Nutrition Archives — ShesTough

Category: Nutrition

Ways To Increase Muscle And Reduce Body Fat

Ways To Increase Muscle And Reduce Body Fat

There is a growing myth that you can’t reduce your body and build muscle. But contrary to that, there’s a way to achieve all that.

The process of building muscle and burning fat is a bit technical. You have to consume enough to aid muscle growth, but ensuring what you are eating has the best nutritional value to help your body use fat stores rather than muscle tissue. To get the best results, you have to add high-intensity cardio and resistance training to your routine.

The following are reliable techniques you can employ to build muscle and facilitate fat burn.


Increase your protein intake

Get plenty of protein. It’s as simple as that. Increasing your protein consumption reinforces your muscle tissue, preventing it from breaking down. When you have amino acids in the body system, the body recognizes that it doesn’t need any breakdown action on the muscle tissue to harvest them.

Try to increase your protein consumption. Experts recommend that you increase your daily protein intake by 1g per pound of body weight (or 1.5g if you are always in the gym).


Reduce your carbs

You were hoping this would not be on the list, but fortunately, it is. It is time to LIMIT carbs, but not all of it. The best time to take carbs is two hours before your workout session and immediately after. Ensure you don’t consume (or limit excessively) any other carbs all through the day except high fiber vegetables. Veggies are volume food; they will keep your energy levels and suppress any hunger.


Don’t go overboard with the calories

Finding your caloric balance will play a key role in helping you burn fat, and at the same time, build your muscle. It would be best if you had a healthy meal that facilitates muscle building while creating room for the release of fat from storage. Note, this is not a diet plan. You just want to find the right caloric number to aid fat burn and muscle gain


Consume healthy fat

To reduce body fat you have to consume less fat right? Wrong! Lots of people often make the mistake of reducing their fat intake just to reduce body fat. While their reason is valid, fats are part of an integral system that helps maintain hormone levels and cell structure, both of which are needed for muscle-building. So, before you get rid of that fat, think again.


Cardio exercises to reduce fat

People often make the mistake of using lengthy steady-state cardio. The result is excess muscle tissue burn, rather than fat born. The solution is to incorporate high-intensity interval training (HIIT) into your cardio program (Like what we offer here at HIIT can retain muscle mass, and facilitate the use of fat as body fuel.


Ready to transform your body with Maria Jose? Join today!!!


How do we get our children to eat healthy? Let’s explore these points we put together.

BEST WAYS TO MAKE YOUR KIDS EAT HEALTHY2All parents want their kids to grow up strong and healthy. Every good parent wants the best for their sons and daughters, and that includes good health. To achieve your desired goal as a parent, you need to teach your kids how to live and eat healthily.

So how do you achieve this as a parent? Well, it has been proven in the past few years that most methods employed by parents usually lead to little or no result. On the other hand, we’ve come up with this useful guide to show you the best ways you can make your kids eat healthy. So, let’s get started right away



Being aggressive with forcing your kids to eat healthy is one common mistake parents often make. Many parents want their kids to eat healthy, and as such, they force them into eating their veggies and so on. Although that might work now, it might have an adverse effect in the future. Most kids that are forced to eat healthily often have a negative association with healthy food as they grow older. Kids are receptive beings; they respond better to a positive environment. Just give them a push in the right direction and lead by example.



Kids learn mostly by what they see. If they see that you regularly eat fruits and veggies, they are naturally inclined to do the same. Studies show that kids are likely to eat fruits and veggies if they see their parents do the same. Don’t just tell them what to do, show your kids what they should do!



Gardening is a great way for your kids to develop a rapport with healthy foods. The entire gardening experience will help them become more interested in new foods. Studies show that gardening is a great way to get children invested in eating more vegetables and fruits. If you don’t have a garden, you can get a small plant bed or if your community or school has any gardening program. Don’t forget to check out weekly farm markets in your community with your child.



Ensure all healthy foods are easily accessible. Children with easy access to vegetables and fruits at home are more likely to eat them. Make sure you always have fruits, salads, and other ready-to-eat meals at home. As they grow older, you can teach your kids how to prepare easy meals that incorporate veggies and fruits.



When your kids eat something tasty at home, they won’t have the urge to eat outside. People usually eat what looks good and tastes good, and kids are no exception to that rule. If you offer them something bland in the house, you are pushing them to eat a burger outside. What’s more, they will start to associate sweetness with unhealthy meals.

The best way to increase the intake of healthy foods is to make them presentable and tasty. You can look for recipes online or in cookbooks to help your course.


Thanks for taking the time to read our article today. Got any suggestions on how to have kids eat healthy? continue the conversation below or on the ShesTough Facebook page.


Although we have the best health plans and fitness aspirations, most people often stumble at the last hurdle when it comes to better health – How to stock their refrigerators.

Most often, we do the right thing by stocking the fridge with a variety of healthy foods, snacks, veggies, and fruits. But before you end up using a tenth of it, it goes wrong.

If you find yourself in this type of situation more often than not, there is a handy solution for you.
The best way to solve this problem is to align your kitchen and refrigerator to your fitness goals. That means eliminating those things that will hinder you from reaching your goals.

Your refrigerator should be the epicenter of your meal strategies. Getting it right with your refrigerator means some of your healthy food won’t end up in the trash can.

This guide will show you just how you can organize your refrigerator and make it easy for you to adhere to a healthy eating plan.

fridge shestough

Let’s get started
Open up your refrigerator and take a good look at it. What’s your first impression when you see the contents of the fridge? Does it feel overstuffed? Are some things out of place?
When you open your refrigerator, you should be greeted by fresh, clean, healthy foods, appropriately arranged. It should always feel like it has all the options that match your eating and fitness goals. You don’t want it to be a maze, thereby making it very difficult for you to find what you want. The next step is to start cleaning.

