The best diet for preventing or fighting cancer is a predominantly plant-based diet that includes a variety of vegetables, fruits, and whole grains. A plant-based diet means eating mostly foods that come from plants: vegetables, fruits, nuts, grains, and beans.
The less processed these foods are—the less they’ve been cooked, peeled, mixed with other ingredients, stripped of their nutrients, or otherwise altered from the way they came out of the ground—the better.
There are many ways to add plant-based foods to your diet. A nice visual reminder is to aim for a plate of food that is filled at least two-thirds with whole grains, vegetables, beans, or fruit. Dairy products, fish, and meat should take up no more than a third of the plate. Keep in mind that you don’t need to go completely vegetarian. Instead, focus on adding “whole” foods, which are foods close to their original form. Just as important, try to minimize or reduce the amount of processed foods you eat. Eat an apple instead of drinking a glass of apple juice, for example. Or enjoy a bowl of oatmeal with raisins instead of an oatmeal raisin cookie.
Simple tips for getting more plant-based foods in your diet
Breakfast: Add fruit and a few seeds or nuts to your whole grain breakfast cereal (oatmeal!).
Lunch: Eat a big salad filled with your favorite beans and peas or other combo of veggies. Always order lettuce and tomato (plus any other veggies you can!) on your sandwiches. Order whole grain bread for your sandwiches. Have a side of veggies like cut up carrots, sauerkraut or a piece of fruit.
Snacks: fresh fruit and vegetables. Grab an apple or banana on your way out the door. Raw veggies such as carrots, celery, cucumbers, jicama, peppers, etc. are great with a low-fat dip such as hummus. Keep trail mix made with nuts, seeds and a little dried fruit on hand.
Dinner: Add fresh or frozen veggies to your favorite pasta sauce or rice dish. Top a baked potato with broccoli and yogurt, sautéed veggies, or with salsa. Replace creamy pasta sauces, with sautéed vegetables or tomato sauce made with healthy olive oil.
Dessert: Choose fruit instead of a richer dessert. Or a single square of dark chocolate.
Buy organic or local produce, if possible.
Some pesticides found in commercially-grown produce are also suspected carcinogens. Organic foods are free of these pesticides, and locally grown produce is less likely to have been treated with chemicals to prevent spoilage.
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Monday, September 13, 2010
Tuesday, December 15, 2009
Being a Picky Eater Can be Good during the Holidays
As kids growing up, we're told by our parents to eat everything and clean the plate.
This advice was meant well with good intention, considering economic situations many, many years ago. Now, we're living in a world of abundance - abundant foods and excess calories that contribute to unhealthy weight gain.
So if you're having a family get-together over the holidays, think twice of the old advice. Before you sit down to chow, "survey" the foods to be served including drinks, appetiziers, entries, deserts, etc.
Instead of eating everything, choose a few (hopefully balanced out with good carb, vegetables, lean protein and essential fats) that you really like and enjoy them.
Leave some room (discretionary calories) for special dishes that you can only have during the holidays.
Practice mindful eating. Take time to chew and bite. Engage in meaningful conversations with friends and family. You'll be likely to feel full longer.
This advice was meant well with good intention, considering economic situations many, many years ago. Now, we're living in a world of abundance - abundant foods and excess calories that contribute to unhealthy weight gain.
So if you're having a family get-together over the holidays, think twice of the old advice. Before you sit down to chow, "survey" the foods to be served including drinks, appetiziers, entries, deserts, etc.
Instead of eating everything, choose a few (hopefully balanced out with good carb, vegetables, lean protein and essential fats) that you really like and enjoy them.
Leave some room (discretionary calories) for special dishes that you can only have during the holidays.
Practice mindful eating. Take time to chew and bite. Engage in meaningful conversations with friends and family. You'll be likely to feel full longer.
Friday, December 11, 2009
Eat Carb to Lose Weight and Slim Down
Many people start cut their bread, pasta or potato when they want to lose weight. It may seems to have merit.
The whole weight-loss equation is not just about carb, protein or fat and their proportion. It's all about creating caloric deficit through proper nutrition, regular exercise and workout.
When you cut out carbohydrates too much, you also miss out many nutrients. It tends to backfire. It deprives your body and mind (brain) of critical energy sources.
Bread contains carbohydrates that boost brain chemicals to curb overeating.
Pasta has a high fluid content kepping you satisfied longer.
Potato forms resistant starch - fiber that burns fat.
The whole weight-loss equation is not just about carb, protein or fat and their proportion. It's all about creating caloric deficit through proper nutrition, regular exercise and workout.
When you cut out carbohydrates too much, you also miss out many nutrients. It tends to backfire. It deprives your body and mind (brain) of critical energy sources.
Bread contains carbohydrates that boost brain chemicals to curb overeating.
Pasta has a high fluid content kepping you satisfied longer.
Potato forms resistant starch - fiber that burns fat.
Monday, November 30, 2009
New Jersey Fitness Expert to Host a Community Seminar on Holiday Nutrition Makeover
New Jersey Fitness Expert to Host a Community Seminar on Holiday Nutrition Makeover
Personal trainer Carey Yang of Denville, NJ will host a Community Seminar titled, "Holiday Nutrition Makeover: How to Drop 7 Pounds in This Holiday Season While Still Enjoying Your Favorite Holiday Treats” on Wednesday, December 16 from 7:30 p.m. to 8:30 p.m. at Panera Bread, 3056 Rt. 10 West in Denville.
DENVILLE, NJ -- November 30, 2009 -- Thanksgiving feasts and shopping sprees just kicked off the most stressful holiday season of the year. Do not let the stress and unwanted holiday weight-gain spoil your cheerful spirit in this joyful holiday season.
If the history is the guide, the average Americans who are already struggling with their weight are going to pack on another 10 to 15 pounds by the New Year. “This is a year-after-year vicious cycle. People gain weight during the holiday season and try to lose weight throughout the year. Most people fail, so they end up with net weight-gain of 5 to 10 pounds a year. Gradually, it’s 10, 20, then 30 pounds, and more. This has to stop. It hurts people’s health and adds up health-care cost,” said Carey Yang, a fitness and nutrition expert based in Denville, New Jersey.
The most troubling trend is the fact that 50% of American adults are dieting all the time, but only 3% will achieve lasting results. 97% of weight loss plans fail in the long term. “Dieting or starving is not the solution to permanent, successful weight loss. It’s doing more harm than good,” Yang said.
Yang will present a special Community Seminar titled, “Holiday Nutrition Makeover: How to Drop 7 Pounds in This Holiday Season While Still Enjoying Your Favorite Holiday Treats.”
In this seminar, Yang will share his years of training and coaching experience. The attendees will learn and share:
• Why nutrition is so important in fitness and weight loss
• Why most fitness and nutrition programs fail
• How to snack timely to accelerate weight loss
• How to eat more strategically to lose more weight
• Top 8 most effective and efficient holiday workout
This seminar will be held at Panera Bread, 3056 Rt. 10 West, Denville, New Jersey on Wednesday, December 16 from 7:30 pm to 8:30 pm. Registration is $15 with the Morris County Fitness and Weight Loss Meetup Group by visiting http://weightloss.meetup.com/1591/.
About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint(TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.CareyForFitness.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.
# # #
Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: www.CareyForFitness.com
Personal trainer Carey Yang of Denville, NJ will host a Community Seminar titled, "Holiday Nutrition Makeover: How to Drop 7 Pounds in This Holiday Season While Still Enjoying Your Favorite Holiday Treats” on Wednesday, December 16 from 7:30 p.m. to 8:30 p.m. at Panera Bread, 3056 Rt. 10 West in Denville.
DENVILLE, NJ -- November 30, 2009 -- Thanksgiving feasts and shopping sprees just kicked off the most stressful holiday season of the year. Do not let the stress and unwanted holiday weight-gain spoil your cheerful spirit in this joyful holiday season.
If the history is the guide, the average Americans who are already struggling with their weight are going to pack on another 10 to 15 pounds by the New Year. “This is a year-after-year vicious cycle. People gain weight during the holiday season and try to lose weight throughout the year. Most people fail, so they end up with net weight-gain of 5 to 10 pounds a year. Gradually, it’s 10, 20, then 30 pounds, and more. This has to stop. It hurts people’s health and adds up health-care cost,” said Carey Yang, a fitness and nutrition expert based in Denville, New Jersey.
The most troubling trend is the fact that 50% of American adults are dieting all the time, but only 3% will achieve lasting results. 97% of weight loss plans fail in the long term. “Dieting or starving is not the solution to permanent, successful weight loss. It’s doing more harm than good,” Yang said.
Yang will present a special Community Seminar titled, “Holiday Nutrition Makeover: How to Drop 7 Pounds in This Holiday Season While Still Enjoying Your Favorite Holiday Treats.”
