Healthy Eating Plan and Weight Loss for Men and Women



Articles about Diet

Effects of Low Testosterone

It’s becoming more of the topic of conversation in home and at the office every today. The topic of testosterone use and whether or not it is effective and worth possible benefits. Symptoms of aging effect everyone and lately testosterone has been the topic across the board for men over 30 and even effects some younger men as well. Low testosterone effects many things in the male body. Testosterone is a hormone that is the driver when it comes to sex, it increases strength and muscle mass, and also increases bone strength.

low testosterone effects

The benefits by research show that testosterone supplementation when done correctly has very few drastic side effects with quite a few positive effects

Better Sex
Less Depression

Better Sleep

More Muscle Mass
Strength Gains

Better Appetite
Lower Fat Percentage ( when on a proper nutritional plan)


What Are The Effects of Low Testosterone ?

  • Low Sex Drive
    Erectile Dysfunction
    Trouble Orgasming
    Low Body Fluid Levels
    Genital Numbing
    Issues with Fatigue
    Decrease in Energy
    High Irritability
    Low Mood
    More Body Fat
    Reduced muscle mass
  • Poor Sleep
  • Loss of Focus

Low Testosterone Effects so many things in our day to day life. The best part is that with proper supplementation and doing it the healthy way you won’t have to experience these. Why should you when there is a clear answer to the problem? Don’t let the effects of low testosterone keep you down. There is plenty of information out there that shows the benefits far outweigh any side effects. Til Low Testosterone Effects you no more!

Testosterone wikipedia page – Wikipedia Testosterone

WebMd –WEbMD – Testosterone

low testosterone effects

TestShock is The #1 Natural testosterone optimization program on the market. Benefits of this natural product are incredible. Fight the effects of low testosterone and utilize the benefits of this product and program today

Carb Cycling

 Carb Cycling: The How to for weight loss

By: Joshua Zitting

#1  You are able to lose weight consistently, without giving up to your favorite foods.

Unlike other diets, CARB CYCLING does not completely forbid you to eat certain foods which many people consider “guilty pleasures” (everybody has such foods!) and here I am talking about chocolate, chips, and others like this. The key here is in quantity, as I have mentioned above. After following a diet plan, and here I mean having small meals that consist of carefully chosen foods based on the nutrients they offer combined with physical exercise, you get to treat yourself to a few of those guilty pleasures of yours. In other words, if you manage to follow a carb cycling diet plan for 5 days, you get to have a few chocolate bars in the last 2 days of the week. How great is that?

#2  You lose weight consistently and never gain back more than what you lost with a carb cycling how to. 

Traditional diets focus primarily on making your body lose weight as soon as possible, without caring for the medical consequences that will appear if the body loses from its mass so fast. By adopting a carb cycling diet plan, you will get your body used to certain healthy foods on some days and other foods on other days. This way you:

Don’t fall back into the same old routine, starting a diet, having a chocolate bar because you feel as though you crave it and cannot stop yourself from doing it, then giving up completely on the diet because you feel as though you botched the entire diet plan.

Don’t crave those unhealthy foods because you know that if you stick to your plan, you will get to eat them at the end of the week or whenever you decide to when you make your diet plan.

Don’t risk gaining back twice as much weight as you lost after you finish the diet because your body is used to having all the foods it had before, except it receives some of them at the beginning of the week for some days, while the others are received at the end of the week or depending on the diet plan you made.

#3  You have a goal in your mind: reaching the day when you can eat whatever you like.  Using carb cycling for fat loss and muscle gain. 

Do you remember the psychological factor I told you about a bit earlier? It is very important when it comes to dieting. If you start following a carb cycling diet for weight loss, the psychological factor no longer influences the diet plan as much as it does in the case of other diets. If you set up a goal in your mind, for example, if you think to yourself that on Sunday, you will FINALLY get to eat a chocolate bar and you start counting down the days to that particular day, it will be much easier to get through the day, as opposed to the case when you are not allowed to eat any chocolate bars at all.

If you are allowed to eat those “guilty pleasure” types of foods at the end of the week, the risk of losing the battle with weight loss is not as high as in other cases. Besides, if you reward yourself with a chocolate bar at the end of the week, you will have something to look forward to and there is nothing better than having a bit of chocolate after a hard working week, isn’t it?

