5 Surprising Things That Burn Fat
Increase your fat-burning using these 5 simple tricks
Want to burn more fat? Who doesn't, right?
So here are 5 tips to help you do it...
TIP 1
Eliminate the Starch
Starches, such as rice, potatoes, some veggies, oats, etc. are often considered "health foods."
While they can be healthy, they can also pack on stomach fat big time!
Well... how does THAT work?
Simple: Timing is everything.
And we take a "weekly" approach to foods rather than a daily approach. This keeps your metabolism guessing. If your body cannot figure out what you're up to, fat burning is that much more powerful. And you can get by with eating starches... at least at specific times on specific days. It all depends on when you work out!
So it is a simple rule when it comes to starches. Only eat a starch in the meal following a workout! You will be replacing the glycogen that you burned working out instead of that glycogen getting converted to fat because your storehouse is already full. The body can only store approximately 300-500 calories of glycogen!
TIP 2
Can the PoP
This one is really hard for me. I've been hooked on diet-soda on and off for years. When I go to get into top shape I have to get rid of the diet-sodas... yes, DIET-sodas. Need I say "real" sodas too? They are loaded with sugar.
Why diet-sodas? A recent study revealed that people who drank diet-sodas actually increased body fat when compared to those who drank sugar-sodas. What the... ??
Yep. Your body cannot be fooled by aspartame and chemicals. Sorry, but that's the truth.
What you need to be drinking: A quart of pure water per 50 lbs of bodyweight a day.
I mix it with lemon and a bit of Stevia (an herbal sweetener) and make lemonade. It's awesome!
Or a nutrilite twist tube to get added vitamins and anti-oxidants.
TIP 3
Stay Hungry
Arnold's first movie was "Stay Hungry" (well, after "Pumping Iron" that is). You cannot rest on your butt and stay hungry. You cannot think you've "arrived" and stay hungry.
It takes a special person to be hungry... and an even greater one to stay that way.
I want you to stay hungry in two ways: In how you workout and literally... stay a bit hungry before you go to bed. Not "starving"... just a bit hungry.
For your workouts, I have a great solution. Get into the gym on a regular, consistent basis and let us help you melt body fat.
You see, progression -- "forced" progression -- is the best way to stay hungry. Progression is built into our training System.
As far as staying hungry at night? Check with your doctor and if he/she okays it take 500mg of potassium and 1000mg of magnesium/calcium a few hours prior to bed. This helps with the hunger pangs. Also, keep hard-boiled eggs in the fridge. If you get really hungry, eat one with half the yolk (toss the other half.) It keeps me full for an hour at least.
TIP 4
Cardio Clarity
Hours and hours of cardio a day is not the answer. However, you can do "light" cardio (i.e. brisk walking, or riding the bike at 60% of your max) just to burn off calories. That's okay... and personally I don't find it that boring if I'm watching a TV show. It does not interfere with my main fat loss exercise (weight training... YES!) And it burns off about 400 calories an hour.
What does work is early morning fasting cardio... but you only need 15-20 minutes when you are running on empty.
TIP 5
Get Raw At Night
Raw veggies with your last meal and as a snack will really help your fat burning going in the right direction. Keep an assortment of cut up veggies in the fridge for convenience. Give this a try. The fat loss is well worth it.
Friday, September 3, 2010
Saturday, June 26, 2010
Fat Facts: Good Fats vs. Bad Fats
The right fats are actually good for you.
After so many years of being told otherwise, the idea that fat is good for you is hard to swallow, but true. Are you eating the right type of fat? There are good fats and bad fats to look for in your diet.
Fat Facts: What's Good About Fat?
Fat is the target of much scorn, yet it serves up health benefits you can't live without.
Fat supplies essential fatty acids (EFAs). "Your body is incapable of producing the EFAs, known as linoleic acid and alpha-linoleic acid, so it must derive them from food," explains Wahida Karmally DrPH, RD, professor of nutrition at Columbia University and director of nutrition at The Irving Institute for Clinical and Translational Research.
In addition, fat ferries vitamins A, D, E, and K -- known as the fat-soluble vitamins -- into and around the body.
"Fat is also necessary for maintaining healthy skin, and it plays a central role in promoting proper eyesight and brain development in babies and children," Karmally tells WebMD.
For all the good it does, fat is often fingered as the culprit in the battle of the bulge. It's easy to understand why. At 9 calories per gram, any type of fat -- good or bad -- packs more than twice the calories of carbohydrate and protein.
Yet, it's a mistake to equate dietary fat with body fat. You can get fat eating carbs and protein, even if you eat little dietary fat.
"Excess calories from any source are what's responsible for weight gain, not fat per se," says Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and director of the Cardiovascular Nutrition Laboratory. "In the scheme of things, total calorie intake matters the most."
