Summer is about to be in full swing, and it's that time when everyone wants to look impressive in their "lack" of clothing. While I can't promise you that you'll achieve a fitness model body, I can at least give you some simple but important tips in achieving a leaner physique. Listen up! Behavioral changes guarantee your success - not just knowledge alone. You may already have drawn out your road map with your nutritional plan and your workouts, so take that strategy and ACT on it. Stay motivated and consistently remind yourself of your fitness goal. Here are 11 basic tips to get you jumpstarted!
1. CUT THE SIMPLE CARBS. It's unfortunate that the majority of society is a "carb junkie." This especially applies to overweight individuals mainly because their bodies struggle with insulin sensitivity. Our body absolutely needs carbohydrates, but one has to learn to appropriately reverse the ratio of simple carbs (high glycemic) to complex carbs (low glycemic). Most importantly reducing total sugar intake. Having a positive ratio of complex to simple carbs will allow the body to regulate blood sugar levels, burn more fat as fuel, and ultimately lose more weight.
2. EAT SMALLER, MORE FREQUENT MEALS. Smaller, frequent feedings about every 3-4 hours prevents your blood sugar levels from spiking dramatically throughout the day. This helps your hormones stay in check, while regulating hunger as well. Ultimately, it helps elevate metabolism, it's easier on your digestive system, and it can eventually provide you with more energy throughout the day.
3. CONSUME MORE FUNCTIONAL FATS. Essential fatty acids, such as omega-6 and omega-3 consumed in appropriate ratios of 2:1 or better yet at 1:1 will allow the body to regulate your hormones, calm down inflammation, and stabilize blood sugar levels. This eventually leads to greater fat loss. So suck it up, and buy your fish and flax oils at your local health food store.
4. DOWN THAT WATER. Water is often overlooked, but it's the number one nutrient for our body to survive. Staying hydrated aids with digestion, curbs your appetite, and flushes our metabolic waste. Make sure to get in at least 64 oz per day.
5. INCREASE FIBER INTAKE. This nutrient keeps food moving along your gastrointestinal tract, and like water, it aids in flushing metabolic waste. It also helps maintain consistent energy levels, slows the rate of carbohydrate digestion, which stabilizes blood sugar levels.
6. ABSTAIN FROM ALCOHOL. Not only is alcohol estrogenic (negatively affects testosterone for men), can lead to fat gain, and has a whopping nutrition-empty 7 calories per gram, but it takes precedence over fat metabolism when introduced into the body. Alcohol actually shuts down the fat burning mechanism for up to 48 hours, so avoid it as much as possible.
7. SPICY METABOLISM. Incorporating a variety of spices in your foods such as curry, cayenne pepper, cinnamon and certain herbs may help boost your metabolism. Spices also help with stabilizing blood sugar levels.
8. COMBINE WEIGHT TRAINING WITH YOUR CARDIO. While aerobic activity may burn a great deal of calories, especially when maintained at a high intensity, you'll achieve greater success by combining it with resistance training. This is because proper resistance training stresses all of your muscles fiber types (Type 1 and Type 2). When you stress your muscles effectively, you either maintain and strengthen your current muscle mass or you even gain some. For every pound of muscle you gain it equates to 50 extra calories you can burn per day. So remember to hit the weights at least three times per week along with your cardio.
9. SLOW DOWN YOUR EATING. No one truly gets to sit down and have a nice relaxing meal nowadays, especially with our busy schedules. Learning and realizing to slow down the pace at which we eat prevents compulsive overeating and assists our digestion. It takes at least 20 minutes between the time you're full and when your brain actually realizes it. Slowing your eating will also allow you to enjoy your meal.
10. WATCH FOR FOOD ALLERGIES. Many people are allergic to dairy and wheat products. Being sensitive to these two food categories have been shown to cause weight gain. If you're consuming a diet high in refined foods, these sensitivities become more evident. This causes digestive problems such as bloating, stomach pain, and water retention. If you're not sure you may want to consider an allergy test.
11. GET YOUR ANTIOXIDANTS. Getting your daily dose of antioxidants from either a good multi-vitamin, a specific antioxidant supplement combination, or even a healthy combination of fruits and vegetables is important for combating toxins held in fat cells. Antioxidants such as vitamins A, C, E, polyphenols in green tea, etc. help your body reduce the time that toxins stay in your system.
