Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Rabu, 31 Oktober 2012
Inactivity Pandemic--Get Moving Or Die (Sooner)
by InsuranceQuotes.org
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Selasa, 30 Oktober 2012
Weight Loss Maintainers' Secrets to Success
Have you asked yourself this question? Why can't I maintain my weight loss while others seem to maintain weight loss with ease?
Anyone who has been successful with weight loss maintenance will tell you it was not always easy. Matter of fact, there were probably many failures and adjustments along the way.
So, what are the hidden secrets of "weight loss maintainers?"
Its the things you practice on most days that helps you burn fat, lose weight, change your body and keep the weight off.
Consistency rules when it comes to transforming your body and maintaining your weight loss.
Practicing weight management can be a simple process---if you do it on most days. When you reach fat loss and weight loss goals, you have to manage your new body to remain successful. Keep working to maintain and improve your new body.
Christopher Sciamanna, M.D., discovered how to do weight managment the hard way: After losing 30 pounds, he described his new, lower weight as "shockingly challenging" to maintain.
He and his colleagues at Penn State University's Milton S. Hershey Medical Center decided to study weight loss maintenance.
Part of their study was to examine results found at the National Weight Control Registry (NWCR). For the past two decades, NWCR has focused on a single group of people. To qualify, they have to lose at least 30 pounds and keep the weight off for at least a year. The findings aren’t surprising.
The participants were successful primarily because of the following habits:
--Exercise at least an hour a day, almost every day
--Follow a low-fat, low-sugar, low-calorie diet
--Eat, more or less, the same foods all the time
--Minimize TV watching
--Eat breakfast
So, here are 8 things you can do on most days to practice weight management:
1. Healthy lifestyle habits produce a healthier body. This is a no-brainer. If you get adequate nightly sleep, limit excessive stress, don't smoke, limit excessive alcohol consumption, exercise regularly and eat healthy you will have a healthier body. Practice these type of healthy habits on most days.
2. Drink enough water every day. Your body is about two-thirds water. Drink water and unsweetened drinks (like green tea) most of the time. It will help you eat less and help your body function better.
Drink about half your weight in water every day. So, if you weigh 150 pounds, drink 75 ounces of water each day.
3. Here's some eating habits that will help you manage your weight:
--Plan and pack your meals with whole, natural foods that you enjoy.
--Don't skip breakfast. It gets your metabolism revved up and helps you eat less the rest of the day.
--Eat every 3-4 hours to maintain your energy and keep your metabolism active.
--Eat your food on a plate, not in a bag or jar. It helps you eat less.
--Eat with a purpose, don't just graze.
--Eat protein with every meal. It helps you stay full for longer and helps keep carbs from spiking your blood sugar.
--Eat at least 2 servings of a fruit or veggie at every meal.
--Don't assume that LOW-FAT means LOW-CAL, read the label.
--Eat heart-healthy fats. They are important for satiety and bodily functions.
--Don't eat fried foods.
--Limit alcohol consumption.
--If you eat at a restaurant, order healthy foods and skip the meal appetizers.
--Limit sugary and processed foods/drinks.
--Eat one serving at each meal.
--Eat healthy snacks, like raw nuts or low-fat yogurt, between main meals.
--If you stray from your meal plan, get back on it as soon as possible.
Good or bad nutritional habits don't just happen. Make an effort. You are what you eat.
Eat These 3 Veggies to Burn More Abdominal Fat
4. Keep doing full-body strength training 3 days a week. Among other things, it builds/maintains muscle mass, speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density.
Short interval cardio sessions of about 20 minutes each will help you maintain your lean body. Aim for 2-3 sessions a week. Too many long, slow cardio sessions will waste away your valuable muscle mass.
5. Walk as much as possible every day to help you maintain an active lifestyle. All movement burn calories.
6. Keep your workout partner. It always helps to have someone hold you accountable and challenge you to do better.
Similarly, use group exercise classes and bootcamps for the challenge and to break the monotony of doing the same type workouts.
7. Keep setting and reaching goals to improve your body's composition, health and fitness. Always look to make progress, even if only by small steps. Otherwise, you will slowly digress.
8. Get enough sleep each day/night and stay away from long-term stress. These two imposters will wreck your metabolism and health.
Eat These 3 Foods to Burn More Belly Fat
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Anyone who has been successful with weight loss maintenance will tell you it was not always easy. Matter of fact, there were probably many failures and adjustments along the way.
So, what are the hidden secrets of "weight loss maintainers?"
Its the things you practice on most days that helps you burn fat, lose weight, change your body and keep the weight off.
Consistency rules when it comes to transforming your body and maintaining your weight loss.
Practicing weight management can be a simple process---if you do it on most days. When you reach fat loss and weight loss goals, you have to manage your new body to remain successful. Keep working to maintain and improve your new body.
Christopher Sciamanna, M.D., discovered how to do weight managment the hard way: After losing 30 pounds, he described his new, lower weight as "shockingly challenging" to maintain.
He and his colleagues at Penn State University's Milton S. Hershey Medical Center decided to study weight loss maintenance.
Part of their study was to examine results found at the National Weight Control Registry (NWCR). For the past two decades, NWCR has focused on a single group of people. To qualify, they have to lose at least 30 pounds and keep the weight off for at least a year. The findings aren’t surprising.
The participants were successful primarily because of the following habits:
--Exercise at least an hour a day, almost every day
--Follow a low-fat, low-sugar, low-calorie diet
--Eat, more or less, the same foods all the time
--Minimize TV watching
--Eat breakfast
So, here are 8 things you can do on most days to practice weight management:
1. Healthy lifestyle habits produce a healthier body. This is a no-brainer. If you get adequate nightly sleep, limit excessive stress, don't smoke, limit excessive alcohol consumption, exercise regularly and eat healthy you will have a healthier body. Practice these type of healthy habits on most days.
2. Drink enough water every day. Your body is about two-thirds water. Drink water and unsweetened drinks (like green tea) most of the time. It will help you eat less and help your body function better.
Drink about half your weight in water every day. So, if you weigh 150 pounds, drink 75 ounces of water each day.
3. Here's some eating habits that will help you manage your weight:
--Plan and pack your meals with whole, natural foods that you enjoy.
--Don't skip breakfast. It gets your metabolism revved up and helps you eat less the rest of the day.
--Eat every 3-4 hours to maintain your energy and keep your metabolism active.
--Eat your food on a plate, not in a bag or jar. It helps you eat less.
--Eat with a purpose, don't just graze.
--Eat protein with every meal. It helps you stay full for longer and helps keep carbs from spiking your blood sugar.
--Eat at least 2 servings of a fruit or veggie at every meal.
--Don't assume that LOW-FAT means LOW-CAL, read the label.
--Eat heart-healthy fats. They are important for satiety and bodily functions.
--Don't eat fried foods.
--Limit alcohol consumption.
--If you eat at a restaurant, order healthy foods and skip the meal appetizers.
--Limit sugary and processed foods/drinks.
--Eat one serving at each meal.
--Eat healthy snacks, like raw nuts or low-fat yogurt, between main meals.
--If you stray from your meal plan, get back on it as soon as possible.
Good or bad nutritional habits don't just happen. Make an effort. You are what you eat.
Eat These 3 Veggies to Burn More Abdominal Fat
4. Keep doing full-body strength training 3 days a week. Among other things, it builds/maintains muscle mass, speeds up your metabolism (the body has to work harder to maintain muscle) and helps improve your bone density.
Short interval cardio sessions of about 20 minutes each will help you maintain your lean body. Aim for 2-3 sessions a week. Too many long, slow cardio sessions will waste away your valuable muscle mass.
5. Walk as much as possible every day to help you maintain an active lifestyle. All movement burn calories.
6. Keep your workout partner. It always helps to have someone hold you accountable and challenge you to do better.
Similarly, use group exercise classes and bootcamps for the challenge and to break the monotony of doing the same type workouts.
7. Keep setting and reaching goals to improve your body's composition, health and fitness. Always look to make progress, even if only by small steps. Otherwise, you will slowly digress.
8. Get enough sleep each day/night and stay away from long-term stress. These two imposters will wreck your metabolism and health.
Eat These 3 Foods to Burn More Belly Fat
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Senin, 29 Oktober 2012
Burn Fat with Strength and Power Superset Workout
Shape and tone (transform) your body better and faster with strength and power superset training. Do you have less time to workout these days? Here is the answer to your problem: strength and power superset training.
Kick your fat-burning into higher gear. This method burns fat better than traditional strength training. Strength and power superset training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.
You can't transform your body without significant fat loss. Fat loss will make your body more healthy and lean. Fat loss will also lead to lasting weight loss. In other words, a body composition change (less fat, more lean mass) is the key to permanent weight loss.
Increase your muscle mass (with regular strength training) to burn fat and permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You will become leaner because muscle takes up less space than fat. You can't rush the process of building a lean body. Make a habit of checking your body fat percentage on a weekly basis. If your body is shrinking (lost fat and inches), you are on the way to building your lean body.
A lean body will also give you the best chance to live a longer, healthier life.
If you want to burn more fat, add higher intensity to your workouts. Strength and power superset training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (burn more fat in less time). Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster.
Strength and power superset training pairs a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.
Exercises like the squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows.
Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass).
Other ways to change up your workouts include (but not limited to):
1. alternate lifting light weights and heavy weights,
2. adjust the number of repetitions and sets,
3. do different exercises for the same muscle groups,
4. alternate routines such as circuit training and superset training,
5. change the speed of your sets such as using slow, moderate and full speed repetitions and
6. do more isometric exercises.
Isometric exercises are very underrated and 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).
Start burning more fat today!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Kick your fat-burning into higher gear. This method burns fat better than traditional strength training. Strength and power superset training should not be tried by beginners or those with inadequate body strength. It is a high-risk, high-reward type of superset strength training.
You can't transform your body without significant fat loss. Fat loss will make your body more healthy and lean. Fat loss will also lead to lasting weight loss. In other words, a body composition change (less fat, more lean mass) is the key to permanent weight loss.
Increase your muscle mass (with regular strength training) to burn fat and permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You will become leaner because muscle takes up less space than fat. You can't rush the process of building a lean body. Make a habit of checking your body fat percentage on a weekly basis. If your body is shrinking (lost fat and inches), you are on the way to building your lean body.
A lean body will also give you the best chance to live a longer, healthier life.
If you want to burn more fat, add higher intensity to your workouts. Strength and power superset training will cause your neuromuscular system to adapt to new training stimuli. This will help improve your fat loss and weight loss results.
Power, or speed strength (how fast your muscles can produce force) is one of the best ways to improve your workout efficiency (burn more fat in less time). Plyometric exercises help you to increase power. When plyometric exercises are paired with a similar strength exercise, your strength and body shape will improve faster.
Strength and power superset training pairs a power exercise with a biomechanically similar strength exercise. An example would be pairing repeating full-speed squat jumps with barbell squats. The barbell squats would be performed 1-2 minutes after the squat jumps to get maximum neuromuscular adaptations.