In this seminar, Yang will share his years of training and coaching experience. The attendees will learn and share:
• Why nutrition is so important in fitness and weight loss
• Why most fitness and nutrition programs fail
• How to snack timely to accelerate weight loss
• How to eat more strategically to lose more weight
• Top 8 most effective and efficient holiday workout
This seminar will be held at Panera Bread, 3056 Rt. 10 West, Denville, New Jersey on Wednesday, December 16 from 7:30 pm to 8:30 pm. Registration is $15 with the Morris County Fitness and Weight Loss Meetup Group by visiting http://weightloss.meetup.com/1591/.
About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint(TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.CareyForFitness.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.
# # #
Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: www.CareyForFitness.com
Thursday, November 26, 2009
Holiday Nutrition Makeover Seminar
Event Announcement:
Holiday Nutrition Makeover Seminar
Morris County Fitness and Weight Loss Group will be holding next monthly meeting on Wednesday, Dec. 16 from 7:30 p.m. to 8:30 p.m. at Panera Bread, 3056 Rt. 10 West in Denville.
The feature presenation is "Drop 7 Pounds in This Holiday Season: How to Enjoy the Holiday Treats and Still Lose Weight" by fitness expert Carey Yang.
For details and to RSVP, visit http://weightloss.meetup.com/1591/. Call (973) 303-2424 for more information.
Contact:
C. Carey Yang
(973) 303-2424
carey@careyforfitness.com
Sources:
Holiday Nutrition Makeover Seminar
Morris County Fitness and Weight Loss Group will be holding next monthly meeting on Wednesday, Dec. 16 from 7:30 p.m. to 8:30 p.m. at Panera Bread, 3056 Rt. 10 West in Denville.
The feature presenation is "Drop 7 Pounds in This Holiday Season: How to Enjoy the Holiday Treats and Still Lose Weight" by fitness expert Carey Yang.
For details and to RSVP, visit http://weightloss.meetup.com/1591/. Call (973) 303-2424 for more information.
Contact:
C. Carey Yang
(973) 303-2424
carey@careyforfitness.com
Sources:
Tuesday, November 17, 2009
Denville Fitness Expert to Present 7 Steps to Maximizing Your Metabolism
Denville Fitness Expert to Speak on Nutrition Formula for Fitness Success
Personal trainer Carey Yang of Denville, NJ will present a Fitness Seminar titled, "Nutrition Formula for Fitness Success: How to Master Your Metabolism to Burn Fat 24/7" on Wednesday, November 18 from 7:30 p.m. to 8:30 p.m. at Panera Bread, 3056 Rt. 10 West in Denville.
DENVILLE, NJ -- November 16, 2009 -- With holidays fast approaching, the average Americans who are already struggling with their weight will pack on another 10 to 15 pounds by the New Year. “It doesn’t have to be this way. Anyone can actually lose weight over the holiday season,” said Carey Yang, a fitness and nutrition expert based in Denville, NJ.
The most troubling trend is the fact that 50% of American adults are dieting all the time, but only 3% will achieve lasting results. 97% of weight loss plans fail in the long term. “Dieting or starving is not the solution to permanent, successful weight loss. It’s doing more” Yang said.
“Although knowing your caloric intake and expenditure is important,” Yang says. “The key to permanent weight loss is to have an efficient and healthy metabolism to burn through the calories.”
Poor eating habits, unhealthy lifestyle and stress contribute to hormonal imbalance and metabolism deficiency. “Instead of being used as energy to revitalize your body, food is stored as excess fat in unwanted areas,” Yang said.
Yang will present a special Fitness and Wellness Seminar titled, “Nutrition Formula for Fitness Success: How to Master Your Metabolism to Burn Fat 24/7.”
In this seminar, Yang will share his years of training and coaching experience and case studies. The attendees will learn:
· Why nutrition is so important in fitness and weight loss
· Symptoms of poor nutrition
· Why most fitness and nutrition programs fail
· The "correct" nutrition formula
· Food 101
· 8 Keys to fitness success
· Balanced meals
Carey Yang is a certified personal trainer and fitness expert locally based in Denville. A lifetime athlete, fitness enthusiast, personal trainer and wellness coach, Yang has transformed himself and helped many others to lose weight, get fit and stay healthy even after 40. He is committed to sharing his expertise and passion in health and fitness with the community - one at a time. He’s regularly featured in the media for his business, training, and community program.
This seminar will be held at Panera Bread, 3056 Rt. 10 West, Denville, New Jersey on Wednesday, November 18 from 7:30 pm to 8:30 pm. RVSP is required by visiting http://weightloss.meetup.com/1591/.
About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.CareyForFitness.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.
# # #
Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: www.CareyForFitness.com
Source:
http://www.prlog.org/10417085-denville-fitness-expert-to-speak-on-nutrition-formula-for-fitness-success.html
Personal trainer Carey Yang of Denville, NJ will present a Fitness Seminar titled, "Nutrition Formula for Fitness Success: How to Master Your Metabolism to Burn Fat 24/7" on Wednesday, November 18 from 7:30 p.m. to 8:30 p.m. at Panera Bread, 3056 Rt. 10 West in Denville.
DENVILLE, NJ -- November 16, 2009 -- With holidays fast approaching, the average Americans who are already struggling with their weight will pack on another 10 to 15 pounds by the New Year. “It doesn’t have to be this way. Anyone can actually lose weight over the holiday season,” said Carey Yang, a fitness and nutrition expert based in Denville, NJ.
The most troubling trend is the fact that 50% of American adults are dieting all the time, but only 3% will achieve lasting results. 97% of weight loss plans fail in the long term. “Dieting or starving is not the solution to permanent, successful weight loss. It’s doing more” Yang said.
“Although knowing your caloric intake and expenditure is important,” Yang says. “The key to permanent weight loss is to have an efficient and healthy metabolism to burn through the calories.”
Poor eating habits, unhealthy lifestyle and stress contribute to hormonal imbalance and metabolism deficiency. “Instead of being used as energy to revitalize your body, food is stored as excess fat in unwanted areas,” Yang said.
Yang will present a special Fitness and Wellness Seminar titled, “Nutrition Formula for Fitness Success: How to Master Your Metabolism to Burn Fat 24/7.”
In this seminar, Yang will share his years of training and coaching experience and case studies. The attendees will learn:
· Why nutrition is so important in fitness and weight loss
· Symptoms of poor nutrition
· Why most fitness and nutrition programs fail
· The "correct" nutrition formula
· Food 101
· 8 Keys to fitness success
· Balanced meals
Carey Yang is a certified personal trainer and fitness expert locally based in Denville. A lifetime athlete, fitness enthusiast, personal trainer and wellness coach, Yang has transformed himself and helped many others to lose weight, get fit and stay healthy even after 40. He is committed to sharing his expertise and passion in health and fitness with the community - one at a time. He’s regularly featured in the media for his business, training, and community program.
This seminar will be held at Panera Bread, 3056 Rt. 10 West, Denville, New Jersey on Wednesday, November 18 from 7:30 pm to 8:30 pm. RVSP is required by visiting http://weightloss.meetup.com/1591/.
About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.CareyForFitness.com.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.
# # #
Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@CareyForFitness.com
Web: www.CareyForFitness.com
Source:
http://www.prlog.org/10417085-denville-fitness-expert-to-speak-on-nutrition-formula-for-fitness-success.html
Saturday, October 31, 2009
Denville Personal Trainer to Speak on Nutrition Formula for Fitness Success
Fitness Expert Carey Yang, of Denville, will present "The Nutrition Formula for Fitness Success: How to Master Your Metabolism to Burn Fat 24/7!" on Wednesday, Nov. 18 from 7:30 p.m. to 8:30 p.m. at Panera Bread, 3056 Rt. 10 West in Denville.
In this special seminar revealing real secrets to weight loss, fitness and body transformation, the attendees will learn:
* Why nutrition is so important in fitness and weight loss
* Symptoms of poor nutrition
* Why most fitness and nutrition programs fail
* The "correct" nutrition formula
* Food 101
* 8 Keys to fitness success
* Balanced meals
Registration is $15. For details and to RSVP, visit http://weightloss.meetup.com/1591/. Call Carey Yang at (973) 303-2424 for more information.
Thursday, June 11, 2009
Denville Personal Trainer Carey Yang Featured in Daily Record
For Immediate Release
Denville Personal Trainer Carey Yang Featured in Daily Record
Personal Trainer Carey Yang of Denville, New Jersey, is featured in Daily Record’s DenvilleRockaway This Week. In this interview, Yang shares his personal journey of fitness and how he turns his passion into a business for helping people adopt a healthy lifestyle, lose weight, get fit and stay in great shape.
