Sit-Ups and Crunches Will Not Make Your Stomach Flat, Here's Why

Most people are unaware of the fact that doing mega sets of sit-ups and crunches won't even come close to making their stomachs flat, but they will make it more muscular, and there's a big difference between muscular and flat.

The reason that so many of us believe in doing sit-ups and crunches is because we've been influenced by professional fitness enthusiasts and bodybuilders who swear by them.

What we don't realize is that these professionals do sit-ups and crunches to add symmetry to their already larger than average frames. When us average-sized folks do large amounts of sit-ups and crunches over a period of time, our abdominal muscles develop to the point of looking like a turtle shell.

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Even when we get lean, our over-developed abdominal muscles still make us look like we have pot guts. But don't worry, there are more suitable exercises that you can do to train your core without adding muscle. But the first thing that you must do isn't even an exercise; it's cosmetic, and that is you must practice proper posture and breathing.

I wish I could say that I have mastered the art of proper posture, but I haven't. Hunching over and improper breathing actually makes our stomachs look bigger. Before I move on to alternative abdominal exercises, I want you to know that the way to achieving a flat stomach is diet, not exercise. Here are a few exercises that will help you get a tight flat stomach.

1. Lying Floor Wipers: Lie on your back with your arms flat out at your sides. Your legs and feet should be together, and pointed straight up towards the ceiling. Using your abs, slowly lower your legs all the way to the floor on your right, then to your left. Return to the starting position. That's one rep. Do ten reps.
2. Single-Leg Kicks: While sitting on the floor, lean back on your elbows. Keep your feet planted and torso straight. While letting your abs do the work, kick your right foot towards the ceiling, then bring it down and let it tap the floor, do the same with your left foot. Continue this rhythm for 30 seconds, and be sure to keep your abs engaged.
3. Pelvic Tilt: While on all fours, and your back in a neutral position, tilt your pelvis as if you are trying to touch your navel with your pubic bone. This abdominal exercise is more about form than reps. Ten to fifteen reps is plenty.

Train your abdominal muscles no more than three times a week, with at least one day of rest in between workouts. You can also choose to train them only when you feel they need it; like when your posture could use a lift. And remember, the best way to get that flat stomach that we all desire is through diet, not exercise. Let's go.

Men, Don't Pass Age 30 Without Preparing for This

I'm sure you're aware of the terms that are used by younger people to describe us mature men; ol' man, pops, gramps, and those are the nice ones. These terms are just one of the ways in which we can be reminded of what we already know; that we are getting older.

Nature also has a way of reminding us of this fact, it's called andropause, and it ain't pretty. We get wider around our mid-sections, become tired more easily, our once raging sex drives dwindle, and our sexual performance comes up short at times.

If you're over 30 and familiar with any of these symptoms, you could be experiencing andropause. What is andropause? Andropause is the natural process in which male testosterone starts to decline at the rate of about 1 percent each year after age 30.

Did you know that males are considered in their "prime" between the ages of 22-30? It's true, and then andropause kicks in and kicks butt, literally. But you don't have to be a victim of andropause, and you won't. Because like me, you're going to take this very simple precaution in order to avoid it. Exercise.

Photo courtesy of  WomenHealthCareBlog.wordpressdotcom

Because when men build muscle, we are either maintaining or creating the best place for our testosterone to be stored, and testosterone is what defeats andropause. I am not saying you should become a bodybuilder, just that you must avoid losing any muscle mass. Especially in your legs and butt; which is normally the first thing to go.

That said, this is what we must do. Any exercise that strengthens our legs and core. Bicycling, burpees, cross-country training, obstacle course, tennis, and of course squats. These activities are great at maintaining and building our leg muscles and core. Our quadriceps, hamstrings, and calve muscles are the first places where testosterone is stored once our testicles make it.

That's why our legs and butts are the first thing to go. So I urge you to get in control of your testosterone by simply doing exercises that help maintain muscle. If you are in your thirties, exercising three times a week is fine, if you are in your forties, exercise five times a week, fifties, exercise every day.

Keep your workouts short, ten to twenty minutes long, and if you haven't exercised in years, please take it easy and allow yourself time to ease into a sensible routine. It won't take long to get results; reversing or avoiding andropause is actually easier to do than to go through it. Let's go.

Lose 1 Pound of Fat Per Week With This Diet, No Exercise Needed

Please keep in mind that while the following diet doesn't require any exercise to lose fat, a combined exercise and diet program is always the best way to get maximum results. Another way to maximize your results from this or any diet is to cycle it. Cycling your diet simply means to stop after four weeks, take one week off, then resume your diet.

There are a few reasons why you must cycle your diets. One, is so your body doesn't go into starvation mode; meaning it won't start to hold onto fat because it fears you are starving it. Another, is that your body tends to shed fat faster in the first four weeks of a diet.

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The practice of cycling will keep your body constantly in that four week fat burning zone so that you reach your goal faster. Cycling will also keep your diet efforts interesting, which will make it easier to stick too. How do you eat on your off-diet week?

Good question, and the answer is, clean and simple. Forget about adding excess calories during this week, only 100 extra calories of good fats. There's another catch; do 40 minutes of cardio every day during this week. Although cardio is optional, it will melt away fat, and leave your metabolism super-charged for when you start your diet again. Okay, now for your exercise-free fat loss diet.

Meal # 1: 1/2 serving of steel cut oats, 1 teaspoon of cottage cheese, one apple, and 12 ounces of water. About 170 calories.

Meal # 2: 1 Uncle Ben's whole grain brown rice cup, one apple, and 12 ounces of water. About 265 calories.

Meal # 3: 1 Morning Star Farms Veggie Pattie, a small salad with avocado wedge, no dressing, and 12 ounces of water. About 245 calories.

Meal # 4: 1/2 cup of cottage cheese, one apple, and 12 ounces of water. About 195 calories.

Meal # 5: 1 apple, 12 ounces of water. 95 calories.

That's a total of 970 calories for each day. This fat-stripping no exercise diet contains much needed protein to spare muscle mass, complex carbohydrates for energy, and good fats to help you feel full. And drink as much water during each day as you want; it will curb your appetite. Let's go.

5 Reasons Why I Prefer Body-Weight Workouts

I am not writing this post because I am against free-weight workouts, I have nothing but respect for weight training. In fact, for the first 8 years of my fitness journey, I trained exclusively with free-weights. That said, my journey has been a continuous learning experience, and I have often learned from my own mistakes.

Photo courtesy of en.wikipedia.orgJohnathanfv

As far as my workouts are concerned; the most valuable lesson that I have learned so far when it comes to getting the results that I want, is that a well planned body-weight workout program works best for me. So, why exactly do I prefer body-weight workouts over free-weight workouts?

