Lose Weight by Eating More Learn The Surprising Truth About Reverse Dieting

Lose Weight by Eating More Learn The Surprising Truth About Reverse Dieting

Lose Weight by Eating More Learn The Surprising Truth About Reverse Dieting

When you talk about eating more to lose weight, it seems to be an impossible thing. But the main idea of losing weight is the reduction of calories in our bodies. But some people prefer eating more so that they may gain a specific body physique.

Reverse dieting basically involves increasing calorie intake in a very small quantity. The purer fact is that an individual will attain their best body physique at a really slow rate. This is through an increase in calories intake with a steady loss of fats which eventually leads to loss of body weight. The more time you spend in eating should be utilized in a high intake of calories in a less quantitative and stable increment for metabolic repair.

When people hear of this term, they think that this kind of dieting will make them stay lean while eating a ton of food. Other think that hunger will past for them, hence, eating more food will be a good idea.

Competitors who are preparing for a stage follow ultra-restrictive diets. But after the completion, some struggle to maintain their ultra-fitness/lean physiques. As a result, the metabolism slows down and the body starts to burn fewer calories. Due to food being in abundance, when competitors stop dieting and embark on eating again there metabolism starts to burn calories at a slow rate. This is how our bodies are wired.

Reverse dieting hacks into the above problem to reduce chances of metabolic slow rate to individuals with a restrictive diet. A study shows that individuals with a long history in dieting are very poor in losing weight. It also proves that a good percentage of individuals nowadays gain weight as opposed to losing. For stable weight maintenance, there should be a slower transition out of restrictive dieting to maintenance mode.

How Does Reverse Dieting Work?


It primarily implies a slow addition of calories at the end of a diet while maintaining your physique without any fat increment. It’s just a slow increase of calories intake up to a certain normal maintenance level, while the protein intake is kept relatively constant. Hence fat loss is maintained as you get satisfied with calories intake per day.

Instant calories drop may lead to loss of testosterone in men while in women it may lead to loss of menstruation as per the study. Some dieters are troubled when trying to bring calories back to normal after a long period of slow intake. Try to add small and stable extra calories on the normal daily intake for a positive result. Hence at the end of everything an increase of about 20-40 percent should realize depending on how you want it to be. People should learn how they can achieve their calories level and at the same time maintain it.

Who is Fit for Reverse Dieting?

Individuals who wish to restore their metabolism rate back to normal after a long restricted low-calorie diet should get more benefit from this article. It’s also useful for those who are seeking to lose their weight with minimum engagement into physical activities like the gym. Those who prefer eating well and enjoy working out and at the same time maintain their flexibility should have the same advantage.

People with yo-yo dieting history are able to apply reverse dieting in order to fix their wonky metabolism. One can wish to increase the metabolic rate while eating a large volume of foods to maintain leanness. As a result, people get comfortable with what they eat and at the same time focusing on a better health regime.

It’s also fit for any individual who is involved in high training and has a feeling of fatigue and low energy during day time.

If you hate your diet and you have an all-time low motive then you are on the right track of achieving a long term solution for your health dreams.


Prevention of Yo-Yo dieting

A perfect calories increase plan is better adherence as compared to a sharp calories increase adjustments. Better nutrition adherence is also realized. 

You Cannot Overshoot Maintenance

After a deficit, shooting back to maintenance seems to be a popular strategy. This seems to be working but in a real sense isn’t a better way of doing it. The major problem here is to use a graph to estimate maintenance whereby it doesn’t make any sense. Hence you will find yourself overestimating which may be dangerous to your health.

Estimation is highly discouraged. In fact, assessing hunger and progress will enable us to avoid overshoot maintenance. 

Increases Your Metabolic Rate


Slow calories increase allows us to stay lean at the same time eating more food. Some metabolic parts are believed to change as we consume more food. For instance, spontaneous movements that increase calories surplus which makes us consume more food without gaining expected body fat amounts.

High Potential of Losing More Fat

You will lose more fat when you continue practicing reverse dieting. 


It’s a very slow process. This means that if your calories intake were cut back many weeks ago, maintenance to a required level may be a difficult task. This will theoretically mean that your diet will be prolonged when still in calories deficit. This can lead you to a miserable situation if you haven’t adapted to the situation.

It also requires rigorous tracking. Taking into account of every single calorie you take may be a tiresome job.

