100-Rep Sets And Pyramid Schemes

What does it mean?

A single set performed for 100 reps,using a rest-pause technique only when necessary.The weight should be drastically lighter than what you are used to lift.

 Why it works?

Performing 100 reps in a single set targets your slow twitch muscle fibres more effectively than other techniques.This method also flushes more blood to the muscles than a standard set and rep scheme,which means more nutrients will be delivered to the isolated area.You wont gain much strength on this program,nor should it be followed for a prolonged period of time,but if used strategically you can induce substantial amount of hypertrophy.

When to use it?

You can construct a whole program around this method or feel free to use it as a way to finish off your muscles.If you are lacking in a certain area,100rep sets are a great way to bring that muscle up to par as well.

How to do it?

1.select 3 to 4 exercises per body part.Perform just one set of 100 reps per exercise.Warmup sets are unnecessary,but a dynamic warmup before any training session is always advised.

2.Use a weight that is approximately one-third of your 10-rep max.so if u normally max out at 225 for 10,use 75.

3.Ideally you want to reach failure between 60 and 70 reps.Then pause and continue.Pause as many times as necessary to get to 100 full reps.

4.Rest-Pause for as many seconds as you have reps remaining.If you get to 64 reps,rest for 36 seconds;if u can get to 89 then rest for 11 more seconds.

PYRAMID SCHEMES:

Its not a difficult concept to grasp;training for size requires you to ramp up the intensity of your workouts and use heavy weights to build maximum amounts of muscle.But everyset doesn't have to be a ballbuster.In fact,by slowly working your way up to a mzx set using the pyramid method you'll better warm up your muscles,lubricate your joints,and trget a variety of muscle-fibre types.Using those lighter sets to focus on form and technique is also good practise.Execute each rep with precision and control as you work upto moving serious poundage-and building serious muscles.

BASICS OF PYRAMID SET:
1.A pyramid grows progressively heavier with fewer reps from one set to the nexxt.

2.The lighter sets serve as a warmup for thr hravier sets.

3.A reverse pyramid grows progressively lighter with more reps from one set to the next.

4.Pyramids and reverse pyramids let you work one exercise through an entire rep range.

PYRAMID POWER:

WHAT IS IT?
A pyramid is a progression of sets that grow heavier as the reps reduce.This culminates with the apex:a maximum set of,typically,three to six reps.This may look like a set of 12reps,followed by a set of 10,then a set of eight,ending with a set of six reps.

WHY IT WORKS?
By saving your efforts for one set,you ensure that you have enough energy to train with 100% of your intensity-and,after all,intensity equals growth.Additionally,woking one exercise through multiple rep ranges will target different muscle fibres,which will reap muscle-building and strength-building benefits.

Another way to trigger growth is to reverse the classic pyramid scheme.You may lose the advantage of progressing to a strength-focussed,low rep set,but starting heavy and working to reps of 15 to 20 will push your muscle fibres beyond what they are used to,triggering more a growth.

Pyramid set tips:

1.Performing fewer reps with heavier weight makes it harder to eke out an extra one.Also,making your final set your heaviest set isn't best for maximizing a pump.For those two reasons,you may want to do a final pump-out set of 12 to 15reps after your pyramid apex set.

2.Alternatively,you can combine pyramids and reverse pramids,as in our sample routine,to rotate between a heavy apex set for one exercise and a light final set for the next exercise.This will help build strength while flushing the muscle with nutrient-rich blood.

Necessity of Vitamin/Mineral Supplements.

Are they really necessary for optimal health?....

HELL NO! That is ,if you are eating a balanced healthy diet,which most people dont. Let me put this way...a vitamin/mineral supplement probably will be somewhat beneficial to you if you have a poor diet.However,if you're really serious about getting lean and ripped and truly healthy for good,why would your diet be poor? So,in the case that you're eating a healthy,balanced diet,the answer is that you dont need a vitamin supplement.

