The New Skinny You

How to Eat Healthy and Lose Weight

2012-05-13T04:35:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition 575 views

Eating healthy and losing weight are two of the most common goals I hear from clients.

I’ll admit that it can be tough, and all the information out there can get pretty confusing. But if you keep things simple and ignore all that fad diet stuff, it’s not as hard as you might think.

This article looks at some basic rules to help you eat healthy and lose weight. And believe it or not, there are some foods that can actually speed up your metabolism and get you losing weight even faster!

Rules for Eating Healthy & Losing Weight

1. Replace bad fats with good fats. You’ll notice I’m not giving you the typical “cut out fat” statement, because it’s not quite that simple. There are a lot bad fats out there, and you should definitely be avoiding trans fats and saturated fats at all cost. This means no fried foods or junk foods.

But there are a lot of good fats out there that can actually help you lose weight and burn more calories. Fish oils are great for this, or more generally omega 3 fatty acids. If you’re not getting many in your diet, I recommend supplementing with either Health Wellness Fish Oil or NOW Ultra Omega-3. Cooking with Nutiva Organic Extra-Virgin Coconut Oil is a great at-home option because it contains unique fats that actually boost your metabolism!

2. Get some protein in every meal. Protein is important for healthy eating because it’s a key component of lean muscle mass, which means you need it to maintain muscle. This is essential in the fight against aging. But in addition to overall health benefits, protein also keeps you feeling full for longer, which means you won’t have as many nasty cravings!

Protein is also a metabolism-boosting food. This is because protein takes longer to digest, so it keeps your metabolism going for longer, burning more calories just to break it down! I recommend getting 20 grams of protein in every meal. Supplementing with a protein shake is a great way to ensure adequate protein intake. Check out the tasty Gaspari Nutrition Myofusion.

3. Eat natural, whole foods. Whenever you can, go natural. This means a diet rich in vitamins and minerals, so eat your fruits and vegetables! If you’re concerned about your vitamin intake, a multivitamin like Optimum Opti-Men or Optimum Opti-Women can be a great supplement.

When it comes to breads and other carbs, definitely try to go with whole grains whenever possible. Whole grains are less processed and still include all of their nutritional value, including higher amounts of protein and fiber. They also don’t mess up your glycemic index, so you won’t get hit with as many sugar cravings throughout the day.

And speaking of fiber, this is another nutritional component that’s important to supplement if you’re not getting enough in your diet. Check out Myogenix Pro Fiber, a great option that will help you stay healthy and lose weight!

How to Eat Healthy and Lose Weight – Conclusion

These rules seem pretty basic, but this is how basic it gets. There’s no need to complicate things, and going on a fad diet or weight loss program is only going to leave you frustrated. Make these lifestyle changes, and you’ll be on your way to a healthier, slimmer you in no time!

Have any questions or feedback about how to eat healthy and lose weight? Please leave a comment below…

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Workout Motivation with Pyramiding

2012-05-12T15:45:00.000-07:00

Written by Sam · Filed Under Tips 714 views

When it comes to lifting weights and hitting the gym, there’s a lot of terminology out there that may make things intimidating or down right confusing.

But when it comes down to it, it’s all pretty simple. This article looks at pyramiding – which is just a fancy term for a simple yet highly effective lifting technique that can be incredibly motivating.

Pyramiding is a basic method for exhausting your muscles and taking your sets to the max. Just like the base of a pyramid, your sets are going to start wider (or bigger) and move downward in size, until the last set is comprised of low reps at high weight.

Aim for 3-4 sets per exercise when pyramiding. The first set should include a high number of reps (at least 15) with a lower-than-usual weight. Then increase the weight as you move from set to set, gradually decreasing the number of reps. Your last set should reflect the top of the pyramid, in comparison to the bottom. Here’s an example:

Set 1: 15-18 reps
Set 2: 10-15 reps
Set 3: 8-10 reps
Set 4: 6-8 reps

Pyramiding can be applied to literally any resistance workout or exercise, so the options are endless!

This is a popular method among bodybuilders. It’s a great way of adding some variety to your workouts and jumpstarting your muscles! It’s also great for toning up and building lean muscle mass, because you’re incorporating high-rep and low-rep exercises in the same workout.

Getting Motivated with Pyramiding

In addition to adding some variety to your routine and fighting boredom, pyramiding is also a great way to shock your muscles. This will help you pack on the lean muscle mass and see some great results in no time! For this reason, it’s a great method for breaking through plateaus.

Pyramid sets also help you reach exhaustion and get to muscle failure faster, which means your muscles will come back even bigger and stronger following recovery. This is key to making gains in your workout. The biggest mistake people make is doing the same exercises and routines over and over again. Pyramiding is a great way to get motivated and see real results in your workout.

Getting the Most out of Pyramiding

To get the most out of pyramiding and see real results fast, take advantage of some of the leading supplements on the market. I’d recommend a good pre-workout supplement combined with an effective recovery supplement to repair those muscles and return to the gym even stronger. Here are some great options you should check out:

A tasty whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try Gaspari Nutrition Myofusion.An energy boosting supplement to help you get the most out of your workouts. Try Muscle Pharm Assault.An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend, which contains branched chain amino acids.A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.

Have any questions or feedback about Workout Motivation with Pyramiding? Please leave a comment below…

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5 Foods to Never Eat

2012-05-11T10:44:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition, Tips 2,373 views

When it comes to getting fit and toning up, the right diet means everything.

And if your fitness goals include getting a six pack, your diet is probably the most important factor to the success of your goals.

But there’s a lot of information floating around out there about what to eat and what not to eat. At the end of the day, it can be difficult sorting it all out, even for fitness experts like myself.

The truth is, the lines often get blurred, and a lot of your food choices really do come down to your own personal goals. Amount of protein, calorie restriction, fiber intake, it should all be adjusted according to your own lifestyle and program.

But there are a few foods that everyone living a healthy lifestyle should avoid, no matter the details of your own fitness plan. Let’s look at 5 foods you should never eat!

5 Foods to Never Eat

1. High Fructose Corn Syrup – You’ve probably heard about it, but this item definitely tops the list of foods you should never eat. This is a high-calorie sweetener extracted from corn that essentially kills your dieting and toning efforts. Your body can’t process high fructose corn syrup the same way that it does table sugar, so it’s more likely to be stored as fat deposits and mess up your blood glucose levels. Watch your labels!

2. Potato Chips – Sorry, but this one’s another given on this list. Potato chips (and French fries) are a starchy snack, in addition to being loaded with trans fats as a result of frying. In fact, I would probably suggest avoiding all fried foods if you’re really trying to tone up. Trans fats are the worst for your waist line!

If you’re looking for a good option for cooking at home, try using Nutiva Organic Extra-Virgin Coconut Oil. It contains a unique type of fat that actually promotes weight loss.

3. White Flour – I talk about this one quite a bit, and it’s one of the first things I tell my clients to give up. White flour (also referred to as enriched or bleached flour) has basically been stripped of most of its nutrition (vitamins, proteins, fiber). When you ingest it, it’s pretty much instantly converted to sugar by your body, which isn’t good for controlling cravings! Go whole grain, period.

4. Frozen Dinners – Here’s the deal with frozen dinners. They’re full of preservatives, they’re lacking in vitamins and nutrients, and they’re almost always full of chemicals or altered in some way. Always choose fresh, even if it’s a bit more work.

5. Fast Food – Okay, not all fast food is horrible for you nowadays. If you’re smart about it, some fat food can work with a healthy diet, but you really need to be smart. For the most part, fast food is full of trans fats, sugars, and white flour, so it’s all around a bad option for a fit body. Even salads offered by fast food joints include ingredients (eg. the dressing) that are full of fat!

If you’re living a busy lifestyle and need a healthy snack on the go, check out these healthy whole food protein bars – Vega Whole Food Energy Bar.

Have any questions or feedback about 5 Foods to Never Eat? Please leave a comment below…

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Diet Soda and Heart Attacks

2012-05-08T09:04:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition 366 views

There’s been a lot of controversy surrounding diet soda products in recent years. But a new study suggests that the risks may be worse than we thought.

A U.S. study from the Journal of General Internal Medicine has just reported findings that indicate a possible link between diet soda and risk of heart attack and stroke.

The study looked at 2600 adults for a period of 10 years, comparing those who drank diet soda on a daily basis to those who drank no diet soda whatsoever.

Researchers found that the daily diet soda drinkers were at a 44 percent increased risk of suffering a heart attack or stroke when compared to the non-drinkers. Pretty shocking findings, right? But let’s look more closely at these results…

One of the key issues when it comes to these kinds of health studies is the possibility of confounding factors. Basically, there’s no way to know for sure if there was a direct link between diet soda and heart attack risk. There may be a number of lifestyle factors common to diet soda drinkers that are actually putting them at greater risk. For example, diet soda drinkers may also be exercising less or eating poorer diets.

This is important to keep in mind whenever you hear about this kind of research. But that doesn’t mean the research should be ignored. In fact, researchers in the current study controlled for a number of other key factors, including exercise, diet, blood pressure, and diabetes, suggesting that these variables were not to blame.