Your food cravings problems will not be well solved. If you previously had serious diet restrictions, then it will be harder for you to consume much of these calories. And for it to make an impact on you, you have to consume more calories.


In general, reverse dieting is the best schemer to adopt when it comes to fat gain prevention. Some level of patience should be observed when dealing with this kind of dieting. It has the ability to repair metabolisms which have been damaged as a result of chronic dieting.

8 Ways On How to Convince Your Body that It Needs Less Food

8 Ways On How to Convince Your Body that It Needs Less Food

If you want to lengthen your life, you have to shorten your meals.

The fastest way to kill yourself is by eating more.

Continuously eating much food exhausts your digestive system by giving it no rest and keeping the other organs of your body working.

Akin to machines, these organs also have their lifespan.

By wear and tear, they also deteriorate through time.

Therefore, consider these 8 ways on how to convince your body that it needs less food.

1. Start with your mind.

Everything is a matter of mindset.

This includes your eating habits.

Your body can always adjust to whatever you give it.

All you need is to convince your mind that you can do it.

Mind over matter.

This still works.

If you want to really taper down on the amount of food intake, you should speak with your mind, reason out with it and set it to do according to what you want to be done.

Possessing control over your mind makes it easier for you to attain your goal faster.

Make yourself believe that what you are doing is for the good of your body and nothing else.

2. Eat less, taste more.


Eat less food and taste more.

This is what Zen Wellness believes as zen eating.

One thing that you battle with when you are eating is greed.

How so?

This is because when you see the food you love on the table, your mind tends to condition itself to have more of that food.

More food makes you eat fast.

However, what you are satisfying when you eat is not really the mind, but the physiologic need of the body to sustain itself.

So when you eat, don’t put too much of everything on your plate.

Get less of what you want to try and savor it.

Let the flavor play and linger in your mouth.

3. Eat only when you are hungry.

Listen to your body.

Don’t just blindly follow that 3-meals-a-day tradition.

Your body is in the best state to determine when it needs food or not.

You see, that 3-meals-a-day tradition is another mind conditioning thing.

Therefore, you tend to eat even when you’re not hungry.

Hunger, in its real sense, is the body’s cry for more nutrients as its supply is not sufficient to sustain the physical activities anymore.

Don’t eat when your body does not need it yet.

Listen carefully and supply only when it is needed.

This way, you are answering based on your bodily needs, not based on what traditional eating habits dictate.

4. It’s a matter of hydration.


Do you know what the body does when cells need energy?

Don’t answer immediately and say, “It signals the brain to feel hungry.”

Well, that’s not what really happens, when your cells need energy, it uses up the energy stored in the excess fats of your body; thus, you can really last a day without food.

So when you think you are hungry shortly after eating, don’t grab a doughnut immediately.

That’s probably your hypothalamus telling you that you need to hydrate.

Therefore, drink water instead.

You will be surprised when your “hunger” feeling is satisfied.

So before you grab a bite, drink first.

You’ll be surprised because it does wonders.

5. Chew your food properly.

Have you ever heard about the Chewing Diet?

This was introduced by Horace Fletcher as a diet method by chewing food 32-80 times then spitting out the residue.

Myth or not, this could work.

However, you don’t need to spit out what’s left after chewing.

Chewing your food properly facilitates easier and faster digestion which enhances faster and easier absorption of nutrients by the body.

When this happens, the body signals the brain that what it needs is already given, leading the brain to feel satisfied.

Plus, chewing your food 32-80 times makes you eat slowly.

It can make you eat less as well.

6. Reason with your cravings.

Cravings are temporary.

Satisfying them also has temporary results especially if your cravings are for sweet snacks like chocolates and ice cream.

According to Eat Right Now, cravings are associated with food addiction which is a brain issue.

Every time you eat something sweet or salty, “feel good” chemicals are released by the brain.

Thus, you tend to long for it again.

Remember, the primary purpose of eating is not to satisfy the brain but to supply for the physiologic needs of the body.

So before you give in to your cravings, reason out first.

Is it really going to give your body what it needs?

7. Do what’s best for your body.

Eating is a health issue, not an addiction or feel good issue.

Therefore, eat what you need, not what you want.

Give in to hunger if your body really needs it to sustain itself, not just to satisfy temporary cravings that could cause you to store extra fats.

Listen carefully to what your body is telling you and respond accurately.

Your body has a built-in system of functioning.