Let's think about this for a second.Did humans thrive on the planet for tens of thousands of years by popping an artificially created vitamin pill.Out of tens of thousands of years of human existence,vitamin pills have only been around for a couple of decades,yet the population is in worse health than ever before.Sure,maybe the human race is not in its worst health from a contagious disease perspective,but we definitely are from a degenerative disease perspective.Now I admit that we do live longer these days compared to historically,but that is only because medical advances keep us alive longer even though we are in horrendous shape physically.People might live longer now,but they are simply living longer while being overweight,crippled with degenerated joints,plagued with heart disease and cancers,and on and on.You get the point.

So let us get right to some answers as to why I contend that V/M supplements are a waste of money and are not necessary to optimal health.well,first and foremost,a healthy balanced diet consisting of a large variety of natural unprocessed foods (from meats,dairy,eggs,fruits,vegetables,grains,nutsseeds,legumes,etc.,)provides a rich array of vitamins,minerals,antioxidants,and all the other nutrients we need to thrive in perfect health.THe problem is that many people don't choose a healthy balanced diet full of variety.They claim they are too busy,or its too inconvenient.Well,i hope that you take your body  and the health of you and your family more seriously than these people that apparently don't care about the physical being that they are walking around in day in and day out.

Another problem with attempting to obtain your vitamins and minerals from a pill instead of natural foods is that your body doesnt absorb and utilize the nutrients from a pill as efficiently as those obtained from natural food.Whole foods naturally contain vitamins and minerals in combinations that are best assimilated.On the other hand,V/M pills contain lots of vitamins and minerals that many interfere with each other.For Eg.,zinc and copper taken at the same time interfere with each other's absorption.Also,high doses of VitaminE can interfere with the absorption of Beta carotene( a vitamin A precursor) and other fat soluble vitamins.Many other combo interfere with each other as well.

Another problem with Vitamin pills is possible excess consumption of Fat soluble vitamins(A D E K).Fat soluble vitamins accumulate in fatty tissue in our bodies,and therefore it is easier to overdose on these compared with water soluble vitamins(vitamin C and various B vitamins).Excess fat soluble vitamin accumulation can cause various toxic effects within the body.It is much harder to take in excess quantities of fat soluble vitamins through natural foods.You would have to consume exorbitant quantities of liver and other organ meats to take in too much vitamin A and D.It would be rae for someone to overeat on foods such as that.Also,it would be hard to over consume a plant-based  precursor to Vit A (beta carotene),found in sweet potatoes,carrots,etc.,because your body simply would shut down the conversion to VIt A once it has obtained what it needs.

There are even some instances where mega-doses of water soluble Vitamins can be toxic.Mega doses of vit B can potentially cause nausea,vomitting,diarrhoea,and even liver damage.However,in most instances,you simply excrete excess water soluble vitamins in your urine.That is why many times,your urine will be a deep yellow color a couple of hours after taking a vitamin that has high doses of vitamins B and C.So,when you take a vitamin pill,most of the water soluble vitamins are simply flushed down the toilets!

Another problem with Vitamin pills is that they often use synthetic versions of vitamins that can actually be unhealthy.For eg.,the forms of vitamin E that are found in pills can be d-alpha tocopherol(a natural version) and dl-alpha tocopherol(a synthetic version).First of all,the bioavailability of synthetic Vitamin E is much lower than natural Vitamin E.In addition,i've seeen many studies cited that indicated that there could be potential health dangers with taking synthetic Vitamin E.Once again,we get back to the fact that natural is always better than somethiing that has been heavily modified by man.

The bottom line is that as long as you eat a balanced diet full of a good variety of fruits,veges,nuts,seeds,whole grains ,legumes,meats,dairy,eggs etc.,you will obtain all the nutrients your body needs to operate efficiently wihtout theneed for a manmade V/M pill.

Exercise is obviously very important for losing body fat and building a strong,lean body ,but laways remember that proper nutrition is even more imporatnt.A lousy diet means a flabby ,unhealthy body,regardless of how often someone works out.

