2 Reasons YOU Should Strength Train To Lose Weight!

2 Reasons YOU Should Strength Train To Lose Weight!

1.  Themore muscle you have, the higher your base metabolism will be and the morecalories you will burn even at rest. 
2.  Second reason is more important. Whenever you loseweight, you will lose some muscle along with the fat. If you don't exercise anddo some strength training, up to 30% of the weight you lose can come frommuscle loss, that isn't likely to be healthy over the long haul. Goodstrength and muscle tone are essential for functional living and health. Youcan hold your muscle loss down to 3-5% total weightloss with moderatestrength training. 

Strength training helps to preserve bone density,balance, and many other important things. 


Strength traineach muscle group at least twice a week--this really only takes about 30-45minutes per workout. Better yet, try circuit training, where you lift weightswithout resting between sets. This method meets both cardio and strengthrequirements because you keep your heart rate elevated throughout your workout,increasing the amount of calories you burn per workout. 

3 things are key to good health and longevity: 

Exercise, Good Nutrition, and Commitment.

Lifting Heavy is the Key to Weight Loss.  We know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:
·       Increasing resting metabolic rate so you burn more calories, even while at rest.

·      Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are.
·     Strengthening bones and connective tissue, which can protect your body from injuries in daily life
·      Enhancing balance and stability
·      Building confidence and self-esteem

3 Tips to Improve Your Posture

3 Tips to Improve Your Posture

Establishing good posture habits involves more than just standing up straight. It means allowing your bones, ligaments and tendons (not your muscles) to support your body weight. When your muscles must bear your body weight and move it at the same time, they can't relax. Constricted muscles don't move freely or efficiently, causing pain and sometimes injury.

Postural alignment plays an important "support" role whenever your foot hits the ground. If your muscles have to support your body weight with each step, you'll tire more quickly. If you're bent at the waist, your lower back, quadriceps and neck muscles will be carrying your weight, which makes for inefficient running and post-workout soreness.

Focus your attention on the line your spine makes as it runs from the top of your head to the end of your tailbone. Return your attention to your spine as often as possible all day long, no matter what you're doing. Let it become a daily practice.

Don't run bent at the waist. Finishing a run with soreness in your lower back usually indicates you've been running bent at the waist. Instead, Chi Running encourages you to allow gravity to pull you forward by leaning slightly from the ankles, not the waist. Throughout your runs, make sure you're leaning from the ankles and not stressing your lower back muscles.

Engage your core by leveling your pelvis. Start by standing with your feet parallel and hip width apart. Imagine you have a string attached to the top of your head that is pulling you up, making you tall and straight. Drop your chin slightly and look straight ahead. Next, pull up on your pubic bone with your lower abdominal muscles while relaxing your glutes. Hold this position for 30 seconds. Doing this exercise throughout your day will strengthen your abs, allowing you to hold your posture straighter while running, swimming, sitting, standing, or even driving your car.

Practice initiating all movement from your core, the largest muscle group in your body, rather than the smaller muscles of your extremities.

The benefits of good posture are endless, and you can practice it anywhere, anytime. Whether you're running, sitting, or even sleeping, your whole body will thank you.

Weight lift to reach fitness goals and lose weight!

Weight lift to reach fitness goals and lose weight!

Strength training exercises are important for your good health, weight loss and fitness success.  Bottom line: If you do not use weight lifting exercise on a regular basis you simply will not reach your goals.

Your health is the most valuable asset you have…without it you'll inevitably spend everything you have, financially and emotionally, to get it back!


Strength training is important regardless of your age and becomes even more critical after age 30.

There are many ways that you can incorporate it into your life even if you think you can't.

Weight lifting on a repeated basis will help you to improve your physical appearance, fitness level and reduce your risk of health problems like heart disease.

Strength exercises on a regular basis will help you lose a lot of weight, a lot more than any cardio exercise ever could.

In addition, before doing any weight lifting, make sure you warm up your muscles properly. Don't do any weight lifting when your muscles are cold.

