RIO Fitness Chicago® Tip:
Another weekend is here! But, this is when a lot of people stop exercising & watching what they eat/drink until Monday. One easy thing we can control this weekend is portions. All you need to do is look at your hand. Make a fist, that should be the size of the protein on your plate. Open your hand and look at your palm, that should be the size of the carb on your plate. Look at your thumb, from knuckle to the tip of your nail should be how much fat is on your plate. Making smarter choices & portion control are the keys to healthy eating.
Friday, September 30, 2011
Thursday, September 29, 2011
RIO Fitness Chicago® Tip:
***ATTENTION ANY WOMAN WHO BOUGHT THESE REEBOK "EASY TONE" SHOES, READ THIS ARTICLE TO GET YOUR REFUND!*** The unfortunate truth is the majority of the health & fitness industry is nothing but scams meant to prey on our desires to look & feel better. These shoes were a prime example; but everything from magazine covers to exercise DVDs to certain supplements that promise "lose 20lbs in 7days" or a "six pack in 3wks," it's all untrue. People get desperate to see fast results, and these scammers know this, so they'll say anything to get us to buy their product. PLEASE ALWAYS remember these two things: 1) THERE IS NO SUBSTITUTE for daily exercise & healthy eating. 2) NOBODY gets out of shape overnight, so nobody gets in shape overnight. Be determined, disciplined, and patient, and you will see results!
Click here to read an article on the Reebok refund:
http://shine.yahoo.com/channel/health/reebok-paying-to-settle-charges-over-shoe-claims-2571097/
Click here to get your refund:
http://www.ftc.gov/bcp/cases/reebok/index.shtm
***ATTENTION ANY WOMAN WHO BOUGHT THESE REEBOK "EASY TONE" SHOES, READ THIS ARTICLE TO GET YOUR REFUND!*** The unfortunate truth is the majority of the health & fitness industry is nothing but scams meant to prey on our desires to look & feel better. These shoes were a prime example; but everything from magazine covers to exercise DVDs to certain supplements that promise "lose 20lbs in 7days" or a "six pack in 3wks," it's all untrue. People get desperate to see fast results, and these scammers know this, so they'll say anything to get us to buy their product. PLEASE ALWAYS remember these two things: 1) THERE IS NO SUBSTITUTE for daily exercise & healthy eating. 2) NOBODY gets out of shape overnight, so nobody gets in shape overnight. Be determined, disciplined, and patient, and you will see results!
Click here to read an article on the Reebok refund:
http://shine.yahoo.com/channel/health/reebok-paying-to-settle-charges-over-shoe-claims-2571097/
Click here to get your refund:
http://www.ftc.gov/bcp/cases/reebok/index.shtm
Wednesday, September 28, 2011
RIO Fitness Chicago® Tip:
It's officially Fall. Summer drinking events of neighborhood fests, BBQs, parties are done, and so three weeks ago we issued YOU a 30 day NO ALCOHOL challenge to help YOU rapidly look and feel better. If you're a woman, there's some serious long term effects more than one drink a day/more than seven drinks a week can cause other than the immediate body fat gain. Remember, being healthy is not an 8-12wk program that we stop, it's a daily lifestyle of being active & eating right.
The real problem with drinking, even just two drinks a day for women, is the toll it takes on the inside of your body, not the outside. If you have more than seven drinks per week, it actually reduces bone mass. Since women are already at a higher risk of osteoporosis than men, reducing bone mass even more makes a woman more prone to falls and at higher risk for fracture/injury.
Studies clearly show, too, that more than one drink a day makes you more prone to breast cancer. The European Cancer Conference recently reported that the risk rises 10 percent for women who have between one and two drinks a day, compared with women who have less than one, and the risk increases by 30 percent at more than three drinks per day. And don't think you lower the risk by drinking wine instead of beer or something harder. The same research says any kind of alcohol ups the risk. Uterine-cancer risks go up at two or more drinks per day, as well.
Alcohol lowers testosterone levels in the body. When testosterone is lowered, estrogen levels increase, which in some cases cranks up cancer risks.
Alcohol does have some health benefits, such as wine lowering risk for dementia, heart disease, and certain cancers. Moderate drinking also seems to raise HDL (good) cholesterol and lower LDL (bad) cholesterol, while decreasing blood pressure. It may even cut the risk of type 2 diabetes by improving the body's sensitivity to insulin.
