--this is one key to burning fat, losing weight and maintaining weight. Stay active as much as possible and you will reach your fat loss and weight loss goals sooner.
Saturday, 27 November 2010
Burn Calories All Day
Interval Cardio Cross Training Burns Fat
Interval cardio cross training will burn more fat and keep you from getting bored! Cardio is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short.
The good thing about interval cardio cross training is that it doesn't require long sessions to be effective. And, it gives superior calorie-burn, fat-burn and heart-heart when compared to steady-state cardio. I usually do my interval cardio sessions in 20 minutes or 2 separate 10-minute sessions (about 5 minutes apart). Research has shown that 2 separate workouts will give you more calorie-burn and fat-burn.
How do you do regular interval cardio? Here's an example:
1. Sprint for 30 seconds
2. Walk for 1 minute
3. Repeat this rotation for 20 minutes
To do interval cardio cross training, just mix up the exercise modes to get even more fat-burning benefits. Here is an example of an interval cardio cross training workout that I do:
1. Step Ups, 15 repetitions each leg
2. Walk 1 minute
3. Jumping Jacks, fast, 1 minute
4. Walk 1 minute
5. Sprint Intervals for 6 minutes (run 1 minute, walk 1 minute)
6. Walk 1 minute
7. Repeat this circuit 1 more time
You can use any exercises you like. I like to mix in at least one strength exercise. You could do squat jumps instead of jumping jacks. Or, you could do bodyweight squats instead of step ups. One-legged exercises (unilateral) are more intense than that two-legged (bilateral) exercises. If you don't want to run on a particular day, just do all bodyweight strength exercises.
Cross training will make you less prone to repetitive stress injuries. Cross training will also tone more muscle groups, especially if you include strength exercises.
To get better fat-burning results, do interval cardio cross training.
If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Blood Type Diet For Weight Loss?
Don't depend on a blood type diet to lose weight. The blood type diet has no evidence to prove that it is any better or worse for weight loss than any other diet out there. And, there's no sound research to support any correlation between your blood type and your ability to digest certain foods (allergic to certain foods). I would suggest you see your doctor to deal with your food allergies.
According to Dr. Peter DÁdamo, author of Eat Right For Your Type, a reaction happens between your blood and the foods you eat. If you eat foods that don't agree with your blood type, you may experience health problems such as allergies, slowed metabolism, cancer and heart disease.
And, if you follow a diet that agrees with your blood type, it will help you lose weight and prevent these health problems.
First, don't place your focus on weight loss when it comes to health and fitness. If weight loss is your main focus, you are more apt to believe any "new claim" about how to lose weight.
After 100 years of diet history, the consensus opinion among doctors and health professionals has not changed. Your best chance for good health, fat loss and permanent weight loss is still through healthy nutrition, regular exercise, active lifestyle habits and healthy lifestyle habits.
This requires a life-long commitment from you and many are unwilling to make this commitment. It is easier to depend on the latest fad diet or weight loss pill. I will depend on 100 years of solid evidence, research and personal experience to help me stay healthy and fit. The most basic evidence is that if you eat too much (maintain a caloric surplus), you will gain weight.
My recommendation: follow a healthy meal plan based on your basal metabolic rate and activity level (including exercise). This will help you maintain a caloric deficit, burn fat and lose weight. If certain foods don't agree with you due to allergies, don't eat them. And, if certain foods cause you to bloat or retain water, don't eat them. Regular exercise and daily activity will help you stay healthy and maintain a caloric surplus.
Now, what was your blood type?
If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Friday, 26 November 2010
Reach Weight Loss Goals With Focus
Begin to reach your weight loss goals with focus and smarter workouts. REFOCUS your fat loss and weight loss goals. Now is always the best time to start! If you're frustrated and overwhelmed with the whole exercise/fitness/meal plan/fat loss/weight loss puzzle, make some changes!
REFOCUS, re-evaluate and make changes! There's a reason your exercise program isn't working! Some reasons could be:
1. You have been haphazard with your workouts and eating habits.
2. You have the wrong workout routine and you're stuck doing the same workout week after week (with little or no results).
3. You're not working hard enough. It takes hard, smart work to change your body composition.
4. You're depending on a fat-burner supplement, powder or weight loss patch to change your body! Stop wasting your money!
5. You have no idea why your workout program is not working!
REFOCUS. I'm here to help you REFOCUS and RESHAPE your fitness program and goals!
