One area that is often overlooked is the lack of sleep we get every night. Stalled progress might very well be the result of too little sleep. You should be aiming to get at least 7 hours a night and on the weekends aim for 8-10 hours.
 

Eating a big breakfast has been shown to curb those late night munchies. Start your day off with a big healthy breakfast, don't skip it.
 

Are you longing for bigger triceps, well here are some tips to tear up those triceps when you dip.

• Keep your elbows in, don't flare them out.
• Try and keep your body in an upright position
• Make the circumference of the bar bigger
• Think of driving your hands into the bar as you push yourself up.

This quote was taken from Eric Cressey of www.ericcressey.com

"Remember the 23:1 rule. You can have a perfect hour in the gym each day, but that still leaves you 23 hours to screw it up at home and work!"

Stretching isn't enough to keep the muscles limber and lengthened. Stretching only works to increase the range of motion in a muscle. Mobility work is key as it takes your joints through their full range of motion in a controlled yet dynamic manner. Mobility work will help you move more efficiently and is more effective in preparing the body for high intensity exercise.

If you're looking for a short, quick and intense workout try this one on for size and complete as many rounds in 10 minutes as you can. Now try adding this in twice a week. You'll see a change in your physical conditioning in 4 weeks.

 

5 burpees

10 jump squats

5 pull ups

For less than a tank of gas you can release tight muscles and relieve yourself from any minor aches and pains you might be suffering from. Investing in a foam roller is probably one of the most effective ways to get yourself back onto the road to optimal muscle tissue health and length.

Reciprocal inhibition is a beautiful thing when applied properly. If your chest has taken a vacation from your bench press, try stretching your lats before attempting this lift. Simply pull down on the bar as if you were trying to pull the bar through the bench press rings. As a result this will relax the lats allowing the chest to
contract more efficiently.

Green tea has been around for decades and is a staple nutrient in some countries diet. There is a wealth of literature that shows the health benefits of green tea. Epigallocatechin gallate (EGCG), an anti oxidant found in green tea is twice as potent as resveratrol (anti oxidant), found in red wine. Start with a couple cups of green tea a day and then move on to using capsules. Capsules allow for more of the green tea extract (which has been proven to increase fat loss, fight cancer, lower blood sugar and lower blood pressure) to be utilized.

One of the easiest ways to boost fat loss is through the restriction of carbohydrates. However for most people this can prove tough. Instead, try getting all your carbohydrate sources through fruits and vegetables. Fruits are high in antioxidants and are a good source of fibre while veggies have many phytochemicals and nutrients that are very important for the body's well being. So, toss out the pasta and whole grain bread and go all natural!