Feeling hungry is the worst thing for someone who's trying to lose body fat. You tell yourself that you can't just keep eating every time you feel hungry. You know how many calories you have to take in each day in order to lose the weight you want. But dang it! Feeling hungry sucks! Many people eventually give in to the hunger and then they feel like they blew it. Then the negative psychology sets in with all the negative self-talk, and before you know it, the whole idea of losing weight is over.
So, we need to avoid the feeling of hunger. If it was easy, everyone would be doing it and obesity wouldn't be such a huge problem. Still, there are some things you can do that will significantly improve your chances of following thru with the program so you can reach your goals. Here are some tips to prevent hunger.
1. Get enough sleep. Sleep deprivation has been linked to obesity. Bottom line - losing sleep causes you to feel hungry. So, get enough sleep. How much is enough? 7 hours per night.
2. Eat foods with a low Glycemic Index. These are foods with a glycemic index of 55 or less. For a complete list of low glycemic index foods, visit http://www.glycemicindex.com and http://www.southbeach-diet-plan.com/glycemicfoodchart.htm.
3. Drink plenty of cold water. When you start to feel hungry, drink a large glass of ice cold water. You need the water anyways, and this will, at least temporarily, make the hunger feeling subside.
4. Get up and walk around. When you're at work or sitting at home on the sofa and you notice hunger feelings, get up and walk. Exercise will reduce those hunger feelings. This is another reason you need to be exercising.
5. Drink a Whey Protein shake. Research suggests that whey protein suppresses the appetite. So, have a mid-morning whey protein shake. Research also suggests that drinking whey protein prior to meals makes you feel full faster during that meal, meaning that you will eat less.
6. Drink a cup of coffee. Caffeine will suppress your appetite. No Half & Half. No Sugar. No Exceptions.
7. Eat a High-Protein Diet. If you are eating a 1,500 calorie per day diet (as an example), you would want roughly 400 to 500 calories to come from proteins (that are also low in fat). Research has found that diets that consist of about 20% to 30% proteins will help suppress the appetite.
Friday, August 13, 2010
Thursday, August 12, 2010
Research on Fat Loss: Exercise in the Morning
Fitness RX Magazine, in my opinion, is the BEST fitness magazine on the market. I've read the others and they don't compare when it comes to the research. Fitness RX has lots of short articles that are based on the research of exercise scientists from different countries and colleges. A typical article will say something like, "Researchers from the University of ________________ found. . ." These aren't just opinions from workout junkies. Instead, they're derived from solid research that you can rely on.
One recent article discusses a research study about the relation of fasting to fat loss. Researchers found that exercising after 12 to 14 hours of fasting promoted fat loss. Study participants did this 3 to 5 times per week for 12 weeks and lost an average of 16 pounds. The reason this works is because carbohydrates are less available for use as energy during exercise (after fasting) and this causes the body to use more fat as energy.
So, how do we make this article apply to you? Easy! What time do you typically eat dinner? Whatever your answer, eat dinner at 6pm. Then, wake up at 5am and exercise first thing in the morning. You'll start your workout at 6am and that will be a 12-hour fast since your last meal. Study participants did this 3 to 5 days per week and lost 16 pounds in 12 weeks. If I told you that in 3 months, you could be 16 pounds lighter, wouldn't you make some sacrifices to reach that goal?
When you eat, eat healthy. Workout first thing in the morning. This might be a serious lifestyle change for you, but isn't it worth it? Don't eat breakfast until after you workout. Then, eat healthy. The other benefit to an early morning working is increased energy throughout the day and a higher metabolic rate for that day than if you didn't workout in the morning.
One recent article discusses a research study about the relation of fasting to fat loss. Researchers found that exercising after 12 to 14 hours of fasting promoted fat loss. Study participants did this 3 to 5 times per week for 12 weeks and lost an average of 16 pounds. The reason this works is because carbohydrates are less available for use as energy during exercise (after fasting) and this causes the body to use more fat as energy.
