If you are like me .. you have heard... the following
Do your cardio first then weights.
Do your weights first then cardio
Don't do cardio on the same days as weights.....
and on and on and on and on.........
It if very confusing.. But here is one thing you can take to the bank when it comes to cardio and weights...
There is a fat loss myth that suggests that the stored carbs your body uses for the fuel for your workout is depleted in your resistance training workout. and in its absence, your body is forced to burn fat.
In reality, even the most challenging weight training workout won't deplete more than 70% of your glycogen stores and that's only within those muscles that you worked out with that day.
The whole purpose of doing cardio after your weights, is that cardio can be, especially if you are doing what I advocate (hi intensity interval training), very fatiguing
So do your weights first so you can get maximum resistance training results.
So... If you do plan on doing a combination workout, then make it weights first and cardio after....
Rob Your Personal Trainer and Fitness Coach
For a completely balanced nutrition plan check out....
My Nutrition Plan - Your Balanced Meal Plan Solution
Tuesday, August 16, 2005
An old fashioned exercise with maximum results
How to build a strong chest without any machines or weights??
Is it possible?
How about the old fashioned push-up!!
Yes, in some ways pushups are even more effective than a bench press. A pushup is referred to as a closed-chain exercise, meaning you move your body through space, instead of using a bar.
In order to make all that happen, you need to engage your core muscles to stabilize your torso. This means you use about 75% of your own body weight during each rep, while targeting your chest, shoulders, triceps, and your core.
This movement works a lot more muscles than you would by bench press alone.
Pushups also can be done in many creative ways!!
• Vary the distance your hands are apart
o The wider the hand position – outer chest
o The closer the hand position – inner chest
• Do pushups in an incline or decline position
o Use a bench – incline or decline position
o Use a stability ball – more stabilization required
• Vary Technique of Pushup
o Use one arm
o Clap between reps
o Use round dumbbells to force you to stabilize
• Advanced Techniques
o Incline Pushup on using stability ball – full body weight and balance
o Decline Pushup with feet on stability ball
o Decline Pushup with feet on stability ball, hands holding dumbbells
So if you don’t have weights don’t fret….. Your own body weight with a little creativity will develop the chest you have always wanted.. Toned, Tight and Defined..
Until next time…. Rob Your Personal Trainer and Fitness Coach
Is it possible?
How about the old fashioned push-up!!
Yes, in some ways pushups are even more effective than a bench press. A pushup is referred to as a closed-chain exercise, meaning you move your body through space, instead of using a bar.
In order to make all that happen, you need to engage your core muscles to stabilize your torso. This means you use about 75% of your own body weight during each rep, while targeting your chest, shoulders, triceps, and your core.
This movement works a lot more muscles than you would by bench press alone.
Pushups also can be done in many creative ways!!
• Vary the distance your hands are apart
o The wider the hand position – outer chest
o The closer the hand position – inner chest
• Do pushups in an incline or decline position
o Use a bench – incline or decline position
o Use a stability ball – more stabilization required
• Vary Technique of Pushup
o Use one arm
o Clap between reps
o Use round dumbbells to force you to stabilize
• Advanced Techniques
o Incline Pushup on using stability ball – full body weight and balance
o Decline Pushup with feet on stability ball
o Decline Pushup with feet on stability ball, hands holding dumbbells
So if you don’t have weights don’t fret….. Your own body weight with a little creativity will develop the chest you have always wanted.. Toned, Tight and Defined..
Until next time…. Rob Your Personal Trainer and Fitness Coach
Sunday, August 07, 2005
Breaking your Weight Loss Plateaus
You exercise regularly. You watch what you eat. And, still you can't seem to lose those last few extra pounds. Is it hopeless? Is there no solution to the weight plateau problem?
Don't get discouraged. I, too, have found myself in this predicament in the past. And, it is possible to overcome. But, there are a few things that need to be considered.
First of all, are you constantly stepping on your scales to see if you've lost any more weight? If so, STOP! Avoid weighing yourself too frequently, or you may find yourself feeling a bit despondent. Even if you lose several pounds rather quickly in the beginning of your weight-loss program, the closer you get to achieving your weight-loss goal, the slower the weight tends to fall off. This is partly due to the fact that your body likely hasn't as much fat to lose! It now has more lean tissue.
Also, as you work out, the muscles in your body become more developed. And, as most of us know, muscle weighs more than fat! Then, there are days when you simply retain fluids and weigh a pound or two more than you did the day before! Let's face it! The scales can be deceptive. I try my best to stay away from them!
A better way to judge whether you're slimming down is by monitoring the way your clothes fit. If a pair of pants fits looser now than it did a couple weeks ago, then, chances are that you're making progress towards your goal! Something else to consider, too, is whether your weight-loss goal is reasonable for your body type. Are you trying to lose more weight than your body can afford to lose?
Keep Track of What You Eat
Secondly, keep track of what you eat, and be sure to exercise. To lose weight, you need to burn more calories than you consume! In fact, to lose just one pound of fat, you need to burn approximately 3,500 calories! This generally takes from 3 days to one week. You may try to control your weight by merely controlling your food intake. Ideally, however, you should both watch what you consume and burn calories through exercise, if you really want to drop those last few pounds.
By tracking what you eat, you may discover that you're actually consuming a great deal more calories than you had imagined. Stay away from those potato chips and soft drinks! But don't starve yourself, either! If you eat too few calories, your body will try to protect itself by slowing down its metabolism and hanging onto its fat for survival.
If you continue to exercise regularly and maintain a healthy diet, but those last few pounds still won't fall off, perhaps, you need to give your metabolism a little boost by increasing the amount of exercise you get or by increasing the intensity of your workouts. If you usually walk for 30 minutes, why not try to add another 15 minutes to your walks? Or, instead of walking, how about giving jogging a chance?
Add weight training to your workouts, as well, if you haven't already done so. Lifting weights helps build muscle mass, which, in turn, burns more calories than does fat. Sometimes, simply by changing up your exercise routine a bit, the weight-loss will start again.
If you seem to be stuck on a weight-loss plateau, don't give up hope! Just remember:
o Avoid weighing yourself everyday! Once a week, or even less, is often enough!
o Pay attention to your diet! Eat healthy, balanced meals. Avoid too much fat and too many calories. Don't under-eat!
o Drink plenty of water! Water helps speed up the metabolism. Additionally, if you drink a glass before each meal, it will help to decrease your appetite, and encourage you to eat less.
o Get plenty of exercise. If necessary, increase the length of your workouts and/or the intensity of your workouts. Vary the types of exercise you incorporate into your workouts, as well.
Remember...... Get the support you need as you move forward in breaking your weight loss plateaus...
Your Personal Trainer is just an email away....
Please Use me...... I am here to support your fitness and health goals for a lifetime...
Maybe you have a question about your meal plan or using proper form in your current exercise program that I put together for you.
