Ok got a lil down time from working my butt off trying not to eat everything that gets put in front of my face by some of the best cooks around so I thought I would take some time to talk about "Diet."
Healthy eating is making sure you eat several small meals per day, make better choices such as brown rice instead of white, wheat bread instead of white bread, diet soda instead of regular, etc... A lot like the TRX nutrition plan. The TRX nutrition plan is far from a diet.
A diet like some of my bodybuilding clients do is very strict and you are required to eat according to your caloric needs daily. For example a bodybuilding diet could look something like the following:
Eggwhite and spinach omelete
50 grams of oatmeal
1/2 cup of strawberries
16oz water
150 grams of Chicken Breast w/salsa
3 large rice cakes
16oz water
1 can of Tuna
150 grams of sweet potatoe
16oz water
150 grams of Chicken breast or white fish
25 small flavored rice cakes
16oz water
6eggwhites or whey protein
16oz of water
The same thing every stinking day untill progress stops then reassess and start new diet. I just want to show you guys the difference between a diet and healthy eating. People who work out and diet lose lots of fat and weight compare to people who eat and/or make healthy choices. But not everyone has the heart to really Diet. Its not easy. But I was told as a small kid that nothing in life worth having is easy. So for those of you that think healthy eating is a chore lol take a walk on the wild side and try dieting for a month :)
The last phase of the TRX program I will give you a copy of a diet for those of you who are feeling froggy go ahead and try it out.
Wednesday, April 23, 2008
Plateau's or Platoes as Ally would say :)
As many of you have found out now we are starting the real work. This is the time that the weak hearted drop off from a fitness program. Why? You might ask. Especially after having a kick ass month when almost every has not only dropped pounds but inches on their belt lines. Oh and lets not forget that the purpose of this program was to help Police Officers become "Fit for Duty". I am guessing since all except 1 person took over a minute off of their 1 1/2 mile run time and almost doubled the amount of push ups and curls they could perform everyone has improved their performance and are well on they way to being "Fit for Duty." Even with all of this being accomplish in under 1 months time your probably still wondering why I think many people are going to fall of the wagon now and return to their wicked evil ways.
Well hell I will share with you what I learned being a trainer for the last 20+ years. For those of you who don't know. In addition to being a Police academy instructor in the state of Louisiana for the University of Louisiana and a USMC Fitness and CQB Instructor, I have had the great fortune to have trained literally thousands of people. All whom I think are very intelligent far more intelligent then my dumb ass. Yet I still find people that fall prey to thinking you can honestly change your body in 6 weeks, you can train for 7 minutes a day and see results, you can diet only and drop lots of fat, or one of my personal favorites is there is a supplement if you take it...it will burn the stubborn fat around your waist that's hard to get rid off, or for women it will attack that fat on your inner thighs specifically and skip everything else.
I'm sure you see where I'm going with this. I can list this off for days and pages. Every time I see the ads, infomercials, or get asked about them I can freaking scream. Each week a new one pops up. Want to know why? Because the fat loss industry is a billion dollar + per year industry. And people are desperate for help because the crap that's out there just doesn't work. I will let you in on a little secret. This secret I'm about to share with you has been working for years. Very few people today talk about it or even advertise it. The reason they don't talk about it much because its not fancy. There is actually nothing special about it. It does however guarantee result every single time. No other product, supplement, piece of equipment or training program can do this and command the results that this secret can. I bet you really want to know what it is now don't you?
Well without further ado here it is - the secret "Hard Work". In my favorite Marine Corps voice "Pay your God Damm Dues!!!!" There are no miracles. I have trained countless professional athletes, Champion Bodybuilders, Ms Fitness and Figure, Actors/Actress. All whom have achieved amazing almost unbelievable results. And by No means do I think I did anything special or am special on this one. The one thing that all of the successful people did differently is they worked there asses of and Paid there dues. There are no shortcuts. People who commit to the fight till the end are always and I guarantee always are successful. In 20 years of training I have yet to meet someone who has begun an exercise program knowing that it could take some time to achieve their goal but was willing to do what they had to do to achieve that goal not make it.
