So the big meal is upon us. I'd like to wish everybody a very Happy Thanksgiving and just remind you that there are ways to compensate for all that overeating we will be doing. Although I don't recommend overeating, I know that it sort of goes with the territory on Thanksgiving. So I have compiled this short (so there's no excuse to not get it in) but intense workout for you to do this week to get that metabolism moving fast and better able to burn up all the calories you'll be consuming.
I did this workout myself today and I was finished in about 30 minutes. The time will vary depending on your skill level, however, it should be intense no matter what.
What we have here are intervals of 2 minutes of running on the treadmill, hopping off carefully, doing 10x of an exercise and hopping back on the treadmill. It combines cardio intervals at different paces with cardio drills and strength drills, to combine building lean muscle, burning many calories,and shredding fat, thus speeding up your metabolism.
Alter this workout if you choose by using an elliptical machine, stairmaster, etc., but don't cheat yourself, use a challenging machine.
*2 min. treadmill (jog easy pace)
*hop off the treadmill and do 10 burpies, get back on the treadmill (I just left mine running and eased my way back on, be careful when doing this though)
*2 min. treadmill (medium pace)
*10 burpies
*2 min. treadmill (same pace)
*10 burpies
*2 min. treadmill (slightly faster pace)
*10 squat jumps
*2 min. treadmill (same pace)
*10 squat jumps
*2 min. treadmill (fast pace, not a sprint though)
*10 squat jumps
*2 min. treadmill (same pace)
*20 jumping jacks
*2 min. treadmill (faster pace)
*20 jumping jacks
*2 minute treadmill (same pace)
*20 jumping jacks
*2 min. treadmill (sprint)
*10 push-ups
*2 min. treadmill (slow down, but still fast))
*10 push-ups
*2 min. treadmill (easy jog)
*10 push-ups
Hit the showers!
###
It's Not Goodbye, It's 'See ya Later'
I wrote this in my personal blog, but figured since it had to do with me leaving a place where I have practiced my craft for the past 5 years, it'd be relevant here as well:
Today is my last day as a full time employee of SSA's fitness center. I have been here close to 5 years. It's a bittersweet move for me to make, as I am excited about new opportunities at an upcoming job, but sad to leave some of the finest people I have had the pleasure of knowing.
Sure, I have met a lot of not-so-nice folks here. Let's face it, in a place with thousands of workers, a government facility to boot, you're going to have a wide range of personalities. I have dealt with them all here in the gym. But for the most part, I have made relationships with great people that I am sad not to see everyday anymore.
Such is life, people move in and out of your daily routine quickly. I just wanted to write this blog as a thank you, to all the people who made my days more interesting for the past 5 years. It has truly been my pleasure.
This place has a lot of "ghosts". The walls and ceilings are painted with memories. I now consider it a privelege to be one of those "ghosts", and am honored to be on those walls and ceilings.
Granted, I'm only leaving a job for another one, this happens all the time in life. It's not the hugest deal. But it means a lot to me that I have met so many people in the past 5 years who have made it so difficult for me to say goodbye.
But life is way too short to not keep in touch with people that have meant something to you, so I hope, no I plan, to see them all again in some way, shape, or form.
So I stress that this is not goodbye, just 'see ya later'.
Thanks for the memories.
D
"How lucky I am to have something that makes saying goodbye so hard."
-Thomas Meehan and Carol Sobieski
Today is my last day as a full time employee of SSA's fitness center. I have been here close to 5 years. It's a bittersweet move for me to make, as I am excited about new opportunities at an upcoming job, but sad to leave some of the finest people I have had the pleasure of knowing.
Sure, I have met a lot of not-so-nice folks here. Let's face it, in a place with thousands of workers, a government facility to boot, you're going to have a wide range of personalities. I have dealt with them all here in the gym. But for the most part, I have made relationships with great people that I am sad not to see everyday anymore.
Such is life, people move in and out of your daily routine quickly. I just wanted to write this blog as a thank you, to all the people who made my days more interesting for the past 5 years. It has truly been my pleasure.
