Aspidosperma Quebracho-Blanco BURNS FAT

Say aspidosperma quebracho-blanco extract five times fast. Okay, the common name is just quebracho, which is a South American evergreen tree species found mostly in the northern regions of Argentina. The name is derived from two Spanish words, quebrar and hacha, which together mean “the axe breaks because the wood is very hard.” The bark, however, contains alkaloids such as aspidospermine, aspidospermatine, aspidosamine, quebrachine, hypoquebrachine and quebrachamine, which act as central-nervous-system stimulators that can get your body lean and hard. In addition, the extract offers high amounts of yohimbe, which works to block specific receptors that actually inhibit fat loss.

Dose: It appears 50-250 mg of aspidosperma quebracho-blanco extract standardized for 0.3% alkaloids taken twice daily is an effective dose.

Know Your Limits!!!

Seriously, know your personal limits. I can't tell you how many times I've seen somebody give up too early or get hurt during training or racing because they simply had no idea what their real thresholds were. The whole idea behind training and/or competing is to push your thresholds to the limits to fulfill your potential. If you don't know what your limits are, how can you possibly know what your potential is?

How do you figure out your limits? It's not easy, and it's the #1 reason why people hire coaches. Experiment with training variable until you establish your comfort zone, and then systematically push out of that zone to force adaptation. If you're competing in your comfort zone, then you're not trying hard enough.

Top Your Ice Cream With Fruits

Have a fruity ice cream sundae
Next time your family or friends decide to make an ice-cream run, don't worry about being left out of the fun! Order a fresh (and super-refreshing) ice cream sundae, piled high with diced kiwi, pineapple, and strawberries. You'll get a serving of delish fruit—no hefty calorie-laden toppings required.

Relieve Sore Muscles After Workout

Relieve those achy muscles
After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a cold bath (50 to 55 degrees Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for 10 to 15 minutes. "Many top athletes use this trick to help reduce soreness after training sessions," says Andrew Kastor. And advice we love: "An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery," adds Kastor.

Fat Burn 30 Days

You must start with 10 push ups
20 sit ups
50 rope jumps
5 burpees
The key is to increase the load everyday.
Pushups- +5 everyday
Sit ups- +10 everyday
Rope jumps- +50 everyday
Burpees- +5 everyday
See the change in you!

Common Mistakes You Must Avoid

The all-or-nothing approach. Not having a full hour to exercise is no reason to skip your workout. Research shows that even 10 minutes of exercise can provide important health benefits.

Unbalanced strength-training programs. Most people tend to focus on certain muscles, such as the abdominals or biceps, because they have a greater impact on appearance or it is where they feel strongest. But to achieve a strong, balanced body, you have to train all the major muscle groups.

Bad form. The surest way to get injured in a gym is to use bad form. For example, allowing the knee to extend beyond the toes during a lunge or squat can put undue stress on the knee, and using momentum to lift heavy weights or not exercising through a full range of motion will produce less-than-optimal results.

Not progressing wisely. Exercising too much, too hard or too often is a common mistake made by many fitness enthusiasts. Rest and gradual progression are important components of a safe and effective exercise program.

Not enough variety. Too many people find a routine or physical activity they like—and then never change it. Unchanging workouts can lead to boredom, plateaus and, worse case, can lead to injury or burnout.

Not adjusting machines to one’s body size. Most exercise equipment is designed to accommodate a wide range of body types and sizes. But it’s up to you to adjust each machine to your body’s unique needs. Using improperly adjusted machines will lead to less-than-optimal results and increase your risk of injury.

Focusing on anything but your workout. The importance of being “mindful” of the task at hand cannot be overstated. Reading or watching TV can adversely affect the quality of your workout because the distraction can literally slow you down.

Not properly cooling down after your workout. Too many people wrap up their workouts and head straight to the showers. Instead, take a few minutes to lower your heart rate and stretch your muscles. This not only improves flexibility, but also helps prepare the body for your next workout.

Poor gym etiquette. This can range from simply being rude—lingering on machines long after you are done or chatting loudly on your cell phone—to poor hygiene and not wiping your sweat from machines once you’re finished. Always be considerate of other exercisers.

Not setting realistic goals. Unrealistic and vaguely stated goals are among the leading causes of exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels—something a bit challenging but not overly difficult.

Build Muscle Definition Versus Just Becoming Big

Pass on the mac and cheese. The key to putting on lean muscle mass is to reduce your intake of simple carbohydrates and up the protein. If you already have size, decrease your body fat. On the skinny side? Start with a bulk-training style program with limited carbohydrates.

Foods That Boost Your Metabolism

Egg Whites
Egg whites are rich in branched-chain amino acids, which keep your metabolism stoked, says Chicago nutritionist David Grotto, RDN. Eggs are also loaded with protein and vitamin D.

Lean Meat
Lean meat is full of iron; deficiencies in the mineral can slow metabolism. Eat three to four daily servings of iron-rich foods, such as chicken or fortified cereal.

Water
If you're even mildly dehydrated, your metabolism may slow down, says Scott Isaacs, MD, clinical instructor of medicine at the Emory University School of Medicine. Tip: Drink water cold, which forces your body to use more calories to warm it up.

Chilli Peppers
Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear, Dr. Isaacs says. He suggests adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.

Get Right Sleep To Lose Fat

Doctors are beginning to dive deeper into information suggesting that hormones that control appetite are affected by sleep, or lack thereof.In one study, scientists compared individuals who got 5.5 hours of sleep per night, and individuals who got 8.5 hours of sleep per night. The individuals who slept 8.5 hours per night were able to lose more body fat than those who slept only 5.5 hours per night.

Tone Up On The Treadmill

Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.

Berries To Burn Fat

Like other fruits, berries are high in water and fiber, which can keep you full longer. But they have another benefit -- they're very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they're easy to find and loaded with antioxidants.