Simple Mistakes That Stop Weight Loss
"Eat less, move more"—whether you're trying to lose weight, melt fat, or muscle up, I'm sure you've heard this advice before. But losing weight, burning off stubborn fat, or gaining lean muscle isn't as easy as it sounds. Especially if you're over age 30 and you'be been losing and regaining weight for most of your life.
The truth is that in today's world of over-processed foods and ginormous portions most people struggle to lose weight. If you've endlessly been working to lose weight but haven't seen any significant results, you're probably making one of these mistakes.
You're Starving Your Body of the Protein it Needs
This has nothing to do with starving yourself, but it does have to do with starving your muscles and feeding your fat cells, which slows down your metabolic rate, making you soft and flabby (including your face). Think of it this way, would you be able to build a bonfire if you didn't have enough of the right kind of wood? Absolutely not!
Your metabolism works the same way, with the same concept. It's not going to magically begin to increase the right amount of specific nutrients to start burning fat again, which increases your likelihood of losing weight. This means that protein needs to become your priority and you'll need sufficient amounts of it.
Most of us get too much of the wrong kind of protein—hard to digest, high in fat, and wrong kind of carbs. Yet we wonder why we can't seem to lose weight or melt off that stubborn body fat. The fact is if you don't consume enough of the right foods, your metabolism is being turned off versus being turned on. This leads to your body not being able to use the calories you're feeding it, so they get stored, and you keep gaining weight, or not losing. Every calorie you eat is either used for repair or to make hair, skin, nails, and preserve or grow lean muscle tissue—or it's stored. It's that simple.
Remember this the next time you go off on an eating frenzy, thinking you'll only have a little. Every little bit counts!
Without the right amount of nutrients and sufficient or adequate calories, no matter how much you exercise you cannot lose weight. And you certainly won't burn off fat. What you eat is 90 percent of your success. Simply put, working out will not help your weight loss if you're not eating right.
Now, you're probably wondering how much protein you would need to consume to boost your metabolism and preserve lean muscle tissue, which is what keeps your metabolic fires burning hot and prevents that dreadful metabolic slowdown. An easy way to figure out this number is to take your lean body weight (use your goal weight) in pounds and plan on consuming one (1) gram per pound of that lean body weight. If your goal weight is 120 pounds, your daily protein target is 120 grams of lean, metabolic boosting protein.
This is best achieved using LynFit Complete Protein Shakes, Lean Bars, and fish. They are lowest in fat, thus the best for weight loss. That's why celebrities and professional athletes use these tools versus trying to eat food. Plus, they are quantifiable, so you don't guess if you ate too much or too little. Using protein weight loss tools can nail your numbers every time.
After a few weeks, if you still don't feel you've boosted your metabolism enough, try upping your protein by having a Lean Bar. Lean Bars are made with the same superior quality protein used in LynFit Protein Shakes. Or, add a piece of white fish instead of chicken at dinner, to keep fat grams low, but protein high enough to make a change in your body.
You probably think that there's no way you'll have time to consume that much protein every day. A lot of times this can be true, which is why pre-planning, meal prep and having the right tools such as LynFit Protein Shakes and Lean Bars is going to be your best friend. They make losing weight and melting belly fat faster and easier.
Starting off, you should divide your protein up, so you're consuming protein 4-5 times daily, spaced 2½-3 hours apart. But, if you want quicker results and a better boost, divide your meals, so you're consuming six meals daily. If you think that's too much protein, use one (1) scoop of protein powder instead of two (2) in your shakes. Or, use the new Egg White Protein—it's lower in calories and carbs.
If you don't think you'll be able to eat up to six meals daily, you can try adding a little extra protein powder or ½-1 Lean Bar to your meals so you nail your protein quota. And, don't forget to start your protein-boosting early, around 6-7 a.m., and stop by 8 p.m. each night in order to get it all in. It's okay if your protein shakes are closer together—2-2½ hours is okay. You'll find that you're not hungry at all, and that's a good thing!
You're Lacking in Energy and Need that Extra Boost
Your will is the most powerful muscle in your body. If you want something bad enough, you're going to do whatever it takes, and work your tail off in order to achieve it. Losing weight is no different. You must have a sense of urgency, and urgency requires energy. Why?
Let's say you're doing weightlifting using 3-5 pound weights, and you're able to do ten reps without breaking a sweat. Do you think your muscles are breaking a sweat? Of course not. You have to have a sense of urgency and power in your workout, and that sense of urgency will require extra energy—a kick in the pants. That's where LynFit Daily Power Shot comes in. It's the perfect way to ensure your body is getting the nutrition needed for that urgent push to accomplish your goals. It's the ultimate energizer!
