I feel the time is right to concentrate on just one blog and keep the content rich and informative.
Updating six blogs regularly is too time consuming. It makes sense to just have one main blog. The address for this is http://www.barnsleypersonaltrainer.com
I update my blog every other day and there you will find the three main categories I write about which is Exercise, Nutrition & Motivation.
Thanks for your continued support and if you have any questions please don’t hesitate to contact me.
Best regards
Anthony
26th March 2011
Saturday, March 26, 2011
Tuesday, March 22, 2011
How To Organise Your Kitchen For Diet Success
Make sure you have all the useful appliances in your kitchen to help you with food preparation. Keep work surfaces and cupboards tidy so you can move around quickly without any hassle. Above all stick with basic food prep methods so you don’t feel like a slave to healthy eating.
Store food in glass or ceramic containers, toxins can leach into the food when using plastic or cans.
You may decide to freeze leftovers to be used for a weeknight after work. To make life easier don’t forget to label meals that you do freeze.
Hanging a shopping list on your kitchen wall can be useful and save you money. Fill it in as you use up your supplies. Going shopping with a list will focus your attention on the items on the list and help to prevent compulsive buying.
Memo notes on the freezer door will also prove to be handy when you need to rely on leftovers for dinner.
Finally get into the habit of choosing shopping days so you can keep stocked up with fresh foods.
Store food in glass or ceramic containers, toxins can leach into the food when using plastic or cans.
You may decide to freeze leftovers to be used for a weeknight after work. To make life easier don’t forget to label meals that you do freeze.
Hanging a shopping list on your kitchen wall can be useful and save you money. Fill it in as you use up your supplies. Going shopping with a list will focus your attention on the items on the list and help to prevent compulsive buying.
Memo notes on the freezer door will also prove to be handy when you need to rely on leftovers for dinner.
Finally get into the habit of choosing shopping days so you can keep stocked up with fresh foods.
Friday, March 18, 2011
All About Fat Loss
People often get confused about what results really are. I remind people all the time about how far they have come and how much they have achieved in terms of turning their life around for the better. There’s more to achieving results than just associating success with a number on the scales and how many calories you eat or how much distance you cover each week.
I meet scores of people that have lost a lot of weight but still have a long way to go to be healthy and achieve the look they want because all they have been doing is chasing a number at a cost to their health. Most of the population that want to get fitter or change their appearance prepares the mind to limitations or unachievable lifestyles that eventually leads in failure and disappointment. Believing in excess amounts of exercise and low calorie diets is the right way forward is a misconception and works against the body’s physiology. Also limiting your progress by following the wrong type of plan for your body and your goals is a road to nowhere.
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones present in the blood.
Look how far you have come and ask yourself if you have achieved real results. Real results are all about eating a clean balanced diet and having a balanced exercise programme that doesn’t drain all your energy. Take a look at yourself and see if you need to go back to go forwards. Making the right steps with your diet will see your results skyrocket to new levels in a fraction of the time it is currently taking you. Use the 80/20 principles to make things bearable especially if you struggle with diet changes. If you are confused about exercise selection enlist the help of a professional who can assess your needs.
I meet scores of people that have lost a lot of weight but still have a long way to go to be healthy and achieve the look they want because all they have been doing is chasing a number at a cost to their health. Most of the population that want to get fitter or change their appearance prepares the mind to limitations or unachievable lifestyles that eventually leads in failure and disappointment. Believing in excess amounts of exercise and low calorie diets is the right way forward is a misconception and works against the body’s physiology. Also limiting your progress by following the wrong type of plan for your body and your goals is a road to nowhere.
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones present in the blood.
Look how far you have come and ask yourself if you have achieved real results. Real results are all about eating a clean balanced diet and having a balanced exercise programme that doesn’t drain all your energy. Take a look at yourself and see if you need to go back to go forwards. Making the right steps with your diet will see your results skyrocket to new levels in a fraction of the time it is currently taking you. Use the 80/20 principles to make things bearable especially if you struggle with diet changes. If you are confused about exercise selection enlist the help of a professional who can assess your needs.
Monday, March 14, 2011
Big Fat Loss Mistakes
Just spent a week reading about the latest diet crazes where they all recommend cutting calories or fasting. So I decided to join a slimming club where I saw different people that seemed to be wasting their time and effort. They were allowed to continue to eat certain junk food. This sounded appealing at first but the members of the slimming club didn’t look the way I aspired to look like so I was left confused and worried.
And that's really sad. After all, almost everyone goes on a diet to get a flat stomach, but almost everyone never achieves his or her goals!
In fact, most people make the same common mistakes.
Mistake #1 - Routinely getting weighed.
The biggest mistakes a dieter can make is setting their minds to reaching a number on the weighing scales every week or in some crazy cases every day! This repetitive behaviour is heavy on the mind making the participant feel incarcerated. It’s common for them to just focus on numbers without considering health & fitness or the quality of the food they are eating. This behaviour leads to frustration and unnecessary pressure.
Tip: The above system is nothing more than a marketing tool to help sell a diet; it has no benefit whatsoever. Getting weighed regularly doesn’t tell you if you are losing fat or which area of the body is changing shape. The best way to measure progress is using the mirror and/or to take tape measurements around the bum, hips, thigh, waist, chest and arms.
Mistake #2 - Counting calories
Ha! I wish it were as easy as just that. Eating X amount of calories will make you look like so and so. If this was true how come over 90% of dieters never achieve permanent results on calorie controlled diets? I will tell you why, it is because the quality of calories and which food groups these calories come from are missing from the picture. The most valuable piece of information a dieter needs always seems to be conveniently missing so not to upset the recurring revenue stream.
TIP: A basic understanding of food groups needs to be learned for best results, don’t worry because it is simple and quick to learn. There are 3 main food groups, Carbohydrates, Protein and Fat. Once you learn which type of foods comes from each food group it is easy to lose weight and fat. This is because you can begin to use ratios for your meals. The benefits of ratios are to monitor the amounts of carbohydrates you need versus protein to lose weight and fat. Calorie controlled diets fail to recognise this important step, that is why you see overweight people unable to lose weight and fat on low calorie diets.
