How to Lose 10 Pounds in 30 Days

Posted on by Kente E. Bates

1. MAKE SURE YOU AREEQUESBFIT IN A CALORIC DEFICIT OF 500 CALORIES PER DAY

2. DO YOUR BEST TO EAT YOUR IDEAL BODY WEIGHT IN PROTEIN GRAMS I.E. 200LBS = 200 GRAMS

3. WORK OUT 4-5X A WEEK TO BURN AT LEAST 500 CALORIES PER SESSION

This is HFG LLC

Posted on by Kente E. Bates

https://youtube.com/watch?v=TUUfxSeuMMM&feature=share9

Meal Prepping for Beginners REPOST

Posted on by Kente E. Bates

Millions of people worldwide are fighting “the battle of the bulge”. In recent years, meal prepping has gained popularity- meals prepared, proportioned, tailored to the needs and tastes of the individual eating them.

The following article gives insight on how to properly meal prep.

https://www.healthline.com/nutrition/how-to-meal-prep?slot_pos=article_1&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=generalhealth&utm_content=2022-03-07&apid=27941126&rvid=9d3c24f8ae460c48510cedaac118c79f488f874343f3cbc88c940ec084072903

For First Time Lifters…

Posted on by Kente E. Bates

It’s a new year. For those people who are picking up lifting for the first time, whether it’s at a gym, a class or at home…

  • Study. In my opinion, the best way to get the results always starts with a good working knowledge of lifting, what it does to the body and mind and most importantly, what lifting can do for all other parts of your life as well.
  • Listen to your body. In the past, I’ve often listed this last (as in most important). For this year, I’m putting it second. Obviously we’re all different. Our individual bodies respond to lifting, fitness in a different way than anyone else. Again, be studious to listen to your body. Take notes if need be. Get all you can from it.
  • Enjoy yourself. In the past, I’ve approached this topic as a Drill Sergeant would- with the accompanying intensity, spit flying, etc. Not for 2021. This year I want all of you to enjoy lifting, to fall in love with it as I did. The gym saved my life. I think fondly of how I found myself in sweat, banging away in the gym. Those 4+ hour workouts had shown me what I was made of. It will be the same for you, of course to a varying degree.
  • Don’t discount the element of fun while learning how to lift, how to eat, etc.

In summation, let this be the beginning of something great. Don’t limit the changes just to the gym. Let it be a process you introduce for the rest of your life as well.

Knowledge, awareness and action. Three very important basics to have and to master.

THE BASICS ALWAYS WIN.

PROFILE: Cory Everson

Posted on by Kente E. Bates

NOTE: THIS ARTICLE WAS SUPPOSED TO HAVE BEEN DONE LAST MONTH FOR A WOMEN’S MONTH PROFILE. MY APOLOGIES.

In this article, we take a departure from our normal fare and profile a pioneer in Women’s Bodybuilding and fitness, Cory Everson.

Cory Everson was born in Racine, WI in January 1959. She is a six-time Ms. Olympia and a true pioneer for Women’s Bodybuilding and Fitness competitors. She was one of the first female bodybuilders (such as Rachel McLish) to have some sort of crossover appeal, appearing in several movies, television shows (cameo appearances and several scripted roles) and her own fitness show on ESPN, Cory Everson’s Gotta Sweat, ending in 1988.
She was inducted in the IFBB Hall of Fame in 1999. She was also inducted in the Muscle Beach Venice Hall of Fame in 2005. She was awarded a Lifetime Achievement Award at the 2007 Arnold Classic, the first woman to receive that award. In 2008, Everson was inducted in the National Fitness Hall of Fame.
After a notable track and field career at the University of Wisconsin, Everson broke into bodybuilding in 1980, winning her first bodybuilding contest. Her true breakthrough came in 1984 at the NPC Nationals winning both the overall and heavyweight titles. A few weeks later she beat the reigning Women’s champion, Rachel McLish, head-to-head.
In her competitive career that spanned the entirety of the 1980s, Everson won six straight Ms. Olympias. She never lost a Ms. Olympia contest head-to-head.

Below are a few videos and links for more on Everson and her body of work.

About Cory Everson


Corinna Cory Everson

The Basics: Supplements

Posted on by Kente E. Bates

In the never-ending quest for health and good looks, guys tend to take it to extremes (i.e. overloads of roids, exercise with no rest). I am going to give you the basics. Here are 6 essential supplements men need for optimal health (and fitness performance):

6) BCAAs: Branched-Chain Amino Acids. These aid in lean muscle, oftentimes assisting in fat loss and the elimination of muscle soreness. Researchers at the University of Birmingham in the UK recently discovered that study participants who supplemented with BCAAs before and after exercise had a significant reduction in muscle soreness. A Brazilian study took it a step further and revealed that BCAA supplementation resulted in glycogen-depleted participants experiencing a significant reduction in fatigue, as well as enhanced fat burning.

5) Creatine: This has long been used for building lean muscle mass. A recent Canadian eight-week study found that insulin-like growth factor-1 (IGF-I), which is known to produce anabolic effects in adults, was increased by more than 20% amongst creatine supplementing participants performing resistance-training exercises. Just be sure not to take excessive amounts as various side effects have been reported. SIDE NOTE:  Creatine is microprocessed now, as opposed to the late 1990s when it was popular with bodybuilders and strength athletes (it was grainy and bad-tasting).

4) Protein Bars and Powders: Ask any fitness professional about protein products, and they will all tell you that using protein supplements are crucial for essential nutrients. The key to this is simply the protein bars and shakes (RTDs-ready-to-drink shakes) will control blood sugar spikes, food cravings that will often torpedo a diet and replenish your body with essential fats and carbohydrates.

3) CLAs: Conjugated Linoleic Acids or CLAs for short, contains omega fatty acids. These “good fats” can aid in fat loss and the preservation of the hard-earned muscle you crave to keep. A study that was done by the University of Wisconsin revealed that the 71 participants lost fat (at an average between 6-8 lbs) consuming CLAs.

2) Glutamine: Glutamine has long been used for recovery and even warding off sickness due to training fatigue. Glutamine aids in the regulation of glycogen, enhancing muscle growth. Glutamine also combats inflammation, infection and fatigue.

1) Multivitamins: As I always say, LISTEN TO YOUR BODY. I guarantee you, if you could hear your body talk, it would tell you to take a multivitamin, as training takes a lot of vitamins and minerals out of you. Studies show that most who train hard are vitamin/nutrient deficient in some regard, especially those who are in a weight-management regimen. Starting your day with a multivitamin (there are tons of them out there that will suit your needs) is the way to go.