5 Protein Rich Gym Snacks

If you’re serious about your weight training, then you already know how important protein is to muscle growth.

This is because your body requires the right combination of nutrients in order to maximize muscle gains.

Proteins contain amino acids, which are the building blocks of muscles and other bodily tissues. The greater variety of amino acids you get in your diet, the better support you’ll provide to your muscles. This is really crucial, because without adequate protein, you simply won’t see the results you’re looking for.

Generally speaking, animal proteins contain the greatest variety of amino acids, but vegetable-based proteins can also be effective additions to your diet. I recommend focusing on getting a variety of protein rich foods in your diet for optimal results.

This is also why amino acid supplements like Optimum BCAA and Optimum Glutamine are so effective. These muscle-building supplements are completely backed by science, so you really can’t go wrong. And trust me, you’ll notice the improvements in your size and recovery!

But let’s get to the focus of today’s article – protein rich gym snacks. Fuelling your muscles just before or after your workouts is crucial, so having the right protein rich snacks with you at the gym will go a long way. This is also a great way to save some cash!

Let’s take a look at my top 5 picks…

Top 5 Protein Rich Gym Snacks

1. Eggs – Eggs are a great source of protein, and really make the perfect snack. By hard-boiling your eggs, you’ll avoid adding unwanted fats to your diet. And don’t get hung up on the fat that’s naturally found in eggs – it’s healthy and will keep you feeling satisfied. Three hard-boiled eggs contain a whopping 19 grams of protein!

2. Almonds – Of all the nuts you could eat, almonds probably provide the best support for your muscle-building workouts. Almonds not only contain a lot of protein, but they’re also full of healthy fats and nutrients that boost your metabolism and support testosterone levels, so you can’t go wrong! Check out my favorite brand here – NOW Almonds.

3. Chicken – Grilled or baked chicken breast is one of the most satisfying protein rich options in my opinion. And it can make an easy gym snack! Just cut up some cooked chicken and add to a whole wheat wrap with a little mayo, some lettuce, and some tomato. This is an easy on-the-go snack!

4. Protein Bars – Protein bars have gotten a bit of a bad rap, but if you choose wisely, they can be a healthy snacking option. They’re packed full or protein that can provide your muscles with the fuel they need! My top picks are Myoplex LIte Bars and Promax Protein Bars – you can’t go wrong with these ones!

5. Whey Protein Powder – A protein shake is the most obvious choice for a protein rich gym snack, but it’s also probably the most effective! Whey protein provides excellent support for muscle growth and recovery between workouts. Have a shake within an hour before your workout and immediately after for optimal results.

If you’re looking for recommendations on the best products on the market, I highly recommend checking out either Gaspari Nutrition Myofusion or Optimum 100% Natural Whey. Another great option is MHP Probolic-SR Muscle Feeder, a time-released protein powder that will provide extended fuel for your muscles!

Fat Loss Program

Probably one of the most common questions I’m getting lately is about a good fat loss program to implement in your daily routine that will actually provide decent results so I thought I’d put together a pretty killer program for you.

To make this program really stick your best bet is to grab a notebook and make the effort to take some notes that really resonate with you.

Just the act of writing some of these sticking points will create an ever expanding drop into your mind’s eye and will enforce will-power you never thought you had.

Fat Loss Program: Step 1

If you haven’t set your objectives in place for this coming month, then it’s time to do that now. Be clear, concise and reasonable on what you want to achieve.

An example would be: I want to cut out all soda and juice drinks, and drop 2 inches in my waist size after 30 days.

This is a good general statement which will allow you to expand in the following steps.

To add to this you can also include a photo of a celebrity or athlete that you want to strive to look as good as. Even if it’s far from a possibility it will still set in motion a number of mental processes which will take you one step further.

Fat Loss Program: Step 2

Now you want to outline what it will take for you to reach your objectives. The first part of this may involve you cleaning out the junk foods in your kitchen and/or going grocery shopping with the healthiest nutrition in mind.

This is a golden grocery list so keep it close to you:

• High Protein Diet Shopping List
• Low Carb Diet Shopping List
• Low Fat Diet Shopping List

If you have a family that you can’t convince to stay as healthy as you, then keep a cupboard for them which maybe even has a lock on it (with a combo only your family has) or just has a photo to remind you of your goal. I strongly believe that if you are not one to be opening that cupboard you will get a boost of will power since it’s not constantly reminding you of the junk you think you want.

