Hey All,
It's an awesome day out there! Loving the day already!
So I hit one of the Northshore's oldest places to go to the Salem Willows this weekend. Took the little guy out with the wife. He loves the arcade and running around after the seagulls. I'm not a big fan of running after the seagulls since some of them look down right mean, I don't know if you have ever seen then but they look like they will pluck an eye out.... Too much.....
Years ago I used to go there probrably about once a week for the chinese food. Something about the taste. Hey we all have our little vices just happens to be one of mine......
Anyway I'm sitting in line waiting to order and I see all these people in front of me getting their food and well to see it first hand just blows my mind away. I saw this one gentlemen reach for his plate and it had 2 chop suey sandwiches on it.... I mean Whoa...
I then did some digging online and found this:
Chop Suey
Calories: 271
Total Fats: 19.8
Carbs: 4.4
Protein: 19.8
Per 1 cup
Now looking at that plate each sandwich had at least 2 cups in it and the above doesn't even include the bread.
That plate had somewhere between 1300 and 1600 calories easily. Now don't get me wrong if you are one of my training clients then you have heard me say a million times that treating yourself is a good thing but there should be a limit, the key word here is Limit.
Here's the thing, there are so many programs out on the market right now most of which focus on portion control and while that's a part of the problem it's not all of it.
Think of it this way: if you are controlling your portions but the food you are eating is still bad for you then how can you say that my eating is not that bad. If the food you take in makes you feel run down, slow, sluggish, moody which it can if you eat too many bad carbs, all that sugar can make you crazy.
Is it really that good for you? I just want to get you thinking about this.
By the way I did have a pupu platter for 1 but didn't get through the whole thing. I have chinese food about once every 2 months. That was it, but I'll tell you since my system is not used to eating that food it doesn't crave it like it did years ago when well I wasn't so health food aware.
We need to start thinking on the GI ( Glycemic Index Scale) If you are not familiar with this one it's how carbs affect your blood sugar levels. Eat food on the lower end of the scale and you'll start eating healthy.
Start making small changes in your eating habits,
1. Have more veggies for fiber so that you feel fuller for longer periods of time and you won't want get cravings for that crappy food.
2. Have more fruits for the natural sugar and you won't be craving those candy bars so much.
3. Drink more water throughout the day, your body mistakes dehydration for hunger. This is a big one are you drinking enough water?
These are simple things that we can do to change the way we eat as a society, I know that when I look at my son these are the things that ring in my head everyday wanting to make sure that he grows up in an environment that is healthy.....
Until Next Time
Your Fit Coach
Mike
P.S. We are holding our first ever Beauty from the Inside Out Event:
ML Athletics Presents
Beauty from the Inside Out Event
Wednesday, June 16th, 6pm to 8pm
Calvary Episcopal Church, Corner of Holten
and Cherry Streets Danvers, MA 01923
Come and taste, touch and try products that will make you look and feel your best from the inside out!
The event will feature the following:
Isotonix Drink your Vitamins for Rapid Absorption.
Transitions Lifestyle System The last weight management program you will ever need.
Motives Cosmetics by Loren Ridinger Customizable, hypoallergenic cosmetics infused with vitamins and antioxidants.
Anti-aging skincare featuring Cellular Laboratories, Timeless Prescription, VitaShield, Skintelligence
Giveaways, Product sampling, and Refreshments
RSVP to Mike LoColle at (978) 269-4070 or fitnesscoach.michael@gmail.com by 6/1/10 and get 2 raffle tickets toward the grand prize!
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
Showing posts with label caloric intake. Show all posts
Showing posts with label caloric intake. Show all posts
Monday, May 17, 2010
Friday, March 12, 2010
"The 3 Requirements of Fat Loss"
"The 3 Requirements of Fat Loss".
Requirement #1) Use Combo/Resistance training
Now this doesn't mean lifting heavy weights...it could also
mean doing difficult bodyweight exercises or even explosive exercises:
Example exercises would be, Burpees, Jump Squats, Spiderman Pushups
These exercises use more muscle groups in turn requiring more calorie expenditure…
Requirement #2) Switch from slow boring cardio to Dynamic Interval Training.
Research shows that interval training is more effective for burning
belly fat.
Interval training builds "everyday fitness" that is more practical in life.
For example, how often are you going to run a marathon? I’m guessing close to never!
But how many times do you need to climb a few flights of stairs or chase
around after one of your kids? I have a 4 year old son and believe me when I tell you that if it wasn't for my training I wouldn't be able to keep up after him.
This type of everyday activity will be easier for you if you incorporate interval training into your routine.
Requirement #3) Get away from the old school training.
If you do 2 exercises back to back that are for completely different body parts, you'll avoid
muscle fatigue and get more work done in less time.
Include total body workouts into this style of training, and incorporate many different styles of training into your routine.
This helps to avoid hitting the plateau with weight loss and also helps with muscle confusion so that they continue to grow!