1. No Injuries: In all of the thirteen years that I have been working out with my body-weight, I have had zero injuries. No muscle sprains, muscle pulls, muscle strains, nothing. 
2. Faster Results: More like results, period. I got stronger faster, and those muscles that refused to grow while I was working out with free-weights suddenly became bigger. I had only made small gains at best with my weight lifting program; although part of the reason for that was due to my overtraining.
3. Budget Friendly: My body-weight workout doesn't cost me any money, my equipment goes everywhere with me and is always ready for use. If I need more resistance for my muscles, all I have to do is get a little bit creative.
4. Shorter Workouts: Since I am working out with 40-100 percent of my body weight, every workout is intense, so there is absolutely no need to workout for hours. 
5. Faster Recoveries: Body-weight workouts are easier on your joints, so your muscles recover from them faster than when working out with free weights.

If I were to put all of these reasons that I prefer body-weight workouts over free-weight workouts together, they would add up to this one main reason. Body-weight workouts provide the results that I have wanted since I began my journey towards fitness; noticably bigger muscles.  

5 Reasons Why I Love my Soloflex Muscle Machine

The Soloflex Muscle Machine has been around since the 1978. You can read countless reviews about the Soloflex online. Most of those reviews will compare the Soloflex Muscle Machine to other home gyms. There are also many reviews online that provide lists of its pros and cons.

Photo courtesy of en.wikipedia.org-Jag7720

What I am going to do is share with you the top reasons why I love my Soloflex Muscle Machine; which I have owned and used consistently for close to 15 years. I have no connection with the company, nor was I paid to write this post. Let's go.

1. Ease of Assembly: One nut, one bolt, and two washers. All you need is two socket wrenches, or two pair of locking pliers to assemble the Soloflex. That's it. I had mine out of the box, assembled, and I was performing dips for the first time within a half hour after its delivery.
2. I Can Do My Favorite Body-Weight Exercises: Prior to owning my Soloflex, I was unable to do dips, chin-ups, pull-ups, or decline push-ups. I have made major gains because of my ability to include these body-weight exercises into my fitness program, and I owe a great deal of my progress to my Soloflex.
3. I Can Still Lift Iron Weights: The Soloflex comes with attachment rods that accept conventional iron weight plates. If I had found that I didn't like the Soloflex weight straps, I could have left them in the box and pumped iron instead. 
4. Storage: The Soloflex Muscle Machine extends about two feet from a wall. I like to store mine in a corner; plus the butterfly attachment fits nicely over the frame out of the way, and the leg extension can be leaned against any wall, out of the way.
5. No Need For A Spotter: I can lift or squat as much weight as I can handle, all without the need of a spotter.

There are many reasons why I love my Soloflex, but these are the top five. I really enjoy working out in the comfort of my own home, and after purchasing my Soloflex home gym, I have enjoyed it even more.

Where to Find More Motivation to Workout

Finding the motivation that we need to begin or stick to a workout can be difficult at times. Motivation can come from within ourselves, or from someone else's wise or encouraging words. But these aren't the only places where we can find it. Motivation can also come from certain situations, we just need to recognize and take advantage of them while we are in them.

When I first began working out, I was motivated by the many articles that I read in Iron Magazine. Back then, I actually thought that if I trained like those professional bodybuilders who were featured in it, I would get as big and ripped as they were. When I found out different, I had to find my motivation elsewhere.

These days, I am motivated to workout and eat right because of this simple fact; it is the best thing for me. You should use this fact as a way stay motivated as well. Another way that you can find motivation is to stay aware of how your body might try and take the easy way out of everyday physical situations.

We must train our bodies to welcome physical activity. Example: if you're standing in a long checkout line with one item, and most of the shoppers ahead of you have full carts, never accept an invitation to go ahead of someone. Your body needs to learn how to tolerate these minor inconveniences.

Photo courtesy of Pixabay.com

Then, and only then will your body and mind accept you starting a workout program, or doing your workout instead of looking for an excuse to skip it. And while you're standing in that line, stand straight, refuse to shift your weight to one leg. If you have a shopping cart, resist the urge to lean on its handle. And tell yourself that you love every second of it. Because you should.

This is how you motivate your body and mind. You and only you are in control of when it can rest, or when it is tired. I came to realize that most of the times that I've convinced myself that I was tired, I wasn't. In fact, I wasn't even close being tired. Another way to get your body and mind motivated is to stand whenever it is easier to sit down.

Say you're buying new tires for your vehicle, and you are in that waiting room full of empty chairs. It's going to take at least an hour and a half for the mechanic to mount the tires onto your vehicle's rims; stand up the entire time. Walk around, whether it be inside or out, and after your wait is over, ask yourself if you're tired. And be honest with your answer.

Now think about this; you can do three complete workouts in less than an hour and a half. Whether they be muscle toning, muscle building, or fat burning workouts. This is how you find that reservoir of motivation to either begin, or stick to a workout and diet program. So the best place to find more motivation to workout is in those everyday situations which cause "minor" inconveniences. Let's go.

Lose Fat Faster by Not Eating This Food Group

Years ago, my focus shifted from trying to get ripped after bulking cycles to simply eating as clean a diet as I could each and every day. But no matter how clean I ate or how much cardio I did, I have never been able to get below 13 of 14 percent body fat.

A few blog posts back, I talked about my having stopped eating meat because I felt it would be healthier for me. So far, my experience with eating a vegetarian diet has been nothing but positive. The most obvious result being a consistent drop in body-fat, and it didn't take any physical effort on my part.

You see, this drop in body-fat occurred even without cardiovascular training. So based upon my success at losing fat while eating a vegetarian diet, I am suggesting to those who may have had difficulties losing fat in the past to stop eating meat during their next attempt.

I am not suggesting you become a vegetarian. Just try one week without eating meat and see if you don't get better fat-loss results, I know you will. If you're still not satisfied with your results after the first week, eat meat the next week and then skip meat the following week. Then compare those weeks against each other to see where you got the most results. I bet it will be your vegetarian week.

Courtesy of Joint Base Elmendorf-Richardson Flickr

Why am I so sure that not eating meat while losing fat will work for you? Because of the further reduction in useless fat and saturated fat calories. And for those who might be concerned about not getting enough protein to help spare muscle tissue while losing fat, don't be. There is a long list of quality non-meat protein sources for you to choose from.

You can replace meat protein with whey protein powder, milk, ricotta cheese, and nuts. Since you won't be working out hard while losing fat, there's really no reason to worry about losing any more muscle than you are going to lose anyway. There is no way to avoid muscle loss entirely while dieting.

Eating a vegetarian diet while losing fat is a great way to further reduce the amount of calories that you consume. This will result in a faster reduction in body-fat, and you can easily replace those meat protein calories with a quality protein of fewer calories. So the next time you set out to lose fat, eat a vegetarian diet, and get faster results. Let's go.

Help Your Weight-Loss Efforts: Avoid Wearing Black Colored Clothes

Right now I bet many of you are saying, what? But I'm serious, I stopped wearing black colored clothes many years ago. Why? Because it makes you look thinner. But wait, that's one of the benefits of wearing black colored clothes, right?

Nope, it's not a benefit to me, and after reading this post, I'm hoping that you won't continue to view it as a benefit to you either. My purpose is to "lose" weight, not just "look" thinner. Wearing black creates an illusion, stop wearing it. Let your flaws show, and gain motivation from them.

