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 

Get a Six pack

All men who want the perfect body all want the rock hard defined abs. Most people don't realize how hard it actually is to get a six pack. When you see these "Get a six pack fast" Workout . It doesn't work because to get a six pack it needs exercise and diet

Its not as easy as you think.

Most people just think if you do a lot of sit ups then eventually you will get good abs

Its not that easy.  If you do loads of crunches then yes your abs will get a lot stronger but what most people don't know is that there is a layer of fat that covers the abs and this is what stops most people from getting, The defined abs. The way to tackle that is to add cardio in your ab workouts and also at the end of your other workouts 

What cardio is good for abs ?

Well even though no cardio just targets the belly fat, there are some exercises you can do to burn those calories and lose the belly fat. Im going to start by giving you a few to get you on your way 

Exercise 1 - Mountain Climbers

Exercise 1 is mountain climbers. Mountain climbers burn a lot of belly fat and also burn a lot of calories. It gets the heart beating fast and is a very good exercise.

Step 1 – lie down with your face directed towards the floor
Step 2 – straighten your arms and touch the knees to the ground
Step 3 – lift yourself with the help of your hands such that your hands come direct under your chest but keep them a bit wider than the shoulders
Step 4 – keep the legs in the stretched manner and they must be in line with the remaining body (do not tend to make a gap between the knees). You can 
follow any similar position in which you feel comfortable

Exercise 2 - Side plank

How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominal s gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

Exercise 3 -  Bicycle crunches

• Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
• With your hands gently holding your head, lift your knees to about a 45-degree angle.
• Slowly, at first, go through a bicycle pedal motion.
• Alternately touching your elbows to the opposite knees as you twist back and forth.
• Breath evenly throughout the exercise.

by adding these exercises to your workout you can get the Abs you deserve. Add this to your ab workout and after your other workouts.
I have done this after mine and it has by far improved my abdominal s by far.

Check out this FAT LOSS COOK BOOK HERE!!! 

Please let me know how you get on and thank you for reading.

Nutrition during workouts

Nutrition during workouts. one of the lest explained topics to anyone and i think this is a very important and interesting topic to talk about.
Now when you are working out , your body needs alot of nutrients to keep you all full of energy etc. this is mainly Carbs, Protein and fats.

proteins 

Proteins are an important part of your bones, muscles, and skin. In fact, proteins are in every living cell in your body. Inside cells, proteins perform many functions, including:

• Helping to break down food for energy
• Building structures
• Breaking down toxins
• muscle repair

Proteins are made up of building blocks called amino acids. Your body can make some amino acids but not others. Proteins that you get from meat and other animal products contain all the amino acids you need. These include both those your body can make and those it can't. Proteins from meat and other animal products are known as complete protein.

Carbohydrates 

The foods you eat contain different types of carbohydrates (kar-boh-HEYE-drayts). Some kinds are better for you than others. The different types of carbohydrates are:

• Sugars are found naturally in fruits, vegetables, milk, and milk products. Foods such as cakes and cookies have had sugars added. Table sugar also is an added sugar. All of these sugars can be converted in your body to glucose, or blood sugar. Your cells "burn" glucose for energy.
• Starches are broken down in your body into sugars. Starches are found in certain vegetables, such as potatoes, beans, peas, and corn. They are also found in breads, cereals, and grains.
• Dietary fibers are carbohydrates that your body cannot digest. They pass through your body without being broken down into sugars. Even though your body does not get energy from fiber, you still need fiber to stay healthy. Fiber helps get rid of excess fats in the intestine, which helps prevent heart disease. Fiber also helps push food through the intestines, which helps prevent constipation. Foods high in fiber include fruits, vegetables, beans, peas, nuts, seeds, and whole-grain foods (such as whole-wheat bread, oatmeal, and brown rice).

Fats

Your body needs some fat to function properly. Fat:

• Is a source of energy
• Is used by your body to make substances it needs
• Helps your body absorb certain vitamins from food

But not all fats are the same. Some are better for your health than others. To help prevent heart disease and stroke, most of the fats you eat should be monounsaturated (mon-oh-uhn-SACH-uh-ray-tid) and polyunsaturated (pol-ee-uhn-SACH-uh-ray-tid) fats.

Now when you are weightlifting or working out you need these before and after your workout to get the most out of your workout and there are many valuable sources as to keep fit all over the internet. 

what if i dont have these before workout ?

If you dont get these nutrients to the body before you workout then you will start burning off calories. but if you have no calories left to burn off then your body will tap into another energy source. that energy source is the muscles so it will start breaking down glycogen in the muscles and you can lose mass from this. so nutrition is key to muscle growth and that is so improtant to remember.

