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Portrait Of A Physically Fit Couple Showing Their Well Trained Body - Muscular Athletic Bodybuilder Fitness Model Posing After Exercises

Achieving a lean physique that you've never had before is a multifaceted goal that demands a strategic and holistic approach. Here's a guide to getting leaner than ever:1. Precision Nutrition:
Tailor your diet for fat loss. Focus on whole, unprocessed foods, lean proteins, complex carbohydrates, and healthy fats. Implement portion control and consider tracking your macronutrients to ensure you're in a slight caloric deficit, which is essential for fat loss.2. Consistent Training Regime:
Incorporate a mix of resistance training and high-intensity interval training (HIIT) to maximize fat burning. Resistance training builds muscle, which increases your resting metabolic rate, while HIIT boosts your metabolism and can continue to burn calories long after your workout.3. Smart Cardio:
Instead of long, slow cardio sessions, opt for shorter, more intense bouts. This can help preserve muscle while still contributing to a high caloric burn.4. Recovery and Sleep:
Prioritize recovery through active rest days, stretching, and quality sleep. Sleep is crucial for muscle repair and managing the hormones that control hunger cues.5. Hydration:
Stay hydrated to support metabolic health, appetite regulation, and optimal physical performance.6. Stress Management:
Chronic stress can lead to overeating and weight gain, so implement stress-reducing techniques like meditation, deep breathing exercises, or yoga.7. Stay Consistent:
Perhaps the most important aspect is consistency. Stick to your nutrition and exercise plan, even when progress seems slow. Adjust as needed, but remain committed.8. Accountability:
Keep a journal, hire a coach, or find a community. Being accountable to someone or something can make all the difference.With dedication, discipline, and these strategies, you can sculpt a leaner physique than you’ve ever had before. Remember, it's a journey, not a sprint, so stay patient and persistent with your goals. Talk to us at Made to Measure Health to find out how we can help.

Do this to get leaner than you have ever been before!

Sports young Woman In Fashion Sportswear Squats With Fitness Ball

Envision your pulse racing, your forehead beading with sweat, and a surge of adrenaline coursing through your body. This is the thrilling realm of High-Intensity Interval Training (HIIT), where brief, intense bursts of physical activity are interspersed with just enough rest to keep you going. HIIT is a powerhouse of a workout, designed to boost your fitness, enhance your endurance, and torch calories in a fraction of the time.Alternatively, there’s the profound burn and rewarding challenge of strength training. It's about the raw power of lifting heavier weights each session, the glory of setting new personal records, and the art of chiseling your physique into a living sculpture that reflects your dedication.So, which appeals to you more? The lightning-fast pace of HIIT or the steady, forceful tide of strength training? The answer is less about which is better and more about which you can commit to. The optimal workout regimen isn't necessarily the one that burns the most calories or builds the most muscle in the shortest time—it's the one that you can perform with regularity and passion.The best exercise routine is the one that resonates with you—the one that challenges yet excites you, the one you’re eager to return to, day after day. Whether you find joy in the swift intensity of HIIT or the measured progress of strength training, the common thread should be consistency. That's the cornerstone of any successful fitness journey.Embrace your chosen path with vigor and make every session meaningful. Your fitness journey is uniquely yours, marked not by the exercise you choose but by the consistency with which you pursue it. So lace up your sneakers, set your goals, and remember: every rep, every set, every sprint is a step towards a better you. Consistency is the secret; your determination is the fuel. Make it count.Talk to us at Made To Measure Health about your choice of workout, try our workouts, schedule and track them, amongst many other things. All using our very own app (Android and iOS).

