SS workouts’ aim is to do what said above via a set of compound exercises that trigger the use of numerous muscle groups.  This way, you’re able to attack your whole body quickly and effectively, so that to stimulate it to grow all-around.

Why SS Good For Beginners?

SS is awesome for beginners because most beginners are weak and scrawny, and it’s only natural to bulk-up in muscle-mass not only at the upper arms area.

It allows rookies to prepare for war that is the various weird looking exercise-machines found throughout the gym. It’s much easier to confront the monster when you’re 10kg up in mass, trust me on that one, kid.

Why Not Every Beginner Does it?

Because they’re either simply not aware of it or under the impression that such “heavy” and complicated exercises are for the seasoned only. Little do they know that they would benefit from it a lot.

The Downsides Of SS

The downside would be the skill required to perform the compound exercises with good form, so that you maximize muscle growth and more importantly, avoid injuries. It’s quite easy to harm your back if improper form is utilized while doing the deadlift, and to a lesser extent – the squat.

Example SS Workout Program

• Day 1
  Squat 3×5, Benchpress 3×5 (alt w/ Overhead Press), Pullups 3xfailure
• Day 2
  Squat 3×5, Benchpress 3×5 (alt w/ Overhead Press), Deadlift 3×5
• Day 3
  Squat 3×5, Benchpress 3×5 (alt w/ Overhead Press), Pullups 3xfailure

Some Helpful Notes On SS

• In our example above, we use a 3-day regimen so alternate between the Benchpress and the Overhead Press every day, that means on day 1: Benchpress, day 2: Overhead Press, day 3: Benchpress, day 1: Overhead Press and so on…
• How to choose weight? On the first workout, start with really small weights and see how you cope. Use the first workout to gauge your abilities, if you’re a beginner. Add weights for each exercise until you feel that you’ve found your working weight (able to complete 5 reps for 3 sets with good form).
• How to advance? By plan, each workout you’re supposed to advance by 2.5-5kg for each exercise (5kg for deadlift and squat, 2.5kg for benchpress and overhead press). However, gauge your progress and add weight accordingly.

It’s going to make fat loss feel that much easier.

Let’s have a quick peek at 10 foods that can instantly increase how many calories you’re burning off on a daily basis.

Chicken Breast

The first food to eat to boost your BMR is chicken breast.  Since protein will cause the body to burn more calories simply breaking it down and chicken is primarily a protein-rich food, this is a fast way to instantly see a metabolic boost.

Green Tea

Green tea is the next thing to add to your diet to see an increase in your BMR. Green tea contains compounds that will stimulate the metabolic rate, causing you to burn off more calories in the coming 24 hours.

Be sure to drink two cups per day minimum to see this effect.

Flaxseeds

The third food that you’ll definitely want to make sure is in your plan is flaxseeds. Flaxseeds contain healthy essential fatty acids, which will help to maintain a healthier metabolism, as well as a healthier body overall.

It’s one great food for you that can’t be missed out on.

Egg Whites

Another very high protein food that’s also fat and carb free and high in volume so you can eat a larger amount of it without taking in too many calories are egg whites.

Egg whites can be prepared so many different ways, so make sure you aren’t overlooking adding them to your plan.

Salmon

Salmon is yet another protein-rich food to be eating. Not only does it contain the protein that will help to stroke the metabolic rate, but it’s also a good source of the omega fats we mentioned above.

Every dieter should aim to eat salmon at least twice per week.

Greek Yogurt

Greek yogurt is a perfect food to eat for a snack on any day and is high in protein, low in sugar, and can help you shed fat faster from the mid-section.

Because it does have that high protein content, it works similar to how chicken and egg whites do and will cause you to burn more calories just breaking it down.

Blueberries

Blueberries are next up on the list of great foods to eat to boost your BMR.  Blueberries contain a high level of antioxidants, which are going to help to prevent against oxidation in the body, which can cause your metabolism to grow sluggish.

Add these to your Greek yogurt for a perfect snack.

Oatmeal

Oatmeal is a fantastic complex carbohydrate and contains B vitamins that will help to keep the metabolism functioning as it should.

Make sure that you eat the unsweetened variety however so you aren’t consuming high amounts of sugar with it.

Coffee

Coffee is the next thing to consider. Small doses of caffeine can boost how many calories you burn daily, so serve up a cup to get your day going.

Just avoid adding cream and sugar.

Chili Peppers

Finally, don’t overlook chili peppers. These contain a certain compound known as capsaicin, which will cause the body to burn off more energy as heat for the coming hours.

Add them whenever possible to your dishes.

So there you have 10 foods that you should be adding to your diet plan to help you see faster fat loss success. Don’t overlook them!

Many people just continually go about their workout, doing the same thing over and over again and hope that in time, it will produce the results that they’re looking for.

Only, often this doesn’t happen and then they’re left wondering why they aren’t seeing the progress they hoped they would.

Let’s go over a few simple yet highly effective tricks that you can use right now to burn more calories during each workout session that you do.

Add Intervals To Cardio Sessions

The very first must-do if you want to burn more calories during each workout that you complete is to add interval training to the mix. Interval cardio training is the single best way to boost your metabolic rate for hours after the session is completed as far as cardio workouts go.

When doing your intervals, keep them short and sweet – to 20-30 seconds at most and go at the highest level of intensity that you can.

Skip Between Weight Lifting Sets

Second, another way to boost your calorie burn during your workout sessions is to consider skipping between weight lifting sets.