#4  Disadvantages of carb cycling

While carb cycling is a great alternative to the usual diets that do nothing but weaken your body, it does have its ups and downs. No diet is perfect and carb cycling does have its disadvantages. While for some, they
may not be so important, others, particularly those who are looking for a diet that will yield quick results and on which they can give up after a few months, may find that carb cycling is not exactly their cup of tea.

So, without further ado, here are some things regarding carb cycling that some people may consider to be disadvantages:

# 5 It is more of a lifestyle rather than a diet.

If you are looking for a diet that will give you quick results and that you can give up after a few months, usually after the wedding of your best friend has taken place and you look great in that new dress in the photos, carb cycling is not exactly for you. Since it has been used mostly by athletes and bodybuilders, it is more of a lifestyle than a diet. If you want to give up on it after you reached the shape of the body you were initially looking for, you should do so gradually, so as not to give your body too many nutrients. It will start to store as much fat as it can and … well, you know what that means by now.

However, carb cycling as a lifestyle is not such a bad idea.

Consider the advantages of it:

– You will have a healthy body with a great immune system, since your body will get used to receiving healthy foods full of nutrients for one part of the week and some “guilty pleasures” at the end of it;

– You will have much more energy than before, since you will feed your body the exact nutrients it needs in order to function as it should. Remember:

Healthy foods + regular physical exercise = lots and lots of energy!

#6 Carb cycling doesn’t work as a diet alone, you need to do physical exercises as well.

This means that a diet without physical exercises is incomplete. If you are looking for a quick fix just for that one wedding, carb cycling may not be for you. However, I also have to mention the fact that when I say, “physical exercises”, I am not talking about a full workout that lasts several hours, especially if you are just starting to workout. You need to start off slow and let your body get used to physical exercises. For each type of carb cycling diet, depending on whether you want to simply lose weight or gain more muscle mass, there are different sets of physical exercises which you must perform on a daily basis. This, combined with the healthy foods you will be eating, will allow your body to be shaped according to your desires.

One of my favorite explanations from Ryan Engle Fitness on youtube, check it out he is awesome!

Bottom line

Carb CyclingThis article is a chapter right from my ebook – Carb Cycling Diet:   The bottom line is the fact that carb cycling has many advantages and the disadvantages, at least the ones that I could come up with, are quite small. Sure the healthy foods you are required to eat are expensive, but there are always websites that can help you cook amazing delicious healthy meals with just a few cheap ingredients.  Sure carb cycling doesn’t make you lose 20 lbs. in one week, as other diets advertise on the internet or on TV,  those are nonsense and as a lifestyle this will transform your body into a very healthy one. When you put all the benefits together, it doesn’t seem such a bad idea anymore, does it?

For more info on carb cycling how to’s go to wiki here

Best Way to Burn Fat and Build Muscle

Best Way to Burn Fat and Build Muscle

4 ways of eating lean

By: Joshua Zitting

build muscle mass fast
build muscle mass fast

#1 Less Carbs, More Protein-

There are so many misinterpretations on how to build lean muscle fast.  While trying to gain muscle remember that carbs give you energy and are used more as fuel, where protein will create muscle.   So if you are eating a high carb diet with very little protein you won’t be putting on much muscle and you would have too much access energy from the carbohydrates which will then store as fat.   The other key thing to understand is it is in fact difficult for you to over eat protein, meaning you can get away with eating more lean meats.  Your body breaks down over 90% of protein ingested.  If you over eat carbohydrates you will have a massive insulin level spike and then carbs will start to get stored in the muscle as glycogen, but if glycogen levels are full, this will store as fat.   If you overeat protein your body will automatically slow down digestion until the protein is needed.

#2 Wholesome calories rather then Wasteful (Organic Raw Food) –

6ASMNGB3YI There is nothing worse than seeing people trying to build muscle fast but are trying to do it with fast food.   Just because you need more calories don’t make the mistake or misunderstanding that these can come from just anywhere.   Put quality foods in your body that will add lean muscle mass and give you results.  Junk food is the worst and will end up making you puffy and bloated looking.  Great carbohydrate sources like, brown rice, whole grains, vegetables, greens, and potatoes are awesome.  When it comes to proteins always go with lean cut meats, whole eggs, and chicken.   You can even throw in some healthy fats like raw almonds, avocados, and little bit of olive oil.  The key with these foods is to eat to maintain insulin levels and help the management of glucose levels.