This place has a lot of "ghosts". The walls and ceilings are painted with memories. I now consider it a privelege to be one of those "ghosts", and am honored to be on those walls and ceilings.
Granted, I'm only leaving a job for another one, this happens all the time in life. It's not the hugest deal. But it means a lot to me that I have met so many people in the past 5 years who have made it so difficult for me to say goodbye.
But life is way too short to not keep in touch with people that have meant something to you, so I hope, no I plan, to see them all again in some way, shape, or form.
So I stress that this is not goodbye, just 'see ya later'.
Thanks for the memories.
D
"How lucky I am to have something that makes saying goodbye so hard."
-Thomas Meehan and Carol Sobieski
There's No Such Thing As “Tone”
The word tone is misused in gyms all over the world. Toning is a musical term or can describe the way certain parts of speech sound. The only toning there is in the fitness arena refers to a state of contraction in the muscle. But everyone seems to be using it to mean getting definition or getting “cut”, which is a fallacy.
The idea of toning that so many gym goers seem to have is really a myth. Sorry to be the bearer of bad news, but you can’t just make a muscle “look pretty”.
Have you ever heard this?
“I don’t really need to lose a lot of weight, I just want to tone up.”
Chances are you have said this or you have heard this at some point in your life. But it’s time to put an end to the myth.
Let’s start by saying this; the number one determiner of how your body is structured is genetics. If there are a lot of cut and muscular framed people in your family, chances are you are going to be this way too. If there are a lot of thin-shouldered and lengthy people in your family, chances are you are going to be this way too. The same goes for any kind of body type really, and of course there are exceptions to every rule.
However, an overweight person may want to lose weight and become “cut”, so they will go into the weight room and do a high rep, light weight routine, thinking this is the way to look “cut”.
The idea of “physique specific training” is another myth. You can lift heavy weight and do lower reps to get stronger, and you can lift light weight and do higher reps to become more conditioned. But lifting either way so you will “look” a certain way is just not the way it works. It is genetics that determine your physique, and sure, you are going to get larger if you develop more muscle, and you may see a cut or two that you didn’t see before. But you can’t change from one body type to another.
Yet some claim that women should follow a light weight-high rep routine to “tone”, shape, and sculpt. While there are few women that will have the potential to develop relatively large muscles, most don’t. This is due to the fact that women have lower levels of testosterone, higher percentage of body fat, and shorter muscle bellies. A woman’s bicep muscle is exactly the same as a man’s. So women should strength train the same way as men do.
Ultimately, you can gain and lose muscle mass, you can gain and lose fat, but you cannot “tone” a muscle to make it look pretty. The “tone” that people are referring to will not come unless you lose body fat, yet even then, if your genetics have not preset this for your body, it may not happen at all.
All of us have a tendency to develop a certain kind of physique. Whether we use light weight/high reps or heavy weight/low reps, we will always be prone to develop the physiques that our genes have preset for us. Our muscles cannot be stimulated to become “cut” or “bulked”. They either experience hypertrophy or atrophy. There certainly are proper and improper ways to train but there isn’t a physique-specific way to train.
###
The idea of toning that so many gym goers seem to have is really a myth. Sorry to be the bearer of bad news, but you can’t just make a muscle “look pretty”.
Have you ever heard this?
“I don’t really need to lose a lot of weight, I just want to tone up.”
Chances are you have said this or you have heard this at some point in your life. But it’s time to put an end to the myth.
Let’s start by saying this; the number one determiner of how your body is structured is genetics. If there are a lot of cut and muscular framed people in your family, chances are you are going to be this way too. If there are a lot of thin-shouldered and lengthy people in your family, chances are you are going to be this way too. The same goes for any kind of body type really, and of course there are exceptions to every rule.
However, an overweight person may want to lose weight and become “cut”, so they will go into the weight room and do a high rep, light weight routine, thinking this is the way to look “cut”.
