no real kitchen in their dorms. Trust me, you do not want to fall back on this day in and day out. Some of you may buy a meal plan or in my case a pre-loaded campus card that again isn’t the case you want either. So, what exactly should you do in such situations? Let us find out.

Campus Cooking

Come on. If you do want to do it the right way, you are going to have to try to find a place to cook your meal on campus. A lot of residence halls can have community kitchens where you can cook your meals. They may be a tad bit dirty and you may not find them well stocked but in the end, they will be worth your time and effort.

Also, you have the option of buying your own kitchen utensils and you can stash them in your dorm. This is an excellent way of ensuring that you have the right items with you for cooking the big meal. Sometimes, it is okay to crash at your friends’ house for the sake of borrowing the kitchen.

Some of us believe that microwave is best for cold pizza and frozen food. Perhaps, the time is right to break this stupid myth. You do have healthier options like frozen chicken breast and even frozen strawberries and fruits as well. So, if you do not have any option with you, choosing to use the microwave might seem to be the right choice at times.


Roadblock 3: Don’t Know Cooking

So, let’s say you have a good place where there are no meal plans and you have a kitchen of your own; however, your dilemma is that you do not know use your damn kitchen.

Some of us tend to crash on pizza and sandwiches to make up for the loss of cooking knowledge. Hear me, dude… This is not what you want to do. You are free to experiment with cooking, but you will have to come up with a few healthy meals at least. There is absolutely no alternative whatsoever.

There are a few quick dishes, which almost anyone can make. So, what are you truly waiting for? Simply throw a few ingredients and learn the quick recipes and you will be all set with some solid meals of your own. The stir-fry is one of these examples as it is loaded with many good ingredients and you can easily make a few additions, substitutions and you can remove the ingredients you do not like as well.

It is not mandatory that you should try this recipe. You will have a lot of easy recipes that you can follow. Use them and you will be all set to enjoy the most out of your limited cooking skills. You can also check out the best muscle gaining foods for some good ideas as well.

So, you can conquer this roadblock as well. You do not need to be an expert cook in order to eat a few healthy meals every day. You need to know the basic necessities and follow an easy to follow diet plan.

How To Eat Healthy In College

The Booze

I know I can sense that disgusted look on your face. I have been through your phase and I am not going to ask you to give up tipping back suds altogether because it is a lost cause for most college kids. We all earn our drinks through college because come on; passing that one hell of a test is a big deal. You don’t want to sit in between a group of friends and raise your hand and say, “hey I don’t drink”. No, I am not going to ask you to do that.

All I have to say is that, “don’t live to drink”. Yes, you can have those occasional drinks, which you have rightfully earned, hell I know I did when I was in college. However, at the end of the day you need to learn to soften the blow. Choose your drink wisely and learn what’s the healthiest alcohol. Also drink as much water as you can before you hit the sack after drinking; taking a multivitamin is also a good idea as you can replace the vitamins that will be stripped from your body from drinking.

One glass of beer will typically add 100 to 150 calories so be conscious of what this can do to your overall calorie intake. Follow the perfect college diet, and be cautious when you drink and you should be able to live a pretty healthy lifestyle.

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So, now that you have all the ingredients to help your success, all you need to do is start implementing it. Try to aim to make most of the changes if not all. Remember I’m not asking to not have a life, but I am asking you to make some changes to make your college life healthier however. So what are you waiting for?

-Terry Asher

How to be a Spartan



Before I progress with the article, I take it already that you are a Sparta fan. I mean, how can someone not be a Sparta fan because Sparta is well Sparta! There are very rare stories that could captivate the hearts and minds of readers as rigidly as 300 did. With the wonderful illustrations in this graphic novel and the seriously mind blowing and terrific movie adaptation, every viewer knew that Sparta is going to remain a solid movie for a long time to come. I can vividly recall how I felt so energetic after I came out of the theater. The energy that zapped out of me was so enormous that I felt like I could be a Spartan and climb mountains and sprint trees and do what not.

Even today, when I am looking for some ass kicking action and I need motivation and variation, it is 300, which I fall back on. Merely seeing the movie gives me the kick that revs up my adrenaline. I crave to adopt the Spartan lifestyle and live the life of a Spartan warrior.

If you are one of those rare people who have not yet witnessed the charm of Sparta, you should catch a quick trailer here. Surely, you are going to imagine yourself as a part of the Spartan army and you will itch to watch the complete movie.

Now, we will explore further details of the Spartan way.

The Psyche Of A Spartan

I have already listed details of how actors like Gerard Butler went through rigorous training to do justice to their roles. Now, I am going to discuss something else. Here, I will talk about how they dived deep into the character itself to ensure that they looked totally badass and did justice to for the role as a Spartan.

So, now it is time to try and be a part of Sparta so that you can show off your new muscles and exude the brilliance of having the attitude that speaks how motivated you are.

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Fight Whenever Needed

If you are a Spartan soldier, you have to be prepared to fight. They can fight anywhere. They defy the odds of weather and they do not pay heed to any seasons. If it is raining cats and dogs or even when there is an intense heat wave, a Spartan will disregard all of it and still fight. If you are stuck in a raging snowfall or even when there is endless sleet and hail, if you are Spartan; you fight. There is absolutely no questioning it.