Fat Facts: What's Bad About Fat?
There is a well-established link between fat intake and heart disease and stroke risk.
Diets rich in saturated fat and trans fat (both "bad" fats) raise blood cholesterol concentrations, contributing to clogged arteries that block the flow of oxygen-rich blood to the heart and brain.
But there's a caveat: Very low-fat diets -- 15% or 34 grams of fat in a 2,000-calorie diet -- may not reduce artery-clogging compounds in the bloodstream in everyone. Nor can most people maintain a very low-fat diet in the long run. The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. Most Americans get 34% or more.
When it comes to dietary fat, quantity and quality count.
Dietary Fat: What's Right for You?
When examining food labels for fat content, it pays to know your daily fat allowance to understand how a serving of that food fits into your diet.
"People tend to buy the same foods over and over, so it's worth it to read labels and find foods you like that are low in saturated and Trans fat," Lichtenstein says.
The Facts on Unsaturated Fats
Dietary fat is categorized as saturated or unsaturated. Unsaturated fats -- monounsaturated and polyunsaturated -- should be the dominant type of fat in a balanced diet, because they reduce the risk of clogged arteries.
While foods tend to contain a mixture of fats, monounsaturated fat is the primary fat found in:
• olive, canola, and sesame oils
• avocado
• nuts, such as almonds, cashews, and pistachios; peanuts and peanut butter
Polyunsaturated fat is prevalent in:
• corn, cottonseed, and safflower oils
• sunflower seeds and sunflower oil
• flaxseed and flaxseed oil
• soybeans and soybean oil
• tub margarine
• seafood
The Facts on Omega-3 Fats
When it comes to good-for-you fat, seafood stands out. Seafood harbors omega-3 fats called DHA (docosahexanoic acid) and EPA (eicosapentanoic acid), unsaturated fats considered central to a child's brain development and eyesight, and for heart health.
Omega-3 fats are linked to lower levels of blood triglycerides (fats), reduced risk of clots that block the flow of blood to the heart and brain, and a normal heart beat, among other benefits.
Seafood contains preformed omega-3 fats, the type the body prefers. Adults and children can make DHA and EPA from the essential fat alpha-linolenic acid, found in foods such as walnuts and flax and avocado. Fatty, cold-water fish, such as salmon, sardines, and tuna are rich in preformed omega-3s.
The Facts on Unhealthy Saturated Fat
When eaten to excess, saturated fat contributes to clogged arteries that block blood flow, increasing the risk of heart attack and stroke. Saturated fat is worse than dietary cholesterol when it comes to raising blood cholesterol levels, a risk factor for heart disease and stroke.
Saturated fat is concentrated in fatty meats, and full-fat dairy foods including cheese, ice cream, and whole milk. Animal foods supply most saturated fat in our diet. But highly saturated vegetable fats such as coconut oil, palm, palm kernel oil, and cocoa butter are also unhealthy. They're widely used in packaged foods including milk chocolate, cookies, crackers, and snack chips.
There's no dietary requirement for saturated fat because your body produces all that it needs. Yet, there's no need to completely avoid foods with saturated fat in the name of good health. Foods such as meat, cheese, and milk pack a multitude of nutrients such as protein, vitamins, and minerals. Just try to keep saturated fat to less than 7% of all the fat you eat.
The Facts on Trans Fat: A Bad Fat in a League of Its Own
Like saturated fat, Trans fat contributes to clogged arteries. Even worse, it's been linked to certain cancers, including breast and colorectal, in population studies.
Researchers from Harvard School of Public Health have estimated that eliminating trans fats from the American diet could prevent about a quarter of a million heart attacks and related deaths every year.
Trace amounts of naturally-occurring trans fat are present in fatty meats and full-fat dairy foods. But, by far, most of the trans fat we eat is the end product of hydrogenation. Hydrogenation (the addition of hydrogen) converts oil into a firmer, tastier product with a longer shelf life. In the process, some of the unsaturated fat in the oil becomes saturated.
Partially hydrogenated fat -- trans fat -- is gradually being removed from most packaged foods. But it's still found in some stick margarine, shortening, fast food, cookies, crackers, granola bars, and microwave popcorn.
There is no dietary requirement for trans fat, although it's nearly impossible to completely avoid. It helps to read nutrition food labels, but there's a hitch.
"Even when the food label lists the trans fat content of a processed food as zero, a serving may contain up to nearly half a gram of trans fat by law," says Karmally.
Small amounts of some "trans-fat-free" foods can really add up. For example, a box of cookies labeled "0 trans fats" could actually have half a gram per serving. Thus four cookies could contain close to 2 grams of trans fat -- the upper limit suggested for many adults.
