365 FITNESS

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5 Tips to To Trim Off Fat

The most common area I hear from my clients or people I talk to they want to lose weight is in their stomach.  As it turns out holding weight in your stomach is the worst place to store body fat.   I have come up with 5 tips that are easy to do and it doesn’t take doing 9,000 crunches a day.  Actually it has been proved that working your abs for more than 10 minutes at a given time doesn’t have any positive benefits.

1.   What You Eat

• what you put in your body is directly reflected in your stomach.   An easy plan to follow that should shed any unwanted stomach fat is to eat your dinner before 6:00 pm and don’t eat anything afterwards.  Your diet should consist of mostly lean meats, vegetables, and whole grain carbs.    The majority of your  diet should be coming from lean meats and vegetables.  The carbs should be gradually decreases throughout your day so at supper you are consuming the lowest amount of carbs.

2.  When You Eat

• The timing of your meals is essential to maintaining a good healthy weight and to burn fat off.  A great plan starts breakfast off at 6:00 am (no matter what) and then continues to intake food every 3 hours tell supper time.   You want to be consuming around 1,500-1,800 calories per day for weight loss (this can be different for everyone).
  

3.   Post Workout

• With any weight loss program the biggest change that you need to make is with your food but there are little tips you can do with your workouts to help aid in fat burn.  One tip is not to eat anything for 45 minutes after your workout.  When you finish your workout your body is still burning calories while it comes down to a normal level so you don’t want to put anything in your stomach for your body to use as fuel (you want to have it attack your stored body fat).
  

4.  Drinking Water

• You should be consuming at least a gallon of water a day.  Water not only helps with your workouts but it will make you feel fuller and prevent you from overeating.  In a study it was shown that people who drink 16 oz of water at breakfast were 70% less likely to overeat throughout the rest of their day.

5.  When You Workout

• The time when you workout is also important to losing weight.  The best time to workout for weight loss in right away in the morning when you wake up.   When you wake up your last meal was at dinner so your body hasn’t had any fuel for hours so you will be burning fat stores to perform your workout!  This combined with not eating for 45 minutes after your workout will ensure you get the most fat burn out of your workouts ( no matter how long they are).
  

These are just some tips that I have found throughout the years I have been training.  Also we are in the process of changing the website and also the program.  Check in with us in about a month to see the new website and also the new program.  I think it’s going to be a great program and also do a lot of good for a lot of people!  We are looking for charities to work with that are involved with the health of the poor if you know of any please leave a comment so we can take a look at the charity!!!!

Thanks

Robert Nesvig

365 Fitness

www.365trainanywhere.com

          The hot topic within the Obama cabinet and the congress is health care reform.   One of the leaders of the Health care reform bill is the Cleveland Clinic.   Their president and CEO former Heart Surgeon Delos M. Cosgrove has brought to the table an interesting tax that would target the obesity epidemic.   While on a phone conversation with a writer from the New York Times Cosgrove said that if it were up to him the clinic wouldn’t hire smokers or obese people.  During this phone conversation Cosgrove brought up one reform tool that might be used to reduce americans waist line. 

   Some economists are looking at an idea that would make obese people ( over certain BMI) pay a higher insurance premium.    They argue that this would encourage people to lose weight and get healthy!  I would agree with this idea to a certain degree.   I agree that they should have to pay more for being over weight ( their medical costs are greater than the average person) but we have to give these people low price services/ programs that educate them on how to be healthy.  You can’t just say get healthy or your paying more money.   I relate this to coaching any sport.  You can’t expect a player to change a certain behavior or perform the correct movement without giving them the knowledge to change it.   Untell congress or corporate America can offer the masses cheap tools to help them get healthy than you can’t expect people to pay more for their health insurance. 

   Today there are some programs out there to get people going to health clubs.   You can get a fitness discount through your insurance company if you go to your local gym 12 times a month.  When I asked the different gyms I go to ( 5 to 6) how many people come in and just scan their cards to get their discount their answer was ” It happens every day”.   Even this program doesn’t attack the heart of obesity and that is what people eat.   So the question is how do we get people making the right decisions when it comes to food?   That is a problem that we will have to solve going forward to reduce the cost of Health  Care in America. 

