Happy Tabata Tuesday!
As you know by now, the tabata protocol is a solid and efficient way to shed unwanted weight. I have a special post to excite and inspire you today!
Shedding pounds and health aren’t always tied together. The creation of muscle increases the density of weight within an individual and can even cause a person to gain weight, given that they are building more muscle than they are burning fat. It’s important to learn the ways to lose weight correctly; losing muscle can be very harmful in its own right. Learn the tips and tricks to lose weight without losing muscle in this article.
An important part of proper weight loss is to eat at least three times per day. Skipping meals only lowers your metabolism and therefore causes you to gain weight, or lose it more slowly. Make sure that you eat a healthy breakfast in the morning and then another meal with a solid snack for the day.
In an effective weight-loss exercise routine, it can be very helpful to schedule your workouts as early in the day as you can. Exercising first thing in the morning provides you with increased energy levels throughout the day. It also helps your mood, because all day long you can be proud of the fact that you already got your workout done.
Ignore what your scale says. A lot of people find themselves easily discouraged when their scale does not indicate that they are making immediate progress. If you are exercising and dieting properly, just ignore the scale entirely. Keep up what you are doing. It might take a little while, but eventually you will begin to see results.
When you arrive at work, park your car as far away from the entrance door as possible. The calories burned by this extra walking every work day can really add up and help you lose weight faster. If you use public transport, get off the train or bus a stop before your destination and walk the extra distance.
Reduce the amount of carbohydrates that you eat throughout the day. Also do not eat any carbohydrates late in the afternoon or in the evening. You can increase the amount of good fat and protein that you eat to compensate for your lost calories when you cut out the carbohydrates.
Get rid of clothes that do not fit you anymore. Motivate yourself to keep the weight off by only buying clothes that fit your body now. Remove any clothes that are now too large for you from your wardrobe. You can donate them to charity or sell them for a tidy sum.
A key tip for anyone embarking on a weight loss program is to shift focus away from the number on the scale. Weighing oneself on a daily basis can seriously undermine weight loss efforts, because the normal fluctuations that will surely register on the scale can have a devastating impact on motivation and morale. A better strategy is concentrate on positive changes in body shape and muscle tone, rather than on actual weight in pounds.
Eliminate soda to lose weight. You would probably be shocked to know how many calories a day you are getting just from your sugared sodas. If you trade one super-sized soda for a no-calorie water instead, you can cut 400-500 calories. Multiply that over several drinks a month, or a week, and you can see how quickly that adds up.
Avoiding obvious anorexic behavior sounds easy but can easily tempt the amateur exerciser with its surprising results. Making sure to perform weighing tests with regularity and eliminating other factors can help regulate this behavior. Additionally, solid knowledge and application of the many other details listed in this article can help an individual realize their true progress into getting their goal body.
Take these tips and convert them into a winning strategy! Talk to you again soon!
Yours In Success,
So how do you prepare and recover?
Having masses of energy before, during and after a Tabata workout can be hard. You need to find foods that give you different types of fuel to suit the situation.
Pre Workout Fuel
As you may already know, Tabata style workouts are extremely quick and intense. They are over within a matter of minutes.
This means that before working out you need to find something that’s quick and easy to consume which provides forms of “fast release” energy. With this type of energy, your body will be able to use it almost instantly hence helping you power through the workout ahead.
What to Avoid:
You may have heard of preworkout energy drinks. Although there is a time and place for these products, they are not recommended.
This is due to the sometimes dangerously high caffeine content as well as some extremely high amount of sugars packed into these energy drinks. Thinking of drinking a sugar free energy drink?
You may want to think again as even more chemicals and artificial sweeteners are added to these products which are known to, over time, lead to health problems.
Energy drinks and pre-workout products can also become addictive and after using these supplements before every single session you may start to rely on these to get through a workout.
When for any reason you don’t have access to one or want to stop consuming them, it can leave you feeling low throughout the day with withdrawal symptoms let alone having not enough motivation for the gym.
What To Choose:
You have a range of choices when it comes to getting in some quality sources of fast release carbs / energy.
If your Tabata workout in the morning a fantastic example of a breakfast could include some egg yolks. These are rich in B-vitamins which convert food into the energy we need. They also contain vitamin D to maintain strong and healthy bones.