It is not easy to fight in such adverse conditions, is it? So, what makes Spartan warriors so stern? It is their undying attitude and the burning fire inside of them which makes them perfectly capable of putting up a fight. They do not wonder about the consequences because they are completely happy doing what they do. When there is the need to put on a brilliant display of fight, they will; regardless of the people and the situation.

Spartan up: you make excuses to slip out of a workout session. It’s alright; I’ve been there and done that too. There are times when I went on to say that it’s raining and I can’t go to the gym. I mean, even if it rains, I am not a wax statue that will melt, but people make excuses; you really cannot help it sometimes.

However, when you are looking to Spartan up, you need to stop this total bullshit. I mean these excuses are going to take you nowhere in your workouts or even in life. You have to learn to own up and even when you feel like you can’t move your ass, you still need to fight and still need to push yourself to the limit.

Say Bye To Excuses

You have to say goodbye to all your lame excuses. Do not postpone things to tomorrow when you can do it today. Do not skip the workouts because these are the ones that will keep you healthy and help you accomplish your dream of being a Spartan soldier or just plain healthy in general.

Regardless of where you’re stuck, you can always find an alternate workout which you can fall back on. You should try and learn the different exercises that you can do at different places, and start with something simple like the beginners workout. Once you know that, you will be able to smartly exercise anywhere and everywhere.

I have done exercises practically everywhere; from my hotel room to the airport waiting area to a party venue and more. If I can, you can too. You can prevent muscle loss even while on vacation.

You Can’t Give Up

The Spartans are aware of the fact that their enemy is extremely powerful. The enemies are so immensely powerful that they could wipe off the whole of Spartans; if they do not put up a good fight. However, being a Spartan means that they are not going to quit or bow down without a fight. They have been born to fight and they will die when they are fighting but will never give up.

When you are looking to be a Spartan, you need to have this “never say die” attitude because being Spartan means that you just cannot look back. The only thing which you know is to fight, fight again and then fight some more.

Despite being outnumbered or even when you know that your opponents are way stronger, if you are a Spartan, you will still fight and you will do so with dignity and honor. Think of Sparta and imagine the kind of dedication they have and then believe that you too can do it.

You need to know that you must shake off your fear and you have to get over the thing which is preventing you from winning your goals. Even when the odds are against you, you still need to believe that you are going to overcome the challenge and you are going to clinch your goals and make the most out of your needs and aims. You have to approach the workout; one day at a time and keep on doing that until you have managed to win your target goals. The road may be long and it may be tough but it doesn’t mean that you should give up, ever.


Train Like Your Life Depends Upon It

Many times, your enemy is going to be so much stronger than you are. You will find that the odds of winning is going to be a lot less, but does that infer that you cannot have things your way? Take inspiration from Spartans, as they say, “we did what we were trained to do, what we were bred to do, what we were born to do.”

So, like they make fighting a part of their existence; you need to have the same approach. It is not easy to live with such a rigid mentality but when you want to be a Spartan, you need to behave like one. Breed habits inside of you. When you know that you are going to do something regardless of the circumstances and the output, it infers that you will do it anyhow and anyways.

Say if your focus is to exercise, you should do it all the time; when you are watching television, when you are playing, when you are reading a book or maybe even while reading this article of mine. Nothing, absolutely nothing should keep you away from the task you are destined to do.

Spartan up: now is the time when you need to approach every single exercising session like a battlefield where you are a warrior. Ideally, you need to spend some time trying to make your mind about the exercise. Give yourself a few minutes to compose your mind and then put up a solid fight. Once you have the perfect mental groove to work, you should then approach the workout session and win the battle.

So, there are a lot of different things you have to do. It is okay to be a little timid and even when things don’t seem to be going your way. Remember, never to give up. Think like a Sparta and be a Spartan. You have to put up a fight and you must try to win the battle. When you think like a Sparta, you will have a never die attitude inside you and this means that you are not going to come up with lame excuses for the sake of skipping your workouts.

Block The Distractions

When you are exercising, you need to block every possible distraction that tries to steer you away from your target goals. Remember you should do what you are born and bred to do. Do not focus on things that are not your prime goal. Remember to pick out an easy to follow diet plan with your workouts.

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Sparta Training And Look Out For Your Fellow Mates

When you are training in groups, you have to look out for your fellow friends and lifting partners. The strength of a troop and the kind of camaraderie that have paved the path for success. Until and unless, you are together; it is going to be very hard to break your bond. Spartans are well aware of the fact that their true strength is measured by the warrior standing next to them. So, you need to give respect to your training partner. Know their strength and the weakness. You need to offer both respect and honor to your training partner because together you forge an excellent unbeatable team.

Spartan lifestyle

Spartan Lifestyle And Spartan Friendship:

When you are training and you have a friend, you need to be sure that you offer them the right level of respect because what you give is what you get. At the same time, if you commit to show up on a specific day at a specific time, you need to learn to do the same. Do not forget to do it because your lifting partner is very important in your journey. Cover their back, give them care and support as and when needed because together, you can bring down larger enemies and accomplish much more.