Warm up 5 to 10 minutes on a stationary bike, treadmill, etc. is sufficient.

You know that weight lifting is good for you, so make it a part of your every day routine. You can effectively exercise while keeping up with your other everyday-jobs.

When I’m out for a walk with my dogs, I find a bench or short wall and do push ups to fatigue, triceps dips and then repeat.

Strength training helps you lose weight, improves your health so you can live a longer and more productive life.  Be sure to include strength training exercises in your over-all exercise plan.


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Stress Can Cause Weight Gain & Effect Your Health Here's How.

Stress Can Cause Weight Gain & Effect Your Health Here's How.

Today’s life is faster than ever, filled with constant change, uncertainty and stress.





Because of the constant demands placed on us at work, at home, or we may really be in danger, our bodies respond like we're about to be harmed and need to fight for our lives. Our bodies respond to this need with a burst of energy, shifts in our metabolism, blood flow, and other changes.

STRESS not only affects your weight, but your health.

The stress hormone called cortisol is one of the reasons. While under stress, the fight or flight response is triggered in our bodies, leading to the release of various hormones.

We've known for a long time that depression and chronic pain are closely related in many ways. Both conditions share some of the same underlying biochemistry (related to stress hormones such as cortisol and inflammatory compounds such as cytokines) and people with depression tend to experience more episodes of chronic pain (and vice versa). Indeed, physical pain can undoubtedly make psychological pain (depression) worse - likely due to the finding that inflammation is known to worsen and perhaps evencause depression in many people. You might find it interesting to know that cytokines (inflammatory hormone-like chemicals produced in the body)

Conventional wisdom would suggest that controlling depression might also help to control pain - and that reducing pain would help to alleviate depression. However, the research findings in the PNAS article suggest that painkiller drugs may actually interfere with the activity of antidepressant drugs - potentially making depression worse.

4 ways Chronic stress can raise cortisol levels which contribute to weight gain and effect your health are:

Metabolism -- Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.

Blood Sugar -- Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.

Fat Storage -- Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.

If you remain in the state of chronic stress for a long period of time your health becomes at risk. One being high blood pressure, a potentially dangerous health condition.
“Stress can actually cause weight gain, particularly around the tummy,” Why? Because physical and emotional stress activates the release of cortisol, a steroid that slows metabolism


When your body is under the stress response, your cortisol and insulin levels raise. These two hormones tend to track each other, and when your cortisol is consistently elevated under a chronic low-level stress response, you’ll likely notice that you have difficulty losing weight or building muscle.


Food Cravings -- People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.

Other Ways Stress and Weight Gain are connected.

Emotional Eating – Not only can increased levels of cortisol make you crave unhealthy food, but excess nervous energy can often cause you to eat more than you normally would. Have you ever found yourself scouring the kitchen for a snack, or absently munching on junk food when you’re stressed, but not really hungry?

Fast Food -- One of the big reasons we’re seeing more obesity in our society today is that people are too stressed and busy to make healthy dinners at home, often opting to get fast food a the nearest drive-thru instead.

Too Busy to Exercise -- With all the demands on your schedule, exercise may be one of the last things on your to-do list. If so, you’re not alone. Americans live a more sedentary lifestyle than we have in past generations, yet our minds seem to be racing from everything we have to do. Unfortunately, from sitting in traffic, clocking hours at our desks, and plopping in front of the TV in exhaustion at the end of the day, exercise often goes by the wayside.

Today’s so-called solutions including prescription drugs, energy drinks, coffee, etc. aren’t combating the problem, they’re compounding the problem.
Fortunately, there are things you can do to reverse the pattern of weight gain and actually reduce your stress level and waistline at the same time. I recommend you take a yoga class 3 times a week, meditation on a regular basis and lots of good deep breathing.

A natural solution without side effects, Eleviv is NOT A DRUG
Learn more about Eleviv click here.

Eleviv is a combination of 4 herbs that work synergistically together to bring your body back into balance. Not a false energy, like many energy drinks or stimulants Under Stress Your Cortisol and Insulin Levels Raise.