BUT, if you're worried about the risk of diabetes and you're eating right, for example, adding alcohol won't do much more for you. The same goes for cancer: Ditching cigarettes, eating more fruits and veggies, avoiding too much sun exposure, keeping your weight under control, and getting regular exercise pack a lot more prevention than a bottle of wine.
It's officially Fall. Summer drinking events of neighborhood fests, BBQs, parties are done, and so three weeks ago we issued YOU a 30 day NO ALCOHOL challenge to help YOU rapidly look and feel better. If you're a woman, there's some serious long term effects more than one drink a day/more than seven drinks a week can cause other than the immediate body fat gain. Remember, being healthy is not an 8-12wk program that we stop, it's a daily lifestyle of being active & eating right.
The real problem with drinking, even just two drinks a day for women, is the toll it takes on the inside of your body, not the outside. If you have more than seven drinks per week, it actually reduces bone mass. Since women are already at a higher risk of osteoporosis than men, reducing bone mass even more makes a woman more prone to falls and at higher risk for fracture/injury.
Studies clearly show, too, that more than one drink a day makes you more prone to breast cancer. The European Cancer Conference recently reported that the risk rises 10 percent for women who have between one and two drinks a day, compared with women who have less than one, and the risk increases by 30 percent at more than three drinks per day. And don't think you lower the risk by drinking wine instead of beer or something harder. The same research says any kind of alcohol ups the risk. Uterine-cancer risks go up at two or more drinks per day, as well.
Alcohol lowers testosterone levels in the body. When testosterone is lowered, estrogen levels increase, which in some cases cranks up cancer risks.
Alcohol does have some health benefits, such as wine lowering risk for dementia, heart disease, and certain cancers. Moderate drinking also seems to raise HDL (good) cholesterol and lower LDL (bad) cholesterol, while decreasing blood pressure. It may even cut the risk of type 2 diabetes by improving the body's sensitivity to insulin.
BUT, if you're worried about the risk of diabetes and you're eating right, for example, adding alcohol won't do much more for you. The same goes for cancer: Ditching cigarettes, eating more fruits and veggies, avoiding too much sun exposure, keeping your weight under control, and getting regular exercise pack a lot more prevention than a bottle of wine.
Monday, September 26, 2011
RIO Fitness Chicago® Tip:
When we burn calories with exercise, they're not all the same. There's calories from fat (stored calories) & calories from energy (glycogen). The way we exercise (intensity) & the amount of time we do it for determines which one will be more. For example, after thirty minutes of cardio, the body burns ONLY calories from energy NOT fat. After an hour of cardio, glycogen eventually runs out, and now muscle tissue will be burned for fuel. This is bad, because the more lean muscle we have the more calories we'll burn all day.
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
When we burn calories with exercise, they're not all the same. There's calories from fat (stored calories) & calories from energy (glycogen). The way we exercise (intensity) & the amount of time we do it for determines which one will be more. For example, after thirty minutes of cardio, the body burns ONLY calories from energy NOT fat. After an hour of cardio, glycogen eventually runs out, and now muscle tissue will be burned for fuel. This is bad, because the more lean muscle we have the more calories we'll burn all day.
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, September 23, 2011
RIO Fitness Chicago® Tip:
Thankfully football season is back! What that usually means though is an entire Saturday and/or Sunday of nothing but drinking monster mugs of beer and eating everything that's super high in calories/saturated fat/carbs/sodium/sugar. Here's a few tips to lessen that feeling of complete self disgust Monday morning.
1) Get in some exercise before the action starts. Best option would be to do some cardio as soon as you wake before having any calories. By doing that your body will use your body fat (stored calories) as it's primary source of fuel.
2) Have a good breakfast of lean proteins (eggs, fish, chicken, turkey). The protein will jump start your metabolism (how fast you burn calories) & keeping you feeling full longer. If the games are in the late afternoon/evening make sure you eat before you go. Don't go to watch them starving, because that will lead to bad choices & overeating because of your hunger. Have some healthy snacks of lean protein (Greek yogurt, unsalted/raw nuts, unsalted beans) & low glycemic carbs (fruits, veggies with hummus).
