4 ways to shred fat and keep it off (No gym required)

November 29, 2016 by  
Filed under The Fitness Bug




Fitbugger Aurora

You know… We have covered a lot of topics on here over the years. And today, there are enough results flying around as proof that what we teach on here, works.

One of those things is shredding fat without losing muscle.

Shredding fat AND losing muscle is what WILL happen to you if you start…

– Cutting carbs
– Doing slow go cardio for 2 hours or more

The best way to shred fat without losing muscle (In terms of working out), is to start doing structure weight training routines.

In addition to that, you could start doing some HIIT cardio too. Especially if you have a body fat percentage above 25%.


If you’ve been into ‘fitness’ for any length of time longer than 3 months. You will know that ‘the gym’ can becoming boring pretty quickly.

It’s the whole ‘too much of one thing isn’t good for anyone’. And that’s why it’s highly recommended to find a physical activity that doesn’t involve stepping into a gym.

This is also one of the things that will keep you on the fit wagon over the long term.

If you want these activities to help you shred fat. Then you need to choose activities that act as HIIT cardio.

So let’s look at some…


This is #1 on the list, because it’s an activity that allows your body to ‘fully flex’ and relax. It allows you to stop and think for an hour or so, with no interruptions from…

– Work
– Kids
– Friends/Colleagues

The best thing to do, is to swim intense laps back to back for 2-3 minutes. Followed by back stroke or butterfly laps for 5-10 minutes.

Relax and repeat. You are done when you are done.


#2 On the list, because it’s a whole lot of fun. All you need to do is play. HIIT happens automatically.


#3. Just don’t get hit in the face (Easier said then done). So listen to your coach. It acts as HIIT, due to the intense blocking and punching that happens.


You could do this in the gym. But a real bike is more fun and effective.

– Ride fast for 1 minute
– Ride slow for 1 minute

Do that for 20 minutes, twice.

Another thing you could do is > ride up a hill a few times. That isn’t as fun though.


You don’t have to live in the gym to shred fat without losing muscle. And you can indeed do the above, lift no weights and still shred fat.

This is how you get your fitness fix for the long term. To build results that you get to keep. It’s topic that we could talk about all day.

The best part of all, is that you’ll be having a lot of fun when you do those activities above.

Fun… Which is what will keep you on the fitwagon for life.

6 Foods To Help Increase Testosterone

November 22, 2016 by  
Filed under The Fitness Bug


d-aspartic-acid fenugreek magnesium vitamin-b6 vitamin-d zinc

If you are looking to boost your testosterone levels so that you can see faster muscle building results, you need to start paying a little more attention to what you’re eating on a day to day basis.

While getting in adequate calories, proteins, carbs, and healthy fats in general is absolutely essential to being able to have the energy to support proper muscle growth, there are certain foods that tend to hold ‘superpowers’.

These foods, when eaten, will not only support the muscle building process, but also support higher testosterone levels. And since testosterone is the most powerful muscle building hormone in the body, if it’s low, you won’t be seeing as fast of results regardless.

Here are the main foods to focus on that hold these special benefits.


Oysters are an all around muscle building super food. Not only do they contain a high dose of zinc, which is an important mineral for faster muscle building, but they also contain protein, which supplies your body with the amino acids to generate more lean muscle mass.

Grass Fed Beef

Always opt for grass fed beef when choosing between the varieties. Grain fed beef is likely to be higher in chemicals, which can promote the formation of estrogen in your body. Since estrogen works directly against testosterone, this is very bad news as far as your muscle building goes.


Almonds are the next superpower food when it comes to enhancing testosterone levels. These will supply you with healthy fats and healthy fast are going to be needed to keep your hormonal levels optimized.

Men who eat very low fat diets tend to show significant declines in testosterone, so it’s something that you should be avoiding.


Salmon is a food rich in omega fats, which can provide the essential fatty acids that your body needs to deal with the stress of exercise correctly. Men who are not getting enough antioxidants may suffer a weaker immune system which can also throw your hormonal system out of balance.

Keep your testosterone levels optimized with an adequate omega intake.

Pumpkin Seeds

Another zinc rich food, pumpkin seeds are a great choice for providing this mineral to the body while also giving you yet another dose of healthy fats.

Men will fare much better consuming a diet that’s moderate in carbs and moderate in fats than a high carb, low fat diet due to its impact on your hormonal levels.

Brussels Sprouts

Finally, the vegetable that most people turn their nose up – Brussels sprouts are also one to be taking in more regularly. This vegetable will help to provide indole-3 carbinol, which can help to reduce the estrogen levels in the body and help to increase libido levels in men.

Serve this up boiled or baked – whatever your preference.

So there you have some of the top foods to be eating if you want to enhance testosterone release and see better results from your workout program. Make sure you are taking the time to get these into the picture with your nutrition approach. If you want to enhance your results, try out a natural testosterone booster here at supplementyouneed.com, for an easier approach to boosting T Levels faster.

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