Hard-core-Body Exercise.

As you have already discovered,the squat is at the top of the heap (along with deadlifts) as one of the effective overall exercises for stimulating body composition changes (muscle gain and fat loss).This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man.Hence,these exercises stimulate the greatest hormonal responses(growth hormone,testosterone,etc.,) of all exercises.In fact,university research studies have been even proven that inclusion of squats into a training program increases upper body development,in addition to lower body development,even though upper body specific joint movements are not performed during the squat.Whether your goal is gaining muscle mass,losing body fat,building a strong and functional body,or improving athletic performance,the basic squat and deadlift (and their variation)are the ultimate solution.If you don't believe me that squats and deadlifts are THE basics for a lean and powerful body,then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.

Squats can be done simply with your bodyweight or with any free weighted objects for extra resistance such as barbells,dumbells,kettlebells,sandbags etc.,Squats should only be done with free weights-NEVER with a Smith machine or any other squat machines! coz machines don't allow your body to follow natural,biomachanically-corrrected movement paths.You also perform less work because the machine stablizes the weight for you.Therefore,you get weaker results!

The type of squat that people are most familiar with is the barbell back squat where the bar is resting on the trapezius muscles of the upper back.Many professionals strength coaches believe that front squats (where the bar rests on the shoulders in front of the head) and overhead squats (where the bar is locked out in a snatch grip overhead throughout the squat) are more functional to athletic performance than back squats with less risk of lower back injury.I feel that a combo of all three (not necessarily during the same phase of your workouts) will yield  the best results for overall  muscular development,body fat loss and athletic performance.Front squats are moderately more difficult than back squats,while overhead squats are considerably more difficult than either back squtas pr fornt squats.If you are accustomed to performing back squats,it will take you a few sessions to become comfortable with front squats,so start out light.After a couple of sessions of practise,you will start to feel the groove and be able to increase the poundage.Lets take a closer look at front squats in particular.

PERFORMING FRONT SQUATS:
       
                                                             The front squat recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats.It is mostly a lower body exercise,but is great for functionally incorporating core strength and stability ino the squatting movement.It can also be slightly difficult to learn how to properly rest the bar on your shoulders.THere are two ways to rest the bar on the front of the shoulders.In the first mthod,you stop under the bar and cross your forarms into an "x"position while resting the bar on the dimple that is created by the shoulder muscle near the bone,keeping your elbows up high so that your arms are parallel to the ground.You then hold the bar in place by pressing the thumb side of your fists against the bar for support.Alternatively,you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders.For both methods,your elbows must stay up high to prevent the weight from falling.Your uppper arms should stay parallel to the ground throughout the squat.Find out which bar support method is more comfortable for you.THen,initiate the squat ffrom your hips by sitting back and down,keeping the weight on your heels as opposed to the parallel to the ground,then press back up to the starting position.Keeping your weight more towards your heels is the key factor in squatting to protect your knees from injury and develop strong injury resistant knee joints.Keep in mind - squats done correctly actually strengthens the knees;if done incorrctly can damage the knees.Practise first with an un-weighted bar or a relatively light weight to learn the movement.Most people are surprised how hard this exercise works your abs once you learn the correct form.This is due to the more upright posture compared with back squats. 

 

Manipulate Training Variables.

Everyone will advertently hit a frustrating plateau in their training at one time or another.You're cruising along for a while,gaining strength,losing fat,looking better,and then all of a sudden it hits.Suddenly,you find yourself even weaker than before on your lifts,or you find that you've gained back a couple of pounds.It happens to everyone.Most of the time,these plateaus occur because people rarely change their training variables over time.Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine.