3) Have your first drink be water. This will help to hydrate you prior to consuming too much sodium and also before you consume any alcohol. Also try to drink a glass of water between alcoholic drinks to slow down your consumption rate and reduce calories.
4) Use SMALL plates. If your plate is the size of a folder, you're going to eat every buffalo wing. Take what can fit on a small plate, and when you finish that, that's it. PORTION CONTROL is the key!
5)Self-control is a hard task when so many delicious options are placed in front of you, but JUST STOP. Tell yourself that tomorrow you have to wake up and face yourself. If you don’t want to overeat then don’t let yourself get wrapped up in the excitement of the party and over indulge. Parties and group gatherings create problems for many people trying to get in/stay in shape. Plan ahead to help create a barrier between you and the unhealthy food/portion sizes you will encounter at a party. Don’t eliminate everything, but plan ahead to have a good time without too much food/drink. Just make smarter choices, have fun, and enjoy the games!
Thankfully football season is back! What that usually means though is an entire Saturday and/or Sunday of nothing but drinking monster mugs of beer and eating everything that's super high in calories/saturated fat/carbs/sodium/sugar. Here's a few tips to lessen that feeling of complete self disgust Monday morning.
1) Get in some exercise before the action starts. Best option would be to do some cardio as soon as you wake before having any calories. By doing that your body will use your body fat (stored calories) as it's primary source of fuel.
2) Have a good breakfast of lean proteins (eggs, fish, chicken, turkey). The protein will jump start your metabolism (how fast you burn calories) & keeping you feeling full longer. If the games are in the late afternoon/evening make sure you eat before you go. Don't go to watch them starving, because that will lead to bad choices & overeating because of your hunger. Have some healthy snacks of lean protein (Greek yogurt, unsalted/raw nuts, unsalted beans) & low glycemic carbs (fruits, veggies with hummus).
3) Have your first drink be water. This will help to hydrate you prior to consuming too much sodium and also before you consume any alcohol. Also try to drink a glass of water between alcoholic drinks to slow down your consumption rate and reduce calories.
4) Use SMALL plates. If your plate is the size of a folder, you're going to eat every buffalo wing. Take what can fit on a small plate, and when you finish that, that's it. PORTION CONTROL is the key!
5)Self-control is a hard task when so many delicious options are placed in front of you, but JUST STOP. Tell yourself that tomorrow you have to wake up and face yourself. If you don’t want to overeat then don’t let yourself get wrapped up in the excitement of the party and over indulge. Parties and group gatherings create problems for many people trying to get in/stay in shape. Plan ahead to help create a barrier between you and the unhealthy food/portion sizes you will encounter at a party. Don’t eliminate everything, but plan ahead to have a good time without too much food/drink. Just make smarter choices, have fun, and enjoy the games!
Thursday, September 22, 2011
RIO Fitness Chicago® Tip:
How much plastic do you eat/drink daily? Sounds crazy, but it's not, because if you: heat up or freeze plastic by heating up leftovers in plastic containers in the microwave, put leftovers in plastic containers in the freezer, put plastic dishware in the dishwasher, or leave plastic bottles of water/juice/soda in the car during extreme heat/cold, you are causing the plastic to leach chemicals into your food/drink. These chemicals disrupt hormone/reproductive system function & prevent body fat loss because these chemicals mimic estrogen. To stay safe avoid doing these four things, and look on the bottom of your plastic to find the recycling symbol (a number between 1 and 7 enclosed in a triangle of arrows). 1, 2, 4 and 5 are considered to be the safest. 3, 6, and 7 leach chemicals that may be harmful.
How much plastic do you eat/drink daily? Sounds crazy, but it's not, because if you: heat up or freeze plastic by heating up leftovers in plastic containers in the microwave, put leftovers in plastic containers in the freezer, put plastic dishware in the dishwasher, or leave plastic bottles of water/juice/soda in the car during extreme heat/cold, you are causing the plastic to leach chemicals into your food/drink. These chemicals disrupt hormone/reproductive system function & prevent body fat loss because these chemicals mimic estrogen. To stay safe avoid doing these four things, and look on the bottom of your plastic to find the recycling symbol (a number between 1 and 7 enclosed in a triangle of arrows). 1, 2, 4 and 5 are considered to be the safest. 3, 6, and 7 leach chemicals that may be harmful.
