Getting Past Mental Roadblocks
02/27/10 13:43 Filed in: Fitness | Motivation
Have you made progress or did your motivation sizzle out?
Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.
If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.
1. Success comes first in the mind, so visualize yourself accomplishing your goals.
2. Remember, you are the only person who can hold you back.
3. Forgive yourself and love yourself despite past failures.
4. Decide what is important in your life, and focus on that.
5. Conquer each negative thought the moment it enters your mind, when it is weakest.
6. Give up the idea that things won't go right unless you worry about them.
7. If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
8. Look towards your future, if you believe the best is yet to come then it will be.
9. You become what you think about most.
10. The margin between success and failure is very small and easily bridged by determination.
11. Start your day by accomplishing your hardest task first.
12. Set small attainable goals, rather than one monumental goal.
13. Convince yourself that exercise is fun, and it will be.
14. Know your big reason why.
15. Create a motivating play list of songs to use as the sound track to your workout sessions.
16. Every decision you make leads you either closer toward achieving your goal, or farther from it.
17. If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
18. Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
19. If you don't know exactly where you want to go, you will likely end up someplace else.
20. You can have the body of your dreams, but first you must give up the belief that you can't.
21. You can only have two things in life: excuses or results.
If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.
Kristy Lee Wilson AS, CPT, PES, CES
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1 Mistake All Women Make For Fat Loss
02/27/10 00:00 Filed in: Weight Loss | Women's Fitness
Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss. Let me explain...
On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on her iPhone.
And I heard her say, "I'm going for a walk now to get some exercise because I'm going out for a bad dinner tonight."
And I just wanted to yell, "No - no - no - no - no! That doesn't work. It never has, it never will."
You can't out-cardio a bad diet.
Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume
that in liquid calories alone!
(NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)
The bottom line is that a single cardio session will not beat a bad diet.
Now you might be thinking, "At least it's better than nothing."
But is it?
Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.
So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."
The only thing that comes close to beating a bad diet is interval training and resistance training.
Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.
In fact, one subject, named Louise, said this:
"My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."
And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.
Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.
And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.
So here's what you need to do:
1) Give up the "Cardio Confessional Mentality" and understand that you can't "out-cardio a bad diet".
2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
3) Use interval training to burn the fat and resistance training to sculpt your body.
It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.
Enjoy guilt-free eating and fat loss with this mindset.
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
Discover more interval training workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on her iPhone.
And I heard her say, "I'm going for a walk now to get some exercise because I'm going out for a bad dinner tonight."
And I just wanted to yell, "No - no - no - no - no! That doesn't work. It never has, it never will."
You can't out-cardio a bad diet.
Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume
that in liquid calories alone!
(NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)
The bottom line is that a single cardio session will not beat a bad diet.
Now you might be thinking, "At least it's better than nothing."
But is it?
Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.
So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."
The only thing that comes close to beating a bad diet is interval training and resistance training.
Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.
In fact, one subject, named Louise, said this:
"My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."
And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.
Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.
And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.
So here's what you need to do:
1) Give up the "Cardio Confessional Mentality" and understand that you can't "out-cardio a bad diet".
2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
3) Use interval training to burn the fat and resistance training to sculpt your body.
It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.
Enjoy guilt-free eating and fat loss with this mindset.
Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
Discover more interval training workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
Five Heart-Friendly Foods
02/25/10 23:49 Filed in: Nutrition
So often we hear news reports that one type of food is bad for us only to find out years later that it is not bad at all. Exercise and diet are important elements in maintaining a healthy heart. With so many diet plans available today, it may be confusing to ascertain what foods are more targeted towards a healthier heart.
Here are five heart-friendly foods that have been touted for decreasing cholesterol and triglyceride levels in the body.
Leafy green vegetables: Broccoli, spinach, kale, escarole and others are very high in vitamins, minerals, and iron. One serving of vegetables a day can dramatically reduce the incidence of heart disease.
Fruits: Among the most popular are blueberries. Known for its antioxidants (which are crucial in destroying free radicals in the body), blueberries are the number one fruit most recommended. It contains fiber and vitamin C. More importantly, it has been suggested that blueberries are also a brain food ñ that memory may be increased by having one serving of this fruit every day.
Fish: Omega-3 fatty acids are contained in many types of fish. Salmon is one of them. It is not only heart friendly, but it is high in protein which renders many health benefits. A serving of fish at least two times a week can go a long way to reduce the risk of heart disease.
