February 2012 Archives

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These days you can’t go anywhere without hearing

about a new weight loss breakthrough.

A pill, a cream, or a new fad diet – you name it and
it’s going to solve all of your weight loss problems
in 30 days or less. Or not.

The truth is that most of the things you hear about
weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific
areas of your body

This myth is as old as dirt, yet it persists.
It must be that the thought of melting fat from
any desired part of the body is so appealing,
however untrue it may be.

In reality your body will lose weight wherever it
wants to. It’s safe to assume that you’ll lose fat
‘last place on, first place off’.

So if you put on weight first in your thighs and
then on your waist, then expect it to come off
your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the
picture that weight loss is a complicated process.

You have to eat certain foods at certain times and
avoid other foods at all costs.

Of course all of these popular diets conflict over
which foods you should or shouldn’t eat.

The truth is that you don’t have to make weight loss
such a science.

Simply eat healthy fresh foods that haven’t been
processed, and eat smaller amounts than you’re
eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can’t tell you how many times I’ve heard women tell
me that they won’t do resistance training because
they don’t want to bulk up.

Each time I have to hide my smile.

You see, the process of bulking your muscles takes a
lot of hard work. You have to consume high amounts
of protein and you have to consistently tax your muscles
to fatigue.

And you have to have the male hormone testosterone
coursing through your body.

In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection
chiseled.

Hey, ab crunches suck, and you shouldn’t do them,
to rely on them to get into great shape.

A trim midsection will only come as a result of proper
nutrition, effective intervals and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities
when they think of working out.

Going for a run, riding a stationary bike,
or taking an aerobics class.

Well, times have changed and so should your workout.

The benefits of resistance training now
trump straight cardiovascular training.

Resistance training strengthens your heart while
toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the
past, they should fit into your overall plan for health
and wellness.

The benefits of resistance training, especially
in fat loss, are astounding.

Do you have other weight loss beliefs that simply
aren’t delivering results?

Reply to this today and I’ll help you bust the
myths, discover the truth, and create a fitness
and fat loss program that will give you the
body that you deserve.

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What’s the first thing you think about when you hear the word ‘cardio’?

What I think of is running.  Not sure why but it is, even though I know there are so many other tools that can improve cardiovascular endurance other than running.

What do you think of?  I bet some of you are in the same boat as me and think of running, or biking, or spinning, or a step aerobics class. Regardless of what method you think of, something else I’m sure of is that you think of sessions being long and very time consuming.

But if you are a frequent reader of my blog or newsletter, you know my position on ‘cardio’ and know that there are alternative methods of training cardiovascular endurance but may not have explained why these methods work better than traditional running or the common training methods.

First of all, training in long bouts to increase cardiovascular endurance is unnecessary (with the exception of ultra long distance sporting events).  Short bouts higher in intensity with periodic breaks creates an interval effect enough to cause a reaction in the body for improvement in cardiovascular endurance.  One thing to keep in mind is that when the body adapts to a stress you place upon it, most of the time, provided the stress is supportive for growth and improvement, will overcompensate to the stress.  That means if you are training in an interval format, the body will adapt to take on the stress of interval training, which is much higher stress, than a cardiovascular endurance training session will provide.   This effect alone opens doors to many more options in your cardiovascular training.

Secondly, and perhaps more important, is the negative stress placed on the body during long bouts of cardiovascular training.  Cardio, is nothing more than very high repetition strength training, and the amount of repetitions performed during just one bout is tremendous.  High repetitions performed for a very long time without much rest (multiple days) can produce overuse injuries and impact injuries much sooner than if you changed up the training stress (upper body cardio, lower repetition cardio training).

Here are some examples of cardiovascular training that can cut the reps down without compromising the results:

Kettlebell Swings (actually burns twice the amount of calories than running).  All of these can be performed in interval format or for reps or time (shorter time periods).

Kettlebell Snatch

Battleropes

Burpees or other bodyweight training

Stair sprints

Movements like this instead of the ultra high repetition and wear on your joints and body will promote longevity in your training and reduced negative stress, which will reduce the likelihood of injury without compromising your results (your results will actually be enhanced).   Regardless of your choice of cardiovascular training, be sure to use variety and mix things up often to avoid overuse and boredom.  Also employ shorter high intensity bouts alternated with recovery bouts to enhance the results, save your body, and keep things interesting.

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Chocolate Raspberry Dreamers

Ingredients- (Makes 4 servings)

  • 1 cup all-natural fat-free cottage cheese
  • 3 tablespoons 100% fruit raspberry spread
  • 2 tablespoons cocoa powder
  • 4 cups fresh raspberries
  • 2 tablespoons natural 70% cocoa mini dark chocolate chunks

Directions

To the jar of a blender, add the cottage cheese, fruit spread, and cocoa powder. Blend on high until smooth, turning off the blender intermittently to scrape down the sides. Transfer the mixture to a resealable plastic container and refrigerate for 1 hour, or until chilled.

Divide the raspberries evenly among 4 martini glasses or to-go cups with lids. Spoon one-quarter of the chocolate mixture (about 1/4 cup) over each and top with 1/2 tablespoon of chocolate chunks.

Calories Per Serving – 179

Let me know what you think.

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Filed under fat loss, flatten stomach, food, recipe by on . 2 Comments#

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I wish that I had a dollar for every time someone asked me “How Do I Get Rid of My Muffin Top”?

Well it’s time I address this once and for all.

Please save this email and feel free to forward it to your friends. I want them to hear me out too.

1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if it’s just a 30-minute walk/jog around the neighborhood. Don’t say you don’t have time for exercise; you have to MAKE time. Yes, it takes time and effort, but you’re worth it, right?

2. Walk as much as you want, but don’t do cardio for more than 60 minutes at a time. If you do, you risk burning muscle instead of fat.

3. You must do resistance training to gain muscle tone. One pound of muscle tone will burn an extra 50 calories per day. Muscle is metabolically active.

4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). That’s not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.

5. Eat breakfast every day within an hour of getting up. People who don’t are 450% more likely to be overweight.

6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because you’re constantly digesting food.

7. Avoid these as much as possible:

– Trans fat (any type of partially or fully hydrogenated oil)
– High fructose corn syrup (soft drinks are LOADED with it)
– Fast food
– Junk food
– White sugar, white flour, white rice, white potatoes
– The deadly C’s (cookies, cakes, candy, chips, cola)

8. Build your diet around these trim-body-friendly foods:

– Nuts, any kind (almonds are best)
– Beans/Legumes
– Fresh vegetables (green is GREAT!!!)
– Eggs
– Lean meats (fish and poultry top the list)
– Olive oil
– Whole grain breads/pasta
– Fresh fruits (anything that ends in “berry” is a winner)
– Tea (green tea or black pekoe tea)
– Cold water or ice water (your body has to expend extra calories to heat it up)

9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces ( 2) of chocolate every week ( very very small :) – just don’t overdo, and (2) Allow yourself one “cheat meal” every week where you eat and drink whatever you want as long as you don’t gorge yourself. That’ll help keep you from feeling deprived and it’ll make it easier to stick with your new healthy eating plan.

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