My favorite sauce. Only 5 calories per tsp.

Amazing motivational video

Watch "Success How bad do you want it.. Best Motivational Speech.mp4" on YouTube

Meal preparation the key for a successful diet

1st video log (WBFF Worlds 2013)

WBFF World Championship (Las Vegas) 2013. The game begins, see you there on stage.

Benefits of drinking water

The benefits of drinking water
Can't go without water for more then 3 days.

• Proper brain function;
• remove toxins and acid from the body (kidneys can't function properly without enough water)
• metabolize fat (liver's primary functions is to metabolize stored fat into usable energy for the body) Larger people have larger metabolic loads
• ;regulate body temperature;
• Help with food digestion;
• increase oxygen to the blood;
• lubricates the joints;
• transport nutrients to the cells;
• eliminates water retention (When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop.
• supply water to the muscles keeping your muscles big, tight and strong (muscle is 73% water and body 60%)
• facilitates muscle growth (improving the transport of muscle building nutrients and hormones to your muscles)
• keeping you hydrated (enabling you to lift maximum weights for longer periods)
• prevents muscle loss (muscle=water....dehydration=water loss --> dehydration=muscle loss)
• rids the body of toxins to keep kidneys running optimally
• helps keep your body alkaline (non-acidic) (bodybuilding puts your body in an acid state)
• increases your body's metabolism by as much as 30% (drinking an extra 10 glasses of water per day will burn about 5 pounds a year)
• prevents overeating by reducing hanger pangs (pains in the abdominal region which occur in the early stages of hunger)
• gives your body more energy so that you'll be able to workout longer and harder, which equals more weight loss
• enables the kidneys flush out waste without the help of the liver (this means the liver can spend it's time metabolizing body fat, which again translates into even more weight loss)
• lose water weight  ( If you have a constant problem with water retention, excess salt may be to blame).

Try this formula:

**optimal water intake: divide body weight by 2 + 20% and this should be your water intake in onces (ex: 200lbs div 2= 100onces + 20%= 120 onces water per day)

More tips:

• Drinking before, during and after meals.
• Measure your water intake.
• Try cold water between meals.

I hope that was helpful on inspiring you to drink more water. Remember you are mostly made of water, it make only sense to keep drinking it daily.

P.s. come join the Nurabolics facebook page for free tips, deals and contests.

http://www.facebook.com/nutrabolics

Have a superb week peeps.

Sincerely, 

Lucas Couturier

WBFF Pro Fitness Model / Nutrabolics Sponsored Athlete

LC Fitness Studio

www.lucascouturier.com

Quads, calves & abs workout

Here is my current workout Plan for quads, calves and abs, I am using the giant set approach, and will slowly come back to regular hypertrophy in a week. Lets say my quads are usually done after lol.  Have a superb week peeps.

Quads (5 sets of 10 reps)

• ·         Lunges (with knee slightly forward to target mostly the quads)
• ·         Sissy squats
• ·         Goblet squats
• ·         Frog hops
• ·         Wall squat hold (5 sets of 60sec hold)
• Rest 60sec & repeat.
  

Calves (3 sets of 10 reps)

• ·         Single standing calf raise (Dumbbell)
• ·         Rocking calves raise (Dumbbell)
• ·         Kneeling or seated calves raise
• ·         Donkey calves raise
• ·         Jumping rope 1 min
• Rest 60sec & repeat.
  

Abs (3 sets of 10 reps)

• ·         Hanging leg raise
• ·         Sit ups press
• ·         Dumbbell side bend
• ·         Weighted double crunches
• ·         Bicycle crunches
• Rest 60sec & repeat.
  

--

Lucas Couturier
WBFF Pro Fitness Model

Nutrabolics Sponsored Athlete

 

Owner & Personal Trainer

LC Fitness Studio

1376 Bank Street
suite B-200
Ottawa, Ontario
K1h 7Y3

www.lucascouturier.com

Office: (613) 686-6357

**The best gift you could give me is a referral**