The more I see my stomach creeping over my waistband, the more I become aware of how serious I need to remain in order win the battle over my body-fat. Wearing black colored clothes makes it too easy to accept the illusion of making progress, or hide the fact that you are losing progress in your fight against fat-loss.

Photo courtesy of en.wikipedia.org-Hustvedt

It creates a level of comfort that is counterproductive. If you stop wearing black colored clothes, you will gain access to a place of motivation within yourself that you never knew existed. Don't get me wrong, I do wear black clothes, just not outside.

I don't expect you to take not wearing black colored clothes to the extent that I do to find more motivation for your fat loss efforts, but I do have a suggestion. If you wear black while you're at home, stop. Allow yourself to see your body-fat stores, and take what you see as a reminder.

A reminder of what you will eventually defeat, no matter how challenging it is or how long it takes. We live in a quick-fix for everything society, yet there are no quick fixes for stored body-fat. The only way to eliminate it is to burn it off by way of diet and exercise. And it definitely can't be disguised, not forever that is. Let's go.

Diet: The Best Foods to Eat on Your Cheat Day

Any "good" diet plan will not only help you lose fat, it will also encourage you to pick one day out of the week to eat a non-diet food that you may have been craving; a cheat day. If you eat a sensible portion of a non-diet food on your cheat day, it will only affect your fat-loss progress very little, if at all.

You can choose to eat a sensible portion of just about anything on this day; candy, cake, pizza, etc. But what if I told you that you could eat delicious sweet and fat-rich foods on your cheat day that wouldn't affect your fat-loss progress at all? And that these foods are natural, healthy, and will actually benefit your diet as well as your health.

Photo courtesy of flickrdotcom-SalimVirji

It's true, there are certain foods that contain natural sweets and or fats that are just perfect to enjoy on your diet cheat day. They will satisfy even the most demanding sweet tooth, or annoying fat or carbohydrate craving. I know, enough of the talking, just give-up the list of foods, right? Okay, let's begin with one of my own creations.

1. A natural peanut butter and raw honey sandwich on whole wheat bread: 1 tablespoon of raw honey - about 60 calories of carbohydrates. 1 tablespoon of natural peanut butter - about 100 calories of good fat, good carbohydrates, and protein. 2 slices of whole wheat bread - 140 calories. That's a total of 300 calories. Not to mention there's actually no cheating involved.
2. One slice of Marie Callender's frozen Razzleberry Pie: One 1/10 slice of Razzleberry Pie contains 360 calories, 46 grams of carbohydrates, 19 grams of fat, and 16 grams of sugar. Okay, not entirely natural, but it is a great choice for a cheat food.
3. One baked sweet potato with honey and cinnamon: One baked sweet potato contains 103 calories of natural carbohydrates and sugars. One teaspoon of raw honey, 20 calories. Cinnamon, 0 calories. That comes out to 123 calories of all natural sweetness.

With the exception of the Razzleberry Pie (because of the vegetable shortening in the crust, and processed sugar) each one of these natural foods would be a great and healthy choice to eat on your fat-loss diet cheat day. So try some of the delicious foods on this list on your cheat day, and get the absolute most out of your fat-loss diet.

Tone Every Muscle in Your Body: All You Need is A Bath Towel

And it's easy too. With a little bit of know-how and a bath towel, you can stimulate every muscle in your body to the point of becoming toned. If you provide the towel, I will provide the know- how, and hopefully a little bit of motivation as well. Not only can you tone your muscles with a bath towel; you can build muscle with one too. But I will have to talk about building muscle with a bath towel in a later post.

Towel workouts are great for when you are traveling and your hotel doesn't have a gym. Or you can't make it to the gym and don't have the equipment at home to workout. What I like best about bath towel workouts is they get the job done, and are budget-friendly. You will be able to start yours as soon as you finish reading this post. Let's begin with how to tone your outer shoulders (deltoids).

1. Stand with your feet slightly wider than your shoulders.
2. Grip your towel about 6 inches from each end.
3. Raise the towel above your head, then pull as if you are trying to rip it in half.
4. Hold for 10 seconds. Rest for 5 seconds, then repeat.

Now for the front of your shoulders (deltoids).

1. Stand with your feet slightly wider than your shoulders.
2. Grip your towel about 6 inches from each end.
3. Hold your towel straight out in front of you (at arms length)
4. Pull as if you want to rip the towel in half.
5. Hold for 10 seconds. Rest for 5 seconds, then repeat.

Let's move on to biceps. I like to use a hand towel for my biceps, they provide better control.

1. Wrap the hand of the arm that you intend to train with about 5 inches of either end of your towel.
2. Grab the other end of the towel with your free hand.
3. Pull down with your free hand to provide resistance.
4. Do 8-10 biceps curls.

Next up is your inner pectorals (chest) and triceps. Again, use your hand towel, it's easier to control.

1. Stand with your feet shoulder width apart.
2. With your arms crossed in front of you, grab your towel at each end. There should be about 6 inches of towel in the middle.
3. Hold your towel out in front of you (shoulder height, or slightly below your shoulders).
4. Pull as if you are trying to rip the towel in half.
5. Hold for 10 seconds. Rest for 5 seconds, then repeat.

Abdominal muscles.

1. Stand with your feet slightly wider than your shoulders.
2. Grab your towel about 6 inches from each end.
3. Raise your bath towel above your head.
4. Bend at the waist to your right, back to your starting position, then to your left. That's one rep.
5. Do ten reps. That's it until your next workout.

Legs and calves.

1. lie down on your back; you can use a mat or a carpeted floor.
2. Grab your bath towel at each end, place the arch of one foot at the bend of the towel.
3. Hold the towel firmly, while pushing your foot into the bend.
4. Hold for 10 seconds. Rest for 5 seconds, then repeat with the other foot.
5. For calves, put the ball of your foot at the bend of the towel, and repeat.

Upper back (traps).

1. Stand with your feet slightly wider than your shoulders.
2. Grab your towel about 6 inches from each end.
3. Lift your towel over and just behind your head.
4. Pull as if you are trying to rip the towel in half.
5. Hold for ten seconds. Rest for 5 seconds, then repeat.

Middle back ( lats).

1. Lay your towel on the floor.
2. Place either foot on the middle of your towel.
3. Grab your towel at each end.
4. Bend your knees and back to form a 45 degree angle.
5. While keeping your back straight and your arms close to your sides, pull your towel.
6. Hold for 10 seconds. Rest for 5 seconds, then repeat.

For maximum results, do your towel muscle-toning workouts to time, not number of sets. Workout with as much intensity as you can muster for ten minutes. If you are more advance, go twenty minutes. Do each and every set to failure, even if it's two seconds long. Allow your muscles to fail you, but don't ever quit on them.

Example: Workout chest, shoulders, triceps on Monday - Tuesday rest. Workout biceps and back on Wednesday - Thursday rest. Workout legs and abdominal muscles on Friday - Saturday rest. If you stick with your towel-toning routine, you will feel the difference in your muscles.

