Ways to Lose Weight Without Losing Muscle Mass

A lot of people overlook the fact that muscle mass is important. It is important not only because it improves your looks. It is important because it helps you in so many ways.

It is imperative that you don’t lose your muscle mass simply because it helps supports your movement. Muscle mass is also needed in order to perform physical activities whether you are running or you are lifting. However, a lot of people today are simply trying to lose weight causing the body to lose its muscle mass in the process. So what could be the best thing that you can do to still lose weight without losing the muscle mass?

Eat enough protein

Protein is important in order to build muscle and to make sure that you don’t lose muscle when you are doing physical activities. In order to meet your body’s protein requirement, it is imperative that you check the amount of food that you eat. Chicken breast is a staple in meeting a person’s protein requirement for the day. In addition to this, it is also practical to make use of protein supplements. What makes protein supplements a great option is the fact that you can actually absorb the protein in your muscles fast. Whey protein that goes with BCAAs is becoming popular because this can even be taken during the workout in order to prevent catabolism.

Don’t run for over 30 minutes

You have to understand that running can catabolize the muscles as well. Though you are burning fats, you can be burning the muscle mass making your body thin in the process. As a good way to stop muscles from being catabolized, you’d rather stick to sprints. This can help you lose fats without burning your muscles. And also, be sure that you only do it for only 30 minutes.

Lift heavy

Another important tip that you will have to follow is to lift heavy. This prevents the body from losing your muscle mass. Also, there are some workouts that help burn body fats. For instance, front squats can burn fats in your abdominal region and the same goes for deadlifts.


Rest is also an important part of recovery and building muscle. If you don’t take a good amount of rest, then most likely, the body won’t have enough time to rebuild the muscles. Sleeping 8 hours a day is a good way to ensure that the body is going to recover especially if you are going to train extensively.
A lot of people forget to have a rest day as well. You have to understand that as you age, the time needed for the body to recover also increases.

Know which carbohydrates to consume

It is also important that you eat the right carbohydrates. Whole grains can be a great option. This way, your body doesn’t burn the protein that you took. And it means that there is more protein for muscle recovery. The timing of consuming carbohydrates can also be tricky.

If you want to lose weight without losing your muscle mass, you will have to plan things carefully. It is important that you don’t stick to just running.

Effective Ways to Stay Healthy In 2018

New Year is always an opportunity for us to be healthy and it is undeniable how many individuals are looking forward to living a healthier life. However, a lot of people fail to commit to their New Year’s resolution. So what are ways on how you can stay healthy for the rest of 2018?

Know your unhealthy habits

Do you smoke? Or perhaps, you stay late at night online? It is important that you know exactly your unhealthy habits. This way, you will be able to formulate a plan. The best way to eliminate your unhealthy habits is to start things in slowly. Making an abrupt change in your habit may not be as effective as people think.

Consciously buy healthy foods

You want to make sure that you are going to have healthy foods in your kitchen. This can help you change your diet. Also, try to prepare the meals a few days early in order to make sure that you simply stick to planned healthy foods.

Drink a lot of water

Water plays a crucial role in our metabolism. A lot of people forget the fact that human body needs at least 2 liters of water in a day. You want to make sure that you also drink more in case you become active. You also want to drink more if you end up drinking coffee and other caffeinated drinks.

Eat more vegetables and fruits

One of the best ways to stay healthy is by making sure that you have enough fruits and vegetables in your diet. This can help increase the amount of fiber that can help improve your gastrointestinal health. In fact, you can replace unhealthy meals with fruits and vegetables. You can make a smoothie out of your vegetables and fruits in lieu of sodas and other sweetened drinks.

Sign up to a gym at least for the next 8 months

Exercise is an important part of living a healthy life. However, if you are serious about staying healthy this year, you want to make sure that you are going to force yourself. A lot of people living unhealthy lives are usually not used to doing regular exercises throughout the week. By paying for the gym for the next months, you have no other choice but to commit to living a healthier life.

You also want to stick to workouts that match your level of fitness. In fact, it is best if you can hire a conditioning trainer that can help guide you through your workouts. You can also avoid injuries this way.

Take protein supplements

Protein plays an important role in your health. By taking more protein in your diet, you can allow yourself to not have cravings. You can also build muscle with protein.

