fat loss

Look better on the outside and feel better on the inside

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Being overweight or even obese are not optimal options for a healthy and active lifestyle. Excess weight can lead to numerous health complications including diabetes and heart disease to mention a few. With this in mind, it’s important that you look after yourself and follow the appropriate steps to living an active and fulfilling life.

Pick a combination of options from the below list that work best for you. The sooner you start, the sooner you can start to see tangible results!

#1. Consume a High Protein Diet

A high protein diet is optimal regardless of whether you are looking to lose weight or build muscle…


Muscle. Fitness

Focus on these 3 areas for optimal results

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Building muscle isn’t necessarily easy, it can be a complex process. It’s true that there is a role played by genetics and some people will find it easier to build muscle as compared to others. The more type 2 muscle fibres you have, the more real estate there is to build muscle. Regardless of this fact, there is a process to follow to maximize your muscle building potential.

There is no doubt that some will take shortcuts to enhance their physique, but this guide will explore the natural journey. How much muscle you can build will ultimately be dictated by…


Updated: May 13th

Here are some points to consider

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Welcome to The Gist, and thanks for stopping by! As mentioned before, the topics covered in The Gist include health, fitness, personal development and travel. So, if you have a story to tell, then by all means, send it over!

The vision is to grow the publication throughout 2021, having quality stories that will be of interest to people in the specified areas. We’d like to get to a point where there are stories added daily. The community ethos is to read and support other writers in the group.

Some good news is that follower numbers have more than doubled…


Extreme edition for building arm size and crushing grip strength

Credit: Author

I recently purchased a new pair of Fat Gripz, some new toys to add to the home gym collection. Having previous experience with the trusty grips, I decided to push the boat out with the extreme edition. Extreme in description because their outer diameter measure in at a hefty 2.75 inches, which is half an inch more than the pro series.

A handful you could say, and now that I’ve had some time to try them out, let me get into the benefits, and some exercises you can try if you make the plunge and buy!

1. Crushing Grip Strength

Let me start with…


Views for the soul

Credit: Author

Who doesn’t like a good walk? It’s a great way to decompress from all the craziness that life throws at us, right? Well, this is my normal route on my Saturday stroll.

This particular area of the walk is my favourite. It’s taken from the top of a bridge and I like to stop here for a couple of minutes and take in the views. Smack bang in the middle of the countryside, surrounded by green fields, mountains, trees and cattle, all nature has to throw at me.

It’s the height of summer, my goodness, that sky is so blue…


If your testosterone markers are affecting you, try these!

Photo by WALID CHARAFI on Unsplash

Testosterone is produced in both men and women, an interesting fact considering it’s primarily associated with males. However, it is produced is much higher quantities in males. Accordingly, these significantly higher production levels help in the development of distinguishing male features.

It is also an anabolic hormone, which along with the other anabolic hormones, such as human growth hormone, and insulin-like growth factor-1 aid in the development of building muscle.

Numerous problems are linked with low levels of testosterone, including lack of drive and motivation, low libido, slow recovery from workouts, feeling weak and inability to build real muscle. …


Touring around the biggest of the islands

Credit: Author

When touring along the west coast of Ireland, making a visit offshore to the Aran Islands should be a high priority for you. They are made up of 3 islands, that basically range in size from large to small.

We decided to set sail to the largest island, Inis Mor (Gaelic for big island). You have the option to visit all 3, which are located off the coasts of county Galway and Clare.

Travelling to the Islands

Best option is to take the ferry, although, there is also a flight option from Connemara Airport. The ferry departs from 2 locations in counties Clare and…


More harm than good with no long term solution

Photo by Kristopher Roller on Unsplash

The concept of realizing all your fitness dreams in 30 days will sound appealing to many. What does that breakdown look like? Well, something like this, within that time frame, you go hard with your workouts, eat right most of the time, and cut out alcohol.

Once the 30 days are up, it’s a wrap, nothing more to see here. You’ve achieved what you set out to do, time to put away the dumbbells. The body maintains itself, right? You can live your normal life again, workout occasionally, reintroduce back the processed foods and alcohol.

While that dream was pleasant…

Patrick Duane

I’m a fusion of finance and fitness. Background in financial services, certified PT, blogger, world traveler. Blazing my own trail. Blog: https://pdfitness.net

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