Consistency is King: Choosing the Workout That Works for You

woman in black sports bra and panty holding black kettle bell

Embarking on a fitness journey can often be perceived as a path dominated by intense workouts and physical exertion. However, the "Shape Up: The 10-50-40 Rule" presents a holistic approach to wellness that emphasizes the importance of balancing exercise with nutrition and emotional well-being. Here’s how you can leverage this rule to craft a well-rounded fitness regimen.The 10%: Exercise With Intention
Contrary to popular belief, exercise is just one piece of the fitness puzzle, accounting for 10% of your wellness journey. The key is not to overdo it but to focus on intentional and consistent movement. Whether it's strength training, cardio, or flexibility exercises, ensure that you're pushing your limits in a healthy way without putting undue stress on your body.The 50%: Nourish Your Body
Nutrition takes the center stage with a staggering 50% influence on your fitness results. The food you consume is the fuel that powers your workouts and daily activities. Prioritize a balanced diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates. Remember, what you eat not only affects your physical appearance but also your energy levels and recovery times.The 40%: Emotional Resilience and Mindset
Lastly, do not underestimate the power of emotional health and a positive mindset, which complete the remaining 40% of the equation. Managing stress, cultivating a positive self-image, and setting realistic goals are crucial for long-term success. Emotional resilience will help you bounce back from setbacks and keep you motivated towards your fitness goals.Incorporating the 10-50-40 rule into your life means recognizing that a healthy lifestyle is not solely dependent on how much you sweat but also on how you eat and think. It's a reminder that self-care is multi-dimensional, and each aspect requires equal attention for a balanced and sustainable path to fitness. Embrace this holistic approach, and watch as your body, mind, and spirit transform together on your journey to wellness.Contact us at Made To Measure Health to see how we can help.

Shape Up: The 10-50-40 Rule

Young athlete's most muscular pose. Close-up of most muscular pose. Do your best. Time to show the mass.

<h3>Introduction</h3>For many fitness enthusiasts, achieving muscle mass is akin to finding the holy grail. It's an elusive treasure that demands not just hard work but a strategic approach. To navigate this quest successfully, you'll need to rally four critical allies: protein, resistance training, omega-3 fatty acids, and heat stress.1. Protein: The Foundation Stone:
Muscle building starts with protein, the essential building block of muscle. The goal? Consume at least 1.6 grams per kilogram of body weight each day. This isn't just about hitting numbers; it's about providing your body with the raw materials for repair and growth after every workout.<figure id="figure-u2vpigsenqlpfudicy"><img id="u2vpigsenqlpfudicy" src="https://cdn.durable.co/shutterstock/1238Z5hTG68J2Mj6hVUJ0BwZVClwFBpAwCsCk8c5CjmXXkKji84FHpivgWOx2t5S.jpeg" alt="Body building health food with high protein lean chicken, steak and pork meat, dairy, supplement powders, legumes, nuts, seeds, cereals, grain, ginkgo tea, vegetables and fruit. Top view on oak wood." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/ecYIQIvwjueQXcu78JxFlUmjLXijBOLrFPzdf03gGcaqXnPTu2jQaPQfJqkGR0yc.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>2. Resistance Training: The Challenge Crusader:
Weights aren't just tools; they're your trainers, pushing you to the limits of your strength. Resistance training is the crucible where muscle fibers are broken down, only to be forged stronger in the rest that follows. Embrace the iron and the resistance; they sculpt the path to mass.<figure id="figure-22cuuu7xqplpfue70e"><img id="22cuuu7xqplpfue70e" src="https://cdn.durable.co/shutterstock/15xfYN7nXcmTnKF2xTryTMbwbLbJzEB7dHp6HxRqDsc3jXD3M917EnRVmMOHbcP5.jpeg" alt="closeup shot of muscular male arm picking up heavy dumbbell from rack in gym " class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/3734s8GDDxk5Gltr8FP6z8qsRWBPQELpu3bKzDfLbuVdc2Jo68gtYvgeccjkmHPN.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>3. Omega-3s: The Silent Boosters:
Omega-3 fatty acids, especially in triglyceride form, are the unsung heroes of muscle synthesis. By reducing inflammation, they facilitate quicker recovery and aid in the muscle-building process. Aiming for 2 to 4 grams daily can subtly enhance your muscle-building capacity.<figure id="figure-050su9nykrlpfuf3r6"><img id="050su9nykrlpfuf3r6" src="https://cdn.durable.co/shutterstock/18PmAdZ3KGC9V2y9uOZtWafyYLz5JrfDrVDT99rGeJkHEwsl3FLYEmd9iygn9p1V.jpeg" alt="Black slate table with product rich in omega 3 and vitamin D. Written word omega 3 by white chalk." class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/18SuxBwoDtZn3QI8Rwi4Olf9i4iCsiIviRLDTOTLveRPUHhZr1ssQBNM49ngsEad.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>4. Heat Stress: The Unconventional Muse:
Finally, step into the soothing embrace of a sauna or hot tub, and let heat stress work its magic. This isn't just about unwinding after a tough session at the gym. The heat shock proteins released in response to heat stress can actually boost muscle growth and recovery.<figure id="figure-lfn66obaorlpfufmjj"><img id="lfn66obaorlpfufmjj" src="https://cdn.durable.co/shutterstock/1coFEDXldl67hn4vcsx41vFkqrYffClcVxQfUZhrjRQq7G4xFEhPJ9LyHPMQHAE4.jpeg" alt="a small private Finnish sauna " class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/2dLKhy1Hjka3XHICsDP8R1kRhITHgdn8jBqYIOp4wToagTqwAH11Gi1D1juhpTgD.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>The Strategy for Success</h3>These four elements are teammates in the truest sense. Alone, each plays a part in muscle development, but together, they create a symphony of growth. It's this harmony that propels you toward your goals.<h3>Conclusion</h3>Attaining muscle mass is more than just a physical challenge; it's a multidimensional puzzle that requires a balanced approach. With diligent protein intake, dedicated resistance training, strategic omega-3 consumption, and the strategic use of heat stress, you're not just building muscle. You're crafting a masterpiece of strength and durability that will stand the test of time and strain.<h3>Call to Action</h3>Ready to embark on a journey to greater muscle mass? Begin by assessing your diet, exercise routine, and recovery strategies. Remember, muscle building is a marathon, not a sprint. Patience and persistence, combined with these four pillars, will lead you to the temple of muscle mass triumph. Contact us at Made To Measure Health to find out how we can help.