This bolsters the study’s conclusions, and although it’s still not proof, it does suggest that something might be going on. At the very least, diet soda drinkers should take caution.

What’s the deal with diet soda and health?

Aside from this latest research, diet soda has been getting a bad rap for quite some time. The major culprit has been the artificial and chemical sweeteners that are used in place of sugar. A large body of research has shown that these actually interfere with your blood glucose levels and lead to spikes in appetite, which can be deadly for weight loss.

Combined with the current findings on diet soda and heart attack risk, I would recommend at least reducing your intake of diet soda.

What constitutes a healthy diet?

I’m a big supporter of a whole foods diet, and when it comes down to it, I think it’s always best to eliminate foods that are highly processed or full of chemical ingredients. Going natural can have a huge impact on your weight loss and fitness efforts. Here are some general rules of thumb I like to live by:

Replace all processed and bleached grains (e.g., white flour, white rice) with whole grains whenever possible. They’re more nutritious and will keep you full longer.Get lots of protein to support lean muscle growth and keep you feeling satisfied. A natural protein supplement like Optimum 100% Natural Whey can be a great addition to your diet.Get lots of vitamin-rich fruits and vegetables in your diet. You should have something green on your plate for every meal!Reduce your intake of refined sugars and bad fats, and increase your intake of health fats like those found in fish, avocado, and nuts. Watch your labels!Finally, give yourself some slack once in a while and indulge. Just make sure you’re living a healthy lifestyle to make up for these blips! A diet soda once in a while isn’t going to kill you…

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Fat Loss Supplements 101

2012-05-07T06:41:00.000-07:00

Written by Sam · Filed Under Fat Loss Supplements 1,044 views

When it comes to weight loss and fat burning supplements, things can get pretty confusing!

And with all the products floating around (some good, some bad), it’s important to understand what you’re getting yourself into before you choose the fat loss supplement that’s right for you.

So today’s lesson: Fat Loss Supplements 101. Let’s take a look at some of the most popular fat loss supplements on the market so that you can make a more informed decision.

While there are a lot of products and brands, the same ingredients are typically used because of their effective fat burning properties.

Types of Fat Loss Supplements

1. Thermogenics – These supplements are the most popular ‘fat burning’ supplements. They work by getting the more stubborn fat deposits in your body to metabolize during exercise and physical activity. It’s a process that occurs at the cellular level, responding to an increased internal body temperature that leads to more fat and calories burned.

Caffeine and yohimbine (a natural-occurring chemical) are common thermogenic ingredients. Check out SlimQuick Extreme Fat Burner, a great product designed for women trying to lose weight. It contains time-released yohimbine which may speed up your metabolism.

2. Fat Blockers – These types of fat loss supplements contain a chemical called chitosan, a fat absorber that can trap fat before it’s fully digested by your body and expel it through your colon. Although these sound great in theory, the science has been pretty inconsistent, and there’s little to support claims of significant fat loss. You’ll burn a few extra calories, but experts suggest you may also prevent the absorption of important vitamins and minerals.

3. Appetite Suppressants – Appetite suppressants do exactly what they claim: reduce your appetite to that you eat less and, as a result, lose weight. Although the science is still out on some ingredients and their long term effects, products with the ingredient Hoodia have been getting a lot of attention lately. Many people swear by the product.

But it’s important to remember that there are many foods which are natural thermogenics and appetite suppressants. Green tea extract, for example, is a natural and highly effective method for boosting your boosting your metabolism (the thermogenic part) and curbing cravings (the appetite suppressing part). It’s also full of healthy antioxidants to support a healthy lifestyle. Two great options are NOW Green Tea Extract and Irwin Naturals Green Tea Fat Metabolizer.

Other types of fat loss supplements include carbohydrate blockers (similar to fat blockers), cortisol blockers, and thyroid regulators. When it comes to training and bodybuilding, the most popular options often contain thermogenics and a combination of other ingredients with different purposes. Here are the products I would recommend:

Cellucor T7 Extreme – This product is getting a lot of attention for being stimulant-free. It contains all-natural thermogenic and appetite suppressing ingredients.Magnum Nutraceuticals CLA – Another popular product on the market, this fat burning supplement also supports lean muscle growth. It’s primary ingredient is linoleic acid, an essential fatty acid. It’s been shown to speed up metabolism and help you burn excess fat and calories.

Fat Loss Supplements – Conclusion

There you have it, a quick primer on fat loss supplements. Although education is key, when it comes down to it, you may have to do a little experimenting to find the product that’s right for you.

Have any questions or feedback about Fat Loss Supplements? Please leave a comment below…

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How to Fight Food Cravings

2012-05-06T18:15:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition, Tips 984 views

If you’re trying to lose weight and get fit, then you know how frustrating food cravings can be!

Food cravings can really get in the way of your goals and make a good day feel like torture. But there are some simple and easy tips to help keep these cravings at bay. Don’t let food cravings stop you from reaching your fitness goals!

Let’s take a look at some tips for fighting food cravings.

How to Fight Food Cravings

1. Eat Frequently – This tip always seems to surprise people in the beginning, but I’m not saying you should be eating more food. I’m simply suggesting that you should be eating smaller meals more frequently throughout the day (between 5 and 7 meals should do it). Not only will this help you fight cravings, but it will also keep your metabolism boosted throughout the day, meaning you’ll burn more calories and fat.

2. Eat More Protein – Protein is a great way to fight food cravings, because it keeps you feeling full for longer! Every meal of your day, including snacks, should include at least 10 grams (and up to 20 grams) of protein.

Protein also contributes to lean muscle mass, and it actually uses up more calories just to digest it, so it’s a great option whether you’re trying to lose weight or get ripped.

This is one of the reasons I recommend investing in a high quality protein supplement. Some great options include Gaspari Nutrition Myofusion, Optimum 100% Natural Whey, and Vega Complete Whole Food Health Optimizer for those looking for a vegetarian or vegan option. Use it in a meal replacement shake or as a snack when those cravings get tough!

A tasty protein bar, like Promax Protein Bars, can also be a helpful option.

3. Shop Smart – This is really where it all begins. By making the right food choices at the grocery store, you’ll be making things a lot easier at home. Here’s what I suggest: In addition to buying foods with whole grains, low in fat and sugar, and vitamin-rich, you should also be buying foods that help to fight cravings. This means buying foods that are high in protein or that really satisfy your palette. Nuts are great snacking options, and fat-free Greek yogurt with a bit of honey can really satisfy your sweet tooth.

4. Drink Tea – That’s right, drinking tea can actually eliminate food cravings. Depending on your particular taste, you can easily find a tea that works well for you. I actually recommend having a variety on hand to satisfy different cravings. You can even get teas that mimic the flavor of chocolate, which can be a great craving-fighter.

I always recommend green tea to my clients, because it’s been shown to satisfy cravings and increase your metabolism. For an additive metabolism-boosting effect, you can also supplement with a great green tea extract like Irwin Naturals Green Tea Fat Metabolizer.

How to Fight Food Cravings – Conclusion

Use these 4 simple and easy tips, and I guarantee your food cravings will be a lot easier to manage. Plan ahead, be smart, and talk yourself through it. In the end, no matter what strategy you adopt, you’re still going to have to do some effective self-talking to fight those food cravings. But these tips should make things easier!

Have any questions or feedback about how to fight food cravings? Please leave a comment below…

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Cutting Diet

2012-05-05T22:27:00.000-07:00

Written by Sam · Filed Under Weight Loss Programs 1,226 views

Cutting is an important step for professional bodybuilders, but if you’re trying to get toned and ripped, there’s a lot you can learn from a cutting diet.

Cutting is the phase that follows bulking up. Essentially, bodybuilders spend a few months adding on the muscle mass by lifting heavy and eating a lot. They then follow this with a toning training routine and a super strict diet. The goal of cutting is to lean out, shed the extra fat gained during the bulking phase, and get totally ripped.

But anyone can adopt a cutting diet. It takes a lot of discipline, but trust me, this kind of eating will get you some serious results, especially if you’ve been spending some time at the gym. Let’s look at the basic rules of a cutting diet.

Cutting Diet Rules

1. Don’t Diet Too Fast – Before you even think of adopting a cutting diet, you need to keep in mind that dieting too fast will also result in muscle loss. To maintain the muscle you’ve already gained, you need to maintain an adequate intake of calories. Generally speaking, don’t try to lose much more than 1 to 2 pounds a week. Focus more on what you’re eating rather than on how much.

2. Cut the Fat – You absolutely have to restrict your fat intake on a cutting diet. This is essential for getting toned and showing off all your hard work. Watch your labels. Healthy fats (in moderation) like essential fatty acids are great and will help maintain your testosterone levels.

3. Protein, Protein, Protein! – Protein is by far the most important aspect of a cutting diet. Getting an adequate amount of protein will ensure that you maintain your muscle mass despite your restrictive dieting. The amino acids contained in dietary protein will help spare your muscles during energy production and continue to aid in muscle building during your toning workouts.

