Did your weight yo-yo this year? Did you place emphasis on weight loss instead of fat loss? Losing weight the healthy way is the only way! Health is more important than weight loss. Don't lose your health and self respect trying quick weight loss tactics. Check out this video about a former Biggest Loser television show contestant who experienced major weight loss (and disappointment):
Your goal should be to be the biggest fat loser. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass. Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off)!
Don't just lose weight. Burn fat and sculpt your body this year. This way, the weight will stay off because you will have increased muscle mass. You won't hear this message on weight loss infomercials and magazine ads.
Why? Because they want you to buy their quick weight loss program. What you do after their program is your problem. Don't settle for less than a lean body. That takes more time to achieve.
Don't sell yourself short and settle for just another fad diet designed to give you short term weight loss. Fad diets don't work because you can't maintain them---you need a healthy meal plan that you can maintain over time.
You may need to change up your exercise routine. You can't do the same things and expect different results. If it failed this year, you need a change.
You might need to change your same old cardio workout? Ever tried bodyweight cardio? Its a great change up from the same old cardio machines.
Do you workout at a slow pace most of the time? Speed it up and see more results. In my opinion, sprinting is one of the least used exercises done by general exercisers. Sprints help you burn fat faster! Sprinting is one of the best ways to help get your total body lean and toned.
What were your eating habits like last year? We can always improve our eating habits. There's been more than one good workout erased by bad eating habits.
Wherever you are in your fat loss and fitness trek, make a commitment to burn more fat than ever this year.
So, here are some tips to help you achieve your best health and fitness:
1. Eat breakfast every day. Your body has been fasting all night. A good healthy breakfast gets your metabolism kicked off for the day. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along all day.
2. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan. Include foods such as lean meats, fruits, vegetables, whole grains, low-fat diary and nuts. Severely limit sugars of all forms, fast food and foods in a box or bag. Comply with your meal plan at least 90% of the time.
3. Eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout.
4. Carbohydrates are not your enemy! Just eat the right kinds such as fruits and veggies. They are your body's preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats). The primary cause of weight gain is a caloric surplus (eating more calories than you burn). There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first.
5. Build muscle and burn fat to change your body to lean and toned. Don't skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training).
You don't have to eat immediately after your workout. There is a 30 to 45 minute "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A carb/protein shake will work well.
Happy New Year to you!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Saturday, December 31, 2011
Friday, December 30, 2011
8 Challenging Workouts That Burn More Fat
If you aren't burning fat, you may need more challenging workouts. Change your thought process about how you do your workouts. If your workout sessions are 2-3 hours, get ready to change! Long, grueling workouts won't give you better results.
For example, long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn benefits. So, stop wasting your time and start building your lean, mean fat-burning machine!
Devote more time to strength training and less time to cardio. That way, you will build more muscle mass and speed up your metabolism.
There are 8 different types of challenging workouts for you to do in my Free Fat Loss Workouts!
Research has proven what I know from personal experience: you can accomplish your workout goals in 20-30 minutes per session by increasing and varying the intensity. It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.
Strength train your movements and not just your muscles. You will burn more fat because you will be training all muscle groups. Some call this functional strength training.
If you are strong but rigid in your movements, you are headed for injuries. You can't burn fat if you're injured. Bodyweight exercises are good for improving your strength and range of motion in all planes. It also allows you to work on quality of movement before increasing the weight of the lifts.
Functional training is basically training your body for how you want to live and play. For example, a recreational athlete will train differently from someone who just wants to maintain general fitness.
Build foundational body and core strength so your body will hold up under intense training to come.
Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
For example, long, slow cardio sessions wastes time and your precious muscle mass also wastes away! Anaerobic cardio sessions, like sprint intervals, have been proven to give superior heart-health and fat-burn benefits. So, stop wasting your time and start building your lean, mean fat-burning machine!
Devote more time to strength training and less time to cardio. That way, you will build more muscle mass and speed up your metabolism.
There are 8 different types of challenging workouts for you to do in my Free Fat Loss Workouts!
Research has proven what I know from personal experience: you can accomplish your workout goals in 20-30 minutes per session by increasing and varying the intensity. It is the best way to burn fat in the shortest amount of time. This training method is also used to increase speed and VO2 Max.
Strength train your movements and not just your muscles. You will burn more fat because you will be training all muscle groups. Some call this functional strength training.
If you are strong but rigid in your movements, you are headed for injuries. You can't burn fat if you're injured. Bodyweight exercises are good for improving your strength and range of motion in all planes. It also allows you to work on quality of movement before increasing the weight of the lifts.
Functional training is basically training your body for how you want to live and play. For example, a recreational athlete will train differently from someone who just wants to maintain general fitness.
Build foundational body and core strength so your body will hold up under intense training to come.
Do full body strength workouts, which will include core strength exercises and total body flexibility exercises. This way your workouts will focus on your "weak links" while training the other parts of your body.
Performing a weight (or resistance) exercise incorrectly can cause pain in your joints, back or other unintended areas. For example, the squat or lunge should primarily work and strengthen the glutes,quadriceps and hamstrings. If you feel unusual pain or stress in your back or knees, this could signal injury or incorrect performance of the exercise.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, December 29, 2011
25 Wellness Tips to Help You Live Healthier
I write for a great health and wellness site called Wellsphere! They publish daily wellness tips to help people live healthier, fuller lives.
Here are 25 wellness tips from Wellsphere:
1. Exercise: Try swimming laps
It's vigorous exercise that's gentle on your joints, and soothing on your psyche.
2. Swimming: Learn breaststroke
Even if you are a 'freestyle' swimmer, breaststroke is a great way to strengthen your inner and outer thighs, and see where you're going in open water.
3. Marathon: Wear sunscreen
Wear sunscreen, even in winter.
4. Vegetarian: Vegetarian protein
Ensure that you have a variety of plant sources of protein - nuts, tofu, beans, seeds, soy milk, grains, and vegetables.
5. Running: It's never too late
It's never too late to start running.
6. Triathlon: Fill your tank
Make sure you're eating enough everyday to fuel your workouts. Most triathletes need to eat 16-30 calories per pound of lean body weight.
7. Massage: Remove eyewear
Taking your glasses off or your contacts out will help you to be more relaxed and comfortable.
8. Fitness for Moms: Set an example
Your children take their cues from you, so show them how important it is to make regular exercise a part of their lives.
9. Strength Training: Keep your back straight
When doing biceps curls with free weights, keep your back straight and your knees slightly bent.
10. Healthy Eating: Don't read nutrition labels
Fresh fruits and vegetables, and organic produce don't have nutrition labels!
11. Weight Loss: Steakhouse: Keep it lean
Stay away from prime sirloin and porterhouse - too much unsaturated fat. Go for the leaner cuts (top sirloin, filet mignon).
12. Walking: Walk the museum
Museums offer a great way to get some culture while you get some exercise.
13. Vitamins & Supplements: Niacin causes flushing
Taking large doses of niacin can lead to flushing, red skin, upset stomach.
14. Exercise: Schedule your exercise
Plan for and schedule a fitness break every day.
15. Massage: Avoid massages if
Avoid if you have deep vein thrombosis, bleeding disorder, fever, radiation treatment, infection, damaged nerves, or take blood thinners.
16. Healthy Eating: Change your diet slowly
Go at your own pace, taking small steps that add up to bigger, more healthful changes over time.
17. Running: Warm it up. Cool it down
Make sure to warm up and cool down. Stretch after you run.
18. Marathon: Thank the volunteers
Take the time to thank the volunteers for making your race possible.
19. Vegetarian: Eat out ethnic
Ethnic restaurants offer the widest variety of vegetarian options -- including Italian, Chinese, Mexican, Spanish , Thai, Japanese, Indian.
20. Walking: Use your arms
Swing your arms when you walk to add power and speed.
21. Fitness for Moms: Get a jogging stroller
Look for a deep seat with a seat belt, a locking brake to hold it steady, and a safety wrist strap so it won't get away from you.
22. Swimming: Breathe on both sides
Learn to breathe on both sides to avoid shoulder injury and develop your back and shoulder muscles more evenly.
23. Triathlon: Go the distance
Practice training for as long as the race at least once before the race itself.
24. Vitamins & Supplements: Vitamin A sources
Animal sources of vitamin A (retinol) are found in liver, eggs, and milk. Non fat milk is fortified with added vitamins A and D.
25. Weight Loss: Try the raw shrimp
Shrimp are low in fat but high in cholesterol, so take it easy (10 medium shrimp give you 30% of your suggested daily cholesterol).
Read more healthy living tips at Wellsphere.com
Mark Dilworth at My Fitness Hut
Here are 25 wellness tips from Wellsphere:
1. Exercise: Try swimming laps
It's vigorous exercise that's gentle on your joints, and soothing on your psyche.
2. Swimming: Learn breaststroke
Even if you are a 'freestyle' swimmer, breaststroke is a great way to strengthen your inner and outer thighs, and see where you're going in open water.
3. Marathon: Wear sunscreen
Wear sunscreen, even in winter.
4. Vegetarian: Vegetarian protein
Ensure that you have a variety of plant sources of protein - nuts, tofu, beans, seeds, soy milk, grains, and vegetables.
5. Running: It's never too late
It's never too late to start running.
6. Triathlon: Fill your tank
Make sure you're eating enough everyday to fuel your workouts. Most triathletes need to eat 16-30 calories per pound of lean body weight.
7. Massage: Remove eyewear
Taking your glasses off or your contacts out will help you to be more relaxed and comfortable.
8. Fitness for Moms: Set an example
Your children take their cues from you, so show them how important it is to make regular exercise a part of their lives.