You would have to juice over 30 pounds of produce to get the same nutrition that you'll get with Daily Power Shot. It is the most complete liquid mineral colloidal multivitamin available, delivering unparalleled nutrition, fast, all-natural energy we all need more of.
You're Not Sleeping or Getting Enough Rest
Weight loss and workouts push your body to the limit, which increases your sleep and rest demands. Getting enough quality sleep can boost weight loss because your HGH (Human Growth Hormone, responsible for anti-aging and burning fat) levels are at their highest when you're sleeping.
Quality sleep also balances cortisol levels that may be stopping you from losing weight, melting off stubborn belly fat, and becoming stronger. There is a study that directly correlates lack of sleep and high cortisol levels. Cortisol is a catabolic hormone that breaks down muscle, and that is the absolute last thing you want when trying to melt fat and lose weight. That's why I suggest everyone try LynFit Lean Sleep, which is also an antioxidant that can help boost your immunity and reduce joint aches and pains.
Your Hormones are Out of Whack
If you're over age 40, you need a boost—a hormone boost, that is! If you're a male, you need a testosterone booster, and if you're a female, you need to balance your hormones by reducing the stress hormones and increasing the good hormones that help you feel good and slow down the aging process. Additionally, you need to boost thyroid function so you can lose the "middle-aged spread" that's now covering your six-pack.
LynFit Thyro-Boost features powerful ingredients backed by separate human clinical trials that show it to boost testosterone, decrease estradiol, and reduce cortisol levels, keeping your thyroid working up to par, so you stop gaining weight and start losing weight.
You charge your cell phone at night, right? So do the same thing with your body, so it's performing at its best. Take Thyro-Boost every day!
You're Not Consistent
Making the necessary changes to help achieve your goals is one thing—sticking with it is another. You can't expect to see significant results if you only put in the time and effort for just a few weeks. You need to remain consistent with your nutrition and make sure you're getting enough exercise. It's that consistency and frequency that get results.
There's nothing wrong with taking a few days off from your workouts to recharge your body, or even splurging one or two meals weekly. Everyone needs a little upzig now and then, and God knows we all need down time. But allowing yourself to slip back into bad eating habits, not get enough rest or getting lazy, stop you from seeing results. It's those bad habits that will cause you to lose all the progress you worked so hard to achieve.
You need to commit 100 percent in your nutrition and do your best, if you're serious—really serious, about losing weight. I can guarantee you this...you'll never be sorry that you did. But you'll be sorry if you don't. Don't quit on yourself because YOU CAN DO IT!
Need help? Email us at Support@LynFit.com and visit us on social media (@LisaLynFitness) for more inspiration and tips. We may even answer your questions there!
BELEIVE. BEGIN. BECOME.
Moms Of Multiples Crave 4-Times More Sugar!
If there's anything moms of multiples know all too well, it's chronic stress. While they are doubly blessed, studies show that moms of multiples experience quadruple the stress, especially during the toddler and teen ages.
This chronic stress affects each mom in a different way, and for lots of moms, it's intense sugar cravings due to hormonal changes and chronic fatigue that stresses our adrenal glands to the point of overload. All of which zaps our energy, sending us running for anything that's sweet.
The sweet tooth makes things worse because it sends our blood sugar levels soaring and the aftermath of that quick sugar-fix high is an energy crisis crash. This is a viscous cycle and the reason why we become addicted to sugar.
How do you kill a sugar craving rather than giving in to it?
- Drink more water to help flush your system and cut back on caffeine. Switch to herbal teas instead.
- Stop eating the wrong kinds of sugar. Go cold turkey to get the best results. Swap your cookie or sweet treat for a delicious green apple. Green apples have super powers when it comes to satisfying sweet cravings and turning off your hunger hormones.
- Graze on lean, clean protein throughout the day such as egg whites, 1–2 ounces of turkey breast, or your best bet is a clean low calorie, low sugar, low carbohydrate whey protein shake or Lean Bar. The right protein can make your life easier when things get busy, and it requires no thinking, planning or prep. Lean, clean protein nourishes your body, giving your brain what it's craving while boosting mood and energy. This healthy habit is always the best remedy when it comes to killing sugar cravings.
- Of course, it goes without saying that we need to be as concerned about our rest as much as we worry about our kid's rest. Go to bed at the same time as your kids and you'll wake up feeling refreshed and renewed the next morning so you can enjoy every second with your precious kids. You'll be setting the very best example for your kids.Self care is the most important job we have as a mom. Who knows—you might even wake up early enough to workout before the kids get up.
For more information about killing cravings please consult The Metabolism Solution. You can do this!
