RIO Fitness Chicago® Tip:
It's MEMORIAL DAY WEEKEND! Here's how to enjoy yourself without 100% guilt. At BBQs, if you have to try everything, try it in SMALL portions by only using small plates. When out drinking, have alcohol on the rocks to avoid unnecessary cal from soda/juice, choose clear alcohol over dark to avoid toxins (less hangover), and space out drinks with water so you're not consuming too many cal at once.
Friday, May 27, 2011
Thursday, May 26, 2011
RIO Fitness Chicago® Tip:
Muscles don't burn cal just when we exercise, they burn cal all day long. The larger the muscle group the more it burns. This is why we should never neglect strength training our back & legs. Consuming a whey isolate protein after exercise will develop LEAN muscle tissue. 1lb of muscle burns 50cal/day, so 10lbs = burning an extra 500cal/day on top of what we burn during exercise = FASTER RESULTS!
Muscles don't burn cal just when we exercise, they burn cal all day long. The larger the muscle group the more it burns. This is why we should never neglect strength training our back & legs. Consuming a whey isolate protein after exercise will develop LEAN muscle tissue. 1lb of muscle burns 50cal/day, so 10lbs = burning an extra 500cal/day on top of what we burn during exercise = FASTER RESULTS!
Wednesday, May 25, 2011
RIO Fitness Chicago® Tip:
Three great ways to burn calories faster daily:
1) Eat breakfast. Our metabolism is slow during sleep. Skipping breakfast keeps it slow.
2) Strength train 3-4/wk. Strength training keeps metabolism high 24-36hrs.
3) Always have a whey isolate protein after exercise. This builds LEAN muscle, which helps us burn more cal all day. 1lb of muscle burns 50cal/day, so 10lbs = burning an extra 500cal/day.
Three great ways to burn calories faster daily:
1) Eat breakfast. Our metabolism is slow during sleep. Skipping breakfast keeps it slow.
2) Strength train 3-4/wk. Strength training keeps metabolism high 24-36hrs.
3) Always have a whey isolate protein after exercise. This builds LEAN muscle, which helps us burn more cal all day. 1lb of muscle burns 50cal/day, so 10lbs = burning an extra 500cal/day.
Tuesday, May 24, 2011
RIO Fitness Chicago® Tip:
Men & women have both hormones testosterone & estrogen in them. Men have more testosterone, which is what makes them a man and why men are able to burn fat/gain muscle quicker than women. Here are FOUR ways you may be decreasing your testosterone levels & not even know it = seeing little to zero results from exercise/healthy eating.
1) After just THIRTY minutes of exercise, testosterone levels begin to plummet. Keep exercise between 30-60 minutes MAX. Even if you're going to do weights & cardio together, 30 minutes of weights, then 25 minutes of cardio, 5 minutes of static stretching for 60 minutes total.
2) Limit your alcohol consumption. Alcohol lowers testosterone levels, increases levels of the body fat producing hormone cortisol, and obviously has calories which can lead to body fat gain from over-consuming them.
3) Start reading nutrition facts & labels on everything you consume to find out if SOY is in your food/drink. Soy raises estrogen levels in the body, and when one hormone is raised (estrogen), the other (testosterone) goes down. Soy is in a lot of items, because it is cheap and often used as a filler.
4) Do NOT heat or freeze food/drink in a plastic container. Doing so leaches synthetic chemicals (BPA and phthalates) which mimic estrogen. These plastic-based chemicals trick our bodies into storing fat and not building/retaining muscle. These chemicals can also be found in fatty foods like meats that are packaged in plastic wrap and canned foods like tuna.
Men & women have both hormones testosterone & estrogen in them. Men have more testosterone, which is what makes them a man and why men are able to burn fat/gain muscle quicker than women. Here are FOUR ways you may be decreasing your testosterone levels & not even know it = seeing little to zero results from exercise/healthy eating.
1) After just THIRTY minutes of exercise, testosterone levels begin to plummet. Keep exercise between 30-60 minutes MAX. Even if you're going to do weights & cardio together, 30 minutes of weights, then 25 minutes of cardio, 5 minutes of static stretching for 60 minutes total.
