healthy foods

Now we all want those foods what help you shed the pounds and get the body you want and you want to do it without starving yourself. Well here is how you can by eating these foods here are just some of the foods what will help you lose fat. So you dont need to not eat and starve yourself. check out this Metobolic cook book. youll see results 


1. Eggs. Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer-a lot longer. A multicenter study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward-even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids-all disease fighters-than those who didn't add salad to their daily menu.

4. Green tea. The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.

These foods were taken from the website http://www.webmd.com/diet/features/15-foods-to-help-you-lose?page=2 So check out the rest here and you are one step closer to a slim body 
also check out this healthy cook book HERE
Thanks for reading 

STA Fitness

Massive Shoulders Workout

Building massive shoulders

If calves are the most forgotten body part in a lifter’s routine, the rear delts come in a close second. Unfortunately, they lie on the back of our shoulders and our minds. But where poorly trained calves offer more of an obvious aesthetic imbalance, poor rear delts might be a clear indication of even bigger issues, the least of which is the glaring imbalance between the front, side and rear of your shoulder. Poor rear delts are classic indicators of an unwelcome injury and invariably, weak rotators.

Doubters Welcome

Sound like an exaggeration? Ok, well, let’s see if this sounds familiar. It’s shoulder day, and naturally you reach for some light dumbbells to bust out a few sets of lateral raises before heading to either the heavier dumbbells or a loaded barbell for some grueling overhead presses. After the overhead presses, you might hit some upright rows, which heavily target the middle delts, followed by some heavier laterals and front raises. Finally, if you’re up to it, you either grab some light dumbbells or head to the reverse pec deck station for some rear delt work, but more often than not you end up convincing yourself that you’ll hit them next time.

If that routine sounds familiar, you’re not alone, but you’re also not excused. We naturally gravitate toward exercises and routines that target the most visible muscles. Plainly said, we don’t generally consider the rear delts as important muscles, period. But neglecting the rear delts is also an indicator of a bad habit that many bodybuilders fall into: neglect of the rotators. Undoubtedly, those who don’t take time to work on their rear delts will more than likely ignore the delicate rotators as well.

Change Your Profile

Going back to our example above, nowhere within that routine do you find any sufficient training of the rear deltoids or adequate warm-up of the rotator cuff muscles, a thin group of four strap muscles —supraspinatus, infraspinatus, teres minor and subscapularis — that are highly responsible for long-term shoulder health. See, neglecting both the rotators and rear delts week after week will lead to two definite outcomes: muscular imbalance and subsequent injury.

The imbalance is the easiest to spot. Just stand sideways to the mirror and check your profile. Do your front and middle delts overpower your rear delts? If doing benches for chest is your favorite workout and have a habit of skipping back training or rear delt, work we already know the answer! Some of you are even hunched over, causing even worse posture than you thought you had! Without question, it’s most certainly due to underdeveloped rear delts. What you want is for your profile to be a fair representation of the hours you’re putting into the gym. However, the unfortunate truth is that you may indeed be “that guy” who looks like he does only bench presses and biceps curls. It’s time to change your profile.

Handcuffed By Rotators

As far as potential injury, that problem isn’t as easy to detect or predict. That is, of course, until you strain one of the delicate muscles, all of which serve only to stabilize the shoulder. See, you can grow bigger and stronger on the outside with the deltoids while the smaller inner muscles lag behind until the day they can’t support the stress that the outer muscles require. The fact is, your shoulder development will forever be at the mercy of the foundation within.

The truth is that because those muscles are so small, it doesn’t take much time and/or effort to train them adequately. A few minutes per week are all they need to stay healthy and ready for the rigors of the more “important” training of the superficial muscles. If we slow down long enough to focus on the minor, finer muscles, the major muscles will forever be grateful — and grow.

Inside-Out Approach

This month, we’re going to completely flip your shoulder training upside-down, beginning with a proper warm-up of the rotators using simple internal and external rotation exercises, and working from the rear delts forward. Think of it as a weakest-to-strongest approach. Unorthodox to be sure, but after four weeks of dedicated inside-out delt work, your appearance, as well as your shoulder strength and stability, will be immediately improved. Not only that, other exercises and bodyparts that rely on strong and stable shoulders will also benefit from your new dedicated approach.

Inside-Out Delt Solution

Cable Internal Rotation*     2 Sets x 20 Reps  (each arm)

Cable External Rotation*     2 Sets x 20 Reps (each arm)

Dumbbell Bent-Over Lateral Raise     3 Sets x 12–15 Reps

Prone Incline Dumbbell Y-Raise     3 Sets x 12–15 Reps

Leaning Lateral Raise     3 Sets x 8–10 Reps

Upright Row     3 Sets x 8–10 Reps

Overhead Press^     3 Sets x 8-12 Reps

*With your upper arm pressed tightly to your body, hold a D-handle (attached to a cable set at waist height) in your hand and keep your lower arm parallel to the floor. Keep your elbow in tight to your body. The range of motion is only a few inches. Rotate the handle toward your midline (internal) and away from (external) your body.

^Your working weight on the overhead press will likely be less than typical because your shoulders are prefatigued.

So this is the secret to making thos shoulders look more fuller and bigger. 

muscle building leg workout

Now we all know that its great to have a big upper body. I have lost count how many times i have seen people with a massive upper body then look at the legs to see skinny legs with no meat on. People just dont like training legs because we all know the next day is SORE!!!. 

Ive put together this leg workout which you can do to build some good muscle on the legs and get that full body look.

Exercise 1 -  Barbell Squat

All of these exercise are aiming to do about 3 - 4 sets of 7 - 10 reps.

The Squat is hands down the most effective leg exercise you can do. It blasts every muscle in your legs.

The first point is if you’re not at least reaching parallel in your squats, The main problem with this is the shallower the squat, the less work your leg muscles have to do , which results in less muscle and strength growth.
Here’s what this parallel position looks like.Notice also how the head is neutral, chest is up, shoulders back, and the spine is in a neutral position, and the knees are behind the toes. These are all key points to maintaining proper form on the Squat.

It must be performed correctly, however. Improper squatting is not only ineffective, it can increase the risk of injury

Heres a video on how to squat properly

Exercise 2  Barbell front squat

The Barbell Front Squat is a great exercise for emphasizing the quadriceps, and for taking the stress off the lower back.

it feels quite awkward at first, and often uncomfortable, but the more you do it, the better it gets.

Exercise 3 - Romanian deadlift

 Exercise 4 - Leg press machine

the leg press machine is a great leg workout to really work on the quadriceps but at the same time works the hamstrings and glutes.

Youre wanting to be doing about 3-4 sets of about 8-10 reps

If you follow these leg exercises and make sure youre using the right weight and eating right. your legs have nice choice but to grow. so get to work and do a leg workout.

As always thanks for reading