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The Get Ripped Diet

You’ve worked hard, lifted the weight, put in the hours, trained to exhaustion and gone back for more. Now it’s time to get ripped and shed excess fat and water weight. Maintaining those hard earned gains while getting down to a lean body fat percentage is a tricky balance of calories, exercise, supplements and hydration. Whether you’re trying to get lean for a competition or a photo shoot, or just to be the best you can be, here are some tips for getting lean, getting ripped and getting psyched about it! 4 Weeks 2 Shred You may be familiar with Kris Gethin’s 4 Weeks 2 Shred program. The same principles he uses in his trademark program are the foundation of getting ripped safely and quickly. A safe and effective strategy for getting lean includes regimented quality nutrition, consistent workouts, supplements, and rest.  Body fat percentage has a lot to do with just how ripped you can actually get. Another popular program is Men’s Fitness’ 7% Body Fat Diet. As the program states, getting to a 7% body fat state takes hard work and dedication. A body fat percentage that low may not be healthy or even achievable for some people, but the same foundational principals of quality diet, consistent training, supplements and rest can help you achieve a body that is healthy ripped muscle. Eating To Get Lean We’re way beyond eliminating processed foods here. And if you’re still eating that kind of garbage, take a lap. The best way to start any shredding diet is to determine how many calories and how much of each micronutrient (carbohydrates, proteins, fat, minerals, vitamins) you need for optimal health.  Begin by multiplying your current body weight by 12. This is the number of calories you need every day. Be honest. If you have a lot of fat to lose then do this equation using your goal weight as your current body weight. By a lot of body fat, we’re talking about 20+ pounds, not a few extra nagging pounds. Example: Current weight: 185 x 12 = 2,220 calories per day Your diet should include one gram of protein for each pound of body weight. So if you weigh 185 pounds, you need 185 grams of protein. To put this in perspective, the average size chicken breast has 43 grams of protein; an egg, 6 grams. You can do the math from here. 30% of your diet should come from healthy fats, like avocados, raw nuts, olives, salmon and tofu. Don’t skimp on the fat. It’s what will keep you fueled and satisfied and out of the snack drawer.  The rest of your diet should be carbohydrates. Choose quality, low fat carbs that will deliver a nutritional punch… Sweet potatoes, whole grains like brown rice and quinoa, whole fruits – stay away from juices which contain too much sugar and convert to fat – vegetables and legumes. Make A Plan And Stick To It Simple, right! Lean protein, good fats, quality carbs. It’s […]

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ct fletcher after surgery

What Happened to CT Fletcher After Surgery

These are just a few attributes of a man who has stared death down until death flinched and looked away. If you who do not know of CT Fletcher after surgery, then you are in for a story of an amazing man who overcame all odds and became a better man in the end. But first, let’s get a context of the story. CT Fletcher is a father of seven, husband, and Army veteran. He is also a world-class weight lifting champion with 35 years of experience. He survived open heart surgery, flat-lined three times and is the healthiest he has even been at the age of 54. What Led to CT Fletcher’s Surgery By the early 1980’s, Fletcher’s Army service was over, and he had settled back into the civilian life. While working for the United States Post Office, CT found himself working out at a local gym frequently. Simply saying that he was actively engaged in his new found passion does not begin to describe it. When someone is in the gym pushing weight seven days a week, that is not called actively engaged. It is more like enthralled! Weightlifting had become his passion. Next to his family, weightlifting was what mattered the most to him. Fast forward to the 1990’s when CT found himself eating an unhealthy diet that led to hypertension. Even though he was warned by his doctor that this diet posed a severe health risk. CT ignored him and continued eating 99 cent heart attacks in a bag at the rate of four bags at a time. In 2005, it all came to a head. His bad diet caught up with him. At the age of 46, CT Fletcher had a heart attack. Surprisingly, after dying a few times on the operating table, Fletcher somehow survived open heart surgery. However, he was not out of the woods yet. What ensued for CT Fletcher after surgery would put him through the toughest test he had yet to face in this life. He would go on to suffer long-lasting effects after the procedure. These would require many months of further hospitalization. When life knocks you down, it often kicks you too. This is exactly what happened to Fletcher after he got out of the hospital. The worst was yet to come. His road to recovery would be one of uncomfortable days and agonizing nights that seemed to never end. The Lesson of CT Fletcher After Surgery He has never been the type of person to wallow in self-pity. CT knew that he could regain what he once had. Despite his challenges, he knew he had to persevere day in and day out to achieve it again. Going from a shell of his former self to slowing regaining some signs of the champion he once was, CT could call himself a survivor. It was a long and tough road, but he was finally able to start lifting weights again. He did not have the strength to lift what he once […]

