Category Archives: Uncategorized

What Happens When You Stop Working Out

WHAT HAPPENS WHEN YOU STOP TRAINING?

EVERYONE KNOWS THAT YOU NEED TO EXERCISE TO BE HEALTHY, BUT FEW REALIZE HOW QUICKLY YOUR BODY STARTS TO SUFFER AS SOON AS YOU STOP TRAINING. THIS GRAPHIC WILL HELP YOU AVOID THAT IGNORANCE.

So, what happens when you stop training? The truth is that it does take some time to really lose everything you’ve gained from your current training program, however, the longer you go the more dire the consequences get. Use this simple guide to learn how quickly your body can start to degrade when you stop training.INFOG_StopTraining

WEEK 1: ENDURANCE

After 1 week your endurance and conditioning will suffer.

WEEK 2: MUSCLE LOSS

After 2 weeks your muscles will start to decrease in mass.

WEEK 4: MASS & ASS

Lean muscle mass will drop, body fat will start increasing more rapidly.

WEEK 12: PERFORMANCE

Full effects of inactivity start setting in: fatigue, cardiovascular issues, all benefits of previous exercise gone.

WEEKS 13-52: RISK

Long term inactivity will affect you from head to toe. Increased weight gain, blood pressure issues, bone density loss, strength deterioration.

WRITTEN BY WOLFMASTER ON .

Benefits Of Creatine

Whether you are relatively new to the fitness scene, or a seasoned powerlifter or bodybuilder, odds are that you have heard of creatine. It is also likely you have heard both good and bad things about this notorious supplement. The purpose of this article is to provide information on creatine, its efficacy and/or benefits, the types of creatine available, some debunking of media propaganda, and proper dosing protocols.

 

WHAT IS CREATINE?

I am sure even the biggest couch potato has at least heard of the word creatine. But what is it? The word creatine is derived from the Greek word for meat, and was first discovered by a French scientist by the name of Michel Chevreul in the 1800s.5

Creatine is a naturally occurring nitrogenous organic acid found in the skeletal muscle of vertebrates.About 95% of the creatine found in the human body is located within the skeletal muscle. Creatine is produced from amino acids, L-arginine, glycine, and L-methionine to be exact, and the process is performed mainly in the kidneys and liver.2

Most of the creatine found in our bodies comes from the foods we eat. Unless you are a vegetarian, up to half of the creatine that is stored in your body can come from meat.5

 

WHAT IS CREATINE’S FUNCTION, AND WHAT ARE THE BENEFITS OF SUPPLEMENTATION?

Without getting too scientific and technical, creatine is stored in the muscles and is used as a form of energy called phosphocreatine. Phosphocreatine is associated with power output in prolonged muscle use. When this is depleted within the muscle, muscle fatigue is triggered. Increasing creatine within the body has been proven to help increase phosphocreatine output during anaerobic activity. This is known as the ATP-CP energy system within the body.6

 

As briefly touched upon, increasing the creatine content within the muscles helps prolong the depletion of phosphocreatine. This in short means an increase in muscular endurance, as well as an increase in strength and power.6

 

Another benefit of creatine is that it helps muscles look fuller due to the fact it actually draws water within muscle cells, increasing the volumization of muscles. This has shown to have quite beneficial anabolic effects, since it increases protein synthesis. The increase in the volume of the muscle cell signals that it has grown. Consequently, that muscle cell responds by increasing its production of vital proteins, or simply put, an increase in the efficiency that protein is utilized.4

 

Creatine has also been shown to buffer lactic acid build up. This means the “burn” you feel during a given exercise may not be as intense, or may be blunted, possibly resulting in more reps.3

 

TYPES OF CREATINE AVAILABLE:

 

Since creatine was discovered in the fitness world as a beneficial supplement, supplement companies have been trying to manipulate the chemical structure to produce a better version. While there are brief studies that show some newer versions tend to be slightly absorbed better than the original version, creatine monohydrate, which was first introduced by EAS in 1993, the exorbitant costs these companies are charging for these “super creatines” is probably not worth it.