2) Limit your alcohol consumption. Alcohol lowers testosterone levels, increases levels of the body fat producing hormone cortisol, and obviously has calories which can lead to body fat gain from over-consuming them.
3) Start reading nutrition facts & labels on everything you consume to find out if SOY is in your food/drink. Soy raises estrogen levels in the body, and when one hormone is raised (estrogen), the other (testosterone) goes down. Soy is in a lot of items, because it is cheap and often used as a filler.
4) Do NOT heat or freeze food/drink in a plastic container. Doing so leaches synthetic chemicals (BPA and phthalates) which mimic estrogen. These plastic-based chemicals trick our bodies into storing fat and not building/retaining muscle. These chemicals can also be found in fatty foods like meats that are packaged in plastic wrap and canned foods like tuna.
Monday, May 23, 2011
RIO Fitness Chicago® Tip:
BASIC biology, we need PROTEIN to build lean muscle tissue! Within 40mins after exercise is most critical to get it. People who don't are the same ones wondering why they're not seeing results. Without protein after exercise, our muscles just recover/repair, no NEW tissue is built = no results. Creating new LEAN muscle = more cal we'll burn all day long = faster results! Protein is the #1 fat burner!
We just don't want any kind of protein though. We want a WHEY ISOLATE, because that's the highest quality of protein we can consume, and because whey protein digests & absorbs immediately.
PERFECT ISOPURE is an excellent choice, because it's only 110cal, 0 fat/carbs/sugars/lactose/artificial sweeteners, and high in protein with 26g. The ONLY ingredient is the protein. All you do is mix ONE scoop with 8-10oz of cold water, after you do weights or cardio.
A lot of people ask, "can I just eat food after exercise to get my protein?" Yes, but food takes HOURS to digest, break down, and be absorbed. Getting that protein within 40mins of finishing exercise is most important. And again, whey isolate gets in immediately.
BASIC biology, we need PROTEIN to build lean muscle tissue! Within 40mins after exercise is most critical to get it. People who don't are the same ones wondering why they're not seeing results. Without protein after exercise, our muscles just recover/repair, no NEW tissue is built = no results. Creating new LEAN muscle = more cal we'll burn all day long = faster results! Protein is the #1 fat burner!
We just don't want any kind of protein though. We want a WHEY ISOLATE, because that's the highest quality of protein we can consume, and because whey protein digests & absorbs immediately.
PERFECT ISOPURE is an excellent choice, because it's only 110cal, 0 fat/carbs/sugars/lactose/artificial sweeteners, and high in protein with 26g. The ONLY ingredient is the protein. All you do is mix ONE scoop with 8-10oz of cold water, after you do weights or cardio.
A lot of people ask, "can I just eat food after exercise to get my protein?" Yes, but food takes HOURS to digest, break down, and be absorbed. Getting that protein within 40mins of finishing exercise is most important. And again, whey isolate gets in immediately.
Friday, May 20, 2011
RIO Fitness Chicago® Tip:
THERE'S NO SUB FOR DAILY EXERCISE & HEALTHY EATING. No matter what quick fix "weight loss" pill Kim Kardashian is selling, or the latest fad "miracle diet," we must remember that nobody gets out of shape overnight & nobody gets in shape overnight. The journey to looking & feeling better starts with taking the first step TODAY. Finish this sentence: today, to get closer to my fitness goal I will ___________.
THERE'S NO SUB FOR DAILY EXERCISE & HEALTHY EATING. No matter what quick fix "weight loss" pill Kim Kardashian is selling, or the latest fad "miracle diet," we must remember that nobody gets out of shape overnight & nobody gets in shape overnight. The journey to looking & feeling better starts with taking the first step TODAY. Finish this sentence: today, to get closer to my fitness goal I will ___________.
Thursday, May 19, 2011
RIO Fitness Chicago® Tip:
Do you drink water during exercise? Sweating pulls water out of our cells. The more we sweat, the more we dehydrate. Dehydration = the faster we get tired & the less likely we'll finish the exercises with the intensity we need to get results faster. Active people should drink 80-120oz of water/day. Increased water intake also helps control overeating & helps reduce soreness from lactic acid buildup.
