RIO Fitness Chicago® Tip:
We all eat/drink from plastic containers/bottles. Next time you do, flip it over to see which recycling number(a number between 1 and 7 enclosed in a triangle of arrows) is on it. 1, 2, 4 and 5 are considered to be the safest. 3, 6, and 7 leach chemicals that may be harmful. These chemicals disrupt hormone/reproductive system function & prevent body fat loss because these chemicals mimic estrogen. To stay safe avoid: heating or freezing plastic by heating up leftovers in plastic containers in the microwave, putting leftovers in plastic containers in the freezer, putting plastic dishware in the dishwasher, or leaving plastic bottles of water/juice/soda in the car during extreme heat/cold.
Wednesday, November 30, 2011
Monday, November 28, 2011
RIO Fitness Chicago® Tip:
How many times have you heard someone say, "I lost 10, or 30lbs doing the HCG, Atkins, Legumes, or Mushrooms & Gatorade diets?" RARELY, if ever, do we hear them say, "I lost 5% or 10% body fat!" That's the REAL, long lasting result. It IS possible to lose on the scale but not lose any body fat. That's when we become yo-yo dieters that lose lbs, then end up gaining it all back and maybe plus some. Diets do NOT work. They're quick fixes, but good nutrition is a lifestyle change that we must live EVERY day. Here are the TEN NUTRITION COMMANDMENTS that if you follow 100%, guaranteed you will see long lasting results in a healthy way.
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it. Nobody should ever eat under 1200cal/day, because that lowers metabolism which means holding onto and storing more body fat.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
How many times have you heard someone say, "I lost 10, or 30lbs doing the HCG, Atkins, Legumes, or Mushrooms & Gatorade diets?" RARELY, if ever, do we hear them say, "I lost 5% or 10% body fat!" That's the REAL, long lasting result. It IS possible to lose on the scale but not lose any body fat. That's when we become yo-yo dieters that lose lbs, then end up gaining it all back and maybe plus some. Diets do NOT work. They're quick fixes, but good nutrition is a lifestyle change that we must live EVERY day. Here are the TEN NUTRITION COMMANDMENTS that if you follow 100%, guaranteed you will see long lasting results in a healthy way.
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it. Nobody should ever eat under 1200cal/day, because that lowers metabolism which means holding onto and storing more body fat.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
Friday, November 25, 2011
RIO Fitness Chicago® Tip:
With days like yesterday and whenever we overeat, most people think to not eat the rest of the day. That's the worst thing we can do. The body can only take in approx 500cal at one time before it starts storing the rest as body fat; so then if we don't eat the rest of the day, we slow down our metabolism even more which will store more body fat. Best thing to do, is to have another SMALL snack (plain Greek yogurt mixed with fresh fruit, 2tbsp of low cal PB with an apple, a banana, or hummus with fresh veggies, etc) every three hours after that huge meal to keep our metabolism fast so that we don't keep storing more body fat.
With days like yesterday and whenever we overeat, most people think to not eat the rest of the day. That's the worst thing we can do. The body can only take in approx 500cal at one time before it starts storing the rest as body fat; so then if we don't eat the rest of the day, we slow down our metabolism even more which will store more body fat. Best thing to do, is to have another SMALL snack (plain Greek yogurt mixed with fresh fruit, 2tbsp of low cal PB with an apple, a banana, or hummus with fresh veggies, etc) every three hours after that huge meal to keep our metabolism fast so that we don't keep storing more body fat.
Wednesday, November 23, 2011
RIO Fitness Chicago® Tip:
With tomorrow being Turkey Day, it's important to remember that from October 1st thru January 1st, because of all the holiday eating, drinking, and partying, is when a lot of people gain 10-40lbs. Don't be one of them. If you're going to indulge, get in your daily activity. Get in the mindset, that you need to EARN those holiday treats, not that they're a right to have them no matter what. Also, from now until Jan 1, weigh yourself weekly, so you can catch a 5lb gain before it turns into 30lbs.
With tomorrow being Turkey Day, it's important to remember that from October 1st thru January 1st, because of all the holiday eating, drinking, and partying, is when a lot of people gain 10-40lbs. Don't be one of them. If you're going to indulge, get in your daily activity. Get in the mindset, that you need to EARN those holiday treats, not that they're a right to have them no matter what. Also, from now until Jan 1, weigh yourself weekly, so you can catch a 5lb gain before it turns into 30lbs.