You would do a set of full-speed repeating squat jumps (8-10 reps). Rest 1-2 minutes and then do 3-5 barbell squats at 85%-90% of 1 rep maximum. This is an advanced training method and should not be performed by those who do not have adequate stabilization strength and muscular strength.
Exercises like the squat works the major muscle groups. To recruit more muscle fibers during workouts and improve your fat loss success, focus more on multi-joint or compound exercises like the squat, deadlift and rows.
Compound exercises will help you burn more fat because of the intensity of working large muscle groups in your body. You will also burn more calories and fat after your workout.
Other strength and plyometric exercises can also be superset this way (such as shoulder press/explosive medicine ball 2-handed upward throw and bench press/explosive medicine ball two-handed chest pass).
Other ways to change up your workouts include (but not limited to):
1. alternate lifting light weights and heavy weights,
2. adjust the number of repetitions and sets,
3. do different exercises for the same muscle groups,
4. alternate routines such as circuit training and superset training,
5. change the speed of your sets such as using slow, moderate and full speed repetitions and
6. do more isometric exercises.
Isometric exercises are very underrated and 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).
Start burning more fat today!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Minggu, 28 Oktober 2012
15 Simple Rules For Easy Fat Loss
Follow these simple tips from registered dietitian Jayson Hunter, the Head of Research and Development for Prograde Nutrition, for a lean and healthy body.
1. Eat 4-6 small meals a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
Be sure and Download your FREE 30-Day Easy Meal Plans for Weight Loss
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. To guarantee you’re consuming enough Omega-3, supplement your diet with EFA Icon.
7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”
8. Consume Green Tea or Water instead of calorie-filled drinks, such as soft drinks. Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
9. Balance your fat intake for the day. One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
10. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.
11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds (or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
12. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.
14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.
Be sure and Download your FREE 30-Day Easy Meal Plans for Weight Loss
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
1. Eat 4-6 small meals a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
Be sure and Download your FREE 30-Day Easy Meal Plans for Weight Loss
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs, or other Omega-3 products. Healthy fats are great antioxidants as well as help with brain function and many other essential processes that take place in the body on a daily basis. Essential Fatty Acids, according to clinical studies, could also help prevent certain diseases. To guarantee you’re consuming enough Omega-3, supplement your diet with EFA Icon.
7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens, and fruits in a convenient “super pill.”
8. Consume Green Tea or Water instead of calorie-filled drinks, such as soft drinks. Green Tea has many health benefits and you should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
9. Balance your fat intake for the day. One-third should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming antioxidant-rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
10. Consistent fat loss requires good habits. If you want to create good habits, then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks, you will form habits that become part of your daily routine and part of your life.
11. Incorporate “superfoods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds (or flax meal), green tea, and various beans. Many of the super nutrition found in these “superfoods” are also found in VGF25+.
12. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
13. EXERCISE! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research-proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.
14. Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant, the answer can usually be found in your food journal.
15. Follow the 90% rule. If you can follow your plan 90% of the time, you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time, your chances of failing increase significantly.
Be sure and Download your FREE 30-Day Easy Meal Plans for Weight Loss
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Jumat, 26 Oktober 2012
The Top 3 Things to AVOID at Restaurants to Stay Lean and Healthy
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
He is also co-authors with Catherine Ebeling - RN, BSN of Fat-Burning Kitchen
I've been traveling a lot for business in the last year, and I've noticed that most people totally fall off their fitness routines while traveling...
In fact, eating out at restaurants frequently is one of the biggest reasons why so many people fatten up while traveling. It's almost damn near impossible to eat healthy when you dine out, UNLESS you follow a couple simple tricks that I use to make every restaurant meal healthier, reduce calories, and not lose control.
Here's a few tricks you can use to eat healthier and stay lean even while traveling on business or eating out any time for that matter...
The 3 most important things to avoid that are EVERYWHERE at restaurants are:
--the deep fried foods
--the refined starchy foods
--and any sodas, juices, or other sugary foods (except whole fruits, which are great)
This eliminates the major food sources that do the worst damage in our food supply - the evil trans fats, the inflammatory refined vegetable oils, refined starches, and processed sugars.
This means trying to skip the table bread, skipping the french fries (that come with every single sandwich on every menu known to man), and reducing all of the heaping portions of rice and pasta that are often loaded on the plates as well.
Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.
Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers.
Side note: It always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I'm "not living" because I won't eat fries...
Yet they are always the first to complain that they are overweight and have "tried everything", yet can't lose weight. I'm not sure why so many people think eating french fries equals "living it up"... I'm all for moderation with many things, but if there's 2 things that should be almost totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...
Most people will eat a meal out such as this:
--Sandwich or burger
--fries or chips
--soda or other sweetened drink
A MUCH smarter alternative for a leaner, healthier body is very simply this:
--Sandwich or burger
--veggies or salad
--unsweetened iced tea or water with lemon (and no diet drinks -- unless you enjoy drinking carcinogenic poisonous artificial sweetener chemicals).
These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on drink refills and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the trannies and high fructose corn syrup.
Also, it may be rare to find this in most restaurants, but if you can find some that offer much healthier grass-fed beef burgers, it's a much smarter decision compared to grain fattened beef.
Side note: a little-known way to eat full portions of rice, pasta, and breads and actually get away with it without packing on the bodyfat is to make sure to schedule a high intensity full body resistance training workout before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.
A cardio workout WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions of carbohydrates.
I hope these dining tips help you choose smarter and healthier next time you eat out.
-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
He is also co-authors with Catherine Ebeling - RN, BSN of Fat-Burning Kitchen
I've been traveling a lot for business in the last year, and I've noticed that most people totally fall off their fitness routines while traveling...
In fact, eating out at restaurants frequently is one of the biggest reasons why so many people fatten up while traveling. It's almost damn near impossible to eat healthy when you dine out, UNLESS you follow a couple simple tricks that I use to make every restaurant meal healthier, reduce calories, and not lose control.
Here's a few tricks you can use to eat healthier and stay lean even while traveling on business or eating out any time for that matter...
The 3 most important things to avoid that are EVERYWHERE at restaurants are:
--the deep fried foods
--the refined starchy foods
--and any sodas, juices, or other sugary foods (except whole fruits, which are great)
This eliminates the major food sources that do the worst damage in our food supply - the evil trans fats, the inflammatory refined vegetable oils, refined starches, and processed sugars.
This means trying to skip the table bread, skipping the french fries (that come with every single sandwich on every menu known to man), and reducing all of the heaping portions of rice and pasta that are often loaded on the plates as well.
Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.
Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers.
Side note: It always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I'm "not living" because I won't eat fries...
Yet they are always the first to complain that they are overweight and have "tried everything", yet can't lose weight. I'm not sure why so many people think eating french fries equals "living it up"... I'm all for moderation with many things, but if there's 2 things that should be almost totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...
Most people will eat a meal out such as this:
--Sandwich or burger
--fries or chips
--soda or other sweetened drink
A MUCH smarter alternative for a leaner, healthier body is very simply this:
--Sandwich or burger
--veggies or salad
--unsweetened iced tea or water with lemon (and no diet drinks -- unless you enjoy drinking carcinogenic poisonous artificial sweetener chemicals).
These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on drink refills and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the trannies and high fructose corn syrup.
Also, it may be rare to find this in most restaurants, but if you can find some that offer much healthier grass-fed beef burgers, it's a much smarter decision compared to grain fattened beef.
Side note: a little-known way to eat full portions of rice, pasta, and breads and actually get away with it without packing on the bodyfat is to make sure to schedule a high intensity full body resistance training workout before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.
A cardio workout WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions of carbohydrates.
I hope these dining tips help you choose smarter and healthier next time you eat out.
-Cathering Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Kamis, 25 Oktober 2012
Rabu, 24 Oktober 2012
4 Smart Tips to Burn Fat and Shed Pounds
It takes hard, smart workouts and timely nutrition to burn fat and lose weight. Over-training with longer and longer workouts are not better for you. They can leave you tired, frustrated and sometimes sick.
If you are at a weight loss plateau, here are 4 tips to start making progress again:
Note: Always take at least 1 day off each week from regular workouts. Moderate walking on days off is okay (15-30 minutes).
1) Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of squats. A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to burn body fat and lose weight.
A circuit workout is one in which you do one exercise after the other with little or no rest between exercises. Also, change up your cardio routines such as rotating sprint intervals, stair-stepper intervals or bodyweight cardio intervals. Keep interval cardio sessions at 20 minutes.
Research and evidence proves that doing these types of short workouts (short bursts) 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.
Doing a strength workout with supersets also work well to burn fat. You would pair two non-competing exercises and do them back-to-back without rest between exercises. For instance, you could do a set of squats followed immediately by shoulder presses. Bench press followed by rows is also a good superset. This allows you to do more work in less time because the opposing muscle group rests while you are working the opposite muscle group.
Finally, rotate heavy and light lifting days to keep your body guessing.
2) It is more important to burn body fat and lose inches than it is to lose weight. The goal is to transform your body to lean (to keep lost weight off for good). If you just lose weight without strength training, you will still have high body fat. And, it is highly likely that you will regain this weight and have even more body fat (weight cycling).
Have your body fat percentage checked and your circumference measurements done by a trainer to see how much fat and inches you have lost. Do this body fat checkup once a week. Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself.
3) Longer workouts too often lead to over-training, injuries, illness and stalled progress. Exercise was meant to fun and productive!
An intense 20-minute interval cardio session at 90%-95% maximum heart rate will give you more fat loss and heart-health benefits than a 1-hour cardio session at 65% maximum heart rate. Too many long, slow cardio sessions will waste away your muscle mass and hinder your fat burning potential.
Here are 2 more very effective, fat burning exercise routines:
--Plyometric exercises are very intense and effective fat burners. Examples would be squat jumps and lateral cone hops. You should perfect jumping and landing techniques to avoid injuries.
--Metabolic circuit training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits). Metabolic circuit training is a popular and effective method for sports teams. If you play on a rec league basketball, soccer or flag football team, metabolic circuit training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.
4) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR, activity level and goals. You don't need to strictly count calories but you need a good idea of how much too eat.
If you don't eat enough (severe calorie restriction), your body will store fat because it thinks you are starving. And, you will gain weight even on the days you work out really hard if you take in more calories than you burn.
Exercise smarter, not harder.
Eat These 3 Foods to Burn More Belly Fat
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
If you are at a weight loss plateau, here are 4 tips to start making progress again:
Note: Always take at least 1 day off each week from regular workouts. Moderate walking on days off is okay (15-30 minutes).
1) Weight often comes off easily at the beginning of a workout program. But then your body adapts to your workouts. When this happens, you need to vary your workout routines and intensity.
Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of squats. A shorter, more intense 30 minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to burn body fat and lose weight.
A circuit workout is one in which you do one exercise after the other with little or no rest between exercises. Also, change up your cardio routines such as rotating sprint intervals, stair-stepper intervals or bodyweight cardio intervals. Keep interval cardio sessions at 20 minutes.
Research and evidence proves that doing these types of short workouts (short bursts) 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.