It always seems like the people who enter the game with the right mindset make gains faster. Am I saying there is no one who look better in 6 weeks absolutely not. Lets be clear that these people aren't the norm when we are looking for the rest of us and how we are going to respond to exercise.
What does all that have to do with Plateau's/Platoes? Well mindset has everything to do with Plateaus. In the beginning of every program especially one that is different from what you were currently doing will cause a shock effect on the body and you see a big jump in progress. Any program can do that and in the beginning because of the spike its easy to stay committed and on a program.
But after the honeymoon is over and the progress slows down or appears to stall our head begins to wonder or waver and think about other things we can be doing to get back to that big boost? If we don't see things speed up like they were going then it seems a lot tougher to eat the clean meals, make all the workouts, not miss any of the cardio. Every thing just seems harder now. See how your mindset can change everything down to your motivation to eat correctly and or get all your workouts in.
Believe it or not this is a crucial time for your success. This is when your body is adjusting and still making progress but not quite as visible at first. During the next several months for those that chose to continue will make progress in leaps and bounds. You may go a whole month and not lose 1 single pound and in the very next month jump on the scale and weigh 10 pounds less and be 4 inches smaller. Why do things happen this way? God only knows but I do know it happens consistently for those who chose to ride out the storm.
Plateau - to remain constant or no change as per Webster's dictionary. For those of you who assume you plateaued because the progress has slowed down. Now would be the time to buckle up your chin strap and keep pushing forward towards your end goal. I promise you will be surprised at the results.
I hope this helps you guys understand whats happening in your bodies.
Well hell I will share with you what I learned being a trainer for the last 20+ years. For those of you who don't know. In addition to being a Police academy instructor in the state of Louisiana for the University of Louisiana and a USMC Fitness and CQB Instructor, I have had the great fortune to have trained literally thousands of people. All whom I think are very intelligent far more intelligent then my dumb ass. Yet I still find people that fall prey to thinking you can honestly change your body in 6 weeks, you can train for 7 minutes a day and see results, you can diet only and drop lots of fat, or one of my personal favorites is there is a supplement if you take it...it will burn the stubborn fat around your waist that's hard to get rid off, or for women it will attack that fat on your inner thighs specifically and skip everything else.
I'm sure you see where I'm going with this. I can list this off for days and pages. Every time I see the ads, infomercials, or get asked about them I can freaking scream. Each week a new one pops up. Want to know why? Because the fat loss industry is a billion dollar + per year industry. And people are desperate for help because the crap that's out there just doesn't work. I will let you in on a little secret. This secret I'm about to share with you has been working for years. Very few people today talk about it or even advertise it. The reason they don't talk about it much because its not fancy. There is actually nothing special about it. It does however guarantee result every single time. No other product, supplement, piece of equipment or training program can do this and command the results that this secret can. I bet you really want to know what it is now don't you?
Well without further ado here it is - the secret "Hard Work". In my favorite Marine Corps voice "Pay your God Damm Dues!!!!" There are no miracles. I have trained countless professional athletes, Champion Bodybuilders, Ms Fitness and Figure, Actors/Actress. All whom have achieved amazing almost unbelievable results. And by No means do I think I did anything special or am special on this one. The one thing that all of the successful people did differently is they worked there asses of and Paid there dues. There are no shortcuts. People who commit to the fight till the end are always and I guarantee always are successful. In 20 years of training I have yet to meet someone who has begun an exercise program knowing that it could take some time to achieve their goal but was willing to do what they had to do to achieve that goal not make it.
It always seems like the people who enter the game with the right mindset make gains faster. Am I saying there is no one who look better in 6 weeks absolutely not. Lets be clear that these people aren't the norm when we are looking for the rest of us and how we are going to respond to exercise.
What does all that have to do with Plateau's/Platoes? Well mindset has everything to do with Plateaus. In the beginning of every program especially one that is different from what you were currently doing will cause a shock effect on the body and you see a big jump in progress. Any program can do that and in the beginning because of the spike its easy to stay committed and on a program.
But after the honeymoon is over and the progress slows down or appears to stall our head begins to wonder or waver and think about other things we can be doing to get back to that big boost? If we don't see things speed up like they were going then it seems a lot tougher to eat the clean meals, make all the workouts, not miss any of the cardio. Every thing just seems harder now. See how your mindset can change everything down to your motivation to eat correctly and or get all your workouts in.
