The Ultimate Beach-Body Workout

 

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The Ultimate Beach-Body Workout

Get in shape for the beach

If you’re looking forward to two weeks on a sun-kissed beach relaxing and soaking up the sun, you’re going to want to look your best. Here’s the beach-fit plan for you:

So what is the best strategy to get beach-fit and make sure you look good for your holiday? Follow the training and dietary advice here and you’ll tone-up, shape-up, and feel good on the beach as well.

Beach-fit nutrition tips

Beach-fit tip 1: Half a kilogram is enough

Attempting to lose weight faster than half a kilogram (1lb) per week almost always leads to subsequent additional unwanted weight gain.

Beach-fit tip 2: Avoid processed foods

Always try and select whole-food for meals and snacks. Processed foods (foods that come in packets) are generally low in nutritional quality and high in unwanted calories such as fat and sugar.

Beach-fit tip 3: Hydrate

Inadequate hydration often presents false hunger pangs. Hunger pangs are often satisfied with processed foods (chocolate and other confectionery), which are generally high in calories, unnecessarily adding to total calorie intake.

Beach-fit tip 4: Keep water handy

Ensuring that a bottle of water is always available, at you desk, in your car, etc., will help you to keep fluid levels topped up, make your skin look great and fend off false hunger symptoms.

Beach-fit tip 5: Easy on the alcohol

The calories from alcohol in beer, wine and spirits are stored as body fat if they’re not used at the time of consumption; so reducing your alcohol intake will help with your weight loss program.

Beach-fit tip 6: Alternate your drinks

Try alternating an alcoholic drink with water. This will keep the calories down as well as combating the dehydrating effects of the alcohol. Dehydration can lead to false hunger signs.

Beach-fit tip 7: Correct food choices = fewer calories

Incorrect food choices are often triggered by energy lows, causing ‘quick energy hit’, highly calorific foods to be eaten, like chocolate. By choosing slow energy release foods such as bananas, you will find that you maintain constant energy levels with fewer calories.

Beach-fit tip 8: Don’t overdose on protein

A common misconception when looking to build muscle is that you should eat as much protein as possible. The maximum amount of protein the body can utilize and absorb per day is just two grams for each kilo of your body weight — and that is for someone training extremely hard. Any excess protein eaten will be converted and stored as body fat and too much protein consumption can cause kidney damage.

Beach-fit tip 10: Turn up the resistance

Include resistance training exercises as part of your exercise program. By toning up and building up your muscles, you will increase the amount of calories you burn throughout the day — even when at rest.

Beach-fit tip 11: Muscle costs more

The ‘energy cost’ of a body with a greater muscle mass is higher than a body carrying excess body fat — so if you build muscle, your engine is running faster 24 hours a day — leading to further body fat reduction.

Beach-fit tip 12: Train early

Exercising in the morning kick-starts your metabolism (the rate at which you burn calories) and the benefits can last for up to 15 hours after training.

Beach-fit tip 13: Keep balanced

When you look in the mirror, the main muscles you see are your abdominal (stomach), chest and biceps (upper arm). Avoid over-training these areas because you will develop postural imbalances. Make sure that your weights program trains all around the body, not just the muscles that you see when you look in the gym mirrors.

Beach-fit tip 14: CV is good

When looking to build muscle, many men shy away from cardiovascular (CV) training because they are concerned it will counteract their muscle gains. However, for a balanced health and fitness program, CV training is essential to ensure that your body’s most important muscle — your heart, is trained too.

Beach-fit tip 15: Abs are not enough

If you’re looking to get a six-pack for the beach, sit-ups for your abdominal muscles are just one of the exercises you should be doing. Exercises for your lower abs such as leg-only V-Sits (sit on the floor with your legs elevated and alternately bend and straighten your knees) should be included, together with training for the obliques (muscles at the sides of your abdomen).

Beach-fit tip 16: Train your core

In addition to the heart, another muscle group that is extremely important to train is your core, or deep postural muscles. Good core strength will ‘pull everything in’ as well as greatly improving your posture.

Beach-fit tip 17: Legs are important

An additional advantage of including CV training in your beach-fit plan is that almost all CV training involves using your legs; running, cycling etc, so these exercises will tone up and build up your leg muscles to match your upper body training.

Following this plan to build a lean, muscular and toned body, and improve your all-round health too.

