EXERCISE SLUMP BUSTERS THAT WILL GET YOU FIT FAST!
Every one of us has been in an “EXERCISE RUT” before. There are a few tricks that can break you out of that exercise rut. If you have been working out for a while you know what I am talking about. The good new is that you will see results immediately because the workout techniques that I am going to show you will “SHOCK” your body into change. Remember to give yourself a pat on the back for sticking to your workouts because even so-so exercise will keep you on the fit side versus getting more out of shape everyday which is the NORM in this country. Remember, that which gets appreciated gets repeated! This is the law of the universe. When we beat ourselves up we tend to get even more depressed and we will do even less exercise. As a fitness coach I always get people to spend their time and energy making plans to get ahead instead of spending their time looking backward at what they didn’t do right!
This trick that I am going to give you is one of the tricks of the trade that we use to get people (usually celebrities) in shape very quick! If you are a beginner, start out a little easier BUT, if you are in any kind of shape…………………GO FOR IT!!!!!!!
Five rules to remember:
- Always use as heavy a weight as you can lift safely. Don’t go easy on yourself, you can always drop down to a lighter weight
- Choose one exercise per body part.
- Do not rest in between sets EVER!!!!!!-Your heart should be pounding or you are not working hard enough!
- Set a timer. This workout should not take you more than 30 minutes if you are trying to burn fat. If you want more size you can simply go slower and eat more calories!
The WORKOUT: These are just a few of the exercises to give you the basic idea.
- Deep squats
- Stiff leg dead lifts
- Shoulder presses
The difference between this workout and the same old same old is that you will be doing 100 repetitions of each exercise using the heaviest weights that you can safely lift. YES, that was 100 reps. Remember if you keep doing what you have always done you will get what you have always gotten!!
Fat burning- If you are trying to burn fat or lose weight, you need to be doing cardio everyday for 60 minutes and you should be drinking a protein shake for breakfast along with a fat burning supplement like The Cutting Edge Formula.
FIVE WAYS TO FINE TUNE YOUR FAT LOSS
FIVE WAYS TO FINE
TUNE YOUR FAT LOSS
If you have been eating pretty healthy and faithfully going to the gym but you still see extra fat hanging around, you need to “Fine Tune” your diet to trick it into burning fat for fuel.
These five “small” things can make a bigger difference than you think. They are easy to fix and you really won’t miss them. I can’t tell you how many times I have heard “I removed the milk and sugar from my coffee and………I LOST FIVE POUNDS”! Let’s assume that you are already eating clean foods like chicken breast without the skin, butter isn’t even in your vocabulary and that you hardly ever eat red meat. Of course you are also going to the gym 6 days a week to do cardio for 45 minutes at a clip (this is a must for fat loss), and you lift weights 3-4 times per week. When these things just aren’t making your body burn fat then it is time to “Fine Tune” your diet to get your body to burn fat as fuel. After all, that is why we go to the gym right? Not if you are eating the wrong kinds of foods. If you are eating high fat-high sugar foods than all you are burning for fuel at the gym is your last meal if you are lucky. If you are eating correctly your body will burn off that extra body fat that you see staring back at you every time you look in the mirror.
Here are FIVE things that you can do to remove fat and calories from your diet so that you burn more fat at the gym.
1- Remove the yolks from your eggs and save 7 grams of fat per yolk. Keep in mind that you should be aiming for 20 grams of fat per day max so if you eat three eggs per day you are saving 21 grams of fat!
2- Drink your coffee or tea black without sugar. It’s ok to add a little equal or splenda but if you add 2 teaspoons of sugar w/2 tablespoons of cream you are consuming 105 calories, 6 grams of fat and 12 grams of carbs that come from sugar. So if you drink a light coffee on your way to the gym all you are burning is the coffee that you just drank. What a waste! Go for it black and you can lose 1 pound a month just eliminating 1 cup of light coffee per day.
3- Use fat free dressings. Always chose fat free dressings or vinegar and lemon juice for your salad. One tablespoon of oil has 120 calories of pure fat. Translation: You wont burn fat at the gym!
4- Remove cheese from your diet if you are really serious about losing fat. 1 ounce has 9 grams of fat and who eats 1 ounce? Crumbled feta is even higher in fat! It has a whopping 15 grams of fat per 2 ½ ounces so if you want to burn fat run away from cheese!