Fat Loss Program: Step 3

Now it’s time to select a well rounded workout that will challenge your entire body along with a focus on cardio and core. I have hundreds of extremely popular workouts in the Workouts and Training section of the site and you can always mix and match.

The key with this workout plan that you devise is to make sure it backs up your objectives. But let me explain this a little further in the perspective of a trainer.

If you notice the workout is geared towards gaining muscle by focusing on low reps (6-10 range), then all you have to do is increase the number of reps to 12-14. Higher reps will help you burn more fat, whereas lower reps will help you build more muscle.

Fat Loss Program: Step 4

If you think you still need more help and want to include healthy supplements then I would recommend going over this list of top supplements that have helped me and my clients lose fat especially during those periods when you just can’t beat the odds.

• High quality, great tasting and low calorie protein powder: Optimum 100% Natural Whey
• Pure grade heart healthy Omega 3′s: AllMax Nutrition Omega 3
• Men and women’s comprehensive fat loss stacks: Basic Fat Loss Stack
• Green tea antioxidants and fat metabolizer: Irwin Naturals Green Tea Fat Metabolizer
• Appetite control and suppression: USPlabs OxyELITE Pro

Quick Weight Loss Recipes

Looking for some easy and quick weight loss recipes?

I try pretty hard to stick to a low-fat, whole foods diet. But it’s tough without a good set of recipes. And if you’re like me, you need a little variety to keep you going. It’s easy to get bored with the same old snacks and meals.

So I’m going to offer up some quick weight loss recipes to spice up your diet and keep you motivated to eat healthy and lose weight.

Weight Loss Diet Principles

Before I get to the recipes, there are a few principles of healthy eating that you should keep in mind. All of these recipes are based on these principles, so they’re the best I have to offer.

1. Keep it Fresh & Real – This is really what I mean by a whole foods diet. Always go for fresh, real ingredients that are minimally processed. Organic is often the best option when looking for this, and make sure you stick to whole grains!

2. Cut the Bad Fat, Keep the Good – Any healthy diet should be low in fat, but this is really only true of the bad fats like trans and saturated – the kind found in fried foods, greasy foods, butter, and dairy products (to name a few). Go for healthy fats like these Optimum Fish Oil Softgels, which actually help boost your metabolism!

3. Watch the Sugar & Sodium – The other ingredients to keep out of your diet are sugar (especially refined sugar) and sodium. If you can help it, do your best to avoid adding these ingredients to your foods.

4. Look for Protein – Protein will help keep you feeling full longer and help your body burn more calories and fat during digestion. This is why a protein shake using a protein supplement likeOptimum 100% Natural Whey is a great way to start your day.

5. …and Fiber – The other ingredient to try and get more of is fiber. Like protein, fiber keeps you feeling full and boosts your metabolism. But it also helps you digest fat better. Add a scoop ofMyogenix Pro Fiber to your protein shake, and you’ll double up on your weight loss results.

Quick Weight Loss Recipes

Ginger-Garlic Chicken

Ingredients:

• ¼ cup of ginger garlic marinade
• 1 pound of boneless skinless chicken breasts
• 2 cups of brown rice (Cooked)
• 4 cups of vegetables of your choice (steamed for 5-7 minutes)

Directions:

Marinade chicken in ginger garlic sauce (available at most grocery stores) for 24 hours in the fridge. Grill marinated chicken for 15-20 minutes, flipping in the middle. Serve with rice and vegetables and drizzle with additional marinade as desired. Makes 4 servings.

Spinach & Tomato Pasta Salad

Ingredients:

• 8 oz. of whole wheat pasta of choice (penne, orzo, etc.)
• 2 tablespoons of extra virgin olive oil
• 8 oz. of low-fat feta cheese (crumbled)
• 16 oz. of grape or cherry tomatoes
• 4 cups of fresh organic baby spinach
• 2 tablespoons of capers
• salt and pepper to taste

Directions:

Cook pasta until al dente. Drain and refrigerate for at least an hour. In a large bowl, add spinach, feta, tomatoes, and capers. Mix, add pasta and salt and pepper, and drizzle with olive oil. Give the salad one more toss and serve. Makes 4-6 servings. To beef up the protein, add some sliced grilled chicken breast.