Do you drink water during exercise? Sweating pulls water out of our cells. The more we sweat, the more we dehydrate. Dehydration = the faster we get tired & the less likely we'll finish the exercises with the intensity we need to get results faster. Active people should drink 80-120oz of water/day. Increased water intake also helps control overeating & helps reduce soreness from lactic acid buildup.
Wednesday, May 18, 2011
RIO Fitness Chicago® Tip:
Will cutting carbs totally out help you "lose weight?" Only temporarily, because 1g of carb carries 4oz of water; so the weight you're losing is water weight NOT body fat. Once you start consuming carbs again, you'll gain the weight back. Instead, eat bread/pasta/rice/oat carbs ONLY after exercise. No exercise = you don't eat them. Earn them! Fruits/veggies are the only carbs ok to eat all day long.
Will cutting carbs totally out help you "lose weight?" Only temporarily, because 1g of carb carries 4oz of water; so the weight you're losing is water weight NOT body fat. Once you start consuming carbs again, you'll gain the weight back. Instead, eat bread/pasta/rice/oat carbs ONLY after exercise. No exercise = you don't eat them. Earn them! Fruits/veggies are the only carbs ok to eat all day long.
Tuesday, May 17, 2011
RIO Fitness Chicago® Tip:
Do you gain 10lbs, lose 5, gain 5, lose 10, gain 15, lose 10 like a yoyo? One reason it happens, is obsession with "losing weight" & the scale. Forget the scale, because it is possible for a scale loss, but not lose body fat % = you've lost water/lean muscle tissue. REAL results is losing body fat %, because that's also where increased health risks (heart disease, diabetes, etc) come from.
Have a qualified health & fitness professional measure your body fat % TODAY, and keep tracking it.
Men 18-35yrs old should be 12-14%, 35-50yrs old 14-16%, 50+yrs 16-18%
Women 18-35yrs old should be 18-20%, 35-50yrs old 20-22%, 50+yrs 22-24%.
Do you gain 10lbs, lose 5, gain 5, lose 10, gain 15, lose 10 like a yoyo? One reason it happens, is obsession with "losing weight" & the scale. Forget the scale, because it is possible for a scale loss, but not lose body fat % = you've lost water/lean muscle tissue. REAL results is losing body fat %, because that's also where increased health risks (heart disease, diabetes, etc) come from.
Have a qualified health & fitness professional measure your body fat % TODAY, and keep tracking it.
Men 18-35yrs old should be 12-14%, 35-50yrs old 14-16%, 50+yrs 16-18%
Women 18-35yrs old should be 18-20%, 35-50yrs old 20-22%, 50+yrs 22-24%.
Monday, May 16, 2011
RIO Fitness Chicago® Tip:
Worried about your cellulite since we're just days away from swimsuit, shorts, and Summer dress season? Don't stress, just start,
1) Avoiding/limiting saturated/trans fat completely. Cellulite is fat deposits under the skin, so the more "bad" fat you consume the more cellulite is going to collect under the skin.
2) Start consuming more "good" unsaturated fat (poly & mono) with items like unsalted/raw nuts, avocados, oily skin fish (salmon, mackerel, tuna, herring, etc.), unsalted/raw seeds, and cooking with olive or sunflower oils.
3) Start strength training three to four days per week. Strength training burns four times more calories than cardio, and keeps your metabolism high twenty-four to thirty-six hours. The most effective way to strength train to get lean & tone quickly is HIGH INTENSITY INTERVAL TRAINING.
HIIT Examples:
1) Do 60sec of walking lunges while doing dumbbell bicep curls, then with no rest in between do 60sec of side to side pushups. Then rest 60sec and repeat for three sets.
2) Do 60sec sit/stand on a chair/bench while doing dumbbell shoulder presses, then with no rest in between get in a pushup position and for 60sec do a jumping jack. Then rest 60sec and repeat for three sets.
Google/YouTube High Intensity Interval Training for more!
4) Four to five times per week start doing cardio properly to be burning majority calories from fat, not energy. Doing more than 30 minutes of cardio is going to be majority energy calories; more than an hour is going to burn muscle. To do cardio properly to burn majority fat calories do just 25 minutes of 60 second high then low intensity intervals of cardio.
