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When most people start up on a healthy eating plan, they take a lot of time to figure out the perfect combination of proteins, carbs, andfats to be eating, making sure that their calorie intake is precisely where it needs to be.

This is good news because your calorie intake is one of the primary determinants of whether or not you see fat loss or not, so it cannot be overlooked.

But that said, another key element that you must make sure you’re not overlooking in your plan is hydration.  Staying well hydrated as you go about your healthy eating plan is equally as important as this will ensure that you feel your best at all times.

Those who aren’t adequately hydrated are going to suffer from slow metabolisms, increased feelings of hunger, and potentially also find that they don’t perform as well in the gym as they could.

Staying hydrated is important for not only fat loss but for overall health as well.

Let’s have a quick look at a few of the top things that you should know about hydration if you hope to see optimal progress.

Exercise Increases Your Water Need

The very first thing that you need to make sure that you fully realise is the fact that exercise is going to increase your water needs.  Most people do understand this but some forget to add extra fluid into their day when they are very active.

This is especially the case when you’re in the water.  If you’ve transferred your cardio session over to swimming, remember that you are still sweating and losing water.  Hydrating after being in the pool is important.

You Must Account For Calorie Laden Beverages

Next, you also must make sure that you account for calorie laden beverages that you take in.  This is where some people go wrong with their diets and by not thinking about the fact that they’re consuming calories here, they end up going over their intake target for the day.

Sadly, beverage calories don’t fill you up nearly as well as food calories do, so those who are downing calorie-rich beverages will often struggle to maintain their body weight.

Start making an effort to select only calorie-free drinks and you’ll do much better.

Most People Do Not Need Sports Drinks

Finally, the last thing that must be said about hydration is with regards to sports beverages.  Many people figure that these electrolyte containing drinks will help boost their sport performance and will replace lost sodium and potassium that their body needs.

The real truth however is that unless you’re training for a marathon or doing prolonged exercise that lasts over an hour, straight water will be fine.  There’s no need to add these calorie rich drinks into your day.

Unless they are calorie and sugar free, pass on them and go for water instead.

So there you have some important facts to remember about hydration.  Make sure you aren’t overlooking this element in your healthy eating plan.

In order to accurately assess the different types of cardio routines it’s imperative that you take some time to factor in the pros and cons of each approach.  Let’s have a closer look into the steady state versus interval training debate so that you can learn precisely what you need to know for optimal success.

Steady State Training

First let’s take a look at steady state training.  Steady state training will be where you perform your cardio at a moderate intensity for an extended period of time.  There will be no fluctuations in that intensity level, rather, you’ll maintain it for the entire time that you do the activity.

The advantage to this type of training is that it is great for beginners as it’s not too taxing on the body and likewise, it’s also good for those who are involved in intense weight lifting programs as it will ensure that overtraining doesn’t come about.

The drawback is that many people do find it to be quite boring and it won’t do much in terms of increasing your metabolic rate.  Still, when used properly, it can be effective for assisting fat loss since it will increase your overall daily calorie burn.

Interval Training

The second type of training is interval training.  Interval training, on the other hand, will be where you’ll perform brief all out periods of intense exercise coupled with periods of much lower intensity exercise.  Typically the lower intensity periods will be performed for twice the length of the intense periods, giving you enough time to actively rest.  Interval training has the benefit of being shorter in duration as most sessions will only last around 20 minutes or so and it will also offer more overall fitness improvements.  Furthermore, this type of training will cause you to burn more calories after it is completed as your overall metabolic rate will be ten times higher.  The drawback is that since it is so stressful on the body, overtraining from it is more likely and it’s not a form of cardio that you could be doing daily.  Interval training is more advanced as well, so not suitable for the beginner exerciser.

Which Is Best For You?

So there you have the main differences between interval and steady state training.  There’s not ‘one perfect’ way to train for everyone, but you need to assess your situation, what your goals are, and your current fitness level to decide which one will be right for you.  If you do this, then you should have no problem selecting the perfect form of cardio to get you to your end goals.

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Vanilla Berry Rose-Milk by Rachael Wasiak
1 Small Banana
1 Raw egg white
1 Serving – Whey Protein Isolate(Vanilla)
1/2 Cup Blueberries
1 Cup Almond milk
1 Pinch Vanilla Sugar
1 Small dash of Rosewater essence
Add Love
Mix all ingredients in a blender for approximately 1 minute.
Serve with a long cinnamon scroll (to stir with).