So, how do we make this article apply to you? Easy! What time do you typically eat dinner? Whatever your answer, eat dinner at 6pm. Then, wake up at 5am and exercise first thing in the morning. You'll start your workout at 6am and that will be a 12-hour fast since your last meal. Study participants did this 3 to 5 days per week and lost 16 pounds in 12 weeks. If I told you that in 3 months, you could be 16 pounds lighter, wouldn't you make some sacrifices to reach that goal?
When you eat, eat healthy. Workout first thing in the morning. This might be a serious lifestyle change for you, but isn't it worth it? Don't eat breakfast until after you workout. Then, eat healthy. The other benefit to an early morning working is increased energy throughout the day and a higher metabolic rate for that day than if you didn't workout in the morning.
Wednesday, August 11, 2010
Weight Loss: 1 Pound = 3,500 Calories
Did you know that 1 pound equals 3,500 calories. That means that in order to lose 1 pound you have to lose 3,500 calories. If you want to lose 2 pounds per week, you need to lose 7,000 calories per week.
Let's say your body's Basal Metabolic Rate (BMR) is 1,500 calories. BMR is the minimum number of calories your body needs each day to break even because it's the number of calories that it burns for you to stay alive. Those BMR calories come from digestion, breathing, heart rate, temperature control, maintaining muscle tone, etc. Therefore, with a BMR of 1,500 calories, you only need to consume, thru food and drink, 1,500 calories per day in order to not gain or lose a pound.
So, with a 1,500 BMR, a person who wants to lose 2 pounds per week, has to go under on calories by 1,000 calories per day. What! Only 500 calories per day? That's all I can eat? No, that's impossible. But, what if you can get by with eating 1,000 calories per day AND you are able to burn 500 more thru exercise? 30 hard minutes on a treadmill can result in 300 calories burned. After that, you only need 200 more calories per day. So, maybe you do 45 minutes instead and burn 450 calories? Only 50 to go.
Only 50 to go. What about lifting some weights? You don't have to go crazy here, but remember that muscle is the body's best fat burner. In other words, it's the best way to raise your metabolism. If you can improve your muscle tone, you'll increase your BMR. So, what if your BMR increases over time to 1,750? You're still consuming 1,000 calories per day, but now your calorie deficit is 750 per day. Add to that the 450 burned in cardio exercise and you're up to 1,200 per day. Boom! All of a sudden, you're calorie deficit needed to lose weight is over 1,000 per day and you're well on your way to losing 2 pounds per week.
Remember: Losing weight is all about the math and it's simple math. Calories in minus calories out.
Let's say your body's Basal Metabolic Rate (BMR) is 1,500 calories. BMR is the minimum number of calories your body needs each day to break even because it's the number of calories that it burns for you to stay alive. Those BMR calories come from digestion, breathing, heart rate, temperature control, maintaining muscle tone, etc. Therefore, with a BMR of 1,500 calories, you only need to consume, thru food and drink, 1,500 calories per day in order to not gain or lose a pound.
So, with a 1,500 BMR, a person who wants to lose 2 pounds per week, has to go under on calories by 1,000 calories per day. What! Only 500 calories per day? That's all I can eat? No, that's impossible. But, what if you can get by with eating 1,000 calories per day AND you are able to burn 500 more thru exercise? 30 hard minutes on a treadmill can result in 300 calories burned. After that, you only need 200 more calories per day. So, maybe you do 45 minutes instead and burn 450 calories? Only 50 to go.
Only 50 to go. What about lifting some weights? You don't have to go crazy here, but remember that muscle is the body's best fat burner. In other words, it's the best way to raise your metabolism. If you can improve your muscle tone, you'll increase your BMR. So, what if your BMR increases over time to 1,750? You're still consuming 1,000 calories per day, but now your calorie deficit is 750 per day. Add to that the 450 burned in cardio exercise and you're up to 1,200 per day. Boom! All of a sudden, you're calorie deficit needed to lose weight is over 1,000 per day and you're well on your way to losing 2 pounds per week.
