LikeBody Blog

LikeBody Blog

This Man Stopped Eating Refined Sugar and This is What Happened

Posted by on 10:50 am in Losing Weight | 0 comments

This Man Stopped Eating Refined Sugar and This is What Happened

Radio personality Sean Anderson stopped eating refined sugar and lost 300 pounds as a result. The divorced father of two grown daughters and grandfather of four kids had been yo-yo dieting for much of his life, having reached 505 pounds at his heaviest.

It wasn’t until he stopped eating refined sugar that he dropped all the excess weight and managed to keep it off. Anderson recognized that his sugar consumption was an addiction and began treating refined sugar like a drug.

Addiction to Eating Refined Sugar

Anderson was 36 years old when he decided it was time to do something about his weight, which had reached that top level of 505 pounds. His health was greatly suffering from his obesity. He had swollen legs, his blood pressure was spiking, and he struggled to breathe. Even with the sedentary job of radio personality, he was missing work for health reasons.

“If you leave this office and drop dead while walking across the parking lot to your vehicle, none of us would be the least bit surprised,” his doctor told him in June 2008 while describing what was happening to him as a result of his high blood pressure. That was the moment he decided to change. Unfortunately, the drive to keep it up lasted three days.

The problem was that Anderson coped with stress by eating refined sugar and lots of it. He ate emotionally. After a stressful day at work, he would eat half a gallon of ice cream… which he did on that third day.

Accountability and Quitting Eating Refined Sugar

September 15, 2008, Anderson launched a blog. This was how he kept himself accountable for his eating decisions. Every night, he used the blog as a journal to record his experiences and the way he felt.

He gave himself a 1,500-calorie budget that did not allow him to “borrow” from the next day. He has since said that he feels that budget was low and that he should have aimed for 1,900 calories per day, instead. At that time, he allowed himself to eat anything as long as he didn’t exceed his calories.

This taught him that by making better eating choices, his calories could go a lot further. He could enjoy his meals – and be satisfied by them – by skipping fast food and candy. Unfortunately, even with this, the weight returned. It wasn’t until May 14, 2015, that he recognized that refined sugar, the food to which he acknowledged an addiction.

He stopped eating refined sugar, treating it the same way he would treat an alcohol or drug addiction. The weight started coming off. The weight has stayed off because he has not “fallen off the wagon.

Do These Things to Love Your Body Starting Now

Posted by on 9:36 am in Wellness | 0 comments

Do These Things to Love Your Body Starting Now

Sometimes it’s not that difficult to love your body. At other times, it can feel as though you and your shape are at war with each other and will never be friends.

It’s easy to look back at photos of yourself and struggle with who you see. Maybe you were much thinner than you are now. Maybe you were heavier. Just looking through the clothes in your closet – the ones you wish looked better than they did – can make it feel tough to love your body.

It’s time to stop being so hard on yourself.

It’s Time to Love Your Body

This doesn’t mean that you need to think you’re perfect. If that was the case, we’d never make any efforts to improve. Improvement is important because it helps us live healthier lives. Loving your body means having respect for yourself. It requires you to feel worthy and appreciated by yourself.

No matter your weight, size or shape, being able to love your body is key to achieving your goals. Among these goals are to look great, feel great and be healthy.

Tips to Love Your Body

• Don’t blame your body for your struggles in life. Choose to appreciate your body as a partner along your journey. If you don’t feel fit enough, blame won’t help anything. Choose to work with and love your body to make things better.
• Don’t let other people decide how you feel about yourself. One look or comment from someone else should never have that kind of power. Love your body regardless of whether or not someone else decides to pass judgment.
• Stop blaming others for stopping you from having the body you think you’re supposed to have. You live in the best body for yourself. Let it guide and teach you to appreciate who you truly are. Treat it with respect through nutrition, activity, sleep and yoga or meditation and it will show you new ways to experience your world.
• Stop defining yourself by your bathroom scale reading. That number measures one thing and one thing only, how much all the organs, bones, tissues, fluids and other substances in your body weigh when they’re all put together. This is not a measure of how good you are as a person. Learn to measure yourself using methods far more valuable than a bathroom scale reading.
• Stop being hard on yourself when you can’t do something. Instead, be proud of what you can do and never stop setting goals for new achievements into the future.