And that's really sad. After all, almost everyone goes on a diet to get a flat stomach, but almost everyone never achieves his or her goals!
In fact, most people make the same common mistakes.
Mistake #1 - Routinely getting weighed.
The biggest mistakes a dieter can make is setting their minds to reaching a number on the weighing scales every week or in some crazy cases every day! This repetitive behaviour is heavy on the mind making the participant feel incarcerated. It’s common for them to just focus on numbers without considering health & fitness or the quality of the food they are eating. This behaviour leads to frustration and unnecessary pressure.
Tip: The above system is nothing more than a marketing tool to help sell a diet; it has no benefit whatsoever. Getting weighed regularly doesn’t tell you if you are losing fat or which area of the body is changing shape. The best way to measure progress is using the mirror and/or to take tape measurements around the bum, hips, thigh, waist, chest and arms.
Mistake #2 - Counting calories
Ha! I wish it were as easy as just that. Eating X amount of calories will make you look like so and so. If this was true how come over 90% of dieters never achieve permanent results on calorie controlled diets? I will tell you why, it is because the quality of calories and which food groups these calories come from are missing from the picture. The most valuable piece of information a dieter needs always seems to be conveniently missing so not to upset the recurring revenue stream.
TIP: A basic understanding of food groups needs to be learned for best results, don’t worry because it is simple and quick to learn. There are 3 main food groups, Carbohydrates, Protein and Fat. Once you learn which type of foods comes from each food group it is easy to lose weight and fat. This is because you can begin to use ratios for your meals. The benefits of ratios are to monitor the amounts of carbohydrates you need versus protein to lose weight and fat. Calorie controlled diets fail to recognise this important step, that is why you see overweight people unable to lose weight and fat on low calorie diets.
Wednesday, March 9, 2011
Which Exercise is Best for Fat Loss – Weights or Cardio?
When done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Saturday, March 5, 2011
Weight Loss Solutions – Keep a Food Diary
How to write a food diary for dieting!
The reason for keeping a food diary is to let yourself know what goes in your mouth every day of the week. People adopt unhealthy habits that they become accustomed to and forget how much bad food they actually consume. Its time to be honest with yourself, without keeping a food diary you are likely to miss some vital information about yourself. It may seem like a tedious task but it will only take you a couple of minutes each day at the most.
Doing so will uncover your strengths and weaknesses.
Be patient and fill in your food diary a day at a time. The more accurate it is the more you will get from it.
Carry your food diary around with you everywhere you go for the next seven days and fill it in as you go about your business.
Below are some tips of how to describe how you feel after each meal. The window is from a few minutes to a few hours after each meal.
Different responses
Feel satisfied
Feel full but comfortable
Have renewed energy
If you get any of the above responses and you are progressing with weight loss and reducing fat you are on to a winner.
But on the other hand if you are experiencing any of the descriptions below:
Feel full but still hungry
Have cravings
Feel tired
Feel bloated
You will need to adjust your ratios or eliminate problem foods.
Even if you are progressing with fat loss and your weight is coming down your body obviously is not running at its optimum level.
It is advisable to keep experimenting and see what works best for you. Referring to your food diary for feedback and guidance is the easiest way to tweak your diet for fat loss results and for achieving good health.
How to write a food diary for dieting!
The reason for keeping a food diary is to let yourself know what goes in your mouth every day of the week. People adopt unhealthy habits that they become accustomed to and forget how much bad food they actually consume. Its time to be honest with yourself, without keeping a food diary you are likely to miss some vital information about yourself. It may seem like a tedious task but it will only take you a couple of minutes each day at the most.
Doing so will uncover your strengths and weaknesses.
Be patient and fill in your food diary a day at a time. The more accurate it is the more you will get from it.
Carry your food diary around with you everywhere you go for the next seven days and fill it in as you go about your business.
Below are some tips of how to describe how you feel after each meal. The window is from a few minutes to a few hours after each meal.
Different responses
Feel satisfied
Feel full but comfortable
Have renewed energy
If you get any of the above responses and you are progressing with weight loss and reducing fat you are on to a winner.
But on the other hand if you are experiencing any of the descriptions below:
Feel full but still hungry
Have cravings
Feel tired
Feel bloated
You will need to adjust your ratios or eliminate problem foods.
Even if you are progressing with fat loss and your weight is coming down your body obviously is not running at its optimum level.
It is advisable to keep experimenting and see what works best for you. Referring to your food diary for feedback and guidance is the easiest way to tweak your diet for fat loss results and for achieving good health.
How to write a food diary for dieting!
Tuesday, March 1, 2011
Get Abs - Make Your Diet Work
Dieters always want the best results imaginable. They typically know which foods harm their progress and the foods that are beneficial to their goals.
With this in mind you would think that every dieter would achieve his or her goal and the success rate would be one hundred percent. But unfortunately this couldn’t be further from the truth.
What can be done to make sure a diet works?
Keep an accurate food diary
This will show you when and where you are going wrong.
Eliminate problem foods
This means junk foods and processed foods. Set a goal; reduce a little at a time.
Replace junk food with real foods
Do this before you reduce portion sizes! It will make it easier to stick to your new eating guidelines.
Listen to your body
Be conscious about what your body is telling you after each meal. If anything doesn’t agree with your digestion stop eating it.
Be patient
Slimming and changing the way you look doesn’t happen overnight. The stricter you are with keeping to your guidelines the quicker you will see changes.
Final thought
It’s normally the people who never fully commit to their diets that are worried about timescales. Work the diet; don’t let the diet work you!
With this in mind you would think that every dieter would achieve his or her goal and the success rate would be one hundred percent. But unfortunately this couldn’t be further from the truth.
What can be done to make sure a diet works?
Keep an accurate food diary
This will show you when and where you are going wrong.
Eliminate problem foods
This means junk foods and processed foods. Set a goal; reduce a little at a time.
Replace junk food with real foods
Do this before you reduce portion sizes! It will make it easier to stick to your new eating guidelines.
