Category Archives for "Tips"

How I FIXED My Uneven Abs. In 4 Weeks.

man on street staring to the left with shirt off and flexing ab muscles

So you've been killing the gym, hitting your cardio, eating within your diet and knocking out those crunches and you finally see abs. But, there's a problem; your abs are uneven...

Looking for a quick solution to this problem?
We have one.
So what?
YOU HAVE ABS, let's explain further.

Here are a few reasons why you may have uneven abs:

  • Training imbalances

When you exercise, you naturally exert more strength to one side or another. In some extreme cases, you could end up with an obtuse physique. No one is perfectly symmetrical but for others who perpetually train with improper form or weights may see dramatic asymetrical abs results in their frame.

  • Spinal abnormalities (ex. Scoliosis)


Mild scoliosis has no impact on the symmetry of the thickness of the OE and OI in the supine and standing positions. The direction of curvature had no effect on the symmetry of the abdominal muscles studied.

What does that mean in layman's terms? Albeit many people think that Scoliosis is the culprit to their asymetrical abs, its not. Unless you have a more than mild to severe case, it's not the issue.


Cues of phenotypic condition should be among those used by women in their choice of mates. One marker of better phenotypic condition is thought to be symmetrical bilateral body and facial features. However, it is not clear whether women use symmetry as the primary cue in assessing the phenotypic quality of potential mates or whether symmetry is correlated with other facial markers affecting physical attractiveness.

Human beings are quite simplistic when it comes to physical attractiveness; you aim to find someone who's symmetrical and athletic. If you're struggling with the idea of having abdominal muscles that aren't symmetrical, you're missing a piece of the pie. Luckily for you, it's a small piece, and no one will miss. Science shows that humans focus on facial symmetry:

The Mirror is your worst enemy

Therefore, just the fact that you have abs places you a step above the rest. It can manifest insecurities within yourself to look in the mirror and not have "perfectly" even abs but only for one reason; you need to stop comparing yourself with others. Many athletes and bodybuilders you see on magazines and television have "perfectly" defined bodies with perfect abs; they are the minority. You should be proud that you've attained a physique fit enough even to have abs.

Body dysmorphic disorder (BDD) is extremely prevalent in society today. Men and Women obsess over what they see in media and it leaks to many insecurities. I, myself have experienced issues coping with my own body. Without a doubt I am more fit than most men my age but after growing up watching Arnold Schwarzenegger and Robby Robinson with their perfect physiques, it's hard to look in the mirror and smile at times. This is something you will have to overcome eventually, it starts with being satisfied with the results that you have fought for.

I tell many of my clients not to focus on their outside core at all. One of the least exercised part of the body is the internal abdominal, they may not give you that 6 pack but they're extremely important. Throughout every exercise you perform, you will inevitably have to use your core. Certain muscles in your body help you maintain balance and breathing, your core is one of those set of muscles. Maintaining a strong inner core will allow you to perform all other exercises easier. Focus on that, your body is already beach ready if you can see some definition!

Is It Possible To Fix Uneven Abs?

The Rectus Abdominis is a muscle, unless you're a cartoon you cannot simply edit your internal physique. It's basically long flat muscles at the front of the abdomen that allows you to bend forward and backward with force. So if you train this region, and reduce body fat, you can increase the size and distract from any staggered abs.

From my experience, clients tend to be more concerned with upper abs that look distorted and lower ab fat that has a tendency of sticking around even when you're dieting. The only solution is to train and continue a caloric deficit and shoot for the six pack abs.

In short, no, not without cosmetic surgery (which can cost up to 10,000). But what you should focus on is building more muscle mass in the abdominal to show a more in-depth definition. Stronger, more defined abs are much more sought after than "even" abs.

Are Green powders healthy? Well, No.

Are Green Powders Good For You Or Just Another Fitness Fad?

Green Powders have recently become a fitness fad that people all over the world are trying out. Supermarkets and online stores have a range of nutritional powders, often labeled as ‘superfood’ powders. These powders often have pictures of some or the other ingredient that has certain medicinal or fitness properties. Right from kale to chlorella, there are a number of foods that one can find in the form of green powders.