Also change your workout routine at least every 4-6 weeks to keep things fresh, if you do this you’ll be more likely to stick with it for the long haul as opposed to hitting that 6 week January 1st curse that I talked about the other day……
If you want to burn more calories and add lean muscle, follow these steps for Fat Loss Success.
Until Next Time
Your Fit Coach
Mike
PS. Don't forget to check out this quick get it done video of our Danvers Boot Camp held at the Danvers YMCA on Mon, Wed, Fri mornings at 6am.
Limits of Liability All 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.
Requirement #1) Use Combo/Resistance training
Now this doesn't mean lifting heavy weights...it could also
mean doing difficult bodyweight exercises or even explosive exercises:
Example exercises would be, Burpees, Jump Squats, Spiderman Pushups
These exercises use more muscle groups in turn requiring more calorie expenditure…
Requirement #2) Switch from slow boring cardio to Dynamic Interval Training.
Research shows that interval training is more effective for burning
belly fat.
Interval training builds "everyday fitness" that is more practical in life.
For example, how often are you going to run a marathon? I’m guessing close to never!
But how many times do you need to climb a few flights of stairs or chase
around after one of your kids? I have a 4 year old son and believe me when I tell you that if it wasn't for my training I wouldn't be able to keep up after him.
This type of everyday activity will be easier for you if you incorporate interval training into your routine.
Requirement #3) Get away from the old school training.
If you do 2 exercises back to back that are for completely different body parts, you'll avoid
muscle fatigue and get more work done in less time.
Include total body workouts into this style of training, and incorporate many different styles of training into your routine.
This helps to avoid hitting the plateau with weight loss and also helps with muscle confusion so that they continue to grow!
Also change your workout routine at least every 4-6 weeks to keep things fresh, if you do this you’ll be more likely to stick with it for the long haul as opposed to hitting that 6 week January 1st curse that I talked about the other day……
If you want to burn more calories and add lean muscle, follow these steps for Fat Loss Success.
Until Next Time
Your Fit Coach
Mike
PS. Don't forget to check out this quick get it done video of our Danvers Boot Camp held at the Danvers YMCA on Mon, Wed, Fri mornings at 6am.
Limits of Liability All 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.
Tuesday, March 2, 2010
Metabolism and Weight Loss
The main reason people are overweight is that what is called (BMR) is lower than it should be. BMR stands for Basal Metabolic Rate. BMR is the rate at which your body burns calories to perform your regular everyday functions of the digestive system, circulation, breathing, Etc….
Your body requires a base number of calories to do these normal functions. How do we get that number? Take your current weight and multiply that number by 10 and you’ll get your Calorie intake.
It’s gets pretty simple here: your body ‘senses’ that it is not getting enough calories and it will start slowing down all its functions so that it does not burn up as many calories. This is your body’s protective defense and survival mechanism.
Now by going on the so called yo-yo diet you are actually working against your weight loss goals. Why you ask?
During the diet your body is not getting enough calories so it actually starts storing the calories for a so called self induced famine. Have you noticed a gain in weight during your diet? This is why!
Tips to speed up your metabolism so that you don’t have to crash diet since that will only work against you.
1. Workout 3 or more times per week on cardio type workouts switching up between types of workouts such as interval cardio training.
2. Work on strength training. Muscle takes more energy to keep supercharging your metabolism.
3. Do not skip meals! Always eat breakfast, have more snacks that consist of veggies and fruits, and keep your starchy meals at bay. These include foods such as pasta, white rice, white potato, stick with the brown slower burning carbs.
4. Look for ways outside of your workout to be active. Park a bit further than usual away from a store so that you have to walk a bit more. Use the stairs at work, Take more walks at the park weather permitting.
There you go! Make sure that you follow those tips and you’ll start living healthier!
Until Next Time
Your Fit Coach
Mike
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.
Your body requires a base number of calories to do these normal functions. How do we get that number? Take your current weight and multiply that number by 10 and you’ll get your Calorie intake.
It’s gets pretty simple here: your body ‘senses’ that it is not getting enough calories and it will start slowing down all its functions so that it does not burn up as many calories. This is your body’s protective defense and survival mechanism.
Now by going on the so called yo-yo diet you are actually working against your weight loss goals. Why you ask?
During the diet your body is not getting enough calories so it actually starts storing the calories for a so called self induced famine. Have you noticed a gain in weight during your diet? This is why!
Tips to speed up your metabolism so that you don’t have to crash diet since that will only work against you.
1. Workout 3 or more times per week on cardio type workouts switching up between types of workouts such as interval cardio training.
2. Work on strength training. Muscle takes more energy to keep supercharging your metabolism.
3. Do not skip meals! Always eat breakfast, have more snacks that consist of veggies and fruits, and keep your starchy meals at bay. These include foods such as pasta, white rice, white potato, stick with the brown slower burning carbs.
4. Look for ways outside of your workout to be active. Park a bit further than usual away from a store so that you have to walk a bit more. Use the stairs at work, Take more walks at the park weather permitting.
There you go! Make sure that you follow those tips and you’ll start living healthier!
Until Next Time
Your Fit Coach
Mike
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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