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  • How To Maintain Muscle Mass During Ramadan

    Post From http://fabodylous.com/2014/07/how-to-maintain-muscle-mass-during-ramadan.html

    During the month of Ramadan, Muslims are required to fast from sunrise to sunset. Thus, Muslim athletes would be highly concerned about maintaining their muscle mass and performance during this Holy Month. As a non-Muslim, I couldn’t truly say that I have experienced fasting and I that I know how to maintain muscle mass while fasting. However, I’ve interviewed some of my friends who practice fasting and are top competitive athletes. And here are their recommendations.

    Thara Begum Yeo

    Thara Begum Yeo

    First and foremost, it is important to note that the changes I’m making to my training and nutrition are what I feel suited for myself in the month of Ramadhan and might vary from individual to individual.

    Let’s address my training routine first. My training time will be around 9 pm during the month of Ramadhan. Personally I feel, it is impossible to put on size during this month, so the best I can do for myself is to maintain/keep whatever gains I’ve made from the past months. My main goal in each workout is then to let blood flow into the exercised muscles and feel the ‘pump’ without overtraining (or training until failure). My training frequency will be about 4-5 times in a week, about 1 hour to 1 1/2 hour each time.

    With regards to my nutrition, I will still ensure that my body receive enough macronutrients to hold my current muscle mass. This means that I will still break my fast with lean meat and complex carbohydrates and the same meal-plan after my workout at night. For the last meal before I start my fast, I will definitely include a serving of casein and a big bowl of steel cut oats. Most importantly, our muscles consist of 75% water, hence it is important to keep myself hydrated as much as possible. This means I will be drinking water (if possible with some sea salt to hold the water) when I break fast and when I start the fast. Occasionally, I will include watermelon to help keep myself hydrated, and to satisfy my sweet tooth as well.

    Train hard, be consistent, be humble, and put your faith in God.

    Amirrudin Ong

    Amirrudin Ong

    There are actually a few changes made to my diet and training but some principles stay the same.

    Let’s talk about changes in diet. Most Muslims feast and drink upon break fast. Eating lots and lots of food at one serving. This is the usual way sedentary human beings do when they break fast. They will eat whatever they want and wait for an hour before workout but to realise they cannot perform the way they expected of themselves. This is due to the fact that energy is needed to break down those food before it can be used as fuel. Having an empty stomach for more than 12 hours and suddenly a whole lot of food poured in, the digestive system is shocked. Digestive system is like car engine. They need to be warmed up before they can function efficiently. Hence, that explains why I ingest small meals/shakes for the first break fast and then slowly introduce solid food into the body.

    Below is an exact diet plan that works for me and have been doing it for some time. Try it to see if it works for you.

    7.20ish (Breakfast)

    2 scoops protein (50g protein)

    1 big banana (33g carbs)

    4 arabian dates(30g carbs)


    Total protein: 50g Total carbs: 63g (mostly sugars)


    Wait for 1 hour and have your training which is to be done within an hour. Train with about 15g-20g of BCAA + 2 litre of water. This amount of water will be sufficient to keep you hydrated throughout. In my opinion, there is no need for any preworkout drink. Training will be short burst and that doesnt need so much taurine etc. Save it for next month instead.


    After training, drink another small dosage of protein shake. Hence, 1 scoop whey with 250ml of water will be fine. Wait for another 30 minutes for your epic meal.


    What is an epic meal? It is the biggest meal before you go to sleep. 30 minutes after your training, eat the following:

    1 whole chicken

    200g-250g of uncooked rice

    2 tablespoon of coconut oil

    500ml of plain water

    11pm (Before you sleep)

    5 whole eggs 1 tablespoon of coconut oil 500ml of plain water

    430am (Sahur)

    Half a chicken

    150g rice

    500ml of plain water

    The meals above, all essential macronutrients and micronutrients are ingested accordingly.

    Training during the first 2 weeks of Ramadhan can be easy for some Muslims but towards the 3rd and 4th week, it is almost impossible to lift the same weights before Ramadhan. So, how to maximize muscle mass and strength? We will break it up into three parts: duration, intensity and frequency

    It is infeasible to train more than 1 hour during Ramadhan. Speaking from experience, you will lose focus halfway due to insufficient food and more importantly, water. With insufficient food and still you train long and hard, body will slowly eat into the muscles for fuel and energy. This sliently sabotages your effort without you knowing. Adding to insufficient food, if not enough protein is being fed to the body, muscles cannot repair and this results in body fatigue. External factors like dehydration and about 4-5hrs of sleep every night make matters worse. With all these combined factors, my best advice is to listen to your body. Only you know your body best.

