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,
Happy Monday to you!
I hope you had a great weekend and are ready to kick butt this week. I was a bit troubled over a conversation I had with a friend over the weekend about trying to lose weight and eating better. She was talking about a wrap that would allow her to slowly begin to eat better, but immediately be able to wear a dress she hadn’t been able to wear in over six months to go to a party. It left me no option than to tell her what I thought about her situation and to also write this post for you.
Salons, spas and affiliate marketing companies have been offering body wraps for years. Now they have become the newest way to lose fat. The truth is, you may lose weight and inches but the loss is temporary. It may last up to a week but the loss is entirely water weight and will be regained. This article will discuss the pros and cons of body wraps.
Exercise can be pretty boring. When trying to lose weight, make sure you have some entertainment during those long cardio sessions. Get a book to read or even an audio book to listen to. Create a music playlist that is fast and high-energy and will keep your body moving.
A vital step in weight loss success is understanding portion sizes. Get in the habit of reading the nutrition label before you eat or drink anything. As I always say, if you don’t know what it is….DON’T EAT IT! Although the carbs and calories may look fine at first glance, you will often be surprised to find that there are two, three or more servings in that one bag or bottle.
A great weight loss tip is to pack your lunch. No matter how carefully you make your selections, food choices at restaurants are always going to be higher in fat, calories, carbs and sodium than what you can make yourself. You can still treat yourself to a lunch out on occasion, but make a habit of taking your lunch with you most days.
It may seem hard to find time to exercise when trying to lose weight, but you can burn calories by doing your regular household chores. Vacuuming, washing dishes, and doing laundry are all regular chores that burn fat. Since everyone finds time to do housework, it is easy to do some exercise every day. If you are more ambitious, you can get a solid workout in first thing in the morning taking no more than 20 minutes.
A simple way to stay on task when it comes to weight loss is to have an accountability partner to do these things with you. Having a friend that is also eating healthier and exercising along with you can motivate you to keep going, even if its under the obligation of your promise. Also, this way, not everyone around you is eating the fatty foods you can barely resist.
Adjusting your bedtime ritual can help you be successful on your weight loss journey. Adding an extra hour of sleep time has been shown to help people make better decisions when it comes to the food they eat. Feeling more alert also helps to reduce stress-eating.
Try sucking on an ice cube as a means to curb a craving. This trick works well because the desire to eat is often sated just by having some sort of foodstuff in your mouth.
The benefit of a body wrap is really softer, smoother skin. During the treatment, you will sweat and remove some toxins from the body but, like water weight, the toxins will eventually return. Body wraps are probably best for someone who wants to look a bit slimmer for a special evening or weekend. Regular body wraps are not dangerous as long as you remain hydrated.
Do you want temporary and more expensive, or permanent and life changing?
Thanks for reading.
How’s it going?
I hope this reaches you in good spirits on this Wednesday. So this will serve as the first step in the vetting process for the Eradicate Diabetes Plan. If you are serious about doing something about your condition, your circumstances, this all important step is crucial.
I want to create an environment for you to feel comfortable with planning steps to reverse your condition. I offer this solution:
Join my Eradicate Diabetes Group. This is a dedicated site and forum to allow those wondering what a normal life is like to start building upon one. Instead of denying yourself another day of life, connect with others and share your struggles and success. Support and accountability are two major components to defeating this curable disease. We can do it together.
I want you to imagine:
No longer being dependent on medication to treat your diabetic “symptoms”.
Having endless amounts of energy and living life on your terms.
Building on positive eating habits to share with family and friends.
Paying this lifestyle of yours forward to another in need.
This is your new life…it’s waiting for you. Let’s get you started with step 1 today.
I look forward to working with you,
The following shopping guide provides you with a convenient list of foods that you should focus on picking up to include on your diet.
|Brown rice Oatmeal Bran cereal Sweet Potatoes||Apples Oranges Blueberries Strawberries Blackberries Raspberries Peaches Cherries Melons Bananas Peppers Spinach Onions Mushrooms Carrots Broccoli Cauliflower||Chicken Breasts Egg whites Salmon White Fish Seafood Low-Fat Cottage Cheese Lean Red Meat Whey Protein Powder Greek Yogurt Low-Fat Yogurt||Olive oil Nuts Natural Nut Butter Seeds Avocados Fatty fish Fish Oil Flaxseeds||Herbs Spices Low-Sodium Soy Sauce Low-Sodium Chicken Broth Balsamic Vinegar|
This is just a template that contains many of the items that you should use daily to promote better health and use to make better selections while grocery shopping.
