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3 rules that is key to building muscle.

Alistaire Nzekio

Feb 11, 2019
3 min

3 rules that is key to building muscle.

Let me start by saying that there isn't any "right" way of working out, everyone responds to fitness differently and therefore whatever works for him may not work for you, HOWEVER! we are still organism that follow certain rules of science whether we like it or not. When it comes to increasing your muscle mass, your body's skeletal muscles NEED to be placed under a systematic stress of progressive overload. That load does not have to mean more weight, it could also mean more

4 NEW! tips to lose your belly fat.

Alistaire Nzekio

Feb 6, 2019
2 min

4 NEW! tips to lose your belly fat.

Besides the regular usual tips you see and hear all the time like "meal prep before hand", "have a food journal", "eat lots of vegetable, fiber & protein", "drink plenty of water", "exercise more!" and etc... Here are the tips you probably never came across and that also have a great deal of potential to help you reduce your % body fat. 1. Eat on a smaller plate: The level of synchronization our body is to our brain is always amazing. Perception is everything, and trust me no

Where did all my fat go?

Alistaire Nzekio

Jan 30, 2019
2 min

Where did all my fat go?

Weight loss is different than fat loss, usually how fast the weight drops is highly correlated with how much of that weight is muscle/water or fat. For example, if you are 190 lbs in the morning, then 186 after your workout, most of that loss is probably due to water loss...If you exercised fasted, you can add some muscle loss in there too. But how can you be sure or know if your body actually burned its fat. BIG DISCLAIMER! science has yet to get a full grasping understandin

How to resume your fitness journey after a long break!

Alistaire Nzekio

Jan 28, 2019
2 min

How to resume your fitness journey after a long break!

Your are not feeling well, it is cold outside, you just got an injury or you are simply sick with a flu or cold. Whatever the reason, we all have had "pauses" in our fitness journey, and the prodigal return isn't always glamorous, in fact it is quite annoying and at times scary. How to ease back on track in the most effective manner possible? Take a deep breath?: Don't mentally crucify yourself for falling off the wagon, it happens, that is why it is called a fitness journey

Muscular Imbalances!

Alistaire Nzekio

Jan 23, 2019
2 min

Muscular Imbalances!

Many of us are walking around with muscle imbalances that are potential cause of injury. It is easy to aim for a better waistline, losing weight and etc... these are the main reasons why someone grabs a gym membership or works out. But functionality should be your number one goal as it helps minimize injury, with injury comes goal disaster! who wants that? What is it?: Every joint in your body is surrounded by muscles, responsible for your movement. If the muscle on one side

Exercise Supplements?

Alistaire Nzekio

Jan 16, 2019
2 min

Exercise Supplements?

The quick big answer to this question is a giant MAYBE, but why? The research: The supplement industry has a huge bias when it comes to their research, they mostly use a small sample group comprised mainly of young healthy men, they hardly entertain women, middle aged & older adults. Furthermore their sample size and time frames are too small for the research to be considered "definitive results". A lot of the ingredients have not even been tested to see how they react with o

DETOX? or waste of time?

Alistaire Nzekio

Jan 9, 2019
2 min

DETOX? or waste of time?

The definition of detox within the nutrition context is to clear your body of toxins, a "reset" button if you will. Well here is some hard knowledge for you. The SCIENCE!: Your wonderful body is a result of millions of years of evolution, and trust me, mother nature has figured out a way to keep your insides clean. Introducing to my right, your LIVER. Its job is to filter your blood coming from your digestive tract, back to your body. It metabolizes drugs, cleans out harmful

Why you should not fear red meat?

Alistaire Nzekio

Jan 7, 2019
1 min

Why you should not fear red meat?

First let me start by saying that "red meat" is all meat that is red when raw and not white when cooked. Yes it sounds silly but according to the above definition, lamb, rabbit, duck, beef, and most mammals fall under red meat category. The research: A lot of the info surrounding the red meat scare are usually drawn from the media, which are known to misinterpret observational research (it makes for better headlines & ratings), but quite frankly there just inst enough experim

Just ate yet still hungry?

Alistaire Nzekio

Mar 26, 2018
1 min

Just ate yet still hungry?

OK so a few reasons may cause you to feel hungry still, even after having that big dinner, let's break down the most common ones. You ate too fast: There is a delay for your stomach letting you know it is full, so it is important you slow down when you eat. Savor it, enjoy the tastes, the smells and all the other glories a great meal has to offer, or better yet, engage in a meaningful conversation during your meal time, make a phone call, eat with the family etc... That will

New to this? what to expect from your journey, program, and most important, YOU!

Alistaire Nzekio

Mar 26, 2018
2 min

New to this? what to expect from your journey, program, and most important, YOU!

New to Working Out? Here’s What to Expect If this is the first time you are working out, welcome! We are glad that you have decided to make this decision. Unfortunately, due to what we see on commercials and in the media, there are a few things that you may be expecting to happen. We will set the record straight for you so that you are prepared with the proper tools to achieve success in your expedition. Know Your Thresholds The human body is a wonderful thing, but we can on

H2O...How much do you really need?

Alistaire Nzekio

Mar 19, 2018
1 min

H2O...How much do you really need?