Doing a strength workout with supersets also work well to burn fat. You would pair two non-competing exercises and do them back-to-back without rest between exercises. For instance, you could do a set of squats followed immediately by shoulder presses. Bench press followed by rows is also a good superset. This allows you to do more work in less time because the opposing muscle group rests while you are working the opposite muscle group.
Finally, rotate heavy and light lifting days to keep your body guessing.
2) It is more important to burn body fat and lose inches than it is to lose weight. The goal is to transform your body to lean (to keep lost weight off for good). If you just lose weight without strength training, you will still have high body fat. And, it is highly likely that you will regain this weight and have even more body fat (weight cycling).
Have your body fat percentage checked and your circumference measurements done by a trainer to see how much fat and inches you have lost. Do this body fat checkup once a week. Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself.
3) Longer workouts too often lead to over-training, injuries, illness and stalled progress. Exercise was meant to fun and productive!
An intense 20-minute interval cardio session at 90%-95% maximum heart rate will give you more fat loss and heart-health benefits than a 1-hour cardio session at 65% maximum heart rate. Too many long, slow cardio sessions will waste away your muscle mass and hinder your fat burning potential.
Here are 2 more very effective, fat burning exercise routines:
--Plyometric exercises are very intense and effective fat burners. Examples would be squat jumps and lateral cone hops. You should perfect jumping and landing techniques to avoid injuries.
--Metabolic circuit training is an advanced form of high intensity exercise (strength circuits and interval cardio circuits). Metabolic circuit training is a popular and effective method for sports teams. If you play on a rec league basketball, soccer or flag football team, metabolic circuit training would be ideal. You would also lessen your chances of injury. Many weekend warriors get hurt because they aren't in condition to play a sport at full speed.
4) You need to know your basal metabolic rate-BMR (how many calories your body would burn each day if you did nothing). Base your daily caloric intake on your BMR, activity level and goals. You don't need to strictly count calories but you need a good idea of how much too eat.
If you don't eat enough (severe calorie restriction), your body will store fat because it thinks you are starving. And, you will gain weight even on the days you work out really hard if you take in more calories than you burn.
Exercise smarter, not harder.
Eat These 3 Foods to Burn More Belly Fat
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Senin, 22 Oktober 2012
3 Weight Loss Methods that NEVER Work Long-Term
Where are you getting your weight loss information? A bad weight loss plan will leave you disappointed and frustrated every time. You will probably have more body weight in the long-term too.
There are no shortcuts to getting lean and fit. Don't place your fat loss and weight loss dreams on faulty information and bad products.
Here are 3 weight loss methods that won't work:
1. Be careful when eating low-fat products for the purpose of losing weight. Low-fat doesn't necessarily mean low-calorie. Sometimes these products contain other ingredients such as sugars and trans fats to make them taste better.
Carefully check the "Nutrition Facts" label to determine the total calories in the food product. Remember, if you consistently eat more calories than you burn, you will gain weight (regardless of the type of the food eaten).
And, if you are trying to lose weight and body fat by food deprivation, it won't work for you either. Why? Because your body defends itself by storing fat and slowing down its metabolism to compensate for the lack of nutrition.
You will regain your weight quickly when you begin to eat normally again.
This is the opposite effect of what you want. The main purposes of exercise (resistance and cardio) is to burn body fat, lose weight and speed metabolism. Exercise and plan a healthy diet. This will give you the long-term health and fitness that you seek.
2. If you are depending on weight loss supplements to lose weight, you will be disappointed.
Research has proven that these supplements have no long-term benefit. Also, some of these supplements could be harmful to your health.
But, there are a number of other supplements that have some benefits. You need to know the truth about supplements from an expert who knows.
"The Truth About Supplements Revealed" is a well-written, authoritative FREE book on supplements that you must read.
Brian Dean, a Registered Dietitian, does a great job of being objective about dietary supplements. He is not trying to sell any supplement....just solid information to help you make an informed decision. Here are some quotes from the book:
"It seems that every time you flip on the TV, open a magazine, or click on an internet article, a new supplement is screaming “buy me!”. With fancy graphics, an eye grabbing headline, and a bold promise, it may be hard to resist the call of the latest and greatest supplement. The problem is, the vast majority of supplements on the market are either worthless or dangerous."
"You certainly can’t rely on the agenda-driven advertisements that the supplement companies put out. Magazine and internet articles aren’t much of a help either –writers hired by the supplement companies write the vast majority of supplement content. How do I know?"
"Because I wrote it. For years, supplement companies from around the world have hired me to write articles that help promote their new “cutting edge” supplement. Although I always spoke the truth, the things I wrote were often skewed in favor of the supplement--–regardless of the science."
"After years working on the inside, I’m ready to blow the lid off the supplement industry. In this guide, I’m putting the top fitness supplements on trial."
"As you’ll see, I’m tough, but fair. This time around, you’ll see supplements through the only truly objective lens: science. No hype, no marketing, no bull. Just facts and research."
3. The energy drink business is a huge industry. So, how do energy drinks fit into your fitness program? First, know that any weight loss or weight gain goal achievements will be accomplished by your hard work and a well designed fitness program.
Second, you can accomplish your fitness goals without ever drinking 1 ounce from an energy drink.
Third, energy drinks often cause you to crash lower than the previous "energy high" provided by the drink. What was the question? Oh yeah, how do energy drinks fit into your fitness program?
And the answer is---you don't need energy drinks to accomplish your fat loss and weight loss goals. You will get plenty of energy from proper nutrition and adequate sleep.
Remember also that many energy drinks are loaded with sugar which might hinder your nutritional goals. Energy drinks are also usually loaded with caffiene. Save your money on energy drinks and try a good cup of coffee.
You may need help from a personal trainer. Here's one good way to tell if a personal trainer might work for you. YOU HAVE TRIED JUST ABOUT EVERY THING ELSE IN ORDER TO GET FIT AND NOTHING HAS WORKED LONG-TERM FOR YOU.
A qualified personal trainer is trained to not grasp for "quick fixes" when it comes to fitness and health and knows that long-term fitness depends on a systematic, progressive training program---and that takes time.
A personal trainer is trying to help you make "fitness become a way of life" and this will result in the PERMANENT BODY COMPOSITION CHANGES you want.
Eat These 3 Foods to Burn More Belly Fat
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
There are no shortcuts to getting lean and fit. Don't place your fat loss and weight loss dreams on faulty information and bad products.
Here are 3 weight loss methods that won't work:
1. Be careful when eating low-fat products for the purpose of losing weight. Low-fat doesn't necessarily mean low-calorie. Sometimes these products contain other ingredients such as sugars and trans fats to make them taste better.
Carefully check the "Nutrition Facts" label to determine the total calories in the food product. Remember, if you consistently eat more calories than you burn, you will gain weight (regardless of the type of the food eaten).
And, if you are trying to lose weight and body fat by food deprivation, it won't work for you either. Why? Because your body defends itself by storing fat and slowing down its metabolism to compensate for the lack of nutrition.
You will regain your weight quickly when you begin to eat normally again.
This is the opposite effect of what you want. The main purposes of exercise (resistance and cardio) is to burn body fat, lose weight and speed metabolism. Exercise and plan a healthy diet. This will give you the long-term health and fitness that you seek.
2. If you are depending on weight loss supplements to lose weight, you will be disappointed.
Research has proven that these supplements have no long-term benefit. Also, some of these supplements could be harmful to your health.
But, there are a number of other supplements that have some benefits. You need to know the truth about supplements from an expert who knows.
"The Truth About Supplements Revealed" is a well-written, authoritative FREE book on supplements that you must read.
Brian Dean, a Registered Dietitian, does a great job of being objective about dietary supplements. He is not trying to sell any supplement....just solid information to help you make an informed decision. Here are some quotes from the book:
"It seems that every time you flip on the TV, open a magazine, or click on an internet article, a new supplement is screaming “buy me!”. With fancy graphics, an eye grabbing headline, and a bold promise, it may be hard to resist the call of the latest and greatest supplement. The problem is, the vast majority of supplements on the market are either worthless or dangerous."
"You certainly can’t rely on the agenda-driven advertisements that the supplement companies put out. Magazine and internet articles aren’t much of a help either –writers hired by the supplement companies write the vast majority of supplement content. How do I know?"
"Because I wrote it. For years, supplement companies from around the world have hired me to write articles that help promote their new “cutting edge” supplement. Although I always spoke the truth, the things I wrote were often skewed in favor of the supplement--–regardless of the science."
"After years working on the inside, I’m ready to blow the lid off the supplement industry. In this guide, I’m putting the top fitness supplements on trial."
"As you’ll see, I’m tough, but fair. This time around, you’ll see supplements through the only truly objective lens: science. No hype, no marketing, no bull. Just facts and research."
3. The energy drink business is a huge industry. So, how do energy drinks fit into your fitness program? First, know that any weight loss or weight gain goal achievements will be accomplished by your hard work and a well designed fitness program.
Second, you can accomplish your fitness goals without ever drinking 1 ounce from an energy drink.
Third, energy drinks often cause you to crash lower than the previous "energy high" provided by the drink. What was the question? Oh yeah, how do energy drinks fit into your fitness program?
And the answer is---you don't need energy drinks to accomplish your fat loss and weight loss goals. You will get plenty of energy from proper nutrition and adequate sleep.
Remember also that many energy drinks are loaded with sugar which might hinder your nutritional goals. Energy drinks are also usually loaded with caffiene. Save your money on energy drinks and try a good cup of coffee.
You may need help from a personal trainer. Here's one good way to tell if a personal trainer might work for you. YOU HAVE TRIED JUST ABOUT EVERY THING ELSE IN ORDER TO GET FIT AND NOTHING HAS WORKED LONG-TERM FOR YOU.
A qualified personal trainer is trained to not grasp for "quick fixes" when it comes to fitness and health and knows that long-term fitness depends on a systematic, progressive training program---and that takes time.
A personal trainer is trying to help you make "fitness become a way of life" and this will result in the PERMANENT BODY COMPOSITION CHANGES you want.
Eat These 3 Foods to Burn More Belly Fat
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
7 Myths About Healthy Food
Interview: 7 Myths about Healthy Food
With Isabel De Los Rios, The Diet Solution Program
Interviewed by Mark Dilworth, BA, PES
Q: You clearly state that soy is NOT a health food. Does this go for everyone including those people who want to gain muscle?
A: This goes for absolutely everyone, but especially for those who want to build muscle. I would even say the effects of eating soy will contribute to the exact OPPOSITE hormonal changes in your body that you want if building muscle is your goal. This is because most soy products on the market today
contain phytoestrogens.
These phytoestrogens mimic the effects of estrogen in the body and have been shown to decrease the testosterone levels of rats, monkeys and other animals, including humans. It has been known for quite some time that soy lowers testosterone to the point that there is an old Japanese wives’ tale that says women punish straying husbands by feeding them a lot of tofu. Now what do you think that means?
If building muscle is your goal, definitely stay away from any protein powder or protein bar that contains soy or soy protein isolate. Make sure to read labels carefully as it is in more products than you think.