9. Strength Training: Keep your back straight
When doing biceps curls with free weights, keep your back straight and your knees slightly bent.
10. Healthy Eating: Don't read nutrition labels
Fresh fruits and vegetables, and organic produce don't have nutrition labels!
11. Weight Loss: Steakhouse: Keep it lean
Stay away from prime sirloin and porterhouse - too much unsaturated fat. Go for the leaner cuts (top sirloin, filet mignon).
12. Walking: Walk the museum
Museums offer a great way to get some culture while you get some exercise.
13. Vitamins & Supplements: Niacin causes flushing
Taking large doses of niacin can lead to flushing, red skin, upset stomach.
14. Exercise: Schedule your exercise
Plan for and schedule a fitness break every day.
15. Massage: Avoid massages if
Avoid if you have deep vein thrombosis, bleeding disorder, fever, radiation treatment, infection, damaged nerves, or take blood thinners.
16. Healthy Eating: Change your diet slowly
Go at your own pace, taking small steps that add up to bigger, more healthful changes over time.
17. Running: Warm it up. Cool it down
Make sure to warm up and cool down. Stretch after you run.
18. Marathon: Thank the volunteers
Take the time to thank the volunteers for making your race possible.
19. Vegetarian: Eat out ethnic
Ethnic restaurants offer the widest variety of vegetarian options -- including Italian, Chinese, Mexican, Spanish , Thai, Japanese, Indian.
20. Walking: Use your arms
Swing your arms when you walk to add power and speed.
21. Fitness for Moms: Get a jogging stroller
Look for a deep seat with a seat belt, a locking brake to hold it steady, and a safety wrist strap so it won't get away from you.
22. Swimming: Breathe on both sides
Learn to breathe on both sides to avoid shoulder injury and develop your back and shoulder muscles more evenly.
23. Triathlon: Go the distance
Practice training for as long as the race at least once before the race itself.
24. Vitamins & Supplements: Vitamin A sources
Animal sources of vitamin A (retinol) are found in liver, eggs, and milk. Non fat milk is fortified with added vitamins A and D.
25. Weight Loss: Try the raw shrimp
Shrimp are low in fat but high in cholesterol, so take it easy (10 medium shrimp give you 30% of your suggested daily cholesterol).
Read more healthy living tips at Wellsphere.com
Mark Dilworth at My Fitness Hut
Wednesday, December 28, 2011
Your Weight Loss Autopsy Results in 2011?
Doing an autopsy on your weight loss and fat loss results in 2011 can be a huge benefit. The only way to improve is to know where you went right or wrong. Getting at the truth behind your weight loss, fat loss and subsequent weight gain (if any) can sometimes be painful. But autopsies are sometimes that way.
The bottom line: you want a healthy, lean body that will give you the best chance to live healthy for a long time! You need to know the reasons why your weight loss and fat loss efforts succeeded or failed. There's always room for improvement either way.
As a personal trainer, I have seen many reasons why people fail at weight loss and fat loss. Some are:
1. You MUST make a real commitment to change eating habits and exercise habits. A real commitment always includes willpower to succeed. That means you won't quit even if you lose some battles along the way. One bad day or bad week won't stop you---you will get back up and keep trying. Its also called perseverance.
2. You try to burn fat and lose weight all by your lonesome. You need help to accomplish your weight loss goals. That could be a trainer, a friend, a spouse or other family member. Research proves that those who have weight loss buddies are more likely to succeed.
3. Some people are haphazard with workouts and eating habits. Consistency is critical if you want to succeed.
4. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results). It matters how you workout. A personal trainer can offer valuable guidance and feedback.
5. You're not working hard enough. It takes hard, smart work to change your body composition.
6. You're depending on a fat-burner supplement, powder or weight loss patch to change your body! Stop wasting your money! See number 5.
7. If you are afraid to set goals for fear of not reaching those goals, then you will find some way to sabotage your efforts. For example, you set low goals or no goals and that's what you achieve---very little!
8. If you have low self worth, it will affect everything you do (including your efforts to change your body and lose weight). Somehow, you must workout because you're worth it and its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.
9. You experienced quick weight loss without exercise and without fat loss. In other words, you didn't change your body. You didn't build muscle. You lost muscle mass. The weight came back on with a vengeance when you started to eat again (and not starve yourself).
10. You can do your own weight loss and weight gain autopsy. It will be well worth your time. Ultimately, you will succeed if you learn from your successes and failures. You can do it!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
The bottom line: you want a healthy, lean body that will give you the best chance to live healthy for a long time! You need to know the reasons why your weight loss and fat loss efforts succeeded or failed. There's always room for improvement either way.
As a personal trainer, I have seen many reasons why people fail at weight loss and fat loss. Some are:
1. You MUST make a real commitment to change eating habits and exercise habits. A real commitment always includes willpower to succeed. That means you won't quit even if you lose some battles along the way. One bad day or bad week won't stop you---you will get back up and keep trying. Its also called perseverance.
2. You try to burn fat and lose weight all by your lonesome. You need help to accomplish your weight loss goals. That could be a trainer, a friend, a spouse or other family member. Research proves that those who have weight loss buddies are more likely to succeed.
3. Some people are haphazard with workouts and eating habits. Consistency is critical if you want to succeed.
4. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results). It matters how you workout. A personal trainer can offer valuable guidance and feedback.
5. You're not working hard enough. It takes hard, smart work to change your body composition.
6. You're depending on a fat-burner supplement, powder or weight loss patch to change your body! Stop wasting your money! See number 5.
7. If you are afraid to set goals for fear of not reaching those goals, then you will find some way to sabotage your efforts. For example, you set low goals or no goals and that's what you achieve---very little!
8. If you have low self worth, it will affect everything you do (including your efforts to change your body and lose weight). Somehow, you must workout because you're worth it and its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.
9. You experienced quick weight loss without exercise and without fat loss. In other words, you didn't change your body. You didn't build muscle. You lost muscle mass. The weight came back on with a vengeance when you started to eat again (and not starve yourself).
10. You can do your own weight loss and weight gain autopsy. It will be well worth your time. Ultimately, you will succeed if you learn from your successes and failures. You can do it!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Tuesday, December 27, 2011
Here is Your Supplement Checklist
Here is Your Supplement Checklist
By: Marc David
www.nobullbodybuilding.com
Confused Supplement Seeker,
A few days ago this kid posted his supplement stack pictures. He spends $400+ a month on supplements! I think I spend under $50 and that's if I'm being experimental.
I'll refrain from talking about brand names and such as I think we all have our opinions on those and many times price is a factor. Let's just stick to the overall basics.
So let's begin...
Foundational Supplements:
* Multi-vitamin
* Essential Fatty Acid complex
The multi-vitamin will act as an insurance policy. Variety in your diet is great and you should strive for it, but not all of us get everything we need for optimal performance. And with the debates on food quality, it's just a decent idea to take a multi- vitamin.
An EFA complex gives you so many benefits to fat burning and muscle building by increasing your metabolism and the heart healthy benefits, it's just a must. Eating plenty of fish will help ensure you are getting your Omega acids but again, insurance policy and a decent foundational supplement.
And that's it!
Performance/Muscle Building Supplements:
* Whey protein
* Creatine
Why isn't protein a foundational? Because I believe that if you wanted to, you could get all your protein needs from whole foods. It's not a foundational to take a shake even after a workout. And while you can argue that the body will absorb it better and such, it still doesn't make it a must even as an insurance policy.
But it sure as heck does help. I think most bodybuilders will take some form of whey shake at some point during the day. My guess is in the morning upon waking up and after a workout.
Good old creatine. It's proven in over 300 peer reviewed published articles on it's improvements to the bodybuilding athlete.
Optional Supplements:
* Beta-Alanine
* Glutamine
* Casein
* Other proteins
An up-coming major player in coo hoots with creatine is beta- alanine. From my own research and experimentation, it's a fine supplement and not a bank breaker. I do stack this with my BCAA supplement that has creatine in it. One to watch at the least.
Glutamine is something that gets a lot of attention but rarely do we find studies that show it's clear link to bodybuilding. Needless to say...
You can try it out if you want.
Casein is just a slower digesting protein. Many people are firm believers in mixing proteins especially at night when you want a slower digesting protein. Some products have protein combinations in them already. Dairy proteins like cottage cheese have casein in them and make a very good nighttime snack.
Other proteins like egg white protein or vegetarian proteins might be something optional if you find it necessary or beneficial.
Experimental Supplements:
* BCAAs
* Caffeine
Branch Chain Aminos are great. Especially in a pre-workout formula. At the moment, I've had great personal success using a BCAA powder with creatine mixed in it. Not something for everybody but if you are looking for that extra edge, BCAA style supplements sure do have a lot of valid research behind them to suggest a performance enhancement.
Caffeine for weight loss or a metabolism boost or maybe you just like your local coffee shop. I don't experiment with it at all but I do like my coffee. Many people find that caffeine in coffee or green tea make good herbal weight loss products that are safe.
Remember, there are hundreds of supplements out there and the list is growing daily. These few are really all you'll need in addition to your 5-6 meals a day.
If you were to stick just with the foundational supplements, you would still make fantastic progress and spend under $30 a month on supplements.
About the Author
Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method on www.nobullbodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know. visit www.nobullbodybuilding.com
By: Marc David
www.nobullbodybuilding.com
Confused Supplement Seeker,
A few days ago this kid posted his supplement stack pictures. He spends $400+ a month on supplements! I think I spend under $50 and that's if I'm being experimental.
I'll refrain from talking about brand names and such as I think we all have our opinions on those and many times price is a factor. Let's just stick to the overall basics.