Wednesday, September 21, 2011
RIO Fitness Chicago® Tip:
Two weeks ago, to rapidly look & feel better we issued a 30 day no alcohol challenge to YOU! If you've had trouble avoiding/limiting the booze, here's three simple tips to lessen the effect it has on your body. 1) Choose clear spirits over dark = less toxins & less of a hangover. 2) Instead of soda/juice fillers, have your alcohol on the rocks to avoid all the unnecessary cal/fat/sugar. 3) In between each drink, have a water, so you're not consuming too many cal at once. Alcohol is one of the three quickest ways to GAIN body fat, so if you want to see drastic results, cut it out!
Two weeks ago, to rapidly look & feel better we issued a 30 day no alcohol challenge to YOU! If you've had trouble avoiding/limiting the booze, here's three simple tips to lessen the effect it has on your body. 1) Choose clear spirits over dark = less toxins & less of a hangover. 2) Instead of soda/juice fillers, have your alcohol on the rocks to avoid all the unnecessary cal/fat/sugar. 3) In between each drink, have a water, so you're not consuming too many cal at once. Alcohol is one of the three quickest ways to GAIN body fat, so if you want to see drastic results, cut it out!
Monday, September 19, 2011
RIO Fitness Chicago® Tip:
Even personal trainers have excuses why they don't want to exercise. Today's excuses for not wanting to do morning cardio was: 1) too tired from a fun & long weekend & 2) didn't have the heart rate monitor with us. BUT, 25 minutes & 273 calories burned later, we felt amazing! What's your excuse for not being active TODAY? There's a 1000of them, but you have to push through! Once you do, you'll feel so much better that you did! Go for that walk or run tonight! Bring family/friends for more motivation!
Even personal trainers have excuses why they don't want to exercise. Today's excuses for not wanting to do morning cardio was: 1) too tired from a fun & long weekend & 2) didn't have the heart rate monitor with us. BUT, 25 minutes & 273 calories burned later, we felt amazing! What's your excuse for not being active TODAY? There's a 1000of them, but you have to push through! Once you do, you'll feel so much better that you did! Go for that walk or run tonight! Bring family/friends for more motivation!
Thursday, September 15, 2011
RIO Fitness Chicago® Tip:
Tired of feeling & looking bloated? There's two solutions. 1) Limit your daily sodium intake to no more than 1200mg. The more sodium you consume the more water your body retains. If you don't know how much sodium is in the food/drinks you consume go to sites like www.LiveStrong.com to start tracking it for FREE. Once you do, you'll be surprised how quickly 1200 adds up. 2) Start eating more high potassium foods (bananas, kiwis, spinach, beans) because potassium helps kick out excess sodium in the body.
Tired of feeling & looking bloated? There's two solutions. 1) Limit your daily sodium intake to no more than 1200mg. The more sodium you consume the more water your body retains. If you don't know how much sodium is in the food/drinks you consume go to sites like www.LiveStrong.com to start tracking it for FREE. Once you do, you'll be surprised how quickly 1200 adds up. 2) Start eating more high potassium foods (bananas, kiwis, spinach, beans) because potassium helps kick out excess sodium in the body.
Wednesday, September 14, 2011
RIO Fitness Chicago® Tip:
Want to burn more calories with your cardio routine? Do an activity that jumpstarts your lymphatic system, like running, jump rope, and rebounding (jumping on a mini trampoline). These activities boost your circulation to help release built-up toxins, which in turn speeds up your metabolism. Speeding up metabolism = burning more calories all day long + what we burn during exercise.
Want to burn more calories with your cardio routine? Do an activity that jumpstarts your lymphatic system, like running, jump rope, and rebounding (jumping on a mini trampoline). These activities boost your circulation to help release built-up toxins, which in turn speeds up your metabolism. Speeding up metabolism = burning more calories all day long + what we burn during exercise.
Tuesday, September 13, 2011
RIO Fitness Chicago® Tip:
Last week we at RIO® issued a 30 day no alcohol challenge to YOU! In case you haven't started, here are the effects of drinking & the benefits of not drinking on your mind, body, energy levels, cardio & strength performance, etc. May not seem easy to go without it, but if you want to see a drastic improvement in how you look & feel, YOU can do it!