Turkey Meatloaf

Ingredients:

• 1 pound of lean ground turkey (chicken will also work)
• 1 large egg (beaten)
• ½ cup of quick oats or whole wheat bread crumbs
• ½ cup of pasta sauce or marinara sauce
• 1 clove of garlic, minced
• 1 tablespoon of minced onion
• 1 tablespoon of Italian seasoning

Directions:

Mix all ingredients (by hand gives you the best results). Preheat your oven to 375 (F). Add meatloaf mixture to loaf pan and bake for 1 hour or until top is golden brown. You can also divide the mixture into a muffin tin and bake for 35-40 minutes for about 9 mini meat loaves.

Tilapia with Italian Crumb Topping

Ingredients:

• 4 skinless tilapia fillets
• ¼ cup of whole wheat bread crumbs
• 2 tablespoons of grated parmesan cheese
• 1 tablespoon of cornmeal
• 1 teaspoon of extra virgin olive oil
• ½ teaspoon of Italian seasoning
• 1/8 teaspoon of garlic powder
• 1/8 teaspoon of ground black pepper
• 1 large egg (beaten)

Directions:

In a small bowl, mix bread crumbs, parmesan cheese, cornmeal, oil, and all seasonings. Line a baking sheet with parchment paper and place tilapia fillets evenly on the sheet. Brush the fillets with egg and spread on the dry mixture evenly with a spoon. Bake at 450 (F) for 12-16 minutes or until the fish flakes easily with a fork.

Peanut Butter Banana Smoothie

Ingredients:

• ½ cup of skimmed milk or milk alternative (almond milk is my favorite)
• 1 banana (frozen or chilled)
• 2 tablespoons of all-natural peanut butter
• a handful of ice cubes (as desired)

Directions:

Place everything into a blender and blend on high speed until desired consistency. To increase the amount of protein, add a scoop of the Optimum 100% Natural Whey.

10 Tips for guaranteed weight loss

Weight loss tip 1: Decide how much weight you need to lose - Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

Weight loss tip 2: Time management - This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking - all within your current work and home life routine. If you don't do this now, your days will be rushed and unplanned, and you won't be able to sustain your weight loss efforts.

Weight loss tip 3: Stock your kitchen - Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step - cooking healthy meals at home.

Weight loss tip 4: Eat healthy homecooked meals - Whether it's you who's cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who's lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you'll start seeing results in no time.

Weight loss tip 5 : Start a cardio + weights workout - A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

Weight loss tip 6: Alter your snacking habits - At Health Me Up, we have several healthy snacking ideas for you. Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that'll satisfy every craving of yours.

Weight loss tip 7: Have at least one active hobby - It isn't sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn't a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you'll have fun along with the healthy weight loss.

• Hard water? No problemThe best solution for households, commerce and Industry.www.scalewatcher.com

Weight loss tip 8: Find a solution to combat stress - As we pointed out in our post about stress and weight loss, stress is always detrimental to healthy weight loss in the long run. Find ways to combat stress and you'll soon realise that your diet and exercise aren't sabotaged anymore, and that you truly do see results. Look at yoga, meditation, deep breathing exercises, or simple hobbies like reading to fight stress.

Weight loss tip 9: Drink plenty of water - You've known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it's time to stop that. Check out some exciting ways to make water interesting and you'll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

Weight loss tip 10: Plan healthy vacations - Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren't impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that'll help you stay fit forever and not short term weight loss quickfixes.

Weight Loss Tips: Sleep and Fat Loss

According to much recent research the average amount of sleep North American’s get is down significantly with men aged 30-44 being the worst offenders.

The price you pay for lack of sleep is more than a loss of productivity at work, it can negatively effect your health in more ways than you may have guessed.

So how is this possible and how does lack of sleep affect our weight loss efforts? Let’s look at some of the important basics…

Sleep and Fat Loss – Immune System

Everyday we are exposed to a large number of different pathogens and viruses and sleep is critical in keeping our immune system in check. The reason for this is because during sleep our body is creating and preparing T cells which help us fight infections throughout the day.

Without proper sleep our chances of fighting these bacteria & viruses is severely compromised and in this case our body is too busy trying to defend itself. So how can this be connected with fat loss?

The answer is simple. If our body is overwhelmed and trying to defend itself it loses focus in maintaining a proper metabolic state. As a result, our body will store calories to help us fight these infections, because after all this defense mechanism to require a large amount of energy.

Couple that with not getting into the gym or doing our regular exercise routine and we have now stepped backwards in our training goals.

Sleep and Fat Loss – Human Growth Hormone

Another hormone that is largely produced during our deep sleep cycle is the human growth hormone (aka hGH). This hormone is extremely complex and many of it’s functions are still trying to be figured out but the science definitely backs up it’s importance when it comes to our overall health.

