Well it's here and gone already - Memorial Day Weekend and we are half way through the year. The official start of Summer. The great "unveiling" - when the shirts come off, the swimsuits go on and the entire World knows exactly how good or bad your dieting and exercising was for the last 3-4 months.
Judgment Day!
Are you ready? :)
If not - you have two more BIG weekends this Summer in which to work toward the body you want and make a huge difference. That's right - it's not over -- you still have two more Judgment Days this year!
Goal setting is all about setting S.M.A.R.T. goals -- and T stands for "Time line". Athletes peak for National Championships, Trials and World events. Just because you're training for fat loss or to look better naked - doesn't change the fact that DEADLINES are extremely effective tools.
So we're going to set two this Summer.
Your next goal is Independence Day - July 4th - only five weeks away.
With a combination of a kick start plan, a solid workout and nutritional support program and a healthy dose of motivation - you could easily be 10+ lbs leaner by then.
Your next goal is the end of summer - the Labor Day weekend (first weekend in September). This is currently fourteen weeks away. So if you're looking a little flabby this weekend or feeling a little embarrassed about your body -- you can still make amazing changes. It's never too late.
This is an opportunity for you to look great by Summer's end.
But you still need to start now.
Here's the fat loss basics (if you need more info see below):
1) You need to create a caloric deficit - no two ways about it - you must burn more than you consume. But that doesn't just mean eat less - you will have to change the foods you eat.
2) The most effective way to create that deficit is to use a combination of diet and exercise
3) Your diet should consist of lean proteins, fruits and vegetables.
Keep starches and refined carbs to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This will help maintain blood sugar levels and keep you from blowing your diet.
Follow this plan 90% of the time (which will allow you to have some flexibility on weekends etc)
4) Exercise - interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn't burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.
5) Try to exercise at least four to six days per week - two to three days of resistance training and two to three days of interval based cardio.
6) Supplements: there is almost nothing that will make a difference. Sorry.
Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful - but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. A protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.
Get started now!
Join Get Fit "Boot" Camp and lose that body fat. Unlimited camps, over 20 times available, do all of them, do it everyday or couple times a week, but DO IT. $69-$99 monthly Don't wait, intro price only good for month of June. Go to www.getfitcamp.blogspot.com and sign up this weekend. Get started on the body you know you can have.
Friday, May 27, 2011
Thursday, May 26, 2011
If you want a flat belly, avoid these 5 foods.
By Kevin DiDonato MS, CSCS, CES
Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health. However, not everyone can benefit or wants to shop healthy. Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.
Food #1 Low-fat Foods
Food labeling can be very deceptive when it comes to food geared for weight loss. Low-fat foods are one of the products to be careful about. Just because the food says "low fat," does not mean the food is low calorie. Be sure to check the label and see how many calories are typically in the product. Most people associate low-fat foods with lower calories, so they tend to eat more. Do not be fooled by this deceptive labeling technique.
Food #2 Sugar-Free Foods
Sugar-free foods are geared to people with diabetes or at risk for developing diabetes. Sugar-free foods have low calories and no sugar.
However, look at the label under sugars, and you will see something interesting. Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness. Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories. Sugar alcohols carry between 1.5 and 4 calories per gram. Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.
Food #3 Commercial Smoothies
Normally, smoothies are associated with healthy eating. They have skim milk, fruit, and yogurt, so they are considered a great, healthy food. Some commercial smoothies, however, have many hidden calories from extra sugar. Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content. Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added. This eliminates the fiber that is found in the skin of most fruits. My advice: Make your smoothies at home, and leave the commercial smoothies on the shelf.
Food #4 Commercial Yogurts
Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health. Look at the label again, and you might see something surprising. When looking at the label, some of the first few ingredients in yogurt are different forms of sugar. All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat. So again, read the label and see exactly what is in the product before you choose the yogurt of choice.
Food #5 Sugary energy drinks including items with added vitamins and minerals
Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts. Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later. Also, some drinks that have added vitamins and minerals, can have loads of sugar as well. So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.
Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.
Food #1 Swiss Chard
Aging can create many different problems for people. Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process. Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable. Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight. These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.
Food #2 Pepper, Especially Capsaicin
So most of you are probably asking why pepper is on the list. Pepper is a zero-calories food that can add a lot of flavor to your foods. Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties. It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.