Here’s What Happened When I Drank Bulletproof Coffee for Weight Loss

Posted by on 8:59 am in Dieting | 0 comments

Here’s What Happened When I Drank Bulletproof Coffee for Weight Loss

It feels like everywhere I look, people are drinking Bulletproof coffee for weight loss. My social media is filled with comments, memes and pictures from people who have fallen in love with it. It’s definitely different. It’s certainly new. What I wanted to know is if it was worth the hype.

Everybody claims that Bulletproof coffee for weight loss is the best way to start the day. I wanted to get on board with it, but it went against everything I’d previously believed about losing weight. After all, I’ve always felt that a morning cup of coffee was fine as long as I drink it black. This asked me to do the opposite of that.

What Goes in Bulletproof Coffee for Weight Loss?

Believe it or not, if you drink Bulletproof coffee for weight loss the way it recommends on the label, you’re drinking coffee, butter and oil. A lot of it.

Yes, that’s right. To lose weight, you’re drinking coffee with two tablespoons of Brain Octane (made from coconut oil) and two tablespoons of grass-fed unsalted butter. Coffee has zero calories – makes sense so far. The Brain Octane has 130 calories per tablespoon…hmmm. The grass-fed, unsalted butter (in my case, it was ghee) contains 112 calories per tablespoon. Uh…

My Bulletproof coffee for weight loss contained 484 calories per mug – and that was before I got started on breakfast! It was hard for me to swallow – so to speak – but there has been so much great press I had to give it a try.

What is Bulletproof Coffee for Weight Loss Like?

The package tells you to ease your way into adding the oil and butter. It recommends starting with a teaspoon of Brain Octane on your first day. Over the days that follow, keep adding to the amount of Brain Octane as you become accustomed to it until you reach the full two tablespoons. I highly recommend following this advice. It also recommends easing into the butter. Ditto.

I ground my beans, used my French press and added my wealth of calorie-packed ingredients. I watched the coffee whirr in my blender and got ready for the most high-effort coffee I’ve ever made. Still, Bulletproof coffee for weight loss would be worth the effort. Plus, I have to say, it looked like a beautiful latte, and it smelled phenomenal.

Sipping it was not what I was expecting. The taste was decent but even at the lowest dose, that was a very oily, buttery coffee. My lips felt like I was applying a balm every time I sipped. Moreover, because I didn’t sip it all right away – it takes me about an hour to drink my coffee – it had time to settle…and separate. Drinking coffee through a layer of melted butter and oil was not my favorite experience.

Do I Love Bulletproof Coffee for Weight Loss?

It’s grown on me, believe it or not. I’ve discovered a way to drink it that I enjoy. I’ll likely buy it again when I’m done. The coffee itself is delicious. I like it with one tablespoon of the Brain Octane and about a half teaspoon of butter. Beyond that is just too oily for my taste. But at that balance, I love it. I feel energized, positive and ready to attack my day.

Did I lose more weight than I did without it? Nope. I stayed the same. I was impressed that despite all those calories, I didn’t gain weight! I wouldn’t say that Bulletproof coffee for weight loss on its own is a miracle. That said, I would agree that it’s energizing and tasty when you find the balance that is right for you.

How to Lose Weight When You’re Short

Posted by on 8:29 am in Losing Weight | 0 comments

How to Lose Weight When You’re Short

Knowing how to lose weight when you’re short is a different experience than it is for your taller counterparts. While five pounds may not seem like much at all when you’re an average height or more, if you shop in the petite section, it can feel like a crisis. When you’re 5 foot 2 inches, it takes less weight to make a visible change on your body.

What’s worse is that trying to lose weight when you’re short can be more of a struggle. That same 5 pounds that makes a huge difference to your body can also be a pain in the backside to lose. Why? Blame your metabolism.

Lose Weight When You’re Short with a Slow Metabolism

The average woman has a basal metabolic rate (BMR) of about 1,400 calories per day. That means that if the average woman does absolutely nothing all day long, her body will need 1,400 calories to function. This can come from food or stored body fat.

However, it’s not uncommon for women closer to 5 feet tall to have a BMR of 1,200 calories per 24 hours. That can make a big difference to your ability to lose weight and to your risk of gaining. Does that mean you’re doomed to be overweight? Of course not. But you will need to know a strategy meant to help you to lose weight when you’re short.

Tips to Lose Weight When You’re Short

• Eat for your size

If you’re sitting next to someone who is 5 foot 10 and you’re 5 foot 2, you shouldn’t have the same portion sizes on your plate. You might want to eat the same size meal as your tall friend but you’ll face consequences if you do. Instead, scale back your calories to a number appropriate for being able to lose weight when you’re short.

