Monthly Archives: April 2019

Build a better body faster at home – no gym

To get a better body at home still takes work!

For the next 30 days, do 100 pushups – every day.

You can split it up during the day, watching TV, when you wake up or before bedtime, as long as you do 100 pushups that day!

No cheating, do 100 reps, do not skip any reps, and do not carry anything forward.

In the standard pushup, the following muscles are targeted:

chest muscles, or pectorals
shoulders, or deltoids
back of your arms, or triceps
the “wing” muscles directly under your armpit, called the serratus anterior

For the next 30 days, do 100 weight-free squats every day.

This will give you great legs and a great butt

High protein diet

Healthy foods that are actually bad

Don’t fall for labels without reading between the lines.

Protein breakfast cereals

“Protein breakfast cereals” are expensive, have little protein and contains sugar. Stick with standard oats for a healthy alternative, and decide whether to add a scoop of whey powder, or to have eggs for protein.

Bran flakes and shredded bran

“Bran flakes or shredded bran” – check the label for added sugar and the suggested serving size. You could be consuming 3 or more teaspoons of sugar per realistic serving size, and if you consume it with milk, it will be even more sugars!

Unhealthy spreads

Breakfast treats like “Chocolate Nut” spreads “Can be part of a balanced breakfast”! FALSE! These things are just melted chocolate bars spread on toast.

Instant Soups

Healthy soups – a suggested serving is usually less than what is included in a container. These soups have so much sodium in them, that they even beat a whole bag of potato chips. It is recommended to limit sodium to less than 2,300 mg per day.

The recommended sodium intake is less than 2,300 mg per day.

Instant “cup” soups contain 650mg or more per sachet. Some have more than 1000mg per sachet.

Instant “cup” soups contain 650mg of sodium, and sometimes more. Some cup soups have more than 1000mg per serving.

Energy bars

These are just glorified candy bars.

350 / 400 calories per serving is a whole lot of calories in a compact format!

Fruit bars

Would you like 6 1/2 Orios in a single serving? One “healthy” fruit bar can contains as much sugar as 6 ½ Orios!

Hydrating sports drinks

“Electrolytes, sodium, potassium” and high amounts of sugar! These drinks are not needed if you train moderately for 30 minutes, or even an hour.

There are sugar-free alternatives, which is a better option. If you suffer from muscle cramps, supplementation may be an option. Read the label of the supplements and cut the sugars.

The electrolytes in human bodies include:

  • sodium
  • potassium
  • calcium
  • bicarbonate
  • magnesium
  • chloride
  • phosphate

Low fat milk

90 calories per glass of skimmed milk. Skim milk is water with lactose sugar. Full fat milk has 149 calories per glass as it contains fat, so even though it may seem that skim milk is better, it is higher on the glycemic index (GI) scale than whole milk by a solid five points, which could explain why it’s associated with a greater risk of diabetes risk!

GI is a measurement of how fast a carbohydrate breaks down into glucose in the body and therefore how quickly your blood sugar rises or falls.

Whole milk is actually healthier than skim milk.

It is still best to cut the milk and replace it with water when possible.

Bran muffins

Bran muffins are just normal muffins that include additional bran. The sugar, fat and flour is the same as regular muffins.

Dried fruit

Dehydrated fruits sound great, they taste great, but they pack many more calories per gram than the original fruit.

Eat fresh fruits and skip the dried fruit.

Fruit Juice

Fruit juice is easy to consume, and it contains a lot of sugar – without the benefit of fibre.

Mass builder

Middle age men can increase free testosterone levels by taking DHEA suppliments

DHEA has been tested and has shown to benefit 40 year old + individuals doing HIIT (high-intensity interval training) .

Warning: DHEA is for middle age men with low testosterone levels only, do not buy DHEA on the black market. Consult a doctor who will determine if supplementation is required.

Symptoms of low testosterone include:

  1. Low sex drive
  2. Difficulty with erection
  3. Low semen volume
  4. Hair loss (body and facial hair)
  5. Fatigue
  6. Loss of muscle mass
  7. Increased body fat
  8. Decreased bone mass
  9. Mood changes
  10. Affected memory
  11. Smaller testicle size

Free testosterone of DHEA-supplemented middle-aged men remained unaffected.

This after it was found that middle-aged participants exhibited significantly lower free testosterone and greater luteinizing hormone (LH) levels than the young control group after HIIT without supplementation.

