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Archives for February 2013

3 Tips For Fat Loss & Six Pack Abs

There’s no doubt about it, anyone involved in fitness, weight loss or muscle building seeks one thing – six pack abs.

That’s the muscle group that people take notice of. It shows that you work out and are in great shape, which is why I created the program, Six Pack Finishers.

Well, the good news is that you already have a six-pack, but it’s lurking under a layer of fat (if you can’t see it).

So, what else can you do to move forward on your journey six-pack abdominals?

Sure, you can do hundreds of ab crunches every day, but it alone is not going to burn the belly fat (regardless of what the magazines say).

As such, here are 3 effective techniques and tips to get those toned abdominals that you really want, and which turn heads.

Six Pack Tip #1

Taper your meals during the day

Your body must properly digest the food after each meal. To make this happen, reduce the size of every meal as the day goes on.

Keep this saying in mind: “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Start your day with a balanced, protein-packed breakfast to get your metabolism cranking.

Eat eggs, fruit, and nuts. As the day progresses, eat every 3 hours and try to consume fewer carbs in the evening. This will help keep your metabolism cruising throughout the day and night and help to reveal those abdominal muscles.

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Six Pack Tip #2

Ban processed foods

Listen up – if you put garbage in, you are going to feel and look like garbage.

Polluting your body with processed food is the worst thing you can do for health and forgetting those six-pack abs.

Cutting out the fake food will give you more energy, less body fat, better digestion, healthy skin and a spring in your step.

⚡ Related: Learn What Ingredients Other Countries Ban, But The US Allows

Six Pack Tip #3

Increase your water intake

A simple but effective tip.

This strategy has been used by many personal trainers and bodybuilders and is one of the best ways get those flat abs.

Why?

Drinking water helps to flush out toxins and boost your metabolism. Contrary to some myths about water weight, the more water you drink, the less water weight you will retain.

Drinking water flushes out toxins and keeps our bodies working properly. Often, we eat when we don’t realize we are thirsty. So, drink a glass of water to quench your thirst before every meal and you will avoid overeating.

⚡ Related: Learn How To Calculate Your Daily Water Intake

3 Shocking Milk Lies Exposed

You’ve been lied to…

Milk is a staple of the American home. For 50 years, we’ve been told that it’s healthy and should be part of a balanced diet.

But, if you knew what’s really floating in that glass, you would never drink another drop of this toxic beverage as long as you live.

Milk has become the staple American drink of choice at mealtime. We are told to eat our cereal with it, have a glass with dinner and to eat yogurt and cheese if we want to get our daily amount of calcium.

We have been told since we were children to drink our milk if we want to “grow big and strong”. However, this couldn’t be further from the truth.

In this blog and video, you’ll learn:

  • What is in your milk
  • Chemicals that you may be consuming
  • Cancer-causing chemicals that are being pumped into cows
  • Disease caused by milk
  • Healthier milk alternatives

Milk is loaded with chemicals

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Milk is a toxic concoction of the following: Hormones, rBGH, pus, blood cells, gastrointestinal peptides, and antibiotics.

Does this sound like anything you should be consuming on a daily basis, let alone EVER?

Let me explain these further for you.

One glass of milk contains 59 different bioactive hormones, according to endocrinologist Clark Grosvenor in the Journal of Endocrine Reviews in 1992. Would you want you and your family taking estrogen, progesterone, and prolactin pills on a regular basis?

If you drink cow’s milk and eat dairy products like cheese and ice cream, you are consuming these dangerous substances.

Cows are pumped with cancer-related hormones

In case you didn’t know, rBGH, which is Recombinant Bovine Growth hormone, is a genetically engineered hormone that is directly linked to breast, prostate and colon cancer.

It is said that roughly half of the herds of cows in America are infected with this virus. In American dairies, the average lifespan of a cow has decreased from a natural lifespan of 25 years to just 5 years.

During those years the cow spends its time in a constant cycle of providing milk from painfully engorged udders. The pus from a cow that has developed mastitis ends up in its milk, which then requires an increase of antibiotics. Mastitis is a persistent, inflammatory reaction of the udder tissue that can be fatal to the cow.

Diseased cow fluids found in milk

National averages show that at least 322 million cell counts of pus are in each glass of cow’s milk. This is well above the human limit for pus-intake and has been directly linked to paratuberculosis bacteria, as well as Crohn’s disease.