Soy: This product, whether it is taken as a supplement or is in the foods you consume, is high on the list for providing fiber, vitamins, minerals, and polyunsaturated fats. Studies show that soy can reduce triglycerides (fat content) and reduce cholesterol.
Grains: While we know that whole grain foods contribute to a decrease in cholesterol levels, it is also a great source of fiber, vitamins, and minerals. Whether you consume a daily helping of oatmeal or whole grain cereal - this food group is known for reducing the risk of heart disease.
Kristy Lee Wilson AS, CPT, PES
Contact me
Here are five heart-friendly foods that have been touted for decreasing cholesterol and triglyceride levels in the body.
Leafy green vegetables: Broccoli, spinach, kale, escarole and others are very high in vitamins, minerals, and iron. One serving of vegetables a day can dramatically reduce the incidence of heart disease.
Fruits: Among the most popular are blueberries. Known for its antioxidants (which are crucial in destroying free radicals in the body), blueberries are the number one fruit most recommended. It contains fiber and vitamin C. More importantly, it has been suggested that blueberries are also a brain food ñ that memory may be increased by having one serving of this fruit every day.
Fish: Omega-3 fatty acids are contained in many types of fish. Salmon is one of them. It is not only heart friendly, but it is high in protein which renders many health benefits. A serving of fish at least two times a week can go a long way to reduce the risk of heart disease.
Soy: This product, whether it is taken as a supplement or is in the foods you consume, is high on the list for providing fiber, vitamins, minerals, and polyunsaturated fats. Studies show that soy can reduce triglycerides (fat content) and reduce cholesterol.
Grains: While we know that whole grain foods contribute to a decrease in cholesterol levels, it is also a great source of fiber, vitamins, and minerals. Whether you consume a daily helping of oatmeal or whole grain cereal - this food group is known for reducing the risk of heart disease.
Kristy Lee Wilson AS, CPT, PES
Contact me
How Many Calories Do You Need to Burn for Fat Loss?
02/24/10 11:56 Filed in: Weight Loss, Fitness
By Craig Ballantyne, CSCS, MS
Author, Turbulence Training
If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.
But does that work?
Does burning 500 calories per day cause you to lose 1 pound of fat per week?
Well, according to science, it should. But if it did, you probably wouldn't still be reading this article.
Back in the day, I used to write a column on fat loss myths for Men's Fitness magazine. Here's a classic weight loss topic I covered.
Myth: I need to burn 500 calories each workout to lose fat.
Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.
Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.
The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.
So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.
Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.
Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.
Click here to learn more about Turbulence Training
Kristy Lee Wilson AS, CPT, PES
Contact me
Author, Turbulence Training
But does that work?
Does burning 500 calories per day cause you to lose 1 pound of fat per week?
Well, according to science, it should. But if it did, you probably wouldn't still be reading this article.
Back in the day, I used to write a column on fat loss myths for Men's Fitness magazine. Here's a classic weight loss topic I covered.
Myth: I need to burn 500 calories each workout to lose fat.
Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.
Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.
The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.
So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.
Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.
Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.
Click here to learn more about Turbulence Training
Kristy Lee Wilson AS, CPT, PES
Contact me
The Winter Olympics Workout for Fat Loss
02/16/10 10:51 Filed in: Weight Loss | Fitness
The Winter Olympics are the hottest event in the world right now, and fitness expert Craig Ballantyne has created a special workout for you so that you can join in the excitement.
You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!
Over to Craig for the workout...
We'll start with the Moguls Warmup.
I chose the moguls for warm-up, because that's where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.
1. Jumping Jacks - 20 reps
2. Duck Unders - 6 reps per side
(You'll step to the side squat down and duck under as you move)
3. Stickups - 10 reps
4. Seal Jumps - 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let's pretend you wiped out so you have to do pushups to get back up)
Next, we move into the first event...
The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to...
The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.
Next up, we move to Speed Skating Strength Training
1. Skater Jumps or Lateral Lunges - 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups - 8 reps per side
(Let's pretend we've had another wipe-out...so we need to do some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges - 12 reps per side
(Beginners must do the reverse lunges)
Take a water break here, and then move to more strength training, this time courtesy of a weird sport...Curling.
The Curling Strength Circuit
1. Lunges - 15 reps per side (you can use weights if you want)
2. Spiderman Climbs - 10 reps per side
3. Close-grip Pushups - 20 reps
4. Biceps Curls - 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages)
Take another water break.
Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)
1. Split squat - 8 reps per side (to build strong skating muscles)
2. 1-Arm Standing Shoulder Press - 8 reps per side (to practice raising your stick in the air after you score a goal)
3. DB Row - 8 reps per side (to strengthen your upper body & grip for hockey fights)
Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse...
1. Reaching Lunge - 10 reps per side
2. 1-Leg RDL - 8 reps per side
3. Pushup or Dip or Overhead Press - 8 reps
Take another water break.
Sliding Sports Circuit (bobsled & luge)
1. Bobsled Push - 20 seconds
(For this, you'll need a "prowler sled" or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race...or you could just do a 20 second sprint)
2. Stability Ball Plank or Plank - 45 seconds (to simulate holding your body in the luge position)
3. Side Planks - 25 seconds per side
Next up, the plain ol' weird Biathlon (a combination of cross-country skiing and shooting). We'll modify it so that we do:
1. Shuttle Sprints - 15 seconds
2. Plank - 60 seconds
(to simulate the shooting position)
And if possible, add in some type of skill component to simulate the shooting...maybe shoot some basketball free throws...or shoot a Supersoaker at a target on the wall...no wait, bad idea.
But I'm sure you can come up with something. (Safety first!)
And that's it.
Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.
Hope you enjoyed that fun workout!
To find out more about these unique workouts and exercises, visit:
=>Click Here
Kristy Lee Wilson AS, CPT, PES
Contact me
You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!
Over to Craig for the workout...
We'll start with the Moguls Warmup.
I chose the moguls for warm-up, because that's where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.
1. Jumping Jacks - 20 reps
2. Duck Unders - 6 reps per side
(You'll step to the side squat down and duck under as you move)
3. Stickups - 10 reps
4. Seal Jumps - 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let's pretend you wiped out so you have to do pushups to get back up)
Next, we move into the first event...
The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to...
The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.
Next up, we move to Speed Skating Strength Training
1. Skater Jumps or Lateral Lunges - 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups - 8 reps per side
(Let's pretend we've had another wipe-out...so we need to do some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges - 12 reps per side
(Beginners must do the reverse lunges)
Take a water break here, and then move to more strength training, this time courtesy of a weird sport...Curling.
The Curling Strength Circuit
1. Lunges - 15 reps per side (you can use weights if you want)
2. Spiderman Climbs - 10 reps per side
3. Close-grip Pushups - 20 reps
4. Biceps Curls - 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages)
Take another water break.
Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)
1. Split squat - 8 reps per side (to build strong skating muscles)
2. 1-Arm Standing Shoulder Press - 8 reps per side (to practice raising your stick in the air after you score a goal)
3. DB Row - 8 reps per side (to strengthen your upper body & grip for hockey fights)
Figure Skating Bodyweight Strength Circuit
Now we combine bodyweight exercises for strength and finesse...
1. Reaching Lunge - 10 reps per side
2. 1-Leg RDL - 8 reps per side
3. Pushup or Dip or Overhead Press - 8 reps
Take another water break.
Sliding Sports Circuit (bobsled & luge)
1. Bobsled Push - 20 seconds
(For this, you'll need a "prowler sled" or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race...or you could just do a 20 second sprint)
2. Stability Ball Plank or Plank - 45 seconds (to simulate holding your body in the luge position)
3. Side Planks - 25 seconds per side
Next up, the plain ol' weird Biathlon (a combination of cross-country skiing and shooting). We'll modify it so that we do:
1. Shuttle Sprints - 15 seconds
2. Plank - 60 seconds
(to simulate the shooting position)
And if possible, add in some type of skill component to simulate the shooting...maybe shoot some basketball free throws...or shoot a Supersoaker at a target on the wall...no wait, bad idea.
But I'm sure you can come up with something. (Safety first!)
And that's it.
Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.
Hope you enjoyed that fun workout!
To find out more about these unique workouts and exercises, visit:
=>Click Here
Kristy Lee Wilson AS, CPT, PES
Contact me
Top 5 Fat Loss Tips
By: Craig Ballantyne, CSCS, MS
=> Click Here
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
=> Click Here
=> Click Here
Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).
Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.
Sounds backwards, right? But not when you look at how I structure my workouts.
Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.
I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.
Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").
If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.
Why do my fat loss workouts focus on burning carbohydrate rather than fat?
In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.
I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).
