Archive for the ‘Product Reviews’ Category

Body Fat – How to “FairBurn” it Off and Live a Healthy Lifestyle

Wednesday, February 8th, 2017

Whether you want to lose weight, become more fit, feel better, or even add on some weight and muscle, nutrition is key!

Exercise is important and should not be forgotten, but in order to lose and maintain your weight, up to 75% of that will come from proper nutrition, while the other 25% will come from exercise. This is frustrating, confusing, and sometimes infuriating to many because nutrition is a discipline filled with complicated and conflicting information.

Dave and Elyse Fairburn Fortunately, nutrition and your “diet”, over time can become an easy and natural way of living, which is why a couple of my friends created the Fairburn it Off Nutrition & Fitness Plan. When you have a goal, a plan, and some motivation, progress falls right into place.

What is Fairburn it Off?

The Fairburn it Off Nutrition & Fitness Plan was created by husband and wife team David and Elyse Fairburn. Despite David being a certified nutritionist and Elyse being an instructor in the fitness world, they initially struggled themselves with trying to calculate the perfect amounts of food and succumbing to strict diets and several supplements. After finally taking a step back and using what they know and have experienced, they created a sustainable lifestyle nutrition plan to help people lose weight, maintain that weight loss, and not fall prey to some of the very pitfalls that the Fairburns experienced themselves.

The key to the plan is sustainability – the belief that when you simplify healthy living by making your lifestyle healthier and easier to maintain, that you will experience consistent and positive results.  To accomplish this, the Fairburns plans were designed to help you better understand proper nutrition through eating clean, nutrient-packed, whole foods, while still maintaining fitness through both cardio and resistance training. Through sustainability and this balance between nutrition and fitness, you can see positive progress and build new and healthy habits.
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The Benefits of MaxiRaw Creatine

Tuesday, February 7th, 2017

What Creatine Is and How It Works

Creatine BodybuilderCreatine is a substance that is naturally manufactured by the body. It is a nitrogenous organic acid that is considered to be the energy source for muscles. Identified in 1832, creatine is now one of the most commonly used supplements by those who practice sports, especially bodybuilding.

Creatine supplements are especially appreciated for their positive effects in increasing performance for intensive training sports, maximizing workouts in general and offering an advantage in anaerobic athletic contests. At Project Swole our personal experience using creatine is increased strength for max effort training and increased stamina for short duration anaerobic activity (sprinting, higher rep training, Olympic lifting).
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Sweat With Kayla App Review

Tuesday, October 18th, 2016

As a follow up to last week’s introduction to Kayla Itsines’ Bikini Body Guide, here’s a sweet review of Kayla’s new app designed offer a supportive community for those trying to get off the couch and start moving. At Project Swole we’re not limited to our hardcore attitude. We care more about getting couch potatoes off their butt and excising, than we do about everyone deadlifting 700 lbs.
Sweat With Kayla App

Sweat with Kyla!

Have you heard of the latest Sweat with Kayla app by Kayla Itsines? If you haven’t, then you should read this to learn how it may help you!

The market is saturated with fitness programs each claiming that they are the end all be all of fitness. Many of them are very similar, offering variations on the same exercise moves and advice. So it makes sense to be skeptical when you come across yet another workout app, but the Sweat with Kayla Itsines app really is something different. (more…)

Does Kayla Itsines Workout BBG Program Work?

Monday, October 10th, 2016

Who is Kayla Itsines and what is her BBG workout program all about? Read on to learn more about the Kayla Itsines workout!

Kayla Itsines Workout

With over 5.7 million followers on Instagram and an active and enthusiastic community of fitness-minded women across social media and around the world, you have probably heard of her Bikini Body Guide workout program.

Kayla is a certified personal trainer hailing from Australia and has created the largest exercise community for women in the world, and it’s easy to see why.

The Kayla Itsines workout BBG program makes it easy for any woman, of any fitness level, to reach her goals and achieve the bikini body she has been dreaming of. (more…)

The Top 5 Most Efficient Forms of Cardio

Friday, February 5th, 2016

The Most Efficient Cardio You Can Perform

Bodybuilder dipsThis is an excerpt from Nick Nilsson’s book Muscle Explosion: 28 Days to Maximum Mass

Interval Training is simply THE most efficient type of cardio you can perform. You can get pretty much ALL the benefits of longer-duration cardio but without the long duration. Moreover, you don’t get the boredom, you don’t spend all your time doing it, and you don’t have nearly the risk of overuse injuries.

In a Nutshell:

Low-intensity exercise is defined as working at a heart rate of about 60 percent to 65 percent of your maximum heart rate (equal to 220 minus your age; thus, if you are 20 years old, 220 minus 20 is 200 maximum heart rate).

High-intensity exercise is defined as working at about 75 percent to 85 percent or more of your maximum heart rate. Using the example of 200 as your maximum heart rate, working at 60 percent of it would be 120 beats per minute. Eighty percent would be 160 beats per minute.

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Why You Need To Add Citrulline Malate To Your Pre Workout Regimen

Thursday, February 4th, 2016

Among the top pre workout supplements, Citrulline Malate is a supplement that provides amazing benefits in the world of athletes and bodybuilders. This supplement originates from the vital amino acid citrulline, which is produced when amino acid ornithine and carbamoyl phosphate is combined. This process occurs when the body disposes of nitrogen waste. On the other hand, malate (or malic acid) is a salt compound found in some fruits. This combination makes up citrulline malate.