And do you know what that feeling really means? It means your muscles are responding, they are telling you how much they truly yearn to be worked. Because it's the only way that they can continue to fight their number one foe; atrophy. Let's go.

Fire Your Bathroom Scale, Here's Why

Because it is lying to you. Maybe not in the way that you think it is, but it's lying nonetheless. Your bathroom scale is the last thing you need to trust when you want to lose weight because it weighs everything; muscle, fat, bones, blood, organs, and water. And that's not the information that you need in order to make the best decision as to how much weight you truly need to lose.

So fire your scale, and hire your mirror. Then you will be part of the way through your weight loss and management hiring process. I know, your mirror tells you harsh things as well, right? Mine does too, that's why I only look at my physique in a mirror when I know I look my best. When is that?

For me, it's when I wake-up each morning and go into the bathroom; after I have lost water weight due to urinating and sweating. Another time (and my absolute favorite) that I feel safe looking at my physique in a mirror is immediately after a workout.

Do not look at your physique in a mirror at any other times, until you reach your desired goals, physically that is. Otherwise, you will be judging your appearance based upon bloating from the foods that you have eaten, as well as water weight from fluids and foods.

Photo courtesy of Flickrdotcom-Paul H-

The other employee (and a very important one) that you must hire is a skin-fold caliper. They will do what your bathroom scale failed to do; tell you how much fat you are carrying. The amount of fat that we carry (when added into pounds) comes out to be a small percentage of our total body weight.

Knowing the percentage of fat that you are carrying will return the power to you; power that your bathroom scale robbed you of for far too long. For example: let's say you are a male who weighs 180 pounds, with 50 pounds of body-fat. A healthy body-fat percentage for adult males is about 13%; which means you would only have to lose 6 1/2 pounds (of fat) if you made 13% body fat your goal.

So knowing how much body fat that we are carrying before we start losing weight is very important. And we don't have to try and lose too much of our body-fat, because we need it in order for our bodies to function properly. How much body-fat is considered healthy for women?

• Young adult women: 8 - 22%
• Middle-aged women: 25 - 38%
• Elderly Women: 25 - 35%

How much body-fat is healthy for males?

• Young adult: 8 - 22%
• Middle-aged: 10 - 25%
• Elderly: 10 - 23%

Body-fat is important in both women and men for the purposes of healthy hormone production, joint protection, and energy, just to name a few. Another employee that you must hire in place of your bathroom scale is your clothes; they will be honest about how much progress you are making by gradually becoming looser as you burn fat.

Bathroom scales are especially mean to fitness-minded individuals, who usually weigh more because we tend to have more muscle mass. But if you absolutely must keep your bathroom scale on the job, allow it to work only as a consultant. Let's go. 

Tribestan: Nature's Anabolic Steroid

Not Tribulus Terrestris - but Tribestan (pronounced Trib-es-stan). Tribestan is the original Bulgarian Tribulus, and is made from the Bulgarian Tribulus plant. It is said to be a supplement that many professional bodybuilders who use anabolic steroids take after a cycle in order to encourage their bodies to start producing normal amounts of testosterone on their own again.

I don't know if that's true, but I have used both Tribestan and Tribulus, and Tribulus doesn't hold a candle to Tribestan. By that I mean, while using Tribestan I was able to workout harder and build muscle faster than I did prior to using it, or while using Tribulus Terrestris.

Tribestan is a natural non-hormonal herb, that encourages your body to increase its production of luteinizing hormones. Luteinizing hormones stimulate the production of testosterone, and you know how important testosterone is for building lean muscle. Tribestan has also been proven to support sexual health, and is safe for both men and women.

Photo courtesy of en.wikipedia.org-Forest&KimStarr

Tribestan is used in the same manner as anabolic steroids. A typical bulking cycle would be eight weeks on, followed by eights weeks off. You could continue this cycle as many times as you wish without affecting your body's ability to produce normal amounts of testosterone.

A one month supply of Tribestan costs between $45 and $50, but be sure to shop around to get the best deal possible. The recommended dosage is determined by your weight; one table one to three times per day for those under 200 pounds, and two tablets two to three times per day for those over 200 pounds.

But the best approach is to simply take one tablet before each workout. There are two reasons for this. One: is you will save money. Two: it will give you a chance to determine the absolute lowest dose that you can take and still get results. Remember, less is always best when taking supplements, as this is the best way to keep your liver and kidneys from being overworked.

Can You Really Lose Ten Pounds in One Week?

No, not safely. But the proper question here should be, can you really lose ten pounds of "fat" in one week? And the answer is still no, but it is possible to lose between 2 and 4 pounds of fat in a week. The best way to succeed at your fat loss goals is to take 12 weeks to burn one half or 1 pound per week.

This method will help you avoid losing precious muscle, which is what you need to burn that unwanted "fat" in the first place. Can it be done easily? Well, yes and no. If your purpose for losing fat is to change the way your body looks; meaning accentuate its shape, and to improve your health in the process, you might not need to lose very much fat at all.

Your body fat is a percentage of your total weight, which is made up of muscle, fat, bones, organs, blood and water. It is then converted into pounds; if you want to take it that far. For example: let's say you weigh 200 pounds and have a body fat percentage of 20. If you wanted to drop 5 percent of your body fat, you would only need to shed 10 pounds of fat.

If you lost 1 pound of fat per week, you would reach your goal in 10 weeks. You would do so by reducing bad and excess calories along with increasing physical activity. You would look better during and after, because you will have retained more muscle, or shape. And you will have done it in the most healthy way.

Photo courtesy of en.wikipedia.org-Aspen04

So the safest way to lose weight is to burn body fat at a rate of no more than 2 pounds per week,  so that you spare as much muscle as possible during the process. How do you figure out how much body fat you are carrying? Buy using a skin-fold caliper, which costs anywhere from $10 to $500.

If you are going to purchase a skin-fold caliper, shop around for a decent one. Consider it an investment in your future health. I own a cheap skin-fold caliper that I got free with the purchase of sports supplements. It's not the best, but it suits my needs. If I were to buy one, I would spend enough to get a decent one.

Now, back to the title of this post. If you did manage to lose 10 pounds in one week, most of it would be water and precious muscle. Otherwise, you would look like a ripped bodybuilder. But those that claim they have only look like a smaller versions of themselves with a higher percentage of body fat because they lost muscle mass.

The proper way to lose fat is to create a caloric deficit while increasing physical activity.You can use meal replacements to help you eat fewer calories, or buy foods that are sold in sensible portions. But that's another post. In the meantime, just cut the simple carbs from your diet, and exercise in order to burn fat over a realistic period of time. Let's go.

Tone or Build Your Triceps Faster with Wall Triceps Extensions

Trying to find the perfect exercise to tone your triceps can be a chore. If you use free-weights, you have two choices; triceps kickbacks or triceps presses. If you use a weight machine, it's triceps push-downs, or overhead extensions. Or you can choose to do triceps presses on the edge of a chair or workout bench.