Listen to your body
Be conscious about what your body is telling you after each meal. If anything doesn’t agree with your digestion stop eating it.
Be patient
Slimming and changing the way you look doesn’t happen overnight. The stricter you are with keeping to your guidelines the quicker you will see changes.
Final thought
It’s normally the people who never fully commit to their diets that are worried about timescales. Work the diet; don’t let the diet work you!
Friday, February 25, 2011
After Years Trying Different Diets - The Eating Guidelines I Followed To Lose Body Fat Fast
The best and quickest way to lose inches and drop body fat!
I have tried all sorts of diets in the past but I was never impressed by any of them. After years of experimenting I discovered a very powerful way to lose weight and reduce fat. This could be the most important article you ever read about dieting so do yourself a favour and spend a minute to discover exactly what this diet is all about.
After years of trying different types of diets on my clients and myself I came across the best and quickest way to lose inches and drop body fat that I had ever witnessed. It is worth mentioning before I go any further that I recommend avoiding fad diets of any kind especially if a celebrity endorses it. Those types of diets will cost you in future weight loss and fat loss attempts. The more you put your body through extreme dieting the more you screw up your metabolism in terms of it slowing down. Metabolism is the rate your body burns calories and it can take your metabolism a very long time to recover from a diet and get back to normal speed again. Famine type diets that restrict nutrients from the body help kick start a life long obsession to achieve your ideal body shape. All this does is encourages you to try different diets that are equally as bad as the last one you tried.
The most effective diet I have found to lose a lot of pounds and reduce fat fast involves controlling the types of carbohydrates in the diet and making sure to eat good quality proteins with every meal.
This diet will force extreme weight loss and fat loss simply because it is based on balancing blood sugar levels throughout the day. This alone is the secret to achieving your ideal body shape and keeping hunger pangs at bay.
The action steps required to make this diet work at its optimum level is to modify the ratios between the carbohydrate foods and the protein foods until you are happy with the speed of progress.
The best and quickest way to lose inches and drop body fat!
I have tried all sorts of diets in the past but I was never impressed by any of them. After years of experimenting I discovered a very powerful way to lose weight and reduce fat. This could be the most important article you ever read about dieting so do yourself a favour and spend a minute to discover exactly what this diet is all about.
After years of trying different types of diets on my clients and myself I came across the best and quickest way to lose inches and drop body fat that I had ever witnessed. It is worth mentioning before I go any further that I recommend avoiding fad diets of any kind especially if a celebrity endorses it. Those types of diets will cost you in future weight loss and fat loss attempts. The more you put your body through extreme dieting the more you screw up your metabolism in terms of it slowing down. Metabolism is the rate your body burns calories and it can take your metabolism a very long time to recover from a diet and get back to normal speed again. Famine type diets that restrict nutrients from the body help kick start a life long obsession to achieve your ideal body shape. All this does is encourages you to try different diets that are equally as bad as the last one you tried.
The most effective diet I have found to lose a lot of pounds and reduce fat fast involves controlling the types of carbohydrates in the diet and making sure to eat good quality proteins with every meal.
This diet will force extreme weight loss and fat loss simply because it is based on balancing blood sugar levels throughout the day. This alone is the secret to achieving your ideal body shape and keeping hunger pangs at bay.
The action steps required to make this diet work at its optimum level is to modify the ratios between the carbohydrate foods and the protein foods until you are happy with the speed of progress.
The best and quickest way to lose inches and drop body fat!
Monday, February 21, 2011
Lose Fat Fast & Show Your Abs - 5 Tips
If you want to achieve fat loss and get six pack abs you need to follow certain steps like anything else in life. There is a way and a system for just about everything and dieting and exercising is no exception. Below is my list of essential things to do to lose stubborn body fat fast.
1. Drink plenty of mineral water
Water is the best drink you can have without a doubt. Water helps to cleanse the body and supports good health.
2. Only eat non-processed foods
The next time you pick up a packet of food, look at the ingredients and see if you can pronounce the ingredients, chances are you can’t. This is common with processed foods today, they contain artificial ingredients and additives that can make you toxic and give your digestive system a hard time. The last thing you want if you want to be healthy and have low body fat levels. You can’t beat natural foods found in nature.
3. Avoid sugar
Avoid sugar especially artificial sweeteners found in processed foods and drinks. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones.
4. Cut out all wheat
Wheat and foods containing gluten can be very hard to digest and intolerance to this can cause gut inflammation as well as other allergy troubles. Try eliminating gluten for 30 days to see what difference it makes to the way you look and feel.
5. Don’t drink alcohol
Drinking alcohol has some of the same traits has eating sugar, it is rapidly absorbed and effects blood sugar levels. Alcohol is empty calories that have no nutritional benefit whatsoever to your body. If you drink alcohol near meal times it can serve as a blocking agent to certain vitamins and minerals.
1. Drink plenty of mineral water
Water is the best drink you can have without a doubt. Water helps to cleanse the body and supports good health.
2. Only eat non-processed foods
The next time you pick up a packet of food, look at the ingredients and see if you can pronounce the ingredients, chances are you can’t. This is common with processed foods today, they contain artificial ingredients and additives that can make you toxic and give your digestive system a hard time. The last thing you want if you want to be healthy and have low body fat levels. You can’t beat natural foods found in nature.
3. Avoid sugar
Avoid sugar especially artificial sweeteners found in processed foods and drinks. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones.
4. Cut out all wheat
Wheat and foods containing gluten can be very hard to digest and intolerance to this can cause gut inflammation as well as other allergy troubles. Try eliminating gluten for 30 days to see what difference it makes to the way you look and feel.
5. Don’t drink alcohol
Drinking alcohol has some of the same traits has eating sugar, it is rapidly absorbed and effects blood sugar levels. Alcohol is empty calories that have no nutritional benefit whatsoever to your body. If you drink alcohol near meal times it can serve as a blocking agent to certain vitamins and minerals.
Thursday, February 17, 2011
What Are Your Reasons For Wanting To Lose Weight & Body Fat?
