appleWhen it comes to fat loss and muscle gain it is important to understand that these things don’t happen overnight. And by that I mean – it didn’t take you 8,10, 12 weeks to gain that fat that you are looking to get rid off; so why are you expecting to see a transformation in that short amount of time? I know it’s hard to be patient, but having unrealistic expectation will only lead to disappointment…

Remember, that healthy fat loss is about 1-2lbs per week and with time, even less than that. Of course it is possible to crash diet and lose the fat faster but we all know that this kind of approach doesn’t work very well long term; it’s neither healthy nor sustainable.

The same is true for the muscle gain. Depending on your body type (genetics), gender and years of training, as well as the type of training of course, these are the possible expectations for the muscle gain:

Year 1 – 20-25lbs
Year 2 – 10-12lbs
Year 3 – 5-6lbs

Year 1 – 10-12lbs
Year 2 – 5-6 lbs
Year 3 – 2.5-3lbs

As you can see, the longer you train the more efficient your body becomes. With every year you have to work harder and be more creative with your programming. In addition, these numbers assume the ideal conditions of being in a caloric surplus, training hard, getting enough sleep, and so on.

The point here is that no matter what kind of progress you are looking at, it will not happen overnight. Great physiques are built over months and years of hard work, not days and weeks. So don’t be in a rush; simply stick with your plan day in and day out for an extended period of time and the results will follow!


Today, instead of regular “recipe part” I wanted to go over a list of foods that will help you fight flue and cold, and stay healthy through out the year. I know many of you are sick right now, so I hope this will aid your recovery and future health. garlic 1. Garlic

Garlic is always number 1 on my list of super-foods. Allicin, the organic compound in garlic, has an amazing ability to stop damaging effects of radicals and kill bacteria. A 2001 study published in the journal Advances In Therapy found a daily garlic supplement might reduce the number of colds by 63 percent compared to not taking supplements. Moreover, the average length of cold symptoms was also reduced to 70 percent, from five days in the control group to 1.5 days in garlic supplement group. These findings suggest the allicin-containing supplement has a protective effect against the common cold.

On top of that, garlic is helpful with treating of hair loss, treatment of acne, helps to lower blood pressure and lowers the risk of heart disease! Garlic is a great addition to any dish, so munch on, my friends, and rip the benefits!

Tip: to get rid of garlic breath you can chew a coffee bean (drink some coffee) or make a parsley tea, which also has tons of health benefits but also kills different smells.broth 2. Homemade bone broth

Bones, marrow, and cartilage boast beneficial nutrients such as calcium, magnesium, phosphorus, silicon, sulphur, and iodine. When cooked, the collagen in bones breaks down and, as it cools, turns into a protein called gelatin. Although gelatin is not a complete protein, it contains several important amino acids, including arginine, glycine and proline. To keep viruses at bay, consume at least 8oz per day.

Tip: if you don’t like the idea of broth alone, make a soup with veggies and meat. I promise it will taste very reach and delicious!

ginger 3. Ginger

Ginger contains potent chemicals called sesquiterpenes, which target stuffy noses and works to suppress coughs. In a study at the College of Medicine at Kaohsiung Medical University, researchers found that ingesting fresh ginger inhibits the attachment of rhinoviruses to cells and also promotes the secretion of antiviral chemicals to help fight viruses found in mucus membranes.

Tip: If you are not a big fan of the ginger taste, try adding fresh ginger to hot tea with lemon.



Mix all of the ingredients to a paste like consistency and eat it while sipping on the warm tea:

  • 1 clove pressed/shredded garlic
  • 1 tsp of finely chopped/shredded fresh ginger
  • 1 tbsp of raw honey
  • 1 tbsp apple cider vinegar
  • 1 tbsp fresh lemon juice

That’s all for today. Stay healthy and motivated. See you soon on the workout floor!

Gym_Kat 🙂


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