Believe it or not this is a crucial time for your success. This is when your body is adjusting and still making progress but not quite as visible at first. During the next several months for those that chose to continue will make progress in leaps and bounds. You may go a whole month and not lose 1 single pound and in the very next month jump on the scale and weigh 10 pounds less and be 4 inches smaller. Why do things happen this way? God only knows but I do know it happens consistently for those who chose to ride out the storm.
Plateau - to remain constant or no change as per Webster's dictionary. For those of you who assume you plateaued because the progress has slowed down. Now would be the time to buckle up your chin strap and keep pushing forward towards your end goal. I promise you will be surprised at the results.
I hope this helps you guys understand whats happening in your bodies.
Sunday, March 23, 2008
Treadmill or Track?
I was just recently asked which is better running on the Treadmill or Running on the track? And if I can't get to a treadmill what should I do if my neighborhood is hilly and doesn't have any straight aways?
Well to answer the first question which is better Treadmill or Track? I would say it depends on your goals. Participates of the First Responder TRX program or trying to improve both their performance and appearance. If the goal is appearance alone it doesn't really matter which one you choose because both running on the treadmill and running outdoors will help shed unwanted pounds. Running on the treadmill however typically helps more people expand more calories. This is due to the fact once you set the speed on the treadmill even when you get tired it remains the same. When your outdoors and running if you get tired you slow down and may not push yourself which would lead to not expending as much energy or calories as on the treadmill. So for aesthetics (appearance) I would typically recommend you spend more time on the treadmill.
Performance on the other hand is work specific. SAID - specific Adaptations to imposed demands. What the hell does that mean Joey? In plain English It means if you want to improve your run time on the track you have to run on the track. Running on the treadmill although beneficially will not help you nearly as much in chasing the bad guys as running on the track. At the end of the day the treadmill is propelled by electricity and you running outdoors on the other hand is propelled by your heart and soul (your desire to want to get the job done!).
The second question on should I run outdoors if I live in a hilly area with no straight aways? Well we have 2 options. 1st option measure 1/4 mile and hill no hill give your best effort and you will still improve on your 1/4 mile sprints. As far as for your other interval training the hills will actually make the sprints more interesting. It will be just like adding extra resistance.
Option 2 all of you have a copy of the DVD which has a total body fitness circuit workout on it. In a crunch when you cant get to a treadmill or track by all means perform one of these circuits as fast as possible with good technique. Guaranteed to keep your heart rate up! No one says cardio or aerobic training has to always be on a piece of equipment :)
Well to answer the first question which is better Treadmill or Track? I would say it depends on your goals. Participates of the First Responder TRX program or trying to improve both their performance and appearance. If the goal is appearance alone it doesn't really matter which one you choose because both running on the treadmill and running outdoors will help shed unwanted pounds. Running on the treadmill however typically helps more people expand more calories. This is due to the fact once you set the speed on the treadmill even when you get tired it remains the same. When your outdoors and running if you get tired you slow down and may not push yourself which would lead to not expending as much energy or calories as on the treadmill. So for aesthetics (appearance) I would typically recommend you spend more time on the treadmill.
Performance on the other hand is work specific. SAID - specific Adaptations to imposed demands. What the hell does that mean Joey? In plain English It means if you want to improve your run time on the track you have to run on the track. Running on the treadmill although beneficially will not help you nearly as much in chasing the bad guys as running on the track. At the end of the day the treadmill is propelled by electricity and you running outdoors on the other hand is propelled by your heart and soul (your desire to want to get the job done!).
The second question on should I run outdoors if I live in a hilly area with no straight aways? Well we have 2 options. 1st option measure 1/4 mile and hill no hill give your best effort and you will still improve on your 1/4 mile sprints. As far as for your other interval training the hills will actually make the sprints more interesting. It will be just like adding extra resistance.