The idea of “physique specific training” is another myth. You can lift heavy weight and do lower reps to get stronger, and you can lift light weight and do higher reps to become more conditioned. But lifting either way so you will “look” a certain way is just not the way it works. It is genetics that determine your physique, and sure, you are going to get larger if you develop more muscle, and you may see a cut or two that you didn’t see before. But you can’t change from one body type to another.
Yet some claim that women should follow a light weight-high rep routine to “tone”, shape, and sculpt. While there are few women that will have the potential to develop relatively large muscles, most don’t. This is due to the fact that women have lower levels of testosterone, higher percentage of body fat, and shorter muscle bellies. A woman’s bicep muscle is exactly the same as a man’s. So women should strength train the same way as men do.
Ultimately, you can gain and lose muscle mass, you can gain and lose fat, but you cannot “tone” a muscle to make it look pretty. The “tone” that people are referring to will not come unless you lose body fat, yet even then, if your genetics have not preset this for your body, it may not happen at all.
All of us have a tendency to develop a certain kind of physique. Whether we use light weight/high reps or heavy weight/low reps, we will always be prone to develop the physiques that our genes have preset for us. Our muscles cannot be stimulated to become “cut” or “bulked”. They either experience hypertrophy or atrophy. There certainly are proper and improper ways to train but there isn’t a physique-specific way to train.
###
Try This Instead: Part 2
And again, another list of exercises that could be replaced by better alternatives that promote a safer, more effective workout.
*Try this…
DIPS
Dips are like pull-ups in that they are way more effective for your arm muscles than the typical one jointed arm moves. The tricep dip hits your lower chest hard, so it's ideal for your chest/triceps workout day. This move, without any assistance also brings your core into play by having to stabilize yourself in the air. More muscles working equals more muscle on your frame.
*Instead of....
THE TRICEPS KICKBACK
The kickback is just too easy. The way your body is positioned—with the arm parallel to the floor and the elbow pointing up—the triceps only really have to work to lock the elbow out at the end of the range of motion. And since the weight you’re forced to use is so light, you won’t get stronger.
*Try this…
POWER CLEANS
This is a combination exercise that works your whole body. Place a barbell on the floor at your feet, squat down and grasp the barbell using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up, lift the barbell to your chin by raising your elbows up toward the ceiling while one of your legs drops back underneath you to give you additional support. Just as the barbell nears your chin, you will drop your elbows which will cause your wrists to tuck underneath the barbell. Finally, bring your support leg back underneath you so that you are now standing up straight with the barbell tucked under your chin.
*Instead of…
SHRUGS
You know this move: Grab a barbell or heavy dumbbells then shrug to your ears. Whoever invented this exercise forgot one key thing: Gravity pulls downward, not forward or back. So you’ll take tension off the traps, and you’ll grind your shoulder joints. Also, the range of motion on this move is very short with one muscle working, so it pales into comparison next to the power clean, where you can work your traps just as hard, but also get the benefit of working many more muscles, plus conditioning yourself with an Olympic type lift.
*Try this…
STANDING SHOULDER PRESS
Get rid of the seat you may normally use which takes away from you having to stabilize your core muscles in this lift. Stand up and grab a set of dumbbells or a barbell and do a shoulder press. This hits your deltoid muscles hard as well as your triceps. And again, by standing instead of sitting, your core has to work.
*Instead of…
THE LATERAL RAISE
While most guys use bad form anyway, swinging the weights up to shoulder level as if they were birds flapping their wings, this exercise is not too effective even if it’s done right. The shoulders get plenty of work from presses, pull-ups, deadlifts, and just about any other exercise you do. The lateral raise just isn’t necessary.
*Try this…
THE TURKISH GET-UP
Hold a dumbbell in your left hand and lie on the floor with your left leg bent and left foot flat on the floor. Grab a light dumbbell and hold it up over your head. Now raise your torso off the floor and stand up, keeping your arm in the air. Once you are up, lie back down gently and repeat. Do the same amount of reps using your other arm to hold up the dumbbell. This old-school move works all your muscles, enhancing core strength and your six-pack.
