How sex changes after a massive weight loss


Losing weight has many benefits for your body and also for your mind. In fact, even your sex life changes after you lose the extra pounds on your hips. Let’s see how it works!

Having a clean diet and training daily is very important for your physical and mental health. You feel and look better, you are not so exposed to many diseases, hormone imbalances or inflammations and your body listens to you and does exactly what’s  supposed to do. If you take care of yourself you feel powerful and people around can sense the difference. This is what happens in your intimate moments too!

When you get to your normal weight, you simply raise your good hormones level and this leads to a happy sex life. First of all, when you look better you feel better, and when you feel better you lower your stress levels. Many couples know that the main reason for not having an active and happy sex life is the stress. We all live in a stressful environment and this affects us in many ways, so we gotta be willing to do the best we can, to beat this factor. No stress means healthy libidos and more fun!

When you reach your goals and and get to the point where you feel better with yourself, you improve your confidence and  there are no longer depression-inducing hormones in your brain. Now you’ll be more playful with your partner and this will tottaly improve your experience.

Losing weight can improve your flexibility and you won’t be limited when it comes to try new positions. In this way you keep your sex life on track, you have fun and you are able to experience new things everytime. Dont’t forget! It is very important that you both try something new once in a while, if you want to keep the flame burning.

So do your best and stay in shape if you want to live a happy life, be more confident and experience great sensations with your partner!


How to lose fat and keep muscle

This is how to lose fat and keep muscle! Everybody is looking for muscle gains and wants to lose fat as fast as possible. It’s not easy, but it can be done!

At a basic level losing fat means burning more calories than we consume and most people think that dieting is the most important thing for achieving this objective. The truth is that restrictive dieting can also lead to muscle loss. You don’t always have to rely on a strict deficit to get the best results. It’s essential for you to know that the more muscle mass you have, the more calories your body needs. You have to eat quality calories to keep your muscle. You wanna know how to lose fat and keep muscle? Here are some rules for you to follow!


1. Eat good carbs. Carbs are “muscle-friendly” and you need them to fuel your heavy weight training and aerobic exercise. Carbs refill muscle glycogen and help you stay in a good mood. It’s very important for you not to feel deprived of foods containing carbohydrates. Make sure you also eat enough protein and good fats and have a well balanced diet.

2. Weight training is important. In fact, weight training is essential if you want to keep muscle and burn fat, so don’t hide away from the weights in your gym. If you are a beginner you’ll need to start easily and take advice from a DRS personal trainer.

3. Add at least 30 minutes of low-level cardio on your off-days. This will help you preserve muscle mass, will allow you to recover from your hard trainning sessions and will improve your metabolism.

4. Sleep enough. Sleep totally improves the quality of your life: it lowers stress responses, helps regulate the body composition and can help you burn more fat!


How To Make Alcohol And Weight Loss Work Together..(After you get into decent shape)

I have many friends who said that alcohol and weight loss can’t work together, and they gave up on alcohol in order to lose weight. And when there’s a special occasion, holiday or a party happening, they rejoice it by having one or two drinks.

However, I feel that like any habit that affects weight, consistency is the true key to achieve the goal and get fruitful results.

Therefore, if you don’t want to compromise your diet, follow these techniques to create a perfect balance between alcohol and weight loss.

Alcohol is not considered to be a healthy drink if you are on a weight loss program, but it does not mean that you cannot enjoy a drink or two without hampering your weight loss progress.

When you attempt to give up a habit that is ingrained around your environment like carbohydrates or alcohol, you end up failing.

Techniques To Handle Alcohol And Weight Loss Together

Here you will come to know about the techniques that will help you maintain the perfect balance between alcohol and weight loss. Let’s have a look at them:

  1. Gather detail information.
  2. Measure the correct amount of alcohol.
  3. Check out your portion of drink.
  4. Prefer to take only carb free drinks.
  5. Look out for the perfect mixer.
  6. Stop eating snacks with alcohol.
  7. Limit your drinking amount.

To apply these techniques in a full-fledged manner, it is better to understand these points in detail. So, let’s study in brief:


1. Must Acquire Detailed Information About Your Drink

Researchers say that people who drink in a controlled manner are less likely to gain weight than non-drinkers. Don’t be so happy because if you start drinking more than the moderate quantity, you have a huge chance of gaining excess weight. Therefore, you must know exactly where to draw the line.

2. Know The Correct Amount Of Alcohol That You Can Consume

For women, the amount of alcohol should not be more than a standard drink which is either 45ml of wine or 150 ml of beer. For a man, it can be twice of that, containing the same amount each time.

However, you should keep in mind that not drinking throughout the week and then suddenly gulping down 10 to 14 drinks in just one sitting will not be counted as standard drinking.

