Weight Loss & Training http://weightlossandtraining.com Weight Loss Tips & Workout Routines Fri, 28 Nov 2014 04:35:59 +0000 en-US hourly 1 http://wordpress.org/?v=4.0.1 How to Make Green Juice Without a Juicer http://weightlossandtraining.com/make-green-juice-without-juicer http://weightlossandtraining.com/make-green-juice-without-juicer#comments Wed, 26 Nov 2014 01:23:08 +0000 http://weightlossandtraining.com/?p=15507 Not only can you have a more nutritious drink that keeps you full longer and helps fight cravings but you don't even need a juicer. Find out how...

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How to Make Green Juice Without a Juicer

Take a Shortcut on a Healthy Snack

If you’re anything like me, you’ve probably been exhausted by all the talk about juicing lately and the trend is only getting stronger. It’s great and everything but there is a but! Although you get a boost of nutrients from juicing you’ve probably also notice that the waste is quite surprising.

Simply said you’re throwing away almost all of the fiber when juicing. And that fiber is something else that’s really great for your body and your overall health.

Two perfect examples that fiber is something you should not be throwing away are that they help preventing cravings by keeping you full longer and that in turn also helps you with keeping your weight in check.

So let’s look at a simple solution to your green juice needs, with a major bonus of not even needing a 700 dollar juicer!

Make Green Juice without a Juicer

All you need for this green juice is a blender. Combine the following superfood ingredients, blend on high, and enjoy – with the fiber!

  • 2 granny smith apples, cored and sliced
  • 2 celery stalks, chopped
  • ½ of a small cucumber, peeled and chopped
  • 5 or 6 kale leaves, de-stemmed
  • 2-inch piece of ginger root, peeled
  • 1 kiwi, chopped
  • 1 cup of water

Add a few ice cubes if you want it to be chilled, and blend until you get a desired consistency. This green veggie smoothie is way healthier than what you get with a juicer, because you’re not leaving a single thing out! Plus you’re cutting down on the waste in a big way.

The ingredients in this green juice recipe will not only boost your overall health, they’ll also boost your metabolism and help you shed the fat.

Looking for some more healthy recipes you can throw together with the blender? Check out my tasty Fruit Smoothie Recipes here, or try my Chocolate Caramel Superfood Smoothie.

And if you’re looking for a great plant-based protein supplement to add a dose of protein to your smoothie or juice, check out one of the tastier and nutritious ones I’ve found to date: Sun Warrior Plant Based Protein.

Anything else you would add to this high-fiber juice? Please leave a comment below…

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The Best Way to Gain Lean Muscle http://weightlossandtraining.com/best-way-gain-lean-muscle http://weightlossandtraining.com/best-way-gain-lean-muscle#comments Tue, 25 Nov 2014 03:26:06 +0000 http://weightlossandtraining.com/?p=15505 We all want to gain lean muscle mass but knowing the trick to do so is a whole other challenge. Find out 3 simple strategies you can implement today .

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The Best Way to Gain Lean Muscle

Simple Strategies for Muscle-Toning Success

So many of us want to do nothing other than gain lean muscle mass, but knowing the secret of how to do this is a whole another story.

If you’ve already guessed that the secret has to do with training with weights, you’re right. But it’s not as simple as just picking up a dumbbell here and there, or jumping on one of those weight machines.

It’s not complicated either, but it does take a little thinking. Today we’re going to review 3 simple tips for lifting right so you have the biggest impact on your toning results.

And if you’re worried about bulking up, forget it. These tips aren’t meant to make you big and bulky, but rather boost muscle mass in a natural and lean way.

Make the Biggest Impact with these 3 Strategies

1. Do Compound Exercises

This is one of the most basic rules of lifting, but it’s also the most frequently overlooked by beginners. A compound exercise is any movement that involves multiple muscle groups and joints simultaneously. A great example of this is the dumbbell chest press, which utilizes your pectoral muscles, deltoids, and triceps to engage that push. Other great examples of compound exercises include: pushups, squats, lunges, deadlift, kettlebell swings (view my ultra popular Kettlebell Workout Routines), pull-ups and plank.

