Life-changing habits that will transform your body

Fit woman in exercise class
Fit woman in exercise class
Photo by Andrea Piacquadio from Pexels

Obesity is on the rise, and sedentary lifestyles are becoming more common. Weight loss is not complicated. You just need to adopt the right habits to help you shift the pounds. If you’re looking for something to help you get rid of 20kg in two weeks, you’re in the wrong place. However, if you want sustainable and realistic strategies, then keep reading. Here are the nine simple rules to lose weight efficiently.

1. Eat Twice Your Bodyweight In Protein

Research states protein is super effective for weight loss and better body composition.

Eating over twice your body weight in kg can lead to increased fat burn and…


You don't need to spend a fortune on equipment

Photo by Nigel Msipa on Unsplash

What exercises can help you build muscle at home?

For those who live in Europe or the UK, another lockdown has forced all gyms to close. So we have no choice but to try and make some gains with home workouts.

The majority of us do not have access to a large variety of equipment. But it is still possible to see progress by doing the right exercises to grow your muscles.

Here are the only four exercises you need to build muscle at home.


Being fit comes at a price…

Photo by Anastase Maragos on Unsplash

What separates the average person from someone fit? Both may go to the gym and lift weights. Or go for intense runs that end with being drenched in sweat. But fit people are always in shape and at the peak of their health.

To become fit, you need to avoid things that drag you down. Many things can distract you from being healthy. It takes a strong mindset and consistency to maintain a high level of fitness. So it is no surprise most people struggle to be fit.

Here are four things amazingly fit people never do.


A lack of progress is the least of your worries

Muscular man flexing his muscles in the mirror
Muscular man flexing his muscles in the mirror
Photo by Julia Larson from Pexels

Have you ever experienced sudden muscle mass loss?

It is a confusing situation, especially when you think you’re doing all the right things.

However, there are subtle factors that are very damaging. If you want to find out what might be causing you to lose your gains and how to stop it from happening, keep reading.

Here are four lifestyle factors you need to avoid.

On the other hand, if you’re a complete beginner, check out my article on nine simple rules to build muscle efficiently.

What Causes Muscle Mass Loss?

1. Severe Calorie Deficit

It’s difficult to know how many calories you are eating daily. Unless you track…


Build muscle and learn how to perform key exercises

Fit woman training with resistance bands
Fit woman training with resistance bands
Photo by Oleg Magni from Pexels

What is an example of a beginner resistance bands workout to build muscle?

In 2018 resistance bands had a market value of 712.8 dollars. We can only assume that since then, it has grown exponentially. This coincides with the emergence of the pandemic where home workouts became the norm.

Regardless, resistance bands are versatile and can yield amazing results. Stick around if you want to learn about a workout that is the perfect first step to begin your fitness journey.

If you want more information on resistance bands, check out my article on the benefits of resistance bands compared to…


Resistance training is not just about building muscle

Man doing a bicep curl in front of the mirror
Man doing a bicep curl in front of the mirror
Photo by Julia Larson from Pexels

How can you lose weight by lifting weights? There is still a common perception that cardio is most important. That you need to spend hours running on the treadmill or walking around the park. These can be useful, yet resistance training is just as effective. If you’re currently struggling to shift the pounds, working out with some dumbells might just be the missing piece of the puzzle.

Make The Most Out Of Compound Exercises

Squats, deadlifts, and military press are all compound movements. On the surface of things, it’s not easy to identify how these provoke fat loss. …


A guide to making as many gains as possible

Man sitting down and curling dumbbell
Man sitting down and curling dumbbell
Photo by Andres Ayrton from Pexels

What are the essentials to build muscle efficiently? There are two main elements to consider — training and diet. Here are nine rules you must follow to make gains.

1. Train Harder Than Last Time

Your muscles only grow when forced to adapt to a new stimulus. This means you need to find ways to make your training more challenging. Here are a few things you should consider:

  • Resistance
  • Volume
  • Muscle-building techniques

Resistance relates to how much weight you lift. By increasing the load over time you will force your muscles to get stronger and grow. …


Get the most out of every session to burn fat and improve body composition

Woman doing a home workout
Woman doing a home workout
Photo by Tim Samuel from Pexels

HIIT is one of the most effective forms of exercise to burn fat. Unfortunately, some aspects can ruin your chances of making progress. Here are seven things to avoid during a HIIT home workout.

An Example Of A HIIT Home Workout

The easiest way to do a HIIT workout is to pick different activities to repeat in a circuit. Then choose how many rounds you do and the work to rest ratio. A standard interval is 30 seconds on and 30 seconds off.

Here are ten exercises that each targets a different aspect of fitness:

1. Squats

2. Push-ups

3. Jumping Jacks

4. Shoulder taps

5. Reverse…


Decrease the risk of injury and build more muscle

Man about to lift a barbell off the floor
Man about to lift a barbell off the floor
Photo by Victor Freitas from Pexels

Lower back pain is one of the most common health-related issues. It can be caused by sedentary behavior, training injuries, and poor posture. By training your lower back, you can reduce pain and discomfort. While decreasing the chances of injuries reoccurring. Here are eight phenomenal exercises for lower back strength.

The Ironic Thing About Exercises For Lower Back Strength

To make your lower back stronger, you need to perform movements that may have caused the issues. Unfortunately, lifting weights with the incorrect form is another detrimental factor.

Arching and overextending occur in many popular exercises. The lower back is unforgiving. Symptoms of sprains, strains, and dislocations are often immediate.


There is much to gain from strengthening your core

Woman doing sit-ups while personal trainer holds her legs
Woman doing sit-ups while personal trainer holds her legs
Photo by Andrej Klintsy from Pexels

Most of us do not dedicate a whole session to abs. Ab exercises are usually the finisher at the end of a workout or a way to warm yourself up. However, doing an abs gym workout can have serious advantages. Here are six benefits you can experience.

One Thing You Need To Know About An Abs Gym Workout

Get the idea of achieving a shredded physique with ab exercises out of your head. A six-pack is all about lowering your body fat by losing weight through a calorie deficit. Whilst building muscle with compound and isolation exercises.

Still, increasing ab strength can help you get an aesthetic physique. The core is…

Daniele D'Alessio

Freelance Health and Fitness Writer. Hire me at danpaolodalessio@gmail.com. Blog — https://thefitdiary.com/

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