There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise.Most people only think about changing their sets and reps performed,if they even think about changing their routine at all.However,other variables that can dramatically affect your results are changing the order of exercises(sequence),exercise grouping(supersets,circuit training,tri-sets etc.,)exercise type(multi-joint or single joint,free-weight,or machine based),the number of exercises per workout,the amount of resistance,the time under tension,the base of stability(standing,seated,on stability ball,one-legged,etc.,),the volume of works(sets x reps x distance moved.),rest periods between sets,repetition speed,range of motion,exercise angle(inclined,flat,declined,bent over,upright etc.,)training duration per workout,and training frequency per week.Sounds like a lot of different training aspects to consider in order to achieve the best results from your workouts,doesn't it?Well,that's where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn't get state.Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise,with 2-3mins rest between sets.Booooooooorirrrrrriiiiiing!!!!!

• Try 10 sets of 3,with only 20seconds rest between sets.
• Try using a fairly heavy weight and complete 6 sets of 6 reps,doing a 3 minute treadmill sprint between each time weight lilfting set.
• Try using a near maximum weight and do 10 sets of 1 rep,with only 30 seconds rest between sets.
• Try using a lighter than normal weight and do 1 set of 50 reps for each exercise.
• Try a workout based on only one full body exercise,such as barbell clean and presses or dumbbell squat and presses,and do nothing but that exercise for an intense 20 mins.
• Try a workout based on all bodyweight exercises such as pushups,pull-ups,chin-ups,dips,bodyweight squats,lunges,up and down stairs etc.,
•  Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
• Try that same 12 exercise circuit on your subsequent workout,but do the entire circuit in the reverse order.
• Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
• Try completing six 30 minute workouts one week,followed b three 1-hr workouts the next week.This will keep your body guessing.
• Try doing drop sets of all of your exercises,where you drop the weight between each set and keep doing repetition without any rest until complete muscular fatigue.(usually about 5-6sets in a row)

There are many more ways to continue to change your training variables.

Isolation Vs Compound exercises.

Many people wonder about what exercise they can do to isolate their different specific muscle!!!!

Why in the world would you want to isolate it?

because the body doesn't work well in muscle isolation.Rather,it works better in movements along a kinetic chain;that is,large portions of the body assist other portions of the body in completing a complex movement.In fact.there really is no such thing as true muscle isolation.There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing.

When you attempt to isolate muscles by performing single-joint exercises,you are actually creating a body that is non-functional and will be more prone to injury.Essentially,you are creating a body that is a compilation of body parts,instead of a powerful,functional unit that works together.

By Jonathanfv - Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=25056960
Now if you really want to end up hobbling around in a body bandaged up with joint problems,tendonitis,and excess body fat,then by all means,continue trying to isolate body parts.On the other hand,if you would rather have a lean,muscular,injury-free,functional body that works as a complete powerful unit to perform complex movements(in athletics or even everyday tasks),then you need to shift your focus away from muscle isolation.Believe me,focussing on how well your body functions will give you the side-effect of a body that looks even better than it would have if you focussed on muscle isolation.For eg.,take a lool at the physiques of any NFL running backs,wide receivers,or even world class sprinters.Trust me when i say that these guys pretty much NEVER train for muscle isolation yet they are absolutely ripped to shreds!

 Another benefit to moving away from the muscle isolation mindset to a more complex movement mindset is that you will find it much easier to lose body fat.The reason is that by focussing more on multi-joint complex movements as opposed to single-joint isolation,you not only burn a lot more calories during each workout,but you also increase your metabolic rate and stimulate production of more fat burning and muscle buiding hormones like growth hormone and testosterone.

Lets look at an example.The machine leg extension is a single joint exercise that works mainly the quadriceps,can potentially cause knee instability in that long run and dosen't even burn that many calories.On the other hand,exercises like squats,lunges,step-ups,and deadlifts are all multi-joint complex movements that work hundred of muscles in the body(including the quadriceps)as a functional unit,create more stable and strong joints in the long run(when done properly)and also burn massive quantities of calories compared to the single-joint exercises.

https://youtu.be/tyyJmxU5HkI

Good Cardio Vs Bad Cardio.

