Weight Loss & Training http://weightlossandtraining.com Weight Loss Tips & Workout Routines Sun, 27 Jul 2014 16:53:00 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.1 How to Quit Sugar in 30 Days http://weightlossandtraining.com/how-to-quit-sugar-30-days?utm_source=rss&utm_medium=rss&utm_campaign=how-to-quit-sugar-30-days http://weightlossandtraining.com/how-to-quit-sugar-30-days#comments Thu, 24 Jul 2014 19:29:22 +0000 http://weightlossandtraining.com/?p=15038 Did you know that most sugar today is genetically modified? The repercussions on your waist line could be dramatic, try these strategies for 30 days & notice the difference.

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How to Quit Sugar in 30 Days

GMO Sugar – You Can’t Get Away From It!

More and more recent research is saying just how bad sugar is for your health. From obesity to insomnia, this stuff seems to interfere with everything.

What’s worse, there’s a lot of evidence that sugar is highly addictive—even as addictive as some drugs. It seems that sugar, especially processed sugar, causes a release of dopamine and other feel-good chemicals that get you hooked right away.

And you want to know something quite interesting?  I was just on a trip where I met a guy who used to work with Monsato – the corporation who has been suing farmers for ridiculous patent claims (read the business week article on them here), and what he told me I had to make sure I shared with all of you. What is most scary is that over the past few years Monsanto has been farming GMO (genetically modified) sugar beets to produce sugar and the ramifications of the herbicides used as well as cross-contamination are a threat to organic farmers.

Natural sodas coming from the Pepsico corporation have also been recently exposed of containing these GMO sugars and the health implications are quite unclear (read the full article here).

What I’m getting at here is that perhaps its the GMO sugars that are causing some kind of hormonal imbalances or in more simple terms, interfering with our natural body chemistry and the cause effect is a harsh addiction.

That unknown is a big one and I think it’s time we kick the habit. I’ve tried all of these myself, and I can tell you that it is highly effective in curbing the irrational sugar cravings.

Let’s start with the basics…

Sorting Out Carbs and Sugars

Sugars are carbohydrates, but they’re the simplest carbohydrates you can get from your food. All carbohydrates are essentially composed of different numbers of sugar molecules. The problem with the simple sugar molecules, like the ones you get in processed sugars, is that they enter your bloodstream quickly and cause a very fast spike in blood sugar levels.

This spike can cause a number of problems, from nasty cravings to insulin resistance and obesity. This is also where the addictive properties of sugar really come into play.

But some other carbohydrates cause a pretty fast spike in blood sugar as well, especially processed grains like white bread, white pasta, and white rice. Because they’re so heavily processed and stripped of their nutrients, they end up acting much like processed sugar when they enter your body.

What’s the Solution?

In addition to cutting out all processed sugars (including foods that have added sugar), you should also be cutting out highly processed carbohydrates. Make sure everything you eat is whole grain, and go for minimal processing whenever possible. Fruits are okay in moderation, because they tend to include a lot of other nutrients.

Vegetables are the kind of carbohydrates (called fibrous carbohydrates) that you want to get more of in your diet. Starchy carbs like those found in potatoes and peas should be eaten less frequently, but overall veggies are the thing to go with.

The biggest challenge is to remove foods that contain added processed sugars. Everything from ketchup to salad dressings can contain sugar, so you really have to monitor your labels.

If you think you’re ready to give it a try, here are a few more ways to quit sugar in 30 days.

How to Quit Sugar for Good

1. Avoid Artificial Sweeteners – Unfortunately, artificial sweeteners just remind you of what sugar tastes like, and can keep that craving alive. Some of them also come with their own health risks. If you can ditch these too, now’s the time.

2. Eat Natural Foods Regularly – In order to stay satisfied without sugar, you have to be eating enough. Keep your meals and snacks healthy, but make sure you’re constantly fuelling your body.

3. Avoid Processed Foods – The first problem with processed foods (biggest culprits – cereal, bread, dry pasta, chocolate, rice crackers, chips, etc.) is that they often contain added sugar. But even if that’s not the case, you need to boost your nutrient intake to get through the first 30 days. Go whole foods as much as possible.

4. Go with Reduced or even Full Fat Foods – Fat-free foods are usually packed with added sugar. Go with reduced-fat or even full-fat, whole foods all the time. They’ll also be far more satisfying and keep you full longer. Plus, recent research of 72 different studies and 600,00 people is saying that saturated fat really isn’t all that bad for you (read it here).

5. Drink Lots of Water – Coming off of sugar can sometimes be dehydrating, so make sure you’re drinking lots of water (a minimum of 8 cups). This is also a good way to fight some of those cravings, and you don’t have to do it all plain-jane, add some lemon, cucumber or mint to give your water a kick and some extra calorie-free nutrients).

6. Avoid Eating Out – if at all possible in the first 30 days, try to avoid eating out altogether. It’s extremely difficult to control your added sugar intake at a restaurant, so prepare your own meals for the first month. If that is simply not a possibly then just make sure it is the exception to the rule.

