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How To Build A Champion’s Body

How To Build A Champion's Body

Every athlete’s vision of a champion’s body is different. If you are a gymnast you are going to want a toned strong performing body, whereas if you are a powerlifter you are going to be less focused on a toned body and more focused on developing as much strength as possible. Nevertheless, there are 4 key factors to developing your vision of a champion’s body.

1. Understanding Your Situation & Goal

Most of us reading this are already motivated to exercise, that’s great, but before you jump into a mixture of weight training and cardio, take a second to plan your journey. Not only can a plan help you avoid common mistakes and stop you wasting time, but it can also give you direction and help you quickly reach your goal of developing a champion body.

First, start by assessing your current situation in comparison to your goal and decide which type of diet and training program best suits you. For example: if you’re a 300 pound man looking to become a gymnast, you are going to want to lose weight and tone muscle instead of gaining strength and building muscle. Alternatively if you weighed 120 pounds you would do the opposite. Once you find your bearings and direction, you can optimise your diet and exercise to get the most out of the time you put in.

2. Nutrition

It doesn’t matter if you are trying to lose weight or put on muscle, consuming enough protein is important to successfully building your body. Essentially, it is the one macro nutrient out of both carbohydrate and fat that is responsible for supplying the body with vital amino acids which are needed to build not only muscle and strength but also performance.

It has been proven in studies that a high consumption of protein coupled with performing resistance exercises produces lean muscle mass. In fact, research has also shown that its high consumption can additionally help reduce hunger, increase the amount of calories you burn each day and assist in preserving the strength and muscle that is often lost while on a weight loss diet.

According to Mark McManus an authority on nutrition, to tone or build muscle you should roughly consume 1g of protein per pound of body weight”. Alternatively, a more precise way of calculating your ideal daily protein intake is by finding your amount of lean muscle (in kg) and multiplying that amount by 2.75. The total is the amount of protein (in grams) that you should eat each day.

3. Diet

Experts say that the key to looking fit is 80% diet and 20% exercise. In fact, dieting is so important to your fitness goals that experts have even shown how difficult it can be to out train a bad diet. While these findings mostly pertain to people losing weight and toning muscle, other research suggests that a poor diet can also hinder your progress when building strength and muscle.

To successfully diet, an almost guaranteed way is to plan and count the amount of calories you eat each day. For people looking to lose weight, finding the total amount of calories you burnt each day (maintenance calories + calories burnt in exercises) and subtracting that number by 300 to 500, will result in weight loss. Whereas people looking to gain strength and muscle would instead eat 300 to 500 more calories each day while performing resistance exercises.

4. Exercises

Thorin Klosowski from Life Hack says that “depending on your goals, certain workouts are better than others. Since your muscles and body react differently to different workouts, it’s important to come up with your goal first, and then chose the workout. By this point in the article you should already know your goal, so it’s time to find an effective way to achieve it.

Best Type Of Exercises For Weight Loss & Toning Muscle

Based on research the best way to lose weight and tone muscle is by performing strengthening exercises in a High-Intensity Interval Training (HIIT) program. In fact, studies have shown HIIT to not only raise the body’s metabolism significantly more than traditional cardio but also HIIT keeps the metabolism running high for a greater amount of time (over the next 24 hours after the exercise).

Experts believe the best way to tone your body with HIIT is by performing strengthening exercises with a high amount of reps and a low amount of weight. Exercises like deadlifts, pull-ups and squats are just some of the best strengthening exercises that can help you tone muscle and lose weight.

Best Type Of Exercises For Building Strength & Muscle

It doesn’t matter what your vision of a champion’s body is, your workout routine should mostly be made up of compound exercises along with a smaller amount of isolated exercises. The science behind this statement is simple, not only does compound exercises help develop more muscles and optimize the amount of time spent in the gym for results, it has also been shown to be the best type of exercise to stimulate the natural release of anabolic hormones. To build strength experts recommend a low amount of repetitions coupled with a high amount of weight. Any workout routine that uses 5 reps / 5 sets to 8 reps / 3 sets are seen to be beneficial.