There are a number of ways to ensure adequate protein consumption. The first is to consume a variety of protein sources, including lean meats, eggs, and dairy. Protein shakes are also instrumental on a cutting diet. Definitely consider either Gaspari Nutrition Myofusion or a great time-released protein like MHP Probolic-SR Muscle Feeder. These Quest Protein Bars are great snacking options while cutting.

4. Monitor Your Carbohydrates – Carbs are tricky on a cutting diet. Sure, restricting carbs can definitely contribute to fat burning results, but too few carbs in your diet will also result in muscle loss over time. The truth is, you need some carbs to maintain your muscle building efforts. Without them, your body will use amino acids (vital for muscle maintenance) for energy production, reducing your overall muscle mass. It’s okay to reduce your carbs, and I recommend doing so, but don’t cut them out altogether. Just be smart and eat healthy carbs, including whole grains and starchy vegetables (sweet potatoes are great options).

5. Get Smart with Supplements – Just like during your muscle building phase, supplements go a long way on a cutting diet. There are a couple things I recommend. First, get a good BCAA (branched chain amino acid) supplement to help support and maintain your muscle mass. Scivation Xtend is a highly effective product.

I also recommend a good fat loss stack during cutting. Check out this Fat Loss Stack for Men and this Fat Loss Stack for Women. Alternatively, you can also check out Muscle Pharm Shred Matrix, which has amazing fat-burning effects. Combined with the diet tips I just laid out for you, you’ll be seeing amazing results in no time!

Have any questions or feedback about cutting diet rules? Please leave a comment below…

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What Does Vitamin D Do?

2012-05-05T05:30:00.000-07:00

Written by Sam · Filed Under Supplements 235 views

Getting adequate vitamin and mineral support is an important factor in your overall health and wellness.

Whether you’re trying to lose weight or just get fit, you should be thinking about whether you’re getting the daily recommended dose of key vitamins and minerals.

One vitamin that’s often discussed today is Vitamin D. But what’s the deal with this vitamin? And how much should you be getting on a daily basis? Let’s take a closer look…

What Does Vitamin D Do?

Vitamin D is often referred to as the sunshine vitamin because sunlight is the most common source. Some foods do contain trace amounts of vitamin D, but it’s just not enough to meet our body’s needs.

Vitamin D’s most basic role is in hormone functioning. This vitamin actually functions as a steroid hormone and is responsible for gene expression, among other things, making it a pretty important component in many bodily processes.

But the benefits of Vitamin D are much greater and more varied than that. In fact, Vitamin D has been shown to play a key role in illness and disease. For example, Vitamin D appears to reduce your risk of heart disease, many cancers, bone loss, and Alzheimer’s disease. It also helps support immune functioning, reduces anxiety and depression, fights acne, and plays a significant role in Type II diabetes.

Believe it or not, Vitamin D can also help you lose weight! A recent study from the University of Minnesota found that people are more likely to lose weight when taking Vitamin D supplements. Researchers reported that increasing the Vitamin D levels of obese men and women led to a 50% increase in weight loss compared to those whose Vitamin D levels remained the same. This was in combination with a healthy diet plan.

What this means is that supplementing with Vitamin D is not only effective in improving overall health, but it’s also effective in helping you reach your weight loss goals. Combined with a healthy diet and regular exercise, you should see some additional success with Vitamin D.

How Much Vitamin D Should I be Getting?

You should be supplementing with Vitamin D, especially if you live in the Northern hemisphere. You simply won’t get enough Vitamin D from the sun to support regular bodily processes, even in the summer months!

While taking a multivitamin can be helpful (I would recommend Armor-V Vitamins), you won’t get enough Vitamin D with this supplement alone. You should be supplementing with at least 1000 IU of Vitamin D daily, and up to 5000 IU depending on your goals and needs. 1000 IU is the minimum, so don’t be scared to increase that dosage. Of course it’s always important to consult a medical professional is you have specific issues or concerns.

I recommend investing in a good Vitamin D supplement like NOW Vitamin D. These are softgels, which means they’ll be more effectively absorbed by your body. Definitely go for the 1000 IU option or greater. By adding Vitamin D to your diet, you’ll be taking an important step towards better health!

Have any questions or feedback about Vitamin D? Please leave a comment below…

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Is Coffee Bad for You?

2012-05-03T22:07:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition 99 views

If you’ve watched the news at all in the last 10 years, then you know how mixed the message on coffee has been.

One study claims coffee is bad for you, while another claims it’s actually good for your health. So which is it? Is coffee really bad for you?

This article takes a closer look at the pros and cons of coffee drinking, based on research over the last 10 years or so. The truth is, there are some really good things about coffee, if you do it right and avoid becoming dependent on the black stuff.

We’ll start with the cons…

The Cons of Drinking Coffee

Sleep Disturbance – If you’re a coffee drinker, you may already be aware of this one. The caffeine in coffee can definitely interfere with getting a good night’s sleep. But this is an easily preventable disadvantage – simply enjoy your cup of joe earlier in the day, or go with decaf at night.Dehydration – Also due to the caffeine, coffee is a mild diuretic (which increases the frequency of urination) and can dehydrate the body. This problem is easily fixed by having some water before or after your coffee.Dependence – Remember, caffeine is technically a drug, which means that your body can develop a dependence on it. People really do experience caffeine withdrawal. But don’t sweat it – in most cases, no serious addiction occurs, and caffeine has been deemed safe for consumption.Health Risks – There are a few health risks of coffee that have been suggested by researchers, including heartburn, acid reflux, irregular heartbeat, increased cholesterol, and increased blood pressure. In most cases, however, these effects are not common. It’s always good to be safe and consult your doctor if you have any concerns.

The Pros of Drinking Coffee

Rich in Antioxidants – This is one of coffee’s best everyday benefit. It’s rich in a number of antioxidants that help prevent cell damage and slow the aging process.Mental Performance – The caffeine in coffee is a stimulant, which is not necessarily a bad thing. Studies show that coffee leads to increased alertness, focus of alertness, focus, and attention, which can really help with a number of daily tasks.Gallstones and Kidney Stones – There is actually a fair bit of evidence that drinking coffee lowers your risk of developing gallstones and kidney stones, because it increases your urine volume. This has been shown in both men and women.Disease Prevention – There is also limited evidence that coffee may protect you against diseases like Alzheimer’s, liver cirrhosis, Type II diabetes, and asthma. Most of these studies have supported these associations with both caffeinated and decaffeinated coffee in men and women.

So…Is Coffee Bad for You?

At the end of the day, coffee really isn’t so bad for you. The pros can definitely outweigh the cons. Just make sure you’re not filling it full of refined sugar and cream – the fat and sugar are definitely not conducive to a healthy lifestyle.

Should You Drink Coffee before a Workout?

One last thing. Many people ask me if drinking coffee before a workout is okay. My answer is: Sure, if it works for you, there’s really nothing wrong with it. The caffeine is definitely effective at boosting your energy level and helping you get more out over your workout.

If you’re not a fan of the pre-workout coffee, some other effective pre-workout energy supplements include Muscle Pharm Assault and USPLabs Jack3d. Both can offer you an amazing energy boost for the most intense workouts and include a number of other ingredients to help with natural lean muscle development.

Have any questions or feedback about whether coffee is bad for you? Please leave a comment below…

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Boost Your Metabolism with 7-Keto

2012-05-03T02:15:00.000-07:00

Written by Sam · Filed Under Supplements 793 views

If you’re trying to lose weight and still not seeing the results you want, then keep reading! This article reviews a new weight loss solution that may be just what you’re looking for…

As you probably already know, your metabolism plays a huge role in your weight loss and fitness efforts.

Your resting metabolic rate is the rate of your metabolism when your body is at rest. When you’re moving or exercising, your metabolism (which is the sum of all energy processes occurring in your body) is obviously higher. But it’s your resting metabolic rate that really matters.

Why? Because your resting metabolic rate will determine how much fat and calories you’ll burn during most of your day, including while you sleep at night.

There are a number of factors that contribute to your metabolic rate. Cardiovascular exercise is an effective method for raising your metabolism temporarily (immediately following the exercise), while resistance training boosts your metabolism over the long term. The more muscle mass you have, the higher your resting metabolic rate.

And of course diet plays a major role. Many foods, like protein and whole grains, raise your metabolism longer by using up more energy during digestion. Others, like sugary foods and highly processed snacks, metabolize very quickly and lead to spikes in blood sugar levels – wreaking havoc on your weight loss efforts.

There are a few effective metabolism-boosting supplements that can also help you reach your goals a bit faster. Green tea extract has been talked up quite a bit recently. Supplements like Irwin Naturals Green Tea Fat Metabolizer are definitely great options, but they often still don’t give people the impact they’re looking for.

But there’s a new product on the market that might give you the helping hand you need!

The Metabolism-Boosting Effects of 7-Keto

7-Keto is a new product on the market that has proven highly effective for it metabolism-boosting effects.

