Improving Overall Health via Goal Setting

The problem most people have when approaching the problem of improving their overall health is the lack of attainable and worthwhile goals. The great Yankee’s manager Yogi Berra was once quoted as saying if you don’t know where you are going, you’ll end up someplace else. Goals play a number of different psychological roles within an individual. They set the groundwork for action. The provide a sense of direction and a sense of purpose. They also provide a measuring mark for improvement. One can relate their relative progress in terms of how close they are to obtaining their goal. The important things when it comes to the average person and settings goals is that they must select goals that are not completely unrealistic, but that still push them to achieve something great. The following goals are set out to give you an idea of the kind of goal setting I am speaking of. Obviously, the goals that you choose to achieve will vary according to your own personal inclinations, dispositions, and current health states.

  1. Run a Half-Marathon – Running a half-marathon is an achievement that others have expressed to me that they are very proud of. To put it simply, running is not something innately enjoyed by the average person. Yet, there are a number of different ways one can go about training for a marathon and many running experts actually denounce the act of simply running to train for such an event (though it should obviously play a large role.) Other modes of training such as swimming, participation in other cardio-intensive sports (such as soccer or basketball), and high-rep low-weight weight training. The average person is nowhere near running a half-marathon, but the joy that overcomes a person when crossing that finish line is second to none.
  2. Climb a Mountain This may not be a measuring stick of health that many are familiar with, but I can speak from personal experience that climbing a mountain is one of the most grueling physical challenges I’ve ever participated in. I often find comfort in knowing that it is incredibly unlikely that I will be physically tested the way I was when climbing a mountain when approaching new physical challenges. Training to climb a mountain, at least for me, involved weight training, endurance training (in whatever manner you choose to do so), and learning the technical skills necessary to carry out such a feat. Not only are you likely to meet some pretty interesting people during the process, but there are few words that can describe the feeling of looking down on the world from something you’ve conquered.
  3. Obtain a Fitness License – One of the most fruitful tools one can have in the search to improve their health is knowledge. Obtaining a fitness license involves learning what it truly means to become healthy, and how to go about doing that properly. You should obviously try and match the license your pursing to an innate interest of yours, whether it’s to obtain your fitness instructor’s license, becoming a yoga instructing, or teaching a Jazzercise class. The pursuit of this goal will put the subject of fitness and health at the forefront of your mind throughout the entire process, making you a more health conscious and health aware individual.
  4. Remove Three Unhealthy Eating Habits from your Life – Whether they like to admit it or not, people have an innate understanding of what is good for them and what is not. We know that eating a large fast-food meal probably isn’t the best thing for you (how many people feel like going for a jog after a Big Mac?). Choose the three unhealthiest food habits you have an completely remove them from your diet. Whether it be your favorite candy bar or your mom’s fried pork chops, it is likely that the health improvements will be more than noticeable by then end of the six months. Expected improvements from a better diet include: better overall mood, increased supplies of energy, weight loss, improved skin and reduction of acne, and improved sleep.

Bicep Workouts | Exercises for Bigger Biceps FAST

The 6 Best Bicep Workouts for Increased Bicep Size!

Bicep Targeted workout with emphasis on center of bicepBicep workouts are the most rewarding part of going to the gym.  Seeing those highly coveted muscles bulge does wonders for your ego and tight-ness of that new shirt.  Though some have suggested that a back routine does enough to stimulate these muscles, a truly BIG biceps require incorporating a bicep-targeted workout into your gym schedule. We’ll show you two great bicep workouts that will have your arms pumped and growing immediately.

Week A
Barbell Curls –  3 Sets of 12 Repetitions (with 1 light warm up set of 12 Repetitions to begin)
Preacher Curls – 3 Sets of 12 Repetitions
Standing Cable Curls – 2 Sets of 15 Repetitions, and 1 Set of 20 Repetitions

Week B
Standing Reverse Barbell Curls – 4 Sets of 6 Repetitions (with 1 light warm-up Set of 12 Repetitions to begin)
Seated Dumbbell Curls – 4 Sets of 6 Repetitions
Pull-down Bicep Curls – 3 Sets of 8 Repetitions, and 1 Set 20 Repetitions

These bicep workouts should be done once a week on top of your regular training and alternated each week. For example, I would do Week A’s bicep workout this week, Week B’s next week, Week A’s the week after that, ect. If you don’t know how to do any of the bicep exercises just click on their names above, you will be directed to explanatory video of the exercise.