Putting It All Together

First, you need to find out where you currently stand in reference to your goal of achieving a champion’s body. Next, plan your diet around your goal, make sure to keep track of the calories you eat while allocating enough calories for protein to help repair, maintain and develop muscle. Lastly organise your workout routine ahead of time, allocate HIIT exercises comprised of strengthening exercises for losing weight and toning muscle. Alternatively to build and strengthen muscle, plan your exercises with a high amount of weight and low amount of repetitions. While the research and theory behind these 4 key areas have been proven to be effective, the real challenge to building your ideal champion of a body is actually found in going out there, executing your plan and staying motivated. Good luck and start taking action today!

Gary is a certified personal trainer specializing in strength and conditioning (S&C training), weight loss nutrition and supplementation. One of the reasons Gary became a personal trainer was to feed his desire to help make the impossible, possible for people looking to lose weight and become fit. He enjoys that feeling he gets when he successfully helps a reader achieve their fitness goals. You can find more of Gary's work on



7 Simple Healthy Habits For A Healthy & Longer Life



7 Simple Healthy Habits For A Healthy & Longer Life

Ageing is not a disease, it is a fact of life. As we get older, our body experiences many natural changes, such as hair turning white, it becomes harder to see and hear, weaknesses and so one. But by following proper health routines and having healthy habits, that will promote longevity. Whereas, unhealthy living habits such as smoking and drinking will compound and may quicken ageing.

Many researchers have discovered that people who live longer eat more healthily, perform regular activities, and manage their health issues. Our body responds to good. This is the only way to live longer.

The human body is more connected with nature than we know, nature is similar to our organisms in the body and has a life span, by practicing healthy living habits you can enhance your longevity and may fight the early signs of ageing.

There are many problems which can be solved just by ensuring proper nutrition, implementing vaccination programs and performing physical activities. So if you want to live longer then follow these 7 simple tips.

1. Never Stop Working

Researchers found that the people who retire may be at a higher risk of ageing. If you stop working you may experience severe health problems as you tend to use your mind and body less. Working keeps you active.

Retiring may result in you spending less time with people and that in turn can result in depression and a lack of mental activity which may make you age sooner rather than later compared to those who never retire. So the key here is to stay active even after you retire.

2. Eat Healthy Nutritious Fiber Rich Food

Food is a significant factor and directly counters our health internally. Including more nutritious and fiber rich food in your diet will benefit you in many ways.

It helps to decrease the chances of constipation, maintain blood sugar levels and lowers cholesterol levels. A high fiber rich diet also reduces the risk of colorectal cancer and promotes longevity.

3. Engage In More Activities

Exercise and physical activities are the real foundation of your healthy living. The research found that the people who spend at least 30 minutes in walking, running, cycling and or performing yoga are more active and live longer.

Exercise helps to improve your mood, mental alertness, balance, muscle mass and strengthens your overall body. If you are unable to practice extreme core exercises, then do yoga. It can give you similar strength training effects.

4. Minimum 7-hour Sleep Is Must

Sleep is also very crucial to function so that our body performs to heal cells and retain energy back into shape. Good rest can help your body to regulate blood sugar levels and strengthen your immune system.

It also decreases the risk of heart health diseases. Proper sleep will replenish you, make you ready for another day and promote longevity.

5. Avoid Supplements

Evidence proves that consuming healthy nutritious foods that contain Vitamins, Minerals, selenium, and beta-carotene instead of supplements will help you to live a long and healthy life.

All the green vegetables, fruits, and grains are rich in nutrition, which slows down the rate of cognitive decline. So instead of taking synthetic supplements rely on nutritious rich foods for healthy living.

6. Stay Positive

Researchers found that the people who always stay connected with their friends, family and think positive live longer.

People who never stress, never consume alcohol or smoke and meditate regularly live a longer healthy life compared to others. Meditation keeps your mind fresh and focused.