5- Take L-Carnitine. When all else fails and you need that little extra help getting your body to burn fat as fuel go for supplements that contain L-Carnitine. L-Carnitine is an amino acid found in red meat. Science has shown that L-Carnitine transports fat into the cells to be burned as fuel. It is safe and effective for long-term use. Who doesn’t want that extra edge?
EAT CLEAN TO BE LEAN!
CELLULITE Removal (The science of cellulite removal)
CELLULITE Removal (The science of cellulite removal)
If you find yourself plagued by cellulite and want to make a
change, there are seven supplements that you will want to keep in mind that can
assist you in getting rid of that cellulite.
Cellulite supplements can help to balance hormones and aids any detoxification process in your body system. There are actually quite a number of supplements on the market but here are the most effective supplements that will help reduce that dreadful cellulite from your body.
1. Supplements containing amino acids are terrific when it comes to battling cellulite. Amino acids can help to rebuild collagen in the skin, thereby supporting the recovery of cellulite. Therefore, you definitely will want to keep them on your list when you are looking for regimens that are effective at resolving problems with cellulite. Easiest way to do this is to drink a Complete Protein shake for breakfast!
2. You will also want to examine whether or not supplements that contain seaweed
make sense for you when it comes to dealing with cellulite. (You need to keep
in mind that seaweed is also a valuable ingredient in creams that can be
utilized in order to fight cellulite.) Seaweeds have the ability to fade away
cellulite because it nourishes and oxygenate the skin, providing much needed
therapeutic benefits to the body. SWAP
OUT w/chlorophyll found in Cutting edge
3. Gingko biloba also needs to be towards the top of your list when it comes to supplements that are designed to assist you in dealing with cellulite. Ginkgo balboa has been used for centuries due to its therapeutic properties - more recently being utilized in the battle to resolve cellulite. It is able to increase the blood circulation and has anti-inflammatory benefits.
4. Caffeine is not the enemy it was once perceived to be. It has the properties to dissolve fat cells which are helpful in the reduction of cellulite. In fact, when it comes to dealing with cellulite, consuming moderate amounts of caffeine can prove to be helpful.
5. Use supplement multi-taskers! In considering supplements that are helpful in dealing with cellulite you will want to keep in mind that there are products that combine different supplements. These combination products can be particularly effective.
6. MEGA NUTRIENTS! Keep in mind that anti cellulite supplements that contain anti-oxidants tend to work better when these products contain vitamin C as well.
Most important is to eat clean to be lean and make sure you get adequate protein see GETTING the exact amount of protein your body needs to burn fat and boost you metabolism@
6 Diet Destroyers That Stop Weight Loss
All day long, I hear, “It was just a little,” or, “I only have it once in a while.”
The reality is that if you are trying to lose weight, you are still having whatever “it” is too much! (Please don’t shoot the messenger! I don’t make the rules – I just report them.)
We all seem to underestimate our bad behavior and overestimate our good behavior. It’s true! Start keeping an honest food journal and be honest with yourself. Start writing down every single thing that goes in your mouth, as well as how much and what you put on it.
This brings me to my point: Sometimes, it’s not the HUGE things that wreck our diets. Most of the time, it is the tiny little things we don’t even think about.
Here are the top Diet Destroyers that will definitely STOP your weight loss:
Destroyer #1: Cheese, 2 oz of reduced fat cheese = 180 calories and 12 grams of fat
Solution: Look for 100-calorie cheese snacks or sprinkle parmesan cheese on salads to get your fix.
Destroyer #2: Alcohol, 1 oz = 90 calories (Who uses just 1 oz?)
Solution: If you’re trying to lose weight in your midsection, none is better than some here. If you really must, go for a white wine spritzer, or simply use a smaller wine glass and don’t fill it all the way. Water is your best solution!
Destroyer #3: ¼ cup of trail mix = 640 calories (That’s about 4 handfuls.)
Solution: Again, go for the 100-calorie snacks. If it is salt that you are craving, aim for salty snacks; if it is sweet, aim for a sweet snack.
Destroyer #4: Peanut butter, 2 tbsp reduced fat = 190 calories
Solution: Instead of peanut butter, go for a peanut butter protein bar that is 100 calories or as close to 100 calories as possible.