Hunger, thirst, and others are just signals that some nutrients are needed inside that should be supplied by food or water.

Always choose to respond right when it comes to your health.

8. Choose to live a healthy lifestyle.


There are some absolutes in health that you just cannot break like eating nutritious food, brushing your teeth, exercising regularly and having enough sleep.

In short, you should always choose to live a healthy lifestyle if you want to live long.

Besides, you lose everything when you lose your health.

You endanger your life when you compromise on the basics of a healthy lifestyle.

It’s true that healthy foods are not that delicious as compared to your favorite sweets, but that’s what your body needs.

The good thing is that you eat lesser when you eat healthy “not delicious” food.


Your body does not survive only with food.

It only responds to how you condition it.

Condition it to eat less and you’ll survive with it.

You just need to convince your brain that you need less food than what you actually partake.

Besides, eating less is saving your life as you do not tire out your organs in digesting what you put inside.

So before eating today, talk to your mind.

You’ve got a conditioning to make.

10 Ways How Just Smelling Food Can Make You Gain Weight

10 Ways How Just Smelling Food Can Make You Gain Weight

Did you know that even a whiff of freshly baked cookies might be responsible for your weight?

Or even though, you didn’t touch those Cinnamon Buns at work, just smelling them nullified your effort at the gym today.

Yes, you read it right, smelling food can make you gain weight.

It might sound absurd to you at first, but in a recent study published by Cell Metabolism, researchers of UC-Berkeley have claimed that the sense of smell impacts our metabolism and results in obesity. 

Our weight largely depends on two factors – our food intake and energy expenditure.

Maintaining a balance between them is no easy task, and our brain is at the center giving directions to organs as well as neuronal inputs.

We are designed to respond to these inputs for survival and healthy living.

The study which was conducted on mice revealed how the olfactory sense is related to metabolism.

These inputs play a crucial role in determining what to store and what to expand.

Researchers observed that mice with an enhanced sense of smell gained more weight than the control group on the same diet.

Here are the 10 ways in which smelling food can cause you to gain weight:

1. Impact on metabolism:

We all usually have a skinny friend who doesn’t get fat, no matter what they eat.

With this new revelation on the role of smell in determining the metabolic rate, we might have a partial answer.

Energy released by our body depends on olfactory inputs as well.

You might be craving for carbs if you are on a controlled diet, therefore heightening your sense of smell.

Slow metabolism is a result of the brain deciding to store fat rather than burn it off.

2. Urge to eat more:


Cookies, fresh bread, fried chicken, apple pie, popcorn, and steak, there is one thing in common to these mouth-watering dishes.

These food items smell fantastic!

It becomes difficult to stop ourselves from taking a bite.

The bite then becomes two, and before you know it you have gorged in on four pieces of fried chicken!

Yes, smelling these food items is what caused you to eat more than you wanted to.

It is what makes them so tempting, a dual assault on your taste buds and sense of smell.

3. Crave for calories:

Despite the effort to achieve that fitness goal we have been chasing after since long, we often go weak in our knees.

The concept of a cheat day is quite popular, and we decide it is okay to have a good meal once in a while.

This craving for calorie-loaded food is partially decided by our olfactory senses.

You might have noticed that nothing on your diet plan smells great.

When we go days without pleasing our sense of smell, it demands attention.

It sends stimuli to our brains to get what it needs.

Thus, forcing us to add food that smells great to our diet.

4. Skip on water:


We are primarily made up of water, an adult’s 50-65% body weight is water.

Yet, we need a mobile application to remind us to drink water.

Have you ever wondered why it is so difficult to keep up with your daily intake goal?

What if water was not odorless?

We tend to pay more attention to items for which we get positive input from multiple senses.

Water gets no support from olfactory or taste receptors.

Water suppresses our appetite.

If you are trying to lose weight, have it in plenty.

You can also avoid liquid calories by drinking more water.

However, in this case, it’s the lack of smell that is impacting your weight.

5. Suppress brown fat burning:

Not all body fat is the same.

White fat is the primary fat of our body and it surrounds the internal organs, whereas, brown fat is present as several small fat droplets and is concentrated in some regions.

White fat acts as an energy reserve, while brown fat burns easily.

We need exercise to convert white fat to brown, and mind you, it is not an easy task.

When we smell good food, our olfactory input to the brain conveys a message that you are comfortable.