HIT protein balls by kylie griffiths
place 1/2 cup of all natural peanut butter,3/4 cup of soy milk,2 tsps of preferred sweetener and 1tsp of vanilla essence in a saucepan and stir over low heat until mixture reaches a smooth liquid consistency.
Add 2 cups of rolled oats, 1/4cup of chia seeds and 2 scoops of DESIGNER PHYSIQUE CHOCOLATE WHEY. stir well.
Using wet hands roll mixture into balls and roll in coconut, chia seeds or granulated nuts. Store in the fridge

Lucy’s delish protein slice by Lucy Booker
1 cup of muesli
1/2 cup of walnuts
1/2 cup of coconut
1/2 cup of goji berries
2 scoops of protein powder – choc flavour
Water to thicken (about half a cup)
Place all ingredients into and blender and blend until mixed. Pour into a plastic container and place in your freezer to set. Once set, cut into small squares and replace back into the freezer. Enjoy at your leisure!!

Banana and Blueberry Protein muffins by Lorna Grayson
2 large ripe bananas (mashed)
1/2 cup of frozen blueberries
1/2 cup chopped pecans
1/3 cup of chia seeds
1/2 cup unprocessed bran
2 1/2 cups of wholemeal self raising flour
3/4 cup of Vanilla protein powder
1 egg (beaten)
1 cup of buttermilk
200gms melted plant spread
1/4 cup raw sugar
Mix all the dry ingredients together thoroughly.
Mix all the wet ingredient all then add to the dry.
Makes 24 mini muffins, great for breakfast or morning/afternoon tea. Packed with fibre, antioxidant rich and a great hit of protein…

Tony Sfeir superfood Protein Truffle by kayla thompson
These truffles are loaded with superfoods that will fuel your training!
Ingredients
1 scoop tony sfeir protein powder
1/2 cup coconut oil (melted)
1/2 cup almond butter
2 tablespoon cacao powder
1/4 cup agave
1 tablespoon gojji berries

Directions
Combine all ingredients in food processor.
Pour into individual cupcake patty liners.
Transfer to fridge or freezer till firm.
Tip: Sprinkle coconut flakes on top before serving.
Enjoy

Protein pancakes by Ellie Burscough
1 cup of wholemeal flour
3/4 cup skim milk
1 Egg
1/2 scoop Tony Sfeirs Vanilla Ladies Slim Whey
1 tsp baking powder
1 tsp vanilla essence
1 tbs cinnamon
1 tbs margarine/butter
1. Pour in all dry ingredients.
2. Melt butter.
3. Add all wet ingredients.
4. Cook in frying pan.
5. Serve with low fat yogurt and mixed berries.

Let’s go over a few simple ideas to get you started so that you can focus on a New Year’s resolution other than weight loss this time around.
Pick Your Indulgences Beforehand
The very first thing that you should be doing is making sure to take the time to pick out what you’ll indulge in before you go to the party or event. This way, you won’t feel deprived of all the holiday goodies and you’ll be able to focus on eating well the rest of the time.  It’s when you feel like you can’t give into your cravings at all that you’ll really notice they come in full force and that’s when you’re far more likely to just lose complete control.   Choose one item that you will allow yourself to have and then stick to it. If you eat well the rest of the time, this one item really isn’t going to set you back to any extent.

Drink Or Eat – Not Both
Next, another important thing to consider is that you should only indulge in alcoholic beverages or indulge in food.  When you get the combination of both happening, that’s when you’ll really be in for some serious problems ahead because not only does fat burning stop as soon as alcohol enters your system, but with it stopped and all those fat calories coming in from the foods you’re eating, you now will be converting them to body fat stores.

By choosing one or the other, you’ll help to manage your total calorie intake better and that will help to reduce the chances that you do experience fat gain.

Don’t Starve Before Events
Moving along, never go into a party hungry.  This is the biggest mistake most people make.  They starve all day long thinking that it’s going to help ‘save’ calories that they can use during the party.  As the result of this though, they have uncontrollable hunger that causes them to consume far more calories than they normally would while at that party, really packing on the weight.