Pain And Weight Gain
Pain affects more than your weight loss:
- 15,000 people yearly die because of opioid use
- More people die from prescription pill use than in car accidents
- More than 100 million people in the U.S. have pain that won't go away
- Over 95 percent of the world’s population has health problems with over a 1/3 having more than five ailments
- A quarter of Americans (76.5 million) age 20 and over, report a pain problem that persists longer than 24 hours
- Adults with back pain are often in worse physical and mental health than those without pain
- Pain sufferers are three times more likely to be in fair or poor health and four times more likely to experience psychological distress
- Pain is the top cause of disability in the U.S., costing society $560–635 billion dollars. An amount equal to $2,000 for each of us, and this does not include pain treatments.
If you struggle with any type pain, I don't have to tell you how it affects every aspect of your life. When you're in pain or not feeling well you crave (and eat) all of the wrong things, making matters worse. Your sleep is affected, which stops you from working out. The next thing you know you’re standing up in front of the refrigerator eating foods that you don't even like to numb that pain. We reach for the quick fix pain relief that slows our metabolism down to a screeching halt, setting our bodies up for the perfect weight gain storm that might take weeks to turn around.
Thanks to natural remedies this can all be helped. Using the right high-quality supplements in the proper amounts you can feel better fast, without slowing your metabolism down. It's also important to keep in mind that certain drugs and over-the-counter medications may give you quick relief, but they also cause the pain to rebound even worse than it was before. This sets us up for disaster as this chronic pain forces us into a negative feedback loop that causes weight gain and stops weight loss. Did you know that most chronic pain sufferers end up taking excessive amounts of medication, drinking too much alcohol and risk becoming addicted?
It doesn't matter if your pain is caused by PMS, injuries, fibromyalgia, arthritis or the kind of chronic pain the doctors can't determine the origin. What’s important is that you interrupt this pain cycle and interfere with its debilitating symptoms as fast as you can, naturally. The longer pain is allowed to continue the harder it is to stop. Most chronic pain sufferers will tell you that their pain not only gets worse; it also seems to spread and impacts every aspect of our lives. Physically it stops us from doing the very things that keep us healthy. Mentally it wreaks havoc making it tough to be cheerful. It then gets deeper, affecting our spirituality. We stop being grateful for what is working in our lives. I refer to this as PMS — the kind we all get from time to time.
If you’re ready to stop allowing pain to rule your life it's going to take a three-prong approach, I call the PMS Cocktail. These simple steps will help alleviate pain without slowing your metabolism the way grocery store supplements can. They will boost your metabolism and improve your health. Not just physical health, but emotional health as well. I know what you’re thinking — "here we go with emotional health thing. It's not mental health that's the problem. I was fine until I was in pain." I've heard it all and have experienced it myself, but if you're honest with yourself, you'd admit that you get a bit anxious and cranky when you don't feel good. So we need to get you feeling better fast, so you want to get up and start moving again. Depression almost always equals more couch time and excess sleep that feeds pain. It's the movement that interrupts the pain, helping your body to shut it off. Doesn't that sound empowering?
Here are the three things you need to do to stop the pain cycle faster than you can say "I'm grateful"!
Pain is your body screaming at you letting you know that something is wrong and needs to be addressed. No matter what ails you, there is some movement to help. See Win the Fight: Stomp Out Melanoma for a pain relief, immune-boosting stretching and exercise regime that's safe and gentle enough to be done even in a hospital bed.
Sleep is miraculous, and the quality of your sleep counts more than you realize. Reach for effective natural remedies that promote sound sleep vs. prescription drugs that become part of your problem. Recent studies show that melatonin has a protective effect and dampens immune response without the unwanted side effects that over the counter pain medications have.
Countless studies have shown that people who practice gratitude tend to have less pain. I can hear you growling at me so don't take my word for it — try it for yourself. One of the most profound things I've learned from fellow cancer survivors is no matter how much pain they were in; they had an attitude of gratitude. This didn't come easy for me, but I guarantee that no matter what you’re going through, gratitude can change everything, and fast.
Every morning along with your LynFit Complete Protein Shake take:
(1) LynFit Pure Omega 3
(1) LynFit D3 Boost
Mid-day shut down
LynFit Recovery Agent as prescribed on the label, according to your weight
(1) LynFit Lean Sleep
(1) LynFit Pure Omega 3
*Note: Not all supplements are created equal. Most grocery store and warehouse brands are of low quality. That may be the reason you’re not seeing and feeling results. When it comes to your health, quality counts more than quantity or amount of ingredient. Try LynFit's quality. You'll see and feel the difference right away.