3 Easy Ways to Avoid Bad Fats
Here are three simple ways to avoid bad fats, including trans fat:
1. Avoid packaged foods when possible. Instead, choose whole foods, or foods you make at home. For example, you can make your own macaroni and cheese from scratch, or your own flavored rice mixes.
2. Eat lean sources of protein, low-fat dairy foods, whole grains, legumes -- such as garbanzo beans and black beans -- and fruits and vegetables.
3. Use healthy oils such as olive, canola, and sunflower oil, and small amounts of tub margarine for cooking and flavoring foods.
"It takes more than counting fat grams to protect your health," Lichtenstein says.
All this being said,there is a great new product that makes getting a balance of these goods fats into your daily diet in a very unique and easy manner. Omega Plus Oil is our recommendation: Available at Pro-Fitness Training for $12.99 a bottle
Omega Plus Oil
Product Description
Olivado is based at Kerikeri in New Zealand's beautiful Bay of Islands. The main business of Olivado involves avocados and olives; two very healthy, wonderful fruits. Their products are pressed at their own purpose-built plant, which is unique in the world in that it is able to produce high-quality, extra virgin, cold-pressed oil from both fruits using the same process. The plant is also the largest continuous process plant producing these types of oils in Australia.
Their Omega Plus Extra Virgin Oils combine what they do best - avocado oil and olive oil blended with flax seed oil. Olivado Omega Oil is selected from natural oils to produce an optimal blend of omega 9, omega 6, and omega 3 fatty acids. These latter two fatty acids are an essential source of necessary nutrients in our diet. Olivado Omega Oil is free of trans fatty acids, is low in saturated fatty acids, and contains no cholesterol. Other micro nutrients essential for good health and contained in this oil are Vitamin E, chlorophyll (the green color), lutein, and beta Sitosterol. This is the ideal nutritious oil for a balanced diet, in keeping with the Mediterranean lifestyle which is known to reduce the risk of diabetes, coronary heart disease and stroke.
Pro-Fitness Training: Committed to Optimal Health
The right fats are actually good for you.
After so many years of being told otherwise, the idea that fat is good for you is hard to swallow, but true. Are you eating the right type of fat? There are good fats and bad fats to look for in your diet.
Fat Facts: What's Good About Fat?
Fat is the target of much scorn, yet it serves up health benefits you can't live without.
Fat supplies essential fatty acids (EFAs). "Your body is incapable of producing the EFAs, known as linoleic acid and alpha-linoleic acid, so it must derive them from food," explains Wahida Karmally DrPH, RD, professor of nutrition at Columbia University and director of nutrition at The Irving Institute for Clinical and Translational Research.
In addition, fat ferries vitamins A, D, E, and K -- known as the fat-soluble vitamins -- into and around the body.
"Fat is also necessary for maintaining healthy skin, and it plays a central role in promoting proper eyesight and brain development in babies and children," Karmally tells WebMD.
For all the good it does, fat is often fingered as the culprit in the battle of the bulge. It's easy to understand why. At 9 calories per gram, any type of fat -- good or bad -- packs more than twice the calories of carbohydrate and protein.
Yet, it's a mistake to equate dietary fat with body fat. You can get fat eating carbs and protein, even if you eat little dietary fat.
"Excess calories from any source are what's responsible for weight gain, not fat per se," says Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and director of the Cardiovascular Nutrition Laboratory. "In the scheme of things, total calorie intake matters the most."
Fat Facts: What's Bad About Fat?
There is a well-established link between fat intake and heart disease and stroke risk.
Diets rich in saturated fat and trans fat (both "bad" fats) raise blood cholesterol concentrations, contributing to clogged arteries that block the flow of oxygen-rich blood to the heart and brain.
But there's a caveat: Very low-fat diets -- 15% or 34 grams of fat in a 2,000-calorie diet -- may not reduce artery-clogging compounds in the bloodstream in everyone. Nor can most people maintain a very low-fat diet in the long run. The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. Most Americans get 34% or more.
When it comes to dietary fat, quantity and quality count.
Dietary Fat: What's Right for You?
When examining food labels for fat content, it pays to know your daily fat allowance to understand how a serving of that food fits into your diet.
"People tend to buy the same foods over and over, so it's worth it to read labels and find foods you like that are low in saturated and Trans fat," Lichtenstein says.
The Facts on Unsaturated Fats
Dietary fat is categorized as saturated or unsaturated. Unsaturated fats -- monounsaturated and polyunsaturated -- should be the dominant type of fat in a balanced diet, because they reduce the risk of clogged arteries.