If you are still wondering what exactly these green powders are used for, they are natural nutrients that are meant to be mixed with smoothies or along with your regular meals. There are a number of ways in which they can be ingested, all leading to the same beneficial effects. However, there is a constant debate over whether these super foods are actually good for you, or if they are just another fitness fad that has come around.

Packed With Nutrients That You Need

One of the biggest reasons why green powders started to become popular was because of their ability to deliver the nutritional essentials that we need in our diets. For many of us, junk food and unhealthy eating habits cause us to get far less nutrition than what we actually need. Our bodies need a certain amount of vitamins and minerals that can only be obtained by eating a good amount of vegetables and fruits. But sticking to those healthier diets and eliminating all the junk is not the easiest task. In those instances, green powders can be incredibly beneficial and can give you the essentials that you need.

Another reason why green powders can be incredibly beneficial is because of the ingredients that are generally used to make these products. On average, green powders consist of a blend of twenty to forty different kinds of ingredients. These vary from leafy greens to fruits to probiotics. These products also try to deliver a substantial amount of fiber through their content of rice bran or inulin.

Are Green Powders Healthy?

If you are considering adding green powders to your diet, the next question that you should be asking is if they really are the healthier choice. There are varying degrees of this answer, depending on what you are using the green powders for.

Using As A Supplement

One of the main reasons why green powders are considered to be a healthier choice is because they act as a natural supplement that can be added to your food. When trying to incorporate a healthy diet, you want to make sure your body is getting all the essentials that you need. Because of the nutrient content of these products, using them as a supplement is considered to be a healthier choice, and can help you get fit faster.

Supplements may give you the essentials that your body needs, but these are in no way a complete replacement to eating your greens and fruits. While green powders may give you the nutrients from their ingredients, they often don’t give your body the fiber and water content that is often found in these vegetables. Fiber is essential to regulate your body’s digestion processes, and the lack of this can cause you severe problems.

Being Wary Of Over Consuming Nutrients

Often, green powders are designed to offer one particular nutrient in higher quantities. For example, some nutrients may contain a high amount of Vitamin C that your body needs. However, having only this green powder and not getting your other vitamins from additional sources can have detrimental effects on your body, and can cause you to have vitamin deficiencies. Moderating your dosages when trying out green powders is absolutely important if you want to stay your healthiest.

Benefits Of Green Powders

When taken in the right manner green powders can provide you with a range of benefits, making it a supplement that you should consider adding to your diet. Here are some of the beneficial effects that you experience when you start adding green powders to your meals.

1. Can Prevent Chronic Disease

There have been numerous studies that showcase the correlation between green powders and their role in keeping chronic diseases at bay. The beneficial enzymes in these green powders, in particular, can contribute to a healthier lifestyle and can protect the body from certain forms of cancer.

2. Improves Energy Levels

A lot of the ingredients that green powders tend to use are known for improving alertness and can improve your energy levels. Adding a spoonful of green powder to start off your day is considered to be a good practice and something that a lot of bodybuilders and athletes, in particular, tend to do.

3. Helps You Detox

With all the harmful pollutants that our bodies are generally exposed to, it becomes important to draw out all the harmful things that could damage our bodies. The process of detoxification is considered to be incredibly beneficial for maintaining good overall health and is something that green powders are known to help with.

To sum it all up

While green powders are surely beneficial for those who want to add some additional nutrition to their diet, it is important to take them in moderation, and not as an all-around solution. Remember, green powders are not meant to replace, but supplement.

No Matter What I Do I Can’t Lose Weight. Here’s why

glass of soda that is sparkling

I hear this a lot in the fitness community. Most of my clients have said those exact words to me at some point.
That's why I want to squash this no matter what BUT also provide you a solution to your issue.

So you find yourself eating salads, avoiding processed foods and avoiding beer but for some reason,
you can't pull off those love handles.