You are capable of a lot of things and sometimes, you will need the belief of someone else in you to give you the confidence that will make things truly work for you. So, do the needful and be there for someone when they need you.

Leave Everything On The Battlefield

Now, in reference to Sparta, it means that you either win the battle or die; there is no such thing as quitting. However, when you are exercising, I am definitely not recommending you to die by pushing your body beyond what is capable of.

The idea here is to give in all that you have. You should try and push yourself to the limit; up to a point where you know that you gave in all and there was no way you could possibly have done any better. Let your legs shake, let your hands tremble, but in the end you should know that you had a completely successful workout.

It is not easy and nothing good comes easy. When you think like you are a Sparta warrior, you have to be prepared for all these challenges. Now that you are well versed in these ideas, make sure that you excel in being a Spartan soldier and win all the challenges, which you may have to face.

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When you think like a Sparta, you are never going to miss even a single workout because you will think that you were born to exercise and battle. More importantly if you at least trick your brain in thinking you are a Spartan you will never have a chance to fail. Remember for Spartans it was learn to swim or drown.

So many perks to being a Spartan, what are you waiting for?

-Terry Asher

A Skinny Guys Guide To Bulking Up And Building Muscle

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Are you tired of looking terribly skinny and desperately wishing you could bulk up? I know there are many skinny men who want to look like yoked but end up deflated at their own reflection in the mirror. Do not worry; you have stumbled upon the right article, because you found the skinny guy workout.

I was once was the same guy you are right now and if I could make the change, so can anyone else. Here I am going to talk about the workout for skinny guys that will help you get the some muscles and look way more muscular than ever before.

I believe that each one of us should strive to look bigger and bulkier at least as far as your muscles are concerned because it gives you confidence, boost your metabolism and oh yea it’s healthy. So, let us begin the journey of bulking up.

How to Bulk Up And The Diet

Almost everyone you are going to meet will tell you that muscles are made in gym, but my friend, let me get one thing straight; they are made in kitchen. Regardless of whether a skinny guy wants to bulk up or a heavy guy wants to cut the extra pounds, the truth remains the fact that 80% of whether or not you succeed depends upon the diet you eat.

Regardless of how much you workout, if you are not following the right kind of meal plan, it is never going to give you the best results and your plan of bulking up or shedding down shall go for a toss. I was one of those skinny guys who spent five days sweating it out at a gym in order to look bigger. I did get strong, but bigger; well that never happened for a long time.

When I ponder upon why I failed to make the cut, the answer stares back at me so easily now. I never had enough calories, and I was doing many things wrong.

This is the reason whenever I come across people who tell me that they want to bulk up, but have failed to do so, the first thing I ask them is about their diet. The easiest thing you need to know is that if you are not getting big enough, the reason is crystal clear; you are not having as many calories as you need and learn how to workout at the gym. Every single day, your body has the power to burn 2000+ calories and that is not counting those days when you are exercising profusely.

If you are one of those skinny guys who feel like you are always loaded and you cannot eat anything else, here are the things you need to know.

You Can Always Train Your Stomach

Now I really do not advocate cutting calories to the point you go crazy, but if you are a newbie, I would ask you to do so. Most of the skinny guys live with the misconception that they are eating a lot of calories. When you use a calorie counter, your myth will break and you will then realize that you need to add a lot more calories. When you are keeping a count, you should make an estimate and stick to it. This will be easier to bulk up.

You can also choose to keep a track of the calories for a few days and then make it a point to keep an average. When you have an average count, you will be able to analyze as to whether or not, you are following the required calorie intake. Further, once you find out that you are maintaining your average, you can try to increase your calorie intake. This slow but gradual increase is one of the most effective ways of ensuring that you will be able to train your stomach to eating a lot more food.

The amount of increase in calories you need depends a great deal upon the extent to which to the extent of weight, which you wish to gain. While there is no definite rulebook to measure it, it is estimated that people can gain a pound of muscle every week if you bulk up in the optimal way. Some lifters say you can gain 2 lbs every month is a more realistic count, but you can be the judge.

However, don’t get your hopes up; nor should you have them pinned down because the results can vary significantly from one person to another. The process of bulking up is going to be terribly long and you need to patiently go with the flow.

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What Calories Should You Eat?

If you are just starting some easy diet plans, you need to be sure that you are eating the right amount of proteins. Proteins are necessary for the sake of bulking your diet. The amount of protein you need to consume will vary immensely from one person to another; however, you should keep the amount pretty high. When I was working on my own body, I found out that a gram of protein for every pound of lean body weight seems to work best for me.

However, merely having proteins is not enough as you also need to supplement it with carbs and fats such that you get the most out of it. Now, I am one of those who is a big fan of the Paleo diet. However, when my aim is to get bigger and muscular, I am not going to follow Paleo diet because it is definitely not the right choice. Rather it pays to know that I chose food which was not Paleo because they were ideal for the sake of putting on weight.