While foods tend to contain a mixture of fats, monounsaturated fat is the primary fat found in:
• olive, canola, and sesame oils
• avocado
• nuts, such as almonds, cashews, and pistachios; peanuts and peanut butter
Polyunsaturated fat is prevalent in:
• corn, cottonseed, and safflower oils
• sunflower seeds and sunflower oil
• flaxseed and flaxseed oil
• soybeans and soybean oil
• tub margarine
• seafood
The Facts on Omega-3 Fats
When it comes to good-for-you fat, seafood stands out. Seafood harbors omega-3 fats called DHA (docosahexanoic acid) and EPA (eicosapentanoic acid), unsaturated fats considered central to a child's brain development and eyesight, and for heart health.
Omega-3 fats are linked to lower levels of blood triglycerides (fats), reduced risk of clots that block the flow of blood to the heart and brain, and a normal heart beat, among other benefits.
Seafood contains preformed omega-3 fats, the type the body prefers. Adults and children can make DHA and EPA from the essential fat alpha-linolenic acid, found in foods such as walnuts and flax and avocado. Fatty, cold-water fish, such as salmon, sardines, and tuna are rich in preformed omega-3s.
The Facts on Unhealthy Saturated Fat
When eaten to excess, saturated fat contributes to clogged arteries that block blood flow, increasing the risk of heart attack and stroke. Saturated fat is worse than dietary cholesterol when it comes to raising blood cholesterol levels, a risk factor for heart disease and stroke.
Saturated fat is concentrated in fatty meats, and full-fat dairy foods including cheese, ice cream, and whole milk. Animal foods supply most saturated fat in our diet. But highly saturated vegetable fats such as coconut oil, palm, palm kernel oil, and cocoa butter are also unhealthy. They're widely used in packaged foods including milk chocolate, cookies, crackers, and snack chips.
There's no dietary requirement for saturated fat because your body produces all that it needs. Yet, there's no need to completely avoid foods with saturated fat in the name of good health. Foods such as meat, cheese, and milk pack a multitude of nutrients such as protein, vitamins, and minerals. Just try to keep saturated fat to less than 7% of all the fat you eat.
The Facts on Trans Fat: A Bad Fat in a League of Its Own
Like saturated fat, Trans fat contributes to clogged arteries. Even worse, it's been linked to certain cancers, including breast and colorectal, in population studies.
Researchers from Harvard School of Public Health have estimated that eliminating trans fats from the American diet could prevent about a quarter of a million heart attacks and related deaths every year.
Trace amounts of naturally-occurring trans fat are present in fatty meats and full-fat dairy foods. But, by far, most of the trans fat we eat is the end product of hydrogenation. Hydrogenation (the addition of hydrogen) converts oil into a firmer, tastier product with a longer shelf life. In the process, some of the unsaturated fat in the oil becomes saturated.
Partially hydrogenated fat -- trans fat -- is gradually being removed from most packaged foods. But it's still found in some stick margarine, shortening, fast food, cookies, crackers, granola bars, and microwave popcorn.
There is no dietary requirement for trans fat, although it's nearly impossible to completely avoid. It helps to read nutrition food labels, but there's a hitch.
"Even when the food label lists the trans fat content of a processed food as zero, a serving may contain up to nearly half a gram of trans fat by law," says Karmally.
Small amounts of some "trans-fat-free" foods can really add up. For example, a box of cookies labeled "0 trans fats" could actually have half a gram per serving. Thus four cookies could contain close to 2 grams of trans fat -- the upper limit suggested for many adults.
3 Easy Ways to Avoid Bad Fats
Here are three simple ways to avoid bad fats, including trans fat:
1. Avoid packaged foods when possible. Instead, choose whole foods, or foods you make at home. For example, you can make your own macaroni and cheese from scratch, or your own flavored rice mixes.
2. Eat lean sources of protein, low-fat dairy foods, whole grains, legumes -- such as garbanzo beans and black beans -- and fruits and vegetables.
3. Use healthy oils such as olive, canola, and sunflower oil, and small amounts of tub margarine for cooking and flavoring foods.
"It takes more than counting fat grams to protect your health," Lichtenstein says.
All this being said,there is a great new product that makes getting a balance of these goods fats into your daily diet in a very unique and easy manner. Omega Plus Oil is our recommendation: Available at Pro-Fitness Training for $12.99 a bottle
Omega Plus Oil
Product Description
Olivado is based at Kerikeri in New Zealand's beautiful Bay of Islands. The main business of Olivado involves avocados and olives; two very healthy, wonderful fruits. Their products are pressed at their own purpose-built plant, which is unique in the world in that it is able to produce high-quality, extra virgin, cold-pressed oil from both fruits using the same process. The plant is also the largest continuous process plant producing these types of oils in Australia.