    Hence, after years of experimenting and prudent documentation, 30-45mins of workout is enough to maintain muscle mass and strength. This can be easily achieved by having rest time as short as 30 seconds. Try to have a 1 day training, 2 days off method or 2 days training, 2 days off. Each major muscle group workout must include a compound exercise which you can lift the heaviest and then the rest of the exercises to be 15-30reps for 4 sets.

    So, Put your ego aside, drop the weights and focus on your form and activation of the respective muscle groups; muscle mind connection. During this intense moment, squeeze your muscles as hard as possible for maximum muscle activation.

    Try to limit cardio to once a week as we do not want to sweat. Drink more water.

    Fasting does have very good effects on our body physically, mentality and spiritually. We cannot expect to be massive during the month of Ramadan. We also cannot expect to build muscle during the month of Ramadhan because we are already in a catabolic state. There is not at all an anabolic state.

    We bound to lose muscle mass to a certain extent no matter what we do. However, we must bear in mind we do this for the sake of our religion and God. Hence, God will reward us accordingly. Stay positive even when we see our body shrink. It is only a month, 30 days. We still have 335 more days to train.

    Good luck, Amirrudin Ong


    Shahanizar Bin Johar

    Shahanizar Bin Johar

    I’ll break my fast at around 7.15pm. First thing I down will be whey. 2 scoops mix with plain glucose. Need something fast digesting after about 13 hours of fast. After around 20 mins I’ll have a meal. Not a big one. Just a serving of rice and some chicken or beef. I’ll be working out around 1 to 2 hours later depending on my work, so I need something fast digesting. Workout will be pretty much same. Heavy weights, same number of reps and sets. No cardio during this month. Throughout the whole time that I can eat, instead of plain water, I’ll drink amino mix in water. I only trust BPI BLOX since they came out 2 years ago. It’s my staple ever since; whether pre-contest or off season. I have to constantly keep my body in an anabolic state and amino, be it BCAA or SAA is essential I feel. Post workout, I’ll have whey mix with glucose again. I’ll leave gym around 1130pm (yes, THAT late) and once I reach home I’ll have another meal before sleeping for a few hours. Waking up at 5am to have a final meal. That will be sustained release food. I’ll have sweet potatoes and chicken breast. And a while later, 2 scoops of casein so that I have long lasting protein that can at least last 4 hours in my body. I’m try to prevent catabolism as much as I possibly can.

    Ahmad Taufiq

    Ahmad Taufiq Strongman

    In terms of diet, I play around with the timing

    Pre Dawn Meal: 4.30am – ON Hydrobuilder + ON Casein + Glutamine

    Break fast: 7.15pm – ON Hydrowhey, glutamine, dates, fruits and water

    7.30pm – Whatever is for dinner

    9.00pm – Proteins + lots of water

    11.30pm – ON Casein + ON Hydrobuilder

    I plan my training timing between 4-6pm. My usual program still follows but I will still listen to my body, if I’m tired or not feeling too good I would stop. But at the end of the day it’s ALL mental discipline. Because my season has already started and I have 4 competitions in 4 months, it gives me that needed drive to push on. I don’t want to show up at a competition and be in shit condition. Ramadhan still goes on, fasting still goes on, life still goes on. During this month is when your faith and mental desire is being tested. To me fasting and training during Ramadhan actually give me more clarity and focus. Also a learning process to learn to listen to my body and constantly making small changes to make sure I’m still competition ready. For those Muslim brothers of Iron who are still training hard – Stay strong because while others are not training, you would have gotten leaner and made more cleaner gains within the month! That is what separates being on podium and being not on podium.

    Ahmad Faiz

    Ahmad Faiz

    My approach towards training and diet during Ramadhan are as follows;

    1. I train after breaking fast, reason being is that training fasted will lead to dehydration which will increases the risk of injury and will inhibit performance and recovery. Training while dehydrated won’t give you a good pump as well which isn’t a good thing especially when our main concern is muscle hypertrophy.
    2. As for now I’m currently dieting for the upcoming ASIAN Championship over Macau. My calories intake will go to maintenance instead of deficit. If calories are too low, you’ll be worn down and under-recovered from the training program. You will find that you lose fat naturally from the fast, provided that your calories are sensible, remember portion can be misleading when eating a day’s worth of food over a short period.
    3. Forget the ’no carbs at night’ claptrap. Carbohydrates at night is actually more muscle-sparing and fat burning than having a larger breakfast.
    4. Stay hydrated at night. Aim for at least 2.5 litres or more depending on your bodyweight. Try to spread this out throughout the evening, so you don’t flush it all and end up thirsty the next day.
    5. Lastly I stick to compound lifts such as squat, deadlift, overhead press and also bench press over isolation movement to retain muscle mass during this period.
    Wishing all my Muslim brothers and sisters who ‘LIFT’ ? a good Ramadhan, insyaAllah. My Instagram/Twitter: @faizzariffin