Maybe you just need a motivational call from your coach.
Whatever it is... I am here to support your Personal Weight Loss and Fitness Goals..
So Drop your Fitness Coach a note...
Ask for help......
And break your Weight Loss Plateaus
Rob Your Personal Trainer and Fitness Coach
PS....Check out my Live Demo of My Nutrition Plan @
www.online-fitness-training.com/nutrition.htm
You will love this new program that I am getting ready to introduce to all my clients..
For only .33/day you can have the ultimate balanced meal plan with your favorite foods and grade yourself in a balanced nutrition plan....
You will love it!!!
Check it out and give me feedback..
I want to hear your comments...
Don't get discouraged. I, too, have found myself in this predicament in the past. And, it is possible to overcome. But, there are a few things that need to be considered.
First of all, are you constantly stepping on your scales to see if you've lost any more weight? If so, STOP! Avoid weighing yourself too frequently, or you may find yourself feeling a bit despondent. Even if you lose several pounds rather quickly in the beginning of your weight-loss program, the closer you get to achieving your weight-loss goal, the slower the weight tends to fall off. This is partly due to the fact that your body likely hasn't as much fat to lose! It now has more lean tissue.
Also, as you work out, the muscles in your body become more developed. And, as most of us know, muscle weighs more than fat! Then, there are days when you simply retain fluids and weigh a pound or two more than you did the day before! Let's face it! The scales can be deceptive. I try my best to stay away from them!
A better way to judge whether you're slimming down is by monitoring the way your clothes fit. If a pair of pants fits looser now than it did a couple weeks ago, then, chances are that you're making progress towards your goal! Something else to consider, too, is whether your weight-loss goal is reasonable for your body type. Are you trying to lose more weight than your body can afford to lose?
Keep Track of What You Eat
Secondly, keep track of what you eat, and be sure to exercise. To lose weight, you need to burn more calories than you consume! In fact, to lose just one pound of fat, you need to burn approximately 3,500 calories! This generally takes from 3 days to one week. You may try to control your weight by merely controlling your food intake. Ideally, however, you should both watch what you consume and burn calories through exercise, if you really want to drop those last few pounds.
By tracking what you eat, you may discover that you're actually consuming a great deal more calories than you had imagined. Stay away from those potato chips and soft drinks! But don't starve yourself, either! If you eat too few calories, your body will try to protect itself by slowing down its metabolism and hanging onto its fat for survival.
If you continue to exercise regularly and maintain a healthy diet, but those last few pounds still won't fall off, perhaps, you need to give your metabolism a little boost by increasing the amount of exercise you get or by increasing the intensity of your workouts. If you usually walk for 30 minutes, why not try to add another 15 minutes to your walks? Or, instead of walking, how about giving jogging a chance?
Add weight training to your workouts, as well, if you haven't already done so. Lifting weights helps build muscle mass, which, in turn, burns more calories than does fat. Sometimes, simply by changing up your exercise routine a bit, the weight-loss will start again.
If you seem to be stuck on a weight-loss plateau, don't give up hope! Just remember:
o Avoid weighing yourself everyday! Once a week, or even less, is often enough!
o Pay attention to your diet! Eat healthy, balanced meals. Avoid too much fat and too many calories. Don't under-eat!
o Drink plenty of water! Water helps speed up the metabolism. Additionally, if you drink a glass before each meal, it will help to decrease your appetite, and encourage you to eat less.
o Get plenty of exercise. If necessary, increase the length of your workouts and/or the intensity of your workouts. Vary the types of exercise you incorporate into your workouts, as well.
Remember...... Get the support you need as you move forward in breaking your weight loss plateaus...
Your Personal Trainer is just an email away....
Please Use me...... I am here to support your fitness and health goals for a lifetime...
Maybe you have a question about your meal plan or using proper form in your current exercise program that I put together for you.
Maybe you just need a motivational call from your coach.
Whatever it is... I am here to support your Personal Weight Loss and Fitness Goals..
So Drop your Fitness Coach a note...
Ask for help......
And break your Weight Loss Plateaus
Rob Your Personal Trainer and Fitness Coach
PS....Check out my Live Demo of My Nutrition Plan @
www.online-fitness-training.com/nutrition.htm
You will love this new program that I am getting ready to introduce to all my clients..
For only .33/day you can have the ultimate balanced meal plan with your favorite foods and grade yourself in a balanced nutrition plan....
You will love it!!!
Check it out and give me feedback..
I want to hear your comments...
Saturday, July 23, 2005
Small Meals and Weight Loss
Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don't desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes.
Tuesday, July 12, 2005
Resistance Training is Good for The Body
Resistance training is good for your bones! When your bones are put under the tension of resistance training they become stronger and healthier.
Thursday, June 09, 2005
Resistance Training the key
to burning FAT
Pump some iron! Did you know that 1 lb of muscle burns 30-50 calories per day, while 1lb of fat only burns about 9 calories per day. The more muscle your body contains the more calories you burn each day.
Tuesday, May 31, 2005
Eat the right kind of Carbs
Eat complex carbohydrates instead of simple sugars for a leaner body. Your body is in constant need of carbohydrates to be converted into glucose and used as fuel. When your body has extra glucose it will be stored as fat for later use. Complex carbohydrates, such as whole grains, legumes, and vegetables, take longer to break down into glucose, and will therefore be less likely to be stored as fat than simple carbohydrates such as table sugar, or fruit sugar.
Monday, May 30, 2005
What eating really costs you..............
The average Venti sized Frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Beverages such as this contain high amounts of sugar should be consumed rarely since the extra calories they contain are readily stored as fat.
Monday, May 09, 2005
Diets Don't Work!!!
Never go on a diet! Statistics show that going on and off diets will actually increase your chance of permanent weight gain. Skipping meals is a common mistake that dieters make. While this will lead to a lower calorie intake, it will also trigger your body to slow down your metabolism in order to conserve energy, thus causing you to burn fewer calories.
Weight Loss and Fitness Tip
Your body needs a variety of nutrients to function at its peak and burn fat. Find new, healthy alternatives to your daily meals, and substitute them frequently. Make sure that you are eating 5 servings of fresh fruits and vegetables every day, of different colors.
Wednesday, May 04, 2005
Great Low Net Carb Fudge Recipe
Ingredients:
8 oz cream cheese
1 cup Splenda
1 oz. unsweetened baker's chocolate
1/4 cup heavy cream
4 teaspoons peanut butter
Melt cream cheese and peanut butter in microwave for approx 2 minutes, stopping and stirring at 1 minute intervals. Melt chocolate in separate bowl until creamy. Combine chocolate with cream cheese mixture and whisk in Splenda and cream. Pour into buttered glass pan and chill at least 4 hours.
Cut in squares and enjoy. (This recipe yields a more "gooey" fudge than traditional fudge, but if you want more uniform squares, place pan in freezer for 30 minutes before cutting.)