Is it for your health & happiness, family/partner or for your career?
The reasons behind your goal are probably more powerful than any tactic any coach can tell you. Why you may ask? I have found that people’s reasons for wanting to achieve fat loss goals normally involve feelings, other people, relationships or other meaningful importance to life.
This is dynamite for getting motivated, if those reasons won’t budge you to make a start nothing will. The message here is to find your reason and use it to your advantage!
The reasons behind your goal are probably more powerful than any tactic any coach can tell you. Why you may ask? I have found that people’s reasons for wanting to achieve fat loss goals normally involve feelings, other people, relationships or other meaningful importance to life.
This is dynamite for getting motivated, if those reasons won’t budge you to make a start nothing will. The message here is to find your reason and use it to your advantage!
Sunday, February 13, 2011
Basic Principles For Eating & Dieting
The right way to lose weight!
Eating a well-balanced healthy diet can become a bit of a chore especially when you have to fit all the recommended nutrients and the five a day into a normal busy day. It can be difficult to say the least even for the most dedicated individual. Most of us are aware that cutting calories to a ridiculously low level and skipping meals isn’t the right way to lose weight.
Eating the right type of calories frequently is essential to weight loss programmes. The more calories you cut the more stress it is for your body. Did you know your body would eat itself if you didn’t feed it? All your hormones would become out of flux, fat-storing hormones would increase and the body would tell your thyroid to slow down, as a natural protective mechanism for the body to keep what little fuel it has to live on and survive.
The key here is to plan your diet in advance to prevent you from either skipping meals or reaching for something you know you shouldn’t be eating.
A well balanced diet should be as natural as possible and void of processed foods. The more you practise preparing meals the easier it will become. Try Google for simple meal ideas for healthy eating and inspiration. Remember there are no rules only principles you need to worry about.
Basic principles for eating:
Eat food that hasn’t been processed
Eat regularly (don’t let yourself get hungry)
Plan your meals in advance
Get variety in your diet
Rotate your foods as often as possible
The right way to lose weight!
Eating a well-balanced healthy diet can become a bit of a chore especially when you have to fit all the recommended nutrients and the five a day into a normal busy day. It can be difficult to say the least even for the most dedicated individual. Most of us are aware that cutting calories to a ridiculously low level and skipping meals isn’t the right way to lose weight.
Eating the right type of calories frequently is essential to weight loss programmes. The more calories you cut the more stress it is for your body. Did you know your body would eat itself if you didn’t feed it? All your hormones would become out of flux, fat-storing hormones would increase and the body would tell your thyroid to slow down, as a natural protective mechanism for the body to keep what little fuel it has to live on and survive.
The key here is to plan your diet in advance to prevent you from either skipping meals or reaching for something you know you shouldn’t be eating.
A well balanced diet should be as natural as possible and void of processed foods. The more you practise preparing meals the easier it will become. Try Google for simple meal ideas for healthy eating and inspiration. Remember there are no rules only principles you need to worry about.
Basic principles for eating:
Eat food that hasn’t been processed
Eat regularly (don’t let yourself get hungry)
Plan your meals in advance
Get variety in your diet
Rotate your foods as often as possible
The right way to lose weight!
Wednesday, February 9, 2011
Workout Using Light Dumbbells At Home
Feel the burn with all your home workouts!
There is a way of achieving muscle fatigue if all you have are a pair of light dumbbells kicking around in your spare room. As long as you stick to some guidelines you will be able to feel the burn with all your workouts.
Here are the rules:
#1 Choose isolation exercises
#2 Perform high repetitions
#3 Use a short rest between each set
If you have a pair of adjustable dumbbells, ones where you are able to make one heavy dumbbell from the two opt for single limb exercises to achieve more intensity when possible.
Example exercises using dumbbells:
Legs
Squats, progress to split squat or lunges. Advanced option is to squat, curl and overhead press or squat holding the dumbbells overhead.
Chest
Dumbbell Chest fly - with back on the floor.
Press ups – no weights required.
Back
Bent over rowing holding the body in static bent over position and bringing the dumbbells to the side of the chest.
Upright rowing – row the dumbbells as high as the collarbone.
Shoulders
Side raises followed by overhead pressing.
Bent over side raise.
Biceps
Curls and hammer curls.
Triceps
Triceps extension - with back on the floor.
Close grip press ups. No weights required.
Abs
Seated reverse wood chops.
Abdominal crunches holding the dumbbells with straight arms directly above the chest.
Repetition range:
Don’t be afraid to try anything up to 50 repetitions per exercise. Just because you are lifting light dumbbells doesn’t mean you can rush the set. Never sacrifice proper training technique no matter what the circumstances are. A strict training technique makes the targeted muscle group work harder and brings quicker results.
Recommended sets and rest:
If you choose to work on one exercise at a time and you are doing over 15 repetitions because of the light dumbbells it is recommended to rest no more than 60 seconds before you repeat the set. Depending on how difficult the next sets are will determine if you can afford to shave seconds from your rest time in between sets.
For best results at least 2-3 sets per exercises is required to create a training response.
An example legs, chest and abs workout using light dumbbells:
50 bodyweight squats
No rest and immediately followed by
25 dumbbell squats
Up to 60 seconds rest and repeat until 2-4 rounds are completed.
25-50 Chest flies
No rest and immediately followed by
Press-ups to failure
Up to 60 seconds rest and repeat until 2-4 rounds are completed.
Seated reverse wood chops – up to 30 each side
No rest and immediately followed by
Up to 30 abdominal crunches holding the dumbbells with straight arms directly above the chest
Up to 60 seconds rest and repeat until 2-4 rounds are completed.
Feel the burn with all your home workouts!
There is a way of achieving muscle fatigue if all you have are a pair of light dumbbells kicking around in your spare room. As long as you stick to some guidelines you will be able to feel the burn with all your workouts.
Here are the rules:
#1 Choose isolation exercises
#2 Perform high repetitions
#3 Use a short rest between each set
If you have a pair of adjustable dumbbells, ones where you are able to make one heavy dumbbell from the two opt for single limb exercises to achieve more intensity when possible.