We believe it, and we relax.

The nerve system that governs the flight-or-fight stimuli goes into slumber, and with it the brown-fat burning program as well.

6. Tempt for favorite food:

According to research published by the Oxford Academic, obese individuals have higher preference and sensitivity to the odor of chocolate.

Energy-dense food attracts these individuals.

We can safely say, that it is the taste and smell appeal of a food item that brings it to our list of favorites.

It brings along an uncontrollable desire to consume the food.

The aroma of coffee is a classic example, and a coffee connoisseur sometimes operates solely on this sense.

7. Imagine food smells:

A lot of us associate the pleasure of food to its smell.

We might not be able to get that great aroma everywhere, but we sure do remember how it made us feel.

Body Mass Index (BMI) is correlated to how well you can imagine food smell, revealed research at the Yale School of Medicine.

Imagining food and food smell triggers craving in human beings; these cravings encourage food consumption.

In conclusion, it’s not just smelling food that impacts the weight, but also the thought of it.

8. Resist nutritious food:


We dread having broccoli as kids, and we desire peanut-butter sandwiches.

We are often asked to gulp that glass of milk while covering the nose.

An interesting observation is that no food in our diet plan prompts us to sniff it once.

Smelling food that tastes good, in turn, makes us resistant to nutritious food that lack the odor appeal.

Over time, our intake of nuts, grains and green vegetables is expected to fall.

9. Stress and food:

Each one of us gets stressed once in a while.

We might be religiously following the diet, but stress can prompt us to skip the regime.

Imagine you are just out of a stressful meeting, and you enter the cafeteria.

With the aroma of pizza wafting through the air, we are most likely to give ourselves a break and go for that calorie-loaded slice in this scenario.

The mere knowledge of this possibility is bound to make you think twice next time you find yourself in this situation.

10. Motivation:

Undoubtedly motivation to workout is scarce to find.

Every time you push yourself at the gym, you wish for immediate results.

While all good things require patience, it becomes difficult to find the right motivation or rather sustainable motivation.

Smelling food tampers with this motivation and can be an enemy to your waistline.


There is still a long way to go in determining the scientific implication of this finding in the human world.

Can we imagine a world where some people will have their olfactory senses suppressed to help them deal with obesity?

Or where those who are underweight can benefit from a heightened sense of smell?

Further research in this field could be ground-breaking.

It will impact the way we perceive food and provide an answer to why the same fitness regime works for a few.

Meanwhile, you may ponder on the question – to smell or not to smell?

10 Popular Weight Loss Pills and Supplements Reviewed

10 Popular Weight Loss Pills and Supplements Reviewed

10 Popular Weight Loss Pills and Supplements Reviewed

We all want to shed pounds so as to achieve the figure which we have always dreamt of. There are lots of weight reduction drugs on the market at present, but most of them come with unwanted side effects. However, you will nevertheless find some authentic weight loss pills and supplements out there which will deliver the goods for you without causing any apparent side effects.

These supplements do not consist of any chemical ingredients that can be detrimental to your health. In the following paragraphs, we will talk about the top 10 popular weight loss pills/supplements reviewed worldwide.

1. Garcinia Cambogia Ultra Slim

This particular Garcinia Cambogia extract has become immensely popular these days. In fact, the manufacturer is finding it tough to cope with the demand of this weight loss pill. It is an effectual 100% natural weight reduction pill which derives effectiveness from as many as 12 organic fat burning components which have been verified to provide outstanding fat loss effects.

This pill consists of thermogenic boosters, fat metabolizers, a fad binder, stimulants, not to mention an appetite reducer as well. It is the multi-approach formula of the pill which provides Garcinia Cambogia with an edge over the majority of the similar diet medications on the market at present.

i. Suppresses hunger.
ii. Controls cravings.
iii. Prevents emotional overeating.
iv. Minimizes fat production.

i. If overused, can lead to serious health conditions.

2. Caffeine


We all love this ingredient and it is, in fact, the most-used psychoactive drug on the planet right now. Numerous individuals ingest it on a regular basis. In excess of 90% of the adult population in the US makes use of caffeine regularly.

These are usually derived from tea leaves, coffee beans, kola nuts, yerba mate, and yoco. It takes approximately 45 minutes for our system to absorb caffeine after consumption. Apart from enhancing our cellular activities, caffeine likewise helps us to get rid of exhaustion as well as lack of concentration.