7. Focus on the Positive Outcomes – Throughout the first 30 days, stay focused on why you’re quitting sugar. Be aware of the positive effects of this dietary decision, whether it’s weight loss, energy, or improved sleep. In the end, I guarantee you’ll be better for it.

Worried about wheat in your diet too? Read my article, Wheat Belly: Lose the Wheat, Lose the Weight. Or check out 10 Ways to Feel Lighter by the End of the Day.

Have any questions or feedback about How to Quit Sugar in 30 Days? Please leave a comment below…

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7 Ways to Get Swim Suit Ready http://weightlossandtraining.com/7-ways-to-get-swim-suit-ready?utm_source=rss&utm_medium=rss&utm_campaign=7-ways-to-get-swim-suit-ready http://weightlossandtraining.com/7-ways-to-get-swim-suit-ready#comments Wed, 23 Jul 2014 10:13:25 +0000 http://weightlossandtraining.com/?p=7886 It's never a better time than now to get swim suit ready, looking & feeling your best is an untouchable emotion so put it all in action with these 7 simple steps.

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7 ways to get swimsuit ready

Beach Ready

It’s never a better time than now to get swim suit ready and it doesn’t matter whether you are heading to the beach right now or going on a fun trip to somewhere exotic, looking and feeling your best is an untouchable emotion. This motivation is a good one as long as you keep it all balanced and not get lost in a battle of attacking your self-confidence, just take it one step at a time and you will succeed. It will take dedication and some sweat – so ditch the excuses from here on out! Here is the plan… 7 Ways to Get Swim Suit Ready 1. Start Lifting Weights at the Gym – If all you’re doing is cardio, you need to get serious about weight training. Not only will you look tighter and more toned (in all the right places), you’ll also boost your metabolism in a significant way. Working out in the mornings and evenings will give you the best results, boosting your metabolism for the day and helping you build muscle while you sleep. For optimal support of lean muscle growth, I recommend taking a whey protein supplement like Optimum 100% Casein Protein and a BCAA (branched chain amino acid) complex like Scivation Xtend. In combination, these supplements will maximize your muscle growth and get you results in half the time. 2. Focus on Your Glutes and Core – Your core muscles (abdominal and lower back) and glutes (butt muscles) are going to have the biggest visual impact when it comes to your swim suit – so give them extra attention! Things like planks, squats, lunges, and deadlifts are all ideal exercises. 3. Drink Lots of Water – You’ve heard it before, but it’s true. Drinking water can effectively improve your digestion and reduce your fat deposits, in addition to making you feel more full and satisfied. Staying hydrated during your workout is especially important. For optimal hydration, try coconut water – it contains additional nutrients that will give your metabolism a kick! 4. Get More Natural Diuretics in Your Diet – Diuretics like caffeine and green tea will speed up your metabolism, suppress your appetite, and get you burning more fat and calories. You can find them naturally in foods like cucumbers, lemon, and asparagus, or get them in a green tea extract like Irwin Naturals Green Tea Fat Metabolizer. One of the leading, naturally-derived metabolism-boosters currently on the market is 7-Keto LeanGels. If you’re looking for fast results in time for summer, I suggest giving this one a try! 5. Cut Down on Carbs – Simple carbohydrates like the ones found in breads, pastas, and starches are just deadly for your midsection. One of the fastest ways to look more toned and fit is to cut down on carbs significantly and eat more veggies and protein. 6. Monitor Your Alcohol Intake – This one may be difficult with summer approaching, but consider this your preparation period. Before the summer partying hits, take it easy on the alcoholic beverages. Removing these extra calories from your diet will have a big impact on how you look in that swim suit. At the least, go for drinks that are less sugary! 7. Engage Your Core – Since so much depends on your core muscles, engage them on a daily basis. Simple things like stretching, standing up taller, and tightening your stomach muscles while you sit can actually go a long way to help you look more toned! It’s just another easy way to get swim suit ready for the summer. Have any questions or feedback about 7 Ways to Get Swim Suit Ready? Please leave a comment below…

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The Best Workout for the Time You Have http://weightlossandtraining.com/the-best-workout-for-the-time-you-have?utm_source=rss&utm_medium=rss&utm_campaign=the-best-workout-for-the-time-you-have http://weightlossandtraining.com/the-best-workout-for-the-time-you-have#comments Tue, 22 Jul 2014 17:41:03 +0000 http://weightlossandtraining.com/?p=15035 Make the most of your schedule with one of these time-saving workouts & be on your way to lean muscle that puts a smile on your face.

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The Best Workout for the Time You Have

Getting Your Workouts In

Surveys have shown that time is one of the biggest factors in exercise. In fact, one of the most frequent excuses people give for not exercising is that they just don’t have the time.

But time may not be as important as you think. When it comes to the physical benefits of exercise, most recommendations range from 20-30 minutes a day of intense physical activity. And what’s been surprising to even me is that if your goal is to tone up or build muscle, short workouts can still help you get there.

Also don’t forget that when it comes to the mental benefits of exercise, studies have shown that as little as 10 minutes of physical activity can improve your mood and help you deal with stress.  This one is undeniable and since it doesn’t have to be super intense just reminding yourself to go for a short jog or bike ride is key to breaking that guilt-feeling.