• Feed your hunger

If you find that you’re hungry after cutting back your calories, eat more snacks. Just make sure they’re smart snacks when you want to lose weight when you’re short. This should include foods that are high in fiber and water, sometimes with added protein, too. That way you’ll feel fuller without adding to many calories at the same time.

• Start strength training

Start lifting weights and strength training a couple of times per week. The more lean muscle you have on your body, the faster your metabolism will run. This can make a powerful difference to your ability to burn calories and fat.

• Don’t forget nutrition

Pay close attention to your vitamin and mineral intake. As you need to eat fewer calories than a taller person, it can be more challenging to balance your diet. Use a nutrition tracker to help you to make certain you’re getting the nutrients you need even within your calorie limit.

6 Ways I Reward Myself for Sticking to a Healthy Diet

Posted by on 9:37 am in Dieting | 0 comments

6 Ways I Reward Myself for Sticking to a Healthy Diet

One of the best ways to make sure I’m consistently sticking to a healthy diet is with rewards. Yes, it’s true that nutritious meals are a reward unto themselves. However, when I’m faced with a choice between a tasty nutrient dense meal and one drowning in cheese, it can be a struggle. I do love a lot of cheese!

Therefore, when it comes to making sure I’ll make the right choices, I make rewards something other than food. I can’t in all good conscience reward myself for eating a huge spinach salad by having a bag of chips! The solution is to stop thinking of food as a reward. Food is food. It tastes great and the right choices make for a healthy body, too. Rewards need to come from elsewhere.

These Rewards Make Sticking to a Healthy Diet Easier

Some rewards are so great they not only let me stay motivated to keep up my diet, but they do more, too. Some of them can help me to keep up my exercising as well. These double duty rewards include:

• Buying a new workout outfit – There are few things that can motivate me to do a workout faster than getting myself a new outfit. Even if it’s the same yoga top I already wear but in a new color, the novelty makes me want to use it.

• Getting a new pair of running shoes – For the exact same reason as a new outfit, new running shoes will do the same thing. What I like about shoes is that they can help to improve my performance, too.

• Getting a massage – I absolutely love a good massage. What a fantastic reward for being good at meal time! Even better, when I get a massage, it works out all my muscle aches and pains and it helps me sleep better at night. When it comes to sticking to a healthy diet a massage is a great reward and it makes dieting easier, too.

Great Rewards for Sticking to a Healthy Diet and Reaching Goals

Some rewards are great because they help push you to meet your goals. Consider these ones to excite you enough to keep going.

• Check out a new movie – Head to the local theater and catch that movie you’ve been waiting to see. Make it your reward for sticking to our weight loss strategy. Just go easy on the popcorn or you’ll work against yourself.

• Get a mani/pedi – Pampering yourself with a manicure and/or a pedicure is a fantastic way to celebrate the good you’re doing for your body.

Get a new hairstyle – What better way to polish off how great you look than to get a fresh haircut. You’ll feel like a whole new you. It’s the perfect reward for sticking to a healthy diet.

This is How Much Water to Drink for Weight Loss

Posted by on 7:23 am in Losing Weight | 0 comments

This is How Much Water to Drink for Weight Loss

One of the top tips you’ll ever hear when it comes to weight loss – aside from eating right and exercising – is to drink water. You’ve likely heard it dozens upon dozens of times and that isn’t about to stop any time soon. The fact is that adequate H2O makes a tremendous difference to your overall health and your body’s ability to function. At the same time, it also provides you with certain benefits that can be highly advantageous to your weight loss efforts.

Drinking enough water keeps your metabolism running as quickly as possible and supports healthy digestion. You rely on both of those functions to be at their best in order to be able to shed the pounds with as much speed and little effort as you can.

How Much Water to Drink for Weight Loss and Why

Is More Water the Key?

That said, more often than not, you’ll hear that the key to losing weight efficiently is to drink more water. Do you really need to drink more water than you already are? Is there a difference between seeking adequate hydration and continually drinking additional amounts of water? Absolutely!

The key to efficient weight loss may be to drink more water if you aren’t already drinking enough. However, if you’re already hydrated enough, then drinking more water may not do anything beneficial for you. If you’ve had enough, having more isn’t going to help.

The question you should be asking yourself is how much water you need to drink in order to be able to promote better health and fat loss. Are you dehydrated? Are you getting enough water, or could you possibly be drinking too much water? If you’re dehydrated, yes, you should drink more water. This isn’t just for weight loss, but for your overall wellness. If you’re already drinking enough water, you should focus on maintaining your current levels of hydration, not changing what you’re already doing correctly.