Milk_Money-300x187What it comes down to is that you are literally drinking body fluids from a diseased animal when you drink milk. If you are eating cheese, you are eating a concentrated amount of milk in a small serving! You’ve got thousands of studies published in scientific journals, plenty of evidence that tells us that milk does not do the body good.

Try healthy milk alternatives

With that said, try going dairy-free for a week or two and let us know what changes you notice in your body and the way you feel. There are great options for substitutions of milk for your diet and they fit right into your Custom Meal Plan. Try coconut, almond, flax or hemp milk.

Try coconut and almond yogurt.

Instead of using butter, use coconut or palm oil.

We encourage all of our readers to do their own research to find out the scary reality of the dairy industry and the products they push on us every day. Be smart and be well.

3 Ways That Stretching Before A Workout Can Cause Injury

iStock_000020464795_Small-300x200It should come as no surprise that stretching is an important part of fitness, but why?

For those of you who don’t know: flexibility is defined as; the ability to flex, extend or circumduction the joints through their full intended range of motion (ROM).  It is through stretching that we become more flexible.

However, the vast majority of people already have an adequate level of flexibility.  In other words, you probably have ample flexibility to meet the daily exigencies of life with room to spare.

That doesn’t mean you should ignore altogether.  I mean you’re most likely strong enough to meet the daily demands of life but you still train, right?

Many trainers typically tend to overemphasize flexibility training, as opposed to developing functional strength while in a stretched position.

I mean, what good is being flexible if you aren’t strong enough move through your new range of motion?  If you develop your joints ROM without also improving the strength of your surrounding musculature can set yourself up for injury.

⚡ Related: Learn What Technique Can Be More Beneficial Than Stretching

Tip:

When you’re performing any type of strength exercises make sure you are using the full ROM, and especially for new movements and techniques.

Stretching Recommendations

Add some basic stretching to engage the muscles of which you exposed during your workout, but do it after your training session (5-10 minutes is sufficient). A good rule of thumb is to hold the stretched position for 20-60 seconds and not much more.

Now, this doesn’t mean; don’t warm up before your workouts.  You should always warm-up before an intense training session, but leave the stretching for after the workout.  I don’t recommend stretching to any real degree before your workout, it can actually prohibit you during strength exercises.

If your workout is mostly long form cardio, then stretching beforehand is more important.  I highly discourage long form cardio unless you are training for a marathon, in my professional opinion long-form cardio to get fit is broken!  I’ll prove it to you; however, I will save that for a different post.

I would recommend getting on a Custom Training Plan and let us create a workout specifically designed for your needs and your goals so you can get the best results possible.

4 Things You Should Be Aware Of Before Training While You’re Pregnant

If you’re currently expecting and are still motivated to continue with your resistance training, there are a few important things to keep in mind when training during a pregnancy. While moderate training is recommended during pregnancy; it’s important to keep yourself safe for your baby’s sake.

1. Stay Away From Exercises That Require A Prone Position 

Make sure that you stay away from any movements that require you to be in the prone position.
This includes but is not limited too; superman’s, bent over rows, push-ups, burpees, and planks.

These types of exercises should be avoided because these positions can place excess stress on the stomach and baby.

Any type of exercise that involves lying down on your stomach is definitely one you’ll want to avoid.

2. Monitor Your Body Temperature

It’s important to keep track of your body temperature as well. Stay as cool as possible; you don’t want to let your body overheat as this could put your baby at risk for developmental problems.

Tip:

Be sure to wear cool, breathable clothing during your workouts.  If possible use fans close by to keep you cooler.  Remember; it’s OK to stop if you feel yourself getting excessively warm.

3. Keep Your Heart Rate Lower

Always make sure to train at a sustainable heart rate; it’s even more important during pregnancy. While your heart rate will rise slightly regardless of the type of exercise you’re doing, don’t let it rise too high too fast.

Now is not the time to work on achieving fitness goals – you’ll want to use your resistance training while you’re pregnant to simply maintain your fitness level.  This will ensure a much easier road post pregnancy.

4. Don’t Perform Exercises That Require High Balancing Effort

Lastly, stay conscious of your pregnancy as well as the workouts you are performing while you’re pregnant. You should avoid doing very complex exercises altogether, especially those that require extreme balance throughout the range of motion.

For example, now just isn’t the time for single leg split squats, single leg deadlifts, or single leg anything for that matter. Remember, the purpose of this training is to maintain not to get ready for a triathlon.

While these are all fantastic movements that can really add another dimension to your routine; as your body weight is climbing and your equilibrium slightly off already, you don’t need to engage in more challenging exercises.  Stay balanced and safe, your baby is counting on you.

