Weight Loss & Training http://weightlossandtraining.com Weight Loss Tips & Workout Routines Wed, 22 Oct 2014 04:19:45 +0000 en-US hourly 1 http://wordpress.org/?v=4.0 The Skinny Jeans Workout http://weightlossandtraining.com/skinny-jeans-workout http://weightlossandtraining.com/skinny-jeans-workout#comments Wed, 22 Oct 2014 02:08:07 +0000 http://weightlossandtraining.com/?p=15408 Having the right fit into those tight sexy jeans is only done with a toned and trimmed booty so follow this quick 15 minute workout routine for killer results.

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The Skinny Jeans Workout

Tone that Butt

We all think it, and yet so many yet still go for those tight jeans without having the booty to make it really work!

The good news is that it doesn’t take that much to really tone those thighs and butt if you put two pieces of the puzzle together.

The first piece of the puzzle?  It’s a no-brainer with a pretty healthy nutrient dense diet that keeps it light on the carbs is the way to go on this one.  So what does low carbs mean do you ask?

Well the good news is that you can win the battle easier if you include the high fiber carbs light oats, veggies and even grains like quinoa.  And the better news is that the best way to limit the bad carbs is simply to watch the sugar content of anything you are putting in your body.  You’ll find sugar hiding it’s ugly head in sauces (like ketchup, teriyaki) and definitely in almost any canned drink you can get in the grocery store so just skip these.  Go for healthy alternatives like fresh salsa and water with lemon juice.

Ok now you got the hard part covered, so the next step is pretty textbook.  You got just got to go for this 15 minute leg workout 3-4 times a week on top of any routine you are already doing.

Do each exercise back-to-back and repeat the entire circuit a total number of 3 times.

You ready for the challenge? Leave a comment below for any questions…

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4 Moves for Insanely Toned Abs http://weightlossandtraining.com/4-moves-for-insanely-toned-abs http://weightlossandtraining.com/4-moves-for-insanely-toned-abs#comments Tue, 21 Oct 2014 01:16:57 +0000 http://weightlossandtraining.com/?p=15397 Short on time and need to get the most out of your workout? Try this killer ab workout for ripped, toned abs - in just 4 moves!

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4 Moves for Insanely Toned Abs

Get Ripped in 4 Abdominal Moves

I was at the gym the other day and running short on time, but needed to fit in a solid ab workout. You’ve probably been in this kind of situation yourself, but luckily abs are the easiest thing to tackle when you’re tight on time.

In fact, with the right exercises, you can actually see pretty good results in just a few moves a couple times a week.

Today we’re going to review which 4 abdominal moves are the best when you’re short on time but still want to see results.

Now doing this routine once a week won’t be enough. But by taking 15-20 minutes 2 or 3 times a week, you’ll see insanely toned abs in just a few weeks.

Ready to maximize your ab workout?

Toned Abs in 4 Killer Moves

Hammer out the following exercises, keeping your rest periods between sets to no more than 20 seconds.

1. Ab Crunch on Stability Ball, 3 sets
Aim for 3 sets of this challenging twist on the classic crunch. Make sure you are keeping your core muscles stable throughout and not rocking back and forth on the ball. The balancing you need to do will totally tone your ab muscles.

To view this exercise, click here.

2. Russian Twist, 3 sets
Hold on to your stability ball, and grab a medicine ball to knock out 3 sets of this abdominal and core exercise. Balance is key for this one too, and it’s great for your obliques as well as your abs.

To view this exercise, click here.

3. One-Legged Ab Crunch on Bosu Ball, 2 sets
Moving on to the bosu ball, this simple move is way more challenging than it looks. By incorporating leg movements, it really hits the lower part of your abs well, and gives your abs a killer toned look. The trick for this one is not only balance, but pace. Make sure you move slowly and in control and you bring your knees up toward your torso.

To view this exercise, click here.

4. Ab Twist with Cable Rope, 1 set per side
Finish off with 2 sets of cable rope twist, doing the same number of reps per side. This one is great for strengthening your core muscles and toning your obliques. Plus it will improve your ab strength in the rest of you workouts.

To view this exercise, click here.