Destroyer #5: Mayonnaise, 1 tbsp = 100 calories
Solution: Go for a reduced fat mayo or mayo alternative instead of full fat mayo, and you will cut down the calories by half or more per serving. Some mayo substitutes are only 10 calories per tablespoon.
Destroyer #6: Pasta, 1 cup of small spirals = 315 calories
Solution: Use veggies instead of pasta, and top with tomato sauce and a turkey meatball!
The reality is that if you are serious about losing weight, none of these foods have a place in your diet. Stay away from these foods for 30 days so that you can see what an impact these foods have on your waistline. Once you reach your weight-loss goal, you can begin reintroducing some of the foods into your life. However, what you do to lose weight is also what keeps the weight off – remember that these diet modifications also need to become a way of life.
If we struggle with certain foods, the best remedy is to stay away from them. Why fight with yourself? If you can’t portion control it, don’t eat it. You will be better off and you will feel better – I guarantee it!
Fat-Burning Boosters: What Will Work For You?
There are so many new fat burners on the market – but newer doesn’t always mean better. Before you go out and spend your hard-earned money on some hot new herb you can’t even pronounce, be sure that you have done your homework.
The first thing that you should be concerned with is: Will it hurt me? The next good question is: If it works for me, can I live on it? If you can’t live on it, you probably shouldn’t take it at all. If it does work, but you have to stop taking it, why bother at all? Whatever gets you to your goal is also what KEEPS you there, so you need to be able to do it consistently. The bottom line is that a fat burner should improve your health as well as help you lose fat.
What Consumers Should Know Before Taking Supplements
Always look for a Silver Seal that states that the supplement is manufactured at a ”FDA Inspected GMP Certified Facility” (GMP stands for Good Manufacturing Practice). This means that when a supplement is manufactured, the ingredients are checked on the way into the facility to be sure that everything that is supposed to be present in the supplement is there and is of high quality. Only then are the ingredients escorted into the facility. Once the supplement is made, it is then rechecked on the way out of the lab to be sure that everything that was previously checked made it into the supplement. In other words, it proves that what the label says is true.
Note: You will notice that it is very hard to find a supplement with the FDA GMP certified seal. This process costs a lot of money so most supplement companies aren’t GMP certified. The supplement fraud on the market today is exactly what motivated me to create my own line. I always have my products GMP certified and checked (I am giving them to people like Martha Stewart as well as countless other celebrities so I need to make sure it will not hurt them.)
Be on the lookout for stimulants. Many stimulants have been taken off the market, but companies still use them by disguising them and calling them something different. Look for things like ephedra, gotu cola (above 5mg), straight caffeine or mahuang. These supplements can KILL you. Don’t freak out if your supplement has a little caffeine. A small amount is good for fat loss and won’t hurt you; extra-large doses are the ones you need to watch for. Be careful not to use these while consuming other sources of caffeine or you will over-stimulate your nervous system – and that is horrible for fat loss! ALWAYS consult your health-care professional before starting a supplement program.
More is not better when it comes to taking supplements. It is possible to take too much of anything. This is why it is so important to do your homework and get help from a specialist who can look over your whole diet and lifestyle to be sure that you get the right nutrients in the right amounts. If the nutrient is stored in the fat cells (such as essential fatty acids) and you still have fat on your body, then you have a stored amount of that nutrient and there is no need to take more. Taking more only adds to that storage and can stop or slow your weight/fat loss. (Marketers will always tell you otherwise.)
Some of us, however, do need additional nutritional support, but I always suggest that people use less and keep it simple. The bottom line is that you need to know how much of each different nutrient is the right amount. Not too much or too little.
Top Supplements for Weight Loss
- Multivitamin/Mineral. It needs to be complete, and it should have all of the essential vitamins and minerals in it. Check the US RDAs (recommended dietary allowance), and make sure that they are high enough if you are trying to lose weight. Not getting enough of the right nutrients can stop weight loss as well.
- Whey Protein Shake. Many of us need more of the right kind of protein. Unlike most foods, a good whey protein shake (not soy or milk based) will increase your metabolism 25 percent. If you’re trying to lose body fat, this is THE MOST IMPORTANT STEP in the process. Drink a shake for breakfast!