Without getting into detail of the advantages/disadvantages of each, below are a few examples of available creatines today. Keep in mind creatine monohydrate has been proven time and time again as safe and effective, and supplement companies are constantly trying to “reinvent the wheel” so to speak in order to make money with the reintroduction of various types of creatine.1

  • Monohydrate
  • Ethyl Ester
  • Tri-Creatine Malate Buffered
  • Creatine Liquid

CREATINE AND THE MEDIA:

As with anything that yields results, the media has placed blame on creatine for some bad things that have happened to athletes over the last few years. There are countless studies, articles, etc. to debunk some of the propaganda the media associates with creatine, which are mainly kidney issues. Here is a summary taken from a study posted on T- Nation.

The research unequivocally states that creatine is safe in the measured parameters (7, 12, 15, 20, 22, 23), although some people are quick to point out that no long-term studies (i.e. 10+ years) have been performed. Interestingly, so much research on safety has come out in the last few years that a couple of complete literature reviews have been performed on the topic (1, 31). For those who question the long-term effects on kidney and liver function, we have to think that if five straight years of use has zero negative effect, then the negative effect we’re waiting for just won’t ever happen

Any time athletes suffer from dehydration, the media is quick to blame creatine. They often quote high levels of creatine were found in tests in individuals who suffered dehydration. First off, creatine cannot be detected in a user through tests, meaning it is virtually impossible to detect if someone is supplementing creatine. Moreover, the media often mistakes creatine with creatinine, which is a totally different substance that will be elevated due to dehydration. Creatinine is not creatine, but a breakdown product of creatine within skeletal muscle.

There is no proof to show creatine dehydrates an individual, and in fact, the facts state otherwise. A study posted on T-Nation quoted from Dr. Richard Kreider:

We did several studies back in the mid-90’s that measured and monitored injuries, cramping issues, heat illness, fluid shifts, etc. The studies generally showed that there was no negative effect at all from creatine usage or there was a slight hyper-hydration where you have some fluid retention, so core temperature is lower when exercising — a benefit. Athletes using creatine actually had lower instances of cramping.

There are literally thousands of cases, studies, etc. on creatine’s safety, but the ones posted are just examples of some that can aid in getting rid of the negative connotation that often accompanies creatine.8

HOW SHOULD CREATINE BE DOSED?

Not much has changed in the method of dosing creatine in the last decade. Some people choose to go through a “loading phase” which is in fact just that. Basically it saturates the muscles quicker, and the effects are believed to be seen at a faster rate.The loading phase usually consists of five days, supplementing about 20 grams per day. Each dose should be about 5 grams, and doses should be spread throughout the day.  After the “loading phase,” supplementing 5-10 grams per day is shown to produce optimal results.7

 

Many people choose to cycle creatine as well. As with anything, the body can become accustomed to it over time and it can lose its efficacy. Consequently, it is common to take creatine for 8-12 weeks, followed by a break of 8-12 weeks. The process can be repeated. Cycling is optional, but is a common practice.

Another common practice proven to be effective is to supplement creatine with a simple carbohydrate such as grape juice. The simple carbohydrates help create an insulin spike, and this helps deliver the creatine to the muscles at a much faster rate for quicker and more efficient absorption.

Also keep in mind, due to its nature creatine is most effective when staying fully hydrated. It will not be beneficial if you are not drinking plenty of water.7

CONCLUSION:

If you are looking for a safe, proven, effective supplement to help you get that extra rep in the gym, then creatine is for you. Keep in mind, creatine is simply a supplement, which means it should supplement a good diet and training routine; there is no supplement that can replace either. However, if both are spot on, you can expect a nice boost from this naturally occurring supplement.

 

Read more at: BreakingMuscle

Strength Training For Real Strength

Too many trainees and athletes are quick to overlook (and sometimes forget) about body weight training. Even so, you can become very strong when training with just your body weight.

Body weight training is all about the basics and the truth is, no matter how advanced you are, your body will always fall back on its base level of strength. Your overall body weight strength will always serve as the foundation and bridge to your other strengths.

When it comes to the basics of body weight training, you should be familiar with all of the essential movements: squats, lunges, push ups, pull ups, rows, and plank variations. You should also have the ability to climb, crawl, sprint, and jump. These are primal movements.

Obviously there are hundreds, if not thousands of different variations for each of the basic body weight training movements out there, but no matter what, all of them come back to being able to perform the basics.