Top 5 Health Benefits of Spices

 

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top benefit of spices

Spices offer much more than a decorative addition to meals. Aside from making food taste better, they can help to protect against obesity, as well as chronic conditions like diabetes, heart disease, and cancer.

What makes them so powerful? Polyphenol, which is a type of plant compound, provide the primary benefits that spices bring to the dinner table. It can also be found in tea, red wine, and fruits and veggies.

Spices are linked to several health advantages:

Health Benefit #1Spices May Help You Control Your Weight

We tend to eat bland foods faster with less satisfaction than tasty foods. And when we’re not satisfied, we’re bound to overeat, and inevitably gain weight.

Using spices over salty sauces keeps the flavor but nixes the extra salt, as well as calories, fat and sugar.

In fact, a study shows that a compound found in chili peppers called dihydrocapsiate can rev people’s fat-burning capacity when they eat it three times a day.

Health Benefit #2 – Spices May Help Prevent High Blood Pressure & Diabetes

Every one in three Americans has high blood pressure.

But evidence shows that adding certain spices to foods can help bring blood pressure rates down.

For example, the spice cardamom is found to reduce blood pressure and improve antioxidant status. And cinnamon can potentially fight diabetes. The antioxidants in cinnamon are linked to lower inflammation, as well as reductions in blood glucose concentrations in people with diabetes.

Health Benefit #3 – Spices May Have Cancer-Fighting Components

Some spices, like turmeric and cumin, have certain cancer-fighting components. For instance, turmeric contains polyphenol curcumin, which has been proven to slow or halt the growth of cancer cells causing melanoma, leukemia, and breast, brain, pancreatic, and prostate cancers.

Health Benefit #4 – Eating Spices Instead of Salt Helps Reduce Sodium Intake

The U.S. Department of Health and Human Services’ Dietary Guidelines of 2010 recommend people under 51 reduce daily sodium intake to less than 2,300 milligrams. They recommend anyone over 51 to reduce intake to 1,500 milligrams, as well as anyone who is African American, has hypertension, diabetes or chronic kidney disease. Thus, the dietary guidelines require most Americans to find substitutes to salt and other sodium-based additives.

Health Benefit #5 – Spices Can Keep the Heart and Lungs Healthy

Several spices, especially ones sourced from India, have great potential to maintain a strong heart. Spices like ginger and turmeric, can serve as preventative and treatment agents for managing heart diseases. Ginger’s anti-inflammatory makeup is useful in fighting heart disease, and studies show turmeric can help counteract conditions like cystic fibrosis and other lung diseases, and even muscle injuries.

Plus, some spices can actually stop glycation (when a sugar molecule bonds with a protein or fat molecule) and formation of AGE compounds, which cause premature aging and heart disease.

Take advantage of these amazing benefits and use some spice in your food today. Let us know you’ve what added them to to create new possibilities.

Weight Gain Habits To Avoid

 

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Weight Gain Habits To Avoid

Habits can’t be broken, they need to be replaced. Indulging in a chocolate cake once in a while or having a day on the couch with your chips or pakodas is not going to make you unfit, however doing it every single day, will! Here are some weight gain habits to look out for:

Lack of sleep may be making you fat. According to studies, partial sleep deprivation slows down your metabolism by 5-20% and alters your level of hunger hormones, making you hungrier all day and seriously bingeing the next.

Eating in the car. If you buy “easy to eat” meals like a burger or samosas on your way, you may end up eating your daily calorie quota in one hit. If you do travel long distances, plan ahead and carry a healthy meal and a bottle of water with you.

Eating in front of the TV. You should savour every bite, relishing the flavours and textures, not to mention be grateful for them. Eating in front of the TV makes you eat fast. The brain takes time to communicate that you are indeed satiated, so allow that to happen.

Food rut – eating the same thing day in and day out. Even if you think that you are eating healthy, you could be stuffing yourself with too much of the same thing on a daily basis, making it mundane and boring for one, which will tempt you to have frequent “pig-out” sessions with the foods you love.

Finishing everything on your plate and peer pressure. Some will probably slay me for saying this, but wasted food is wasted food, putting it all in your belly is not going to save a starving child. Serve yourself as much as you want to eat. Don’t go for seconds. Growing up as an obese kid, my mum never forced me to finish my food, as most mums do, in fact she hoped that I would leave some over. She too told me not to treat my stomach like a garbage bin.

“Coffee shopping” or for some of us it is the “meet up for a drink”. Many of us make it a habit to meet up with friends for coffee where the preferred flavour is hazelnut cream with a slice of a brownie. Need I say more? The equal fat habit is a few beers every night.