Tuesday, November 22, 2011
RIO Fitness Chicago® Tip:
How are your energy levels from morning to night? Do you take a multi-vitamin every day? With all the processing produce goes through before it gets to the store and when we put a flame to something to cook it, it gives away most of it's vitamins and minerals. To get our proper daily dosage of essential vitamins & minerals we should take a multi-vitamin. What kind is best? Soft-gel ones, because they digest easier than hard pills. Best time to take them? No matter what type, ALWAYS AFTER you've eaten. NEVER on an empty stomach. The best time of day? After breakfast, because we've just gone 5-8hrs during sleep without any nutrients, so to get a quick boost take them after breakfast.
How are your energy levels from morning to night? Do you take a multi-vitamin every day? With all the processing produce goes through before it gets to the store and when we put a flame to something to cook it, it gives away most of it's vitamins and minerals. To get our proper daily dosage of essential vitamins & minerals we should take a multi-vitamin. What kind is best? Soft-gel ones, because they digest easier than hard pills. Best time to take them? No matter what type, ALWAYS AFTER you've eaten. NEVER on an empty stomach. The best time of day? After breakfast, because we've just gone 5-8hrs during sleep without any nutrients, so to get a quick boost take them after breakfast.
Monday, November 21, 2011
RIO Fitness Chicago® Tip:
To get tone and lose body fat quickly, we must burn a considerable amount of calories during exercise, but most important is to keep burning a lot of calories the entire day (metabolism). We can do this by:
1) Eating something SMALL every 2.5-3hrs. Think of your metabolism as a fire. We have to keep throwing a log onto the fire so it keeps going. Once we train our body/metabolism, the body will know to burn what we consume and not store it as fat; because it knows it's getting something in another 2.5-3hrs.
2) Strength train 3x/wk in addition to cardio 3x/wk. Cardio is essential to stay lean & tone, but strength training burns FOUR times more calories, and keeps our metabolism high for 24-36hrs (cardio does for only 2hrs).
3) ALWAYS consume a whey isolate protein after any kind of exercise. This will help to create more lean muscle tissue. The more lean muscle tissue we have the more calories we'll burn all day long. Even at rest, 1lb of muscle burns 50cal/day. So, 10lbs of LEAN muscle will burn an extra 500cal/day on top of what you burn during exercise.
To get tone and lose body fat quickly, we must burn a considerable amount of calories during exercise, but most important is to keep burning a lot of calories the entire day (metabolism). We can do this by:
1) Eating something SMALL every 2.5-3hrs. Think of your metabolism as a fire. We have to keep throwing a log onto the fire so it keeps going. Once we train our body/metabolism, the body will know to burn what we consume and not store it as fat; because it knows it's getting something in another 2.5-3hrs.
2) Strength train 3x/wk in addition to cardio 3x/wk. Cardio is essential to stay lean & tone, but strength training burns FOUR times more calories, and keeps our metabolism high for 24-36hrs (cardio does for only 2hrs).
3) ALWAYS consume a whey isolate protein after any kind of exercise. This will help to create more lean muscle tissue. The more lean muscle tissue we have the more calories we'll burn all day long. Even at rest, 1lb of muscle burns 50cal/day. So, 10lbs of LEAN muscle will burn an extra 500cal/day on top of what you burn during exercise.
Thursday, November 17, 2011
RIO Fitness Chicago® Tip:
Do you have an exercise routine you follow day after day or week after week? If so, FORGET IT! DELETE IT from your brain, because muscles memorize patterns, and that's when we hit plateaus and stop seeing results. EVERY time we exercise it should be something different. If you did cardio today on machines, next time run/walk up & down a flight of stairs or swim laps. Did strength training on machines today, next time use free weights/medicine balls/BOSUs or take a martial arts class or rock climbing lesson. Did P90X DVD for your abs today, next time try yoga or Pilates. Constantly doing something different, shocks our muscles into creating new lean muscle tissue. That helps us burn more calories all day long = seeing results faster.
Do you have an exercise routine you follow day after day or week after week? If so, FORGET IT! DELETE IT from your brain, because muscles memorize patterns, and that's when we hit plateaus and stop seeing results. EVERY time we exercise it should be something different. If you did cardio today on machines, next time run/walk up & down a flight of stairs or swim laps. Did strength training on machines today, next time use free weights/medicine balls/BOSUs or take a martial arts class or rock climbing lesson. Did P90X DVD for your abs today, next time try yoga or Pilates. Constantly doing something different, shocks our muscles into creating new lean muscle tissue. That helps us burn more calories all day long = seeing results faster.