Cut into 16 pieces — 3.8 grams net carbohydrate per piece.
8 oz cream cheese
1 cup Splenda
1 oz. unsweetened baker's chocolate
1/4 cup heavy cream
4 teaspoons peanut butter
Melt cream cheese and peanut butter in microwave for approx 2 minutes, stopping and stirring at 1 minute intervals. Melt chocolate in separate bowl until creamy. Combine chocolate with cream cheese mixture and whisk in Splenda and cream. Pour into buttered glass pan and chill at least 4 hours.
Cut in squares and enjoy. (This recipe yields a more "gooey" fudge than traditional fudge, but if you want more uniform squares, place pan in freezer for 30 minutes before cutting.)
Cut into 16 pieces — 3.8 grams net carbohydrate per piece.
Snack Attack
Your Stomach is growling but your next meal is hours away. What do you do?
If you think your best option is to avoid the snack altogether and wait for the
next meal, think again.
The Benefits of Snacking
You may feel regretful about snacking, but snacks aren’t necessarily bad for you.
In fact, mini-meals several times a day can be beneficial.
If eating a healthy snack keeps you from taking second and third
helpings at your next meal, you may actually consume fewer total calories for the day.
A wide variety of snacks can fit into a healthy lifestyle, so you don’t need to avoid
snacks. Rather, plan them with variety, moderation and balance in mind.
Choose Snacks Wisely
Select foods that cna satisfy hunger, supply your body with energy and provide important
nutrients. Choose a wide variety of these foods to ensure that you get all the necessary
nutrients, and to make your snacks more interesting.
Here are some of your best snack picks:
Whole Grains
Whole-grain snacks are rich in complex carbohydrates and fiber, which give you
immediate energy that has some staying power. Look for items such as low-fat whole-grain
crackers, whole-grain pretzels and whole-grain crispbreads.
Fruits and Vegetables
Eating fruits and vegetables provides a feeling of fullness with no fat and only small amounts
of calories. They provide vitamins, minerals, fiber and other nutrients.
Nuts and Seeds
Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer.
The fat in nuts and seeds is monounsaturated fat, a healthy kind of fat. Nuts and seeds
are high in calories, however, so don't eat them in large quantity.
Low-fat dairy products
Cheese, yogurt and other dairy products are good sources of calcium, protein, and other
nutrients. Dairy products can be high in fat, so choose the low-fat versions.
Yogurt may have alot of added sugar, so you should consider light yogurt to limit your
calorie intake.
Though snacks can contribute to a healthy diet, they can also be a source of excess
calories if not eaten in moderation. For example, a resonable amount of almonds
(about 23 kernels or a handful) contains 164 calories. But if you eat handful after
handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.
So remember:
Snacks are great!!
Eat Several mini-meals per day
Eat high fiber whole grain snacks
Eat low calorie fruits and veggies
Stick with the berry family
> Raspberries
> Strawberries
> blueberries
> blackberries
Stick with Dark Green Veggies
> Broccoli
> Asparagus
> Spinach
> Dark Greens
> Green Beans
Eating good quality nuts and seeds
> Almonds with skin on unsalted
> eat in moderation
Low fat dairy products are good
> low fat cheeses
> no fat cheeses
> unsweetened yogurts
Get Ready for a Snack Attack!!!!
If you think your best option is to avoid the snack altogether and wait for the
next meal, think again.
The Benefits of Snacking
You may feel regretful about snacking, but snacks aren’t necessarily bad for you.
In fact, mini-meals several times a day can be beneficial.
If eating a healthy snack keeps you from taking second and third
helpings at your next meal, you may actually consume fewer total calories for the day.
A wide variety of snacks can fit into a healthy lifestyle, so you don’t need to avoid
snacks. Rather, plan them with variety, moderation and balance in mind.
Choose Snacks Wisely
Select foods that cna satisfy hunger, supply your body with energy and provide important
nutrients. Choose a wide variety of these foods to ensure that you get all the necessary
nutrients, and to make your snacks more interesting.
Here are some of your best snack picks:
Whole Grains
Whole-grain snacks are rich in complex carbohydrates and fiber, which give you
immediate energy that has some staying power. Look for items such as low-fat whole-grain
crackers, whole-grain pretzels and whole-grain crispbreads.
Fruits and Vegetables
Eating fruits and vegetables provides a feeling of fullness with no fat and only small amounts
of calories. They provide vitamins, minerals, fiber and other nutrients.
Nuts and Seeds
Nuts and seeds are a good source of protein, which helps keep you feeling fuller longer.
The fat in nuts and seeds is monounsaturated fat, a healthy kind of fat. Nuts and seeds
are high in calories, however, so don't eat them in large quantity.
Low-fat dairy products
Cheese, yogurt and other dairy products are good sources of calcium, protein, and other
nutrients. Dairy products can be high in fat, so choose the low-fat versions.
Yogurt may have alot of added sugar, so you should consider light yogurt to limit your
calorie intake.
Though snacks can contribute to a healthy diet, they can also be a source of excess
calories if not eaten in moderation. For example, a resonable amount of almonds
(about 23 kernels or a handful) contains 164 calories. But if you eat handful after
handful until it totals a cup of almonds, the calorie count jumps to 800-plus calories.
So remember:
Snacks are great!!
Eat Several mini-meals per day
Eat high fiber whole grain snacks
Eat low calorie fruits and veggies
Stick with the berry family
> Raspberries
> Strawberries
> blueberries
> blackberries
Stick with Dark Green Veggies
> Broccoli
> Asparagus
> Spinach
> Dark Greens
> Green Beans
Eating good quality nuts and seeds
> Almonds with skin on unsalted
> eat in moderation
Low fat dairy products are good
> low fat cheeses
> no fat cheeses
> unsweetened yogurts
Get Ready for a Snack Attack!!!!
Eat a Balanced Diet
Eating a balanced diet is key in maintaining a healthy body weight. The American Council on Exercise suggests that this balance break down into 12-20% protein, 55-65% carbohydrates, and 25-30% fat.
Perfect Body Fitness and Health Tip
Your body needs a variety of nutrients to function at its peak and burn fat. Find new, healthy alternatives to your daily meals, and substitute them frequently. Make sure that you are eating 5 servings of fresh fruits and vegetables every day, of different colors.
Wednesday, March 16, 2005
The Great 8 Eating Tips for
Fast Weight Loss
@ Body Perfect Fitness
Low Carb, Low Fat, More protein, Eat all the fat you want..... These are the many things we hear as we are bombarded with the latest and NOT always the greatest diet and eating tips when trying to find the Silver Bullet for permanent weight loss.
Well I thought that we would talk about common sense proven tips that will ensure that along with a solid fitness program, will help support your fitness and health goals for life.