#3  Less overall Calories –

The myth of needing to eat a ton of calories to gain muscle isn’t really the truth.   What matters more is what type of body you have and how active you are on a daily basis.  You see, to build muscle mass fast, adding an addition 500 calories a day could very well be plenty enough to put on mass.  Calories for your daily intake should range around 15-20 times your weight.  That’s around where you should be for adding mass.   Most of my clients will increase slowly by 150-250 calories a day from their daily base caloric intake.

Here is a video by Weight Gain Network on youtube on how to build mass fast.

#4  Keep the body guessing with Cycle Phasing –

Cycle phasing is alternating between high caloric and low caloric diet phases.  It would be like eating super low calorie for 2 weeks and than switching to higher calories for 2 weeks.  This shocks your body into adjusting to the changes.   It has been shown to add lean mass and have positive effects on the hormones of the body.  For your bulking cycle, write down what you currently weigh and multiply it by 10-12.   That will give you a number called your calories for maintenance.  Than depending on how active you are and your body type simply add 1100-1500 calories.  Less calories if you are less active, and more calories for more active. If cutting take your current weight by 8-10 and add 1100 -1500.   You can always slightly adjust in increments of 100 til you find your sweet spot.

P90X meets Meditation!?!?! This New Work Out Program is Great!

So as you all know my site is dedicated to Mind, Body, and Spirit.   I have over 10 years of experience in the fitness industry and over the past couple years I have gotten heavily into meditation.   I came across this program that I think is incredible.


Magic Hour – Unleash Your Power combines fitness and meditation for what I think is the whole package when it comes to health.  This may not be the right fit for you if you are trying to be a beast like body builder.  If you want a lean ripped physique while giving you time to create clarity, vision, and overall health this program is awesome!.

  • Workout Routines
  • Goal Setting
  • Meditation
  • Visualization
  • Manifestation
  • Nutrition Guide

This affiliate program is what I think you will start to see more and more of as individuals start to realize you need not only exercise your body, but your mind, and spirit as well.

For more info click here –   Magic Hour

Lose Weight, Eat chocolate, and stay on track with your diet!!

On a new diet plan and craving sweets?

Looking to lose weight for the summer?

Love to eat chocolate but it’s not a part of your diet?

Here is your solution

A desert that helps you cut cravings and lose weight and still tastes awesome!

Top 5 Secret Weight Loss Supplements

Top 5 Secret Weight Loss Supplements
By: Joshua Zitting

tags – Non GMO, GMO Diet,GMO Foods,GMO Books,Monsanto,Sugar Free, Sugar, Diet, Weight loss, Fitness, Diet Plan

Lemon Water for Diet and Weight Loss

Lemon Water for Weight loss and Diet

By: Joshua Zitting

There has been a ton of buzz lately around lemon water helping you lose weight so I really dug into this topic to see what all the buzz was about.  Celebrities seem to be raving about however there are a couple key things to take into account.
If you are drinking lemon water and replacing other beverages this could be really helpful for weight loss.  This would be the case specially if you are replacing drinks that are higher in calories like coffee or soda and have either sugar or artificial sweeteners.
Drinking lemon juice water whether in hot or cold form can indeed help to boost metabolism, but more importantly it will keep you well hydrated.  Especially for those of you who don’t typically like to drink water this could be a great technique for you to drink more water and enjoy the taste a little more without having a bunch of extra calories.
Lemons have been shown to reduce hunger cravings and also can help with bowel movements.
Lemons have been well known to reduce bloating as well as used as a light diuretic.
Also, don’t chug lemon water, this can cause heartburn.  If you have acid reflux you should probably not drink a ton of lemon water either as this might make it worse.
Overall the moral to the story is that one of the most fat burning supplements we have available to us is good ol water.  So stay hydrated my friends.