Some Lean Habits you could instill to replace some of the fat ones.

Smell your food. Smell peppermint and smell each spoonful before you eat. It tricks your mind into believing you have eaten a little more than you have. When I wanted to shed 10 kilos in 3 months, I smelled chocolate whenever I had a craving.

Walk for an hour everyday, instead of watching TV. If you have a treadmill or you can go to a gym, then you can multitask. If not, take your ipod and listen to music or audio-books while you walk those kilos away.

Practice one form of resistance training everyday. I love Pilates, but if you prefer Yoga or weight training, go for it. The more lean muscle you build, the faster you will shed weight and gain definition. Meet up with friends you used to go for drinks or coffee with for a run or a yoga class instead.

Drink lots of water and herbal teas. This is a good way to replace mindless munching, you can even replace the nightly drink or juice with iced herbal tea served chilled with a slice of lime in a nice glass. Make everything look enticingly tempting.

Stock up on what I like to call “free-foods” and drinks like cucumbers, celery, lettuce and herbal teas. You can eat as much of those as you want. They probably burn up more calories munching them than they actually carry themselves.

What now?

You need to have a reality check. I was once talking to a client who told me how healthy he was eating. After careful investigation, we discovered 8 slices of bread, be it they were brown, but who needs 8 slices a day, unless you are running a marathon. Where do you think it is going to store? So, for 2 days, list every single thing that you did and every morsel and drop that went into your mouth, the amount of liquids you consumed, if you are a smoker, the number of cigarettes. Even if they are things you consider healthy, like juice.

Write down also all the activities you did, the number of hours you slept or watched TV, if you went to the bathroom, if you went for a walk or jog or played a sport or got a massage. At the end of the 48 hours, get some help from a coach or a nutritionist. Identify the “fat-habits” and replace them with lean habits. Think of what a fit and healthy person would be doing daily and let that guide you as your list new habits.

Find Your Own Best Way to Lose Weight

 

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Find Your Own Best Way to Lose Weight

If you are tired of following all the fad diets and are eager to know about the ways to lose weight naturally, then read the paragraphs below…

Weight gain can occur because of a number of reasons, the most important ones being, leading a sedentary lifestyle and eating high calorie, fatty foods. If you want to lose weight, you have to change these things, i.e. you have to take a healthy, balanced diet and increase your physical activities. The best part is, this you can do, right at your home! And you don’t need any crash diets for losing weight! The following article will guide you on the ways to reduce weight naturally ..

Make up Your Mind

This is very important. If you make half-hearted efforts to lose weight, you are never really going to succeed. So develop a strong determination, that this is what you want and you will do anything it takes to achieve your goal.

Give up on High Calorie Foods

There are certain foods which are very high in calories and devoid of any vitamins or nutrients. Fast foods such as pizzas, burgers, high sugar foods like cakes, pastries and cookies, aerated drinks, alcoholic drinks, processed foods, all fall under this category. These foods should be avoided, if you are serious about your weight loss goals.

Count Your Calorie Intake

The fat that gets deposited in our body is nothing but the excess calorie that we take in everyday. Suppose we take 2000 calories in a day and burn only 1500 calories, the excess calories get deposited in our body for contingencies. Keep a check on your calorie intake and burn more calories than you consume.

Include Fiber-rich Foods in the Diet

Include lots of fiber rich foods in your diet. Fiber foods keep the body full for a very long time. This means that if you eat them in a meal, you will tend to eat less in your next meal. Moreover, fiber foods aid in removal of wastes from the body, which otherwise accumulate as fats. Thus, one of the best ways to lose weight is to eat high fiber foods such as beans, strawberries, oranges, prunes, peas, spinach, cabbage, carrots, apples, bananas, broccoli and sweet corn, amongst others.

Drink Lots of Water

Drink a gallon of water everyday. Water aids in digestion, removes wastes from the body, is known to suppress hunger pangs and keeps all the important organs of the body, including the liver, well-functional. Drink warm water, instead of water at room temperature, throughout the day. This is known to keep accumulation of wastes and fats in the body, in check.

Take a Balanced Diet

Starving or crash diets are not going to take you anywhere as far as your weight loss goals are concerned. What’s more important is that you take a balanced diet. A diet which supplies you with the right amount of vitamins, nutrients, calcium, carbohydrates, iron, proteins, fiber and fats. Yes! All these are essential if you want to lose weight in a healthy manner.