So let's begin...
Foundational Supplements:
* Multi-vitamin
* Essential Fatty Acid complex
The multi-vitamin will act as an insurance policy. Variety in your diet is great and you should strive for it, but not all of us get everything we need for optimal performance. And with the debates on food quality, it's just a decent idea to take a multi- vitamin.
An EFA complex gives you so many benefits to fat burning and muscle building by increasing your metabolism and the heart healthy benefits, it's just a must. Eating plenty of fish will help ensure you are getting your Omega acids but again, insurance policy and a decent foundational supplement.
And that's it!
Performance/Muscle Building Supplements:
* Whey protein
* Creatine
Why isn't protein a foundational? Because I believe that if you wanted to, you could get all your protein needs from whole foods. It's not a foundational to take a shake even after a workout. And while you can argue that the body will absorb it better and such, it still doesn't make it a must even as an insurance policy.
But it sure as heck does help. I think most bodybuilders will take some form of whey shake at some point during the day. My guess is in the morning upon waking up and after a workout.
Good old creatine. It's proven in over 300 peer reviewed published articles on it's improvements to the bodybuilding athlete.
Optional Supplements:
* Beta-Alanine
* Glutamine
* Casein
* Other proteins
An up-coming major player in coo hoots with creatine is beta- alanine. From my own research and experimentation, it's a fine supplement and not a bank breaker. I do stack this with my BCAA supplement that has creatine in it. One to watch at the least.
Glutamine is something that gets a lot of attention but rarely do we find studies that show it's clear link to bodybuilding. Needless to say...
You can try it out if you want.
Casein is just a slower digesting protein. Many people are firm believers in mixing proteins especially at night when you want a slower digesting protein. Some products have protein combinations in them already. Dairy proteins like cottage cheese have casein in them and make a very good nighttime snack.
Other proteins like egg white protein or vegetarian proteins might be something optional if you find it necessary or beneficial.
Experimental Supplements:
* BCAAs
* Caffeine
Branch Chain Aminos are great. Especially in a pre-workout formula. At the moment, I've had great personal success using a BCAA powder with creatine mixed in it. Not something for everybody but if you are looking for that extra edge, BCAA style supplements sure do have a lot of valid research behind them to suggest a performance enhancement.
Caffeine for weight loss or a metabolism boost or maybe you just like your local coffee shop. I don't experiment with it at all but I do like my coffee. Many people find that caffeine in coffee or green tea make good herbal weight loss products that are safe.
Remember, there are hundreds of supplements out there and the list is growing daily. These few are really all you'll need in addition to your 5-6 meals a day.
If you were to stick just with the foundational supplements, you would still make fantastic progress and spend under $30 a month on supplements.
About the Author
Marc David is an innovative fitness enthusiast and the creator of the "NoBull Bodybuilding System" method on www.nobullbodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know. visit www.nobullbodybuilding.com
Monday, December 26, 2011
Grocery List and Pantry Improves Bad Eating Habits
Adjust your grocery list, clean out your pantry and your eating habits will improve.
If you are having trouble with problem foods, try this trick:
Give up one bad eating habit a week. You could start with cutting excess sugar from your diet. For example, replace sodas and sugary fruit drinks with water and unsweetened tea. This one change will cut huge amounts of calories and body fat. The replacement method will make your diet changes more practical and less overwhelming.
But, you will still need to try and comply with your total meal plan at least 90% of the time.
Eating healthier is a challenge for many of us due to bad habits developed over a long time.
This is a comment posted by "Any Wife:"
"Great idea, except my problem would be that I could make it one week omitting or decreasing the intack of say sugar, but the next week when say I decided to increase my fiber intack I would start with the sugar again."
Any Wife, this is a problem that most people have when it comes to stopping bad eating habits. Here are some tips to try:
1) Get an accountability partner (such as a friend, workout partner or personal trainer) to hold you accountable to your exercise and nutrition goals.
2) Keep a daily food journal to track your intended goals and actual eating patterns. Review and recommit to every nutrition goal every week. Once you get good at knowing what, how much and when to eat, you can stop keeping the journal.
3) Replace your "bad food" item that you like with a "good food" item that you also like. I like sugary, high-calorie juice drinks but I also like unsugared fruit juices, which is a better choice. Likewise, replace something like ice cream with low-calorie smoothies. I think you get the idea. When you eat something you like, you are more likely to continue eating the healthier, low-calorie food choice.
4) Reward yourself every few days or once a week when you "stick to your nutrition plan." Having a small, sugary treat (or fill in the blank) will not hurt your nutrition plan.
5) You may need to start throwing away all the bad foods in your pantry and replacing them with healthy replacements.
6) Set your daily calorie intake based on your basal metabolic rate, activity level and goals. This way, you won't eat too much or too little.
Maintaining the right amount of calorie deficit (burning more calories than you consume) on most days is the key to burning fat and losing weight. For instance, if you eat 1,200 calories a day for too long, your body will store fat as a survival mechanism. It thinks you are starving.
7) Above all else, recommit yourself every day to your exercise and nutrition goals because its what you really want to do. Some call it willpower. You'll be healthier and happier.
Start taking these steps today to help you change your eating habits and burn more fat.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
If you are having trouble with problem foods, try this trick:
Give up one bad eating habit a week. You could start with cutting excess sugar from your diet. For example, replace sodas and sugary fruit drinks with water and unsweetened tea. This one change will cut huge amounts of calories and body fat. The replacement method will make your diet changes more practical and less overwhelming.
But, you will still need to try and comply with your total meal plan at least 90% of the time.
Eating healthier is a challenge for many of us due to bad habits developed over a long time.
This is a comment posted by "Any Wife:"
"Great idea, except my problem would be that I could make it one week omitting or decreasing the intack of say sugar, but the next week when say I decided to increase my fiber intack I would start with the sugar again."
Any Wife, this is a problem that most people have when it comes to stopping bad eating habits. Here are some tips to try:
1) Get an accountability partner (such as a friend, workout partner or personal trainer) to hold you accountable to your exercise and nutrition goals.
2) Keep a daily food journal to track your intended goals and actual eating patterns. Review and recommit to every nutrition goal every week. Once you get good at knowing what, how much and when to eat, you can stop keeping the journal.
3) Replace your "bad food" item that you like with a "good food" item that you also like. I like sugary, high-calorie juice drinks but I also like unsugared fruit juices, which is a better choice. Likewise, replace something like ice cream with low-calorie smoothies. I think you get the idea. When you eat something you like, you are more likely to continue eating the healthier, low-calorie food choice.
4) Reward yourself every few days or once a week when you "stick to your nutrition plan." Having a small, sugary treat (or fill in the blank) will not hurt your nutrition plan.
5) You may need to start throwing away all the bad foods in your pantry and replacing them with healthy replacements.
6) Set your daily calorie intake based on your basal metabolic rate, activity level and goals. This way, you won't eat too much or too little.
Maintaining the right amount of calorie deficit (burning more calories than you consume) on most days is the key to burning fat and losing weight. For instance, if you eat 1,200 calories a day for too long, your body will store fat as a survival mechanism. It thinks you are starving.
7) Above all else, recommit yourself every day to your exercise and nutrition goals because its what you really want to do. Some call it willpower. You'll be healthier and happier.
Start taking these steps today to help you change your eating habits and burn more fat.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Friday, December 23, 2011
Severe Calorie Restriction Encourages Binge Eating
Too much calorie restriction could bring on binge eating. And, binge eating can become a full blown disorder if you're not careful.
The Mayo Clinic defines binge-eating disorder as follows:
"Binge-eating disorder is a serious eating disorder in which you frequently consume unusually large amounts of food. Almost everyone overeats on occasion, such as having seconds or thirds of a holiday meal. But for some people, overeating crosses the line to binge-eating disorder and it becomes a regular occurrence, shrouded in secrecy.
When you have binge-eating disorder, you may be deeply embarrassed about gorging and vow to stop. But you feel such a compulsion that you can't resist the urges and continue binge eating.
Although binge-eating disorder is the most common of all eating disorders, it's still not considered a distinct psychiatric condition. But if you have binge-eating disorder symptoms, treatment can help you."
Control your hunger during the day so you don't binge (overeat) when you do eat. Do this by eating small meals every 3-4 hours to keep your energy and metabolism active.
Another way to control your hunger pangs is to eat a protein source with every meal. 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.
The addition of foods that contain protein will generally reduce the glycemic index of the meal.
Good sources of protein are: lean meats (like baked, grilled or broiled chicken, turkey and beef), fish, unsalted nuts, seeds, diary products, legumes, soy products and veggies.
If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat.
Food is meant to be enjoyed....eat the right foods and you won't have to starve yourself.
For instance, if your basal metabolic rate is 1,800 calories a day, 1,000 calories of food intake is not enough food for you to function properly!
Doing this for too long will turn your body into a total wreck. The most important thing in your life IS NOT to lose weight! Having a healthy body at a healthy weight and acceptable body fat percentage is important.
Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost.
Quick weight loss many times uses severe calorie restriction dieting which leads to low energy, slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting.
You don't want to live like that, right? I didn't think so! Eat right and exercise regularly to get the quality of life and lean body you deserve.
Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!
The Mayo Clinic defines binge-eating disorder as follows:
"Binge-eating disorder is a serious eating disorder in which you frequently consume unusually large amounts of food. Almost everyone overeats on occasion, such as having seconds or thirds of a holiday meal. But for some people, overeating crosses the line to binge-eating disorder and it becomes a regular occurrence, shrouded in secrecy.
When you have binge-eating disorder, you may be deeply embarrassed about gorging and vow to stop. But you feel such a compulsion that you can't resist the urges and continue binge eating.