7-Keto (3-acetyl-7-oxo-dehydroepiandrosterone) is a naturally occurring byproduct of the hormone DHEA, the most common adrenal steroid hormone. DHEA plays an important role in the production of estrogen in women and testosterone in men.

The level of 7-Keto in your body is directly related to your level of DHEA, which declines with age. This is also related to the natural slowing of your metabolism. Supplementing with 7-Keto can have a number of benefits, including a higher resting metabolic rate and a higher propensity for lean muscle gain.

In short, this is the supplement that will help support your weight loss, fitness, and dieting efforts all at the same time! If you’re trying to shed the pounds, build lean muscle mass, or just tone up and get ripped, you should definitely consider a 7-Keto supplement.

And here’s the one I recommend: 7-Keto LeanGels by NOW. This supplement contains the fat-burning DHEA metabolite 7-Keto, along with 2 other highly effective fat-burning agents – CLA and green tea extract. You can’t go wrong with this supplement and it has a ton of science to back it up. Check it out here!

Have any questions or feedback about boosting your metabolism with 7-Keto? Please leave a comment below…

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7 Powerful Weight Loss Tips

2012-05-02T10:21:00.000-07:00

Written by Sam · Filed Under Tips 1,589 views

Trying to lose weight, tone up, and get fit?

Well it’s time to take things up a level…starting today!

It’s important to remember that weight loss is essentially a science, one which implicates diet and exercise as key factors in seeing results.

My exercise tips have been pretty clear – you need to combine resistance training (weights) with intense cardiovascular exercise in order to burn fat and lose weight.

But the other major component to any weight loss program is diet. And here’s where a lot of the science comes in to play. Your body is a machine, and getting it to work in a particular way can lead to amazing weight loss results. Keep reading to find out how…

Here’s how it works when you eat sugars and starches: Your body experiences a sugar spike, which leads to increased insulin levels that will start locking fat into your cells – so that it can’t be used for energy production! This can become a vicious circle, because following the insulin spike, you’re just going to be left craving more sugar.

So you need to find ways to prevent this cycle and get your body working at its best. This article looks at 7 powerful tips for doing just that. Let’s get started…

7 Powerful Weight Loss Diet Tips

1. Have a Salad First – By eating salad before every meal, you’re going to take in a lot of fiber that will essentially “trap” a lot of the sugars and starches from your meal, preventing their storage as fat. The fiber from the leafy greens will then take longer to digest, preventing your blood glucose levels from spiking and holding cravings at bay.

2. Eat Fatty Snacks – Surprisingly, this is actually an effective way to keep you feeling full for longer. By eating a fatty snack (such as nuts or a piece of cheese) before a meal, you’ll actually cause your body to slow down digestion.

3. Use Vinegar – Vinegar is a great condiment to use when you’re trying to lose weight, because it actually deactivates enzymes involved in converting starches into sugar. This will help a lot when it comes to eating carbs, like breads and pastas. Just a tablespoon or so at the start of your meal (for example, on a salad) works great!

4. Don’t Overcook Veggies – The less you cook your vegetables, the better they are at soaking up starches and sugars (so that they can’t be stored as fat) and keeping you feeling satisfied. Try roasting vegetables or lightly steaming them.

5. Eat More Protein – Although protein causes an initial insulin response, it actually decreases the total quantity of insulin released for an entire meal. Protein also keeps you feeling fuller and burns more calories during digestion. This is why I always recommend using protein supplements and bars in your weight loss plans. Check out the great-tasting Gaspari Nutrition Myofusion or these amazing protein bars – Myoplex LIte Bars.

6. Save the Sweets for Dessert – By eating refined sugars after an entire meal, you’ll actually reduce insulin spikes because of the food that’s already digesting. This is why you should also avoid sweets as snacks between meals.

7. Have a Glass of Wine – This last one sounds pretty easy! Alcohol actually slows down your liver’s glucose production during a meal, by as much as 25%. Although you have to watch the calories that come with alcohol, a glass of wine with dinner can be a great option – and one that might also help give you a break from your strict dieting efforts!

Have any questions or feedback about these powerful weight loss tips? Please leave a comment below…

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Soda and Health

2012-05-01T16:03:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition 845 views

With obesity rates rising in North America and other parts of the world, good nutrition is becoming a hotter topic than ever.

At the center of the debates about good health and nutrition is one long-time culprit – soda pop.

Despite the insanely high levels of sugar in the original brands, the recent advent of “diet” and “zero calorie” soda options has kept the debate about soda alive and well.

So what’s the truth about soda and health? Should you be concerned? And if so, how concerned should you be?

The Bottom Line on Soda and Health

When it comes down to it, there’s no doubt about it that the original soda options on the market are inconsistent with a healthy lifestyle.

And the reason for this is sugar. In one can (12 oz / 355 mL) of Coca Cola, for example, there are a whopping 39 grams of sugar. Grab one of those 590 mL (20 oz) bottles instead, and you’re looking at 65 grams of sugar. Like Mountain Dew? Well, you’re looking at about double this amount of sugar. And here’s the real killer people – there are 4 calories in 1 gram of sugar!

I’m not going to beat around the issue – this is a staggering amount of sugar for such a small part of your daily intake. Think about it. Combine this amount of sugar with the rest of your meal (or whatever you’re drinking your soda with), and you’re up to a crazy amount of calories. The problem is that most of these sugar calories, in such a large quantity, are just going to be converted to fat.

Government health departments are finally catching on to this problem. A number of public health campaigns have been launched all over Canada and the United States, aimed at exposing the high-calorie and high-sugar counts in soda, many juices, and even sports drinks. Although the beverage companies are obviously ticked off, experts note that some age groups (like teenagers) get up to 20% of their daily calories from soft drinks and soda alone!

A deeper explanation on this is that sugar causes a spike in your insulin and endorphin levels. This causes our body to store the sugar as fat, and also causes an addiction in the sugar to keep our endorphin levels high. From this alone you can see just how damaging soda can really be.

What about Diet Soda?

Many of you may think that going with diet or zero calorie soda options is the obvious solution to this problem. And it’s true that you’ll avoid the calories and high amounts of refined sugar, but the problem with diet soda is a funny one. All those artificial sweeteners? Well, research is showing that they’re pretty bad for you too.

In addition to finding connections with cancer, mood disorders, vision problems, and birth defects, artificial sweeteners have also been shown to hinder weight loss. The problem with aspartame and similar products is that they make it more difficult to control sugar levels (meaning it’s also bad for people with diabetes). In the end, they’ll increase feelings of hunger and cause havoc on your dieting efforts.

Soda and Health – Conclusion

You get where I’m going here – cut out the soda, diet or otherwise. If your goal is to lose weight or simply live a healthy lifestyle, soda is going to get in the way of those efforts.

If you’re looking to replace your daily soda with something healthy and nutritious, consider this whole foods protein supplement – Vega Complete Whole Food Health Optimizer. It’s full of healthy vitamins and minerals, fiber, and protein to support a healthy lifestyle.

Here is one trick I also like, mixing a ton of ice and water with the zero calorie amino acid recovery drink Scivation Xtend just like a slurpee, so yummy and a good break away from water.

Another smart alternative is just cutting up some cucumber and fresh mint and filling a pitcher with ice water for the fridge. You can be even more creative and add lemon or lime juice or even a splash of fresh orange juice. In the end the number of calories you save will be very much worth the effort.

Have any questions or feedback about soda and health? Please leave a comment below…

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Weight Loss Motivation Revisited

2012-05-01T03:16:00.000-07:00

Written by Sam · Filed Under Weight Loss Motivation 646 views

As a personal trainer, I see first hand how important motivation is to weight loss success.

So I thought it was time to revisit the topic and provide you with an updated perspective on the issue.

Let’s take a closer look at weight loss motivation…

First, it’s important to understand why motivation is so important to weight loss and fitness success. Motivation essentially reflects the psychology behind weight loss. It’s that inner voice that pushes you to keep going, work harder, and overcome frustrations. Without it, none of us would make it past the first couple weeks.

Truthfully, the potential “de-motivators” are endless. This is why it’s so important to prepare for roadblocks and frustrations, because they’re sure to happen at some point. Here are 10 quick tips for getting motivated and staying motivated in any weight loss routine…

10 Weight Loss Motivation Tips

1. Plan Ahead – This one seems pretty basic, but it’s fundamental to weight loss motivation. You should be planning ahead for the week, deciding on your workout for each day and visiting the grocery store so you have all the healthy food you need.

2. Follow a Schedule – In addition to planning out each day, a great way to stay on track is to know what to expect from each day of the week. This is especially true for exercise. If you plan on going for a run Monday-Thursday, then it will eventually become part of your routine, and habits are hard to break!

3. Listen to Music – This may seem like a no-brainer, but if you’re not already listening to music during your workouts, you really need to start. It will help you avoid boredom with your routines! I rarely recommend gadgets but these headphones have a little fin that keeps them in your ears and they sound really good too – Sennheiser Adidas CX 680i.