Lots of weight loss diets recommend that carbohydrates should be given up. However, this is something that you should never do. The carbohydrate requirements of the body should be met with complex carbohydrates such as those found in brown rice, brown bread, cereals, lentils and beans. The proteins should come from healthy foods such as eggs, fish and lean meats. Red meats should be given up.

Exercise Everyday

One important tip for losing weight naturally is to exercise everyday. Cardiovascular exercises such as aerobics, swimming, jogging and cycling should be done everyday as they help in losing weight from all over the body. These should be combined with exercises aimed at a particular body part, which strengthen and tone up muscles of a specific body area.

Weight training, flexibility exercises and resistance training should be a part of your exercise regimen. However, these should be undertaken only under the guidance and supervision of a trained professional. So, if you can afford, hire a trainer who would come and teach you effective weight loss exercises. Otherwise, get some exercise videos from the market and undertake exercises at home, watching them.

Healthy Weight Loss Tips

  • Take five small meals in a day, instead of three.
  • Have a heavy breakfast. Cereals, eggs, low-fat milk and fruits should be taken in breakfast.
  • Have a light dinner, two to three hours before sleeping. This will aid in digestion.
  • Eat steamed food with least oil and prefer to have broiled or roasted meat over fried one.
  • Negative calorie foods like tomato and cucumber help a lot as the calories required to burn them are more than the calories that they provide.
  • Salt intake results in weight gain and should be reduced.
  • Cabbage hinders the formation of fat from carbs and hence it should be included in the diet.
  • Two-thirds of your diet should be made of fruits and vegetables. They are full of vitamins and minerals and are very less in calories.
  • Keep stress at bay. Undertake meditation and breathing exercises at home. Sleep for seven to eight hours every night. This will ensure that you do not resort to emotional eating.

If you follow these tips, very soon, you will see yourself inching towards your weight loss goals. A healthy diet, regular exercise regime and a strong will power – that’s the lethal combination required to lose weight.

 

Healthy Weight Loss After Birth

 

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Healthy Weight Loss After Birth

Losing weight after childbirth is often considered a difficult task. Go through this article for some guidelines about how to lose weight after pregnancy.

Pregnancy and childbirth are among the most treasured moments of a woman’s life. But after giving birth, most women get so busy with the baby that they forget to notice the changes in their body size and looks. There are many, who start crash dieting, once they realize that there is no significant decrease in their body weight or appearance, even after childbirth.

This is not at all advisable, unless you are guided by expert dietitians and nutritionists. It is always better to be patient and achieve your goal, through healthy methods. It may take some time, but don’t lose heart, you can make it happen with determination and willpower.

More Healthy Weight Loss After Birth Tips .

Some women are lucky, as they lose weight naturally, within two to three months of childbirth. But this does not happen to everyone, who may find it difficult to lose weight after pregnancy. So once you make up your mind to lose weight and achieve the pre-pregnancy body weight, then you must make consistent efforts to reach the goal.

Breastfeeding and Weight Loss After Pregnancy

The relation between breastfeeding and postpartum weight loss is one of the much-debated topics. However, breastfeeding is said to cause weight loss after childbirth. This has been proved by various studies. It is said that breastfeeding burns calories (around 500 calories a day) and may lead to weight loss.

You can continue breastfeeding the baby, as long as you deem fit. Studies show that breastfeeding for six months and more is beneficial for losing pregnancy weight. But, this does not mean that breastfeeding alone will be sufficient for losing weight.

Exercise for Postpartum Weight Loss

If you want to lose weight after giving birth, exercise is a must. However, you cannot start exercising soon after childbirth. You must wait for some time to regain your health. After that, start with simple exercises and gradually incorporate the strenuous ones. It is said that those who have had normal vaginal delivery may start with simple exercises, after two to three weeks of childbirth, whereas those who have undergone C-section must wait for at least three months for the same.

This is only a general view and you must seek the opinion of your doctor, before starting exercising. If you can, contact a postpartum exercise specialist, who can guide you in this matter. Otherwise try gentle yoga poses, kegel exercises, pelvic tilts, leg slides and walking, as and when your doctor permits. Apart from helping you in losing weight after pregnancy, exercising is also beneficial for warding of postpartum depression and for relieving stress.

