HOW TO GET ABS FAST – JUST EAT THESE 10 FAT-BURNING PLANT FOODS

 

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

Those elusive six-pack abs: everybody wants them, few of us ever achieve them, and most of us don’t understand how to get them.

Contrary to popular belief, killer abs aren’t exclusively reserved for elite bodybuilders and fitness models. Normal people can get them too, and the secret is all in your diet.

Now is the time to wake up and realize that you already have the potential for amazing abs…they’re just hidden under a stubborn layer of fat that you can burn off with plants.

The Correlation Between Abs and Fat

It doesn’t matter how many hundreds of crunches you do every day. If your diet is crap, you’re never going to lose belly fat and get that six-pack. The struggle to lose fat around the mid-section is very real, but well within your reach if you replace steaks with salads.

Ultimately, you need to get your body fat percentage down before you can start to sculpt those abs.

Research shows that you will start to lose weight if you cut at least 500 calories out of your daily diet. One pound of weight equals 3,500 calories, so you’ll need to cut 500 calories to lose a pound per week and 1,000 calories to shed off two pounds per week.

A study published in the Journal of the Academy of Nutrition and Dietetics found that losing weight is more about healthful choices than moderation, and more about plant foods than portion monitoring.

After putting test subjects on vegetarian and vegan diets, the researchers found that people who stuck with plants lost over 10 pounds, regardless of calorie counting or exercise plans. Combine your plant-based diet with a regular workout routine and you’ll be well on your way to that six-pack.

How Plants Help Burn Fat

Fortunately for non-meat-eaters, consuming plants can actually help burn fat. A study published in Nutrition Reviews found that vegan diets caused more calories to be burned after meals, compared to meat-based diets that cause fewer calories to be burned because food is being stored as fat.

Vegetables and fruits contain mostly water, which means they’ll keep you full without adding unwanted calories. This is great news if you’re working out because you can consume a higher volume of food to make up for that energy loss without taking in more calories.

Lots of plant-based foods are also high in fiber, which reduces belly inflammation and moves along the digestion process.

Top Fat-Burning Plant Foods

Of course, some plant-based foods are better than others at burning fat and revealing those stunning abs underneath. Plenty of cookies, breads, and potato chips are meat-free, but that certainly doesn’t mean they’re healthy choices.

These are some of the best plant-based foods that will help you carve the abs you crave.

1. Quinoa
2. Broccoli
3. Cauliflower
4. Brussels sprouts
5. Asparagus
6. Berries
7. Oatmeal
8. Flax seeds
9. Vegan protein powder 
10. Almonds, cashews, and walnuts

Obviously, eating plants isn’t going to get you the abs you want without putting some work into it, and that’s where the exercise component comes in. Some of the best ab exercises to keep that momentum going are planks, hanging leg raises, and cable crunches.

Not only will plants help prep your body for these workouts, but they’ll also deliver the nutrients your ab muscles need to tighten up and energy to work out longer and stronger.

For  more ideas about fat-burning plant foods, watch this video -  4 Healthy Vegan Recipes For Weight Loss

 

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 – Fat-Burning Plant Foods that Can Help You Get the Abs You Want

 

10 Tips for a Plant-Based Diet On a Budget

 

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

There’s a common misconception that a plant-based diet is an expensive diet. Take a walk around your local Whole Foods store, and you might start to agree once you get to the checkout line and see your grocery bill.

But chances are that it’s not the fruits and veggies racking up your bill. Fake meat and cheese products and pre-packaged foods tend to be the big-ticket items for vegans and vegetarians. And ironically, meats are typically the most expensive items on the average omnivore’s shopping list.

Regardless, sticking to a plant-based diet can but a strain on your wallet if you don’t know how to shop and what to buy. Here are our top ten tips for eating plant-based on a budget and getting the most value from your healthy meals.

1. Plan Meals and Stock Up

Just like planning a vacation or taking a test, it helps to prepare in advance for the best results. Impulse shopping leads to overspending, so take some time once per week to decide on your weekly meals and write a grocery list. Some great vegan cookbooks can help you get started with meal prep, so pick one up for inspiration and guidance.

The bulk section of the grocery store is a vegan’s and vegetarian’s best friend. This is the place where you can stock up on legumes, rice, quinoa, nuts, seeds, and other dry goods for a much lower price than you’d find in small packaging.

2. Try Alternative Groceries Stores

Think outside the box, or rather the “big box stores,” as you approach grocery shopping in a more mindful way. Sure, you may find deals at Walmart and your regional grocery store chain.

But there are many other places to shop for plant-based foods as well. Try dollar stores and discount retailers for dry goods and ethnic grocery stores for produce.