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weight loss

TDEE Calculator – Calculate Calorie Intake

Are you looking to lose weight but not really sure where to start or how to track your progress? There’s many ways to calculate calorie intake for your weight loss. Many people use a TDEE  calculator. TDEE is an acronym for Total Daily Energy Expenditure. Total Daily Energy Expenditure refers to the number of calories that your body burns in one day. If you know this parameter, you will be able to design your weight loss program more efficiently. We’re going to show you how to determine your TDEE using formulas or a TDEE calculator. A TDEE calculator can be used to easily calculate calorie intake and for various purposes like forming a weight loss plan. You can use it if you want to lose weight or maintain your weight. Although the calculation is easy, it doesn’t contain other common parameters like your daily activity level and your age. This is the reason why using a TDEE calculator may be less accurate than using another method like finding your BMR (basal metabolic rate). A TDEE calculator is very helpful, but shouldn’t be the sole way of determining your health and fitness levels. To use a TDEE calculator, you’ll first need to find out your lean body mass. You will have to check out your body fat percentage. Some scales have this feature built in when you weight yourself. You can also determine this with a simple calculation. Again, this is not an accurate representation of your health or fitness level. There are many factors that play in to determining how much weight you need to lose. Example Calculation: Let’s say that your body fat is 20%. You will need to take the body fat out to calculate the lean body mass. If your body weight is 180 pounds, the body fat is 20 percent of 180 pounds, which equals 36 pounds. Then your lean body mass is 180-36 pounds or 144 pounds. Now you will have to take the following parameters into your calculation: Weight gain = 18 – 19 calories per lb. of lean body mass. Maintenance (TDEE) = 15 – 16 calories per lb. of lean body mass. Fat loss = 12 – 13 calories per lb. of lean body mass. If you want to lose fat, you can get your TDEE as following: 13 calories multiply by 144 pounds equal to 1872 calories. This is the total number of calories you will need to consume each day. What Can I Use My TDEE For? It’s not difficult to calculate and monitor calorie intake. The hardest part of the process is knowing how you can use the number in your day-to-day life to achieve your weight goals. If you have decided to go on a calorie counting diet, then you need to determine how many calories your body needs to survive each day. After you determine how many calories you need you can get continue to figure out a nutrition plan to help you lose those extra pounds. There are so many ways you can […]

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Macro Calculator: A Must Have Tool for Health and Fitness Enthusiasts

The body requires a balance of three primary nutrients so as to function properly: protein, carbohydrates, and fats. It’s important to determine the right amount that you need to consume every day. Diet makes a huge difference when it comes to attaining your health and fitness goals. In the past, most diet programs had limited options and rigid strategies. These days, fitness methods have evolved due to technology growth, and people can access flexible diet plans that meet their daily needs. Using a Macro calculator is one of the latest health and fitness technologies available. People have been seeing real results from using this calculator. What is a Macro Calculator? Macro calculator is an online app that helps to determine the ideal amount of nutrients that you should consume each day. The macro calculator provides the recommended calorie intake per day so as to lose a specific amount of weight each week. Being on a weight loss program can be really overwhelming. You constantly want to know the amount of fat, protein, and carbohydrates you need to eat every day. That’s when the Macro calculator comes in handy. The calculator is used to determine your intake of proteins, carbohydrates, and fat every day. The calculator indicates the number of calories and nutrients you should eat per meal. How Does a Macro Calculator Work? The first step is entering your height, current weight, and your goal weight. The macro calculator will suggest the ideal calories per day in order for you to achieve your goal. What’s more! …The macro calculator app monitors your weight loss progress and tracks the calories you have remaining throughout the day. Moreover, the macro calculator takes into account the amount of calories you have burned in your physical workouts. Healthy weight loss involves balancing physical exercises and the right diet. The calculator is a simple way to ensure that you are eating a healthy diet and you will observe rewarding results within a short time. You need to eat less calories than required by your body so as to lose weight in a healthy manner. The macro calculator generates Total Daily Energy Expenditure which allows you to set your ideal calories intake for healthy weight loss. To develop strong muscles, you should consume slightly more calories than your TDEE. People looking to build muscle need to consume 5-10% more calories without gaining too much fat. All foods contain protein, fat, and carbohydrates. Let’s do some simple math. Take a nutrition label that says 30g carbohydrates, 20g protein and 4g fat per serving. If your macro diet plan allows you to eat 45g carbs, 35g protein and 10 g fat for lunch, then that meal fits within your macro totals and you can include that meal in your lunch. It’s easy to calculate your macros, but it takes time and effort. That’s why you need a macro calculator tool. A nutrients calculator is essential for both professionals and novices in health and fitness niche. Importance of Macro Calculator […]

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