Caffeine helps to stimulate our central nervous system. It also enhances the levels of adrenaline in our bloodstream thus helping to mobilize fat as fatty acids from the tissues. This ingredient also helps to enhance your workout performance, thus enabling your body to burn off more fat and calories.

i. Helps to promote metabolism and enhance the fat burning process.
ii. Makes you more alert and focused.
iii. Helps to keep you awake.

i. If used for a longer time, it can bring about adverse effects.

3. Cellucor Super HD

Cellucor happens to be an in-demand brand in the sports and fitness industry at present. This weight reduction fat burner mentioned here is an astounding product from the company and consists of ingredients that help to promote quick weight loss. The most notable ingredient present in its formula happens to be SlimPro which makes this product stay ahead of the competition.

i. Helps to enhance the fat reduction process.
ii. Comparatively inexpensive.
iii. Aids in promoting metabolism.
iv. Consists of certain nootropics.

i. Does not contain many of the most effective fat reducing ingredients.
ii. It is not possible to consume larger doses because of the high amounts of caffeine.

4. Hydroxycut

This particular fat loss supplement has been on the market for more than 10 years and is amongst the most used weight reduction supplements on the planet. You’ll come across several different types of this supplement out there, and the most typical one is known as “Hydroxycut”. This supplement consists of a number of ingredients which are known to aid in weight reduction including caffeine as well as several other plant extracts.

i. Causes a significant weight loss within only a few months.
ii. Lots of positive reviews from the customers.
iii. Simple to use.
iv. Comparatively inexpensive.
v. You’ll come across stimulant free options as well.

i. Several side effects have been reported.

5. Orlistat (Alli)

This one happens to be a pharmaceutical medication which you will find over-the-counter under the name of Alli. This weight reduction pill is going to work by preventing the breakdown of excess fat in the gut thus averting the consumption of an increasing number of calories from fat in the long run. According to a particular study, it was found that Orlistat was responsible for boosting weight reduction by as many as 6 pounds within only two months.

i. Available over-the-counter.
ii. FDA approved.
iii. Simple to use.
iv. Blocks the absorption of fat and thus helps to reduce the calories consumed.
v. Clinically verified.

i. Might lead to unwanted side effects.
ii. Weight reduction can be a bit slow.

6. JetFuel Original

This astounding fat loss supplement from Gat happens to be a top-notch fat loss process formula which has been created for providing energy for an extended period, optimizing concentration as well as fat burning, and also enhancing stamina. Every serving consists of capsules which are infused with MCT-oil that can enhance metabolism as well as the fat burning process for optimum effects. The JetFuel Original weight loss supplement will enable you to get enhanced stamina for working out plus develop lean muscle mass.

i. Improves the metabolic process as well as fat burning.
ii. Provides capsules which are infused in MCT-oil.
iii. Enhances stamina for performing workouts.

i. According to some users, they did not get the desired results after using this supplement.

7. Androshred

This supplement from XPI formula happens to be an advanced fat burning solution which has been designed particularly for the males out there. The ingredients have been created for supporting healthy testosterone levels and they have also been verified clinically. This weight loss supplement enhances fat reduction while boosting energy and vigor at the same time.

i. Ingredients have been tested clinically.
ii. Intended exclusively for the males.
iii. Enhances vitality and vigor.

i. Can lead to unpleasant side effects in the long run.

8. Slimvox

Slimvox is our next fat loss pill in this comprehensive list of weight reduction supplements and it is created particularly for the women. It comes with nutritional synergistic compounds which makes use of an innovative formula to induce weight reduction.

Each and every serving provides Green Coffee Beans Extract, Ginger, Raspberry Keynes as well as Irvingia Gabonensis for simple and fast results. The compounds have the ability to differentiate female physiology and help to burn fat at the fitness center. It consists of caffeine which helps to suppress appetite and minimize blood sugar levels as well.

i. Stimulates the suppression of appetite.
ii. Helps to burn fat while working out at the fitness center.
iii. Consists of nutrients synergistic compounds.

i. Some users have complained that this product does not provide the desired results even after using it for a long time.

