Tuesday, November 25, 2014

10 Holiday Snacks to Control Weight Gain

The holiday season is long so eating the right snacks to control weight gain is important. What you eat between main meals can make or break your weight management. The snacks can really skyrocket your calorie count if you're not careful!

If you're saving your coins for the vending machine to get your mid-morning or mid-afternoon snack, you are at risk of gaining fat and weight. Sodas have about 160 calories per 12 ounces and have very little nutrition....and, it seems like most people are drinking 20 ounce sodas. And, the other sugary and salty snacks are not much better.

To snack healthy, you need to plan and pack your foods....bottom line.  Eating on the run will lead to poor decisions.

Sodas taste great or they wouldn't sell.  Nutritionists believe sodas (and sugary drinks) are like liquid poison. I agree with them! The double jeopardy is that soda adds calories without making you feel full (empty calories).

According to government data, sweetened soft drinks add about 10 percent of the calories in the typical American's diet.

Dr. David Ludwig, a Harvard endocrinologist, who is widely cited by obesity researchers, says that sweetened drinks are the only specific food that clinical research has directly linked to weight gain. "Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.

The increase in soda consumption mirrors this nation's obesity epidemic. At the midpoint of the 20th century, Americans drank four times as much milk as sodas. Today, this trend is almost totally reversed, according to the U.S. Department of Agriculture.

Snacking doesn't have to be bad. Eat healthy snacks with low to moderate calories and your energy level will improve throughout the day.

Eat quality calories for your snacks. 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. A food journal would help you control what you eat until you get good at knowing what and when to eat.

The American Dietetic Association also recommends healthy snacking. Snacks bridge the gap between meals and can help you eat less at mealtime. Snacks with protein and/or fiber leave you fuller for a longer period, thereby helping you eat less.

Going too long between meals can cause you to load up on sugary carbohydrates to get quick energy. These types of snacks are usually high in calories, not very nutritious and cause rapid ups and downs in blood sugar levels (you will crash).

Here are 10 healthy snacks to munch on to give you energy and control your hunger:
For your drinks, try unsweetened green tea or just water.

Don't eat the 100-calorie snack packs in a box or bag! They are loaded with trans fats...and, can you eat just one pack?

Eat well this holiday season.

Catherine Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!

Mark Dilworth, BA, PES
My Fitness Hut

Monday, November 24, 2014

Metabolic Bodyweight Strength Training Burns Max Fat

If you want to burn fat at a quicker rate, try metabolic bodyweight strength training.

You will burn fat sooner and get in peak condition. You will make improvements in resting heart rate, strength, muscle mass, cardiac output and blood volume. Your body fat will definitely decrease at a faster rate.

Here’s what the research says:

a) Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite and moods.

Short burst workouts, such as interval cardio and circuit weight training had these advantages over the low-to-moderate intensity workouts: a) more release of fat from cells, b) more fat used as fuel during exercise and c) increased metabolic rate after exercise. All it takes is 20-30 minutes of workout time.

b) Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout.

Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your metabolic workout!

c) Long, traditional 1-2 hour workouts can have a negative impact on hunger and stress hormones which can cause increased appetite and cravings for sugary and other fatty foods.

Metabolic training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits). Metabolic training is a popular and effective method for sports teams.

If you play on a rec league basketball, soccer or flag football team, metabolic training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.

If you play in a flag football league, your metabolic training could be set up to mirror the passing plays found in a 4 quarter game. Sprints, shuttles, jogging and rest periods could be used to metabolically train your body. The goal is for you to be physically fit to play your sport without injury.

As for metabolic resistance training, you want your strength circuits to be set up to last no more than 30 minutes. High intensity-type exercises are ideal for metabolic resistance training.

Choose exercises that help you live and play the way you want....so, exercises like squat jumps, lunges, step ups, sprints, shuttles, jump rope, pushups, rows and presses all work.

Start burning more fat and transforming your body.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!  There are 3 levels:  beginner, intermediate and advanced.  Start at the level you can handle.

Mark Dilworth, BA, PES
Your Fitness University
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