Although binge-eating disorder is the most common of all eating disorders, it's still not considered a distinct psychiatric condition. But if you have binge-eating disorder symptoms, treatment can help you."
Control your hunger during the day so you don't binge (overeat) when you do eat. Do this by eating small meals every 3-4 hours to keep your energy and metabolism active.
Another way to control your hunger pangs is to eat a protein source with every meal. 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.
The addition of foods that contain protein will generally reduce the glycemic index of the meal.
Good sources of protein are: lean meats (like baked, grilled or broiled chicken, turkey and beef), fish, unsalted nuts, seeds, diary products, legumes, soy products and veggies.
If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat.
Food is meant to be enjoyed....eat the right foods and you won't have to starve yourself.
For instance, if your basal metabolic rate is 1,800 calories a day, 1,000 calories of food intake is not enough food for you to function properly!
Doing this for too long will turn your body into a total wreck. The most important thing in your life IS NOT to lose weight! Having a healthy body at a healthy weight and acceptable body fat percentage is important.
Quick weight loss motivation focuses on pounds lost instead of body fat burned and inches lost.
Quick weight loss many times uses severe calorie restriction dieting which leads to low energy, slowed metabolism, a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels, disrupted sleep patterns, short-term results and yo-yo dieting.
You don't want to live like that, right? I didn't think so! Eat right and exercise regularly to get the quality of life and lean body you deserve.
Get FREE Training and Nutrition Insider Secrets for a Lean-Body with Six Pack Abs! This ebook, created by Certified Nutrition Specialist & Certified Personal Trainer, Mike Geary, details over 27 specific metabolism-boosting secrets that you can use to strip off your stubborn body fat faster and easier and get your six-pack abs! Contains unique workout methods and nutritional strategies to slash body fat and take your body to a whole new level of leanness. Get Your FREE Book Now!
Thursday, December 22, 2011
Top Exercises for a Lean Body and 6-Pack Abs
There are some strength exercises that you MUST DO if you want to sculpt your lean body and six pack abs. Don't make the mistake of spot training certain areas like the abdominals. Full body strength training--concentrating primarily on large muscle groups--is your way to success.
Strength exercises for fat loss should focus on maximizing your time at the gym...build more muscle mass to speed up your metabolism and burn more fat.
To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT OR COMPOUND EXERCISES. This also includes isometric exercises.
Here are some strength exercises that you MUST DO:
Top Isometric Exercises:
Isometric exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.
Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.
Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.
You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).
Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.
Here are some other good isometric exercises (hold for 20-30 seconds):
1. Bridge
2. Pushup and Hold
3. Side Plank, Superman Plank, Plank with Knee up and hold
Top Movement Strength Exercises:
1. Squats - Bodyweight, Bulgarian (pictured below), overhead barbell, dumbbell, front, lateral and split---do them all.
2. Deadlift - Deadlift is a must for your exercise program. It is full body strength movement for sure...and it is also one of the best ways to build muscle thickness in your lower back.
3. One-Arm Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
4. Pullups - Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups!
5. Clock Lunges - Clock lunges work your body in all planes of motion. Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for left leg. Maintain upright posture throughout to improve core strength.
6. Standing Dumbbell or Barbell Shoulder Press - This is one of the best core and upper body exercises, especially if you brace your core throughout the exercise.
7. Medicine Ball Chops and Throws - These exercises are great movement exercises that can be done at full speed. This helps you burn fat and activates your shapely fast twitch muscle fibers.
8. Triceps Bar Dips - One of the best upper body exercises for your shoulders, arms, triceps and core. Don't lean forward on descent.
For your fat burning interval cardio, do sprints, shuttles or bodyweight cardio to lean out your body.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Strength exercises for fat loss should focus on maximizing your time at the gym...build more muscle mass to speed up your metabolism and burn more fat.
To recruit more muscle fibers during workouts and improve your success, focus more on MULTI-JOINT OR COMPOUND EXERCISES. This also includes isometric exercises.
Here are some strength exercises that you MUST DO:
Top Isometric Exercises:
Isometric exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.
Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.
Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length. For example, pushing against a wall and holding for 30 seconds causes an isometric contraction.
You should strength train your muscles with all contraction types (eccentric, isometric, concentric). All muscles function eccentrically (reduces force or deceleration), isometrically (stabilizes force) and concentrically (produces force).
Isometric exercises cause most if not all of your muscles to work during an exercise. The stability ball plank exercise (pictured above) is a great example. To do the plank, you get into position and hold for a period of time (like 20 seconds). So, many core exercises are great isometric exercises.
Here are some other good isometric exercises (hold for 20-30 seconds):
1. Bridge
2. Pushup and Hold
3. Side Plank, Superman Plank, Plank with Knee up and hold
Top Movement Strength Exercises:
1. Squats - Bodyweight, Bulgarian (pictured below), overhead barbell, dumbbell, front, lateral and split---do them all.
2. Deadlift - Deadlift is a must for your exercise program. It is full body strength movement for sure...and it is also one of the best ways to build muscle thickness in your lower back.
3. One-Arm Dumbbell Rows - If you're trying to build up back muscles and burn back fat, bentover dumbbells rows should be in your routine. Bentover dumbbell rows allow you to work your lats using heavier weights. Your lower back will be worked more if you row with both arms at the same time. You will also work your obliques in the process.
4. Pullups - Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength. That's why you should be doing pullups!
5. Clock Lunges - Clock lunges work your body in all planes of motion. Lunge with your right leg at 12 o’clock, 2 o’clock, 3 o’clock, 5 o’clock and 6 o’clock. That’s 1 repetition for your right leg. Lunge with your left leg at 12 o’clock, 10 o’clock, 9 o’clock, 7 o’clock and 6 o’clock. That’s 1 repetition for left leg. Maintain upright posture throughout to improve core strength.
6. Standing Dumbbell or Barbell Shoulder Press - This is one of the best core and upper body exercises, especially if you brace your core throughout the exercise.
7. Medicine Ball Chops and Throws - These exercises are great movement exercises that can be done at full speed. This helps you burn fat and activates your shapely fast twitch muscle fibers.
8. Triceps Bar Dips - One of the best upper body exercises for your shoulders, arms, triceps and core. Don't lean forward on descent.
For your fat burning interval cardio, do sprints, shuttles or bodyweight cardio to lean out your body.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Wednesday, December 21, 2011
Eat Better, Look Better, Feel Better
You could be feeling terrible and not looking your best because you are eating bad food! What you eat really matters...garbage in, garbage out....
Eat better and you WILL look better and feel better! You've heard me say that it doesn't help you to workout every day if you turn your body into a total wreck---because of bad eating habits and over-training!
Achieving fitness and health, like anything else worth doing, is accomplished by YOU making good decisions about food, workouts and lifestyle habits---day in and day out. You never really stop doing these things, you just take needed breaks. And, you keep going, making adjustments to your fitness plan as needed.
Check out this interview of Adam, a My Fitness Hut client, who is using our meal plans:
1. How long have you been eating the My Fitness Hut Meal Plan?
One week.
2. Are you eating the On-The-Go Plan or other plan?
I picked my favorite foods from both plans.
3. What types of food do you eat now?
Yogurt, Tuna, Baby carrots, Bananas, Apples, Skim milk, Cereal
4. How did you generally eat before you started the meal plan?
All fast food basically...McChicken sandwiches, Wendy's, Sonic, Pizza Hut
5. Describe how you feel eating the MFH plan vs. the way you used to eat?
After having been used to eating fast food, I started the meal plan and I felt like the food was cleaning my body out. The whole digestive process was alot smoother and my energy was regulated throughout the day. I had much more energy for my workouts.
6. Are you spending more or less money?
Less money for sure. I'm a single guy and I went to buy groceries last week for $30 bucks and the food will last me AT LEAST a week.
Replacing bad foods with healthy foods is critical for your weight loss and fat loss success. Otherwise, you will probably go back to eating those "tasty, fat-filled, calorie-rich foods."
Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with thick layers of fat! Don't fight against yourself.
Keep your daily food journal to track what, how much and why you are eating. This will help you with portion control.
MAKE THE COMMITMENT TO CHANGE YOUR EATING HABITS AND DON'T "GIVE UP" EVEN IF YOU "GIVE IN" AT TIMES! PERSEVERANCE IS THE KEY TO BEING SUCCESSFUL WITH ANYTHING.
It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).
Here are some common sense do's and don'ts when it comes to the replacement method of eating:
Cut out these types foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried foods, fast foods, foods in a box or bag, ketchup, mayonnaise, high fat salad dressings, etc.
Add these types foods (foods close to their natural state): whole grains, steel cut oatmeal, unsalted nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, salad greens, lean meats (baked, broiled or grilled), olive oil, cinnamon, etc.
The replacement method works when it comes to breaking bad eating habits and starting good eating habits.
This will help you reach your health and fitness goals!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Eat better and you WILL look better and feel better! You've heard me say that it doesn't help you to workout every day if you turn your body into a total wreck---because of bad eating habits and over-training!
Achieving fitness and health, like anything else worth doing, is accomplished by YOU making good decisions about food, workouts and lifestyle habits---day in and day out. You never really stop doing these things, you just take needed breaks. And, you keep going, making adjustments to your fitness plan as needed.
Check out this interview of Adam, a My Fitness Hut client, who is using our meal plans:
1. How long have you been eating the My Fitness Hut Meal Plan?
One week.
2. Are you eating the On-The-Go Plan or other plan?
I picked my favorite foods from both plans.