So, here are a few options that you can go for.

Skinny to Muscular Diet

Now, it might seem a little incredible, but I used this diet and it helped me put on as much as 15 pounds in 30 days. So, I did eat a lot more than what would be normal for a guy. However, if you are terribly skinny and you cannot afford to eat really lavish; this might be the best choice you can possibly have. So, what do you need to do when you are on this diet?

Eat whole milk, pasta, potatoes, rice, ice cream, peanut butter sandwiches, subs and whatever else you can stuff down your throat so that you end up meeting your caloric requirements for the day. I drank 3 cytoGainer shakes every day for the sake of bulking up. If you are also exercising profusely, a large part of these calories will aid in making muscles rather than helping you put up more weight.

Now, I must add here that I am not a huge fan of this form of diet because I believe that the quality of food, which you are eating, is a lot more significant than the quantity that you keep throwing down your throat.

How To Get Bigger And Calories

Now, you may have a problem, if you do not like milk, but trust me, you need to do it for the sake of bulking up. You should drink a lot of whole milk and that too every single day with the meals. When you have a lot of milk, it will contain lots of sugar, fat and proteins and this will help you get profusely high amount of calories. You can also mix vegetables and meat and this will help you have a healthier diet too, but more expensive. However, I would advise you to check out the details, pros and cons diligently.

Healthy Bulking

Now, this remains one of the best methods I have used ever because of the results it helps me achieve. In this form of diet, I make it a point to be sure that I eat healthy food for the sake of bulking up. I follow the Paleo principles but along with it, I add up all the source top muscle building foods and even great amount of vegetables and even carbs and gluten as well. I make it a point to mix the different nutrients in a manner such that not only do I reach my caloric estimates; but at the same time, it gives me the right kind of nutritional value as well.

If you are wondering if you can bulk merely with the help of Paleo, the answer is yes, but not only is it going to be hard, but at the same time, it will be mighty expensive as well.

Calories, Calories And Still More!

Now, if you are tired of hearing this over and over again, here is a brilliant piece of advice you can follow. Choose liquid calories. They always work. When I was making my calorie chart, I benefitted immensely with the help of liquid calories as they helped me reach my target without the need to gobble inhuman amount of food.

When you are making liquid shakes, load them up with the right amount of healthy protein and you should succeed in your quest of doing what you do best. Obviously, you can always choose your own ingredients and then mix and match them in your blender so that you can have the smoothie you love.

You need to be sure that you train your body that it is ready to consume as many calories as you need. Even when you feel like you just cannot have anymore, you need to take that extra spoon and keep on stuffing your face every day until you find that your stomach has really increased in size.


Muscle Building Workout And The Stronger You Get

When you want to learn the skinny guy workout, you need to understand that it is all about getting bigger and stronger. We do not merely want to put on weight because no one likes being out of shape and carrying fat. When you are looking to bulk up, your focus mainly should be on making muscles as it will help you become a lot stronger than who you are. Here is a sample muscle building workout plan which you can follow for the sake of building strength to your body.

  • Monday: Work your chest
  • Tuesday: Back and Biceps
  • Wednesday: Legs
  • Thursday: Shoulders
  • Friday: Core and Arms

If you are wondering why the weekend is missing, the reason is that your muscles will not build when you are concentrating on the workout; the right time is when you are actually letting them relax.

This is why it is important to have a couple of rest days in between. At the same time, I would not advise to work the same set of muscles over and over again either because this lead to overtraining of that muscle group.

Ideally, if you keep following this schedule, you should be able to witness some of the best changes and this will give you the right direction towards having a solid body. If you still need some help, here are some of the exercises which will help you master the art of how to get bigger.

Here is a sample video on Dips:

  • Bent over rows

So, feel free to use the type of exercise, which suits you best, and the actual amount that is ideal for you as well. You are free to pick your own workouts and no matter what you do, the bottom-line remains the fact that you are sure to benefit from these benefits.

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It is not easy to bulk up, but when you are following the right points and you are sure that your approach is systematic and methodical, you should be able to make the most out of your goals. Follow the key points and stick to it. Be mindful of the calories, as this is what matters the most in the end.

-Terry Asher

The Batman Bodyweight Workout

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Who here hasn’t seen ‘The Dark Knight Rises’? I mean, it is such a good movie and if you are one of those people who haven’t seen the movie, trust me dude, you need to grab a protein bar and watch it right away.

I am still experiencing a small hangover of the last movie in the batman trilogy and here I am writing down an article for the same. I seriously want to blog about it because who lets such a phenomenal thing slip away, I mean Batman. So, if you loved badass batman, here is your chance to relive those glorious days of batman all over again.

Bruce Wayne of batman remains one of my favorite superheroes because he is a normal guy. He didn’t get bitten by any insect; neither is he an alien nor a mutant. He didn’t have to go through any rigorous and miraculous experiment for the sake of attaining the power and this made me realize that I too could become my own superhero if I wanted to be, so can anyone for that matter.