Regardless of your goals, you may have more than enough time to feel the impact!

Today,we’re going to review some of the best workouts you can get in on a tight schedule. I’ve organized these workouts by duration, so you can easily find a suitable workout to fit the time you have. I’ve also included some variety here, in order to satisfy all of your fitness goals.

Ready to stop using time as an excuse?

Find the Best Workout for the Time You Have

Can’t get over your lack-of-motivation?

First of all, if you’re still not able to get over your lack of motivation to get back into the groove of things, stop beating yourself up over it as it is not abnormal. Just put it into your calendar as if it was a dentist appointment you can’t miss.  Then 15 minutes before your appointment whip up a blended pre-workout drink like Essential Amino Energy or Vega Sport Pre-Workout Energizer and your lack of motivation will disappear into thin air. These are made to boost your adrenaline with pure forms of caffeine and other amino acids, and they are top sellers because they truly work.

Got 30 minutes?

Try my Total Body Workout in 30 Minutes. This workout involves a total body circuit that hits all of your major muscle groups. Whether it’s the beginning, middle, or end of your week, this quick workout will help keep you on track.

If you’re so tight on time that you can’t make it to the gym, you can also try my 30 Minute Workout at Home. All you need is a set of dumbbells, and you can engage your body in some serious fat-burning, muscle-toning moves. Home workouts are also a great way to encourage variety in your routine.

Got 20 minutes?

This 20 Minute Toning Workout is one of the best ways to get the most out of your time. It’s a full body workout, and it packs a powerful fat-burning punch.

If you’re strictly interested in cardio, then check out my 20 Minute Fat Loss Treadmill Workout. This workout incorporates interval training, so it’s a great one if you’re looking for a bit of a challenge. Interval training is also a great way to get more out of your workout in a shorter period of time.

Got 15 minutes?

If you’ve got even less time, try my 15 Minute Treadmill Workout here. It also uses interval training, but in an even more dynamic way.

Being short on time is also a great opportunity to work on your abs and core. My 15 Minute Ab Workout is a great option for a tight schedule, and will ensure that you don’t neglect your six pack. Trust me, this is a great little routine.

Got 10 minutes?

I know what you’re thinking—10 minutes isn’t enough to get in a serious workout. But you may be surprised by what you can do in such a short period of time. Check out my 10 Minute Workout or my 10 Minute Ab Circuit to give yourself a little boost.

Got only 5 minutes?

Now I’ll admit, you can’t do much in 5 minutes. But something is always better than nothing, and at the very least, you can give your metabolism a bit of a boost. My 5 Minute Ab Workout is the perfect routine when you’re running seriously short on time.

Have any questions or feedback about the Best Workout for the Time You Have? Please leave a comment below…

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Blast Belly Fat in 15 Minutes http://weightlossandtraining.com/blast-belly-fat-in-15-minutes?utm_source=rss&utm_medium=rss&utm_campaign=blast-belly-fat-in-15-minutes http://weightlossandtraining.com/blast-belly-fat-in-15-minutes#comments Mon, 21 Jul 2014 18:53:39 +0000 http://weightlossandtraining.com/?p=15036 Looking for a quick new routine to blast belly fat? Check out this 15-minute fat-burning, ab-toning workout.

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Blast Belly Fat in 15 Minutes

New Workout to Burn Belly Fat

Looking for a quick  new routine to blast belly fat? If you can keep up with the pace, you can do a lot more to get toned and fit in 15 minutes than you think.

Burning belly fat involves a lot of factors, and in the end, it’s not really possible to focus your weight loss efforts on any one part of your body. But if you get intense enough in any workout, you can totally boost your fat-burning results in general and get at that annoying belly fat.

In addition to burning fat, you can also tone the muscles in your abs and core to help tighten things up. This is the only spot-training that’s really possible, but combined with total body fat-burning, it can go a really long way.

In today’s workout, you’re going to do a little bit of both.

The 15-Minute Flat Belly Workout

Just like the title says, all you need is 15 minutes for this one. Add it to the end of a workout, or throw it into your weekend to boost results.

Run through the following circuit, without resting between exercises.

1. Jump Rope Warm-Up

Jump rope is a great way to get started with any routine, especially if you’re tight on time. It gets your heart rate up, and it burns a ton of calories off the bat. Start this fat-burning routine with 2 minutes of jump rope.

2. Crunches on Stability Ball

Grab a stability ball, balance against it with our lower back, and hold yourself in place with your feet planted firmly against the floor. Engage your abs, and make sure you don’t pull on your neck as you do your crunches. Do 15-20 reps.

To view this exercise, click here.

3. Ab Twist with Cable Pulley

Find a cable machine and set a single hand grip at mid-height. Standing with your legs at shoulder width and holding your posture steady, grab the hand grip with both hands and pull as you twist to the side. Do 15 reps on each side.

To view this exercise, click here.

4. Woodchopper

Grab a dumbbell weight and stand with feet at hip-width. Start by holding the dumbbell overhead, and bend slightly at the knees. Then engage in a full squat to the floor, but as you do, bring the dumbbell down and across your body to the opposite side. Do 12-15 reps on each side.