Example exercises using dumbbells:
Legs
Squats, progress to split squat or lunges. Advanced option is to squat, curl and overhead press or squat holding the dumbbells overhead.
Chest
Dumbbell Chest fly - with back on the floor.
Press ups – no weights required.
Back
Bent over rowing holding the body in static bent over position and bringing the dumbbells to the side of the chest.
Upright rowing – row the dumbbells as high as the collarbone.
Shoulders
Side raises followed by overhead pressing.
Bent over side raise.
Biceps
Curls and hammer curls.
Triceps
Triceps extension - with back on the floor.
Close grip press ups. No weights required.
Abs
Seated reverse wood chops.
Abdominal crunches holding the dumbbells with straight arms directly above the chest.
Repetition range:
Don’t be afraid to try anything up to 50 repetitions per exercise. Just because you are lifting light dumbbells doesn’t mean you can rush the set. Never sacrifice proper training technique no matter what the circumstances are. A strict training technique makes the targeted muscle group work harder and brings quicker results.
Recommended sets and rest:
If you choose to work on one exercise at a time and you are doing over 15 repetitions because of the light dumbbells it is recommended to rest no more than 60 seconds before you repeat the set. Depending on how difficult the next sets are will determine if you can afford to shave seconds from your rest time in between sets.
For best results at least 2-3 sets per exercises is required to create a training response.
An example legs, chest and abs workout using light dumbbells:
50 bodyweight squats
No rest and immediately followed by
25 dumbbell squats
Up to 60 seconds rest and repeat until 2-4 rounds are completed.
25-50 Chest flies
No rest and immediately followed by
Press-ups to failure
Up to 60 seconds rest and repeat until 2-4 rounds are completed.
Seated reverse wood chops – up to 30 each side
No rest and immediately followed by
Up to 30 abdominal crunches holding the dumbbells with straight arms directly above the chest
Up to 60 seconds rest and repeat until 2-4 rounds are completed.
Feel the burn with all your home workouts!
Saturday, February 5, 2011
How To Write A Simple Fat Loss Plan
Is your goal to lose weight and fat?
Are you sick and tired of wasting your time on diets that never work? I am going to teach you how to write a simple fat loss plan and show you an example of how it should look.
I know time is precious for many of you so I will keep this short and as brief as possible.
In order to progress it is very important to set goals. Without goals you are on a road to nowhere. You should have an end goal in mind and little goals leading up to it. The way forward is to achieve each little goal until you accomplish them all and end up where you want to be. This system is ridiculously easy and straightforward but how many people set goals properly and put effort into achieving them?
Don’t make the mistake of being over ambitious with each goal you set because that will only knock you back if you fail to reach them.
The next step then is to set a time frame for each goal. The reason for doing this is to turn on a little pressure and is also a great way to make you try harder. Only you know what results you want so it is critical you write down your own goals and plan a time frame that you think you are capable of achieving.
In my example I will show you how to stop eating the foods that contribute to more fat on the body. Lets look at Mr X; Mr X wants to lose weight and fat but the biggest obstacle that stands in his way is that he likes to eat a lot when he gets in from work and enjoys a Beer or three after dinner. This is what his last meal of the day looks like:
Pringles and different flavoured dips
Pizza or flavoured pasta or chicken pie with baked beans or jacket potato with baked beans
Ice cream
Beer
To stop eating all those foods straight away and change to healthier alternatives would be too much of a struggle for most people. People fail with diets because they try too hard too soon. Trying to do everything at once nearly always results in packing it in altogether and resorting back to old habits.
The following method is the best way for Mr X to turn his eating habits around for his last meal of the day.
He’s got a beach holiday booked in 12 weeks time; this not only is a massive incentive for him but can also be used as a deadline for his goals. Already we have a fat loss plan unfolding in front of us.
1. The end goal is to lose weight and fat
2. The time frame is 12 weeks
3. The first goal is to change his last meal of the day to a healthier alternative, hoping it will give him the ambition to change his other meals in the same way.
This is how to breakdown the goal:
The best place to start would be to trim down the meal i.e. stop having the Pringles, ice cream and the Beers.
The second step then would be to replace the main meal for something healthier. But without getting too carried away too soon lets look at the little goals.
Week 1 – either have the Pringles or the ice cream but not both! Don’t have more than one Beer. Make sure to drink enough pure water everyday.
Week 2 – have the Pringles or the ice cream every other night but not every night and don’t have both! Have a Beer every other night but not every night!
Week 3 – have the Pringles or the ice cream just 2 nights per week preferably at the weekend. Have a Beer just 2 nights a week also preferably at the weekend. Begin to look at healthier options for the main meal and introduce at least one vegetable everyday to your diet.
Week 4 - have the Pringles or the ice cream just 1 night per week and don’t have both! Have a Beer just one night per week. Introduce another vegetable to your diet so you are eating 2 different types of vegetables a day with your main meal. Eat non-processed foods with your main meal i.e. fish or meat.
Week 5 – Stick to the above guidelines if you are finding it tough going. If you aren’t then introduce the above methods to other meals. The guidelines are to change processed foods to non-processed foods, increase protein intake from natural sources and eat mainly vegetables in place of grains.
It may be necessary to make little goals for the other meals too. In which case by the time the 12-week deadline comes around the diet will be cleaned up dramatically and all the effort will be evident when on the beach.
Is your goal to lose weight and fat?
Are you sick and tired of wasting your time on diets that never work? I am going to teach you how to write a simple fat loss plan and show you an example of how it should look.
I know time is precious for many of you so I will keep this short and as brief as possible.
In order to progress it is very important to set goals. Without goals you are on a road to nowhere. You should have an end goal in mind and little goals leading up to it. The way forward is to achieve each little goal until you accomplish them all and end up where you want to be. This system is ridiculously easy and straightforward but how many people set goals properly and put effort into achieving them?
Don’t make the mistake of being over ambitious with each goal you set because that will only knock you back if you fail to reach them.