If you can subtract the potential diagnosed medical issues that may be the culprit to for your troubles with losing weight. You should continue reading, but if you feel that you are excessively tired and it is hard for you to breathe regularly, it is best first to seek medical assistance and understand what is happening internally. I would suggest everyone who is genuinely interested in becoming healthier first to see a physician and gain a better understanding of their health before they hit the gym.

So let's continue here, my first tips for any client looking to lose weight is to kill three things from their diet:

Avoid Soda, Smoothies & Juice

Despite what some may say, smoothies and juice are not beneficial for your goals. Here's why generally a smoothie not personally made by yourself contains added sugars & subtract fiber for easier processing. Juice is the sugar without the fiber of a fruit.

When you remove the fiber from fruit, you force your body to process all of the sugar and carbohydrates within the drink you are consuming. Fruit in itself as a whole food is not unhealthy because the fruit is very fibrous; I suggest to my clients to eat fruits as a snack instead of juice and smoothies.

If you're looking for something to fill your stomach and get a few calories, I would suggest slim fast as a good alternative. Shakeology or similar products tend to be nutrient dense and are fairly affordable compared to a smoothie.

What about Soda?

Don't drink soda. It's relatively simple, it's just carbonated sugar water, even if it were in a fancy can and called skinny. One widespread tactic of drink companies is to change the serving size of their drinks. They do this to convince you that they only contain a little sugar.

If a can of soda is 2.5 servings and the sugar is 8g per serving, you find yourself drinking 20g of sugar (half the Daily Value for men and 80% for Women).

glass of soda that is sparkling

What about diet soda?

I do suggest certain diet sodas for many of my obese clients. I don't believe quitting cold turkey is ever a great idea for people with an addiction to food. If you don't have a habit of consuming soda or sweets, I wouldn't suggest drinking diet soda, stick to water.

Stop eating "diet, low calorie, skinny" food

A popular trend in the west is diet food, as I've mentioned above, these same companies bet on you either eating the whole package of xx servings of cookies, or they lie to you about the calorie content.

A habit that every person should build when trying to become fit is to look for whole food plant-based options in their diet first and understand that being "hungry" does not always meet you should eat until "full." Eating low calorie or diet processed snacks with little to no fiber or micronutrient contents will only promote excess eating habits in your daily life.

Starving yourself will kill your metabolism

If you follow Instagram models online, you may have seen some advertising "skinny pops." That's just a symptom of the public is uneducated about how and why eating too few calories causes your body to retain more fat.

Let's go back a few million years before humans cultivated farms and shopped at Whole Foods. We were hunter-gatherers, foraging the woods and killing small prey. Because of the fact, food was minimal when the human body has the chance to store energy in the body (in the form of fat) it takes any chance it can get. When the human body feels starved (like natural intermittent fasting), it activates those primal triggers that tell it to make all opportunities to store fat.

As well as gaining fat when you starve your body, you also lose muscle mass which can in hand make you appear more overweight.

What about your fitness programme?

If you got your fitness plan from an Instagram model, theirs a 90% chance it's bull. Sorry.

Theirs, a ton of fitness plans that are a computer, generated programs that have no thought placed in them; unfortunately, people with good physiques are tricking much of the populace into buying their 10 dollar plans in bulk.

If you're genuinely interested in getting a fitness plan that fits your goals and where you currently stand, I suggest looking for an IFBB trainer or reaching out to a certified personal trainer at your local gym. Certified trainers spend most of their studies determining the best ways to educate and plan for the fitness goals of their clients. It will cost you much more than 10 dollars but isn't your health worth more than a large coffee?

Let's wrap this up, what I want you to take away from this is that a whole foods, excess sugar free diet combined with a professionally designed diet is what most people need to see progress. If that is failing you, that's sign that you may have medical issues restricting you. 

I would suggest checking out the 3 week diet for those looking for a quick way to get started on their goals. If you're looking to actually gain muscle, we have a mass gainer guide as well. Anyway, hope this has helped you gain some motivation to reach your goals. Check out our other posts at ASCVS!

How To Use Amino Acids for Weight Loss + Free Diet Book!