Remember: Losing weight is all about the math and it's simple math. Calories in minus calories out.
Tuesday, August 10, 2010
To Get Motivated, Build Some Momentum
I hear all the time about people who just aren't motivated to work out or make a positive lifestyle change in order to get in better shape. There's really no secret to getting motivated. It happens for everyone a little differently. For me, I like to plan a vacation to a beach. Nothing motivates me more than the idea of a beer gut hanging over my shorts at the beach! Decide what will motivate you and focus in on it.
Regardless of your motivation, there's one thing for certain that must happen if you're going to get where you want to go. You have to get off your butt and get started! If you will just do something, you can build on it. You build momentum by taking steps - small steps. You'll find that the more you do, the more you want to do. The endorphines will start kicking in, you'll start to notice more energy, and you'll notice a difference in the way your clothes fit. That's momentum!
Start by simply changing the foods you buy at the grocery store. Buy healthier foods. That will prevent you from eating junk. If you don't have junk in your house, you won't eat junk in your house. Then, wake up 30 minutes earlier each day and walk around the neighborhood. Then, maybe add in some crunches. These are easy to do while you're watching TV. Just do as many as you can and break it into multiple sets. For instance, do 10, then rest. Do 10 more, and 10 more, and 10 more. It's a great start. Then work in an evening walk. Then some push-ups. Pretty soon, you'll find yourself thinking about it more often and doing more each day. That's momentum!
To get motivated, build some momentum. To stay motivated, keep the momentum going. Just keep adding things into your routine and I guarantee you that you will reach your goals.
Regardless of your motivation, there's one thing for certain that must happen if you're going to get where you want to go. You have to get off your butt and get started! If you will just do something, you can build on it. You build momentum by taking steps - small steps. You'll find that the more you do, the more you want to do. The endorphines will start kicking in, you'll start to notice more energy, and you'll notice a difference in the way your clothes fit. That's momentum!
Start by simply changing the foods you buy at the grocery store. Buy healthier foods. That will prevent you from eating junk. If you don't have junk in your house, you won't eat junk in your house. Then, wake up 30 minutes earlier each day and walk around the neighborhood. Then, maybe add in some crunches. These are easy to do while you're watching TV. Just do as many as you can and break it into multiple sets. For instance, do 10, then rest. Do 10 more, and 10 more, and 10 more. It's a great start. Then work in an evening walk. Then some push-ups. Pretty soon, you'll find yourself thinking about it more often and doing more each day. That's momentum!
To get motivated, build some momentum. To stay motivated, keep the momentum going. Just keep adding things into your routine and I guarantee you that you will reach your goals.
Monday, August 9, 2010
Important Considerations for Weight Loss
When you're trying to lose weight, there are several things you must consider, some of which you may have never thought of before. In order to put together a total weight loss plan, your plan must include the following areas.
1. Eat right. Counting calories is important, but the most important thing is to eat the right food. Foods that are high in fats or high in carbs are bad for weight loss. You want high protein, low fat, low carb. Each gram of fat has roughly 10 calories, so these are the most critical. Carbs and Proteins each have 4 calories per gram.
2. Drink plenty of water. Don't drown yourself, but your body needs to be adequately hydrated in order to function properly. In this case, functioning properly includes losing weight.
3. Build muscle tone. Muscle is the body's best fat burner. Better tone doesn't necessarily mean larger muscles. Women often say, "but I don't want to look like a body builder." OK, then don't take steroids. Women - you don't produce enough testosterone to build that kind of muscle, so don't worry about it. Muscle burns fat and looks good.
4. Don't skip cardio exercise. Losing weight is all about math. You maximize weight loss by burning calories during cardiovascular exercise.