Their Omega Plus Extra Virgin Oils combine what they do best - avocado oil and olive oil blended with flax seed oil. Olivado Omega Oil is selected from natural oils to produce an optimal blend of omega 9, omega 6, and omega 3 fatty acids. These latter two fatty acids are an essential source of necessary nutrients in our diet. Olivado Omega Oil is free of trans fatty acids, is low in saturated fatty acids, and contains no cholesterol. Other micro nutrients essential for good health and contained in this oil are Vitamin E, chlorophyll (the green color), lutein, and beta Sitosterol. This is the ideal nutritious oil for a balanced diet, in keeping with the Mediterranean lifestyle which is known to reduce the risk of diabetes, coronary heart disease and stroke.
Pro-Fitness Training: Committed to Optimal Health
Wednesday, January 6, 2010
Weight Training is NOT a program!
Weight Training is NOT a Program!
Yeah, you heard me. Weight training is not a fitness program. It's part of a program.
A Pro_Fitness Client, in my opinion, is an athlete. An athlete in today's world can't get it done just by adding resistance to a movement. You need more than that. You may be training for looks, but based on your lifestyle you need more than just resistance training to get the body to look right and fly right.
Even if you're training two hours per day, seven days per week, that's probably all the activity there is. Fourteen hours out of 168. About 8%. And let's face it, it's more like five hours a week really — closer to 3%. So you don"t have Time to work out?
The rest of the time? Well, you're probably sitting on your butt — in the car, at a desk, in a chair watching TV. We spend hours inactive, with slouched posture and shortened muscles. We need to fix that, and just adding weight and loading the structure isn't the key. We need a complete program.
You need to address seven areas:
1. Movement Preparation: More than just mobility, this is a process of undoing the damage that you do the other 23 hours of the day — freeing the hips, activating the glutes, developing range of motion, and working each joint as it was designed.
2. Prehabilitation: Quick, hands up if you've ever known anyone that has had a shoulder injury. That means that there are areas of "concern" or weakness in the body that we need to address up front. Throw in some YTWLs and some external rotator work as a resiliency tool.
3. Core Stability: Despite what some coaches are saying, the evidence is clear: You need to train the core for stability, and direct training activates the core more than indirect work. Spend a couple of minutes per workout on core stability.
4. Power: Every client should be power training. It's the quality we lose the fastest as we age, yet it's easy to keep. Make sure you have some explosive movements in your program — not necessarily with bars and dumbbells — maybe just some bodyweight stuff.
5. Resistance Training: 'Nuff said.
6. Energy System Development: Do your cardio, but remember to mix it up. Cardio doesn't mean "aerobics on the treadmill." Use dumbbells, sprints, and complexes as well as longer-duration cardio.
7. Regeneration and Recovery: You need to stretch and foam roll at the very least. If you can recover better and faster, then each training session can be harder... and your results better.
Yeah, you heard me. Weight training is not a fitness program. It's part of a program.
A Pro_Fitness Client, in my opinion, is an athlete. An athlete in today's world can't get it done just by adding resistance to a movement. You need more than that. You may be training for looks, but based on your lifestyle you need more than just resistance training to get the body to look right and fly right.
Even if you're training two hours per day, seven days per week, that's probably all the activity there is. Fourteen hours out of 168. About 8%. And let's face it, it's more like five hours a week really — closer to 3%. So you don"t have Time to work out?
The rest of the time? Well, you're probably sitting on your butt — in the car, at a desk, in a chair watching TV. We spend hours inactive, with slouched posture and shortened muscles. We need to fix that, and just adding weight and loading the structure isn't the key. We need a complete program.
You need to address seven areas:
1. Movement Preparation: More than just mobility, this is a process of undoing the damage that you do the other 23 hours of the day — freeing the hips, activating the glutes, developing range of motion, and working each joint as it was designed.
2. Prehabilitation: Quick, hands up if you've ever known anyone that has had a shoulder injury. That means that there are areas of "concern" or weakness in the body that we need to address up front. Throw in some YTWLs and some external rotator work as a resiliency tool.
3. Core Stability: Despite what some coaches are saying, the evidence is clear: You need to train the core for stability, and direct training activates the core more than indirect work. Spend a couple of minutes per workout on core stability.
4. Power: Every client should be power training. It's the quality we lose the fastest as we age, yet it's easy to keep. Make sure you have some explosive movements in your program — not necessarily with bars and dumbbells — maybe just some bodyweight stuff.
5. Resistance Training: 'Nuff said.
6. Energy System Development: Do your cardio, but remember to mix it up. Cardio doesn't mean "aerobics on the treadmill." Use dumbbells, sprints, and complexes as well as longer-duration cardio.
7. Regeneration and Recovery: You need to stretch and foam roll at the very least. If you can recover better and faster, then each training session can be harder... and your results better.