Body weight training serves as your foundation and is the driver of all of your other strengths and skills. Strength tools such as kettlebells, dumbbells, barbells, and sandbags are useless without having the proper body weight strength and conditioning foundation.

One of my biggest pet peeves is when young athletes or new clients come into my gym and they get frustrated when I don’t quickly put them under a heavy barbell to see how much weight they can lift.

Most of my clients (and even advanced athletes) have HORRIBLE form and technique when they first come in; this is totally normal, and quite frankly, all too common.

I’ve always made it a point to go body weight training first and to make my clients prove to me and themselves that they are strong enough to handle their own body weight correctly and efficiently before using other strength tools extensively.

Body weight Workout Program for Strength and Conditioning: Body weight Standard

The rule of thumb I have for my clients and athletes is that they have a solid level of body weight strength before they go on to any external types of resistance. You should easily be able to perform the following:

1. Standing Poses – Build leg strength as well as flexibility in the hips and hamstrings.
2. 25 “Ass to Grass” Body weight Squats.
3. 5 Chest-to-Bar Pull Ups (any variation).
4. 25 Chest-to-Deck Push Ups
5. 25 Lunges per Leg Non-Stop.
6. 3 Handstand Push Ups OR 5 Pike Presses.
7. 20 Recline Rows.
8. 10 Hanging Knee Tucks.
9. 90 sec Basic Plank Hold.

The Bodyweight Gauntlet

Basic to Beast Complete Bodyweight Workout Program
One of the best types of tests that I like to put my athletes and clients through challenge their general body weight conditioning and strength levels is the Body weight Gauntlet.

I’ve always been a huge believer of training aggressively and pushing your body to the limit in order to take your results to the next level. Yes, there are progressions to follow, but the bottom line is that in order to get the best results possible, you must attack your workouts relentlessly.

Basics are always important, but intensity and focus should be number one over everything else!

The Body weight Gauntlet features four essential movements:

1. Push Ups – any variation

2. Strict Pull Ups – all grips and variations 

3. Squats – ass to grass only!

4. Burpees  – chest to floor with a jump at the top

Perform an all out, three minute set of each exercise and keep track of all of your reps.

For a beginner, this can get brutal real quick. As a person progresses overtime, they’ll start to see the differences in strength and overall conditioning quickly.

I don’t recommend an absolute beginner to take this on. I’ll usually have a complete beginner progress through each of the four basic movements first to get a solid base of bodyweight strength and conditioning built up before I let them loose on the Body weight Gauntlet.

While this may look like nothing more than a simple conditioning test, the real key to success is having a solid base of body weight strength to begin with. From there, it’s all about improving on this strength and increasing your efficiency of each movement over time.

Try it out and take the test to see where you’re at. Are you as BEAST or just a Proven Soldier? Leave your comments and score!

Beyond Body weight Training Basics

Now, beyond the basics of body weight training, you must understand that in order to get stronger with your own body weight, you must start to progress in difficulty.

Being able to bang out squats, push ups, lunges, and pull ups by the dozens or even hundreds is pretty good, but to what point? This will indeed help you achieve more conditioning-wise, but overtime, you won’t get that much stronger maximum strength-wise.

In order for your training to be truly effective in helping you gain more strength, you must start to build more strength with more progressed movements over time.

This is where different forms of advanced body weight exercises come into play.


You should also have the ability to climb, crawl, sprint, and jump. These are primal movements. Obviously there are hundreds, if not thousands of different variations for each of the basic body weight training movements out there, but no matter what, all of them come back to being able to perform the basics.

A great way to enhance your training and make it more advanced is to make it explosive by increasing the speed of the movement.

While this won’t work strength directly, it will help the body move with more force and speed which will ultimately crossover into helping you increase in overall strength. The faster you can move, the better.

One of my main coaching cues to my athletes and clients is to always be as explosive as possible with your movements during the concentric phase. I want my people to be thinking about lifting fast, never slow.

Obviously, I want people to be under control during the eccentric portion of the movement, but when it’s time to contract, you must contract with speed!

An example of this would be the push up. Imagine yourself at the top of the movement; as you descend down into the push up, you want to keep your whole body tight from head to toe (core especially).

A key point is that your whole body should work as one solid unit, never in parts, so keep your whole body engaged throughout the movement. As you come down you want to be in control.

