Drinking a cup or two of green tea a day can help speed your metabolism, helping you burn more calories throughout the day. As a result, green tea is often a wonderful supplement to your diet that can help keep your energy levels up while at the same time give you a little extra in your fight with fat loss.

Green tea has been a staple of Asian cultures since we’ve kept track…well, of whether it was being brewed. However, only recently has it seen a large influx over in the West. Green tea has many amazing benefits, such as anti-cancer, anti-viral, and most notably high anti-oxidant content. However, for the focus of this quick tip we’ll concentrate on how it can help you stay lean or shed off the pounds.

Green tea is rich in a particular plant-based substance (polyphenol) called a catechin. In a variety of studies it has been linked to weight loss reduction, and perhaps more importantly, body fat reduction (we don’t want any muscle going to waste!). The overall thermogenic increase isn’t substantial (80-90 calories), but we’ll take what we can get. If we drink a serving or two of green tea a day, those extra calories burned will start adding up over time. Why not take advantage of that extra fat loss boost with green tea?

Next time you’re at the market, consider adding this to your shopping list. There’s decaff available for those who don’t want the caffeine naturally found in tea. Whether you fill up a pitcher and drink it throughout the day, or sip a cup freshly made before you head out, it’ll help give a slight boost to that metabolism so it can work a little faster, while you take care of business. There’s also green tea pills available, if you’re not fond of drinking green tea. Either way, it really is a waste not to add it to your diet if you’re looking to shed off the pounds. For more nutrition facts, check out our interview with Alan Aragon. Good Luck!

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Warming up:

1) Increases blood flow into the muscles – enhanced circulation and an increased muscle temperature (due to the greater blood flow) allows for better performance. The increased temperature increases the rate of muscle work (contraction/relaxation), allowing the muscle to be more efficient (therefore, you’ll get more use out of it as you’re doing the movement). If you’re ready to go heavy in order to accomplish muscle fatigue, you’ll certainly get a rep or two more out of your set if you begin when you’ve already warmed up and increased circulation to the muscle group you’re targeting. If you try to go heavy before you get that blood pumping, well…let’s just say it’s almost guaranteed you won’t be getting the greatest performance. Compare it to moving your broken car manually, it’s hardest when it’s stationary or moving very slowly, and it becomes easier and more effective once it’s in full motion. Substitute the car for your body and the motion for your blood flow, it’s pretty simple!

2) Allows for Mental Readiness – if you’ve ever had a successful workout, you’ll agree that mental strength is just as important as physical strength. Warming up for gym allows you to mentally prepare for the tough session ahead, and with mental alertness and preparedness comes better focus and improved form on your sets. For more on being able to enhance training check out our article on the Mind Muscle Connection.

3) Prevents Injury – perhaps the greatest no-brainer, but it’s easy to see how getting the muscles prepared by increasing blood flow prior to your strong sets will prevent injury. Stone-cold muscles being subjected to extremely heavy stress (a heavy set) right off the bat are more likely to get injured. Think about it, your tendons, joints, and muscles are all in need of proper stimulation to get themselves into the optimal zone for performance (as explained in point 1), without this stimulation, you’re practically asking for some type of problem.

A good way of warming up for gym prior to hitting the weights hard is to simply start with the first exercise you expected to do that day, and grabbing a light weight (40-50% max of what you regularly do). Do 12-20 reps with slow and controlled form, and get the blood flowing. If you feel that wasn’t enough, do another set. Then proceed to doing your particular exercise. Remember, this doesn’t take long, but it goes a long way towards making sure you’re injury free and getting the most out of your workouts. Good Luck!

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Here’s how to do it:

Sit yourself where you do lat pull downs, with the regular long bar just like if you were to do wide-grip pull downs. Grab the bar with your palms facing towards you, as if you were about to do close-grip pull downs (hopefully I’m not confusing you, just trying to create a mental picture). With your arms extended holding the bar, bend your elbows just slightly enough so that they are around ear-level and keep them steady as you use your biceps to curl the weight behind your head. Do not straighten your arms after each rep, try to go as straight as possible without actually straightening your arms and taking tension off of the biceps (in other words, don’t “lock out”). Use your Mind Muscle Connection to keep those elbows in one place as you curl the weight. You won’t be doing much weight, I’ll promise you that. However, the exercise will leave your biceps feeling insane. I promise.