Diet Changes After Pregnancy

Diet control is one of the ways to lose weight. However, crash dieting right after childbirth is not at all advisable. You must have nutritious food after giving birth, for faster healing and recovery. Controlling the diet during this time may adversely affect the milk supply in nursing mothers. Another negative effect is the release of toxins (from the stored fat), into the bloodstream. So, wait at least for a couple of months, before you start controlling your calorie intake, so as to lose weight after pregnancy.

It will be better to seek the advice of your doctor, before doing so. You may adopt a diet which is high in nutrition, but low in fat and calories. It is said that nursing mothers need a minimum of 2000 calories per day. Never skip meals, especially breakfast. You may eat frequent smaller meals rather than three heavy ones. Include milk, yogurt, lean meat, fish, lots of fruits, whole grains and vegetables in your diet and start simple exercises.

A fiber-rich diet is good to make you feel ‘full’ and thus hinder the cravings for fatty food. Drink at least eight to ten glasses of fluids, daily. Avoid foods high in sugar content and junk food. Keep in mind that losing more than 1.5 pounds a week is considered unhealthy.

If you are a nursing mother, in search of the best ways to lose weight after pregnancy, then you have to understand that there is no single method, which can help you in this task. You have to incorporate many factors, like diet control, exercise and lifestyle changes for losing weight after pregnancy. But don’t overdo things, as that will affect you negatively.

While crash diets are not good for the health of nursing moms and babies, strenuous exercises can also produce ill-effects. So it is always better to consult a dietitian and qualified trainer for a perfect diet and an exercise program.

 

5 Weight Loss Motivation Tips that Work

 

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5 Weight Loss Motivation Tips that Work

Motivation remains the biggest roadblock to pretty much every health and fitness goal imaginable. Without the right mindset and dedication, you’re going to get nowhere pretty fast.

But the nice part about motivation is that there are a million strategies for improving it. You just need to find what works for you, and take your goals to the next level.

As a personal trainer, I’ve had the opportunity to observe firsthand what works best when it comes to getting motivated and staying that way. Working with clients to meet their goals, and exceed them, has offered a wealth of information about how to keep your head in the game.

And that’s especially true when it comes to weight loss motivation, which tends to be the most difficult kind.

So here are some of my best weight loss motivation tips. These are the tips that really work, no matter where you’re at in your own weight loss goals. Give one or all of them a try today!

5 Weight Loss Motivation Tips that Work

1. Write It Down – It’s one of the oldest tricks in the book, but it’s still totally relevant. Tracking your progress on paper is extremely motivating. Not only does it help you see your small successes as they unfold, but it also makes it perfectly clear where you need to keep improving.

In terms of weight loss, I normally recommend to my clients that they keep track of their eating/exercise habits and take measurements once every 2 weeks, including weight and inches lost.

2. Add Music – When it comes to your workouts, adding music is one of the easiest ways to stay motivated. Not only does it help pass the time, it can also put you into a more determined and energetic mindset!

3. Add Variety – Boredom is one of the biggest roadblocks to weight loss motivation. But remember, whether it’s your diet or your workout program, options abound. You just need to make an effort to keep things fresh and mix things up on a regular basis.

To help you out, here are a few Healthy & Cheap Recipes to spice up your diet, as well as a guide to Interval Training for Fat Loss. Interval training is a great way to change up your workouts and avoid hitting plateaus!

4. Get Some Support – Research has shown that social support is one of the biggest predictors of weight loss motivation and success. This doesn’t only mean finding a good gym buddy or having a partner in your diet plan. It also means surrounding yourself with like-minded people who will support, rather than challenge, your weight loss goals. And you’ll be more motivated for it!

5. Reinforce Good Behavior – Treat yourself like a psychology experiment, and reinforce the good behaviors you engage in. I always recommend to my clients that they reward themselves at the end of every week for staying on track with their weight loss and fitness goals. Allow yourself one indulgent meal or snack, or buy yourself something new. Either way, it will keep you going for the following week!

Weight Loss Motivation Tips that Work – Conclusion

All of these tips are pretty easy ways to stay motivated. But if you’re finding yourself having a hard time getting started, you can try adding a natural fat loss supplement to your diet to give you some noticeable results off the bat.

For my top picks, check out my All Natural Fat Burning Supplements here. If you can see that results are really possible, you’ll be way more motivated to see your goals through!

Have any questions or feedback about these Weight Loss Motivation Tips that Work? Please leave a comment below…

All Natural Fat Burning Supplements

 

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Fat Burning Foods

When I first started out in the fitness industry, I thought all you had to do to get in shape was exercise and eat right.