Local Asian and Middle Eastern shops are great places to find unique fruits and vegetables, rice, legumes, tofu, and spices. Not only are these shops affordable, but they may even introduce you to new plant-based foods that add variety to your diet.

3. Stick to the Staples

Food trends come and go, but trendy foods are notorious for breaking the budget. Instead of following the latest superfood trend, stick to the staples that you know will give you the nutrition your body needs.

A healthy plant-based shopping list starts with oatmeal, brown rice, whole wheat pasta, sweet potatoes, lentils, and lots of fresh fruits and vegetables.

4. Learn to Love Leftovers

Leftovers have gotten a bad reputation over the years as being soggy, stale, and downright unappetizing. But food waste is far too common, and wasting food is a sure way to break your budget.

As you plan meals, make dishes that allow for leftovers, that save well, and learn to love them. Taking your leftovers for lunch the next day will help you save money and also discourage you from eating out and splurging on less healthy foods.

5. Buy Generic Options

You may swear by certain brand names for your favorite running shoes or tech devices, but consider buying generic when possible in the grocery store.

Supermarket house brands tend to be a fraction of the cost of the more well-known brands, and the quality is often the same. Flip the containers around to compare ingredients of generic versions to name-brand versions before you buy, though, just to make sure.

6. Grow Your Food

Whether you’re looking for a new hobby or just a guaranteed way to cut chemicals and GMOs out of your diet, growing your own food is a great habit to get into.

You can start small by growing some herbs on your windowsill. If you’ve lucky enough to have a backyard, pick up a gardening book or talk to an expert at your local gardening store to learn about which vegetables and fruits grow well in your region.

If you don’t have backyard access, look for community gardens nearby that rent out small plots of land for seasonal use.

7. Shop at Farmers Markets

Of course, you can also leave the growing up to the experts and reap the benefits of their bountiful harvests. Farmers markets are a wonderful way to eat healthily, support local businesses, and gain an understanding of where your food comes from.

8. Carry Snacks

When midday hunger strikes, are you prepared, or do you stop by the convenience store for the quickest and easiest snack? Stick to your meat-free diet and your budget by carrying snacks with you throughout the day.

Some of the best vegan snacks that are portable include hummus with veggies, spicy roasted garbanzo beans, and snap peas with lime and mint.

9. Be Beverage Conscious

Just because most beverages are technically vegan by definition doesn’t mean that they deserve a place in your healthy and budget-conscious diet. Skip sugary juices and sodas that do nothing but rot your teeth and add to your waistline.

Instead, squeeze some fresh lemon or lime in pure water for a tasty twist on hydration. Non-dairy milk can often be found in generic form, and non-dairy creamer can be added to coffee at home to replace your expensive Starbucks habit.

With these ten tips in mind, you CAN and WILL save money while eating the healthy foods you love and living the best life possible. Keep a journal of your expenses and eating habits for a month to compare and see the difference for yourself!

10. Vegan Protein Powder

I saved the best for last. Supplements are a multi-billion-dollar industry that primarily offers highly effective advertising and placebo effect. Protein powder is one of the exceptions to that rule.

A good multi-sourced vegan protein powder packs a nutritional punch. It provides a spectrum of amino acids needed for muscle growth, and they are super-convenient to prepare and take with you on the go.

Eating on a budget may be a challenge, but it certainly doesn’t have to stop you from reaching your health and fitness goals. Now go get after it!

For more ideas about plant-based diet on a budget, watch this video - 3 Budget-Friendly Vegan Meals For Beginners | Full Day Of Eating

 

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 – Plant-Based Diet on a Budget

 

How Yoga Builds Muscle

 

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

Yoga builds muscle and was originally designed for men by men.

 

Thousands of years ago during its creation, yoga was originally designed by men, for men, and practiced only by men. So why are there only two or three guys in the average yoga class today? Oddly enough yoga practicing men (in America) are categorically considered to be effeminate.

 

This post explores this phenomenon, and also offers why I think vegetarian bodybuilders can benefit from a yoga practice. It promotes a balanced perspective on health, strength, and aesthetic.

 

Bodybuilders tend to think the only way to get in great shape is to lift heavy weights for hours on end. Although this is one effective path, we can also integrate yoga to accelerate the process.

 

As Jessie Brazil, a yoga instructor and certified fitness associate at the Health Fitness Corporation, told “Men’s Health” magazine, “The thing with yoga is that it’s counterintuitive to a guy’s natural way.

 

A guy sees it as stretching. He doesn’t see it as a workout.”

 

According to a 2012 “Yoga Journal” survey, less than one in five people in any American yoga class is male.

 

Approximately 82.2% of American yoga practitioners are women and only 17.8% are men.

The top five reasons for doing yoga were: flexibility (78.3%), general conditioning (62.2%), stress relief (59.6%), improve overall health (58.5%) and physical fitness (55.1%).