*Instead of…
ANY CRUNCH PERFORMED ON A CRUNCH MACHINE
Crunches are not the best ab exercise; given that abs don’t perform crunching motions in daily life. Adding a machine to the mix only makes the move less effective. Machines limit the involvement of the lower- back muscles, which the abs aren’t designed to contract without. This leads to muscle imbalances and—you guessed it—injury. Plus, much like a smith machine, you’re moving the weight along a fixed machine, eliminating the use of your core muscles to balance and stabilize you.
*Try this…
DIPS
Dips are like pull-ups in that they are way more effective for your arm muscles than the typical one jointed arm moves. The tricep dip hits your lower chest hard, so it's ideal for your chest/triceps workout day. This move, without any assistance also brings your core into play by having to stabilize yourself in the air. More muscles working equals more muscle on your frame.
*Instead of....
THE TRICEPS KICKBACK
The kickback is just too easy. The way your body is positioned—with the arm parallel to the floor and the elbow pointing up—the triceps only really have to work to lock the elbow out at the end of the range of motion. And since the weight you’re forced to use is so light, you won’t get stronger.
*Try this…
POWER CLEANS
This is a combination exercise that works your whole body. Place a barbell on the floor at your feet, squat down and grasp the barbell using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up, lift the barbell to your chin by raising your elbows up toward the ceiling while one of your legs drops back underneath you to give you additional support. Just as the barbell nears your chin, you will drop your elbows which will cause your wrists to tuck underneath the barbell. Finally, bring your support leg back underneath you so that you are now standing up straight with the barbell tucked under your chin.
*Instead of…
SHRUGS
You know this move: Grab a barbell or heavy dumbbells then shrug to your ears. Whoever invented this exercise forgot one key thing: Gravity pulls downward, not forward or back. So you’ll take tension off the traps, and you’ll grind your shoulder joints. Also, the range of motion on this move is very short with one muscle working, so it pales into comparison next to the power clean, where you can work your traps just as hard, but also get the benefit of working many more muscles, plus conditioning yourself with an Olympic type lift.
*Try this…
STANDING SHOULDER PRESS
Get rid of the seat you may normally use which takes away from you having to stabilize your core muscles in this lift. Stand up and grab a set of dumbbells or a barbell and do a shoulder press. This hits your deltoid muscles hard as well as your triceps. And again, by standing instead of sitting, your core has to work.
*Instead of…
THE LATERAL RAISE
While most guys use bad form anyway, swinging the weights up to shoulder level as if they were birds flapping their wings, this exercise is not too effective even if it’s done right. The shoulders get plenty of work from presses, pull-ups, deadlifts, and just about any other exercise you do. The lateral raise just isn’t necessary.
*Try this…
THE TURKISH GET-UP
Hold a dumbbell in your left hand and lie on the floor with your left leg bent and left foot flat on the floor. Grab a light dumbbell and hold it up over your head. Now raise your torso off the floor and stand up, keeping your arm in the air. Once you are up, lie back down gently and repeat. Do the same amount of reps using your other arm to hold up the dumbbell. This old-school move works all your muscles, enhancing core strength and your six-pack.
*Instead of…
ANY CRUNCH PERFORMED ON A CRUNCH MACHINE
Crunches are not the best ab exercise; given that abs don’t perform crunching motions in daily life. Adding a machine to the mix only makes the move less effective. Machines limit the involvement of the lower- back muscles, which the abs aren’t designed to contract without. This leads to muscle imbalances and—you guessed it—injury. Plus, much like a smith machine, you’re moving the weight along a fixed machine, eliminating the use of your core muscles to balance and stabilize you.
Try This Instead
Wouldn’t you want to maximize your time working out? There’s nothing wrong with varying your workout and performing a move that hits the muscles a little differently, but exercises that force you to work with extremely light weights, and use over-complicated equipment that puts you at risk for injury, just aren’t worth doing. That’s why I’ve compiled this list of exercises that could be replaced by better alternatives that promote more effective workout.