Recent research with those who are hGH deficient has shown that supplementation allows these people to have increased muscle mass, decreased body fat, increase bone density, improved skin texture and tone, better energy levels as well as improved immune system function and sexual function!

In fact, the international Olympic committee has banned hGH because of it role as an anabolic (muscle producing) agent for adults.

So do you see what I mean now by not getting enough sleep largely affecting our results with fat loss and muscle production?!

P.S. If you want to supplement with a hGH supporting supplement try Fountain of Youth hGH Complete

Sleep and Fat Loss – Quality over Quantity

So how much sleep do we really need? The research on this topic is not only superfluous but very controversial. People’s bodies differ along with age and hormone levels so I think the best bet is to count on the quality of your sleep having you feel well rested the next day.

If you’re feeling tired after 10 hours of sleep you need to factor in how many times you got up in middle of the night and think about ways to improve your deep sleep. If you’re drinking too much water or caffeine beforehand then try reducing the amount of these substances. Of course, stress also plays a major factor. What can you do the few hours before sleep to reduce your stress levels and disassociate yourself from work and family pressures?

Sleep and Fat Loss – Natural Sleep Supplements?

What about natural sleep supplements? From my research one of the best natural sleep supplement is definitely melatonin and zinc/magnesium, which help reduce anxiety and allows for deeper sleep. It’s best to use on nights when you’ve tried everything else and had no luck falling asleep.

One of the best products on the market has a pretty impressive list of natural ingredients, (including magnesium, melatonin, and Magnolia) here is the link: Shut-Eye. If you are not a fan of melatonin then I would highly recommend Muscle Pharm Bullet Proof or NOW ZMA which both have had excellent reviews.

Weight Loss Tips: Sleep and Fat Loss Conclusion

If you’re noticing you aren’t getting the best results from your healthy diet and workout plans then sleep is most likely the major factor keeping you back.

Don’t stress out about sleep, that is definitely the worst thing you can do, and we are all guilty of it. The best idea is to keep a natural sleep cycle even on the weekends and watch how different stress factors and foods/liquids affect your nightly sleep.

Sleep is a big topic so I will follow up this article in the near future with the most successful methods to guarantee a good nights sleep, but for now you should definitely keep the notes above in mind.

Do Energy Drinks Help You, or Can They Make You Fat?

Today I hаvе а lіttlе rant оn energy drinks…

I receive а ton оf questions аbоut аll оf thеѕе nеw “energy” drinks thаt hаvе hit thе market оvеr thе lаѕt fеw years. Thеу ѕееm tо bе аll thе rage, аnd thеу promise уоu thе world wіth outrageous claims оf аll оf thе super energy thаt уоu аrе gоіng tо have, аnd hоw you’ll bесоmе thе bеѕt athlete іn thе world, start lifting cars оvеr уоur head, аnd gеt а perfect body.

Sо а couple questions arise:

Arе thеѕе “energy” drinks rеаllу аnу good fоr you? Dо thеу асtuаllу increase уоur energy? Dо thеу rеаllу hаvе ѕоmе sort оf magical energy formula? Wіll thеу hеlр уоu lose weight?

Fіrѕt оf all, let’s lооk аt whаt mоѕt оf thеѕе energy drinks аrе uѕuаllу mаdе of. Mоѕt оf thеm аrе simply carbonated water loaded wіth gut-fattening high fructose corn syrup (or оthеr added sugars), caffeine, thе amino acid taurine, аnd ѕоmе crappy artificially-derived vitamins added fоr show tо trick уоu іntо thinking there’s ѕоmеthіng healthy аbоut thеѕе concoctions.

Let’s start wіth thе high fructose corn syrup (HFCS). Well, hеrе we’ve gоt empty calories thаt wіll gо straight tо уоur belly fat, аnd thаt аrе possibly еvеn WORSE fоr уоu thаn plain оld refined sugar (although that’s uр fоr debate, but semantics іn thе big picture). Sоmе energy drinks uѕе оthеr added sugars іnѕtеаd оf HFCS, but іt doesn’t rеаllу matter, bесаuѕе thеу аrе аll gut-fattening empty calories wіth nо nutritional benefit.

Ok, ѕо уоu ѕау thаt thеу аlѕо hаvе low-sugar оr sugar-free varieties аѕ аn alternative tо thе HFCS-laden energy drinks. Yes, but nоw уоu hаvе thе problem оf thе harmful chemicals іn thе artificial sweeteners whісh hаvе thеіr оwn set оf health dangers.