What’s the advantage? You’re going to be more productive with your time at the gym. Compound exercises also help you build strength more quickly, allowing you to progress faster in your routine.

2. Lift Heavier Weights

Lifting heavy is essentially if you want to build muscle. Again, you’re not necessarily going to bulk up by this strategy alone, but if you want to make any gains and boost your fat-burning potential, you’ve got to challenge your muscles.

What’s the advantage? Your muscles are going to be seriously stressed, and that’s a good thing. It’s during recovery that you gain lean muscle mass. Now if you for some reason notice you are getting bulky all you have to do is restrict your calorie intake or simply add more cardio.

3. Replace Cardio with CrossFit

Cardiovascular training is still important, but you need to get out of the cardio-means-treadmill mindset. There are a lot of ways to challenge your cardiovascular system, and CrossFit is one of those ways.

What’s the advantage? What’s great about CrossFit is that it challenges your muscles but also gets your moving. And yes, you can do CrossFit without taking a class or better yet do your own by reading my article on CrossFit Exercises.

One more tip: Gaining lean muscle mass also depends a lot on diet. Make sure you’re getting your daily dose of protein, and top up with a high quality protein supplement like Optimum 100% Natural Oats & Whey or Vega Sport Performance Protein. Don’t skip this step, gaining lean muscle means you need to flush your muscles with the amino acids found in proteins otherwise you won’t see a gain and in fact may notice less muscle mass since if you don’t feed them adequately you can actually cause more damage (known as atrophy).

Make a pledge to do at least one of these strategies by leaving your comment below. Of course, I’d be happy to hear any questions as well…

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The 10-Minute, 1-Dumbbell Definition Workout http://weightlossandtraining.com/10-minute-1-dumbbell-definition-workout http://weightlossandtraining.com/10-minute-1-dumbbell-definition-workout#comments Tue, 18 Nov 2014 16:53:27 +0000 http://weightlossandtraining.com/?p=15471 If you're tight on time this week all you need is a single dumbbell to knock out this full body workout & get some serious definition in your problem areas.

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The 10-Minute, 1-Dumbbell Definition Workout

Knock It Out Fast in these Killer Moves

Tight on time this week? All you need is a single dumbbell and a little energy to knock out this full body workout.

This routine only takes 10 minutes. It combines full-body moves with a little resistance training, burning a bunch of calories and giving you some extra definition.

Ready to jump into this one?

Grab a dumbbell that gives you low to moderate resistance, and run through these fast toning exercises.

The 1-Dumbbell Total Body Workout

For each of these moves, you’re going to do as many reps as you can in 30 seconds. Rest for 15 seconds in between each exercise, but no more than that!

  1. Dumbbell Squat (view exercise)
    Holding the dumbbell close to your torso at chest-height, engage in 30 seconds of squats.
  2. Front Deltoid Lift
    Starting with your arms extended and the dumbbell at your waist, lift it to shoulder-height with both hands, pause, and return to starting.
  3. Deltoid Lift, Left Side
    Now hold the dumbbell with your left hand and lift up at your left side to shoulder-height. Hold and repeat as many as possible in 30 seconds.
  4. Deltoid Lift, Right Side
    Do the same exercise again, but this time at your right side.
  5. Dumbbell Row on Bench, Left Hand (view exercise)
    Grab a workout bench, rest on it with your right leg and hand with your left foot flat on the floor, and do a series of rows with your left hand.
  6. Dumbbell Row on Bench, Right Hand (view exercise)
    Repeat the last move, but this time rowing with your right hand.
  7. Left Hand Woodchopper (view exercise)
    Hold the dumbbell in your left hand, start in squatting position, and lift your body to standing as you bring the dumbbell up across your torso and overhead.
  8. Right Hand Woodchopper (view exercise)
    Do the same exercise again, but this time holding the dumbbell in your right hand.
  9. Seated Tricep Extension (view exercise)
    Hold the dumbbell overhead with both hands while seated, and knock out as many tricep extensions as you can in 30 seconds.
  10. Left Hand Bicep Curl
    In standing position, hold the dumbbell in your left hand and engage in a series of bicep curls.
  11. Right Hand Bicep Curl
    Repeat the last exercise on your right side.
  12. Lunge & Press, Left Side
    Holding the dumbbell in your left hand and just above your shoulder, engage in a traditional lunge with your left foot forward.
  13. Lunge & Press, Right Side
    Repeat the last move, holding the dumbbell in your right hand and your right foot forward.
  14. Dumbbell Crunch
    Last but not least, sit on a mat in a crunch position, knees bent. Hold the dumbbell against your chest, and finish off with as many crunches as you can.