Each one of these workouts will do a decent job of toning and building your triceps, but they can be difficult to perform, especially for beginners. Even advanced fitness enthusiasts can have problems performing them. Each one of the above exercises presents specific challenges to the performer as well.

They require strength that many don't have in their triceps. You have to simultaneously stabilize the weight (or a portion of your body weight) and maintain strict form while performing these triceps exercises. It is because of this that many people (without realizing it) tend to throw the weight instead of controlling it, and therefore miss out on its benefits.

Photo courtesy of en.wikipedia.org

The best solution to these difficulties is to do wall triceps extensions. Whether your goal is to tone your triceps or add muscle to them, you can do it with wall triceps presses. They are easy, and best of all budget friendly. Here's how you do them.

1. Stand about 3 feet from a sturdy wall, then place your forearms and palms flat against it.
2. Lean toward the wall slowly, while allowing your triceps to bear your weight. Feel the resistance in your triceps.
3. Slowly push yourself back to your starting position. Again, feel the resistance in your triceps.
4. Congratulations, you have just completed one wall triceps extension.

Beginners should do wall triceps extension exercises to time, not sets. Do at least 10 minutes of them, each set to failure, with 10 seconds of rest in between sets. Don't even count your reps, not when you first start out. What you are going for is results, I believe that once you start to feel the results, you will stick to your workouts.

Give yourself no mercy, go all out, it's just 10 minutes. Since triceps are small muscles, they need a lot of recovery. Rest at least three days in between your wall triceps extensions workouts. Now for more the more advanced fitness enthusiasts. Do your wall triceps extensions to time as well; 10 minutes per workout.

Do each set to failure without locking your elbows out, and only allow yourself five seconds of rest in between sets. Give yourself at least one day rest in between workouts, to a total of three workouts of wall triceps extensions per week. Let's go.

Maca: The Ancient Incan Superfood

If I were given the task of choosing one food that I believed every fitness-minded person must eat, my choice would be maca root, hands down. I honestly can't say enough great things about this superfood, so I'll talk about what I think is the best of what it delivers. Maca root is equally beneficial to both women and men, whether they're fitness minded, health conscious, or just want to feel better overall.

Maca is a vegetable that is grown in the mountains of Peru, it belongs to the radish family. Years ago I was reading about male hormones and how it is important for us monitor them, especially if we are going to be training for strength. Because an imbalance in our hormones can have drastic effects on our performance, progress, and ability to recover.

Then the writer mentioned maca root. He said that eating this natural food would help avoid or correct hormonal imbalances, and that maca was especially beneficial to male bodybuilders because it has the ability to raise free testosterone levels. After reading this, I just had to try it. I went from one vitamin and supplement store to another in search of maca, but none of them had it, in fact, they hadn't even heard of it.

For years I yearned to try this superfood. Then one day during a chat with a co-worker, he mentioned having been born in Peru. We talked about maca, which of course he was very aware of. To make a long story short, when he returned from vacation that year, he surprised me with a pound of powdered maca, from Peru! I grabbed a juice from the refrigerator, added some maca to it and downed it.

Photo courtesy of Theluxuryspotdotcom

The next time I thought about maca was on the walk to my car that next morning (I was working 3rd shift) I noticed how much energy I still had, zero fatigue. I mean I had just run around a bakery for hours, but I felt like I'd just awaken from a full night of bed rest. It was true, maca really did provide energy, but what about the other claims?

Consuming maca root over several years has also helped improve my strength, which has enabled me to build muscle. Maca is said to increases your metabolism as well, but I can't say that it has helped me in that area. Maca also improves sexual health, this is a proven fact that even doctors support.

Maca can be purchased in pill or powder form. But buy it in powder form; it's cheaper, fresher, and more potent. You can sprinkle maca onto just about any food, or mix it into any drink, even water. I sprinkle about 400 milligrams onto my oatmeal each day. You can add maca to protein shakes to help recover from a strenuous workout, and even use it to replace coffee.

As a matter of fact, you can even buy maca coffee or tea. The list of ways that you can use maca are almost endless. There are no side effects to eating maca because it is a food, but do use it in moderation. Maca is typically used in doses of 500 milligram per day, every other day, or only when you need a boost. Try maca and see for yourself, then spread the word.

The Secret to Building Dense Muscles, Fast

I'm talking about shirt-busting jean-stretching muscles, those that get attention. Hard muscles that scream pure power. The goal of millions of bodybuilders is to pack-on thick dense muscle. That was my goal from the first lift, but it took me 7 years to finally "stumble" upon the right way to do it.

Yep, I discovered the secret to building dense muscles purely by accident. How? Well, after my family (seven of us, including five small children) moved into a home that didn't have a basement, I chose to retire my weight bench, bar, and weight plates.

Without weights to lift, I began a workout routine of push-ups for my chest and shoulders. I also used a bodybuilding spring. I kept my bar and two 50 pound plates tucked safely away to do bent over rows on back days, and squats on leg days.

Now for the funny part of the story. My chest and shoulders have always been my weakest muscle groups. When I was in the 9th grade, our physical education teacher gave us a test which consisted of push-ups, pull-ups, rope climbing, etc. And I couldn't do five measly push-ups, or even one lousy pull-up.

You get the picture. Fast-forward to my new workout of push-ups, and I was faced with the same challenge, except I was heavier now. I was able to do about seven proper push-ups at this point, 10 if I strained, and after just 15 minutes my weak chest and shoulder muscles would be exhausted. It was frustrating, but I hung in there, and I got stronger.

Photo courtesy of Flickr.com-Vegetarian Vegan Bodybuilding

Along with my new strength came thick, heavy, and dense muscles. I had finally discovered the secret, but I still couldn't explain it. So I started doing research on my new workout to find out what I was doing right. What I learned, was that shorter more intense workouts are the ticket to building dense muscles, and fast.

It is the exact method that power lifters use; lifting at their max, but for only a few reps. And you see how dense their muscles get. So the way to build dense muscles is to lift like a powerlifter while eating a sensible diet of complex carbohydrates, protein, and good fats.

Keep your workouts short; forty minutes max, but intense. Resist the temptation to give yourself mercy, and you will build dense muscles fast. My workouts are twenty minutes each, and I only give myself ten seconds max, of rest between sets. My reps are between three and eight, and I love the results that I get. Downside? For me yes, and that's putting on fat almost as fast as I can add muscle.

But to this day, I haven't returned to weight lifting. My workouts consist of body weight exercises only; dips, push-ups (even with that 50 pound plate on my back for added resistance) pull-ups and chin-ups. Keep in mind that your results will vary with a shorter more intense workout depending upon your genetics. But I guaranteed you will get stronger faster, and the muscle that you do build will no doubt be dense.

Wall Push-ups: Are They Effective or Not?

Ever been called-out at a party for being a wall flower? I have. But I eventually flipped the script and got even; with myself that is, and by accident. Well, sorta by accident. Four years ago I had cataract surgery and was advised by my doctor to not workout for at least a week because it would cause pressure to build up in my eye. I followed his instructions, but I wasn't happy about it.