9. Apidren

This happens to be a clinically verified powerful formula manufactured by Nuteipharm. It is an organic and safe weight reduction pill that makes use of ingredients like Sphaeranthus Indicius and Garcinia Mangostana which consist of powerful weight reducing abilities. On top of this, Apidren can boast of having numerous positive reviews from users across the globe.

i. Contains Cardislim which happens to be a patented blend of Sphaeranthus Indicus as well as Garcinia Mangostana.
ii. Helps to manage weight and enhance heart health as well.
iii. Comes with powerful weight reducing effects.

i. Somewhat pricier than the other similar products on the market.

10. Roxy BPI Sports

This one is an extremely simple and active 7-ingredient formula which consists of popular ingredients for weight reduction like caffeine, ginger, and Yohimbe which help to stimulate the central nervous system for effectual weight reduction. The pill has been encapsulated in a specially made and seasoned softgel liquid system while every single dose provides you with enhanced absorption as well as bioavailability for better outcomes.

i. Consists of ginger, caffeine, and Yohimbe.
ii. Makes use of an innovative 7-ingredient formula.
iii. Provides better absorption and bioavailability capabilities.

i. No cons as such.


After going through the top 10 popular weight loss pills/supplements reviewed across the globe, it should not be difficult for you to accomplish your weight loss objectives successfully. It is definitely worthwhile to invest your money in these weight loss supplements and pills given that they will enhance your fat burning process significantly. However, there are likewise other supplements available on the market that you might also consider as well. Use your own discretion to find out which one is working for you.

30-Minute Fat-Burning Workouts

30-Minute Fat-Burning Workouts

Don’t let a tight schedule stand between you and your body fitness goals.

We don’t really have the whole day to hit the gym.

In fact, some people are so busy that they can only afford like an hour or less for working out.

Even if you had all the time, you don’t really need to hit the gym for the whole day.

An hour or less should be enough to burn that fat you want to cut off.

Finding the right work out to do should, therefore, be taken care of.

Here are a few 30-minute fat-burning workouts that will fit your busy schedule.

1. The barbell deadlift

You can do this in 10 sets each having 10 reps.

No rest should be taken between the reps.

This is a simple but worth it workout.

With your hands shoulder width apart, grab a barbell in a squatting position.

Keep the chest up and pull your shoulders towards the back and look straight to the wall ahead of you.

Lift up the bar and remember to keep your breathing relaxed.

What you should be focusing on in this workout is taking the weight down back to your feet and keeping the bar as close to your trunk as possible.

Lift the weight to your thigh level, hold your breath, pause and then return it slowly to the start position at your feet.

Be careful not to crush your feet with the barbell.

By the time the 30 minutes elapse, you will have burned more than enough calories.

2. Kettlebell swings


A crazy 30-minute fat-burning workout.

10 sets with 10 reps without rest will do.

Choose a kettlebell, around 16 to 32 kg and place it right ahead of you on the floor.

Stand next to it with your feet slightly spread apart (shoulder width).

Slowly bend your knees and grab the kettlebell tightly between both hands.

Keeping your back flat, pull the weight slowly between your legs to create a swing.

Be very careful with the kettlebell, it can be very detrimental if it hits your knees.

Push the hips forward and with zeal, pull the weight upwards to around shoulder height with your arms straight ahead of your trunk.

Return the weight to the start and repeat the swing.

I bet you can already feel the sweat dripping. 

3. Burpee workouts


Just like the kettlebell swings and the barbell deadlift, this workout is done in 10 sets with 10 reps each, making it a total of 100 reps.

There is no rest between the reps.

From an initial standing position, slowly squat down until your thighs get the right to the floor.

Kick your feet back to the best of your ability keeping both your arms extended.

Immediately when your limbs land, jump them back towards the hands and then make a leap into the air.

Immediately when you land, assume a squatting position and repeat this for the given sets and reps.

It may sound simple because no weights are involved, but trust me it may even work better than lifting weights.

4. Press-ups (diamond)

Press-ups aren’t just press-ups.

If you do the normal press-ups, you might spend the whole day in the gym without even feeling your biceps stretch an inch.

Diamond press-ups are the ultimate press-ups.

10 sets with 10 reps can be done very well in about 30 minutes.

It’s as easy as 1,2,3 because all you have do is to get to a normal press-up position.

In this case, bring your arms together and shape your thumbs and index fingers into a diamond shape.

With your back straight and parallel to the floor, slowly lower your body till your chest is about an inch above the floor.

Push your chest back towards the top and repeat the reps to the end.

You can take 1-minute breaks between the sets and during those breaks, you can choose to do some repo skips.