*Try this…
MEDICINE BALL PUSHUPS
The pushup is already one of the best upper body movements out there. It works the mainly the chest, triceps, and shoulders, but also hits the hip flexors and abdominals. Doing it with your hands on a ball will force more core muscles to work all at once and make it a more beneficial exercise overall. The more muscles worked at one time, the more muscle that gets packed onto your frame.
*Instead of…
THE PEC-DECK FLY
This lift simply doesn’t allow you to move enough weight to overload the muscles and elicit growth. Moreover, most guys unintentionally allow the arm pads to hyperextend their shoulder joints as they perform the lowering phase of the lift, and that causes injury. Plus, you’re only working one muscle. Why work one at one time when you can work 5 at one time? Maximize your time. And no, it doesn’t “bring out” your middle chest.
*Try this…
SINGLE LEG SQUAT
Bend one knee, raising your lower leg behind you so that you’re standing on the opposite leg. Rest the top of your raised foot on a bench or other elevated surface so that it’s level with your butt. Now squat down and up with your supporting leg. Because you’re supporting your weight on only one leg, this move thrashes the quads and glutes, and challenges your balance, making your core work. Your hips move freely, too, which is safer for your knees.
*Instead of…
THE LEG EXTENSION
Like the pec-deck fly, this lift doesn’t allow the quads (some of the strongest muscles in your body) to move much weight. Worse, the more weight you use, the greater the shearing forces you place on your knees, risking injury. And again, why work one single muscle at once, when you can work several? The more muscles that work at one time and the more calories will burn with more lean muscle being created, thus speeding up your metabolism and bringing out the cuts.
*Try this…
THE BOX SQUAT
Set up a box behind you and then lower your body until your glutes touch it. Touching the box requires you to “sit back” as you squat, as if you were lowering yourself into a chair, and this action gets the glutes and hamstrings maximally involved in the lift. It also helps you to perfect your squat form. You can start with a higher box and gradually move to smaller boxes as you improve, ultimately training your body to squat below parallel with no box at all. Better still, the box squat places no strain on the knees, so even people with knee problems can attempt it safely.
*Instead of…
THE SMITH-MACHINE SQUAT
Since the bar travels along a fixed track, it virtually eliminates the need for your core to stabilize your body. Not good. Because your abs and lower back aren’t working like they should, frequent Smith-machine squatting leads to muscle imbalances. Also, because the track won’t allow your hips to bend like they do on a free-weight squat, you may overstress your knees.
*Try this…
THE CHINUP
Not only will the chinup blast your biceps, it will also blast back and shoulder muscles and make you much stronger overall. Moving your body through space increases the levels of neuromuscular activity needed for increases in size and strength.
*Instead of…
THE BICEP CURL
Though it’s probably the second-most common exercise in the gym (after the bench press), bag it! The weight you can use is very limited and the movement has no function in daily life or sports. Chinups will make your biceps bigger than bicep curls for the simple fact that more muscles work during the movement. And again, the more muscles that work together at once and the more lean muscle that will be created.
*Try this…
MEDICINE BALL PUSHUPS
The pushup is already one of the best upper body movements out there. It works the mainly the chest, triceps, and shoulders, but also hits the hip flexors and abdominals. Doing it with your hands on a ball will force more core muscles to work all at once and make it a more beneficial exercise overall. The more muscles worked at one time, the more muscle that gets packed onto your frame.
*Instead of…
THE PEC-DECK FLY
This lift simply doesn’t allow you to move enough weight to overload the muscles and elicit growth. Moreover, most guys unintentionally allow the arm pads to hyperextend their shoulder joints as they perform the lowering phase of the lift, and that causes injury. Plus, you’re only working one muscle. Why work one at one time when you can work 5 at one time? Maximize your time. And no, it doesn’t “bring out” your middle chest.
