Win the Battle Against Fat Cells
As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.
BUT...
There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.
Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.
How's this for good news?!
*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually helps STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.
Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!
Now let me do my best infomercial voice for you...
But wait, there's more!
Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.
According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.
How can you not be excited by these research studies??
Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.
After all the other fish oil and gel caps I started using EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.
If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon.
You can get it here: http://warriorstrengthcoach.getprograde.com/icon
To rapid fat loss,
PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties. http://warriorstrengthcoach.getprograde.com/icon
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
ML Athletics Fitness Programs for Groups, Corporate Companies, Personal Training, Small Group Training, Bootcamps, Nutrition, Supplementation and Designing Individualized Workout Programs. Serving Danvers, Billerica, Malden, Winchester and All Surrounding Middlesex, Northshore Area Residents. Fit Body Stop Studio by ML AThletics, 655 Boston Rd, Billerica MA 01821 Classes include TRX, KettleBell, Personal Training, Nutrition Classes, & more, visit http://www.mlathletics.com
Thursday, January 22, 2009
Tuesday, January 20, 2009
The Effect of Alcohol on Exercise
Alcohol and Exercise
Alright I assume that everyone has seen the 64 calories beer commercial by now. You know the one with the man who looks at his watch then runs off to change into his gym gear and meet up with his wife and then they go for a run all the while both of them looking like they have been working out for years. He is muscular and she is fit. Then they have them in their regular out on the town clothes entering a bar and getting a beer that has 64 calories in it.
This commercial shows you what you want to see. They give it to you on a silver platter. Basically it states that you can have a great physique and still go boozing.
So here is the question that everyone is always asking me. How much can they drink and not have it affect their weight loss or muscle building goals?
I heard that the extra carbs in beer make me stronger. I have heard this one way too many time. But I stick with the light beers.
I love all of these I call blind excuses. You know what it takes for weight loss and muscle growth to occur but you choose to ignore it or turn a blind eye to it.
So let's get down to it. What does alcohol do to your muscle gains and fat loss goals? Basically there was one study that showed that alcohol actually increased endurance and strength output. It only worked for about 20 or so minutes and then everything came crashing down.
Simply alcohol is a poison and it will start to affect your endurance, muscular strength, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol as you know can also affect your nervous system and brain. Yes people, that’s, the fuzzy feeling you get.
When alcohol gets into the muscle cells, it will cause damage. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.
Alcohol has many affects on your heart and circulatory system. You might see a reduction in your endurance level when you drink. Your heat loss increases, and because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold which will make you slower and you will become weaker during contractions.
Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby making fat loss even harder to achieve. Alcohol does not have any nutritional value, but it does have seven calories per gram so drinking too much can lead to weight gain which is a no brainer. Hence, the, beer gut on you’re man, ladies.
So if you go out with your buddies and drink then do so in moderation and never consume alcohol right before exercise as you will impair your balance, coordination and judgment. If you've taken the time to make the effort to improve your physical conditioning and your overall health, why would you take all those steps backwards and impede you improvements by drinking too much alcohol?
Take it easy next time and slow down. Not so many.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Alright I assume that everyone has seen the 64 calories beer commercial by now. You know the one with the man who looks at his watch then runs off to change into his gym gear and meet up with his wife and then they go for a run all the while both of them looking like they have been working out for years. He is muscular and she is fit. Then they have them in their regular out on the town clothes entering a bar and getting a beer that has 64 calories in it.
This commercial shows you what you want to see. They give it to you on a silver platter. Basically it states that you can have a great physique and still go boozing.
So here is the question that everyone is always asking me. How much can they drink and not have it affect their weight loss or muscle building goals?
I heard that the extra carbs in beer make me stronger. I have heard this one way too many time. But I stick with the light beers.
I love all of these I call blind excuses. You know what it takes for weight loss and muscle growth to occur but you choose to ignore it or turn a blind eye to it.
So let's get down to it. What does alcohol do to your muscle gains and fat loss goals? Basically there was one study that showed that alcohol actually increased endurance and strength output. It only worked for about 20 or so minutes and then everything came crashing down.
Simply alcohol is a poison and it will start to affect your endurance, muscular strength, recovery capabilities, aerobic capacity, ability to metabolize fat and muscle growth. Alcohol as you know can also affect your nervous system and brain. Yes people, that’s, the fuzzy feeling you get.
When alcohol gets into the muscle cells, it will cause damage. Inflammation of the muscle cells is common among alcohol users. Over the long term, some of these damaged cells can die resulting in less functional muscle contractions. Alcohol will also leave you with more muscle soreness after exercise making recuperation periods longer.