Option 2 all of you have a copy of the DVD which has a total body fitness circuit workout on it. In a crunch when you cant get to a treadmill or track by all means perform one of these circuits as fast as possible with good technique. Guaranteed to keep your heart rate up! No one says cardio or aerobic training has to always be on a piece of equipment :)
Wednesday, March 19, 2008
What's a Carbohydrate?
Ok I am thinking I need to clear this up because I don't claim to be sharpest tool in the shed so I often assume everyone knows majority of the things I know. So I apologize for not giving out more information on the breakdowns on carbohydrates, proteins, and fats.
We will keep this simple and in plain English. Proteins are the building blocks of your muscles composed primary of various amino acids. Carbohydrates are your sugars which is a fuel source for your bodies energy needs. Fats believe or not also provide fuel by assist the body in various process that keep everything running smoothly.
Im sure you don't really care about the technical stuff and really just want to get down to it. So here is a list of proteins and carbohydrates.
Proteins - chicken, turkey, lean ground beef, eggs, lean sirloin, fish, salmon, tuna, sword fish, cod, lobster, shrimp, protein powders, etc.
Carbohydrates is broken down into 2 groups fibrous and starchy. Fibrous you can eat like your life depended on it and starchy like a welcome visitor but still a visitor and doesn't stay with you every day.
Starchy carbs - whole wheat bread, whole wheat pasta, potato white, sweet potato, oatmeal, cream of rice, cream of wheat, brown rice, whole wheat pita bread, black eye peas, lentils, yams, quinoa, corn, tomato*, carrots*, etc.
Fibrous carbs - asparagus, lettuce, spinach, broccoli, cauliflower, cucumbers, green beans, kale, mushrooms, onion, green peppers, red peppers, etc.
Fats - olive oil, canola oil, sunflower oil, flaxseed oil, udo's essential oil, etc.
Dairy - cottage cheese and yogurt fall under protein but also contain carbohydrates. They can be used sparingly on the program. I don't support them full to lose bodyfat because many people are allergic to dairy and one of the allergic reactions is weight gain.
Fruit can be eaten with your salads however never ever alone and always with protein within a meal to control the rise of blood sugars and the release of insulin.
*Note that a few of the starchy carbs are actually fibrous carbs. They were listed with the starchy carbs because of the way they respond in the body.
Now you have examples of each food item.
Remember never eat CARBS by themselves *** There is no such thing as breakfast foods you can eat any food you want at any time. When I compete I often start the day off with a steak and potatoes believe it or not. Drink water with every meal.
Here are some meal examples:
Salmon (broiled)
Large salad (spinach, cucumbers, tomatoes)
Sweet potato
Egg white omelet (spinach, peppers, and 1 slice of cheese)
oatmeal w 1/2 an apple
TRX - special
Chicken breast
brown rice
Green beans
Oatmeal (1 serving)
with 1 scoop muscle provider
1/2 apple
1/4 cup of slice almonds
Ultrasize shake
5large frozen strawberries
1-2 tablespoons of almond butter
I hope this helps. You may put any combinations of foods you like together as long as the meal contains proteins, carbs, and fats. Selecting carbohydrates. You may have starchy at the beginning of the day for your first meal and right after you train/workout. All the other meals you should limit them to very little or not at all of you want to see the most weight/fat loss. Fibrous needs to be eaten at every meal. They are like magic so eat lots of these guys.
We will keep this simple and in plain English. Proteins are the building blocks of your muscles composed primary of various amino acids. Carbohydrates are your sugars which is a fuel source for your bodies energy needs. Fats believe or not also provide fuel by assist the body in various process that keep everything running smoothly.
Im sure you don't really care about the technical stuff and really just want to get down to it. So here is a list of proteins and carbohydrates.
Proteins - chicken, turkey, lean ground beef, eggs, lean sirloin, fish, salmon, tuna, sword fish, cod, lobster, shrimp, protein powders, etc.
Carbohydrates is broken down into 2 groups fibrous and starchy. Fibrous you can eat like your life depended on it and starchy like a welcome visitor but still a visitor and doesn't stay with you every day.
Starchy carbs - whole wheat bread, whole wheat pasta, potato white, sweet potato, oatmeal, cream of rice, cream of wheat, brown rice, whole wheat pita bread, black eye peas, lentils, yams, quinoa, corn, tomato*, carrots*, etc.