- Fat-Burning Boosters are important if you have a sluggish metabolism or feel anxious, stressed or depressed. Look for L-Carnitine from a good source. Quality and amount are key here. I suggest layering the L-Carnitine with B vitamins as well as other ingredients to help cleanse your body and make you feel good.
- Calcium is great for weight loss. But I don’t mean drink more milk! If you are trying to lose weight, you can’t afford the extra calories. However, you still need to get the right amount of calcium; that is usually somewhere between 1200-1500 mg. Most multivitamins will not have that amount (it can interfere with the absorption of other nutrients and cause stomach upset as well as diarrhea). It is a good idea to have some type of extra calcium on hand. I love calcium chewables; they taste great and also satisfy a sweet tooth!
Fat burning is a very complex process and it takes time and consistency. Food is 90 percent of your success, so keep your focus on cleaning up your diet, and don’t think for a moment that any supplement is going to do it for you! You have to eat clean and exercise, and only use supplements to SUPPLEMENT your diet.
When you use a high-quality supplement and you have dosed it according to your body’s specific needs, you will then begin to see results. If you don’t feel or see a difference, your supplement may be junk. You get what you pay for – NOT ALL supplements are created equal.
The Right (and Wrong) Way to Choose Nutritional Supplements
Rule #1: Always do your homework.
Never buy a supplement on impulse. Here are some questions to help you make the right decision:
- Do I need it? Have you been diagnosed by a medical doctor with a condition which may be helped by this nutritional supplement?
- Is it going to hurt me? What are the potential side effects? Medication interactions?
- Is it safe enough to give to my children? I tell my clients that if it’s not safe for kids, it may not be all that safe for adults either.
- Is it high quality? Higher-quality supplement brands will have a consistent amount of the active ingredient. Lower-quality brands may have fillers and impurities that may not even be listed on the label.
Dr. Oz frequently talks about supplements that help to get rid of belly fat. By far, the biggest mistake people make is taking these supplements without addressing the problems in their diet.
If you have a bulging waistline, make sure you are eating as cleanly, purely and healthfully as possible. Try to balance your diet so that 80% of what you eat is healthy, leaving you with 20% for living and eating in the real world.
If you are eating like this and exercising regularly, that’s when properly used nutritional supplements can be almost magical. But first you need to work with your health-care professional to know what’s going on within your own body. Do you still have belly fat because your thyroid is low? Or, do you need help buffering insulin resistance? Choose the supplement that helps you deal with your specific issues. This leads me to rule number two.
Rule #2: Understand how a supplement works and what it may do for you.
To continue, if your doctor tells you that your insulin is too high, then research what supplements you can take in order to lower it safely. Remember that whatever gets us there will also keep us there. Make sure the supplement you choose is safe and that the ingredients are high quality and from a reputable source.
Also, remember that quick fixes are not sustainable. Avoid products that are too harsh, such as extreme cleanses for weight loss. Instead, take the time to lose weight in a healthy way. Consistency and frequency always get results.
Rule #3: Learn what to look for on supplement labels.
The highest quality brands might mention GMP, which stands for Good Manufacturing Practices. This tells you that there are production and testing practices in place to ensure such things as the consistency and purity of ingredients. Find out by searching the Internet which ingredients are supported by the most clinical research. Those are generally the brands that the experts believe are the most effective.
Low price is a red flag. If you are going to spend $4.99 on a supplement, you’ll get what you pay for. Bargain brands may not even have enough of the active ingredient, or the right form of the active ingredient, to do what you need them to do.
If you’re facing a shelf with dozens of similar-looking products, start by reading the label on the most expensive one. You may actually need to take less of a pricier supplement than a cheaper one, making the pricier one the best value.
Being smart about choosing the right nutritional supplements is also good for your budget because you won’t be wasting money on products that don’t work. That’s a benefit we can all appreciate!
Build Your Metabolism Before You Boost It
Summer is finally here, but if you are like many of us, you may not be feeling ready to bare your skin. Luckily, you can be beach ready in as little as two weeks! The key to losing weight is building up your metabolism so that you can boost it!
A huge mistake people make when attempting to lose weight is that they try to boost their metabolism before they build it. Many people begin using supplements as the first step in their weight-loss program; however, if their metabolism isn’t built strong enough, these supplements won’t work.