Anоthеr problem wіth artificial sweeteners іѕ thаt thеrе аrе ѕоmе research studies thаt іndісаtе artificial sweetener uѕе leads people tо inadvertently consume mоrе calories аnd gain mоrе weight іn thе long run… іn addition tо hаvіng а negative hormonal effect іn thе body. I won’t gо іntо аll оf thе details оn thаt topic bесаuѕе thаt wоuld fill uр аn entire discussion bу itself.

Juѕt trust mе thаt artificial sweeteners аnd artificial chemicals іn food іn general, аrе ALL bad news fоr уоur body! It’s nеvеr а good idea tо trу tо “trick” уоur body wіth artificial tastes.

Whаt аbоut thе caffeine?

Well, fіrѕt оf all, caffeine doesn’t іn іtѕеlf provide “energy”. Technically, thе оnlу substance thаt асtuаllу рrоvіdеѕ energy іѕ calories (from carbs, protein, аnd fat).

However, caffeine саn bе аn aid fоr livening оr waking ѕоmе people up, bу means оf stimulating thе central nervous system.

Inѕtеаd оf caffeine artificially added tо ѕоmе carbonated “energy” drink, I’d rаthеr gеt mу caffeine frоm а natural source lіkе green, white, оr oolong teas (or mу nеw favorite – yerba mate teas), whісh асtuаllу provide vеrу powerful healthy antioxidants too!

Kеер іn mind though, іf you’re а regular daily coffee drinker, уоu рrоbаblу hаvе ѕоmе level оf addiction tо caffeine аnd рrоbаblу wouldn’t receive tоо muсh benefit frоm thе caffeine іn аn energy drink anyway.

Tip: trу tо drink mоrе tea аnd reduce уоur coffee intake tо оnlу а couple days реr week max tо reduce уоur dependency оn caffeine. Mоѕt teas соntаіn muсh lеѕѕ caffeine thаn coffee, аnd ѕоmе teas (such аѕ green, white, аnd oolong) соntаіn synergistic phytochemicals thаt work tо slow thе response оf thе caffeine thаt thеу dо contain. Thіѕ means уоu gеt а milder response frоm thе caffeine іn green, oolong, оr white teas compared tо thе harsher jittery response thаt ѕоmе people gеt frоm coffee.

Nоw whаt аbоut thаt ѕо called magical blend оf taurine аnd B-vitamins thаt thеу load іntо thеѕе energy drinks?

Well, big deal…you gеt taurine іn аlmоѕt аnу protein source. And thе vast majority оf thоѕе artificially added B-vitamins аrе simply coming rіght оut іntо thе toilet іn уоur pee. Vitamins аrе bеѕt obtained naturally frоm а REAL food source, nоt artificially added tо ѕоmе carbonated drink. Yоur body јuѕt doesn’t uѕе fake sources оf vitamins аѕ readily аѕ natural sources frоm real food.

Sо аѕ уоu саn see, іn mу opinion, I give аll оf thеѕе energy drinks а big time THUMBS DOWN! Don’t fall fоr thе ridiculous marketing оf аll оf thеѕе so-called “energy drinks”.

Instead, here’s mу recipe fоr mу оwn home-made energy drink:

1. Mаkе а big iced tea mixture uѕіng green tea, white tea, аnd yerba mate tea. I lіkе tо add а lіttlе fruit flavor, ѕо I’ll uѕе 1 tea bag оf а raspberry оr blueberry hibiscus tea, аnd thеn uѕе 2-3 green and/or white tea bags, аnd 2-3 yerba mate tea bags, аnd mаkе а gallon container оf iced tea. I јuѕt uѕе а small amount оf stevia tо lightly sweeten thе batch оf tea.

2. I buy а container оf organic coconut water frоm а health food store, оr buy fresh coconuts tо obtain thе coconut water frоm thе inside.

3. Fоr mу healthy energy drink, I mix а hаlf оf а glass оf thе white/green/yerba mate iced tea mixture аnd fill thе rest оf thе glass wіth thе coconut water.

Thіѕ іѕ асtuаllу а delicious аnd trulу healthy energy drink іnѕtеаd оf thе chemical-laden crappy energy drinks thаt еvеrуbоdу іѕ gеttіng suckered іntо buying thеѕе days.