4. Change it Up – Change is key. Although a plan and schedule are effective motivators, the specific details (such as the exercises or meals) of the plan will become stale and boring over time. Make sure you add variety and make changes when possible.

5. Find a Partner – Whether it’s just the diet or the exercise too, doing it with a friend is a great source of motivation. I would take things a bit further and actually have a check-in time with this person every day or so if you don’t see them regularly.

6. Be Realistic – One of the greatest roadblocks to weight loss success is having unrealistic expectations. You CANNOT lose 20 pounds in a week, and if that’s your goal, then you’re setting yourself up for failure. Get real, and take it one step at a time.

7. Reward Yourself – Whether it’s a once-a-week cheat meal or a new pair of jeans, reward yourself for good behavior. Looking forward to something like this will help get you through the tough days. By the way check out my weekend cheat food – protein peanut butter balls.

8. Track Your Progress – Writing things down on paper, or even keeping a fitness or diet journal, will help you get real with yourself and see your progression along the way. This can be a hug motivator! If you’re looking for a great fitness log, check out the Fitlosophy Fitbook.

9. Take Measurements – Measurements are another great way of tracking progress. But more importantly, taking measurements of key areas also helps you see your successes on paper. This is a great source of motivation and it’s something I do with all of my clients.

10. Kick Start Your Body – Sometimes seeing small successes early on can help see you through to your weight loss goals. Natural weight loss supplements can be a great way to kick start your weight loss program. I’d recommend checking out Irwin Naturals Green Tea Fat Metabolizer or NOW Green Tea Extract.

Have any questions or feedback about Weight Loss Motivation? Please leave a comment below…

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Protein Smoothie: Top 5 Recipes

2012-04-29T05:55:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition 1,115 views

No matter your fitness goals, protein smoothies can be one of the best options to support a healthy lifestyle.

But the key word here is can.

If you look at the nutritional value of some restaurant or fast food smoothies, you’d probably be shocked at the amount of sugar in your smoothie. The truth is, this is how these places get people hooked – but it’s no way to support a healthy diet.

That’s why it’s best to make your own protein smoothies at home, so you know exactly what’s in them. Here are my top 5 recipes for protein smoothies:

Protein Smoothies – Top 5 Recipes

1. Post-Workout High Protein Shake

This one’s great for recovering from an intense weight-training or cardio workout! Packed full of protein and healthy carbs to support muscle repair.

1 scoop of Delicious Vanilla flavor Gaspari Nutrition Myofusion protein1 scoop of Scivation Xtend to support recovery1 banana (frozen and cut up is best)1/4 cup of frozen blueberries1/4 cup of non-fat Greek yogurt1/4 cup of orange or fruit juice

2. Chocolate Peanut Butter Diet Shake

A great protein shake to soothe those cravings and keep your dieting on track!

1 scoop of Milk Chocolate flavor Gaspari Nutrition Myofusion protein2 Tbsp. all-natural peanut butter1 banana (frozen and cut up is best)1/2 cup of fat-free milkHandful of ice cubes & water as needed

3. Super-Fruit Antioxidant Shake

This one’s good no matter your goals. The antioxidant and vitamin rich ingredients are great for supporting any lifestyle.

4. Vanilla Breakfast Power Smoothie

If you’re looking for a great breakfast smoothie to keep you going through the day, this is the one for you! Packed full of healthy ingredients and time-released protein to keep your muscles fueled!

2 scoops of vanilla flavor MHP Probolic-SR Muscle Feeder1/2 cup of fat-free milk1/4 cup of fat-free Greek yogurt1 banana (frozen and cut up is best)1 Tbsp. of honey1/4 cup of quick oats (uncooked)

5. Tropical Protein Shake

Finally, this one’s great for escaping those winter blues and taking yourself somewhere warm and tropical. Another great option for satisfying those cravings!

1 scoop of Delicious Vanilla flavor Gaspari Nutrition Myofusion protein1/4 cup of coconut milk1/4 cup of fat-free Greek yogurt1/4 cup of pineapple juice1/2 cup of frozen pineapple chunksHandful of ice cubes

Protein Smoothie Recipes – Conclusion

Remember, whether you’re trying to build muscle or just lose weight, protein shakes are essential. Not only do they support new lean muscle growth, but they also help keep you full and satisfied. And believe it or not, just digesting protein helps you burn calories and boosts your metabolism. This is because protein takes longer to break down.

So no matter what you’re doing to get healthy, include some of these recipes in your diet. The nutritional value of fresh fruit alone will be beneficial! And trust me, they taste great!

Have any questions or feedback about protein smoothie recipes? Please leave a comment below…

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Top 10 Actionable Weight Loss Tips

2012-04-28T02:15:00.000-07:00

Written by Sam · Filed Under Tips 1,075 views

I see it all the time with my clients. People want to either lose weight or build muscle, but they don’t often have an overall goal of health and fitness in mind.

But it shouldn’t be one or the other. The best approach to either goal (weight loss or muscle gain) is to strive towards fitness. This is why dieting alone so rarely works.

So to get at the heart of this issue, I’ve compiled 10 actionable weight loss tips that are really all about improving your overall fitness and increasing your body’s potential for burning fat and losing weight. These tips are practical and to the point, and trust me, they work!

10 Actionable Weight Loss Tips

1. Be More Active – Whenever and wherever you can, you should be living an active lifestyle. Even if it’s not possible to be active in your job, weight loss and fitness require moving your body, simply put! Use little easy tricks like parking further away from grocery store, taking stairs instead of elevator, walking faster on the sidewalk or even just jumping rope (I recommend: )for a few minutes early in the morning. These all add up and burn extra calories which means more weight loss.

2. Ditch the Processed Food – Processed foods are a major cause of obesity in North America, so you need to avoid them at all cost. The best approach to any diet is one that focuses on natural, whole foods.

3. Don’t Focus on Exercise Alone – There’s a lot of confusion surrounding this issue, and a lot of people think that exercise alone will lead to weight loss success. The truth is, real weight loss requires a combination of regular exercise and a healthy diet. In fact diet is one of the largest components causing your belly to look pudgy, and even though eating right is always not the most convenient having smart supplements on hand will help you get all your needs and give you extra energy, check out two of my most popular articles – Top 10 Workout Supplements for Women and Top 10 Workout Supplements for Men.

4. Keep Intense Workouts Short – Unless you’re an athlete, really intense workouts like interval training are more effective in short duration. If you try to keep at them, you’ll just burn out!

5. Get Lots of Veggies, Protein, and Healthy Fats – These should be your primary goals when it comes to your weight loss diet. Vegetables are a given, but protein is also highly effective at curbing appetite and getting you burning more calories. I always recommend a healthy protein supplement like Optimum 100% Natural Whey.

6. Lift Weights Regularly – Lifting weights and building lean muscle mass is a must for any weight loss or fitness program. Simply put, the more muscle mass you have, the higher your resting metabolic rate!

7. Get a Good Night’s Sleep – Many people overlook this one, but it’s essential. Maintaining a regular sleep routine is critical for your body to recover from your workouts and more generally fight the daily effects of stress, which can lead to weigh gain! If you’re having trouble sleeping, consider a natural sleep aid like Top Secret Nutrition Sleep.

8. Do Aerobic Exercises – Aerobic exercises (aka longer duration cardio) are often an afterthought, but they should be done on a regular basis. Aerobics give your body a break from all those intense workouts, and will keep your body toned and flexible.

9. Say No to Salt – We always hear about reducing fat, sugar, and salt in our diets, but I can’t stress enough how important it is to ditch the salt. A high sodium intake not only contributes to high blood pressure, but it also makes your body retain water, which is going to make weight loss and toning very frustrating!

10. Get Outside – So I started this list with a suggestion to get more active, and I’m ending it with this tip: Get outside! Getting active outside will improve your overall mood, which means you’ll feel more motivated to live a healthy lifestyle. It will also give you a break from the gym and allow your body to engage in more natural movements. You can’t go wrong!

Have any questions or feedback about these Top 10 Actionable Weight Loss Tips? Please leave a comment below…

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Ketogenic Diet Menu

2012-04-27T10:19:00.000-07:00

Written by Sam · Filed Under Weight Loss Programs 582 views

A ketogenic or low-carbohydrate diet remains a popular choice for those trying to lose weight and get fit.

The basic rules are pretty simple. Eat a diet that is low in carbohydrates, high in fat, and high in protein.

The point of the diet is to replace carbohydrates (especially pastas, breads, and rice) with proteins and fats in order to drastically cut down on the amount of calories and sugars ingested.

A ketogenic diet has the additional goal of causing your body to enter a state of ketosis. This simply means that your body is using fat for energy, rather than carbohydrates. This adjusted metabolic state releases ketones during energy production, many of which are released in urine.

There’s some confusion out there about the safety of a ketogenic diet. But the science is pretty clear that there’s nothing problematic about your body using fat instead of glucose during energy production. The only time you should not consider a ketogenic diet is if you’ve been diagnosed with Type 1 Diabetes.