Looks like a lot, but it’s pretty easy to move through these ones quickly. I guarantee after these 10 minutes you’ll feel ripped and toned. This is a great workout to do when you’re short on time and need a little pick-me-up, or just before heading out for the day.

Make sure you feed your muscles within 30 minutes after this killer little routine. Check out my all-time favorite Optimum 100% Natural Whey, or try the new and delicious Optimum 100% Natural Oats & Whey – both offer some seriously high-quality protein to repair and replenish your muscles.

Have any questions or feedback about my 10-Minute, 1-Dumbbell Definition Workout? Please leave a comment below…

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Get Strong Sexy Legs with this Workout http://weightlossandtraining.com/get-strong-sexy-legs-workout http://weightlossandtraining.com/get-strong-sexy-legs-workout#comments Sun, 16 Nov 2014 20:03:47 +0000 http://weightlossandtraining.com/?p=15473 This intense power leg workout is designed to build the sexy curves through your thighs, butt & calf muscles while boosting your fat-burning in 30 minutes.

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Get Strong Sexy Legs with this Workout

Get a Ripped Lower Body Fast

Want to know why personal trainers are always pushing leg workouts to hard?

First off, we recognize how important your lower body muscle groups are to your overall fitness. Whether it’s getting rid of back pain or improving your endurance when taking the stairs, leg workouts can be the fix.

Second, your legs contain some of the largest muscles in your body, and that means they can make a bigger impact on your fat-burning potential. The more muscle tissue you have, the higher your resting metabolism, so even when you’re not moving you’ll be burning more calories and fat.

In other words, leg workouts get you more bang for your buck and we can all use a few extra bucks these days right?!

My 30-Minute Maximum Gains Leg Workout

This workout consists of 6 moves in just 30 minutes. I consider it a power leg workout for its intensity, but it’s appropriate for both beginners and more advanced lifters.

For all of these moves, you want to aim for a weight that maximizes your reps at about 8 per set. That means you should be running low on steam at about the 7th or 8th rep.

Ready to build strength and burn some serious fat?

Start with a 5 minutes warm-up of either jump rope or sprinting in place (tuck your knees up and don’t move forward). Then knock out these exercises…

3 sets of deadlifts with barbell
Make sure you keep your back straight for this one, and bend at the waist as you lift and lower. Deadlifts are great for the biggest muscles in your legs, plus your core and lower back.

To view this exercise, click here.

2 sets of lateral lunges
If you want to target your hips as well as your hamstrings, throw a lateral lunge into the mix. Make sure you do the same number of reps on each side (1 set per side).

To view this exercise, click here.

3 sets of standing calf press
Pick up that barbell again, but drop the weight a bit and rest it against your upper back and shoulders. Slowly and in controlled movements, use your calf muscles to raise yourself towards the ceiling, balancing on the balls of your feet.

To view this exercise, click here.