No doubt, he did spend insane amount of money on his equipment, but that doesn’tmakes him any less human. So, he kept pushing himself further and further again until he became what he was looking to be. So, here I am going to teach you how you can have the kind of body which Bruce Wayne so effortlessly had. What’s even more exciting is that you will not even have to pick a single weight; you can get all with a beginner body weight workout.

The Strength Of Wayne

If you have seen The Dark Knight Rises, which I am sure you have, you must recall the part where Wayne ends in prison. There was absolutely no hope of him to break free and all that was to be done was to simply sit back and watch how slowly his city came down and splattered into pieces.

So, what essentially needed to be done to bring about a change of situation? He exercised; even in the tiny confines of the prison cell; he pushed his body and pushed it a little more until he could eventually escaped of course.

So, despite being locked in the prison, he started working on his body and gave a push to the kind of power and stamina that he had inside. He further pushed the agility he had and soon enough he was ready to kick some serious ass because he had raw power. If he could do it inside a prison cell, you can definitely do the same at your home at the very least.


The Dark Knight Workout

Now is the time for you to start your batman training and that too without the application of weights. I have this workout for you which will help you out; however, the level of this workout is advanced and this is why I would request you to be sure that you are doing your bit to get your body trained and check out beginners workout plan. Try a little exercise on your own and make sure that your body is ready and when it is so, you can make the most out of these workout sessions.

The Intro Video

First thing which you need to know is that you must pick an exercise that suits your own fitness level. We are all programmed to work differently and it is important to pick such an exercise that seems to be a befitting choice.

The video has been made to cater to one and all. If suppose, you stumble upon a segment which you really do not know how to carry; you can always substitute it with an exercise that you are familiar with. Upon doing so, it is going to help you make the most out of this batman training.

Here’s a great video from Nerd Fitness that gives you, step by step instructions.


1st Day:

Upon the 1st day of your workout session, you can carry out the following exercises.

  • Squat jump
  • Push ups
  • Push up with headstand
  • Pull ups
  • Handstand

These are the exercises which you need to follow. However, once again when you are carrying out this batman workout training, you need to be sure that you do keep your own body levels and stamina in check. While the main aim is to be sure that you are pushing your body a little further and trying to improve your own score, but at the end of the day, do not end up straining your muscles more than what they can handle.

Workout For Day 2

Following are the exercises that are suitable for the second day of your workout

  • A full jump spanning 180 degrees.
  • Front level followed by back lever
  • Planche

Another thing to be noted is that the moment you can excel at a level, your next aim should be to try going up another level more and finally mastering the complete workout diligently.

You should not be in a rush to complete the workout session too quickly because being extremely fast with the workout is not the way to derive highest benefits. On the contrary, it is one of the befitting recipes for inviting injuries and thereby having a setback. You need to be sure that you are focusing on good form and then perform the reps diligently and meticulously. When you give ample time to perfect the exercise moves, you will be able to master them in the right manner and this will improve the amount of strength your body shall have.

There are a few tips and important points which you need to be mindful of and they are as follows.

  • Never carry out more than 5 reps for any movement when you are doing 3 sets of the whole workout.
  • When you are working upon these exercises, you should perform holds for nearly 5 to 8 seconds every set.
  • You should make it a point to perform all the set of one single exercise completely. Only after you have done so, you should move to the next set of exercises. This is the right method of approach and will allow your body to extract the highest advantage. Do not be complacent about this method as it can lead to problems otherwise.
  • When you are performing the workouts, do not burn your body every day. You should ideally have one day of rest in between the batman workout sessions. The reason is that your muscles actually build during the rest period. If you continuously train your body every single day, you will not give your muscles the time to develop and this is going to be detrimental. The time during which your muscles relax is actually the time when your muscles are going to build and will help you gain strength and power as well.

While these workout sessions are definitely going to be of help to you, there are other things you have to keep in mind. You can also add sprints or even interval training and other exercises, if you want to. These will help in building your stamina and can actually aid you in ways more than one.


The Sample Workouts

Now, let us get started with some simple dark knight workouts which will help you look badass like the batman.

The Beginner Session

On day 1, you can carry out the following workout regime.

  • Rolling squat jumps (tuck up style)
  • Push ups (side to side)
  • Push ups in the form of modified headstands
  • Jump pull up using tuck
  • Handstands against the wall

These are the set of exercises with which you will be beginning your workout. No doubt, you have the option of trying out something different as well.

On day 2, you can follow these exercises.

  • Jump turns spanning 180 degrees.
  • Tuck front lever hold
  • Tuck back lever hold
  • Low frog hold

When you are done with the exercises for these two days, you will now be all set to take things ahead. We will now deal with some advance batman training sessions which will help you pump even more strength on your body.

Advanced Workout Day 1

On the first day of your advanced workout sessions, you need to carry out the following exercises.

