We have all heard of them...Fad diets, weird exercises, etc. Listen there is no easy way to say this but no matter what, the old school way is the way to go.
Many people want to get healthy, lose weight, get toned, and so on. I'm one of them. I've tried it all and once I snapped into reality I realized there is only one way to get there. Doing it right, slow and RIGHT. Like I said. Old School! It's stuck around for a reason right?
Let's start with what we eat.
The truth is, no matter how much we exercise, if we eat like crap then nothing will change.
- Forget counting calories first. Read ingredients!!!!!! If you can't ready it the you shouldn't eat it.
- Stay away from excessive sugars, salt, fats, fast foods. More importantly, avoid splenda and fat free food, they are drenched in chemicals that will just make you unhealthier. Did you know that Aspartame will cause more weight gain than regular sugar?
- A good breakfast of complete carbohydrates & protein to fuel you body for the day. People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, that person is starved, which means, you will ruin everything you've worked for. Breakfast ideas? a nice protein shake, bowl of oatmeal with fruit and a drop of honey, fruit, wheat cereal. Take your vitamins and Omegas each morning to put order and efficiency in your body. Consume most calories early in your day.
- Snacks!!! Cheese, turkey slices, raw veggies, yogurts(full fats), fruits, I like wheat thins with cheese, etc. Keep it unprocessed. No chips!
- Protein provides the muscles Carbohydrates provides the glycogen that is essential for good training and ENERGY. It's ok to eat carbs which is what most people don't understand, just be sure to eat carbs 90-120 minutes prior to your training.
Back to Calories- Ok counting calories is a must, I admit it, BUT, if you're inactive. Active and athletic people need these calories. Why? Calories=Enery. Simple. Have you ever tried working out while eating very light. It's the worst feeling in the world. If you don't exercise and you're lying around, then yes, count those calories because you're not burning anything. If you're active...then what's the math? CALORIES=ENERGY!!!!
How do you know how many calories you need???
According to your body and activity level? I just use sites that calculate it for me...here are a few...
1. http://www.freedieting.com/tools/calorie_calculator.htm
2. http://caloriecount.about.com/cc/calories-goal.php
3. www.mayoclinic.com/health/calorie-calculator/NU00598
When it comes to food its pretty simple. I like to call it My great Grandma Diet. Think about what your great grandma ate? Back then there weren't many chemicals or hormones injected into your food and meats.
Main Rule- Just keep it Unprocessed
Main Rule- Just keep it Unprocessed
- Red meats are not good foods for a super healthy body, especially now a days. Limit it to maybe once a week and go for lean meat. If you must, grass fed is best.
- Not all fats are bad. Vegetables, avocados, and fish oils and nuts are great for the body. Olive oil is great. Cook with coconut oil, canola oil, grapeseed oil
- Examples of good foods are: Yogurt, nutritional bars, healthy soups(homemade), veggies (raw), pancakes (homemade), tomatoes, fruits, organic cereals, skinless chicken, fish, whole grains, beans bananas, smoothies, bagels, whey protein( your weight divided by 2.2 multiplied by 1.5), egg, tofu, nuts, turkey, wheat pastas, peanut butter, sweet potato, dark berries, fruit juices (juiced, not bottles), low fat cottage cheese, green tea, water (8-10 glasses a day), olive oil, raisins, oatmeal.
- How do I do it? Big Breakfast, Snack, Normal Lunch, Snack, Small Dinner -Works great for me. Never forget, Breakfast is the most important meat of the day, and it will be burned with daily activity and execise. You sleep off dinner. So do the math.
Working Out
First things first. We all need to weight train 3 to 4 times per week. The first mistake(even me) people make is doing excessive cardio and no weight training. Sure you will lose some weight but it isn't the same. Maintaining muscle will keep your metabolic rate high so that fat loss continues at a steady pace. For each pound of muscle you gain, you lose 50 calories a day. Muscle burns fat. Not much more to it. Do weight training before cardio training. Weight training uses your body's storage of glycogen (stored carbohydrates), leaving the fat stored in your body for cardio training fuel. Do cardio exercise 3 to 4 times per week with the majority of the training at a heart rate suitable for your age. This provides the maximum fat burning condition for your body. Sessions could be 20, 30, 45, or 60 minutes in duration. Doesn't really matter since cardio is more of a tool. Keep your heart rate up and cardio no less than 20 mins. Cardio training raises levels of certain hormones that promote greater fat usage. The more you train, the more efficient your fat burning machine becomes. Run, StairMaster, Bike, Spin, Swim, anything that keeps you moving.
For example.... what I do is...