You don’t have to go slow, but make sure to be under control. This is the eccentric portion of the movement. Now, as you come back up, you want to imagine moving your body as fast and as explosively as possible.

This is the concentric portion of the movement and you always want to focus on moving as fast as possible here.

Once you start to really slow down with your movement and you can’t move as fast as you know you can, (i.e. you start to grind out your reps), that’s a good point to stop your set.

This is known as “submax” training and this is a very important key to focus on to help increase body weight strength overtime. I refer to this point a lot when training push ups, pull ups, and rows.

I see too many people do these movements to failure, and when you train like this all the time, you fry out your central nervous system.

To make a long story short, it takes your central nervous system a lot longer to recover than it does for your muscles, so whenever you train to failure, it’s going to take your body a lot longer to recover from your workout.

Recovery and Body weight Training

Basic to Beast Complete Bodyweight Workout Program
Getting stronger requires your body to recover, and if you’re always cashed out from taking all of your movements to clear failure, you’ll be struggling at getting stronger, faster.

The overall point of this is to focus on being FAST with your movements and avoiding taking your sets to failure most of the time. Be efficient and crisp with your movements and you’ll continue to progress. Just think: quality over quantity.

Another way to increase your overall strength is to use advanced variations of movements. Obviously, if you’re not someone who can do advanced movements, you need to work through your progressions.

When it comes to building up more strength via body weight movements, it should be a no-brainer to make the movement harder.

One of the simplest ways to make a body weight movement more advanced is by moving the positioning of your feet or hands.

I’ll use the push up as an example again: a simple beginner’s push up would be your regular push up from the floor, the next level would be a push up with your feet elevated on a box.

You could also implement the use of a suspension trainer and do push ups while holding the straps or having your feet suspended in the straps. You could also do extended range of motion push ups with your hands on medicine balls or boxes.

There’s pretty much a limitless amount of things you can do to progress.

You can implement speed and power into the mix by doing explosive plyometric push ups which would be another way to make your normal push ups even harder.

One of the top progressions would be to totally remove the opposite arm out of play and perform single arm push ups.

The point is, there are literally thousands of ways you could progress your different body weight training movements to make them harder. The harder you make them, the more strength you’ll build up in the end.

Switching over to the lower body, another example would be squat progressions. Obviously, you would start off with your basic body weight squat, making sure to always get your “ass to the grass” first and then progress from there.

One of the first things you could do to make it more difficult is to add an explosive jump at the end of your squat. This would be another example of manipulating the speed of your movement.

You could also hold your hands overhead in a prisoner position or an overhead position to make it more difficult. To take things up another notch, implement the single leg squat (also known as a pistol squat).

Body weight Standard Tips and Tricks

Basic to Beast Complete Bodyweight Workout Program
1. Focus On The Basics First

Master your basic squat, push up, pull up, row, lunge, and your abilities to sprint, jump, climb, and crawl. Once you get those down, you can then move on to the more advanced movements.

2. Train FAST

Focus on performing your movements as crisp, clean, and explosive as possible.

3. Avoid Failure

Grinding out reps by going to complete failure will have you regressing in the long run. Leave a few reps left in your tank each set. This will keep you fresh and allow you to train aggressively more often.

4. In Reference To The Body weight Gauntlet

Make sure you only do this type of challenge every 4-6 weeks since you will be pushing yourself beyond failure when doing so. Doing the Body weight Gauntlet or a similar type of extreme workout too much and too often will result in a decrease in overall results.

Remember, it’s about the quality and balance of your workouts! Compromising your muscle’s ability to function is antithetical to a healthy, lean, and strong body!

 

11 Super Side Effects From Taking L-Carnitine!

2016-01-29_13-30-14

By Roger Lockridge

L-carnitine is synthesized in the body from the amino acids lysine and methionine. Learn how your chances of success can increase with this in your arsenal.

L-carnitine is synthesized in the body from the amino acids lysine and methionine. Regardless of what your bodybuilding and fitness goals are, losing fat or gaining muscle, your chances of success will increase greatly if you have l-carnitine in your supplement arsenal. Studies focusing on how carnitine works have been done as far back as 1937. Let’s take a look at some of the benefits that l-carnitine can have on your goals and your health.