3. What types of food do you eat now?
Yogurt, Tuna, Baby carrots, Bananas, Apples, Skim milk, Cereal
4. How did you generally eat before you started the meal plan?
All fast food basically...McChicken sandwiches, Wendy's, Sonic, Pizza Hut
5. Describe how you feel eating the MFH plan vs. the way you used to eat?
After having been used to eating fast food, I started the meal plan and I felt like the food was cleaning my body out. The whole digestive process was alot smoother and my energy was regulated throughout the day. I had much more energy for my workouts.
6. Are you spending more or less money?
Less money for sure. I'm a single guy and I went to buy groceries last week for $30 bucks and the food will last me AT LEAST a week.
Replacing bad foods with healthy foods is critical for your weight loss and fat loss success. Otherwise, you will probably go back to eating those "tasty, fat-filled, calorie-rich foods."
Don't ruin great workouts by eating bad food with a million calories! Its possible to hide those hard-earned muscles with thick layers of fat! Don't fight against yourself.
Keep your daily food journal to track what, how much and why you are eating. This will help you with portion control.
MAKE THE COMMITMENT TO CHANGE YOUR EATING HABITS AND DON'T "GIVE UP" EVEN IF YOU "GIVE IN" AT TIMES! PERSEVERANCE IS THE KEY TO BEING SUCCESSFUL WITH ANYTHING.
It will be easier to keep your commitment if you plan your meals for the week. And, instead of eating out during the day, pack your food. This will protect you from binge eating and haphazard eating (i.e. grazing).
Here are some common sense do's and don'ts when it comes to the replacement method of eating:
Cut out these types foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried foods, fast foods, foods in a box or bag, ketchup, mayonnaise, high fat salad dressings, etc.
Add these types foods (foods close to their natural state): whole grains, steel cut oatmeal, unsalted nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, salad greens, lean meats (baked, broiled or grilled), olive oil, cinnamon, etc.
The replacement method works when it comes to breaking bad eating habits and starting good eating habits.
This will help you reach your health and fitness goals!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Monday, December 19, 2011
Medicine Ball Workouts During Holidays for Fat Burn and Fun
Looking for fun, effective workouts that burn fat during the holidays? Medicine ball workouts fit your needs.
One of the toughest things for people to understand is that you need to exercise using "your natural motions." No two bodies are exactly alike....that's why you shouldn't exercise exclusively on machines. Machines limit you to "that machine's" pre-determined range of motion.
Medicine ball workouts can be a refreshing way to workout for you and can help you burn more fat.....your muscles will learn to "fire in a more natural pattern."
Here are some tips to use medicine balls more during workouts:
1. Use your medicine balls to warmup prior to your workout. I am shocked at how many people I see walk into a gym and start a workout without a warmup....that's a recipe for injury! One to 2 minutes for a warmup is not enough to get your body ready for the workout.
If you only do static stretches for your warmup, that is not enough. It is better to warmup your body with a dynamic exercise such as medicine ball chops, running or jump rope to warm your muscles and get the blood flowing. Do your static stretches after the workout to bring your muscles back to normal length.
2. Use medicine ball workouts to exercise more in the transverse plane of motion. This plane is not worked nearly enough by many people....your body goes through many transverse motions during the day when you twist, turn and rotate your body.
Your training needs to reflect how you live day to day.....its not that difficult to adjust your workout routine....here are some good medicine ball transverse plane exercises:
--walking lunges with medicine ball rotation
--diagonal medicine ball chops (with back foot rotation)
--medicine ball rotational throw (rotate your hips when throwing)
Training in the transverse plane of motion will add more intensity and fat burning to your workouts (especially if done at full speed)!
3. Use medicine balls to strengthen and stabilize your core muscles. The exercises mentioned above will give your core quite a workout and help you achieve your six pack abs!
Be sure and download your FREE 10-Minute Fat Burning Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
One of the toughest things for people to understand is that you need to exercise using "your natural motions." No two bodies are exactly alike....that's why you shouldn't exercise exclusively on machines. Machines limit you to "that machine's" pre-determined range of motion.
Medicine ball workouts can be a refreshing way to workout for you and can help you burn more fat.....your muscles will learn to "fire in a more natural pattern."
Here are some tips to use medicine balls more during workouts:
1. Use your medicine balls to warmup prior to your workout. I am shocked at how many people I see walk into a gym and start a workout without a warmup....that's a recipe for injury! One to 2 minutes for a warmup is not enough to get your body ready for the workout.
If you only do static stretches for your warmup, that is not enough. It is better to warmup your body with a dynamic exercise such as medicine ball chops, running or jump rope to warm your muscles and get the blood flowing. Do your static stretches after the workout to bring your muscles back to normal length.
2. Use medicine ball workouts to exercise more in the transverse plane of motion. This plane is not worked nearly enough by many people....your body goes through many transverse motions during the day when you twist, turn and rotate your body.
Your training needs to reflect how you live day to day.....its not that difficult to adjust your workout routine....here are some good medicine ball transverse plane exercises:
--walking lunges with medicine ball rotation
--diagonal medicine ball chops (with back foot rotation)
--medicine ball rotational throw (rotate your hips when throwing)
Training in the transverse plane of motion will add more intensity and fat burning to your workouts (especially if done at full speed)!
3. Use medicine balls to strengthen and stabilize your core muscles. The exercises mentioned above will give your core quite a workout and help you achieve your six pack abs!
Be sure and download your FREE 10-Minute Fat Burning Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Saturday, December 17, 2011
Workouts for the Busy Holidays
Everyone is crazy busy this holiday season! So, you need short, effective workouts to control the stress and not lose some of what you've worked so hard to achieve this year, right? You will look and feel better by "getting in your workouts."
If you have succeeded (or in the process) at transforming your body from fat to lean, you have health and fitness practices that you do on most days. It becomes a lifestyle. And, your life speeds up this time of year. Squeeze in your workouts.
A 4-minute bodyweight workout is a good way to burn fat and keep you in shape during the holidays.
And, if you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.
You can burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster.
This is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout. You will need one bodyweight exercise (like jump rope, jumping jacks, squat jumps or mountain climbers) and 4 minutes.
It works this way:
1. After a 5 minute warmup, choose a bodyweight exercise.
2. Do as many repetitions as you can for 20 seconds.
3. Rest for 10 seconds.
4. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued. You will be exhausted at the end!
As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Speeding up your repetitions will make this training even more intense!
Quick Note: Try to get enough sleep to help your body work properly. Shorter sleep time alters your hormone levels, decreases energy, increases stress and increases appetite.
If you want to workout a little longer than 4 minutes, download my free workouts below.
FREE 10-Minute Fat Burning Workouts.
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
If you have succeeded (or in the process) at transforming your body from fat to lean, you have health and fitness practices that you do on most days. It becomes a lifestyle. And, your life speeds up this time of year. Squeeze in your workouts.
A 4-minute bodyweight workout is a good way to burn fat and keep you in shape during the holidays.
And, if you're looking for a way to break out of your fat loss plateau, try a 4-minute bodyweight workout.
You can burn fat with shorter, more intense workouts in as little as 4 minutes. Long, boring workouts are a thing of the past. The research and my experience with clients proves that short bursts of exercise, such as circuit weight training and interval cardio, will sculpt your body better and faster.
This is a very intense interval training technique. It is a great way to burn more calories and fat during and after your workout. You will need one bodyweight exercise (like jump rope, jumping jacks, squat jumps or mountain climbers) and 4 minutes.
It works this way:
1. After a 5 minute warmup, choose a bodyweight exercise.
2. Do as many repetitions as you can for 20 seconds.
3. Rest for 10 seconds.
4. Repeat this cycle for 4 minutes! Make sure to maintain correct form as you get fatigued. You will be exhausted at the end!
As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio. Speeding up your repetitions will make this training even more intense!
Quick Note: Try to get enough sleep to help your body work properly. Shorter sleep time alters your hormone levels, decreases energy, increases stress and increases appetite.
If you want to workout a little longer than 4 minutes, download my free workouts below.
FREE 10-Minute Fat Burning Workouts.
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Friday, December 16, 2011
5 Tips to Break Your Fat Loss Plateau
If you're frustrated with having "no progress" lately with your fat loss and weight loss, then you're not alone. Many times, its easier to burn fat and lose weight at the beginning of your exercise program.
This is especially true if you are, let's say, 100 pounds overweight. At this point, your metabolism is "running high" because of the excess weight. And, if you have not been active, your body will respond quickly to any new exercise activity.
As time moves on you have to make frequent changes to your exercise routine or your body will adapt. That's when your progress begins to stall. There are many things you can do to change up your routine such as choosing different exercises, speeding up exercises, reducing rest periods, doing more or fewer sets and increasing weight lifted. You can change up exercises every workout if you want (but not necessary).
Here are 5 Tips to Break Your Fat Loss Plateau:
1. One of the best ways to break through your weight loss/fat loss plateau is to "ramp up" the intensity of your workouts. My observations of people working out is that many just simply don't "go hard enough" during their workouts! Changing your body composition (more muscle, less fat) takes hard, smart work.
What to do? Here is one pointer:
Get off the cardio machines. They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor. My number one preference for cardio is sprint intervals on grass or uphill.
There are many other choices for doing cardio "on land" such as bodyweight cardio (examples: mountain climbers, burpees, leg circuits, etc.), jump rope, butt kickers (running in place). The key here is to speed up and shorten your cardio work to about 20 minutes. Research and my experience has proven that this type of cardio work is one of the best ways to tone up your body.
Note: Do this type of cardio no more than 3 days a week to prevent breakdown and injury.