Stastitics on Cost of Obesity in America:

• “A recent article in Health Affairs estimated its annual cost to be $147 billion and growing.  That translates into $1,250 per household, mostly in taxes and insurance premiums.”

• “The statistics have become rote, but consider that people in their 50s are about 20 pounds heavier on average than 50-somethings were in the late 1970s. As a convenient point of reference, a typical car tire weighs 20 pounds.”

• “Michael McGinnis, a senior scholar at the Institute of Medicine, has estimated that only 10 percent of early deaths are the result of substandard medical care. About 20 percent stem from social and physical environments, and 30 percent from genetics. The biggest contributor, at 40 percent, is behavior”.

Here’s a link to NY Times story:  http://www.nytimes.com/2009/08/16/magazine/16FOB-wwln-t.html?_r=1

Also check out our website:  www.365trainanywhere.com/online_fitness.html!

365 Fitness

www.365trainanywhere.com

Here is a great cardio routine  to do in the mornings on a empty stomach!  This workout is only 30 minutes from start to finish and it will energize you for the day!   It’s hard to set the habit of getting up in the morning to run but you have to do it for at least 3 weeks for a habit to start to set in.  Once it’s set  it isn’t hard to get up anymore it just becomes another one of your routines!   

Remember to wait 30 to 45 minutes post-workout to eat anything!! Heres a great post workout breakfast:

• pineapple slices
• 1 egg sunny side up
• 1 packet of instant oatmeal  or 1/2 cup natural oatmeal
• 1 cup of coffee if you drink it
• 16 oz of water

Treadmill/Stairmaster Workout:

• 3 min warm up walk
• 10 min  fast jog
• 2 minutes of abs
• 10 minutes on stairmaster
• 5 minutes to cool down and stretch

Outside Running: 

*you will need a watch to time yourself for this cardio session

• 3 min warm up walk or run
• 12 minutes of jogging
• Turn ar0und and try to make it back in 10 1/2 minutes or 11
• Stretch and cool down

365 Fitnss

www.365trainanywhere.com

               I know I said I was going to post new workouts for 3 weeks straight but I had to take today off with the workouts and write about a great article that was written in Time magazine about weight loss and health.  Get the link at the bottom of this post:

   Now,  I just want to write about the article and how it pertains to my view of weight loss and health.  This article is exactly how I train my clients and how I tell people to lose weight.  If you would view weight loss as a pie graph what you put in your mouth would be 85% to 95% of the pie graph.  It so important to put the right amount of calories in your body and also the right kind of calories.   This article claims that exercising stimulates your hunger and most Americans reach for high sugar/high calorie foods after workouts.   And they claim that’s people aren’t losing weight while they are exercising regularly.  I will never say that you shouldn’t exercise because it has so many great health benefits, psychological benefits, and physical benefits.   But if you set your habits correctly you will not grab for the high calorie foods post workout but instead you will grab the lean proteins to put in.  Actually, if you train your body to intake lean proteins post workout it will crave it after you are done exercising. 

   Another point I wanted to make also is the time of day when you workout.   The healthiest way to eat is have your biggest meal (most calories consumed) at breakfast and your meals should get smaller as the day progresses.   If you workout in the morning on a empty stomach and wait 30-45 minutes to eat breakfast you can eat more calories and thus satisfy that urge eat.   

  Overall I think this article is great at showing how important what you eat is to losing weight.  It’s not the hour you put in at the gym but the other 15 hours you are awaking and going through your normal daily activities.   If you can teach your body to be full with smaller portions, eat bigger meals for breakfast, eat or drink lean proteins post workout, and be more active through your day you will lose weight and keep it off.  

    My last comment is from a meeting of the minds that included CEO’s from the largest healthcare providers, insurance companies, and hospitals.  This is a direct quote from a CEO of a insurance provider talking about how we need to invest in prevention programs:”

” If we cut 70% of the money we spend on obesity related claims/hospital visits we would save 1 trillion dollars a year on healthcare!!”