FAT LOSS

If you are looking to get lean, then this is the amino acid you need. L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized to produce energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant as well. Therefore, l-carnitine would be a major asset to have in your arsenal when you are dieting. It not only will help keep your body from storing fat, but it will increase your aerobic capacity to help you burn more calories.

MUSCLE MASS

L-carnitine is also a great weapon for hardgainers looking to pack on muscle. Supplementing with l-carnitine can help you increase your strength and heavier weights mean bigger muscles in the long run.

BONE MASS

Aging bone loss is a major concern of many senior citizens and post-menopausal women. Of course this can lead to increased chances of fractures, osteoporosis, and arthritis among other bone diseases. Fortunately, by taking l-carnitine, you can slow down the bone loss process and improve bone micro structural properties by decreasing bone turnover.

HEART CONDITIONS

Carnitine is primarily used for heart-related conditions. Several clinical trials show that L-carnitine can be used along with conventional treatment for angina to reduce the needs for medicine and improve the ability of those with angina to exercise without chest pain or discomfort. Some studies have determined that taking l-carnitine after a heart attack decreases the chances of suffering another one later. Carnitine has actually been given to help treat people with heart disease.

KIDNEY TREATMENT

Your kidneys produce carnitine so naturally when people have been diagnosed or may have kidney disease, carnitine is recommended to help make up for the deficiency of carnitine that your kidneys aren’t producing.

MALE INFERTILITY

For those men that have been trying to have children and have low sperm counts, carnitine has been suggested and shown to help improve both sperm count and quality sperm.

WOMEN WHO BREAST FEED

New mothers who choose to breast feed normally do so in part because of the number of calories it burns, but one side effect is it lowers your body’s amount of carnitine. Even though you are sufficient in it while you are pregnant, taking extra carnitine can help prevent your body from being deficient. Combining both the breast feeding and the carnitine means that new moms will lose that baby weight faster.

TYPE II DIABETES

People that have Type II diabetes can also benefit from carnitine supplementation. Taking L-carnitine helps diabetics by increasing glucose oxidation, glucose storage, as well as glucose uptake.

IMMUNE SYSTEM

L-carnitine serves as an antioxidant that can help prevent damage done to your healthy cells by free radicals. This can help you out when you have a cold or are dealing with various seasonal allergies and training.

10 BRAIN FUNCTION

Seniors that can use something to help improve brain function has more than just gingko biloba to take. L-carnitine helps protect the brain from both age related and stress related damage to the brain which helps it function longer and better.

11 ANTIDOTE TO VALPROIC ACID POISONING

Although it may not be a bodybuilding issue, there are thousands of documented cases of valproic acid (clinical anticonvulsant and mood-stabilizing drug commonly used for major depression) ingested every year. Despite not being able to serve as a total antidote on its own, taking l-carnitine is considered to help you if for some reason you do suffer from this dangerous poisoning.

HOW MUCH DO I TAKE AND HOW CAN I TAKE IT?

Generally, taking a range of two to four grams of l-carnitine a day is good for general health and to help you reach your fitness goals. L-carnitine does come in capsules, tablets, and liquid form. There are many types of carnitine products found at Nutrition 4 Less store. If you would rather try to take it through your food, there are many food sources that contain carnitine. Red meats and dairy products are your best choices for carnitine, but other great foods include nuts, seeds, artichokes, asparagus, broccoli, Brussels sprouts, collard greens, garlic, mustard greens,okra, parsley, kale, apricots, bananas, bee pollen, brewer’s yeast, buckwheat, corn, oatmeal, rice bran, rye, andwhole wheat.

CONCLUSION

So make sure that you give some consideration to this supplement. It definitely offers a wide number of benefits that you should be taking advantage of.

How Sleep Is Good For Your Health

A man sleeping

A man sleeping

1.) Improve memory

download

Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or “practice” skills learned while you were awake (it’s a process called consolidation).

2.) Curb inflammation

Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.

3.) Spur creativity

spur-creativity

Get a good night’s sleep before getting out the easel and paintbrushes or the pen and paper. In addition to consolidating memories, or making them stronger, your brain appears to reorganize and restructure them, which may result in more creativity as well.

4.) Improving Athletic Abilities

If you’re an athlete, there may be one simple way to improve your performance: sleep. A Stanford University study found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.