Q: When choosing a protein powder, should I really be concerned about artificial sweeteners harming my body?
A: Artificial sweeteners have been found to be one of the most toxic substances we can put inside our bodies. Besides the fact that it causes brain and metabolism dysfunction, they clog up your liver to a point where it can not fully function.
Why is your liver so important? Your liver is not only responsible for eliminating toxins from your body but it is also responsible for metabolizing fat. If it is so busy processing through artificial sweeteners (a harmful toxin), it will not spend a sufficient amount of time processing through the unwanted fat you are trying to lose.
Believe it or not, I have had clients give up Diet Coke and lose up to 10 lbs in 2 weeks!
Q: Why are artificial sweeteners so bad if they supposedly have “zero calories”?
A: Zero sugar foods are actually much worse than sugar containing foods. Artificial sweeteners (like aspartame, sucralose, and saccharin) are poison to our bodies. Whenever the body reads an ingested food as a potential danger, your liver comes to the rescue to help ward off any danger these foreign substances may cause.
People who eat and drink “diet” foods and “diet drinks all day, are overwhelming and taxing their livers. Your liver is crucial in the weight loss/fat burning process. So if your liver is taxed and not working at optimum, it becomes near impossible to lose any weight.
This is why I give my readers many alternatives to sugar free foods and sugar containing foods. There are natural alternatives that are ideal replacements for any of these diet foods, without the potential harm to the liver.
Q: In your program, you talk about good dairy and bad dairy. Any tip you can provide before I buy any more dairy?
A: Dairy is one of the leading reasons most people can not lose weight or, worse yet, are constantly gaining weight. The shocking truth about dairy is that it is only healthy in its raw form. All of the pasteurized dairy in the supermarkets today are really keeping people fat and making them fatter.
Besides the countless amount of research that has been done showing us how healthy raw dairy is, the proof is really in the thousands of people and children that are overweight or obese and drinking several glasses of pasteurized milk each day.
Q: Eating organic food is really expensive. Is it worth the extra cost or completely over rated? Will it really make a difference in building muscle faster and losing fat quicker?
A: The answer to this question takes us back to the function of the liver. The pesticides, antibiotics and hormones that are being added to most foods are clogging up our livers. Again, a clogged up liver can not burn fat. And worse yet, will continue to store fat. Yes, organic food may be a bit more expensive. But most of my clients notice their grocery bill is the same once they eliminate the
expensive cereals and “so called” expensive diet foods they were eating before.
Q: Do you think fat burning pills are helpful in the weight loss process?
A: I think people really don’t realize the severe damage they are causing their bodies with fat burning pills. Whenever you attempt to artificially spark your metabolism with harmful pills, you are essentially creating a “lazy” metabolism. When you go off these pills, your metabolism is too lazy to do anything.
Almost every person I know who has taken fat burning pills complains of gaining even more weight when they attempt to get off of them. Of course this happens. Their metabolism is now “on vacation” and not sure if it will ever come back as strong as it was before.
The best way to spark your metabolism is to eat good amounts of healthy protein, fat and carbohydrates all day long. This is what your metabolism was designed to do: metabolize healthy food into energy and muscle for the body to utilize.
Q: Are there really certain foods that are toxic to our bodies? How do we know which foods to look for?
A: The amount of toxic chemicals that are now added to our foods is actually quite frightening. The same pesticides that are designed to kill bugs are all over conventional produce and these pesticides go into our bloodstream when we eat these sprayed fruits and vegetables. The 2 worst forms of chemicals are hydrogenated oil and high fructose corn syrup.
Hydrogenated oil is a toxic change in oil to make it more shelf stable, hence keeping foods like packaged cookies, cakes and most processed foods in the stores longer to make maximum profit by these companies. My program teaches people exactly which chemicals they must stay away from if they want to finally lose their excess weight (and often times, these chemicals are exactly what’s keeping them from achieving their desired goals).
Isabel is one of America’s top nutrition experts and educators and the author of The Diet Solution Program. She has helped hundreds of people lose weight.
Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
With Isabel De Los Rios, The Diet Solution Program
Interviewed by Mark Dilworth, BA, PES
Q: You clearly state that soy is NOT a health food. Does this go for everyone including those people who want to gain muscle?
A: This goes for absolutely everyone, but especially for those who want to build muscle. I would even say the effects of eating soy will contribute to the exact OPPOSITE hormonal changes in your body that you want if building muscle is your goal. This is because most soy products on the market today
contain phytoestrogens.
These phytoestrogens mimic the effects of estrogen in the body and have been shown to decrease the testosterone levels of rats, monkeys and other animals, including humans. It has been known for quite some time that soy lowers testosterone to the point that there is an old Japanese wives’ tale that says women punish straying husbands by feeding them a lot of tofu. Now what do you think that means?
If building muscle is your goal, definitely stay away from any protein powder or protein bar that contains soy or soy protein isolate. Make sure to read labels carefully as it is in more products than you think.
Q: When choosing a protein powder, should I really be concerned about artificial sweeteners harming my body?
A: Artificial sweeteners have been found to be one of the most toxic substances we can put inside our bodies. Besides the fact that it causes brain and metabolism dysfunction, they clog up your liver to a point where it can not fully function.
Why is your liver so important? Your liver is not only responsible for eliminating toxins from your body but it is also responsible for metabolizing fat. If it is so busy processing through artificial sweeteners (a harmful toxin), it will not spend a sufficient amount of time processing through the unwanted fat you are trying to lose.
Believe it or not, I have had clients give up Diet Coke and lose up to 10 lbs in 2 weeks!
Q: Why are artificial sweeteners so bad if they supposedly have “zero calories”?
A: Zero sugar foods are actually much worse than sugar containing foods. Artificial sweeteners (like aspartame, sucralose, and saccharin) are poison to our bodies. Whenever the body reads an ingested food as a potential danger, your liver comes to the rescue to help ward off any danger these foreign substances may cause.
People who eat and drink “diet” foods and “diet drinks all day, are overwhelming and taxing their livers. Your liver is crucial in the weight loss/fat burning process. So if your liver is taxed and not working at optimum, it becomes near impossible to lose any weight.
This is why I give my readers many alternatives to sugar free foods and sugar containing foods. There are natural alternatives that are ideal replacements for any of these diet foods, without the potential harm to the liver.
Q: In your program, you talk about good dairy and bad dairy. Any tip you can provide before I buy any more dairy?
A: Dairy is one of the leading reasons most people can not lose weight or, worse yet, are constantly gaining weight. The shocking truth about dairy is that it is only healthy in its raw form. All of the pasteurized dairy in the supermarkets today are really keeping people fat and making them fatter.
Besides the countless amount of research that has been done showing us how healthy raw dairy is, the proof is really in the thousands of people and children that are overweight or obese and drinking several glasses of pasteurized milk each day.
Q: Eating organic food is really expensive. Is it worth the extra cost or completely over rated? Will it really make a difference in building muscle faster and losing fat quicker?
A: The answer to this question takes us back to the function of the liver. The pesticides, antibiotics and hormones that are being added to most foods are clogging up our livers. Again, a clogged up liver can not burn fat. And worse yet, will continue to store fat. Yes, organic food may be a bit more expensive. But most of my clients notice their grocery bill is the same once they eliminate the
expensive cereals and “so called” expensive diet foods they were eating before.
Q: Do you think fat burning pills are helpful in the weight loss process?
A: I think people really don’t realize the severe damage they are causing their bodies with fat burning pills. Whenever you attempt to artificially spark your metabolism with harmful pills, you are essentially creating a “lazy” metabolism. When you go off these pills, your metabolism is too lazy to do anything.
Almost every person I know who has taken fat burning pills complains of gaining even more weight when they attempt to get off of them. Of course this happens. Their metabolism is now “on vacation” and not sure if it will ever come back as strong as it was before.
The best way to spark your metabolism is to eat good amounts of healthy protein, fat and carbohydrates all day long. This is what your metabolism was designed to do: metabolize healthy food into energy and muscle for the body to utilize.
Q: Are there really certain foods that are toxic to our bodies? How do we know which foods to look for?
A: The amount of toxic chemicals that are now added to our foods is actually quite frightening. The same pesticides that are designed to kill bugs are all over conventional produce and these pesticides go into our bloodstream when we eat these sprayed fruits and vegetables. The 2 worst forms of chemicals are hydrogenated oil and high fructose corn syrup.
Hydrogenated oil is a toxic change in oil to make it more shelf stable, hence keeping foods like packaged cookies, cakes and most processed foods in the stores longer to make maximum profit by these companies. My program teaches people exactly which chemicals they must stay away from if they want to finally lose their excess weight (and often times, these chemicals are exactly what’s keeping them from achieving their desired goals).
Isabel is one of America’s top nutrition experts and educators and the author of The Diet Solution Program. She has helped hundreds of people lose weight.
Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Minggu, 21 Oktober 2012
6 Questions about Your Metabolism and Foods You Eat
Interview: How Is Your Metabolism Affected by Foods You Eat?
With Isabel De Los Rios, The Diet Solution Program
Q: How important is it to eat based on your metabolism and eat the right foods for your metabolism? Do you touch on this in your program?
A: Eating the right foods for your metabolism is so important, that it is the difference between losing weight and not losing weight. We are all individuals and so are our metabolisms. In order to pinpoint exactly which meal plan will work best, I have included a Metabolic Typing Test so my readers can determine exactly how they metabolize food and which foods are “fat burning” foods and which foods are “fat storing” foods.
The results of this test have been a true “AHA” moment for thousands of people, finally, maybe for the first time, finding why they have not been able to shed their unwanted fat before. What I teach in The Diet Solution Program is exactly what your body needs to maintain a lean and healthy body for a lifetime.
Q: Do you think people can lose weight on a fat free diet?
A: Definitely not. The no-fat craze clearly made most Americans (and many other countries) gain more weight than ever before. Why? Because the right kind of fat is essential to the body and without it, your body can not metabolize the fat you don’t want. So unless you feed your body the fats that it needs, it literally holds on to all the fat you don’t need (and don’t want!).
Eating a low fat or no fat meal plan is a huge mistake. Not only will you not lose weight but you may suffer from many conditions such as asthma, diabetes, and heart disease. This is usually one of the most eye-opening chapters for most of my readers. They can’t believe they need to eat fat to lose fat and are amazed when they see the results first hand. Now, of course, eating unhealthy fats (like the ones found in French fries and burgers) is not the right approach. You must focus on the healthy fats (again, as Mother Nature intended).
Q: After reading The Diet Solution I discovered that I am a serious ‘Protein Type’ – what's the main thing I should do to increase my energy?
A: The main thing is not to be afraid of eating healthy fat and healthy proteins. Everyone thinks chicken breasts and egg whites is the only way to lose weight but, especially for a protein type, that is not the case. Actually a protein type may gain weight by only eating low fat proteins and a low fat meal plan. Someone like you needs whole eggs, dark meat poultry, beef, and healthy fats.
Q: What exactly is Metabolic Typing and why is it so important for each of us to know our metabolic type?