    Nur Farina

    Nur Farina

    Well for me it’s very hard to eat early in the morning (Suhoor before the dawn of Ramadan). What I have is oats and casein every morning. I normally train 1 or 2 hours before breaking fast. This way you can eat several times post workout to help recovery. You also maximize your feeding window since you don’t spend it training. As to maintain strength I will just do 10 to 12 reps straight sets to maintain my strength as much as possible. Most importantly, fatty and sugary foods can increase your total calories by a lot, so watch out for them, although I admit, I still have them on some days.

    My advice to my Muslim brothers and sisters, just try to take this opportunity of this good fasting month as a detox as fasting improves well being and health.

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    The post How To Maintain Muscle Mass During Ramadan appeared first on Fabodylous.

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  • All (Food) Things Considered: The “Short List”…

    Post From http://robbwolf.com/2016/01/28/all-food-things-considered-the-short-list/


    All right, I know that if you’re reading this you’re probably convinced that paleo is like the best damn thing since sliced bacon. I also know that a lot of you think that you have it totally figured out and that there’s no question in your mind that you’re doing everything exactly right. While you may be correct, there’s still a chance (albeit a small one…) that you’ve still got room for improvement. Maybe you’ve latched on to something (or everything) you’ve read online about what you should (or shouldn’t be) doing, or heard about the latest ‘magic’ cure at the gym – and now you’re running with it because it’s going to totally up your game. Well, I’m here to clear up a few things, and here’s my short list of stuff that you need to think about… (Brace yourself, this might hurt a little bit.)

    Meat Me Outside… Yes, I know, steak is awesome, bacon’s delicious and chicken is pretty ‘clucking’ tasty too; BUT as is true with most things in life – too much of a good thing is still TOO MUCH! One of the biggest mistakes I see folks make – they go whole “hog” for meat and fat but completely neglect vegetables and really anything other than meat and fat.

    If your plate is made up of primarily protein and fat with a token broccoli spear or two, you’re doing it wrong. Seriously folks, you don’t need a pound of meat, eight strips of bacon and an entire avocado at each meal. Vegetables first! (and I’m not talking about sweet potatoes, yams, potatoes, parsnips or the other starchy stuff – but, like, REAL vegetables – think green…). Consuming copious amounts of meat and fat does not make you ‘better at paleo’. It does make you constipated, nutrient deficient and in a lot of cases, less than lean and/or healthy.
    Does that have Carbs?!?! The “carb”nundrum is something that many people struggle with. I like to say that there’s two classes of paleo eaters – there’s the group that’s deathly afraid of carbs and the group that has orange-tinted skin because of all the sweet potatoes, yams and butternut squash they’re pounding. Folks, this may be hard to believe but, there is a happy medium when it comes to the “C”-word.

    Contrary to what some say, not all of us need to be in ketosis; in fact that may be the worst thing some of us can do. That being said, there’s no reason to be eating starches and sugar (think Paleo bars, cookies, breads, fruit, honey, etc. – more on this stuff to come…) 24/7 either and this is especially true if you’re not active, trying to lean out or lose weight or have issues with blood sugar regulation. The exact balance is going to look a little different for everyone, but for a majority of us a zero carb approach isn’t the answer nor is consuming a significant amount of carbs (yes, even sweet potatoes) at every meal. Balance, people, BALANCE!!! (And LOTS of non-starchy vegetables!!!)

    Not so (Intermittent) Fast… Yeah, SLOW DOWN before you jump on this bandwagon. Intermittent fasting is made out to be this awesome way of eating to get you healthy, lean and make you a serious badass. Well, I hate to burst your bubble here – it’s not a good fit for everyone and may do more harm than good in some cases (women and type 1 diabetics – I’m talking to you.).

    Sure there’s some awesome science behind increased longevity and health being linked with caloric restriction and/or an abbreviated eating window – BUT if you don’t have all your ducks in a row (sleep, great nutrition, smart exercise, limited stress), then just NO. Figure out how to maintain a healthy lifestyle before you go throwing another ball in the game. Also, if you’re currently IF’ing and find yourself all, “OMG I’M GOING TO EAT MY ARM” hungry and can’t concentrate on a damn thing other than what you get to eat in two hours, then yeah, NO – not an awesome idea for you either.

    **FYI** If you are drinking a cup or two of coffee with butter and/or coconut/MCT oil (AKA: Bulletproof coffee) and pretending that you’re IF’ing – stop fooling yourself. You just ingested 200-400 calories and um, that shit counts.