Think you got it? It’s just 4 moves, but it’s a pretty intense little ab workout. To go into this one with a ton of energy and stamina, try the energy-boosting supplement Dyma-Burn Xtreme. It will also boost your metabolism so you can burn the extra fat needed to see all your hard work.

Have any questions or feedback about these 4 Moves for Insanely Toned Abs? Please leave a comment below…

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12 Snacks for Flat Abs http://weightlossandtraining.com/12-snacks-for-flat-abs http://weightlossandtraining.com/12-snacks-for-flat-abs#comments Thu, 16 Oct 2014 18:11:41 +0000 http://weightlossandtraining.com/?p=15365 These 12 healthy snacks have quite a creative twist that are definitely going to satisfy your cravings and help you get flat-abs.

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12 Snacks for Flat Abs

Keep the Cravings at Bay and Stay Fit!

If you’re like me you’re always on the lookout for new healthy snacks, so I thought I’d share with you some of my latest finds.

The biggest challenge of course is that although we all like to snack, the wrong snacks can totally screw up all your  attempts at getting flat abs. The trick is knowing what to look for in a healthy snack, and going for foods that help boost your metabolism and help you burn fat.

You’re going to like these, check out these snacks.

Healthy Snacks to Keep You Toned and Fit

Beet Chips & Dip
Toss some raw beet slices with olive oil and sea salt, and bake for 15-20 minutes. Use some baba ghanoush to dip them in, and you’ve got a nutritious chips-and-dip alternative.

Zesty Watermelon
Looking for something really fresh? Squeeze a little lime juice on a few watermelon slices and sprinkle with cayenne pepper and chopped pistachios.

Dried Fruit & Cheese
My favorite combo is dried apricots and Gouda cheese. Keep your portions low, and you’ll satisfy your sweet and salty cravings at the same time.

Veggies & Guacamole
Slice up some carrots and celery, and use some home-made or prepared all-natural guacamole for dip. It’s a low-fat spin on veggies and dip.

Sliced Banana & Almond Butter
I like to chill the banana for 10 minutes before slicing it up with a tablespoon of all-natural almond butter on the side.

Steamed Edamame
Just steam the edamame, and toss with a little olive oil, sea salt, and garlic powder (as desired). For a creative twist add truffle oil instead of olive oil!

Loaded Celery Sticks
Grab a couple celery sticks, top with cottage cheese (about a tablespoon per stick), and sprinkle with fresh dill and chopped green onion.

Cucumbers & Greek Yogurt
Slice half a cucumber lengthwise and dip in some plain, non-fat Greek yogurt.

Nutty Coconut Pears
Slice up a pear into ¼-inch slices, spread on a little almond or cashew butte (all-natural), and sprinkle with a little shredded coconut.

Carrots & Hummus
A classic healthy snack, this one can’t be forgotten. It’s low in calories and pretty satisfying!

Steamed Artichoke
Steam a whole artichoke, and dip the leaves in a little olive oil and balsamic vinegar as you enjoy their meaty tips.

Cheesy Cauliflower
Toss some cauliflower florets with a little olive oil, parmesan cheese, and salt and pepper, and roast in the oven on broil for 10-12 minutes.

Looking for some snacks that are especially helpful (and healthy!) at night? Check out my Healthy Snacks at Night here, and my Healthy Late Night Snacks for those really late nigh cravings.

Have any questions or feedback about these 12 Snacks for Flat Abs? Please leave a comment below…

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Burn More Calories Breakfast Ideas http://weightlossandtraining.com/burn-more-calories-breakfast-ideas http://weightlossandtraining.com/burn-more-calories-breakfast-ideas#comments Wed, 15 Oct 2014 02:04:48 +0000 http://weightlossandtraining.com/?p=15368 Fight the fat and burn more calories with these 5 high protein breakfast ideas that will satisfy and help feed your muscles the nutrients they need.

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Burn More Calories Breakfast Ideas

Start Your Day with a Little Muscle Fuel

I hope you’re in this one with me in being a a big supporter of the idea that breakfast is the most important meal of the day. It’s your first punch of energy after a night of starving your muscles, so you’ve got to do it right, especially if you’re trying to tone up and increase your lean muscle.

Now you’d probably agree that breakfast is also the meal that gets the most boring for us in terms of options. Whether it’s eggs or oatmeal, even the healthiest quick breakfast ideas can grow old fast.