 

If you ask me, those are some great reasons to start a yoga practice. Unlike other exercises that target specific body parts, yoga is a full-body workout that stretches and strengthens pretty much every muscle in ways that lifting free weights cannot. So why is there still a stigma about yoga for men?

 

Reasons Guys May Avoid the Mat

 

·         Yoga is too slow

·         Yoga feels silly and feminine

·         Yoga will impose its “New Agey” religion on me

·         Not flexible enough

·         Women might think “what a creep”

·         Time is better spent lifting weights

 

How Yoga Builds Muscle

 

Numerous studies by the National Center for Complementary and Alternative Medicine, a branch of the National Institutes of Health, have shown that yoga is beneficial for lower back pain, improved back function, lower heart rate, lower blood pressure, reduced anxiety and depression, improved overall fitness, and heightened strength and flexibility. For male bodybuilders and fitness enthusiasts, one of yoga’s biggest perks is injury prevention.

 

“If men do other activities, like baseball, running, cycling, weight-lifting, they’ve probably got tight hamstrings, tight hips, you name it,” commented Laura Bukhart, a yoga instructor from San Francisco. “They’ll find that yoga can help them stretch out those areas so that they’re better prepared and less likely to hurt themselves later on.”

 

Baron Baptiste, yoga pro and former assistant coach for the Philadelphia Eagles, points out that men who strength train often breeze past those hard-to-train muscles, like the knees and lower back. “Over-training in any one sport can cause repetitive stress and other more serious injuries. Yoga is a full-body workout that creates both strength and flexibility. You need to have both. One without the other is a recipe for disaster,” Baptiste advised.

 

Poses to Develop Strength

 

·         Arm balance poses to flex smaller muscle groups (try crow pose and side plank)

·         Inversion poses to challenge under-used muscle groups (try shoulder stand and plow pose)

·         Holding standing poses to strengthen the leg muscles (try triangle pose and tree pose)

 

Yoga Helps Us Breathe, and Relax

 

Work is stressful, relationships are stressful, and finances are stressful. Join the club. But do you honestly feel less stressed out after clocking in a few miles on the treadmill or pounding out reps in the weight room?

 

Unlike other exercise regimes, yoga has a greater focus on the breath and the awareness of your mind. Focusing on the breathe is the one of the simplest forms of meditation. Breathing meditation has a unique way of clearing your mind of the noise that clouds it and creates stress.

 

Taking a class with like-minded yogis creates a subconscious accountability that prevents you from slacking or giving up halfway through. According to Yoga Journal‘s Andrew Tilin, “Yoga can also teach a guy who’s overwhelmed by his many responsibilities that the best way to get things done is by being present—focusing on one thing at a time.”

 

Sexual Health

 

The ancient yogis and holy men who first practiced yoga were sexually active throughout their entire lives. Considering these guys lived a long time, yoga was an essential part of keeping them healthy enough for sex. In fact, certain yoga poses, known as Asanas, can help keep your equipment running smoothly to prevent sexual dysfunction in the future.

 

Sexual energy naturally manifests as vibrations, which originate in the spine. One style of yoga, known as Kundalini, has shown to raise the level of this vibration and unblock energy channels. This helps your sexual energy flow like it’s supposed to and allows you perform at your highest level.

 

Yoga Benefits for the Bedroom

 

·         Increased energy

·         Prevention of erectile dysfunction

·         More flexibility and confidence to try new positions

·         Less muscle pain during sex

·         Stronger legs and buttocks, resulting in better orgasms

 

Poses to Improve the Male Libido

 

·         Butterfly pose – tones the male sexual energy and creates flow through the organs

·         Seated forward bend – increases mobility and stimulates sexual energy

·         Runners lunge – strengthens pelvic floor and helps you maintain stamina

·         Bridge pose – energizes pelvic muscles and strengthens legs and core

 

“Manly” Styles of Yoga

 

As more men have begun to incorporate yoga into their fitness routines, several “manly” styles of yoga, geared specifically towards guys, have emerged.

 

One of these programs, known as Broga, hosts workshops and classes in gyms, schools, businesses, prisons, and police departments to reassure guys that yoga is a socially-acceptable workout increase the number of men practicing yoga around the world.

 

Another program, DDP Yoga, was developed by wrestling star, Diamond Dallas Page for athletes who suffered long-term injuries due to high impact supports. Page’s yoga workout DVDs are available for sale on his website.

 

Summary

 

Despite the male-to-female ratio in most yoga classes today, it’s time to move past outdated stereotypes and recognize yoga’s amazing health benefits for the modern man. Michael Lechonczak, a Manhattan yoga instructor who contributed to the book, Real Men Do Yoga, explained, “These guys coming to yoga have to be ready for the next level, be ready to let down their defenses. They have to have heart.”