    But I made it with coconut flour (AKA – but the label says Paleo)… In case you don’t already know, this one REALLY lights me up – and not in a positive way… I mean really people, our Paleolithic ancestors were NOT baking ‘paleo’ breads, cookies, pancakes or other treats nor were they hitting the local Whole Foods and scoring ‘paleo’ bars and other — READ: PROCESSED ‘paleo’ products. This probably means that you shouldn’t make a daily habit of buying, making and/or consuming these things either. I’m not going to expand on this any further here because I already wrote that story and you should probably read it if you haven’t. Here it is. You’re welcome.

    Vicious (30-day) Cycle – The infamous 30-day challenge and/or sugar detox – yeah, we’re gonna talk about that. I’ve done this before too – here, here and here, but I think it’s important. The purpose of a 30-day challenge or sugar detox is to either jump-start a new LIFESTYLE or clean up some sloppiness and habits that may have accumulated in your current lifestyle. The purpose is NOT to use them in recurrent cycle or for a ‘quick fix’.

    Here’s how NOT to do it: do a 30-day challenge -> eat like an @sshole for 60-90 days -> do another 30 day challenge -> back to @ssholed-ness and so on… Stop it! If you’re going to do a 30-day challenge, announce it on Facebook and recruit your friends to do it with you – awesome; BUT if you’re doing it again in 60-90 days and you’re starting back at square one, just bow out and instead figure out how you can make this healthy lifestyle stuff happen 365. Harsh Reality: Health doesn’t happen in 30-day chunks.

    There’s a supplement for that… There is a time and a place for supplements and some of them are totally warranted, but if you’re doing what I refer to as “blind supplementation”, it’s time to open your eyes and see the light. I know this is super hard with all the information on the internet – but here’s what you do: STOP Googling your ‘symptoms’ looking for an answer in pill or powder form, instead go see a real (good) doctor and figure out what the issue is. Do NOT go out and purchase a plethora of vitamin, mineral, herbal, adrenal health or hormone supplements and try to figure it out on your own. That’s the perfect recipe for supplementing yourself sick. This is no joke, I’ve had a client that made herself Vitamin A toxic – not a good thing.

    Here’s the deal, you don’t know what’s going on in your body and even scarier, you don’t know what’s in the supplements that you’re putting in your body. Those things aren’t regulated! For all you know you might be swallowing a capsule filled with dirt from some guy’s backyard that his dog peed on earlier in the day. Before you ‘go in blind’; get checked out, do your homework as to which products to buy and if you start feeling worse on the new miracle cures – STOP taking them. Do not consult Google and add more. That is totally NOT productive.

    My way or the highway… So, you know that paleo is great – it’s done totally awesome things for your health, body and life in general and yeah, you want to tell people about it. That’s great, in fact, you should talk about YOUR experience. What you shouldn’t do is villainize every other way of eating or try to convince everyone that paleo is the ONLY right way (I mean seriously, can you imagine the bacon shortage that would cause…). But really, if you take on an elitist attitude and stop seeing that there are other ways the work for other people and that in some (albeit rare) cases, paleo isn’t the answer – all you’re going to do is drive folks nuts. And sure, vegan bashing might be fun and all; but I’d venture to guess that there’s at least one or two super healthy vegans out there. Leave them alone.

    Different strokes for different folks. What works for one will never work for all, and it’s important to remember that when you’re talking to people. Judging people for the way they eat or really for anything is just not okay. You don’t know their stories, their struggles or their whys, and they don’t know yours. My guess is that you’ve probably got a few less than stellar habits too, am I right? And – let’s be honest – you haven’t been paleo forever and there’s probably quite a few of you that would say you were a ‘healthy eater’ prior to the conversion.

    Keep telling your story (when someone asks or seems interested – don’t be “that guy”) and who knows – you may get some takers but if you don’t – getting all “I’m better than you because I eat like a caveman,” is not going to change the situation. Just keep walking, it’ll be better that way and you’ll still have friends.

    Bottom Line: There you have it. That’s my short list, (yeah I said ‘short’ – just be happy I stopped when I did), of things that you may need to consider no matter how long you’ve been at this paleo thing. This is definitely not all encompassing, and remember the bottom line: no number on the scale, way of eating, or amount of weight lifted in the gym will result in a happy, fulfilling life. Don’t sweat the small stuff but don’t let the small stuff grow into big stuff either (this includes your gut and your butt…). Find YOUR groove and run with it – there’s no perfect recipe – health is a lifestyle, not a destination.