That’s why we’re going to look at 5 awesome high-protein breakfast ideas that I did research on to make sure that you check all the boxes when it comes to the nutrients your muscles require.

If it’s not obvious already the reason protein is so important is that it also keeps you feeling full and preventing that effort-damaging sweet tooth to poke its ugly head and wreak havoc on your healthy eating plan.

I hope you enjoy these options, I know for one I’m going to be trying at least one of them this week and your goal should be to do the same!

5 of the Best High-Protein Breakfasts to Burn More Calories

  1. Egg & Avocado Breakfast Wrap

Keep a few whole grain tortilla wraps on hand for this one. Just scramble up 2-3 whole eggs, toss them in the wrap with a little salt and pepper, and top with half an avocado, cut into slices. The avocado will add a ton of satisfying flavor, and it comes with its own dose of protein!

  1. Egg White & Oats Breakfast Bowl

In a cereal bowl, add 1 serving of plain quick oats, the corresponding amount of water, a handful of frozen blueberries, and 1-2 egg whites. Throw in a dash of cinnamon, and heat in the microwave on higher for 2 minutes or until cooked. The egg whites add a whole new texture to your oatmeal, and some protein to boot!

  1. Greek Yogurt & Quinoa Parfait

Granola is pretty high in fat and sugar, so I’m offering up a healthier alternative to the classic parfait. Start with about 1/2 a cup or so of plain non-fat Greek yogurt (this stuff is super high in protein). Then grab some plain, unseasoned quinoa (also high in protein) from last night’s dinner from the fridge, and sprinkle on a couple of tablespoons before adding fresh berries.

  1. Banana & Nut Breakfast Cup

This one is great for on-the-go. Grab a tall cup or mug, add a sliced up (and preferably chilled) banana, and top with 1/2 a cup of low-fat cottage cheese. Finish off with some chopped walnuts for an energy-packed, high protein meal.

  1. Casein Whey Breakfast Smoothie

This last one is pretty versatile. Start with about a cup of dairy alternative (almond or coconut milk work well) in a blender. Add 1/2 a cup of frozen fruit of your choice, 2 tablespoons of plain Greek yogurt, some hemp hearts or chia seeds (or both – these are also high in protein), and some ice. The last (and most important) ingredient is a scoop of casein whey protein. The reason casein protein is so good in the morning is that it takes longer to digest, which means it will fuel your muscles for longer than traditional whey protein. One of the best casein protein supplements on the market is Optimum 100% Casein Protein. Simply blend on high and enjoy!

Looking for more healthy breakfast ideas? Also check out 10 of the Best Healthy Breakfast Alternatives here.

Which one of these is your favorite? Please leave a comment below…

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9 Total-Body Moves to Tone Your Arms, Abs, & Butt http://weightlossandtraining.com/9-total-body-moves-to-tone-your-arms-abs-butt http://weightlossandtraining.com/9-total-body-moves-to-tone-your-arms-abs-butt#comments Tue, 14 Oct 2014 00:13:58 +0000 http://weightlossandtraining.com/?p=15366 Here's a 30-minute workout that is specifically designed to target 3 areas that trouble most of us—the arms, abs, and butt.

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9 Total-Body Moves to Tone Your Arms, Abs, & Butt

Get Total-Body Fit in One Workout

You’re in for a treat with this new total-body workout, that will help you focus on 3 of the biggest problem areas most of us have a challenge with toning—the arms, abs, and butt. You’ve probably already tried a number of different exercises but doing these ones in conjunction will definitely put a smile on your face when you look in the mirror in a few weeks time!

All you need is 30 minutes for this workout. Use it a as a bonus routine on the weekend, or throw it into your weekly workout program.

Ready to get seriously toned?

The Arms/Abs/Butt Total-Body Workout

Run through the following exercises in this order. Spend no more than 30 seconds between sets. Also aim for maximum rep output, so that you’re reaching muscle fatigue at the end of each set.