As long as you keep the biceps under constant tension as you do each rep, you’ll feel the stretch and the blood rushing in. What’s great about this exercise is that you have absolutely no ability to use any other muscle to aid your biceps, if you do the exercise correctly. It is literally bicep-exclusive. On how many exercises can you truly say that? Add this to your workout routine and if you keep at it and eat right, the results will come. This exercise is truly a hidden gem, you’ll thank me later. Similarly, you might be interested in our How To Get Bigger Arms article, Good luck!

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You’ve heard this, apparently it’s the holy grail of what not to do when you’re attempting to achieve results in the gym. Although it certainly won’t aid you in your quest quite like some grilled chicken can, it also doesn’t have to hurt you. Ah, bet you didn’t know that! Before you get overly-ecstatic, that doesn’t mean you can go binging every night and expect to upkeep a great physique, I think that’s obvious. However, for those that like to enjoy the night-life or anybody going out to get some drinks for an occasion, I’m here to tell you that alcohol doesn’t have to be your worst nightmare. Alcohol and Fitness don’t necessarily have to be polar opposites, as long as you are smart about it.

To re-hash the basic principle of whether one puts on weight or loses it, we need to understand that what truly matters is Calories In vs. Calories Out. Each person has a maintenance calorie amount that they require per day in order to stay at the weight they currently are, which means that that is the amount of calories required by their bodies to maintain them in their current state. As the principle suggests, the transformation of your body revolves around whether more calories come in, or out of your body. If the former, you’ll put on weight. If the latter, you’ll lose weight. Now keep in mind, over here we’re focused on fat loss if under maintenance and muscle gain if over, not simple weight fluctuations (Lose Weight vs. Lose Fat)! With that said, alcohol is evil in the sense that it is nothing but empty calories. Furthermore, it is higher than carbohydrates and protein (which are 4 calories per gram) and only lower than fat (which is 9 calories per gram) coming in at 7 calories per gram.

You can imagine that over the span of a few beers (which usually range from 100-160 calories) or shots (a bit less), things can get out of hand. This is where the main problem between Alcohol and Fitness lies, as alcohol can easily tally you way over your caloric expenditure for the day. Even for those going out one time a week, knocking in over a thousand calories from alcohol over the span of an evening will wind up harming your goals. Add in the fact that you are usually drinking mixed drinks or having chasers, the prospects only worsen. Fortunately, understanding how all of this functions can help in dealing with the caloric problems arising from the consumption of alcohol.

Since we’re dealing with total calories for the day, you can counter-act the expected extra calories from alcohol and either negate them fully or lower the overall damage for the day with a combination of dieting throughout the day and being smart when drinking. So, let’s make a bit of alcohol and fitness work. The day of:

1) Cut carbs for the day, and up your protein intake – carbohydrates are usually the easiest to cut out, having eggs solo for breakfast is a good start. Overload on veggies throughout the day as you take in some boiled/grilled meats. Your diet for the day should be stale, but it’ll be worth it. It’s not hard to avoid bread, pasta, rice, and even potatoes for the day. Meat and veggies should be your staples, with eggs, peanut butter, cottage cheese, almonds, also good additions. This will ensure you keep your overall calories down, yet feed your body right. Since you’ll be eating humble all day, your last meal before going out should be relatively bigger compared to the others (unless you’re down to get drunk extra quick).

2) If you have protein powder, create a shake before going out - leave it in the fridge or somewhere in your room. This serves a dual purpose. Upon your return from a night out, you want to always prevent a hangover by drinking a decent amount of water. You also want to get some protein in so your body has something good to work with overnight. Two birds with one stone here, this is a must.