To view this exercise, click here.

5. Lower Ab Bicycle Crunch

Lying face-up on a mat, start by holding your legs straight up in the air with your knees locked. Slowly and in control, bring one leg down close to the floor but without touching. Hold here for 3 counts, return to starting, and repeat with the opposite leg. For this one, do as many as you can until you reach muscle failure.

To view this exercise, click here.

6. Russian Twist

Get back on your stability ball, but this time hold a medicine ball in both hands. Extend it out in front of you, slightly overhead, and bring the ball down to one side as your twist with your core muscles. Return to starting, and twist to the opposite side. That’s one complete rep. Try to knock out 20 reps for this one.

To view this exercise, click here.

7. Jump Rope Cool-Down

It’s not much of a cool-down, but another minute of jump rope is a great way to round out this fat-burning routine.

And there you have it. In just 15 minutes you’ll burn a ton of calories and rev up your metabolism to keep yourself on track with your weight loss goals.

Looking for an effective fat-burning diet to go along with this routine? Check out my Six Pack Diet Plan for Women and my Six Pack Diet Plan for Men.

Have any questions or feedback about how to Blast Belly Fat in 15 Minutes? Please leave a comment below…

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15 Major Fitness Myths Busted http://weightlossandtraining.com/15-major-fitness-myths-busted?utm_source=rss&utm_medium=rss&utm_campaign=15-major-fitness-myths-busted http://weightlossandtraining.com/15-major-fitness-myths-busted#comments Mon, 14 Jul 2014 01:26:55 +0000 http://weightlossandtraining.com/?p=14965 If you're not getting the flat abs you've been pushing for you need to get serious about the facts! Check out these 15 fitness myths debunked.

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15 Major Fitness Myths Busted

Fitness to the Next Level

The fitness industry has exploded in the last few decades. Although the effect has been pretty positive, there is one major downside: there’s just too much information out there, and things can get pretty confusing.

As a trainer, I’ve seen the results firsthand. People come to me with all kinds of ideas in their heads about what they should and should not do.

Most of the time? The things people believe about fitness and weight loss just aren’t true, and can often be chalked up to nothing more than myths and rumors.

So I’m going to help you out a bit today, and review 15 top fitness myths I’ve seen circulating in the past couple of years. If you’re serious about your fitness, you need to get serious about the facts!

Let’s get things straight…

15 of the Biggest Fitness Myths Busted

1. No Pain, No Gain

This first one may sound controversial to the athlete or heavy lifter, but the truth is, you should not be feeling real pain as a result of your workouts. A little soreness is normal, and a sign you’re working hard, but actual pain in a specific part of your body is a sign of something more serious and usually means you’re doing something wrong.

2. You Need to Work Out Every Day

Having a full workout every single day can actually put too much strain on your muscles and joints and interfere with recovery. Take at least 1 or 2 days of rest a week. It doesn’t mean you shouldn’t be moving your body on those days, but keep it less intense.

Want to fit in an extra little workout that also aids in recovery? Try a yoga workout at home – Gaiam Yoga for Beginners Kit

3. Women Shouldn’t Lift Weights

I’m surprised that this myth is still around, but it’s one that’s hung on. There is absolutely no reason that women should avoid wright training. Conditioning and strengthening lean muscle mass has numerous benefits for your health and fitness regardless of gender, and boosts your metabolism!

4. Weight Lifting Makes You Bulky

Again, not true. Weight lifting will increase lean muscle mass, but unless you’re lifting seriously heavy weights and consuming 3-4000 calories a day for long periods of time, you’re not going to get bulky.  For women it’s a lot more challenging than men simply because you don’t have the high levels of testosterone required for the muscle mass, and for guys who just want to keep fit, you’ll notice it’s not as easy as you think gaining muscle mass after you’ve been training for a few months!

5. It’s Best to Work Out on an Empty Stomach

This one is usually noted in reference to cardio workouts. While it’s true that eating too close to a workout and having a full stomach can interfere with a good workout, you want to make sure that you’ve provided your body with fuel of some kind. Make sure you eat something healthy about an hour before your workout.

Need a good pre-workout nutritional punch that isn’t heavy? Try these delicious Vega Sport Chocolate Coconut Protein Bars.

6. Weightlifting is More Important than Cardio

Weight training is definitely important, and should be considered just as important as cardio. When it comes to losing weight, it’s true that weightlifting may have the biggest impact long term. But in order to maintain a healthy heart and respiratory system, cardiovascular exercise is important too. High intensity interval training may be the best approach in the end.

7. You Have to Reach Muscle Fatigue to See Results

Getting to muscle fatigue in your weightlifting workouts is an effective approach to seeing big results fast, but it’s not the only approach. You can take things at a less intense pace and still effectively condition your muscles.

8. You Have to Stay in Your Fat Burning Zone to See Results

This may be a good approach for beginners, but I’m all actuality, you should be exerting as much energy as possible, even if it means getting more intense. And guess what? You’re burning just as many calories.

