Most mainstream diets base their strategies on eating in an unhealthy manner. They try to manipulate the amount of macronutrients; proteins, carbohydrates, fats and calories to try and get you to eat less. However, if what they did worked, we would all be slim and trim but the obvious truth is we are far from it. [Read more…]
Do You Know If Your Diet is Nutrient Dense?
March 26, 2014 By Leave a Comment
Resistance Training is Critical for Permanent Fat Loss
March 17, 2014 By Leave a Comment
The very first thing you need to realize when talking about getting fat loss results is the number one thing you must be doing is strength training. Simply put: there is no other exercise that is going to be as beneficial as strength training is.
Resistance training helps with:
- Muscle mass: Improve your lean muscle mass with strength training
- Improves your functional strength capacity
- Enhances bone strength
- Fends off diabetes risk by increasing insulin resistance
- Improves mood
- Regulates hunger
- Improves your ability to oxidize fats at rest…
The list goes on and on…there is no shortage of benefits resistance training will provide so it is critical to getting it into your plan.
An effective resistance training session needs no more than about 90 minutes per week broken into three 30 minute sessions.
When you look over the exercise selection for your workout program the primary thing you must pay attention to is compound movements.
The main compound movements that should be focused on are:
- Bench press
- Bent over rows
- Push-ups
- Pull-ups
- Lat pull-downs
- Shoulder press
- Squats
- Deadlifts
- Lunges
- Step-ups
- Split-squats
- Leg press
- Plank exercise
These particular exercises will help save time since they work so many different muscle groups at once and they also help to ensure you are creating the greatest metabolic response in the body.
The more muscle fibers that are used during any single movement, the more calories are burned and the faster you will spike your metabolism for hours to come after that.
Because these exercises are intense, you’ll get your heart rate up to a much higher level and keep it there thus providing cardiovascular benefits at the same time.
You can also include other exercises such as isolation exercises where you work one or two muscle groups at once. However they should not be something you do as the main focus of your workout.
- Isolation exercises include:
- Bicep curls
- Tricep extensions
- Lateral raises
- Leg extensions
- Hamstring curls
- Sit-ups
These type exercises simulate a smaller muscle group and since you are not working many larger muscle groups it will prevent you from seeing the results you are after.
The next element you need to address is your rep and set range. This refers to how many times you move through the pattern of movement before resting, thus creating one single “set”.
Ideally you do not want to take your rep range too high as that will make it harder to sustain the heavy load that does get results but at the same rate, you do have to do enough reps to evoke the metabolic response that you are looking for.
A good safe area to be at is the 8-12 rep range. This produces nice strength gains while still allowing you to tap into the fat burning potential that weight lifting has to offer.
For all you women who are afraid of heavy lifting; do not be afraid to push yourself and really challenge the body with heavier weights. Heavy lifting is going to help add superior muscle tone and definition and improve your metabolic rate that much more.
Heavy lifting is never going to cause you to get big and bulky. You do not possess enough testosterone in the body to add a significant amount of muscle mass tissue. As a woman, getting “big and bulky” is just not going to happen.
Lift heavy, you won’t regret it.
The last element you need to be concerned with is “rest periods”. In order to create a very strong metabolic response in the body, you’ll want to keep these on the shorter end.
If possible, your rest periods should be limited to about 30-60 seconds as this will help ensure that you are keeping your heart rate up and fully challenging your body. If you still don’t feel full recovered and think you need to take an additional 15-3- seconds to recover that’s fine too.
Remember whatever resistance training you choose to do, proper form is a must.
If you are ready to get past your “resistance” and learn what it really takes to win the weight loss battle once and for all..everything you need to break through your own personal weight loss barriers is in my product
“Stop Weight Loss Resistance”.
Never Underestimate the Power of your Mind in the Weight Loss Battle
March 17, 2014 By Leave a Comment
Mainstream diets and exercise programs are a dime a dozen. They are splashed on TV, in our magazines, advertised across our computer screens and even make their way into local newspapers. But as good as some of these exercise programs may be, the truth is there is one factor that is too often overlooked and missing from mainstream diets and exercise programs and that is exercising the power of the mind.
Even though this mental concept is relatively new and unique, the mind must never be underestimated when it comes to losing weight and keeping it off and if you are experiencing “weight-loss resistance” the mind is the first place to look for the problem.