Fibrous carbs - asparagus, lettuce, spinach, broccoli, cauliflower, cucumbers, green beans, kale, mushrooms, onion, green peppers, red peppers, etc.
Fats - olive oil, canola oil, sunflower oil, flaxseed oil, udo's essential oil, etc.
Dairy - cottage cheese and yogurt fall under protein but also contain carbohydrates. They can be used sparingly on the program. I don't support them full to lose bodyfat because many people are allergic to dairy and one of the allergic reactions is weight gain.
Fruit can be eaten with your salads however never ever alone and always with protein within a meal to control the rise of blood sugars and the release of insulin.
*Note that a few of the starchy carbs are actually fibrous carbs. They were listed with the starchy carbs because of the way they respond in the body.
Now you have examples of each food item.
Remember never eat CARBS by themselves *** There is no such thing as breakfast foods you can eat any food you want at any time. When I compete I often start the day off with a steak and potatoes believe it or not. Drink water with every meal.
Here are some meal examples:
Salmon (broiled)
Large salad (spinach, cucumbers, tomatoes)
Sweet potato
Egg white omelet (spinach, peppers, and 1 slice of cheese)
oatmeal w 1/2 an apple
TRX - special
Chicken breast
brown rice
Green beans
Oatmeal (1 serving)
with 1 scoop muscle provider
1/2 apple
1/4 cup of slice almonds
Ultrasize shake
5large frozen strawberries
1-2 tablespoons of almond butter
I hope this helps. You may put any combinations of foods you like together as long as the meal contains proteins, carbs, and fats. Selecting carbohydrates. You may have starchy at the beginning of the day for your first meal and right after you train/workout. All the other meals you should limit them to very little or not at all of you want to see the most weight/fat loss. Fibrous needs to be eaten at every meal. They are like magic so eat lots of these guys.
Tuesday, March 18, 2008
Recovery, the Training Effect, and Working Fat Off
These are topics It seems I talk about every day. It seems that our patience for reaching our goals just don't exist. We all do it in one form or another. We set our sights on something and we want it yesterday. Changing your body is no different. I know clients that will eat one meal per day, go through 3 hour workouts, workout 7 days per week, workout 2 times per day, all in hopes of getting in better shape or better looking faster. Does all this work?
Think about it? Go to your gym the local 24hour shitness or Club Thug and what I want you to do is make not of the people on the cardio machines. Do this for 1 month I will beat you a paycheck you will see the same people at the same times almost every single day religiously doing cardio. Why is that? Because they believe that more is better so they will do cardio every single day in hopes of getting the body that they want. If you really and truly could work off Fat by simpling working hard then there would be no need for diets, eating healthy or any of that other crap trainers try to sell you. Just work hard and the fat will go away right? Right! Hell no! Your body just doesn't work like that. Think about our ancestor the caveman. They went a long time without food so to survive our bodies adapted and held on to fat to preserve life. Just like the caveman ran from dinosaurs and went without food today not a whole lot has changed. We run on the treadmill all day and eat very little in hope of losing fat. Your body will do the same thing it did hundreds of years ago and go into survival mode.
Losing fat is simple not easy. You have to eat smart, follow a strength training program to build and maintain muscles along with an aerobic program to burn fat. After all 3 come together you have to recover from the workouts. That's it not one more than the other. Think big picture.
Recovery - Folks you just have to take days off. Following an exercise program that includes strength training, cardio and sensible eating will only if you recover from the workout. I hear people saying all of the time I want to do extra workouts to maintain or speed up my progress. This will slow you down faster one the Treetards climbing up a tree before the beat 3 officer can get there. This is one of the most important things I can tell you. You don't make progress from working out really hard. You heard me. The progress or improvement comes when you recover from the workout and this is known as the training effect. That's when all the good stuff happens (build muscle, burn fat, running faster, etc...) How do you recover? Eat all of your meals, rest on your days off, leave the workout feeling like you worked really hard but could have did a little more if you had too.
Simple no recovery no progress period. So kick some ass on the days that you train but be sure to make wise decisions on your off days. I didn't say to become a total couch potato. You can play golf, basketball, a fun jog with a free, etc... keep it very very low key.