3 sets of dumbbell squats
No leg workout is complete without a few squats. Make sure your form is right before knocking out this one: Keep your back straight, bend at your knees, and lower yourself as close to the floor as possible without letting your knees move past your toes.

To view this exercise, click here.

2 sets of seated hamstring curls
I like to make use of machines for certain moves, and this is one of them. Make sure the weight isn’t so high that you have to engage your whole body. You want to make sure you’re really targeting your leg muscles, and your hamstrings specifically.

To view this exercise, click here.

3 sets of knee tucks on bench
Round out this killer routine with a few knee tucks on a workout bench or step. These are great for your upper leg muscles and glutes, and will also really work your core muscles.

To view this exercise, click here.

Make sure you finish off with post-workout shake to refuel your muscles. Take a look at my recommendations for Best Post Workout Protein here.

Any questions, feedback or concerns about this leg workout please leave me a comment below…

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7 Foods Packed with Age-Fighting Antioxidants http://weightlossandtraining.com/7-foods-packed-with-age-fighting-antioxidants http://weightlossandtraining.com/7-foods-packed-with-age-fighting-antioxidants#comments Fri, 14 Nov 2014 03:08:51 +0000 http://weightlossandtraining.com/?p=15472 The research on antioxidants and their ability to prevent aging keeps pouring in so it's ultra important to eat foods high in them. Check out 7 of the best here.

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7 Foods Packed with Age-Fighting Antioxidants

Stock Up on Superfoods

If you haven’t heard by now, we all need antioxidants like we all need a freaking break from all that nagging stress on our heads. The great thing is that the research on the benefits of antioxidants just keeps pouring in and a lot of it is shown to help reduce the stress our poor cells face each and every day through all the chemicals and pollutants in our air and food.

These chemicals wreaks havoc with our cells ability to regenerate and are known to cause major health problems such as cancer so boosting our intake of foods high in antioxidants is tremendous.

So which foods contain the most antioxidants?

This quick list contains some of my favorites. The great thing I’ve found about antioxidants is that they’re packed into some pretty satisfying foods.

Goji Berries
A lot of berries are high in antioxidants, but goji berries are especially great. They contain a high amount of 2 antioxidants, lutein and zeaxanthin. You can snack on the dried kind or drop them into your tea for a natural sweetener.

Beets
These veggies are already pretty popular for their iron content and other phytonutrients, but did you know they’re high in antioxidants that fight inflammation?

Chia Seeds
These little guys are way better than flaxseed, for both their antioxidant and fiber content. I like to add a tablespoon to my morning smoothie. Grab some Nutiva Organic Chia Seeds here.

Brazil Nuts
A lot of nuts are high in antioxidants, but I’m offering up a new nut today – brazil nuts. They’re really hearty, so they make for a great snack, and they’re high in the antioxidant selenium. Plus they boost your body’s ability to produce more antioxidants!

Acai Berries
This is the second berry to include on your antioxidant list. Acai berries are loaded with antioxidants and make for a great smoothie.

Green Tea
This is one you’ve probably heard of, but there’s no leaving it off my list. Green tea offers an alternative way to fit in your daily antioxidants. Add Green Foods Matcha Green Tea and you’ll pack in a serious antioxidant punch.

Pomegranates
The last one on my list is also pretty versatile. Throw the juice into a smoothie or enjoy a bite-size snack. Either way, the pomegranate is one powerful antioxidant-rich fruit.

BONUS
Need one more? Try adding NOW Spirulina Powder to your smoothies. This algae-based supplement is packed with antioxidants and other health-boosting vitamins and minerals.

This is a bit of a beginner’s list of antioxidants, but don’t underestimate their ability to reduce inflammation, fight aging, and boost overall health.