7. Go For Routine Checkups

The human body is so sensitive and easily gets affected with any external and internal factors and some diseases don’t even show any symptoms, so it is essential to go for routine checkups.

It will help you to know more about your health conditions and give you peace of mind. So go for routine checkups to stay at your best.

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Top 10 Easy Ways To Detox Your Body



Top 10 Easy Ways To Detox Your Body

Are you aware of the numerous toxins which our environment exposes us to? Because of the towering consequences it has for our body, we need to detoxify our system.

Nevertheless, these toxins are basically from water pollution, air pollution, artificial foods, pharmaceuticals, etc

The good news is that there are ways by which you can detoxify your body system to guarantee overall health. This article provides you with ten of these means.

1. Begin With A Glass Of Water

Do not think that you can take too much of clean water. The more you drink clean water, the more your body system cools down and diffuses unnecessary influence of toxic elements in your body. If you really desire to stay free of toxins for the most part of the time, you may resolve to begin drinking water all the time, especially as the day begins.

2. Consider Taking Lemon In The Morning

This aids you in flushing out virtually all the toxins and produces an alkaline solution for your body system. Optionally, you can supplement some teaspoons of vinegar made of apple cider to your glass of water. Do you know that Hippocrates, that ancient doctor, treated his patients with apple cider vinegar? He actually discovered that it was a potent cleanser and healing remedy, a common antibiotic which fights bacteria and germs for a stronger and healthier life.

3. Take A Newly Prepared Vegetable Juice Every Day

Another way to detox your body faster is to use a newly prepared vegetable juice each day. This drink includes a great amount of greens like kale, cilantro, and spinach. You should admire beginning your day with some juice prepared with carrot, apples, ginger, lemon, turmeric, ginger, cilantro, kale, and beetroot. As another season switches, some of these ingredients would also need to change.

4. Toxic F

Some types of oil like sunflower oil, cotton seed oil, peanut oil, canola oil, and vegetable oil are toxic in nature. You can replace these oils with some better oils like extra-virgin oil, avocado oil, hemp oil, flaxseed oil, coconut oil, etc. Some of these oils are greater sources of omega-3 and omega-6 fatty acids.

5. Proteins And Legumes

Protein proves to be very great for the normal operation of two significant pathways in the liver cells. Food nutritionists refer to these pathways as Phase one and Phase two detoxification means. Venture to choose organic grass-fed beef and seafood caught in the wild.

You may consider legumes too. Food experts relate how beans, a form of legume is one complete source of soluble fiber and an array of amino acid indicators. Lentils too are a great source of leguminous food substances that can help detoxify your body faster.

6. Fruits Only

How much fruit do you eat daily? And how do you eat them? Ensure you take them raw. When you process fruits into juicy substances by adding chemicals to make them tasty, they often lack the necessary nutritional elements. The chemicals included in fruit juices often counteract the health effects of raw fruits. So, you may take your fruits raw. They are very high in water content.

7. Vegetables And Fats And Oils

Eat raw vegetables and herbs more. Herbs and vegetables have enzymes which help digestion and enhance nutrient absorption. With their nutritional contents, vegetables that are not starchy offer a complete sort of fiber and phytochemicals. Therefore, they offer nutrients which help your system to get rid of toxins. Supplying your body with particular nutrients in remedial doses could normally detoxify your liver and some other organs.

8. Little Or No sugar

Try to remove substitutes that have toxic artificial sweeteners, and choose normal types like honey, stevia, maple syrup, molasses, date sugar or coconut sugar.

9. Little Or No White Flour

Do you know that taking white bread is like putting gum into your body which stresses your digestive tract? It is capable of bringing about many digestive disorders and may require great effort to experience natural bowel circulations. Try to replace white bread and flour with Kamut flour, brown rice flour, cornmeal, buckwheat flour, quinoa flour or spelt flour. Get rid of white bread and eat bread made wholly from grains.

