TOP 5 FOODS FOR FAT LOSS

Posted on May 26, 2015May 26, 2015 by Jeff

Losing fat is all about the diet. Get your diet right and the fat will literally fall off. These 5 foods will help jump start your progress incorporate them into your diet everyday for the first two weeks.

Eggs: Pure protein with tons of antioxidants and vitamins. Eggs contain zero carbohydrates which mean’s insulin levels stay low. The secret to losing fat is turning on the fat metabolism of your fat cells. Low insulin levels make sure this happens. Mix eggs with some onions and peppers and you have turned up the thermostat on your fat burning furnace.

Broccoli: Steam you some broccoli for lunch. Even if you have to drown it in some cheese, that’s ok. Broccoli is low calorie and can help boost testosterone by sweeping excess estrogen from the body. Testosterone helps build muscle and burn fat. Even in women more testosterone is good when trying to lose fat.

Almonds: A handful of almonds everyday provides your body with good fat. In addition, it’s a great source for Vitamin E and manganese. A handful of almonds for a snack is about 140 calories and will make you fill full for a while. Almonds are a great snack food, just don’t overdo it.

Tuna: A great snack or quick lunch, this provides a protein punch that keeps insulin in check. It’s easy to carry around and eat on the go. Roll tuna fish in a leaf of lettuce and you have a low sugar wrap that helps you lose fat like mad.

Strawberries: As long as you don’t sugar them up strawberries are great. Containing only about 4 calories per strawberry this is a calorie dense food loaded with vitamins and antioxidants. Berries in general are great fat loss foods because they’re low in sugar and cause a minimum insulin spike.

Eating foods that cause insulin to rise very little is the key to losing fat. The lower we keep insulin levels the easier it is to burn fat.

BEST FIVE EXERCISES THAT TARGET THE BUTT

Posted on May 25, 2015May 25, 2015 by Jeff

Incorporate these five exercises into your fitness routine and watch your backside change for the better.

Squats: If you do squats the correct way they will take your butt to another level, literally. As you squat keep your weight in your heels and concentrate on dropping your butt as low as possible. It may be helpful to place a medicine ball or stool behind you and touch your rear to the ball or stool. When first beginning just use body weight, but as body weight becomes easier add weight to your routine. Accomplish squats 3-4 times per week. Use lower reps with weight and higher reps without weight and complete 4-5 sets.

Back Lunge: This exercise targets the glutes like no other. Step backward and drop your lead leg to 90o at the knee then step forward again. You may not feel this in the derrière until the next day but it does a tremendous job as a targeted exercise. Complete 7-10 reps with no weight for 3-5 sets per leg. As you improve strength overload with weight and decrease the reps. Do this 2-3 times per week.

Dead Lift: This is a butt builder. If you ever see the little old man walking around with his pants falling down in the back, it’s because he didn’t do his dead lifts. Step as close to the bar as possible, bend the knees and drop the butt toward the ground. If you can’t grip the bar while keeping the chest up slightly and the back flat, use something to lift the bar up and start the bar at a higher position. Once you grip the bar stand tall pulling the hips through, squeezing the butt and pushing the knee’s outward allowing the arms to hand straight down. Beginners should use a very light weight and work on form doing 5-7 reps for 3-5 sets. Once you can accomplish the lift correctly increase the weight and complete 5 reps for 3-5 sets. Do this 2-3 times per week.

Lateral Band Walks: This works the backside at different angles attacking the abductors. Obtain a versa loop and place it around the ankles. Side step as wide as possible for 10-20 steps then walk the other direction the same amount of steps. Do this 3-4 times per week. Not only will this build a great looking backside but also protects your knee’s from injury.

Pelvic Bridge: A staple for building a great backside. Lay on your back with your knees bent and feet flat on the floor. Lift the butt off the ground forcing the hips up. Complete 10-15 reps for 3-5 sets. As you get stronger place a medicine ball on your abdomen as force the hips up. Do this 3-5 times per week.
The secret is in the consistency. If you train on a consistent basis and overload the muscles you’re targeting you will see incredible results.

How You Age is All About Choice

Posted on May 4, 2015May 4, 2015 by Jeff

The next time you’re in Walmart take a look around and see what lifestyle choices can do to you and for you. Take a look at the 70 year old gentleman who walks with youth and vigor. He still has the muscle tone of a young man and seems to be defying age. Then look at the 40-50 year old guy who’s slightly overweight moves a little slower and probably looks older than he is. What is the difference? Why the vast contrast between the two? Plain and simple it goes back to lifestyle. If you followed the two around the grocery store and study their habits with the eye of a private investigator you will see the stark difference in habits.

The older gentleman who looks to defy the aging process will stay on the outside of the grocery isle’s buying fruits, vegetables, meat, eggs, and dairy. You will see him buying very few processed foods in the middle of the store. He provides his body with nutrient dense food. The kind of food that fuels and regenerates health. The middle aged man will do just the opposite. His shopping cart will be loaded with potato chips, cereal, soda, white bread, snack cakes, and macaroni and cheese. These foods contain little or no nutrients. They cause an increase in sugar, insulin and leptin levels. The results are a gradual increase in obesity and a decline in health.

If you were to follow them home and study their habits farther you will see something else. The 70 year old with a muscular build will be active. He will put on running shoes and go for a run. Not a jog but a run. He will run for 20-25 minutes with short 30 second speed burst about every two or three minutes. After the run he will lift weights or do calesthenics using body weight. This type of intense fitness training increases and maintains human growth hormone a key ingredient to maintaining youth, muscle mass, bone density and health. The slightly pudgy 45 year old guy will go home and turn on the television, sit on the couch and begin eating a bag of chips. The aging and obesity process slowly accelerates and health markers decline.

The choices are simple, it’s not rocket science. The choices we make about food and exercise impact the way we age and ultimately our quality of life. If you’re 20-70 pounds overweight and have no energy I encourage you to begin an exercise program and change your diet. Add more fruits and vegetables to your diet and decrease the sugar and processed foods you eat. Thirty minutes of exercise 3-5 times a week will be a great start. Focus on short 30 second bouts of hard exercise with 2 or 3 minutes of recovery between for 15-20 minutes. We are learning the key to a great exercise program is not length but rather intensity. Intensity always trumps length.

Get started today and improve your quality of life and your health.