The Four Pillars of Muscle Mass: Building a Body That's Built to Last

three women kneeling inside building at daytime

<h3>Introduction</h3>The old adage "Just eat less and you'll lose weight" might seem straightforward, but it's a bit more complex. The truth is, how and what you eat, coupled with the right kind of exercise, can dictate whether you lose muscle or fat. Let's break down the smarter approach to weight loss that helps preserve muscle mass while shedding fat.<h3>The Myth of Eating Less</h3>Eating fewer calories than you burn is the fundamental principle of weight loss. However, if you simply cut down your food intake without considering the nutritional content, you're likely to lose muscle mass. This is because the body can start to catabolize muscle for energy, especially if it's not getting enough protein.<h3>Protein: The Muscle Preserver</h3>To prevent muscle loss, your diet should be rich in protein. Proteins are the building blocks of muscle, and increasing your protein intake while in a caloric deficit can help safeguard your muscles. It prompts your body to shed fat instead, as it begins to look for other energy sources.<figure id="figure-e5z3xajmfhlpa7grpp"><img id="e5z3xajmfhlpa7grpp" src="https://cdn.durable.co/shutterstock/9y2x95LEDc1ajHnhc4XBfTmKDHVk8bCi2k5vK8gXx3qeKlKtffcQbZmeUr10pa80.jpeg" alt="Assortment of healthy protein source and body building food. Meat beef salmon chicken breast eggs dairy products cheese yogurt beans artichokes broccoli nuts oat meal" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://cdn.durable.co/shutterstock/c9k5V7czSyQZXKhD3DOOMNX8BvzizSBrYMcx7t9Djc5Evp7HyRlQweHbQwvWWxMR.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> <h3>Weight Lifting: The Game Changer</h3>Adding weight lifting to your routine does more than just preserve muscle; it helps build it. When you lift weights, you create micro-tears in your muscle fibers, which then repair and grow back stronger with adequate protein. This process not only increases muscle mass but also boosts your metabolism, leading to more fat burn.<figure id="figure-54i6ccfk57lpa7hkkf"><img id="54i6ccfk57lpa7hkkf" src="https://cdn.durable.co/shutterstock/c81y7hjoRQJdIi5wkYXhQVriNQ3E9lNAnn0W8AtTsvGmtiCurcg69xWemze0lKCu.jpeg" alt="Back view of strong muscular young brunette attractive lady with straight beautiful body and bottom in sportswear training in gym holding bar making weight-lifting exercises indoor, horizontal picture" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined"/></figure> <h3>The Balanced Approach:</h3><ol><li>Dial in Your Diet: Focus on a diet that's high in protein and includes plenty of vegetables, healthy fats, and complex carbohydrates in moderation.</li><li>Calculate Your Caloric Deficit: Aim for a sustainable caloric deficit where you lose fat but maintain muscle mass.</li><li>Incorporate Strength Training: Engage in regular weight lifting sessions, targeting all major muscle groups.</li><li>Don't Neglect Cardio: While lifting is crucial, don't forget cardio. It's important for heart health and helps create the caloric deficit needed for fat loss.</li><li>Rest and Recovery: Muscles grow when you rest. Ensure you're getting enough sleep and giving your muscles time to recover between workouts.</li></ol><h3>Conclusion</h3>Losing weight doesn't have to mean losing muscle. By eating a protein-rich diet, lifting weights, and balancing your workouts, you can sculpt a physique that's leaner and stronger. Remember, when it comes to weight loss, it's not just about eating less—it's about eating smart and moving with purpose.<h3>Call to Action</h3>If you're ready to lose weight the smart way, start by evaluating your diet and exercise routine. Consider speaking to us at Made To Measure Health to create a plan tailored to your needs. Remember, the best way to lose weight is to do it in a way that's sustainable and healthy for your body. This is the way to lasting change.