Water as a Metabolism Booster

Water plays a role in the function of every cell throughout your entire body. Even the best diet pill won’t be able to work if you aren’t taking it with plenty of water. When you become dehydrated, it means that those cells – some or all of them – are not able to function at their full efficiency level. They cannot transport nutrients or supplements the way they normally would under the right hydration levels.

The cells involved in your metabolism are no exception to that rule. Therefore, when you’re not drinking enough water, the result is a slower metabolic rate than your body is capable of achieving. Your entire body’s efficiency drops, slowing down your rate of calorie and fat burning and reducing the impact of your workouts.

After all, the metabolism isn’t an organ or a system. It’s a number of natural chemical reactions that occur throughout the body’s organs and systems. Both the chemical reactions and the organs and systems that produce those reactions are dependent on water. To get the results you want, you’ll need to hydrate.

Water as an Appetite Suppressant

Another way that being dehydrated can affect your weight loss is by controlling your appetite. The reason is that when you are thirsty, your brain may send you the wrong signals. Instead of feeling thirst, you may experience hunger pangs.

This means that some of the times when you find yourself craving something to eat, you’re not even really hungry. All you really need is some zero-calorie water, not a bag of chips. Therefore, the next time you’re feeling hungry, try drinking a glass of water and waiting ten minutes. You may find that the strength of your hunger will shrink considerably, or it may even disappear.

Similarly, if you drink a glass of water a half hour ahead of each meal, you might not need to eat as much at mealtime in order to be satisfied. When you feel fuller earlier in the meal, you’ll be less likely to overeat.

Water to Improve Digestion

Beyond the way water can help you to keep your eating under control, it can also help to improve the way you digest the food that you do eat. As was mentioned earlier, water helps to improve the function of every organ and system in the body.

For example, water is needed for the kidneys to function at their best. It is also a critical component to regularity, helping you to avoid becoming constipated. If you aren’t regular, you’ll suffer from bloating, fluid retention and discomforts that will make it unpleasant to try to exercise. This will only hold back your ability to diet and will make you appear bigger than you actually are.

Even worse is that chronic dehydration places you at an increased risk of more considerable discomforts such as kidney stones. Kidney stones are very painful and are produced by a buildup of minerals such as calcium in your urine when you don’t have enough water to flush them away.

So How Much Water Do You Really Need for Weight Loss?

How can you tell if you’re already getting enough water every day for health and weight loss, and how do you know if you’re dehydrated? Can you trust that rule of thumb that tells you to drink eight 8-ounce glasses of water each day?

Not according to experts. That cookie-cutter rule is actually quite deceptive. There are many other factors that you will need to consider in order to get it right. The taller you are and the more you weigh, the more water you’ll need each day. The more active you are, the more you’ll need hydrate. When it’s hot out, or if you’re otherwise caused to sweat, your body will require extra water to regulate your body temperature.

Equally, if you already eat a lot of foods with a high water content, you’ll need to drink less water as a result of it. If you are petite, have lost a lot of weight or haven’t been all that active in a given day, you might not need as much water in order to achieve the same amount of hydration.

While the amount of water you need to drink to lose weight efficiently will vary depending on your activity level and the temperature outside, among other factors, there is a better rule of thumb for you to follow, according to some experts.

For every pound you weigh, drink one half to one ounce of water each day. For instance, if you weigh 170 pounds, you will need to drink somewhere between 85 ounces and 170 ounces of water per day. If it’s hot, you’ve eaten many dry foods and you’ve been active, you’ll need to aim for the higher end of that scale. If you didn’t exercise too much that day, it’s cold out and you’ve eaten many fruits and veggies that have a high water content, the lower end of that scale will likely work better for you.

As great as it would be to have one target for water intake each day, it’s much better for you to use a range meant for you and the conditions of that day.

Safe and Secluded Honeymoon Destinations in Mexico

Posted by on 7:23 am in Wellness | 0 comments

Safe and Secluded Honeymoon Destinations in Mexico

One of my closest friends is getting married in a few months and I have been tasked with helping him choose a honeymoon destination that meets a pretty strict set of standards. He wants the location to be totally secluded, all-inclusive, sunny and of course…romantic! Mexico offers some of the most beautiful, safe and secluded honeymoon destinations in the world. I’ve narrowed the options down to 3 secluded honeymoon destinations able to fulfill all of the requirements. Mexico is the perfect place for a romantic getaway. The country is wealthy with warm temperatures, stunning beaches, gorgeous colonial cities and luxurious villas and resorts. Regardless of what they intend to do on this romantic vacation together as newlyweds, they are more than likely to find it here. For all of those future brides and grooms out there, this post is for you. I just couldn’t let all of this research be for a single happy couple!