These simple little tips will help you stay on track during pregnancy and you will be on your way to staying in shape and maintaining both your health as well as your developing babies. Once your baby comes and you have been cleared by your doctor, then you can go back into your more intensive training programs or even start new ones!

6 Facts The Supplement Companies Don’t Want You To Know About Protein Shakes & Bars

If you think you have an advantage at building muscle by buying protein powder or bars, you may be sadly mistaken. So many of us have become victims of the persuasive and misleading marketing that these companies plaster all over the web and across magazines.

Of course, they seem like a great option to enhance your over-all fitness, with their bright and alluring packaging, gorgeous models promoting them, and the enticing claims they make. Sound familiar?

A protein bar is really nothing more than a candy bar with some additives that claim to get you ripped and lean in no time. Take a look at the ingredients in these protein bars; you’ll likely find high fructose corn syrup, sugar alcohols, artificial sweeteners, etc.

These are all terrible for your body and may actually cause adverse effects.

If you consume three or more protein shakes a day, you could be causing health problems due to contaminants in these products.

In an investigation published by “Consumer Reports” back in 2010, heavy metal contaminants were found in at least one sample of each of the 15 protein drinks examined!

These contaminants were arsenic, cadmium, lead, and mercury. Do these sound like ingredients you should be putting into your body?

Aside from the dangerous ingredients in protein bars and powders, experts have said that too much protein can, in fact, lead to dehydration, digestive problems, increase your risk for osteoporosis, and can even cause kidney problems. So the question is, why are we still throwing away our money on these products?

Not only are they outlandishly expensive and dangerous, but you can get your protein from whole foods. If you do need to supplement with a protein powder, go with something that is free from artificial ingredients and is all organic. Make sure you read the ingredients so you know what you are putting into your body, rather than dangerous chemicals. If you do choose to go with a protein supplement, I would recommend an Organic Vegan Protein Superfood, as it is top quality and ONLY made with natural ingredients.

Did You Know?

A half of a chicken breast contains 27 grams of protein, three scrambled eggs will give you 20 grams; all for under a dollar per serving!

It all comes down to is this simple fact: There are NO shortcuts! Mother Nature has given us the resources to live happy, healthy and productive lives.

3 Ways To Burn Fat & Boost Your Metabolism At Home

Are you burning fat at the rate you want?

If the answer is no, then you need to focus on cranking up your metabolism.

This can be done from the comfort of your own home.

So, if you want to use a resistance training program to lose weight, there are a few things to keep in mind. These things will ensure that you burn the maximum amount of fat possible.

Let’s take a look at some key things to remember:

Consider A Circuit Approach

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The first thing to think about is structuring your program so that it’s a circuit training set-up.  Circuit training is going to have you moving from one exercise to the next, as quickly as possible, with hardly any rest periods in between.

Because of this, it tends to produce the absolute best metabolic boosts possible, causing you to burn off calories at an accelerated pace for the hour’s post-training.  In fact, you can burn calories for up to 24 hours after an intense training session.

If you want to increase post-exercise calorie burn; aka the “after-burn” effect, circuit training is an effective way.  Just be sure to challenge yourself and lift heavy enough weights to keep resistance up for high intensity and maximum results.

Cardio Intervals

Next, you need to add intervals of cardio 
if you aren’t going to implement circuit training into your resistance training.

Place short bouts of cardio in between sets when you’d typically be resting.  This will keep your heart rate higher throughout the workout and allow you to ‘kill two birds with one stone’, avoiding long, boring and repetitious cardio training afterward.

Here are some of the best exercises and combined movements for your circuit training program:

-mountain climbers
-burpees
-jumping jacks
-jump squats
-box jumps

⚡ Related: Learn if HIIT is Right For You

Don’t Forget About Your Diet

Lastly, but most importantly, do not forget about your diet.

Diet is one of the most crucial things, and you’ll need to be disciplined if you want to ensure lasting success in health and fitness and the easiest way to do this is to get on a Custom Meal Plan. Many people think that they can just exercise their way to fat loss, however, you’re in for a rude awakening if you don’t balance your life with a healthier diet.

If you aren’t making better choices in the kitchen, it’s going to be very difficult to accomplish health and wellness.  Once you get going, don’t look back; because once you get there, you’ll wonder why you waited so long.

Always make sure you are aware of what you’re eating throughout the day, if you’re conscious of it, you can control it. Crash diets are a no-no and can cause more harm than good. Remember that the goal is long-term success and sustainability.

Let’s get fit together!

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