Instead, maintain a steady diet before the event of lean proteins and vegetables.  This will work best to keep your hunger under control so that you can choose wisely when you’re at the party.

Get Active Outside Of The Gym
Finally, with the season so busy at this time of the year, there’s a good chance that you aren’t going to be able to get to the gym for all your usual workout sessions.  Don’t fret.  Instead of using the excuse that it’s the holiday season and you deserve a break, get active outside of the gym.  Rather than sitting and talking with your company, get active – go swimming, bike riding, or even just take a brisk walk and look at Christmas lights.  If you can focus on getting up and moving more throughout the day, you can really improve your overall calorie burn and help to keep the total amount of weight gained over the course of the next few weeks down.

Remember everything counts so never view short bursts of activity pointless. It will add up.

So there you have a few quick points to remember as you gear up for the holiday season.  Keep these in mind and you can enjoy yourself while still maintaining the body that you desire.

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Have a very Merry Christmas and a Happy New Year xx

In terms of exercises this is the “crème de la crème” when you’re looking for an efficient, compound, lower body exercise that will give you results. That said, there are some people who for whatever reason simply can’t do the squat.

Let’s have a look at four of the alternate exercise that you could do to target the glutes rather than adding the squat to your workout routine.

The Split Squat:

The split squat is our first good alternative and is a perfect choice as it’s going to help to work the same muscles the squat did and actually call the core into play as well to a larger extent as it keeps you fully balanced as you go about the activity.

Furthermore, the split squat is ideal for anyone who is working out with a set of dumbbells and at home as that’s all you’ll need to complete the movement pattern. Be sure to perform an even number of reps on both sides to create good muscular balance.

The Romanian Deadlift:

The second exercise that you can add to the routine is the Romanian deadlift. This variety is ideal for those who struggle to get the weight up to their shoulders to squat because of the fact that they just aren’t strong enough in their upper body.

The Romanian deadlift is also a perfect movement for those who want to build lower body power as it will help to challenge the quads, hamstrings, and glutes. Be sure to keep the back in a flat position as you execute it to prevent lower back pain.

The Leg Press:

For those who are looking for a very similar movement pattern to the squat, the leg press is a great solution. The leg press can be performed with a variety of different foot positions on the pad in front of you, which will then change the angle of stress placed on the muscles. This will help you target the hamstrings or quads effectively and ensure you’re feeling it at all times.

When doing the leg press, make sure that you keep the back pressed flat against the back pad at all times in order to see best results and never lock your knees.

The leg press will not challenge your stabilizer muscles but will work your gluteus maximus, hamstrings, quads and part of your calves.

The Step-Ups:

Finally, another glute workout that you can add into the program is the step-up. Step-ups are an ideal at-home movement as they can be done on a step or bench with a simple set of dumbbells held down by your sides. Just be sure that you are stepping up onto a stable surface however as if you step up onto a surface that’s slightly cushioned or off balance, it may increase the chance of injury.

So there you have it. Nothing can replace the squat however, if you have no other choice and want to work your lower body; these are the top alternatives to doing the squat. Add these into your workout program and you’ll still make significant leg strengthening gains and improve the way your lower body looks.

Technique:

Each of the exercises described have their own specific technique which we have not covered in this article. Please maker sure that you are familiar with each exercise or consult a fitness professional before attempting.

Disclaimer: We recommend you consult your Doctor before starting any type of exercise or diet routine. Always listen to your body, if you feel pain, STOP, if pain persists see your Doctor.

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When that’s the situation at hand, you don’t really care what you get as long as it’s something that will put an end to it.  Food cravings shoot through the roof and next thing you know, you’re sitting at the local drive-thru window.

If hunger is often getting the best of you on your weight loss program, it’s going to be imperative that you seek out some solutions to put an end to this before it destroys your efforts. Let’s have a quick look at a few methods to consider. Any of these should quickly calm your hunger pains and get you feeling well again.

Sip Hot Tea

One of the most effective strategies for doing away with hunger is to sip on a hot liquid such as hot tea. Dehydration itself can cause feelings of hunger to occur when what you actually are is just thirsty. In addition to that, hot beverages more than cold can help put an end to feelings of hunger as they tend to be more soothing on the stomach. So with both of these benefits acting in your favour, you really can’t go wrong with this quick tip. Try Green tea for the added antioxidant boost you get from it and the extra metabolic enhancing properties.