Eating Tip 1
Eat Slow- If you read about the French Paradox, which discusses why the French eat alot of fatty foods, but are a leaner society than that of the United States. They take their meals very seriously and it is one of the most important times of the day. You will get multiple benefits from this tip. Eating Slow will help your body absorb the food at the right level allowing you to fill up much quicker as it will not provide a tendency for you to OVEREAT!!!
The other awesome benefit is that you can spend more time with your family so that you can share the important things in life with each other!!!
Eating Tip 2
Eat 5-6 times per day. Do not allow your blood sugar levels to drop, in between meals. By eating more often and eating the right types of foods that are on the low end of the glycemic index, you can keep your blood sugar levels more even throughout the day, and ensure that you are not getting those midafternoon yawns and also help keep the excess weight off. Remember that when you spike your blood sugar by eating simple sugars and refined carbohydrates, this will potentially cause your body to store fat!!!
Eating Tip 3
Eat Your Breakfast... I was bad at this many years ago, but I learned to fuel up early in the day. Eating a good solid breakfast to start your day, helps supply you with the fuel you need to get started, especially if you are incorporating a early morning fitness program in to your day. You need the fuel to get your engine going in the morning. Do not starve your body early, because you may have the tendency to binge eat later, because your body gets into the craving mode. Feed your body early!!
Eating Tip 4
Slow down as the sun goes down. What do I mean by this? Well just as important as it is to eat a great breakfast to start the day, it is also as equally important to reduce your food consumption as the day goes on. So plan to eat a good solid breakfast, a good lunch, and reduce your meal portions at dinner time. Remember as you get closer to bedtime your body starts to wind down and you will not have the same opportunity at night to burn those consumed meal calories as you did earlier in the day.
So eat more early and back down as you reach sun down.
Eating Tip 5
Give yourself 3 hours!!! Yes 3 hours before going to bed. Do not consume anymore calories. As I mentioned before, your body starts to slow down as the day goes on and gets ready for sleep. You do not want to consume alot of calories right before you go to bed, because you will end of potentially storing those calories as FAT!!!
Your body sometimes give you a false sense of being hungry as you bedtime nears. You get those 9pm cravings... And alot of people end up hitting the Refrigerator and overconsuming right before bed time...
Not good for managing your weight and body fat %. If you just can't resist the munchies, then what I do is eat a few high good fat nuts. Like unsalted Almonds skin-on (good for fiber) or a couple spoonfuls of no sugar added all natural peanut butter. Eating a good quality fat food will satisfy your craving and will keep you from binging on something with lots of bad carbohydrates or simple sugars, like ice cream, cake or cookies.
Eating Tip 6
Stay focused on eating green in every meal. Always incorporate a good high quality low glycemic index dark green vegetable with each meal. I suggest things like spinach or romaine lettuce in your lunch time salads. Eating broccoli, asparagus, or steamed spinach as your vegetable at dinner time. All of these dark green vegetables supply your body with great vitamins and nutrients as well as being great sources of fiber and are naturally low on the glycemic index scale and will keep your blood sugar levels from spiking after eating. So think Dark green at meal time and challenge yourself to keep it as part of each and every eating event.
Eating Tip 7
Blend your foods.. Blending your foods means making sure that if you are eating a food item that does contain carbohydrates, ,make sure that you incorporate a good low fat protein along with it. Eating a low carb tortilla wrap that the first ingredient is whole wheat flour that is unrefined and adding lean chicken breast as part of your filling in the wrap, maybe with some thinly shredded romaine lettuce and other veggies.
Eating Tip 8
Use splenda as your sweetener of choice, when looking for a simple sugar replacement. I have tried many sugar subs over the years an no other product has the taste of sugar like splenda does. Not equal and surely not sweet and low. Splenda is outstanding for sprinkling on low glycemic fresh fruit like blueberries, raspberries and strawberries, and I also use it to sweeten my drink of choice. Caffeine Free Green Tea that I infuse with cinnamon stick and whole cloves. What a refreshing cold beverage that keeps the caffeine out of your diet, provides you a great antioxidant and does not spike your blood sugar levels by using the no calorie sweetner in splenda.
So I hope you enjoy my GREAT 8!!!
These eating tips will help keep you on the right track, when it comes to living a healthy lifestyle.. All of these tips are the tools that I live by every day....
Stay tuned next month for more healthy eating tips @ Body Perfect Fit!!!
FREE Online Fitness Training- Sign up Today!! For your FREE Online Fitness Training with your very own Certified Personal Trainer @
Body Perfect Fitness Online Personal Fitness Training!!
Well I thought that we would talk about common sense proven tips that will ensure that along with a solid fitness program, will help support your fitness and health goals for life.
Eating Tip 1
Eat Slow- If you read about the French Paradox, which discusses why the French eat alot of fatty foods, but are a leaner society than that of the United States. They take their meals very seriously and it is one of the most important times of the day. You will get multiple benefits from this tip. Eating Slow will help your body absorb the food at the right level allowing you to fill up much quicker as it will not provide a tendency for you to OVEREAT!!!
The other awesome benefit is that you can spend more time with your family so that you can share the important things in life with each other!!!
Eating Tip 2
Eat 5-6 times per day. Do not allow your blood sugar levels to drop, in between meals. By eating more often and eating the right types of foods that are on the low end of the glycemic index, you can keep your blood sugar levels more even throughout the day, and ensure that you are not getting those midafternoon yawns and also help keep the excess weight off. Remember that when you spike your blood sugar by eating simple sugars and refined carbohydrates, this will potentially cause your body to store fat!!!
Eating Tip 3
Eat Your Breakfast... I was bad at this many years ago, but I learned to fuel up early in the day. Eating a good solid breakfast to start your day, helps supply you with the fuel you need to get started, especially if you are incorporating a early morning fitness program in to your day. You need the fuel to get your engine going in the morning. Do not starve your body early, because you may have the tendency to binge eat later, because your body gets into the craving mode. Feed your body early!!
Eating Tip 4
Slow down as the sun goes down. What do I mean by this? Well just as important as it is to eat a great breakfast to start the day, it is also as equally important to reduce your food consumption as the day goes on. So plan to eat a good solid breakfast, a good lunch, and reduce your meal portions at dinner time. Remember as you get closer to bedtime your body starts to wind down and you will not have the same opportunity at night to burn those consumed meal calories as you did earlier in the day.
So eat more early and back down as you reach sun down.
Eating Tip 5
Give yourself 3 hours!!! Yes 3 hours before going to bed. Do not consume anymore calories. As I mentioned before, your body starts to slow down as the day goes on and gets ready for sleep. You do not want to consume alot of calories right before you go to bed, because you will end of potentially storing those calories as FAT!!!
Your body sometimes give you a false sense of being hungry as you bedtime nears. You get those 9pm cravings... And alot of people end up hitting the Refrigerator and overconsuming right before bed time...