It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio)to people who are trying to prevent heart disease or lose weight.Most often,the recomendations constitute something along the lines of 

"perform 30-60mins of steady pace cardio 3-5times per week maintaining your heart rate at a moderate level".

Before you just give in to this popular belief and become the 'Hamster on the wheel'doing endless hours of boring cardio,i'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work not be all its cracked up to be.

First,realise that our bodies are designed to perform physical activity in bursts of exertion followed by recovery,or stop-and-go movement instead of steady state movement.Recent research is suggesting that physical variability is one of the most important nature as animals almost always demonstrate stop-and-go motion instead of steady state motion.In fact,humans are the only creatures in nature that attempt to do "endurance"type physical activities.Most competitive sports(with exception of endurance running or cycling)are also based on stop-and-go movement or short bursts of exertion followed by recovery.To examine an example of the different effects of endurance or steady state training versus stop-and-go training,consider the physiques of marathoners versus sprinters.Most sprinters carry a physique that is very lean,muscular and powerful looking,while the typical dedicated marathoner is more often emaciated and sickly looking.Now which would you rather resemble?

                                           Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body.Scientists have known that excessive steady state endurance exercise(different for everyone,but sometimes defined as greater than 60mins per session most days of the week)increases free radical production in the body,can degenrate joints,reduces immune function,casuses muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases.On the other hand,highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response,a more efficient nitric oxide response(which can encourage a healthy cardiovascular system),and an increased metabolic rate response(which can assist with weight loss).Furthermore,steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors.On the other hand,highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it les likely to fail when you need it.Think about it this way--Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress.Stress can cause your BP and heart rate to increase rapidly.Steady state jogging and other endurance training does not train your heart  at one specific heart rate,so you don't get the benefit of training your entire heart rate range.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion.That recovery period is crucially impotant for the body to elicit a healthy response to an exercise stimulus.Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize,some of the potential benefits of variable cyclic training compared to steady state endurance training are as follow:

1. improved cardiovascular health,
2. increased anti-oxidant protection,
3. improved immune function,
4. reduced risk for joint wear and tear,
5. reduced muscle wasting,
6. increased residual metabolic rate following exercise and 
7. an increased capacity for the heart to handle life's every day stressors.

There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular defnition is performing wind spirits.Also,most competitive sports such as football,basketball,racquetball,tennis,hockey etc,.are naturally comprised of highly variable stop-and-go motion.In addition,weight training naturally incorporates short bursts of exertion followed by recovery periods.High intensity interval training(varying between high and low intensity intervals on any piece of cardio equipment)is yet another training method that utilizes exertion and recovery periods.For example,an interval training session on the treadmill could look something like this:

• Warm-up for 3-4 mins at a fast walk or light jog
• Interval 1-run at 8mile/hr for 1 min
• Interval 2-walk at 4mile/hr for 1.5min
• Interval 3-run at 10.0mile/hr for 1min
• Interval 4-walk at 4.0miles/hr for 1.5min

Repeat those 4 intervals 4 times for a very intense 20min workout.

https://youtu.be/7V2T-tdTX-c

The message is that to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health,fat loss and muscle maintenance.

Burn More Fat

The following are the 25 proven tips from Muscle&Fitness that when combined can help u stay lean and mean through the winter.

1.Hit The slide:

             Using sliders or gliders for body-weight exercises adds difficulty to the move and creates instability during each rep.This additional muscle recruitment allows you to torch more calories.

2.Lift Heavy:

             Excess post-exercise oxygen consumption refers to the increased metabolic rate you enjoy after a workout.Scientists at the Norwegian University of Sport and Physical Education analyzed multiple studies and found that training with heavier weights for fewer reps produces a greater rise in resting metabolic rate that'll last longer compared to training with lighter weights for more reps.Dont swear off high-rep training,but you should occasionally lift heavy(three to seven reps)to maximise the calories you burn when you are not at the gym.