Wednesday, November 16, 2011
RIO Fitness Chicago® Tip:
Do you know what free radicals are? Free radicals are oxidizing molecules that are a leading cause in making us look older faster and gain body fat faster. They emerge when we eat, but they're especially prevalent when we consume junk food like candy bars, chips, and other processed simple carbohydrates. Free radicals damage the cells that tell us we're full. With every passing year, these fullness signifiers suffer wear and tear-causing the "stop eating!" signal to get weaker and appetites (and possibly our waistlines) to get bigger. The best way to fight back is to avoid the junk and load up on colorful, antioxidant-rich fruits and vegetables.
Do you know what free radicals are? Free radicals are oxidizing molecules that are a leading cause in making us look older faster and gain body fat faster. They emerge when we eat, but they're especially prevalent when we consume junk food like candy bars, chips, and other processed simple carbohydrates. Free radicals damage the cells that tell us we're full. With every passing year, these fullness signifiers suffer wear and tear-causing the "stop eating!" signal to get weaker and appetites (and possibly our waistlines) to get bigger. The best way to fight back is to avoid the junk and load up on colorful, antioxidant-rich fruits and vegetables.
Tuesday, November 15, 2011
RIO Fitness Chicago® Tip:
Cereal, breakfast bar, or oatmeal for breakfast. Pasta for lunch. Fish or chicken with rice, bread, and salad for dinner. Is this close to how you eat daily? If so, you're eating high glycemic carbs (bread, pasta, rice, oats) all day long. Carbs are sugars, and high glycemic carbs are sugars that digest quickly. Since we can't be exercising 24/7, if we're eating them all day long, they're not burned and the body turns them into body fat. *Eat them ONCE per day, and that time should be ONLY AFTER exercise.* If we don't exercise, then we don't have them that day. EARN THEM! Fruits & veggies are low glycemic carbs, so since they digest slowly they're okay to eat all day long.
Cereal, breakfast bar, or oatmeal for breakfast. Pasta for lunch. Fish or chicken with rice, bread, and salad for dinner. Is this close to how you eat daily? If so, you're eating high glycemic carbs (bread, pasta, rice, oats) all day long. Carbs are sugars, and high glycemic carbs are sugars that digest quickly. Since we can't be exercising 24/7, if we're eating them all day long, they're not burned and the body turns them into body fat. *Eat them ONCE per day, and that time should be ONLY AFTER exercise.* If we don't exercise, then we don't have them that day. EARN THEM! Fruits & veggies are low glycemic carbs, so since they digest slowly they're okay to eat all day long.
Monday, November 14, 2011
RIO Fitness Chicago® Tip:
Do you find it hard to fight temptation when it comes to food or drink? A nice little trick to help you fight, is to brush your teeth when you get that sudden craving. Cause if you're like most people, nobody wants to taste toothpaste in their mouth then have a cookie. Gross. Also, drinking a big glass of water helps too.
Do you find it hard to fight temptation when it comes to food or drink? A nice little trick to help you fight, is to brush your teeth when you get that sudden craving. Cause if you're like most people, nobody wants to taste toothpaste in their mouth then have a cookie. Gross. Also, drinking a big glass of water helps too.
Friday, November 11, 2011
RIO Fitness Chicago® Tip:
"I'm too busy to eat healthy/eat often enough because of my job/school/family/etc." Solution: This weekend go to the store, and get some small, healthy snacks that don't take a lot of time to prepare/eat and are still yummy. Examples: unsalted/raw nuts (high in protein/fiber), plain Greek yogurt (high in protein) and mix in some fresh fruit, hummus(high in protein/fiber) and dip with some fresh baby carrots or celery sticks, low-sodium lentil soup (high in protein/fiber). When we go hours & hours without eating, our metabolism & insulin levels begin to drop, both equal body fat GAIN. Having snacks preplanned and with you make all the difference in staying/getting in shape.
"I'm too busy to eat healthy/eat often enough because of my job/school/family/etc." Solution: This weekend go to the store, and get some small, healthy snacks that don't take a lot of time to prepare/eat and are still yummy. Examples: unsalted/raw nuts (high in protein/fiber), plain Greek yogurt (high in protein) and mix in some fresh fruit, hummus(high in protein/fiber) and dip with some fresh baby carrots or celery sticks, low-sodium lentil soup (high in protein/fiber). When we go hours & hours without eating, our metabolism & insulin levels begin to drop, both equal body fat GAIN. Having snacks preplanned and with you make all the difference in staying/getting in shape.