Saturday, December 26, 2009
Tuesday, September 29, 2009
How to burn more fat in less time
How To Burn More Fat In Less Time
Are you exercising for long periods of time to try to burn fat?
If you’re like most people you probably are, but this week I want to share with you a far better technique to use. It’s called “high intensity interval training” (HIIT) and lately it's started to become pretty famous for its obvious health benefits.
--So What Exactly Are The Benefits?
1. Major Increase in Fat Loss. In a recent study two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio (like jogging or bicycling) for 20 weeks and Group B performed a HIIT routine for 15 weeks. In the end the results of each group were recorded. Group B lost 9x more fat than Group A and in 5 weeks less!
2. Increased Lactic Acid Threshold. Lactic acid is that burning sensation you feel when you work a muscle really hard. You’re lactic acid threshold is how fast your body can remove the lactic acid in your muscles. The higher the lactic acid threshold, the harder you can work your muscles before they get tired.
3. Increased peak power, or the maximum amount of energy available for a sustained period of time.
4. Increased VO2 peak or ability to utilize oxygen.
5. Shorter Workouts. I don’t know about you, but would you rather spend 30 minutes to an hour jogging along the road, or crank it up a notch and just spend 4-8 minutes performing sprints?
--So Why Does This Burn more Fat than just Jogging?
Although HIIT is much shorter than a normal “run for 30 minutes” workout, it burns more fat. To put it simply, after your HIIT training session is over with your metabolism explodes and tons of calories are being burned. So essentially with HIIT training, you burn most of the fat after your training session.
--So How Exactly Do I Perform This?
Simply put, HIIT is based around this concept: Go fast then go slow. Repeat.
You can perform HIIT routines on pretty much any machine you want ... like a treadmill, elliptical machine, cycling machine, or apply it to almost any sport (swimming, cycling, running). Try to keep the bursts of speed at around 90%-100% of max effort.
Here is a sample HIIT routine:
Sprint 20 Seconds
Rest 10 Seconds
Repeat 4-8 Times
Or
Sprint 15 Seconds
Rest 5 Seconds
Repeat 4-6 Times
These are just samples, you can change it however you want (you could even use distance instead of time), but remember, HIIT is based around the concept of fast bursts of work.
Also, to continually challenge yourself you should add to how many times you repeat the cycle. Say for instance, day one you repeat the sprint/rest cycle 8 times, well the next week you should shoot for 9 times. Also remember the amount of time you sprint, rest, and the amount of times you repeat the cycle should depend upon your athletic ability.
If you haven't trained at a high intensity since your high school gym days, take it slow at first. If you have to start at 80% intensity and perform less cycles that’s O.K. too. Everyone has to start somewhere.
You may also want to check with your doctor before performing a routine like this as it is very physically demanding.
Sabotage Defence
It never ceases to amaze me that the people in our lives we think would be the most supportive of our health and fitness goals sometimes are the ones that sabotage us the most.
You know who I'm talking about. Those family members and friends that tell you:
"Oh, just have one piece."
"Oh come on, you only live once."
"Are you really not going to eat any of this?"
We all have these "bad food" villains in our lives and if losing weight wasn't hard enough, this does not make the situation any easier. (I know you can agree with me on that one.)
Trust me, I've heard it all. In all the years that I have been eating healthy, I don't care to repeat some of the ridiculous statements that have been said to me by my family and friends (I still love them all anyway).
Here are some ways you can deal with these "bad food" villains... I mean loving family and friends while still maintaining your cool and achieving all of your health goals.
1.) Remember most of the people who are trying to sabotage your new healthy eating plan are just jealous or upset that they do not have enough determination, will power and commitment to do it themselves. Please be compassionate. If we want people to be compassionate with us, we must show compassion towards them (yup, now we're back in kindergarten). Respond to them with statements that only describe you, not them. You do not want to offend anyone or hurt anyone's feelings (or at least I hope you don't). Try statements like:
"I really feel great eating this way. It's made such a difference in my life already."
Or
"I know I am doing something great for my health and I feel awesome about it."
Or
"I really want to be a good role model for my family and my children. I want to show them all healthy habits."
Who can say anything negative to that? (I know... I'm sure you've got at least one person). What you have done however, is not attacked them at all and you have kept it positive. No sense in resorting to childish antics like "Nani Nani Poopoo, I'm healthy and you're not." Come on, nobody wants to hear that.
2.) Next are those situations where you are in someone's home and you do not want to offend them. If this is a dinner party, just do the best you can. I promise you, you will not be sabotaging all of your good efforts by eating one meal that is not part of your plan. It might actually be a good break from your routine. Here's where most people go wrong. They think if they had one bad thing now need to throw in the towel all together. One meal is NOT enough reason to give up on your health goals. Make your grandma happy by eating her lasagna (or whatever the meal may be) and don't go overboard. One piece is enough and you have not offended anyone. Wake up the next day and move forward with your healthy food, like nothing ever happened (Lasagna? What Lasagna? I didn't see any Lasagna.) Don't torture yourself, or reflect on the meal. Telling yourself you have failed and then harping about it is actually worse than eating the bad food. No more beating yourself up!