Think about it? Go to your gym the local 24hour shitness or Club Thug and what I want you to do is make not of the people on the cardio machines. Do this for 1 month I will beat you a paycheck you will see the same people at the same times almost every single day religiously doing cardio. Why is that? Because they believe that more is better so they will do cardio every single day in hopes of getting the body that they want. If you really and truly could work off Fat by simpling working hard then there would be no need for diets, eating healthy or any of that other crap trainers try to sell you. Just work hard and the fat will go away right? Right! Hell no! Your body just doesn't work like that. Think about our ancestor the caveman. They went a long time without food so to survive our bodies adapted and held on to fat to preserve life. Just like the caveman ran from dinosaurs and went without food today not a whole lot has changed. We run on the treadmill all day and eat very little in hope of losing fat. Your body will do the same thing it did hundreds of years ago and go into survival mode.
Losing fat is simple not easy. You have to eat smart, follow a strength training program to build and maintain muscles along with an aerobic program to burn fat. After all 3 come together you have to recover from the workouts. That's it not one more than the other. Think big picture.
Recovery - Folks you just have to take days off. Following an exercise program that includes strength training, cardio and sensible eating will only if you recover from the workout. I hear people saying all of the time I want to do extra workouts to maintain or speed up my progress. This will slow you down faster one the Treetards climbing up a tree before the beat 3 officer can get there. This is one of the most important things I can tell you. You don't make progress from working out really hard. You heard me. The progress or improvement comes when you recover from the workout and this is known as the training effect. That's when all the good stuff happens (build muscle, burn fat, running faster, etc...) How do you recover? Eat all of your meals, rest on your days off, leave the workout feeling like you worked really hard but could have did a little more if you had too.
Simple no recovery no progress period. So kick some ass on the days that you train but be sure to make wise decisions on your off days. I didn't say to become a total couch potato. You can play golf, basketball, a fun jog with a free, etc... keep it very very low key.
Monday, March 17, 2008
Training and Nutrition Log Sheets
Any one who has every tried to reach a goal knows how hard it is to accomplish something you set your sights on. One thing I cant say is enough is if you "Fail to plan! You Plan to Fail!" Your wondering what the hell does this have to do with log sheets well hang with me for a little while and you will see.
Each day you workout if you log what you did how you felt and the foods that you ate it becomes a personal health recording. What do I mean lets say every Mondays workout your really tired and drained no matter how much rest you get the day before. On the other hand each Thursday you have super human strength for your workout. We looked at your log sheets and the Sunday before every Mondays workout you ate 2 cheat meals which caused you to feel tired and drained because your body doesn't want the crap you ate and it affected each Mondays workout. On Mon - Wed you ate like a champ with minimal cheat foods so it would make sense it took your body almost 3 days to adjust and get rid of the sugar. When the sugar is finally out of your system your super strong.
How would you know any of this if you did not keep a training/nutrition log sheet. You just wouldn't and think Mondays were just bad for you. By keeping this information you can plan better know that Mondays workout is affected by Sundays Cheat meals you could possibly plan your cheat meals on other days or maybe not schedule your hardest workouts right after having a cheat meal.
Keeping a journal of all your training and nutrition will teach you how your body works. There is no better tool out there and its the best price FREE!
Each day you workout if you log what you did how you felt and the foods that you ate it becomes a personal health recording. What do I mean lets say every Mondays workout your really tired and drained no matter how much rest you get the day before. On the other hand each Thursday you have super human strength for your workout. We looked at your log sheets and the Sunday before every Mondays workout you ate 2 cheat meals which caused you to feel tired and drained because your body doesn't want the crap you ate and it affected each Mondays workout. On Mon - Wed you ate like a champ with minimal cheat foods so it would make sense it took your body almost 3 days to adjust and get rid of the sugar. When the sugar is finally out of your system your super strong.
How would you know any of this if you did not keep a training/nutrition log sheet. You just wouldn't and think Mondays were just bad for you. By keeping this information you can plan better know that Mondays workout is affected by Sundays Cheat meals you could possibly plan your cheat meals on other days or maybe not schedule your hardest workouts right after having a cheat meal.
