How to Achieve Muscle Growth, Fat Loss and a Healthier Lifestyle?

 

Click HERE to Get Over 100 Plant Based Recipes for Muscle Growth, Fat Loss and a Healthier Lifestyle

Want to feel more energized by shedding off excess weight?

Want to improve your fitness and overall well-being?

Want to get clearer and smoother skin?

Want to boost your libido?

Want to save more money on take-outs and junk foods?

If your answer to any of the above questions is yes, then you should consider eating more vegetables and fruits in your meals.

The vegan way of living is fast becoming the lifestyle choice for many people, young and old, amidst growing concern about climate change, animal cruelty and health concerns. 

Research has shown that diet is the number one cause of premature death and the major cause of disability in many countries around the world. Many people have started to change their diets away from animal-based products to introduce more plant-based alternatives into their everyday eating habits.

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Plant-based diets come in lots of shapes and sizes, and you should choose the version that works best for you. The major area of growth has been in flexitarians, people who introduce plant-based foods into their diets but continue to eat eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.

Flexitarians are different from pescatarians who consume plant-based foods along with eggs, dairy foods, fish, and seafood, but exclude meat or poultry. They are also different from vegetarians who generally include eggs and dairy foods, but no meat, poultry, fish, or seafood and vegans who include no animal foods in their diets.

One study in the United States that took place before the coronavirus found that over half (52 percent) of Americans were trying to incorporate more plant-based meals into their daily lives and one-third defined their eating style as flexitarian. The same study found that 13 percent defined their eating style as vegetarian and vegan.

Based on the data showing in some cases a tripling of sales of plant-based products since the start of the pandemic, we can be sure that this trend has continued to grow at a rapid pace. 

What is the evidence that plant-based eating patterns are healthy?

You will get a healthier heart. Harvard researchers tracked the health habits of about 110,000 people for 14 years and found that the higher folks’ intakes of fruits and vegetables, the lower their chances of developing cardiovascular disease.

Specifically, people who averaged eight-plus servings of fruits and veggies a day were 30 percent less likely to have a heart attack or stroke, compared to those who had less than 1.5 daily servings.

There’s plenty of research suggesting vegans tend to consume fewer calories, and thus weigh less and have lower body mass indexes than non-vegetarians. Today, there are tons of plant-based recipes that will leave you feeling fuller on few calories so you don’t have to worry about gaining weight. As long as you stay clear of vegan processed food you’ll be fine.

By going vegan, you will also get clearer and smoother skin. Cutting back on animal products also means skipping much of their saturated fats, which are notorious for clogging pores. Plus, many of the vitamins, pigments, and phytochemicals in fruits and veggies contribute to healthy skin. The lycopene in tomatoes, for example, helps protect your skin from sun damage, and vitamin C in sweet potatoes smooths wrinkles by stimulating the production of collagen.

Vegetarian diets have also been shown to help in lowering the risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Besides health benefits, you are also likely to experience:

• Increased Energy
• Lean, Muscular Body
• Enhanced Libido
• Greater Mental Clarity
• All Day Stamina
• Better Workouts
• And more

The list goes on and on. Talk to anyone who’s actually eaten plant-based diet for even a full month and chances are, they’ll rave about the changes they started seeing in their body.

Do you want to achieve muscle growth, fat loss and a healthier lifestyle? Watch this video – HIGH PROTEIN VEGAN MEAL PREP | @avantgardevegan by Gaz Oakley

But many are reluctant to adopt a vegan lifestyle for several reasons.

Common questions and concerns include where to get protein when on a vegan diet and if the nutrients from a vegan diet are enough to meet an individual’s daily nutritional needs. 

Protein is often associated with meat, and some critics of vegan diets usually say that this is the main nutrient that vegans lack in the food they eat. This is a huge misconception about veganism. In fact, there is at least a bit of protein in all types of food. Protein is abundant in plant-based foods such as whole grains, lentils, peas, soy, beans, nuts, and quinoa.

The main challenge for anyone going vegan is planning well-balanced meals. There are replacements to be made, particularly those related to meat-based products.

Getting all the essential fruits and vegetables into the diet can also be a challenge sometimes. The main challenge for anyone going vegan is planning well-balanced meals. There are replacements to be made, particularly those related to meat-based products. Getting all the essential fruits and vegetables into the diet can also be a challenge sometimes.