I have also recently tried this new fitness program that i feel you will see benefits from this. i got it not long ago and it really changed my understanding. check it out HERE

six pack abs

When people thing of a muscular toned physique, most people always picture those abs in there , because abs make the complete look right. and in my opinion i think that abs are one of the hardest muscles to actually get perfect. In the pat i tried many times to get my abs looking great and yeah, they got good but not how i pictured them

let me tell you why. The thing i was missing was that i was training the abs. every time i trained them my abs would get stronger and stronger yet my belly fat was hiding this. The thing people don't realise is that you need to burn that belly fat from around the abs. It took me a while to realise this but after a while i soon realised what it was. 

So basically there is no secret. Now I'm not saying don't train abs, what I'm saying is don't forget cardio aswell as a healthy diet a healthy diet 

When you try to burn fat off you cant just burn it from one place. it has to be burnt from everywhere. Men have more fat cells in there belly while women have more fat cells in there thighs. 

What some people do is to get there body into a caloric deficit meaning you burn off more calories than you consume. 

the best way to do this is to in my opinion do HIIT cardio. 

What is HIIT cardio

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

so basically what i would reccomend while doing this is this plan

General Warm-up/Flexibility Routine

• Touch Toes - 15 Reps (Touch toes quickly, come right back up and repeat)
• Lunges - 10 reps/leg
• Side Lunges - 10 reps each direction
• Butt Kicks - 25 yards
• High Knees - 25 yards
• Arm Circles - 20 reps
• Trunk Twists - 20 reps
• Side Bends - 20 reps

WEEKS 1-2

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest

WEEKS 3-4

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest

WEEKS 5-6

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest

WEEKS 7-8

• Monday - AM Full Body Weight Training
• Tuesday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
• Wednesday - AM Full Body Weight Training
• Thursday - PM HIIT Workout
  30 Seconds Jog, 30 Seconds Sprint, Repeat 14 More Times (15 Minutes Total)
• Friday - AM Full Body Weight Training
• Saturday and Sunday - Rest
• Notes: Brisk walk and jog are at 65-75% of your Maximum Heart Rate (MHR)
  Sprint is at 90-95% of your MHR

Adding this to your abs training

adding this to your ab training will help your abs look alot more defined and also will make your muscles stand out more. here are some ab workouts to help you out. Also check my 6 pack abs guide HERE

So if you follow these steps i have told you and apply some of these exercises to your workout routine. there is no reason why your body wont be in the best shape of your life. i hope you have enjoyed this post and would love to hear from you in the comments. thanks

STA Fitness new and improved

Hello all

Its been just under a year since i last wrote a post to this blog. I have had a very good year in terms of fitness. My gains have been substantial and my fitness has improved massively. 
The one thing that's improved overall is my knowledge of everything muscle and fitness based and i have decided to come back to you and start blogging again. not only will i be sharing with you all my new information but also in the next couple of months i will be bringing out a new fitness guide. 

The fitness guide 

This fitness guide that i will be bringing out in the next few months will be an email based guide so every week you will get the next part of this guide. i will be putting up a subscription to this guide and it is completely FREE. It will contain fitness guides, workouts plans, meal plans and much more content that you will have to wait and see. cant be letting you in to all the secrets too early can we. so for now i will let you know when this will be running. 

i am also happy to announce a new twitter account that will be in the sidebar or the contact page so check that out aswell.
it is great to be back and i am pleased to announce that good things will be coming from this site in the weeks to come.

thank you for all the support over the past year. 

STA Fitness 

Fitness world

The world of fitness

Now  have been in the world of fitness for say about a year and have already experienced lots of challenges. Building muscle and burning the fat, even motivating myself off the couch but I know to my self it has to be done. You don't need all this fancy gym equipment or all the money in the world. All you  need is heart in what you want to achieve.

Story time

Yeah that's right, time for me to tell a story
Right back when I was not that into working out. I used to just love to sit there and just eat all do , not go and do anything. Well that was me and then one day a friend came to me. He was an average guy not loads of money and not an amazing life. He never got anything given to him and had to work for everything. Well yeah he came to me and he said "Nothing will come to you if you don't do something about it" And I thought nothing of it at the time.
Later on that night on the television there was this guy on there. He was ripped and then I thought to myself how I would love to be like that guy. But there was a problem, I didn't have any equipment. So I did some research and I realised you could get fit from nothing but drive and not giving up. So from that day I changed the way I lived and got a good body.
I also help people who were like me to get the body they want because I know what its like to feel worthless and to not have a super hot, ripped body.


In the world of fitness you cant just go there bench a super heavy set and then your muscles will grow. You have got to wean your muscles into getting used to that heavy weight and then they will have to grow because its all just science when you think about it. I have learnt how to gain muscle effectively through me going through trial and error and this was a hard but rewarding process,
I just want to help all you guys who were like me and I will help you but I cannot help you if you aren't willing to help yourself. So please let me help you and ask me anything you need to know and I will get back to you as soon as possible.


Thank you   Ben STA Fitness