  1. TOTAL-BODY: 2 sets of lunge and press, each side
    (view exercise)
  2. ARMS: 2 sets of bicep curl with barbell
    (view exercise)
  3. ABS: 2 sets of ab crunch on stability ball
    (view exercise)
  4. BUTT: 2 sets of barbell squat
    (view exercise)
  5. TOTAL-BODY: 1 set of woodchopper, each side
    (view exercise)
  6. ARMS: 2 sets of overhead tricep rope extensions
    (view exercise)
  7. ABS: 1 set of rope ab twist, each side
    (view exercise)
  8. BUTT: 2 sets of barbell deadlifts
    (view exercise)
  9. TOTAL-BODY: 1 set of bosu ball single-leg squats, each leg
    (view exercise)

If you’re feeling sluggish before your workout then make sure you fuel up with a post-workout shake to get the most out of this total-body routine. One of my favorite classic protein powders is Gaspari Nutrition Myofusion. It’s one of the tastiest proteins around, especially the chocolate milk flavor.

One other great protein shake addition after your workouts is the healthy carb mix Optimum 100% Natural Oats & Whey. It’s another one than really satisfies, and gives your arms, abs, and butt what they need to recover so you can go even harder in your next workout and that’s the only way you’re going to progress and see the results you want to see.

Which body part do you want to tone first? Leave a comment below to set things in motion with your intentions…

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The Simple Elimination Diet that Could Change Your Life http://weightlossandtraining.com/simple-elimination-diet-that-could-change-your-life http://weightlossandtraining.com/simple-elimination-diet-that-could-change-your-life#comments Fri, 10 Oct 2014 01:44:24 +0000 http://weightlossandtraining.com/?p=15367 This is a simple, flexible, & no-nonsense elimination strategy that could really help you boost your energy & metabolism as well as provide a number of other health benefits.

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The Simple Elimination Diet that Could Change Your Life

Get Seriously Healthy with these Simple Changes

I’m all about a no-nonsense approach when it comes to dieting and eating healthy.

As I’m sure you agree, diet fads and trends can get pretty frustrating to sort out, and in most cases they just don’t end up working long-term.

Today I’ve got something a little different for you. It’s simple, it’s flexible, and it’s definitely no-nonsense.

It is an elimination approach to dieting. All I mean by that is that it involves removing some stuff from your diet in order to lose weight, tone up, and boost energy. It’s hard to avoid elimination altogether, because there are a lot of ingredients hiding in almost everything we buy out there, but I promise this is going to be a feasible approach.

This handful of simple eating rules could literally transform your life, so give these rules a try for the next 30 days. See how you feel, watch your energy levels when you’re working out and figure out what’s best for you.

The Simple Food Rules that Could Change Your Life Forever

Rule #1 – Eliminate Dairy

Again, you only have to try this for 30 days, but the hormones and antibiotics given to dairy cows have recently been linked to a number of poor health outcomes. Most importantly, if you have even a slight dairy allergy it could aggravate other health problems and make pre-existing pain worse. Try replacing dairy products with other alternatives (like coconut milk or almond milk) and see how you feel!

Rule #2 – Eliminate Soy

Now this may sound difficult considering I just asked you to eliminate dairy products from your diet, but soy is perhaps even worse. The problem with soy is that it’s highly processed, and in addition to that, it has a high amount of pesticide and herbicide use. Going organic can help, but then there are also risks of it interfering with hormone levels. I say avoid this one altogether. Again for a healthier alternatives, try almond, rice, or coconut milk.

Rule #3 – Eliminate Wheat

This one is probably the toughest one on this list. But again, I’m only suggesting you try it for 30 days and see how you feel. A lot of people report improvements in energy levels, sleep, and fat loss when removing wheat products from their diet. It’s definitely the hardest in the first couple of days, but stick with it. It gets easier. For replacements, go with things like quinoa, whole grain brown rice, and barley.

For more information, read my article Wheat Belly: Lose the Wheat, Lose the Weight.

Rule #4 – Eliminate Processed Sugar

Sugar is difficult because it’s added to nearly everything today – an estimated 80% of processed and packaged foods are said to contain added sugar! It’s also addictive, as a lot of studies are showing now, which can make it difficult to eliminate at first. But once you’re off it, you’ll find that your energy levels stay more consistent throughout the day. Go ahead and enjoy fruit and other foods that contain sugar naturally, but in moderation.

Read my article on How to Quit Sugar in 30 Days here.