 

As with any new fitness routine, start with easy pose modifications and work your way up to full poses and hold times as you gain strength. Strength in the weight room doesn’t necessarily equate to strength on the mat. I got my ass kicked the first 10 times I walked into a yoga studio.

 

Although yoga builds muscle, contrary to a typical bodybuilding mindset, it’s not a competition.

 

Your yoga practice is all about you, so comparing yourself to other yogis is arbitrary. Instead, mindfully compare your practice today to your previous practice to gauge your progress and improve upon your weaknesses. When it comes to fitness, self-awareness, and better sex, yogis have everything to gain and nothing to lose.

 

Watch this video to find out how yoga builds muscle - Best Yoga Postures To Build Muscle

 

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 Yoga Builds Muscle

 

6 Bodybuilding Exercises to Avoid

 

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

No pain no gain? It’s important to make a distinction between pain that creates a positive effect and injurious pain.

 

You may want to avoid certain bodybuilding exercises simply because they don’t produce a positive effect.

 

First, I know there are bodybuilders and fitness experts who swear by some of these muscle building exercises listed below. Truthfully, I think magazines run out of material to write about and have to create new workout routines/exercises to maintain readership.

 

Different things work for different people, so please don’t get offended if you feel like I’m slamming part of your bodybuilding routine.

 

1) Behind-the-Neck Pulldown or Behind-the-Neck Barbell Shoulder Press

 

Unless you have exceptional shoulder flexibility that allows for full range of motion, behind-the-neck exercises are very unnatural positions to be in and compromise our safety and known for creating injury. They also put a ton of strain on the neck as well.

 

They are an outdated exercise popularized by old school bodybuilders like Arnold, and I have a couple friends who do well with these, but for the average person I wouldn’t recommend it. Personally, I like to do them occasional using really light weights just to stretch out, but I never use heavy weights for behind-the-neck exercises.

 

2) Ab Machines

 

My biggest issue with ab machines is that they reduce activation of the lower back, which is meant to flex along with the abs. This will increase the risk of injury.

 

Here are some good alternatives for building nice abs:

 

·         Heavy squats and deadlifts. Both of these exercises are incredibly effective ways to train your entire core, and will do a lot for your ab development.

 

·         Weighted Cable Crunch. I believe weighted ab training is very important because most of us, even when we’re lean, don’t have defined, rippling abs that really pop. Weighted training is the most effective way to fix this, and the weighted cable crunch is, hands down, my favorite weighted ab exercise.

 

·         Captain’s Chair Leg Raise. This is one of my favorite core exercises. It works the abs and obliques, and you can even add weight by snatching a dumbbell in between your feet.

 

3) Smith Machine

 

Some simple googling will render a few studies that scientifically suggest this machine kinda sucks. It completely removes the stabilizer muscles from lifts and forces an unnatural range of motion. The result is sub-par gains in both size and strength, which becomes obvious if you try to switch to free weights.

 

So do yourself a huge favor and use primarily free weights while training, and rarely supplement with Smith Machine exercises.

 

Watch this video – GYM FAIL! Weirdest exercise ever!!

 

4) Pec Deck Fly Machine

 

Let me first jump out in front of this one and say that I enjoy using this exercise for a pump, and it’s nice for mindful strength training routine, but it doesn’t allow for enough weight to properly overload your pecs to build any serious strength or muscle mass. It also increases the risk of hyper-extending your shoulders as you lower the weight backward.

 

My best advice in building a strong chest is performing at least 5-8 heavy presses, especially incline presses.

 

5) BOSU Ball Training

 

This must be one of the most popular exercises instructed by trainers I’ve ever observed; usually directed towards women. Just an honest observation. It’s unclear how or why this trend started, but the reality is that you won’t see a whole lot of experienced bodybuilders actually utilizing these.

 

It has been said BOSU ball training is supposed to recruit more muscle involvement, but I did a little research and couldn’t find anything substantial backing this claim up. Here is a buffet of BOSU ball exercises to try if you’re still interested.

 

6) Partial Squat

 

This will flat out ruin your knees, and when you’re 50-60 you’ll be feeling it. Now, there are some advanced warriors who really know there stuff and can utilize this build crazy amount of strength without question. However, this isn’t for the average person, no should it be a staple in your routine.

 

Squats done with good form (go deep or go home) will strengthen your knees instead of damage them, and are often used to rehabilitate injuries.

 

These are bodybuilding exercises to avoid in general. To be fair I have seen some experienced pros train with some of them in a seemingly effective manner. If you’re going to do so, train cautiously and discover what works best for you.

 

For topics related to bodybuilding exercises, watch this video - 10 Muscle Building Mistakes (KILLING GAINS!)

 

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 – Bodybuilding Exercises at Home