To keep your biceps growing make sure that you are doing a complete exercise routine and eating a large amount of protein. We typically try to eat 30 – 50 grams of protein within half an hour of completing our workouts. (Protein Powder of the Year -5 years in a row)

Bicep Pump

bicep pump - effects of workout focusing on increasing bicep pump

Want the biggest bicep pump possible from your workout? This is usually the strategy if you are planning on going out the night of your workout. Getting the biggest bicep pump possible is easy – stick to these tips:

  • Start with standing barbell curls and at the top of your rep (when the barbell is closest to your chest) Squeeze and flex your biceps as hard as you can for a full 3 seconds
    • The negative (the action of lowering the weight) is absolutely key for pump – lower the weight very slowly, take 5 seconds (note: towards the end of your bicep set you might have to jerk the weight to get it back up – although normally that is considered bad form, that is OK when your goal is high quality negatives)
  • Move on to single arm, seated dumbbell curls – same goes for this bicep workout – you want to squeeze and flex at the top for three seconds and lower for about 5 seconds (do not focus to much on the timing or form of raining the weight – especially in reps toward the end of you set when you are getting very tired. You want to squeeze every last bit of energy out of the bicep – jerking the weight up quickly, squeezing (HARD) and lowering very slowly is the best way to do this
    • Sit with your legs open, and the lower part of the back of your tricep against the inside of your knee
  • If you are doing these bicep workouts properly, then by your last rep of each set, you will not be able to hold the weight at 90 degrees – no matter how much force you use it will just fall slowly
  • Aim for around 12 reps – with 3 to 4 sets of barbell curls and 3 to 4 sets of seated dumbbell curls (per arm)
  • If you did these bicep workouts properly, your biceps should be incredibly tired and you should have a hard time reaching your shoulders with your fingers

Workouts for Bicep Growth

The big secret to bigger biceps consists of just 2 things:

  1. Make sure to tear your biceps sufficiently every time you work them out
  2. Make sure to give them what they need to rebuild themselves (high quality protein or amino acids)

The second task is pretty easy, do your best to eat 40 to 50 grams of high quality protein (whey protein isolate blend) within half an hour of finishing your workout.

The first task is a little more challenging. In order to make your bicep workouts effective enough to tear your biceps, you will need to change up your workouts regularly. Our favorite way to do this is to start by getting into a routine of doing 12 reps for 3 to 4 sets. On your first week you will definitely be sore the next day (sometimes 2 days later) – Your second week should be pretty similar, but by your 3rd week you probably won’t get nearly as sore. For your fourth week you need to change it up. The best way to shock your muscles back into tearing is increase the weight dramatically. For this 4th week workout (or whenever you want to sock your muscles with a big change to your bicep workouts) increase the weight by 20%. If you don’t feel like getting out the calculator, start by increasing the weight by 10 15 lbs per hand for individual arm workouts (i.e. dumbbell curls) or 20 – 30 lbs for 2 arm workouts (i.e. barbell curls, preacher curls, cable curls). Do as many reps as you can for 3 or 4 sets with this new weight. For your first set aim for 10 reps, but be satisfied with 8 or more. By your last set you should only be able to do 4 to 6 reps.

Check back this week for more bicep workouts and a great schedule for you to sustain maximum bicep growth over the next 3 months.

Workouts and Live Fit Tips

First and foremost, this article is meant for people who are looking for a place to start and seeking out pointers. For people who are looking for a routine, stop reading now, I am only providing some do’s and don’ts based on my personal experience. What works for me, may not necessarily work for you.

Before you start, you should determine what body type you are, there are basically three main body types, ectomorphs, mesomorphs and endomorphs. The ectomorphs are the hard gainers, small frames, small shoulders and petit muscles (I would consider myself to be in this category when I first started). The mesomorphs are the lucky guys, these are the easy gainers, the hard bodied and naturally athletic people we all strive to become (in the most modest way possible, I would consider myself one of these now). And finally, the endomorphs; these are the bigger guys, big boned, round and soft muscled.
This article is aimed towards the smaller scrawnier guys who are looking to put more muscle and definition onto their frames and get some strength along the way. If you are looking for tips on losing weight, this may not be the article for you. . .however you can still get some pointers on where to start, so it wouldn’t hurt to read.