  • Avoiding Disaster

    Post From http://robbwolf.com/2016/03/04/avoiding-disaster/

    What if I told you there was a drug that was called “Disaster”. This drug was promoted by many media outlets, was endorsed by medical professionals, and was supposed to be completely safe in “reasonable doses”. Adults and children largely consumed “disaster” as a recreational drug, on a daily basis. It changed hormonal signaling, caused major inflammation, and eventually, death.  Would you consume it?

    Many people today are addicted to this drug. We’re flooded with advertisements and endorsements from our sports heroes, telling us how great this drug is. It tastes delicious, is convenient, cheap, adds no nutritional value, and is completely unsustainable. It takes tons of fossil fuels to produce, ship, package, and market to you. It can sustain you, but gives you nothing.

    What I’m talking about is industrially produced, highly processed, hyper-palatable food. These foods flood our markets, taking over the center of our grocery stores. We’re told they’re fortified with all the vitamins and minerals we need to lead healthy lives. We’re told it’s completely safe to consume. It resembles nothing close to what we are biologically designed to eat. In fact, instead of providing us with nutrition, it can actually cause a slow, painful death. What do you think of it now? Do you still feel compelled to eat it?

    According to the CDC, heart disease and cancer are the top two causes of deaths , with diabetes coming in at #7. Nearly 30 million Americans (or 9.3% of the population) have diabetes, with an additional 1.4 million diagnosed every year. The rates of prediabetes are soaring. The death rate is likely much higher than reported, because diabetes is not always listed as the underlying cause of death. Heart attacks, stroke, CVD, hypertension, hypoglycemia, and kidney disease can be attributed to diabetes, and the total cost of diabetes is over $245 billion.

    Yet, the messages we’re getting from organizations like the American Diabetes Association are this:

    Screen Shot 2016-03-01 at 9.55.42 AM

    No wonder everyone is sick and confused.

    As a future dietitian, I’m told to educate my diabetic patients on “everything in moderation” and “carb counting”. Carb counting goes like this: you can eat any carb, just know what equals 15 grams. So, a piece of fruit = 1 serving, just like a tablespoon of jelly, a 2 inch square of cake, ½ cup of orange juice, or a 1/3 cup of pasta. (By the way, who eats just 1/3 cup of pasta or 2 inch square of cake?) Anyway, we’re told that these foods are all equal. Here is an example from the Academy of Nutrition and Dietetics of what they recommend I tell diabetics to eat for breakfast:

    Screen Shot 2016-03-01 at 10.37.26 AM

    I’m really not kidding. This breakfast is what is on nearly every diabetes education piece out there. Hmm, so let’s end a fast (night) with a meal incredibly high in carbohydrate with no healthy fats (margarine, what is this, 1985?) and very little protein in here to slow down the rate of metabolism. I’d say this breakfast would INDUCE diabetes. The truth is, type 2 diabetes can largely be avoided with a proper diet.

    If you’re on this site, it’s likely you are skeptical about mainstream nutrition and are seeking alternatives in order to save yourself. If you haven’t yet tried a 30-day paleo challenge, and are still in the trap of eating a large amount of your calories from processed food, ask yourself these questions:

    What is it doing for me?

    How do I feel after I eat it?

    Is it really saving me money?

    Do I actually enjoy it?

    What is this food actually giving to you? Nutrition? Calories? A feeling of pleasure?

    From birth, we have been subjected to massive brainwashing telling us that eating these foods are delicious, easy, inexpensive, and even fun. Who can recall cereal commercials with cartoon characters telling us how exciting our day will be with X brand cereal “as part of a complete breakfast” (usually shown with a glass of orange juice, skim milk, and a banana). We’re told that all foods are fine “in moderation”. That “nothing is bad”. Why should we not believe them?


    Walmart sells a 20.5oz box of fruity pebbles for $3.68. A 24oz box of Corn Flakes is the same price. That’s only $0.17 per ounce. That’s pretty damn cheap. However, when I searched for a dozen eggs on their site, I found a dozen for $1.67, which is $0.14 per egg. When you compare the nutrition in an egg to an ounce of fruity pebbles, guess which one wins.


    Eating processed foods doesn’t relieve hunger, it creates it.

    Humans are animals, and industrially-processed foods are not our natural diet.

    Processed foods are hyper-palatable and are actually poison to our bodies.

    The human body is an animal being that is programmed to perform optimally on a certain diet. Highly processed foods are not natural, and can actually alter our microbiome. I’m not talking about just sugary foods, but all forms of hyper-caloric, highly industrialized foods, addictive junk food chips, boxed meals, frozen dinners, and other a-cellular carbohydrates that we are told are nutritious and convenient alternatives to cooking from scratch.