Change Your Life, Just 20 Minutes of Exercise a Day,

Change Your Life, Just 20 Minutes of Exercise a Day,

Just 20 minutes of regular exercise every single day can have a profound effect on your life, your health and your lifestyle.

With just 20 minutes a day, you can promote weight loss.
With 20 minutes a day, you can decrease how much stress you experience.
With 20 minutes a day, you can achieve the goals you set out for yourself.

Changing Your Life

Making a change in your life is about exerting a form of control over your life and your choices. 20 minutes a day is one of those changes that you can make and it's one that most of us - even at our busiest can find 20 minutes for.

"Our health always seems much more valuable after we lose it." -Unknown Author
5 Ways to get motivated to walk!

1. Get a Walking Buddy

Keep each other motivated no matter what the weather or other excuses is imperative. The conversation and protein smoothie after are great ways to make even a boring walk a lot of fun.

2. Get New Gear
Nothing is more motivating then getting some brand new walking shoes, a great outfit, that new ipod to make the time go quickly. Pedometers, speed and heart rate monitors can also get you moving because we all want to know how far we walked, what our target heart rate is and how many calories we burned. Walking gadgets can make walking a little more fun and give you a reason to get out the door to achieve your next goal.

3. Get committed!
Register for a Charity Walk or sign up for a fun run (no one says you need to run, you can walk instead) so that you have a goal and a commitment. By telling others you will ten be more likely to stay the path and will be more motivated towards your goal knowing that you must train to endure the event.

4. Keep a Walking Journal
Keep track of your walking minutes, steps, or mileage in a journal. Total up each week to see how you are progressing. Set yourself a reasonable goal and you will find that attaining that goal will motivate you enough to maintain your walking schedule. There is even various software applications available to do all the calculations for you.

5. Choose the Right Time and Have Fun!
What is the best time to walk? Many people find that if they commit to early morning walks, there are fewer distractions as may commonly pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day - that should be your walking time. To stay motivated, analyze your habits and choose the time that will work best for you. Keep it realistic and most of all fun, and you'll find walking the best route to good physical fitness and health well into your elder years.

How to Stay Motivated to be Healthy and Fit.

How to Stay Motivated to be Healthy and Fit.

Nothing is a better motivator than a positive attitude. 
If you feel good about yourself and your ability to accomplish things it will be much easier to make the choice to exercise when you may not feel quite up to it.  

Muscle burns fat…..that’s why starvation diets don’t work.  They depleat your body of escential muscle that will burn the calories we consume.

To be healthy and fit people"really know what to do" but it does take commitment and changinghabits.  It does take a lot hard work and effort.  Great advice from NIKE 3words  " Just DO IT."

If you find your workouts are hit-or-miss and that you give in to temptation a bit too easily, your weight loss may not be happening.   For exercise to work, you have to do it on a regular basis. Once your body adapts to your program, you then need to change it to keep your body challenged.   If you skip too many workouts, it's almost like starting all over every time.


Do you know anyone that has worked out for years and looks exactly the same?  They are pushing themselves day after day and not making any positive changes.  There is a reason for this, they may not be working hard enough, or they may be working too hard. 

One thing many people don't understand about exercise and weight loss is this: you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.   Our Diets are a key factor in weight loss.

Cardio
For weight loss, you'll need to get about 3-5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition-challenging yourself with harder workouts is the best way to burn more calories.   Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising.

Strength Training In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps.  For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don't lift enough weight to really challenge their muscles. If that sounds familiar, check out Weight Training 101 and my Workout Center to learn how to lift weights and get some workout ideas.


Sticking with exercise starts with finding a program you enjoy and that fits in with your lifestyle, goals and needs. That means being realistic about what you'll really accomplish each week rather than going by what you think you should be doing.  If you know you are not going to be consistent going to a fitness club, then learn what you can do out home out for a walk or jog and include strength training outdoors or in your home.