DENVILLE, NJ -- June 11, 2009 – Carey Yang, a personal trainer and fitness coach based in Denville, New Jersey, is featured in the business section of Daily Record’s DenvilleRockaway This Week. “I am honored to be interviewed and profiled in Daily Record,” says Yang, known as “Your Dream Body WorkoutXpert.”
In this interview, Yang shares his personal journey of fitness and passion about helping people achieve their health and fitness goals. Yang specializes in helping busy, working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time.
“I have been a multi-sport athlete since my childhood. So growing up I had been always physically active. However, with my life changes in school, family and work, I was once struggling with sedentary lifestyle and poor eating habits, like so many other people,” Yang said.
In his journey of getting himself back in good shape, Yang found his passion in fitness training and nutrition education, and helping people discover their power body and mind. For a person to stay in really great shape, particularly after 40, he has to have healthy habit and mindset, to be 100 percent in diet and 100 percent in workout.
“It is my mission to make a difference in people’s lives by enhancing the quality of their lives through fitness training, wellness and lifestyle coaching and education,” Yang said.
Yang says personal trainers are gaining popularity now after the Biggest Loser reality show. However, when asked about the hardest part of his job, Yang said it’s helping prospects understand that they’re worthy of everything by investing in their body, their health and the ultimate benefits of joy, happiness and life satisfaction. Think about the self-confidence, looking good and feeling great after losing weight, getting in shape and living healthy lifestyle.
When asked about his new program and service for the community, Yang said he has recently organized a new mastermind support group called Morris County Fitness and Weight Loss Meetup. “There is a strong need for ongoing professional support in fitness and weight loss around this area. I can’t find a really good support group for my friends and neighbors who want a live group coaching and support program,” says Yang, the group organizer and facilitator.
A mastermind group is very powerful by ways of sharing and exchanging ideas and strategies among people of the same interests and goals. This group currently meets on the third Wednesday night of each month at a local restaurant. Each month has a feature topic and presentation covering the areas of health, wellness, lifestyle, fitness training and nutrition. The group members will share their experiences, challenges, solutions, and strategies.
“Ultimately, I want to hold weekly support group meetings followed by exercise and training. It’s like a combination of group coaching and boot camp training in each meeting” Yang said. For more information about this support group, visit http://weightloss.meetup.com/1591/.
About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a fitness coach and personal trainer based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint(TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.careyforfitness.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.
Denville Personal Trainer Carey Yang Featured in Daily Record
Personal Trainer Carey Yang of Denville, New Jersey, is featured in Daily Record’s DenvilleRockaway This Week. In this interview, Yang shares his personal journey of fitness and how he turns his passion into a business for helping people adopt a healthy lifestyle, lose weight, get fit and stay in great shape.
DENVILLE, NJ -- June 11, 2009 – Carey Yang, a personal trainer and fitness coach based in Denville, New Jersey, is featured in the business section of Daily Record’s DenvilleRockaway This Week. “I am honored to be interviewed and profiled in Daily Record,” says Yang, known as “Your Dream Body WorkoutXpert.”
In this interview, Yang shares his personal journey of fitness and passion about helping people achieve their health and fitness goals. Yang specializes in helping busy, working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time.
“I have been a multi-sport athlete since my childhood. So growing up I had been always physically active. However, with my life changes in school, family and work, I was once struggling with sedentary lifestyle and poor eating habits, like so many other people,” Yang said.
In his journey of getting himself back in good shape, Yang found his passion in fitness training and nutrition education, and helping people discover their power body and mind. For a person to stay in really great shape, particularly after 40, he has to have healthy habit and mindset, to be 100 percent in diet and 100 percent in workout.
“It is my mission to make a difference in people’s lives by enhancing the quality of their lives through fitness training, wellness and lifestyle coaching and education,” Yang said.
Yang says personal trainers are gaining popularity now after the Biggest Loser reality show. However, when asked about the hardest part of his job, Yang said it’s helping prospects understand that they’re worthy of everything by investing in their body, their health and the ultimate benefits of joy, happiness and life satisfaction. Think about the self-confidence, looking good and feeling great after losing weight, getting in shape and living healthy lifestyle.
When asked about his new program and service for the community, Yang said he has recently organized a new mastermind support group called Morris County Fitness and Weight Loss Meetup. “There is a strong need for ongoing professional support in fitness and weight loss around this area. I can’t find a really good support group for my friends and neighbors who want a live group coaching and support program,” says Yang, the group organizer and facilitator.
A mastermind group is very powerful by ways of sharing and exchanging ideas and strategies among people of the same interests and goals. This group currently meets on the third Wednesday night of each month at a local restaurant. Each month has a feature topic and presentation covering the areas of health, wellness, lifestyle, fitness training and nutrition. The group members will share their experiences, challenges, solutions, and strategies.
“Ultimately, I want to hold weekly support group meetings followed by exercise and training. It’s like a combination of group coaching and boot camp training in each meeting” Yang said. For more information about this support group, visit http://weightloss.meetup.com/1591/.
About C. Carey Yang
C. Carey Yang, Your Dream Body WorkoutXpert(TM), is a fitness coach and personal trainer based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body Blueprint(TM) Body Transformation System.
To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.careyforfitness.com/.
He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@CareyForFitness.com.
Wednesday, May 13, 2009
The Wolverine Workout Routine
Here are the training tips, workout routine and nutrition plan to be ripped like Hugh Jackman as the Wolverine.
Training tips
- Train in the morning, where possible
- Always warm up sufficiently. Not just with cardio, but by doing the movements before adding weights
- Work on 'progressive overload' - always keep increasing the weight - and keep a training diary to record your progress
- Mix things up - constantly change the tempo, speed, incline, grip… Anything so that you're not always performing the same movement
- Feel the movement. Focus on each muscle activation rather than simply aiming to finish the set. People always try to get to the end without thinking about the journey
- Train with a trainer. It will help with motivation
- Don't over-train. Learn what your body can reasonably cope with
- Get enough sleep - at least 7 hours of good sleep a night
Workout Routine
Monday: Chest and triceps
How to do these workouts:
Warm up first with ten minutes of cardio and light bodyweight movements
Do the pairs of exercises as supersets, performing one set of the first exercise, then moving immediately onto a set of the second exercise. Rest for the stated time before repeating
Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set
Take one second the lift the weight, pause for another second, then take two to three seconds to lower again
Superset 1
Sets: 4 each exercise Reps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Dumb-bell bench press
Don't arch your back as you press
Dumb-bell flye
Keep a slight bend in your elbows as you lower the weights to the side
Squeeze your pecs to draw your arms together
Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Bench dip
Keep your body upright and elbows pointing backwards
If you find these easy, place a weight plate on your lap
Cable press down
Keep your elbows tucked into your sides
Squeeze your triceps at the bottom of the move
Cable crossover
Sets: 2
Reps: 10-12 (to exhaustion)
Rest: 1 minute
Lean forward slightly, keeping a straight back
Touch your hands together in front of your chest
Cardio
Treadmill hill climbs: 20 minutes
Start running on a treadmill set to 12km/h with 1% elevation. Every 30 seconds increase the elevation by 1% until you need to press the stop button.)
Take a one minute rest and repeat
Tuesday: Legs
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Barbell squat
Back straight and core braced throughout
Knees in line with feet
Dumb-bell Bulgarian split squat
Keep your body upright
Knee in line with foot
Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Romanian deadlift
Lean forward fro the hips
Let the bar travel down your shins
One leg gym ball curl
Keep you hips lifted
Draw the ball into your backside
Travelling dumb-bell lunge
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Keep your knee behind your toes
Push up with your back leg and step through into the next lunge, walking forward with each rep
Cardio
Rowing machine: 4,000m
Aim to maintain a steady pace. Push with your legs before drawing the handle into your abdomen
Keep your back straight throughout
Thursday: Back and biceps
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Cable row
Don't rock your body as you row
Draw your shoulder blades back
Bent over dumb-bell reverse flye
Bend at the hips with straight back
Keep a slight bend in your elbows
Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Weighted chin up
Underhand or hammer grip
Hang weight plate from a belt or hold a dumb-bell between your feet
EZ-bar curl
Wrists turned inwards slightly
Keep your elbows by your sides
Inverted row
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Body straight from head to heels
Squeeze your shoulder blades together
Cardio
Exercise bike intervals: 20 minutes
Start by cycling at a steady pace for five minutes. Pedal as hard as you can for 30 seconds, then pedal more slowly to recover for two minutes.