Hydration
1-2 Days After Drinking
Since alcohol consumption is very hard on the kidneys, drinking will have a negative impact on your body's hydration. Your body's water will go to the kidneys to metabolize the alcohol when it should be used to help process other substances!
Hydration is key to performance in sports or weight lifting because water is needed in all energy-creating reactions. It can take the body awhile to become re-hydrated, so I suggest if you are out drinking, have a glass of water as well, to maintain proper hydration.
1-2 Days After Not Drinking
Since you have not consumed alcohol for the past 1-2 days, you are not seeing any of the negative effects of dehydration. Processing all of the substances in your body is easy, because alcohol is not limiting this at all.
Your performance in your sport or weight lifting routine is steadily improving because you are not hitting any roadblocks due to dehydration.
Mind function
1-2 Days After Drinking
Alcohol diminishes the function of the mind through various processes. It affects many of the hormone functions in the brain within 1-2 minutes of consumption. Besides that, alcohol intake slows glycogen metabolism. This means the brain receives less glycogen, so it doesn't have much energy.
Since the mind plays a large role in any exercise to aid in motivation and focus, decreased mind function due to alcohol should be avoided!
1-2 Days After Not Drinking
Since you have not had any alcohol in your system in the past day or two, your mind function is at its normal level. Your workouts will probably feel much better than they did coming a day or two after drinking!
Protein Synthesis
1-2 Days After Drinking
Anabolism, or protein synthesis, is negatively affected by alcohol. Alcohol hurts the absorption of protein in the body, just like it hurts the absorption of any other substance. Because less protein is being turned into muscle tissue, you are not growing to the fullest! This decrease in protein synthesis doesn't just slow down growth, it also hurts recovery, because less protein is going to repair muscle tissue.
1-2 Days After Not Drinking
With improved recovery and protein synthesis, you might not see a sudden change, but in time the increased growth and recovery will really make a difference!
Cardiovascular Performance
1-2 Days After Drinking
Alcohol's blood thinning effects might help the heart somewhat, but don't be mislead - alcohol's negative effects on the heart are more numerous than its positive effects.Decreased cardiovascular activity can make recovery in lifting and sports more difficult in between sets or drills.
1-2 Days After Not Drinking
Since you have not been drinking in the past day or two, you should feel like you're in better shape. This is because the heart is functioning better!
Strength Performance
1-2 Days After Drinking
Because of many of the aforementioned processes that alcohol can have a negative impact on, strength performance takes a hit as well. When you are not properly hydrated and recovered, how can you expect to perform at optimal strength levels?
Diminished mind function can also be a very bad thing when it comes to strength performance- you might not have the same level of mental focus, as you did while not on alcohol.
1-2 Days After Not Drinking
Since you haven't had any alcohol in your system for the past few days, all of these effects can be avoided. You can finally realize your full potential since alcohol is not hiding it.
Energy Levels
1-2 Days After Drinking
Alcohol tends to limit the metabolism of other substances in the body. One of these substances is the carbohydrate. By limiting carbohydrate metabolism, muscle glycogen levels are limited. This means that fatigue sets in earlier and endurance, strength and speed are compromised.
As I mentioned before, the negative impacts on cardiovascular function also have a negative impact on the body.
1-2 Days After Not Drinking
Without having consumed alcohol over the past 1-2 days, you should notice an improvement in energy levels. Those long sports practices or workouts will probably seem shorter, and of better quality!
Last week we at RIO® issued a 30 day no alcohol challenge to YOU! In case you haven't started, here are the effects of drinking & the benefits of not drinking on your mind, body, energy levels, cardio & strength performance, etc. May not seem easy to go without it, but if you want to see a drastic improvement in how you look & feel, YOU can do it!
Hydration
1-2 Days After Drinking
Since alcohol consumption is very hard on the kidneys, drinking will have a negative impact on your body's hydration. Your body's water will go to the kidneys to metabolize the alcohol when it should be used to help process other substances!
Hydration is key to performance in sports or weight lifting because water is needed in all energy-creating reactions. It can take the body awhile to become re-hydrated, so I suggest if you are out drinking, have a glass of water as well, to maintain proper hydration.