Cardio example (treadmill):
Warmup 60sec @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0
That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0
Worried about your cellulite since we're just days away from swimsuit, shorts, and Summer dress season? Don't stress, just start,
1) Avoiding/limiting saturated/trans fat completely. Cellulite is fat deposits under the skin, so the more "bad" fat you consume the more cellulite is going to collect under the skin.
2) Start consuming more "good" unsaturated fat (poly & mono) with items like unsalted/raw nuts, avocados, oily skin fish (salmon, mackerel, tuna, herring, etc.), unsalted/raw seeds, and cooking with olive or sunflower oils.
3) Start strength training three to four days per week. Strength training burns four times more calories than cardio, and keeps your metabolism high twenty-four to thirty-six hours. The most effective way to strength train to get lean & tone quickly is HIGH INTENSITY INTERVAL TRAINING.
HIIT Examples:
1) Do 60sec of walking lunges while doing dumbbell bicep curls, then with no rest in between do 60sec of side to side pushups. Then rest 60sec and repeat for three sets.
2) Do 60sec sit/stand on a chair/bench while doing dumbbell shoulder presses, then with no rest in between get in a pushup position and for 60sec do a jumping jack. Then rest 60sec and repeat for three sets.
Google/YouTube High Intensity Interval Training for more!
4) Four to five times per week start doing cardio properly to be burning majority calories from fat, not energy. Doing more than 30 minutes of cardio is going to be majority energy calories; more than an hour is going to burn muscle. To do cardio properly to burn majority fat calories do just 25 minutes of 60 second high then low intensity intervals of cardio.
Cardio example (treadmill):
Warmup 60sec @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0
That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0
Friday, May 13, 2011
RIO Fitness Chicago® Tip:
WE CAN'T LOSE BODY FAT JUST FROM A SPECIFIC AREA, OTHER THAN LIPOSUCTION. Spare tire of belly fat? Just doing ab exercises is NOT going to reduce that fat. Flabby arms? Doing just bicep curls/tricep dips is NOT the answer. To lose trouble spots, we must strength train from head to toe. Wherever's the most jiggle, usually is last to go, because that's the body's main energy source (fat = stored energy).
Especially developing larger muscle groups like back & legs, in addition to the smaller ones, will help to see results faster; because the larger the group the more calories it will burn all day long.
WE CAN'T LOSE BODY FAT JUST FROM A SPECIFIC AREA, OTHER THAN LIPOSUCTION. Spare tire of belly fat? Just doing ab exercises is NOT going to reduce that fat. Flabby arms? Doing just bicep curls/tricep dips is NOT the answer. To lose trouble spots, we must strength train from head to toe. Wherever's the most jiggle, usually is last to go, because that's the body's main energy source (fat = stored energy).
Especially developing larger muscle groups like back & legs, in addition to the smaller ones, will help to see results faster; because the larger the group the more calories it will burn all day long.
Thursday, May 12, 2011
RIO Fitness Chicago® Tip:
30mins elliptical, then 30mins another machine, then 30-60mins of random strength exercises (crunches, outer thigh raises, etc). Is this similar to your "workout?" 1) ALWAYS strength train first, then cardio = burning more body fat cal. 2) The body can only do so much exercise daily. After 30mins of cardio, ONLY energy cal is burned NOT fat. Doing weights & cardio? Do 30min weights then 30min cardio.
30mins elliptical, then 30mins another machine, then 30-60mins of random strength exercises (crunches, outer thigh raises, etc). Is this similar to your "workout?" 1) ALWAYS strength train first, then cardio = burning more body fat cal. 2) The body can only do so much exercise daily. After 30mins of cardio, ONLY energy cal is burned NOT fat. Doing weights & cardio? Do 30min weights then 30min cardio.
Wednesday, May 11, 2011
RIO Fitness Chicago® Tip:
Changing it up every time you exercise, increasing the intensity, and challenging yourself beyond your own mental barriers, are how to see faster results from exercise. KRAV MAGA classes are perfect for that! It's high intensity & pushes you further than you thought you ever could go. Classes are available all over Chicago & Suburbs. RIO Fitness trainers also teach similar fighting/defense sessions.