Not good for managing your weight and body fat %. If you just can't resist the munchies, then what I do is eat a few high good fat nuts. Like unsalted Almonds skin-on (good for fiber) or a couple spoonfuls of no sugar added all natural peanut butter. Eating a good quality fat food will satisfy your craving and will keep you from binging on something with lots of bad carbohydrates or simple sugars, like ice cream, cake or cookies.
Eating Tip 6
Stay focused on eating green in every meal. Always incorporate a good high quality low glycemic index dark green vegetable with each meal. I suggest things like spinach or romaine lettuce in your lunch time salads. Eating broccoli, asparagus, or steamed spinach as your vegetable at dinner time. All of these dark green vegetables supply your body with great vitamins and nutrients as well as being great sources of fiber and are naturally low on the glycemic index scale and will keep your blood sugar levels from spiking after eating. So think Dark green at meal time and challenge yourself to keep it as part of each and every eating event.
Eating Tip 7
Blend your foods.. Blending your foods means making sure that if you are eating a food item that does contain carbohydrates, ,make sure that you incorporate a good low fat protein along with it. Eating a low carb tortilla wrap that the first ingredient is whole wheat flour that is unrefined and adding lean chicken breast as part of your filling in the wrap, maybe with some thinly shredded romaine lettuce and other veggies.
Eating Tip 8
Use splenda as your sweetener of choice, when looking for a simple sugar replacement. I have tried many sugar subs over the years an no other product has the taste of sugar like splenda does. Not equal and surely not sweet and low. Splenda is outstanding for sprinkling on low glycemic fresh fruit like blueberries, raspberries and strawberries, and I also use it to sweeten my drink of choice. Caffeine Free Green Tea that I infuse with cinnamon stick and whole cloves. What a refreshing cold beverage that keeps the caffeine out of your diet, provides you a great antioxidant and does not spike your blood sugar levels by using the no calorie sweetner in splenda.
So I hope you enjoy my GREAT 8!!!
These eating tips will help keep you on the right track, when it comes to living a healthy lifestyle.. All of these tips are the tools that I live by every day....
Stay tuned next month for more healthy eating tips @ Body Perfect Fit!!!
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Warm Up Activities & Stretching Exercises
Warm up properly, and reduce the risk of sports injury!
The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.
The Warm Up
An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity.
Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature, while also increasing the body’s muscle temperature. By increasing muscle temperature you're helping to make the muscles loose, supple and pliable.
An effective warm up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity.
Keeping in mind the aims or goals of an effective warm up, we can then go on to look at how the warm up should be structured.
Obviously, it's important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. This is the state in which the body is most prepared for the physical activity to come, and where the likelihood of sports injury has been minimized as much as possible. So, how should you structure your warm up to achieve these goals?
There are four key elements, or parts, which should be included to ensure an effective and complete warm up. They are:
The general warm up;
Static stretching;
The sports specific warm up; and
Dynamic stretching.
All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come. This process will help ensure the athlete has a minimal risk of sports injury.
Lets have a look at each element individually.
1.) General warm up
The general warm up should consist of a light physical activity. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat.
The aim of the general warm up is simply to elevate the heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Which bring us to part two.
2.) Static stretching
Static stretching is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes.
Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen.
This second part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries.
The above two elements form the basis, or foundation for a complete and effective warm up. It is extremely important that these two elements be completed properly before moving onto the next two elements. The proper completion of elements one and two, will now allow for the more specific and vigorous activities necessary for elements three and four.
3.) Sport specific warm up
With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm up. In this part, the athlete is specifically preparing their body for the demands of their particular sport. During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event.
4.) Dynamic stretching
Finally, a correct warm up should finish with a series of dynamic stretches. However, this form of stretching carries with it a high risk of injury if used incorrectly. It should really only be used under the supervision of a professional sports coach or trainer. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.
Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.
During this last part of an effective warm up it is also important to keep the dynamic stretches specific to the athletes particular sport. This is the final part of the warm up and should result in the athlete reaching a physical and mental peak. At this point the athlete is most prepared for the rigors of their sport or activity.
The above information forms the basis of a complete and effective warm up. However, I am well aware that this entire process is somewhat of an 'ideal' or 'perfect' warm up. I am also well aware that this is not always possible, or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm up accordingly.
For instance, the time you commit to your warm up should be relative to your level of involvement in your particular sport. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up.
© 2003, Walkerbout Health. All rights reserved.
------------------------------------------------------------------
Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with over 15 years experience
in the health and fitness industry. For more articles
on the prevention & treatment of sports injury,
subscribe to The Stretching & Sports Injury Newsletter
by visiting
Get 100 different stretching exercises!
The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.
The Warm Up
An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity.
Warming up prior to any physical activity does a number of beneficial things, but primarily its main purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature, while also increasing the body’s muscle temperature. By increasing muscle temperature you're helping to make the muscles loose, supple and pliable.
An effective warm up also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles, tendons and joints for more strenuous activity.
Keeping in mind the aims or goals of an effective warm up, we can then go on to look at how the warm up should be structured.
Obviously, it's important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. This is the state in which the body is most prepared for the physical activity to come, and where the likelihood of sports injury has been minimized as much as possible. So, how should you structure your warm up to achieve these goals?
There are four key elements, or parts, which should be included to ensure an effective and complete warm up. They are:
The general warm up;
Static stretching;
The sports specific warm up; and
Dynamic stretching.
All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come. This process will help ensure the athlete has a minimal risk of sports injury.
Lets have a look at each element individually.
1.) General warm up
The general warm up should consist of a light physical activity. Both the intensity and duration of the general warm up (or how hard and how long), should be governed by the fitness level of the participating athlete. Although a correct general warm up for the average person should take about five to ten minutes and result in a light sweat.
The aim of the general warm up is simply to elevate the heart rate and respiratory rate. This in turn increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch. Which bring us to part two.
2.) Static stretching
Static stretching is a very safe and effective form of basic stretching. There is a limited threat of injury and it is extremely beneficial for overall flexibility. During this part of the warm up, static stretching should include all the major muscle groups, and this entire part should last for about five to ten minutes.
Static stretching is performed by placing the body into a position whereby the muscle, or group of muscles to be stretched is under tension. Both the opposing muscle group (the muscles behind or in front of the stretched muscle), and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the muscle, or group of muscles to be stretched. At this point the position is held or maintained to allow the muscles and tendons to lengthen.
This second part of an effective warm up is extremely important, as it helps to lengthen both the muscles and tendons which in turn allows your limbs a greater range of movement. This is very important in the prevention of muscle and tendon injuries.
The above two elements form the basis, or foundation for a complete and effective warm up. It is extremely important that these two elements be completed properly before moving onto the next two elements. The proper completion of elements one and two, will now allow for the more specific and vigorous activities necessary for elements three and four.
3.) Sport specific warm up
With the first two parts of the warm up carried out thoroughly and correctly, it is now safe to move onto the third part of an effective warm up. In this part, the athlete is specifically preparing their body for the demands of their particular sport. During this part of the warm up, more vigorous activity should be employed. Activities should reflect the type of movements and actions which will be required during the sporting event.
