Are Weight Loss Shakes The Key To Lasting Weight Loss?

weight loss shakes

Weight loss shakes have been around for decades and they’re not going anywhere. They’re everywhere… places like your local GNC, supermarket, health food store, etc. They’re in traditional magazine, on TV, and all over social media outlets like Facebook, Instagram, Twitter, Pinterest, etc.

Weight Loss Shakes And Their Allure

These shakes come with a promise — to make you slimmer without needing to put forth much effort. No thinking, no exercising. Just drink the shake down and you’ll magically lose weight.

Some of the recent marketing messages I’ve seen on bottles are:

  • “The Lean Shake”
  • “Lean Shake Burn”
  • “Super-Lean Meal Replacement”
  • “Slender-Blend”

And without even looking at the ingredients, the shiny label leads us to believe these shakes promote weight loss.

Read moreAre Weight Loss Shakes The Key To Lasting Weight Loss?

The Carb Cycling Meal Plan: How To Use Carb Cycling For Any Goal

Carb cycling is an incredible way to manage your diet for fat loss, muscle gain, and even just to maintain your weight (see my maintenance calories article for reference). But how do you go about it? This article will tell you everything you need to know about how to setup your own carb cycling meal plan.

There are 2 methods I’m going to highlight today to help you set up your own carb cycling meal plan.

Those are:

  1. The High/Low Method
  2. The High/Medium/Low Method

Before I go into the specifics of each method, here’s what you need to know… there’s no right way to do this. But it’s better to have a plan to work from, so see which one you are most attracted to and start there.

Read moreThe Carb Cycling Meal Plan: How To Use Carb Cycling For Any Goal

How To Determine Your Maintenance Calories (With A Working Calculator)

maintenance calories

If you’ve never heard the term maintenance calories before, here’s a simple definition: the total amount of calories required on a daily basis to maintain your body weight with no gains or losses in fat and/or muscle tissue.

The human body requires energy every day to maintain bodily functions and body weight. The food you eat every day is used in various ways to repair your muscles, help cells turnover to create new ones, store fat into your fat cells, and glycogen (carbs) into your muscles and provide energy to your body for movement and exercise.

Maintenance Calorie Intake (what does this mean?)

If you’re not gaining or losing weight at your current caloric intake, this is what we refer to as your so-called maintenance caloric intake.

To Maintain simply means to constantly replace the energy you’ve expended with more energy from food. It’s a cyclical process and you’ve been doing it your entire life, likely without ever thinking about the concept of maintenance calories before.

Read moreHow To Determine Your Maintenance Calories (With A Working Calculator)

How To Do Back Extensions (hyperextensions) With Proper Form

The back extension, also known as the hyperextension is a movement that doesn’t get as much love as it probably should. But that’s because it’s not as well known as the squat, deadlift, or even hip thrust.

In this demonstration, I’m going to show you how to do the movement with proper form and how to target your glutes and hamstrings, not your lower back.

However, it’s a great movement for the glutes and hamstrings when done properly. And despite its name, you aren’t necessarily extending at the hips. It could be said it’s more trunk flexion and extension, similar to doing crunches on the floor, or Superman exercises on your belly (which are great for spinal erectors).

Read moreHow To Do Back Extensions (hyperextensions) With Proper Form

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