Some common reasons for plateaus include:

·                        Doing the same workouts over and over. Your body needs to be challenged to progress, so make sure you're changing some part of your program every 4-6 weeks.

·                        Not eating enough calories. If your body doesn't have enough fuel to sustain your level of activity, you can actually stop losing weight.

·                        Overtraining. If you exercise too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of your day.

Healthy eating has to  become a lifestyle.  

Why Starvation and Yo Yo Dieting Doesn't Work!

Why Starvation and Yo Yo Dieting Doesn't Work!

STOP STARVATION AND YO YO DIETING

Here's why:
The body reacts to weight loss as if it were starving, in response, slows our metabolism.
When your metabolism slows, you burn fewer calories -- even at rest. So it makes it almost impossible to lose weight.


If you continue to take in fewer calories, you will either stop losing weight as quickly as you have been, or you'll stop losing weight altogether.


After starvation diets, eating under 1400 calorie per day diets, when you increase your calorie consumption, you may actually gain weight more quickly than you have in the past.  The most devastating effect of a very low calorie diet is the loss of muscle tissue. Once the starvation alarm is triggered, your body begins looking for ways to conserve energy. Muscle is metabolically active tissue. Getting rid of it is the body's way of decreasing energy expenditure.

The solution is to increase your physical activity and eat 5 small nutritious meals a day. (Skip sugar, white flour and empty calories that don't fuel your body)


Doing so will counteract the metabolic slow down caused by reducing calories. A regular schedule of exercise raises not only your energy expenditure while you are exercising but also your resting energy expenditure -- the rate at which you burn calories even when the workout is over and you are resting.


With each repeated bout of dieting, your metabolism becomes less and less efficient and you can actually become progressively fatter while eating less food.

Don't be fooled by miracle weight loss, magic pill, etc. No Quick Fix to Weight Loss,

Don't be fooled by miracle weight loss, magic pill, etc. No Quick Fix to Weight Loss,

“There is no quick fix”.

Overeating brings fat and fat brings regret and makes us feel less about ourselves. Feeling this regret can then bring extra efforts and most possibly over training with all its consequences. It's a kind of a vicious circle.  Learn to control your food intake.

The most important thing you can do is to "believe in your self, believe in the process, stay the course, and you will look the best you ever looked before!"





8 important things you can do daily for your good health.

1. Drink plenty of water.

2. Don’t skip breakfast.

3. Eat more foods that grow on trees and plants, eat less food that is processed and manufactured.

4. Live with the 3 E's -- Energy, Enthusiasm and Empathy

5. Sit in silence for at least 10 minutes each day

6. Sleep for 7 hours.

7. Take a 10-30 minutes’ walk daily.

8. Smile more!

How to increase your metabolism for better fitness results!

How to increase your metabolism for better fitness results!

It's important for you to understand that our metabolism slows as we age – by as much as two percent a year!

But there is something you can do to counterbalance nature.

“Muscle is the single most important factor for how well you metabolize your food, how well you burn calories 

and burn body fat.”

Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. 

Muscle uses more calories to maintain itself than fat.

People who are more muscular (have a lower percentage of body fat) they have a higher metabolism than others that are less muscular.

For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1's body will use more calories to sustain itself than person #2.

Strength training with dumbbells or resistance bands at least twice a week is essential to boosting your metabolism. I Repeat – essential.

Your metabolism stays pumped for many hours after you finish your workout.

 When I'm out for a run or a walk I find a park bench to do push ups and triceps dips, add a few more each time to increase your strength. When your watching TV, use your chair and do the same thing!

How to lose 5 to 10 pounds in less than 14 days.

How to lose 5 to 10 pounds in less than 14 days.

Are YOU ready to FEEL amazing!

Follow three simple rules and I promise you will feel great and lose those unwanted pounds.

1. Don't eat anything that is white.  White bread, pasta, sugar, white rice, tortilla's and most milk products. Healthy foods like cauliflower, chicken, turkey, fish are all exceptions.

2. Don't eat anything with the word wheat in the ingredients list. Even if it's whole wheat, absolutely no Wheat Products ZERO, ZIP! It's only 14 days you can do this.