The next step then is to set a time frame for each goal. The reason for doing this is to turn on a little pressure and is also a great way to make you try harder. Only you know what results you want so it is critical you write down your own goals and plan a time frame that you think you are capable of achieving.
In my example I will show you how to stop eating the foods that contribute to more fat on the body. Lets look at Mr X; Mr X wants to lose weight and fat but the biggest obstacle that stands in his way is that he likes to eat a lot when he gets in from work and enjoys a Beer or three after dinner. This is what his last meal of the day looks like:
Pringles and different flavoured dips
Pizza or flavoured pasta or chicken pie with baked beans or jacket potato with baked beans
Ice cream
Beer
To stop eating all those foods straight away and change to healthier alternatives would be too much of a struggle for most people. People fail with diets because they try too hard too soon. Trying to do everything at once nearly always results in packing it in altogether and resorting back to old habits.
The following method is the best way for Mr X to turn his eating habits around for his last meal of the day.
He’s got a beach holiday booked in 12 weeks time; this not only is a massive incentive for him but can also be used as a deadline for his goals. Already we have a fat loss plan unfolding in front of us.
1. The end goal is to lose weight and fat
2. The time frame is 12 weeks
3. The first goal is to change his last meal of the day to a healthier alternative, hoping it will give him the ambition to change his other meals in the same way.
This is how to breakdown the goal:
The best place to start would be to trim down the meal i.e. stop having the Pringles, ice cream and the Beers.
The second step then would be to replace the main meal for something healthier. But without getting too carried away too soon lets look at the little goals.
Week 1 – either have the Pringles or the ice cream but not both! Don’t have more than one Beer. Make sure to drink enough pure water everyday.
Week 2 – have the Pringles or the ice cream every other night but not every night and don’t have both! Have a Beer every other night but not every night!
Week 3 – have the Pringles or the ice cream just 2 nights per week preferably at the weekend. Have a Beer just 2 nights a week also preferably at the weekend. Begin to look at healthier options for the main meal and introduce at least one vegetable everyday to your diet.
Week 4 - have the Pringles or the ice cream just 1 night per week and don’t have both! Have a Beer just one night per week. Introduce another vegetable to your diet so you are eating 2 different types of vegetables a day with your main meal. Eat non-processed foods with your main meal i.e. fish or meat.
Week 5 – Stick to the above guidelines if you are finding it tough going. If you aren’t then introduce the above methods to other meals. The guidelines are to change processed foods to non-processed foods, increase protein intake from natural sources and eat mainly vegetables in place of grains.
It may be necessary to make little goals for the other meals too. In which case by the time the 12-week deadline comes around the diet will be cleaned up dramatically and all the effort will be evident when on the beach.
Is your goal to lose weight and fat?
Tuesday, February 1, 2011
Do You Want Perfect Abs?
Doing abdominal exercises isn’t the quickest way to get a six-pack!
If you are on a mission to get perfect abs you will need to start following some key strategies. Millions are spent annually in marketing the latest gadgets for training abs and on food supplements for fat loss. The objective is to tempt the vulnerable into thinking there is a quick fix to achieving six pack abs.
The quick fix solutions for perfect abs are to stop relying on gimmicks and begin to look at your own lifestyle habits.
Believe it or not doing abdominal exercises isn’t the quickest way to get a six-pack. As you read on you will discover it isn’t as straightforward as tiring yourself out doing tons of crunches. It is also worth noting that anyone can transform a flabby tummy into a set of toned abs as long as they follow certain principles.
The first step is to get a reality check on your lifestyle. If you wake tired and drink coffee all day then the first thing you need to do is go to bed earlier. A good nights sleep is one of the most beneficial things you can do for your health, it is often overlooked for achieving optimal physical condition and may be the missing link in getting the abs you desire. It is a necessity rather than an option to have a good night sleep; we release certain hormones for physical repair between 10pm and 2am and specific hormones for psychological repair between 2am and 6am. If you fail to refill your energy account every night with undisturbed sleep you greatly enhance the aging process and reduce your chances of being able to lose body fat.
Drinking adequate amounts of water ranks in number one position for nutritional importance for fat loss and perfect abs. Drink mineral water everyday. Drinking water in-between meals and at room temperature is the best way.
The next step then is to stop eating processed foods. The next time you pick up food in a packet look at the ingredients and see if you can pronounce the ingredients, if you can’t don’t let it inside your body. Processed foods contain artificial ingredients and additives that can make you toxic and give your digestive system a hard time. The last thing you need if you want low body fat levels.
Other foods to eliminate for perfect abs is sugar, wheat, alcohol and all caffeine. Once your diet if free from these kinds of foods then you can worry about exercise selection for your abs. The best exercises to get perfect abs are the ones that enable you to progress with levels of difficulty with either your bodyweight as resistance or resistance from some kind of exercise equipment.
For best results it is best to concentrate on only a few abdominal exercises in any one workout. Don’t make the mistake of spreading yourself out too thinly by doing too many exercises and only putting in half the effort.
If you are on a mission to get perfect abs you will need to start following some key strategies. Millions are spent annually in marketing the latest gadgets for training abs and on food supplements for fat loss. The objective is to tempt the vulnerable into thinking there is a quick fix to achieving six pack abs.
The quick fix solutions for perfect abs are to stop relying on gimmicks and begin to look at your own lifestyle habits.
Believe it or not doing abdominal exercises isn’t the quickest way to get a six-pack. As you read on you will discover it isn’t as straightforward as tiring yourself out doing tons of crunches. It is also worth noting that anyone can transform a flabby tummy into a set of toned abs as long as they follow certain principles.
The first step is to get a reality check on your lifestyle. If you wake tired and drink coffee all day then the first thing you need to do is go to bed earlier. A good nights sleep is one of the most beneficial things you can do for your health, it is often overlooked for achieving optimal physical condition and may be the missing link in getting the abs you desire. It is a necessity rather than an option to have a good night sleep; we release certain hormones for physical repair between 10pm and 2am and specific hormones for psychological repair between 2am and 6am. If you fail to refill your energy account every night with undisturbed sleep you greatly enhance the aging process and reduce your chances of being able to lose body fat.