Repeat the 30-secs-hard/two-mins-slow pattern for the remaining 15 minutes
Friday: Shoulders and abs
Superset 1
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Seated dumb-bell shoulder press
Elbows out to the sides
Dumb-bell lateral raise
Stop at shoulder height
Superset 2
Sets: 4 each exerciseReps: 10-12 (final set to exhaustion)Rest: 2 minutes between supersets
Weighted crunch
Hold a dumb-bell across your chest
Curl your chest towards your knees
Gym ball jack-knife
Hold your body in a straight line
Bicycles
Sets: 2 Reps to exhaustion
Rest: 1 minute between sets
Twist your torso side-to-side while pumping your legs
Cardio
Treadmill sprints: 10 x 30 seconds
Set the treadmill to 2% elevation and a fast pace. Stand with feet either side of the running surface then jump onto it and sprint for 30 seconds. Jump your feet apart again and rest for 30 seconds
Repeat this pattern ten times. Be careful not to lose balance as you step on and off the treadmill
>> Grab your copy of proven, time-efficient Turbulence Workout and Training Manual <<
Nutrition Plan
- 5am (One hour before training) Soak 75g rolled oats in apple juice. Mix in 2tsp pumpkin seeds, 2tsp sunflower seeds and a handful of berries. Oats are a slow-digesting carb, to give you long lasting energy, while the seeds are full of iron, which will improve the blood flow to working muscles.
- 6am and 7am (Before and after weights) Branched chain amino acids (BCAA) are the building blocks of protein. These go straight to the muscle and start a process called super-compensation, which repairs the muscles and allows them to grow bigger and stronger.
- 7.30am (After cardio) Creatine protein bar. While the creatine will help repair used muscle tissue, the simple carbs from the bar will help deliver nutrients to the your blood stream and muscles, for faster and stronger recovery.
- 7:45 Protein shake. Blend 1 scoop of whey powder, half a banana, 300ml semi skimmed milk, pinch of cinnamon and 15g ground cashew nuts. Whey protein powder is a quick and easy way to gain fuel for muscle replenishment and growth. Protein will also increase muscle mass, burn body fat and help manufacture testosterone.
- 10am Turkey stir-fry with spinach, broccoli, mushrooms and cauliflower. Serve with 40g (uncooked measurement) of brown rice. Turkey is not only one of the leanest sources of protein around, it is also rich in the muscle-building amino acids, anserine and carnosine. The vitamin K in the spinach will help strengthen your bones, while cruciferous vegetables such as broccoli are rich in nutrients that reduce your oestrogen; a hormone that lowers testosterone.
- 1pm 200g rosemary chicken with sugar snap peas and asparagus. Serve with 40g (uncooked measurement) of brown rice. Chicken is rich in amino acids to encourage muscle growth and repair as well as zinc, which raises your levels of muscle-building testoserone. Brown rice will also provide you with B vitamins, which helps convert carbohydrates into energy.
- 4pm Handful of walnut trail mix. Preheat oven to 180 degrees celcius and arrange 150g of walnuts on a baking tray. Bake in the centre of oven until fragrant and toasted, for around ten minutes. When cool add to a large container and mix with 75g unsalted pumpkin seeds, 75g chopped apricots, 50g pumpkin seeds and 50g goji berries. Walnuts are rich in essential fatty acids, which increase energy levels and regulate blood sugar levels.
- 6pm Tuna steak and unlimited amounts of vegetables including broccoli and cauliflower. Tuna is a lean source of protein full of natural creatine and omega 3 fatty acids, which help your body preserve protein and reduce muscle inflammation.
- 10pm Before bed slow-release protein smoothie Blend 1 serving of low-carb protein drink with 2 tsp of natural yogurt, a drizzle of honey and 15g almonds. A protein fix before bed gives your muscles the building blocks to grow and repair while you sleep, while the yogurt and almonds contain sleep-inducing tryptophan and magnesium, which will help your muscles relax and wind down.
"The Real-Life Really Busy Men's Version of Woverine Workout"
Tuesday, April 07, 2009
3 Diet Plans Keeping Stars Stay Slim
The celebrities are under public scruntiny all the time - their wardrobe, relationships, makeups, and more critically - their bodies - particularly for the females. There seems to be the trend that they're constantly on the diet trying to slim.
Many of them need to keep their star power by staying in red-carpet-ready shape. Here are the 3 most common diet plans used the stars to stay slim.
#1 The Zone
Barry Sears Ph.D. devised the Zone plan in his 1995 best-selling book. Every meal is based on a balance of 40% good carb, 30% lean protein and 30% healthy fat.
It may be confusing enough to count the calories, not to mention to divide the percentages. Here is the quick check. Visually divide your plate in 3 portions. Put 1/3 with lean-protein food. Fill 1/3 with fruits and vegetables. Fill the rest with whole grains good carb. Top off the plate with small healthy fats such as olive oil, nuts or avocado.
Celebrity fans: Kristin Davis, Carmen Electra
#2 The Mini-Meal Plan
You've probably heard this before that it's not what you eat but when you eat that matters. Instead of eating on 3 big meals a day, break down the target calorie and spread out to 5 to 6 mini meals for about every 3 hours.
The advantages are that your blood sugar levels don't go through highs and lows throughout the day. By eating regularly in smaller portions, your metabolism engine will be running all the time to keep the calories burning. You'll be less likely to be hungry to get on binge eating or making poor food choices.
Celebrity fans: Angelina Jolie, Denise Richards
#3 The Natural
This is not a diet plan but an eating philosophy. The natural foods plan focuses on eating fresh, whole foods that are minimally processed, locally and organically grown, if possible.
There is really no limitation in this plan as to what to eat. But you still have to watch the total calorie intake.
Celebrity fans: Madonna, Alicia Silverstone
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Many of them need to keep their star power by staying in red-carpet-ready shape. Here are the 3 most common diet plans used the stars to stay slim.
#1 The Zone
Barry Sears Ph.D. devised the Zone plan in his 1995 best-selling book. Every meal is based on a balance of 40% good carb, 30% lean protein and 30% healthy fat.
It may be confusing enough to count the calories, not to mention to divide the percentages. Here is the quick check. Visually divide your plate in 3 portions. Put 1/3 with lean-protein food. Fill 1/3 with fruits and vegetables. Fill the rest with whole grains good carb. Top off the plate with small healthy fats such as olive oil, nuts or avocado.
Celebrity fans: Kristin Davis, Carmen Electra
#2 The Mini-Meal Plan
You've probably heard this before that it's not what you eat but when you eat that matters. Instead of eating on 3 big meals a day, break down the target calorie and spread out to 5 to 6 mini meals for about every 3 hours.
The advantages are that your blood sugar levels don't go through highs and lows throughout the day. By eating regularly in smaller portions, your metabolism engine will be running all the time to keep the calories burning. You'll be less likely to be hungry to get on binge eating or making poor food choices.
Celebrity fans: Angelina Jolie, Denise Richards
#3 The Natural
This is not a diet plan but an eating philosophy. The natural foods plan focuses on eating fresh, whole foods that are minimally processed, locally and organically grown, if possible.
There is really no limitation in this plan as to what to eat. But you still have to watch the total calorie intake.
Celebrity fans: Madonna, Alicia Silverstone
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Monday, February 16, 2009
3 Keys to Muscle Up!
There are tons of books, programs, gurus out in the universe teaching you how-to's, what-to's and all the Not's.
In fact, they are probably all good. Like I say all the time, "Everything works. But nothing works ever."
Another problem for people not getting results is that they want is they don't stick with the program - so called "program hopping." Change is good. But changing too much too often without strucutre and planning could be defeating your own body.
If I can condense the 1001 or more tips out there into just 3 strategies to help you muscle up, they are:
#1 Eat your food according to your goal.
We all know that nutrition is #1 key to build muscle and lose weight. Follow the law of caloric balance before dialing in the nitty-gritty of nutrient contents, portion and ratio.
Simply put,
Weight = Quantity
Health = Quality
Take note, it means you can eat pizza and still lose weight if you create a calorie deficit. It may not be healthy or balanced if you eat only pizza all day.
Conversely, although it's less likely, you can eat salad and fruit and still gain weight if you have a calorie surplus.
Learn how to eat healthy in economic recession. >>
#2 Train consistently but change up periodically.
New Year's resolutions for health and fitness start to fade away after February. I can tell by the traffic in the gym. Change takes time. People shouldn't look at weight loss or gaining muscle as an one-time event. It is a process. It should be an integrated part of your whole life compass. Health and fitness is fountain of your life.
Plan your workouts ahead. Pencil down your workouts as you would do in your business. Set up an alarm, a reminder. Log your workout routine. Review your progress every 4 to 6 weeks. Change up the routine according to your goal.
Learn how to change up your training routine. >>
#3 Have enough rest and sleep to recover from your workouts and stresses.
Your body and mind need to rest and recover the stresses from various sources. Sometimes, your muscles recover from prior workout, but your mind doesn't. Your central nervous system could still be stressed or your energy level is down.