Top 3 Secluded Honeymoon Destinations in Mexico

When you want to make sure you’re staying somewhere truly romantic, choose a region with privacy, luxury, spas and lots of great activities you can enjoy together. Consider the following locations as you book one of the most romantic trips of your life.

Secluded Honeymoon Destinations #1: Sayulita

This fishing village is an absolutely perfect location for couples who are looking into secluded honeymoon destinations that are also peaceful and laid back. The area is perfect for seafood lovers and long walks on the beach. It also has great surfing spots if you’re looking to give that a try together.

One of the top places to stay nearby is Villa Estrella, one of the most luxurious villa rentals in Mexico hidden away in a safe, quiet gated community. It’s right on the beach and has everything you need – including a private chef! Enjoy all your time right there in the villa or head away on unforgettable day trips which can all be arranged affordably at the gatehouse.

Secluded Honeymoon Destinations #2: Riviera Maya

If you’re looking for a trip into a more touristy part of the country, Riviera Maya is for you. It’s both packed with affordable and lovely resorts and has all the sights and experiences for a perfect romantic getaway. Among the safe and secluded honeymoon destinations Mexico has to offer, this is easily a favorite option.

If you’re a food lover, this area also features a number of well-known restaurants where you can taste the menus of top chefs. Don’t forget to head to Xcaret. It’s an eco-archaeological park with a wealth of things to see and do, from cave exploring to snorkeling.

Secluded Honeymoon Destinations #3: Puerto Vallarta

Is a happening beach town filled to the brim with gourmet experiences more your style? Spend your honeymoon in and around Puerto Vallarta. Or, even better, stay in a nearby luxury villa so you can enjoy your privacy when you want it and yet still experience everything this city has to offer.

If you’re there at the right time of year, don’t miss the chance to see the sea turtles making their way to the ocean. It’s an event that is absolutely magical to experience with the one you love.

3 Signs You’re Reaching a Fitness Level Body Fat Percentage

Posted by on 7:30 am in Exercise & Fitness | 0 comments

3 Signs You’re Reaching a Fitness Level Body Fat Percentage

When you’re trying to get more fit, you might wonder whether or not you’re making any progress. It’s one thing to lose a few pounds, but how do you know if you’re truly making it toward a fitness level body fat percentage?

After all, being able to understand whether or not you’re getting where you want to be can help you to decide if you should keep up the efforts you’ve been making or if you need to change. It helps you to better understand the impact your strategy is having and where you can make things even better. That said, just knowing your weight or BMI or other related figures isn’t the only way to know if you’re coming close to a fitness level body fat percentage. Your body can actually send you certain signals as well.


Watch for These Fitness Level Body Fat Percentage Signs


1. Your weight loss is slowing down or has plateaued


You may discover that when you get on the scale, you’re not burning through the pounds as you used to. There are many reasons for this, but one of them could be that you have stopped burning excess body fat and that you are now reaching a much fitter level. When you have reached a fitness level body fat percentage, you don’t have as much to burn away anymore so your overall weight loss will slow or stop. This is particularly true when you have been gaining muscle mass at the same time.

2. You’re changing shape


When you start coming closer to a fitness level body fat percentage, you may find that your clothes are fitting differently. You’re slimmer in areas where you used to be rounder and you may even be larger in other areas, depending on where you have built lean muscle mass. This doesn’t mean that you have accumulated a huge amount of additional muscle, but when you get fit, you may find that your muscle is visible where it didn’t used to be.


3. You feel like you’re in better shape


When you are building a fitter body, it will feel better. You’ll feel stronger, more balanced and even more energetic. What used to make you feel tired and winded is easier for you and you’ll need to do more in order to challenge yourself. A fitness level body fat is, after all, a part of a fitter body and that is something you can feel, particularly when you compare your current achievements with those from when you just started.

As you experience these various changes and signs, let them motivate you to keep up the good work. Feel proud of yourself. You earned it.

