Showing posts with label training. Show all posts
Showing posts with label training. Show all posts

Top tips to keep the weight off

Top tips to keep the weight off

After New Year's resolutions have come and gone, it can be challenging to keep maintain weight and stay on track.

Gunnar Peterson is a Beverly Hills personal trainer whose clients include celebrities, professional athletes and ordinary people. He trains Kardashian, Jennifer Lopez, Sylvester Stallone, Bruce Willis and Hugh Jackman as well as top athletes from the NBA, NHL, NFL, and NCAA teams.

Gunnar recently shared some of his best tips on how to maintain weight and stay healthy!

Find a training program that works for you and stick with it. Too many people set unrealistic expectations and then either lose interest or give up because it's too hard or are not seeing results fast enough. This is where the new technology as keys Press Epson fitness trackers activity can help keep track of your workouts and strength to help keep you honest with your training and motivated. Keys Press continuously track your heart rate, distance, calories burned and sleep all directly from your wrist.

Mix your program. With that being said, once you have found a good program that works for you, it is important to change it up to avoid plateaus. For example, during a cardiovascular workout, change the type of activity, such as interval training instead of steady state cardio or vice versa. Go swimming instead of running. It's all about working your body differently and keep the body guessing. The more your body has to adapt more needs to be changed.

Get your exercise. To all lead busy lives. Whether traveling for work, pick up the kids or running errands, sometimes our daily activities can make us feel that we have no time for the gym. My recommendation is to find a way to get your workout. For example, it could be pushups in your hotel room when traveling for business or sprints with his dog in the park. Do something and be active. Little things can help meet your goals.

Intensify your workout. Instead of spending countless hours in the gym per day, you can get the same if not better benefits to shorten your workouts and gradually increase the intensity. Can also be used as trackers keys Press PS-100 and PS-500 band watch to monitor your intensity and make sure you are getting the most out of your workout. Screens keys Press lights showing different heart rate zones that are training in, so you can easily control the intensity of the LED. When limited in time.Speaking limited time, if you only have a short window to go to the gym, make the most of your workout by mixing several joint resistance movements (examples: pushups, squats, lunges, rows) with bouts of high intensity cardio. Top Mistakes

1. Doing too much too fast. Many times, people try to straighten a life of injustice two weeks before a deadline. Renew their lives instead of better piece by piece in a way that will work for the long term.

2. Neglecting nutrition. Many people put in all the hard work in the gym, but then lax in their diet. Nutrition is as important as training and a balanced diet that includes protein, vegetables and complex carbohydrates will help you stay on track. Avoid process foods, refined sugars and fruit juices.

3. Not drinking enough water. Water helps recovery and keep the body hydrated. Helps eliminate toxins and keeps you healthy. We will also keep you fuller throughout the day, helping to prevent overeating or eating sandwiches.

Nutrition is also a very important part of weight control. I was fortunate to speak with Kim McDevitt, MPH RD, National Educator Vega.

Kim shared some of his best nutrition advice. What are simple daily habits you can get to keep the weight?

The key to weight maintenance is to stay consistent in your daily habits. You have (hopefully) took some solid healthy behaviors that have got where he is today. Now is the time to join them! While you do not have to adhere to the same exact boring eating and exercise day after day, maintain the general principles in practice. Whether a sweat session early in the morning before work, group fitness classes at the local gym, which has joined, or career training motivated to get moving, stick to it.

As for your diet, be sure to plan and prepare. Both meal planning and food preparation are the key to weight control. Embrace the kitchen as a way to explore new healthy foods and connect with people you love. Also, make an effort to sit and enjoy healthy meals aware done at home with family and friends. Will it help to have a group or forum to be involved in maintaining the motivation to go?

Motivation is a very important element of successful weight loss. Most people who lose weight successfully are driven independently. However, being part of a group that is going through the same transformations (emotional and physical) can be a great support. Tempted by the office donuts in the morning? A coworker on the same trip in the diet could be your rock when the guard out of his hands. Skipping your morning workout is less tempting when your best friend got up early and features you are there. Making changes in the long term to maintain weight loss?

Control of long-term weight is very mental. You have to change your mindset of "I'm on a diet" to "This is the way now." Instead of a temporary quick fix, see healthy eating as a permanent change in your lifestyle in diet and daily habits.