3) Hard-Liquor beats Beer – shots are usually about half as caloric as beer, so if you wind up going out it wouldn’t be a bad idea to stick with hard-liquor. Even if you get drinks, you’re better off as long as you stick with diet drink variations (discussed more below).

4) Avoid regular soda/juice – if you’re going to get a mixed drink, stick with diet. If you’re going to get chasers, same deal. Diet is the way to go. Keep in mind you’ll be extra-dehydrated, so make sure you’re getting water in when you come home (again, shows the importance of point #2 above). Small thing to remember for big rewards. Those sugary juices and sodas can potentially cut your caloric intake in half.

5) Avoid drunk munchies – easier said than done, and this rule is food-based but alcohol-induced so I threw it in here. If you do wind up having something, well…thanks to following the rules above, it could’ve been much worse!

Overall simple points, but they are integral to your overall success of mixing alcohol and fitness together. You don’t want your hard work being impeded for no reason, yet you also don’t want to lose out on night life (if you’re into that). The two are certainly not brothers, but they are not worst enemies either. You just have to make sure you stick to the calories in vs. calories out principle, and be smart the day of your event. Furthermore, if you know you are really going to go at it that night, it’s important that you regulate that day diet well. For someone going out for a casual drink or two, their diet certainly won’t have to be as strict and low during the day as for someone who is fully attempting to not remember the night. The more you expect to drink, the stricter your diet during the day should be. Cut calories accordingly. Also, do not try to outsmart the system and starve yourself during the day or survive on a protein shake or two. Sorry, things don’t work that way. You are only hurting yourself by punishing your body instead of preparing it for the night. Good luck!

*As a tip, here’s some estimated calories for popular drinks:

Shot – 50-70 calories (gin, whiskey, tequila, vodka, rum)

Regular Beer – 150 calories

Light Beer – 110 calories

Red or White Wine – 80 calories (standard 4.2 ounce wine glass)

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Shoulder Holds:

Depending on how you incorporate it, this might be one of the best shoulder exercises available. The task is simple, and the name of the exercise speaks for itself. You have to slap on some weight on a bar, lift it to near lock out (or lock out), and hold the weight for a designated period of time. This shoulder exercise is most often done on the smith-machine, as a pair of dumbbells or a free barbell is unwieldy and creates safety hazards when attempting to go to failure.

The point of shoulder holds is to hold the weight on the bar until your shoulders feel like they are going to give out, and then set the bar back on the pins. If you were to use dumbbells or a free barbell, you can imagine the problems that may arise when you’re attempting to hold the weight until you can’t anymore, and then have to try and worry about setting the bar or dumbbells down without just letting go and letting everything clank on the floor. Therefore, having the safety of the smith-machine allows you to go to your limit with shoulder holds without worrying about any of these problems. Although the smith-machine often gets a bad rep because of the limited range of motion that it allows (Machines v. Free Weights), for shoulder holds this problem is irrelevant because this exercise does not have a range of motion that can be impacted by the rigidity of the smith machine.

All you are required to do is to lift the weight, hold it for as long as you can, and when you’re about to give up, set the bar back. Although it may not seem like it to some, give shoulder holds a try as a finishing exercise at the end of your shoulder workouts. Once you do a solid 3 sets (holding anywhere from 30 seconds to a minute, depending on the weight you choose to use), you will not be able to lift your arms. Your shoulders will be fried.

Many people forget that the most important objective when entering the gym on any given day is to punish your muscle group to the point of muscle fatigue, and although shoulder holds do not seem like the traditional way of doing so, they help accomplish this purpose by taxing your shoulders in a specific way. Muscle fatigue can be reached in many different ways, but an integral component is using that muscle to its limit through the concept of constant tension. With shoulder holds, your shoulders are under constant tension until they reach failure. Instead of reps, your unit of measure is time. The principal is the same.