Furthermore, they are also a great source of protein which is essential for the day to help you reach your daily intake of protein.
With this you could include some other items for slow releasing carbs / energy throughout the day or a healthy choice of cereal.
A handful of raw pepitas or dry roasted pumpkin seeds can give you a natural jolt to power through a workout. Pumpkin seeds are a good source of protein, healthy fats and fiber, keeping you feeling full and energized longer.
Fresh Pressed Veggie Juice:
But what should I drink? Green Juice. Whip out the juicer, grab some kale, romaine lettuce, couple stalks of celery, a pinch of ginger, 1/2 of lemon and lime and about 3 medium sized carrots. Fresh juice will not only naturally hydrate the cells in the body, it will also carry micronutrients to aide in increasing the effeciency of the lymphatic, digestive and metabolic systems to name a few. Within moments of drinking this fresh juice, you can feel the body responding because absorption is immediate, thus allowing the elimination of toxins from the blood and creating a more alkaline state within the body.
One of the most important determinants of your energy levels is hydration. Dehydration kicks in much sooner and harder than starvation. Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue.
Without enough water, we cannot metabolize the food we eat into fuel and ultimately cease to function properly. Always drink plenty of water throughout the day, especially before and during workouts.
Post Workout Fuel
Post work-out fuel is a little easier. You may feel hungry and in need of a full on meal depending on the time of day. If this is the case, make sure to get a healthy, balanced meal consisting of your protein, carbs and fats.
If you’re looking for some slow release energy / carbs try:
Whole Grain Cereal:
Whole grain cereal is a fantastic source of Fiber and can slow the release of glucose into the bloodstream which leads to more consistent energy levels throughout the day and post workout. Organic Oats (Oatmeal) is an ideal fix as well as an awesome fiber source.
Just a few more ideas to incorporate into your eating strategies to help your fitness and lifestyle progression.
Thanks for reading,
Losing weight can seem like an impossible task to accomplish. Just thinking of starting a new plan or exercise routine can seem overwhelming. But with a little discipline and a healthy balanced eating strategy it is possible to achieve your weight loss goals. Finding a weight loss plan that you can stick to long-term is essential.
Occasionally it is perfectly ok to give in to a craving. Every now and then, reward your hard work by indulging in one of your favorite foods. But always remember to use portion control. Instead of reverting to your old habit of eating an entire bowl of ice cream or a huge slice of cake, just eat a small amount, savoring every bite.
To add variety to your eating strategy and enhance your weight loss success, keep an open mind about foods. Just because you didn’t care for the taste of spinach when you were a child doesn’t mean you won’t find it appealing as an adult. Try sampling healthful vegetables and fruits you’ve never eaten before and you might just be surprised at what you’ve been missing.
Don’t be afraid to give yourself pep talks when needed. If you are scared of looking stupid, then you are only holding yourself back due to a silly fear that is just nonsense. Give yourself a pep talk, regardless of where you are, any time you feel that you are slipping down a bit.
In order to lose more weight faster, add green tea to your nutritional plan. Green tea is known to increase metabolism. Studies have shown green tea to boost metabolism 4% without effecting heart rate. It also has small amounts of caffeine. Green tea has become widely available and reasonably priced.
Losing weight is not easy to do alone. To assist you to lose weight, it is helpful to have an accountability coach or exercise buddy; someone who can keep your company and keep you on track. Not only is having a buddy great for accountability, but it can also make it easier to do activities that you would not want to try alone, like going to a challenging new class at the gym.
When adopting a new eating strategy to lose weight, be sure not to starve yourself. Studies have shown that people who eat less and are thinner are shedding excess water before the body goes into starvation mode. This is counterproductive to the weight loss process. Be sure to eat plenty of fresh vegetables rich in micronutrients and lots of fresh seasonal fruit to maintain energy and to boost the immune system and metabolism.
If you overeat one day let yourself know that there is nothing wrong with that and it is not the end of the world. All you have to do is make sure to do a little more physical activity the next day to get off all of the calories that you consumed.
Do not be discouraged when you gain weight in any one week during your new routine. One reason could be that your gained more muscle mass than fat that you had lost! And that’s no bad thing at all, as more muscle means more calories will be burned. This is especially common in people that were very inactive or that added a great deal of exercise to their normal routine. There are other causes possible as well.