Here is the secret to creating a metabolic bonfire that will quickly melt fat from your mid-section: Researchers have discovered that people who diet and exercise shrink their abdominal fat cells twice as much as those who only diet. This means that you need to combine both diet and exercise in order to build your metabolism. Not all exercises will work for melting fat; in fact some exercises will slow down your fat loss or even cause you to gain weight if they are not specifically designed to boost your metabolism. You want a program that melts fat!
Here are three steps to building a metabolic bonfire that melts fat fast!
Metabolic Building Step 1
Eat clean and eat often. What counts as a clean food? Clean foods are the best foods for building your metabolism. Lean proteins such as turkey and chicken breast, white fish, egg whites, high-quality whey protein shakes and leafy green veggies are all fantastic examples of clean foods.
To figure out how much protein you should eat per day, you should aim for eating one gram of protein per pound of lean body weight or per pound of your goal weight. If you want to weigh 120 pounds, aim to eat 120 grams of lean, clean protein every day spread over 5-6 mini meals. Be sure you’re weighing and measuring your foods so that you do not overeat.
Aim to eat 6-8 half-cup servings of veggies every day in order to burn fat while you sleep! More is better when it comes to veggies, but keep cheese and oils out of your veggies if you want it to burn fat!
Metabolic Building Step 2
Choose the correct supplements. Always choose high-quality supplements and remember that you get what you pay for. I suggest using “supplement multitasker.” Instead of taking multiple capsules for different supplements, such as white kidney bean extract, ketones or forskilin, take them together so they are perfectly balanced. Taking blended supplements helps you stay consistent with your supplements and that is what gets results! It is also much less expensive in the long run. Supplement multi-taskers work well because they work in harmony and are always at work building your metabolism, lowering blood sugar, enhancing thyroid function, and curbing cravings.
Metabolic Building Step 3
Exercise intelligently. Build and boost your metabolism by exercising 3 times a week for 30 minutes with workouts that are geared to help you build your metabolism. Most of the commercial workouts that you find at your local gym or on TV are geared toward the 20-something’s that want to add muscle. If you are over 30, then you need a very specific workout that is designed to not only tighten and tone your muscle, but also that create a fat-burning environment. For more information on metabolism-boosting exercise,click here.
5 Ways to Supercharge Your Metabolism
Keeping your metabolism supercharged is the answer to keeping the extra pounds from making it to your stomach, hips and thighs. If your metabolism is in high gear, it will burn the extra calories instead of storing them as fat.
I am NOT saying that you can eat whatever you want and still lose weight. In fact, the opposite is true: You need to eat and exercise a specific way to keep your metabolism supercharged.
There are a few tricks to getting your metabolism to speed up. Some will see and feel results overnight and some “slow burners” may take a week to see the correction. Don’t quit and stay strong!
Here are five things you can do to supercharge your metabolism:
Drink more water. Not drinking enough water can slow your metabolism down by 3%. How much should you drink? Divide your body weight in half and that is your number in ounces to aim for every day. For example, if you weigh 120 pounds, you need to drink 60 ounces of water as a starting point.
Replace one to two meals with a protein shake. This will boost your metabolism by 25%! It will offset some bad eating days while supplying your body with the nutrition that it needs to stay healthy and burn fat. Look for a high-quality whey protein shake with low carbs and no fat, keeping calories under 160 per serving and protein at 25 grams.
Eat green! Eating greens will keep you fuller longer. Eating green vegetables makes your body burn more just to digest them – and if you don’t slather them with butter, you can actually burn more calories to digest them than they contain, so you end up with a caloric deficit! We all want that! Try green peppers, celery and broccoli, as well as all of the lettuces. Dip in salsa for lean eating – not creamy dips!
Fill up on fiber. Not eating enough fiber can kill your diet. Fiber keeps us feeling fuller longer. Aim for 30 grams per day. Try adding a serving of psyllium husk to your protein shake to keep you feeling full, plus it makes the shake thicker!
Workout smart! Long cardio sessions that are not too intense will burn more fat than working too hard. If you work too hard, you may not be able to work out long enough; just when your body is ready to start burning fat, you stop and so does the fat burning. Studies are also proving that when people work out too hard, they actually get hungrier and they went to eat more and not less – and that is the worst thing for fat loss!