                    – I was blown away by that stat.  It just goes to show how we need to fight obesity!   Actually myself and a couple of other professionals are starting a website for post-bariatric patients that will be giving away money to obesity awareness for children!  I will be posting more info on the website in months to come as we get that rolling.  But if your interested in donating money or know of someone that has undergone bariatric surgery we are going to be giving away 50 free memberships once the website is launched so email me directly to get more information on that program!

Link to Time Magazine Story:

http://www.time.com/time/health/article/0,8599,1914857-1,00.html

Post your comments if you want about this story!!

Email  me at rob@365trainanywhere.com if you have any questions!!

www.365trainanywhere.com

This is a great way to burn a ton of calories in only 30 minutes of working out.   The workout is extemely intense but can be toned down to meet anyones exercise level.  

Workout

• 5 min jog on treadmill
• 2 minutes of almost sprinting on treadmill- whatever speed is an almost sprint for you
• 30 seconds of walking

repeat for 2o minutes

walk for 5 minutes for a cool-down

Day 3:   Reps= 15  Sets= 2

• Lunges
• Dumbbell Chest Presses on Bench
• Plank Hold= 1 min
• Squat curl and press with dumbbells
• Tricep Kickbacks
• Shoulder Presses
• Crunches on Stability Ball
• Push Ups with Hands On Medicine Ball
• 5 min jog on treadmill

365 Fitness

www.365trainanywhere.com

This is a simple cardio workout that is usually a switch up for a lot of people.  I see most people in the gym doing long cardio routines and not really pushing their heart rate up and then bringing it back down.  IF you haven’t done a interval workout before your body will burn a lot more calories than it would doing your normal cardio routine.  Try this workout:

Cardio:

Beginner:

• 3 min fast jog
• 1 min walk
• Repeat 9 times then do a 5 min cool down walk

Advanced:

• 6 min fast jog
• 30 sec walk
• repeat 9 times the do a 5 min cool down

This a very simple routine but it’s a great switch up for you.  The best time to do cardio is early in the morning before you eat breakfast and then wait 45 minutes after your cardio workout to eat anything.  This will get you the most fat burn  as possible.  Enjoy

Sample Day
6:00- Breakfast (egg whites and oatmeal)
9:00- Snack (protein shake, nuts, kashi granola bar, yogurt cup)
12:00- Lunch (turkey sandwich, chicken salad, whole grain pasta)
3:00- Snack (protein shake, nuts, kasha granola bar)
6:00- Dinner (no carbs, meat and veggies
9:00- Snack ( straight protein)

The goal of this eating program is not to have carbs after your afternoon snack. Another key aspect of the eating program is to not eat 45 minutes following a cardio workout! This will ensure you burn the most amount of fat you can. Also the best time to do cardio is in the mornings on a empty stomach! If you stick this eating plan for the 3 weeks and with the workout routine you should see at least 2 pounds a week of weight loss!

www.365trainanywhere.com

This workout is designed to burn fat off by elavating your heart rate and then bringing it back down.  This cycle will be repeated over and over again.  The entire workout should take about 30 to 40 minutes thats it.  Remember to do your cardio at the end of the workout!  Enjoy!

Week 1:

Day 1:  Reps= 15   Sets= 2

• Squats with dumbbells
• Push Ups
• Bicycle Abs
• Bicep Curls
• Tricep Kickbacks
• 1 Minute Plank Hold
• Dumbbell Lateral Raises
• Upright Rows
• 5 min on treadmill jog

 Repeat Once

 Finish with 10 minutes of cardio

BUT THIS MONDAY WE ARE STARTING THE 3 WEEKS OF FREE DAILY WORKOUTS!! SO CHECK OUT THE BLOG EVERY MORNING TO GET THE NEW WORKOUT! I WILL POST THE EATING PLAN FOR THE WORKOUT ON SUNDAY!! HOPE YOU GUYS WILL LOSE SOME WEIGHT AND GAIN SOME KNOWLEDGE!!