  • Rolling single leg tuck up jumps
  • Exploding push ups
  • Headstand push ups
  • Ice cream makers
  • Headstands which are free-standing

These are the main exercises which you should do on the starting day when you are looking to push up your strength and stamina of the body. At the same time, you need to be mindful of your body stamina as well. One of the key points which you need to bear in mind is to be sure that you should keep trying, testing and defying your limits as much as you can. You have to defy your limits as much as you can. We are not asking you to burn your body and strain it to an extent that it will need time to recover from the pain and trouble. However, you should keep a record of your own performance and then move your focus to improving the output every day. Your aim should be to improve the results and this is one of the best ways of getting the right benefits out of dark knight workout training. If you are finding it hard to continue with it, you can always fall back on batman. If Bruce Wayne did it inside the prison cell, you can definitely succeed too.

Day 2 Exercising Regime

On your second day, you can use the following exercises.

  • Single leg jump spanning 180 degrees
  • Front level hold
  • Back lever hold
  • Floating frog hold


Stronger Without Weights

Gone are the days when all the bodyweight training involved lifting of weights. If you are tired of hitting the gym or even if your schedule doesn’t permits you to find ample time to head to a gym, you can still lose weight and get a chiseled body without weights as well.

I am a living example of how you could look decent without as much as lifting a single weight. I not only revved up my stamina and have decent muscles, but at the same time, I also made sure that I lost extra body fat with a simple diet plan . I do not feel the need to hit a gym every day because I like to mix it up and confuse my body at times.

To be very frank, all you need is the right kind of will and the determination to have a great body and the results are sure to follow. I dug up all the details and the workouts I needed to implement. You don’t even have to do that. I have served all the points right in front of you; now don’t be a wet noodle and go out and accomplish your goals. All you need to do is be sure that you are following what I asked you to do.

All it takes is the right and systematic execution of the steps and soon you will look at your reflection in the mirror and say, “Holy shit, I look so completely awesome this whole working out thing is not that bad.”

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So, why let your awesomeness wait? Come on; explore what your body can do? Your body is wonderful and full of tremendous power. All you need to do is follow the points and don’t give up. Dude, you might feel sore and your body may hurt, but try it until you too can look like Bruce Wayne. That man is the real superhero for me. He did what none other superheroes could. He was a human and still a superhero, as I like to say to my friends “he’s the man”.

-Terry Asher

Carb Backloading Diet Plan for Fat Loss

Urban Life. (9)

Does carb back loading really work? We explore….

Diets are generally thought of with a bit of hesitation or preparation for hard work, dedication and doing without foods that you might enjoy eating.  Counting calories or counting carbohydrates – no matter what diet you choose, to burn fat usually requires you to focus on specific types of food and eliminate others.  This is one of the main reasons that most diets fail. Who wants to give up their favorite foods?  Surely there’s another way. There is actually a way to biohack your body’s metabolism in a way that increases fat metabolism, keeps you healthy and allows you to lose more weight than a traditional “simple weight loss diet“.

Most diets focus on including the main food groups and eliminating the consumption of large amounts of carbohydrates, especially sugar, and starches.  Eating foods that are high in carbohydrates causes specific chemical reactions in the body. First, your blood sugar will spike.  This then triggers the release of insulin into the bloodstream that your body uses to decrease your blood sugar level.  Unless you’ve just finished a training cycle, the insulin will likely store the calories from the carbohydrates directly as fat stores.

Carb Backloading And Tricking Your Body

The secret is to “trick” your body’s metabolism by learning how to backload carbohydrates.  Simply put, your body will react initially to any low-carb diet by first melting away water weight, but the fast weight loss will begin to slow down.  This is where most dieters lose their motivation and break the diet.  Your body has adjusted to the low amount of carbohydrates in a survival mode to sustain your weight assuming that this is now the normal amount of carbohydrates that you will be consuming. Even reprogramming your body like this can be even more efficient than a simple weight loss meal plan.

The most popular method of carb back loading involves starving your body from carb intake for approximately ten days and adding in a beginner workout routine.  You have to be dedicated and completely regimented during the first ten days in order to achieve maximum success.  The first ten days is a period during which you will prime your body so it begins to chew away at the fat stores in your body for energy rather than waiting for carbohydrates.  Because of the deprivation of what the body normally recognizes as fuel, it will reprogram itself – extend some props to the process of evolution!

For the first ten days, you must follow an extremely low carbohydrate diet – no more than 25-30 grams per day.  One piece of fruit can easily contain 30 grams of carbohydrate!  Your diet will be high in fat but low in carbohydrates – as much meat, cheese, eggs, and other high fat, low carb foods as you can – and lots of water – at least a gallon each day.  This is the most difficult part of the diet and will require you to be prepared and ready to make the sacrifice.  You won’t regret it.  When you feel hungry, grill a steak in butter or whip up a quick egg salad.  Contrary to popular belief, the cholesterol in eggs won’t adversely affect you at all – it’s actually critical for testosterone production!

On the tenth day, plan for a complete reversal. Your body is probably famished at this point, but it is programming to eat fat stores instead of carbohydrates at this point because there haven’t been any!  This is your night to feast on anything that you want, as much as you want (although I would highly recommend eating the top 10 muscle building foods versus process food).  In fact, the more carbohydrates that you eat the better – your body will recognize it immediately and begin to refill the carbohydrate stores in your body to prepare for the next “fasting” period.   Plan your Carb Night so you maximize the time with your favorite foods.  This isn’t the time to go shopping – have it ready!  This is your time to “re-carb.”