Best Amino Acids For Weight Loss

Weight loss is not simply a matter of how much we eat. As studies have discovered, weight loss is more about what we are eating and the nutrients that comprise our meals. In fact, the biggest culprit for weight gain is our hormones.

That is what explains the tough truth that some people can eat all they want and still not gain weight while the rest of us see the scale go up after a single delicious meal.

Suggestions Are Down Below?

One of the most important nutrients to weight loss is antioxidants. These small additions to our diet can make a difference. Everyday supplementation with amino acids enables the body to produce hormones that can successfully tackle the fat in the body.

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Somatotropin Production and Amino Acids

The main hormone that is responsible for the breakdown of fat cells is the somatotropin (STH) hormone. This hormone is produced mainly when we are sleeping. Its role is in the stimulation of protein synthesis and the speeding up of fat oxidation.

Studies find that patients who are overweight usually have lower concentrations of STH. This additionally hinders the losing of the accumulated fat.

Directly injecting this hormone into the body can be very expensive for a procedure that must be done every month. It requires close supervision from an experienced medical doctor. A better way is to stimulate the natural production of this hormone. The way to do this is to take amino acids at night before going to bed.

Importance of Amino Acids

Amino acids are essentially the elements that make up the protein that builds our bodies. Amino acids, therefore, become part of our muscles, cells, and various tissues. Biological processes depend on amino acids.

Some amino acids are preferred when it comes to weight loss supplementation. These are the lipotropic amino acids. They regulate the metabolic processes connected to fat deposits and boost muscle metabolisms which additionally shrinks fat.

Here are some of the best amino acids that you can use for weight loss that we have picked out.

RSP AminoLean – Amino Energy + Fat Burner, Pre Workout, Amino Acids & Weight Loss Powder for Men & Women

This is a complete formula that is designed to burn fat and give more energy The amino acid is one that is universal and is made to suit both women and men. The combination of BCAA and EAA (essential amino acids) in the perfect ratio is made to give an energy boost and conform to the recent studies of natural weight loss ingredients.

Other than the amino acid, this formula has 125 mg of caffeine extracted from green tea and green coffee beans. The formula is made to be ingested before a workout, after a workout, or at any moment when extra energy is needed.

The product is designed to provide energy, build muscle, burn fat, and help with the post-workout recovery. The serving sizes depends on the needs of the body. Two scoops can be used for mild exertion while up to 6 scoops can be taken just before big exercises.

The amino acid can be a healthy and useful substitute for the morning coffee, afternoon snack, pre-workout booster, or recovery drinks. The drink also contains CLA or natural derivatives of linoleic fatty acid. These have shown to improve the body shape through reduction of body fat, the building of lean muscle, and reducing bad cholesterol levels.

L-Carnitine L-Tartrate is also present inside. This amino acid is important in the production of energy in the body. It helps the oxidization of body fat and the burning of fat for fuel. Because it is the heart that depends on this types of fatty acids for its fuel, this amino acid is a bonus for the health of the heart.

OPTIMUM NUTRITION ESSENTIAL AMINO ENERGY, Watermelon, Pre-workout and Essential Amino Acids with Green Tea and Green Coffee Extract

This amino acid formula is a perfect blend of amino acids for the recovery of muscles. It contains 100 mg of caffeine that is sourced from green tea or natural green beans. With the caffeine, the formula can be used to give an extra energy boost for a workout or just making it through everyday tasks.

The amino acid formula contains 5 grams per serving with no sugar. There are more than 10 different flavors to choose from. The serving can be 2 coops for 5 grams or 4 scoops for 10 grams in cases where there is a heavy workout up front.

The formula is specially designed to help muscle recovery, increase energy and focus, and deliver essential amino acids that are important to weight loss. The amino acids inside include L-arginine, L-leucine, L-glutamine, Beta-Alanine, Citrulline, L-Isoleucine, L-valine, L-tyrosine, L-histidine, and L-lysine.

Supplementing With Amino Acids

When taking these supplements, it is important not to forget that everything works in combination with other factors. Makes sure you are getting plenty of exercise, rest, and are improving on your dietary habits. This way, the amino acids will additionally boost the results of a healthier lifestyle and determination to lose weight.