So there it is - 11 basic tips to help you achieve a healthier and leaner physique. It's never to late to take action. Have fun and enjoy the summer!
Arnel Ricafranca
Fitness Expert/ Master Trainer
Founder of Fitness VIP
Located in Randolph and Stanhope NJ
http://www.fitness-vip.com
AskArnel@gmail.com
How much will power does it take in order to... Read More
You've decided it's time to lose some weight. A lot... Read More
All weight loss diets make you FatThat's right, because on... Read More
Did you ever think about the fact that losing 2... Read More
There are many factors that cause us to increase body... Read More
Are you tired of getting the same old advice when... Read More
Obesity, once seen as akin to laziness and overeating, is... Read More
Motivation is a factor often overlooked when it comes to... Read More
Whether coming from a close friend, the nightly news or... Read More
Abdominal liposuction refers to liposuction, or lipoplasty, that is performed... Read More
"THE SECRET REMEDY OF THE ANCIENT WARRIORS"Since what would seem... Read More
If you are committed to the low carb way of... Read More
You will be surprised to find out how many people... Read More
More and more people are starting to recognize that they... Read More
I have tried many "diets" here in the USA and... Read More
In my fitness consulting business, I get the opportunity to... Read More
Lets face it, most of us live pretty busy lives... Read More
Q: "I'm wondering if you can help me. I'm not... Read More
Negative calorie foods are said to use more calories to... Read More
The Secrets have been in our family recipes, some even... Read More
These days, Jennifer Secrist has little interest in idle activities.... Read More
America is a nation of self-disclosers, amiably acceptant of our... Read More
I know a lot of people out there would like... Read More
If you want to reduce your body fat, focus on... Read More
Lose a pound of fat? what does it take? Not... Read More
When you have started a diet in the past, how... Read More
Hoodia Gordonii a cactus plant found thousands of miles away... Read More
Diet tips for losing weight abound. Some are good, some... Read More
A Little Help With Some Difficult terms Aerobic Exercise.... Read More
Changing our eating behaviour is one of the critical lifestyle... Read More
Thinking about weight loss surgery? You're not alone. Over two-thirds... Read More
You know you have will-power. You can change a diaper... Read More
Obesity is now assuming epidemic proportions. Worldwide there are over... Read More
Ever notice how your best friend can lose weight on... Read More
Obesity is a disease that is not caused by a... Read More
Is this even possible?Well hold on to your seat because... Read More
You may not like what I'm about to say, but... Read More
What is the link between Hispanics and obesity? Are people... Read More
The gastric bypass procedure isn't for everyone, but those who've... Read More
If I Want to Lose Weight, What Can I Do... Read More
Low Carb, Low Fat, More protein, Eat all the fat... Read More
Have you ever wished for a diet where you ate... Read More
If you have been eating as usual and the pounds... Read More
I was shocked. I started to cry...After the holidays, I... Read More
To prepare ourselves for the Summer Sun we want to... Read More
Dumping syndrome is an effective result of the gastric bypass... Read More
Used a diet pill recently and got depressed because you... Read More
Put simply, your resting metabolic rate is the minimum number... Read More
Yes, you must be aware of the following 7 points... Read More
It seems like everywhere you turn, there is someone trying... Read More
Do you know the name of that one disease which... Read More
There are several ways to manage cravings. You can: ... Read More
Weight loss programs often have big claims. Understand the "science"... Read More
It would not be surprising to hear your answer is... Read More
The right diet pill should be carefully considered when deciding... Read More
Natural therapies uphold the importance of minerals, vitamins and herbs... Read More
Before you try starving yourself or turning to diet drugs... Read More
Franchised Business Models and American Diets could be at odds.... Read More
According to the BMI chart, if you are overweight, you... Read More
An ancient practice from Eastern Medicine, bowel cleansing is fast... Read More
Adverse Events with Volumetrics Dr. Barbara Rolls is a well... Read More
1. Start Exercising first thing in the morning.As soon as... Read More
Lipoxinol Weight Loss Review: Does Lipoxinol Live Up To All... Read More
In the early nineties I had the opportunity to work... Read More
Are you tired of getting the same old advice when... Read More
Gastric bypass surgery has many forms and can involve stapling... Read More
Weight Loss |