Food #3 Wheat Grass
There are plenty of juices out there that contain Wheat Grass which is chock full of vitamins and minerals that will keep you healthy. Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections. Not only does this food contain essential vitamins and minerals, but it also is a complete protein. This food is full of the essential amino acids that our bodies require for building muscle. The high concentration of vitamins helps protect the body from stress that our bodies are under daily.
Food #4 Tahini
Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium. B vitamins are essential in development of healthy cells in the body, especially red blood cells. B vitamins can also help in raising metabolism, and help our immune system become stronger. Tahini also holds a surprising amount of calcium, zinc, and copper. The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.
Food #5 Avocado
This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.
If you are looking for results; Prograde Get Serious Get Results
http://perfectfitpt.getprograde.com/
Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health. However, not everyone can benefit or wants to shop healthy. Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.
Food #1 Low-fat Foods
Food labeling can be very deceptive when it comes to food geared for weight loss. Low-fat foods are one of the products to be careful about. Just because the food says "low fat," does not mean the food is low calorie. Be sure to check the label and see how many calories are typically in the product. Most people associate low-fat foods with lower calories, so they tend to eat more. Do not be fooled by this deceptive labeling technique.
Food #2 Sugar-Free Foods
Sugar-free foods are geared to people with diabetes or at risk for developing diabetes. Sugar-free foods have low calories and no sugar.
However, look at the label under sugars, and you will see something interesting. Sugar-free foods tend to have sugar alcohols, which is an ingredient designed to give it sweetness. Most of the time, sugar alcohol is made from sugar products, which can lead to increased calories. Sugar alcohols carry between 1.5 and 4 calories per gram. Not only do you get extra calories, but you also can get cramping, bloating, and other gastrointestinal problems if you ingest too much.
Food #3 Commercial Smoothies
Normally, smoothies are associated with healthy eating. They have skim milk, fruit, and yogurt, so they are considered a great, healthy food. Some commercial smoothies, however, have many hidden calories from extra sugar. Some smoothies are also made with ice cream, so you end up ballooning sugar, fat, and calorie content. Most of the time, the fruit in smoothies is blended up into fruit juice, or fruit juice is added. This eliminates the fiber that is found in the skin of most fruits. My advice: Make your smoothies at home, and leave the commercial smoothies on the shelf.
Food #4 Commercial Yogurts
Yogurt, again, has been considered a natural health product containing calcium, probiotics, and other products that have been shown to be beneficial to our health. Look at the label again, and you might see something surprising. When looking at the label, some of the first few ingredients in yogurt are different forms of sugar. All this extra sugar can lead to weight gain and stubborn, hard-to-lose body fat. So again, read the label and see exactly what is in the product before you choose the yogurt of choice.
Food #5 Sugary energy drinks including items with added vitamins and minerals
Energy drinks have been advertised as giving you that extra pick-me-up during the day, and a way to increase the intensity of your workouts. Energy drinks can contain high amounts of caffeine and sugar, which gives you that initial pick-me-up, but you end up crashing hard later. Also, some drinks that have added vitamins and minerals, can have loads of sugar as well. So stop and think before you drink and choose something lower in calories and sugar, maybe something like coffee or tea.
Next, I am going to share with you 5 foods that are beneficial to your health, and you might not even know it.
Food #1 Swiss Chard
Aging can create many different problems for people. Wrinkles, lack of balance, and our eyesight can worsen, and are just some of the different things that happen with the aging process. Swiss chard is considered a super food because of some of the amazing caroteniods that can be found in this leafy green vegetable. Swiss chard contains high levels of lutein and zeaxanthin that have been shown to help with good eyesight. These two caroteniods have been shown to build up in the eyes, which help with the way light rays enter our eyes and are absorbed.
Food #2 Pepper, Especially Capsaicin
So most of you are probably asking why pepper is on the list. Pepper is a zero-calories food that can add a lot of flavor to your foods. Not only does it pack a great punch to your foods, but capsaicin has been shown to have tremendous anti-inflammatory properties. It has also been shown to be helpful in fighting some cancers because of its anti-cancer effects.
Food #3 Wheat Grass
There are plenty of juices out there that contain Wheat Grass which is chock full of vitamins and minerals that will keep you healthy. Loaded with Vitamins, B, C, and E, this food can help to clean out your system and fight infections. Not only does this food contain essential vitamins and minerals, but it also is a complete protein. This food is full of the essential amino acids that our bodies require for building muscle. The high concentration of vitamins helps protect the body from stress that our bodies are under daily.