Thursday, November 10, 2011
RIO Fitness Chicago® Tip:
How many calories a day do you consume? If it's under 1200, it's making you, hold onto the body fat you already have, store more fat once you do consume something, and if it's a daily routine, burn muscle tissue as a fuel source which slows down how fast we burn calories (metabolism). Have a qualified health professional calculate your specific daily calorie limit, so most importantly you're not consuming too many calories, but also so not too few which has the same effect.
How many calories a day do you consume? If it's under 1200, it's making you, hold onto the body fat you already have, store more fat once you do consume something, and if it's a daily routine, burn muscle tissue as a fuel source which slows down how fast we burn calories (metabolism). Have a qualified health professional calculate your specific daily calorie limit, so most importantly you're not consuming too many calories, but also so not too few which has the same effect.
Wednesday, November 9, 2011
RIO Fitness Chicago® Tip:
Do you brush your teeth every night before bed? Sounds trivial to ask, but if we want to keep our heart healthy we should never miss. Plaque & bacteria builds in our mouth overnight, and if don't brush before bed, all of that enters into our bloodstream and then into our arteries causing buildup. That can eventually cause heart disease, stroke, or heart attack.
Do you brush your teeth every night before bed? Sounds trivial to ask, but if we want to keep our heart healthy we should never miss. Plaque & bacteria builds in our mouth overnight, and if don't brush before bed, all of that enters into our bloodstream and then into our arteries causing buildup. That can eventually cause heart disease, stroke, or heart attack.
Tuesday, November 8, 2011
RIO Fitness Chicago® Tip:
A great way to burn more calories with strength training is to do COMPOUND MOVEMENTS = using upper & lower body together. Examples: squats with a free weight or med ball chest or shoulder press, or walking lunges with a free weight or med ball bicep curl. Any time we can use upper & lower body at the same time it'll be more intense & elevate our heart rate higher which burns more calories.
A great way to burn more calories with strength training is to do COMPOUND MOVEMENTS = using upper & lower body together. Examples: squats with a free weight or med ball chest or shoulder press, or walking lunges with a free weight or med ball bicep curl. Any time we can use upper & lower body at the same time it'll be more intense & elevate our heart rate higher which burns more calories.
Monday, November 7, 2011
RIO Fitness Chicago® Tip:
When a person is trying to lose body fat & tone up, the first thing most people think of is just doing cardio. Cardio is necessary, but strength training burns FOUR TIMES more calories than cardio, and keeps our metabolism high for 24-36hrs while cardio only keeps it high for 2hrs. The best way to strength train to lose fat and tone up is HIGH INTENSITY INTERVAL TRAINING (doing two different exercises with no rest in between, then resting 60sec and repeating for three sets). Examples: doing 30-60sec of walking lunges, then 30-60sec of side to side crawling pushups, then rest 60sec and repeat; or 30-60sec of wide leg squats, then 30-60sec of jumping jacks, then rest and repeat. Google/YouTube HIIT for more info/examples.
When a person is trying to lose body fat & tone up, the first thing most people think of is just doing cardio. Cardio is necessary, but strength training burns FOUR TIMES more calories than cardio, and keeps our metabolism high for 24-36hrs while cardio only keeps it high for 2hrs. The best way to strength train to lose fat and tone up is HIGH INTENSITY INTERVAL TRAINING (doing two different exercises with no rest in between, then resting 60sec and repeating for three sets). Examples: doing 30-60sec of walking lunges, then 30-60sec of side to side crawling pushups, then rest 60sec and repeat; or 30-60sec of wide leg squats, then 30-60sec of jumping jacks, then rest and repeat. Google/YouTube HIIT for more info/examples.
Friday, November 4, 2011
RIO Fitness Chicago® Tip:
Should we exercise if we're sick? If it's just a regular, common cold, then YES. The exercise can give us an endorphin burst to boost our immune system to fight it. While at the gym make sure to wipe down everything you use, and make sure to wash your hands before leaving. If it's a fever or flu, then NO. When we have a fever we're contagious to others, and more open to picking up bacteria at the gyms which are breeding grounds for germs.
Should we exercise if we're sick? If it's just a regular, common cold, then YES. The exercise can give us an endorphin burst to boost our immune system to fight it. While at the gym make sure to wipe down everything you use, and make sure to wash your hands before leaving. If it's a fever or flu, then NO. When we have a fever we're contagious to others, and more open to picking up bacteria at the gyms which are breeding grounds for germs.