If you are older than 40, it is working checking with your doctor, do blood tests to check your testosterone levels and see what your doctor recommends.

More information may be found below regarding the research.

Effect of acute DHEA administration on free testosterone in middle-aged and young men following high-intensity interval training.
Liu TC1, Lin CH, Huang CY, Ivy JL, Kuo CH.

Author information

1 Laboratory of Exercise Biochemistry, Taipei Physical Education College, 101 Jhongcheng Rd, Section 2, Shilin District, Taipei 111, Taiwan ROC.


With advancing age, plasma testosterone levels decline, with free testosterone levels declining more significantly than total testosterone. This fall is thought to underlie the development of physical and mental weakness that occurs with advancing age. In addition, vigorous exercise can also lower total and free testosterone levels with the decline greatest in physically untrained men. The purpose of the study was to evaluate the effect of oral DHEA supplementation, a testosterone precursor, on free testosterone in sedentary middle-aged men during recovery from a high-intensity interval training (HIIT) bout of exercise. A randomized, double-blind, placebo-controlled crossover study was conducted for 8 middle-aged participants (aged 49.3 ± 2.4 years) and an additional 8 young control participants (aged 21.4 ± 0.3 years). Each participant received DHEA (50 mg) and placebo on separate occasions one night (12 h) before a 5-session, 2-min cycling exercise (100% VO₂max). While no significant age difference in total testosterone was found, middle-aged participants exhibited significantly lower free testosterone and greater luteinizing hormone (LH) levels than the young control group. Oral DHEA supplementation increased circulating DHEA-S and free testosterone levels well above baseline in the middle-aged group, with no significant effect on total testosterone levels. Total testosterone and DHEA-S dropped significantly until 24 h after HIIT for both age groups, while free testosterone of DHEA-supplemented middle-aged men remained unaffected. These results demonstrate acute oral DHEA supplementation can elevate free testosterone levels in middle-aged men and prevent it from declining during HIIT. Therefore, DHEA supplementation may have significant benefits related to HIIT adaptation.

I do cardio every day but am not losing weight!

There are many reasons why you are not losing weight but… the main reason is that you are not creating a caloric deficit. In other words, you are still eating more food than you are exercising it off.

If you are frustrated, then the solution is simple, start approaching your weight loss scientifically.

Keep track of what you eat! You are eating too much!

Start keeping track of what you eat, including weekends. That extra ice cream, the cappuccino or coffee with a sugar adds up. If in doubt, leave it out.

Eat slowly when you do eat, and only eat enough – until you no longer feel “hungry”.

Snack on fresh, healthy fruits such as apples and pears. Stay away from the cup cakes, chocolates and even “health bars”.

Small portions of low fat, low salt beef, ostrich or chicken biltong is a good snack to supplement your fruit.

A high protein supplement or meal replacement is also good as long it is replacing an entire meal, and not adding or supplementing to an existing meal.

You are doing to much cardio!

Doing cardio is essential for losing fat, however, 90 minutes of cardio daily is going to reduce muscle mass.

Muscles burn fat during the day, and by reducing muscle mass, you are creating reducing active muscle mass and still keeping inactive fat mass.

Your body also believes it is being started, increasing your appetite to start storing “emergency reserves” – fat!

You are doing too little cardio!

Doing too little cardio, not only in time, but also in effort.

Stay within your fat- burn zone and only train enough time to burn the number of calories you need to create a caloric deficit.

Hit the weight or super circuit at your gym and you can burn 200 calories in about 20 minutes. Not only that, but you will be defining your muscles and strengthening your bones.

You are not lifting weights

Start weight lifting and increase your strength, whether you are a man or woman. Lifting weights tones your body and increases fat burning. Get rid of the flab and look great.

You are not taking time out

Taking time out is very important for recovery. If you do not recover fully, you will tired, unmotivated, you will be pushing yourself less, and ultimately you will not be losing any weight or gaining muscle.

When you exercise, or when you are under a lot of stress, your body starts to produce an excessive amount of cortisol, a stress hormone. Cortisol is both normal and important when working out, it’s involved in processes that give your muscles the energy needed to get moving.

However, when your body is exposed to cortisol for longer periods of time, it starts to cause negative effects, like stubborn fat in areas you don’t want.

If you are addicted to gym, set a day aside for stretching and light cardio such as walking on a treadmill without breaking a sweat. However, taking a full day or two of rest is best.