9. You Need to Count Calories to Eat Healthy

This approach may be effective for those who are medically classified as obese, but calorie counting removes the focus on the nutritional content of the food you eat. Think more about where your calories are coming from.

10. When You’re Working Out, You’re Either in Aerobic or Anaerobic Mode

Your body doesn’t switch back and forth in such a streamlined way. In reality, most of the time, workouts involve some combination of both aerobic and anaerobic exercise depending on specific movements.

11. All Fat is Bad When You’re Trying to Lose Weight

This one is pretty ingrained in our minds, but it’s just not true. Many healthy fats actually boost metabolism and help you burn more fat, like omega-3s. But even the research on saturated fat is suggesting we may have gotten that one all wrong.

12. Doing Crunches Will Burn Belly Fat

Crunches are okay when thrown into a full abdominal workout, but doing crunches alone will not target belly fat specifically. In order to really burn belly fat, you need to burn more fat overall, and increase your efforts on all fronts.

13. There Are No Truly Safe Fat Loss Supplements on the Market

Actually, there are. In fact, many of the fat loss supplements available today are natural, safe, and effective. You just have to find what’s right for your body and your lifestyle.

Want to try one of the most natural fat-burning supplements around? Add Green Foods Matcha Green Tea to your morning routine.

14. Running on a Treadmill is Easier on Your Joints

Running inside or outside is equally stressful on your joints and muscles. In the end, running can take a toll on your knees and hips no matter where it’s done. The best way to avoid strain and injury is to vary your workout frequently and not engage in repetitive exercise.

15. If You’re Not Working Up a Sweat, You’re Not Working Hard Enough

As long as you’re moving, you’re working. Sweating is dependent on a number of factors, and everyone’s different. Focus more on your own goals, and use yourself as a comparison. In the end, only you know how hard you’re really working!

Have any questions or feedback about these 15 Major Fitness Myths Busted? Please leave a comment below…

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Top Superfoods for Looking Good, Feeling Great, and Losing Weight http://weightlossandtraining.com/top-superfoods-looking-good-feeling-great-losing-weight?utm_source=rss&utm_medium=rss&utm_campaign=top-superfoods-looking-good-feeling-great-losing-weight http://weightlossandtraining.com/top-superfoods-looking-good-feeling-great-losing-weight#comments Thu, 10 Jul 2014 23:56:23 +0000 http://weightlossandtraining.com/?p=14966 Check out 5 of the healthiest superfoods already in your kitchen. Simplicity is key with these but they can have a big impact on your health and fitness.

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Top Superfoods for Looking Good, Feeling Great, and Losing Weight

More Energy with Superfoods

Superfoods are some of the most nutritional foods to include in a healthy diet. Not only do they make you feel healthier, many also slow the aging process and even help you lose weight.

Living a healthy and active lifestyle requires a lot of focus on diet and nutrition. Although superfoods can’t provide you with everything you need, they really can significantly improve your health and fitness goals. They also tend to pack a powerful punch of energy, and who doesn’t need more of that?

Let’s take a look at the top 5 superfoods for looking good, feeling great, and losing weight…

5 of the Best Superfoods for a Healthier You

Blueberries

Although they’ve carried their superfood label for years now, they remain one of the healthiest foods you can eat. Packed with healthy disease-fighting phytonutrients and antioxidants, blueberries are great for snacking or blended into a smoothie. I like to keep the frozen ones on hand for easy access, but the fresh ones are great for a healthy snacking option.

Parsley

Parsley is one of the most nutritional plant foods you can eat. It’s high in energy boosting vitamins and minerals like vitamin K and iron, as well as antioxidants like vitamin C that help prevent aging. It you want to get healthier skin and boost metabolism at the same time, include parsley somewhere in your diet. It blends well into a smoothie, or you can toss it into a salad or turn it into a pesto sauce.

Avocadoes

I’ve named the avocado as a favorite superfood before, but there’s an important reason that this one keeps topping my list. Not only is it packed with healthy, fat-burning fats, it’s also really high in protein. Each avocado packs anywhere from 5 to 7 grams of protein! Include them in a salad or use them as a sandwich topping.

Macadamia Nuts

It may not be your go-to superfood, but it should be. Macadamia nuts are some of the most nutritional nuts you can eat. They’re packed full of vitamin B1, magnesium, and manganese, to name just a few. Plus they’re a great source of healthy monounsaturated fats, to keep you looking brighter, feeling younger, and burning some extra calories!

Spinach

All leafy greens top my superfood list, but spinach is one I go back to time and again. This simple leafy green is super versatile, tasting great in salads or a morning smoothie. In addition to being a good source of vitamins and antioxidants to prevent aging and boost energy, spinach is also high in calcium, which can be especially helpful to those wanting to cut down on dairy products.

Looking for a superfood quick-fix?

While all of these foods are excellent options on any healthy diet, it’s always nice to have something quick and convenient on hand. For a quick dose of phytonutrients and antioxidants, try Amazing Grass Green SuperFood Powder. For those looking for a little more of a morning pick-me-up, you can also add Green Foods Matcha Green Tea to your diet.