2. Do cardio blasts between weight lifting sets. Here's how it works: between each weight training exercise set, do 30-45 seconds of an exercise like jump rope, mountain climbers, burpees or squat jumps full speed.
Try to do the whole 30 minute workout with little or no rest between exercises. Rest 3 minutes after completing the full body strength circuit and repeat the circuit 1 or 2 more times. This is an advanced workout technique and is proven to give you maximum fat burn and heart health.
Note: Do this type of strength/cardio workout no more than 2 days a week to prevent breakdown and injury.
3. Do something really different this week for exercise....break "out of the box" and go for it....here's what I mean:
Do a jumping workout with exercises like jump rope, squat jumps, pike jumps, tuck jumps, side-to-side hops, front-to-back hops and jumping jacks. And, you guessed right---you only need 20 minutes of this intense workout!
If nothing else, it might get rid of the boredom that can come with doing the same exercise routine. Here are some other pointers:
--Play rec league ball 1-2 times a week. Futbol (soccer) is one of the best exercises out there because you sprint and jog the whole time (if you play it right). Basketball, lacrosse, volleyball, tennis and racquetball are other great activities. Just some ideas to get you thinking.
--Jump rope for 20 minutes. Jump rope is a very underrated exercise....it burns calories like crazy, tones your body and is great for coordination and balance.
--Biking and running on trails are huge here. A good change up for gym dwellers.
--For those daring ones---skateboarding, ice skating/roller skating or rip boarding!
Get "out of the box" and try something different to break out of your fat loss slump!
4. What's been on your "training table" lately or what have you been eating lately? You know it always comes back to what you eat and how much!
Use food to fuel your healthy lifestyle and reach your fat loss and weight loss goals. Here are a few tips:
--Eat breakfast. A good, healthy breakfast gets your metabolism kicked off for the day. Also, eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.
--Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.
--Carbs are not your enemy. They are your body's preferred source of energy during a tough workout. Just eat the right kind---like fruits, veggies and whole grains.
--Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout.
--Journal what you eat until you know how, what and when to eat.
--Drink water and unsweetened drinks (like tea) most of the time.
--Eat foods as close to their natural state as possible. So, a baked potato is more healthy than french fries. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.
--Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.
--Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).
5. Maximize your time during your workout and it will break your fat loss/weight loss plateau. How do you do this?
--Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and medicine ball chops work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.
--You have to work with enough weight to overload your muscles and build muscle. In other words, working out with 5 pound dumbbells won't get the job done (unless you are a beginner). You don't have to "max out" during your workouts but you need to challenge your body.
--Don't forget about other full-body medicine ball exercises like diagonal chops and throws.
--Train your muscles in all 3 planes of motion. Your body is 3-D so you need to train it that way. This will challenge your body and burn more fat. It will also help your dynamic balance to train in all 3 planes.
Use these 5 tips and start making progress with your fat loss and weight loss again.
Be sure and download your Free 14-Day Accelerated Fat Loss Program and start burning fat faster!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
This is especially true if you are, let's say, 100 pounds overweight. At this point, your metabolism is "running high" because of the excess weight. And, if you have not been active, your body will respond quickly to any new exercise activity.
As time moves on you have to make frequent changes to your exercise routine or your body will adapt. That's when your progress begins to stall. There are many things you can do to change up your routine such as choosing different exercises, speeding up exercises, reducing rest periods, doing more or fewer sets and increasing weight lifted. You can change up exercises every workout if you want (but not necessary).
Here are 5 Tips to Break Your Fat Loss Plateau:
1. One of the best ways to break through your weight loss/fat loss plateau is to "ramp up" the intensity of your workouts. My observations of people working out is that many just simply don't "go hard enough" during their workouts! Changing your body composition (more muscle, less fat) takes hard, smart work.
What to do? Here is one pointer:
Get off the cardio machines. They do too much of the work for you. When you have a choice, do your cardio "on land"---either outside or on the floor. My number one preference for cardio is sprint intervals on grass or uphill.
There are many other choices for doing cardio "on land" such as bodyweight cardio (examples: mountain climbers, burpees, leg circuits, etc.), jump rope, butt kickers (running in place). The key here is to speed up and shorten your cardio work to about 20 minutes. Research and my experience has proven that this type of cardio work is one of the best ways to tone up your body.
Note: Do this type of cardio no more than 3 days a week to prevent breakdown and injury.
2. Do cardio blasts between weight lifting sets. Here's how it works: between each weight training exercise set, do 30-45 seconds of an exercise like jump rope, mountain climbers, burpees or squat jumps full speed.
Try to do the whole 30 minute workout with little or no rest between exercises. Rest 3 minutes after completing the full body strength circuit and repeat the circuit 1 or 2 more times. This is an advanced workout technique and is proven to give you maximum fat burn and heart health.
Note: Do this type of strength/cardio workout no more than 2 days a week to prevent breakdown and injury.
3. Do something really different this week for exercise....break "out of the box" and go for it....here's what I mean:
Do a jumping workout with exercises like jump rope, squat jumps, pike jumps, tuck jumps, side-to-side hops, front-to-back hops and jumping jacks. And, you guessed right---you only need 20 minutes of this intense workout!
If nothing else, it might get rid of the boredom that can come with doing the same exercise routine. Here are some other pointers:
--Play rec league ball 1-2 times a week. Futbol (soccer) is one of the best exercises out there because you sprint and jog the whole time (if you play it right). Basketball, lacrosse, volleyball, tennis and racquetball are other great activities. Just some ideas to get you thinking.
--Jump rope for 20 minutes. Jump rope is a very underrated exercise....it burns calories like crazy, tones your body and is great for coordination and balance.
--Biking and running on trails are huge here. A good change up for gym dwellers.
--For those daring ones---skateboarding, ice skating/roller skating or rip boarding!
Get "out of the box" and try something different to break out of your fat loss slump!
4. What's been on your "training table" lately or what have you been eating lately? You know it always comes back to what you eat and how much!
Use food to fuel your healthy lifestyle and reach your fat loss and weight loss goals. Here are a few tips:
--Eat breakfast. A good, healthy breakfast gets your metabolism kicked off for the day. Also, eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.
--Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.
--Carbs are not your enemy. They are your body's preferred source of energy during a tough workout. Just eat the right kind---like fruits, veggies and whole grains.
--Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout.
--Journal what you eat until you know how, what and when to eat.
--Drink water and unsweetened drinks (like tea) most of the time.
--Eat foods as close to their natural state as possible. So, a baked potato is more healthy than french fries. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.
--Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.
--Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).
5. Maximize your time during your workout and it will break your fat loss/weight loss plateau. How do you do this?
--Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and medicine ball chops work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and tricep extensions.
--You have to work with enough weight to overload your muscles and build muscle. In other words, working out with 5 pound dumbbells won't get the job done (unless you are a beginner). You don't have to "max out" during your workouts but you need to challenge your body.
--Don't forget about other full-body medicine ball exercises like diagonal chops and throws.
--Train your muscles in all 3 planes of motion. Your body is 3-D so you need to train it that way. This will challenge your body and burn more fat. It will also help your dynamic balance to train in all 3 planes.
Use these 5 tips and start making progress with your fat loss and weight loss again.
Be sure and download your Free 14-Day Accelerated Fat Loss Program and start burning fat faster!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, December 15, 2011
Effective, Fat Burning Workouts in 20 Minutes
It doesn't take 1,000 repetitions and 2-3 hour workouts to reach your fat loss and weight loss goals.
During college football, our trainers were smart and put us on structured, 12-month nutrition and weight training programs. As a consequence, I had incredible muscular growth and fat loss and I improved my athletic skills.
You need a fitness program tailored to your individual needs. And, in any case, you can accomplish your goals with 4-6 training sessions per week (strength, 3 days; cardio, 2-3 days). Over-training will leave you broken down and injured.
Don't underestimate the value of a well-designed, individualized fitness program prepared by a professional fitness trainer! It makes a difference how, when and how much you train.
I see people spending time on useless exercises, spending time on exercises that give very little benefit, wasting time between exercises or not exercising at all. For those willing to listen, I will give some workout tips without "talking down" to them.
Get "the most bang for your bucks" when you workout. Here are some examples:
1. Sitting down on machines to do exercises. A "stand up" exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up.
2. Don't do cardio on elliptical machines. You won't tone much on your body with this machine. When you have a choice, do your running cardio on the grass or sand outside instead of running on a machine. If you have to do cardio in a gym, do stepmill, jump rope, bodyweight exercise cardio (such as mountain climbers) or treadmill (on incline).
3. Don't take 5 minutes between exercise sets! This is your workout, not social hour. Socialize after your workout.
4. Along the same lines, your 5-10 minute warmup is used to get your body ready for your workout. Talking to your friends for 10 minutes is not a warmup.
5. Cut your workout time down from 2-3 hours to 50 minutes or less. Challenge yourself during your workout. Also, see #3 above.
6. This one is for men: if you only do bench press, that is not a full workout!
7. And this one is for women: you will tone your butt, hips and thighs much better and faster with lunges, step ups and squats (hint: don't do the sitting hip abductor machine and the sitting adductor machine).
8. Sitting in the steam room or sauna for an hour is not a workout. Sweating doesn't burn fat, it cools your body down. Sit in those rooms after your workout.
Here are two tough 20-minute workouts that will help burn fat and shape your body:
Plyometric Workout
Plyometric workouts will burn more fat because they are very intense. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also burn more fat and calories during and after your workout!
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.
Try this jump training workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 2 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.