Coconut Oil and Fat Loss: 10 Reasons Why You Should Add Coconut Oil to Your Diet

Coconut Oil and Fat Loss:  10 Reasons Why You Should Add Coconut Oil to Your Diet
By: Joshua Zitting

Did you know that coconut oil is actually one of the best fats in the world for you?
Here are just a few of the benefits of this amazing fat that you may not know:
1.  The oil contains medicinal properties because of the unique fatty acids contained within the oil.
2.  Coconut oil has been shown to increase fat burning properties within the body and 
     also increases energy, making it awesome for weight loss.
3.  Areas around the world known to eat more coconut have shown to be overall more healthy
     and also show lower levels of heart disease. 
4.  Coconut oil helps stop cravings and actually stops hunger. This will essentially help you eat 
     less which will help with weight loss. 
5.  Coconut oil can kill viruses, fungi, and bacteria due to the high amounts of lauric acid. 
6.  Coconut oil has been shown in tons of studies to actually help reduce seizures due to 
     the oil converting to ketones. 
7.  If you have damaged or brittle hair, coconut oil is amazing to treat hair and it can also
     be used as a form of sunscreen. 
8.  The ketone bodies in coconut oil have been shown to improve memory and has also
     been shown to help Alzheimer’s patients with brain function.
9.   Did I mention this fat helps you lose fat?  Confusing I know, but coconut oil in small 
      amounts has been proven to help lose fat especially in the abdominal region. 
10.  Make sure you buy organic virgin coconut oil. Most of the products in stores are crap.
       Here are a few I’ve personally tried and prefer:

Top Fitness Trends of 2015

Top Fitness trends of 2015
By: Joshua Zitting
2015 is off with a bang and for most of us we are either deep into our new years goals or falling quickly behind on what was to be the best year ever!   As summer approaches quickly I am often asked what is the best way to get in shape for summer.  The answer truthfully is that there are so many ways its almost hard to pin point just one.  With technology and smart watches there to help us there are so many trends popping up that sometimes its hard to keep up.  What I loved about 2014 was that it was a year for fitness where people really brought things back to the basics.
  • pushups
  • planks
  • lunges
  • squats
  • pull-ups
The best part about these is they require no equipment and can essentially be done almost anywhere making these almost the best fit for anyone.  Here are some of the top trends of 2015 and also some of my personal favorites:
1.    BodyWeight Training:  Lets talk about convent and time saving.  You could being doing squats
while brushing your teeth or watching your favorite show.  Bust out plank during commercials or
while something cooks on the stove. Why not?
2.    Personal Training:   Exercising with a professional is still one of the top trends of
       2015.   This industry will continue to grow.   Don’t just go with the trainer the gym
       picks for you.  You should interview or at least watch what they do around your
       gym.   Trainers are human and there are good and also lazy trainers.  Find one that
       fits you so you get your moneys worth.  One of the best things about having a
       trainer is they will personally tailor your workouts to meet your specific goals.  For
       many people having someone like a trainer hold them accountable is exactly what
       they need to reach their goals.
3.    HIIT:  High Intensity Interval Training is short intense bursts accompanied with low
       intensity movements or short periods of rest.   These types of workouts are perfect
       for anyone in a time crunch.  30-45 minutes of HIIT training can kick your butt!
4.    Weight Training:   Strength / Weight training will help to improve strength and can
       pretty much be added into any single workout plan or routine.  Training with weight
       will far benefit you more than just beyond the gym.  You will sleep better, feel
       better, have better memory, more confidence, and have more sex.
5.    Yoga:   One of my absolute new favorites is yoga.  It’s not just about humming and
       om-ing.  Yoga really focuses on your stabilizer muscles, core strength, and
       flexability.  Try it, guarantee it kicks your butt and will help you tremendously with
       your fitness goals.  Not to mention learning to breath properly really helps you be
       present in the day and actually helps with overall happiness. There are so many
       types of yoga so find the one that works best for you.
6.      Group Training:   Want to cut down on cost and be able
         to socialize and still get your workout in?   Group training with friends is awesome
         and lot of trainers now will let you hire them for an hour and you can put together
         a group of friends or family to work out together.  Its like having a 1on1 coach but
         without breaking the bank.  Plus you can help hold each other accountable.
7.      Nutrition:   More than ever are individuals finally realizing how important nutrition
         is.  So many people are taking notice to the organic movements and sugar free
         detox.  Nutrition alone will help you with your goals and combine it with training
         and you are well on your way.  My book Avoid The Poison: A guide to a GMO and Sugar Free   
         explains the toxic effects of sugar on the body and look out for my new paleo recipe book
coming out in the next few weeks.
Hope this article will continue to guide you or get you back on track for that summer body you deserve with 2015’s Top Trends!

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