If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Cut Calories, Eat Healthy, Burn Fat And Lose Weight
Cutting calories, eating healthy, burning fat and losing weight can be a confusing process for you. It doesn't have to be that way. You just need a plan and you need to make adjustments as you go.
First, don't think you will have it all figured out in 2 weeks time! Experts agree that you are better off making manageable changes to your diet and workout routine. Some of your eating and workout (or no workouts) habits have been developed over a lifetime.
For example, severely limiting sugars from your diet would be a great start. Drink water instead of sodas and sugary drinks. Just this one change will slash tons of calories every day. And, you will be on your way to burning dangerous belly fat.
Don't cut too many calories from your diet. Many of you have wrecked your metabolisms by eating too few calories during the day. If you have been eating 1000 calories a day for months and months, your body has shifted into survival mode and is storing body fat.
For instance, my basal metabolic rate (how many calories my body would burn if I did nothing all day) is about 2000 calories. If I eat 2000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 calorie deficit).
If I starve myself and eat 1200 calories (1300 calorie deficit) day after day, my body will rebel and store body fat. A 1300 calorie deficit is too large (severe calorie restriction).
You will find it easier to cut more calories by eating healthy and eating foods with high water content. You will actually be eating more while eating fewer calories. And, you will feel fuller for a longer period (thereby eating less).
The basics of it is to eat as many foods with high water content/low calories as you can. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.
Energy density of food is a key component when trying to add volume to your diet. Energy density (ED) is defined as the amount of calories of a food divided by its weight in grams.
You would basically focus on foods rich in fiber with high water content (or low ED value). Fresh fruits (apples, etc.) and vegetables (such as tomatoes and broccoli) whole grain pastas, brown rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples. Lean meats provide protein which should be eaten with every meal. Protein helps you feel fuller for a longer period.
Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, pizza, salad dressings, crackers, etc.
The old rule still applies: A caloric surplus (consume more calories than you burn) will cause you to gain weight! A diet high in water content will cause you to consume fewer calories while providing all the nutrition you need. Eat your meals about every 3 hours to protect against binge eating and provide needed energy throughout the day.
Cut out these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these types of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard.
Cutting calories the healthy way combined with regular weight training and interval cardio training will help you reach your goals over time.
If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Stop Yo-Yo Dieting With Exercise And Healthy Meals
Do you want to stop yo-yo dieting (or weight cycling)? Exercise, eat healthy and don't stop. Are you tired of losing 40 pounds and regaining 60 pounds? Exercise, eat healthy and don't stop. Are you tired of quick weight loss "solutions" that aren't solutions (the problem gets bigger with each yo-yo weight regain)? Exercise, eat healthy and don't stop. See a pattern developing?
Thursday, 25 November 2010
Top 10 Nutrition Tips For Weight Loss And Fat Loss
Wednesday, October 13, 2010
Successful weight loss and fat loss comes to those of you who have figured out the nutrition puzzle. It takes more than just working out hard to reach your goals. Its important to eat enough but not too much or too little. What you eat matters. Eating 1000 calories of healthy food is more effective than eating 1000 calories of junk food.
Follow my Top 10 Nutrition Tips and you will have a better chance of losing the fat and weight and keeping it off.
1. Eat breakfast.....momma was right! I ate alot of oatmeal for breakfast growing up. She didn't say it was good for me......she just said eat it! A good healthy breakfast gets your metabolism kicked off for the day. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along all day.
2. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan. Include foods such as lean meats, fruits, vegetables, whole grains, low-fat diary and nuts. Severely limit sugars of all forms, fast food and foods in a box or bag.
Comply with your meal plan at least 90% of the time.
3. Eat protein with every meal. Protein helps you feel fuller for a longer period of time (thereby eating less) and repairs your muscles after a tough workout.
4. Carbohydrates are not your enemy! They are your body's preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats). The primary cause of weight gain is a caloric surplus (eating more calories than you burn). There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first.
5. Build muscle and burn fat to change your body to lean and toned. Don't skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training).
You don't have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN'T WORKOUT VERY HARD)! There is a 45 minute to 1 hour "window of opportunity" where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth. If you miss this "window of opportunity" it is gone forever. A carb/protein shake will work well.
6. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal!
By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!
7. Find out your basal metabolic rate (amount of calories you would burn if you did nothing all day). You will use this rate and your activity level (including exercise) to set the amount of calories you need each day to maintain a caloric deficit (burn more calories than you consume). If you have too large of a caloric deficit (like a 1000 deficit), your body will think it is starving and shift into survival mode (store fat). So, severe calorie restriction diets don't work long-term.