3.) If you find that there are just some people who are super negative about what you are doing no matter what you try, don't talk to them about your eating. I would love to tell you to avoid these people, but sometimes they are people who are the closest to us. Show them the wonderful side effects of healthy eating just by your actions alone. Your results will speak for themselves. I gave up on trying to convince certain people of the true benefits of healthy nutrition a long time ago. It was just too exhausting and I'm pretty sure they are now well aware of all the wonderful benefits just by my own results and actions.
Don't let anybody tell you that you can't do anything, especially reach the health and weight goals that you want. Show them what you've got by your amazing results and that will be enough to keep most people from trying to knock you down.
Are you ready to take your weight loss and your health to the next level? I know you want to take the incredible principles you have already learned and apply them for a lifetime. That is why my Supporting Eating 101 cds can guide you in much more detail than I can in this posting. Order your copy of Supportive Eating 101 Program today to see your unwanted weight continue to drop off and stay on track with this incredible health journey.
You know who I'm talking about. Those family members and friends that tell you:
"Oh, just have one piece."
"Oh come on, you only live once."
"Are you really not going to eat any of this?"
We all have these "bad food" villains in our lives and if losing weight wasn't hard enough, this does not make the situation any easier. (I know you can agree with me on that one.)
Trust me, I've heard it all. In all the years that I have been eating healthy, I don't care to repeat some of the ridiculous statements that have been said to me by my family and friends (I still love them all anyway).
Here are some ways you can deal with these "bad food" villains... I mean loving family and friends while still maintaining your cool and achieving all of your health goals.
1.) Remember most of the people who are trying to sabotage your new healthy eating plan are just jealous or upset that they do not have enough determination, will power and commitment to do it themselves. Please be compassionate. If we want people to be compassionate with us, we must show compassion towards them (yup, now we're back in kindergarten). Respond to them with statements that only describe you, not them. You do not want to offend anyone or hurt anyone's feelings (or at least I hope you don't). Try statements like:
"I really feel great eating this way. It's made such a difference in my life already."
Or
"I know I am doing something great for my health and I feel awesome about it."
Or
"I really want to be a good role model for my family and my children. I want to show them all healthy habits."
Who can say anything negative to that? (I know... I'm sure you've got at least one person). What you have done however, is not attacked them at all and you have kept it positive. No sense in resorting to childish antics like "Nani Nani Poopoo, I'm healthy and you're not." Come on, nobody wants to hear that.
2.) Next are those situations where you are in someone's home and you do not want to offend them. If this is a dinner party, just do the best you can. I promise you, you will not be sabotaging all of your good efforts by eating one meal that is not part of your plan. It might actually be a good break from your routine. Here's where most people go wrong. They think if they had one bad thing now need to throw in the towel all together. One meal is NOT enough reason to give up on your health goals. Make your grandma happy by eating her lasagna (or whatever the meal may be) and don't go overboard. One piece is enough and you have not offended anyone. Wake up the next day and move forward with your healthy food, like nothing ever happened (Lasagna? What Lasagna? I didn't see any Lasagna.) Don't torture yourself, or reflect on the meal. Telling yourself you have failed and then harping about it is actually worse than eating the bad food. No more beating yourself up!
3.) If you find that there are just some people who are super negative about what you are doing no matter what you try, don't talk to them about your eating. I would love to tell you to avoid these people, but sometimes they are people who are the closest to us. Show them the wonderful side effects of healthy eating just by your actions alone. Your results will speak for themselves. I gave up on trying to convince certain people of the true benefits of healthy nutrition a long time ago. It was just too exhausting and I'm pretty sure they are now well aware of all the wonderful benefits just by my own results and actions.
Don't let anybody tell you that you can't do anything, especially reach the health and weight goals that you want. Show them what you've got by your amazing results and that will be enough to keep most people from trying to knock you down.
Are you ready to take your weight loss and your health to the next level? I know you want to take the incredible principles you have already learned and apply them for a lifetime. That is why my Supporting Eating 101 cds can guide you in much more detail than I can in this posting. Order your copy of Supportive Eating 101 Program today to see your unwanted weight continue to drop off and stay on track with this incredible health journey.
Friday, August 7, 2009
The Importance of Staying Hydrated
It has been a while since my last post and I apologise for that,however we have had the busiest summer ever and many new and exciting expansions of our proven, guaranteed, result orientated training system. Hopefully, we will be more active on the blog to continue to give you invaluable tips on how to live in your dream body.
