13Sep

15 Essential Fat Loss Tips

posted by:  |   category : blog  |   comments: 0 Comment

If you’re on a mission to slim down and tone up then it’s really important to hone your fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are precious muscle, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…

Fat Loss Tip #1: Keep Track

Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance.

Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental eating tip of all time, a healthy breakfast with a good protein source will help your body have good calories to burn throughout the a.m. hours, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: Avoid Getting Too Hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of the hunger moment. Keep healthy (high protein and low carb) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.

Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.

13Sep

What’s Lifestyle Got To Do With It?

posted by:  |   category : blog  |   comments: 0 Comment

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You’ve heard this before, and it makes sense, right? So why haven’t you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it’s a futile struggle. Change always wins.

The most consistent thing in life is change. Since you’ll never escape it, you might as well channel it. It’s time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term ‘healthy lifestyle’ only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience – and that’s not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don’t have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

  • What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

    Here are some practical examples:

    • Choose salad over chips or fries
    • Don’t add butter to your food
    • Eat fresh produce with every meal
    • Purchase fat free dairy productsM
    • Limit desserts to one or two per week
    • Cut out mindless snacking
    • Drink water, not soda

    I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

  • What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

    I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer – contact me to get started on a lifestyle enhancing program today.

    Here are simple ways to move more:

    • Watch less TV
    • Stretch stiff muscles every day
    • Play at the park with the kids
    • Go for a jog
    • Do some pushups every morning

    While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor – make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

04Jul

Forget your weight. Do this instead

posted by:  |   category : blog  |   comments: 0 Comment

How would you like to get rid of your bathroom scale? To never again subject yourself to the angst and humiliation of stepping on and waiting for the number-that-will-determine-your-self-esteem to light up the screen.

Sounds awesome, right?!

It’s been ingrained in us from an early age to worry about our weight, however today I’d like to show you how the number on your bathroom scale is an unreliable measurement of your progress that should really be thrown out the window.

Bathroom scales are unreliable.

Take that number with a grain of salt. Your typical bathroom scale is a digital gadget with serious limitations, attempting to measure your gravitational force.

Digital scales must be recalibrated after every move. This means that if you pick up your scale and the place it down again you must press on the scale for a reading, wait for the numbers to clear, and then proceed with weighing yourself. Most people miss this step and end up with inaccurate readings.

Digital scales must be placed on a hard, flat surface. Since the reading is coming from gravitational force, the slightest inconsistency with the weight distribution into the floor could skew the reading.

Accurate scales only tell part of the story.

At the doctor’s office you’ll encounter the more accurate balance beam scale. This scale directly compares your weight (gravitational force) to counterweights. The readings from balance beam scales are more consistent and accurate than digital scales.

However…

Even an accurate reading of your weight only tells part of the story. Your weight (gravitational force) naturally fluctuates throughout every day due to in the intake and excretion of fluids and food.

A pound gained from drinking a large glass of water has no distinction from a pound gained as a result of fat storage on your body when measured on a balance beam scale. However these two weight sources will lead to two very different bodies!

Body composition is what you’re after.

Your body is composed of three things: fat, lean mass and water. An attractive, fit body is composed of a low amount of fat, ample lean mass, and healthy water levels. When you walk into the gym and tell me that you want to lose weight, what you’re really telling me is that you want to lower your percentage of body fat.

When you begin the process of fat loss, the initial drop that you see on your scale is mostly water weight. This happens as your controlled diet empties out stored energy that releases the water that is held with it. This initial drop in weight makes you feel good…

Until you get back on the scale the following week to see that your weight has barely even budged. This normal ebb and flow of body transformation nearly always brings discouragement. You feel like somehow you’re failing since that initial weight loss has now slowed to a crawl.

What’s crazy about the psychological mind game that the scale plays is that during the third week of a body transformation, when the scale shows the least impressive change, your body composition is actually cranking up to very impressive levels. So while you saw half a pound lost on the scale, behind the scenes you lost three pounds of fat.

Remember that all weight is not bad. What you don’t like to see and feel on your body is fat. As noted above, fat is not the only thing measured by your weight. Those toned muscles that you want to have will bring up the number on your scale, but as long as fat is converting to lean mass, the result is a stunning body transformation.

Pictures are more powerful than numbers!

It’s possible to measure your body fat levels using different tools. These readings will give you a clearer picture of what is taking place beneath your skin, as your body composition shifts to a lower percentage of body fat.

However, pictures are what I have found to be the most powerful measure of body transformation. A picture is truly worth a thousand body composition number readings!

When you see two images of yourself, side-by-side, and your eyes take in the differences in the shape and appearance of your arms, legs and stomach it is truly a magical moment; a moment when you understand how silly the number on the scale really is in the face of your undeniable, stunning body transformation.

If you’re ready to begin your own stunning body transformation, with the goal of lowering your body fat, feel free to reach out to me. I’m here to get you into the most spectacular shape of your life!