Just Signed up for the Gym, Now What?


First and foremost, good on you for signing up for the gym!

What youll need:

Water bottle

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Gym bag

Gym clothes

Running shoes




1. Water bottle

Many of you associate the gym with a shaker bottle. If you plan on consuming protein right after your workout, a shaker bottle with compartments will benefit you. If you dont plan on taking in protein after your workout, any reusable (help the environment) water bottle will do for the gym. Look for ones that are BPA-Free. Its important to keep hydrated!

2. Gym bag

Youll need something to hold your water bottle, shoes, clothes, and other essentials. With that said, its a good idea to bring a lock if your gym provides lockers. Personally, I like using a backpack, I just find it easier to carry around. I dont really bring a lot of stuff with me anyways. If you tend to bring a lot of items with you then a duffle bag may suit you better since they generally offer more room.

3. Gym clothes

My go to brand for gym clothes has been Under Armour as of late. Ive tried many brands including Nike, Puma, Fila, Adidas, unheard of brands, etc but, I find myself going back to UA more often than those other brands. Your opinion may differ from mine, but I find the material and fit to be a lot better. Ladies, clothing articles to consider for the gym: sports bras, comfortable clothing (fitted, semi-fitted, loose) that absorbs sweat (avoids being stinky :)), and thick socks (avoid blisters). Gentlemen, recommendations are the same as the ladies with the exception of sports bras. Other items you may want to consider are deodorant and towels.

4. Running shoes

As mentioned above, my go to brand for gym clothes is UA, but my go to brand for shoes is Nike. A couple of years ago, I purchased the Nike Free 4.0s and I have yet to replace them. Sometimes people choose price over comfort, but in this case the price I paid a couple of years back was worth the comfort. My suggestions for shoes include ones that fit comfortably, ones that suit the width of your feet, lightweight, and has support for the bottom of your feet. I tend to get half a size bigger since I wear thick socks to avoid blisters.

5. Music

When I go to the gym, I usually take group classes since the musics loud and the atmosphere is just on point. There are days when I would workout on my own and I would say having an iPod or MP3 player is a must. Music takes my mind off the soreness and helps me stay focus. I must say, this is not always the case for everyone, but music can help you get through a tough workout.

6. Earphones

Your earphones that came with your iPhone or your Samsung is great and convenient, but your sweat will eventually wear it down. I recommend investing in a set of sport earphones, ones that withstand a great amount of sweat and are durable.

7. Effort

Every chance you get to better yourself physically and mentally GIVE IT YOUR ALL!

How to Lose Weight Effectively


Whether you aim to be in tip-top shape or start living a healthier life, you might want to know how to lose weight effectively to make sure that you successfully achieve your weight loss goals. There are, indeed, a lot of options including fitness regimen, weight loss pills, and diet fads that you can choose from but it all boils down to the most basic elements of effective weight loss and that is proper diet and exercise.

When it comes to losing weight you do not need any miracle pill to achieve it overnight. One of the most essential components of successful weight loss is eating right. Of course, there is a need to make certain changes in order to achieve your goals. Your weight loss is determined by the types of food that you take in. Do you eat a lot of fast food? Do you eat food that contains a lot of sugar or fat in it? Do you know that these kinds of food will only make you gain weight which is why you should start eating better and healthier food in order to lose weight effectively?

Eating right involves making better food choices. Plan for healthy meals and snacks all throughout the day. A healthy meal must consist of a good enough serving of protein, some carbohydrates, and fiber from vegetables. You also need certain nutrients found in fruits and vegetables which is why these are what you should be having a lot of in every meal. Choosing your source of protein and carbohydrates is also important to make sure that you are eating right. Instead of having a bag of chips or cookies for snack, why don’t try some cut up fruit?

Along with proper diet, you also need to be physically active to lose weight effectively. Exercise is also vital to any weight loss plan. Any form of exercise, whether simple or intense, is beneficial to everyone who aims to achieve a healthier body. It allows you to increase your metabolism, burning more calories than your body normally does. It also releases hormones that make you feel good. Doing exercise routines also helps you get rid of excess, unwanted fat in your body, making you lose weight even more. If you are just starting out with an exercise program it is important that you begin with simple ones before you go for more intense routines. This is to make sure that you do not overdo it and strain yourself.

Having a good exercise plan will really help you lose weight effectively, especially if you do not know what really works for you and do not want to try every single routine you find on the internet. You can seek help from fitness instructors who could help you determine the problem areas that you need to focus on or what type of exercises will help you burn more calories, depending on how much weight you have to lose and the intensity of the activities that you are capable of doing or that is most appropriate for your health condition.

Eating healthy and starting an exercise program are definitely important, but in order to lose weight effectively being determined and motivated will help you achieve your weight loss goals.

Basics of Dieting



When trying to gain muscle, most people often just go to the gym and lift as many weight as they can. This is not only the wrong way of lifting to build muscle, but also just half of what you need in order to achieve some massive gains. What most people do not understand and therefore do not put an emphasis on is diet. Diet is a crucial part of building solid muscle, and should not be overlooked. Think about it like this; a racecar driver can go out and drive really fast and practice all of his turns and techniques but if he does not properly take care of his car after he is done driving it, it will begin to stop working as well. That is where protein comes in to play. Protein to the human body is like an oil change to a car. Without it, the person/car will cease to perform. Protein is the number one without a doubt most important nutrient your body needs in order to recover and build muscle. A good amount of protein to have in your diet daily is about 25% your overall calories. This means that if you had a 2000 calorie diet, 500 of those calories should come from protein.


Now while protein is the most important nutrient in order to recover and build muscle, you will not be able to have a successful workout to give yourself a use for protein without carbs. Carbs, or carbohydrates, are what gives us energy. We need energy not only to function on a daily basis, but to have that energy to be able to work out. Going back to the racecar analogy, carbs are like gasoline. Without it, how is the car supposed to run? It won’t. Many lifters underestimate the necessity of carbs in one’s diet. A good number would be about 55% of your calorie intake. That is about 1100 calories from carbs on the standard 2000 calorie diet.


The last nutrient is fats. Fats should be the least of the three nutrients, but nonetheless should not be left out. Fats are what your body uses to store energy. Carbs energy is burned up quickly, so fats are stored up and used for more long term energy. Now obviously too much fat is bad for you, but 20% should be about how much fat you include in your diet. Fats also aid in absorption of vitamins and minerals.