Some people quickly discard the idea of turning vegan because they think this way of life makes people weak and sluggish since they do not get protein from meat. This is another misconception from those who never really explored a true vegan lifestyle.

Elite athlete and multiple-Grand Slam winner Novak Djokovic, for instance, gets his energy solely from his plant-based diet.

Yet another commonly heard complaint from many who try out  the Plant-Based lifestyle is that it is ‘boring’ or that it’s too hard.

Often, people learn the core principles, experience results… but then  get stuck eating bland meals of the same foods over and over again.

Truth is, a plant-based lifestyle doesn’t mean you have to force down the same boring, bland foods every single day.

And on top of that, preparing tasty, nutritious vegan meals doesn’t have to be difficult at all.

And now, for the first time, you can get the best of both worlds. Go and check out the Plant-based cookbook which provides tasty, easy to prepare recipes that are healthy.

This article is from Justin Kaye’s Vegan Recipe Cookbook which features more than 100 Delicious, Done-for-You Plant-Based Recipes, that are super easy to make. You’ll become your own chef in no time and will keep your family and friends healthy along the way.

Justin shows you how to prepare tasty healthy vegan meals that are also great for fuelling your workouts and helping you lose weight. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it’s more than just a cookbook “Plant-based Recipe Cookbook” is a complete plant-based nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies…

To find out more, Click Over 100 Plant Based Recipes for Muscle Growth, Fat Loss and a Healthier Lifestyle.

What Ella Magers Has to Say About Achieving Plant-Based Fitness

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

THE WOMAN BEHIND THE SEXY FIT VEGAN BRAND

“I figured doing well in a show would be a great way to promote plant-based eating. I was competition ready in just three weeks and ended up winning the bikini division and receiving second place in the fitness and fitness model categories. Plant strong!”

Name: Ella Magers
Occupation: Vegan Diet and Fitness Expert, Published Author
Location: Miami Beach, Florida, USA
Age: 35
Height: 5’8″
Weight: 122lbs.
Type of Training: Functional Fitness, Muay Thai, General Strength and Conditioning, Bodybuilding

Q: How did your career in plant-based fitness start?

Fitness has been a part of my life since I was just five years old.

I feel so fortunate that my parents got me into sports so early. I started with gymnastics and swimming.

By the time I was in fifth grade, I could out-pull-up the guys at my school on field day!

“I loved the feeling of being strong and energetic. I got into the fitness industry because I wanted to help everyone get to that place of feeling strong and unstoppable physically, as well as mentally.”

I also have a clean, plant-based diet to thank for all the energy I had from such a young age.

My journey to adopt a vegan diet began when I was seven years old. We learned about Daniel Boone in school, and I came home and told my mom what a mean guy Daniel Boone was because he shot and ate animals. Her reply changed my life forever. She told me that we were just fortunate that we have grocery stores now, so we pay someone else to kill the animals for us to eat.

It was at that point that I connected the food on my plate with the animal it came from and I told my mom I would never eat an animal again – and I haven’t!

My deep sense of compassion for animals led me to seek out information on the meat industry at a young age. When I learned that the dairy and egg industries were equally as cruel, I became fully vegan. I was 15. I felt so strongly, I organized groups and led protests and campaigns to educate people about the truth behind the closed doors of factory farms throughout my teenage years.

“I even won the Bill Rosenberg Award given by F.A.R.M., which honors a young person under the age of 18 who has made a substantial contribution to ending abuse of animals raised for food.”

Given that my two deepest passions were fitness and animals, I began researching the health aspects of a vegan diet and I was thrilled to find all the hidden research showing just how healthful a whole food, plant-based diet really is! “Why isn’t this information more accessible to people?” was my next thought.

It was then that I decided I wanted to spread the word and help as many people as possible take their fitness to the next level with the right exercise and even more importantly, a better diet. My vision brought me from North Carolina to Miami Beach, where I fell in love with the warmth, the sun, and the sexiness of the city.

One of the best things that ever happened to me was a major heartbreak I had shortly after moving to South Beach, when my fiancé and I broke up. I became depressed and was basically just going through the motions to get by every day. It was at that point that Muay Thai found me!

WEC (World Extreme Cagefighting) champ Patrick Assalone shot straight from the hip and told me to get my ass to class. This was exactly what I needed – someone to crack the whip and snap me out of feeling sorry for myself. I’m not exaggerating when I say that he kicked my ass. I was black and blue the whole time we trained together.