Clean uptime
Before you start cleaning, ensure that the fridge is running at a temperature of 40F(5C) or less. Anything higher than that could ruin your healthy food.
The clean up part is easily the easiest part for most people. You simply get rid of any clutter. Start by getting rid of the expired products. Next is the leftovers. If you don’t plan on eating them as soon as possible, don’t let them hang around in your fridge.
You should also clean the shelves as well as the body of the fridge. It should be clean inside and out.

Organization involves arrangement. How you keep your stuff in the fridge will determine how you treat the refrigerator. Make use of transparent containers to keep specific types of food in the fridge. Clear bins or baskets are also handy in this type of scenario. Never go overboard with particular items, except you would have an immediate use for them in the coming days.

Final Words
If you stick with this guide, and become very good at cleaning and organizing your fridge, you will see yourself eating better. What’s more, you will find that you are wasting less food. Organizing your fridge in the right way, helps you stick with your meal plans and your healthy eating goals. Keep practicing and in no time, you will become the master at keeping your refrigerator organized and in the right shape.


Carbs craving is something everyone goes through sometimes, especially when you are trying your very best to eat clean and stay healthy.

What do you do in such a scenario? Do you ignore it? Or do you give in to your cravings? Or do you find a healthier alternative that satisfies your cravings and at the same time ensure you maintain your health plan?

The latter sounds like the most sensible option. But we understand that lots of people might find it a bit difficult coming up with foods that can help satisfy their carbs cravings, and still ensure they stay within the confines of their health goals. The following info will give you an insight into what carbs craving is and how you can tackle it.


Carbs craving

One of the pressing questions in your mind right now, would be where do carbs cravings originate from? Well, the answer isn’t farfetched. Most cravings are birthed from some form of physiological imbalance in the body. A perfect example of this the level of imbalance in your body when it is stressed out. A lot of things happen within your body when it is stressed out. Your body juggles between high sugar levels and low sugar levels, thanks to a number of factors. The end result is your body thinking it requires more energy, thus leading to some serious carbs craving.

Look back at those times when you had a massive craving for some carbs; you would notice that it was usually when you were stressed out due to work or lack of sleep.

All of these imbalances can be disadvantageous in the short and long term, particularly when it comes to staying healthy. Nevertheless, it is important you know how your cravings come about, and how you can curb them.


What Should You Eat?

In trying to achieve your weight loss goals or fitness goals, the last thing you want to do is give in to your carbs cravings. Doing so will completely derail your plans. There are useful alternatives that you can use during those times when your cravings kick in, try and stock up on your fruits, veggies, proteins, and even fats.

You should also consider long term solutions in the event of stress, lack of sleep, or anxiety. In these moments, your body might call for carbs.

Can I Have Real Carbs

When it comes to losing weight, achieving your fitness goals, and becoming healthy, you need to avoid processed foods that is stacked with carbs and additives.

Your focus should be on healthy meals and plans set out by your trainer or on here following your shestough meal plan. If you must, concentrate on fruits and veggies. The general rule of thumb is to eat healthier carbohydrates foods like cut oats, quinoa, brown rice mixed with good protein and fats. These types of carbs take a long time to breakdown in your system and therefore giving your longer sustained energy.

Mind you, higher carbohydrate food is ideal for post-workout. This is because your body has an increased need for carbs at that time due to the stress exerted on it. This would be the only good time to eat a high carb food item right after your workout to replenish muscle stored glycogen.



Is morning training the secret to fat loss?

When it comes to weight loss, the first piece of advice you hear is “cut down on your food, and skip breakfast.” Although the idea of skipping breakfast looks tasty, it does you more harm than good in the long run. With no breakfast, you don’t have the energy to carry out your morning training, and this could increase muscle loss, and decrease your efficiency. The combination of these points means your fat loss program won’t give you any results.

However, there is a better way. You don’t have to skip breakfast to lose weight. You can carry out your training in the morning, eat breakfast, and still lose weight. What you need to do is quite simple; Eat protein before you workout.

You want to burn fat, and increase your fat loss? Then eat as much as 20 to 25 grams of protein (deli meats, chicken, whey protein, or lean meat) before you workout, and use any of the two strategies below.


Lower-intensity (only for times when doing morning workouts)

This refers to training with low amounts of carbs. When you eat carbohydrates, your body either stores them up or uses them as glycogen (body fuel) for later use. In training low, your body uses the stored carbs rather than what you eat in the morning.

When you sleep, your body uses a good amount of glycogen to maintain energy levels. When glycogen is in limited supply, your body has to look for energy in fats. This is the advantage of training low. Your body ends up burning fat, rather than glycogen in your muscles.

On your “training low days,” focus on cardiovascular exercise rather than lifting. For days when you are not training low, then high-intensity exercises like powerlifting would be ideal. Generally, your body uses stored carbs as fuel when you increase the intensity of your training. So, doing any high-intensity workout on your “train low” days will compromise your efforts.


Take advantage of Medium-Chain Triglycerides

Start your day with a low-carb; high protein meal can help your fat loss goals. The reason why such combo works is that it facilitates the break down of fat stored in the body. This breakdown of fats stored by the body can be expedited using Medium-chain Triglycerides. MCT can be gotten from dairy products or even coconut oil. MCTs are also available in the form of supplements.

The presence of MCTs in the body means your body has more energy it needs for your morning training while leading to more fat burnout.


Intermittent fasting 

How does it work?

  • Stop eating from 8pm.
  • Have 2 glasses of water in the morning.
  • A sugarless caffeine drink (example coffee, pre-workout, tea, etc)
  • Then complete a shestough workout routine.
  • Remember to stay hydrated!
  • Consume foods again by 1:00pm

Your Cart