3. Always Watch Your Portion Of Alcohol

A recent study has found that the average amount of alcohol or liquor served at bars and restaurants is more than a standard drink.

Moreover, ordering a cocktail instead of a bottle means extra 4 bounces as the alcohol is mixed in the form of smoothies like a margarita in a mug that contains not less than 500 calories, which is much more than an entire meal.

Therefore, whenever you order a drink or a cocktail, you should keep an eye on the amount of alcohol poured in your drink and thereby, adjust it accordingly.

Basically, the one drink you paid for contains one or a half of it. When you prepare a cocktail at home, grab a scale to measure the amount of liquor you pour in, or you can use a retro which is a small glass that shows the exact amount of wine or alcohol served.

4. Choose Carb Free Drinks

Vodka soda is the most popular choice for a cocktail because both vodka and club soda are carb free drinks. On the other hand, wine and beer contain more carbs.

Having a glass of beer regularly means you are consuming 10 grams of carbs every day which is almost equal to a half cup of brown rice. Therefore, if you wish to have a drink while taking a meal, you must check the carb content both in the drink and in the meal.

What are the types of carb free drinks? Carb free drinks or low carb drinks are very helpful to keep you healthy and refreshed. Take a look at some carb free drinks:

  • Iced tea;
  • Roseberry lime Fizz;
  • Coconut and vanilla ice cream shake;
  • Lemonade;
  • Chocolate-cream shake.

5. Look For The Best Mixer For You

It is no doubt, a good idea is to avoid sugary cocktails such as margaritas, which contain more than 500 calories.

If you really want to add a sugary mixer to your drink, you can go ahead and add coconut milk or pineapple juice. For creating a cocktail base, try unsweetened one and add rich antioxidants like fresh mint and ginger which will give you the ultimate flavor of a cocktail.

6. Stop Alcohol Induced Eating

You are bound to eat in excess after drinking because consuming alcohol creates a big appetite. This ultimately makes you binge on food. So you should be able to avoid eating unhealthy or calorie rich foods once you consume one or two drinks.

Therefore, it is advised that before starting a wild party, you just fill up your appetite with some low carb and healthy foods. This will keep you away from reaching out for cookies or chips. If you want, you can have some fresh fruits, popcorn, and veggies along with it.

7. Limit Your Alcohol Intake

This is an important tip to follow if you are on a weight loss regime. You should try to reduce your intake of alcohol. If you think that you are drinking too much for a long time, plan for outings or meetings that do not involve drinking alcohol.

For example, go to a movie with your friends, go to a paintball game, or to a bowling night. There are a lot of non-alcoholic options to spend your night out with your friends.

Hope these tips prove to be helpful for you to maintain a perfect balance between alcohol and weight loss. However, I always recommend my friends/clients to stay away from alcohol when following a weight loss diet.



Protein Myths Busted.How Much is Too Much? (Especially for my beloved Trainers)


You’ve heard that too much protein can be bad for your health, but is it true? Get the real answers, based on research.

As a trainer, you’ve probably heard it all when it comes to protein:

Too much protein will destroy your kidneys.

            A lot of protein makes your bones weaker.

            Only professional bodybuilders need that much protein.

There are myths galore about protein, from how too much is damaging to your body to the idea that protein isn’t that important unless you’re a serious lifter.

The truth about protein is that it is misunderstood.

Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. And those statements about bone strength and kidney function? Totally untrue, in fact the opposite is true.

Protein actually plays a role in preventing osteoporosis and strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.

You probably already know some of this, but you need to be able to convince your clients and people who ask you for fitness and nutrition advice. Tell them why getting enough protein is so important:


  • Protein builds muscle mass
  • Adequate protein is needed for post-workout recovery
  • Protein in the diet supports fat loss
  • Protein is important for a healthy immune system and connective tissue
  • Insufficient protein skews body composition

So, we know protein is good and necessary, especially if you’re active. But can there be too much of a good thing?

Sure, too much of anything is always possible, but with protein, that danger level is much higher than most people realize.

To convince the people that they are definitely not eating too much protein, and in fact that they might even need more, let’s take a look at the myths about protein and bust them wide open.

Protein Myth #1 – A High-Protein Diet Damages Your Kidneys


Think of the kidneys as our body’s water filter. They get rid of unneeded substances, metabolites, and other waste from the body.

And yes, kidneys play a crucial role in metabolizing and excreting the nitrogen byproducts from protein digestion. But, this doesn’t mean that eating a lot of protein will overtax your kidneys.

One reason this myth has perpetuated is that research has shown a high-protein intake can increase how hard kidneys work—for people who already have chronic kidney disease and damaged kidney function.

Multiple studies concluded that healthy individuals will NOT develop kidney disease or impaired kidney function from increased protein intake. 