4.) Dynamic stretching
Finally, a correct warm up should finish with a series of dynamic stretches. However, this form of stretching carries with it a high risk of injury if used incorrectly. It should really only be used under the supervision of a professional sports coach or trainer. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.
Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.
During this last part of an effective warm up it is also important to keep the dynamic stretches specific to the athletes particular sport. This is the final part of the warm up and should result in the athlete reaching a physical and mental peak. At this point the athlete is most prepared for the rigors of their sport or activity.
The above information forms the basis of a complete and effective warm up. However, I am well aware that this entire process is somewhat of an 'ideal' or 'perfect' warm up. I am also well aware that this is not always possible, or convenient in the real world. Therefore, the individual athlete must become responsible for assessing their own goals and adjusting their warm up accordingly.
For instance, the time you commit to your warm up should be relative to your level of involvement in your particular sport. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up.
© 2003, Walkerbout Health. All rights reserved.
------------------------------------------------------------------
Article by Brad Walker. Brad is a leading stretching and
sports injury consultant with over 15 years experience
in the health and fitness industry. For more articles
on the prevention & treatment of sports injury,
subscribe to The Stretching & Sports Injury Newsletter
by visiting
Get 100 different stretching exercises!
Monday, February 28, 2005
FREE Online Fitness Training for 10 Days
FREE Online Fitness Training @ Body Perfect Fitness turns it up another notch!!!
Yes FREE Online Fitness Training with your very own private Fitness Coach that stays with you every step of the way with unlimited email support for 10 days.
Not only do you get one customized FREE fitness and health program, but you get unlimited email support for FREE as well.
Imagine your very own customized weight loss program that focuses on strength training, healthy eating, and personal exercise instruction.
Visit me for your FREE Online Fitness Training- Sign up Today!! For your FREE Online Fitness Training with your very own
Certified Personal Trainer @
Body Perfect Fitness Online Personal Fitness Training!!
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Get the ultimate in body shaping!!!
Build muscles!!
Lose FAT!!
Get the ultimate fitness and health program online!!
Have your very own Private Personal Trainer
Increase your stamina and energy level
Increase your metabolic rate!!!
Gain muscle!!
Tone up!!!
Get the ultimate weight training program online!!!
Get expert exercise instruction from your very own Certified Personal Trainer and Fitness Coach!!!
Improve your body, fitness and health @ Body Perfect Fitness Online Fitness Training
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FREE Online Fitness Training- Sign up Today!! For your FREE Online Fitness Training with your very own Certified Personal Trainer @
Body Perfect Fitness Online Personal Fitness Training!!
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health through Online Fitness Training and up to the minute fitness and health news and information!!
Yes FREE Online Fitness Training with your very own private Fitness Coach that stays with you every step of the way with unlimited email support for 10 days.
Not only do you get one customized FREE fitness and health program, but you get unlimited email support for FREE as well.
Imagine your very own customized weight loss program that focuses on strength training, healthy eating, and personal exercise instruction.
Visit me for your FREE Online Fitness Training- Sign up Today!! For your FREE Online Fitness Training with your very own
Certified Personal Trainer @
Body Perfect Fitness Online Personal Fitness Training!!
Get in Shape!!!
Get the ultimate in body shaping!!!
Build muscles!!
Lose FAT!!
Get the ultimate fitness and health program online!!
Have your very own Private Personal Trainer
Increase your stamina and energy level
Increase your metabolic rate!!!
Gain muscle!!
Tone up!!!
Get the ultimate weight training program online!!!
Get expert exercise instruction from your very own Certified Personal Trainer and Fitness Coach!!!
Improve your body, fitness and health @ Body Perfect Fitness Online Fitness Training
FREE!!!
FREE for the first 10 days...
FREE unlimited fitness and health questions answered through email support
Get motivated and Get Fit @ Body Perfect Fitness Online Fitness Coaching
Get your Fitness Coach NOW for FREE!!!
Visit me below and sign up Today!!!!
FREE Online Fitness Training- Sign up Today!! For your FREE Online Fitness Training with your very own Certified Personal Trainer @
Body Perfect Fitness Online Personal Fitness Training!!
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health through Online Fitness Training and up to the minute fitness and health news and information!!
Sunday, February 20, 2005
Online Fitness Training @ Body Perfect Fitness
Body Perfect Fitness has a new update to the #1 Resource online for Body Perfect Fitness and Health.
Online Fitness Training has arrived @ Body Perfect Fitness
Yes we bring you the latest in technology with Online Fitness Training
with ME!!!
Rob- Your Certified Personal Trainer and Fitness Coach!!!!
Visit me for your FREE Online Fitness Training- Sign up Today!! For your FREE Online Fitness Training with your very own
Certified Personal Trainer @
Body Perfect Fitness Online Personal Fitness Training!!
Online Fitness Training has arrived @ Body Perfect Fitness
Yes we bring you the latest in technology with Online Fitness Training
with ME!!!
Rob- Your Certified Personal Trainer and Fitness Coach!!!!
Visit me for your FREE Online Fitness Training- Sign up Today!! For your FREE Online Fitness Training with your very own
Certified Personal Trainer @
Body Perfect Fitness Online Personal Fitness Training!!
You will be able to get your FREE for 10 Plan just for signing up for my monthly E-zine, Body Perfect Fit...
So visit me at:
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health!!
Monday, February 07, 2005
How to Get the Body Perfect/Perfect Body Results for Life!!
It really is that simple and that complex when it comes to attaining a
Body Perfect/Perfect Body for a lifetime.
The FOUR essential keys to Body Perfect/Perfect Body Success for Fitness and Health are:
The R Factors!!!!
R FACTOR 1
Rev up
You must incorporate a on-going Cardiovascular exercise program in each of your weekly goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from the risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone.
What is your target heart rate you ask?
Well first of all the exercise does not matter. You could walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic state. That means getting your heart rate up to and maintain a range of 65%-80% of your
MHR (maximum heart rate) for 20-30 minutes. Keep in mind that you body will not start to burn excess fat and carbohydrates until you hit about the 20 minute mark of that 65%-80% MHR. You body will then kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Body Perfect YOU!!!
To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of the threshold of your heart rate.
So Example:
I am 43
220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.
My goal is to keep it between 65%-80% of that 177 maximum for my age:
177 X 65%=115
177X 80%=142
So my goal would be to keep my heart rate in the 115-142 range for the best Aerobic conditioning for FAT loss and to keep it in that range for a bare minimum of 20 minutes, because the real benefit kicks in after 20 minutes. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed the first important step in the
R FACTOR for BODY PERFECT/PERFECT BODY FITNESS AND HEALTH!!!!
R FACTOR 2
Resist- That's right!!!