Week one- Cardio Monday and Wednesday and weight training Tuesday and Thursday
Week two- Weight training then cardio 4 times a week
This works for me. Everybody is different and what works for me might not work for you. I say just try different routines until you feel comfortable with one and you start seeing changes.
You don't even need expensive gym memberships. With a couple of resistance bands and a good dvd or webpages dedicated to this You'd get an even better work out than at the gym. I'm a fan of Live Exercise
I also like some of the MANY dvds out there.
Also..Do Yoga at least once a week. Your body will thank you! There are many DVDs out there as well as Free Yoga in some cities. Just Google search "free yoga" in your city and see what pops up.
There is so much more information but can't remember it all now. I will keep posting on here and ask me any question you want :)
Loved this article:
http://health.yahoo.net/experts/yourbestfitness/brooke-burkes-hot-body-tips
If you’re not sold on the idea that 40 is the new 30, all it will take to be completely convinced is a quick chat with Brooke Burke-Charvet. At age 40, the Dancing With the Stars cohost and mom of four is as vibrant, slim, and sexy as ever. Check out our interview with her in the June issue of Prevention, and read on for her fitness tips and tricks for looking and feeling great after hitting the big 4-0.
Check out our 8 Flat Belly Shortcuts for specifics.
For ideas, check out our 26 Healthiest Food Awards 2012.
See Prevention’s primer on how to Get Your Best Night’s Sleep Ever (sex tip included!).
You can also check out our 10 Diet Splurges—And How Often You Can Afford To Make Them.
Loved this article:
http://health.yahoo.net/experts/yourbestfitness/brooke-burkes-hot-body-tips
If you’re not sold on the idea that 40 is the new 30, all it will take to be completely convinced is a quick chat with Brooke Burke-Charvet. At age 40, the Dancing With the Stars cohost and mom of four is as vibrant, slim, and sexy as ever. Check out our interview with her in the June issue of Prevention, and read on for her fitness tips and tricks for looking and feeling great after hitting the big 4-0.
Focus on Quality, not Quantity
“Some people spend an-hour-and-a-half working out each day, and some people spend even more—that’s too much time. I spend as little time as I possibly can to get the best results. I like really specific moves, and I believe in working muscles to fatigue. I think that’s when you get that burn and when you start to see change.”Perfect Your Posture for a Flat Belly
“Just keeping your core engaged makes a huge difference for your abs. Especially after having children, you find that you get into this very relaxed, bad posture. Remind yourself to keep your core engaged, whether you’re sitting, driving, or working at your computer. I’ve always done ab work, even when I was pregnant. “Check out our 8 Flat Belly Shortcuts for specifics.
Embrace the power of Pilates
“I still try to go to a Pilates Plus class, which is fast-paced workout that's done on a special reformer machine, once or twice a week. There are tons of studios opening up all over the country. I love it. “Keep Your Fave Fitness DVDs on Hand
“Sometimes I can’t get to a class that fits into my crazy schedule, so I’ll do my own DVD. It’s a 55-minute body-sculpting workout that’s old-school moves—squats, side lunges, dips, kicks—that we made more dynamic. You use multiple body parts and move at a pace where you also get cardio benefits.”Eat Smart
“I usually have a pretty clean, healthy, Mediterranean diet. I eat meat, fish. I’m not a real sweet person. I crave spaghetti bolognaise and things like that. I also cook with my kids a lot. I love it. They’re really actually pretty great in the kitchen. I’m trying to teach them healthy eating habits early on. It’s so important.”For ideas, check out our 26 Healthiest Food Awards 2012.
Hit the Hills
“I normally use the treadmill on a 15% incline at 3.5 mph. for my cardio. My heart rate’s in the right zone to burn fat, get a good sweat. I’ll be on a conference call, watch TV, or listen to music. Sometimes I don’t listen to anything. I like that half hour of peace.”Aim for 5, Settle for 3
“If I work out five days a week, I’m lucky. Four days, perfect. But I always find the time to exercise at least a minimum of three times a week.”Score More Sleep
“Sleep deprivation is the worst thing in the world for us. It affects your memory, your metabolism, your sex drive. It is really hard to get in a good workout when you’re not getting enough sleep. You have to listen to your body. There’s nothing better than giving your body what it needs, when you need it. “See Prevention’s primer on how to Get Your Best Night’s Sleep Ever (sex tip included!).
Indulge Occasionally
“My guilty pleasures are pizza, carbs, breads. I probably cook with much too much olive oil than I need to. But we eat well and we season with lots of herbs. “You can also check out our 10 Diet Splurges—And How Often You Can Afford To Make Them.