To get into a little more detail, what the researchers found was that increased protein intake does change how your kidneys function, leading to hyperfiltration—but this isn’t a bad thing.

Hyperfiltration is evidence that the kidneys are adapting to higher protein levels in the diet. They are simply doing a better job of metabolizing increased amounts of protein.

Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don’t. That one kidney just adapts and donors have no increased risk for kidney disease.

Need some more evidence?

Researchers have found that bodybuilders and other athletes who consume high protein diets are also not at a greater risk for kidney damage or disease. These people may consume more than 2 grams of protein per kilogram of bodyweight, much more than the average person eats per day.

Protein Myth #2 – Too Much Protein Weakens Your Bones


The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it.

Excess acidity has been found to lead to bone weakness, but protein is not the culprit. 

As a matter of fact, protein in the diet has the opposite effect: it strengthens bones. Increased protein in the diet leads to greater levels of insulin-like growth factor-1, better calcium absorption, and more vitamin D.

All of these effects act to strengthen the bones.

And that’s not all. More protein in the diet, combined with weight training increases muscle mass and strength. This is especially important as we age and naturally start to lose muscle mass. Having more muscle is associated with greater bone density.

So How Much Protein Do You Actually Need?


Now that you explained to the naysayers that more protein is better, how much should you recommend?

Currently the FDA recommendation is for 50 grams of protein per day for both men and women. This is a very general recommendation and isn’t accurate for people who are really active.

For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery.

Personally, I have not found any studies showing that 2 grams of protein per kilogram of body weight is harmful – although I’m still doing my own(DRS) research on that intake (if you find any, please leave the link or study in the comments section!).

For anyone who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.

This means that for an athlete who weighs 175 pounds (this is about 80 kilograms), protein in the range of 160 to 240 grams per day is reasonable, much more than the FDA recommendation.

While helping people figure out how much protein to eat, it is important to keep in mind that too much protein can be harmful for anyone with kidney disease or kidney damage.

Unfortunately, chronic kidney disease is known as a “silent disease.” Symptoms are hard to detect, but you can get some simple tests done at your doctor’s office to find out if you have any issues with your kidneys.

A serum creatinine level test or a urinary dipstick test for proteinuria will tell your doctor if you have any kidney damage and whether or not you need to be careful about protein intake. For anyone with kidney damage, an intake of about 0.6 grams per kilogram is recommended.

Now you have the myth-busting facts to go help your clients, friends, and family make better choices about protein—go forth and change some minds.

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Thermogenic Foods That Really Burn Fat

Are you looking for some ways to lose body fat without too much physical exertion? Is it possible to lose weight by just dieting? Am I in a weight loss plateau? If this sounds like you, then you need some practical ways on how to start weight loss the right way.

Well, most people talk about fitness as if they know exactly how to reduce weight fast. People offer slimming products, diet plans, supplements and even suggest surgical procedures just to achieve quick fix weight loss.

But did you know that you can reduce weight by just eating the right foods? Yes, thermogenic foods helps burn fat while it effectively elevates your metabolism.

Thermogenesis is a process of heat production in all living organisms, humans included. This process is initiated depending on locomotion and movement of the muscles. There are three methods of thermogenesis:

Exercise-associated thermogenesis;
Non-exercise activity thermogenesis;
Diet-induced thermogenesis.

Basically, you can achieve thermogenesis by simply picking the right foods to eat. Thermogenic foods can increase metabolism and calorie burning by triggering or enhancing thermogenesis.

Though physical activity (exercise-associated thermogenesis) is your body’s primary tool in maintaining healthy metabolic functions; a big percentage of your weight loss program can be achieve through diet-induced thermogenesis.

5 Best Thermogenic Foods

So to give you ideas on how to take advantage of natural weight loss, below are the best thermogenic foods that can effectively burn fat.


1. Green Tea

Green tea is probably the most popular slimming tea in the world. Known as a natural fat burner and antioxidant provider, green tea is also the bestselling tea drink in the market today.

Why green tea? Well, this tea contains caffeine and catechins, which are both proven to stimulate thermogenesis and have the ability to boost metabolic levels.

Catechins in green tea helps in elevating thermogenesis by simply inhibiting a fat-storing enzyme. Catechin is also clinically proven to be the most pharmacologically active compound of all types of polyphenols.

2. Lentils

Lentils are another thermogenic foods that can easily help you lose weight.

According to expert dietitians, a one-half cup of lentils can provide over 3 grams of resistant starch. Well, normally starch is not a good thing but I am talking about resistant starch which is beneficial in boosting metabolism that results to fat burning processes.

Aside from that, lentils are also extremely satiating because they fill your stomach easily, so you can avoid mindless munching. Lentils metabolize slowly, making your body to use more energy during digestion.

