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  • Fights Every Couple Has Before Breaking Up

    Post From http://www.askmen.com/dating/dating_advice/fights-every-couple-has-before-breaking-up.html

    This article was originally published by AskMen UK.

    Every couple has a blowout now and again. But what's the difference between a fight and The Fight That's About To Send You To Singleville? How do you know when the writing is on the wall between you and your partner? As soon as these disagreements pop up, you'll want to take a long hard look at your relationship…

    1. The Driving Tear-Up

    For years,…

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  • BBG Workout By Kayla Itsines

    Post From http://www.stayfitbug.com/the-fitness-bug/bbg-workout-by-kayla-itsines/

    BBG Workout

    Have you heard of the BBG Workout by Kayla Itsines? Also known as the Bikini Body Guide, Kayla and her BBG program have taken the fitness scene by storm.

    Aside from the popular reads promoted by the newest trend diet advocates, there is basic science. This school has always uttered the same basic message: proper nutrition and exercise leads to healthy bodies.

    The Kayla Itsines BBG workout as explained over here works because it sticks by this age old fitness wisdom. More specifically, the Bikini Body Guide works for three reasons:

    1. It’s healthy
    2. It’s sustainable
    3. It’s fun!

    Let’s talk about why it’s healthy.

    Kayla Itsines Bikini Body Guide Review

     

    First of all, many women today are so bombarded with contradicting wisdom about diet and exercise that they don’t know what is healthy anymore. The rule of thumb here is to listen to your body. Sometimes it’s hard to tune out bad advice, especially when it’s all around.

    I just saw a post on Kayla Itsines’ Instagram from a woman who was trying to stay thin by eating less than 1,000 calories a day. This inevitably lead to her binge eating because her body was starving for nutrients! Her body reflected this. After going through the BBG workout, changing her diet, which now amounts to 2,000-3,000 calories a day and regularly challenging her body with the Kayla Itsines Workout, she looks absolutely fantastic.

    BBG Workout – What Is It Anyway?

     

    Kayla Itsines’ BBG workout program is just that, a nutritional and exercise guide to help get you in the best shape of your life. It contains a realistic and healthy diet breakdown that is easy to follow and easy to maintain. That means that it is not a quick fix, omission diet. This is a complete nutritional program. Unlike other diet trends, it is not overly exclusive. You can still drink your lattes without shame! Eat your peanut butter and carbs! You don’t have to cut out anything actually. It’s all about moderation and getting all the nutrients you need through a well-balanced diet.

    In fact, Kayla Itsines insists that you get every single calorie you need in a day and that those calories come from a variety of sources. Balance is key! She recommends a minimum of six servings of grains, five servings of vegetables and legumes, two and a half servings of dairy, two and a half servings of lean meat, poultry, fish, eggs, or alternatives, and two servings of healthy unsaturated fats. You can adapt the diet to be vegetarian or vegan as well. She also insists that you always get at least eight cups of water each day! Hydration is essential!

     

    BBG Workout Benefits

    Because the diet is healthy, it is sustainable!

    After you achieve healthy levels of nutrition and exercise, you will feel so good that you won’t want to go back to your old ways. The main problem today is the overabundance of misinformation regarding food and exercise. The Kayla Itsines guide provides you with the correct information from a passionate certified trainer drawing from years of experience and acquired knowledge. The BBG workout pdf makes it easy for you to follow by providing tracking charts that will help you to get all of the nutrients you need each day. Kayla Itsines also makes healthy mouth watering meal suggestions that anyone can make from scratch!

    And now for the fun part!

    Kayla Itsines Workout Features

    Kayla Itsines Bikini Body Guide

    The Kayla Itsines Workout is a twelve week program broken down into three parts to challenge all of your body’s systems without going overboard. The program starts slow in order to get your body up to speed and then intensifies as your body gets stronger. It consists of:

    1. Cardio
    2. Resistance Training
    3. Rehabilitation

    Cardio is designed to get your heart rate up to strengthen your heart muscles and get your blood flowing. There are two types of cardio exercises:

    1. Low Intensity Steady State (LISS) or about 30-45 minutes of power walking
    2. High Intensity Interval Training (HIIT) 10-15 minutes sprint training

    Each type of exercise is considered a session that you will piece into your weekly routine where it fits. In the first few weeks, HIIT is not recommended as part of your routine because your body may not be ready for it yet.