1-2 Days After Not Drinking
Since you have not consumed alcohol for the past 1-2 days, you are not seeing any of the negative effects of dehydration. Processing all of the substances in your body is easy, because alcohol is not limiting this at all.
Your performance in your sport or weight lifting routine is steadily improving because you are not hitting any roadblocks due to dehydration.
Mind function
1-2 Days After Drinking
Alcohol diminishes the function of the mind through various processes. It affects many of the hormone functions in the brain within 1-2 minutes of consumption. Besides that, alcohol intake slows glycogen metabolism. This means the brain receives less glycogen, so it doesn't have much energy.
Since the mind plays a large role in any exercise to aid in motivation and focus, decreased mind function due to alcohol should be avoided!
1-2 Days After Not Drinking
Since you have not had any alcohol in your system in the past day or two, your mind function is at its normal level. Your workouts will probably feel much better than they did coming a day or two after drinking!
Protein Synthesis
1-2 Days After Drinking
Anabolism, or protein synthesis, is negatively affected by alcohol. Alcohol hurts the absorption of protein in the body, just like it hurts the absorption of any other substance. Because less protein is being turned into muscle tissue, you are not growing to the fullest! This decrease in protein synthesis doesn't just slow down growth, it also hurts recovery, because less protein is going to repair muscle tissue.
1-2 Days After Not Drinking
With improved recovery and protein synthesis, you might not see a sudden change, but in time the increased growth and recovery will really make a difference!
Cardiovascular Performance
1-2 Days After Drinking
Alcohol's blood thinning effects might help the heart somewhat, but don't be mislead - alcohol's negative effects on the heart are more numerous than its positive effects.Decreased cardiovascular activity can make recovery in lifting and sports more difficult in between sets or drills.
1-2 Days After Not Drinking
Since you have not been drinking in the past day or two, you should feel like you're in better shape. This is because the heart is functioning better!
Strength Performance
1-2 Days After Drinking
Because of many of the aforementioned processes that alcohol can have a negative impact on, strength performance takes a hit as well. When you are not properly hydrated and recovered, how can you expect to perform at optimal strength levels?
Diminished mind function can also be a very bad thing when it comes to strength performance- you might not have the same level of mental focus, as you did while not on alcohol.
1-2 Days After Not Drinking
Since you haven't had any alcohol in your system for the past few days, all of these effects can be avoided. You can finally realize your full potential since alcohol is not hiding it.
Energy Levels
1-2 Days After Drinking
Alcohol tends to limit the metabolism of other substances in the body. One of these substances is the carbohydrate. By limiting carbohydrate metabolism, muscle glycogen levels are limited. This means that fatigue sets in earlier and endurance, strength and speed are compromised.
As I mentioned before, the negative impacts on cardiovascular function also have a negative impact on the body.
1-2 Days After Not Drinking
Without having consumed alcohol over the past 1-2 days, you should notice an improvement in energy levels. Those long sports practices or workouts will probably seem shorter, and of better quality!
Monday, September 12, 2011
RIO Fitness Chicago® Tip:
Do you shovel your food in as fast as you can? If so, slow it down. It takes the body appox 20mins to signal to the brain that it's full; so the faster we eat the more we'll overeat. That's a problem, because to lose/gain body fat is all about burning more calories than we consume daily.
Do you shovel your food in as fast as you can? If so, slow it down. It takes the body appox 20mins to signal to the brain that it's full; so the faster we eat the more we'll overeat. That's a problem, because to lose/gain body fat is all about burning more calories than we consume daily.
Friday, September 9, 2011
RIO Fitness Chicago® Tip:
HUGE reason some don't see results quickly/at all is because they don't take protein after exercising. Google "basic biology." We need protein to build muscle. The more LEAN muscle we have, the more cal we'll burn all day long plus what we burn during exercise. To be lean & tone the protein we want is Perfect ISOPURE. For one scoop it's only 110cal, 0g fat/carbs/sugar, nothing artificial just 26g of the highest quality whey isolate protein. Mix with 8oz of cold water & consume.
http://www.bodybuilding.com/store/nb/perfectisopure.html
"Can't I just get protein from food?"
Yes, BUT for food to be digested, broken down, and absorbed takes HOURS. There's a critical 40min window that we have to get that protein in to begin the muscle repairing, rebuilding, and regeneration process. ISOPURE is best, because it's a whey isolate, which means it digests & absorbs immediately.