I am sure we have all heard the recommendation, “Drink eight-8 ounce glasses of water a day.” For some, this may very well be the case. However, this is no longer a “one size fits all” umbrella recommendation. New research has shown that as a general recommendation you should try to drink between .5-1 ounce of water per pound of body weight, every day. A few tips on how to drink more water during the day Keep an insulated water bottle at your desk/work space Keep a glass of w

Getting old is NATURAL, Being old is a CHOICE, What is your choice?

Alistaire Nzekio

Mar 19, 2018
2 min

Getting old is NATURAL, Being old is a CHOICE, What is your choice?

Getting Old Is Natural, Being Old Is A Choice I mean let's face it, I'm getting old YOU are getting old and if you reading this you probably ARE old, EVERYONE is getting old, that is an inevitable process of nature similar to birth. The difference comes down to one's mental perception of not only themselves but that of their bodies. Allow me to explain. We live in a society where youth is extremely revered and the term "aged" is classified or set aside. Consequently, we react

How to set, track, and monitor your progress parameters to maximize your "result success".

Alistaire Nzekio

Mar 12, 2018
2 min

How to set, track, and monitor your progress parameters to maximize your "result success".

What ever your goal is, from weight loss to fat loss to exercise performance, YOU need to be able to track how you are doing progressively. This will not only allow you to understand WHAT went wrong or right but also WHERE it went wrong, right and HOW. Exercise Performance: Most sports require 2 fundamentals, muscle endurance and power. And all sports require a 2-stage "practice", off the "court" and on the "court". So how do you track your progress and measure how that progr

When Should I eat my carbs?

Alistaire Nzekio

Mar 12, 2018
1 min

When Should I eat my carbs?

OK let’s be real. Everyone loves their carbs. Not only do they taste delicious, but they serve as our primary source of energy as we go about our day. So the question now becomes, when should I eat all this energy packed goodness? The best way to look at carbs within your diet is purely from an energy standpoint. You can imagine your daily energy supply as a gas tank. You want that gas tank full in the morning as you embark on your long day. As your day comes to an end you ar

How to stick to your nutrition goals while on vacation?

Alistaire Nzekio

Jan 15, 2018
1 min

How to stick to your nutrition goals while on vacation?

You worked so hard and now it is time for a well deserved vacation, where you can sleep all day, eat anything you want at whatever time you want. Oh and also add drinks to this temporary rule, because you deserve it! Although you are correct, understand that you can undo weeks of proper dieting in just a few days, so here is a simple tip to indulge and limit the potential nutrition damage brought on by vacations. Pick which meal you get to indulge in & on which day. Letting y

What to do if you get injured or if something doesn't seem right?

Alistaire Nzekio

Jan 15, 2018
2 min

What to do if you get injured or if something doesn't seem right?

The moment you take your first step towards your fitness journey, injury becomes much more a reality and let me tell you, it can be devastating and crippling to you achieving your goals, consequently be a major set backs. Along with an injury comes a slew of side effects associated with it, one prominent one is depression, despair, which ultimately can lead to you "giving up". How It Happens? Fitness related injuries are usually caused by severe muscular imbalances, that mean

Better meal prepping....maybe?

Alistaire Nzekio

Jan 8, 2018
1 min

Better meal prepping....maybe?

How often have we all heard how important meal prepping should be, and for those who have tried to implement it probably realized how tedious it can be to cook for a whole week in advance in one day, especially in our busy lives. Tedious and time constraint is a perfect recipe for "lack of consistency". Any ideas? YES! this may not work for everyone but most of us can agree that weekends is when we fall off the nutrition wagon and fail at our eats. Weekdays tend to be easier

Egg whites? or with the yolks?

Alistaire Nzekio

Jan 2, 2018
1 min

Egg whites? or with the yolks?

DO NOT get me wrong, egg whites are an amazing source of protein but the whole egg is just much more...you know....whole. Let's first understand why egg yolks get such a bad rep. It is comprised mainly of fat, vitamins and cholesterol...scared yet? precisely. Not to dive too much into the science of it all, dietary cholesterol DO NOT affect your blood cholesterol and consuming fat does not necessarily make you fat. In fact, whole eggs are a great way to supplement your changi

Alcohol and YOUR! Fitness

Alistaire Nzekio

Dec 18, 2017
2 min

Alcohol and YOUR! Fitness

Alcohol and YOUR! Fitness Who doesn't like alcohol? you? good for you, but if you are like me, I love it. Unfortunately I am also in love with fitness, it is like having to choose between your wife or your mistress...OK maybe not but still a choice is involved nonetheless. Before you read this block of text let's explore a few fundamentals. Alcohol contains ethanol, which is recognized by your body as toxic once ingested due to its byproduct acetate. Not to turn this into a

Your Cholesterol – What to Know!

Alistaire Nzekio

Dec 13, 2017
2 min

Your Cholesterol – What to Know!

Whether it be your routine check up or physical or a medical scare, understanding your medical chart outcome is an important step towards keeping your health in your control...Knowledge is power. Cholesterol is a lipid, or a fat like substance, and it doesn't mix well with water therefore is unable to travel freely within your bloodstream. To solve this problem your amazing body pairs cholesterol with a protein, ultimately allowing for easy transport to cells of your body tha

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