Some people wing it and still go to do some "half-xxx" workouts half-heartedly. It could stress their body and mind even more. It would potentially lead to overtraining. You may see diminishing performance and results.
Learn how to avoid overtraininig to improve performance and prevent injuries. >>
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
In fact, they are probably all good. Like I say all the time, "Everything works. But nothing works ever."
Another problem for people not getting results is that they want is they don't stick with the program - so called "program hopping." Change is good. But changing too much too often without strucutre and planning could be defeating your own body.
If I can condense the 1001 or more tips out there into just 3 strategies to help you muscle up, they are:
#1 Eat your food according to your goal.
We all know that nutrition is #1 key to build muscle and lose weight. Follow the law of caloric balance before dialing in the nitty-gritty of nutrient contents, portion and ratio.
Simply put,
Weight = Quantity
Health = Quality
Take note, it means you can eat pizza and still lose weight if you create a calorie deficit. It may not be healthy or balanced if you eat only pizza all day.
Conversely, although it's less likely, you can eat salad and fruit and still gain weight if you have a calorie surplus.
Learn how to eat healthy in economic recession. >>
#2 Train consistently but change up periodically.
New Year's resolutions for health and fitness start to fade away after February. I can tell by the traffic in the gym. Change takes time. People shouldn't look at weight loss or gaining muscle as an one-time event. It is a process. It should be an integrated part of your whole life compass. Health and fitness is fountain of your life.
Plan your workouts ahead. Pencil down your workouts as you would do in your business. Set up an alarm, a reminder. Log your workout routine. Review your progress every 4 to 6 weeks. Change up the routine according to your goal.
Learn how to change up your training routine. >>
#3 Have enough rest and sleep to recover from your workouts and stresses.
Your body and mind need to rest and recover the stresses from various sources. Sometimes, your muscles recover from prior workout, but your mind doesn't. Your central nervous system could still be stressed or your energy level is down.
Some people wing it and still go to do some "half-xxx" workouts half-heartedly. It could stress their body and mind even more. It would potentially lead to overtraining. You may see diminishing performance and results.
Learn how to avoid overtraininig to improve performance and prevent injuries. >>
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Tuesday, August 05, 2008
Flat Belly Diet??!!
OMG!!!!!!!!!
Another new weight-loss regime? or scam?
http://buzz.yahoo.com/buzzlog/91674
When can the health industry teach the public the right ways?
I guess not. It's all about weight loss buzz, marketing and making money out of the public's desperation.
Here is the list of the top 10 most popular diets:
Weight Watchers
South Beach Diet
Atkins Diet
Lemonade Diet
Low Carb Diet
Cabbage Soup Diet
Mediterranean Diet
3-Day Diet
Detox Diet
Flat Belly Diet
They all seem to work for a while --- 3 days, one week or a month.
But when you get on a diet, you have to get off. That's when you fall off from the dieting wagon and re-gain part of the weight if not all the weight back.
Wanna learn the right ways?
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Another new weight-loss regime? or scam?
http://buzz.yahoo.com/buzzlog/91674
When can the health industry teach the public the right ways?
I guess not. It's all about weight loss buzz, marketing and making money out of the public's desperation.
Here is the list of the top 10 most popular diets:
Weight Watchers
South Beach Diet
Atkins Diet
Lemonade Diet
Low Carb Diet
Cabbage Soup Diet
Mediterranean Diet
3-Day Diet
Detox Diet
Flat Belly Diet
They all seem to work for a while --- 3 days, one week or a month.
But when you get on a diet, you have to get off. That's when you fall off from the dieting wagon and re-gain part of the weight if not all the weight back.
Wanna learn the right ways?
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Saturday, December 22, 2007
Eat Less Now To Pig Out Later?
A guest article contribution from Tom Venuto, CSCS, fat loss expert and author of the #1 best-selling e-Book, Burn the Fat, Feed The Muscle.
Suppose you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on your food earlier in the day to make room for the big feast?
What I’ve just described is commonly known as "banking calories," which is analogous to saving calories like money because you're going to consume more later, and it’s a very common practice among dieters. If you’re really serious about your diet and fitness goals however, then the answer is no, you should NOT “bank calories! Here's why and here's what you should do instead:
First of all, if you're being really honest with yourself, you have to agree that there's almost always something healthy to eat at any gathering. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there's usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast and other healthy snacks too?
No matter where you are, you always have options, so make the best choice you can based on whatever your options are. If nothing else, you can choose to eat a small portion of "party foods" rather than a huge portion, thereby obeying the law of calorie balance.
If you skip meals or eat less earlier in the day to bank calories for a big feast at night, you are thinking only in terms of calories, but you’re depriving yourself of the valuable nutrition you need all day long in terms of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other nutrients that come from healthy food, as well as the small frequent meals required to stoke the furnace of your metabolism.
Not only that, but eating less early in the day in anticipation for overeating later is more likely to increase your appetite, causing you to binge or eat much more than you thought you would at night when the banquet does arrive.
Eating healthy food earlier in the day is likely to fill you up and you'll be less likely to overeat in the evening. High fiber foods, healthy fats and especially lean protein, tend to suppress your appetite the most.
I don’t like the concept of "banking calories." Your body just doesn't work that way - it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway.
Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? Why allow yourself to put on fat in the first place?
A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. Some dieticians might even say that this kind of behavior borders on disordered eating.
A better approach is to stay on your regular menu of healthy foods and small meals through the entire day - business as usual - and then go ahead and treat yourself to a "cheat meal," but sure to keep your portions small.
It should be a big relief to know that on special occasions, whether it's a party, restaurant meal, banquet or holiday dinner, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance. However, you CANNOT starve and binge and expect not to reap negative consequences.
To burn fat and be healthy, you don't have to be a "party pooper" or completely deny yourself of foods you enjoy, but you do need to have the discipline to stick with your regular meal plan most of the time and control your portion sizes all of the time.
About the Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide.
Suppose you’re on a diet and you have a banquet or a holiday party coming up. You’re expecting a big meal to be served for dinner, and there will be open bar with lots and lots of “party snacks.” You’re not sure if there will be any healthy food there, but you are sure that you’re going to be in a festive, partying mood! What should you do? Should you cut back on your food earlier in the day to make room for the big feast?
What I’ve just described is commonly known as "banking calories," which is analogous to saving calories like money because you're going to consume more later, and it’s a very common practice among dieters. If you’re really serious about your diet and fitness goals however, then the answer is no, you should NOT “bank calories! Here's why and here's what you should do instead:
First of all, if you're being really honest with yourself, you have to agree that there's almost always something healthy to eat at any gathering. You know those tables you see at holiday parties that are covered with yards of chips, dips, pretzels, cookies, salami, candies, cheese, punch, liquor, and a seemingly endless assortment of other goodies? Well, did you also notice that there's usually a tray full of carrot sticks, cauliflower, celery, fruit, turkey breast and other healthy snacks too?
No matter where you are, you always have options, so make the best choice you can based on whatever your options are. If nothing else, you can choose to eat a small portion of "party foods" rather than a huge portion, thereby obeying the law of calorie balance.
If you skip meals or eat less earlier in the day to bank calories for a big feast at night, you are thinking only in terms of calories, but you’re depriving yourself of the valuable nutrition you need all day long in terms of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other nutrients that come from healthy food, as well as the small frequent meals required to stoke the furnace of your metabolism.
Not only that, but eating less early in the day in anticipation for overeating later is more likely to increase your appetite, causing you to binge or eat much more than you thought you would at night when the banquet does arrive.
Eating healthy food earlier in the day is likely to fill you up and you'll be less likely to overeat in the evening. High fiber foods, healthy fats and especially lean protein, tend to suppress your appetite the most.
I don’t like the concept of "banking calories." Your body just doesn't work that way - it tends to seek equilibrium by adjusting your appetite to the point where you consume the same total amount of calories in the end anyway.
Even if it worked the way you wanted it to, why would you eat less (starve) in an attempt to burn more fat, then overeat (binge) and put the fat right back on? Why allow yourself to put on fat in the first place?
A starving and bingeing pattern will almost certainly cause more damage than an occasional oversize meal. Some dieticians might even say that this kind of behavior borders on disordered eating.
A better approach is to stay on your regular menu of healthy foods and small meals through the entire day - business as usual - and then go ahead and treat yourself to a "cheat meal," but sure to keep your portions small.
It should be a big relief to know that on special occasions, whether it's a party, restaurant meal, banquet or holiday dinner, you can eat whatever you want with little or no ill effect on body composition, as long as you respect the law of calorie balance. However, you CANNOT starve and binge and expect not to reap negative consequences.
To burn fat and be healthy, you don't have to be a "party pooper" or completely deny yourself of foods you enjoy, but you do need to have the discipline to stick with your regular meal plan most of the time and control your portion sizes all of the time.