Cardio/Core Combo Workout:
I have found that combining core and cardio workouts work well....this is a good one:
--mountain climbers, full speed, 30 seconds
--plank, 30 second hold
--squat jumps, 10, full speed
--bridge, 30 second hold
--walking lunges with medicine ball rotation, 10 each leg
--side plank, 30 second hold
--bodyweight Y squat, 15, moderate pace
--rest 2 minutes between circuit. Repeat circuit 2 more times. 20 minutes total workout time.
Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.
Train hard and smarter to reach your fat loss and weight loss goals!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
During college football, our trainers were smart and put us on structured, 12-month nutrition and weight training programs. As a consequence, I had incredible muscular growth and fat loss and I improved my athletic skills.
You need a fitness program tailored to your individual needs. And, in any case, you can accomplish your goals with 4-6 training sessions per week (strength, 3 days; cardio, 2-3 days). Over-training will leave you broken down and injured.
Don't underestimate the value of a well-designed, individualized fitness program prepared by a professional fitness trainer! It makes a difference how, when and how much you train.
I see people spending time on useless exercises, spending time on exercises that give very little benefit, wasting time between exercises or not exercising at all. For those willing to listen, I will give some workout tips without "talking down" to them.
Get "the most bang for your bucks" when you workout. Here are some examples:
1. Sitting down on machines to do exercises. A "stand up" exercise will give you more strength benefits. Example: work your hip abductors standing up instead of sitting on that machine. Your core will also get more work when you do an exercise standing up.
2. Don't do cardio on elliptical machines. You won't tone much on your body with this machine. When you have a choice, do your running cardio on the grass or sand outside instead of running on a machine. If you have to do cardio in a gym, do stepmill, jump rope, bodyweight exercise cardio (such as mountain climbers) or treadmill (on incline).
3. Don't take 5 minutes between exercise sets! This is your workout, not social hour. Socialize after your workout.
4. Along the same lines, your 5-10 minute warmup is used to get your body ready for your workout. Talking to your friends for 10 minutes is not a warmup.
5. Cut your workout time down from 2-3 hours to 50 minutes or less. Challenge yourself during your workout. Also, see #3 above.
6. This one is for men: if you only do bench press, that is not a full workout!
7. And this one is for women: you will tone your butt, hips and thighs much better and faster with lunges, step ups and squats (hint: don't do the sitting hip abductor machine and the sitting adductor machine).
8. Sitting in the steam room or sauna for an hour is not a workout. Sweating doesn't burn fat, it cools your body down. Sit in those rooms after your workout.
Here are two tough 20-minute workouts that will help burn fat and shape your body:
Plyometric Workout
Plyometric workouts will burn more fat because they are very intense. Shorten and intensify your workouts with jump training (plyometrics)! Plyometric workouts also burn more fat and calories during and after your workout!
If you're having trouble sculpting your butt, hips and thighs then you need to do more plyometric training.
Plyometric workouts are advanced workouts. You need to perfect jumping and landing techniques or you will injure yourself. And, if you have knee and low back problems, high-speed plyometric training is not for you.
Try this jump training workout (take little or no rest between exercises):
--jump rope, two feet, full speed, 1 minute
--squat jumps, 10, full speed
--lunge jumps, 10, full speed
--tuck jumps, 10, full speed
--jumping jacks, 30 seconds, full speed
Rest 2 minutes between circuits. Repeat the circuit 2 more times--20 minutes total workout time. Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.
Cardio/Core Combo Workout:
I have found that combining core and cardio workouts work well....this is a good one:
--mountain climbers, full speed, 30 seconds
--plank, 30 second hold
--squat jumps, 10, full speed
--bridge, 30 second hold
--walking lunges with medicine ball rotation, 10 each leg
--side plank, 30 second hold
--bodyweight Y squat, 15, moderate pace
--rest 2 minutes between circuit. Repeat circuit 2 more times. 20 minutes total workout time.
Take more rest between exercises or circuits if needed. Do this type of workout no more than 2 days in a week.
Train hard and smarter to reach your fat loss and weight loss goals!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Wednesday, December 14, 2011
Are Your Snacks Usually Sugary Sodas and Treats?
If you're plunking change in the soda 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!
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 some healthy snacks to munch on to give you energy and control your hunger:
--Fresh smoothies (download your Free Smoothies book now!)
--Hard boiled eggs
--Nuts
--Low-fat yogurt
--Low-fat cottage cheese
--Fresh fruits and vegetables
--White Albacore Tuna
--Salad greens with olive oil dressing
--Nut butters
--Whole wheat pastas
--Steel cut oatmeal
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?
Now, get your snack on!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
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 some healthy snacks to munch on to give you energy and control your hunger:
--Fresh smoothies (download your Free Smoothies book now!)
--Hard boiled eggs
--Nuts
--Low-fat yogurt
--Low-fat cottage cheese
--Fresh fruits and vegetables
--White Albacore Tuna
--Salad greens with olive oil dressing
--Nut butters
--Whole wheat pastas
--Steel cut oatmeal
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?
Now, get your snack on!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Monday, December 12, 2011
Burn More Fat with Increased EPOC
Burn more fat by adding higher intensity to your workouts!
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.
For instance, athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.
Short bursts are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn.
Here are 3 high intensity workout tips to burn more fat:
1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.
These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.
One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.
According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky!
So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.
Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories! Balance training also improves your core strength.
One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.
An example would be a grouping of walking lunges, side lunges and transverse lunges.
Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.
3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results.
Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.
Add intensity, challenge yourself more and watch the fat melt away!
Download your FREE 10-Minute Fat Burning Workouts now!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
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.
For instance, athletes in speed and power sports are usually very cut and lean because most of their exercises are done with intervals at full speed.
Short bursts are proven fat burners and these athletes primarily train this way. We're talking workouts with major calorie and fat burn.
Here are 3 high intensity workout tips to burn more fat:
1. Add more one-legged strength exercises such as power step ups, single leg squats, Bulgarian split squats, lunges, single leg good mornings and single leg medicine ball exercises to your workout routine.
These types of exercises are more intense than two-legged exercises. Doing these exercises with circuit weight training using supersets (with lighter weights) adds even more intensity to your workout.
One way to build more muscle mass (and speed up your metabolism) is through heavy weight lifting. “Heavy” is relative to your body weight and strength.
According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass. Women can lift heavy weights without fear of getting too bulky!
So, how much weight is heavy enough? Your repetition range for exercises should be between 3-5 (you would have a difficult time lifting these repetitions). You would typically do 4-5 sets of each exercise.
Doing some of these exercises with your eyes closed will improve limb position sense (proprioception), balance and will help you burn more fat and calories! Balance training also improves your core strength.
One last strength training tip would be to do combinations of one-arm and one-leg exercises such as single leg squat-to-single arm shoulder press.
2. Add more intensity to your workouts by exercising your body in all 3 planes of motion to improve multi-planar balance and add intensity.
An example would be a grouping of walking lunges, side lunges and transverse lunges.
Want more intensity? Exercise on different surfaces such as grass, sand, astro-play and soft surfaces to add more intensity.
3. Do cardio blasts between weight training sets. This is a very intense form of exercising. You will get great fat burning results.
Cardio blasts could work this way: between each weight training exercise set, do 30-45 seconds of a high speed cardio exercise like jump rope, mountain climbers, sprints or squat jumps. Try to do the whole 20 minute workout without any rest between exercises.
Add intensity, challenge yourself more and watch the fat melt away!
Download your FREE 10-Minute Fat Burning Workouts now!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Saturday, December 10, 2011
10-Minute Weekend Fat-Burning Workouts
Do your weekend workouts no matter how busy you are! I have made it easy for you with my FREE 10-Minute Fat Burning Workouts!
You don't have to workout for 2 hours to get huge fat loss results. Research has proven that short bursts are very effective fat burners.
Here are some ways to use the workouts this weekend:
1. Use the heavy or light lifting workout. You can even do two separate 10-minute strength workouts on the same day to give you even more muscle building benefits.
2. Do the bodyweight cardio workout. This will give you strength and cardio benefits. I use this workout the most on weekends.
3. Do a sprint interval cardio workout. You will activate and shape your bulkier, fast twitch muscle fibers (think butt, hips, thighs, etc.) by doing sprint intervals.
These high intensity workouts will help you burn calories and fat during and after your workout! The exercises are challenging and will force your neuromuscular system to adapt to new training stimuli. This keeps you from plateauing and improves your fat loss and weight loss results.
A slow or sluggish metabolism is not the major cause of weight gain on weekends. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn every day during the weekend (caloric surplus), you will gain weight and fat. I also recommend that you walk as much as possible during the weekend.
Doing these workouts will keep your fat-burning enzymes active throughout the weekend. You must continue to transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal. Muscle is metabolically active tissue and your body has to work harder to maintain muscle.
There's no excuse....you can do these workouts anywhere, anytime.
Download your FREE 10-Minute Fat Burning Workouts now!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
You don't have to workout for 2 hours to get huge fat loss results. Research has proven that short bursts are very effective fat burners.
Here are some ways to use the workouts this weekend:
1. Use the heavy or light lifting workout. You can even do two separate 10-minute strength workouts on the same day to give you even more muscle building benefits.
2. Do the bodyweight cardio workout. This will give you strength and cardio benefits. I use this workout the most on weekends.
3. Do a sprint interval cardio workout. You will activate and shape your bulkier, fast twitch muscle fibers (think butt, hips, thighs, etc.) by doing sprint intervals.
These high intensity workouts will help you burn calories and fat during and after your workout! The exercises are challenging and will force your neuromuscular system to adapt to new training stimuli. This keeps you from plateauing and improves your fat loss and weight loss results.
A slow or sluggish metabolism is not the major cause of weight gain on weekends. A caloric imbalance is the cause of weight gain. If you consistently eat more calories than you burn every day during the weekend (caloric surplus), you will gain weight and fat. I also recommend that you walk as much as possible during the weekend.