And while I wasn’t wrong, I wasn’t exactly right either. Like many beginners, I underestimated the amount of energy and dedication that were necessary to get the results I was really looking for.

In addition to a solid commitment, I quickly learned the important role that supplements could play in making my fitness goals reality.

Natural Supplements

But I was also concerned. I had heard the rumors about the risks of supplements, and about the potential side effects. So I did some investigating, and over time learned that most supplements on the market today are not only safe, but many are also natural. And that means the potential for side effects is completely minimized.

In fact, natural options are beginning to dominate the supplement industry. And that’s true for fat loss supplements as well, which is where a lot of my own concerns had arisen. Like most fitness enthusiasts, I’m always looking for ways to get more ripped. And after countless hours of lifting weights at the gym, getting cut and ripped all comes down to fat loss.

Natural Fat Loss Supplements

I’ve had a lot of success with natural fat burners and metabolism boosters. With the right combination of exercise, weight training, and healthy eating, natural fat loss supplements can help you take that last big step to fitness success.

The options abound, which can make things a little confusing (to say the least). Over the years I’ve had the opportunity to try what works and what doesn’t work so well. So to help you get started, here are my top 3 picks for best natural fat loss supplements…

Best Natural Fat Loss Supplements

1. Matcha Green Tea

My first pick for best natural fat loss supplements is matcha green tea. Matcha green tea is one of the most effective, all-in-one fat metabolizers you can find, it’s completely natural. With its energy-boosting natural-source caffeine, its natural appetite suppressing properties, and its detoxifying effects, you really can’t go wrong.

When it comes to products, I’d recommend Magic Matcha Green Tea. Have a cup every morning to jumpstart your metabolism, or throw a scoop into your protein shake to burn some extra calories.

2. Vitamin D

New research has shown some incredible natural fat loss properties of Vitamin D. Clinical trials have demonstrated that when taken in combination with a healthy diet and exercise, Vitamin D can improve your fat loss efforts by up to 50%!

3. Raspberry Ketones

Raspberry ketones are revolutionizing the natural supplement industry. This simple compound, which occurs naturally in raspberries, has been shown to significantly increase metabolism and help your body burn more fat naturally.

And of the best products out there is Raspberry Ketones Max. In addition to containing raspberry ketones, it contains a unique blend of natural fat loss ingredients, including green tea extract and a variety of amino acids. If you’re looking for a major boost in your fat loss efforts without the side effects, give this one a try!

7 Foods to Avoid on Any Healthy Diet

 

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7 Foods to Avoid on Any Healthy Diet

Nutritionists and dieticians play an important role in the health and fitness industry, but not everyone has the time or the money for a one-on-one consultation.

So I’m here to help, by reviewing 7 foods a nutritionist would never eat. All of these culprits are based on the principles of my Clean Eating Diet. Although it’s helpful to know what to eat to get healthy and stay fit, it’s also helpful to know what NOT to eat. Whether it’s losing weight or building muscle that’s your goal, these are 7 foods you need to remove from your diet immediately!

7 Foods to Avoid on Any Healthy Diet

1. Diet Soda – Diet soda is sweetened with artificial sweeteners like aspartame, and trust me, there’s nothing that nutritionists hate more! Artificial sweeteners have been shown in a number of studies to completely throw off your appetite and hunger, leading to weight gain over time.

Go for a beverage that’s full of nutrients to support a healthy lifestyle, like this VPX Coco Fit Coconut Water.

2. Non-Organic Strawberries – Studies have found residues from up to 13 chemical pesticides on any one batch of strawberries. These things are literally doused in chemicals, to the extent that strawberry farmers have to wear protective suits when spraying them.

There’s an easy solution for this one. Simply opt for organic strawberries. They may cost an extra dollar or two, but personally, I think it’s worth it.

The Top 10 Healthiest Superfoods You NEED .

3. Rice Cakes – These have become a snacking favorite for anyone trying to lose weight, but rice cakes can be pretty deceiving. They may seem like a light, low-fat salty snack, but they’re actually really high on the glycemic index. White rice is pretty much just as bad as white pasta, and any diet high in carbs is bad for toning and fat loss.

Instead, snack on nuts like these NOW Almonds. They’re packed full of healthy fats and protein to boost metabolism.