Rule #5 – Eliminate Alcohol

So this one’s more of a temporary experiment for your body, but if you’re really trying to lose weight or tone up, alcohol is going to interfere with that goal. This is because it’s really high in calories. So at least try taking a break!

Pretty simple, right? Of course you still want to make smart decisions all around, like avoiding fried foods and junk foods, but give these strategies a try for the next 30 days. I’m pretty sure you’ll like how you feel – and look!

Have any questions or feedback about my Simple Elimination Diet that Could Change Your Life? Please leave a comment below…

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Super Kale Juice Recipe http://weightlossandtraining.com/super-kale-juice-recipe http://weightlossandtraining.com/super-kale-juice-recipe#comments Wed, 08 Oct 2014 17:18:12 +0000 http://weightlossandtraining.com/?p=13246 Kale is one of the most popular super foods to include in your diet due to it's nutrient-density. Try this amazing, super healthy kale juice recipe today!

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Super Kale Juice Recipe

Nutrition Value of Kale!

Kale is one of the most popular super foods to include in your diet, and for good reason. If you still need an excuse to start eating the crispy green stuff, here are 10…

Health Benefits of Kale

  • Kale is low in calories and contains zero fat, so it won’t ruin your weight loss efforts.

  • Kale is high in iron, even higher than beef! For anyone whose energy levels are slumping, this can be an easy and natural fix.
  • Kale is high in Vitamin K, which has been shown in studies to protect against a number cancers. It also plays an important role in maintaining bone health and a number of other bodily processes.
  • Kale has anti-inflammatory properties, helping to minimize symptoms of arthritis, asthma, and various other autoimmune disorders.
  • Kale is packed full of antioxidants to support overall health, fight against cancer, and even help you lose weight!
  • Kale supports cardiovascular health by lowering cholesterol levels and keeping your heart in check.
  • Kale is high in Vitamin A, an important vitamin for supporting the health of your eyes and skin. It also protects against certain types of cancer, like lung cancer.
  • Kale is high in Vitamin C, which is not only a powerful antioxidant, but also a great immune-booster, protecting you from the common cold and other viral infections.
  • Kale is high in calcium, so for anyone looking for a natural, plant-based source in place of dairy products, this is a great option. Regardless, adding kale to your diet can be a great way to boost your overall calcium intake.
  • Kale is a powerful natural detox, containing a number of phytonutrients and enough fiber to clean up your system and get your feeling healthy and refreshed.

What’s the catch with kale?

Although kale is a great super food, many people have a hard time getting over the bitter taste. Kale chips are one good option, but personally, I think the best way to get more kale is to juice it. Juicing is an easy way to get many of the health benefits of fruits and vegetables without any of the work.

So here’s a super healthy (and super tasty) kale juice recipe to keep you healthy and fit…

Super Healthy Kale Juice

Throw the following ingredients into your juicer and enjoy! If you don’t have a juicer, all of the softer ingredients on this list can easily be put in a blender and mixed with some almond milk, water, and/or juice.

And kale isn’t the only super food in this juice recipe…

  • 3-4 medium kale leaves
  • 1 collard leaf
  • 1/2 of a bunch of parsley
  • 1 handful of fresh spinach
  • 1 celery stalk
  • 1 carrot
  • 1 broccoli floret
  • 1 apple (core removed)
  • 1/4 of a lime

That’s it! The apple, lime, and carrot in this recipe add a little sweetness to the mix, and make enjoying kale (and these other healthy ingredients) a breeze.

For more great juicing recipes, check out my 5 Juicing Recipes for Weight Loss. Also see my article on 7 Super Healthy Foods to Keep in Your Kitchen.

Have any questions or feedback about this Super Kale Juice Recipe? Please leave a comment below…

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10 Foods to Ease Anxiety and Stress http://weightlossandtraining.com/10-foods-to-ease-anxiety-and-stress http://weightlossandtraining.com/10-foods-to-ease-anxiety-and-stress#comments Wed, 08 Oct 2014 02:33:34 +0000 http://weightlossandtraining.com/?p=15320 Feeling a little stressed lately? Try adding one of these 10 simple foods to your diet and boost your mood.