A: Metabolic typing is actually a very old science-based way to determine which foods respond best to your body. The best way to describe this method is: the foods that an Eskimo would eat are clearly different than the foods a native Hawaiian would eat. Why? Because their natural ancestors and their environment dictate how their bodies will process and digest food.
So, an Eskimo will need a meal plan higher in healthy fats to keep warm and a Hawaiian will need a meal plan higher in veggies and fruits to stay cool. Now, it is often not this simple. Each and every person’s metabolism responds very differently to all food and can vary greatly from person to person.
For example, I feel my best and stay at my ideal weight when I eat higher fat proteins along with lots of vegetables where as many of my clients do better with higher amounts of natural carbohydrates and lower fat proteins. My book provides a detailed, easy to answer test to determine your own personal metabolic type and then tells you exactly which foods are the best fit for you.
Q: Can people lose weight by just starving themselves?
A: Back in the caveman days, there were periods of feast and famine. Our bodies have a natural ability to make sure we do not die of starvation. This mechanism in our bodies holds on to every bit of fat and every calorie possible to keep us from dying.
This is obviously no longer a risk in most countries, but this mechanism is still present in our bodies. So when people starve themselves all day, the body sees this as a potential risk, and holds on to every calorie and fat gram it possibly can.
This is why people become extremely frustrated when they “don’t eat all day” and still don’t lose weight. I know it seems counterproductive, but the only way to truly lose weight and keep it off is to start eating. But not processed unnatural foods. Your body will respond best to natural, wholesome foods and LOTS of them.
Q: How do companies get away with selling products with harmful chemicals in them?
A: I hate to say this but most food and pharmaceutical companies are really only concerned with one thing: money. So if they were to actually teach people the real truth behind how to lose weight and take control of their health, most of the food products, supplements and medications on the market today would be completely unnecessary. Let’s be honest. No one is going to get rich selling apples, you know?
I think many of these companies are also feeding off people’s emotions. The more addicted they get people to their products and diet foods, the more money they will continue to make. But if you were to get someone to their ideal weight with natural foods like veggies, fruits and natural meats, there would be no food addictions to diet foods and chemicals, just good healthy eating.
Isabel is one of America’s top nutrition experts and educators and the author of The Diet Solution Program. She has helped hundreds of people lose weight.
Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
With Isabel De Los Rios, The Diet Solution Program
Q: How important is it to eat based on your metabolism and eat the right foods for your metabolism? Do you touch on this in your program?
A: Eating the right foods for your metabolism is so important, that it is the difference between losing weight and not losing weight. We are all individuals and so are our metabolisms. In order to pinpoint exactly which meal plan will work best, I have included a Metabolic Typing Test so my readers can determine exactly how they metabolize food and which foods are “fat burning” foods and which foods are “fat storing” foods.
The results of this test have been a true “AHA” moment for thousands of people, finally, maybe for the first time, finding why they have not been able to shed their unwanted fat before. What I teach in The Diet Solution Program is exactly what your body needs to maintain a lean and healthy body for a lifetime.
Q: Do you think people can lose weight on a fat free diet?
A: Definitely not. The no-fat craze clearly made most Americans (and many other countries) gain more weight than ever before. Why? Because the right kind of fat is essential to the body and without it, your body can not metabolize the fat you don’t want. So unless you feed your body the fats that it needs, it literally holds on to all the fat you don’t need (and don’t want!).
Eating a low fat or no fat meal plan is a huge mistake. Not only will you not lose weight but you may suffer from many conditions such as asthma, diabetes, and heart disease. This is usually one of the most eye-opening chapters for most of my readers. They can’t believe they need to eat fat to lose fat and are amazed when they see the results first hand. Now, of course, eating unhealthy fats (like the ones found in French fries and burgers) is not the right approach. You must focus on the healthy fats (again, as Mother Nature intended).
Q: After reading The Diet Solution I discovered that I am a serious ‘Protein Type’ – what's the main thing I should do to increase my energy?
A: The main thing is not to be afraid of eating healthy fat and healthy proteins. Everyone thinks chicken breasts and egg whites is the only way to lose weight but, especially for a protein type, that is not the case. Actually a protein type may gain weight by only eating low fat proteins and a low fat meal plan. Someone like you needs whole eggs, dark meat poultry, beef, and healthy fats.
Q: What exactly is Metabolic Typing and why is it so important for each of us to know our metabolic type?
A: Metabolic typing is actually a very old science-based way to determine which foods respond best to your body. The best way to describe this method is: the foods that an Eskimo would eat are clearly different than the foods a native Hawaiian would eat. Why? Because their natural ancestors and their environment dictate how their bodies will process and digest food.
So, an Eskimo will need a meal plan higher in healthy fats to keep warm and a Hawaiian will need a meal plan higher in veggies and fruits to stay cool. Now, it is often not this simple. Each and every person’s metabolism responds very differently to all food and can vary greatly from person to person.
For example, I feel my best and stay at my ideal weight when I eat higher fat proteins along with lots of vegetables where as many of my clients do better with higher amounts of natural carbohydrates and lower fat proteins. My book provides a detailed, easy to answer test to determine your own personal metabolic type and then tells you exactly which foods are the best fit for you.
Q: Can people lose weight by just starving themselves?
A: Back in the caveman days, there were periods of feast and famine. Our bodies have a natural ability to make sure we do not die of starvation. This mechanism in our bodies holds on to every bit of fat and every calorie possible to keep us from dying.
This is obviously no longer a risk in most countries, but this mechanism is still present in our bodies. So when people starve themselves all day, the body sees this as a potential risk, and holds on to every calorie and fat gram it possibly can.
This is why people become extremely frustrated when they “don’t eat all day” and still don’t lose weight. I know it seems counterproductive, but the only way to truly lose weight and keep it off is to start eating. But not processed unnatural foods. Your body will respond best to natural, wholesome foods and LOTS of them.
Q: How do companies get away with selling products with harmful chemicals in them?
A: I hate to say this but most food and pharmaceutical companies are really only concerned with one thing: money. So if they were to actually teach people the real truth behind how to lose weight and take control of their health, most of the food products, supplements and medications on the market today would be completely unnecessary. Let’s be honest. No one is going to get rich selling apples, you know?
I think many of these companies are also feeding off people’s emotions. The more addicted they get people to their products and diet foods, the more money they will continue to make. But if you were to get someone to their ideal weight with natural foods like veggies, fruits and natural meats, there would be no food addictions to diet foods and chemicals, just good healthy eating.
Isabel is one of America’s top nutrition experts and educators and the author of The Diet Solution Program. She has helped hundreds of people lose weight.
Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Sabtu, 20 Oktober 2012
What Fats Should You Eat?
Does Fat Make You Fat?
YES and NO. The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.
Fat to Avoid
Hydrogenated Oils
You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health, so avoid them at all costs. But what exactly are they?
Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin.
This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity. We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.
Fats You Must Eat
Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependent on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).
Omega 3 Fats
Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.
Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Cooking Oil
The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)
Oils best Raw
Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.
All you need to know about fat and fat consumption:
1. Avoid all products containing hydrogenated oil and partially hydrogenated oil
2. Consume foods high in Omega 3′s such as salmon, flax seeds, walnuts and organic eggs
3. Cook with Organic, Unrefined Coconut Oil
4. Use Extra Virgin Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.
Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!
The Diet Solution Program is not just another weight loss scheme or extreme diet. It is truly the only way to lose weight and enjoy a lifetime of health. The Diet Solution Program is perfect for people who have struggled with their weight their whole life and are sick and tired of programs that just don’t work long term. The DSP is also perfect for people who want to take control of their health and reverse health conditions like diabetes, high cholesterol and heart disease.
Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
YES and NO. The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.
Hydrogenated Oils
You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health, so avoid them at all costs. But what exactly are they?
Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin.
This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity. We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.
Fats You Must Eat
Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependent on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).
Omega 3 Fats
Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.
Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Cooking Oil
The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)
Oils best Raw
Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.
All you need to know about fat and fat consumption:
1. Avoid all products containing hydrogenated oil and partially hydrogenated oil
2. Consume foods high in Omega 3′s such as salmon, flax seeds, walnuts and organic eggs
3. Cook with Organic, Unrefined Coconut Oil
4. Use Extra Virgin Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.
Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!
The Diet Solution Program is not just another weight loss scheme or extreme diet. It is truly the only way to lose weight and enjoy a lifetime of health. The Diet Solution Program is perfect for people who have struggled with their weight their whole life and are sick and tired of programs that just don’t work long term. The DSP is also perfect for people who want to take control of their health and reverse health conditions like diabetes, high cholesterol and heart disease.
Isabel is the owner of New Body – Center for Fitness and Nutrition in New Jersey where she has personally educated and coached hundreds of people to realize their weight, health and fitness goals. As a nutrition specialist and lifestyle coach, it is Isabel’s passion to educate, motivate and inspire people of all types to take daily action in order to realize their physical and personal dreams and goals.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Kamis, 18 Oktober 2012
Enemy #1 for Weight Loss--Refined Carbohydrates and Sugar
By David Grisaffi, CHEK
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
www.FlattenYourAbs.net
Ever since humans switched from nomads and their hunter-gatherings roles, to that of an agrarian-based society, western cultures have looked to the carbohydrate as a primary food staple. For example, an average person in America cannot envision a day without pastries, potatoes, corn, bread, cereal or rice.
The media has made us well aware that the excessive intake of carbohydrates has a detrimental effect on our waistlines, but how much do we know about the effect they have on our health? What adds to the sad situation is these carbohydrates are consumed in a highly processed form. What do we get from eating processed starches? Well 65% of Americans are overweight and 30% of them are clinically obese.
These refined carbohydrates in our diets are causing numerous diseases, like diabetes, in epidemic proportions. The symptoms are very simple: if you experience fatigue, sleepiness, fogged thought process, bloating of the abdominal area, high triglyceride levels, high blood pressure levels or low sugar level (hypoglycemia), this is a sign you are consuming excessive refined carbohydrates.
Now, I do not want to rag on complex carbohydrates such as vegetables. You can never go wrong with eating raw and cooked vegetables, good lean protein and you will balance blood sugar and lose body fat every time, but the more refined food we eat, the worse off we are.
Insulin and Sugar
Keep in mind that unlike, say fat, the human body does not need refined carbohydrates in any amount. The human body stores only a limited quantity of carbohydrates for brain function, muscles and other uses. The excess carbohydrates are converted into (triglycerides) or fat (by the use of insulin) and stored in adipose (fat) tissue.
When a person consumes high levels of carbohydrates, the body has no choice and reacts by secreting increased amounts of insulin into the blood stream to lower glucose (sugar) levels. The end results are a blood stream full of toxins and the body survives by placing excess amounts converting it to fat.
Effects of excessive sugar on human body
Sugar consumed in high levels can lead to many complications in the human body. One is to suppress the natural immune system. This often leads to a variety of digestive disorders and promotes allergies. Some chronic illnesses, like thyroid issues and diabetes, have their roots in excessive carbohydrate consumption, so start thinking about it now.