    It’s difficult for some people to realize that humans are animals, and as such, have a species-appropriate diet. In The Paleo Manifesto, John Durant compares captive gorillas to modern-day humans. For some people, this connection really helps solidify the fact that we are completely removed from our natural environment and foods. This recent post also uses gorillas as an example of how we humans are not living the lives our bodies were designed to lead. With the exception that we are free to move around the world, we humans are in a very similar situation to that of sick gorillas in a zoo. Many of us consume evolutionarily novel foods, we don’t move our bodies enough, and powerful cultural evolution has also altered our sleeping patterns, stress levels, and many other parts of our life at a rapid pace. Corn flakes, fruity pebbles, cakes, jelly, and other highly processed foods are not found in nature.

    If you’re someone who has questioned whether or not to take on a 30-day paleo challenge, ask yourself this question. “Do I really need processed food”? NO, OF COURSE YOU DON’T.

    Avoiding Disaster

    Think of processed food as a venus fly trap. The fly begins to eat the nectar, but eventually, the plant eats the fly. Food is a powerful drug. You can choose to either nourish yourself or destroy yourself.


    You may be asking yourself, “If I give up processed foods, will I ever enjoy my meals again?”

    The answer is YES. When you see people eating junk food like pizza, cookies, cake, or anything else off the paleo list, instead of thinking ‘I feel sorry for myself that I can’t eat that”, think “I’m so happy that I’m FREE from that lie!”

    Boxed mac & cheese, frozen pizza, and Chinese take-out are not part of that diet. We should focus on real foods, including meat, poultry, and seafood from wild sources, vegetables and fruit from organic farms, and natural fats from non-industrial processes that provide us with nutrient-dense nutrition. It’s time to stop being a player to our modern culture’s attitudes towards nutrition. “Everything in Moderation” simply doesn’t work for most people.

    In our age of highly addictive, hyper-palatable, highly processed “food”, we humans need to take back our right to real, unadulterated, simple food as our bodies were designed to digest. We’re not computers, we’re animals. Let’s start treating our bodies as such and feed ourselves species-appropriate diets. Enough with the color-enhanced, flavor-induced, vitamin-enhanced meal replacements and let’s embrace real food: grass-fed meat, pastured poultry, wild seafood, organic, seasonally-grown vegetables and fruits, and healthy fats like lard, coconut, and olive oil. The way nature (and our bodies) intended.

    Set Yourself Free

    The next time you’re at a social gathering, or at a restaurant wishing you had some pizza, cake, brownies, or whatever, instead of saying to yourself “I feel bad that I can’t have that food”, think to yourself, “I’m so glad I’m FREE of that food.” Because the truth is, you don’t need it. You’re a human animal. You thrive on REAL FOOD. You don’t actually NEED that junk food. Processed food is destroying our species. Instead, you thrive on real food. Food that nourishes your body.

    Knowing Yourself

    Have you really thought about whether you’re a “moderator” or an “abstainer”? And if you are new to paleo, don’t fall into the trap of thinking that just because a food is made with paleo ingredients, it’s completely safe to eat in large doses. I see this a lot in my nutrition practice. Some folks have gotten very good at paleo-fying cookies, brownies, cakes, etc. While these foods are fine for some in moderation, I recommend avoiding them in your first 30-days while you reset your tastebuds and insulin signaling. For me, I am fine with a small square of chocolate or a few bites of ice cream, but put me near a gluten free pizza, bag of potato chips, or bowl of pasta and I have a hard time stopping myself from devouring the whole thing. If you’re one of those people who doesn’t have an “off switch” for these temptations, avoid them all together. Paleo brownies/etc have basically the same metabolic effect on your body as the real version. Stick to basic recipes with high quality ingredients.

    Remember this:

    Eating processed foods doesn’t relieve hunger, it creates it.

    Humans are animals, and industrially-processed foods are not our natural diet.

    Processed foods are hyper-palatable and are actually poison to our bodies.

    Are you ready to take on a 30-day paleo challenge? If you’ve tried before and found it difficult, maybe you could benefit from understanding what type of personality you have (abstainer or moderator? obliger or rebel?) consider checking out Better Than Before by Gretchen Rubin, which may help you discover how to make habits based on who you are. You don’t have to be a caged gorilla. Don’t be a fly in the venus fly trap. It’s time we take back our human-animal bodies to eat the food we were designed to thrive on. Avoid disaster. Viva real food. Viva paleo.

  • Bodybuilding Motivation -The Iron Never Lies (2016) Training / Workout

  • Why You Should Avoid Herbalife’s Fit Club Like A Plague

    Post From http://fabodylous.com/2014/07/why-you-should-avoid-herbalife-fit-club.html

    So recently I noticed tonnes of people spam promoting this thing called Fit Club on Facebook. And I even received a flyer at my doorstep. Fit Club is a mass outdoor training group created by Herbalife and promoted by their distributors. Here’s one of their flyers.