Have any questions or feedback about these 7 Foods that are Packed with Antioxidants? Please leave a comment below…

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Follow This Formula for Breakfast to Lose Weight http://weightlossandtraining.com/follow-this-formula-for-breakfast-to-lose-weight http://weightlossandtraining.com/follow-this-formula-for-breakfast-to-lose-weight#comments Tue, 11 Nov 2014 02:03:51 +0000 http://weightlossandtraining.com/?p=15465 Breaking apart your breakfast with a simple formula will allow you to lose & keep the weight off & the best part is that it's all about a balanced approach.

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Follow This Formula for Breakfast to Lose Weight

Start Your Day Right and Stay Fit!

I’ve heard people debate the value of a good breakfast, but in the end, I’ve always found that breakfast is incredibly important and the impact it makes on the waist-line shows.

Not only does it jumpstart your metabolism for the day, but it also keeps you energized all morning long. This can have a big impact on whether you meet your daily health and fitness goals.

Follow this formula every morning, and you’re guaranteed to make the most out of your first meal of the day.

The Best Breakfast Formula for Weight Loss

Calories:

First thing’s first. In terms of overall calories, you want to keep things under 300-400 calories. This is especially important when it comes to maintaining or losing weight. The only exception is if you’re on a pretty intense workout/crossfit/spinning/cardio class schedule. If so, you can safely up your max to about 500 calories.

Carbs:

Even if you’re on a low-carb diet, breakfast is where you can get away with a few more carbs than usual. This is because you’ll have more opportunities to burn them off through the day. Make sure your breakfast consists of no more than 50% carbs, and make sure they’re healthy whole grains like steal oats, quinoa, veggies or fruit.

Fiber:

You want to aim for about 5 to 7 grams of fiber in your daily breakfast, at minimum. This will help keep your energy up and ward off cravings.

Protein:

You want to make sure that every breakfast has a solid serving of protein. About 20% of your breakfast calories should be from protein, which amounts to a minimum of 15 to 20 grams. It’s essential you fuel your muscles from the get-go.  An easy way to up your protein intake in the mornings is with a protein powder like Optimum 100% Natural Whey or Sun Warrior Plant Based Protein.

Fats:

The remaining 30% of your breakfast calories should be from healthy fats, like those found in coconut oil, avocado, or nuts. Healthy fatty acids will help maintain your mental concentration throughout the day and boost energy.

Sugar:

Last but not least, you want to keep your sugar intake to a minimum during breakfast, especially processed sugars. Remember, sugars are carbs, so they’re included in the carb guidelines above. Make sure you get them from natural fruits and honey, if at all.

And that’s it! Follow this breakfast formula on a daily basis, and you’ll keep your waistline in check.

Looking for some healthy, low-fat breakfast ideas? Check out my Healthy Breakfast Ideas here. Also take a look at these Easy Breakfast Ideas to Help You Lose Weight.

Questions on anything above? Please leave a comment below…

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The Easy Way To Screw Diets Forever http://weightlossandtraining.com/the-easy-way-to-screw-diets-forever http://weightlossandtraining.com/the-easy-way-to-screw-diets-forever#comments Mon, 10 Nov 2014 03:51:05 +0000 http://weightlossandtraining.com/?p=15460 If you're tired and I mean truly tired with one diet or another then this approach will help you screw diets forever & help you feel truly satisfied with what you eat.

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The Easy Way To Screw Diets Forever

The Real Toll of Stress, and What to Do About It

I’m writing this because I’m tired, just tired of the whole diet BS strategy that I keep come across and I’m sure you are probably in the same boat and just want to scream it out right?!

Well what if I told you that this was a good thing and that I’m proud of you for making the decision to just say “F*** it all, I just want to not have to think about diets, I want to eat well and be satisfied with what I eat?!”

What you should particularly like about this is that it sets a mindset where you are being real with yourself, and I mean being real in the sense of not pretending to like a Kale & celery juice over a decadent vanilla latté! Being real with yourself is the first step in deciding on a life change that makes it a healthy yet comfortable habit that you get into with what you eat.