You see, I can't afford  to skip workouts, I have to stay in constant pursuit of my fitness goals. Even after I got the okay to resume my workouts, I decided to ease back into them, just to be on the safe side. As I looked around at the four walls, I asked myself. Is there an exercise that I can do, take it easy doing it, and still get results?

Wall push-ups, maybe? I had heard of wall push-ups prior to that, and had even played around with them. But could I really get a decent workout doing them? I at least had to give them a try. I did, they worked, and they will work for you too. All you have to do is put in the effort and stay consistent, and wall push-ups will tone your chest, shoulders and triceps.

Photo courtesy of healthy.kaiserpermanente.org

No matter what your fitness level is, you can benefit from doing wall push-ups, because you have total control over how difficult they will be. You can increase and decrease their level of resistance by simply placing your feet further (more resistance) or closer (less resistance) to the wall. How do you perform wall push-ups?

1. Stand about two feet away from a sturdy wall with your feet a few inches apart.
2. Place your palms flat against the wall, slightly wider than shoulder width, and chest high.
3. Lift up onto your toes. Keep your body straight, and lean forward slowly until you can't go any further.
4. Slowly Push yourself back to your starting position. Congratulations, you have just completed one wall push-up. 

Do as many as you can, until failure. Take about 10 seconds of rest, then do one less wall push-up than you did to failure. Continue doing wall push-ups in descending order. The length of your workout is determined by time, not sets. A wall push-up workout for beginners must be at least ten minutes for it to be effective.

Do your wall push-ups at least twice a week, with one rest day in between workouts. That's 20 minutes each week to get the toned chest, shoulders and triceps that you know you deserve. And you can have them too.Remember, you can adjust the amount of resistance that your wall push-ups provide by trying different foot and hand positions (higher, lower, wider, closer).

For those who are advanced and want a more challenging wall push-up workout, do your wall push-ups on a door frame. Simply stand in any doorway with a wall or frame that can support your weight, do your push-ups and feel the burn. Wanna get those inner pecs? No problem.

Place one hand on either side of a wall between any two rooms, and try to push holes through it until your hands meet. Focus on your pecs, and hold until failure. Give yourself five seconds of rest and see if you can push through that wall again and again, until your chest thanks you.

Get a Great Low-Impact Cardio Workout Using a Rope

A few years ago while searching YouTube for fitness tips, I stumbled upon a video of a cardio routine that I just had to try. It was low-impact and high-intensity, the only equipment needed was a rope and an interval timer. I couldn't ask for more, but I got more, way more than I expected. About 10 seconds into this routine, I knew it was going to help me burn fat.

I'll share the link to that YouTube video at the end of this post. The moves are basic, but very effective at keeping your heart rate in the body fat burning zone. You will feel it toning your legs and bottom within seconds, and your core (midsection) will get a better workout in fifteen seconds than if you did 100 crunch sit-ups.

Photo courtesy of en.wikipedia.org - David J. Fred

The set-up: you can use any rope that is at least 10 ft long, and two objects to secure its ends too. Think jumping rope, but with two objects to secure your rope to instead of having two people to hold each ends. I chose to used twine and a couple of kitchen chairs.

However, I do suggest using some form of rope that give, just in case you miss a step. Next: secure each end of your rope to whatever you choose - at least 10 feet apart, and 36 inches from the floor. Be sure to warm-up first, like jogging in place for two minutes. Okay, now you're ready to burn fat.

1. Stand next to your rope, closer to one end (either side - either end).
2. Lift your leg that's closest to your rope and swing it over to the other side.
3. Swing your other leg over the rope.
4. Bend down, step under the rope, and back to where you started.

Repeat these moves for fifteen seconds at your maximum output, then walk around for fifteen seconds. This simple move, along with a sensible diet will melt body fat like nobody's business. All you need is ten minutes of this cardio routine at least three days a week (with one rest day in between) for it to be effective.

That's just 30 minutes a week. Intermediate and advanced fitness enthusiasts should be able to challenge their fitness levels by either raising their rope, extending their workouts to at least fifteen minutes, or both.

Beginners can exclude the under the rope part of this cardio routine and still benefit from it if needed. The rope height that I suggested is only a guideline, adjust the height of your rope to suit the height of your body. Here is the link to that YouTube video.

Must-Eat Foods When You're Trying to Lose Weight

There are certain foods that you must eat when you're trying to lose weight. Whether you follow a diet program, fitness program or both, these foods will help your body burn fat more efficiently. How do they do it? By way of Thermogenesis.

Thermogenesis is the increase in the production of heat within our bodies. Our body's reaction to Thermogenesis is to increase the metabolism. Eating a sensible diet that contains thermogenic foods will help your body become the fat burning machine that it was intended to be.  Let's get started with the first food on the list, and my personal favorite.

1. Jalapeno Peppers: They contain a heat producing alkaloid substance called capsaicin. 
2. Thai Chilies: They also contain capsaicin.
3. Curry Powder: Produces heat within our bodies.
4. Habanero Chili Peppers: Be careful, habanero peppers are the hottest peppers in the world. Their heat is created by the production of capsaicin as well.
5. Wasabi Peas: This crunchy snack  is made from dehydrated peas that have been seasoned with wasabi. Be aware that wasabi peas contain sodium, which should be avoided in large quantities.
6. Green Tea: I'm adding this to the list for those who may not like hot peppers. Green tea contains the compound EGCG - Epigallocatechin - a potent antioxidant that is known for boosting the metabolism.

Photo courtesy of Flickr.com - rovingl

If you read the ingredients label on the most popular Fat Burners you'll see that all of them contain at least one of the foods on this list. Since these Thermogenic Fat Burners cost between $20 and $35, a diet and exercise program that is supported by them will add up to a lot of money over time.

It is because of this reason that I stopped using Thermogenic Supplements about four years ago. However, Thermogenic Supplements do have their advantages; they are convenient to use and tasteless. But if you're looking for a budget friendly way to burn fat, just include one or more of the foods on this list to your current sensible diet.

How to Lose Weight Without Doing Exercise

I'll begin by saying there is no better way to lose unwanted pounds than sticking to a sensible diet and exercise program. What I am about to share with you is from my own personal experience. I am fifty years old and in good shape.What I mean by good shape, is that I am "fit" from over twenty years of strength training.

What I am not, is always lean like the fitness and bodybuilder models you see in advertisements. When I am in my best shape, I look more like a powerlifter. I do gain extra weight from time to time, mostly when I stop doing cardio for too long.

About six week ago I felt the urge to cut meat from my diet; the portions of turkey or fish that I ate along with other foods. Three weeks after I stopped eating turkey and fish, I couldn't help but notice my clothes fitting loser. I can't tell you how many pounds I've lost so far because I don't use bathroom scales.