HUGE reason some don't see results quickly/at all is because they don't take protein after exercising. Google "basic biology." We need protein to build muscle. The more LEAN muscle we have, the more cal we'll burn all day long plus what we burn during exercise. To be lean & tone the protein we want is Perfect ISOPURE. For one scoop it's only 110cal, 0g fat/carbs/sugar, nothing artificial just 26g of the highest quality whey isolate protein. Mix with 8oz of cold water & consume.
http://www.bodybuilding.com/store/nb/perfectisopure.html
"Can't I just get protein from food?"
Yes, BUT for food to be digested, broken down, and absorbed takes HOURS. There's a critical 40min window that we have to get that protein in to begin the muscle repairing, rebuilding, and regeneration process. ISOPURE is best, because it's a whey isolate, which means it digests & absorbs immediately.
Thursday, September 8, 2011
RIO Fitness Chicago® Tip:
If you're trying to get into shape, and you slip up on your healthy eating with junk food/alcohol, don't let it discourage you. Don't stress about it, just think about how you could've made a smarter choice, make your next meal/snack a healthy choice, and get in some extra activity that day.
If you're trying to get into shape, and you slip up on your healthy eating with junk food/alcohol, don't let it discourage you. Don't stress about it, just think about how you could've made a smarter choice, make your next meal/snack a healthy choice, and get in some extra activity that day.
Wednesday, September 7, 2011
RIO Fitness Chicago® Tip:
Skinny is NOT the same as lean. For example, a 26yr old male could be 6'2" 180lbs looks thin; but his body fat % could be 30%, when for his age & gender it should be 12-14%. Forget the scale, forget "weight" loss, and start measuring body fat %. That's REAL results, because losing body fat is when you'll see definition, and how you decrease health risks (cancer, diabetes, heart disease).
Women: 18-35yrs 18-20%, 35-50yrs 20-22%, 50+yrs 22-24
Men: 18-35yrs 12-14%, 35-50yrs 14-16%, 50+yrs 16-18%
Skinny is NOT the same as lean. For example, a 26yr old male could be 6'2" 180lbs looks thin; but his body fat % could be 30%, when for his age & gender it should be 12-14%. Forget the scale, forget "weight" loss, and start measuring body fat %. That's REAL results, because losing body fat is when you'll see definition, and how you decrease health risks (cancer, diabetes, heart disease).
Women: 18-35yrs 18-20%, 35-50yrs 20-22%, 50+yrs 22-24
Men: 18-35yrs 12-14%, 35-50yrs 14-16%, 50+yrs 16-18%
Tuesday, September 6, 2011
RIO Fitness Chicago® Tip:
Did you go crazy eating/drinking at BBQs, fests, beaches this Summer? Alcohol especially, is one of the quickest ways to gain body fat because it has cal, increases the fat producing hormone cortisol, and decreases the fat burning hormone testosterone. *We challenge you to 30 days without alcohol starting TODAY.* May be impossible for many, but by doing it you'll see major results in how you look & feel.
Did you go crazy eating/drinking at BBQs, fests, beaches this Summer? Alcohol especially, is one of the quickest ways to gain body fat because it has cal, increases the fat producing hormone cortisol, and decreases the fat burning hormone testosterone. *We challenge you to 30 days without alcohol starting TODAY.* May be impossible for many, but by doing it you'll see major results in how you look & feel.
Friday, September 2, 2011
RIO Fitness Chicago® Tip:
Do you stretch after you're done exercising (weights & cardio)? If you want to see faster results & avoid injury you should. Stretching helps elongate the muscle, which means better blood flow. Better blood flow means better protein absorption = faster muscle recovery/growth. Not stretching = sore, tight muscles that are easily sprained & strained. Click the link to learn how to stretch every muscle.
http://exrx.net/Lists/Directory.html
Do you stretch after you're done exercising (weights & cardio)? If you want to see faster results & avoid injury you should. Stretching helps elongate the muscle, which means better blood flow. Better blood flow means better protein absorption = faster muscle recovery/growth. Not stretching = sore, tight muscles that are easily sprained & strained. Click the link to learn how to stretch every muscle.
http://exrx.net/Lists/Directory.html
Thursday, September 1, 2011
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