The Shopping List for Weight Loss Beginners

Paleo, Atkins, raw, you name it. Every year, a new diet graces the front cover of health magazines, revealing new findings on the human body. While many of these diets are very effective, beginners might find it tough-to-follow.

An easier option, is to review your weekly shopping list. Here is the low-down on what you should buy and what to avoid at the supermarket when trying to lose weight.

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A life-changing transformation – How Benny dropped 45 Kg (100 lbs) by reinventing his habits

I first got in touch with Benny in January, after our initial pre-launch. During our conversations I’ve learned more and more about his story with fitness, and he’s now one of my personal fitness heroes.

Benny had a history of obesity, bad habits and a sedentary lifestyle. He completely transformed himself by eating better, working out at home and never giving up.

In a year and a half he went from 109 Kg (240 lbs) to 63 Kg (138 lbs). Like many others, he was able to do this without a gym and without running.

He’s been an huge inspiration for me about the ability we have to change and reinvent ourselves. Today I’d like to share his story with you.

Before and after weight loss pictures

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Electrolytes, Energy and Exercise

What Are Electrolytes?

A good electrolyte level ensures that you can easily bounce back from your workout and stay energized. The key difference of fatigue you feel post workout compared to just being “tired” is one situation where electrolyte balance is the likely culprit compared to lack of calories or the previous night’s sleep. In many cases, resetting this balance will give you a quicker and more effective boost than extra carbs, calories or caffeine.

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Safe Supplements and Biohacking: The Basics

Your body is a mix of minerals, enzymes, and basic elements. Everything you are, physically, is the result of something you’ve eaten, breathed or absorbed. Your organs and tissues are constantly rebuilding themselves. You literally are what you eat.

When you drink coffee, you’re affecting your biochemistry. Most of us eat and drink unconsciously rather than for specific effects, and we try to follow guidelines like “eat healthy” or “eat superfoods and antioxidants”. When Iron supplements are recommended for women, it’s to balance their biochemistry in a targeted way. There are literally an infinite number of ways to effect your physical and mental state using biochemistry, and supplementing your diet allows you to do this intentionally.

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Caffeine, Metabolism and Appetite

Wake up. Shower. Get dressed. Head to the coffeemaker for some morning energy. This is the routine for people all across the world.

Caffeine use is so common that we often forget about how it can affect our bodies, both positively and negatively. We also tend to ignore the role that caffeine plays in helping or hurting our fitness goals.

What is Caffeine?

Caffeine is a mild stimulant. Its found in tea, coffee, energy drinks, soda, chocolate, you name it. Many people use it to stay mentally alert. Others use it to simply stay awake.

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How to Stretch

Stretching for Flexibility, Safety, and Fitness

Everyone’s heard it’s important to stretch; the question is, why?

Stretching can do a world of good for you – but can also create harm. It also isn’t always necessary; most of the time, after workouts, all you need to do is:

  • Stretch lightly (often, this is optional)
  • Drink lots of water
  • Rest
  • Eat

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High Intensity Interval Training

HIIT Will Transform Your Body

If you’re trying to stay fit in the most effective, time-efficient way possible, running and other types of steady-state cardio are far behind the lead. High Intensity Interval Training (HIIT) burns more calories and fat in shorter amounts of time.

If you run for pleasure, congrats: you’re one of the rare human beings who has a hobby that keeps them fit and doesn’t have to “make time” for workouts.

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How to Warm Up before Exercise

How to Warm Up before Exercise

Warming up your muscles is one of the most important aspects of any workout. A successful warm-up routine prepares you both physically and mentally for what is about to come.

Why Warm Up?

Warm-Ups are good for Your Heart

In one study, 44 men ran on a treadmill for 10-15 seconds without a warm up. 70% of those men showed abnormal EEG (heart monitor) changes caused by low blood supply to the heart.

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Get Fit, Efficiently

If you have a fitness goal but hate fitting new things into your schedule. Here are fast, easy strategies to lose fat, build muscle and raise cardio:

Burn More Fat

1) Exercise intensely for short bursts to boost your metabolic rate. The Secret Bliss’s yoga flow can be done anywhere, and research on the Scientific 7-minute workout validates it’s equivalent to 2 hours in the gym.

Here’s the rationale behind safe supplements and biohacking.

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Health and Fat

The 8fit Guide to Fat

Eating fat is bad, right?

At least that’s what you’ve been told your whole life. Contrary to popular belief, dietary fat is not the devil. Some fats can cause adverse health effects over the long term, but some fats are highly beneficial to your health.

In addition, a healthy amount of body fat isn’t bad either. Your body needs fat to function and you would not survive long without it.

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8fit’s Guide to Protein Powders – For vegans, vegetarians, smoothie aficionados and protein powerhouses.

Powders are an easy way to add protein to any diet. They are helpful in meeting protein intake goals for anyone who has trouble getting enough from whole food sources, which are always best.

While they can be useful, choosing a type of protein powder isn’t always simple. All protein is not created equal and some may be more beneficial than others depending on your goal.

Whey Protein

You’ve probably heard of this before. Whey protein is the most common source of protein on the market and is derived from milk.

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How to Drink While Dieting

Booze! Does cutting fat mean you have to give it up entirely?

Drinking is such an integral part of social interactions; we don’t want to forgo every Saturday night on the town either. Alcohol isn’t going to help you get lean, but neither does it have to seriously damage your waistline – or your muscle growth.