3.  Only drink water, and herbal teas without sugar or dairy products added.You create a total imbalance in your body when you use these empty calories.

Saying “Sugar is bad for you” is an understatement.

Sugar is considered empty calories because it doesn't have any vitamins and minerals. It is no wonder you feel so sluggish and heavy all the time when this lifeless ingredient is found in so many of the foods you eat.

Sugar is rapidly converted in the blood to fat (triglycerides), which increase obesity, risk of heart disease, and diabetes. Sugar greatly increases the risk of dental decay. It is devoid of vitamins, minerals, or fibre; it is an empty food.

Here's what happens when you eat sugar:  First the body goes into a "sugar shock" spiking insulin levels and creating a brief energy rush. After the body recovers from the shock, it starts working furiously to recover its internal balance by the raiding of vital nutrients in order to process sugar. This can lead to our bodies becoming acidic. In other words... sugar can alter our entire blood chemistry research shows that just two teaspoons of sugar can throw off your chemical balance.



You will be amazed at how fast you lose weight with these 3 simple Rules!
YOU CAN DO IT!



How to Lose Weight with "Portion Control & Exercise"

How to Lose Weight with "Portion Control & Exercise"

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.  You may have been one of the millions who have tried the “Low-carbohydrate (diet) which has come and gone, but portion control is here to stay.

Portion control is key to weight control.  By cutting back on how much of each food you eat at every meal, your calorie intake drops. Instead of being overwhelmed by the idea of a diet and swearing off your favorite foods, strive to control the serving sizes of the foods you already eat.

“It’s an approach you can live with your whole life".

Eating out presents problems because of the trend to supersize serving portions. What to do? Request a half order or plan to take half your serving home for the next day.

In the United States, about 650 people out of 1,000 are overweight or obese. Healthwise, this means they’re more likely to suffer from life-threatening illnesses such as heart disease, cancer, and diabetes.

Practice portion control, and exercise!

Portion Control For Weight Loss

Dieting, but not losing weight?

Dieting, but not losing weight?

After a few weeks of dieting do you experience trouble losing more weight? 

 

Here are 4 reasons why the human body adapts to our workouts that can contribute to slow weight loss.

1.  Physiological effects: a decrease in metabolic rate after we reduce our calorie intake, caused from loss of protein & hormonal changes.

2.  Exercise effects, our energy system when we continually do the same exercise-less calories are burned because it’s no longer the same challenge as it was when we were first learning.  Now our energy expenditure is less and we burn less calories.

3.  Exercising too hard too soon forces cells to burn more carbohydrates and less fat.

4.  Rapid reduction of food intake triggers starvation mode lowers metabolism quickly Skipping meals too often may produce intense food cravings caused by lower blood sugar levels.

No Energy to workout? Ask Yourself These 4 Questions.

No Energy to workout? Ask Yourself These 4 Questions.

Have you ever said to yourself or someone else

"I don't have enough energy to workout"

If you have then it's time to take a good look at your sleeping, dietary and workout habits.

Ask yourself these 4 questions:

1. Do I get at least seven to eight hours of sleep at night?
2. Am I eating healthy quality calories from nutritious foods and beverages?
3. What is your workout frequency?
4. Do you have overtraining symptoms including lethargy?

Exercise has been shown to increase energy levels and

leave people feeling better about themselves
and more energized.

7 Tips How To Fit-Fitness Into Your Schedule Without Going To The Gym.

7 Tips How To Fit-Fitness Into Your Schedule Without Going To The Gym.

How important is exercise to you? And if it's not, why not?

Do you really lack the time to exercise is there some other reason you're not fitting in workouts?




Exercise is just like anything else but, unless it's important to you,

you're never going to make time for it.

People who exercise don't necessarily have more time than you, they've just determined that what they're getting out of exercise is worth more.  Without your health, it's tough to enjoy life.