This could include:

• Display of food in a different light, and appreciate all the wonderful health benefits. • Adopt a diet full of nutrient-rich whole foods, including fruits, vegetables, legumes and whole grains.

• Given his plate. Aim for a higher amount of protein and fiber in each meal, to keep you full longer. • Eating with the seasons to come for fresh mature products will be full of flavor and nutrients.

• Limit highly processed and refined foods.

• The practice of mindful eating. A simple exercise can be to sit with her plate and take 5 deep breaths before beginning your meal, or try taking slow, deliberate bites, enjoying the taste, texture and taste every bite offers.Other tips for weight maintenance and stay active?

• Be smart at breakfast. A healthy breakfast is an important place to start. When you make a smart choice at breakfast diet will be more motivated to eat healthy the rest of the day.

Looking for something quick and nutrient dense?

Stay hydrated! Water helps to keep your energy keeps the body systems work efficiently, and satisfy your cravings for snacks. Buy a bottle of water to keep on your desktop and one for your car, and make an effort to drink more water during the day. Change your exercise! Daily exercise not only benefits your overall health, it is also a key part of weight maintenance. Try adding a different kind of exercise, weight routine or adding hills or sprints in your current cardiovascular activity. What are the top myths about weight maintenance?

Once the weight is off, I can eat whatever I want. The portions are key when it comes to maintaining a healthy weight. We will always be tempted by options, abundant in processed calories, and many social events happen around food.

Instead of feeling like you can never enjoy or be social, being aware of your options. Pay attention to the amount of food you put on your plate. You probably already know that the food you can load up on (think green vegetables) and others that require more moderate portions and self-control (such as guacamole and tortilla chips).

Skipping meals is a good way to reduce calorie intake to maintain weight. In theory it might make sense: Do not take the food, ignore the calories. The problem is that skipping a meal is likely going to make you feel hungrier for the next meal, which means you'll eat twice as many calories you normally would (sometimes unwittingly).

I will use these tips to stay healthy and slim in 2015!

10 Tips for winning the Belly Fat War

how to lose belly fat

Most of my clients long for a flatter stomach and washboard abs. While you may want to lose weight for vanity, reducing your waist is also important for your health. Extra-abdominal fat, particularly deep, visceral fat around his organs- is associated with increased risk of heart disease, hypertension, dementia, certain cancers and type 2 diabetes.

Struggling with belly fat can feel like a losing battle. As we age our metabolic rate (the amount of calories you need to run) decreases. Moreover, as women hit menopause we produce less estrogen, progesterone and testosterone, which increases the tendency to put on weight in about half.

Fortunately, there are a number of lifestyle changes you can make to reduce your waistline and improve health. Here are 10 tips to burn belly fat:

1. Don't diet. Dieting increases cortisol, a stress hormone that increases appetite and body fat accumulation. Furthermore, diet makes you crave refined carbohydrates and can trigger overeating.

2. Make friends with fiber, especially soluble type. Research shows people who increased consumption of soluble fiber (found in foods like apples, peas and beans), 10 grams per day reduced belly fat by 3.7% in five years. Foods high in fiber such as whole grains, fruits and vegetables are also loaded with antioxidants, which can help reduce inflammation and prevent belly fat.

3. Swap unhealthy saturated fats (found in meat and dairy products) to, especially healthy omega-3 polyunsaturated fats found in nuts, seeds, avocados and fish.

4. Reduce refined carbohydrates. Processed, refined foods such as white bread, chips, cookies, desserts sweetened beverages and increase inflammation, which is associated with increased belly fat. Besides these foods are short on satiety and full of empty calories that go straight to your waistline.

5. Eat enough protein. Having a small portion of lean protein at every meal and snack. Will you stay full longer and ensures that your body keeps burning calories muscle mass.

6. Eat when hungry, stop when you are full and eating mindfully (Pay attention to what you are eating!). You will eat the right amount of nutrients to support a healthy body weight and reduce the likelihood of consuming excess calories are stored as fat belly.

7. Exercise. Belly Fat love inactivity, so if you want to get rid of it you have to be active. Try to get at least 30 minutes of moderate exercise (like brisk walking) five days a week and do a training.Strength strength training is also key to losing weight and reduce belly fat, increasing muscle mass burning calories.