3. Chili Peppers

Chili peppers increases thermogenesis quite effectively than most known herbs on the planet. It can easily elevate your metabolic rate and kick starts a potent fat burning effect. Aside from being a thermogenic agent, there are a lot more capsicum benefits that you can get from this tiny spicy herb.

4. Lean Meats

This is probably a no brainer for you as lean meats are the most thermogenic of them all. Diet-induced thermogenesis can be achieved effectively if you follow a high-protein diet, which experts suggest to be the most thermogenic type of dieting.

You can get protein from lean meats such as poultry and red meat, but eggs and nuts are also good sources of protein. According to studies, you can burn 30% of the calories the food contains during digestion.

5. Whole Grains

Did you know that eating fiber rich foods such as oatmeal and brown rice can double your body’s capacity to burn calories and fat? Experts suggest that eating whole foods can significantly boost thermogenesis which can burn about 50% more calories compared when you consume processed foods.

Whole grains are also packed with protein, B vitamins, fiber, minerals and phytochemicals which are all beneficial to your health.

These are the thermogenic foods that can effectively burn fat, promotes healthy metabolism and provides overall wellness. Combining a sensible diet that promotes thermogenesis, along with regular exercise will definitely lead to natural, rapid and safe weight loss.

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Insane DRS-Dumbbell Chest Workout

I want to share with you a KILLER home chest workout you can do at home in just a few minutes. It’s a great way to build a muscular chest — and all you’ll need is a couple of dumbbells to do it.

The way it works is by using different chest exercises to hit your chest in different ways, one right after another. I designed this workout to really burn your chest out fast, and you’re really going to be feeling it in your pecs after this workout.

Here’s how it’s done.

CLOSE GRIP DUMBBELL PRESS PULLOVER – 10 REPS. Hold the dumbbells close together (touching each other) and bring them down to your chest. Press them upwards, and then bring them behind your head for the pullover. Bring the dumbbells down as far as you can, and then pull them back up focusing on contracting your chest muscles during this movement.

DUMBBELL CHEST PRESS – 10 REPS. Just like bench press, except with dumbbells. Use a heavier weight than the first exercise. Since this is a drop-set, be especially careful not to bring the weights down too far — you shouldn’t feel a “stretch” in your chest muscles. Most people should go down to about 90 degrees, but advanced guys who are more flexible

PUSHUPS – 10 REPS. By this time your chest will be burnt, but make sure you stay at it. Do your pushups as normal, because this is your second drop-set. Again make sure your form is on point even when you’re really tired.


For a full chest workout, do this 7-8 times. Take 60-90 seconds rest between sets.

And that’s it! Maximum “work” and results in your chest and minimum time…which is what I’m all about.

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Lose Weight Without Going On A Diet

10 Tips To Lose Weight Without Going On A Diet

Lose weight without going on a diet. Yes, it can be done if you follow these 10 tips:

1. Your plate can be a problem. Use a smaller plate than your regular if you want to lose weight. It has been proven that if you eat a fixed portion of food from a large plate, you feel like your portion is a small one and eat more. If you eat the same portion from a smaller plate, the meal seems too much and consistent and you’ll eat less.

2. If you use a small fork you eat more. Researchers believe that if you eat with a smaller fork you will feel like you are making slower progress in satisfying your hunger, so you’ll eat more.

3. If you are a woman eat with men and you’ll eat less. Women want to look sexy and delicate, and a huge hunk of meat on the plate clearly doesn’t show that.

4. Try always to read the label and do so to get used to the healthy dietary choices. It can be in a supermarket two foods that look the same but the fat content is different. If you read the food’s label you’ll eat healthier.

5. As I said in another post, drink two glasses of water before every meal. The water fill the stomach and you’ll eat less.

6. Avoid light at night, turn off your TV and PC or Mac if you want to stay fit. A study showed that people who are staying into the light at night have gained more than those in darkness.

7. Don’t keep supplies of snacks in your home. If you have around chips, chocolate, waffles or any other snacks, you’ll be a thousand times more tempted to eat than if you had to go to the neighborhood store to buy those snacks.


8. A study showed that a bowl with salad placed prominently in a school cafeteria increases vegetable consumption by 250-300% per year. So place around a few bowls with fruits and veggies.

9. When you eat with your friends you eat more than if you eat alone or with a stranger.

10. When you see a fitness ad your mind goes like this: “I can eat anything now because tomorrow I’m going to the gym.” Avoid fitness ads if you want to lose weight without going on a diet.

There are many types of diet, from the healthy to the custom diet. Some are exaggerated and can do you much harm. But if you want to lose weight and just can’t follow a diet, these simple tricks will help. They are based on research and are recommended by specialists.