Have any questions or feedback about these Top Superfoods for Looking Good, FeelingGreat, and Losing Weight? Please leave a comment below…

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Summer Water Workout in 8 Moves http://weightlossandtraining.com/summer-water-workout-8-moves?utm_source=rss&utm_medium=rss&utm_campaign=summer-water-workout-8-moves http://weightlossandtraining.com/summer-water-workout-8-moves#comments Tue, 08 Jul 2014 15:43:13 +0000 http://weightlossandtraining.com/?p=14964 Looking for a fun and effective new workout this summer? Check out this simple water workout to keep you fit and toned.

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Summer Water Workout in 8 Moves

Working Out with Water!

Looking for a fun and effective new workout this summer? Check out this simple water workout to keep you fit and toned.

Summer is probably the best time to stay active and fit, and if you can combine it with a little fun, you’re doing even better. Water is especially effective when it comes to fitness, because it automatically provides some resistance. So even without adding weight of any kind, you can condition your muscles and burn fat, all while staying cool.

If you have an injury of any kind, or are currently going through a rehabilitation, then aquatic fitness is the ideal choice. It removes the impact, and is much easier on your joints.

This water workout can be done in just 15 minutes. All you need is a pool, so hit your local community center, your gym, or your backyard. The only pieces of equipment you’ll need are a bathing suit and a pool noodle.

The 15-Minute Water Workout

This aquatic workout will make use of both shallow and slightly deeper waters, but you can make things work no matter the size of depth of the pool. Of course you can easily combine it with your regular pool workout, and build on it as you see fit.

Cycle through these 8 moves, resting for no more than 15 seconds in between, and repeat as desired.

1. Spiderman Climb

Stand in the water at the edge of the pool, stabilizing your upper body as you move your arms back and forth. Your feet should be off the bottom to start, to really engage your upper body. Keeping yourself in position, run your feet up the side of the pool, then back down again. Repeat 4 times for a total of 5 reps. Perform 2 sets.

2. Pool Plank

Get in the shallow end, and grab a pool noodle. Grip it with both hands and extend your legs and feet straight behind you as you balance the top of your toes against the pool floor. The goal is to make a straight line with your neck, back, hips, and legs as you balance on the noodle, holding your head above water. Hold here for 1 minute, rest, and repeat twice.

3. Cross-Current Cardio

This one is pretty simple, but it’s a great workout. You want to do this one in no more than 5 feet of water. Simply run in the water in a series of circles and zig-zag patterns, with the goal of creating currents to run against. Do this for 2 minutes.

4. Leg Balance

Grab your pool noodle again, and standing in the water, step onto it with one foot. The goal here is to hold your knee bent at a 90-degree angle in a stepping position. Straighten your back, engage your core muscles, and hold here for 30 seconds before switching to the opposite leg. Alternate for 2 minutes.

5. Fly Backs

Stand in the shallow end in a lunge position, with one leg bent and the other extended behind you. Spread your arms out to the sides with your chest open, and move them in a back-and-forth motion (from front to back) using broad sweeping movements. Perform 2 sets of 10-12 reps each.

6. Lateral Raises

In the same position as the last move, you’re going to bring your arms up overhead (completely out of the water) and then back down again to your sides (under the water). Do this in a very controlled way for 8 reps. Perform 2 sets.

7. Pool Noodle Run

Straddle a pool noodle, and get into slightly deeper water as you move your legs in a cycling motion. The goal is to move around the pool as fast as you can. Do this for 1 full minute.

8. Combination Short Laps

You’re going to finish off this water workout with a few short laps. Rather than swimming the pool length-wise, I want you to do 3 short laps from one side to the other, perpendicular to the direction you would normally swim. You’re going to do one short lap of normal front crawl, one lap of back stroke, and one lap of butterfly stroke. Any combination is fine really. This is a great way to finish things up and burn some more calories.

Looking for more ways to stay fit this summer? Check out my article on Summer Workout Motivation here, and take a look at my Top 10 Summer Weight Loss Foods to get your eating habits on track.

Have any questions or feedback about this Summer Water Workout in 8 Moves? Please leave a comment below…

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7 Tricks to Ditch Sugar Cravings http://weightlossandtraining.com/7-tricks-to-ditch-sugar-cravings?utm_source=rss&utm_medium=rss&utm_campaign=7-tricks-to-ditch-sugar-cravings http://weightlossandtraining.com/7-tricks-to-ditch-sugar-cravings#comments Sun, 06 Jul 2014 10:37:01 +0000 http://weightlossandtraining.com/?p=13917 There’s little denying it – sugar is not conducive to a healthy lifestyle. Learn how to ditch sugar once and for all with these simple tricks.

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7 Tricks to Ditch Sugar Cravings

Fighting off the Cravings

The research is in, and there’s little denying it – sugar is not conducive to a healthy lifestyle. In fact, it seems to be pretty addictive.

The problems with sugar are actually numerous. First off, it’s not at all helpful to your dieting efforts. When sugar isn’t burned off, a lot of it gets stored as fat. This is why it’s important to watch for low-fat and fat-free foods, as they often add extra sugar to make up for the loss of flavor.

