Authors Posts by Olivia Banski

Olivia Banski


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Healthy carbs

If you’re on a mission to lose fat, chances are good at one time or another you have tried a low carb diet. Low carb diets are extremely popular and they can produce good results.

But do they produce truly great results? Often not.

Low carb diets are flawed for a few different reasons. The fact is that adding carbs back into a your fat loss diet plan can often do you more good than you realize.

Let’s look at a few reasons why carbs are in and how to include them in your menu.

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Looking to give your workout a boost? One supplement you’ll definitely want to consider is creatine. It’s one of the most talked about and utilized supplements in the fitness industry and for good reason: when used properly, it works very well.

It’s also a highly researched supplement, and with so many studies to back it, it’s one that you can feel very confident about putting into your body.

If you’re on the fence right now about taking creatine, let’s take a closer look at some of the facts you need to know about it so that you can make an informed decision.

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Pre-Workout Supplements

Thinking about using a pre-workout supplement? Many people turn to these to give their workout an edge and it can definitely help you go that extra mile.

But, before you dive in and start using a pre-workout supplement, there are a few things that you’ll want to know first.

Not all pre-workout supplements are created the same and not everyone should be using the same product.

Let’s go over some of the key things that you need to know so that you can choose wisely.

1. Check For The Total Caffeine Content

The very first point to note about using pre-workout products is that most of these products will contain quite a good dose of caffeine. Some have so much caffeine that you may experience unwanted symptoms from it.

If you are someone who is sensitive to caffeine or you already use a lot of caffeine in your everyday life (coffee or energy drinks, etc.), you’ll want to be pay attention to the total caffeine content in any pre-workout supplement that you are considering.

Always remember that caffeine doesn’t just come from stated caffeine. It can also be listed in green tea extract as well as guarana, which is another form of caffeine.

Don’t take chances with this one. Too much caffeine can really interfere with your sleep quality and sleep is essential to your workout success.

Mr. Hyde Preworkout
ProSupps Mr. Hyde contains 419mg caffeine per serving, so we don’t recommend this if you’re sensitive to stimulants!

GAT PMP caffeine-free preworkout
GAT PMP is a stimulant-free preworkout supplement.

2. Watch Out For Proprietary Blends

The next thing you’ll want to watch out for is something called a ‘proprietary blend’. This is basically a combination of ingredients where the manufacturers of the product do not tell you precisely how much of each ingredient is in it.

It’s like their ‘top secret’ formula. And while it’s great they want to keep their product a bit more secretive, it makes it very challenging to know what you are really getting.

Often supplement companies will use a lot of fillers in their product and this can result in you not seeing many benefits. You could end up paying a pretty high price for not much of anything.

Whenever possible, steer clear of products with these proprietary blends. If they can’t tell you how much is in it, you shouldn’t put your trust in the product.

MTS Ruckus Pre-workout
MTS Ruckus fully discloses amounts of all ingredients.

3. Know Your Goals First

It’s also important before choosing a pre-workout product that you clearly define your goals for the product first.

Do you want more energy? More vascularity and pump during the workout? Or perhaps you want to increase your strength and endurance? Others may be looking for a mental boost and that’s all they’re really interested in.

Knowing what you want to achieve from the pre-workout can help you make the right decision on which one to use. While most pre-workout products will benefit you in a few different ways so you don’t have to choose just one goal or the other, when you have these goals clear in your mind, they can help guide you on your selection.

NooPump Preworkout
MAN Sports NooPump enhances your pump and provides nootropic (brain) support.

4. Read Up On Side Effects

We already noted the potential side effects that caffeine can have, but along with that, also read up on any other ingredients the supplement contains so you are prepared for any potential side effects that may occur.

For instance, bitter orange can lead to racing heart rates and feelings of being jittery. Beta alanine can lead to a tingly feeling after you take it.

Being prepared and knowing the potential side effects will help put your mind at ease as you use the product.

Pre-Kaged preworkout
Many supplements, including Pre-Kaged, include beta alanine. This is a powerful ingredient, but it can cause a temporary “pins and needles” feeling in your skin.

5. Don’t Expect The Product To Do All The Work

Finally, the last tip to know and remember about taking a pre-workout product is that you should never expect to just take a pre-workout and expect results.