*Try this…
SINGLE LEG SQUAT
Bend one knee, raising your lower leg behind you so that you’re standing on the opposite leg. Rest the top of your raised foot on a bench or other elevated surface so that it’s level with your butt. Now squat down and up with your supporting leg. Because you’re supporting your weight on only one leg, this move thrashes the quads and glutes, and challenges your balance, making your core work. Your hips move freely, too, which is safer for your knees.
*Instead of…
THE LEG EXTENSION
Like the pec-deck fly, this lift doesn’t allow the quads (some of the strongest muscles in your body) to move much weight. Worse, the more weight you use, the greater the shearing forces you place on your knees, risking injury. And again, why work one single muscle at once, when you can work several? The more muscles that work at one time and the more calories will burn with more lean muscle being created, thus speeding up your metabolism and bringing out the cuts.
*Try this…
THE BOX SQUAT
Set up a box behind you and then lower your body until your glutes touch it. Touching the box requires you to “sit back” as you squat, as if you were lowering yourself into a chair, and this action gets the glutes and hamstrings maximally involved in the lift. It also helps you to perfect your squat form. You can start with a higher box and gradually move to smaller boxes as you improve, ultimately training your body to squat below parallel with no box at all. Better still, the box squat places no strain on the knees, so even people with knee problems can attempt it safely.
*Instead of…
THE SMITH-MACHINE SQUAT
Since the bar travels along a fixed track, it virtually eliminates the need for your core to stabilize your body. Not good. Because your abs and lower back aren’t working like they should, frequent Smith-machine squatting leads to muscle imbalances. Also, because the track won’t allow your hips to bend like they do on a free-weight squat, you may overstress your knees.
*Try this…
THE CHINUP
Not only will the chinup blast your biceps, it will also blast back and shoulder muscles and make you much stronger overall. Moving your body through space increases the levels of neuromuscular activity needed for increases in size and strength.
*Instead of…
THE BICEP CURL
Though it’s probably the second-most common exercise in the gym (after the bench press), bag it! The weight you can use is very limited and the movement has no function in daily life or sports. Chinups will make your biceps bigger than bicep curls for the simple fact that more muscles work during the movement. And again, the more muscles that work together at once and the more lean muscle that will be created.
Pyramid Down Your Meals
For healthy weight loss, one should eat 5-6 small meals a day, every few hours. If you feed your metabolism smaller amounts, more often, it will speed up, and you will lose weight.
However, if you’re a big meal eater, don’t fret, because you can still eat a good amount, just try to do it for your first meal of the day.
In the morning, your metabolism moves faster than it does in the evening. So you can make breakfast a larger meal without guilt, so long as it is healthy. An example of a good breakfast is one scrambled egg, a bowl of regular oatmeal, one banana, and a bowl of strawberries.
There is a common fallacy in the fitness arena that to lose weight you should eat as little as possible as rarely as possible. You actually need to eat less, but more often. For example one banana is not a well rounded meal. You can’t just eat a banana for breakfast and expect to get the results you want. It is also not enough to jumpstart your metabolism for the day. Your body needs more to start off with so it can get going for the day.
Also, each meal should have a blend of complex carbohydrates and protein. A banana is a good source of potassium, but it is hardly enough to constitute a “meal”. It is also just not enough to get you going first thing in the morning.
I use the banana example because all too often I overhear dieters say “I’m trying to lose weight, so I only grabbed a (insert any fruit here) for breakfast, maybe later if I get hungry I’ll have an apple.”
True, it is healthy to eat fruits, but they are not enough to constitute a meal, and you’re depriving your body of proper energy and nutrients if that’s all you’re eating for long stretches of time.
Your first meal of the day should be the biggest, and then gradually, as the day goes by, pyramid down the size of your meals.
If you don’t get home until say, 9pm one night, and haven’t eaten yet, this is not the time to go into the kitchen and cook up a big dinner. If you’re not getting around to eating until this late, you’ve missed the window for having a big meal. It’s time to grab something small and light, because your metabolism is working slower at night. A yogurt is a good thing to eat if you get hungry late at night.