8. Sleep. Try to 7-8 hours per night. A 16-year study of nearly 70,000 women found individuals who slept less than five hours of sleep per night were 30% more likely to win 30 or more pounds than those who slept seven hours.

9. Reduce stress: Stress leads to an increase of the hormone cortisol, which is linked both to an increase in appetite and belly fat. Learn to relax, spend time with friends, meditate, exercise to reduce stress and get advice if you feel overwhelmed.

10. Be patient, especially if you have the genetic predisposition to gain weight around the middle rather than the hips and thighs. Losing belly fat takes time and persistence.

Need help to change your lifestyle and lose your belly fat? Join crush its scale and get the advice and training you need to succeed.

WEIGHT LOSS AND NUTRITIONAL WELLNESS: YOUR LAST DIET

WEIGHT LOSS AND NUTRITIONAL WELLNESS: YOUR LAST DIET

For Sharon LaCroix, who created the Bon Vie Weight Loss and Nutritional Wellness, there is nothing more rewarding than seeing the transformations of the body of their clients.

Based on the method of Ideal Protein Low Carb, the program uses a 4-phase approach that combines protein foods and supplements with protein and vegetables own person.

"I get thank you notes from people who feel that this program has changed their lives, people who have tried so many diets and found success with Bon Vie" she said. "This is a muscle sparing diet focused on sustained weight loss - that means no more yo-yo dieting.

LaCroix says other diets often fail because they focus too much on calorie counting, "People can reduce weight by reducing calories, but lost weight may be losing muscle. Muscle uses fat as fuel, you never want to burn muscle. Usually at the end of their diet have less muscle to burn fat than when they started the diet so put back in (and sometimes more) "

As the body fat droplets and maintaining muscle, diet changes over the choice of the person own food including more carbohydrates until completely independent of diet. Although fat loss occurs is safe and fast weight loss personal training with LaCroix that ensures success by providing education and support with heat and breath.

"Losing weight is not the hard part," he said. "It's keeping it off. That's our final game. 

They sustain their success. We give the tools for long-term success and end the diet frustration many of our customers have experienced before."

After a career in physical therapy and development of business, Bon Vie LaCroix founded in Portland, Oregon, and after years of success has now moved to Los Angeles. As a physiotherapist, LaCroix developed three private clinics in Maui. followed by eight years as first lady of Oregon.

The science behind the method of ideal protein reduces the pancreas and the way the body processes sugars and starch known as glucose. The culture of today and marketing prepared us to eat excessive carbohydrates; this causes the pancreas to release insulin and store excess fat around our midsection (also known as "belly fat"). 

Eating an optimal amount of quality protein and carbohydrates and sugars consume less weight (fat) loss is achieved. LaCroix says other diets often fail because they focus too much on counting calories, which yo-yo weight loss / weight gain.

"People can reduce weight by reducing calories, but may be losing muscle. Muscle uses fat as fuel, so I never want to burn muscle. Usually at the end of their diet have less muscle to burn fat than when they started diet to put it back on (and sometimes more) because they have not had enough of proteins, "he said. "That's the yo-yo effect. More important than the amount of calories you have is monitoring percentages of fat, muscle and hydration. 

We do" to ensure that the correct amount of protein and carbohydrates and monitor with measurements monitor body.

Here are some other tips LaCroix has to offer when aiming for fat loss:

Do not zero fat. If something is zero fat and palatable that has probably hidden sugar.
Stay away from alcohol. Not the amount of calories that is the problem; while your body is metabolizing alcohol is not metabolize fat. It's all about the liver at that point.

Eat breakfast. If breakfast to set you to store fat during the day is skipped, and may not burning fat, but burning muscle.

Beware of "zero sugar." Many products mean zero sugar when they actually have a combination of artificial sugars low enough to not register the quantities FDA approval.

The glycemic index. When a fat loss regimen to see some of our favorite fruits and vegetables that are high in sugars such as apples, grapes and bananas and most root vegetables. Most green vegetables are low in sugar.

workouts: break through a motivation slump

Breaking Grounds for pothole

I was talking to a lady who had never seen before in a beauty salon. After discovering that I was a Pilates teacher and personal trainer, she proceeded to tell me about his ongoing battle with weight loss.