3.Become a Drinker:

              Despite this coming out of the home of octoberfest,German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%.The effect appears to be mainly due to an increase in norepinephrine.

4.Slow Your Roll:

              Consuming slow-digesting carbs such as oatmeal,and whole-meat bread,can keep insulin levels low and prevent spikes from halting fat burning.A Penn State University study found that subjects following a low-calorie diet with carbs coming only from whole grains lost significantly more fat than those following a low-calorie diet of refined carbs.

5.Eat Fat:

              Not only will certain fats-particularly omega-3s-not lead to fat gain, but they can promote fat loss.Aim to keep your healthy-fat intake at about 30% of your total daily calories.Healthy fats include fatty fish such as salmon,sardines,and trout,as well as olive oil,peanut,butter,and walnuts.

6.Rest Less:

               Researchers from the college of New Jersey discovered that when subjects rested 30seconds between the sets on the bench press,they burned greater than 50%more calories than when they rested three minutes.To maximise fat loss,rest less than a minute between sets.

7.Get Citrusy:

               Grapefruits,oranges,and other citrus fruit are high in vitamin C and fibre and help prevent stroke and fat loss.A study from the Scipps Clinic in San Diego reported that eating half a grapefruit or drinking 8ounces of grape fruit juice three times a day,while otherwise eating normally,lost an average of four pounds in 12weeks,with some test subjects losing more than 10pounds without dieting.The researchers suggest the effect is likely due to grapefruit's ability to reduce insulin levels.Try adding half a grapefruit to a few of your meals,including pre-workout.

8.Chew Gum:

               A study at Glassgow Caledonian University found that subjects who chewed gum between meals ate significantly less food at the second meal than those who din't chew gum.The researchers concluded that chewing gum increases satiety and therefore reduces food intake.

9.Say Soy-anara to Fat:

                Soy protein is proven to be a Fat-burner.A 2008 review paper from the University of Alabama at Birmingham concluded that soy protein can possibly decrease appetite and calorie intake.The scientists also found that subjects who drank 20grams of soy daily for three months lost a significant amount of fat.

10.Free Yourself:

                 Using free weights,especially in multijoint moves such as squats has been found to burn more calories than doing similar exercises or machines.Scientists said the difference may be due to the greater number of stablizer muscles used when working out with free weights.

11.Stagger It:

                   In one study,subjects who did three 10-minute bouts of running separated by 20-minute rest periods found the workout easier than when they ran at the same intensity for 30mins.The intermittent cardio even burned more Fat and has also been shown to burn more calories post-workout than the same amount of continuous exercise.

12.Be a Guac Star:

                   Avocados are full of monounsaturated fat,which isn't generally stored as body fat.They also contain mannoheptulose,a sugar that actually blunts insulin release and enhances calcium absorption.As mentioned earlier,keeping insulin low at most times of the day is critical for encouraging fat loss,and getting adequate calcium can also promote fat loss.
Try adding a quarter of an avocado to salads and sandwiches.

13.Pump Up The Protein:

                    A 2013 study in the American Journal of Clinical Nutrition showed that those who ate a high-protein breakfast(35g)felt more  satiated for a longer period of time.

14.Use The Force:

                    Go past failure when trying to get lean by using forced reps,static contractions,rest-pause, or dropsets.A study on collegiate football players found that using a high-intensity weight program-just one set per exercise for 6-10reps to failure,plus forced reps and a static contraction for several seconds-caused more body-fat loss in 10weeks than a lower-intensity program consisting of three sets of 6-10reps per exercise taken just to muscle failure.This could be due to a greater spike in a growth hormone(GH)in the high intensity group.In a study from Finland ,forced reps boosted GH three times higher than training to failure.

15.Lift Weight:

                     While lifting heavy does burn more calories during the workout,College of New Jersey researchers reported at a 2007 annual meeting of the National Strength and Conditioning Association.Be sure to mix up your training by using lighter weight and higher reps(10-20)during some workouts and low reps(3 to 7) in others.Another way to get the best of both worlds is to erform four sets of most exercises,doing your first two sets with heavy weight and low reps and the last two with light weight and high reps.