Using Citrulline Malate Pre WorkoutCitrulline Girl

When citrulline malate is taken 20-40 minutes before a workout or weight training session, it improves overall performance and increased stamina. A citrulline malate study done by the Journal of Strength and Conditional Research shows a significant increase in strength a quarter of the way through a workout by 18%. Toward the end of the workout, participants’ strength increased by 53%. This enhances overall performance and allows for swift recovery in between workouts and many other benefits.

Benefits of Using Citrulline Malate During Workouts

Additional benefits of Citrulline Malate include reduced fatigue and improved aerobic performance. European studies show an increased reduction in physical and mental fatigue. This supplement allows for more intense training as it provides energy (increases ATP production by up to 30%) and a metabolism boost for heavy work-out sessions and fast recovery. Citrulline malate relaxes the blood vessels which leads to fuller looking muscles. It’s been clinically shown to help support lean muscle mass gains. It also includes the ability to decrease overall body fat. Some additional benefits include improved memory, increased mental alertness and overall clarity. It has the tendency to leave users feeling strong, well-relaxed and have an overall sense of well-being.
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Introducing JackedPack

Friday, October 4th, 2013

Deciding which nutritional supplements to take is a challenge for most people. The sports nutrition market is currently so over saturated in most categories that it makes it very difficult to discern which products actually work, which ones taste good, and/or provide the best value for money. It’s silly to go out uninformed and drop $50+ dollars on a single product and get a nasty surprise if the quality isn’t up to par.

Jacked Pack

JackedPack solves this problem by taking guesswork out of the equation. For under $10/month, subscribers receive a monthly box of new samples from the best brands in sports nutrition delivered right to their door. This way members can test a wide variety of products ranging from standard supplement categories like pre-workouts, protein powders, fat burners etc. to unique items like protein cookies and breads. As they like to say,

“It’s like Christmas for meatheads every month!”

If members enjoy the samples, they can buy the full size items through JackedPack at a great discount.

The guys at JackedPack are also building a likable brand with a great sense of humor that comes through on their online content, workout articles, and monthly product descriptions.

Team JackedPack will be contributing some content to Project Swole in the coming months so check them out at www.JackedPack.com and use the promo code SWOLE to get 50% off your first month.

Connect with JackedPack on Facebook and Twitter, but always place your order through the links here at Project Swole so JackedPack will know that Swole sent you!

I received my first JackedPack the other day. Took some pictures. I’ll post a review shortly when I have a chance to go through it and try a couple things.

What is Creatine?

Wednesday, May 1st, 2013

What is Creatine?

Creatine Bodybuilder
Creatine is made up of the amino acids arginine, glycine and L-methionine, which are synthesized in the liver and kidneys. Some creatine is obtained naturally from meat and fish in the diet, particularly those containing high levels such as beef, tuna and herring though some is destroyed when meat is cooked. An average human has approximately 120 grams of creatine in the body at any one time and this is broken down into creatinine at the rate of 2 grams a day and excreted by the kidneys.

At the most, athletes usually use doses of 3-5 grams of creatine supplements a day. This seems to be the most effective, maintainable regimen.

Functions of Creatine

Creatine is stored in the muscles of the body and is used to produce energy for muscle contraction. During exercise the muscle contraction and relaxation requires energy. This is obtained when adenosine triphosphate (ATP) is broken down into adenosine diphosphate (ADP) in a process called dephosphorylation. The free energy that is released can then be used by the muscles.

The phosphastes in creatine are then used to rebuild ATP from ADP, so theoretically the more creatine in your muscles, the quicker ATP can be restored, resulting in more energy available in the muscles. Creatine is used for both strength gains and muscle gains, and is often associated with increased stamina over a short period of time.
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Three Step Muscle Gain Plan

Tuesday, April 17th, 2012

Updated for 2012!

Do you want to gain mass super fast while staying lean enough to show off your 6-pack abs?

If so, then this Three Step Muscle Gain Plan is for you!

Muscle Gain Before After

How to Gain More Muscle Fast!

More often than not we see supplements focused on helping people, usually women, lose weight. But men desire to be healthy and fit just like women, and some men also strive to become big, strong, fast, and powerful.

To that end I want to introduce a potent combination of supplements designed to maximize muscle building and maintain a low level of body fat.

Now I would like to introduce you to N.O. Xplode, Optimum Nutrition Serious Mass and Optimum Nutrition Whey Protein.

The combination of N.O. and whey protein will help you get the strong, powerful, lean, healthy body that you dream of. Hardgainers can choose the whey protein weight gainer Serious Mass, while mesomorphs and ectomorphs can opt for straight whey protein powder, which has fewer overall calories and carbs.

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How to Use the Intermittent Fasting Method Eat. Stop. Eat.

Tuesday, October 11th, 2011

How to Drop Weight If You Are Tired of Restrictive Diets

Eat Stop Eat

If you’ve had trouble following your current diet plan, you might do well with a diet that is tracked on a weekly basis.

It’s hard to follow a strict diet plan every day. The demands of most popular diets require users to keep a log of everything they consume and keep constant track of calories – and many times, people fail at their diets because they don’t fee like they’re able to keep up with all the details. Constantly monitoring caloric intake is simply too tedious for most individuals.

Strict Diets Often End in Failure

Here’s an illustration: An article published in the International Journal of Obesity in 2007 shared the results of a study of several diet plans with strict calorie tracking requirements. The study gathered 311 overweight females and randomly placed each of them on either the Atkins Diet, the Zone Diet, the Ornish Diet, or the LEARN Diet.

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