This woman was a true inspiration, having she managed to lose over 60 pounds by changing your diet and increasing exercise to your life. But as many of us know, motivation does not come with an endless supply; however, comes in waves of ups and downs. She explained that she was experiencing a low point and simply could not begin to exercise in recent times.

That's often the case when we get out of the groove of a routine that can be very difficult to find our rhythm again established.

Here are the suggestions I made to her. If you are at the lower end of motivation at the moment, hopefully it will be of help to you, too.

1. Make a playlist of 30 minutes of your favorite songs and dance with them.

2. Run or walk away from your home for 15 minutes and then run / walk back home. Build until you can run most of the way.

3. When you do not feel like doing anything, do some stretching while watching TV. At least you've done something towards your fitness goal.

4. Make a playlist of tracks motivation and collect five exercises to do in a row.

This is an example of a workout than five exercises you can do to break his slump motivation.

workout1

(Photo: Willis Lim)

Chubby

Focus of the body: legs, buttocks, thighs

1. Start with feet hip-width.

2. Lower the hips and buttocks toward the floor, as if you were taking a seat on an imaginary chair. Reach both arms out in front of the shoulders.

3. Press through your feet to return to its initial position.

Keep your feet and knees parallel throughout the squat. The smaller you make your hips, the harder you'll work. When you squat, knees should be slightly behind the toes.

Do 15-20 squats.

workout2

(Photo: Willis Lim)

Narrow Push-Up

Focus body: chest, shoulders, arms

1. Start with your hands shoulder-width apart and your body off the ground, except for the hands and feet. (For an easier option, keep your knees on the floor.)

2. Inhale as you bend the elbows, lowering the body toward the floor.

3. Push back to the starting position.

Keep your arms close to the sides of your body. Elbows should rub her waist and bottom.

Do 10-15 pushups.

workout3

(Photo: Willis Lim)

Straight-Leg Crunch

Body Focus: abdominal

1. Lie on your back and extend your legs straight in the air, feet toward the ceiling and hands behind your head.

2. Lift your upper body off the floor in a crisis.

3. Hold each contraction for 2 seconds before lowering his head back down.

His lower to work harder with outstretched legs, instead of being bent at a 90 degree angle abs.

Make 15-20 abs.

workout4

(Photo: Willis Lim)

Side Plank

Focus of the body: the waist

1. Place the body of your hand, with your elbow directly under your shoulder and feet stacked one above the other. Have your feet in line with your body, with your knees slightly bent.

2. Inhale as you battle your deep core muscles gently lifting the pelvic floor muscles.

3. Exhale as you lift your hips up, soil, so that your weight is balanced between you elbow and feet.

Hold for 30 seconds on each side.

workout5

(Photo: Willis Lim)

Flight

Main focus: back and buttocks

1. Lie face down with your hands beside your head and legs squeezed together.

2. Inhale as you lift your upper and lower body off the ground, focusing on the muscles of the middle and upper back.

3. Exhale as you lower down

Keep the slow, controlled movements.

Do 10 to 12 lifts.

Why weight loss pills have short effect

weight loss pills have short effect


"Diet plans and diet trends always try to make this beautiful magic pill when it will actually take the basics to stay on track and stay healthy long-term effective,"

 said Travis Alexander, Motions Personal Training.

Diet pills, some promise to lose 10, 20, 30 pounds in a day, and you may lose some weight at first.

However, according to Travis Alexander to motions personal training results can have a serious effect on your body.

"This will allow your body to burn more calories throughout the day and that's where you'll end up losing weight but in the long run that ends up causing harmful effects on your body," Alexander said. "Causing a higher probability of Cardio vascular disease, increased blood pressure, really kind of damage your organs on the inside."

While it may not be the most attractive way to lose weight, a combination of exercise and good nutrition is healthier.

Alexander says that taking protein supplements are also recommended as part of your weight loss strategy.

"The adequate intake of proteins that help repair, replenish muscle and also have sufficient intake of carbohydrates that will give glucose and energy during a workout. A balance the two with healthy fats that are going to allow your rev metabolism naturally, "Alexander says.