8. Drink water and unsweetened drinks (like tea) most of the time. Aim to drink, in ounces, about half your weight in water every day. So, if you weigh 150 pounds, drink about 75 ounces of water every day.
9. Add volume to your diet (eating wet). Eat as many foods as you can with high water content/low calories. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories.
For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Other good foods would be whole grain pastas, brown rice, whole grain breads, soups, salads and skinless white chicken/turkey.
10. Forget the quick weight loss gimmicks (they lead to yo-yo dieting and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss. Change your eating habits permanently (step by step)!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Health Tips e-Course
Get your FREE from Dr. Suzanne Gudakunst!
This e-Course will help you:
1. Fight off sickness
2. Look better and feel great
3. Lose weight and feel full of natural energy
4. Help limit diseases
5. Stop dependence on prescription drugs
Dr. Gudakunst has finally come forward to reveal her discovery of how to help get rid of toxic build-up in your intestines and parasites living in your stomach!
This toxic build-up eventually forms a plaque that coats the interior walls and lining of your colon. This "plaque" is something relatively new in the world of medicine and human anatomy, having its origin in the newer synthetic foods, preservatives, and chemically-enhanced materials now found in foods after the 1960s.
Check out Dr. Gudakunst's e-Course (loved by her TV audience)!
Get your FREE here!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Tuesday, 23 November 2010
Your Cellulite Reduction Strategy
Do you have a cellulite reduction strategy? Have you given up trying to reduce your cellulite? Don't give up, just be realistic about how to reduce your cellulite.
Cellulite is collections of fat just underneath (subcutaneous fat) the skin which causes it to dimple, pucker up or lump up.
There are many factors that determine whether you have cellulite---your genes, gender, skin thickness and amount of body fat all play a part. What you need to know is that there are no quick fixes for cellulite.
Research reports that over 80% of women get cellulite at some point in their lives. So, there are plenty of chances for these advertisements to deceive people.
Don't buy in to quick cellulite reduction stories! As usual, your best bet in reducing cellulite is with regular exercise and a healthy diet.
Here is a cellulite advertisement I read just the other day:
"The only clinically proven dietary supplement to help reduce cellulite in 47 days!" (this statement has not been examined by the Food And Drug Administration)
"This scientifically advanced version.....can really help give millions of women the sexy bottom lines they dream about, and that's a formula for success that women everywhere find as easy to swallow as these little brown pills."
Spa treatments don't work either. Painful procedures like endermology and body wrapping have been proven to not reduce cellulite very much. There are plenty of desperate people who pay for these procedures that don't work.
Save your money! I will tell you the best way to deal with your cellulite problem.
Since health should be your main concern, reduce your overall body fat! This will, in turn, help to reduce your subcutaneous and visceral fat. The best way to burn body fat is with a healthy diet, interval cardio exercise and weight training (including bodyweight exercises). It's the same true story---exercise for health and fitness and you will also look your best!
Learn how to lose weight the right way and get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Losing Weight The Healthy Way
is the only way! Health is more important than weight loss. Don't lose your health and self respect trying quick weight loss tactics. Check out this video about a former Biggest Loser television show contestant who experienced major weight loss (and disappointment):
Your goal should be to be the biggest fat loser. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass. Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off)!
So, here are some tips to help you achieve your best health and fitness:
1. Make a commitment TODAY to a lifestyle of health and fitness! Without this commitment, you will eventually go back to short-term solutions like quick weight loss!
2. Make the needed changes to your eating habits! Severely limit foods like sugars, processed foods, fast foods, fat-filled packaged foods, etc. Eat more foods like fresh fruits and vegetables, whole grains and lean meats.
Get help with your meal plan if needed! Get your nutrition mainly from food! Add in supplements like multivitamins and fish oil to support your meal plan and improve your health.
3. Commit to regular exercise and an active lifestyle! Walk as much as you can everyday!
4. Get enough rest! If you don't sleep enough, your body won't function as well as it could--that means about 7-8 hours of sleep every night for most people.
5. Schedule that doctor's appointment to see where your health stands! High blood pressure, high cholesterol, etc. can be controlled, if needed.
If you want to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Nutrition Basics For Health And Weight Loss
If you don't get the Nutrition Basics down, you are getting off on the wrong foot when trying to improve your health, burn fat and lose weight.
Monday, 22 November 2010
Cross Training Varies Your Workouts
Cardio cross training will burn more fat and keep you from getting bored! Cardio is a naturally monotonous exercise that can bore you to tears, unless you change it up and keep it short. This is where interval training comes in.