This will be better for you.

5. Bent over barbell rows

For a maximum of 30 minutes, 10 sets with 10 reps each would be enough.

For this workout, there is a break between the sets.

However, this break should not be more than 90 seconds.

The barbell is grabbed tightly with your legs slightly apart.

Keep your legs a little bent, your back straight, and the upper body very straight as well.

In short, your upper body should appear to be forming perpendicular with the floor.

Lift the weight slowly upwards close to your chest, pause, hold your breath and then slowly lower it back to the initial position.

Take advantage of the breaks to catch some breath.

Make sure you don’t bend your back for this might lead to permanent injuries.

6. Single leg deadlift rows

This is a workout that is more recommended for women who are beginners in working out.

It’s done in 10 reps that are done for either side.

Grab a dumbbell, or even a kettlebell with your left hand and shift the weight into the right leg.

Bend your knee slightly and perform a slight hinge towards the front at your hips and allow the left foot to raise up straight, anterior to the hip.

Lower your trunk until it gets to a parallel position with the floor.

Do this until you feel your right hamstring stretch a bit.

Bend your left elbow towards the ceiling and bring the kettlebell close to the chest.

In the meantime, keep your belly drawn inwards towards your spine.

Extend the left arm back to a straight position and as you return to a standing position, keep your glutes engaged.

With that, you’ll be done with the first rep.

Repeat the same for 10 reps on both sides.


The goal of working out isn’t just really to burn fat.

We also work out to keep fit and achieve flexibility.

The above 30-minute fat-burning workouts can also be helpful if at all you want to gain a flexible body.

You should however be very careful not to injure yourself during working out.

If you chose to go to a gym, make a good choice and make sure the instructor is quite resourceful.

Top 10 Iced Coffee Protein Shake Recipes for Weight Loss

Top 10 Iced Coffee Protein Shake Recipes for Weight Loss

Top 10 Iced Coffee Protein Shake Recipes for Weight Loss

These recipes for weight loss contain almost all antioxidants plus other nutrients that will activate your ability to lose weight and burn fat. Studies prove that caffeine aids the body to burn fat. It also shows that the same caffeine speeds up the metabolic rate.

If your rate of burning calories is higher, then your chances of losing weight are higher too. The normal cup of coffee you take every morning has a great impact on your body health. But this healthy effect is reduced with the increase in flavor (artificial flavors, sugar, and cream) in your cup of coffee and as a result, you are endangering your own body.

The best way of enjoying your coffee is by adding proteins. Proteins will increase your level of satisfaction while the caffeine in the coffee will, on the other hand, deliver weight-loss benefits.

Coffee plays an important role in our body hormones. It increases adrenaline secretion in the body. As a result, the level of adrenaline in the bloodstream is increased. This adrenaline triggers the fat tissues hence releasing fat. The fat is then used in energy generation in our bodies. As per the research, body temperature rises as you take coffee. This positively increases the body metabolic rate. And as a result, gaining a healthy body is confident assurance.

What to consider when preparing a protein shake

For a perfect taste, you may consider adding the following ingredients in your protein shake. Start with a liquid coffee, add non-dairy milk for a creamy taste and your favorite protein powder that provides extra nutrients and it will also keep you full for longer. The protein should be shaken well for super sweetness. Add some green packs for fiber and calcium such as kale and spinach. Raw cacao is perfect too to add as it will give you a mocha flavor.

Consider adding cinnamon for a smoothie taste and it also helps in weight loss. As per the study, consumption of cinnamon regulates blood sugar level for less fat storage. In ddition of adding coconut oil is a rich source of fat, hence, will help you feel full. This oil will increase your energy level and boost your metabolic rate and immune system too.

The top 10 Iced Coffee Protein Shake Recipes for Weight Loss

1. Banana Iced coffee protein

It is suitable for your daily exercise and craving carbs. It is best for breakfast for burning off during day time. For extra creaminess, you can add unsweetened almond milk for this type of shake. It’s high in protein and low in calories.


• 2 cups of Ice

• 1 cup of unsweetened Almond Milk

• 1 cup of cold brewed coffee

• 1 frozen banana which is chopped

• 1 scoop Protein powder


In a blender, mix all the ingredients and blend them till they are smooth (steadily add Ice till you get your best like). You can add plain greek yogurt to make it feel richer. You may also use peanut butter in place of greek yogurt.