He didn’t believe in shin guards, so there was no padding for protection from kicks. It may sound sadistic, but the physical pain forced me to take control of my mind in order to push through training sessions – as they say, “mind over matter.”

“Muay Thai turned out to be a form of active meditation that gave me my emotional strength back and allowed me to take charge of my life direction and eventually develop my own brand, Sexy Fit Vegan®.”

Q: In September 2013, you were featured with a spread in BodyBuilding.com as the Personal Trainer of the Month. Also, in 2014, you were named in Shape magazine’s Top 50 Trainers in America. How did each of those opportunities come about?

My boyfriend submitted me for a shot at BodyBuilding.com’s Personal Trainer of the Month. I had no idea until I got the email that I had been chosen. I was honored!

And to be honest, I have no idea how I got on the Shape Magazine’s Hottest Trainers in America list, but I’m very lucky to have been featured.

It was because of the recognition in Shape Magazine that I was invited by the Sheraton to lead a workshop at their largest hotel in Macao, China, which was super awesome!

Q: What is your greatest achievement? What are you most proud of?

I would say that my new book, The Six Weeks to Sexy Abs Meal Plan, is what I’m most proud of. Not so much because having a book published is a great achievement, but because of everything I overcame to get to a place where this book became a reality for me.

“It’s like my entire life, through all the ups and downs and twists and turns, was building up to this chance to have something tangible to share my passions, experiences, knowledge, and excitement with the world … something that can help people look and feel their best while helping save animals and the environment.”

Q: Who has inspired you the most in your life?

Wow, there is a long list of people who have played important roles in my growth as a person and as a woman.

My parents come first, because they have always given me the unconditional love, freedom, and support I’ve needed to be myself and stand up for what I believe it.

They not only had my back when it came to my strong and passionate side, they have been there for the troubled side of me, too.

“I struggled with anxiety and depression starting in my teenage years and compensated with drugs, put myself in dangerous situations, and dated abusive guys from the time I was 15 until I was 21.”

If it weren’t for my fitness addiction being stronger than my addiction to drugs and bad boys, and the tough yet unconditional love from my parents, who knows where I would be right now.

As for inspiration, my first Muay Thai coach, who believed in me and saw me for the strong woman I am, and Ingrid Newkirk and President of PETA (People for the Ethical Treatment of Animals), who I saw always standing up for what she believes in with conviction, were some of my earlier inspirations.

At this point in my life, I feel especially inspired by John Salley (four-time NBA Champ turned vegan), who wrote the forward for my new book; Brendan Brazier, Ironman triathlete and founder of Vega; vegan bodybuilders Torrie Washington and Robert Cheeke; vegan calisthenics phenom Frank Medrano; 87-year-old Dr. Fred Bisci, who is my favorite speaker of all time; detox specialist Dr. Gil Jacobs; Dr. Michael Greger of NutritionFacts.org; and so many more people who have devoted their lives to promoting a healthy, fit, vegan lifestyle.

Q: Tell us about working toward your Doctorate in Holistic Sports Nutrition.

I actually have my Master’s in Social Work, which I earned in my mid-twenties in order to have more skills working with people and helping change lives. It was through my social work education that I learned it’s essential to take people from where they are at that moment; as the awesome Dr. Fred Bisci says, “You can’t take people from penthouse to outhouse.”

“Everyone is at a different point in their journey and has a different level of awareness and openness, and tuning into that as a fitness trainer and nutrition coach is how to find success with clients.”

As for the nutrition degree, I thought, “I do research on nutrition all the time anyway and have a lot of knowledge, why not learn even more and get a degree to back it up?” I’m in a go-at-your-own pace program and have a way to go. Getting a book deal last year and having success with my website, ebooks, and blog have kept me incredibly busy the past year!

I’m in no hurry though; getting the information out there to as many people as possible takes priority over putting “Dr.” before my name.

Q: Tell us about the path that led you to plant-based fitness and the decision to compete in your first bodybuilding competition.

Two of my best friends when I was a teenager were competitive bodybuilders, so I know all about the traditional “chicken and broccoli” dieting and how to make “protein powder pudding.” I also witnessed the effects steroids and supplements can have – from gynecomastia to death.