To sum things up, when trying to lose weight, or just to eat healthier in general, you should start your day with a larger meal, then as the hours go by, gradually make them smaller.
However, if you’re a big meal eater, don’t fret, because you can still eat a good amount, just try to do it for your first meal of the day.
In the morning, your metabolism moves faster than it does in the evening. So you can make breakfast a larger meal without guilt, so long as it is healthy. An example of a good breakfast is one scrambled egg, a bowl of regular oatmeal, one banana, and a bowl of strawberries.
There is a common fallacy in the fitness arena that to lose weight you should eat as little as possible as rarely as possible. You actually need to eat less, but more often. For example one banana is not a well rounded meal. You can’t just eat a banana for breakfast and expect to get the results you want. It is also not enough to jumpstart your metabolism for the day. Your body needs more to start off with so it can get going for the day.
Also, each meal should have a blend of complex carbohydrates and protein. A banana is a good source of potassium, but it is hardly enough to constitute a “meal”. It is also just not enough to get you going first thing in the morning.
I use the banana example because all too often I overhear dieters say “I’m trying to lose weight, so I only grabbed a (insert any fruit here) for breakfast, maybe later if I get hungry I’ll have an apple.”
True, it is healthy to eat fruits, but they are not enough to constitute a meal, and you’re depriving your body of proper energy and nutrients if that’s all you’re eating for long stretches of time.
Your first meal of the day should be the biggest, and then gradually, as the day goes by, pyramid down the size of your meals.
If you don’t get home until say, 9pm one night, and haven’t eaten yet, this is not the time to go into the kitchen and cook up a big dinner. If you’re not getting around to eating until this late, you’ve missed the window for having a big meal. It’s time to grab something small and light, because your metabolism is working slower at night. A yogurt is a good thing to eat if you get hungry late at night.
To sum things up, when trying to lose weight, or just to eat healthier in general, you should start your day with a larger meal, then as the hours go by, gradually make them smaller.
The Way to Eat…if you want to lose weight.
It is common knowledge these days that the healthiest way to lose
weight includes three facets: cardio vascular exercise, strength
training, and proper nutrition. There are many different definitions
to proper nutrition, but basically, if you want to lose weight, the
bottom line is you have to burn more calories than you take in.
Not into counting calories or doing math about what you eat? Most
people aren’t. In turn, think of it in this sense: to lose weight it
means that your metabolism has to start moving faster.
Common symptoms of a slow metabolism include weight gain,
unexplained exhaustion, and little to no energy in your daily
activities.
Of course exercise is going to speed up your metabolism, but if
you don’t adjust your eating habits to go along with the exercise,
you probably won’t see the results you want to see.
What’s the best way to eat to speed up your metabolism? It takes
eating 5-6 small meals every two hours to get that metabolism
pumping!
Depending on your point of view this can be a lot or a little. A big
eater may consider this too little, and a daintier eater may consider
this too much. The bigger eaters will be left craving more after
their small meal, and the smaller eaters will think they can’t fit that
much food into one day. But however you want to look at it, this
way of eating promotes the fastest and healthiest weight loss.
Sure, it is going to take a while to get used to for anyone who isn’t
used to this way of eating, but after a while, your body and
metabolism will adjust and you will start to notice your pants
getting looser.
Common questions include:
when should I eat these meals?
The common rule of thumb is to always eat as soon as you wake
up, then, go from there.
Foods like fruits and vegetables are essential to proper nutrition but
alone do not count as a meal, because each small meal should
contain protein and complex carbohydrates. If you get hungry in
between, this is the time to incorporate your fruits and vegetables,
if they are not already going to be included in your small meal.
When you get hungry, that is your metabolism’s way of telling you
that it needs more food to keep going, if you don’t feed that
demand, it is going to slow down and leave your body depleted of
the proper nutrients and energy. This also Promotes weight gain.
On the other hand, if you feed it too much, it is also going to slow
down. Eating just the right amount every few hours is going to
keep your metabolism moving quickly and smoothly, and with a
good exercise program you are going to start seeing the results you
want.