He says: that 20 percent of weight loss is exercise and the other 80 percent is nutrition.Therefore, eating whole foods, and maintaining a diet plan is the key.

12 Starting Fitness Exercises to Lose Weight Fast

Obesity is a common problem in their lives. Skipping breakfast, poor eating habits, night work and many more are reasons behind it. But nobody wants an obese figure, right?

So which exercises for weight loss will be good for you? A lot of weight loss tips come in response to this question. In youth, sometimes not worry about gaining weight. But the negative impact of the time when you get a little older.

Weight gain can bring high BP, cholesterol, diabetes and likewise. Not only in old age, but these problems can occur much earlier. Therefore, it is very necessary to exercise for weight loss from the beginning. Whatever your age or gender, solving their obesity is exercise to lose weight.

What exercises will be good for losing weight fast

Go to a good gym, talk to your coach and then decide what exercises will be good for you to lose weight quickly. However, for its benefits, here are some tips to lose weight for you.


tips to lose weight for you


Running: Best exercise to lose weight. If you run every day on the treadmill for 20 minutes, you can get a score of less than 3 weeks. Suddenly burn excess fat and feel probably healthy.

Stationary Bikes: A team to keep the abdomen and thighs in shape. These are designed for the convenience of users and is very easy also to cycle on it.

Tred-climbing machines: effective to lose weight rapidly as the benefits of tape along with the escalating effect lose fat from thighs and legs. Rowing

The Rowing Machine: Whenever rowing, not only extra fats are burned by this, but also reduces back pain and abdominal fat. It also gives toned members.

Aerobics: This tip weight loss is especially for those who do not like machines. Start dancing to the music and lose weight quickly.


 

Start dancing to the music and lose weight quickly.


Elliptical Machine: Address hand and belly fat is burned. Hips, legs and back will be sung by pedaling. So speed, lose weight. Simple, right? Cardio

Cardio Exercises: effective way to control oil with a perfect and efficient fitness trainer. Along with this exercise, you need to be cautious towards eating habits.

Kettlebell: Plenty of calories can be burned. It is useful for the core muscles. Try not regret it, but be careful if you are new to him.

Cross Fit: Cruz set up speed, cardio respiratory fitness and power with weight loss.


play with jump ropes


Jumping Ropes: Who among you has not played with jump ropes in childhood? Now is the time to return to play for a good cause. Weight loss.

Circuit Training: The combination of strength training and cardio. Helps maintain the balance of fats and calories in the body. Ask your coach as soon as possible.

Interval Workouts: While exercising, you have to give your body time to recover from the fatigue of fast workouts. These help to relax and pace down her body.

5 Things no one tells about losing weight

5 Things no one tells about losing weight

There is little more inspiring than a dramatic transformation of health. 


But in our typical narratives surrounding weight loss, tend to focus on the obvious health benefits, boosting self-esteem, sleep improved.

And if it is true that losing a few kilos more has a range of health benefits (longest diabetes and lower the risk of stroke and a life stronger bones, to name a few), there are often some challenges along the way that don 't always hear so much about.

We know it is not easy, here are some of the challenges that weight loss usually no one mentions.

1. Your perception of your body is not going to change overnight. A dramatic transformation should feel good - but what happens when it does?

"I still have trouble seeing what I've done these past two years," Kristin Griffin, who lost 83 pounds, told HuffPost in 2014. "The weight loss was the easy part, realize and see the new me has been a daily battle ".

"Many people attribute the disappointments of life to the fact that they are overweight, and think that if you lose weight, everything will be improved miraculously," clinical psychologistEd Abramson, Ph.D., author of emotional eating you tells The Huffington Post. "But the reality is that you are still you."

"At first, I thought I would just have this new confidence," Shannon Britton, who lost 268 pounds after having gastric bypass surgery, told CNN in 2014. "I would be thinner and want to run naked. OK, maybe not naked, but I had this fantasy in my head that one day I woke up with a body that loved me and I feel comfortable putting on a bikini - body would have no shame at all. "

In fact, says Abramson, body image may be the last thing to change along a transformation of this type; like people who have lost a limb may feel pain or tingling where once was, so can people believe that overweight before still occupy more space.