Alcohol has many affects on your heart and circulatory system. You might see a reduction in your endurance level when you drink. Your heat loss increases, and because alcohol stimulates your blood vessels to dilate. This heat loss can cause your muscles to get cold which will make you slower and you will become weaker during contractions.
Alcohol causes a release of insulin that will increase the metabolism of glycogen, thereby making fat loss even harder to achieve. Alcohol does not have any nutritional value, but it does have seven calories per gram so drinking too much can lead to weight gain which is a no brainer. Hence, the, beer gut on you’re man, ladies.
So if you go out with your buddies and drink then do so in moderation and never consume alcohol right before exercise as you will impair your balance, coordination and judgment. If you've taken the time to make the effort to improve your physical conditioning and your overall health, why would you take all those steps backwards and impede you improvements by drinking too much alcohol?
Take it easy next time and slow down. Not so many.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
5 Quick Tips on Eating Out So that You Still Loose Weight
Eating Out and Maintaining Weight Loss
Yes it’s true you can still eat out and still loose weight. Now there are guidelines you should follow and I spent some time listing out the ones that are quick and easy to implement right away when eating out.
Order a salad with chicken or meat. Yah I know it sounds boring but you and I both know that when ordering another entrée that you will get all the added extras that yes taste great but hinder your weight loss progress.
Ask for dressings and extras on the side so that you can add as little as you need and not have the restaurant decide how much of the bad stuff you get.
If you want an entrée that just seems too much for you see if you’re friend or significant other will split it with you that way you still get what you want but not more than that.
Remember to read the whole menu. We are only human and usually we will get the first good thing we see. Take the time to read the menu and find something with more veggies than potato’s.
Don’t be afraid to ask the waiter what the food is made with. Is that made with cream? Does that have butter? If you ask and find out that the case is yes it’s made with those extra’s see if the chef can skip it.
Remember this is you’re body and no one or place should decide what you fuel you’re body with so take the time to research the food you eat and you’ll find that you can still eat out and maintain the weight loss.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Yes it’s true you can still eat out and still loose weight. Now there are guidelines you should follow and I spent some time listing out the ones that are quick and easy to implement right away when eating out.
Order a salad with chicken or meat. Yah I know it sounds boring but you and I both know that when ordering another entrée that you will get all the added extras that yes taste great but hinder your weight loss progress.
Ask for dressings and extras on the side so that you can add as little as you need and not have the restaurant decide how much of the bad stuff you get.
If you want an entrée that just seems too much for you see if you’re friend or significant other will split it with you that way you still get what you want but not more than that.
Remember to read the whole menu. We are only human and usually we will get the first good thing we see. Take the time to read the menu and find something with more veggies than potato’s.
Don’t be afraid to ask the waiter what the food is made with. Is that made with cream? Does that have butter? If you ask and find out that the case is yes it’s made with those extra’s see if the chef can skip it.
Remember this is you’re body and no one or place should decide what you fuel you’re body with so take the time to research the food you eat and you’ll find that you can still eat out and maintain the weight loss.
Until Next Time
WSC
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Monday, January 19, 2009
Healthy Snack Options for Rapid Fat Loss
As a fitness expert people always ask me, "What snacks can I eat that will help me lose 'this'?" When they say "this" they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans, (not the roasted variety and don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
All natural Peanut Butter
Cashews
All of these are great options. There are so many more as well. Basically hear it is you already know what you shouldn’t eat. So when you ask that question of what’s snacks can I eat that will help me with my weight loss? Don’t expect me to say that bag of chips over there or that chocolate bar.
You know right from wrong so stop looking for that ad that says cookies will help you loose weight.
Until Next Time
WSC
P.S. If you want a another idea for a quick snack check out
www.warriorstrengthcoach.getprograde.com/cravers
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
Now I think some people are waiting for me to say, "Oh, don't worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!"
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here's what I tell them:
Raw almonds, walnuts or pecans, (not the roasted variety and don't even think about the ones with sugar sprinkled on them!)
Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn't)
Hard boiled eggs
Low-fat cottage cheese
Hummus
All natural Peanut Butter
Cashews
All of these are great options. There are so many more as well. Basically hear it is you already know what you shouldn’t eat. So when you ask that question of what’s snacks can I eat that will help me with my weight loss? Don’t expect me to say that bag of chips over there or that chocolate bar.
You know right from wrong so stop looking for that ad that says cookies will help you loose weight.
Until Next Time
WSC
P.S. If you want a another idea for a quick snack check out
www.warriorstrengthcoach.getprograde.com/cravers
Limits of LiabilityAll information and tools in this blog are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.
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