Facts are facts and studies reveal that 95% of the people who go on a diet fail to lose any significant weight for the long term. They may experience temporary weight loss but unless their mind has been included in their formula for losing weight, their weight loss is temporary at best. [Read more…]
Start Your Day the Super Health Shake Way
March 13, 2014 By Leave a Comment
If you are not yet eating a nutrient-rich healthy way and need to speed up the detoxification process to lose weight naturally you need to maximize your micro-nutrient consumption.
Health shakes are the ticket to the fastest ride to not only losing weight but feeling fantastic as well. When food cravings kick in they are cravings.usually so intense and persistent that it will send the most avid dieter into the kitchen in a quest for something to eat. Most times this ends up being something with no nutritional value whatsoever that simply fuels your cravings even more.
This is why most mainstream diets fail miserably. They are based around processed foods that are not going to help you achieve your weight loss goals. If you are still eating the same things that threw your hormones out of whack you are going to have a very hard time losing that excess weight.
There is one thing you can do that will dramatically and effectively help you to lose weight while providing super nutrition; the Health Shake. Without a doubt, the Health Shake is the most efficient way to immediately get on the nutrition-dense eating track, get healthier and quell those
Reverse Leptin Resistance With Diet and Exercise
February 24, 2014 By Leave a Comment
If you have tried and failed at diets or health changes in the past, it most likely had something to do with your leptin levels.
Leptin is a hormone secreted by adipose tissue (fat tissue that tells you you’re full. Ghrelin is its opposite and works to tell you you’re hungry).
Because leptin is secreted by fat cells, you naturally produce more leptin as your weight increase.
Studies show that the problem is not in the production of leptin but that the majority of overweight people have a leptin resistance problem where the leptin is unable to produce its normal effects to stimulate weight loss.
Your body senses this resistance as starvation so mechanisms are activated that increase fat stores rather than burning excess fat. The person actually eats less but the body thinks it’s starving and triggers it to eat more. You can easily see how this would lead to weight gain. [Read more…]
Try This Sample Nutrient Dense Eating Plan for Success
February 17, 2014 By Leave a Comment
Eating nutritious foods leads to weight loss and the stabilization of weight naturally.
Our bodies reward us with higher energy and fewer pounds. Until our bodies receive the nutrients they need they will be nudging us to eat. You simply can’t shut it up using empty calories.
Empty nutrient-poor foods will never satisfy the body if its life sustaining needs have not been met. [Read more…]
You Can Reverse Your Weight Loss Resistant Body
February 11, 2014 By Leave a Comment
The fact that you have recently discovered that you are residing in a weight loss resistant body does not mean that you are destined to stay there forever.
What it does mean though is that you must vow to make some serious changes to your activity levels, your eating and diet and overall lifestyle if you want to experience a balanced body.
If your body is showing signs of being weight loss resistant it is most likely because your body has experienced a hormonal change in some significant way. You have within you all the personal will power you need to wield against your weight loss resistant body if you are willing to step to the plate and manage your condition. [Read more…]
5 Busted Myths About Weight Loss
February 8, 2014 By Leave a Comment
There are many myths about weight loss that are still prevalent in the fitness industry that cause way more problems than they solve. Here’s 5 of the most widely known and believed.
Myth 1: You must count calories daily and create a deficit in order to lose weight. You will lose weight simply by exercise and burning more calories than what you eat.
This myth of eating less and exercising more has been busted. [Read more…]
Weight Loss Resistant Body Is Not a Death Sentence
February 8, 2014 By Leave a Comment
It is so frustrating to continually subject yourself to diets and exercise programs that simply do not work because your body has become weight-loss resistant. You begin to worry that it may be a lifelong affliction that you will just have to get used to.
The realization that you are living in a weight loss resistant body does not mean you are sentenced to a lifetime of being overweight. [Read more…]
Fat loss vs Weight Loss…There is a Difference
February 1, 2014 By Leave a Comment
Weight loss is a hot topic there’s no denying that. The world is a buzz trying to fix a population overrun with overweight people. You’d think that would be a good thing. However, many people actually lose sight of the intended goal…the real goal of enjoying a lean, strong and healthy body.
So many so called fitness experts who are not qualified or with enough experience filling minds with lots of misleading information/advice on how people should exercise and diet.
There are two terms that are used interchangeably in the weight loss world that cause further confusion: weight loss and fat loss. But they are not the same thing and in order for us to move ahead successfully we must focus on fat loss and ban the term “weight loss” from our vocabulary. [Read more…]