Grab a smaller plate. Even the healthiest foods can be bad for you if you eat too much of them. Using a smaller plate or bowl can help your brain tell you that your stomach is full faster, because your eyes are used to seeing larger plates. Take advantage of this to avoid over-eating.
A journal can be a very effective tool in your weight loss plan. Keeping a journal helps to make you accountable. It also lets you know what’s working (and what isn’t) during the journey toward your weight loss goal. Write every bit of food you consume in your journal, and every minute of exercise as well.
As was stated before, losing weight can seem like an impossible task to accomplish. It is easy to feel overwhelmed, but instead of feeling overwhelmed feel empowered. Find a weight loss plan that works for you, and make it a part of your life. As long as you stay dedicated, it is completely possible to achieve your weight loss goals.
If you find yourself looking for an accountability coach to help you on your weight loss journey, complete a coaching client application to see if we are a perfect match to work together!
Yours In Success,
Hi, I hope you are doing great today! So the day has come for me to talk to those that refuse to listen to family and friends, doctors and even themselves! Yes, the inner voice that says you need to change your eating habits. Well, I think I am going to piggyback your inner voice today and hop on my soapbox because this is important and nobody else is going to tell you like this:
You need to stop drinking regular & diet sodas. If you replaced a 20oz bottle of soda with water daily… You would easily lose up to 35 pounds in one year
* Replace coffee with a natural fat burner like Green Tea because coffee increases stress & stress leads to fat gain and… Coffee does suppress appetite, however it increases your cravings so beware once it is time to eat!
* You can drink the natural Green Tea fat burner, lose more weight, and still get your caffeine fix for the day
* Cut down on or try to stop drinking alcohol. (Please limit negative responses to two sentences! Lol) Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily
* AVOID the grocery store snack aisle – Stop eating potato chips, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you’ll stay addicted to them (even after you gained lots of weight eating their snacks)
FACT – The companies don’t care if you gain weight because of their snack products as long as they make their money off YOU and if you’re addicted to snacks!
* You need to make a strong effort to cut down on your salt & sugar intake because it will cause you to gain water weight making you look fatter
* Avoid processed foods as much as possible because the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter
* Read food labels and avoid anything that has sugar as it’s main source of carbs or has corn syrup & hydrogenated oils as ingredients
* Don’t be fooled by the term “Multigrain” since it’s just a fancy word for processed carbs and choose “Whole Grain” products only.
This post will certainly raise some hairs with some, but I promise that all of the statements above will benefit you and your health in the long run versus the short term, feel good, high blood pressure and blood sugar foods you are currently ingesting!
Thanks for Reading!
Two of the most popular New Year’s resolutions are to “get fit” and “lose weight”. Many people head into January really excited about these resolutions but after a few months they have reverted back to their old habits. I believe one of the main reasons that people fail with New Year’s resolutions such as these is that they don’t properly integrate the changes into their lifestyle. The good news is that today I am going to help you be successful with your New Year’s resolutions of “getting fit” or “losing weight” by adopting a healthy approach to carbs.
What Are Carbohydrates?
If you are up to speed on the latest eating strategies (diet plans) you have probably heard all about carbohydrates. One minute we should be avoiding them at all costs and then the next minute we should be filling our faces with them. But what do they actually do?
Carbohydrates only role in the body is to provide your body with its preferred source of energy. If you don’t eat any carbs your body can get energy from dietary fats or protein. However, carbohydrates are much easier to break down into energy so if they are available your body uses them first.
In addition to this, certain carbs are also a very good source of health boosting vitamins, minerals and phytonutrients. These are nutrients that your body requires in very small amounts. They have a long list of health benefits in the human body but overall they promote optimal health and ensure that everything inside your body is running as it should be.
Which Carbohydrates Are Healthy?
As I mentioned above, there are plenty of conflicting opinions when it comes to carbohydrates. So which carbs are healthy? The answer is – natural carbohydrates.
For example, a bar of chocolate contains carbohydrates but is not very healthy at all. A banana also contains carbs but is a much healthier choice. The key difference between the two is that chocolate bars are highly processed whilst bananas are all natural.
Natural carbohydrates sourced from fruits and vegetables are normally much lower in calories than processed carbs. Plus, they contain lots of vitamins, minerals and phytonutrients which are often stripped out of processed carbs.