If you happen to have a New Year’s Resolution to stay healthy, it is a good idea that you check these tips. You will be surprised by the changes that you will experience. But of course, keep in mind that healthy changes in your lifestyle may be easier said than done.

How to Spot the Best AirBnb Option

Given the popularity of share economy today, a lot of people are no longer staying in a hotel. Instead, they opt to choose Airbnb options. For starters, what can you expect from Airbnb? The concept is sharing a room or even the entire house for travelers. Not only does it provide extra cash for the host, it can also help travelers get the experience that they want without really dealing with the expensive hotel option. But of course, not all Airbnb hosts provide the best experience. Here are some tips on how you can find the best Airbnb option for you.


First, you want to make sure that you are going to take a closer look at the location of your Airbnb. Be sure that it is accessible to the places that you want to visit. You also want to assess the distance of the location in relation to public transport. It is a good choice to stick to a place with access to a train station. Here, you will be able to get to different parts of the city as you travel.

Read the reviews

The last thing that you want is to encounter a host that doesn’t reply to your inquiries and messages. What you want is to have a host that can assist you whenever you need anything. What you can do is to take a closer look at the reviews. Usually, it is a good idea to stick to tried and tested hosts. Though they often times have a higher rate for their room, it is usually worth it as you don’t have to worry anymore.

Check the internet

You also want to have access to the internet if you are going to stay in your Airbnb. There are some Airbnbs for rent that has choppy internet connections in some areas of the house. Be sure to ask the host about the internet before you even book. This can help communication easier with your host.

Choose between shared room and private room

There is a big difference between sharing the room with other travelers and having a private room. First, let’s discuss the cost. It is a common occurrence that you can save a good amount of money if you are going to share the room with other individuals. Unfortunately, you also have to consider your privacy and if you don’t want to be disturbed.

There are instances when the difference isn’t really much. For this scenario, you have to consider a private room. Also, you may want to ask the host if there are any people staying in the shared room. There are instances when you can save some money paying only for shared room option but in reality, you have the room all by yourself.

If you are going to choose to stay in an Airbnb, it is a good idea that you take a closer look at these details. Be sure that you are going to also compare at least three Airbnb options. This way, you will be able to get the best deal.

Travel Tips for Those with Small Budgets

It seems that every time you log into Facebook and Instagram that you see a lot of people posting travel photos. Unfortunately, a lot of us can’t travel as much as we wanted to. Traveling costs a lot of money. And with responsibilities on your way, it is important to prioritize the more important things.

So have you ever thought if it’s a possibility to travel even if you don’t have a huge budget? The answer is yes. There are creative ways how you can travel. Here are some tips for those travelers dealing with a small budget.

Find a way to earn more than you usually do

The first thing that you have to do is to make sure that you have as much money as you can bring to your trip. Keep in mind that you should never be using your emergency fund or your savings if you are going to travel.
Instead, you want to have a separate travel fund. One of the best ways to do this is by working extra hours. Or perhaps, you want to find a way to earn extra money with a side business.

Buy the tickets ahead

As a general rule of thumb, you want to make sure that you are going to buy your ticket ahead of time. You don’t want to buy your ticket a few weeks before the trip itself. You also want to compare the flights. It is even a good idea to maximize the promos provided by budget airlines. Though they are offering subpar services in terms of in-flight meals and other amenities, you can still get to your destination for a significantly cheaper price if you do this.

Visit during off-peak

You also want to know when to travel. If you are traveling during peak season, expect that everything can be so expensive. Instead, know the months with the least number of tourists in the place where you want to visit.

Go for AirBnb instead of hotels

You also want to dump the hotels and stick to other alternative options. One of the best options is to stick to AirBnb. You can choose between homes, condos, and even budget hotels are starting to sign up on AirBnb offering competitive pricing for its clients.




Pack only what’s necessary

You also want to make sure that you are just bringing the most necessary items. As rule of thumb, you would want to bring everything in a backpack. This way, you also don’t have to pay for check-in fees. In addition to this, you may even have the mobility that you need when using public transport. You can make use of trains instead of using taxis.




Know where to eat

This part takes a lot of research. In fact, there are travelers who opt to cook and bring food with them as they travel. This helps them save a lot of money during the entirety of the trip. You can also try to check the internet for the best spots that other budget travelers could actually recommend.

Traveling shouldn’t be too expensive if you know your options. These are just some tips that can help you explore new places without burning your funds completely.