Thursday, November 3, 2011
RIO Fitness Chicago® Tip:
Diets don't work. They're just short term solutions to life long problems. We don't need to be extreme like all protein, zero carbs, or an all lemon juice diets. Nutrition and healthy eating needs to be and is simple. Here's the TEN NUTRITION COMMANDMENTS, that if you follow 100%, you'll see healthy, long lasting results.
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
Diets don't work. They're just short term solutions to life long problems. We don't need to be extreme like all protein, zero carbs, or an all lemon juice diets. Nutrition and healthy eating needs to be and is simple. Here's the TEN NUTRITION COMMANDMENTS, that if you follow 100%, you'll see healthy, long lasting results.
1) You have to burn more cal than you're consuming. Ask a health & fitness professional to calculate your daily calorie limit and start staying within it.
2) Eat every 2.5-3hrs = 4-6 SMALL meals/snacks per day to keep your metabolism (rate at which you burn cal) fast. Eating 1-2/day slows your metabolism = body fat gain.
3) Avoid bad trans/saturated fat foods, because they lead to artery clogging, cellulite, and keeping your body fat cells full. Eat healthy unsaturated fat foods (ex: fish/nuts/flax) that help to burn body fat.
4) Eat high glycemic carbs (ex: bread/pasta/rice/oat) ONLY after you exercise, because they digest quickly. Eating them all day long = body fat gain because they're not burned quick enough. Eat low glycemic carbs (ex: fruits/veggies) the rest of the day because they digest slowly.
5) Eat lean protein foods (ex: chicken/turkey/fish/nuts) that are not high in saturated fat. Consume a whey isolate protein (ex: ISOPURE) that is low cal/carbs after every time you exercise (weights & cardio). This will build lean muscle which help you burn more cal all day long.
6) Limit alcohol consumption. Alcohol increases levels of body fat production hormone cortisol and lowers body fat burning hormone testosterone.
7) Limit sodium intake to no more than 1200mg/day. Sodium carries water which will make you look & feel bloated, and can lead to high blood pressure. Eat high potassium foods to lower sodium levels.
8) Drink 80-120oz of water everyday. Prevents overeating, reduces soreness after exercise, and keeps your skin looking healthy.
9) Limit sugar consumption because excess sugar is turned into body fat. Avoid "sugar free" foods/drinks because artificial sweeteners are not properly metabolized by the body and are turned into body fat.
10) Get rest every night! Lack of sleep increases levels of body fat production hormones and decreases growth hormones that help us recover from day/exercise.
Wednesday, November 2, 2011
RIO Fitness Chicago® Tip:
The three quickest ways to gain body fat are: overconsuming calories daily, drinking alcohol, and stress. Solutions: have a qualified health professional calculate your specific daily calorie limit and then start staying within it; eliminate/limit your weekly alcohol intake to 1-2 drinks/wk; and to help regulate the hormone imbalance caused by stress, get 30-60mins of rigorous exercise every day. Identify which of the three is preventing you from seeing results and break the cycle TODAY!
The three quickest ways to gain body fat are: overconsuming calories daily, drinking alcohol, and stress. Solutions: have a qualified health professional calculate your specific daily calorie limit and then start staying within it; eliminate/limit your weekly alcohol intake to 1-2 drinks/wk; and to help regulate the hormone imbalance caused by stress, get 30-60mins of rigorous exercise every day. Identify which of the three is preventing you from seeing results and break the cycle TODAY!
Tuesday, November 1, 2011
RIO Fitness Chicago® Tip:
Most Americans drink about 30% of their daily calories. That is a leading cause of obesity in this country because of all the sugar & calories in soda/juice/sports drinks. Sugar is now a major food group, and sugars in soft drinks are now the largest single source of calories in the American diet. Let's break the cycle with a 30 Day Challenge of ZERO soda/juice/sports drinks! Replace those with water & decaffeinated tea. Not only will you see a major difference in your waistline, but your skin will look better, and you will feel more energy.
Most Americans drink about 30% of their daily calories. That is a leading cause of obesity in this country because of all the sugar & calories in soda/juice/sports drinks. Sugar is now a major food group, and sugars in soft drinks are now the largest single source of calories in the American diet. Let's break the cycle with a 30 Day Challenge of ZERO soda/juice/sports drinks! Replace those with water & decaffeinated tea. Not only will you see a major difference in your waistline, but your skin will look better, and you will feel more energy.
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