Shift Your Macronutrient Split

The second way to calm your hunger quickly is to consider shifting your macronutrient make-up of the diet. Lower carb diets do by nature tend to decrease the amount of hunger felt in the body so this is one very good way to gain control over it. While you definitely don’t want to avoid carbs altogether as that can cause extra hunger instead, do try and maintain a slightly elevated protein intake as well as healthy fat intake. This will ensure that you’re doing everything you can to keep yourself satiated between meals.

Get Active

Moving along, also consider getting active. Simply getting up and going for a walk can help to calm your hunger pains and as an added bonus, you’ll burn a few calories in the process. You do have to watch it with this tip however as there are limits. While some exercise can help reduce your hunger level. Too much exercise can just prompt additional hunger pains. A cardio overload especially can cause ongoing hunger that you just can’t get rid of, so listen to your body and what works best for you.

Fill Up On Fibre

Finally, the last way to combat hunger is to fill up on dietary fibre. Dietary fibre takes a long time to pass through your system and is going to quickly calm all your hunger pains. Meals that are devoid of fibre aren’t going to stick with you for a good period of time so it’s highly likely that you’ll find yourself wanting more food a short while later. Turn to foods such as fresh fruits and vegetables as well as whole grains to get the most fibre possible. Eat these with each snack or meal and you’ll be all set, feeling a difference in no time.

So there you have the most effective strategies for combating hunger and making sure you can stick with your diet plan. Make good use of these and you should have no problem seeing the weight loss you’re after.

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Let’s have a quick peak at some of the key things to note about this food.

The Nutrients In Flaxseeds
First let’s consider the nutrition in flaxseeds. Flaxseeds are an unusual food in that they contain a good mix of proteins, healthy fats, as well as carbs. Plus, the carbs that they do contain largely are derived from dietary fiber, which his key to weight control and health promotion.

The dietary fats that flaxseeds contain are also omega fats, which is one form of fat that most people are currently not getting enough of in their diet plan.  By adding flaxseeds to your day you can be sure that you aren’t falling short in this vital nutrient and can put your mind at ease that you’re doing everything possible to encourage optimal health.

Health Benefits Of Flaxseeds
The first benefit of flaxseeds is that they will really support good cardiovascular health. Since flaxseeds contain dietary fiber, which can help to lower your cholesterol levels and those healthy omega fats, these will help to ward off heart disease very well.  In addition to that, they will help to slow down the rate of digestion taking place in the body as blood sugar levels will be more controlled, so that can help to reduce your risk of developing diabetes.  Furthermore, the omega fats in flaxseeds are going to really help to promote optimal insulin sensitivity and this can help you manage your blood sugar levels better on the whole.  Those who have poor insulin sensitivity often experience wide blood sugar fluctuations throughout the day, suffering from a large spike followed by crash. With this crash they’ll be left feeling hungry, irritable, and wanting more simple carbs to bring their blood sugar levels back up.

Adding Flaxseeds To Your Weight Loss Diet
So now that you know all the many health benefits of adding flaxseeds to your daily diet, how do you go about getting them in?
The first way to consider adding flaxseeds to your day is to mix them into a protein shake you’re having. You’ll hardly notice the addition of the flaxseeds and it’s a great way to boost the healthy fat and fiber content of it.

Another idea is to toss some on top of your morning bowl of oatmeal, or if you like, on top of a bowl of Greek yogurt as a snack.
Finally, don’t forget that you can easily sprinkle flaxseeds over your salads, or add them into any baked goods that you’re preparing.
The options are really endless with this superfood so make sure that you do start experimenting with them today.

So next time you’re getting ready to prepare your meals for the day, make sure that you are not overlooking flaxseeds. They’re one food that you cannot afford to miss out on!

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If you’re stuck in a rut, congratulations, you’ve just reached a fat loss plateau. Fat loss plateaus are all too common among those doing weight loss workout and diet programs and unless you understand how to overcome them, they could end up being the end of your efforts.  Fortunately, with a few simple adjustments to your approach, you should easily be able to beat this plateau and get right back on to seeing the results that you’re after.  Let’s have a look at what you need to know.

