Eat hot or spicy food - Capsicum the ingredient that causes the burning
sensation also raises metabolism. The hotter the spice the more calories expended.
Drink cold water - Drinking cold water robs the body of heat. Metabolism rises to
compensate. The body works hard to maintain a perfect homeostasis.
Trade in skim for 1% - Studies show 1% milk actually helps keep weight off
better than skim, and the vitamins and calcium are better absorbed. The same is true for
yogurt and cottage cheese.
Increase dairy calcium - A Danish study found dairy calcium to lower serum fat
levels (blood fatty acids) by more than 20% thus lowering fat absorption. Calcium
supplements did not have the same effect.
Variety - The mesolimbic region of our brain (pleasure center) lights up when we eat
a food we particularly enjoy. We are prewired to crave a variety of foods. Eating a
variety of flavors and textures together can help control bing eating.
Brush to lose - Brush your teeth after a meal. The change in flavor can help keep
you from eating more.
Pear or Apple - A recent study published in the Journal of the American Medical
Association found that pear shaped(weight on hips) loss equally well on low fat and low
glycemic diets, but more difficulty keeping it off. Apple shaped people faired 3 times as
well on a low glycemic diet and kept all the weight off over the 18 month study.
Most important meal - Next to breakfast your most important meal is your post
workout or recovery meal. To prevent muscle loss and speed recovery you should
consume a meal with a 4-1 carb to protein ratio preferably within an hour of exercise.
Best of all the carbs you consume will replace muscle glycogen and not go to your waist.
Remember moderation is still key.
Change is good - If you've been doing the exact same routine for the past few
weeks your results are diminishing. Caloric expenditure decreases and muscle
hypertrophy slows. Challenge your mind and body with ever evolving routines.
Lift to lose weight - Since lifting increases muscle mass metabolism also
increases burning off more fat and maintaining weight loss longer. Diet alone causes
muscle loss, the resulted metabolism slowdown leads to weight rebound. Gain two
pounds of muscle and you burn 80 -100 calories a day more. That's 10 lbs a year.
To stretch or not to stretch - Static stretching (holding a stretch) can cause
injury or damage to muscle and connective tissue if done prior to exercise. Reserve
these for post workout when they are most beneficial.
If not, what? - Simply warm up with toes touches, half squats, or jumping jacks.
Add a medicine ball or light dumbbell for upper body warm-up. Progressive martial arts
type stretch kicks are also excellent before hiking, biking, lifting or running.
Try this - Stand one foot forward about 18 - 20 inches - put weight on front leg -
keeping rear leg straight, swing it up and forward waist high. Repeat 10 - 15 reps
gradually increasing the height of kicks. Switch legs and repeat.
Now from same position swing your straight rear leg out to side then up and forward in
front of your body in a crescent or half-moon shape and back. Repeat 10 -15 times then
Lift or run first - Resistance training should ideally precede cardio for maximum
strength training benefit and fat burning. If your goal is to build up, weight training should
always precede cardio and should be separated by at least 4 hours of rest to maximize
testosterone levels and blood flow (pump) to the muscle.
Sprint yourself thin - sprint training can burn up to 3x's the amount of fat of a
conventional cardio workout. If you're healthy enough to do so, replacing long distance
runs, swims, or bike rides with a sprint format can get you over plateaus making you
leaner, stronger and faster. A walk run format should work well for most; alternating the
sprint interval duration often. Use intervals between 15sec - 90secs.
PERSONAL TRAINING CENTER