7 Tips on staying fit without going to the gym!

1. Buy arm weights for your home.  Arm weights can be used while you're watching TV or talking on the phone. Start with 8-pound weights and do three sets of 15 bicep curls each day. After two months, graduate to 12- or 15-pound weights, and add another exercise to your repertoire.

2. Buy a fitness video. A 15-minute aerobic routine is an excellent, quick way to bring cardio into your life. Or if Pilates is more your style, invest in a Pilates video instead. Either way, whether your fitness style is high-impact aerobics or intense yoga, there are lots of great fitness videos that you can use in your own home.

3. Use your lunch hour wisely. A brisk 20-minute walk during your lunch hour is a great fitness solution, especially if you can do it three or four times each week.

4. Take 15 minutes in the morning. Wake up 15 minutes earlier and do arm weights or a quick aerobic video routine.

5. Take 15 at night. Do 50 sit-ups and 50 push-ups 30 Tricep Dips before you go to bed each night or while watching your favorite TV show.

6. Invest in a good pair of walking or running shoes. Having the right equipment means you have one less excuse to avoid working out. Plus, once you glide into those comfy, bouncy new shoes, you'll want to run or walk practically everywhere.

7. Take a walk in the evening. This is an excellent fitness activity to do with a loved one or a close friend. Leave your cell phone behind and it can become a time for bonding and connecting with one another!

10 Major Reasons Why People Do Not Lose Weight

10 Major Reasons Why People Do Not Lose Weight

1.  Eating too much. If you finish what’s on your plate and then the plates of others, or if you always have seconds, you’re in trouble. It takes about 20 minutes for your brain to receive the signal that your stomach is full, so stop eating before you’re full and wait at least 10 minutes before having seconds.

2.  Portion distortion. Maintaining a healthy weight means eating the right foods in the right amounts. You’ll save yourself a lot of calories and a few pounds.

3.  Drinking your calories. Beer, soda, and energy drinks have no nutritional value and can cause dehydration.

4.  Snacking on unhealthy foods. Food is fuel for your body. Treat your body like the amazing machine that it is.

5.  Eating late at night. Late night Hagen-Dazs binges are not going to help that expanding mid-section. If you must have a late night snack, consider healthy alternatives like almonds and fruit.

6.  Not eating breakfast. A quick and easy breakfast that is a combination of carbohydrates and protein is all you need. Oats, Whole Grains Steel Cut Oats, Egg whites (with 1 egg yoke) Cottage cheese, fruit, and a slice of whole wheat toast will keep your engine running until your mid-morning snack.

7.  Eating whatever you want.  As an adult, your body’s metabolism has changed significantly from that of the teenager you once were, so you must adjust your caloric intake accordingly. To compute your caloric needs, click here.

8.  Eating processed foods. Too many hotdogs, lunch meats, canned ravioli, and frozen dinners and neither should you. Instead, eat more fruits, vegetables, whole grains, and lean proteins.

9.  Not drinking enough water. Factors such a physical activity and climate increase your water needs.

10.  Not eating enough. Skipping meals or not eating enough at meals, leads to overeating later. Eating five to six small meals a day, spaced two to three hours apart is really the healthiest way to eat.

Don't Skip Breakfast- get better results! Are you getting enough Protein in your diet?

Don't Skip Breakfast- get better results! Are you getting enough Protein in your diet?

One of the most important things you can do to fuel your body is
"Eat a full breakfast".
Wake up early enough to eat a full breakfast.

When you eat and what you eat can affect your performance and the way you feel while you're exercising.

Don't workout hungry. If you start exercising in an energy deficit, your body is likely to preserve fat and perform poorly.

If you are going to have a tough workout, drink juice, fruit, whole grain bread or pasta to take in some calories.

To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.

Avoid going for long periods of time without eating.
 