Photo courtesy of pixabay.com

I go by feel mostly, but I do own and have used a skin-fold caliper in the past. What I have been eating over the last six weeks is vegetables, whole grains, cottage cheese and nuts for the most part. My typical day of meals looks much like this.

1. Breakfast: 1 serving of steel cut oats, a teaspoon of cottage cheese, and 12 ounces of water - I might have a banana too, but I'm usually satisfied with the oats.
2. Meal # 2: A veggie sandwich on whole wheat french bread (1/4). I use olive oil mayonnaise (lightly) or avocado for spread, spinach, sliced and baked eggplant, tomato, onions, jalapenos, banana peppers, black and green olives, cucumbers. Feel free to let you imagination go wild here, as long as it's healthy. And 12 ounces of water.
3. Meal #3: about an 8 ounce serving of sauteed (in olive oil) veggies: Carrots, onions, eggplant, banana squash. And 12 ounces of water.
4. Meal #4: One piece of fruit, two ounces of unsalted mixed nuts - cashews, pecan and walnut halves. I actually eat more than two ounces, but no more than four, and the cashews that I eat have sea salt added. And 12 ounces of water.
5. Meal # 5: Two more ounces of mixed nuts, and maybe a piece of fruit if I'm hungry. I only drink water after this if I get hungry. 

I didn't choose to remove meat from my diet because I thought it would help me lose weight, I did it because I thought it was healthier for me. My experience with a vegetarian diet has been great so far, and I intend to continue it.

If you have a desire to lose weight and are willing to try something new and healthy, eat a sensible vegetarian diet for a week. I bet you'll get great results too. Here is an article of recipes, I have tried the Edamame Sweet Potato Hash. Many of them can be eaten for meals other than breakfast. http://www.huffingtonpost.com/2014/06/03/vegetarian-breakfast-protein-yum-filling-_n_5418578.html?utm_hp_ref=mostpopular

Workout Less and Burn More Fat with Interval Training

HIIT (high intensity interval training) and Interval Training have no equals when it comes to burning unwanted body fat. If your current cardio routine isn't burning fat to your satisfaction, switch to one of these, they will. A few years ago I added a consistent "Interval Training" routine to my fairly clean diet.

After a few weeks, the results were undeniable. I was carrying less body fat, and my cardiovascular fitness had improved. I have tried many cardio routines, but I've never experienced results like that, except for the cardiovascular fitness. I was hooked.

After reading about "High Intensity Interval Training," I decided to give Interval Training a try. Both forms consist of equal intervals of high and low intensity cardio, like running full speed for thirty seconds followed by thirty seconds of walking. An effective session can last anywhere from ten to forty minutes.

What I liked most about these forms of cardio was that they claimed to burn fat while sparing muscle. And since I wanted to train at home but didn't own a treadmill or any other piece of cardiovascular training equipment, I used my homemade aerobic stepper along with an Interval Training app on my smartphone.

My Interval Training sessions were fairly short (15 minutes) with both high and low intervals of 20 seconds. My exercise of choice was running in place, then stepping on and off of my homemade aerobic stepper during low intervals.

I trained without the aid of fat burners too. I performed two Interval Training sessions per day, one before breakfast and one a few hours before bed. My decision to take a chance on Interval Training was one of the best that I've made along my journey towards fitness.

You can create your own Interval training routine with your favorite form of cardio, like bike riding, elliptical training, rope jumping, running, etc. Challenge yourself to one week of Interval Training (high or low intensity) along with a clean diet, I bet you'll be hooked once you see the results.

How to Make Your own Sports Drink in 5 minutes, with Just Two Ingredients

Yes, you can make your own sports drink that will hydrate and energize your body just as well as the top ones on the market. It doesn't require a lot of ingredients either, just two. And when you're done, there will be little to no clean-up. You can prepare an entire gallon of 100 percent natural homemade sports drink in about five minutes. The required ingredients are:

• A gallon of water: I prefer spring water; well water works fine too. You can even use tap water if you wish.
• Raw Honey: It is very important that you use "raw" honey. The best raw honey is solid at room temperature. 

To make your homemade sports drink all you have to do is add about one tablespoon of raw honey to a gallon of water, and shake. The quickest way to do this is to use two gallon jugs; one empty, one full.

Photo courtesy of Clean Wal-Mart - Flickr.com

1. Pour half of the full gallon of water into the empty gallon jug.
2. Add one tablespoon of raw honey (use a fork, it will fit into the spout of your gallon jug) to one of the half gallons of water, then shake vigorously.
3. Add the rest of the water and shake.

Go light on the honey so that your sports drink doesn't end-up being be too sweet. Each tablespoon of raw honey contains about 60 calories of carbohydrates. And since raw honey is unprocessed, it won't spike your blood sugar levels like processed sugar does. The idea is to make a sports drink with just a hint of sweetness.

Store your homemade honey water sports drink in your refrigerator because it will ferment if left at room temperature for too long. The hotter the environment the faster it will ferment. I have left my honey water sports drink out overnight with no problems; I have also had batches go bad within the same amount of time.

You can purchase raw honey in liquid form at most major supermarkets, but you will have to go to a health or natural foods store in order to buy it in solid form. The price of raw honey can vary, but you should be able to buy a pound for under ten dollars.

How to Energize Your Workouts Without the Use of Thermogenics

It's not uncommon for our bodies to become sluggish during hard workouts or while we're on a diet. But feeling sluggish can make your fitness goals seem impossible to achieve because all you're going to be thinking about is how to get the energy you crave.

This craving can lead many to consider the use of Thermogenics. But before I talk about fueling your body without the aid of Thermogenics, I'm going to share my experience with their use. I started using Thermogenics in 1993, my choice was the original Twinlab Ripped Fuel, the formula that contained ephedrine.

I used to hangout in a nutrition shop back then and would pick the owner's brain about which products I should buy to help me reach whatever fitness goal I had. After I explained to him how I was determined to get ripped, he strolled to the shelf and returned with a bottle of Ripped Fuel.

Photo courtesy of - nutritionunplugged.com

I took one look at the shredded abs on the Ripped Fuel model, bought the bottle and left the store with dreams of having ripped abs and a single digit body fat percentage. Not too long after taking Ripped Fuel, I gave it a new name; "Rocket Fuel."

If you've ever tried the original Ripped Fuel, you probably know why. I mean I could workout at max effort for two hours easy, without fatigue or hunger. In fact, Ripped Fuel worked so good that I would forget to eat for several hours at a time.

Even when I tried to eat I couldn't, because I had no appetite. Within three months, I was so small I didn't even look like I trained with weights. Then I came across an article in a bodybuilding magazine where a professional bodybuilder explained how "they" use Thermogenics.

He said professional bodybuilders use Thermogenics to help shed those stubborn pounds of fat and excess water in the last week or so before taking the stage for a competition. Something like five pounds or under I think he said. He added; "if you use them for the purpose of losing large amounts of weight, they will work against your efforts."

Shortly after that I started reading magazines that were geared toward natural bodybuilding. That's where I learned about complex carbohydrates and how they provide sustained energy to help get you through workouts, plus they make you feel full so that you can stick to your diet.