    Fit Club Scam

    Before I go on to explain why anyone who really wants to get into their best shape should avoid Fit Club, I’m going to give credit to Herbalife/Fit Club because despite everything I feel wrong about them, they have actually achieved something.

    Fit Club Herbalife Scam

    Firstly, from their photos, it seems like they have successfully fooled attracted a lot of people to join their mass training groups. Secondly, they have provided a cheap, sociable way for people to get some exercise! It may be sub-optimal in terms of effectiveness (how much focus can the coaches give to each member?) and technique (do these coaches have the necessary qualifications/experience?), but it’s better than sitting on the couch all day.

    So with such benefits Fit Club is able to provide, what can be so bad about them? First and foremost, Fit Club is being run by “wellness coaches” who are leniently selected, whether or not they are certified for personal training or have extensive diet or training knowledge. Remember that Herbalife is a multi-level marketing company. Do they really care that they are hiring the best and most knowledgeable health experts to sell and represent their products? No! Their first priority is to expand their downline! If you ever have been approached by a Herbalife distributor before to join them (I bet many of you were), the first thing most of them will try to sell to you is the idea of starting your own business, getting passive income and making money, NOT ask if you have extensive knowledge about fitness! People join Herbalife to make money, not to research, learn and educate people about fitness! And honestly, Herbalife distributors are so damn annoying!!! They just keep bugging people to join the MLM! Seriously!

    Pay peanuts, get monkeys.
    Pay peanuts, get monkeys.
    Here's how trying to lose weight without proper knowledge can damage your health!! It is nearly impossible to lose 20kg of fat in a month because 20kg of fat is 180 000kcal, which means someone must burn 3000kcal per day more than what he/she eats to lose weight that fast. That's equivalent to running 20km everyday and eating very little. For this woman's case, she most probably has lost not just fat, but a lot of lean mass coming from muscles, bones and even organs. VERY unhealthy!
    Here’s how trying to lose weight without proper knowledge can damage your health!! It is nearly impossible to lose 20kg of fat in a month because 20kg of fat is 180 000kcal, which means someone must burn 6 000kcal per day more than what he/she eats to lose weight that fast. That’s equivalent to running 20km everyday and eating very little. For this woman’s case, she most probably has lost not just fat, but a lot of lean mass coming from muscles, bones and even organs. VERY unhealthy!
    On this flyer it says "No Experienced Needed". So yes, your Herbalife coaches can be someone who has NO experience in fitness at all! Why pay him a single cent to be your "coach"?
    On this flyer it says “No Experienced Needed”. So yes, your Herbalife coaches can be someone who has NO experience in fitness at all! Why pay him a single cent to be your “coach”?

    Secondly, Herbalife products are crazily overpriced. And it makes sense why. If a sale of a product has to produce profit for the distributor, his/her upline and Herbalife themselves, the mark up must be high! Look at the examples below. And I just found out something VERY fishy about their products. Neither Herbalife.com or Herbalife.com.sg displays their products’ ingredients or nutrition facts. Hmm.. I wonder why.