Here is a list of foods that are high in protein-
▪ Skinless Turkey Breast – 94% protein
▪ Shrimp – 90% protein
▪ Red snapper – 87% protein
▪ Crab – 86% protein
▪ Halibut – 80% protein
▪ Beef sweetbreads – 77% protein
▪ Steamed clams – 73% protein
▪ Lean pork tenderloin – 72% protein
▪ Beef heart – 69% protein
▪ Broiled tuna – 68% protein
▪ Veal steak – 68% protein
▪ Sirloin beef steak – 65% protein
▪ Chicken livers – 65% protein
▪ Skinless chicken breasts – 63% protein
▪ Beef liver – 63% protein
▪ Lean beef flank steak – 62% protein
▪ Lean pork chops – 62% protein
▪ Mussels – 58% protein

Healthy snack ideas.

Berries, especially blueberries, made the list of more experts than any other food. Berries are loaded with phytonutrients, antioxidants and fiber, and are low in sugar. Mix a bowl of berries with a piece of string cheese for the perfect pre-workout snack. The string cheese has 8 grams of protein, some fat to keep hunger at bay and only about 80 calories. And it's an excellent source of calcium.



Turkey and grapes. It's a perfect match of protein, carbs and low calories to take the edge off your hunger and prime your exercise pump. Four small slices of deli-packaged turkey contain only 87 calories but give you more than 14 grams of protein, plus some of the cancer-fighting mineral selenium to boot. A cup of grapes adds some carbs to the mix together with all the health-giving phytochemicals grapes are known for. Go for fresh turkey whenever possible as the packaged kind is high in sodium and go for red or purple grapes as they have more antioxidants.

This is one of my favorite snacks, period.  I take some hearts of celery and fill in the groove with some organic almond butter or peanut butter. This snack really travels well in Tupperware and makes a terrific pre-workout snack. Why? The celery has fiber and nutrients (including calcium and vitamin A) 6 calories per medium stalk. The nut butter has protein and fat. The overall calories are low, and this really fills you up without slowing you down, providing great "slow-release" energy for a terrific workout.

Put apple with almonds. The apple is the perfect food for a pre-exercise snack. The sugar load is moderate, it contains valuable pectin fiber which slows the entrance of that sugar into the bloodstream, and it's a nutritional powerhouse containing vitamins, minerals and antioxidants. Combine it with about a dozen almonds, which add some fat and protein, to further slow the entrance of the sugar into the bloodstream for sustained energy, and keep hunger away.

Whey protein is my favorite kind of protein powder.  Not only is it extremely high-quality, bioavailable protein; it supports the immune system by providing the building blocks for glutathione, arguably the body's most important antioxidant. And studies indicate that whey protein may boost weight loss efforts. According to one French study, eating whey before exercise supports fat burning and may help with gaining or maintaining lean body mass. I suggest a whey protein shake made with either water alone or with frozen berries. The berries add fiber, nutrients and some extra carbohydrates, and make for a more delicious drink.

Try this awesome healthy snack, replace icecream with these healthier choices:
Freeze your grapes, blueberries, rasberries, sliced mango's they make a great healthy snack.

What Stress May Be Doing To Your Body!

What Stress May Be Doing To Your Body!

Stress can create physiological changes in your body.

Stress can create physiological changes in your skin, heart rate, digestion, joints, muscle energy levels, the hair on your head, and countless cells and systems you don't even know about change with every emotion.

Stress has been discovered to be a major cause of premature aging. When "fight-or-flight" situations become frequent, the skin is consistently starved of both blood and oxygen, making it dull and lifeless, less hydrated and more prone to breakouts and clogged pores.

Under these physiological circumstances, your digestion completely shuts down. So a major problem with eating while your body is under the stress response is that you could be eating the healthiest food in the world, yet you won’t be able to fully digest and assimilate that food, and your body will not be able to burn calories effectively. You’re also more likely to experience increased sensitivity to food and gastro esophageal reflux, or heartburn.

While under stress, your heart rate goes up, your blood pressure rises, and blood is shunted away from your midsection, going to your arms, legs, and head for quick thinking, fighting, or fleeing. It’s important not to eat under stress. When we do our body responds the opposite of how we need it to in order to digest, assimilate nutrients, and burn calories.

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Do You Have Trouble Losing Weight? Stop Eating Late At Night!