The easiest way to do all of this? Simply make the promise to yourself that you are going to challenge yourself for the next month to make your meals at least 80-90% of the 7 days each week. This will allow you to take control of what goes in your poor little belly that you put through the ringer so often. After all your belly is the part of you, you really should be the kindest to.

Maybe it’s a funny approach but getting to think about things in a different perspective and actually be more light-hearted about things like this with yourself has served me hundreds of times over. Do you think this is a see you can cultivate and make it mean so much more not only to you but the people you care for around you?

So now that we’re being friends with our grumbly organ who pleads with us to give it nourishment mostly put together by our own conviction what are the next steps?

A good friend of mine was actually trying to eliminate foods out of his diet and was looking at Paleo because of the clean ingredients and after seeing him go through such a killer transformation and lean out and have great definition it was truly inspirational. When I sat down and analyzed the cookbook he got it just simply blew me away because I could consider every single recipe in it.

It’s called the Practical Paleo Cookbook and the recipes are absolutely amazing. The other night I made one of them which was Italian style stuffed peppers which I made with lean ground turkey and I have to say it was one of the most delicious healthy meals I’ve ever cooked in under 30 minutes!

With simple ingredients it felt like I gave my tummy something it not only enjoyed but also felt great because it was so clean and if you can have that same exact feeling time and time again>? The good news is that you don’t even have to do the full Paleo “diet” but use the principal of the clean ingredients and you are going to WIN!

I’d love to hear you feedback on this and any experiences you have to share on this matter so please leave a comment below or share it with your friends on Facebook/Pinterest/Twitter, etc.

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How Stress Screws With Your Body http://weightlossandtraining.com/how-stress-screws-with-your-body http://weightlossandtraining.com/how-stress-screws-with-your-body#comments Thu, 06 Nov 2014 02:25:16 +0000 http://weightlossandtraining.com/?p=15402 Do you really know how hard stress can be on your body? Get the low-down on stress & take action with simple steps on how to reduce your stress immediately.

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How Stress Screws With Your Body

The Real Toll of Stress, and What to Do About It

I’m sure you already have a good idea of how much stress can interfere with your fitness and diet habits. But do you know how bad stress really is for your body?

Let’s just say it’s pretty bad. After years of working in the health and fitness industry, I’ve learned a lot about the real effects of stress on health and I thought it was really critical to inform you with this article.

Acute vs. Chronic Stress

Ultimately this difference means everything. One stressful incident isn’t enough to ruin your health, but increased stress over time is where the real toll on your body happens.

The culprit is cortisol. This stress hormone is a vital part of your fight or flight response. In occasional doses it doesn’t really do any harm. But when it’s released too often or for long periods of time, damage occurs to a number of bodily systems. In fact, scientists blame most of the negative side effects of stress on cortisol.

The Toll on Your Body

Here are a few things that happen when you experience chronic or repeated stress:

Raised Blood Pressure – The impact of stress on your cardiovascular health is huge. Not only do you end up with higher blood pressure, but also elevated heart rate, and these things can lead to heart disease over time.

Reduced Immunity – Chronic stress leads to an impaired immune system over time, largely because of cortisol. You become more susceptible to colds and infections, and you’re more likely to experience inflammation and soreness.

Weight Gain – A number of studies have shown that increased levels of cortisol actually lead to more belly fat specifically. Not only does stress make you put on weight, it makes you put it on in the worst place possible. It also contributes to insulin resistance and Type 2 diabetes.

Memory Loss – Short-term memory loss can be seriously affected by too much stress. This reflects a more general impact on your mental health and concentration, which can affect every aspect of your life.

Accelerated Aging – To make matters even worse, stress speeds up the aging process by adding to the wear and tear on your cells. Every sign of aging can be worsened here, from wrinkles to gray hair.

What You Can Do About It

Obviously this all sounds pretty serious, and it is, especially if you find yourself unable to deal with stress for long periods of time.