For a variation on this shoulder exercise, you can also incorporate holds in between your reps, or at the end of a set. In other words, you can choose to do a set of reps, and hold the weight with your shoulders for a designated period of time in between each rep, or you could do a set of reps and finish your set by holding until failure. Get creative, but no matter what you do, make sure you use your Mind Muscle Connection and focus on using your shoulders to hold the weight. As often is the case during shoulder exercises, people focus on simply moving the weight and let their triceps take over. During shoulder holds, the problem is no different. If you let your triceps focus on holding the weight, it is your triceps that will give out first at the expense of taxing your shoulders. Keep your focus on your shoulder muscles during this exercise, and watch them grow.

As a tip, some people may prefer locking out while others may wish to stop just short of lock out. This depends on your ability to take your triceps out of the movement. If locking out allows you to roll your shoulders back and let the weight “sit” on them, that’s the better alternative. Conversely, you can stop short of lock out and allow the weight to rest on your shoulders as well (although for many, the triceps may play an unnecessarily larger role here). It’s up to you to figure out what feels best, as long as your shoulders do the work. Good Luck!

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If you’re hoping to find a great source of protein with a limited amount of calories, the first thing that has to go is the flavor. Yes, it’s all about the plain taste. Most yogurts, including Greek yogurts, quickly go down the drain nutritionally when flavor is added to the equation. If you compare the difference in the nutritional content of a plain yogurt and its flavored counterpart, you quickly notice the tradeoff is just not worth it. The main culprit that flavor brings along with it is the sugar. As a result, many flavored yogurts, advertised as healthy snacks, are actually more akin to candy bars. What good is enjoying a yogurt when more than a third of its calories are sugar? The situation is worsened by the fact that most flavored yogurts, particularly Greek yogurts, not only up the calories in comparison to their plain counterparts but also wind up having a lower amount of grams of protein per serving. This is a no go, at least if you’re trying to get the best bang for your buck. As tasty as flavored yogurt may be, it’s important to keep in mind what you’re losing in nutritional content and opt for the plain flavor. After all, you can always add your own flavoring by adding almonds, berries, or anything similar to keep things tastier.

Although Chobani is arguably the most popular brand of Greek yogurt, Fage is its equal and extremely underrated twin. Both plain versions share the title spot among Greek yogurts due to their fantastic protein to calorie ratios. The difference between the two really only comes down to taste, with each having a different taste and consistency. Chobani’s non-fat plain Greek yogurt contains only 140 calories and a whopping 23g of protein in an 8oz serving. Fage’s 0% fat counterpart contains only 100 calories and 18g of protein in a 6oz serving. Considering a 10calories to 1 gram of protein ratio is fantastic, those statistics on both Greek yogurts speak for themselves. To top it off, Fage also has a 2% low fat version that’s 150 calories and 20g of protein in a 7oz serving. The ratio is a little lower, but still great, especially for those needing the extra calories for building muscle. If you want to keep things fresh, these two Greek yogurts should be a staple in your diet. Opt for the plain versions, and enjoy the protein punch!

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Fats are a hidden gem that can also provide you with the energy you need to hit the gym at maximum intensity. If they’re in charge of testosterone, they have to be good for something, right? They’re hardly discussed, however, mainly due to the wars waged by the media on fats over the past decades (which are largely untrue). Then again, things tend to be overshadowed when they’re made to be the scapegoat for a powerful conglomerate, but to brush up on some of the important facts about fats, check out Good Fats – Bad Fats .

Some people already use them as a great source of energy [Keto]. Those who follow the fat loss diet that tries to lower carbohydrate intake next to zero rely on fats as their primary energy source. Since they’re lowering their total caloric intakes in hopes of losing fat, their energy levels may not be an ideal way to test the true validity of fats as a pre-workout meal, but it certainly helps prove the point. There is no better way to know, however, than to try it yourself.

Even if you only give it a go for a workout or two, it’s worth a shot because you never know what the results may be. Perhaps you respond better to fats than carbohydrates as an energy source, but you’ve been using the latter without acknowledging the former? That’s the possibility this article is attempting to test! As they say, different strokes for different folks. You may be a fat-responder, you may be a carbohydrate-responder (in terms of which one is most effective), it’s up to you to find out what works best for a pre-workout meal. Good Luck!