5.) Have a healthy weight

If you are thinking about going on a diet, you might want to plan an earlier bedtime too. Researchers at the University of Chicago found that dieters who were well rested lost more fat—56% of their weight loss—than those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)

6.) Lower stress

download

When it comes to our health stress and sleep are nearly one and the same—and both can affect cardiovascular health.  “Sleep can definitely reduce levels of stress, and with that people can have better control of their blood pressure,” Dr. Jean says. “It’s also believed that sleep effects cholesterol levels, which plays a significant role in heart disease.”

7.) Steer clear of depression

Sleeping well means more to our overall well-being than simply avoiding irritability.

“A lack of sleep can contribute to depression,” Dr. Jean says. “A good night’s sleep can really help a moody person decrease their anxiety. You get more emotional stability with good sleep.”

 

More can be read at

http://www.health.com/health/gallery/0,,20459221,00.html

Diet Awareness

you are what you eat 2

you are what you eat

 


 

 

 

 

 

 

“The trouble with dieting,” I hear many [people] say, “is that it takes too long. If I want to look good for my anniversary next month, I should’ve started losing weight way back in February. Now that I’m finally focused, it’s too late.” Well, yes and no. Taking the long-term approach to weight loss is wise because it means you’ll lose pounds slowly and steadily — making it more likely that you’ll keep them off. But there are ways to rev up your metabolism so you burn calories and lose weight more quickly. Check out my favorite no-fail jump starts.

Watch Your Fluids

1. Drink green tea. Get this: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period. If you can believe it, those 70 calories a day add up to a total of 7.3 pounds of fat a year! It’s not magic, it’s science: Researchers believe the difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.

20 ARTICLES

HOW MANY CALORIES DO YOU NEED?

10 IRON-RICH FOODS YOU SHOULD BE EATING

8 WAYS TO GET A FLAT BELLY WITHOUT DIET OR…

AT-HOME WORKOUT: 30 MINUTES TO SLIM

2. Avoid calories in a glass. Scientists now know that the body does not register liquid calories in the same way it does solid calories. Drinking a grande caffe mocha, for instance, won’t make you feel satiated the way eating a bowl of pasta will. Which means that although the caffe mocha actually has a greater number of calories than the pasta, you’re still more likely to want a second cup from Starbucks than another plate of linguine. So monitor your intake of juice, soda, coffee drinks and wine. If you consume one of each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

Start Lifting

3. Buy a set of five-pound weights. It’s a onetime investment you’ll never regret. Here’s why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you’ll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple biceps curls or triceps pulls right in your home or office. Do these exercises three to four times per week, and you’ll soon see a rapid improvement in your physique.

4. Lose the salt. Sodium contributes to water retention, making you look and feel bloated. Do you eat too much salt? Probably — the daily value suggests no more than 2,400 milligrams of sodium each day (or about one teaspoon), but most of us are getting more than twice that amount. So keep an eye on your sodium intake, and that doesn’t just mean ditching the saltshaker. Hidden sources include soups, canned foods and drinks (did you know a serving of regular V8 juice has 800 mg of sodium?), salty snacks such as chips and pretzels and many prepackaged foods.

Heat Things Up

5. Spice it up. Angelo Tremblay, Ph.D., director of the division of kinesiology at Laval University, in Canada, found that eating hot peppers can boost a person’s basal metabolism (the total calories the body burns at rest). The reason? Capsaicin, a compound found in jalapeno and cayenne peppers, may increase your body’s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What’s more, eating hot peppers may reduce your appetite, Tremblay says, helping to curb your cravings. So spice up your stir-fried veggies, eat low-calorie chili or salsa (try them on salads and baked potatoes), and watch the pounds come off faster.

6. Get some sleep. As funny as it sounds, sleep deprivation may make you fat — and not just because you’re susceptible to cases of the late-night munchies (although there’s that too). Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours, according to researchers at the University of Chicago. So don’t skimp on your zzz’s, and you’ll be rewarded with an extra edge when it comes to shedding pounds quickly.

Move Around

7. Go for an evening walk. Don’t get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people’s metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you’ve stopped moving. What that means for you: Those dinner calories have less of a chance to take up permanent residence on your hips.