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What You Should Eat – And what you shouldn’t

Following a low carb diet? Great.

If you leave out the carbs, you have two other macros you can eat without guilt, fats and proteins such as:

Meat

Meat, such as poultry, grass fed beef, lamb and pork are some of the richest sources of protein. Chicken breasts and legs are the leanest choices, if your meal needs to be low in fat.

Try your best to have red meat moderately because low carb diet or not, red meat still contains saturated fats, which can be harmful if consumed in high amounts.

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How to tone your abs – Tips for a firmer stomach

We get asked a lot, especially by our female users: what’s the secret to get a well toned stomach, cut the extra fat and look great?

The answer is quite simple: to get a great core you need to:

If you work out consistently and eat right, you can reach the firm, sexy stomach you want. We’ve seen this transformation happen for many others!

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Strength Training: Bodyweight VS Lifting

Ways to increase your strength:

  • Bodyweight exercises like push-ups or squats, that require nothing but your body.
  • Free-weights, which requires some equipment.
  • Cardio work, such as running, to improve endurance.
  • Gym machines, which need a expensive equipment and are not as effective as bodyweight or free-weights equivalents.

Bodyweight Training

Bodyweight exercises are extremely convenient and effective. You don’t need any equipment or gym subscription, since you’ll be using your own body as your resistance.

Because they’re so simple, it’s easy to prevent injuries. If you’re new to strength training and still need some help with form on your exercises, bodyweight training is much more forgiving than most types of weightlifting.

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The breakfast myth – Is breakfast sabotaging your diet?

Common wisdom says you should have breakfast first thing in the morning, take a large bowl of healthy cereal to “activate your metabolism”. Have that toast, donuts, pancakes, muffins, oatmeal, milk and juice…

… except those are terrible choices is your goal is to build a strong, lean body!

Let’s take a moment to unlearn everything we know about breakfast.

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How to Cheat – Following a diet doesn’t mean you’ll never have pizza again

How to make a sustainable diet

If you’d like to follow our advice but love those creature comforts and tasty treats, your best bet would be to cheat – but in controlled ways.

Many people benefit from having one “cheat meal” per week because it helps them remain sane with their new food choices and also prevents them from falling back to their old and unhealthy eating habits. The most effective way to cheat in a controlled manner would be to fix a day, such as Saturday to have your cheat meal when you go out with your friends or even if you are at home.

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How to detect ketosis

How can you tell if your low-carbing efforts have been effective enough to induce ketosis?

The state of ketosis means that the body has switched from depending on carbohydrates for energy to burning fats for fuel. This means not only dietary fats (olive oil, guacamole, deep-fried pig ears), but also all the jiggly bits around your waist — clearly a desirable state for anyone looking to shed extra weight.

When the body metabolizes fat, it generates molecules called ketones (also known as ketone bodies). As you restrict carbohydrate intake and amp up the dietary fat, more fat is metabolized and a greater quantity of ketones are created. Most of the cells in your body — including those in your brain — are able to use ketones for energy, although many people experience a few days’ adjustment period, often called the low carb flu.

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The Flat Tummy Myth

How Your Stomach Lies to Your Eyes

How your stomach appears when you look down, in the mirror, or from the side is based on many more factors than your body fat or body type.

Your tummy’s appearance can be affected by things like: anterior pelvic tilt, certain foods, fluid retention, and the way your body responds to exercise.

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Why are Carbs So Bad?

Eating high quantities of carbs can cause weight gains and other dangerous conditions.

How can carbs make you fat?

If you eat carbs in high amounts, your body uses carbs as its primary fuel source, and stores fat. [1]

Starch and sugar is broken down into simpler sugars during the digestive process in your body, after which, they are readily absorbed into the bloodstream.

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How to go low-carb

Before we start talking about how you can also lose weight with a low-carb diet just like all the folks who talk about its success, ask yourself one question:

What in the world is a low carb diet? How is it different from other diets?

How much carb is “low” enough and how do you know if you are having the right type of carb?

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Losing Water Weight: How Carbs Really Work

Why is it that low carbers frequently experience shockingly rapid weight loss at the beginning of their diets, then appear to “plateau”?

Does going on a ketogenic diet mean you have to stay on it forever?

Why do many folks experience a few days of low-energy moodiness (“low carb flu”) at the beginning of ketogenic diets?

The answer to all of these queries can be found in understanding our body’s relationship with glycogen.

What’s glycogen?

Glycogen is the way the body processes and stores glucose as energy, chiefly in the liver and the muscles. High intensity activities like sprinting draw upon the glycogen tucked away in our muscles for fuel, which is why you hear about marathoners “carb-loading” in the days before a big race.

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The 80/20 Rule of Fitness

Small things make big impact.

The 80/20 rule is a principle that holds true in many areas, and is:

Your 80% most significant results come from 20% of your actions.

The rule is often used in companies to see the 20% of people that make 80% of the difference; this helps determine layoffs if and when they need to happen.

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Habits, Goals, and Your Most Important Muscle

Many users signed up for 8fit to get help setting habits and achieve fitness goals. The 8fit program is effective – but the bigger question is, why is it needed at all?

Just as physical conditioning tones the body, mental conditioning tones the brain. You can physically measure your muscle mass and BMI, and you can physically measure the neurochemistry of food and hard wiring that influences how you feel and what you do.

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