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10 Foods to Ease Anxiety and Stress

Unwind with these Healthy Foods

Feeling a little stressed lately? What I’d like to share with you today is that I’ve learned over the years that the food you eat affects more than just your weight and fitness…

What you eat also has a big impact on your anxiety and stress levels. I’ve been surprised by just how much of an impact it can have, but once you do a little research and clear up your grocery list, you can totally relax with just a few simple food choices.

This list is based on a little food science as well as my own personal experiences plus the feedback from my clients, so you’re getting real practical information you can hopefully use to your benefit.

Ok, now let’s get down to business and get serious about food and stress…

Top 10 Foods to Fight Stress and Anxiety

Asparagus

This hearty and healthy vegetable makes for the perfect dinner side dish – and it can also boost your mood thanks to the high folate content. I like this one either steamed or roasted, and a bit of lemon juice goes really well.

Avocado

I’ve talked up avocados a lot lately because of their high protein and healthy fat content, but they’re high in a lot of other vitamins and minerals, including B vitamins, that will totally ease your stressful days.

Blueberries

A classic superfood, blueberries contain a ton of antioxidants to boost health and help you fight stress. Some of those antioxidants have even been linked to better mental performance.

Cashews

All nuts offer health benefits of some kind, but thanks to their high zinc content, cashews are especially great for fighting anxiety and depression. Plus the healthy fats will boost brain function.

Dark Chocolate

Dark chocolate is high in antioxidants, as you’ve probably heard. But many of those antioxidants have been shown to increase serotonin and endorphin levels, which can seriously lower feelings of depression and stress.

Garlic

A day hardly goes by that I don’t cook with garlic. Not only is it an awesome immune boosters, it’s also high in antioxidants that can reduce the impact of stress on your body over time. And this means you’ll be better equipped to handle stress when it happens.

Green Tea

If you’re looking for a little pick-me-up that also improves your brain health, try replacing your morning coffee with green tea. It contains certain amino acids that appear to be great mental enhancers.

For a serious stress fighter and pick-me-up, try Green Foods Matcha Green Tea.

Oatmeal

There’s a lot of research demonstrating the mental health benefits of complex carbohydrates. Oatmeal is probably one of your best options, as it’s also high in fiber and will keep your energy levels up through the day.

Oranges

It’s the Vitamin C in these guys that can really help with fighting stress and anxiety. And oranges are easily portable, so they’re super convenient.

Walnuts

If memory is your stress-related problem, try eating more walnuts. They’ve been shown to be high in certain essential omega-3 fatty acids that boost memory and overall mental health.

BONUS Stress-Fighting Food

Need one more? Try adding Nutiva Organic Chia Seeds to your morning smoothies or lunch-time salads. They’re high in healthy fatty acids and other nutrients that totally help boost your mood.

Have any questions or feedback about these 10 Foods to Ease Anxiety and Stress? Please leave a comment below…

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The Proven Way to Melt Fat Fast http://weightlossandtraining.com/proven-way-to-melt-fat-fast http://weightlossandtraining.com/proven-way-to-melt-fat-fast#comments Tue, 07 Oct 2014 01:43:40 +0000 http://weightlossandtraining.com/?p=15321 This simple workout add-on only takes 11 minutes and is specifically designed to help you burn ten pounds of fat within two short months.

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The Proven Way to Melt Fat Fast

Drop the Extra Weight in One Step

I’m not pulling any punches for this one. If you’re looking for a serious way to melt fat and tone up fast, I’ve designed a workout that will impress you so much you’ll want to share it with your friends (yes go ahead please help us expand our content by sharing it on your social networks, it goes a long way!).

What is it? It’s a simple strategy to add to your current workout routine, and not only does it burn fat and get you in pretty great shape, it also enhances your energy levels in a serious way.

All you need is 11 minutes, and if you need to cut your current workout to fit this in at the end then go for it as the results will be worth it.

Here’s what you need to have in place before starting:

  1. Make sure you’re engaging in a focused, total-body workout routine that gets you at the gym at least 4 days a week. Check out this Workout Routine to Build Muscle for an idea of what I mean.
  2. Make sure you’re taking at least 2 days of rest every week. On these days, you can be active in other ways, but make sure you don’t push your muscles too hard.
  3. Last but not least, make sure you’re eating a diet that totally supports this approach to fitness. Take a look at my Fast Metabolism Diet for a basic idea.