The Smart Way to Weight Loss: Preserve Muscle, Lose Fat

A young man holding his head, pressing with a finger in every side, feeling painful headache, isolated on a white background.

<h3>Introduction</h3>In our intricately connected world, social interactions are inevitable. Yet, not all are created equal. Some energize us, while others drain our spirit. This is about identifying and limiting the latter—the ones that stress us out and tax our well-being.<h3>Understanding Stressful Social Interactions</h3>Stressful social interactions are the ones that leave us feeling depleted. They can be a casual coffee chat turned complaint session, a meeting that feels like an interrogation, or any encounter that sets our nerves on edge.<h3>Why It's Important</h3>Our nervous system isn't just an abstract concept; it's the hardwiring of our body's stress response. When we're repeatedly exposed to taxing social scenarios, it can lead to chronic stress, affecting our mental and physical health.1. Recognize the Signs:
Begin by identifying interactions that leave you exhausted. Is it a particular topic, person, or type of event? Noticing patterns helps in setting boundaries.2. Set Boundaries Gracefully:
It's okay to say no. Declining invitations or stepping back from conversations that overwhelm you isn't rude—it's self-respect.3. Foster Positive Connections:
Invest time in relationships that uplift you. Positive social interactions can buffer the effects of the stressful ones.4. Practice Mindfulness:
In unavoidable situations, mindfulness can help you stay centered and reduce the impact of stress.5. Communicate Openly:
Sometimes, people aren't aware of the impact they have. Honest communication can transform taxing interactions into supportive ones.6. Prioritize Self-Care:
Make time for activities that restore your peace of mind. Whether it’s a solo walk or a relaxing bath, self-care is a non-negotiable.7. Seek Professional Support:
If certain interactions are deeply affecting you, consider speaking to a therapist. They can provide strategies to handle stress effectively.8. Recharge in Solitude:
Solitude can be healing. Allow yourself moments of quiet to recharge your mental batteries.9. Reflect on Your Social Needs:
Understand your social needs. Are you an introvert or an extrovert? Knowing this can guide you in choosing interactions that suit your nature.10. Embrace Change:
As you limit stressful interactions, your social landscape will change. Embrace it as a sign of growth and a healthier you.<h3>Conclusion</h3>Limiting stressful social interactions is an essential part of self-care. By doing so, you protect your energy, preserve your mental health, and create room for more fulfilling connections. Remember, it's not about isolation; it's about choosing quality over quantity in your social life.<h3>Call to Action</h3>Assess your social interactions this week. If you find one that's particularly taxing, consider taking a step back. It's a small change that can lead to significant improvements in your overall well-being.

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Do this to get leaner than you have ever been before!

Consistency is King: Choosing the Workout That Works for You

Shape Up: The 10-50-40 Rule

The Four Pillars of Muscle Mass: Building a Body That's B...

The Smart Way to Weight Loss: Preserve Muscle, Lose Fat

The Vital Art of Social Self-Care: Minimizing Stressful I...