“One of these best friends was found dead in his apartment earlier this year; the cause technically unknown, but I’m sure it had to do with toxemia from all the supplements he was taking.”

Hanging out with bodybuilders and being as fit as I am, I heard the comment, “You should compete” for all of my adult life. I had no desire until finally in 2007, I saw that FAME World Championships was coming to Miami, and it had a more playful vibe than NPC competitions.

So I said, “What the hell!” I figured doing well in a show would be a great way to promote plant-based eating. It was also a great goal that I needed at the time to push myself harder at the gym. I was competition ready in less than a month and ended up winning the bikini division and receiving second place in the fitness and fitness model categories. Plant strong!

Vegan bodybuilding and fitness is gaining popularity these days. However, vegan fitness is definitely not just a trend, it’s a lifestyle change that’s here to stay!

Yoga and meditation, even for bodybuilders, powerlifters, and MMA fighters, is also a trend that will stick around. Balance is key when it comes to a healthy body and mind. The two are connected, so strengthening one will help you strengthen the other. It may be cliché, but it’s true!

Q: What are the three biggest trends you see in bodybuilding and fitness right now?

1. Cross-training is huge right now. One common misconception is that you have to lift as much weight as possible, because, watching the CrossFit Games, you can easily get that impression. I love watching the XFit games by the way – wow.

Cross training is just a method of training that is highly variable in the ways you move your body, the muscles you use, and the amount and type of stress you place on your body. It’s a great way to get in shape fast and maintain a high level of fitness. I teach a class that combines Muay Thai (heavy bags), spinning, and bodyweight exercises that can be considered cross-training, for example.

2. Vegan bodybuilding and fitness is gaining popularity these days. However, vegan fitness is definitely not just a trend, it’s a lifestyle change that’s here to stay!

3. Yoga and meditation, even for bodybuilders, powerlifters, and MMA fighters, is also a trend that will stick around. Balance is key when it comes to a healthy body and mind. The two are connected, so strengthening one will help you strengthen the other. It may be cliché, but it’s true!

Q: How do you unwind and relax?

I am working on unwinding and relaxing – not my strong suit! But I do enjoy taking my dog (rescue Chihuahua) paddle boarding and to the beach as healthy ways to chill. I love watching UFC, football Sundays, eating vegan wings, and drinking strong dark Belgium beer as my “cheat” time.

Also, I started doing yoga consistently several years ago, and it is definitely an activity that not only stretches my tight muscles but also expands my ability to “let go” and breathe, which relaxes me.

Q: What one piece of advice can you give to those who are struggling with the decision to try going plant-based?

“Don’t worry about making the decision to become plant-based for the rest of your life. Make the commitment to go vegan for six weeks and then you can re-evaluate. In the grand scheme of things, six weeks out of your life is a blink of the eye.”

We are capable of anything we put our minds to. Plus, after the six weeks, when you feel and look better than ever eating delicious plant food, you won’t even want to go back!

I actually wrote my new book, The Six Weeks to Sexy Abs Meal Plan for the purpose of helping people get through six weeks of healthy, plant-based eating successfully.

The plan is easy to follow, and there are 100 simple, delicious recipes to go with it. I also talk about what you can expect, and give you guidelines and shopping lists at the start of each week for convenience.

There is a bonus workout program to go with the plan, but the focus is on diet, because what you put in your mouth will mean the difference between a flabby and a sexy midsection! I’m excited for this book to get in peoples’ hands because it really does give you the tools you need to have an amazing vegan experience.

To get more ideas about plant-based fitness, watch this video - WHAT I EAT IN A DAY | Plant Based

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – How to Achieve Plant-Based Fitness

Fitness Vegan Diet - HOW TO STAY VEGETARIAN AS A BODYBUILDER OR ATHLETE

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

The belief that competitive athletes and bodybuilders need to eat meat to be successful is slowly fading away as science backs up the benefits of a plant-based lifestyle. While many fitness buffs recognize the health benefits of a vegetarian diet in theory, some still struggle to stay committed to plants in their own lives.

Studies and surveys reveal that the challenges of leaving meat behind are physical, mental, social, and economical. Dramatically changing your diet creates an internal and external transformation and alters the way you approach food and live your daily life.

Since the nutrition needs of athletes and bodybuilders are even more demanding than those of the average person, it’s important to develop a customized meat-free strategy that works for you.