Here’s some clear and highly effective advice to follow:

  • Take a deep breath.  In fact, take several deep breaths as it has been shown to reduce your stress levels almost immediately.
  • Sit down and write down the causes of your stress.  Try and do this first thing in the morning when you have the clearest head.
  • Identify ways you can reduce your stress whether it be changing jobs, finding some help from other family matters or scheduling calendars better.
  • Plan your meals and exercise schedule on Sundays and include alternatives if roadblocks come your way.
  • When you exercise, think about exerting all your energy against all the things that are causing you stress, it’s incredible how much this helps!
  • See a counsellor. Speaking about what’s causing you stress with a professional is one of the most best things you can do for stress, and if stress causes cancer then when you think about it, it’s not that expensive after all!

For further tips on how to deal with stress and anxiety, check out these posts:

And remember, the real toll on your body occurs when you encounter lots of stress for long periods of time, or on too frequent of a basis. If you want to get healthy and stay that way, you need to learn how to handle the rough patches.

Have any questions or feedback about How Stress Screws With Your Body? Please leave a comment below…

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The Best Ab Exercises You’re Not Doing http://weightlossandtraining.com/the-best-ab-exercises-youre-not-doing http://weightlossandtraining.com/the-best-ab-exercises-youre-not-doing#comments Tue, 04 Nov 2014 01:26:25 +0000 http://weightlossandtraining.com/?p=15434 Looking for a few unique ab exercises to throw into your routine? You'll need to check out these body sculpting moves to turn that sad tummy upside down.

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The Best Ab Exercises You're Not Doing

Boost Results with these Killer Ab Moves

Looking for a couple of extra ab exercises to throw into your routine that involve something other than just 1000 situps? You’ll need to check out these body sculpting moves to turn that sad tummy upside down.

I know it’s a challenge but getting into a routine is important when it comes to training and conditioning your muscles. You have to give your body time to adapt to any particular exercise or workout in order to really maximize your results. But routines can also get you into a rut.

It’s especially easy to get locked into a routine when it comes to your abs and core muscles. And if you keep doing the same thing for too long, your body’s going to stop responding, and you won’t see the result you want.

So today we’re going to look at a few awesome ab exercises that are a little lesser known, but they do a killer job at sculpting and toning your abs and core.

The 5 Best Ab Exercises You Need to Start Doing

Try some of these next time you hit the gym, or turn them into a complete abdominal workout by running through 2 or 3 sets of each.

Hanging Leg Raises (view exercise)

This one’s a classic ab exercises, but one that still often gets overlooked. It’s not as intimidating as you think, and if you think you’re still at the beginner level, you can start with hanging knee tucks (view exercise).

Ab Twists with Cable Pulley (view exercise)

I like this exercises because you can easily increase resistance as you need to. It’s also great for toning your obliques, the muscles the run along your love handles. For some variations, also try the lower ab twist (view exercise) and upper ab twist (view exercise).

Oblique Crunches on Stability Ball (view exercise)

Another effective exercise for your obliques and abs, all you need is a stability ball for this one. The added challenge to stability and balance will give you faster results.

These last 2 require a bosu ball. Consider grabbing one of your own and boost your home workout results – Bosu Ball.

One-Legged Ab Crunch on Bosu Ball (view exercise)

I like this one for how much it sculpts the lower part of your abs, and really works on that V-shape. Make sure you don’t rush through this one.

Bosu Ball Knee Tucks (view exercise)

This one gets you upright, so it’s going to involve different muscles than the others. It’s also going to help you burn a ton of fat and remember to keep your metabolism high by eating small portions of food every 2-3 hours, a protein smoothie with natural whey like Optimum 100% Natural Whey will keep you satisfied and resisting temptations that will damage all your efforts.

Looking for more ways to tone and sculpt your abs? Check out my 10 Minute Core Challenge here.