Changing it up every time you exercise, increasing the intensity, and challenging yourself beyond your own mental barriers, are how to see faster results from exercise. KRAV MAGA classes are perfect for that! It's high intensity & pushes you further than you thought you ever could go. Classes are available all over Chicago & Suburbs. RIO Fitness trainers also teach similar fighting/defense sessions.
RIO Fitness Chicago® Tip:
Changing it up every time you exercise, increasing the intensity, and challenging yourself beyond your own mental barriers, are how to see faster results from exercise. KRAV MAGA classes are perfect for that! It's high intensity & pushes you further than you thought you ever could go. Classes are available all over Chicago & Suburbs. RIO Fitness trainers also teach similar fighting/defense sessions.
Changing it up every time you exercise, increasing the intensity, and challenging yourself beyond your own mental barriers, are how to see faster results from exercise. KRAV MAGA classes are perfect for that! It's high intensity & pushes you further than you thought you ever could go. Classes are available all over Chicago & Suburbs. RIO Fitness trainers also teach similar fighting/defense sessions.
Tuesday, May 10, 2011
RIO Fitness Chicago® Tip:
ONLY TWENTY days until Summer 2011! So let's maximize our time exericising by maximizing fat loss. A great way to maximize body fat loss now until Memorial Day, is to do just 25mins of 60sec high then low intensity intervals of cardio every single morning before we consume any calories. We're not consuming calories during sleep, so the primary fuel source the body will use is body fat (stored calories/energy).
Cardio example (treadmill):
Warmup 60sec @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0
That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0
ONLY TWENTY days until Summer 2011! So let's maximize our time exericising by maximizing fat loss. A great way to maximize body fat loss now until Memorial Day, is to do just 25mins of 60sec high then low intensity intervals of cardio every single morning before we consume any calories. We're not consuming calories during sleep, so the primary fuel source the body will use is body fat (stored calories/energy).
Cardio example (treadmill):
Warmup 60sec @ 3.0 speed
Minute 1 - Speed 5.0
Min 3 - Speed 5.0
Min 5 - Speed 5.0
Min 7 - Speed 5.0
Min 9 - Speed 5.0
Min 11 - Speed 7.0
Min 13 - Speed 7.0
Min 15 - Speed 7.0
Min 17 - Speed 7.0
Min 19 - Speed 7.0
Min 21 - Speed 9.0
Min 23 - Speed 9.0
Cooldown 60sec @ Speed 3.0
That's it just 25mins of cardio to burn body fat! All the even numbered mins (2,4,6, etc) you come down to Speed 3.0
Monday, May 9, 2011
RIO Fitness Chicago® Tip:
Sneaking in extra activity daily is one of the keys to losing body fat. Instead of looking for a spot in front, park further away from the entrance of your destination and walk. Take the stairs instead of elevators/escalators. When on the phone, instead of staying seated, get up and move around while you talk. ALWAYS be moving, cause at the end of each day those calories burned will add up!
Sneaking in extra activity daily is one of the keys to losing body fat. Instead of looking for a spot in front, park further away from the entrance of your destination and walk. Take the stairs instead of elevators/escalators. When on the phone, instead of staying seated, get up and move around while you talk. ALWAYS be moving, cause at the end of each day those calories burned will add up!
Friday, May 6, 2011
RIO Fitness Chicago® Tip:
If you injury yourself, remember RICE (Rest, Ice, Compression, Elevation). Rest the injured area by not using or bearing weight on it. To reduce swelling: Apply an ice pack to the area for 20mins at a time, 4-8 times/day. Compress it by wrapping it with an elastic bandage (for only an hour at a time), but not too tightly that blood flow is cut off. Elevation means raising the injured area 12inches above the level of the heart.
If you injury yourself, remember RICE (Rest, Ice, Compression, Elevation). Rest the injured area by not using or bearing weight on it. To reduce swelling: Apply an ice pack to the area for 20mins at a time, 4-8 times/day. Compress it by wrapping it with an elastic bandage (for only an hour at a time), but not too tightly that blood flow is cut off. Elevation means raising the injured area 12inches above the level of the heart.