It's time to get back to basics and forget everything you were ever taught about drinking water.
This week we're going to talk about how to use water specifically to help you look and feel younger - now!!!
Specifically, for longevity and looking and feeling younger, healthier and firmer and more lean, you really need to consume eight ounces of plain, fresh, preferably distilled water for every 14 to 20 pounds of body weight you now carry.
If you're very active or under a lot of stress or you eat poorly or you're exposed to toxins throughout the day, than you're probably going to want to be closer to eight ounces for every 14 pounds of body weight.
But if you live a really healthy lifestyle, drinking vegetable juices on a regular basis, if you eat fresh, raw organic vegetables two or three times a day and you avoid pesticides and preservatives as much as you can, then feel free to drink just eight ounces for every 20 pounds of body weight.
The easiest way to get water in that I have found and that we found with our clients at Pro-Fitness, is simply to have a jug by you at all times.
A gallon water jug or a half a gallon water jug is best. Keep it at your desk during the day. Carry it with you in the car. Keep it right next to your bed at night so that when you wake up in the morning you immediately begin drinking it.
If you sip on water all day long, you'd be surprised how very much water you get in by the end of the day.
Water is your body's number one ally to promote lucid, clear-looking, supple skin.
Each one of these techniques that we're covering in this excerpt from the,creates a different effect on your skin or on the anti-aging process.
Water, specifically, helps give you lucid, clean-looking, supple skin.
Plus it helps keep every cell in your body well hydrated and maintained.
I know everybody reading this knows all the benefits of water so I'm not going to go drilling them into you again....
...But you need to know that without consuming ample amounts of fresh, plain, preferably distilled, water, you can never look and feel your best, let alone look and feel young and healthy.
So it's vital that you begin drinking clean, fresh water today.
Each day, begin just when you wake up in the morning, because after hours and hours of sleeping, your body becomes dehydrated and it needs immediate relief when you wake up.
So there you have it - water is the next step in your anti-aging regimen.
Next week I'm going to share with you the name of a very inexpensive nutrient that's going to help you even out your skin color, increase the radiance of your skin, and add elasticity to all your dry areas.
Plus it'll reduce inflammation whether you put it on your skin topically or you ingest it internally. It's an amazing nutrient; it has a myriad of benefits and I can't wait to share it with you (by the way, you probably already have this nutrient in the kitchen cupboard).
It's time to get back to basics and forget everything you were ever taught about drinking water.
This week we're going to talk about how to use water specifically to help you look and feel younger - now!!!
Specifically, for longevity and looking and feeling younger, healthier and firmer and more lean, you really need to consume eight ounces of plain, fresh, preferably distilled water for every 14 to 20 pounds of body weight you now carry.
If you're very active or under a lot of stress or you eat poorly or you're exposed to toxins throughout the day, than you're probably going to want to be closer to eight ounces for every 14 pounds of body weight.
But if you live a really healthy lifestyle, drinking vegetable juices on a regular basis, if you eat fresh, raw organic vegetables two or three times a day and you avoid pesticides and preservatives as much as you can, then feel free to drink just eight ounces for every 20 pounds of body weight.
The easiest way to get water in that I have found and that we found with our clients at Pro-Fitness, is simply to have a jug by you at all times.
A gallon water jug or a half a gallon water jug is best. Keep it at your desk during the day. Carry it with you in the car. Keep it right next to your bed at night so that when you wake up in the morning you immediately begin drinking it.
If you sip on water all day long, you'd be surprised how very much water you get in by the end of the day.
Water is your body's number one ally to promote lucid, clear-looking, supple skin.
Each one of these techniques that we're covering in this excerpt from the,creates a different effect on your skin or on the anti-aging process.
Water, specifically, helps give you lucid, clean-looking, supple skin.
Plus it helps keep every cell in your body well hydrated and maintained.
I know everybody reading this knows all the benefits of water so I'm not going to go drilling them into you again....
...But you need to know that without consuming ample amounts of fresh, plain, preferably distilled, water, you can never look and feel your best, let alone look and feel young and healthy.
So it's vital that you begin drinking clean, fresh water today.
Each day, begin just when you wake up in the morning, because after hours and hours of sleeping, your body becomes dehydrated and it needs immediate relief when you wake up.
So there you have it - water is the next step in your anti-aging regimen.
Next week I'm going to share with you the name of a very inexpensive nutrient that's going to help you even out your skin color, increase the radiance of your skin, and add elasticity to all your dry areas.
Plus it'll reduce inflammation whether you put it on your skin topically or you ingest it internally. It's an amazing nutrient; it has a myriad of benefits and I can't wait to share it with you (by the way, you probably already have this nutrient in the kitchen cupboard).
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