2. Vanilla-Latte Protein Smoothie


It brings in vanilla. It’s rich in protein due to protein powder and greek yogurt. The coffee will keep you going from morning till afternoon. Protein will make you feel full and hours of satisfaction. 


• 1 cup of vanilla almond milk (unsweetened)

• 1 scoop of vanilla protein powder

• 1 cup of frozen banana

• A teaspoon of espresso powder/instant coffee powder

• A ¼ cup of coffee flavored yogurt 

• ¼ teaspoon of pure vanilla extract

• A cup of crushed ice

• Sweetener/honey/sugar for the test (personal preference)


Put all the ingredients in your blender. Process it till get smooth. It’s now ready to serve. 

3. Chocolate-Peanut Butter Coffee Smoothie

It replaces protein powder with peanut butter. The taste is more of a milkshake than that of a smoothie. It delivers healthy benefits to the body in general. It is recommended to use this peanut-butter coffee smoothie as it has lesser calories as compared to the regular peanut butter.


• A cup of double-strength cooled coffee

• A cup of low-fat milk

• 1 tablespoon of peanut butter 

• Ice cubs 2 cups

• 1 tablespoon of unsweetened cocoa powder


Take your blender and put the entire ingredients in. Blend them until there are no large pieces of Ice chucks. You can decide to serve it with peanut butter which is somehow warm to increase protein level. Milk can be substituted with any non-dairy milk of your choice.

4. Salted Caramel Plus Coffee Protein Shake


• A cup of cold brewed coffee

• A ¼ cup of almond milk

• 1 cup of crushed ice

• 1/8 teaspoon of salt

• ¼ teaspoon of chocolate/vanilla protein powder


Add all of your ingredients to the blender and blend it till it reaches your desired level. The shake is ideal for your weight loss.

5. Pumpkin Pie Plus Coffee Protein Shake


• A cup of frozen coffee

• 2 tablespoon of canned pumpkin

• A cup of coconut milk

•1 teaspoon of vanilla extract

• 2 tablespoons of fat-free whip cream

• ¼ teaspoon of pumpkin spice


Place all of your ingredients in a blender and blend it to obtain a smooth mixture. Put it in a glass and sprinkle some cinnamon to get extra flavor. 

6. Mocha Protein Shake


• 1 frozen banana

• 1 cup of fresh spinach

• 1 cup of strong coffee

• A ¼ cup of milk

• 1 cup of crushed ice

• 2 tablespoons of unsweetened cocoa powder


You must make sure that coffee and banana is chilled. Place your ingredients in a blender and blend until smooth. It’s a quick and healthy smoothie for breakfast.

7. Oats Plus Coffee Protein Shake



• A cup of almond milk

• A cup of oats

• 8 cups of cooled black coffee

• 2 tablespoon of peanut butter

• 2 tablespoons of nonfat yogurt

• 1 cup of crushed ice


Put all of your ingredients in the blender and blend it to a smoothie level. You can decide to add a teaspoon of vanilla for flavor

8. Paleo-Vanilla Bean-Latte Protein Shake


• 1 cup of strong coffee

• ¼ teaspoon of fresh vanilla beans

• A ¼ cup of coconut milk

• 1 teaspoon of maple syrup

• 1 cup of ice cubes

• 1 scoop of protein powder


Add all of your ingredients to a blender and blend it till it reaches your desired consistency. You may add yogurt /low-fat milk into your mixture.

9. Vegan-Coconut Coffee Protein Shake

• 1 can of coconut milk

• A cup of crushed banana

• 1 banana (frozen)

• 1 teaspoon instant coffee powder

• Unsweetened coconut flake


Put your coconut milk in your fridge overnight. Scoop solid part formed from the top. Beat the cream creamy for 5 minutes. Blend your ingredients in a blender until smooth. Pour it into a glass. 

10. Caramel-Macchiato Protein Shake


• 1 cup of low-fat milk

• 1 cup of coffee ice cubes

• 2 dates


Place all your ingredients in a blender and blend it until it is smooth. The result is the content of low-calorie protein fit for your health.


These top 10 recipes will be of great benefit when it comes to weight loss for men and women. Having a sweeter taste in your coffee isn’t enough. What is important is the content inside your coffee cup. Avoid sugary coffee as it’s a danger to your health. Lower your calorie intake by considering the above recipe.