Thursday, May 5, 2011
RIO Fitness Chicago® Tip:
Saving money is ALWAYS good, especially with supplements. For the average 3lb bucket of protein powder never pay more than $38, multi-vitamins no more than $12, and other things like amino acids $18. Going to GNC, Vitamin Shoppe, and gyms for supplements, you'll pay double/triple price. Online sites like BodyBuilding.com are inexpensive, secure, ship quickly, and you always get a free gift.
Saving money is ALWAYS good, especially with supplements. For the average 3lb bucket of protein powder never pay more than $38, multi-vitamins no more than $12, and other things like amino acids $18. Going to GNC, Vitamin Shoppe, and gyms for supplements, you'll pay double/triple price. Online sites like BodyBuilding.com are inexpensive, secure, ship quickly, and you always get a free gift.
Wednesday, May 4, 2011
RIO Fitness Chicago® Tip:
Life have you stressed out right now? Being stressed out can prevent seeing results from exercise & healthy eating; due to high stress levels increasing levels of the body fat producing hormone cortisol. To de-stress: Take 10-15mins alone each day to relax, clear your mind of everything, and just breathe. Also, before bed, take a hot shower & have some unsweetened/decaffeinated herbal tea.
Life have you stressed out right now? Being stressed out can prevent seeing results from exercise & healthy eating; due to high stress levels increasing levels of the body fat producing hormone cortisol. To de-stress: Take 10-15mins alone each day to relax, clear your mind of everything, and just breathe. Also, before bed, take a hot shower & have some unsweetened/decaffeinated herbal tea.
Tuesday, May 3, 2011
RIO Fitness Chicago® Tip:
Ever look/feel bloated? Limit sodium intake to 1200mg/day. Track what you eat/drink for one day, you'll be surprised how quickly you pass 1200. Over-consuming sodium not only leads to having high blood pressure, but sodium carries water in the body causing looking/feeling bloated. Eating high potassium foods (dried apricots, spinach, beans, prunes, carrots) also lowers sodium levels in the body.
Ever look/feel bloated? Limit sodium intake to 1200mg/day. Track what you eat/drink for one day, you'll be surprised how quickly you pass 1200. Over-consuming sodium not only leads to having high blood pressure, but sodium carries water in the body causing looking/feeling bloated. Eating high potassium foods (dried apricots, spinach, beans, prunes, carrots) also lowers sodium levels in the body.
Monday, May 2, 2011
RIO Fitness Chicago® Tip:
Yesterday made it ONLY thirty days until Summer 2011! Don't panic if you've slacked all Winter on exercise & healthy eating. It is still possible to lose four to ten body fat pounds by Memorial Day. Here's TEN simple tips we can start doing TODAY, to look & feel our best for Summer 2011!
1) It's a really hard challenge for some, but until Memorial Day don't have a drop of alcohol. Alcohol increases levels of the body fat producing hormone cortisol, alcohol lowers testosterone which is the hormone that helps us burn body fat, and obviously alcohol has calories which can contribute to gaining more body fat if we overconsume our daily limit.
2) Have a qualified health & fitness professional calculate your daily calorie limit. Losing or gaining body fat comes down to: daily calories consumed vs calories burned. We need to be burning more calories than we are consuming, but not to the point of starvation. Get your specific number calculated TODAY!
3) Eliminate all trans & saturated fat from your daily nutrition. All of that "bad" fat is contributing to your arteries clogging up, and to the collection of fat deposits underneath your skin = more cellulite.
4) Start consuming more healthy fats (poly & mono unsaturated) daily. This includes unsalted/raw nuts, avocados, oily skin fish (salmon, mackerel, tuna, herring, etc.), unsalted/raw seeds, and cooking with olive or sunflower oils. Also, look for foods high in flax. Add flax seeds to yogurt or soups to get that healthy fat you need to help decrease bad fat.
5) Start consuming more fiber. Fiber helps to slow down the digestion of the sugars we consume. We need to slow that down, because the faster sugars are digested & absorbed, the quicker they are stored as fat. Start paying attention to the nutrition facts on everything, because we want 8g+ of fiber in the foods we eat.
6) Monday thru Friday, as soon as you wake up, before you consume any calories, do just TWENTY-FIVE minutes of high then low intensity 60 second intervals of cardio.