4. Corn – If you knew what corn was really made of nowadays, you’d agree with the nutritionists! Corn is so genetically modified that it hardly resembles the original plant, now capable of producing its own pesticides. Unfortunately, corn by-products are found in a lot of foods, from ketchup to bread, so you’ve got to watch out for it.

In addition, corn is also a starchy food, so it’s not so great for weight loss. Go for vegetables like broccoli, spinach, and leafy greens instead!

5. Low-Fat Salad Dressing – Like many other low-fat foods, companies actually add sugar and high-fructose corn syrup when they remove fat from their products. Salad dressings are one of the worst foods for this. Most nutritionists would agree, the natural combination of oil and vinegar actually improves your body’s ability to burn fat. So don’t screw it up!

Want to enhance your fat burning potential even more? Make your own salad dressing by mixing some red wine vinegar and this super fat-boosting Nutiva Organic Extra-Virgin Coconut Oil.

6. Peanut Butter – Unfortunately, the Jiffy peanut butter you grew up with as a kid is loaded with salt and sugar, two ingredients any nutritionist will tell you to avoid. The same goes for other nut butters, including those sugary hazelnut spreads.

But don’t worry, you can still enjoy a good PB and J, just go for an all-natural peanut butter blend that only lists peanuts under its ingredients!

7. Lattes, Cappuccinos, and Creamy Coffees – There’s nothing wrong with coffee and espresso on its own. They’re actually really high in antioxidants. But once you add all the cream and sugar, you’re pretty much ruining your chances for weight loss. And even the artificial sweeteners aren’t so great.

Want a healthy alternative to perk you up in the morning? Go for Magic Matcha Green Tea. It’s super high in antioxidants and actually has more caffeine than coffee! Plus it won’t leave you with the jitters.

Have any questions or feedback about these foods that a nutritionist would never eat? Please leave a comment below…

Get the Abs of Your Dreams

 

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Get the Abs of Your Dreams

Getting the abs of your dreams may seem like nothing more than a pipe dream. But if you focus your efforts in the right way, you can totally see some amazing results.

Here’s the trick…

Changing Your Ab Focus

Getting sexy ripped abs really comes down to diet. Although you need to stay fit and exercise your abdominal muscles on a regular basis, it has more to do with diet than anything else.

This is because abdominal fat does such a good job of hiding all your hard work. In order to see you ab muscles and get the abs of your dreams, you need to let them shine through, You need to trim the fat, burn the extra calories on a regular basis, and stop eating foods that contribute to weight gain.

So it’s time to implement the right kind of diet – a diet that will support your goals and allow all your hard work to be noticed!

How to Get the Abs of Your Dreams

1. Cut the Fat and Sugar – Before you do anything else, you need to cut out the fat and sugar from your diet. These things only contribute to fat around your waistline and cover up your abdominal muscles.

The bad fats in your diet (like from chips, cookies, granola bars, non-lean ground beef, chocolate bars, ice cream) can actually be replaced by good fats like those found in salmon, lean turkey, flaxseeds and nuts. These healthy fats will actually contribute to your body’s ability to burn fat and calories. This is why I recommend taking a natural source supplement like Optimum Flaxseed Oil Softgels. They’ll boost your metabolism and get you closer to that sexy six pack.

2. Get Your Vitamins – Getting more vitamin-rich foods in your diet is one way to stay healthy and fit, even when it comes to your abs. Many vitamins play an important role in maintaining a healthy body weight and boosting your metabolism.

B Vitamins, Vitamin C, and Vitamin D are particularly helpful when it comes to burning abdominal fat. Vitamin D, for example, has been shown to improve weight loss results by up to 50% (when combined with diet and exercise). The best way to ensure adequate daily doses of all these vitamins is by taking a multivitamin like Armor-V Vitamins which is specially formulated for those of you who eat smart but also train hard.

3. Cut Down on Your Carb Intake – Carbs are the third major dieting issue. Cutting down on carbs in your diet, particularly those found in breads, pastas, and potatoes, will help you trim the abdominal fat in a major way. Probably not news to you, but remind yourself on portions as well.

Don’t cut them out altogether, but go for whole grain options when you do. Also eat carbs earlier in the day so you have more opportunity to burn them off. When you cut them out, I want you to replace them with more vitamin-rich vegetables, fiber, and metabolism-boosting protein. One great source of protein is  Optimum 100% Casein Protein, which will totally fill you up and help shed the abdominal weight.