There is often a period of adjustment in any low-carb diet. The first week or so can be challenging and takes some time for your body to adjust. But the results are usually pretty significant. The ketogenic diet can help you lose weight, burn more fat, tone up, and show off that lean muscle mass if you’ve been hitting it hard at the gym. In fact, many bodybuilders adopt this kind of diet during their cutting phase.

Ketogenic Diet Menu

The menu on this diet is fairly similar to the paleo diet, which is intended to mimic the natural diet of our ancestors. Here is a menu guide to help you get the most out of your ketogenic diet efforts.

High Protein Foods – This is a primary focus of any ketogenic or low-carb diet. Proteins should be included in every meal and snack, and are what will keep you feeling full on this diet. They’ll also help support lean muscle mass, which is why this diet is so good for cutting and toning.

If you’re not already taking a protein supplement, it’s absolutely essential that you invest in a high quality protein while on this diet. Two of the best options on the market are Gaspari Nutrition Myofusion and Optimum 100% Natural Whey. If you’re vegetarian or vegan, check out Vega Complete Whole Food Health Optimizer.

Snacks should also include decent servings of protein. Protein bars are great options, and I’m a big fan of the Promax Protein Bars Other good bars include Myoplex LIte Bars and Quest Bars.

High Fat Foods – Foods high in fat are also a key component of a ketogenic diet. But whenever possible, you should still aim for healthy fats over less healthy ones. Nuts, avocados, and olive oil should all be eaten liberally on a ketogenic diet. Nutiva Organic Extra-Virgin Coconut Oil is another great option for cooking at home, and includes unique fats that can further aid in boosting your metabolism.

Low-Carb Foods – Carbs should be reduced and eliminated when possible. This is pretty straightforward when it comes to breads, pastas, and rice. But you should also be avoiding starchy vegetables that are high in carbohydrates, including potatoes, carrots, and corn. Aside from the starchy options, a ketogenic diet calls for lots of vegetables and leafy greens.

Have any questions or feedback about the ketogenic diet? Please leave a comment below…

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Losing Weight and Gaining Muscle

2012-04-26T23:47:00.000-07:00

Written by Sam · Filed Under Tips 499 views

Pretty much all of the fitness goals I see with my clients involve losing weight or gaining muscle (or both). So what’s the most effective approach to both?

This article takes a no-nonsense look at the basic principles of weight loss and muscle gain. As you’ll see, the two goals can go hand-in-hand, and are actually most effective when done together.

Let’s take a closer look…

Losing Weight

Effective, healthy weight loss is essentially dependent on a few basic principles. I’m not a big fan of fad diets, as they’re difficult to maintain long-term. Instead, I recommend some simple, basic lifestyle changes that will get you eating healthy and losing weight. Here’s what you need to do:

Reduce sugar, fat, and salt intake. This one seems pretty basic, but you really need to take it seriously. Fat may be the obvious one, but keep in mind that some fats are good for losing weight, like those found in avocados, fish, and nuts. Sugar is bad for weight loss because much of it is converted into fat, while salt retains water and makes you look bloated.Increase your protein intake. Protein is a big factor in losing weight. This is because protein keeps you feeling full longer, and also supports lean muscle mass, which naturally increases your resting metabolism. This is why I always recommend a tasty, satisfying protein supplement like Gaspari Nutrition Myofusion.Train More Intense. Moving your body and burning calories and fat is absolutely essential to losing weight. I do not support dieting alone, as it does not reflect an overall healthy lifestyle. Whether it’s cardio, weight training, or both, you need to get regular exercise and you need to add variety to your workouts! If you have problems with motivation then I recommend the latest pre-workout drink which is all natural and doesn’t cause a crash afterwards – Vega Sport Pre-Workout Energizer

Gaining Muscle

For many people, gaining muscle is just as difficult as losing weight. But it’s another common fitness goal, whether for improving your athletic ability or your physical appearance. Here are some basic must-do’s for gaining muscle:

Lift weights. This is the obvious one, but you really need to take your resistance training routine seriously if you want to see real results. I recommend working out at least 4 days a week to see significant results, and make sure you change things up once in a while.Eat more protein. Protein is one of the most important factors in gaining lean muscle mass. It’s estimated that you need to consume 1 gram of protein for every pound of body weight daily in order to add on muscle mass. I recommend taking a time-released protein like MHP Probolic-SR Muscle Feeder since it digests slower and does not turn into fat especially right before you hit the bed. Snacking on high quality protein bars like Promax Protein Bars can also help you out when time is short.Give your muscles time to recover. Recovery is an essential step for gaining muscle. Make sure you’re giving each muscle group 48 hours between workouts to recover. To speed up the recovery process and see even better results, try an amino acid supplement like Scivation Xtend or Optimum Glutamine.

Losing Weight and Gaining Muscle: A Synergistic Effect

The ideal fitness goal should include both weight loss (or fat loss, specifically) and muscle gain.

The main reason for this is that increasing your muscle mass will increase your resting metabolic rate, which means your body will naturally burn more fat and calories over the long-term (not just during your workouts).

If we flip things around, a healthy, balanced diet is key to gaining muscle. Not only do you need to ensure adequate protein intake, but working out also depletes your body of important vitamins and nutrients. This is why a healthy diet is so important.

And the best part of it all? If you’re working out hard and gaining muscle, you can actually eat more! This will make your dieting efforts much, much easier!

Have any questions or feedback about Losing Weight and Gaining Muscle? Please leave a comment below…

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How to Burn Fat: 5 Easy Steps

2012-04-24T05:43:00.000-07:00

Written by Sam · Filed Under Tips 928 views

If you’re trying hard to burn fat and lose weight and getting frustrated with lack of results then this article will help you take a practical, results-oriented look at how to burn fat and succeed.

Let’s face it. In this busy world, sticking to a particular weight loss or fat burning routine can be challenging at the best of times. But there’s a lot you can do to improve your results.

So let’s get right to it…

5 Easy Steps to Burn Fat Fast

1. Eat More Protein – This is the first thing I recommend to all of my clients, whether they’re trying to get fit or just burn fat. Protein has a lot of benefits beyond just building lean muscle mass. It also takes longer to digest, which means it will consume more of your body’s energy and actually burn more calories as it’s digested! You’ll also feel satisfied longer from a high protein meal or snack.

To up your protein intake, I recommend investing in a high quality protein supplement like Gaspari Nutrition Myofusion, Optimum 100% Casein Protein, or a time released option like MHP Probolic-SR Muscle Feeder. For snacking, consider a protein bar like Myoplex LIte Bars.

2. Get Active Every Morning – In addition to starting your day with a high-protein breakfast or protein shake, I also recommend doing some sort of intense exercise to rev up your metabolism, even if your full workout isn’t scheduled in the morning. You could do jumping jacks, pushups, or even some power yoga to jumpstart your day.

Jumping rope is a particularly effective option because it’s a full body workout. Even 5-10 minutes of jump rope every morning is enough to give your metabolism a major fat-burning boost. Check out this great LCD Digital Jump Rope.

3. Drink Green Tea – You’ve heard it before, but there’s quite a bit of science behind this one. Green tea has been shown to significantly increase your resting metabolic rate, which means you’ll burn more fat and calories throughout your day.

The only problem with drinking cups of green tea is that you need to drink a lot to see the effect. This is why I recommend adding a green tea extract to your diet. It’s easier, more effective, and won’t have you running to the bathroom every hour! Irwin Naturals Green Tea Fat Metabolizer is a great option.

4. Take a Linoleic Acid Supplement – This is another one that’s totally backed by science! Linoleic acid is a naturally occurring essential fatty acid that’s been shown to improve your body’s ability to burn fat AND build lean muscle mass, so you can’t go wrong here.

One of the best-selling linoleic acid supplements on the market is Magnum Nutraceuticals CLA. I would highly recommend this product if you’re looking to get fit and ripped. It’s not surprising seeing this natural supplement on fire right now in the marketplace.

5. Lift Weights – This last one may already be a given to some of you, but I can’t overstate how important resistance training is to your fat-burning efforts. Weight training increases lean muscle mass, and lean muscle mass has a direct impact on your body’s ability to burn fat. Simply put, the more lean muscle mass you have, the higher your metabolic rate. So start hitting the gym cause it is one of the most common questions I get from people who are doing tons of cardio but not seeing fat loss results.

Have any questions or feedback about how to burn fat? Please leave a comment below…

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5 Signs You Are Addicted to Junk Food

2012-04-23T19:10:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition 966 views

You already know that junk food is bad for your health. But it’s especially bad if you’re trying to get fit or lose weight.

Junk food is generally unhealthy for a few good reasons. It’s packed full of salt, sugar, bad fats, and lots of chemical preservatives. All of these ingredients are absolutely sabotage for any weight loss or program.

In many cases, it’s also packed full of bad carbs, which makes things even worse down the road. Junk food will only lead to spikes in blood sugar levels, serious cravings, and more binge eating. You can see why this stuff is so bad!