    Let's start by comparing Herbalife's multivitamins with Natrol's. Herbalife gives 90 capsules/30 days for $46.77 and Natrol gives a 40 day supply for almost half that price!
    Let’s start by comparing Herbalife’s multivitamins with Natrol’s. Herbalife gives 90 capsules/30 days for $46.77 and Natrol gives a 40 day supply for almost half that price!
    Next, let's move on to the category of fibre supplement. Herbalife's Active Fibre Complex is $60.15 for 192g whereas Magnum's Performance Edge Greens is $55 for 250g. And Performance Edge Greens is an advanced formula with 75 ingredients providing not just fibre but also phytonutrients, essential fatty acids and herbs. If you want pure fibre, you can purchase pure psyllium husk from any pharmacy for just $10 for 300g!
    Next, let’s move on to the category of fibre supplement. Herbalife’s Active Fibre Complex is $60.15 for 192g whereas Magnum’s Performance Edge Greens is $55 for 250g. And Performance Edge Greens is an advanced formula with 75 ingredients providing not just fibre but also phytonutrients, essential fatty acids and herbs. If you want pure fibre, you can purchase pure psyllium husk from any pharmacy for just $10 for 300g!
    Now let's talk about their meal replacement supplement. Herbalife's Formula 1 costs $75.82 for 750g whereas Universal Nutrition's Uni-Syn costs $54 for 1.14kg. And look at the instructions for Formula 1! They require users to mix it with milk because at 25g per serving, that's simply not enough calories to replace a meal! Thus, it's not a complete meal replacement by itself. On the other hand, Uni-Syn is 79g/295kcal per serving, and you can just take it with water.
    Now let’s talk about their meal replacement supplement. Herbalife’s Formula 1 costs $75.82 for 750g whereas Universal Nutrition’s Uni-Syn costs $54 for 1.14kg. And look at the instructions for Formula 1! They require users to mix it with milk because at 25g per serving, that’s simply not enough calories to replace a meal! Thus, it’s not a complete meal replacement by itself. On the other hand, Uni-Syn is 79g/295kcal per serving, and you can just take it with water.
    Lastly, let's talk about one of the most used supplement in the market - protein powder. Herbalife's Formula 3 & Universal Nutrition's Ultra Whey Pro cost about the same. Yet, you get 900g of product from Universal and 240g from Herbalife. Don't forget too that most brands are selling 5lb tubs of protein for $65-90. That means Herbalife is selling their protein 5-7 times more expensive than other brands!
    Lastly, let’s talk about one of the most used supplement in the market – protein powder. Herbalife’s Formula 3 & Universal Nutrition’s Ultra Whey Pro cost about the same. Yet, you get 900g of product from Universal and 240g from Herbalife. Don’t forget too that most brands are selling 5lb tubs of protein for $65-90. That means Herbalife is selling their protein 5-7 times more expensive than other brands!
    Here's a comparison of one serving of Herbalife's meal replacement with actual food. Look at how little is that!! You will lose weight taking that meal replacement not because of proper nutrition, but because of starvation!
    Here’s a comparison of one serving of Herbalife’s meal replacement with actual food. Look at how little is that!! You will lose weight taking that meal replacement not because of proper nutrition, but because of starvation!

    By the way, if you intend to join Herbalife to make some money, watch this video of former Herbalife distributors telling their story of how they were cheated of thousands of dollars!

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    After writing this article, I bet some Herbalife distributors & supporters will try to flame me back and debate my points with some stupid fitness myths. Here are some which I’m expecting and I’ll answer them right away.

    Herbalife Supporter: But I’ve gotten some results from Fit Club. It works!

    Me: Any beginner who is sedentary and is eating a diet full of junk food can see some improvement by adding just a bit of exercise to his weekly routine and replacing some of those junk food with wholesome unprocessed food. Anyone can do that easily. However, after a short while, the improvements will stall and this person will have to find ways to continue making progress. You will need precise and scientifically-backed methods to continue getting stronger and leaner.

    Herbalife Supporter: You don’t know anything. You gain all your muscles from steroids!

    Me: I’ve been training for 12 years, read dozens of books and magazines written by top athletes and researchers, took a course by one of the most scientifically-based training centres in Australia, trained with and talked to top local athletes and fitness professionals, read research journals about diet and training, interviewed two top professional bodybuilders (including a legend), competed in 9 bodybuilding contests (won one and placed well in others) and I’m still in search of new knowledge. How about you? ?

    Herbalife Supporter: Training in the gym is so anti-social! I rather train in a big group.

    Me: Think again. Unless you’re really unfriendly, you are bound to make friends in the gym. And these people may even your brothers/sisters in iron for life! Best part is, they won’t try to sell you anything or ask you to join an MLM! ?

    Who said that gym life is anti-social?
    Who said that gym life is anti-social?

    Herbalife Supporter: But I don’t want to be big and bulky like a bodybuilder! I just want to get fit. I don’t need advanced training/knowledge and those bodybuilding supplements.

    Me: Firstly, the goal of a bodybuilder and a recreational person is exactly the same – to build more strength and muscle and to be as lean as possible. It’s just that bodybuilders take it to the extreme. As for supplements, both bodybuilders and recreational people need the same thing – nutrients (protein, carbs, essential fatty acids, fibre, vitamins, minerals, water). It’s just that supplements are marketed differently! And there is no advanced knowledge or basic knowledge. There’s just RIGHT and PROVEN knowledge or crap. So stop believing in crap!

    Herbalife Supporter: But I’m old and weak. I can’t lift weights or my bones will break.

    Me: The opposite is actually true. Instead of weakening your body, weight training has been shown to strengthen muscles, bones, ligaments and joints. Just start light, slowly build your way up and most importantly, get someone with the right knowledge to train you! ?

    And if my blog post isn’t enough to make you stay far far away from Herbalife, here’s some links to other articles about Herbalife:

    Herbalife Complains & Reviews

    Herbalife: A Pyramid Scheme Disguised As A Business Opportunity

    Herbalife A Scam?

    Get real knowledge, build muscle and lose fat for the long term >> Personal Training In Singapore

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    The post Why You Should Avoid Herbalife’s Fit Club Like A Plague appeared first on Fabodylous.

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