Resistance Training. Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working out!!!! Yes studies have shown that incorporating resistance training into your daily and weekly Body Perfect/Perfect Body Fitness and Health routine, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce the amount of fat % that your body is composed of. A solid resistance training program is essential in the transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at burning more calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn FAT!!!!!!
R FACTOR 3
Retrain- How you eat!!!!
Yes it is very important in the R Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Several times a day in fact. Small meals every 3-4 hours that include low glycemic index foods that are low in fat, high in complex carbohydrates and that incorporate the right type of lean proteins will provide a well rounded nutritionally sound eating plan.
GREEN IS GOOD!!!!- Yes the darker the green the better. That means that trying to incorporate Dark green vegetables into every meal is essential.
Every meal I try and incorporate the following great low glycemic veggies:
Broccoli
Asparagus
Spinach
Green Beans
So try and blend in a salad at lunch with fresh spinach or romaine lettuce. Remember the darker the green the better. These lettuces will provide you more nutritional benefit than iceberg lettuce that is very light in color and contains mostly water.
Have a nice plentiful serving of a dark green vegetable with your evening protein. Every night I have one of the vegetables noted above with every single meal.
Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low sodium seasonings are outstanding complements to a nice fresh broiled piece of Salmon filet or lean chicken breast, prepared the way you like it.
Focus on Fiber!!!- When thinking of eating a carbohydrate think of fiber and how much that carb has. Are you eating plain white rice or did you opt for brown or wild rice, which is less refined and more natural in terms of adding fiber and being lower on the glycemic index for a carbohydrate. Can you skip the potatoes and just eat a larger portion of broccoli or asparagus??
I rarely eat potatoes or plain white rice in my eating plan anymore. I have opted to consume very lean healthy fish or meats along with a highly nutritional and low glycemic index veggies and when I do eat carbohydrates, I make sure that they are as natural an unrefined as they can be and that they support fiber consumption in my diet naturally.
Remember that you need carbohydrates for energy and if you are working the R Factors in the right way you are going to need those important complex and essential carbs for keeping your energy level up and helping refuel your body. Also remember alot of foods that brag about being Low in fat or having no fat, have tons of BAD carbs. Look at white flour products like plain breads and pretzels or as I mentioned already plain white rice and pasta. Unfortunately these refined carbohydrates which do not provide a tremendous amount of the right nutrients raise your insulin levels and blood sugar and help you store FAT!!!
To learn more about Weight Loss and How to manage and control
Body Perfect/Perfect Body for a lifetime.
The FOUR essential keys to Body Perfect/Perfect Body Success for Fitness and Health are:
The R Factors!!!!
R FACTOR 1
Rev up
You must incorporate a on-going Cardiovascular exercise program in each of your weekly goals. That means a minimum of 3 times per week, you must work on strengthening and protecting your heart from the risks associated with a sedentary lifestyle. Your heart will thank you for it, when you Rev up your motor and keep in revved for a minimum of 20-30 minutes three times per week in your target heart rate zone.
What is your target heart rate you ask?
Well first of all the exercise does not matter. You could walk, ride a bike, run, work out on a treadmill, stairclimber, eliptical machine, or any movement that will put you into a aerobic state. That means getting your heart rate up to and maintain a range of 65%-80% of your
MHR (maximum heart rate) for 20-30 minutes. Keep in mind that you body will not start to burn excess fat and carbohydrates until you hit about the 20 minute mark of that 65%-80% MHR. You body will then kick in and start to gobble up those stores of fat in your body and munch down on them to help you reduce your body fat % and get to a leaner Body Perfect YOU!!!
To calculate your MHR you must first take 220 and subtract your age. That becomes your high end of the threshold of your heart rate.
So Example:
I am 43
220-43= 177 is my top end of my heart rate- I basically would be at an exhaustion rate with my heart maintained at 177. Meaning I would not be able to sustain exercise at that high a level for too long and really I would not get any long term Aerobic benefit.
My goal is to keep it between 65%-80% of that 177 maximum for my age:
177 X 65%=115
177X 80%=142
So my goal would be to keep my heart rate in the 115-142 range for the best Aerobic conditioning for FAT loss and to keep it in that range for a bare minimum of 20 minutes, because the real benefit kicks in after 20 minutes. So if you can incorporate cardiovascular activity at least 3 times per week for 30 minutes or more you have just completed the first important step in the
R FACTOR for BODY PERFECT/PERFECT BODY FITNESS AND HEALTH!!!!
R FACTOR 2
Resist- That's right!!!
Resistance Training. Moving Weights, lifting something, exerting force on your muscles to produce hypertrophy. Working out!!!! Yes studies have shown that incorporating resistance training into your daily and weekly Body Perfect/Perfect Body Fitness and Health routine, will help support a transformation of your body composition. Meaning you will gain more muscle and reduce the amount of fat % that your body is composed of. A solid resistance training program is essential in the transformation to a leaner more defined body that will work harder for you when you are not working. Studies have shown that a higher % muscle composition body will work at burning more calories per hour while at rest than a body with higher fat percentages. Lean bodies Burn FAT!!!!!!
R FACTOR 3
Retrain- How you eat!!!!
Yes it is very important in the R Factors to incorporate a retraining process of your eating habits. You have to think of your body as a car that needs to be refueled every day. The right type of fuel will determine how your engine runs. Several times a day in fact. Small meals every 3-4 hours that include low glycemic index foods that are low in fat, high in complex carbohydrates and that incorporate the right type of lean proteins will provide a well rounded nutritionally sound eating plan.
Don't Buy into the fact that you can eat all the FATTY Foods you want as long as they are high in protein and low in carbohydrates. You body does need fat, but it needs the right kinds of fat. The fats that are not saturated and low in transfats. Stick to fats like Olive oil and Canola Oil. The fats found in nuts like Almonds are outstanding because they are low in saturated fats and high in the good fats. The fats that help you raise your HDL and lower your LDL levels in your body to maintain a healthy cholesterol level. When thinking of low glycemic foods think of one important thing.
GREEN IS GOOD!!!!- Yes the darker the green the better. That means that trying to incorporate Dark green vegetables into every meal is essential.
Every meal I try and incorporate the following great low glycemic veggies:
Broccoli
Asparagus
Spinach
Green Beans
So try and blend in a salad at lunch with fresh spinach or romaine lettuce. Remember the darker the green the better. These lettuces will provide you more nutritional benefit than iceberg lettuce that is very light in color and contains mostly water.
Have a nice plentiful serving of a dark green vegetable with your evening protein. Every night I have one of the vegetables noted above with every single meal.
Steamed Asparagus or Sauteed spinach in olive oil with garlic and some light low sodium seasonings are outstanding complements to a nice fresh broiled piece of Salmon filet or lean chicken breast, prepared the way you like it.
Focus on Fiber!!!- When thinking of eating a carbohydrate think of fiber and how much that carb has. Are you eating plain white rice or did you opt for brown or wild rice, which is less refined and more natural in terms of adding fiber and being lower on the glycemic index for a carbohydrate. Can you skip the potatoes and just eat a larger portion of broccoli or asparagus??