My favorite complex carbohydrate is Steel Cut Oats. If you haven't tried them go for it, I bet you'll love them. Unlike rolled oats, Steel Cut Oats are simply chopped, which leaves them with all of their nutrients. You can find them at most major supermarkets for under $5 a carton. Here is a short list of complex carbohydrates.

• 100 percent Whole Grain Products
• Beans
• Broccoli
• Spinach
• Apples
• Brown Rice
• Wild Rice
• Sweet Potatoes
• Melons
• Kashi
• Couscous
• Yams

Don't expect to get a rush of energy from eating good carbs; do expect a sustained level of energy without the crash. If you want a rush of energy to help get you through workouts, drink a cup of black coffee, it works. And if you do decide to use Thermogenics, lose as much weight as you can on your own beforehand, and your results will be much better.

The Best Place to Buy Fitness Equipment Dirt Cheap

I started buying fitness equipment for my home gym over twenty years ago. Back then, the question that I would ask myself most often before a purchase was, how much am I going to benefit from my investment? For me, benefit meant more than results, it meant using the equipment consistently once I had paid for it and taken it home.

I used to get most of my fitness information from bodybuilding magazines at that time and wanted to develop washboard abs, along with my other muscle groups. So I set out to purchase a sit-up bench to help me do just that.

Finally, there I was in the showroom of a fitness equipment store staring at a sit-up bench. The salesman was very helpful, in fact he even told me that I didn't need to purchase a sit-up bench in order to get washboard abs, but if I did, he would gladly welcome the commission from the sale.

After thinking it over for a while I handed him my credit card and he replied with a happy "yes." So I drove my $150 sit-up bench home, and I barely used it. In fact, it's in storage collecting dust as I write this post. It was because of that purchase that I made a vow to never again buy a piece of fitness equipment unless I was certain that I would use it until it broke down. Completely.

Soon after, I walked into a store that made my vow very easy to keep - that was Play It Again Sports. Play It Again, or any second-hand fitness equipment store is one of the best places to find bargains. And much of what they stock is second-hand only because someone bought it and never used it, just like I did with my sit-up bench.

photo courtesy of - http://en.wikipedia.org/wiki/P90X

The next place to find fitness equipment dirt cheap (even cheaper than second-hand stores) is at pawn shops. But because pawn shops don't specialize in "fitness equipment" you might have to shop around to find specific items. I've been able to purchase fitness equipment that I wanted to try, but would never spend money to buy brand new at a bargain from pawn shops.

So there you go, second-hand sports stores and pawn shops are the first places to look when you are in search of budget-friendly fitness equipment. However, you will most likely have to make sacrifices when you buy second-hand fitness equipment.

The most common sacrifices that I have had to make when buying second-hand is the condition of the equipment - I've had to deal with dents, scratches, and even rust. But second-hand equipment will no doubt get the job of building muscle and burning fat done just like brand new equipment.

The No-Protein Powder Protein Shake

Have you ever had to skip your usual muscle-building protein shake after a hard workout because you ran out of protein powder? I have, and unfortunately for me, at that time I only knew of one solution - to eat a high protein meal in place of my shake.

My solution worked fine, until I had to go without protein powders altogether because I could no longer fit them into my budget. I was left with one choice, which was to try and meet my daily protein needs with food. It didn't take long before I saw how fast those extra calories could add up. Boy, did my weight climb.

I tried all kinds of foods to get extra protein to my muscles without protein powder, but nothing took the place of protein shakes. What I needed was a budget-friendly way to get the extra protein that I wanted without overeating, and I needed it fast. Since I'm lactose intolerant, large amounts of milk wasn't an option, but I tried (phew).

It was because of my intolerance for lactose that I began searching for high-protein foods that I could blend into a protein shake. I found a lot of great information (mostly on health food websites) but their most economical suggestions were always milk products. With nowhere else to turn at the time, I decided to try them, individually at first.

To make a long story short, I can handle eight ounces of milk a day with minor problems, but for some reason, I can tolerate cottage cheese in small amounts without any problems. Now all I had to do was replaced one of the suggested milk products with my own favorite high protein ingredient. I did, and it worked!

The two best things about no-protein powder protein shakes, is they are budget friendly, and you probably already have or buy most, if not all of the ingredients needed to make them. Now for the list of ingredients to make your own no protein powder protein shakes.

• 2 ounces of part-skim ricotta cheese: 6 grams of protein - 70 calories - 45 calories from fat.
• 8 ounces of skim milk: 8 grams of protein - 80 calories.
• 4 ounces of fat free cottage cheese: 13 grams of protein - 80 calories.
• And my personal favorite - 1 tablespoon of natural peanut butter: 5 grams of protein - 100 calories - 72  calories from "good" fat.

That's it, all you have to do is blend these ingredients in a blender and enjoy. This particular no-protein powder protein shake is packed with 31 grams of protein, 320 calories - 117 from  fat "mostly good fat," and about 15 grams of carbs. Check this article out for an additional list of ingredients that you can use to add protein to your no protein powder protein shakes.

Why Your Home is Already a Gym

I'll jump right in on this one by saying this; there are countless household items that can be used in place of free-weights, resistance bands, kettlebells, etc, that can provide the same resistance. If you are willing to get a little creative and put safety first, you can get a great muscle toning workout right in the comfort of your own home.

Years ago I was reading a fitness blog post where the blogger had addressed a popular question among women readers. They wanted to tone their arms, but were concerned about training with free-weights because they thought their biceps would get too big. In those days, lightweight dumbbells weren't as easy to come by as they are now, so the blogger suggested they train their arms with cans of food such as soup, vegetables and fruits.

A few years passed and I found myself in a position which caused me to not only remember that blog post, but to get creative and take the blogger's great advice to another level. My family and I were in the process of moving, and had packed everything except for what was needed to get through a week or so before we left.

With my SoloFlex Muscle Machine out of reach, I began doing push-ups to train my chest, but was having trouble coming up with an idea to satisfy my desire to train my back. Then I looked at the box sitting in the corner and my creative mind went into overdrive. In it was an old desktop computer monitor and hard drive that we were going to donate -  you know, the huge plastic monitors with the glass screens and external hard drive towers?

So I grabbed the box and hauled the monitor and hard drive out. Our monitor weighed in at about twenty-five pounds, the hard drive was maybe half that. I know that isn't much, but I went ahead and used it to perform bent over rows, and discovered it was enough to keep my back muscles stimulated. Don't get me wrong, that clunky old computer monitor was far from being the perfect substitute for my normal pull-ups and chin-ups workout.

It didn't allow for anywhere near the full range of motion that I was used to, and the weight (which was off balance) was a challenge to keep steady while lifting, but it allowed me to stay on track with my workouts. I used the hard drive to perform biceps curls, it too was a challenge to workout with, but it was well worth it.

So before you miss a workout because you can't get to the gym or wherever it is you choose to workout, take a look around your home, get a little creative and start lifting. Let's go, and remember, safety first.