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Body Recomposition: How to Lose Weight and Gain Muscle

Can you lose body fat and gain muscle mass at the same time? Sounds too good to be true, right? Well ... that's what a body recomposition is! A body recomposition is the process of losing body fat and gaining muscle.

With the right training and nutrition, recomposition is possible!

Bonus: it's not only about looking good. Your quality of life improves too. Maintaining healthy body fat levels reduces your risk for weight related diseases.

In this blog, I will dive into the basics of body recomposition [...]

The Best Leg Strengthening Exercises

This is probably not what you want to hear but … you have to stop skipping leg day! Tough to hear, right?

Sometimes the truth hurts, and so does leg day!

I think the reason why most people neglect leg training is because they don't feel like the juice is worth the squeeze.

I'm here to tell you, they are wrong! Yes, leg days [...]

Are You Drinking Enough Water?

Water is important. We all know that.

What you might not know though is the actual reason WHY water is important for your health and your results and what are the consequences of not drinking enough water.

The reality is… if you’re not […]

Macro-Friendly Buffalo Chicken Pizza

If you're dieting ... pizza can be amongst one of the worst things for you. Between the dough, cheese, sauce, and toppings, we're talking about quite a bit of calories from fat and carbs.

But nobody said you can't make a homemade pizza that can fit your diet and help you reach your goals! If you like buffalo chicken as much as I do ... this is your recipe.

I just put together a macro-friendly buffalo chicken pizza that has an incredible 46 grams of protein per serving! I've personally never seen anything better.

All you really need is some greek yogurt, chicken [...]

Breakfast Enchilada Recipe

Need a quick and healthy breakfast you can prep for an entire week? Look no further than these delicious breakfast enchiladas!

This recipe has a lot of protein, and sits right above 500 calories for one serving. Plus, you'll get all your favorite breakfast flavors in one: eggs, bacon, cheese ... What more could you ask for?

If you're looking to switch up this recipe, it's pretty simple too.

To decrease the fat content, try swapping the sausage for some browned, lean ground turkey! You can also ditch the cheese [...]

Macro-Friendly Chicken Sandwich

Who doesn't love a delicious, breaded chicken sandwich? I don't know about you, but I'd have one every day if I could.

Obviously breaded chicken sandwiches are surely not the healthiest. I think it's fair to see that about fried food in general too.

So instead of waiting for a cheat day to indulge on one of my favorite meals ... I decided to make a macro-friendly version that I know you'll love too!

Don't worry ... It's not deep fried or breaded. This recipe [...]

How Many Calories Do You Burn From Walking?

Do you know how many calories you burn from walking? If not, no worries ... you are not alone. Many don’t realize how a walk a day can benefit you. In this article, we’ll answer this question and we’ll talk about the benefits of walking [...]

10 Ab Exercises For Defined Abs

When I ask someone what their fitness goals are, I often hear the response ... "I just want abs!"

Well, if some six-pack abs and a strong core are what you're after ... I've got good news for you: You're in the right place!

Building a strong core and abs has so many benefits beyond just looking good! It's critical to have a strong core ... after all, it's literally the center [...]

How to Transform Your Body - 8 Habits to Learn

It doesn’t have to be January 1st to improve the quality of your life. Every year, January 1st is the time when the topic of conversation is about a “New Year, New You,” or “Make this the year you reach your goals.”

Unfortunately, this is the time of year where most people actually feel empowered and enthusiastic about making positive changes in their life and go after their fitness goals.

When in reality we all can make a positive change in our lives anytime we want … like right now!

If you want to transform into a “new” version of yourself and reach your fitness goals, by losing 40 … 60 … 100 or more pounds… now is as good [...]

Should You Stretch Before or After a Workout?

"Should I stretch before or after a workout?" This is an age old question, and for a while it was highly debated.

Fitness experts used to argue whether you should stretch before or after a workout. But it didn't stop there either. They also used to argue about which type of stretching was best.

That’s not so much the case anymore.