If you add in cardio intervals like this between the sets that you perform, you can do away with those normal cardio sessions you might be doing altogether.

It’s a perfect way to kill two birds in one stone.

Just be careful when doing this and doing lower body workouts as you may need that rest period between sets to recover.

Skipping could make it harder to maintain the higher amount of weight you need in order to see good results in the first place.

Use The Drop Set Technique

Moving along, the next thing that you should consider doing if you want to burn more calories during each workout that you perform is using the drop set technique.

What this technique entails is performing one set as you would normally and then as soon as you’re finished, dropping the weight down by about five pounds and then performing a second set.

Once that set is completed, drop the weight one more time and try and perform a third.

If you can get through all three sets without breaking in between them, this is a great way to really boost your metabolism for hours after the session is completed.

Lift Heavy

Finally, last but not least, make sure that you are lifting heavy weights during your workout session. If you go with light weight, high rep training, you may think you’re burning more calories, but you really aren’t.

Heavy tension is what will really produce the best results that you want to be seeing to skyrocket your success.

So keep these tips in mind and start using them with your workout program. If you do, you will not be disappointed with the results that you achieve.

You’ll often hear this term being referred to as various sites discuss calculating your target calorie intake, so it’s not something that you can afford to overlook. Since your total daily calorie balance essentially determines whether you gain or lose body fat, it’s something that you do need to be getting right in order to see great weight loss success.

Let’s have a look at what your basal metabolic rate is all about.

What Your Basal Metabolic Rate Stands For

The very first thing we must address is what your basal metabolic rate stands for. Simply put, this is the amount of energy that’s going to be required to keep your body alive and living on a daily basis.

It accounts for the energy needed to keep your brain functioning, your heart beating, your organs running, and your body functioning as it should. It does not account for any additional activity, so think of it as how many calories you’d burn if you did nothing but lied in bed all day long.

How This Factors Into The Dieting Equation

So how does this factor into the dieting equation? To your basal metabolic rate, which is often referred to as BMR for short, you’ll have to add the thermic effect of food value, which represents how many calories you burn off during the process of digestion.

Then to that, you also have to add your activity calorie burn. That refers to how many additional calories over and above your BMR and thermic effect of food you burn off because of movement. This doesn’t have to be gym movement, but even getting up and walking into the kitchen to prepare dinner would be included in this.

Once you have those three values, that now represents your target daily calorie intake.  Now to lose weight, you have to consume fewer calories than this as that is what will put your body in the calorie deficit required for fat loss to occur.

Factors Influencing Basal Metabolic Rate

Finally, before we leave off this discussion of your basal metabolic rate, it’s important to know that certain factors can cause it to slow down. First, any time you go on a reduced calorie diet, this will cause your basal metabolic rate to grow slower. The body is trying to adapt to the reduced calorie intake coming in and as such, it burns off fewer calories on a daily basis.

Second, if you start to build more lean muscle mass, you’ll actually increase your basal metabolic rate because muscle is highly active tissue.

Finally, if you perform very intense workout sessions, that too can increase your basal metabolic rate over the short term and cause your body to expend more calories overall.

So there you have some of the key things to know about your basal metabolic rate. Be sure to keep these in mind as you go about your weight loss program.

If you don’t, you may end up with far more calories than you bargained for.

By understanding which ingredients you should be putting in your salad, you can be sure that it’s weight loss friendly.

Let’s have a look at what you should know.

Choose Your Lean Protein

The very first step is going to be to select your lean protein. The most common choice for a salad is grilled chicken, however shrimp can also work quite well, as could salmon or tuna.

Some people may like to use hard boiled eggs as well, just be aware that you will need to watch how many egg yolks you add in as these are higher in fat, cholesterol, and obviously calories.

If you are going to use eggs as your main protein source for your salad, choose one egg and a few egg whites with it. That will keep the calories down.

Use Nutrient Rich Vegetables

Next, you need to select the vegetables to use in the salad.  Rather than going for iceberg lettuce which is relatively low in nutrients, try spinach, Bok Choy, or even romaine lettuce. Adding some cabbage in is also a very wise idea.

Furthermore, don’t forget to add some vegetables to the leafy vegetable variety you select.

Good choices here would be peppers, mushrooms, carrots, cucumbers, broccoli, radishes, or snow peas. All will taste fantastic in your salad.

Be Careful With Your Add-Ins

The next thing that you need to be paying attention to is any fix-ins that you add. This is where the calories can really add up if you aren’t careful.

Nuts can be a healthy addition since they will provide you with some healthy fats, but you must be aware that they are a very calorie dense food, therefore you need to keep your serving size limited with them.

Furthermore, make sure they aren’t the candied variety or you will be taking in extra sugar that you just don’t want.

In addition to that, the same thing goes for dried fruit. Dried fruit does contain some good nutrients since it is still real fruit, but it is much more calorie dense than fresh fruit. As such, you only need a very small amount – a tablespoon at most.

Fresh fruit is a wonderful choice however and green apple or mandarin orange slices tend to work perfectly in salad recipes.

Other foods to be careful of include dried noodles, various types of cheeses, croutons, bacon bits, or tortilla chips or shells. These should all generally be avoided as they’ll cause the calorie count to skyrocket and won’t provide all that many nutrients either.

So keep these points in mind when selecting your salad. Choose wisely so that you get good nutrition and also keep your diet on track.