Food #4 Tahini
Tahini is now found in most grocery stores as an excellent source of all the B vitamins as well as calcium. B vitamins are essential in development of healthy cells in the body, especially red blood cells. B vitamins can also help in raising metabolism, and help our immune system become stronger. Tahini also holds a surprising amount of calcium, zinc, and copper. The high levels of calcium can help keep bones strong and healthy, and might be responsible in fighting some cancers. Tahini also holds an abundance of fiber, specifically sesamin and sesomolin, which can have positive effects in lowering cholesterol.
Food #5 Avocado
This amazing fruit helps reduce inflammation through some of the carotenoids found in the green, fleshy part of the avocado. This vegetable also has a tremendous amount of fat, but the good fats that are beneficial to the body. The main source of fat is Oliec acid, which helps with fat absorption and also helps to lower the risk for developing heart disease. Avocados also have phytosterols, which keep inflammation in the body under control.
If you are looking for results; Prograde Get Serious Get Results
http://perfectfitpt.getprograde.com/
Sunday, May 22, 2011
Wheel Food - are you amazed by the number of drive-thrus?
I just read an article in the Experience Life magazine about drive thru stats. I do have to preface this by saying at least my rule is, if I am going to eat out at a fast food restaurant or have ice cream, I park my car, get out and walk inside, at least I am feel like I am walking off about 5 calories or so.
We American's are gluttens truly, 22% of all restaurant meals are ordered through a car window and we wonder why our obesity rate is so high. This is just one of the many interesting driving-related factoids turned up by Tom Vanderbilt in his book, Traffic: Why we drive the way we do.
I think if we could educate ourselves we would find out that there are quite a few people reading this right now that would be in the obese category and not even realize it. When we think of obese, we may be thinking of someone that is much much larger than us and saying to ourselves oh I will never let myself go that far.
Be careful with that thought process, our weight doesn't just creep up on us like we think. It is a process that occurs over time and neglecting ourselves.
The expanding cup holder only became standard car equipment in the 1980's. It is now considered a "vital enabler of dashboard dining". I have never been a fan of eating in the car and it may be because I suck at it, I can only drink water in the car, if I spill it then it cleans up much better. If I am traveling and do eat occasionally while on the road, I can't believe how much dropped under the seat and I didn't even know it.
Today there are 84 billion plus mobile snacks and meals - termed "on the go eating occasions" by the food industry in the United States and Europe. McDonald's has added a second drive-thru lane to hundreds of its U.S. restaurants to speed up traffic.
Some fast-food restaurants hire marketers to test which foods are easiest to eat in actual traffic. Have you really thought about how many napkins you use when eating in the car? Maybe they will start charging extra for those napkins.
One little thing you could change up would be to get out of your car, walk inside and order your food the next time. I actually find it to be faster. Have you seen those long lines in the drive up?
We American's are gluttens truly, 22% of all restaurant meals are ordered through a car window and we wonder why our obesity rate is so high. This is just one of the many interesting driving-related factoids turned up by Tom Vanderbilt in his book, Traffic: Why we drive the way we do.
I think if we could educate ourselves we would find out that there are quite a few people reading this right now that would be in the obese category and not even realize it. When we think of obese, we may be thinking of someone that is much much larger than us and saying to ourselves oh I will never let myself go that far.
Be careful with that thought process, our weight doesn't just creep up on us like we think. It is a process that occurs over time and neglecting ourselves.
The expanding cup holder only became standard car equipment in the 1980's. It is now considered a "vital enabler of dashboard dining". I have never been a fan of eating in the car and it may be because I suck at it, I can only drink water in the car, if I spill it then it cleans up much better. If I am traveling and do eat occasionally while on the road, I can't believe how much dropped under the seat and I didn't even know it.
Today there are 84 billion plus mobile snacks and meals - termed "on the go eating occasions" by the food industry in the United States and Europe. McDonald's has added a second drive-thru lane to hundreds of its U.S. restaurants to speed up traffic.
Some fast-food restaurants hire marketers to test which foods are easiest to eat in actual traffic. Have you really thought about how many napkins you use when eating in the car? Maybe they will start charging extra for those napkins.
One little thing you could change up would be to get out of your car, walk inside and order your food the next time. I actually find it to be faster. Have you seen those long lines in the drive up?
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