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Keep going when your about to give up !! Finnish it!

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IIFYM!

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HIIT Cardio.

HIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn body fat. As many have experienced, HIIT provides an intensive aerobic option, which takes a fraction of the time to complete compared to the more traditional cardio methods. As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 24 hours after training. Regular aerobic training (although beneficial for fat burning) can place the body into a steady state in that the same pace is maintained throughout. This means the body has adjusted itself to the speed it is going and will try to conserve calories. With HIIT, the steady state problem can be avoided as the intensity is shifted every minute or so. An example of a HIIT workout is as follows: Using cycling as an aerobic method, work at a moderate to high intensity pace (75-80 percent of MHR) for two minutes. Quickly change the intensity so that work rate is increased significantly (over 90 percent of MHR) for 30 seconds to one minute. Repeat this process for up to 30 minutes. Running, rowing or swimming are also methods that can be used in a similar context with HIIT.

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STOP!

Your sick off starting again.

your sick off staying in the same position all the time and never progressing.

STOP! giving up, STOP! starting again, PUSH! through it! 

Don’t settle for normal!  Normal never made a difference.

All these excuses and all of these reasons for not starting something or finishing something....Just STOP!

Start again and this time start for good!

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Stay Uplifted!

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We can learn a lot from superheroes. They show strength, courage, dedication and most important, they show kindness! So be respectful, be powerful and stay humble !

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This is perfect !

Follow for fitness!

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Keep going. !

It feels great when your motivated and u workout! But it feels even greater when your tired and not in any mood to workout, but you do and after that workout you thank yourself for being strong!

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"There are so many people out there who will tell you that you can’t. What you’ve got to do is to turn around and say – watch me."

Take a look at the Uplifted fitness website for more tips, tricks and motivational stories! :)

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7 ways to boost your testosterone.

1

EAT FAT, BOOST TESTOSTERONEDON GAUVREAU, MSC, CSCS

Often thought as a "physique destroyer", dietary fat is actually one of the most critical players when it comes to optimizing natural testosterone production. Long gone are the days in which we associate fat with heart disease and elevated cholesterol levels; it's now recognized as a sure way to increase testosterone levels. In fact, a study published in the "Journal of Applied Physiology" found that diets with higher amounts of monounsaturated and saturated fats have been shown to increase testosterone levels.1

In another study, men who switched from a high-fat diet (13 percent saturated fat) to a low-fat diet (5 percent saturated fat) experienced significantly lower testosterone production rates, and lower circulating androgen levels.2

EXAMPLES OF QUALITY MONOUNSATURATED FATS:

Olive oil, almonds, avocados, peanut butter

EXAMPLES OF QUALITY SATURATED FATS:

Red meat, coconut oil, egg yolks, dark chocolate, cheese

DIETS WITH HIGHER AMOUNTS OF MONOUNSATURATED AND SATURATED FATS HAVE BEEN SHOWN TO INCREASE TESTOSTERONE LEVELS.

2

DON'T AVOID CHOLESTEROLTestosterone is derived from cholesterol, so it should come as no surprise that if your diet is lacking in cholesterol, you're also more than likely shortchanging yourself when it comes to the muscle-building hormone. Previous research has demonstrated a strong relationship between HDL cholesterol levels and free testosterone levels.3 Keep in mind that the majority of testosterone in your body is bound to proteins, but only the unattached, or free, testosterone is considered bioavailable and readily available for tissue uptake.

Furthermore, incorporating whole eggs into a moderately carbohydrate-restricted diet was shown to improve the lipoprotein profile (increased HDL cholesterol) and reduce insulin resistance in individuals with metabolic syndrome, a constellation of health issues that includes hypertension, abnormally high blood glucose, and other risk factors for heart disease.4

EXAMPLES OF QUALITY SATURATED FATS: RED MEAT, COCONUT OIL, EGG YOLKS, DARK CHOCOLATE, CHEESE

Top cholesterol-containing foods are typically the ones that are high in saturated fats. Some of your best choices are red meat, egg yolks, and seafood such as shrimp, squid, and lobster. Whole eggs are a staple in my diet—I eat three every morning!

3

CONSUME TEST-BOOSTING INGREDIENTSTESTOFEN® (FENUGREEK EXTRACT)Testofen®, a standardized extract of fenugreek, is thought to support free testosterone levels, muscle mass, and sexual drive in men. While the research is still somewhat new in this area, a study out of Australia found that six weeks of supplementing with a formula containing Testofen® as a major ingredient showed statistically significant increases in performance, sexual function, and satisfaction in healthy adult males.5

ZINCZinc is an essential mineral that plays a critical role in testosterone production. Mild zinc deficiency, commonplace among men and women in the United States, has been associated with suppressed testosterone concentrations. A notable study out of Wayne State University in Indiana found that older men who had a mild zinc deficiency significantly increased their testosterone from 8.3 to 16.0 nmol/L—a 93 percent increase!—following six months of zinc supplementation. Researchers of the study concluded that zinc may play an important role in modulating serum testosterone levels in normal healthy men.6

TESTOFEN®, A STANDARDIZED EXTRACT OF FENUGREEK, IS THOUGHT TO SUPPORT FREE TESTOSTERONE LEVELS, MUSCLE MASS, AND SEXUAL DRIVE IN MEN.