Thе green, white, аnd yerba mate teas соntаіn а small dose оf caffeine аlоng wіth а diverse mixture оf powerful antioxidants аnd synergistic phytochemicals. Plus, thе coconut water іѕ а rich source оf electrolytes аnd а diversity оf vitamins аnd minerals. Coconut water іѕ knоwn tо provide а good instant energy source, аnd аlѕо соntаіnѕ а small dose оf medium chain triglycerides (MCTs), whісh аrе healthy fats thаt аrе readily uѕеd fоr energy аnd аlѕо aid уоur immune system.

Sо enjoy thіѕ natural healthy energy drink, knowing thаt you’re dоіng уоur body good іnѕtеаd оf filling іt wіth chemicals wіth normal store-bought energy drinks.

Aѕ usual, feel free tо email thіѕ link tо уоur friends аnd family оr share іt оn уоur blogs, forums, оr facebook pages tо hеlр уоur friends live healthier.

1500 Calorie Diet

Calorie-counting isn’t for everyone, but if your weight loss goals are big, it may be exactly what you need to do.

At a basic level, weight loss requires taking in fewer calories than you burn over an extended period of time. In other words, you need to eat less and burn more to see significant results.

In order to burn one pound a week, a deficit (more calories burned than eaten) of 500 calories is needed per day. This can be accomplished fairly easily by eating a healthier diet and getting active. Portion control is also important, but so is cutting down on fats, sugars, sodium, and processed foods.

This is where meal plans come in handy. Meal plans help take some of the guesswork out of dieting, in an attempt to show you what you can eat when you’re trying to lose weight.

So here’s a 2-day sample meal plan to get you started. This one comes in at only 1500 calories a day, which should help you get into the red and start losing weight fast!

1500 Calorie Meal Plan

Day 1 Breakfast – Dried Apricot & Flax Muesli (400 calories)¾ cup rolled oats, ¾ cup milk, ¼ cup chopped dried apricots, 2 tablespoons ground flaxseed, 1 teaspoon honey. Mix all ingredients and let sit 15 minutes.

Day 1 Lunch – California Burger (400 calories)1 vegetarian burger, 2 slices whole grain bread, toasted, 1 tablespoon hummus, 1/4 avocado, thinly slices, 2 tomato slices, 1 cup grapes. Cook burger in microwave according to package directions. Place on toasted bread with hummus, avocado, and tomato. Serve grapes on the side.

Day 1 Snack – Pineapple with Cottage Cheese (200 calories)¾ cup low fat cottage cheese, ¾ cup pineapple chunks.

Day 1 Dinner – Sesame Salmon with Borccoli Brown Rice (500 calories)2 teaspoons sesame oil, 1 clove garlic, minced, 5-ounce salmon fillet, 1/2 tablespoons sesame seeds, toasted, 1 teaspoon olive oil, 1 cup chopped broccoli, 1/2 lemon, juiced, Sea salt and pepper, to taste, 1 cup cooked brown rice.

Preheat broiler. Whisk sesame oil and garlic. Brush on both sides of salmon and sprinkle with sea salt and pepper. Place salmon on a baking sheet and broil for 10 minutes. Sprinkle cooked salmon with sesame seeds. Steam broccoli and flavor with lemon juice, salt and pepper. Serve cooked brown rice with lemon broccoli and broiled sesame salmon.

Day 2 Breakfast – Blueberry Walnut Waffles (400 calories)2 frozen whole grain waffles, 1/2 cup blueberries (fresh or frozen, unsweetened/thawed), 1 tablespoon chopped walnuts, 2 tablespoons 100% maple syrup. Toast waffles and top with blueberries, walnuts and maple syrup.

Day 2 Lunch – BLT Salad (400 calories)5 slices turkey bacon. 3 cups chopped romaine lettuce, 1 small tomato, chopped, 1 tablespoon sliced almonds, 2 tablespoons light honey mustard dressing, 5 whole grain crackers, 1 orange. Microwave bacon, cut into pieces and toss with lettuce, tomato, almonds, and dressing. Serve with crackers and an orange.

Day 2 Snack – Black Bean Salsa with Baked Chips (200 calories)1 whole grain tortilla, 1/4 cup salsa, 1/4 cup black beans.

Day 2 Dinner – Parmesan Pasta with Sautéed Vegetables (500 calories)2 teaspoons olive oil, 1 clove garlic, minced, 1/2 onion, chopped, 1/2 cup sliced mushrooms, 1 cup spinach, 1/2 tomato, chopped, 1/8 teaspoon each: sea salt and pepper, 1.25 cups cooked whole-grain penne pasta, 1/2 cup Northern beans, 2 tablespoons grated Parmesan cheese.