5. Take supplements. These include multi-vitamins, amino acids, fat loss supplements, and maybe even metabolic enhancers (although these may not be safe depending on your health condition). They also include protein shakes as snacks during the day. When you reduce the calories you eat and you burn calories in exercise, your body loses valuable nutrients that can be avoided with proper supplementation.
6. Get enough sleep. The body regenerates during rest. This means that if you exercise hard, your body recovers best when you are sleeping. It also helps you function better and feel better so that you have the energy to go back to the gym. Experts say that getting about 7 hours of sleep per night is just about right.
Over time, I'll get into more detail in each of these areas, but this will give you a general outline of the areas that will be important to you when you want to take up an effective weight loss program. The most effective plan must include each of these key areas.
1. Eat right. Counting calories is important, but the most important thing is to eat the right food. Foods that are high in fats or high in carbs are bad for weight loss. You want high protein, low fat, low carb. Each gram of fat has roughly 10 calories, so these are the most critical. Carbs and Proteins each have 4 calories per gram.
2. Drink plenty of water. Don't drown yourself, but your body needs to be adequately hydrated in order to function properly. In this case, functioning properly includes losing weight.
3. Build muscle tone. Muscle is the body's best fat burner. Better tone doesn't necessarily mean larger muscles. Women often say, "but I don't want to look like a body builder." OK, then don't take steroids. Women - you don't produce enough testosterone to build that kind of muscle, so don't worry about it. Muscle burns fat and looks good.
4. Don't skip cardio exercise. Losing weight is all about math. You maximize weight loss by burning calories during cardiovascular exercise.
5. Take supplements. These include multi-vitamins, amino acids, fat loss supplements, and maybe even metabolic enhancers (although these may not be safe depending on your health condition). They also include protein shakes as snacks during the day. When you reduce the calories you eat and you burn calories in exercise, your body loses valuable nutrients that can be avoided with proper supplementation.
6. Get enough sleep. The body regenerates during rest. This means that if you exercise hard, your body recovers best when you are sleeping. It also helps you function better and feel better so that you have the energy to go back to the gym. Experts say that getting about 7 hours of sleep per night is just about right.
Over time, I'll get into more detail in each of these areas, but this will give you a general outline of the areas that will be important to you when you want to take up an effective weight loss program. The most effective plan must include each of these key areas.
Sunday, August 8, 2010
Let's Get Started
For everyone who wants to change the way their body looks, the first step is to take measurements. Whatever you measure will improve. If you want to have a smaller waste line, you need to measure it. If you want larger biceps, you have to measure them. Smaller butt - measure. Bigger chest - measure. You want to weigh less? Step on a scale - measure. Without measurements, you will have no way to measure your success (other than looking in the mirror obviously) and seeing success is often one of the best ways to stay motivated. So, for this first step, you need to go out and get a measuring tape to measure body circumference. Here's how it's done.
Biceps / Triceps- measure at the mid point of your bicep.
Shoulders - put your arms to your sides (you'll need help for this one) and measure all the way around your shoulders, chest, and back.
Chest - raise your arms up, then put your measuring tape at the nipple line and lower your arms back down - measure all the way around your back.
Stomach - measure at your belly button line, all the way around your back and sides.
Butt - measure at the largest part of your butt (if you want it smaller, that's the problem area anyways).
Thighs - measure at the mid-point of the thigh.
Write these measurements down and date it. Then, re-check all of them at least monthly. If you keep your diet on track and exercise consistently, you will see the positive results you're looking for.
Biceps / Triceps- measure at the mid point of your bicep.
Shoulders - put your arms to your sides (you'll need help for this one) and measure all the way around your shoulders, chest, and back.
Chest - raise your arms up, then put your measuring tape at the nipple line and lower your arms back down - measure all the way around your back.
Stomach - measure at your belly button line, all the way around your back and sides.
Butt - measure at the largest part of your butt (if you want it smaller, that's the problem area anyways).
Thighs - measure at the mid-point of the thigh.