Stretching has been studied quite a bit at this [...]

How to Get Motivated to Work Out

Have you taken the time lately to look at yourself in the mirror and evaluate what you see? Do you love what you see ... or are there things you'd like to change?

If you’re like me, and I assume most people feel this way too, you probably don’t like some things about the way you look. Maybe what you really don’t like is how you feel every day ... that's common too.

Well, here's the good news ... you have the power to change that.

No matter how far away you are from where you [...]

The Best Deltoid Exercises to Build Your Shoulders

If there is one muscle group that gets less praise than it deserves, it’s the deltoids. Commonly referred to as “the delts” ... these are shoulder muscles that can help you look great, while also making your life much easier.

For some reason though, the shoulders seem to get overlooked a lot ... and I couldn’t tell you why, because the deltoids are involved in all kinds of movements.

Honestly, a little shoulder development can [...]

Does Sweating Help You Lose Weight?

Working up a sweat at the gym can be a pretty satisfying sign that you’re giving your body a proper workout.

…But does sweat really mean that you’re burning off that stubborn fat?

The truth is, no. Sweating doesn't mean you're burning fat.

In fact, people can sweat for a bunch of different reasons. Some people even produce a lot more sweat, while others [...]

9 Great Upper Body Exercises

Did you know there are roughly 600 muscles in your body? I know that seems like a lot ... and that's because it is a lot! It makes you wonder, how can you ever workout all these muscles?

Well, this is why having a balanced and planned approach is a major key.

Most of the muscles in your body are found in groups. That means they are all together to make up a certain area/part of the body when it comes to the muscular system.

For example, think about your upper arm. It's made up of the bicep and tricep, right? Well your "Bi"ceps each have 2 muscles and [...]

Best Core Workouts for Strength and Stability

One of the most sought after body features among many men and women is a well defined core. I mean, who doesn’t want a nice six pack?

I think that's everyone's goal for the most part ... and when it comes to building a stronger and more well-defined core ... you have to train it like you do any other muscle.

It takes hard work, and it won’t happen overnight. Although, trust me when I say, it is definitely worth the effort! There are so many advantages to having a [...]

How to Squat Correctly: Squat Form 101

Squats are one of the most effective and functional movements you can do to improve your fitness. Heck, you can even get a massive benefit for your everyday life too.

Whether it's squatting down to pick up a box, or just getting up from the couch, we squat all the time.

It makes you think ... Wow, squats are pretty important! They are ... and that's exactly what I wanted to talk about today.

If you need help with your squats ... You came to the [...]

Should You Do Cardio Before or After Weights?

Most people go to the gym to either lift weights, do cardio, or do a combination of both. If you're anything like me, you probably like doing a healthy mix of both.

After all, cardio and weight training have different benefits. Cardio can help your body burn more calories and improve cardiovascular health.

On the other hand, weight training can [...]

How to Improve Grip Strength

You probably don’t think much about grip strength every day.

It seems like not much of a big deal when you compare it to general muscle strength ... But actually, grip strength is way more important than you may think!

In fact, improving your grip strength could actually take your workouts to the next level.

So let’s look at what grip strength is, why it [...]

Decline Push-Ups: An Amazing Workout For Your Chest

Push-ups are a lot of people’s go-to exercise for building upper body strength.

After all, it takes effort to push yourself up and down repeatedly.

But not all push-ups are the same…

In fact, you can vary your push-ups to work different parts of the muscle. You've probably heard of or even tried these variations [...]

Best Chest Workouts with Dumbbells
A few chest workouts with dumbbells can help you build a bigger and stronger chest in no time! Find exercises at 1stphorm.com.
Easy Solutions For a Liver Detox

If you haven't in a while, take a moment to thank the organ that keeps your body free from toxins: your liver!

Well, one of the organs … Your kidneys do as well, but today we're talking about your liver.

With all of the food, medications, and chemicals we consume on a regular basis, our liver is crucial. It helps process what we put in [...]