Secret #2 - Use a range of repetitions in your strength training workouts.
In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.
The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.
This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.
Secret #3 - Use the stationary cycle for interval training.
I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.
Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.
But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.
And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.
Secret #4 - Increase meal frequency
Okay, so this isn't really a secret to anyone that has read about fat loss.
But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.
Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.
If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.
See below for more details...
Secret #5 - My Synergistic Turbulence Training Workouts
My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.
Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:
a) Add 10 seconds to each interval but maintain the intensity
b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)
If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.
If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.
c) Add an extra set to each exercise in the first superset you do in each workout.
Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.
But always stick to the best fat loss nutrition plan possible.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training
P.S. Big Nutrition Announcement!
The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.
Here are just some of the things you'll learn from Dr. Mohr...
1) How to calculate your calorie needs (p. 6)
2) Calorie recommendations for obese individuals (p.7)
3) The 23 types of sugar (many hidden!) to avoid (p. 9)
4) The 20 whole-grain sources to fuel your fat loss program (p9)
5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)
6) The 16 protein sources you should select most often (p. 13)
7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)
8] The 9 Fat Sources you should select most often (p. 17)
9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)
10) The TT Nutrition Plan for Men (p. 19)
11) The TT Nutrition Plan for Women (p. 23)
12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)
Try Turbulence Training today:
=> Click Here
Was Your New Years Resolution SMART?
02/13/10 12:51 Filed in: Fitness
Can you believe it is already the middle of February! We start the New Year off with great intentions to make it our best year yet, but February is the month that most of us end up reverting back to our pre-New Year’s Resolution habits.
Among the top New Years Resolutions made each year are ones involving fitness. Most commonly weight loss. So let me ask you: Are you still on track, or have you already given up on your New Year’s Resolution?
It has been reported that approximately 92% of New Year’s Resolutions fail. This means that less than 1 out of 10 people will actually successfully accomplish their New Years Resolution. Based on that statistic, it’s no wonder we remain frustrated year after year about our ongoing, failed, weight loss attempts.
Why do you think the failure rate is so high?
It is because the resolutions we set are simply unrealistic. It’s great to dream and challenge ourselves, but it’s important that these dreams are realistic. When we set ourselves unrealistic expectations, we quickly get discouraged and give up on the goal altogether.
To help get you back on track, let me share with you my tips on how to set SMART goals and make 2010 the year you finally succeed in achieving that New Year’s Resolution you made!
SMART Goals are:
Specific: Research shows that the more specific your goals are, the more likely you are to achieve them. So ask yourself questions such as: How much weight do I want to lose? What dress size do I want to be? When you answer these questions be painstakingly specific with yourself.
Measurable: You need to set goals where you can physically measure your results. Whether it be by pounds on a scale, inches on a tape measure, or even fitting into a piece of clothing you have not been able to wear in years. You need to be able to measure your results.
Attainable: If you set the goal to lose 30 pounds, you are not going to lose it all in one month. Setting unattainable goals will simply end in failure. Instead, break your goal up into smaller attainable goals such as losing 1-2 pounds each week. Achieving each smaller goal will reinforce your progress and you will eventually reach any desired goal you set yourself.
Realistic: In order to set realistic goals you really need to know yourself. You want to challenge yourself, but still remain realistic and honest about your abilities. For example, if you are not a morning person then do not base your weight loss workout routine on 6 am gym sessions. You will not stick with this plan very long. Instead, commit to exercising at a time of day you know will work for you.
Time-bound: Every smart goal needs a deadline. Keep the above steps in mind and give yourself an exact date and time that your goal needs to be achieved by.
The New Year is still young, so now is a good time to go back and review your resolutions. Follow the steps above to be sure you have made a SMART resolution that will make 2010 your year to finally conquer that New Year’s Resolution!
Kristy Lee Wilson AS, CPT, PES
Contact me
Among the top New Years Resolutions made each year are ones involving fitness. Most commonly weight loss. So let me ask you: Are you still on track, or have you already given up on your New Year’s Resolution?
It has been reported that approximately 92% of New Year’s Resolutions fail. This means that less than 1 out of 10 people will actually successfully accomplish their New Years Resolution. Based on that statistic, it’s no wonder we remain frustrated year after year about our ongoing, failed, weight loss attempts.
Why do you think the failure rate is so high?