Sugar also disrupts your blood glucose levels, messing up your energy levels throughout the day and leadings to cravings and hunger spikes. In the worst of cases, too much sugar in a diet can contribute to the development of type 2 diabetes. There’s even evidence that it can increase your risk of certain types of cancer.

All around, the stuff is bad, especially when it’s in its most processed forms. On top of the drawbacks, it also contains no nutritional benefits. Although sugar cane in its natural form contains vitamins and nutrients, these are all stripped in the refinement process.

The Challenge: Ditching Sugar for Good

There’s one other important factor to consider here – ditching sugar is no easy task! You really have to commit to it, because the stuff is pretty addictive. Some studies even show that it affects your brain in the same way as other drugs.

On average, it typically takes a couple of weeks to beat the sugar cravings. You can still enjoy fruits and other whole foods that contain natural sugars, but the goal is to remove everything that contains added sugar.

If you’re up for it, here are 7 tricks to ditch sugar cravings and boost your health:

1. Watch Out for “Health” Foods in Disguise

I’ve already alluded to this one, but you really need to check your labels before purchasing fat-free and low-fat health foods. In most cases, processed sugars have been added.

Some of the worst contenders to watch for on labels include:

  • Brown Rice Syrup
  • Cane Sugar
  • Corn Sweetener
  • Corn Syrup
  • Dextrin and Dextrose
  • Evaporated Cane Juice
  • Fructose
  • High-Fructose Corn Syrup
  • Honey
  • Lactose
  • Maltodextrin
  • Maple Syrup
  • Molasses
  • Palm Sugar
  • Sucrose

2. Avoid Sauces & Dressings

Unfortunately, most prepared sauces and dressings are full of added sugars. Watch your labels closely, and try to make your own dressings if you can. Check out mu Healthy Salad Dressing Recipes for some easy ideas.

3. Go for Full-Fat Dairy

In line with the above thinking, you should avoid low-fat dairy products for the same reasons. This may sound counter-intuitive to a healthy diet, but full-fat dairy is actually more filling and satisfying, which cuts down on overeating and helps you beat the cravings!

4. Enjoy Your Fruit Whole

You don’t need to cut out the fruit, but you do need to cut out the fruit juice and dried fruit. This stuff is packed full of sugar without the added health benefits of all the fiber – an important ingredient that actually helps you lose weight. So keep it healthy, and keep it whole.

5. Eat More Healthy Fats

Healthy fats are great ingredients to include on a healthy diet, especially when you’re removing the sugar. Healthy fats like the omega-3 fatty acids in olive oil, avocadoes, and almonds help keep you feeling full and add a lot of flavor to your meals. The added bonus? They also boost your metabolism and help you burn more fat! Take a look at The 5 Best Healthy Fats for Weight Loss here.

6. Stick to the Basics

By focusing on whole ingredients that are rich in vitamins and minerals, you’ll ensure that your body gets the nutritional support it needs, making it easier to go without the sugar. Lots of vegetables are the best place to start, and add flavor to your meals with natural herbs and spices.  One bonus tip within this one is have a glass of water as soon as your craving starts to unravel in your head…water is incredible in filling you up and making sure the thirst is not the real cause of the craving.

7. Be Patient!

Although the worst of it will be over after a couple weeks, it can still take up to a couple months before you’re completely over your old habits. So stay committed, focus on your health, and live your sugar free life to its fullest. Your energy, your weight loss efforts, and your workouts will be better for it!

Looking for another radical change to your eating habits? Check out my article on Wheat Belly: Lose the Wheat, Lose the Weight.

Have any questions or feedback about these 7 Tricks to Ditch Sugar Cravings? Please leave a comment below…

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The 3-Minute, 360-Degree Ab Workout http://weightlossandtraining.com/the-3-minute-360-degree-ab-workout?utm_source=rss&utm_medium=rss&utm_campaign=the-3-minute-360-degree-ab-workout http://weightlossandtraining.com/the-3-minute-360-degree-ab-workout#comments Sat, 05 Jul 2014 17:40:36 +0000 http://weightlossandtraining.com/?p=14963 If you’re looking for a simple way to boost your six pack results, this routine will really help punch up your efforts in just 3 minutes!

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The 3-Minute, 360-Degree Ab Workout

Punching Up Your Abs

I’m not claiming that you can knock out a full ab workout in 3 minutes. But if you’re looking for a simple way to boost your six pack efforts, this little routine can really help.

When it comes down to it, a sexy six pack is all about effort, frequency & variation.

If getting a six pack is on your summer to-do list, there’s still time, but you’ve got to put in the work. That means working out your abs a little more than usual. Here’s what I recommend doing:

1. Twice a week, I want you to run through my Best Ab Workout here. I like to do this one on Mondays and Thursdays myself. This workout is a great way to really work your abs and build serious size and strength in your core. Make sure you leave at least 2 days in between dedicated workouts.

2. On 3 other days a week, I want you to do this 3-Minute, 360-Degree Ab Workout. Tack it on to the end of your other workouts, or throw it into your morning routine. I like to do this one on Tuesdays, Fridays, and Saturdays, allowing for a couple days a week of total rest for your abs.