Despite these side effects, many of us can’t kick the junk food habit. And it’s easy to understand why – this stuff keeps you coming back for more! So how do you know if you’re addicted to junk food? Let’s look at 5 signs…

5 Signs You’re Addicted to Junk Food

1. Getting Cravings When You’re Full – This might just be the number one sign you’re addicted to junk food. If you’re getting cravings when you’ve just eaten a big meal, then you need to really consider what’s going on in your body and your mind. If your body is well nourished, there’s no good reason to keep eating.

2. Binge Eating – If you act on these cravings, even when your body doesn’t need the extra calories, then you’re just going to put on the weight, simply put. Getting extra calories from any source when you don’t need them is bad enough. But when that source is junk food, you need to rethink things.

3. Having a Difficult Time Quitting – If you’ve tried to quit the junk food habit multiple times without success, then you’re likely addicted to all that sugar, salt, and fat. Keep reading this article for some tips on how to quite the junk food addiction.

4. Making Excuses to Cheat – We’ve all done this at one time or another, but if you’re trying to come up with reasons to cheat on your diet and finish that bag of chips, then you already know that you’ve got a problem. Portion control is key, especially when it comes to junk food.

5. Feeling Guilty – Our emotions tell us a lot, so don’t ignore them! If you’re feeling guilty all the time but still can’t say no to the junk food, then you need to keep reading this article. You’re likely dealing with a junk food addiction.

If you want to dive a little bit more into this topic to see how you can control your emotions a little better than please read my article – Emotional Overeating: How to Conquer

5 Easy Steps to Quitting a Junk Food Addiction

If you think you qualify as a junk food junkie, then it’s time to take action and kick the habit today. Here are 5 quick and easy tips:

1. Shop Smart. Don’t bring the junk food into your home in the first place!

2. Plan Ahead. If you plan your lunches and dinners for the week, you’ll have fewer opportunities to slip up.

3. Take a Multivitamin. Taking a multivitamin like Armor-V Vitamins is a great way to ensure your body is getting the nourishment it needs, and this in turn may help prevent certain cravings.

4. Snack on Protein. Getting more protein in your diet keeps you feeling satisfied for longer and helps you burn more calories! Supplement with a tasty protein shake like Gaspari Nutrition Myofusion or snack on these Myoplex Lite Protein Bars.

5. Drink Water. Drinking more water is another way to ensure that your stomach is feeling full and satisfied. Tea is another great option is you need some flavor!

Have any questions or feedback about the 5 signs that you are addicted to junk food? Please leave a comment below…

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Healthy Habits to Put in Place

2012-04-21T16:48:00.000-07:00

Written by Sam · Filed Under Tips 447 views

Given all the media focus on fitness and obesity, it’s not surprising that so many people are concerned about their health.

But worrying about your health doesn’t always translate into healthy habits. The sad truth is, all that information can get confusing, and many of you are still left wondering the best way to improve your health.

This article takes a look at 5 basic healthy habits that you can easily put in place today. Making these simple lifestyle changes can really go along way when it comes to looking and feeling your best!

5 Healthy Habits to Put in Place

1. Start Your Day with a Stretch – Flexibility training is one of the best things for preventing aging and strengthening your muscles. If you’re already involved in a strength training program, stretching can really complement your workouts and improve your muscle recovery and endurance.

I recommend getting in the habit of stretching for about 10 minutes every morning, before you embark on your day. To get the most out of your stretches, you might want to invest in a great set of exercise bands. Check out these Latex Stretch Bands.

2. Increase Your Antioxidant Support – You’ve probably heard about the benefits of antioxidants, but are you taking the necessary steps to increase your antioxidant support? Antioxidants improve the health of your cells, boost your immune system, and keep your skin looking young.

I recommend increasing your intake of vitamin-rich foods, and also supplementing with a green tea extract like NOW Green Tea Extract or an advanced multi-vitamin support like Armor-V Vitamins.

3. Up Your Protein Intake – Protein is the most effective nutrient for supporting lean muscle mass and increasing your metabolism. Not only will you improve your strength training and toning workouts, but you’ll also feel more satisfied throughout your day. Believe it or not, just eating protein burns more calories than eating other foods!

I recommend getting around 20 grams of protein in every meal. A good start to your day should include a healthy source of protein every morning. Gaspari Nutrition Myofusion and Vega Complete Whole Food Health Optimizer are great options for protein supplements – use them as a snack or in a meal replacement shake.

4. Track Your Fitness Progress – Keeping track of your weight loss and fitness goals is probably one of the most significant predictors or success. Writing things down on paper is not only a huge motivator, but it also allows you to see your successes more clearly.

I recommend keeping a fitness or weight loss journal and tracking measurements, diet, and exercise on a daily basis. The Fitlosophy Fitbook is a great tool for doing just that!

5. Stay Hydrated – No matter what you’re doing or how much you’re working out, you need to stay hydrated. The benefits of water really can’t be overestimated. Water will keep you looking and feeling younger, and it will also help curb cravings and keep you feeling full.

Healthy Habits to Put in Place – Conclusion

Remember, these healthy habits should only be the beginning. Start here, and keep working on it! There’s always more you can do to improve your health and wellness.

Have any questions or feedback about healthy habits? Please leave a comment below…

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Intermittent Fasting for Fat Loss

2012-04-20T22:10:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition, Weight Loss Programs 553 views

In the ongoing battle for weight loss, I believe that every piece of information counts.

Something you’ve probably heard a lot about is calorie restriction. But what you may not have heard about is intermittent calorie restriction or intermittent fasting.

There’s a bunch of new research out about the potential benefits of intermittent fasting, so I thought I’d offer up a review of this somewhat controversial topic.

What is Intermittent Fasting?

Intermittent fasting essentially means alternating between days of very low calorie intake (300 – 800 calories) and days of unrestricted eating (of course focusing on healthy natural foods). While some may engage in complete fasting intermittently, I’m using the term “fasting” to also include extreme calorie restriction.

Many of you may have never considered fasting of any kind, assuming it was entirely unhealthy. I have to admit that I used to have the same idea in mind, but there’s more to the story. Keep reading to learn more…

Is Intermittent Fasting Good for Fat Loss?

A number of studies have recently compared the benefits of daily calorie restriction (i.e., the typical dieting) and intermittent restriction or fasting. What they found may surprise you.

Research is showing that both methods are actually effective fat loss strategies. The difference, however, seems to be in the type of weight lost. On normal daily calorie restriction diets, most of the weight lost is indeed fat, while the rest is muscle mass. The ratio is typically 75% fat / 25% muscle.

Obviously any loss in muscle mass is a bad thing, especially if your goal is also muscle gain. And in the long run, retaining as much muscle mass as possible is key to healthy aging and living a long life.

But here’s the interesting finding from this research. While weight lost was comparable using intermittent fasting, the composition of fat loss was very different. Rather than a 75% fat / 25% muscle weight loss, those on intermittent fasting demonstrated 90% fat / 10% muscle weight loss. This is impressive, I must say! And definitely better for maintaining your overall fitness goals.

What’s the Catch?

While the numbers are definitely impressive, there are some things that the research didn’t do well. For example, they didn’t control for exercise habits, which may have explained some of the differences observed.

The long term impact of intermittent fasting is also unknown, and it may indeed be hard on your body or specific organs. More information is needed to sort these things out.

Nevertheless, if you’re looking to try something new, give it a shot. But I would caution against engaging in any kind of real fasting. You still need to provide some fuel to your body and to your muscles, particularly if one of your goals is muscle gain.

If you decide to give intermittent fasting a try, make sure you’re supplementing with a high quality protein powder. This will help you maintain your muscle mass on any diet, and will also help fight cravings by keeping you full for longer. Here are my top picks for protein supplements:

Have any questions or feedback about Intermittent Fasting for Fat Loss? Please leave a comment below…

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How Much Carbs Per Day to Lose Weight

2012-04-20T08:02:00.000-07:00

Written by Sam · Filed Under Healthy Nutrition 678 views

Carbohydrate intake remains a controversial issue when it comes to weight loss and fitness. So how many carbohydrates should you eat to lose weight?

Carbs can be bad for a number of reasons. First, they’re usually highly processed. In fact, of all the foods we eat, carbohydrates are often the most processed. If we look at flour, for example, all white flours have been stripped of most of their nutrients, including the parts that contain vitamins, fibre, and protein. When you eat bleached or white flour, it’s digested very quickly and converted into sugar.

But even other grains found in cereals side dishes can be highly processed. So when you do eat carbs, it’s important to go whole grain. “Whole wheat” usually isn’t enough, as the nutrients in this case have simply been “put back” after being removed. “Whole grain whole wheat flour” or simply “100% whole grain” is what you’re looking for.

Breads and pastas also have a lot of sugar added to them, in addition to their natural sugar content, which we know is bad for weight loss. Corn is another culprit, despite the fact that it’s whole grain. And remember, sugar is a carb itself, so watch your labels. This is why you should also be careful with eating too much fruit. Although often rich in vitamins, it’s more effective for weight loss if you get these vitamins from vegetables.

So, how many carbs should you eat per day to lose weight?