Get the Abs of Your Dreams – Conclusion

These may sound like pretty basic tips, but it’s all in your approach. If you make only minor changes in these directions, you’re going to end up with only minor results. For big results – to really get the abs of your dreams – you need to make big changes and really commit to a clean, low-fat, low-carb diet.

Be patient with yourself and roll out a plan which gets progressively more intense over a few weeks time and remember you can always leave a Friday or Saturday night to reward yourself for being good the rest of the week.

This may sound like a lot of work, but once you get used to eating this way, you’ll start seeing all your hard work at the gym and that kind of result is priceless right? Eat right, and let your abs shine!

 

Stop Making Diet Mistakes

 

 

Stop Making Diet Mistakes

The weight loss industry is rampant with rumors, fads, and false information. Things can get pretty confusing, even for people who are trying to stay on top of eating healthy and exercising pretty regularly.

So if you want to get things straight and start doing it right, listen up! I’m reviewing 10 of the biggest diet mistakes.

All of these diet mistakes are based on experts experience and personal trainer. Over the years, I’ve heard some pretty crazy ideas , and I’ve been surprised more often than not by what people do to try to lose weight.

Let’s get to it…

The 10 Biggest Diet Mistakes to Correct Today

Diet Mistake #1: Liquid Calories – I see this time and time again with all the new fads that come out there on different juices and even drinks like Coconut water. The truth is that there are added calories and over time these add up and because it’s liquid it’s easy to overdo it and not be as mindful as you are with food.

The BIGGEST time I particularly see this is with coffee drinks like lattes and mochas, some of these go in excess of 300 calories and if you multiply that by 5 times a week that is like adding another full day worth of calories to your weekly caloric intake. Be smart and aware about the calories in your drinks.

Diet Mistake #2: Eating Infrequently – Eating less obvious is another big dieting mistake, but contrary to your intuition, eating less often is not going to help you out. In fact, not eating often enough can put your metabolism into hibernation mode, and that means burning less fat and fewer calories. Instead, eat more often, 6 smaller meals a day being ideal.

Diet Mistake #3: Restricting Calories – Calorie restricting can work for some people with extreme weight loss goals, but for the average person, cutting down on calories too much is just another route to a slow metabolism. Worry more about eating foods that boost your metabolism. Read my article on “Foods That Speed Up Your Metabolism” here.

Diet Mistake #4: Eating Only Healthy Food – Of course you want to eat healthy as much as possible, but all those “low-fat” and “fat-free” options often come with hidden ingredients like sugar and artificial sweeteners and flavors that actually make losing weight even harder. Don’t go down this path, choose natural whole foods that have all the flavour, slow down and really savour it but just be smart about it and reward yourself after being super healthy for a full week at a time.

Diet Mistake #5: Drinking Alcohol – Unfortunately, alcohol is really high in calories, which makes it pretty deceiving and potentially disastrous for your weight loss goals. Reduce your alcohol consumption to 1 or 2 days a week, and go for lower-calorie beverages like vodka and gin.

Diet Mistake #6: Cutting Out Carbs – While it’s definitely true that reducing your carbohydrate intake can lead to significant fat loss results, cutting out carbs altogether is a big mistake. It’s not practical, and it’s actually not healthy for a number of reasons, especially when it comes to digestion and mental functioning. Instead, think about the types of carbs you eat, and go for healthy options only.

Diet Mistake #7: Skipping Breakfast – You’ve probably heard this one, but it’s important to get it straight. The morning is the most important time to boost your metabolism, because it’s pretty much been shut down all night. Eating breakfast will help you burn more fat all day long, but skipping breakfast will only make you store fat!

Diet Mistake #8: Cutting Out Fat – Removing fat from your diet seems like the most obvious strategy for losing weight, but it’s not quite that simple. You definitely want to eliminate bad fats like trans and saturated fats, but you can actually boost your metabolism by including more healthy fats like omega-3s. Read my article on “Does Fat Make You Fat ” here.

Diet Mistake #9: Thinking Only about Food – While a healthy diet is a big part of losing weight and burning fat, you should never be doing it without also increasing your exercise and improving your fitness. It’s important to think about balance when it comes to your health, so make sure you get moving.

Diet Mistake #10: Doing Everything at Once – This is probably the biggest diet mistake that people make, and it can really be disastrous. You can’t change everything about your diet all at once, and extreme strategies generally don’t last very long. You need to make changes gradually in order to allow your body to adjust.Read this article on ” The Truth About Fat Burning Foods strategic plan.