Heat oil in a pan over medium high heat. Add garlic, onion, and mushroom and cook for 4-6 minutes, until onion starts to soften. Add spinach, tomatoes, salt and pepper; cook 2-3 minutes, until vegetables are cooked. Mix cooked vegetables with pasta and beans. Top with Parmesan cheese.

Looking for an extra boost?

Another great addition to your diet is a green tea supplement like Irwin Naturals Green Tea Fat Metabolizer. This will help you burn some extra calories and bring you closer to your weight loss goals!

Thyroid Supplements and Weight Loss

The thyroid gland is a powerful endocrine gland in our neck area which has a major effect with regards to the results of all our training and healthy eating.

For many an underactive thyroid will heavily negate their efforts and seriously compromise their ability to lose weight and gain muscle. Considering 1 in 13 North Americans have thyroid disorders this number is quite alarming especially since many are undiagnosed.

Let’s take a quick look at the function of the thyroid and then discuss supplements which have been designed to support the thyroid gland.

Thyroid Gland Function

The main function of the thyroid gland is to control how our body makes proteins (muscle fibers), uses energy and most dramatically controlling sensitivity level of other hormones within our body.

The ones of interest to us are T3 & T4 which are synthesized by our bodies through the amino acid tyrosine and iodine. The reason these are of such importance to us is because they affect our metabolism as well as the rate & growth of numerous systems within our body.

Symptoms of Hypothyroidism

First of all, hypothyroidism is defined by the underproduction of T3 & T4 thyroid hormones. The most common symptoms of hypothyroidism include weight gain, fatigue, cold intolerance, loss of hair and cardiovascular difficulties (slow heart rate under 60 beats per minute during rest).

If you notice that all these symptoms are happening even though you are sleeping enough and having a relatively healthy diet then it is a good idea to get checked out by your doctor with a simple blood test. Treatment is very easy with a daily supplement by the name of levothyroxine or also known as synthroid.

What about other supplements in the market?

Thyroid Supplements and Weight Loss

One of the more interesting supplements that I have come across for thyroid support is NOW Thyroid Energy which has both the amino acid tyrosine and the element iodine. Simple enough and quite cheap, get more info on – NOW Thyroid Energy.

Another supplement which takes it to the next level is Muscle Pharm Shred Matrix. In addition to tyrosine and iodine it includes green tea extract to really boost thermogenesis of fat and caffeine to boost energy levels and physical performance. Get more info on – Muscle Pharm Shred Matrix.

If you’re looking for a non-stimulant while at the same time want optimal thryoid support then you may want to look at Magnum Nutraceuticals CLA. CLA also works to help with lean muscle gain without caffeinating you so it packs quite a punch. Get more info on – Magnum Nutraceuticals CLA.

Weight Loss Tips for Men

Weight loss is one of the most popular health and fitness goals I encounter with my clients – both women and men alike!

But there are a number of reasons why men and women need to approach this goal a little differently.

First, men often have the additional goal of building significant amounts of muscle mass. They also have higher levels of testosterone, which naturally improves their ability to build muscle and burn fat.

So I’ve compiled a list of my top weight loss tips for men. Take a look, and give them a try – you can’t go wrong!

Top Weight Loss Tips for Men

1. Don’t Give Up on Cardio

This one has become a little controversial in popular culture. Many fitness experts claim you don’t need to do cardiovascular exercise at all, while others still support it. I have definitely seen some cases where guys get in shape without cardio, but this really doesn’t work for everyone.

If you’re trying to lose weight and cardio’s not part of your workout, then I suggest giving it a try. I don’t like any fitness regimen that includes too much cardio, but adding short bursts of high intensity cardio can really make a big impact on your body’s ability to burn fat. There’s no doubt about it – cardio burns a ton of calories.

The fear is always muscle mass, as it is possible to burn muscle if you do too much cardio. The ideal cardio workout is one that includes resistance training. This is why I’m a huge fan of high intensity interval training(HIIT). You’ll get better results in a third of the time, and still burn a ton of calories and fat. Take a look at my article on HIIT here for more details.

2. Eat a Ton of Protein

Not literally, of course, but you need to realize that protein is not just essential for building muscle. It also boosts your metabolism and gets you burning fat even while at rest. You should be getting at least 20 grams of protein in every meal, and make sure your snacks are also packed full of protein.