By challenging your abs at this frequency, you’ll do more to really wear them out, burn belly fat, and see serious results. And with only three minutes, you’re not going to wear them out and interfere with potential recovery.

At the very least, use this workout as a bonus workout a few days a week.

Ready for your 3 minutes?

The Total 360-Degree Ab Workout

Run through the following exercises, without resting in between. Make sure you move quickly and engage your abdominal and core muscles throughout!

Plank, 30 seconds (view exercise)

Balance yourself on your toes and forearms, engage your abs and core, and hold here for 30 seconds. Make sure your legs, back, and neck are aligned.

Side Plank, 30 seconds per side (view exercise)

Now turn to the side and balance on the side of one foot and with one palm against the floor, Again create a straight line with your body, lifting your hips towards the ceiling. Hold here for 30 seconds and repeat on the opposite side.

Superman, 30 seconds (view exercise)

Lie on your belly now, and raise your arms and legs as much as possible as your core muscles stay rested against your workout mat. Hold here for 30 seconds.

Bicycle Crunches, 30 seconds (view exercise)

Lie on your back, and alternate between opposite elbow and knee as your bring them together, using your core muscles to lift in each move.

Lower Ab Bicycle Crunch, 30 seconds (view exercise)

End this 3-minute routine with a set of lower ab bicycle crunches. Extend one foot toward the ceiling as you hold the opposite foot a couple of inches off the floor. Hold for 2 counts, then switch feet, alternating for 30 seconds.

Have a little extra time? Run through this one a second time to double up on your efforts. Remember, you don’t want to totally overdo your abs, but frequency and intensity are definitely important considerations if you want to see fast results.

Have any questions or feedback about my 3-Minute, 360-Degree Ab Workout? Please leave a comment below…

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6 Veggies with a Ton of Protein http://weightlossandtraining.com/6-veggies-with-a-ton-of-protein?utm_source=rss&utm_medium=rss&utm_campaign=6-veggies-with-a-ton-of-protein http://weightlossandtraining.com/6-veggies-with-a-ton-of-protein#comments Tue, 01 Jul 2014 20:03:37 +0000 http://weightlossandtraining.com/?p=14948 It's time to mix up your protein sources with these 6 veggies that pack a ton of protein & are very nutrient dense.

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6 Veggies with a Ton of Protein

Boost Your Protein

There’s little denying the importance of protein on a weight loss or muscle building diet. Whether you’re a trainer like me or new to the gym, protein can have a big impact on your fitness efforts.

That said, you don’t need to go all-meat to boost your protein intake, and in fact, there’s a lot of research out there suggesting that too much animal-based protein can have some negative side effects on your health.

The trick? Mix it up a bit, and make sure you’re getting a variety of protein sources. This will ensure more diverse nutritional support for energy and muscle building. Plus, if you’re vegetarian or vegan, you need some other options.

Today I’m reviewing 6 veggies that have a ton of protein. The protein in these veggies may not contain the same number of amino acids as animal-based protein, but they still go a long way to support lean muscle and a fast metabolism. Plus they come with a ton of other vitamins and minerals to support a healthy lifestyle. At the very least, consider including more of these in your everyday diet.

6 Protein-Packed Veggies for a Healthy Lifestyle

Spinach

Spinach always tops my list of veggies for a number of reasons. But in addition to the obvious (high fiber content, good source of calcium, antioxidants), spinach is also really high in protein. In just half a cup of spinach, you get three grams of protein, which is pretty good when you consider how easily this stuff can be blended into a smoothie. I like to go with the organic fresh stuff myself.

Peas

With an even bigger protein kick than spinach, peas are another great veggie source of protein. Half a cup of peas contain three and half grams of protein. I like to buy the frozen ones to avoid the preservatives in canned peas. Throw them into a stir fry or enjoy them as a side dish.

Baked Potato

Potatoes have gotten a bad rap for their carb and starch content, but they’re still a good one to throw into the mix, especially if you want to cut down on your processed carb intake (like wheat). Baked potatoes are the best way to go so that you avoid the added fat that comes with frying. One medium-sized potato contains around three grams of protein, and it comes with a serious dose of vitamin C.

Broccoli

Another great stir fry addition, broccoli is one I like to keep on hand at all times. A single serving contains over two grams of fiber and two grams of protein. Enjoy broccoli steamed, baked, or in a salad raw. It also comes with a good serving of antioxidants.

Brussels Sprouts

They may not be at the top of your list, but you might want to give this healthy veggies a second chance. Half a cup contains 2 grams of protein and a ton of energy-boosting vitamins and minerals, including potassium and vitamin K. I like to roast them myself.

Chickpeas

Chick peas and lentils are some of the best vegetarian sources of protein you can include in your diet. These little guys are also extremely versatile. You can heat them up, include them in a stir fry or even pasta, or mix them into a cold summer salad. For a great idea to get you started, check out my Super Healthy Chickpea Salad Recipe.

Looking for more great summer veggie recipes? You’ve got to try my Top 5 Veggie Burger Recipes here – definitely delicious!

Have any questions or feedback about these 6 Veggies with a Ton of Protein? Please leave a comment below…

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