Keeping a journal of all your training and nutrition will teach you how your body works. There is no better tool out there and its the best price FREE!
Sugar and Water
After many years of training bodybuilders for competitions I began to take for granted many of the things we automatically knew about getting "Ripped" for a show. Lets start with water. Your body is 60-70% water by volume which means most of your body is made up of water so it would make sense that you should drink plenty of water each day.
Reasons to drink water - 1 water and blood is the carrier for all of the nutrients you ingest on a daily basis. So if your taking supplements and good healthy foods in hopes of it helping your muscles grow/recover if your not drinking enough water your slowing down that process. Often times when you don't drink enough water you become partially dehydrated. During your dehydrated state the body sends of signals that makes you feel like you are hungry when in fact your actually thirsty. Drinking enough water on a daily basis will help with keeping you from over eating.
People who are over weight and have not routinely drank enough water will notice after they begin drinking water regularly they lose weight. I can't say enough about how important it is for you to drink at least 1 gallon of water per day not counting the water you drink when you workout.
Sugar - hmm lots of bad stuff to say about this! Sugar is not your free if your trying to lose Bodyfat. You may still lose weight how ever bodyfat and weight are the same thing. When you eat sugar, sweets, something high in carbohydrates (fruit, candy, soda, cake, ice cream, etc...) they float around in the bloodstream and your body perceives the sugar in the bloodstream as high blood sugar.
The body in turn releases the hormone insulin which is a storage hormone. Insulin will remove the sugars from the bloodstream and store it in the muscles and liver as glycogen, fuels the brain, and excess as bodyfat. To much insulin will keep you from burning bodyfat. Each time you eat sugars or carbs by themselves the body releases insulin because of the rapid rise of blood sugars and the whole process starts all over again. Each time storing any access as bodyfat and slowing down if not stopping the release or reduction of bodyfat.
WOW!!!!!! doesn't that suck? Well there is a solution. Don't eat damm sugar :) Don't stroke out on me I was just kidding. You can control the release of insulin by control or managing how much simple sugars (candys, cake, soda,etc...) you eat and never eat good sugars (fruit, potatoes, brown rice, etc...) without eating protein. Never eat CARBS by themselves if your goal is to reduce bodyfat.
Hope this helps!
jo
Reasons to drink water - 1 water and blood is the carrier for all of the nutrients you ingest on a daily basis. So if your taking supplements and good healthy foods in hopes of it helping your muscles grow/recover if your not drinking enough water your slowing down that process. Often times when you don't drink enough water you become partially dehydrated. During your dehydrated state the body sends of signals that makes you feel like you are hungry when in fact your actually thirsty. Drinking enough water on a daily basis will help with keeping you from over eating.
People who are over weight and have not routinely drank enough water will notice after they begin drinking water regularly they lose weight. I can't say enough about how important it is for you to drink at least 1 gallon of water per day not counting the water you drink when you workout.
Sugar - hmm lots of bad stuff to say about this! Sugar is not your free if your trying to lose Bodyfat. You may still lose weight how ever bodyfat and weight are the same thing. When you eat sugar, sweets, something high in carbohydrates (fruit, candy, soda, cake, ice cream, etc...) they float around in the bloodstream and your body perceives the sugar in the bloodstream as high blood sugar.
The body in turn releases the hormone insulin which is a storage hormone. Insulin will remove the sugars from the bloodstream and store it in the muscles and liver as glycogen, fuels the brain, and excess as bodyfat. To much insulin will keep you from burning bodyfat. Each time you eat sugars or carbs by themselves the body releases insulin because of the rapid rise of blood sugars and the whole process starts all over again. Each time storing any access as bodyfat and slowing down if not stopping the release or reduction of bodyfat.
WOW!!!!!! doesn't that suck? Well there is a solution. Don't eat damm sugar :) Don't stroke out on me I was just kidding. You can control the release of insulin by control or managing how much simple sugars (candys, cake, soda,etc...) you eat and never eat good sugars (fruit, potatoes, brown rice, etc...) without eating protein. Never eat CARBS by themselves if your goal is to reduce bodyfat.
Hope this helps!
jo
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