16.H2NO:

                       Consider using less water when whipping up a protein shake to curb hunger when dieting.In a study from Purdue University,subjects drank two shakes that were identical in nutritional content and reported a greater prolonged reduction in hunger after drinking the thicker shake.

17.Moo're Calcium:

                       Dairy products are rich in calcium,which can help spur fat loss.This may be because calcium regulates the hormone calcitriol,which causes the body to produce fat and inhibit fat burning.When calcium levels are adequate,calcitriol and fat production are suppressed while fat burning is enhanced.Adding lower-fat-versions of cottage cheese and yoghurt(Greek,plain,or skyr)to your diet are great ways to boost protein intake and aid fat loss.

18.Spice Things Up:

                         Capsaicin,an active ingredient found in hot peppers,is a chemical that has been shown to promote calorie burning and reduce hunger.Its effects are enhanced when used with caffeine,and research also shows that it boosts fat oxidation during exercise.Try adding crushed red peppers,hot peppers or hot sauce to your meals.If you cant stand the heat,try a capsaicin supplement.

19.Sleep It Off:

                          One study in the American Journal of Epidemiology reported that subjects who slept five hours or less per night were one-third more likely to gain 30-plus pounds over the 16-year study than those who slept seven hours or longer per night.This may be due to an imbalance in the hormone called Ghrelin and Leptin.While Leptin decreases hunger and increases the metabolic rate,Ghrelin boosts hunger.A study by University of Chicago researchers found that men who were deprived for two days experienced a rise in Ghrelin levels and a drop in Leptin levels,along with a concomitant rise in hunger.A Stanford University study showed that subjects who slept the least had lower levels of leptin and higher levels of Ghrelin and body fat compared with those who slept eight hours.Try to get 7 to 9 hours of sleep every night to not only enhance your recovery but also improve your health and help you keep fat away.

20.Eat an Apple A Day:

                             Apple polyphenols are compounds found in apples that have been found to boost muscle strength,endurance,and even fat loss.While they appear to directly increase the activity of genes that decrease fat production and storage,the boost in endurance and strength can help further fat loss by allowing you to train harder longer.A typical large apple provides about 200mg of polyphenols.

21.Hiit It:

                              A Litany of research confirms that performing high intensity cardio such as running at 90% of your max heart rate,followed by low intensity exercise(walking at a moderate pace)burns more fat than continuous steady-state cardio,such as walking for 30mins at 60-70% of your max heart rate.

22.Feel the Need For Speed:

                               Lift weight explosively,says researchers from Ball State University.They believe that because fast-twitch muscle fibres are less energy-efficient than their slow-twitch counterparts,they burn more fuel during exercise.To perform fast reps in your workouts,choose a weight equal to 30-60% of your one-rep max for each exercise.Perform two sets with 3 to 8 fast reps  then follow with 2 to 3 sets of normal-paced reps.

23. Rock Out:

                               A study from Italy found that subjects who rock-climbed had an average heart rate of about 80% of their max,which equates to an intense cardio session.Subjects also burned about 12calories per minute(based on a 180-pound guy)or just less than 400calories in 30mins.Check out indoor or outdoor rock-climbing clubs in your area.

24.Stay Grassy:

                              Turns out that meat and dairy products from grass-fed cows are worth the extra bucks.U.K.scientists found that organic milk had about 70% more omega-3 fatty acids than conventional milk,and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500%more conjugated linoleic acid(CLA)than cows that ate grain.Meat from organically raised cattle also contains higher levels of CLA and omega-3s,both of which can help you burn more fat and build muscle.

25.Go Nuts:

                              A Loma Linda University study found that low-calorie diets(40% of toatal cals from fat,mainly almounds)improved fat loss over 24weeks compared with eating the same cals but more carbs and less fat.Walnuts and Brazil nuts are also quality picks.