One of the leading protein supplements on the market is Gaspari Nutrition Myofusion (the Delicious Vanilla flavor is amazing). But to really fuel your muscles for those hard workouts, I recommend a sustained release protein like MHP Probolic-SR Muscle Feeder. This will ensure that your muscles are getting adequate protein throughout the day, which will further help you avoid cravings.

3. Take Things Up a Level

To see faster weight loss results, you really need to boost your energy expenditure at the gym. By doing so, you’ll burn more fat during your workout and build more lean muscle mass, which will get you burning more fat down the road. There are a number of things you can do to take it up a notch.

First, a pre-workout supplement like Gaspari Nutrition SuperPump MAX or USPLabs Jack3d can help you get a lot more out of your workouts. It will also boost your metabolism and get you burning more fat, so it’s all around an effective option. You can also try something as simple as hydrating with VPX Coco Fit Coconut Water during your workouts. It’s a pretty effective source of energy, and will replenish key nutrients lost during exercise.

If you’re looking to get more serious about your fat-burning efforts, then you really need to check out a new supplement on the market – 7-Keto LeanGels. It’s a unique blend of really powerful weight loss supplements that will give you the boost you’ve been looking for!

Low Calorie Snacks

In any battle for weight loss, calories always play a role, whether they’re your focus or not.

Calories are essentially the units of energy contained in food. If your primary fitness goals are gaining muscle and staying fit, you don’t need to worry too much about calories. But if you’re trying to lose a significant amount of weight, you need to be a little more mindful of your calorie intake. After all, when they don’t get used up, those extra calories can be stored as fat!

The general rule of thumb for healthy snacking is choosing snacks that are low in fat (especially the bad kind), low in sugar, and high in something healthy, like fiber, protein, or vitamins and minerals. But beyond these rules, choosing low calorie snacks can also make a huge difference.

Here are 20 low calorie snacks to help you lose weight and stay thin. All of these snacks are 100 calories or less!

Low Calorie Snacks – 100 Calories or Less!

1. Greek Yogurt – 1/2 cup of non-fat Greek yogurt with 1 teaspoon of all-natural honey.
2. Strawberries & Cream – 1 cup of fresh strawberries topped with 2 tablespoons of low-fat whipped cream.
3. Blueberry Oatmeal - 1/3 cup of cooked quick oats topped with cinnamon and 1/4 cup of fresh blueberries.
4. Hummus & Carrots – 10 baby carrots and 2 tablespoons of hummus.
5. Celery & Peanut Butter – A couple celery sticks and a tablespoon of all-natural peanut butter.
6. Edamame – 1 cup of this traditional Japanese appetizer, topped with a bit of salt.
7. Pretzels with Mustard – 2 pretzel rods with a bit of salt and 1 tablespoon of mustard (yellow or Dijon).
8. Pumpkin Seeds – 2 tablespoons of pumpkin seeds, sprayed with oil, baked, and salted.
9. Hard-Boiled Egg – Keep it simple, and top with a little salt and pepper.
10. Cream Cheese & Crackers – 5 to 7 whole grain crackers and 2 tablespoons of fat-free cream cheese.
11. Rice Krispy’s – 1/2 cup of the favorite cereal with 1/2 cup of skim milk.
12. Dark Chocolate – If you’re feeling really indulgent, you can get away with about 3 squares of the good stuff.
13. Fig Newton’s – 3 of these will satisfy your sweet tooth.
14. Pistachios – About 25 pistachios – these are the best nuts you can snack on.
15. All-Natural Popcorn – You can afford about 2 cups of the fat-free kind.
16. Nachos & Salsa – About 10 backed nacho chips and 1/4 cup of salsa.
17. Cucumber Salad – 1 cucumber, sliced, with 3 tablespoons of chopped tomato and 2 tablespoons of balsamic vinegar.
18. Kale Chips – 1/2 cup of raw kale, naked at 400 degrees (F) with 1 teaspoon of oil (until crisp).
19. Apple & Cheese – 1 tart apple, sliced, with 4-5 slices of low-fat mozzarella cheese.
20. Strawberries & Chocolate – 5 strawberries dipped in 2 squares of melted dark chocolate.

There you have it, 20 healthy, low-calorie snacks that will totally satisfy your cravings while keeping you on the road to weight loss!

Depending on your diet and fitness goals, you might also be interested in checking out these 5 Protein Rich Gym Snacks, as well as my recommendations for Healthy Snack at Night.