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Although peanut butter is calorie-dense, it should be a very useful staple of any fitness-oriented individual. Not only are the nutritional benefits important, but also the flexibility that comes with its consumption. It can play a variety of roles, depending on your own personal fitness objectives.

1) Peanut Butter is satiating – it might not be oatmeal, but a serving or two of peanut butter will help you keep satiated for longer. It might sound crazy, especially since we’re talking about a few teaspoons, but imagine adding that serving size to some whole wheat bread. The combination of the peanut butter with the complex carbohydrates of whole wheat can do a lot for those looking to keep their overall caloric intake on the lower side of the spectrum. Peanut butter might have a decent dose of calories, but when you factor in the fact you probably won’t be requiring any snacking and are more likely to have a longer period of time elapse before eating again (and not over-eating as a result because of forcibly limiting yourself), you’ve got a good bargain.

2) Peanut Butter packs a caloric punch – running with the theme of flexibility, peanut butter can help those looking to put on some size by giving them a cheap source of quality calories. Where else are you going to get 100+ calories from a serving you can eat in one swoop? To add, peanut butter’s good fats and decent protein amount per serving provide you with solid nutritional value.

3) Peanut Butter + Nutrients/Vitamins/Minerals? – if you’re going to get some nice calories in, they might as well be giving you something you need, right? Besides the solid fats and protein, peanut butter has a decent amount of fiber, folate, Vitamin E, and magnesium.

Another great benefit of peanut butter is the fact it can be used to slow the digestion of protein. Due to its high amount of fats (which are slow-digesting), grabbing a night-time protein shake and throwing in a serving of peanut butter into the mix will help you get a constant dose of protein into your system as you sleep (at least, extend the digestion rate for longer than it would’ve been had you not included peanut butter or any other fat-rich food). This is also a recommended option for those who expect a longer gap between meals throughout the day, as it helps keep some protein in your system for a bit longer (and as discussed earlier, the peanut butter itself will reduce cravings by providing a satiating element). Good luck!

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Many people don’t realize that with some small fine-tuning, they can accomplish looking fit in the process of losing weight, in the form of losing fat. Although going to the gym and working out is a huge plus, it’s not necessary to see some noticeable benefits when it’s all set and done. In order to understand how this process works, we need to first understand the key difference between the definitions of losing weight and losing fat. The former includes muscle mass, while the latter excludes it. Looking skinnier, yet bland, is the work of the former, while looking more fit is the work of the latter. The sole contributor to this difference is the concept of sparing muscle mass.

Now, before I continue I don’t want to get too scientific and tricky with you, so it’s best you take a look at our articles on: Calories Needed For Maintenance, and How Much Protein per Day for a better understanding and best results. However, to continue, let’s do a little background. There’s 3 major macro-nutrients that calories are made of, and they are: Fats, Protein, and Carbohydrates. In order to build muscle, or sustain it, protein intake must be high. Unfortunately, most people don’t know this, and when they drop the amount of food they eat they drop the protein as much, if not more, than the other two. Since their body does not receive enough to maintain their muscle mass, it withers away along with the fat (if they are successful in eating less calories total than they burn through activity per day). The end result is simple weight loss. (Illustrated below:)

As you can see, the individual technically looks better because he’s leaner overall, but there’s no major changes outside of that visible fact. This is where the stark contrast between fat loss and weight loss is visible. With fat loss, you not only look leaner but more defined, because whatever muscle mass you’ve preserved is more visible (whereas with weight loss, this doesn’t change). With that being said, this can easily be obtained by keeping protein intake high, and eating less carbohydrates and fats to make up for the difference. Therefore, instead of having meatballs and potatoes, a wiser choice would be having grilled chicken and broccoli. Not only will that meal have less calories, but the protein ratio in regards to the big 3 will be much higher, allowing for the sparing of muscle mass (if this is continued properly over time, yet overall calories continue being less than what you burn per day through activity – learn more in the linked articles). The end result will be fat loss, and a more fit look. (Illustrated below:)

Just a small note about the picture above: This individual clearly hit the gym hard in order to achieve his results. Do not mistake his hard work for a simple diet with a higher protein intake. However, the premise is the same. Assuming the transformation follows a direct change from left to right, he already had that muscle mass under all that fat. By stripping away the fat (and the fat only), while retaining that muscle mass, this was his result. If you’ve never hit the gym, and you don’t while you attempt to lose fat, much of your natural muscle mass can be preserved while the fat strips away, for a similar transformation on a much smaller scale.