Now, how to melt the fat…

Once you have those basics in order, I want you to give yourself an extra 11 minutes at the end of each of your workouts, and knock out this little fat-burning routine. That means you need to do this at least 4 times a week – but it really requires all of these things to be in place to offer killer results.

Here it is…

Your Proven 11-Minute Fat-Melting Add-On

Use your 11 minutes wisely and run through these exercises without rest:

  • 3 minutes of jump rope
  • 1 minute of woodchoppers (left side) (view exercise)
  • 2 minutes of bench step-ups (view exercise)
  • 1 minute of jumping jacks
  • 2 minutes of knee tucks on bench (view exercise)
  • 1 minute of woodchoppers (right side) (view exercise)
  • 1 minute of jump rope

Knock this out 4 days a week, on top of your regular workout and metabolism-boosting diet, and you’ll see some serious toning results in no time.

Have any questions or feedback about this Proven Way to Melt Fat Fast? Please leave a comment below…

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4 Amazing No-Equipment Workouts http://weightlossandtraining.com/4-amazing-no-equipment-workouts http://weightlossandtraining.com/4-amazing-no-equipment-workouts#comments Sun, 05 Oct 2014 19:51:35 +0000 http://weightlossandtraining.com/?p=15319 If you're ready to switch things up or just don't have any equipment, these 4 workout routines can be used as a staple you can do almost anywhere! Get ready to burn that stubborn fat.

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4 Amazing No-Equipment Workouts

Take a Total Body, No-Hassle Approach

Sometimes you need a break from the same old routine. And personally, I’m all for a good no-equipment workout.

You probably figured equipment is obviously important for getting serious results at the gym, but it definitely doesn’t have to be only way to get fit as heck. Body-weight exercises are another great way to challenge your fitness level, condition your muscles, and burn a ton of calories and fat.

Let’s take a look at something a little different today and I think different is what will keep your motivation peaked.

Plus these workouts can be done anywhere, whether you’re at home, on vacation, or at the gym. You may feel like something’s missing without any equipment, but give it a chance and you may be surprised by the results, what do you have to lose anyway?!

Ready to spice up your workout with something a little different and hopefully more rewarding? Let’s go…

4 Killer Equipment-Free Workout Routines

So to really help you get the most out of these workouts, I’ve designed each workout to be focused on a different body part or group of muscles.

You only need 15 minutes for each workout, with the idea that you can combine them however which way you choose and have time for.  I’d recommend picking two different ones each time and add in some cardio afterwards to keep your metabolism burning those extra calories.

No-Equipment Workout #1 – Lower Body

Do the following exercises without rest, for a complete lower body routine.

  • 2 sets of traditional squats
  • 2 sets of traditional lunges
  • 2 sets of hip extensions, each side (view exercise)
  • 1 set of bench step-ups without weights (view exercise)
  • 1 set of lower ab bicycle crunch (view exercise)
  • 1 set of one-legged hip-lift (view exercise)

No-Equipment Workout #2 – Chest & Triceps

For this one, you’re going to cycle through a series of push-ups that target your chest and triceps from different angles.

  • 2 sets of traditional push-ups
  • 2 set of push-ups with hands on bench (view exercise)
  • 2 set of push-ups with hands on bench, narrow grip (view exercise)
  • 2 set of push-ups with feet on bench (view exercise)
  • 1 set of push-ups with hands on bench (view exercise)
  • 1 set of push-ups with hands on bench, narrow grip (view exercise)
  • 1 set of push-ups with feet on bench (view exercise)
  • 1 set of traditional push-ups

No-Equipment Workout #3 – Abs & Core

If you really want to target your abdominal and core muscles, give this quick series of exercises a try. Rest between planks for about 20 seconds.

No-Equipment Workout #4 – Total Body High Intensity

This last one hits a lot of muscle groups, and really engages your entire body. Rest for 15 seconds between these exercises.

If you decide to combine these no-equipment workouts, just make sure you take about a 2-minute rest in between each one.

And don’t forget to fuel up before you get started! A protein smoothie one hour before your workout is the most ideal nutritional fuel and I’d recommend either Optimum 100% Natural Whey or Vega Sport Performance Protein. Both will really kick-start the muscle-fueling process during and after these routines.

How are you going to implement the above, leave a comment and it’ll keep you on track to following through…

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