Breaking Old Habits, Building New Ones

It’s an obvious understatement to say that breaking old habits is hard, and this is certainly the case when you’re trying to make the switch from meat to plants.

It takes some people time to adjust to the tastes of meat substitutes and devote time to plant-based meal prep. If you prepare meals for more than just yourself, it can be a challenge to get everyone in your household on board with your new commitment.

The key to making your plant-based diet stick is to acknowledge and embrace your personal reasons for making this dietary change and to always eat with purpose. Every bite you take is an opportunity to improve your body, mind, and spirit.

Writing down small and large nutrition goals is a great strategy that helps many aspiring vegetarians keep track of their trigger points and breakdown moments.

Accommodating Your Active Lifestyle

One of the best strategies to staying committed to plants is to master the art and science of plant-based meal planning. This is even more important if you’re an athlete or bodybuilder who can’t afford to lose your edge at the gym.

For a successful transition, fully develop your new plant-based meal plan before disrupting your old one.

On a plant-based diet, you will need to consume more protein-dense foods — like beans, seeds, and nuts — to build and sustain muscle.

Fortunately, the protein that comes from plant-based sources is more natural and results in an improved muscular shape without the additives and preservatives found in meat.

The Power of Protein Alternatives

As all athletes and bodybuilders know, protein is crucial to productive workouts, recovery, strength, and stamina. Protein comes in many forms, and a majority of them aren’t meat-based!

As a hardworking athlete, your body will benefit tremendously from a varied and diverse set of protein sources to fuel your workouts and give you the strength and energy you need. A balance of protein and carbohydrates fuels working muscles and powers up your training sessions.

These are a few of my favorite protein sources* that are meat-free, easy to prepare, and absolutely delicious:

• Lentils
• Broccoli
• Tofu
• Hemp and chia seeds
• Quinoa
• Spinach
• Asparagus
• Almonds
• Greek yogurt made with sheep or goat milk

*All of which are the organic and non-GMO versions.

Meat-Free Meal Prep Tips

Any healthy diet, whether vegetarian or not, requires a certain amount of advance planning. If fitness is important to you, don’t leave your body’s fuel up to chance and simply “wing it.”

To start, clean out your fridge and pantry to get rid of all the unhealthy options just waiting to tempt you. You need a game plan before you hit the market, so make a list of protein sources, fruits, vegetables, nuts, grains, sauces, and spices before leaving the house.

Buying in bulk and batch cooking will save you time and money if you have extra storage space. This is also the time to invest in divided containers, cooler bags, and freezer packs to establish a meal management system that fits your schedule and lifestyle.

Sunday is a popular meal prep day for focused bodybuilders and athletes to get on the right track for the week ahead.

When you have a little extra time, make a big batch of healthy snacks, cook base foods like quinoa and sweet potatoes, slice and chop veggies for snacks and meals, and prepare protein shakes and smoothies in jars or plastic bags to freeze for later use.

The key is to make your weekly meals easy and ready to go without a hassle, so you stay committed and don’t make excuses.

Surround Yourself with Plant-Eating Warriors

It’s important to be patient with yourself as you transform your diet and recognize that important changes like this don’t happen overnight.

In fact, a study conducted at the University College London found that the average time to adopt a new habit is 66 days; however, individuals varied anywhere between 18 and 254 days.

After fighting your own internal battles, there are social pressures to deal with as well.

Not only is it a challenge to resist old habits when you’re alone, but those pressures get multiplied when you’re not surrounded by a community of people who eat like you.

That’s why it’s important to talk to someone you trust about how you’re feeling and always listen to what your body is telling you.

One of the best ways to embrace the vegetarian lifestyle is to surround yourself with like-minded individuals who also care about their health, fitness, and environmental impact.

Become a regular at local vegetarian restaurants and chat with the staff and other patrons about meat-free dishes and nutritional balance. To get creative in the kitchen and have some fun, sign up for a vegetarian cooking class.

And never leave home without some healthy snacks, so you won’t be tempted to give into cravings and reverse your progress.

The road to a plant-based lifestyle can feel challenging and isolating at times, but just know that you are on the right path and that others will follow your lead.

For more ideas about fitness vegan diet, watch this video - HIGH PROTEIN VEGAN MEAL PREP

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – Fitness Vegan Diet