Have any questions or feedback about these Ab Exercises You’re Not Doing? Please leave a comment below…

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10 Ways to Motivate Yourself to Hit the Gym After Work http://weightlossandtraining.com/10-ways-to-motivate-yourself-to-hit-the-gym-after-work http://weightlossandtraining.com/10-ways-to-motivate-yourself-to-hit-the-gym-after-work#comments Sun, 02 Nov 2014 20:23:31 +0000 http://weightlossandtraining.com/?p=15437 The mental resistance to hit the gym after a day of work is incredibly challenging until you read this list of 10 powerful motivational tips.

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10 Ways to Motivate Yourself to Hit the Gym After Work

Planning and Gym Time

Whether your goal is to hit the gym after work or simply a long day, I’m sure you can attest to the fact that the mental game is the toughest challenge of all.

It becomes especially challenging when you have errands come up liking getting groceries, hitting the bank or picking up kids from the school and hence why it’s so important to plan out your week on the weekends.

The easy mindset is to start thinking during the week what you need to get done on the weekend and have meal plans organized, but let’s get into the 10 tips to make sure this is a foolproof strategy…

10 Tips for Getting Your Butt to the Gym After Work

  1. Eat Breakfast – It’s an old rule, but it’s really important in this instance. You need to keep your blood glucose levels stable, as well as conserve your glycogen stores over the course of the day. So eat a solid breakfast. Need quick and fat-burning breakfast ideas? Check out my article – Burn More Calories Breakfast Ideas.
  2. Don’t Overdo Lunch – Make sure you eat a healthy lunch as well, but don’t overeat. Overeating of any kind will still cause your blood glucose to spike, and that means you’ll experience a drop in energy shortly before the time you should be going to the gym.  I’ve made it easy for you with a grocery list & Abs Diet Healthy Lunch Ideas article.
  3. Snack Healthy – You also want to snack throughout the day in order to meet these same nutritional goals. Get the right stuff in your snacks, like protein, complex carbohydrates, and vitamin-packed veggies. Of course I have a few articles on healthy snack ideas but this one is one of the most popular ones – Healthy Snacks for Weight Loss.
  4. Decorate Your Office with Your Fitness Goals – I don’t mean you should cover the walls with them, but make sure you keep a photo or two visible throughout your day, or even a motivational quote on the wall. These are simple reminders that will plant the seeds of conscience motivation and my Pinterest page is full of beautiful images with motivational quotes
  5. Schedule Your Workouts – Take advantage of your calendar app on your mobile device, and schedule your daily workouts. This is a great way to keep yourself on track and make you feel committed to your schedule. Here’s another tips, 30 minutes before your workout have a banana and a pre-workout drink like Vega Sport Pre-Workout Energizer.  Having this as part of your schedule will put the nutritional component in check.
  6. Find a Co-Worker to Join You – Having a friend to work out with is an amazing source of motivation. If you find a co-worker to join you at the gym after work, it will be harder to make excuses.
  7. Change Into Your Gear Before You Leave Work – This is one of the best tricks for staying motivated after work. Once you’ve changed, you’re way less likely to change your mind on your way home.
  8. Don’t Take Your Work Stuff With You – If you can, leave your work stuff at the office and just take your gym bag to the gym. This isn’t possible for everyone, but it’s another great way to prevent yourself from skipping out.
  9. Set the Bar Low – If you really hate it, try focusing on just getting yourself to the gym rather than spending any set amount of time there. This will take some of the pressure off. If you can only knock out 20 minutes after a particularly busy day, it’s still better than nothing.
  10. Motivate Yourself with Rewards – Setting up your own reward system is helpful for any kind of motivation. When it comes to working out after work, try motivating yourself with a favorite snack when you get home, or a glass of wine with dinner. These simple things can be really motivating after a long day and will reduce the mental resistance that trips us all up.

Have any  feedback about these 10 Ways to Motivate Yourself to Hit the Gym After Work? Please leave a comment below…

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