Drinking adequate amounts of water ranks in number one position for nutritional importance for fat loss and perfect abs. Drink mineral water everyday. Drinking water in-between meals and at room temperature is the best way.
The next step then is to stop eating processed foods. The next time you pick up food in a packet look at the ingredients and see if you can pronounce the ingredients, if you can’t don’t let it inside your body. Processed foods contain artificial ingredients and additives that can make you toxic and give your digestive system a hard time. The last thing you need if you want low body fat levels.
Other foods to eliminate for perfect abs is sugar, wheat, alcohol and all caffeine. Once your diet if free from these kinds of foods then you can worry about exercise selection for your abs. The best exercises to get perfect abs are the ones that enable you to progress with levels of difficulty with either your bodyweight as resistance or resistance from some kind of exercise equipment.
For best results it is best to concentrate on only a few abdominal exercises in any one workout. Don’t make the mistake of spreading yourself out too thinly by doing too many exercises and only putting in half the effort.
Friday, January 28, 2011
A Swiss Ball Exercise to Help Tone Your Body
Swiss Ball Push Jack Knife
Begin with your feet on top of the Swiss Ball and hands on the floor in a push up position, holding a neutral spine and with the head in line with the spine begin to extend the arms pushing the body away from the floor keeping the tummy drawn in at all times.
When the arms are fully extended smoothly flex the hips until the thighs are vertical making sure not to round the back then immediately return the legs to the straight position as smoothly as possible.
Bend the elbows and drop into the push up starting position and continue the set. There shouldn’t be any breaks in the tempo and each rep should be moderate in speed. Beginners can place more shins on the ball or just do the leg movement part of the exercise. If it is still too difficult you could place a small Swiss Ball under your chest for support or if you don’t have a small Swiss Ball you could use a slightly deflated ball there instead.
Swiss Ball Push Jack Knife
Begin with your feet on top of the Swiss Ball and hands on the floor in a push up position, holding a neutral spine and with the head in line with the spine begin to extend the arms pushing the body away from the floor keeping the tummy drawn in at all times.
When the arms are fully extended smoothly flex the hips until the thighs are vertical making sure not to round the back then immediately return the legs to the straight position as smoothly as possible.
Bend the elbows and drop into the push up starting position and continue the set. There shouldn’t be any breaks in the tempo and each rep should be moderate in speed. Beginners can place more shins on the ball or just do the leg movement part of the exercise. If it is still too difficult you could place a small Swiss Ball under your chest for support or if you don’t have a small Swiss Ball you could use a slightly deflated ball there instead.
Swiss Ball Push Jack Knife
Monday, January 24, 2011
Diet & Exercise Review
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Diet & Exercise Review
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Bypassing the basics in nutrition and lifestyle and rushing straight into an unorganised training schedule is fruitless and has little value to achieving the desired goal. You can’t out train a bad diet. You will be lucky to get the slightest improvements exercising on a whim. Supplementing it with poor nutritional habits will only keep you where you already are.
Results are about making the right food choices and eating a good quality version of that food. It is important to get a wide range of variety in your diet one that’s full of different vegetables, fruits, meats, fish and a little bit of dairy. Cutting out all processed foods and sticking to foods in their natural state in the food group ratio that works with your body will help keep blood sugar levels even and will result in successful weight management and recurring fat loss.
Exercise selection needs to be relevant to your goals and care needs to be taken not to exceed your physical load. If you do too much exercise your body won’t be able to recover properly and it will be permanently in a stressed fight or flight state. This will lead to you having a high percentage of fat storing stress hormones.
Recurring fat loss or not?
Thursday, January 20, 2011
Foods To Avoid If You Want A Six Pack
You have to become a food detective to achieve six pack abs!
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective by knowing how to read food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better.
People typically start their day with store bought fruit juices that are high in sugar, they have very little health benefits linked to them because they have been pasteurised. Even if you drink freshly squeezed fruit it is still a high sugar drink, if you want to lose weight you could be making it very difficult for yourself because of the blood sugar response and the release of fat storing hormones associated with consuming sugar. All types of carbohydrate foods once eaten are sugar in the body. Carbohydrate rich foods are mainly non-animal foods.
Excess sugar consumption will eventually affect every organ in the body; it creates an acidic environment within the body and minerals from teeth and bones are used to rectify the imbalance. Long-term abuse leads to decay and weakening of teeth and bones because of all the calcium being taken out of them to protect the blood from the acid state.
If you want a six-pack and reduce fat avoid sugar especially artificial sweeteners found in processed foods and drinks. Always check the labels. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones. To help wean off sugar try natural alternatives like stevia, a natural herb you can find in health food shops.
One type of food that people could greatly benefit from not eating is breakfast cereal, the run of the mill breakfast cereals are not health foods. When you take a closer look and see what they consist of a full picture emerges. Most cereals are processed junk food covered in nothing but sugar. If you want six pack abs avoid processed carbohydrates. Eating non-animal foods you find in nature and not those that have been processed will help you reduce fat fast. But don’t forget to include protein foods with every meal.
You have to become a food detective to achieve six pack abs!
Anything containing sugar needs to be avoided, it is highly addictive and highly detrimental to health and fat loss goals. It is important to teach yourself to become a sugar detective by knowing how to read food labels.
Some foods will have half a dozen different types of sugar in the ingredients to help disguise the content; look out for words listed on the label ending in “ose” this means it is sugar, examples are sucrose, maltose, dextrose, fructose, glucose and so on.
Beware of so-called healthy drinks that are hyped up to make them look natural and good for you; they are still sugar, natural sugar on a label means it is still sugar and doesn’t make it any better.
People typically start their day with store bought fruit juices that are high in sugar, they have very little health benefits linked to them because they have been pasteurised. Even if you drink freshly squeezed fruit it is still a high sugar drink, if you want to lose weight you could be making it very difficult for yourself because of the blood sugar response and the release of fat storing hormones associated with consuming sugar. All types of carbohydrate foods once eaten are sugar in the body. Carbohydrate rich foods are mainly non-animal foods.