Best Muscle Builder Protein Powder? GAINZ EXPRESS?

For those that are looking to build lean muscle, getting adequate amounts of protein is very important. Protein is essential for physical performance and your overall health. When you go to the gym and lift heavy weights, you are actually tearing your muscle fibers apart. The growth in the muscle comes when you rest and recover.

There are many things to consider when picking the best protein powder, but here, you will get a breakdown on some of the most prominent protein powder source.

You could also opt to make your own homemade powder. Simply combine dry milk or egg powder, foods high in protein such as nuts and other supplemental flavors. Watch your sugar and fat levels when combining in the blender.

Casein Protein

Casein protein powder is a variety of protein found in milk. It is digested rather slowly in the body, which helps immensely in the decrease of muscle breakdown. Casein is also valuable in enhancing strength and boosting your metabolism.

With casein, muscles are steadily more exposed to amino acids, and muscle protein breakdown is reduced. Studies have suggested that casein in the best type of protein to use during resistance training because of the reduction of fat mass, and the gain of lean mass and chest strength.

If you value muscle mass growth and the loss of fat on a calorie-restrictive diet, casein protein powder carries a lot of value because it is very slow at digesting dairy protein.

Whey Protein

Whey protein primarily comes from milk and is rich in branched-chain amino acids. Amino acids help facilitate muscle protein synthesis. Whey protein has shown to help build and maintain muscle mass to a great degree. There have been other studies that have suggested that whey protein may improve overall body composition via increasing lean muscle mass and decreasing fat levels.

You will see that whey protein provides a swift increase in amino acids that help the body increase overall strength and muscle mass. This also promotes the loss of fat and can reduce appetite, which is great for losing weight.

Whey protein isolate is the optimal type of protein powder option if you have an intolerance to lactose. It can be used in a variety of diets, be it vegetarian, ketogenic or gluten-free.

Egg Protein

As mentioned before, eggs are a great and easy source to find protein. This is because eggs have been shown to be one of the best foods for decreasing your appetite and helping you stay full for extended periods of time. However, egg protein is arguably an even more excellent source to incorporate high-quality protein into your diet.

Egg protein powders are usually made from the egg whites as opposed to involving the yolk. You have to consider that the sensation of feeling full will decrease if the yolk is cut out because of the fat that is in there. Despite that, the quality of the protein remains excellent.

What makes eggs valuable in any protein-oriented diet is that they are a complete source of protein. This means that the 9 essential amino acids that your body cannot make on its own are present in eggs. Even more so, egg protein is the second highest protein powder source of leucine, which is a BCAA that plays a big role in maintaining muscle health, trailing only whey protein.

Egg protein remains a high-quality source of protein that is easily absorbed into your system. Incorporate this into your shakes, and you will see your muscle mass rise because of it.

Pea Protein

Pea protein is a relative novice when it comes to protein powder because it is new and highly popular with those who go vegan or vegetarian. Also, there are those that have sensitivities or allergies to egg or dairy-based proteins. Pea protein originates from the yellow split pea, which is a legume high in fiber that contains pretty much all of your essential amino acids.

Studies in rats have shown that pea protein is absorbed a bit more slowly than its whey counterpart. There also seemed to be a hypotensive effect, as a study in humans and rats with elevated blood pressure had a decrease when they took pea supplements. Due to the scarce research, the results of the studies have yet to be confirmed. Preliminary findings have been encouraging regardless.

Soy Protein

Soy protein is a form of protein that is isolated from the soybean. It is a high source for protein while remaining relatively low in fat. It is known for also being high in omega-3 fatty acids, which is great for lowering bad cholesterol and raising good cholesterol.

With the number of supplementary antioxidants, amino acids, and fiber, it is a nutritious alternative if you do not want a dairy-based protein. In addition, you will see that there are low levels of saturated fat, so there are no drawbacks to making a nutritious drink.

Analyze your lifestyle, workout habits, and dietary needs and see which form of protein powder will be right for you.