10. Eliminate Toxic People From Your Life

Are you wondering who toxic people are? These are the people who will always encourage you to live a toxic life. That friend of yours who buys you sweetened soda drinks or processed foods every day, and other associates who encourage you to live an unhealthy life. It’s high time you stayed away from such people.


Do you want to be truly healthy? Then, it is important for you to detoxify your body in order to get rid of the toxins that come your way all the time. This guide has described the most important ways you can detoxify your body. Assuredly, you will get effective results if you take action.

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6 Ways To Incorporate More Wellness Into Your Daily Lifestyle



6 Ways To Incorporate More Wellness Into Your Daily Lifestyle

A lot of the time, people think of ‘less’ when it comes to achieving wellness. They want to eat less junk food, drink less, and work on quitting smoking. However, ‘more’ is also a must when it comes to a healthier lifestyle. Even better, focusing on more can make it feel like it’s easier to stick to these changes.

If you want to make the most of wellness in coming years, treating yourself to more is a great approach. It can make you feel like you’re getting something instead of having something taken away—and you are. You’re getting healthier, happier, and will likely extend your life.

Here are six ways to incorporate wellness into your lifestyle by working on more:

1. Get More Sleep

Everyone knows it’s important to have good sleep, but yet Americans continuously pat themselves on the back for their lack of it. Sleep is tied to overall health and wellness. Studies have linked quality sleep to lower risks of diseases and healthier body weights. It’s also one of the easiest things to do if you understand its importance.

Practicing good sleep hygiene and making sleep a priority are both essential for getting to bed a little earlier. However, it’s not only the amount of sleep you get but the quality of it, that counts. Creating a bedroom that’s a sanctuary is a critical part of good sleep.

2. Eat More Whole Foods

Instead of focusing on what you should eliminate from your diet, think about what you need more of. Healthy, whole foods that are filling and actually fuel you will automatically help you eliminate less healthy foods from your diet.

When you’re craving junk food, there might be two issues at play. One is an addiction to chemicals and sugars, but the other is that your body is starved for healthy foods. Eat or grab a healthy snack before you’re ravenous, and retrain your body to crave what’s good for it.

3. Enjoy More Fresh Air

Exercise is important, but sometimes even gym rats aren’t giving their body what it actually wants. If you dread another session on the treadmill, go for a run or fast walk outside. Breathing fresh air is something everyone craves innately.

However, Westerners have created a space and lifestyle where going outside isn’t necessary. You’ll be surprised by how refreshing a walk around the neighborhood can be. It might even replace your afternoon coffee as a pick me up. Take advantage of the outdoors when you can, whether you incorporate it into your ‘official’ workout minutes or not.

4. Do More Strength Training

Women, in particular, resist strength training that actually challenges their muscles. Many are afraid they’ll look masculine or ‘get too big,’ but their lack of testosterone prevents this from happening. Others stick to the same strength building routines, such as dumbbells, without ever branching out.

Try yoga, Pilates, or changing modalities (such as kettlebells or fixed machines) to stay interested and keep your body guessing. Even if you switch up the movements and resistance, your body becomes accustomed to certain types of exercises. It’s important to shake things up.

5. Drink More Water

This doesn’t necessarily mean you have to give up other beverages, but that’s often a natural side effect. Water is the best way you can hydrate your body. It can help you eat less if you’re looking to reduce fat and it can improve every aspect of your body—including your skin.

Challenging yourself to drink a glass of water before having another beverage is a great way to incorporate more water into your life. Having a glass of water before a meal can also help your body gauge whether you’re thirsty or hungry.

6. Spend More Time Laughing

Laughing is linked to health, and with good reason. Get your laughs whenever you can, because studies show that adults laugh way less than children. Spend time with friends who make you smile, listen to a funny podcast or watch comedies.


Wellness is about a lot more than looking a certain way or eating kale on a daily basis. You can create your own definition of wellness by focusing on more and feeling like every indulgence is a treat.

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