Sunday, May 27, 2012

Are you using exercise as an excuse to eat more?

Unfortunately, exercise does not burn as many calories as we might think. What you may not realize is that thirty minutes on the elliptical, for example, cancels out only one Reese’s Peanut Butter Cup.

Key to weight loss is to EAT SMALLER PORTIONS at least 6 times a day!  Make an effort to control your desire for junk food by eliminating it entirely.

If you’re training for a sporting event, you may need to eat more to fuel your workouts—otherwise, consider regular exercise a keep-it-in-check tool, not a free pass to eat whatever you want.

Fuel your body with healthy eating.  The right combination of proteins, complex carbohydrates, fruits and vegetables—as well as adequate hydration with water—can also add a kick to your energy levels.

While cardio exercise won’t completely burn away a weekend binge, it does benefit health by increasing energy and lowering your risk for heart disease.

Friday, May 25, 2012

2 Reasons YOU Should Strength Train To Lose Weight!

1.  The more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest. 
2.  Second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, that isn't likely to be healthy over the long haul. 

Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% total weightloss with moderate strength training. 

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

Strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout. 

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

Sunday, May 20, 2012

Why Starvation DIETS don't work?

3 things are key to good health and longevity:                                     
Exercise, Good Nutrition, and Commitment.
People who are troubled by stubborn weight gain will try almost anything to get rid of the extra pounds: weird diets, teeny-tiny meals, & excessive exercise!

70 % of Americans are over weight!  What you need to know is this
“There is no quick fix”  Starvation diets don't work!  
There are no easy, fast, ”silver bullet” solutions to losing belly fat, regardless of what the infomercials say.  If you’re looking for one way to lose belly fat, you might be disappointed.  Reducing body fat, whether attached to your belly, hips, thighs, or arms is not a one step approach!  The good news is that with a few lifestyle changes, the right mix of exercise, and some good ol’ fashioned consistency, YOU CAN beat the battle of your belly bulge!

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  • A nutrition plan that promotes eating the right nutrients in the right portions with the right calories so you always feel satisfied.
  • An exercise plan developed for every level—whether you’re at home, at the gym or on the road.
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Finally achieve the weight you are looking for, the good health you desire, Get Started today we have the solution for you to have your own success story.

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Monday, May 14, 2012

Fitness Tip of the WEEK!

Why do so many people start an exercise program, and quit after just a couple weeks:

The motivation to start a new exercise program is almost always to lose weight loss  However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why!

The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness.  This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to
"protect and defend" the effected or targeted tissue.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit! 

Don't be surprised or discouraged if you experience a temporary gain on the scale the first week or two of increasing your exercise intensity…..and don’t quit!