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Carb Backloading Diet Plan And Bodyweight

Consider your own bodyweight when planning how much protein you need on the low-carb days and how many carbs you want to replace on Carb Night.  The general premise is 1 g of protein for each pound of bodyweight each day.  Your body and mind will appreciate this break from the strictly disciplined period you just went through.  Enjoy it as fully as you want.  There is no limit.  And, studies show that your body is programmed in a way that will make it virtually impossible to go from skinny to muscular or put on weight on this one evening. Since you have reprogrammed your body to expect only foods that are high in fat, the body is a machine of magnificent capabilities.

Your body’s goal is to thrive in whatever environment is present out of necessity (our ancestors may have gone through months at a time during cold winters when there weren’t fruits or vegetables and all they had to live on was protein.) Try to time your Carb Night on a day when you have a good gym workouts session as well to maximize the total effects of fat loss possible.  Some trainers recommend carb-loading on an afternoon after you’ve completed a heavy training session for maximum fat burning effects.

Beginning next day, restart your fat burning engine by going back on the 30 gram carb diet again.  But, from this point on, you only eat low carb for six and a half days.  On the seventh day each week, continue to enjoy a four to six-hour long hiatus from dieting by indulging in the foods that you love that are especially high in carbohydrates.  By manipulating your body’s metabolism and understanding how to provide fuel and energy sources from fat stores instead of carb stores, your fat loss will increase dramatically.

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Carb Backloading Results

In no time, your body will look ripped and tone, you will feel healthy and energized and you won’t feel deprived at all.  And, once you reach the goal where you want to remain, add one more Carb Night each week in the middle of the week and you will learn this is even better than other “easy diets“.  This strategy will help maintain your weight while staying lean & tone, and using whatever stores are available for energy.

If you’re in need of a fully custom diet plan or workout plan, let’s schedule a free strategy call with me via Skype

Guest Blogger

Kusha Karvandi

Learn The Art Of Getting Back In Shape

Urban Life. (8)

Getting back in shape it’s your time… today!

Has it ever happened to you that you woke up, saw yourself in the mirror and cursed at yourself because this is not how you wished to end up? This actually happened to me one when I was a sophomore in high school. Regardless of how you look, you have the power to say that this is not how your story is going to end. However, you need to know how you can make a difference and for that to happen, you’re going to need some advice and guidance. (Did you hear all those drum rolls?)

Before I talk to you about the best way to get in shape, I need you to know that it is perfectly all right to be disproportionate. Each one of us has been there at some point in time. You do not have to worry about it. Even if you have tried a hundred different formulas and none of them has worked, it doesn’t spell failure. All I want from you is the fire to get in shape and you will be able to get the kind of figure a lot of people wish for.

Some of you might have searched extensively on the internet, tried the endless combinations and then gave up because none of it really works. Well, all I can tell you is that you have now come to the right place. By the time you are done with this article, you will know how to get in shape.

Get In Shape And Get Yourself Together

Now, don’t blame me for going all philosophical on you, but seriously if your life seems to be one big mess at the moment; it is time for you to sort the mess. You have to get your life in order and we will begin cleaning the mess by working on your body.

So, let us once again start from where you left off. There must be a time when you were desperate for getting back in shape and you were prepared to move the universe (which you didn’t) and then ended up cursing at everything altogether. That didn’t work and you’re still very disproportionate and you are left questioning if all those “getting fit” techniques work at all.

Well, let me tell you something; some do, but only the right ones. So, here I am; all set to begin the ground work and I will take you through the best lessons and you will be all prepared to look like a star.

Do not be insane to try the same methods which never worked last time. If it didn’t work the last time, nothing is going to happen this time. So, I will take you through the best way to get in shape.

When you want to clinch any of your goals, you will need three main things to succeed and they are as follows.

  • Education: you need to be aware of the ways you can get in shape.
  • Inspiration: you need to have the fire to stay in shape.
  • Support: many a times, you will need the right support to stay in shape.

When you can have a blend of these three factors, you will be able to clinch your goals.

·     Getting Fit With Education

  1. Make a resolution

When you have made a resolution, you have to be sure that you stick to it. Make sure that you set down the right goals which you can follow meticulously. You need to plan thoroughly before you put the goals into practice. It is best advised to set a new goal every month as this way you will always keep moving forward.

There are some tips you can follow while setting goals.

  • Try and be extremely specific when making goals and write them down along with the steps you need to implement to clinch them.
  • When you want to make new habits, do every possible thing to incorporate them in your calendar. You can set your alarm and do likewise.
  • You need to be patient because things are going to take time and you will have to wait and watch. It is foolish to expect results overnight.
  1. Identify your weakness

When you tried to get in shape the last time and failed miserably, there has to be a reason for the same. Often we fail to see but there are reasons and causes which lead to failure. When you are learning the art of getting back in shape, you have to be sure that you are aware of what your weak points are. When you do so, it will be easier for you to get in the right groove and then start your exercise plan.