About the Author:
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle.” Tom has written more than 200 articles and has been featured in print magazines such as IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men’s Exercise, as well as on hundreds of websites worldwide.
Thursday, October 04, 2007
What Can We Learn about Fad Diet Trend from Stock Market
What does stock market have anything to do with fad diet trend?
Well, a lot.
We can learn from the publicly traded companies who manufacture and/or supply fitness products, diet pills, nutritional supplements, weight management and services.
In general, a company's stock price is a (leading) "speculated" indicator of the company's business sales, profit and growth potential. If the business is great and growing, the stock price typically goes up. How fast the stock price going up also shows how "hot" the company is in the business or industry sector. On the other hand, when business is going south, so is the stock share price. It could get very very ugly!
A recent example is NutriSystem Inc. (NTRI) that offers a weight loss program based on portion-controlled, lower Glycemic Index prepared meals. The program has no membership fees and provides free online and telephone counseling.
As of late Wednesday October 3, 2007, the company reduced its third-quarter revenue and earnings forecast. The stock dived hard. By mid-day trading on Thursday October 4, the company lost nearly one-third of its value. Check current NTRI stock quote here.
The company cited a decline in business from new customers and considerable competition from new over-the-counter diet drug Alli. Analysts noted that there were a number of reasons for the dropoff.
Check the company's 5-year stock/volume chart in the following.
The stock soared about 10 times in the year of 2005 alone from $4 to about $40 a share. It's traded as high as mid 70s in the last two years but hasn't gained much ground. Today it pummeled to about $33 a share at this writing, the level traded about two years ago. Will it come back? Only time will tell.
The company has spent a lot of money doing TV informercials - "Another two weeks of NutriSystem meals free" - with testimonials from former NFL football star and many customers. Its business hyper-growth coincided with the end of the last high-protein, high-fat, low-carb fad diet. Frustrated weight-loss consumers have to find the next dieting method to fill the void. The pre-packaged meal plan foots the bill.
The pre-prepared-meal-program business model works for a few years. Now the company has hard time getting the first-time customers to sign up and stay on the program. Does it mean this meal-program dieting craze gone? Are people getting sick and tired of the sales pitch? Probably. We'll know better in a few quarters to see if their business is picking up again or dying down.
It's difficult to stay on this type of meal program for long. The foods may taste great. But personally, I cannot take the pre-packaged meals, every meal, for a week. It may work for anxious habitual dieters who want to try anything, everything.
The concept of portion control, balanced nutrition and total calorie control is sound in a weight management program. Ultimately, you have to learn how to choose healthy foods by yourself either preparing at home or dining out. Othewise, it takes away the fun, variety, freedom of healthy good choices and preparation. Then you don't know what to eat, how much to eat and how often to eat when you're off the program. That's why many people gain back the weight they've dieted so hard to lose. These are the same people who are "dieting" all the time, jumping from a new diet method to the next.
Healthy food choice and nutrition should be an integrated part of a healthy, high-performance lifestyle. A combination of healthy lifestyle changes, balanced nutrition and regular exericses (both strength and cardiovacular training) is a proven strategy for weight loss and successful long-term weight management.
There is no magic pill or quick fix.
It takes discipline, commitment and accountability.
Fat-loss is that simple, but not easy.
Click here to learn the proven fat loss strategies from the top expert.
Disclaimers: The author is a fitness professional and does not own NTRI shares nor have any vested interested in NTRI. This post is for information purposes only, and should not be considered as a solicitation to buy or sell the security.
>>> Sign up FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Well, a lot.
We can learn from the publicly traded companies who manufacture and/or supply fitness products, diet pills, nutritional supplements, weight management and services.
In general, a company's stock price is a (leading) "speculated" indicator of the company's business sales, profit and growth potential. If the business is great and growing, the stock price typically goes up. How fast the stock price going up also shows how "hot" the company is in the business or industry sector. On the other hand, when business is going south, so is the stock share price. It could get very very ugly!
A recent example is NutriSystem Inc. (NTRI) that offers a weight loss program based on portion-controlled, lower Glycemic Index prepared meals. The program has no membership fees and provides free online and telephone counseling.
As of late Wednesday October 3, 2007, the company reduced its third-quarter revenue and earnings forecast. The stock dived hard. By mid-day trading on Thursday October 4, the company lost nearly one-third of its value. Check current NTRI stock quote here.
The company cited a decline in business from new customers and considerable competition from new over-the-counter diet drug Alli. Analysts noted that there were a number of reasons for the dropoff.
Check the company's 5-year stock/volume chart in the following.
The stock soared about 10 times in the year of 2005 alone from $4 to about $40 a share. It's traded as high as mid 70s in the last two years but hasn't gained much ground. Today it pummeled to about $33 a share at this writing, the level traded about two years ago. Will it come back? Only time will tell.
The company has spent a lot of money doing TV informercials - "Another two weeks of NutriSystem meals free" - with testimonials from former NFL football star and many customers. Its business hyper-growth coincided with the end of the last high-protein, high-fat, low-carb fad diet. Frustrated weight-loss consumers have to find the next dieting method to fill the void. The pre-packaged meal plan foots the bill.
The pre-prepared-meal-program business model works for a few years. Now the company has hard time getting the first-time customers to sign up and stay on the program. Does it mean this meal-program dieting craze gone? Are people getting sick and tired of the sales pitch? Probably. We'll know better in a few quarters to see if their business is picking up again or dying down.
It's difficult to stay on this type of meal program for long. The foods may taste great. But personally, I cannot take the pre-packaged meals, every meal, for a week. It may work for anxious habitual dieters who want to try anything, everything.
The concept of portion control, balanced nutrition and total calorie control is sound in a weight management program. Ultimately, you have to learn how to choose healthy foods by yourself either preparing at home or dining out. Othewise, it takes away the fun, variety, freedom of healthy good choices and preparation. Then you don't know what to eat, how much to eat and how often to eat when you're off the program. That's why many people gain back the weight they've dieted so hard to lose. These are the same people who are "dieting" all the time, jumping from a new diet method to the next.
Healthy food choice and nutrition should be an integrated part of a healthy, high-performance lifestyle. A combination of healthy lifestyle changes, balanced nutrition and regular exericses (both strength and cardiovacular training) is a proven strategy for weight loss and successful long-term weight management.
There is no magic pill or quick fix.
It takes discipline, commitment and accountability.
Fat-loss is that simple, but not easy.
Click here to learn the proven fat loss strategies from the top expert.
Disclaimers: The author is a fitness professional and does not own NTRI shares nor have any vested interested in NTRI. This post is for information purposes only, and should not be considered as a solicitation to buy or sell the security.
>>> Sign up FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Tuesday, August 28, 2007
U.S. Obesity Epidemic Continues to Grow
A new report released by the Trust for America's Health (TFAH) revealed that U.S. obesity rates rose in 31 states in 2006. Twenty-two states showed an increase for the second year in a row. No states showed improvement in reducing obesity rate.
Read the report and check how (un)healthy your state is. >>
The report also finds that rates of overweight children (ages 10 to 17) are on the rise, too.
A new public opinion survey featured in the report also finds that 85% Americans acknowledge obesity is an epidemic. But why is obesity trend unstoppably going up year after year?
The government, health and fitness industry and media have spent tremendous amount of time and effort in raising the awareness of health, exercise, lifestyle change and weight control. Americans have poured in billions of dollars every year in diet pills , nutritional supplements , exercise machines, fitness gadgets and gym memberships. The results are terrible!
"We need a breakthrough in terms of policies and results," said Jeff Levi, PhD, Executive Director of TFAH. "Poor nutrition and physical inactivity are robbing America of our health and productivity."
The following is a summary of TFAH recommendations for combating obesity.
TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels. Some key recommendations include:
Think big. The federal government should develop and implement a National Strategy to Combat Obesity. This plan should involve every federal government agency, define clear roles and responsibilities for states and localities, and engage private industry and community groups.
Make healthy choices easy choices. Federal, state, and local governments should develop and implement policies that give Americans the tools they need to make it easier to engage in the recommended levels of physical activity and choose healthy foods, ranging from improving food served and increasing opportunities for physical activity in schools to requiring restaurants and food companies to provide better and more readily accessible information about the nutritional content of their products to securing more safe, affordable recreation places for all Americans.
Improve your bottom line. Federal, state, and local governments should work with private employers and insurers to ensure that every working American has access to a workplace wellness program.
Escalate research on how to promote healthy choices. Public health officials have identified a number of strategies to help encourage people to make healthier decisions about nutrition and activity, however, much more research needs to be done about how to effectively promote healthier habits.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Read the report and check how (un)healthy your state is. >>
The report also finds that rates of overweight children (ages 10 to 17) are on the rise, too.