● Eat properly.
There is a reason why every live fit article you will ever read says the same, its true.
I curbed junk food and excessive drinking when I decided to work out. I know it sounds hard but it becomes habitual once you get into a routine of it, then it becomes second nature for you to avoid bad food.  Since carbs are you bodies main energy source, you should eat these in the morning, lots of fruits and vegetables so you burn these throughout the day and stick to meat in the evening, this will give you the protein your body needs to build and repair muscle.
I avoid the typical 3 meals a day, I eat smaller meals more frequently throughout the day (on average about 5 or 6). The reason for this is because your metabolism works like a furnace, the more you keep fueling it (with small meals and snacks) the more it burns (fat) and provides energy for you. Also, this is a minor detail that many people miss but CHEW YOUR FOOD! The smaller your food is, the more surface area there is for enzymes to catalyze their breakdown.
● Invest money into it (sort of)
This is kind of misleading but let me explain. You don’t need fancy supplements or pills to get in shape. If you show me a person who takes two pills a day vs. a person who runs two blocks a day I will bet you the latter is more in shape everytime. What I mean by investing money is that I personally found that when I bought supplements such as multi-vitamins and protein I was more motivated to workout simply because I put money towards it and didn’t want it to go to waste.
● Get into a routine and get a partner!
Honestly once you’re into a routine you find yourself out of place when you miss a day of working out. Start early in the day as possible so you get it out of the way and always go on Mondays, this will start you off on the right foot for the rest of the week. Also, workout with a partner if you can, one who is the same strength and fitness level as you preferably and you will motivate and push eachother. Plus it is invaluable to have a spotter on a bench press.
● Do body weight excersices and do a high intensity run to start your workout.
When I first started working out, I could not do a single pull-up or a single dip and this was extremely discouraging but you just need to be persistent and you’ll get yourself above the bar in no time. Your body has this amazing ability to adapt and become stronger as long as you put enough stress on it. Now pull-ups and dips are no problem and I use weights to increase the resistance. I recommend body weight exercises because  they don’t target specific muscles but rather groups of muscles together (I always found that the gymnasts were the most defined people in the Olympics) . Also, do a short but intense run to warm up to get your whole body started, don’t get yourself too tired or you’ll be dead  for the workout.

● Don’t workout in groups
Avoid this at all costs, I found that when I did this, there was a lot of just fooling around and talking as opposed to working out. If you can get a group of people that are determined and focused then it wouldn’t be so bad, as long as you can avoid taking long breaks in between in set.
●Avoid machines if you can
This is essential if you want to build muscle. Sure, you can lift more on a machine, but you’re restricted in your movements and you don’t use your stabilizers as much. Also, I’ve been told by a personal trainer that you’re prone to serious injuries using the leg extension machine and squatting on a smith machine. Why go through all the trouble with for fewer gains? Just stick to free weights.
●Don’t Give Up!
Sure when you first start, you can’t lift as much as the regulars at the gym, but everyone had to start at some point. You just need to get over that fear, and trust me, nothing will motivate you more than seeing some gains when you look in the mirror.
●Don’t slack off
I can’t tell you how often I go to the gym and see people just slacking off and not working hard. If you’re at the gym to workout then stay focused and give it everything you’ve got, otherwise you’re just wasting your time.
●Don’t stick to a routine
This is important because once you stick to a routine your body adapts and then it plateaus and you don’t get any gains. Change up your exercises often and don’t stick to what you’re comfortable doing, get outside your comfort zone and challenge yourself.

All in all, this is just my advice and you swallow it how you want, what works for me won’t necessarily work for everyone else. In case you’re wondering yes that is me in the picture, I wish I could show you a before picture but trust me, I was tiny. I’m not big but its an improvement!

Writer: Louis Le

Lose Weight FAST with Ephedrine and Caffeine | ECA stack

First of all, I am not a medical professional and the information below is for entertainment purposes only. It requires you to take ephedrine and caffeine for at least 2 weeks ramping up the dosage. These ingredients were the backbone for the original hydroxycut formulas, the ones that actually worked…

What is it?

Ephedrine and Caffiene act in synergy to supercharge your metabolism, burning more calories at any given time in any given state of exertion. This means that you can carry on your regular routine, consuming the same number of calories and still lose some weight. That said, combining the “stack” with a reduced calorie/carb diet  will lead to a much more remarkable results. This isn’t too hard to do while your taking these compounds because they are pretty powerful appetite suppressants. You should be careful to make sure your eating lots of small, protein rich snacks and meals throughout the day so that you don’t waste away too much solid muscle mass or become malnourished. Traditionally, the combination contains asprin to help reduce blood pressure (hence the A in ECA) but usage of the drug for extended periods of time has recently been linked to stomach ulcers so we recommend against using it. If you’re very concerned about your blood pressure, taking half a tab (162.5 mgs) per day probably won’t put you at too much risk.

Where do you get it?

In Canada you can get the two ingredients at any Popeye’s supplement store or online at, which is by far the cheapest option. Ephedrine almost always comes in 8mg tablet and Caffiene usually 200mgs, sometimes 100mgs.

How do I use it?

Ephedrine is a pretty powerful stimulant so when combined with caffeine it can lead to anxiety and “jitters.” In order to curb these side effects we work up to the most effective dose of 25mg of ephedrine and 200mgs of caffeine 3 times a day. Do not exceed 6 weeks of use without at least a 12 week break.

ECA dosing

Important Notes

  • Don’t take this if you are younger than 18 years of age.
  • Do not use EC with SSRIs, SNRIs, MAOI or any other anti-depressants.
  • Do not use EC if you have any sort of heart condition WHATSOEVER, seriously!
  • If you’re having trouble sleeping, reduce to only 2 dosages of the stack so 24mgs of ephedrine and 200mgs caffiene twice a day. This is still effective for fatloss and appetite supression.
  • The stimulating effects will wear off after about the 14th day but don’t worry the positive impacts on your metabolism are still there.
  • Never go over the recomended doseage!