The good thing about interval cardio cross training is that it doesn't require long sessions to be effective. And, it gives superior calorie-burn, fat-burn and heart-heart when compared to steady-state cardio. I usually do my interval cardio sessions in 20 minutes or 2 separate 10-minute sessions (about 5 minutes apart). Research has shown that 2 separate workouts will give you more calorie-burn and fat-burn.
How do you do regular interval cardio? Here's an example:
1. Sprint for 30 seconds
2. Walk for 1 minute
3. Repeat this rotation for 20 minutes
To do interval cardio cross training, just mix up the exercise modes to get even more fat-burning benefits. Here is an example of an interval cardio cross training workout that I do:
1. Step Ups, 15 repetitions each leg
2. Walk 1 minute
3. Jumping Jacks, fast, 1 minute
4. Walk 1 minute
5. Sprint Intervals for 6 minutes (run 1 minute, walk 1 minute)
6. Walk 1 minute
7. Repeat this circuit 1 more time
You can use any exercises you like. I like to mix in at least one strength exercise. You could do squat jumps instead of jumping jacks. Or, you could do bodyweight squats instead of step ups. One-legged exercises (unilateral) are more intense than that two-legged (bilateral) exercises. If you don't want to run on a particular day, just do all bodyweight strength exercises.
Cross training will make you less prone to repetitive stress injuries. Cross training will also tone more muscle groups, especially if you include strength exercises.
To get better fat-burning results, do interval cardio cross training.
If you need to know how to lose weight the right way, get My Fitness Hut's 7-Day Weight Loss And Fat Loss e-Course! The e-Course is FREE!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Tone Hips And Glutes With One-Legged Exercises
One-legged exercises will help to better tone your hips and glutes. The muscles that move your hip joint (mainly gluteus medius) are activated more with one-legged exercises. Many running injuries can also be traced to a weak gluteus medius.
Is Eating Healthy Too Expensive?
Anyone ever tell you its too expensive to eat healthy? If you believed that story, I have some waterfront property to sell you in Arizona. Saying that, "its too expensive to eat healthy" is a built-in excuse to eat bad, fattening food.
Sunday, 21 November 2010
Fat Loss For The Holidays?
Fat loss for the holiday season? Yes. Fat loss is for every season. And, you can still enjoy your holiday goodies---up to a point.
Even during the holidays, try to comply with your meal plan 90% of the time. This leaves plenty of room to enjoy the holiday goodies. Also, your food journal really comes in handy during the holiday season. Tracking what you eat holds you accountable.
Don't skip your workouts during the long holiday season. Good workouts can cover many eating mishaps!
"My Fitness Hut's 10 Must Know Fat Loss Tips" will help you navigate through the holiday "food minefield." Below is a partial quote of tip #4:
"You must change your body composition! You must increase muscle mass to become a “fat-burning machine.” Concentrate on compound (multi-joint) strength exercises like squats, deadlifts, lunges, bench press, planks and rows because they work and build more muscle groups.
Do less single-joint exercises like biceps curls and tricep extensions. It is a good idea to start your training program with 3 days-a-week of full body circuit weight training tailored to your body type......"
Although changing your body composition takes time (more lean mass, less fat mass), you can still build muscle during the holiday season. Don't expect fat burner supplements to do it for you!
It takes hard, smart work to change your body and you don't have to wait until January. And, you can't be a "weigh scale junkie" (worried too much about weight loss). Fat loss is the key to your fitness success!
If you're burning fat and building muscle, your body will eventually change permanently (if you consistently exercise). That's why a lifetime commitment to fitness is important. That way, it won't matter how long it takes for you to reach your goals---YOU'VE MADE THE COMMITMENT!
Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: "10 Must Know Fat Loss Tips" and Free Fat Loss Workouts!
"Exercise is not my life.....exercise makes my life better!"
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Top Holiday Eating Tip
Friday, November 12, 2010
You will hear many holiday eating tips from now until the end of December.
Here is a for any season of the year:
Eat your calories! We tend to drink more of everything during the holidays.
Drinking sugary drinks and alcohol can really pack on the pounds quickly. Drink mainly water and unsweetened drinks like tea.
Eat your calories. Chew your food slower. One quick way to "blow a hole" through your meal plan is to drink too many empty calories contained in drinks like sodas, sugared fruit juices and designer coffees. These are empty calories because they do very little to keep you full (satiety) and you end up wanting and eating more!
I have more holiday eating tips for you. Just download my FREE book, "Holiday Eating Tips For Weight Management," now!