D-ASPARTIC ACID (DAA)D-aspartic acid (DAA) is an amino acid present in neuroendocrine tissues and is believed to impact hormone levels by increasing the activity of testosterone production. In one human study, 23 men were given a daily dose of 3,120 mg of DAA for 12 days, whereas another group was given a placebo. After just 12 days, the subjects supplementing with DAA experienced an increase in testosterone by an average of 42 percent and luteinizing hormone (LH) by an average of 33 percent. The results of this study show that DAA may have a key role in the regulation of the release and synthesis of LH and testosterone in humans.7

VITAMIN DVitamin D is arguably the most important vitamin when it comes to testosterone. A study published in the "Journal of Clinical Endocrinology" examined the relationship between vitamin D supplementation and testosterone levels in men. The authors found that participants with higher levels of vitamin D had significantly higher levels of free testosterone compared to those with insufficient levels of vitamin D.8 Based on these study results, it appears vitamin D has a strong relationship with testosterone levels.

DIINDOLYLMETHANE (DIM)Diindolylmethane (DIM) is a component of indole-3-carbinol and formed during the digestion of vegetables such as broccoli and cauliflower. Research suggests that DIM can help support a healthy balance of the sex hormones estrogen and testosterone in the body. It does this by converting potent forms of estrogen into less potent forms, reducing the overall effects of estrogen in the body.9 The end result is a more balanced hormonal environment for healthy testosterone production!

4

FAVOR MULTIJOINT FREE-WEIGHT MOVEMENTSJust as your diet has a major influence on testosterone levels, so does how you train. Research has proven time and time again that high-intensity weight training (choosing weights so that you reach muscle failure by 10 reps) can stimulate increases in testosterone secretion. However, you must also choose the right exercises and the right tools of the trade if you want to take full advantage of this T-boost. Essentially, the more muscle mass you stimulate, the more testosterone you'll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses.10 Stick with multijoint exercises like squats, bench presses, and deadlifts—as they are prime examples of the kinds of compound lifts that'll help significantly jack up your testosterone levels! Since machines better isolate a muscle you're working (less stabilizer activity), they're not as good a choice compared to free weights.

5

LONGER WORKOUTS ARE NOT BETTER.

Another aspect of your training that can influence your testosterone levels is the duration of your workouts. If you're regularly engaging in lengthy, drawn-out workouts with long rest periods or excessive endurance exercise, then your testosterone levels may take a hit! Workouts lasting longer than about an hour may begin to spike cortisol levels and subsequently decrease testosterone. Additionally, research has demonstrated that a shorter rest period between sets (one minute versus three minutes) elicited higher acute hormonal responses following a bout of resistance training.11 In order for you to maximize your testosterone response, keep your rest periods short and total workout time to 60 minutes or fewer.

WORKOUTS LASTING LONGER THAN ABOUT AN HOUR MAY BEGIN TO SPIKE CORTISOL LEVELS AND SUBSEQUENTLY DECREASE TESTOSTERONE.

6

GET YOUR ZZZS A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss! Research has demonstrated that the amount of sleep you get is associated with morning testosterone levels. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants' testosterone levels increased the longer they slept.12 I recommend 7-9 hours of sleep per night to optimize the testosterone response.

7

USE TRAINING VARIABLES ASSOCIATED WITH GREATER TWhen it comes to resistance training, both short-term and long-term research has shown that higher-volume training programs (think multiple sets at a moderate to high loads—70 to 85 percent of your 1 rep max) tend to elicit the greatest hormonal response.1,13 Stick to protocols that stress large degrees of muscle mass and are moderate to high intensity. Additionally, more seasoned gym goers may want to incorporate forced repetitions periodically into their programs, as testosterone increases have been observed with this type of training.14 Incorporating other post-failure training techniques such as dropsets or partials may similarly be associated with higher T production.

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Get Motivated!

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Make your decision....

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Basics of BCAA’s

The Basics of BCAAs The BCAAs are made up of three essential amino, leucine, isoleucine, and valine. They are essential because the body is unable to make them out of other amino acids, meaning they must be ingested through food or supplements. The BCAAs make up 40 percent of the daily requirement of all nine essential amino acids, indicating their importance. The BCAAs are found in foods containing protein, with the highest concentrations in chicken, beef, salmon, eggs, and whey protein. They can also be supplemented, which can be useful for athletes because free form BCAAs bypass the liver and gut tissue and go directly to the blood stream. As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. They make up about 35 percent of all muscle tissue. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing muscle loss. Are BCAAs Worth It? A common question is whether BCAA supplementation is “necessary” or “worth it” for athletes and body builders. Despite the fact that there’s boatloads of research showing BCAAs improve protein synthesis both after resistance training and in the absence of exercise, there’s not much evidence that this actually leads to greater muscle mass gains in the long term. It appears that total protein intake above a threshold roughly defined as 1.5 g/kg is most important for gaining muscle from resistance exercise. Foods with a high BCAA content, such as whey protein, have been shown to produce greater muscle gains with resistance training. Based on the evidence, focusing on having a high BCAA and total protein intake will produce the greatest increases in muscle with training. The beauty of BCAA supplements as you’ll see below is they can be easily used during exercise to reduce fatigue, accelerate recovery, reduce muscle soreness, and improve the use of fat for energy.

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cheesy-ass jokes with dwayne johnson (x)

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The pump, as satisfying as cumming

Arnold

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Here's your sign, now go workout !