I rarely eat potatoes or plain white rice in my eating plan anymore. I have opted to consume very lean healthy fish or meats along with a highly nutritional and low glycemic index veggies and when I do eat carbohydrates, I make sure that they are as natural an unrefined as they can be and that they support fiber consumption in my diet naturally.
Remember that you need carbohydrates for energy and if you are working the R Factors in the right way you are going to need those important complex and essential carbs for keeping your energy level up and helping refuel your body. Also remember alot of foods that brag about being Low in fat or having no fat, have tons of BAD carbs. Look at white flour products like plain breads and pretzels or as I mentioned already plain white rice and pasta. Unfortunately these refined carbohydrates which do not provide a tremendous amount of the right nutrients raise your insulin levels and blood sugar and help you store FAT!!!
To learn more about Weight Loss and How to manage and control
your R Factors visit us at:
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health!!
You can also get your FREE Weight Loss Coaching assessment at:
My Private Coach - Because, if not now... WHEN?
Get your FREE Coaching Session TODAY!
R Factor 4
Reenergize
Your body needs time for Rest and Recovery!!! To complete the R factors you need to allow your body to rejuvenate itself from your Resistance training and also your Aerobic training as well. You can Over-train your body with diminishing returns and as you work out and break down your muscles, you need to provide them adequate time to rest, recover, and rebuild themselves to make a stronger and leaner YOU!! Always allow at least one day of rest between a particular body part and make sure that if your body is telling you that you are tired, sore or hurting, DO not push yourself or force yourself into risking injury!! Listen to your body. Give yourself time to Renergize and you will complete and support the R Factors.
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health!!
My Private Coach - Because, if not now... WHEN?
Get your FREE Coaching Session TODAY!
Friday, February 04, 2005
THE ROLE BODY FAT PLAYS IN DETERMINING ONE'S RISK OF CHRONIC DISEASES
As the prevalence of obesity in America approaches epidemic proportions, researchers are scrambling to learn more about how the body stores fat, how fat tissues affect body systems and the role body fat plays in determining one's risk of chronic diseases.
What researchers have learned is that fat is much more than an extra layer of insulation. It actually works as an endocrine organ that secretes dozens of proteins that affect the inner workings of the body.
One such protein is leptin. Discovered in 1994, leptin is released by fat cells. One of its functions is to send signals to the brain to boost or curb appetite. As a person gains weight, their fat cells release more leptin, which in theory should cause a decrease in appetite and an increase in the number of calories burned. However, researchers have found that obese people often are not sensitive to leptin; thus, it has little effect on their appetite and calorie usage. What's more, leptin may work against people trying to lose weight because, as a person loses weight, the body tends to release less leptin, potentially contributing to a boost in appetite and reduction in the number of calories burned at a given activity level.
Another key protein secreted by fat cells is adiponectin. Adiponectin helps insulin move sugar from the bloodstream into the body's cells where it can be used either for fuel or stored. People who are overweight, and especially those who are insulin resistant, have low levels of adiponectin, which may raise the risk for diabetes and heart disease.
Larger fat cells also cause the release of a variety of inflammatory proteins that result in low-level inflammation throughout the body. While the inflammation does not cause symptoms such as fever or pain, it can reduce the ability of insulin to move glucose out of the blood, thus leading to the development of plaque in the arteries and increased risk for heart attack or stroke.
In addition to their biochemical influences, the location of fat cells seems to be important. People who gain weight around the middle (so-called apples) have been shown to be at higher risk for heart disease and diabetes than those who gain their weight in their hips and thighs (so-called pear shapes). Men are more likely to be apple-shaped, and women pear-shaped, at least in their younger years. Older women become more apple shaped as their weight shifts following menopause. Fat stored under the skin (subcutaneous fat) seems to have less influence on the development of chronic diseases than fat stored deep in the abdomen or near the heart and liver.
While scientists have learned much about fat over the last decade, there is still more research to be done. Discovering that fat cells are capable of sending signals to the body and learning how the body stores fat are just the tip of the iceberg. Researchers now are working to determine how diet, exercise and other changes within the body affect the storage and regulation of fat tissue. In so doing, researchers hope to uncover more effective ways to treat obesity.
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What researchers have learned is that fat is much more than an extra layer of insulation. It actually works as an endocrine organ that secretes dozens of proteins that affect the inner workings of the body.
One such protein is leptin. Discovered in 1994, leptin is released by fat cells. One of its functions is to send signals to the brain to boost or curb appetite. As a person gains weight, their fat cells release more leptin, which in theory should cause a decrease in appetite and an increase in the number of calories burned. However, researchers have found that obese people often are not sensitive to leptin; thus, it has little effect on their appetite and calorie usage. What's more, leptin may work against people trying to lose weight because, as a person loses weight, the body tends to release less leptin, potentially contributing to a boost in appetite and reduction in the number of calories burned at a given activity level.
Another key protein secreted by fat cells is adiponectin. Adiponectin helps insulin move sugar from the bloodstream into the body's cells where it can be used either for fuel or stored. People who are overweight, and especially those who are insulin resistant, have low levels of adiponectin, which may raise the risk for diabetes and heart disease.
Larger fat cells also cause the release of a variety of inflammatory proteins that result in low-level inflammation throughout the body. While the inflammation does not cause symptoms such as fever or pain, it can reduce the ability of insulin to move glucose out of the blood, thus leading to the development of plaque in the arteries and increased risk for heart attack or stroke.
In addition to their biochemical influences, the location of fat cells seems to be important. People who gain weight around the middle (so-called apples) have been shown to be at higher risk for heart disease and diabetes than those who gain their weight in their hips and thighs (so-called pear shapes). Men are more likely to be apple-shaped, and women pear-shaped, at least in their younger years. Older women become more apple shaped as their weight shifts following menopause. Fat stored under the skin (subcutaneous fat) seems to have less influence on the development of chronic diseases than fat stored deep in the abdomen or near the heart and liver.
While scientists have learned much about fat over the last decade, there is still more research to be done. Discovering that fat cells are capable of sending signals to the body and learning how the body stores fat are just the tip of the iceberg. Researchers now are working to determine how diet, exercise and other changes within the body affect the storage and regulation of fat tissue. In so doing, researchers hope to uncover more effective ways to treat obesity.
link to source
Your Source for a complete nutritional plan-Nutrition Generator Introducing... The FIRST and ONLY Nutritional Program that Creates BALANCED Meal Plans Using YOUR Favorite Foods - Automatically!
Body Perfect Fitness- The most comprehensive fitness and health resource online, dedicated to helping improve everyone’s overall
Body Perfect Fitness and Health!!
My Private Coach - Because, if not now... WHEN?
Get your FREE Weight Loss Coaching Session TODAY!
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