"With my 11th prescription in hand and 12 surgeries behind me, I hit the internet. I could not bear the thought of Gastric Bypass and more limitations. Facebook sent me to a Dr. Oz clip with Lisa Lynn, and she ignited a spark of hope. Could this program work for me? The answer is YES! I needed the whole program to move my stuck metabolism, something no one had been talking about to me. I did not need Gastric Bypass, I needed someone who understood how metabolisms work, and Lisa Lynn got it. Since then I discovered, because the program is gluten free, I was intolerant, and a clean, healthy lifestyle is what I needed. My doctors have taken me off all drugs! No longer do I suffer from Sleep Apnea, GERT, Chronic Fatigue, High Blood Pressure, High Cholesterol, and I have reversed Osteoporosis. I have had to relearn all knew about cooking. All the foods I thought were good for my family and me were not. Years of misinformation that Lisa’s book teaches. Not only did I get healthy but my whole family has benefited. We are a family focused on better eating and healthy living. Working out is a part of our daily routine, a true lifestyle change. Throw away the membership card, it’s expensive, and you’ll get a better workout with Lisa’s DVD."
Metabolic Boosting Core Walk
No time for weights? Don’t worry — this Walking Interval Workout will hit every muscle on your body. If you’re stuck in a fitness rut and your weight loss has plateaued, it may be time to boost your cardio up a notch. By incorporating intervals and strength-training moves into your core walk, you will give your metabolism the boost it needs to help you lose weight faster. This metabolic boosting Core Walk also challenges your muscles in new ways so you’ll start seeing results again.
This workout includes three different types of intervals and incorporates three different body moves that will also tighten and tone your body so you’ll start seeing results in the same week. The Metabolic Boosting Core Walk is also a great way to add some variety for people looking to break up their usual walk or cardio workout. So, re-shape, tighten, and tone up fast today with the Metabolic Boosting Core Walk.
STRENGTH MOVE #1: PRAYER PLANK
Lie face-down on the floor, keeping your body straight like a plank. Come up on your elbows and toes using your abs to lift (do not let your body bow). Hold the plank for 30–60 seconds and then relax for 3–5 seconds. Repeat this plank series 3–4 times, which targets the abs and shoulders.
WALKING INTERVAL #1
Start walking at a regular walking pace for a few minutes to warm up your legs. After 2 minutes, begin to pick up the pace, walking as fast as you can for 2 minutes. Then, slow down your pace for 1 minute, or until you feel recovered and ready to go again. Repeat this interval 3–4 times in a row, for a total of 15 minutes.
STRENGTH MOVE #2: DEEP SQUAT TO DUMBBELL FRONT RAISE
Stand with your feet shoulder-width apart holding the dumbbell in your hand in front of you. Squat down and stand back up raising the dumbbell up to chin level. Repeat this move 3–4 sets for 15 repetitions. This move works your hips, thighs, buttocks, shoulders and arms. It also burns a ton of calories
WALKING INTERVAL #2
Once you’ve completed the first walking interval, resume walking, gradually increasing your pace. This is the core middle section of your walk, and it will challenge your stamina because you’re walking at a faster pace. Start walking as fast as you can for 1 minute, then return to a normal walking pace to recover for 1 minute. Repeat 3–4 times, alternating between a fast and normal pace.
*Every person's pace is different so begin to pay attention to what your fast pace is and what a slow pace is.
STRENGTH MOVE #3: PUSH-UPS
Lie down face first on the floor with your hands next to your chest. Push yourself up until your body is parallel with the floor. Keep your body straight and your core tight. Lower yourself all the way to the ground until you can kiss the floor without lowering your head. Push away from the floor using the power of your whole body.
*Beginners may do the push-ups on their knees if needed. Repeat this move for 3–4 sets and complete as many reps as you can safely perform making sure to lower yourself all the way to the ground.
WALKING INTERVAL #3
Start walking again. Begin your interval by doing alternating walking lunges for 1 minute straight-drill style. Not sure how to do a walking lunge? Start off by leading with your right foot in front, step forward into a lunge, going as deep as you can go, then switch sides. After 1 minute of alternating lunges, go back to your walking at as fast of a pace as you can safely handle for 4 minutes. Don’t forget to stand tall and keep your core muscles tight. You can use your arms to help increase your speed. Repeat the 1 minute of alternating lunges and 4 minutes of fast-paced walking 3–4 more times.
*See The Metabolic Boosting Workout DVD for more instruction
STRENGTH MOVE BONUS FOR TIGHTER ARMS AND FLATTER ABS
Triceps Chair Dips and Side Core Raise
Place your hands at the edge of your seat and lower your body to the floor, using your arms to raise yourself back up. Be sure to keep your body as close to the chair as possible for best results. Repeat this move for 3–4 sets and 15–20 repetitions.
