Saturday, December 20, 2014

NEVER Eat This After Workouts to Avoid Muscle Breakdown

Aim to eat quality calories to fuel your workouts and build fat burning muscle mass. What you eat really matters. Junk food like chips, pastries, candy, donuts and sodas aren't nutritious and have loads of calories. They also have you wanting to eat more in just a short time. Control your eating with a sound nutrition plan.

Hopefully, your nutrition plan includes protein with every meal. You don't need to do protein shakes...just eat the right foods. Research has proven that protein keeps blood sugar levels more steady and helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high.

What about eating for your workouts? Did you know you need to eat within 45 minutes to feed your muscles after a tough weight training workout? Do you know what you should eat before and after your workout?

Post-workout nutrition is important to help your body recover from intense exercise (especially weight training). You don't need to eat immediately after your workout but there is a 45-minute window where replenishing your body's fuel will optimize your tissue's repair and growth. And, it will help you recover and get ready for your next workout.

You have to eat enough of the right foods (all the time) for your body to work properly---whether exercising, working, walking or just plain living.

How much do you eat? Research shows that people will underestimate the amount of calories they eat.

According to the True Results Health Honesty Survey, 46 percent of those surveyed are not honest with family members and 32 percent admit to lying to doctors. True Results is a team of leading weight loss experts based in Texas.

"Lying about your health and fitness, if even only a few times per year, can signify a fundamental issue in your ability to achieve your health goals," said Jessica Diaz, nutritionist and exercise physiologist for True Results. "Numerous studies have shown, the key to achieving any health or fitness goal is support from those around you and that cannot happen if you're not honest with yourself or others."

Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.
  • Why your workouts just might be a complete waste of your time.
  • A research proven ratio of nutrients your body craves as soon as you stop exercising.
  • How your body is literally being robbed of the results you are working so hard to attain.
  • The stone-cold truth about the consequences your body suffers through by fueling it incorrectly.
  • And, of course, exactly what to NEVER eat after you workout.
Eat to build muscle and burn fat! Train hard and smart!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
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Wednesday, December 17, 2014

Top 10 Foods to Burn Stomach Fat

by Zero to Hero Fitness

Losing belly fat can be difficult for even folks who don't consider themselves overweight. That's because, for many people, belly fat can be very stubborn if you're eating too many of the wrong foods and not enough of the right ones! Yes, there are certain foods that can specifically target belly fat, just as others tend to cause more belly fat.

With that in mind, here are our top 10 belly fat fighting foods to eat more of today:

1. Avocados: These lil' wonders are jam-packed with 2 nutrients that help you to fight against belly fat. The first is hunger-controlling fiber, as each Avocado contains around 15 grams! The second is monounsaturated fats, which have been shown to actually target belly fat... nice! Try adding some avocado to salads and sandwiches as a substitue for mayos and salad dressings.

2. Natural Nuts and Nut Butters: Now, we're not just talking about peanuts here, but many types of nuts that have been made into spreads. Some of the best include pistachio, walnut and almond butter. They will keep you full and satisfied for long periods of time, and they're packed with healthy, belly fat burning fats and nutrients. Other great choices are pumpkin, sunflower and flax seeds.

Keep in mind that you can easily overeat nuts and nutbutters as they are calorie dense, so the trick is to eat them unsalted and unroasted. Just look to make sure the ingredients are nothing but the nuts themeselves (no oils, sugars, etc.) and you're good.

3. Cruciferous Vegetables: Research shows that certain types of veggies known as "cruciferious" contain special phytonutrients with all kinds of tricky names (indole-3-carbinol) that fight belly fat. They do this by protecting you from environmental estrogen that is show to specifically add belly fat to your body. Some of the best veggies to eat for this are broccoli, cauliflower, brussel sprouts, kale, and cabbage. Don't like these veggies? Try sprinking a bit of low fat cheese on 'em and add some flavor and protein power at the same time!

4. Free-Range Eggs: Despite what has been said in the media in the last few years, eggs are one of the best foods on the planet, for burning belly fat and general health too. They're loaded with belly fat fighting protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids (the best kind!). And they keep you fuller, longer. Just make sure to choose eggs from free-range chickens as you'll get more nutrition in every bite.

5. Green Tea/Oolong Tea: Not only do these meatobolic boosting teas containt powerful antioxidants that help fight aging, many studies have connected them to an increase in fat burning. One particular study found that green tea boosted metabolism by about 40%, which another saw a specifc strand of Oolong tea boosting metabolism after exercise by over 250%!

6. Beans: Definitely one of the most overlooked foods in the western diet, black beans, navy beans, and lima beans all have 6 or more grams of fiber per every ½ cup. What's so important about fiber? Simple: fiber helps you eat less, and also cleans your system of that nasty toxic buildup that causes some of the belly bulge we're all interested in getting rid of."toxic waste" and reduce your belly bulge in a big way.

7. Cinnamon: One of the most interesting findings in the research for fighthing belly fat is how this unique spice does just that. Cinnamon contains a certain type of antioxidant that helps insulin sensitivity and also helps regulate blood sugar levels, both of which are vital for belly fat burning. Sprinkle some on morning steel-cut oats or toss into a protein smoothie for a belly fat burning treat!

8. Chili Peppers/Chili Powder: A unique ingredient in chili peppers and chili powder called capsaicin increases metabolism, helps control your blood sugar and decreases fat storage. It also happens to be a terrific antioxidant, so make sure to sprinkle this on some lean protein sources for an extra belly fat fighting kick!

9. Wild Salmon: One of the best belly bulge busting foods is wild salmon. This is due to the high protein and omega-3 fat content of this wonderful fish. Omega-3 rich foods are sorely lacking in the western diet, as most of us eat way too many Omega-6 fats from processed vegetable oils that are used in almost every processed food out there. Cutting back in processed foods and eating more foods with Omega-3s will have you burning off much more belly fat faster.

10. Grass Fed Beef: Really, most lean protein sources are great for blasting belly fat, but with beef there is an important difference you must be aware of. Most beef available is from grain fed animals, which creates more undesireable fats in the meat that are actually unhealthy to your body.

Beef from grass-fed animals, however, contains some of the healthiest fats on the planet (called CLA) which have been shown to kill belly fat. Make sure to look for grass-fed varieties when shopping at your grocery store. If your store doesn't carry these types of meats, there are many online grass-fed beef outlets that will ship them to you in a couple of days.

We hope you enjoyed today's belly fat tips, so make sure you're eating more of these foods and you'll automatically be on your way to dropping more of that stubborn belly flab faster.

Mark Dilworth, BA, PES
My Fitness Hut

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