Excess sugar consumption will eventually affect every organ in the body; it creates an acidic environment within the body and minerals from teeth and bones are used to rectify the imbalance. Long-term abuse leads to decay and weakening of teeth and bones because of all the calcium being taken out of them to protect the blood from the acid state.
If you want a six-pack and reduce fat avoid sugar especially artificial sweeteners found in processed foods and drinks. Always check the labels. Eating sugar creates a never-ending roller coaster ride for hormones such as insulin and cortisol, both fat storing hormones. To help wean off sugar try natural alternatives like stevia, a natural herb you can find in health food shops.
One type of food that people could greatly benefit from not eating is breakfast cereal, the run of the mill breakfast cereals are not health foods. When you take a closer look and see what they consist of a full picture emerges. Most cereals are processed junk food covered in nothing but sugar. If you want six pack abs avoid processed carbohydrates. Eating non-animal foods you find in nature and not those that have been processed will help you reduce fat fast. But don’t forget to include protein foods with every meal.
You have to become a food detective to achieve six pack abs!
Sunday, January 16, 2011
The Advantages of Resistance Training for Fat Loss
Review - weight training & cardio compared in less than 60 seconds!
When done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Review - weight training & cardio compared in less than 60 seconds!
When done a certain way resistance training will create a cardiovascular response, killing two birds with one stone and saving heaps of time. One of the numerous benefits includes the functional benefit, which has a carry over effect to daily living and most sports. More importantly it will shape the body making it more aesthetically pleasing at the same time as building lean muscle tissue and strength.
Traditional cardio exercises don’t have enough resistance to create an increase in lean muscle. Anything that increases lean muscle tissue is good news for both men and women; more muscle means a faster metabolism and a lower body fat percentage. You can get very strong and lean without looking like a bodybuilder. One more thing worth mentioning is that resistance training will elevate the metabolism for longer after a workout compared to traditional cardio exercise.
Review - weight training & cardio compared in less than 60 seconds!
Wednesday, January 12, 2011
Are You Eating Enough Variety in Your Diet?
A simple diet assessment to try!
You can have a six-pack without living on chicken and rice and low fat foods. It is wise to cycle different types of foods in your diet so you don’t repeat the same meals day in and day out.
Write a list of all the different types of foods you have eaten this week.
Compare the variety; are there more than 12 foods on the list? Are there more than 20? When you get in the thirties and forties you are on the right track and probably eating a good broad range of foods.
Now write another list for processed foods and natural foods.
The quickest way to fat loss is eating natural and eliminating processed food. It’s not always about calories but about the quality of those calories and how much of those calories your body can digest. Protein and good fats are your best friends when it comes to getting a six-pack and staying lean. Stay away from processed foods high in sugar, regardless what it says on the label.
A simple diet assessment to try!
You can have a six-pack without living on chicken and rice and low fat foods. It is wise to cycle different types of foods in your diet so you don’t repeat the same meals day in and day out.
Write a list of all the different types of foods you have eaten this week.
Compare the variety; are there more than 12 foods on the list? Are there more than 20? When you get in the thirties and forties you are on the right track and probably eating a good broad range of foods.
Now write another list for processed foods and natural foods.
The quickest way to fat loss is eating natural and eliminating processed food. It’s not always about calories but about the quality of those calories and how much of those calories your body can digest. Protein and good fats are your best friends when it comes to getting a six-pack and staying lean. Stay away from processed foods high in sugar, regardless what it says on the label.
A simple diet assessment to try!
Saturday, January 8, 2011
Four Reasons Why People Get Fat
1. We don’t need to do any form of exercise in order to make it through a typical day.
2. We have unlimited supplies of calories at our disposal without needing to exert our bodies for them.
3. The food choices we have are not all from nature.
4. The most convenient foods we eat today are processed. These contain added artificial concoctions, which are almost impossible to pronounce never mind digest and assimilate.
Doing a little daily exercise and eating natural food is the quickest way to a six-pack!
2. We have unlimited supplies of calories at our disposal without needing to exert our bodies for them.
3. The food choices we have are not all from nature.
4. The most convenient foods we eat today are processed. These contain added artificial concoctions, which are almost impossible to pronounce never mind digest and assimilate.
Doing a little daily exercise and eating natural food is the quickest way to a six-pack!
Tuesday, January 4, 2011
How To Spot A Diet Con
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
How To Spot A Diet Con
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
Acai berry is the latest in a long line of super foods that is supposed to miraculously answer your weight and body fat issues with a swallow of a pill. On the surface it is easy to believe the hype. Celebrities endorse acai berry by the dozen and it is a natural food so there should be little if any concern. Or should there be? Read on and discover why acai berry has fallen prey to a global marketing con.
Whenever the diet industry gets excited about one type of food you should be very cautious and open-minded. There are literally dozens of natural super foods that are teeming with nutrients and vitality for the body but you only ever hear about the ones that can be processed into a moneymaking enterprise, especially if it can be made into a recurring revenue stream. Yes, believe it or not no matter what it says on the label or how good a celebrity says it is there is always a money motif behind the hype.
If you are concerned about your weight and your health it is important to get your nutrients from nature rather than a bottle of tablets or processed juice. You need a variety of nutrients from different food groups. Protein, carbohydrates and fats are needed daily, preferably all from natural foods apposed to processed foods. The quantities from these food groups required for weight and fat loss differ from individual to individual. Learning to listen to your response after eating different foods and their quantities is the only way to succeed in dieting. Fine tuning your diet is an individual action as we all respond differently to the same diet.
Remember that acai berry is a fruit and fruits are carbohydrates. Using acai berry instead of or in place of a balanced diet doesn’t cancel the need for other nutrients in the diet. As a matter of fact increasing carbohydrate intake for many people would cause weight gain because of the insulin response caused by the sugar that carbohydrate foods contain.
So be cautious and begin to understand that no amount of supplements in the world can correct a bad diet and change your health and appearance at the same time.
There is always a money motif behind a hype!
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