Why you stopped losing weight and how to overcome weight loss plateaus

Why you stopped losing weight and how to overcome weight loss plateaus

Weight Loss
Being overweight or obese is a serious issue of the century we live in. There is no question about it. More than 2 out of 3 people in the world have weight issues and even though many of them start dieting at some point in their life and actually start losing weight, studies have shown that up to 70% of them end up not sticking with the diet because: It’s too hard to follow They stop losing weight after a while. If you’ve been reading the blog you may have noticed that I already covered in the past the most common reasons while people can’t stick with a diet and in this post I want to touch another very common reason that I left out and I just couldn’t let…
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6 beginner tips that will boost your newbie gains [2017 Update]

6 beginner tips that will boost your newbie gains [2017 Update]

Muscle Building
With average genetics a beginner can build as much as 20 pounds of pure muscles in the first year of lifting weights. But that requires a lot of knowledge (nutrition and training wise) which you probably lack if you are just starting out. Don’t worry, I was in your shoes when I started as well. If you need help with your training or dieting, subscribe to the blog, send me an email at chris@gainsthetics.com and introduce yourself and let me know what your goals are. I am happy to help. Now let’s get back to the article. In today’s post, we are talking about the most common mistakes that beginners make when they start working out. Looking back at my first year of training I messed up on a bunch of…
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Awesome tips to improve strength and get bigger muscles

Awesome tips to improve strength and get bigger muscles

Muscle Building
There is no doubt that there is a direct connection between muscle mass and strength. The stronger you get, the muscular you will become. Therefore there is only one way towards getting more muscular: to get stronger in the gym. And that is what we are talking about in today’s post. Making more gains is one of the 3 goals that I have for this year, so let’s get to it. Tweaking the 3 knobs Let’s keep things simple as always, and get this started. So, when you are in the gym doing on an exercise, any exercise for that matter, you are working with sets, repetitions and a certain weight. These are the 3 variables that you want your focus on when you are trying to grow bigger muscles: sets,…
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9 mistakes that keep you from building muscle

9 mistakes that keep you from building muscle

Muscle Building
Nobody’s perfect and that’s ok. Making mistakes it’s ok and it’s a part of the learning curve of anything you do in life whether it’s your job, your own business or fitness. But instead of learning from your own mistakes (which most people including myself usually do), why not learning from other people’s mistakes when they were in the exact same position you are now? In today’s post I am going to tell you about the mistakes that I made in the first year of my weight training so that you will not have to do them as well. You know I’m all about helping you out to making more gains so keep on reading my friend. Here it is. I hope I am not forgetting anything important. 1. Too…
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3 alternatives: lose weight without cardio

3 alternatives: lose weight without cardio

Exercise & Training, Weight Loss
For those of you who are struggling with cardio this one will come in handy. Cardio is great for keeping your overall body and circulatory system in good condition and is very effective if you want to get rid of the extra fat. That is the main reason why people do cardio – to lose weight. Cardio exercises such as incline walking, running or spinning keep your heart rate up for long periods of time which makes your body burn calories fast. When you are lifting weight your heart rate goes up while you are doing your set and then goes down while your rest then goes back again on the next set and down again. So in weight lifting you have these spikes in your heart rate while in…
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4 reasons why you can’t stick to your diet

4 reasons why you can’t stick to your diet

Diet & Nutrition
Today I want to touch on a topic that I guess its quite popular, not only in the fitness community, but for most of the people that give a dime about being healthy. So I wanted to talk about dieting and how to stick with it for longer periods of time. I think this is something that many people struggle with, including myself. You most probably don’t know that 2-3 months before the end of 2015 I decided to start taking my diet more seriously and start cutting down on my calories with the purpose of losing some more fat and getting lean before the Christmas Holidays. It all went great in the first month or so, I lost around 10 pounds, but eventually I went off track and just…
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Fitness goals for 2016 and Year 2015 in review

Fitness goals for 2016 and Year 2015 in review

Personal
Man I can’t believe 2016 is just around the corner and I can’t believe how fast 2015 flew away. With just a couple of days before the New Years Eve here I am setting my goals for the next year and looking back at the important going-ons of the past 12 months. Year 2015 in review The year 2015 was a year full of both happy and sad events in my personal life, a good year from a professional and fitness point of view. A lot of things were going on this year and a lot has been accomplished, but since this is a fitness blog, let’s look at it from this perspective. In January 2015 I had been in the gym for 3 months, so a newbie to lifting weights. Little…
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