How to React to Loved Ones Who Criticize Your Healthy Lifestyle

Posted by on 1:35 pm in Wellness | 0 comments

How to React to Loved Ones Who Criticize Your Healthy Lifestyle

When you adopt a healthy lifestyle, you might think that it will be easy to find support from pretty much everyone around you, but it has been my experience that criticism comes from some pretty surprising places. From some people, it can feel as though they are giving you a huge hug with all the great things they say and do when you start living more healthfully and trying to treat yourself with a respect for your nutrition and fitness.

However, there are others who can make you feel like you’re suddenly under attack. For that reason, it’s a very good idea to be calmly prepared for criticisms you might face, even if they come from some of the people who love you unconditionally in your life. You don’t need to feel as though you’re at war with the people with whom you’re closest, and you don’t need to change your goals just because someone else doesn’t feel they’re right. Moreover, you also don’t need to avoid gatherings and meetings with people who have been critical of you just because you want to avoid the verbal pokes and prods at the efforts you’re making.

The key is to gain the right perspective and know how to react when criticisms happen.

View criticism as worry – Many people criticize changes their loved ones make because they’re worried about the reasons that motivated those changes. It may seem strange, but it is easy for someone to feel that the reason you’re trying to lose weight or eat more healthfully is because you have poor self image, low self confidence or you are otherwise dissatisfied with yourself. Therefore, they express disapproval for what you’re doing in a kind of misguided caring. They’re worried about you so they try to encourage you to be who you are in their eyes – a person who sticks to his or her old habits. Reminding yourself of the root of the criticisms can help you to better receive them.

Talk about it – While you can remind yourself that people are criticizing because they care, it doesn’t mean you need to silently put up with it. Speak to the people behind the harsh words. Tell them you know they care and that you understand that what they’re saying comes from love and worry but that their words are hurting you and that it would be more helpful to you if they found a new way to show you they care. Offer them alternative ways to show you their concerns without just cutting into what you’re trying to accomplish.

Know that there isn’t any benefit to negativity – All negativity does is sit there and be negative. It doesn’t improve any situation. Tell your relatives and friends that if they really want to help you, telling you what they think you’re doing wrong isn’t the way. They need to decide whether they’re being mean for the sake of it or if there is a better message they could be sharing with you. If someone is in the habit of being a bully, is acting out on their own insecurities or is critical because they feel good by putting other people down, that’s not your fault. That said, you don’t need to tolerate it either.

This is My Ultimate Bodyweight Workout for Serious Strength

Posted by on 12:07 pm in Exercise & Fitness | 0 comments

This is My Ultimate Bodyweight Workout for Serious Strength

It’s already a month into the new year and I’ve been working hard to make sure I have a strong, healthy body. Since strong is beautiful, and we all want to look great, getting into the best possible strength training routine will do you all sorts of favors throughout the year and beyond.

At the same time, it’s important to remember that just because you’re lifting a weight on occasion, it doesn’t mean you’re doing what you need to do to get maximum results. So I’ve decided to share my own ultimate bodyweight workout for building serious strength. This workout is designed to make sure you build lean, dense muscle, so you’ll have healthy fitness and strength, not bulk.

To follow my method, you’ll need to do two strength training workouts per week. You’ll need to be dedicated to putting everything into these workouts if you want to be able to get the most out of them. They will work their way through your entire body’s worth of major muscle groups, including your biceps, chest, back, legs, shoulders and triceps. Using my method, it takes a full cycle a week before you’ll really hit each body part, but this workout has been created to work dynamically so if you follow it, everything will fit together with enough building and recovery time.

Don’t forget throughout this workout strategy, you also need to keep up days of the week that you’re dedicating to cardio and flexibility such as yoga. Those will only help to keep you at your maximum strength training performance while lowering your chances of injury.

By following my schedule, you should be working out your chest, biceps and back on Day 1. Days 2 and 3 are for cardio, with Day 4 for rest and flexibility. Day 5 should work your legs, shoulders and triceps. Day 6 is another cardio day and Day 7 should include both cardio and flexibility.

You may feel tempted to try to skip the resting and flexibility days in favor of more workouts in an attempt to get faster results. Resist that urge. Keep in mind that days of recovery are just as important to the days you’re actually strength training when you want to get stronger. Pushing your muscles too hard or too fast is a rapid route to hurting yourself and then facing avoidable setbacks.

Equally important are rest periods of 30 to 60 seconds between your sets. These help to give you the chance to push as hard as you can into each move, maximizing your performance and your results. For added workout performance support, a good diet pill with energy boosters can go a long way. I highly recommend these effective products.