Take A Three Day Diet Break

The very first method to help you beat a fat loss plateau is a simple three day break. Remember we don’t recommend anyone to “diet” this is a bad four letter word, however if you have been restricting your food intake for four weeks or longer, there’s a very good chance that your metabolic rate has slowed down because of it.

It’s only natural for the body to slow down how many calories it burns when less food is coming in as this is an essential defence reaction built in to prevent starvation.

The only way that you’re going to fix this issue however is to begin eating more calories once again so that you send a signal to the body that it’s okay to speed back up.

Do this and you’ll move one step in the right direction. Most people find after 3 days of eating at a higher calorie intake, upon going back to their reduced calorie diet, they see results much more quickly.

Assess Your Workout Program

The second must-do if you’re stuck in a fat loss plateau is to assess your workout program. When was the last time you changed something around?  Have you been going into the gym and doing the same session over and over again?

Remember, if you want your body to change, you must give it a reason to do so. Do you think that same old workout is going to do that? Definitely not. Shake things up a bit. Either add in some new and innovative exercises, increase the weight, decrease the rest time, or start adding in a few supersets into the routine.  Just do something that shocks your body so it starts responding again.
Track Your Calories More Carefully

Although we at Designer Physique are not fans of calorie counting, so to speak, we do know that one reason that some people hit a fat loss plateau in the first place is because they just aren’t keeping tabs on how many calories they’re eating throughout the day.

This is a grave mistake because without any calorie awareness, you’ll never know which direction you have to move if you aren’t seeing the results you desire.  If you’ve stopped losing weight and you’ve tried the above mentioned methods to no avail, the most likely reason is because you’re taking in too many calories, so to help solve the problem, you need to decrease your intake further.

To get weight loss moving, aim to eat around 300-500 fewer than what you have been and you’ll be seeing results in no time.
So there you have three highly effective ways that you can beat a fat loss plateau. Don’t let yourself get discouraged. Instead, take action and you’ll be right back on track to seeing success.

We really hope this article is of help to you.. if you like this article or find it helpful please remember to share on facebook and to +1
Thank you x

I have been in the fitness industry since 1998 and have always had a passion for fitness and nutrition. After completing a Personal Training course in 1998 I understood that weight training needn’t make women nervous  about bulking up. In conjunction with good nutrition I used weights to become a winning Body Figure Competitor and spent three years competing throughout New Zealand. It was then that I began to use yoga to help balance out my body after competing.

I am now a mother of two girls and I feel as intensely passionate about living a healthy lifestyle as I ever did. I’m passionate about developing and sharing the tools to achieve great health using nutrition, exercise, yoga, meditation, goal setting and a healthy mindset as the building blocks. This is one of the things I discuss in my workshops and seminars to clients of all ages.

I teach Yoga, am a Les Mills Body Balance Instructor and author of “How to be a happier Mum”. I recently developed an online coaching platform for my 10 week Mind and Body Transformation Program.

After having digestive problems from too many protein powders and supplements with artificial sweeteners and preservatives, I began my journey with raw foods. Once I became a vegetarian I was aware that I needed to top up on vitamins, minerals and amino acids. I came across Designer Physique Products and was very excited to find that it was 100% natural, with no artificial sweeteners. Since taking Designer Physique my sugar cravings are under control, I just haven’t looked back!. I not longer eat protein bars or anything else from a packet and I encourage my clients to follow suit on my 10 week mind and Body Transformation program – a gluten and artificial free journey.

I use and love the Greens Boost Powder and Pea Protein which are both Gluten Free.  One of my clients told me recently that not only does the Greens Boost Powder give her a natural energy boost, but it also smells fantastic and leaves her feeling amazing!

I know I am safe to recommend Tony Sfeirs’ Products to my members because they taste great and they are natural – I trust the products.

Nowadays we cannot be guaranteed that we get all the goodness, vitamins, minerals and amino acids from modern food. When I replenish my body with Designer Physique’s products I know I’m getting all the extra nutrients I need to perform in peak condition.

When you are in tune with your body it’s easier to understand what you need and what is good for you. I am forever grateful I can align myself with Designer Physique’s fantastic products and help promote its benefits and philosophies.

I am proud to become an ambassador for designer physique.

http://www.nickyarthur.com.au