While it’s certainly true that a good pre-workout can help you workout harder, it’s you who gets the results. All a pre-workout does is make it easier to do the work necessary to see those results.

This is especially true with pre-workouts that are designed to also help accelerate fat burning. You can’t take the pre-workout and put in a mediocre level of effort and expect to see success. You need to work hard with that pre-workout, which will then amplify your metabolic rate and level of calorie burning. Together, those will bring you the success you’re after.

So keep these points in mind about the pre-workout products you’re considering. You definitely can see excellent results if you choose wisely and use it with proper expectations.

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Greek Yogurt for Bodybuilding

When it comes to getting your protein needs met, you might be finding that you quickly grow tired of eating chicken breast after chicken breast.

And at this point, eggs don’t sound much better.

One protein source that you’ll definitely want to consider adding to your regular diet plan is Greek yogurt. Greek yogurt not only contains less sugar than traditional yogurt, but it’s also lower in lactose as well. Therefore, it tends to ‘sit’ well with most people.

Not sure how to use it?

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Simple weight loss plan

Tired of being on complex diets that leave you confused and frustrated? Have you read up on the latest diet plans only to find that it takes a PhD to understand how they work?

You aren’t alone. The vast majority of people out there struggle with fat loss simply because they just don’t understand how to make a diet work. If the terms macros and insulin sensitivity sound like a foreign language to you, don’t fret.

We make it easy for you.

Let’s look at five golden rules that if followed, are sure to yield weight loss for just about anyone.

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Increase Your Squat

When it comes to building lower body strength, the verdict is in and squats are taking home the gold. Few exercises will strengthen the body like a good old-fashioned squat will, so it’s essential that you have these in your workout protocol.

This said, sometimes you may hit a sticking point with you squats where you just can’t crack the next weight level up. What do you do then?

How can you get past this annoying plateau and get back to seeing results?

Often, the answer is to turn to some other exercises that will help strengthen your muscles and give you the boost you need.

Sometimes, by simply taking a break from squats, doing those movements, and then going back to squats, you’ll see progress.

Here are four great exercises that you’ll want to consider if this is the situation you are in.

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Nuts and Bodybuilding

When it comes to boosting your health, you simply can’t go wrong with nuts. Nuts are an excellent way to help boost your satiety between meals thanks to their high fat, high fiber combination.

Nuts are calorie dense, so you do need to be careful about how many you eat, but the good news is that in moderation they should be able to fit into any diet plan.

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Energy without caffeine

Do you rely on a cup of coffee to get you out of bed first thing in the morning? If so, you definitely aren’t alone. Millions of people everywhere need this morning ‘fuel’, so to speak, to function optimally.

It’s unfortunate however as too much caffeine, especially over the long-term can lead to a worn out CNS, withdrawal headaches, jitteriness, and even increase feelings of anxiety.

Not to mention, when that caffeine wears off, you hit the proverbial low that has you feeling miserable.

The good news is that with a few smarter alternatives, you can find ways to boost your energy all without the added caffeine.

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Melatonin for sleep

You simply can’t wait to crawl into bed tonight. You’ve been feeling both physically and mentally tired all day long and nothing sounds as good as your comfy blanket and bed right now.

10PM hits and you prepare to crawl in. You lay your head down on the pillow, ready to let exhaustion take over and then it hits you.

Your mind begins running a million miles a minute. It would seem that all that fatigue you had during the day has now vanished and it’s like your brain has gotten a second wind.

You toss and turn for what feels like hours, frustratingly looking at the clock every 15 minutes or so.

Does this sound familiar? Restless nights are all too common for many people and can be an incredibly frustrating situation. Especially when you really are so very exhausted and know that you need the sleep to function the next day.

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Best protein sources

As you go about your workout program, one thing that you will need to take into account is how much protein you’re consuming on a day to day basis. Lack of protein is one of the biggest nutritional mistakes that you could make as it’ll not only slow down your speed of recovery, but it will also impact your strength gains.

Those who aren’t eating enough protein are more prone to feeling weak and tired after their workouts, never really feeling like they are making progress.

This said, not all protein sources in the diet are created equally. For best results, you’ll want to turn to the highest quality of protein available. Which options are best?

Let’s take a closer look at the best protein sources for active individuals to consume.