8. Eat every meal. Listen up: Skipping meals will not make you lose weight faster. That strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat — even if you consume the same foods as always — your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your purse or briefcase — anything that will keep you from going hungry.

9. Add 20 minutes of exercise per day. If you’re on a diet, you’re probably already working out a couple of times a week. (No? Well, you should start!) But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee. Taking the dog out, gardening and even housecleaning all increase the number of calories you expend. You don’t have to go for a jog (although that would help!) to speed up weight loss. Twenty minutes of moderate exercise a day means you’ll burn approximately 700 calories.

Drink Up!

10. H20, H20, H20. You’ve heard it before, and you’ll hear it again. That’s because drinking 64 ounces of water daily is one of the easiest ways to speed up weight loss. Your body needs water in order to efficiently metabolize stored fat. When you shortchange your supply, you’re likely to slow down that process, meaning it’s more difficult for you to burn calories. An easy eight glasses a day (at least!) will keep your system running smoothly.

11. Don’t go for the gimmicks. At any given time, there are dozens of weight-loss hypes in the marketplace that claim to have the ability to take off 10 pounds in 10 days, or whatever. Desperation can tempt us to try anything, but you and I both know these schemes don’t work. Save your money, but more importantly, save yourself from the emotional pain when these gimmicks fail. Be realistic. Jump-start your weight-loss program in ways that make sense, and not only will you be thinner, you’ll be happier too.

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/

4 Tips To Keep Your New Fitness Goals

you are what you eat 3

1. Don’t Overwhelm Yourself

Setting goals that seem outrageously difficult or unattainable will discourage you from giving it your all or quitting entirely. Try breaking your bigger goals down into smaller, more realistic increments.

2. Don’t Be Afraid To Ask For Help

Getting our cardio or weight regiment started can be intimidating. Whether at the gym, park, or our own living room, we have a tendency to compound this already challenging, but noble act by worrying about how we look when we’re exercising: “I look too fat.” “I look too weak.” “i look too skinny.” “Am I doing this right?”

These insecurities, however true in our mind, most likely reside only in OUR mind. If there’s a lingering question about losing weight, gaining weight, gaining strength, or the correct way to do an exercise, work up the courage to ask the people around you . 9 out of 10 times people are more than willing to help answer questions and they’ll  be flattered they were chosen for advice! One fantastic way to lessen the anxiety is to get a workout buddy!

getting started 4.

3. Reward Your Efforts!

rewards

Whatever helps us get into those workout clothes and propel us off to exercise should be used as motivation for the hard work our goals require. It can be anything from a tub of protein to a new pre-workout formula we’ve been eyeing . By mindfully attaching our goals to rewards, we’ll be infinitely more psyched to get out of bed for that 6 am spin class. 

Alternatively, these carrots we dangle in front of us don’t have to tax our pockets! Smaller rewards have been shown to be just as effective, so try smaller rewards like new workout tunes for the playlist, a new magazine or book, or adding $1 to a “goal jar” for every small goal reached!

 4.  An Attitude Of Gratitude

In addition to functioning as a stress reliever, grateful people have more energy, which provides them the fuel needed to get an efficient and healthy workout. People with gratitude are scientifically proven to exercise more. In one study, participants who kept a weekly gratitude journal exercised 40 minutes more per week than those who didn’t. Believe it or not, it true!!!

gratitude

Remember, the Nutrition 4 Less Pasadena family is here to help you achieve these very possible goals!!!! We hope this helps!!! 

Staying On Track For New Years Resolution

Getting Started                    Diet

 

 

 

 

 

 

New Year’s Resolution Key To-Do’s:

  1. Take the first step and get started: One of the looming issues with a New Years Resolution is starting.   It hangs over you like an ominous task.   But here is the thing, your first run won’t be perfect.   In fact, it will begin to reveal what you need to do next time to progress and will help you plan for your second step.
  2. Build the habit: It takes 30 days to build a habit and is why most people fall of the New Year Resolution in the first month.
  3. Commit to eating right: Don’t just plan to cut out junk food, look at your entire day and plan your meal and eat time.   A modular meal prep bag (such as Isobag) are perfect for this.  They not only allow you to plan what you will eat, but guide you on portion size.

Hands down, what you eat has the biggest impact to your weight management goals!

Come talk to us.  We can help.  Happy New Years! Getting started 2