Excessive levels of carbohydrates coupled with over-secretion of insulin causes heart disease and a load of other health disorders. Once a period of low/high blood glucose or sugar sets in, it can cause massive damage to most organs in the human body.
In such circumstances, any treatment procedures would be impeded and most dietary and medical restrictions would apply. Moreover, once a condition of imbalanced sugar sets at a high level, you can develop diabetes and it is not possible to survive without regular doses of insulin from external sources.
Body building and insulin
Excessive secretion of insulin is also detrimental in another way since it suppresses the levels of growth hormones and glucagons. These two important hormones are important in burning fat and sugar and they promote muscle building. So insulin not only promotes fat accumulation but also impedes the body's ability to lose fat by burning.
To gain better muscle mass, many people resort to ingesting more proteins. Although this is good, it is important that complex carbohydrates form at least 40% of a body builder's diet. Ingesting some simple carbohydrates are okay as a recovery meal after a workout, but I'm talking about a banana, not ten chocolate chip cookies.
Regulating carbohydrate intake
With the above reasons, it is easy to infer that we need to regulate our intake of refined carbohydrates to practice better body growth, to keep us free of diseases and promote better psychological health. It will help us avoid a foggy memory and depression.
Although the role of carbohydrates is very important in our diet due to their energy generation capabilities, regulating and knowing how much to consume is a very important factor. Lower levels of refined carbohydrates can also prove to be dangerous since in such cases the blood glucose levels would fall and the body will start resorting to proteins in order to fill the gap.
This will result in a decrease of muscle mass. Research says that about 45% of our body's energy requirements should come from complex carbohydrates. This will ensure proper functionality of insulin and keeps the body away from disease.
Sugar and weight loss
Since the condition of sugar imbalance needs a special diet, practicing weight loss under such conditions could be very difficult. Since excessive insulin and low blood sugar impedes production of glucagons, the body's ability to burn fat is substantially reduced. In this scenario, weight loss would be almost impossible unless the sugar balance is restored.
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at www.FlattenYourAbs.net
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Corrective Exercise Kinesiologist
Golf Biomechanic Certified
Nutrition and Lifestyle Coach
www.FlattenYourAbs.net
Ever since humans switched from nomads and their hunter-gatherings roles, to that of an agrarian-based society, western cultures have looked to the carbohydrate as a primary food staple. For example, an average person in America cannot envision a day without pastries, potatoes, corn, bread, cereal or rice.
The media has made us well aware that the excessive intake of carbohydrates has a detrimental effect on our waistlines, but how much do we know about the effect they have on our health? What adds to the sad situation is these carbohydrates are consumed in a highly processed form. What do we get from eating processed starches? Well 65% of Americans are overweight and 30% of them are clinically obese.
These refined carbohydrates in our diets are causing numerous diseases, like diabetes, in epidemic proportions. The symptoms are very simple: if you experience fatigue, sleepiness, fogged thought process, bloating of the abdominal area, high triglyceride levels, high blood pressure levels or low sugar level (hypoglycemia), this is a sign you are consuming excessive refined carbohydrates.
Now, I do not want to rag on complex carbohydrates such as vegetables. You can never go wrong with eating raw and cooked vegetables, good lean protein and you will balance blood sugar and lose body fat every time, but the more refined food we eat, the worse off we are.
Insulin and Sugar
Keep in mind that unlike, say fat, the human body does not need refined carbohydrates in any amount. The human body stores only a limited quantity of carbohydrates for brain function, muscles and other uses. The excess carbohydrates are converted into (triglycerides) or fat (by the use of insulin) and stored in adipose (fat) tissue.
When a person consumes high levels of carbohydrates, the body has no choice and reacts by secreting increased amounts of insulin into the blood stream to lower glucose (sugar) levels. The end results are a blood stream full of toxins and the body survives by placing excess amounts converting it to fat.
Effects of excessive sugar on human body
Sugar consumed in high levels can lead to many complications in the human body. One is to suppress the natural immune system. This often leads to a variety of digestive disorders and promotes allergies. Some chronic illnesses, like thyroid issues and diabetes, have their roots in excessive carbohydrate consumption, so start thinking about it now.
Excessive levels of carbohydrates coupled with over-secretion of insulin causes heart disease and a load of other health disorders. Once a period of low/high blood glucose or sugar sets in, it can cause massive damage to most organs in the human body.
In such circumstances, any treatment procedures would be impeded and most dietary and medical restrictions would apply. Moreover, once a condition of imbalanced sugar sets at a high level, you can develop diabetes and it is not possible to survive without regular doses of insulin from external sources.
Body building and insulin
Excessive secretion of insulin is also detrimental in another way since it suppresses the levels of growth hormones and glucagons. These two important hormones are important in burning fat and sugar and they promote muscle building. So insulin not only promotes fat accumulation but also impedes the body's ability to lose fat by burning.
To gain better muscle mass, many people resort to ingesting more proteins. Although this is good, it is important that complex carbohydrates form at least 40% of a body builder's diet. Ingesting some simple carbohydrates are okay as a recovery meal after a workout, but I'm talking about a banana, not ten chocolate chip cookies.
Regulating carbohydrate intake
With the above reasons, it is easy to infer that we need to regulate our intake of refined carbohydrates to practice better body growth, to keep us free of diseases and promote better psychological health. It will help us avoid a foggy memory and depression.
Although the role of carbohydrates is very important in our diet due to their energy generation capabilities, regulating and knowing how much to consume is a very important factor. Lower levels of refined carbohydrates can also prove to be dangerous since in such cases the blood glucose levels would fall and the body will start resorting to proteins in order to fill the gap.
This will result in a decrease of muscle mass. Research says that about 45% of our body's energy requirements should come from complex carbohydrates. This will ensure proper functionality of insulin and keeps the body away from disease.
Sugar and weight loss
Since the condition of sugar imbalance needs a special diet, practicing weight loss under such conditions could be very difficult. Since excessive insulin and low blood sugar impedes production of glucagons, the body's ability to burn fat is substantially reduced. In this scenario, weight loss would be almost impossible unless the sugar balance is restored.
If you enjoyed the information in this article, you will also enjoy the
David Grisaffi Walking Guide, which is a complete walking exercise plan
that comes FREE with the Firm And Flatten Your Abs program at www.FlattenYourAbs.net
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Rabu, 17 Oktober 2012
5 Tips to Burn More Fat with Short Burst Workouts
Short burst workouts, like 10-minute fat burner workouts, will burn fat off your body faster.
You will need strong structures supporting your ankles, knees, low back, hips, elbows and shoulders to prevent injuries. These workouts are high-risk, high reward programs.
These short burst workouts burn more calories and fat during and after your workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after a tough workout.
Here are 5 general steps to help you burn more fat with short burst workouts:
1. Bodyweight and dumbbell exercises are effective fat burners and good for stabilizing your joint structures and core. For example, if your right leg is significantly stronger than your left leg, you cannot compensate for the weaker leg. Your left leg will have to "catch up in strength" to the right leg. These exercises will also prepare your body for heavier weights and intense plyometric and speed exercises.
2. Plyometric exercises (jumps) are great fat burners but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.
3. The core muscles are very important in preventing low back pain and stabilizing the shoulder girdle and hip structures. A strong and stable core will maximize your extremity strength (limbs) and explosive power. If your core is weak, you will not effectively transfer power from your legs to your upper body during exercises.
A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.
4. Balance exercises are difficult and help you burn fat. You can improve the ankle's joint proprioception (position sense) and dynamic joint stability with balance training. Doing one-legged balance exercises will accomplish this goal.
One-leg balancing on foam pads or disks for 2-3 minutes (each leg) is a great exercise. Other great exercises are lunges, single-leg squats, step ups and medicine ball rotations on one leg.
You will need to strengthen your knees and ligaments around them. Having strong, stable knee structures will influence how high you can jump. The deep knee bend exercise is good for this purpose.
5. Do your cardio using sprint intervals. A 10-minute workout will burn plenty of fat. Do intervals this way:
a. Sprint 60 yards,
b. Walk back to start line
c. Sprint 60 yards
Do this rotation for 10 minutes. If you need to be challenged more, rest 5 minutes and do another 10-minute interval session.
Work hard, smart, burn fat and change your body!
Download your FREE 10-Minute Fat Burner Workouts now and start torching body fat!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
You will need strong structures supporting your ankles, knees, low back, hips, elbows and shoulders to prevent injuries. These workouts are high-risk, high reward programs.
These short burst workouts burn more calories and fat during and after your workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after a tough workout.
Here are 5 general steps to help you burn more fat with short burst workouts:
1. Bodyweight and dumbbell exercises are effective fat burners and good for stabilizing your joint structures and core. For example, if your right leg is significantly stronger than your left leg, you cannot compensate for the weaker leg. Your left leg will have to "catch up in strength" to the right leg. These exercises will also prepare your body for heavier weights and intense plyometric and speed exercises.
2. Plyometric exercises (jumps) are great fat burners but only if you have enough strength and joint stability to make these more risky exercises work effectively for you.
3. The core muscles are very important in preventing low back pain and stabilizing the shoulder girdle and hip structures. A strong and stable core will maximize your extremity strength (limbs) and explosive power. If your core is weak, you will not effectively transfer power from your legs to your upper body during exercises.
A core strengthening program involves using many muscles in a coordinated movement. Rather than isolating specific joints as in most weight lifting exercises, core stability exercises focus on working the deep muscles of the entire torso at once.
4. Balance exercises are difficult and help you burn fat. You can improve the ankle's joint proprioception (position sense) and dynamic joint stability with balance training. Doing one-legged balance exercises will accomplish this goal.
One-leg balancing on foam pads or disks for 2-3 minutes (each leg) is a great exercise. Other great exercises are lunges, single-leg squats, step ups and medicine ball rotations on one leg.
You will need to strengthen your knees and ligaments around them. Having strong, stable knee structures will influence how high you can jump. The deep knee bend exercise is good for this purpose.
5. Do your cardio using sprint intervals. A 10-minute workout will burn plenty of fat. Do intervals this way:
a. Sprint 60 yards,
b. Walk back to start line
c. Sprint 60 yards
Do this rotation for 10 minutes. If you need to be challenged more, rest 5 minutes and do another 10-minute interval session.
Work hard, smart, burn fat and change your body!
Download your FREE 10-Minute Fat Burner Workouts now and start torching body fat!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
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5 Tips for Relief from Aching, Over-Trained Joints
Joint pain and injury prevention is a big part of working out on a regular basis. I see people with wrapped knees, elbows and lower backs all the time in health clubs. That's not the answer to the joint pain/injury problem.
Take care of your body better on the front end and you can prevent serious joint pain and chronic, degenerative conditions.....
Here are 5 tips to save your joints:
1. A great way to stabilize your joints is to use more bodyweight workouts and exercises. Bodyweight workouts allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavy weights because your body is not ready for the loads.
You can burn plenty of body fat with bodyweight workouts. Bodyweight workouts use natural body motions that don't limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.
The impact of jumping, cutting, heavy weights and cardio sessions takes a heavy toll on your joints. This is where bodyweight workouts can help you big-time!