It is because the resolutions we set are simply unrealistic. It’s great to dream and challenge ourselves, but it’s important that these dreams are realistic. When we set ourselves unrealistic expectations, we quickly get discouraged and give up on the goal altogether.
To help get you back on track, let me share with you my tips on how to set SMART goals and make 2010 the year you finally succeed in achieving that New Year’s Resolution you made!
SMART Goals are:
Specific: Research shows that the more specific your goals are, the more likely you are to achieve them. So ask yourself questions such as: How much weight do I want to lose? What dress size do I want to be? When you answer these questions be painstakingly specific with yourself.
Measurable: You need to set goals where you can physically measure your results. Whether it be by pounds on a scale, inches on a tape measure, or even fitting into a piece of clothing you have not been able to wear in years. You need to be able to measure your results.
Attainable: If you set the goal to lose 30 pounds, you are not going to lose it all in one month. Setting unattainable goals will simply end in failure. Instead, break your goal up into smaller attainable goals such as losing 1-2 pounds each week. Achieving each smaller goal will reinforce your progress and you will eventually reach any desired goal you set yourself.
Realistic: In order to set realistic goals you really need to know yourself. You want to challenge yourself, but still remain realistic and honest about your abilities. For example, if you are not a morning person then do not base your weight loss workout routine on 6 am gym sessions. You will not stick with this plan very long. Instead, commit to exercising at a time of day you know will work for you.
Time-bound: Every smart goal needs a deadline. Keep the above steps in mind and give yourself an exact date and time that your goal needs to be achieved by.
The New Year is still young, so now is a good time to go back and review your resolutions. Follow the steps above to be sure you have made a SMART resolution that will make 2010 your year to finally conquer that New Year’s Resolution!
Kristy Lee Wilson AS, CPT, PES
Contact me
7 Step Detox Diet
02/12/10 11:42 Filed in: Nutrition
Hi,
It's about that time of year.
This is when folks slowly start dropping off from their workout program, or cheating on their diet.
And for a lot of folks, weekend eating - particularly SuperBowl weekend eating - is to blame.
When some folks binge eat, they go looking for a "detox diet", thinking that will reverse all their mistakes.
But I'm not here to recommend that...no way.
Instead, I have an amazing article - perhaps his best article ever - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday...
...so that you never need to do an extreme 7-day or 2-week cleanse.
Here's Craig to tell it like it is:
I just got back from the SuperBowl and got a chance to sit in the front row right in the endzone. It was really cool, and I also got a chance to see "The Who" live in concert at half-time.
But, while I was there, I had a few extra "non-compliance" meals than normal, so it got me thinking about detox diets.
I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.
You see, my biggest "beef" with the entire theory of "detoxing" is this...
It is simply NOT possible to EVER detox your body.
Why?
Because it's such a vague statement.
What does "detox" mean?
How do you measure "detoxification"?
What do you even define as toxins?
And when do you officially become "detoxed"?
The answer is, "You don't."
It's impossible.
After all, every single second of every day your body produces carbon dioxide, which is a toxin.
And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.
Every second. The more fat you have, the more toxic you are.
Plus, every breath you take includes pollutants.
And even the water that you drink may contain "toxins".
So....what's the real deal on detoxing?
Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.
In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.
So what do I do to prevent "toxin build-up" in the first place?
Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":
1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts - rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.
2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.
3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.
4) Eat RAW snacks only - of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.
5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.
6) Limit animal protein intake to only 2 servings per day. On most days, I'll one of the following: an "after workout" chocolate milk, organic eggs in the morning, or occasionally I'll have high quality meat at dinner.
You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.
(Hey Chicago, don't get mad at me for that...it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)
7) Minimize or completely eliminate alcohol intake.
While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.
After all, if you go above those limits, you start to destroy your health...and you risk addiction. Alcohol killed my father, and I
don't want to see the same thing happen to you. Tread cautiously with the booze.
So that's it. A simple 7-Step Detox Diet Plan.
By the way, it goes without saying that you should avoid:
- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese
Right?
Of course.
And you should be exercising to lose the belly fat...using proven methods, such as interval training - which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.
Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.
If you've never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.
Click here to get Turbulence Training for less than 5 bucks:
=> Click HERE
Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body - without detoxing.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - I also believe you should avoid toxic relationships...
...so you need to take a hard look at the people you surround yourself with in life.
Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?
Or are they toxic too?
Remember - you need social support for success in life and in fat loss...so surround yourself with positive people, like the good folks on the TT Member's forum.