Doing these workouts will keep your fat-burning enzymes active throughout the weekend. You must continue to transform your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal. Muscle is metabolically active tissue and your body has to work harder to maintain muscle.
There's no excuse....you can do these workouts anywhere, anytime.
Download your FREE 10-Minute Fat Burning Workouts now!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Thursday, December 8, 2011
Fat Burning Workouts, Massage and Exercise Recovery
If you want to burn fat and transform your body to lean, you must do tough, smart workouts to build muscle mass. Exercise recovery is just as critical as your workouts--use massages to help you recover.
Courtesy: www.sk8strong.com
If you can't afford a massage therapist, do self massage to help your aching muscles recover and to help avoid muscle strains, tears and other injuries.
Don't push yourself too hard, too fast! If you do, these types of injuries could happen to you:
1. Shin splints
2. Achilles tendinitis
3. Muscle pulls and strains
4. Plantar Fasciitis
5. Low back pain
6. Joint pain/injuries
Massage yourself with self myofascial release with foam rolls (SMFR). Flexibility is important in order to maintain elasticity in your muscles to help prevent injuries. Foam rolling should be a part of your flexibility program.
The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains, tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR and its something you can do every day at home.
Summary of the benefits of SMFR:
1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.
Here is an example of a SMFR hamstring exercise:
Courtesy: www.sklz.com
1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Start today massaging yourself and recovering faster from workouts!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
If you can't afford a massage therapist, do self massage to help your aching muscles recover and to help avoid muscle strains, tears and other injuries.
Don't push yourself too hard, too fast! If you do, these types of injuries could happen to you:
1. Shin splints
2. Achilles tendinitis
3. Muscle pulls and strains
4. Plantar Fasciitis
5. Low back pain
6. Joint pain/injuries
Massage yourself with self myofascial release with foam rolls (SMFR). Flexibility is important in order to maintain elasticity in your muscles to help prevent injuries. Foam rolling should be a part of your flexibility program.
The foam roller is one of the most effective techniques for releasing tension while improving mobility. Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains, tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR and its something you can do every day at home.
Summary of the benefits of SMFR:
1. SMFR releases tension in your muscles due to overuse, tightness and aging.
2. The SMFR process restructures and realigns your skeletal system.
3. The SMFR process improves balance and body awareness.
4. SMFR can be used in the rehabilitation process and massage therapy.
5. SMFR can be used for Pilates exercises.
Here is an example of a SMFR hamstring exercise:
1. Place hamstrings on the roll with your hips unsupported.
2. Crossed your feet to increase leverage.
3. Roll from knee toward posterior hip.
4. If a "tender point" is located, stop rolling, and rest on the tender point until pain decreases by 75%.
Start today massaging yourself and recovering faster from workouts!
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Wednesday, December 7, 2011
3 Steps to Your Fat Loss and Weight Loss Goals
You need willpower and smarts to reach your fat loss and weight loss goals. If you have the desire and proper guidance, you can reach your fat loss and weight loss goals in time.
Exercise Smart
1. Tough, smart workouts are mandatory to change your body. Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. In other words, "muscle up" (not bulk up) and the fat will melt away!
Not only will your body's composition improve (less fat, more muscle), it will improve your overall health (including bone density).
Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."
Eat Smart and Healthy
2. Help control your hunger during the day so you don't overeat when you do eat. Do this by eating small meals every 3-4 hours (never skip breakfast) to keep your metabolism ramped up.
Another way to control your hunger pangs is to eat 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.
If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat. Use your eating smarts!
If high-fructose corn syrup (HFCS) is one of the first items listed on the food packaging label then don't eat that food! This ingredient is found in many foods and drinks.
High-fructose corn syrup is cheaper for food manufacturers than regular sugar (sucrose) so that's why you see it so much on food labels. Sugary drinks, baked goods, frozen foods and even foods like ketchup are laced with this stuff. Nutritionists point to HFCS consumption as a major player in the nation's obesity crisis (the fact that we eat it is the real problem).
Why is HFCS so deadly? Here it is: the body processes the fructose in HFCS differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It also forces the liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast)! So, your body wants more and stores more fat at the same time.
Take Care of Your Body
3. Life brings on stress. A certain amount of stress and tension helps you take on challenges and perform better. Too much stress (left unchecked) over a prolonged period is not good and it causes health problems and affects metabolism. Also, some people respond to stress better than others. One person might crumble under the same workload that causes another person to thrive.
Your body's normal state (homeostasis) is changed by stress. The hormones, adrenaline and cortisol, are secreted in response to a stressful situation. The "fight or flight" response to stress is intended to give you the energy to take on or run away from a particular situation. Stressful situations that go on for months or years signals to your body that the normal state includes excessive amounts of adrenaline and cortisol.
As it relates to metabolism, adrenaline makes the fat cells more efficient at turning fat into energy and speeds up metabolism. On the other hand, cortisol increases the amount of glucose in the blood and creates more energy. If you have an office job (and don't exercise), this excess adrenaline and cortisol builds up. Unused excess energy will be stored as fat.
Chronic stress or stress with no end in sight has major health implications. Adrenaline will continue to be secreted but the body and the fat cells will build up a tolerance to it. This means that the fat cells won't be converted to energy and cortisol will continue to increase glucose in the blood. This means the fat gain and weight gain begins to happen if left unchecked.
Life continally has stressful situations and life sometimes brings unavoidable prolonged stress. Regular exercise helps me to deal with stress and brings my body back to the true normal state (or as close as possible).
Many of you don't have the willpower to reach your fat loss and weight loss goals. There are many reasons for this. I won't play doctor here but your motivation needs to be right and realistic. Unrealistic goals (like lose 30 pounds in 10 days) can leave you mentally and physically exhausted with disappointing results.
One thing I do know: MAKE THE COMMITMENT TO HEALTH AND FITNESS BECAUSE YOU ARE WORTH IT! Focus on fat loss (transforming your body) and not weight loss.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Exercise Smart
1. Tough, smart workouts are mandatory to change your body. Total body fat loss is the key to burning more fat and transforming your body. To lose weight and keep it off, you must make a major commitment to strength training. In other words, "muscle up" (not bulk up) and the fat will melt away!
Not only will your body's composition improve (less fat, more muscle), it will improve your overall health (including bone density).
Strength training should be tailored to your body type. We all have a body type due to heredity and lifestyle choices. A fitness assessment is important because a personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit your needs. Without this assessment, you are "shooting in the dark."
Eat Smart and Healthy
2. Help control your hunger during the day so you don't overeat when you do eat. Do this by eating small meals every 3-4 hours (never skip breakfast) to keep your metabolism ramped up.
Another way to control your hunger pangs is to eat 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.
If you feel fuller for longer periods, you will eat less and you won't binge eat if your hunger pangs are "not out the roof" when you do eat. Use your eating smarts!
If high-fructose corn syrup (HFCS) is one of the first items listed on the food packaging label then don't eat that food! This ingredient is found in many foods and drinks.
High-fructose corn syrup is cheaper for food manufacturers than regular sugar (sucrose) so that's why you see it so much on food labels. Sugary drinks, baked goods, frozen foods and even foods like ketchup are laced with this stuff. Nutritionists point to HFCS consumption as a major player in the nation's obesity crisis (the fact that we eat it is the real problem).
Why is HFCS so deadly? Here it is: the body processes the fructose in HFCS differently than it does regular sugar. It also lowers the hormone leptin in your body. Leptin signals to your brain that you're full. It also forces the liver to kick more fat out into the bloodstream (especially true with sugary drinks because they are processed so fast)! So, your body wants more and stores more fat at the same time.
Take Care of Your Body
3. Life brings on stress. A certain amount of stress and tension helps you take on challenges and perform better. Too much stress (left unchecked) over a prolonged period is not good and it causes health problems and affects metabolism. Also, some people respond to stress better than others. One person might crumble under the same workload that causes another person to thrive.
Your body's normal state (homeostasis) is changed by stress. The hormones, adrenaline and cortisol, are secreted in response to a stressful situation. The "fight or flight" response to stress is intended to give you the energy to take on or run away from a particular situation. Stressful situations that go on for months or years signals to your body that the normal state includes excessive amounts of adrenaline and cortisol.
As it relates to metabolism, adrenaline makes the fat cells more efficient at turning fat into energy and speeds up metabolism. On the other hand, cortisol increases the amount of glucose in the blood and creates more energy. If you have an office job (and don't exercise), this excess adrenaline and cortisol builds up. Unused excess energy will be stored as fat.
Chronic stress or stress with no end in sight has major health implications. Adrenaline will continue to be secreted but the body and the fat cells will build up a tolerance to it. This means that the fat cells won't be converted to energy and cortisol will continue to increase glucose in the blood. This means the fat gain and weight gain begins to happen if left unchecked.
Life continally has stressful situations and life sometimes brings unavoidable prolonged stress. Regular exercise helps me to deal with stress and brings my body back to the true normal state (or as close as possible).
Many of you don't have the willpower to reach your fat loss and weight loss goals. There are many reasons for this. I won't play doctor here but your motivation needs to be right and realistic. Unrealistic goals (like lose 30 pounds in 10 days) can leave you mentally and physically exhausted with disappointing results.
One thing I do know: MAKE THE COMMITMENT TO HEALTH AND FITNESS BECAUSE YOU ARE WORTH IT! Focus on fat loss (transforming your body) and not weight loss.
Be sure and download your FREE eBooks, "10 Must Know Fat Loss Tips," Free Fat Loss Meals and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
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