But that does not mean it is impossible to reach in time. "For the first couple of years of my trip, I still had trouble seeing myself as the new me," Maia Sutton, who lost 90 pounds, told HuffPost in 2013. "It was not until recently when I looked have! unexplainable epiphany and realized, I'm good enough I'm worth all this! For the first time in my life, I look in the mirror and I can say I look better. I find things to complement, rather than degrade . I am the safest I've been in my life. "

2. It is likely that excess skin. If you have lost a little weight, is likely to face a very real physical reminder of her disappearance: sagging, stretch marked skin. Unfortunately, there's really no measure of lifestyle that should be taken to avoid excess skin. "How to loose your skin gets after weight loss depends on several factors: the amount of weight you've lost, how old were you when you lost the weight, the number of times you have lost and gained weight back, and how fast you lost it (the faster you lose it, the less time you have to tighten your skin naturally), "the journal Health Women.

Some opt for surgery. Brian Beck, who lost over 300 pounds, told HuffPost in 2013 he had surgery to remove additional 10 pounds of excess skin alone. Of course, surgery of any kind can have serious health consequences, and surgery to remove excess skin is also typically not covered by insurance. "I'm happy, but I'm still stuck with a constant reminder of my past ... some serious mentally scar tissue," Robbie Siron, who lost 155 pounds, told HuffPost in 2014. "For me personally, I am also left with excess fur. I'm frustrated that my insurance company would pay for me to have a triple bypass, but not remove my excess skin. "

However, body image is also at stake, says Abramson. People who are frustrated by the excess skin to be at least a little skeptical of their own reflections are encouraged. "Sometimes when you look in the mirror, your brain plays tricks" he says. "The representation of the brain of your body may not be entirely accurate."

3. Some relationships may change. Maybe your new favorite training camp in conflict with their favorite TV-old who always wears religiously with a friend via snacks. Maybe your wife feels like its new heavy vegetarian dinners are silent his scolding make changes. As your habits become healthier, you may find less (or more) in common with certain people around you.

While new relationships forged in the gym or office group weight loss can be extremely motivating and empowering, research suggests older relationships, especially romantic, may suffer if a person loses weight and the other does not . One study even found a higher divorce rate among people who undergo weight loss surgery. The weight can serve as a kind of balance in a relationship, says Abramson. For example, he theorizes, a couple may feel more confident speaking against the other after losing weight or more concerned about the other leaving the relationship after losing weight. Siblings may even feel more rivalry after losing weight. "Bothered balance," he says, "and sometimes conflict arises."

4. Your new wardrobe can cost a pretty penny. Once you have reached your goal weight, you probably find yourself in need of a couple of new things to wear. The most dramatic transformation, chances are that you do not even need some tentative rags, and you might find yourself buying new clothes at various stops along your journey of weight loss.

"Although it was expensive, I get a big kick out of stores smaller or less each month clothes," Brad Bishop, who lost 65 pounds, told HuffPost in 2014. "My waist has shrunk by 7 inches. I have had to go to a leather shop several times to cut my belts and punch new holes in them. I needed to have links taken out my watch. "

Thrift shopping and swaps clothes with friends can help supplement your new wardrobe without completely clearing your portfolio. If you can hold off, postpone buying new clothes until you really need them, and reward yourself with something that is less dependent on size change as a result of new hair or piece of jewelry, says Abramson.

5. Others may think they are being supportive ... probably going to find some people to notice you're going through some changes. Many of these people will be perfectly supportive, compassionate and encouraging. Some do not. Since unsolicited advice to food triggers guilt pushing, no full attention will be welcome.

In fact, even the simple "You look great!" It may feel awkward straight-up. To begin with, has told how wonderful you look now can doubt what commentators previously thought. In some cases, focusing solely on the physical can be a trigger for some people with difficult relationships eating, weight loss or exercise. And in other cases, it might just be rude. "I'm not fat, I'm not thin, I'm reasonably well proportioned, and people wonder if I've lost weight," Abramson said. "[I want to tell you:] I would encourage people to change the subject 'Mind your own business!'".

Try to arm yourself with some clever comebacks, like these from Health.com, and know that what these people are really trying to say, no matter how painful it is to be proud ofyourself.