  1. Clean your diet

Whether you trust me or not, 80 percent of your success is going to depend upon the diet you have. If you keep munching those Twinkies, you are never going to get in shape, regardless of what I or any other person tells you. So, you will have to say goodbye to some food and you need to be sure that you are curbing the calories you are consuming. You can always fall back on Paleo diet as some have found pretty good results with this.

Some people believe that healthy eating is going to be costly on your wallet, but it is not so. When you plan the food you eat and you are making the right choice of your diet, you can stay healthy, eat healthy and keep your budget in check as well. So, make sure that you are cooking your own meal rather than buying food because it will save money and be health-friendly too. If you feel like diets are overwhelming in general you can check out a more simple diet plan and just learn the basics about eating healthy.


  1. Find a fun activity

You have to find one such activity which you like to engage in. If you love running, choose that. If you have a zest for lifting weights, you can do that too. However, make sure that whatever you are doing, you enjoy doing it. This will give you the fire to keep on doing it day in and day out. You need to really enjoy the activity which you are doing as this is the only way when you will be able to benefit the most from your workouts.

As per our genetic framework, we are all designed to be active. If you love to have a sedentary lifestyle, you need to try something which can help you stay active. So, it is best advised to join some kind of sports classes and then make sure that you stick to it.

So, the bottom-line remains that you need to be sure that your diet comprises the most significant part. You have to be sure that you do not compromise on your diet and then at the same time, you should exercise to have a strong body. When you are exercising regularly you will be able to infuse the right strength in your muscles and this will help in improving your body and infusing the stamina inside your body too. There are plenty of workout plans for men to build muscle and women alike.

When you are carrying out exercises, you may need specific instructions for different ones like running, squats, pushups and even weight lifting routines for men and women. I have carried out a series of articles upon the exercises which you need to do and the detailed instructions of how you should do it. You can go through the same to get some kind of idea regarding it.

I also have premium guides which will take you through the different steps in elaborate details. These are sure to work because there are innumerable people who have managed to get in shape by choosing it. You can also design your own workout as well. You can also look at gym routine for beginners and get a good idea where to start your new journey.

  1. Put it together

So, if it all comes down to the steps you need to follow, here are the details you must keep in mind.

  • Determine the key goals which you want to conquer.
  • Find out the reasons because of which you failed in the past and how you can avoid it in future.
  • Make sure to find an easy to follow diet plan you can diligently follow and the one that works for you.
  • Make sure to find an activity, which you love to indulge in.

·     How to Get In Shape Fast With Some Inspiration

You have to ask yourself as to why you are pursuing the task of getting in shape. There has to be a good reason for doing so. There can be a hundred different reasons it really doesn’t matter. Some of us want to get in shape because we have a co-worker to impress or others may wish to win a bet, or even look like Ryan Reynolds. Regardless of what the reason is, you need to be sure that you are dedicated enough for the same. Write down the reason in your bedroom or wherever you stay the most and then be fired to achieve it.

The reason needs to be strong enough to give you the push to keep on working harder. If you are looking for inspiration, you can always read the different success stories that are available on the internet. If you are not the kind who spends time reading success stories, you can still fall back on other journals and exercise magazines and details as well. There are endless sources which you will find and make sure to tap the most out of it.


·      Support

Last but not the least; you will need the right kind of support. You may take a lot of pleasure in having a solo army, but we all need some kind of support to fall back on when things don’t work our way.

One of the best ways to getting back in shape is announcing your goals in public or even on social media such as Facebook or Instagram. When you tell others about your goals, you will be more dedicated to achieving it. People feel as if they are being held accountable when friends and acquaintances always keep asking about it.

Further, if it is possible, try and enter into a challenge with someone. When you have put a little money on the line, you are going to try even harder trust me. So, if you want to really put yourself on the line, you will have to be sure that you are engaging in a challenge, a healthy one though.

You can always build your own beginner bodyweight workout and even do them at home. Also, try and bond with similar minded people and they will always keep you going. When everyone in your group is a fitness freak, you will turn into one too.

Try and find a workout buddy, you will be surprised at how much it helps you and of course reading our top fitness blogs. Having found your perfect match is going to reap a lot of dividends as you will learn a lot about exercises. Staying dedicated and focused can be an issue for many. When you have a workout buddy with you, you will always have someone to do the exercise with. This not only keeps a competitive spirit inside you but at the same time, you will be able to get healthy company too.

However, what happens if you have no one to fall back on and you’re the only guy who is out of shape in your whole group? Do not have to worry or fret. We are here to sort it all for you.

You can always fall back on our support team for help. When you are following what we have explained above, it is going to give you the right kind of direction to follow. When you are learning how to get fit, you will have all these points to implement. Every single point is important and those who have managed to keep it in mind are sure to improve their physical appearance.

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So, what are you waiting for? Understand these changes and start right away. If you keep postponing things for tomorrow, it will never come. Start today and write your very own fitness journal because you deserve to stay fit and healthy forever.

-Terry Asher