7) Monday, Wednesday, and Fridays, also strength train. If you're going to weights and cardio together, first do the weights, then cardio. The most effective and quickest way to get lean/tone and lose body fat with cardio/weight training is HIGH INTENSITY INTERVAL TRAINING. Google/YouTube it for more.
8) Consume a WHEY ISOLATE PROTEIN always after you exercise (after both cardio & weights). This will help to build more lean muscle tissue, and the more you have the more calories you will burn all day long = faster results. A perfect one to have because it's very low in calories/fat, zero carbs/sugars, and high in protein is Nature's Best Perfect ISOPURE.
http://www.bodybuilding.com/store/nb/perfectisopure.html
9) Unless you eat them ONLY after exercise do NOT have any bread/pasta/rice/oat carbs. They are high glycemic carbs, which are sugars that digest quickly; and if not burned immediately are stored as fat. Fruits & veggies are the carbs that are okay to eat throughout the day because they digest slowly. No exercise = no high glycemic carbs. Earn them!
10) Get rest at night. Lack of sleep causes: the body fat producing hormone cortisol to increase, decreases growth hormones that help us recover from exercise & our day, increases the cravings/appetite hormone ghrelin, and decreases levels of leptin which suppresses appetite.
Yesterday made it ONLY thirty days until Summer 2011! Don't panic if you've slacked all Winter on exercise & healthy eating. It is still possible to lose four to ten body fat pounds by Memorial Day. Here's TEN simple tips we can start doing TODAY, to look & feel our best for Summer 2011!
1) It's a really hard challenge for some, but until Memorial Day don't have a drop of alcohol. Alcohol increases levels of the body fat producing hormone cortisol, alcohol lowers testosterone which is the hormone that helps us burn body fat, and obviously alcohol has calories which can contribute to gaining more body fat if we overconsume our daily limit.
2) Have a qualified health & fitness professional calculate your daily calorie limit. Losing or gaining body fat comes down to: daily calories consumed vs calories burned. We need to be burning more calories than we are consuming, but not to the point of starvation. Get your specific number calculated TODAY!
3) Eliminate all trans & saturated fat from your daily nutrition. All of that "bad" fat is contributing to your arteries clogging up, and to the collection of fat deposits underneath your skin = more cellulite.
4) Start consuming more healthy fats (poly & mono unsaturated) daily. This includes unsalted/raw nuts, avocados, oily skin fish (salmon, mackerel, tuna, herring, etc.), unsalted/raw seeds, and cooking with olive or sunflower oils. Also, look for foods high in flax. Add flax seeds to yogurt or soups to get that healthy fat you need to help decrease bad fat.
5) Start consuming more fiber. Fiber helps to slow down the digestion of the sugars we consume. We need to slow that down, because the faster sugars are digested & absorbed, the quicker they are stored as fat. Start paying attention to the nutrition facts on everything, because we want 8g+ of fiber in the foods we eat.
6) Monday thru Friday, as soon as you wake up, before you consume any calories, do just TWENTY-FIVE minutes of high then low intensity 60 second intervals of cardio.
7) Monday, Wednesday, and Fridays, also strength train. If you're going to weights and cardio together, first do the weights, then cardio. The most effective and quickest way to get lean/tone and lose body fat with cardio/weight training is HIGH INTENSITY INTERVAL TRAINING. Google/YouTube it for more.
8) Consume a WHEY ISOLATE PROTEIN always after you exercise (after both cardio & weights). This will help to build more lean muscle tissue, and the more you have the more calories you will burn all day long = faster results. A perfect one to have because it's very low in calories/fat, zero carbs/sugars, and high in protein is Nature's Best Perfect ISOPURE.
http://www.bodybuilding.com/store/nb/perfectisopure.html
9) Unless you eat them ONLY after exercise do NOT have any bread/pasta/rice/oat carbs. They are high glycemic carbs, which are sugars that digest quickly; and if not burned immediately are stored as fat. Fruits & veggies are the carbs that are okay to eat throughout the day because they digest slowly. No exercise = no high glycemic carbs. Earn them!
10) Get rest at night. Lack of sleep causes: the body fat producing hormone cortisol to increase, decreases growth hormones that help us recover from exercise & our day, increases the cravings/appetite hormone ghrelin, and decreases levels of leptin which suppresses appetite.
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