If you need to dump the toxic folks and get positive social support, we'd love to see you on the forum and help you out.
You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:
=> Click HERE
Please click that link to get started losing fat & getting rid of the toxic baggage in your life.
It's about that time of year.
This is when folks slowly start dropping off from their workout program, or cheating on their diet.
And for a lot of folks, weekend eating - particularly SuperBowl weekend eating - is to blame.
When some folks binge eat, they go looking for a "detox diet", thinking that will reverse all their mistakes.
But I'm not here to recommend that...no way.
Instead, I have an amazing article - perhaps his best article ever - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday...
...so that you never need to do an extreme 7-day or 2-week cleanse.
Here's Craig to tell it like it is:
I just got back from the SuperBowl and got a chance to sit in the front row right in the endzone. It was really cool, and I also got a chance to see "The Who" live in concert at half-time.
But, while I was there, I had a few extra "non-compliance" meals than normal, so it got me thinking about detox diets.
I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.
You see, my biggest "beef" with the entire theory of "detoxing" is this...
It is simply NOT possible to EVER detox your body.
Why?
Because it's such a vague statement.
What does "detox" mean?
How do you measure "detoxification"?
What do you even define as toxins?
And when do you officially become "detoxed"?
The answer is, "You don't."
It's impossible.
After all, every single second of every day your body produces carbon dioxide, which is a toxin.
And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.
Every second. The more fat you have, the more toxic you are.
Plus, every breath you take includes pollutants.
And even the water that you drink may contain "toxins".
So....what's the real deal on detoxing?
Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.
In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.
So what do I do to prevent "toxin build-up" in the first place?
Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":
1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts - rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.
2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.
3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.
4) Eat RAW snacks only - of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.
5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.
6) Limit animal protein intake to only 2 servings per day. On most days, I'll one of the following: an "after workout" chocolate milk, organic eggs in the morning, or occasionally I'll have high quality meat at dinner.
You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.
(Hey Chicago, don't get mad at me for that...it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)
7) Minimize or completely eliminate alcohol intake.
While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.
After all, if you go above those limits, you start to destroy your health...and you risk addiction. Alcohol killed my father, and I
don't want to see the same thing happen to you. Tread cautiously with the booze.
So that's it. A simple 7-Step Detox Diet Plan.
By the way, it goes without saying that you should avoid:
- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese
Right?
Of course.
And you should be exercising to lose the belly fat...using proven methods, such as interval training - which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.
Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.
If you've never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.
Click here to get Turbulence Training for less than 5 bucks:
=> Click HERE
Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body - without detoxing.
Stay strong,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS - I also believe you should avoid toxic relationships...
...so you need to take a hard look at the people you surround yourself with in life.
Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?
Or are they toxic too?
Remember - you need social support for success in life and in fat loss...so surround yourself with positive people, like the good folks on the TT Member's forum.
If you need to dump the toxic folks and get positive social support, we'd love to see you on the forum and help you out.
You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:
=> Click HERE
Please click that link to get started losing fat & getting rid of the toxic baggage in your life.
What You Don't Know Could Hurt You
02/01/10 17:18 Filed in: Nutrition
How much thought do you put into what you eat?
If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.
In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.
I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.
The food manufacturers increase confusion by printing misleading labels and bogus health claims.
Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.
The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.
It's time to re-examine what you eat.
It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.
I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:
Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.
The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
- Sauces (including ketchup)
- Yogurt
- Energy Bars
- Soft Drinks / Fruit Juices
- Processed baked goods
- Cereals
- Crackers
- Ice Cream
- Salad Dressing
- Most packaged snack foods
Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.
Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.
Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.
MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.
Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.
Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.
Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.
Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.
If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.
Would you like to expedite your fitness and weight loss results? Contact me to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Kristy Lee Wilson AS, CPT, PES
Contact me
If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.
In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.
I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.
The food manufacturers increase confusion by printing misleading labels and bogus health claims.
Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.
The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.
It's time to re-examine what you eat.
It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.
I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:
Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.
The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:
- Sauces (including ketchup)
- Yogurt
- Energy Bars
- Soft Drinks / Fruit Juices
- Processed baked goods
- Cereals
- Crackers
- Ice Cream
- Salad Dressing
- Most packaged snack foods
Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.
Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.
Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.
MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.
Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.
Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.
Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.
Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.
If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.
Would you like to expedite your fitness and weight loss results? Contact me to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Kristy Lee Wilson AS, CPT, PES
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