    The BBG Workout also includes weekly sessions of both resistance training and rehabilitation. The guide provides an easy to use chart including pictures of resistance training exercises and stretches that should be done at certain points throughout the program. The exercises are fun and they feel great! Arguably the best part is that rehabilitation is mandatory!! Yes, stretching, rest, and sleep will help you to get your bikini body! In weeks one through four, the goal is to complete three sessions of LISS, three sessions of resistance training and one session of rehabilitation. This is a fun challenge and an achievable goal.

    Kayla Itsines BBG Workout works because it is realistic!

    It starts from where you are at and helps you to build up strength without over working you. It is easily adaptable to your routine and it considers all of your human needs for rest, work and play! Another important point is that this guide suggests tracking your progress primarily by taking photos so that you can see how your body changes and by how you feel. This is different from many programs which suggest counting calories and pounds. The main difference is in how you are being asked to look at your health. Sometimes gaining weight is a good thing as you burn fat and build muscle. It’s not about being as tiny as possible as many mainstream fads will have you think. It’s about being healthy and confident.

    What do millions of followers have to say about why the BBG works?

    The Bikini Body Guide works because it is a complete lifestyle approach to looking and feeling great. It is conscious living for a healthy body and mind. Eat healthy and eat enough! Workout, but rest too!

    Kayla Itsines even suggests taking a vacation or getting a massage as a part of your routine! When your life is in balance, staying in shape is easy! The Kayla Itsines BBG workout program is more than just a diet or even a lifestyle, it’s healthy living with a community of support.

  • Heavy & Intense Bicep & Tricep Routine

  • Counting Your Macros & Calories

    Post From http://leehayward.com/blog/counting-your-macros-calories/

    Do you have to count your macros and calories?

    When it comes to reaching your bodybuilding and fitness goals you absolutely need to follow a well balanced nutrition program. There is just no other way around it. Training and Nutrition are both equally important to your overall results.

    Tracking your daily diet, recording your macros, and counting calories is certainly a good thing. When you know exactly how much protein, carbs, fat, and calories you are eating it makes modifying your diet to meet your fitness goals a lot easier.

    But do you have to track and record every single meal that you eat – everyday – forever???

    Check out the video below to hear my view on counting calories & tracking your macros…


    Note: if you can’t watch the embedded video clip above,
    you can watch it right on my YouTube Channel by Clicking Here

    The biggest draw back with counting your macros and calories is that it’s a pain in the ass to record every morsel of food you eat… Every time you sit down to the table for a meal you need to break out the kitchen scale, measuring cups, calculator, phone app, etc. before you are allowed to eat.

    Now if you enjoy doing this, keep doing it, there is absolutely nothing wrong with counting your macros and tracking everything in detail. By doing this you’ll learn A LOT about nutrition and what’s in the food you eat.

    Counting Your Macros Is Like Getting A Crash Course Education In Nutrition…

    If you have never tracked your nutrition before, than I would highly recommend doing it for at least a few weeks in a row. This will be like getting a crash course education in nutrition because you’ll learn what foods are good sources of protein, carbs, and fat. Plus you’ll learn what quantities of food you need to eat in order to meet your macros and calorie needs.

    But once you have a decent grasp on the fundamentals of proper nutrition and settle into a pattern of eating you can actually ease off on the meticulous number crunching (if you want to) and still stick to a solid bodybuilding diet plan.

    What usually happens is that a lot of your meals will be similar from day to day. We are creatures of habit and even if you don’t realize it, you tend to do the same things and eat the same foods over and over again. By developing good nutritional habits you can actually make the process of following a proper bodybuilding diet plan easier.

    Many people prefer to follow structured meal plan, rather than calculating out every single meal. Granted some days you may eat a little more, and other days you’ll eat a little less, but over time it will usually average out. The most important thing is that you are consistent with your eating and consistent with your training over the long term. Doing that will allow you to move in the right direction towards your fitness goals.


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