Make Your Own Mass Gainer! Homemade Shake Guide

Making Your Own Mass Gainer

For many, the dream of getting bigger muscles stops before they even walk into a gym. Many serious lifters underestimate the importance of eating an adequate amount of protein, fats, and carbohydrates to pack on quality amounts of lean muscle. Have you ever heard of the expression of “eating big” to get big?

Competitive bodybuilders drive this point home constantly in order to achieve the desired result. Even if you don’t want to be a competitive bodybuilder, you might have found frustration in trying to put on muscle. Now it’s time to start drinking your calories! Making your own mass gainer shake at home can help you put size when you’re struggling.

Looking to invest in one one of the best mass gainers for skinny guys? Check out our review of the top 8 on the market and save yourself some time!

While you might not get arms like Popeye overnight, making a high quality mass gainer shake in conjunction with intense workouts can boost your body into a muscle packed powerhouse. Read to find out how you can make one in the comfort of your own home. Many weight gainers sold at the store promise to deliver the results you want, yet are filled with unnecessary added sugars that you don’t need. They might save you some time, but you know exactly what you’re getting when you make your own.

Are You Selecting The Right Ingredients?

Do you remember how Popeye ate his spinach to get those huge muscles? Unfortunately, you will need much more than spinach in your mass gainer shake to put on size. This isn’t the time to get on your girlfriend’s weight loss shake. If you want to get bigger, you have to start thinking differently. You don’t have to be afraid of the caloric content as long as you are putting high quality nutrition in your shake. So what kind of ingredients should you strive for? Go for nutrient dense foods with a substantial amount of calories. We will get the details of correctly making the shake later, but here is a list of ingredients you can use.

Whole Milk
Whey Protein
Natural Peanut Butter
Raw Oats

Why are these some great foods for building muscle? These ingredients are high in calories and provide superior benefits to build the physique you desire. To begin, milk is high in protein, and it provides an adequate amount of calcium. Calcium has also been linked to better performance for athletes. Whey protein has been a staple for most people who lift in the gym. As an inexpensive way to deliver high quality protein, whey should be included in your mass gainer shake as one of the primary ingredients. You can experiment with different flavors to see what you like.

Using bananas in your shake every morning might make you feel like you’re turning into a monkey, yet they are an important ingredient! A banana is a great food to ingest prior to a workout because it provides the energy needed to push through harder sets. Adding in your oats give you a quality source of complex carbohydrates that are needed with intense training. Finally, using natural peanut butter is your source of healthy fats that is needed in your mass gainer shake.

While you don’t need to use these ingredients exclusively, any mass gainer shake should include high quality protein, complex carbohydrates, and healthy fats.

How To Mix The Perfect Shake

You don’t want to feel like you’re drinking cement, so mixing the ingredients correctly is important. Begin by filling your blender with enough liquid to ensure the shake isn’t too thick. Use at least two cups of milk. Add in two scoops of whey protein, pour in a 1/2 cup of oats, sliced bananas, and then top with two tablespoons of natural peanut butter. Finally, add a few cubes of ice and blend together for your homemade shake.

When Do I Drink It?

Don’t be afraid to drink a mass gainer shake at all times of the day! It can be a great addition to your breakfast because in the morning your body wants to consume high quality nutrition. Drink the shake before your workout to give you the necessary fuel to finish. You can also have it after a workout because your body needs to recover after putting it through strenuous exercise. Don’t tuck yourself into bed with a bedtime story. Instead, have a mass gainer shake before bed to put your muscles to work while you sleep.

How To Be Successful

Drinking your homemade mass gainer shake won’t make you Mr. Olympia overnight, but it can be an excellent addition to your nutrition plan. If you have had trouble eating enough calories to gain weight, now is the time to make a change.

A combination of high quality workouts, quality nutrition, and adequate recovery will put you on the track to getting bigger muscles. Start drinking your calories, and stay consistent with your plan. Invest in some ensure or other off the shelf product to get the habit started.

What can you do now? Get off the couch! Start mixing your ingredients for your mass gainer shake that you’ll need to drink first thing in the morning. Good luck and happy gaining!