Bodyweight strength and bodyweight cardio workouts are great for sculpting your body without your joints taking a pounding from lifting heavy weights or doing endless running sessions.
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
2. Massage therapy should be a huge part of your exercise recovery. It is not just for athletes. If you are serious about your exercise program, massage therapy should be a part of your routine. Find a massage therapist suitable for your tastes and needs.
Some Benefits of Massage Therapy:
a. You can perform self massage every day using self myofascial release with foam rolls (SMFR). You can increase the elasticity in your muscles by improving your flexibility. 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 and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR.
b. If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury.
The benefits received from pampering your soft tissues are: improved flexibility, improved circulation, relief of muscle tension and soreness (relaxation) and decreased fatigue/improved recovery.
Massage therapy between workouts will definitely shorten your recovery time and improve exercise performance. You should not do hard exercise after a massage. Wait until the following day to do cardio and weight lifting sessions.
3. Active Release Technique® is a type of manual hands-on therapy that corrects soft tissue problems and injuries. Many types of injuries are treated using this technique. Some of the specific injuries that are treated include repetitive strains, adhesions, tissue hypoxia, and joint dysfunction. Source: ActiveBodyChiro.com
ART® is used to break apart these adhesions and allow the muscles and nerves to move freely once again. Restoring proper nerve and muscle movement allows the body to perform at its most efficient level.
4. Myoskeletal Alignment Technique - Postural distortions are identified and corrected using Proprioceptive Neuromuscular Facilitation (PNF) and myofascial techniques are used to lengthen tight muscles and tone weak or inhibited muscles which restrict joint range of motion.
5. As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day motions. A regular stretching program can help reduce muscle imbalances and tightness.
You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck.
It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night.
When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock.
Do your static stretches after your exercise program to restore your muscles to normal length.
Exercise hard and smart.
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Take care of your body better on the front end and you can prevent serious joint pain and chronic, degenerative conditions.....
Here are 5 tips to save your joints:
1. A great way to stabilize your joints is to use more bodyweight workouts and exercises. Bodyweight workouts allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavy weights because your body is not ready for the loads.
You can burn plenty of body fat with bodyweight workouts. Bodyweight workouts use natural body motions that don't limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.
The impact of jumping, cutting, heavy weights and cardio sessions takes a heavy toll on your joints. This is where bodyweight workouts can help you big-time!
Bodyweight strength and bodyweight cardio workouts are great for sculpting your body without your joints taking a pounding from lifting heavy weights or doing endless running sessions.
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
2. Massage therapy should be a huge part of your exercise recovery. It is not just for athletes. If you are serious about your exercise program, massage therapy should be a part of your routine. Find a massage therapist suitable for your tastes and needs.
Some Benefits of Massage Therapy:
a. You can perform self massage every day using self myofascial release with foam rolls (SMFR). You can increase the elasticity in your muscles by improving your flexibility. 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 and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR.
b. If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury.
The benefits received from pampering your soft tissues are: improved flexibility, improved circulation, relief of muscle tension and soreness (relaxation) and decreased fatigue/improved recovery.
Massage therapy between workouts will definitely shorten your recovery time and improve exercise performance. You should not do hard exercise after a massage. Wait until the following day to do cardio and weight lifting sessions.
3. Active Release Technique® is a type of manual hands-on therapy that corrects soft tissue problems and injuries. Many types of injuries are treated using this technique. Some of the specific injuries that are treated include repetitive strains, adhesions, tissue hypoxia, and joint dysfunction. Source: ActiveBodyChiro.com
ART® is used to break apart these adhesions and allow the muscles and nerves to move freely once again. Restoring proper nerve and muscle movement allows the body to perform at its most efficient level.
4. Myoskeletal Alignment Technique - Postural distortions are identified and corrected using Proprioceptive Neuromuscular Facilitation (PNF) and myofascial techniques are used to lengthen tight muscles and tone weak or inhibited muscles which restrict joint range of motion.
5. As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day motions. A regular stretching program can help reduce muscle imbalances and tightness.
You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck.
It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night.
When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock.
Do your static stretches after your exercise program to restore your muscles to normal length.
Exercise hard and smart.
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Selasa, 16 Oktober 2012
30-Minute Metabolism-Boosting Superset Strength Workout
A tough 30-minute, fat-burning, metabolism-boosting workout is a great way to get your day off on the right track. Get your fat-burning enzymes working for you early.....
You should use your body fat percentage to determine whether your body is really changing. If you are burning fat and losing inches, you are on the way to being successful with your weight loss and fat loss program.
You can weigh about the same amount (especially in the short-term) and still be successful. How? Burn body fat. If you weigh about the same but your body fat percentage decreases by 10%, your body is changing to more lean and toned. Soon, you will begin to lose weight and it will stay off. As you build muscle mass and burn fat, your body will shrink and your metabolism will speed up, helping your burn more calories during the day and at rest.
Here is your tough, 30-minute superset strength workout:
--Step ups, 4 sets/8 reps each leg (knee high platform) superset (followed immediately) with Pullups, 4 sets/8 reps (Rest 1 minute between supersets)
***Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
--DB Chest Press on Ball, 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps (Rest 1 minute between supersets)
--DB Standing Shoulder Press, 4 sets/10 reps superset with dumbbell front lunges 4 sets/8 reps each leg (Rest 1 minute between supersets)
--Cooldown - 10 Minute walk, moderate pace
This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.
Check your body fat percentage once a week to see if you need to make adjustments.
Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.
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.
What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.
Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.
The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength.
Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.
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.
What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session at the end of the strength workout.
The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout.
Here are some bonus eating tips to keep you on the right track:
--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours, starting with breakfast
Get busy working hard and smart!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
You should use your body fat percentage to determine whether your body is really changing. If you are burning fat and losing inches, you are on the way to being successful with your weight loss and fat loss program.
You can weigh about the same amount (especially in the short-term) and still be successful. How? Burn body fat. If you weigh about the same but your body fat percentage decreases by 10%, your body is changing to more lean and toned. Soon, you will begin to lose weight and it will stay off. As you build muscle mass and burn fat, your body will shrink and your metabolism will speed up, helping your burn more calories during the day and at rest.
Here is your tough, 30-minute superset strength workout:
--Step ups, 4 sets/8 reps each leg (knee high platform) superset (followed immediately) with Pullups, 4 sets/8 reps (Rest 1 minute between supersets)
***Superset strength training burns fat better than traditional strength training. When you pair two non-competing exercises, it allows you to do more work because one or more muscle groups can rest while you work other or opposing muscle groups.
--DB Chest Press on Ball, 4 sets/8 reps superset with Bentover DB Rows, 4 sets/8 reps (Rest 1 minute between supersets)
--DB Standing Shoulder Press, 4 sets/10 reps superset with dumbbell front lunges 4 sets/8 reps each leg (Rest 1 minute between supersets)
--Cooldown - 10 Minute walk, moderate pace
This type of workout will burn fat every time. You may need more rest time between supersets. All the major muscle groups are worked and its very intense.
Check your body fat percentage once a week to see if you need to make adjustments.
Quality of movement in doing your strength exercises should come before trying to increase the amount of weight you lift in those exercises. Doing this will avoid injuries due to incorrect execution of an exercise.
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.
What about the core work you ask? Your core will be challenged big time with this workout. Be sure to keep your torso braced (as if getting ready to take a punch) when you do repetitions.
Full body workouts will always strengthen your core and other "weak links" while training the other parts of your body.
The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength.
Standing dumbbell shoulder presses are absolutely a great core exercise. You will feel the pressure on your torso. Just make sure to stand upright as you do the repetitions. If you can't stand upright, the dumbbells are too heavy.
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.
What about cardio? This type of workout will double as a strength and cardio workout so you maximize your time. Its okay if you want to do a short 10-minute interval cardio session at the end of the strength workout.
The main point? Do your workouts hard. Don't get too caught up in what to do. There are tons of exercises to choose from that will help you work every muscle group during a workout.
Here are some bonus eating tips to keep you on the right track:
--Drink only water or unsweetened drinks for beverages
--Severely limit candy, cookies, pastries, junk food and processed foods
--Eat at least one fruit or vegetable with every meal
--Eat protein with every meal, such as eggs, fish, nuts or lean chicken/beef/turkey
--Eat small meals, every 3-4 hours, starting with breakfast
Get busy working hard and smart!
Download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Rapid Fat Loss and Six Pack Abs
Senin, 15 Oktober 2012
Important News For People Who DO NOT Eat Fish
by Kevin DiDonato, MS, CSCS, CES
Your cells are being attacked.
But there IS something you can DO ABOUT IT.
Every day, your body could be getting attacked by free radicals - which could cause inflammation and damage to the cells in YOUR BODY.
Western diets are known to be higher in fat and sugar-containing foods, plus loaded with high-fat meat.
And this recipe could spell trouble for some VERY IMPORTANT cells in your VEINS and ARTERIES.
Damage to YOUR endothelial cells can potentially put you at RISK for developing diabetes, metabolic syndrome, or worse, CARDIOVASCULAR DISEASE.
And you would be DEAD wrong not to increase your INTAKE of FISH, DHA, and EPA.
Let me explain…
Endothelial Cells
These are specialized cells in ALL of your veins and arteries.
They protect your body by allowing blood to flow freely, making it through your body without interruption.
These specialized cells line every inch of your circulatory system, and they play a major role in inflammation and vascular homeostasis.
High Sugar and High Fat Meals
A meal full of sugar and fat has the potential to increase your production of free radicals.
And these free radicals race along your veins and arteries looking to steal from a stable molecule.
They may bump into the walls of your arteries which causes damage.
And this damage, research suggests could lead to inflammation.
Your endothelial cells are responsible for the release of different factors geared to maintaining normal endothelial function.
Obese adolescents who could have increased risk for heart disease, diabetes, and other chronic diseases linked to inflammation, also showed DRAMATIC results.
The researchers showed that obese children who consumed fish, also significantly reduced inflammation markers and also improved endothelial function.
All this just by INCREASING DHA, EPA, and fish intake for ONLY 3 MONTHS!Here’s To Our Fish Friends
Endothelial cells are very important cells, which maintain vascular health and homeostasis.
But even these cells are not immune to damage caused by free radicals.
In order to maintain vascular health, it is important to watch what you eat and increase your fish intake and essential fats, like EPA and DHA.
A diet including healthy foods, plenty of fish, and increased EPA and DHA, research shows, could reduce inflammation and decrease endothelial dysfunction.
Here Is An Easy Way To Include More DHA And EPA Into Your Day
Your cells are being attacked.
But there IS something you can DO ABOUT IT.
Every day, your body could be getting attacked by free radicals - which could cause inflammation and damage to the cells in YOUR BODY.
Western diets are known to be higher in fat and sugar-containing foods, plus loaded with high-fat meat.
And this recipe could spell trouble for some VERY IMPORTANT cells in your VEINS and ARTERIES.
Damage to YOUR endothelial cells can potentially put you at RISK for developing diabetes, metabolic syndrome, or worse, CARDIOVASCULAR DISEASE.