We’ll talk again soon,
It’s a lot easier than you think!
When structuring each meal, the easiest strategy is to follow the simple 4 step plan:
Step one – begin each meal by meeting your protein requirements. Remember that most people will need about 20-30 grams of protein per meal to meet their daily total requirements of one gram per pound.
Step two – Load up on the vegetables and fruits. As for a general rule, since fruit typically increases blood sugar levels consume fruits either early in the day or post workout when blood sugar levels are typically lower.
Step three – keep the meal within you per meal caloric budget (as calculated in phase 1). If and only if you are still within your caloric budget, then you can moderately add “Quality Carbs” to fill the remaining caloric demands.
Step four – do not allow fat content to exceed 30% of the caloric value of the meal. Of this, fats should be consumed from non animal source “healthy fats”
Keep this in mind as you continue to refine your eating strategy.
Have a great day!
Lots of people who decide they want to lose weight believe that it’s an all or nothing approach. They decide that they’re going to give up all the foods they used to love and adopt a completely new eating strategy which is filled with healthy foods that they’ve never eaten before in their life.
However, losing weight is all about balance and there’s no reason for you to give up your favorite foods completely. While you will need to make changes to your eating strategy, you can still enjoy your favorite foods in moderation and lose weight.
A good way to balance healthy eating with your favorite foods is to adopt an 80/20 rule where 80% of the calories you consume come from living healthy foods and then 20% of the calories you consume come from other foods of your choosing.
By adopting this 80/20 rule, you’ll find that losing weight is much more fun as there are no restrictions and no foods are off limits. The freedom to eat your favorite foods in moderation makes the whole process much more enjoyable and you’re much more likely to stick with it as a result.
Hopefully you find this useful to incorporate into your daily routine. Leave me a comment below and let me know!
Your Pal in Health & Wellness,
P.S. Don’t forget to register for my free webcast Weight Loss For Diabetics. It is content driven to provide you with a comprehensive plan to help you blast through fat and maximize your diabetic weight loss efforts.
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,
No, that title is not a typo.
One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies. There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat. Another is when you purpose deprive your body of food to try and “speed up” your results.
Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism. What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again. If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future. Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.
Yours In Success,
This went out today. Enjoy!
For immediate release For Further Information contact: Jeremy LaRochester Phone: 904-497-4472 email: Jeremy.firstname.lastname@example.org
Fitness Professional Vows To Help 1000 People Eradicate Type 2 Diabetes
Jacksonville, Florida Jeremy LaRochester, fitness professional and NESTA member has taken a bold move seldom seen in the fitness industry by challenging the pharmaceutical therapies utilized for diabetics. "No person suffering from diabetes has ever been cured of diabetes through pharmaceutical medications - ever." Jeremy LaRochester continued, "It's never happened in the history of medicine. However it has been cured through natural means and proper supplementation" Conventional medicine continues to insist that diabetes is incurable. The approach of the medical community is that of extremely toxic chemical medications and processed dead foods. Of this, Mr. LaRochester says this system, "simply doesn't work." Jeremy further states that big pharma and conventional medicine remain silent on the natural healing processes because it certainly does not enhance the greater agenda which is the bottom line. Utilizing what Jeremy calls a 90/10 rule of nourishment 90% live plant based proteins and 10% meats allows the body to heal itself to a great extent with additional supplementation. Jeremy adopted a vegan eating strategy at the age of 10. His father died when Jeremy was 9 from a heart attack due to complications from diabetes. Jeremy's older brother also suffered a fatal heart attack at just 34 years old - also related to diabetic complications. "It's at home with me. I've experienced up close and understand the devastating effects it can have on a family and children. I have two small children and I teach them the value of not just good fitness habits, but outstanding eating choices which translates into excellent eating habits as they get older. My goal of 1000 people to help eradicate their diabetes is small. I'm attempting to give someone their life back so they have years to share and do whatever with family and friends, or just themselves." "It's very unfortunate and sad that diabetics in some form feel like the medications being taken are maintaining them. They're actually causing further complications - such as severe liver disease. This is one of many untold truths that diabetes medications are well known for liver and kidney disease." For more information on Jeremy LaRochester and his mission to eradicate type 2 diabetes, visit www.larochesterfitness.com ###