Check out my other great blogs:
Her Fitness Hut Blog Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!
Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named as one of the "50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody---including athletes!
Caloric Deficits Work For Weight Loss, Severe Calorie Restriction Doesn't
Cut calories based on a healthy meal plan. With a good exercise program, you will burn fat and lose weight. Starve yourself on a fad diet with severe calorie restriction and it will not work long-term. That's the short story....read on....
Cutting calories, eating healthy, burning fat and losing weight can be a confusing process for you. It doesn't have to be that way. You just need a plan and you need to make adjustments as you go.
First, don't think you will have it all figured out in 2 weeks time! Experts agree that you are better off making manageable changes to your diet and workout routine. Some of your eating and workout (or no workouts) habits have been developed over a lifetime.
For example, severely limiting sugars from your diet would be a great start. Drink water instead of sodas and sugary drinks. Just this one change will slash tons of calories every day. And, you will be on your way to burning dangerous belly fat.
Don't cut too many calories from your diet. Many of you have wrecked your metabolisms by eating too few calories during the day. If you have been eating 1000 calories a day for months and months, your body has shifted into survival mode and is storing body fat.
For instance, my basal metabolic rate (how many calories my body would burn if I did nothing all day) is about 2000 calories. If I eat 2000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 calorie deficit).
If I starve myself and eat 1200 calories (1300 calorie deficit) day after day, my body will rebel and store body fat. A 1300 calorie deficit is too large (severe calorie restriction).
You will find it easier to cut more calories by eating healthy and eating foods with high water content. You will actually be eating more while eating fewer calories. And, you will feel fuller for a longer period (thereby eating less).
The basics of it is to eat as many foods with high water content/low calories as you can. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day.
Energy density of food is a key component when trying to add volume to your diet. Energy density (ED) is defined as the amount of calories of a food divided by its weight in grams.
You would basically focus on foods rich in fiber with high water content (or low ED value). Fresh fruits (apples, etc.) and vegetables (such as tomatoes and broccoli) whole grain pastas, brown rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey are some examples. Lean meats provide protein which should be eaten with every meal. Protein helps you feel fuller for a longer period.
Other dryer foods could be added to your diet on a limited basis. Dryer foods would be starchy fruits and vegetables, pizza, salad dressings, crackers, etc.
The old rule still applies: A caloric surplus (consume more calories than you burn) will cause you to gain weight! A diet high in water content will cause you to consume fewer calories while providing all the nutrition you need. Eat your meals about every 3 hours to protect against binge eating and provide needed energy throughout the day.
Cut out these types of foods: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise
Add these types of foods: whole grain breads, whole grain cereals, oatmeal, almonds, nuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard.
Cutting calories the healthy way combined with regular weight training and interval cardio training will help you reach your goals over time.
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Saturday, 20 November 2010
The Twinkie Diet? Forget About It!
You can try the "Twinkie Diet" or any other diet you want. One fact remains unchanged: A caloric surplus (consume more calories than you burn) will cause you to gain weight! Doing the opposite will cause you to lose weight. There's no controversy about this.
Professor Mark Haub, a nutrition professor from Kansas State University, lost 27 pounds in 10 weeks on a "Twinkie Diet." He basically ate junk food (with some veggies, protein drinks and vitamins thrown in) to prove a point. He lost weight because he created a caloric deficit by eating 1800 calories a day.
His health markers, like cholesterol and triglycerides, improved. For short-term results, this is not that surprising to me. What about long-term results? Would you be healthier eating this way in the long-term? Of course not!
I wonder what his body fat percentage was? Hmmm.........
It does matter What You Eat and How Much You Eat! I have repeatedly said that fat loss is more important than weight loss. Changing your body's composition (less fat, more muscle mass) is critical for your health and permanent weight loss (and lean body).
Your goal should be to be a fat loser. Losing huge amounts of weight can be gained back quickly if you don't build muscle mass. Build muscle, burn fat, speed up your metabolism and lose weight (and keep it off)!
Look, I realize that people will ultimately do what they want to do....we all know that a junk food diet is not the way to go for health and fitness. Make the right choices for yourself.
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Functional Training Burns Fat, Improves Life
Functional training can help you burn more fat and help you live a quality life. You see, functional training prepares your body for how you want to live. For example, if you are a hiker, you should train your body with intense exercises to get you ready for hikes. Exercises like mountain climbers, bodyweight squats and pullups would be good to get you ready for hikes. Train movements and not just muscles.
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