And you would be DEAD wrong not to increase your INTAKE of FISH, DHA, and EPA.
Let me explain…
Endothelial Cells
These are specialized cells in ALL of your veins and arteries.
They protect your body by allowing blood to flow freely, making it through your body without interruption.
These specialized cells line every inch of your circulatory system, and they play a major role in inflammation and vascular homeostasis.
High Sugar and High Fat Meals
A meal full of sugar and fat has the potential to increase your production of free radicals.
And these free radicals race along your veins and arteries looking to steal from a stable molecule.
They may bump into the walls of your arteries which causes damage.
And this damage, research suggests could lead to inflammation.
Your endothelial cells are responsible for the release of different factors geared to maintaining normal endothelial function.
Your endothelial cells release nitric oxide, von Willebrand factors,
and adhesion molecules, which all contribute to vascular homeostasis
and adhesion molecules, which all contribute to vascular homeostasis
But when inflammation is present, your endothelial cells reduce the output of nitric oxide.
Nitric oxide is responsible for keeping your veins and arteries open, allowing your blood to flow freely without interruption.
Von Willebrand factor is responsible for blood clot formation.
Decreased levels of nitric oxide could lead to constriction of your arteries which could cause high blood pressure.
With an increase of von Willebrand factor, some studies show, could lead to an increase in platelet accumulation on your endothelial wall.
Constricted blood flow and platelet accumulation could result in DEADLY consequences.
You may experience HIGH BLOOD PRESSURE or the platelets breaking off, possibly leading to a HEART ATTACK or even DEATH.
Fish, DHA, and EPA To The Rescue!
Nitric oxide is responsible for keeping your veins and arteries open, allowing your blood to flow freely without interruption.
Von Willebrand factor is responsible for blood clot formation.
Decreased levels of nitric oxide could lead to constriction of your arteries which could cause high blood pressure.
With an increase of von Willebrand factor, some studies show, could lead to an increase in platelet accumulation on your endothelial wall.
Constricted blood flow and platelet accumulation could result in DEADLY consequences.
You may experience HIGH BLOOD PRESSURE or the platelets breaking off, possibly leading to a HEART ATTACK or even DEATH.
Fish, DHA, and EPA To The Rescue!
Western diets typically include refined sugars, high meat content, and high fat foods.
Depending on what YOU eat, it could reduce inflammation and lower your risk for developing heart disease.
Depending on what YOU eat, it could reduce inflammation and lower your risk for developing heart disease.
A diet full of fruits, vegetables, legumes, fish, poultry, and whole grains
have been shown to reduce your risk for developing cardiovascular disease
have been shown to reduce your risk for developing cardiovascular disease
However, FISH is potentially the MOST IMPORTANT nutrient.
Regular fish consumption, research suggests, reduces endothelial dysfunction and could reduce inflammation.
The reason: long chain omega-3 fatty acids.
Long chain omega-3 fatty acids, like DHA and EPA, can be powerful fighters against inflammation and can potentially return you to normal endothelial function.
The Research
A newly published research study shed light on regular fish consumption in combination with DHA and EPA on inflammation and endothelial function.
The study included over 300 people who consumed diets with fish, DHA, and EPA for a period of three months.
They tested these individuals in the year 2000 and again 6 years later.
The mean age of the participants was 36.
By including more fish, DHA, and EPA, the participants showed a significant IMPROVEMENT in endothelial function.
Also, it reduced INFLAMMATION markers, specifically interleukin-6.
Regular fish consumption, research suggests, reduces endothelial dysfunction and could reduce inflammation.
The reason: long chain omega-3 fatty acids.
Long chain omega-3 fatty acids, like DHA and EPA, can be powerful fighters against inflammation and can potentially return you to normal endothelial function.
The Research
A newly published research study shed light on regular fish consumption in combination with DHA and EPA on inflammation and endothelial function.
The study included over 300 people who consumed diets with fish, DHA, and EPA for a period of three months.
They tested these individuals in the year 2000 and again 6 years later.
The mean age of the participants was 36.
By including more fish, DHA, and EPA, the participants showed a significant IMPROVEMENT in endothelial function.
Also, it reduced INFLAMMATION markers, specifically interleukin-6.
Only the combination of fish, and DHA and EPA changed endothelial function
and reduced inflammation
and reduced inflammation
They noticed that people who didn’t eat FISH were 2.7 TIMES more likely to have increased endothelial dysfunction scores.
And MODERATE FISH INTAKE also showed a 1.9 TIMES greater risk than people who consumed 200 g/week of fish, EPA, and DHA.
They also noted that fatty fish consumption showed SIGNIFICANTLY LOWER dysfunction scores than lean fish.
And MODERATE FISH INTAKE also showed a 1.9 TIMES greater risk than people who consumed 200 g/week of fish, EPA, and DHA.
They also noted that fatty fish consumption showed SIGNIFICANTLY LOWER dysfunction scores than lean fish.
Fatty fish have been shown to have increased levels of
DHA and EPA
DHA and EPA
Obese adolescents who could have increased risk for heart disease, diabetes, and other chronic diseases linked to inflammation, also showed DRAMATIC results.
The researchers showed that obese children who consumed fish, also significantly reduced inflammation markers and also improved endothelial function.
All this just by INCREASING DHA, EPA, and fish intake for ONLY 3 MONTHS!Here’s To Our Fish Friends
Endothelial cells are very important cells, which maintain vascular health and homeostasis.
But even these cells are not immune to damage caused by free radicals.
In order to maintain vascular health, it is important to watch what you eat and increase your fish intake and essential fats, like EPA and DHA.
A diet including healthy foods, plenty of fish, and increased EPA and DHA, research shows, could reduce inflammation and decrease endothelial dysfunction.
Here Is An Easy Way To Include More DHA And EPA Into Your Day
Mark Dilworth, BA, PES
Minggu, 14 Oktober 2012
Research Confirms These Two Belly Fat Blasters
By Cassandra Forsythe-Pribanic, PhD, RD
The Power of Protein
Protein has been identified in numerous scientific studies to help you fight unhealthy body fat gain and stay young and vital (Anderson GH, 2004, Clifton PM et al, 2008).
High protein foods like free-range organic eggs, turkey, salmon, tuna, and beef are great for keeping you feeling full, without making you gain weight.
Although these foods are sometimes criticized because they may also contain dietary fat or cholesterol, when they are consumed as part of a whole-food, unprocessed diet, they greatly assist a person in their weight loss and healthy body weight-maintenance efforts.
Plus, natural occurring sources of dietary fat and cholesterol are not to blame for the diseases that plague mankind – it’s all the processed and manufactured sugars and fats that are the problem.
The key thing with protein is that it increases meal satiety and, therefore, can make it easier to adhere to a reduced (but adequate) energy dietary plan.
And, there is little to no evidence that higher protein diets (not excessive protein, but higher than what the RDA recommends) consumed by healthy, active people are harmful for your kidneys (Lowery and Devia, 2009).
Why Whey is Wonderful
In particular, one high-protein food that has shown great evidence for helping people lose weight and stay satisfied is whey protein.
Whey protein is derived from milk and is found in a convenient and tasty powdered form for easy mixture into smoothies, yogurt, oatmeal, and even baking (baked goods of the healthy variety, that is…).
Adding whey protein to foods that aren’t normally high in protein, increases the protein content to a satisfying level and helps you stick to a healthy eating plan.
Scientists have shown that whey protein promotes fullness and curbs hunger better than other powdered proteins, like soy and casein. It also can out-satisfy whole-food proteins like turkey, tuna, and egg.
• Researchers from the Netherlands compared whey protein to soy and casein (casein is the other protein found in milk) on markers of satiety and hunger. Twenty-five healthy men and women were given a custard breakfast made with either whey, soy, or casein protein, and then presented with a lunch three hours later. The protein from whey suppressed appetite and improved satiety significantly more than the soy and casein, such that the men and women ate much less food at lunch (Pal S, et al, 2010).
• Australian researchers compared an isocaloric drink containing whey to a whole-food meal of tuna, turkey, or egg. The whey protein prompted lower hunger scores and reduced food intake at a buffet presented to subjects four hours later (Veldhorst MA et al, 2009).
• Women given a beverage with 5 to 20 grams of whey protein mixed in water, had less hunger and ate less at a subsequent meal, than women who just drank plain water (Poppitt SD et al, 2011).
From all these studies and more, you can see that whey protein is one way to help you eat less food and stay on track with good, clean food choices.
So when you’re looking for a midday snack, need energy before a workout, or want to curb your hunger before a big meal, reach for protein, specifically whey protein, to give you energy and reduce your appetite.
You also definitely want to drink a whey protein drink instead of a sugary sports drink because the protein will keep you satisfied for quite a long time, but the carbohydrates in the sports drink will not, and you’ll feel just as hungry as if you didn’t drink it at all.
• Researchers found that when a high-protein drink was compared to a high-carbohydrate drink rich in maltodextrin, the protein beverage reduced hunger and subsequent food intake at a test meal over four hours later, whereas the carb drink did nothing at all (Latner JD and Schwartz M, 1999).
• Gram for gram, when protein in a beverage is compared to a drinkable carbohydrate, protein is more satiating and can reduce energy intake much more, which will help with energy balance and body weight control (Bertenshaw EJ et al, 2008).
When you need a between meal food and you don’t have much time (who does nowadays?), reach for whey protein, not a sports drink, and you’ll be less hungry and less likely to overeat at your next meal.
Fabulous Fiber
For some time now, nutrition experts have been recommending that you make good food choices that will leave you feeling full without adding lots of extra calories.
They suggest that you drink lots of fluids, like water or diet beverages, to increase stomach fullness. They also recommend energy-dense foods like proteins and good fats that will keep you satisfied for long periods of time.
But probably the easiest way to feel full is to eat foods that are high in fiber.
Fiber is at the forefront of weight loss success stories, and for good reason.
Beyond keeping you regular, the bulking action of fiber slows down the emptying of food from the stomach and makes blood glucose levels rise and fall more gently. This provides a steady supply of nutrients for your body to use, which translates into feeling fuller longer.
And you guessed it, when you feel full, you won’t overeat.
In fact, when you eat a fiber-rich meal, you can actually consume less food than you normally would, and still feel satisfied.
Less food means fewer calories, and fewer calories means less body fat.
With fiber, your calorie intake can easily be reduced to a level that can help you achieve your body composition goals without feeling like you haven’t eaten your fill.
Better still, fiber is thought to block calorie absorption by keeping the intestines from breaking down the caloric parts of food.
• A USDA study found that women who doubled their fiber intake from 12 to 24 g per day, absorbed 90 fewer calories—that could add to a 10-pound weight loss in just one year by doing nothing other than eating more fibrous foods (Baer DJ et al, 1997).
• In another study out of Penn State, obese women who ate foods with higher water and fiber content lost 40% more weight than women who simply limited portion size and cut back on fat.
All of these beneficial aspects of fiber can help you achieve a healthy body weight and look great in your skinny jeans.
All of these beneficial aspects of fiber can help you achieve a healthy body weight and look great in your skinny jeans.
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