A new public opinion survey featured in the report also finds that 85% Americans acknowledge obesity is an epidemic. But why is obesity trend unstoppably going up year after year?
The government, health and fitness industry and media have spent tremendous amount of time and effort in raising the awareness of health, exercise, lifestyle change and weight control. Americans have poured in billions of dollars every year in diet pills , nutritional supplements , exercise machines, fitness gadgets and gym memberships. The results are terrible!
"We need a breakthrough in terms of policies and results," said Jeff Levi, PhD, Executive Director of TFAH. "Poor nutrition and physical inactivity are robbing America of our health and productivity."
The following is a summary of TFAH recommendations for combating obesity.
TFAH recommends a comprehensive approach for helping individuals make healthy choices including support from families, communities, schools, employers, the food and beverage industries, health professionals, and government at all levels. Some key recommendations include:
Think big. The federal government should develop and implement a National Strategy to Combat Obesity. This plan should involve every federal government agency, define clear roles and responsibilities for states and localities, and engage private industry and community groups.
Make healthy choices easy choices. Federal, state, and local governments should develop and implement policies that give Americans the tools they need to make it easier to engage in the recommended levels of physical activity and choose healthy foods, ranging from improving food served and increasing opportunities for physical activity in schools to requiring restaurants and food companies to provide better and more readily accessible information about the nutritional content of their products to securing more safe, affordable recreation places for all Americans.
Improve your bottom line. Federal, state, and local governments should work with private employers and insurers to ensure that every working American has access to a workplace wellness program.
Escalate research on how to promote healthy choices. Public health officials have identified a number of strategies to help encourage people to make healthier decisions about nutrition and activity, however, much more research needs to be done about how to effectively promote healthier habits.
>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.
Sunday, June 17, 2007
8-Minute Abs Attack
The truth is that 90% of your six pack abs is made in the kitchen.So clean up your diet first!
You may have rock hard abdominal muscles. But your six pack abs won't be visible if you have a layer of abdominal fat covering those muscles.
Typically males have to reduce their body fat below approximately 10% for their abs to show. For females, it's about 16%.
If you really want your abs pop out like the fitness models or bodybuilders, you need to reduce body fat even further.
How to Get Your Six Pack Abs?
The answer is simple but it's not easy.
Your get-lean-lose-fat strategy is to engage in regular weight training routine to build muscles, perform cardiovascular exercise including high intensity interval training (H.I.I.T.) to burn body fat, eat well-balanced meals with properly portioned nutrition, and rest and sleep enough to recover.
You should also know that you cannot spot-reduce abdominal fat. However, you can target-train those abdominal muscles.
The following is a video showing an 8-minute abdominal workout. Each movement lasts for 45 seconds. There is no rest between the movements just like circuit training. That's, keep attacking the abdominal muscles for 8 straight minutes. I suggest that you stretch your neck and back after the workout.
8-Minute Abs Attack
Circuit Training Routine
Basic Crunch x 45 sec
Right Oblique Crunch x 45 sec
Left Oblique Crunch x 45 sec
Toe Touches x 45 sec
Reverse Crunch x 45 sec
Right Side Crunch x 45 sec
Left Side Crunch x 45 sec
Push Through x 45 sec
Leg Pushes x 45 sec
Alternating Curls x 45 sec
Curl x 45 sec
Enjoy the pain!
Tuesday, June 12, 2007
Fat Loss Expert Reveals His 10 Top Lists of Foods That Burn Fat
Nutrition is the most important part in any muscle building, fat loss or sports training program.
You can train as long and as hard as you can. If you don't have proper nutrition and healthy eating habits to help you recover from the training load, you won't succeed in any goal or program. A car cannot run on empty gas tank.
Admittedly, we at least have to eat to live.
The #1 fat loss expert and top natural bodybuilder Tom Venuto recently reveals his top 10 lists of foods that burn fat.
Click here to learn more what Tom Venuto eats to achieve his amazing muscular body.
Tom's top 10 lists of starchy carbs, vegetables, fruits, lean proteins are in the following.
Tom's Top 10 Starchy Carb and Grains
1. Oatmeal (old fashioned)
2. Yams (almost same as sweet potatoes)
3. brown rice (love basmati, a long grain aromatic rice)
4. Sweet potatoes
5. Multi grain hot cereal (mix or barley, oats, rye titricale and a few others)
6. White potatoes (glycemic index be damned!)
7. 100% whole wheat bread (not on competition diets)
8. 100% whole wheat pasta (not on competition diets)
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
Tom's Top 10 Vegetables
1. broccoli
2. asparagus
3. spinach
4. salad greens
5. tomatoes
6. peppers (green and red)
7. onions
8. mushrooms
9. cucumbers
10. Zucchini
Tom's Top 10 Fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Tom's Top 10 Lean Proteins
1. Egg whites
2. Whey protein (protein powder supplement)
3. Chicken Breast
4. Salmon
5. Turkey Breast
6. Top round steak
7. Flank Steak
8. Orange Roughy Fish
9. Bison/Buffalo
10. Cod Fish
You may or may not like all these foods. You should choose healthy foods that you enjoy eating. There is a wide variety of healthy choices in addition to Tom's favorites.
Click here to find out more world's healthiest foods.
Contrary to most people's impression, the healthiest foods are in fact familiar whole foods, nutrient dense, readily available and affordable. And they taste good!
You can train as long and as hard as you can. If you don't have proper nutrition and healthy eating habits to help you recover from the training load, you won't succeed in any goal or program. A car cannot run on empty gas tank.
Admittedly, we at least have to eat to live.
The #1 fat loss expert and top natural bodybuilder Tom Venuto recently reveals his top 10 lists of foods that burn fat.
Click here to learn more what Tom Venuto eats to achieve his amazing muscular body.
Tom's top 10 lists of starchy carbs, vegetables, fruits, lean proteins are in the following.
Tom's Top 10 Starchy Carb and Grains
1. Oatmeal (old fashioned)
2. Yams (almost same as sweet potatoes)
3. brown rice (love basmati, a long grain aromatic rice)
4. Sweet potatoes
5. Multi grain hot cereal (mix or barley, oats, rye titricale and a few others)
6. White potatoes (glycemic index be damned!)
7. 100% whole wheat bread (not on competition diets)
8. 100% whole wheat pasta (not on competition diets)
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal
Tom's Top 10 Vegetables
1. broccoli
2. asparagus
3. spinach
4. salad greens
5. tomatoes
6. peppers (green and red)
7. onions
8. mushrooms
9. cucumbers
10. Zucchini
Tom's Top 10 Fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
Tom's Top 10 Lean Proteins
1. Egg whites
2. Whey protein (protein powder supplement)
3. Chicken Breast
4. Salmon
5. Turkey Breast
6. Top round steak
7. Flank Steak
8. Orange Roughy Fish
9. Bison/Buffalo
10. Cod Fish
You may or may not like all these foods. You should choose healthy foods that you enjoy eating. There is a wide variety of healthy choices in addition to Tom's favorites.
Click here to find out more world's healthiest foods.
Contrary to most people's impression, the healthiest foods are in fact familiar whole foods, nutrient dense, readily available and affordable. And they taste good!
Monday, January 29, 2007
The Best Way for Weight Loss, Diet or Exercise? Why Not Both!?
It's a long-time debate as to how to lose weight (fat). Diet? Exercise? or both.
The ability to lose weight on a short term basis is not so much an issue than keeping the weight off for the long term. It's the "quick fix" weight loss mentality that messes up many people's wishful thinking.
A controversial headline breaking news story hits the internet today that really shocks me. It has stirred up so much heated dispute and debate in the health and fitness community.
Based on the study finding, "diet and exercise are equally good to take off weight. A calorie is just a calorie, whether by dieting or by exercising." Read more here >>
Like many other fitness professionals, I have been advocating a combination of healthy lifestyle changes, balanced nutrition and regular exericses (strength and cardiovacular training) for weight loss and successful long-term weight management.
There is no magic pill or quick fix.
It takes discipline, commitment and accountability.
Fat-loss is that simple, but not easy.
The benefit of adopting a performance healthy lifestyle goes far beyond just weight loss. This is the insider secret to weight loss.
By incorporating these elements in your life, you're able to lead an active, balanced and quality life. Not only that you can improve your body composition, physique and shape, you'll never feel starved or deprived. You'll have more energy to handle your daily tasks and get through the inevitable ups and downs.
Exercise improves insulin sensitivity, increases bone density, and enhances cardiovascular health. It also helps improve physical mobility, range of motion and flexibility. Healthy food choice and eating habit helps you fuel your body. The boost in self-confidence from being healthy, looking good and feeling great is beyond any words you can describe. The list of benefits goes on and on.