Side Core Raise: Lying on your side on your elbows, lift your body off the floor using your core. Too hard? Use an arm or leg to help at first. Repeat this move for 3–4 sets and 15–20 repetitions.
Start out slow and go at your pace. This is a tough workout and remember to stretch (see Recovery Stretch in The Metabolism Solution). Aim to do this Metabolic Boosting Core walking routine at least two times weekly. If you're energetic, you can always do a third. After you’ve completed this workout go ahead and indulge in a LynFit Lean Bar or LynFit Complete Protein Shake to recover lost nutrients so your body will heal and repair faster. If you tend to get sore take (1) LynFit Pure Omega 3 to help heal and repair, so you won’t be as sore. If you need help with the moves or would like a complete workout be sure to check out The Metabolism Solution for more information.
The Easiest Training Schedule For Beginning Runners
HOW TO TRAIN FOR A HALF MARATHON
Before starting any training for running a 13 mile half marathon distance, whether it's an organized race or on your own, you should regularly be running approximately 10–15 miles per week.
If you're just starting out, it's always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you've had an injury or health issue, or you're over age 40.
Good running starts with the right fuel for your body. For more details on the fuel your body needs, see The Metabolism Solution for a list of the best foods to eat. If you're trying to lose weight, follow the suggested guidelines to lose the weight and melt the fat with all the running you're doing. Make sure and check out the section on Core Walking and Posture Power. Good form is the key to running without getting injured.
The training schedule for beginners is below. Many of my clients have used it, and it's worked out well. It's based on my personal experience with one simple trick — use the midweek runs for conditioning and feeling out your proper pace, while using the weekends for the longer runs (these are only suggested once per week). These longer runs are to get you mentally prepared for running the 13 miles. It's the mental aspects that keep most of us from realizing our goals, so be sure to prep yourself mentally.
I suggest doing your mental work while you stretch every day (see "Lazy Man's Yoga" in The Metabolism Solution). Stretching is the perfect time to begin visualizing yourself finishing the race with ease. Start telling yourself "I am leaner and stronger," "I can do this."
Rest days are the most critical days
Most people fail to realize that rest is when your body heals. If you fail to allow your body to rest it could backfire on you by deteriorating your running performance, or worse, getting injured. Rest is especially vital for beginning runners or those who may be experienced at running but haven't trained for a half marathon. In addition to proper sleep (LynFit Lean Sleep), nutrition, and stretching, it's important to take two days off from running during the week to allow your joints and muscles adequate time to heal and repair. I've always taken two days off during the week.
If you're addicted to doing cardio and your workout is "your time", this is where cross-training can come in. You should ride an indoor bike instead at a very low level on these days. They are called active rest days. Monday's and Friday's are the set rest days for a reason. They allow a day off after your long run as well as a day off after your three midweek running days.
Hydrate with water vs. sugary beverages
On your weekend long runs, make sure to drink water before you begin and bring plenty of water to drink during and after. It's especially important when your runs begin to stretch out to distances of 7, 8, and 9 miles or longer, to have water at the midpoint of your run. Don't fall victim to the marketing hype of those sugary hydrating fuels and drinks. They are no better than water unless you're extremely dehydrated. The worst part — they can stop you from losing weight despite all the running you're doing.
Sports drinks, such as Gatorade™ or PowerAde™ are okay as long as they are sugar-free and calorie-free. But water is always best. Stick to a water plan or regime, this will get your body accustomed to what your race conditions will be.
Cross-training — Walking and taking recovery breaks
If your body begins to ache and doesn't seem to recover, you may feel the need to cross-train by walking or riding and indoor bike, or simply take a break from your long run. During any of your training runs, listen to your body and do what it tells you. By all means, don't feel guilty or reluctant to do so. If you're just starting out, the goal is to complete the race more-so than to compete. Finishing should be your goal. It's perfectly okay to take walking breaks here and there.
People who listen to what their body is telling them are less prone to injury because they know that it's quite possible that they are trying to maintain too fast a pace. So they slow their pace down. Prevention is the cure, so consider slowing your pace, cross-training, or using the trendy run-walk method that is used by elite marathoners.
Get support and consult with an expert
The training schedule above is just one simple recommendation on how to train for a half marathon. You should also do some homework and choose what works best for your body. There are many ways to prepare, and you should always do what works best for you. But don't let the research stop you from getting out of your chair and starting your exercise plan today.
Most importantly, believe you can and you will. The best changes in life happen when we get out of our comfort zone.