Wednesday, November 25, 2015

Your Holiday Super Foods List

During the long 6-week holiday season, you are still  better off planning and packing your food as much as possible.   You don't have to eat perfectly but it will help you to be more consistent.  You don't want to lose the fat-burning progress you've made during the year.

One of the biggest mealplan-busters is "eating on the run." That usually turns into a disaster as far as your calorie count is concerned. There is no planning and you end up eating what taste good...."taste good foods on the run" many times equates to fat-filled, nutrient-thin and calorie-rich foods. Even more, you end up wanting to eat more just a short time later.

Here are 10 great reasons to plan and pack your food:

1. Eating on the run is expensive. Eat better and save money....a winning combination.

2. Healthy eating habits help you burn fat and lose/manage weight loss. When you eat whole, natural foods, you are filled for a longer period on less calories. Whole, natural foods have one ingredient, like fresh fruits and veggies.

3. When you pack your foods, you are less likely to go long periods of time without eating. The food is always right there with you. Eating every 3-4 hours maintains your energy and keeps your metabolism active throughout the day.

4. You can eat protein with every meal when you plan. Protein helps you stay full for longer and helps keep carbs from spiking your blood sugar.

5. Similarly, you can eat enough fiber and healty fats during the day. Just pack fruits and vegetables and eat them with each meal. A fruit, like avocado, is a great source of healthy fat.

6. If you will pack water and unsweetened tea, you will have no need to drink sugary, belly-fattening drinks.

7. You won't be tempted to eat at a restaurant on the run.

8. Planning and packing meals helps you stay with your meal plan better, even on weekends.

9. You are more likely to eat healthy snacks like low-fat Greek yogurt, nuts or smoothies.

10. You are more likely to journal your food when you plan. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.

By logging your actual food choices, you are holding yourself accountable throughout the day.  It will also help protect you from binge-eating and emotional eating if you write down why and what you eat. Once you get a good feel for how you need to eat, you won't need a daily food journal.

Eat better, feel better and look better!

Get your FREE DOWNLOAD, " Fat Burning Foods List" and start eating better, burning fat, losing weight and building the lean body you want and need!

Mark Dilworth, BA, PES

Wednesday, November 11, 2015

Shorter Cardio Workouts gets Body Shaping Results

Fat-burning, body-shaping cardio workouts keep you motivated and injury-free.  They help you:

  • Improve heart health
  • Burn calories (during and after your workout)
  • Burn fat
  • Spare muscle mass

Keep your cardio workouts at about 20 minutes. That's all it takes to help you reach your goals.  And, it will keep you from the boredom and muscle-wasting that's built into long cardio sessions.

Intense interval cardio workouts will increase your body's growth hormone. Research has also proven that the benefits of anaerobic exercise (like sprint interval cardio) is superior to aerobic exercise for fitness and heart health.

Here are 3 Top Fat Burning Cardio Workouts:

1. Run sprint intervals on grass or sand. Never run on hard surfaces like concrete and asphalt. Sprints are absolutely one of the best ways to blast fat and sculpt your body. You don't have to be fast, just run as fast as you can! To make it more challenging, run uphill or on stadium steps.

If you want to tone up your body and look more sculpted, you should perform the majority of your cardio exercise using intervals such as sprints.

Doing sprint intervals (and jumps) will activate your bulky fast-twitch muscle fibers to give you a more lean and toned body. Just take a look at an athlete who competes in a speed sport. Their bodies are "ripped" for a reason (most of their training is fast).

2. Jump training or plyometrics. This is high intensity and high risk. Perfect your jumping and landing techniques before advancing to full speed jumps. You may want to start with exercises like jump rope, jumping jacks, hops and squat jumps.

Plyometrics remains one of the best ways to help burn fat, lose weight and really sculpt your body. If your body has the needed strength and stability, plyometrics will improve your body's composition (more muscle, less fat) faster.

You could do at least one cardio workout a week that includes mainly jumping exercises.

3. Bodyweight cardio. Try rotating sets of exercises like step ups, squats, pushups, pullups and lunges for 20 minutes. That's a tough, fat-burning cardio workout!

Bodyweight cardio is a great way to change up your routine. Also, you will tone your body faster because of the strength component in the workout. Bodyweight exercises help you develop strength that allows your body to stabilize itself.

If you have been needing to "ramp up" your cardio to burn more fat, any one of these workouts would work for you!

If you need bodyweight workouts that you can start at your own level, check out the Free download below (it has beginner, intermediate and advanced levels):

Free Bodyweight 500 Metabolic Fat Burner Workouts. Start shaping your body faster!  There are 3 levels:  beginner, intermediate and advanced.  Start at your level.

Mark Dilworth, BA, PES

Mark Rocks Athletic Greens Superfood

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