Think of your metabolism as a paper shredder. If you feed it a few
sheets of paper little by little, it is going to stay in tact and keep
running smoothly. But what is going to happen if you feed it too
much paper at once? It is going to jam up and move slowly if at all.
If your metabolism does this, you will gain weight.
Another common question concerning this way of eating is: what
constitutes a proper every two hour meal? Below are a few
suggestions that if eaten at the proper times, will have you on the
fast track to losing the weight you want, without the hassle of
calculating calories, fat grams, etc.!
Suggestions for “every two hour meals”:
*protein bar or protein shake
*peanut butter(natural) sandwich (no jelly) on whole wheat bread
*handful of peanuts, almonds, cashews, etc. (not macadamia nuts)
*half cup of plain oatmeal and piece of 2% cheese
*one scrambled egg with piece of multi grain or whole wheat toast or bagel
*small salad with chicken
*can of tuna with 3 pieces of whole wheat melba toast
###
weight includes three facets: cardio vascular exercise, strength
training, and proper nutrition. There are many different definitions
to proper nutrition, but basically, if you want to lose weight, the
bottom line is you have to burn more calories than you take in.
Not into counting calories or doing math about what you eat? Most
people aren’t. In turn, think of it in this sense: to lose weight it
means that your metabolism has to start moving faster.
Common symptoms of a slow metabolism include weight gain,
unexplained exhaustion, and little to no energy in your daily
activities.
Of course exercise is going to speed up your metabolism, but if
you don’t adjust your eating habits to go along with the exercise,
you probably won’t see the results you want to see.
What’s the best way to eat to speed up your metabolism? It takes
eating 5-6 small meals every two hours to get that metabolism
pumping!
Depending on your point of view this can be a lot or a little. A big
eater may consider this too little, and a daintier eater may consider
this too much. The bigger eaters will be left craving more after
their small meal, and the smaller eaters will think they can’t fit that
much food into one day. But however you want to look at it, this
way of eating promotes the fastest and healthiest weight loss.
Sure, it is going to take a while to get used to for anyone who isn’t
used to this way of eating, but after a while, your body and
metabolism will adjust and you will start to notice your pants
getting looser.
Common questions include:
when should I eat these meals?
The common rule of thumb is to always eat as soon as you wake
up, then, go from there.
Foods like fruits and vegetables are essential to proper nutrition but
alone do not count as a meal, because each small meal should
contain protein and complex carbohydrates. If you get hungry in
between, this is the time to incorporate your fruits and vegetables,
if they are not already going to be included in your small meal.
When you get hungry, that is your metabolism’s way of telling you
that it needs more food to keep going, if you don’t feed that
demand, it is going to slow down and leave your body depleted of
the proper nutrients and energy. This also Promotes weight gain.
On the other hand, if you feed it too much, it is also going to slow
down. Eating just the right amount every few hours is going to
keep your metabolism moving quickly and smoothly, and with a
good exercise program you are going to start seeing the results you
want.
Think of your metabolism as a paper shredder. If you feed it a few
sheets of paper little by little, it is going to stay in tact and keep
running smoothly. But what is going to happen if you feed it too
much paper at once? It is going to jam up and move slowly if at all.
If your metabolism does this, you will gain weight.
Another common question concerning this way of eating is: what
constitutes a proper every two hour meal? Below are a few
suggestions that if eaten at the proper times, will have you on the
fast track to losing the weight you want, without the hassle of
calculating calories, fat grams, etc.!
Suggestions for “every two hour meals”:
*protein bar or protein shake
*peanut butter(natural) sandwich (no jelly) on whole wheat bread
*handful of peanuts, almonds, cashews, etc. (not macadamia nuts)
*half cup of plain oatmeal and piece of 2% cheese
*one scrambled egg with piece of multi grain or whole wheat toast or bagel
*small salad with chicken
*can of tuna with 3 pieces of whole wheat melba toast
###
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