Do You Have Trouble Losing Weight? Stop Eating Late At Night!

Do You Have Trouble Losing Weight?

Stop Eating Late at Night! If you eat a lot of excess calories after 8 p.m., you wear them the next morning. Put a stop to this by making sure you have a healthy dinner consisting of lean protein, veggies, and fruit.

You can replace your automobile,

but YOU Only Get One Life?

"The most important thing you need to do is get your diet under control.

Without a proper diet, you can forget about losing any fat.

No matter how much exercise you do, or how many supplements or diet pills you take. The simple fact of the matter is that there is no magical exercise or miracle pill that is going to help you drop that extra weight unless you get your diet straightened out.


Should you add whey Protein to your diet?
Whey Protein is not stored as fat as easily as carbohydrates.
Whey Protein helps repair muscle.
Whey Protein helps strengthen your immune system.
Whey Protein helps shorten recovery time between exercise sessions.
Whey Protein decreases your hunger between meals.

Whey Protein helps build new muscle... Did you know if you gain 10 pounds of muscle, you will burn an extra 3500 calories per week? To burn that many calories doing cardio, you'd have to run for an hour each day of the week! To build 10 pounds of muscle, feed your body a high quality whey protein drink 1-3 times a day, and follow my protein tips.

Why whey protein is best: Each type of protein has a specific biological value. The higher the value, the better it works. Whey protein has the highest biological value (bv) of any protein (104). Beef has a bv of (80) and soy protein with a bv of (74). That means whey protein is 23% more effective than beef and 29% more effective than soy protein at helping you body build lean muscle!

The best times to use whey protein are: Between meals for a snack. 1/2 hour prior to weight training or cardio workout. Immediately following intense exercise to help repair muscle.

3 Reasons Why People Gain Weight.

3 Reasons Why People Gain Weight.

3 of the main reasons why people become overweight is because of indulging in high calorie diets, lack of exercise or genetic issues that are compounded by our busy lifestyles which ends up creating stress that can lead to unwanted weight.

In today’s society, people are under tremendous pressure and they have no time to eat right or to exercise. This creates a lot of stress in our lives, and can also be one of the major causes of weight gain. We usually end up going to a fast food restaurants whose food is usually high in cholesterol. It's no longer unusual to see entire families eating breakfast, lunch and dinner at fast food restaurants because they simply have no time to go grocery shopping or cook a wholesome meal.

Many of us just don't have the time to stick to our exercise routine, or too busy to plan our meals ahead of time. Today’s society demands a lot from its people. People are working two or three jobs just to make ends meet, go to school and in many cases also have families to take care of. These people come home too tired to exercise or even think of preparing a healthy balanced meal. For many, fast food restaurants are their only option to eat. Fast food is known to not only be addictive, but also has a very high level of cholesterol.

There has to be a consistent routine in order for people to keep their weight loss resolutions. This takes a lot of discipline and lifestyle changes. It can't be approached half-heartedly it has to become a habit and part of your daily routine. Sometimes this involves getting an accountability partner.

A good partner would be someone who wants you to succeed and keeps you on your toes so that you don't relapse into the old habits which were counter-productive. You can also join a weight loss club. There are many of these in each city and you can simply go online and you will find one.

Read this USA Today Article On The Number Of Americans Taking Anti Depressents, it's a serious problem.

What Burns More Fat? Running or Weights?

What Burns More Fat? Running or Weights?

What burns more fat? Running on the treadmill or 1/2 hr of weights. Running will burn more calories at the moment (perhaps 300 calories for 1/2 hour) but a 1/2 hour session will suck up more calories thoughout the day because the body needs to recover from muscle break down. In addition, the more muscle you have the more your body will metabolize fat and increase your caloric effectiveness. So PUMP UP!

So don't sacrifice good form to use less intensity or more weight. So many people are concerned about how much they can bench press or how much they can curl or how long they can go doing cardio. Who cares? Don't bounce weight, swing the weight or throw the weight, control the weight.