The recommended daily intake of carbs for weight loss is anywhere from 70 to 100 grams per day. The lower end (70 grams of carbs daily) is appropriate when adopting only diet and moderate exercise. If you’re also lifting weights and training at the gym, then 150-200 grams of carbs per day is more appropriate. Your body will need these extra carbs for fuel and replenishing your muscles.

That’s an important point to keep in mind, and why I’m not a big supporter of “no-carb” diets. Your body needs some carbohydrates for energy production and for proper digestion of protein. This is why it’s important to consider all other lifestyle factors before starting a low-carb diet.

To get a handle on these numbers, the average slice of bread contains 12.7 grams of carbs, while a bagel can have as much as 38 carbs!

Where else are carbs hidden?

In addition to the obvious places (grains and sugary foods), there are a few other foods to watch out for in terms of carbohydrate content. These are especially important if you’re supplementing with a lot of protein.

The first is protein shakes and smoothies. Some of the smoothies you buy from grocery and supplement stores contain all of your daily carbohydrate intake, so be careful! But you should also watch out for protein powders and mixes. Here are some of the best, low-carb options I recommend (as low as 5 grams of carbs per serving):

The same is true for protein bars. I would recommend investing in a high quality, low-carb bar like Myoplex LIte Bars. At 26 grams of carbs this is far lower than some of the most recognized brands like Cliff Bars which have upwards of 40-50 grams of carbs.

Have any questions or feedback about How Much Carbs Per Day to Lose Weight ? Please leave a comment below…

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What Is The Difference Between Weights And Cardio For Fat Loss?

2012-04-19T16:04:00.001-07:00

When it comes to burning off fat, weights have an edge over cardio.

There’s a common misperception that resistance training can’t work your cardiovascular system, but ask anyone who’s ever performed a 20-rep set of squats if his heart rate is elevated. It will be.

Technically speaking, anything that elevates your heart rate is “cardio.” Traditional steady-state cardio (think running a 5K, using the elliptical machine, or doing step aerobics) can be beneficial in terms of fat loss -- at least for a while. But your body adapts to any stress placed on it. Over time, the work required to, say, run a 5K will decrease as your fitness improves. Diminishing returns kicks in. What once took 20 minutes to burn X number of calories will take 30 minutes, and then 40 minutes and so on.

With weights, on the other hand, you can stave off this effect by varying your exercises to keep your body guessing. You can change things up by adding resistance, decreasing rest time, increasing the number of reps you do or changing the order of your exercises. All of these things prevent your body from hitting a plateau, boosting your ability to burn fat.

Lifting weights also increases your lean muscle mass, which further increases metabolism at rest. That means you’ll be burning more calories throughout the day

How Long Does it Take to Lose Weight?

2012-04-19T15:56:00.001-07:00

Success is awesome... but it takes TIME!

People are impatient.

I’m guilty of that myself.

In the modern society, we’ve come to expect quick fix solutions, and are often unwilling to put in the time and effort required to achieve results.
If something is too hard or takes too long, chances are we’ll move on to something else.

Unfortunately, weight loss is one of those things that is both difficult and takes a long time.

How Long Does it Take to Lose Weight?

I get a lot of questions in comments and emails about how long it actually takes to lose body fat.

Many people think they can lose a significant amount of fat in just a few weeks.
This is simply not possible.

To lose fat, one must be in a negative energy balance, and body fat contains a vast amount of energy. A pound of body fat contains 3.500 calories, while a kilogram of body fat has 7.700 calories.

I’m definitely not a fan of calorie counting, because certain changes in food selection often lead to automatic weight loss. However, a calorie deficit is still required to lose weight. The first law of thermodynamics says so.

When you start to eat healthier and start working out, a deficit of 500 to 1000 calories per day is an ambitious goal.

To show you how quickly this may lead to weight loss in the real world, I’m going to do a bit of math.

A Deficit of 500 Calories Per Day

If you have 30 pounds to lose, it will take: (30lbs*3500cal/lbs)/(500cal/day) = 210 days or 7 months.

If you have 100 pounds to lose, it will take: (100*3500cal/lbs)/(500cal/day) = 700 days, or 1 year and 11 months.

A deficit of 500 calories leads to a pound of body fat lost each week.

A Deficit of 1000 Calories Per Day

30 pounds: (30lbs*3500cal/lbs)/(1000cal/day) = 105 days or 3 and a half months.

100 pounds: (100*3500cal/lbs)/(1000cal/day) = 350 days, or 11 and a half months.

A deficit of 1000 calories leads to two pounds of body fat lost each week.

A Simple Formula:

Multiply the amount of weight (in pounds) you want to lose by 3.500, and divide by the calorie deficit you think you’re going to achieve. This is the time (in days) it will take you to lose weight, if you’re very strict on your diet, every day.

This is only a simple estimate, by the way. Your mileage may vary.

Think Months and Years, not Days and Weeks

When you look at those time frames, you start to appreciate how unrealistic quick fix “diets” are for most people.

You also start to understand how incredibly unsuccessful people are going to be if they expect to lose weight in a short amount of time.

The fact is that it can take months and years. The only weight you’re going to lose in a few days or weeks is water weight and a very tiny amount of body fat.
Now there are exceptions to this, of course. There are people who have been able to lose over 100 pounds in a single year, but this is extremely rare.

Then there are others who lose fat much slower than that, despite being very strict to themselves when it comes to eating healthy and exercising.

Don’t Focus on The Scale Too Much

There is a lot more in the body than just fat. There are organs, skin, bones and muscle as well, and muscles tend to grow larger when being pushed to their limits during exercise.

This is why I recommend that people don’t focus on the scale too much. Even if your weight goes down slowly, that doesn’t mean you aren’t losing fat, because you may be gaining muscle instead.

Given how incredibly long this takes, it is really impossible to get a “quick fix”. You must be in it for the long haul, and a lifestyle change is the only permanent way to achieve long term success.

Losing weight is a marathon, not a sprint, and the sooner you accept that, the sooner you will be successful.

Cardio Exercises at Home

2012-04-19T04:29:00.000-07:00

Written by Sam · Filed Under Workouts & Training 864 views

If you’re like me, you probably find yourself strapped for time when it comes to workouts. And let’s face it, life is hectic.

This is why home workout routines have come in handy over the years. A lot of people avoid home workouts because they think they’re less effective. And I’ll admit, a lot of stuff out there is pretty weak. But when done right, home workouts can be just as intense as the gym.

This article reviews some of the best at-home full-body cardio exercises and fitness options. Remember, you can do a lot more than going for a walk or run!

Cardio Exercises at Home – Easy Options

Like I said, there’s a lot more you can do at home than just going for a walk or run. But that said, don’t throw these options out altogether. If you have the time, going for a 30-minute walk or run can burn a ton of calories and energize your day.

Jumping Rope

Jumping rope is super effective and burns a ton of fat and calories in very little time. What’s also great about jumping rope is that it’s a total body workout. You’re engaging your upper and lower body, and by engaging your core muscles, you can also get a decent core workout in there.

For a great jump rope workout, I highly recommend the LCD Digital Jump Rope. It’s great for tracking your progress and keeping you on track with your goals of staying toned.

The best part of jumping rope is that interval training is naturally a part of it. You can mimic my High Intensity Interval Training routine with the jump rope.

Exercise Ball

Exercise balls are probably one of the most versatile pieces of home fitness equipment. You can get a great ab and core workout with this one item. You can also use it in a number of leg exercises or make your upper body workouts more challenging. Here is a full exercise ball ab workout

Here’s a great exercise ball package that includes a pump and a DVD with a ton of home exercises – Xercise Ball Package With DVD And Pump.

Toning Bands

Toning tubes and stretch bands can be incorporated into nearly any exercise, and they’re highly effective at adding variable levels of resistance in a muscle toning routine. You can go for lighter resistance with these Latex Stretch Bands or add on the pump with these Adjustable Resistance Toning Tubes. You can check out my Home Workout No Equipment article for ideas of using these cables.

Cardio Exercises at Home – Taking Things to the Next Level

If you’re looking to take things up a notch, or you’re moving your workouts from the gym to your home, then you should consider one of these great at-home options:

P90X

P90X is by far one of the most effective at-home fitness programs. It’s super intense and some of the workout can be fit in to a 30-60 minute window. Tons of celebrities have had amazing results with this program. Click here to check it out – P90X.

Hip Hop Abs

This is another popular ones, and for good reason. This is an innovative way to incorporate some intense ab workouts into your day and have some fun at the same time. Click here for more info – Hip Hop Abs.

Insanity Workout

This one isn’t for beginners, but don’t be scared to jump in to soon. This is an intense, full-body conditioning and fitness program that will get you ripped and toned in just 60 days! Check it out here – Insanity Workout

Cardio Exercises at Home – Conclusion

Any of these options are effective at getting you burning calories and feeling in shape. Remember, it all depends on your own goals and the amount of time you can commit. If you want to track your fitness progress through any of these exercises, consider investing in this Omron Heart Rate Monitor. It can help get you feeling motivated!

Have any questions or feedback about cardio exercises at home? Please leave a comment below…

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