Write these measurements down and date it. Then, re-check all of them at least monthly. If you keep your diet on track and exercise consistently, you will see the positive results you're looking for.
Welcome to My New Fitness Blog
Thank you for visiting my new fitness blog. In my blog, we'll be discussing health issues, especially those relating to exercise, weight loss, muscle gain, and overall physical fitness. I have over 20 years of experience and education in the field of physical fitness. My bachelor's degree was in Kinesiology (from the University of North Texas, in Denton, TX), which is what many coaches major in to become coaches. Kinesiology means "the study of body movement, or "the science of motion." In a Kinesiology program, students take several sport and coaching classes, but the core of the program is in the sciences with courses such as human anatomy, human physiology, biomechanics, and my personal favorite, exercise physiology where I made the highest grade in my class.
After college, I immediately tested to become a Certified Strength and Conditioning Specialists from the National Strength and Conditioning Association. I chose this particular certification because all of my prior research showed that most, if not all, strength coaches in the NFL had this certification. So, I read the text book during dead week (the week that everyone else was studying for finals) and took and passed the certification exam one month after graduation. After becoming certified, I worked for Bally Total Fitness as a personal trainer while also managing the therapy department in my medical office. Later, I moved on to 24-Hour Fitness, where I had huge success as a personal trainer.
That success was widely a result of my time working for the Tampa Bay Buccaneers during their 1998 training camp. I had the rare and awesome opportunity to train some of the best professional athletes in the world. I worked with the head strength coach and his team, primarily in the weight room, to put the players thru their strength training programs, as a group and on an individual basis. During off times (in between 2-a-day practices) I was able to spend time in the coaches room and learn some of his insights into training professional athletes. He even game me his written training protocols to bring home and use in my personal training business.
As a result of bringing back those protocols and the recognition I received for working in the NFL (although only for a single training camp) I ended up being the top selling personal trainer in my geographic area at 24-Hour Fitness, the third quarter of 1999. I was invited back for the 1999 training camp with both the Buccaneers and Cowboys, but I was working to pay for my upcoming wedding and I had to decline.
So, I've got a wealth of knowledge and unique experiences in exercise and fitness, and I'm going to use my fitness blog to share that with you, the readers. My goal is for you to be able to take my information, apply it, and achieve the greatest fitness level of your life.
Thank you for following my blog. Please take a moment to click the "follow" button, receive feeds and make comments.
After college, I immediately tested to become a Certified Strength and Conditioning Specialists from the National Strength and Conditioning Association. I chose this particular certification because all of my prior research showed that most, if not all, strength coaches in the NFL had this certification. So, I read the text book during dead week (the week that everyone else was studying for finals) and took and passed the certification exam one month after graduation. After becoming certified, I worked for Bally Total Fitness as a personal trainer while also managing the therapy department in my medical office. Later, I moved on to 24-Hour Fitness, where I had huge success as a personal trainer.
That success was widely a result of my time working for the Tampa Bay Buccaneers during their 1998 training camp. I had the rare and awesome opportunity to train some of the best professional athletes in the world. I worked with the head strength coach and his team, primarily in the weight room, to put the players thru their strength training programs, as a group and on an individual basis. During off times (in between 2-a-day practices) I was able to spend time in the coaches room and learn some of his insights into training professional athletes. He even game me his written training protocols to bring home and use in my personal training business.
As a result of bringing back those protocols and the recognition I received for working in the NFL (although only for a single training camp) I ended up being the top selling personal trainer in my geographic area at 24-Hour Fitness, the third quarter of 1999. I was invited back for the 1999 training camp with both the Buccaneers and Cowboys, but I was working to pay for my upcoming wedding and I had to decline.
So, I've got a wealth of knowledge and unique experiences in exercise and fitness, and I'm going to use my fitness blog to share that with you, the readers. My goal is for you to be able to take my information, apply it, and achieve the greatest fitness level of your life.
Thank you for following my blog. Please take a moment to click the "follow" button, receive feeds and make comments.
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