How Can You Eat More Natural Carbohydrates?
The simple answer is to eat less processed products and eat more fruits and vegetables. However, it’s one thing to say it and quite another to actually do it. Here are a couple of tips that should help you along the way:
1) Make Sure Every Meal Contains At Least 1 Piece Of Fruit Or Vegetables:- If it’s breakfast time make sure you are having some fruit with your meal. If it’s lunch time make sure you’ve got some salad or steamed vegetables included. If it’s dinner time make sure you are fully incorporating vegetables into the dish. Doing this will supply your body with a healthy stream of natural carbohydrates right through the day.
2) Substitute An Unnatural Carbohydrate For A Natural Carbohydrate Each Day:- If you eat a chocolate bar and a bag of crisps every day, ditch one and replace it with an apple or an orange. Doing this will cut some calories out of your day and also increase your intake of vitamins, minerals and phytonutrients.
3) Find Fruits And Vegetables That You Like:- A lot of people make the blanket statement that they do not like fruits and vegetables. In a lot of cases this is simply not true – they have just not tried enough different types. So if you think you don’t like fruits and vegetables make a real effort this year to find fruits and vegetables that you do like. There are thousands of different fruits and vegetables out there so the chances that you cannot find at least one which you like are pretty slim. Once you have found some fruits and vegetables that you like follow the two steps above so that you are giving your body a regular supply of natural carbohydrates.
By adopting the healthy approach to carbohydrates discussed in this article you will achieve your New Year’s resolutions of “getting fitter” or “losing weight”. Natural carbs boost your fitness by giving your body the energy, vitamins, minerals and phytonutrients it needs to perform at 100%. They also help you lose weight as they are much lower in calories than processed carbohydrates. So fill up on the fruits and veggies, avoid the chocolate and soda and make this New Year the healthiest one ever.
Have a great weekend!
Yours In Success,
Hey guys and gals! Yes, I am starting to find myself up late again! I wanted to give you something to read tonight and into tomorrow.
It’s true! A carbohydrate-rich diet can inflate appetite and girth. Low-carb diets do promote short-term weight loss, but are you accompanied by some severe dangers. So what should you do? The truth is, you can consume carbs – it’s just a matter of how to chose them and use them!
Carbohydrates are the body’s ideal fuel for most functions. They supply the body with the energy needed for the muscles, brain and central nervous system. The human brain actually depends exclusively on carbohydrates for its energy.
Carbohydrates can be found in fruits, vegetables, beans, dairy, foods made from grain and sweeteners like sugar, honey and corn syrup.
The body converts digestible carbs into glucose, which is what our cells use for energy. Some simple carbs break down quickly into glucose while others that are complex break down slowly and enter the bloodstream gradually. This may give you a different insight into someone who is suffering with hyperglycemia. They are sometimes in need of a simple carbohydrate to break down quicker and get into the bloodstream such as a piece of hard candy (also simple sugar).
During digestion, all carbohydrates are broken down into glucose before they can enter the bloodstream where insulin helps the glucose enter the body’s cells. Some glucose is stored as glycogen in the liver and muscles for future use – such as the fuel and energy to workout. If there is extra glucose, the body will store this as fat.
You should know that there are Three Basic types of Carbohydrates:
1. Simple – Carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. This type should be monitored due to the nature that simple carbohydrate foods can cause extreme surges in blood sugar forcing the increase in insulin release. This can also elevate appetite and subsequently also elevate the body’s fat storage.
2. Complex – These carbohydrates are called Starch commonly. They are made up of many sugar units and are found in natural and refined form. An example of a natural form would be Brown Rice. The refined form example would be white bread. By design, this carb takes longer to be broken down and digested.
The effect on insulin levels with Complex carbs is much different than a simple carb. Complex carbs only trigger a moderate rise in insulin levels. They also stabilize appetite and result in fewer carbs stored as fat. Natural complex carbs like brown rice are absorbed slowly as well with digestion.
3. Indigestible – Our third type of carb is also known by a different name. That name is Fiber. The body is unable to break fiber down into small enough units for absorption. Because of this, Indigestible carbs are not an energy source for the body, however they do promote health in many other ways.
In my next post I will break down and tell you what you should know about low carb diets, the body’s reaction to these diets to include long term exposure.
Thanks for reading!