I encourage you to visit Fat Loss Expert Tom Venuto's Burn the Fat blog for his response to this news release and research finding. Leave your comments or questions if you wish. Use your own judgement and personal expereince. Half-baked scientifc study based on 24 people proves absolutely nothing.
The ability to lose weight on a short term basis is not so much an issue than keeping the weight off for the long term. It's the "quick fix" weight loss mentality that messes up many people's wishful thinking.
A controversial headline breaking news story hits the internet today that really shocks me. It has stirred up so much heated dispute and debate in the health and fitness community.
Based on the study finding, "diet and exercise are equally good to take off weight. A calorie is just a calorie, whether by dieting or by exercising." Read more here >>
Like many other fitness professionals, I have been advocating a combination of healthy lifestyle changes, balanced nutrition and regular exericses (strength and cardiovacular training) for weight loss and successful long-term weight management.
There is no magic pill or quick fix.
It takes discipline, commitment and accountability.
Fat-loss is that simple, but not easy.
The benefit of adopting a performance healthy lifestyle goes far beyond just weight loss. This is the insider secret to weight loss.
By incorporating these elements in your life, you're able to lead an active, balanced and quality life. Not only that you can improve your body composition, physique and shape, you'll never feel starved or deprived. You'll have more energy to handle your daily tasks and get through the inevitable ups and downs.
Exercise improves insulin sensitivity, increases bone density, and enhances cardiovascular health. It also helps improve physical mobility, range of motion and flexibility. Healthy food choice and eating habit helps you fuel your body. The boost in self-confidence from being healthy, looking good and feeling great is beyond any words you can describe. The list of benefits goes on and on.
I encourage you to visit Fat Loss Expert Tom Venuto's Burn the Fat blog for his response to this news release and research finding. Leave your comments or questions if you wish. Use your own judgement and personal expereince. Half-baked scientifc study based on 24 people proves absolutely nothing.
Thursday, January 11, 2007
Avoid Overtraining to Improve Performance and Prevent Injuries
Train, Train More, Train Longer, Train Harder
Many people have made their New Year's Resolutions to improve their health and fitness. They run out of the gate like hungry tigers with great enthusiasm hoping that this year will be different. They'll do the same things - going to the gym five days a week, lifting weights three times a week and doing cardio five times a week - and yet they expect different or even better results!?
Some people don't even take the time to rest and recover and tend to go overboard. Well, if working out five times a week is good, seven times must be even better. Right!? People want to see the results fast. They spend two hours a day, five days a week in the gym for a good hopeful couple of weeks. You can tell by the gym traffic. These are all great. Or really?? Remember, it's how strong you finish the year that counts, not what you start the year with. Don't end the year like a lamb.
Truth in Life
Then the reality starts to set in. We're living in a super busy society. We all have other commitments in our life - career, family, or kids, etc. Very soon these super busy over-committed people cannot go to the gym as regularly due to late long hours of working, business traveling, time conflicts with kids' games and other social obligations, or getting sick. They start to lose their work-life balance.
They cannot come to the gym to work out on a regular and consistent basis. But when they do get a chance to work out, many skip warm-up to save time. They attempt to lift the heaviest weight they can remember from last time and do as many as possible till they're wiped out. It ends up that they get hurt because their bodies weren't used to sudden heavy weights. Injuries prevent these people from coming back to the gym, if ever, to train regularly at desired intensity. You know what happen next. They'll gain all the weight (or fat) that they have tried hard to lose and plus some more.
Consistency Is The Key
One of the challenges to achieveing your fitness goals is consistency. You need regular exercise to stay on track your fitness resolution without overdoing it and becoming sick or injured.
Many people have made their New Year's Resolutions to improve their health and fitness. They run out of the gate like hungry tigers with great enthusiasm hoping that this year will be different. They'll do the same things - going to the gym five days a week, lifting weights three times a week and doing cardio five times a week - and yet they expect different or even better results!?
Some people don't even take the time to rest and recover and tend to go overboard. Well, if working out five times a week is good, seven times must be even better. Right!? People want to see the results fast. They spend two hours a day, five days a week in the gym for a good hopeful couple of weeks. You can tell by the gym traffic. These are all great. Or really?? Remember, it's how strong you finish the year that counts, not what you start the year with. Don't end the year like a lamb.
Truth in Life
Then the reality starts to set in. We're living in a super busy society. We all have other commitments in our life - career, family, or kids, etc. Very soon these super busy over-committed people cannot go to the gym as regularly due to late long hours of working, business traveling, time conflicts with kids' games and other social obligations, or getting sick. They start to lose their work-life balance.
They cannot come to the gym to work out on a regular and consistent basis. But when they do get a chance to work out, many skip warm-up to save time. They attempt to lift the heaviest weight they can remember from last time and do as many as possible till they're wiped out. It ends up that they get hurt because their bodies weren't used to sudden heavy weights. Injuries prevent these people from coming back to the gym, if ever, to train regularly at desired intensity. You know what happen next. They'll gain all the weight (or fat) that they have tried hard to lose and plus some more.
Consistency Is The Key
One of the challenges to achieveing your fitness goals is consistency. You need regular exercise to stay on track your fitness resolution without overdoing it and becoming sick or injured.
There is a fineline between
overloading and overtraining!
overloading and overtraining!
Appropriate and progressive overloading your body is one of the fitness training principles to use so that your body learns to adapt to the loads and grow stronger.
On the other hand, overtraining will have adverse effect on your body and performance. Your body may actually start to break down than build up. To juggle the right amount of training with adequate sleep, rest and nutrition is not an easy task, even to many professional athletes.
What Is Overtraining?
Simply put, overtraininig is the result of subjecting your body more work or stress (load) than it can handle. It happens when a person experiences neuro-muscular stresses from exercise faster than their body and mind can recover and repair. This doesn't typically happen overnight or from just one or two over-workouts. In most cases, it is an accumulated effect of consistent over-stressing without adequate recovery.
You've heard the old saying before: "You lift weights in the gym but grow outside the gym." It is the properly loaded exercise that breaks down your body. However, it's through rest, recovery and proper nutrition to repair your body that makes you stronger and healthier. Improvements occur during your recovery, not during your gym time.
Signs of Overtraining
Stresses can come from physical, mental or emotional sources. They all have effect on your health and well-being. How do you know that you're overtrained? How can you read the signs and symptoms of overtraining? Check the following by youself.
- Elevated resting heart rate or pulse
- Increase in minor injuries, colds or flu's
- Chronic muscle soreness or joint pain/tenderness
- Exhaustion, lethargy, fatigue
- Appetite loss
- Reduced ability to concentrate
- Decreased performance
- Anxiety, irritability or depression
- Apathy or lack of motivation
How to Avoid Overtraining?
Somestimes it's difficult to tell if you're overtrained or simply ill based on these symptoms. The most common signs to look for are lack of motivation in the areas of your life and feeling of exhaustion. Reduced concentration and decreased performance in lifting weights is also a warning sign to watch out carefully. Prevention is definitely better than cure. But what do you do if you think you're overtrained?
Follow these suggestions ...
- Make small and gradual change (progression) in your exercise program over a period of time.
- Make sure you have adequate rest between workout sessions.
- Eat a well balanced and nutritious diet to refuel your body.
- Adjust your training program to fit your work schedule and lifestyle. Perhaps exercising two or three times a week is more realistic and achievable than five times a week. Be flexible and have fun with what you do.
All-or-nothing gung-ho approach to
fitness training is doomed to set yourself up
for failure and disappointment.
- Change up your training program by cross training to add fun and variety, or hiring a personal trainer to help you to design an individualized training program.
- Periodize your training program by cycling your training routines and taking time completely off from training every so often. For example, taking one or two weeks off for every 10 weeks of training is a common training practice. Even professional athletes have off season for a break to rest and recover from wear-and-tear and injuries. Why shouldn't you?
Taking time to take care of your body and mind. You'll come back stronger and be more focused in your next workout session or training cycle. Over the long term, you'll improve your performance consistently and stay injury free.
Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
Wednesday, October 11, 2006
Get Rid of Abdominal Fat, Uncover Your Six Pack Abs
As a personal trainer, I'v got asked all the times as to how to build lean muscles and lose weight. The conversation all ends up revolving around the struggles that most people are having with losing that flabby stomach fat. That stubborn fat just doesn't seem to want to go away no matter what they try.
Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of TruthAboutAbs.com. Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.
Some of Mike's strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.
The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.
Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:
- Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat. Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body. Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.
- Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines. Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, we've come to the conclusion that the majority of people out there are not doing the right types of cardio exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!
- Most people are failing miserably with fad diets. Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!
Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted.
Again, here's the link to claim your own six pack abs.
Train smart, stay Lean
Carey Yang, Certified Personal Trainer
Truth about Six Pack Abs
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