Like I’ve stated, you don’t even need to go to the gym to see noticeable improvement in body composition when you’re trying to lose weight (hopefully after reading this, fat!), as long as you keep the protein intake high. Although it is ideal to hit the gym to keep those muscles working so that your body knows they are useful and shouldn’t be broken down, you’ll save a good portion of your muscle mass simply by keeping that protein ratio higher, since the protein will help sustain that muscle mass as its the central building block of it in the first place. Although without gym the results won’t be amazing (nowhere near those in the picture shown above, I stress this once again), they will result in a much more fit look than if you were to continue with the regular trend of losing overall weight and winding up like the first of the two pictures. If that’s all you’re looking to do, go for it. However, for such a small difference in lifestyle, simple cost/benefit shows you that losing fat trumps losing weight when you factor in the end result. So be smart about it, and start losing fat, not weight. Good luck!

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1) Start your chest day doing incline work – doesn’t always have to be the case, but I can almost guarantee that most people always stick to the same thing, bench or flat DB press first. There’s nothing wrong with that, but it’ll actually benefit you more if you hit up the incline first. Bodybuilding deals with creating an illusion, and if your upper chest is big, your whole chest will (even if it’s really not big overall) seem big. Plus, it’s the meatiest part of the chest, so more often than not if your upper chest is big, your chest as a whole should be at least pretty darn decent.

On a very related note, I see many people doing incline work with too high of an incline. We’re not working out shoulders here, and they take away much of the chest’s work if your incline is set too high. Although not absolute (you can do higher inclines if you feel it better), a good incline is around 30 degrees up from flat, no more. You’re just trying to get the chest in a slightly elevated position, but not overly so. If you’re on an adjustable bench, setting 2 or 3 should be more than enough. Again, from the article linked above, feel your chest working, try to not involve the other muscles. If you’re just doing the movement, your shoulders and triceps will come into play more than they have to.

2) Make the priority in the rep the bottom portion of the movement – this is the number 1 reason people fail to grow their chest. 9/10 times I see people going half way down, and then back up. Sure, maybe the gravity of the weights you’re using (which are probably too heavy for you, hence the half way down part) is pressing against your chest, causing it to strain and feel like it’s really pushing the weight, but it’s not. Check your ego at the door, lower the weight, and do the movement correctly. Drop the weight all the way down to your chest, feel the stretch, and come back up half way (if you want to exhaust your chest before your triceps get exhausted). Do this repeatedly so your chest is under constant tension for the whole set. The top half of the movement involves the tricep, why people go down to parallel (at best) and back up is beyond me (short of actual physical limitations, which are fine of course).

Your chest needs to be hit maximally, and it won’t be without it being used to push up the weight from the very bottom (unless you absolutely can’t limit your shoulder involvement that low, then go a bit higher till you can, and set that as your bottom). By the way, I’m not saying that going to parallel means you’re doing it wrong, it may be enough for some. For the majority, however, you have to follow physics and the natural way the muscle moves in order to get the best results, and that means using a full range of motion, or focusing on where the chest does the most work (bottom half).

The whole point of lifting weights is to get your muscles to reach fatigue, so they can repair and grow stronger for the next time. Doing weights you can’t handle, and thus going down half way, is not going to give you the optimal workout, even if you think it does. It’s basic physics, and you can’t argue with that. Next time you’re hitting up chest day, try these out and you’ll feel the difference. With time, you’ll see it too, as you increase chest size. To get an expansive look into overall chest development, also visit our Eliminating The Bird Chest article. Good Luck!

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