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    Truth About Carbohydrates

    April 13, 2014

    What’s The Truth About Carbs & Fat Loss?

    We have heard a lot about carbohydrates and how they impact our ability to lose fat. Dr. Atkins the pioneer in a low carbohydrate diet advocated no carbs to start and then just a very low amount while you were attempting weight loss. Most of us have come to realize that such a drastic program is likely to be successful only in the short term. And that our body needs carbohydrates for fuel.

    But what is the right amount, the right type?

    By consuming processed carbs, like cereals, pasta, rice, bagels, muffins, breads (yes even whole grain breads) sodas, juices, candies, and crackers you will continue to struggle to lose body fat (even if you work-out very hard).

    To0 Many Carbs Causes Blood Sugar Swings

    It’s hard because these types of carbohydrates cause extreme blood sugar swings which in turn causes your insulin production to increase which allows your body to store more fat. Another thing to be wary of when eating too many carbs is that you are creating a vicious cycle  that increases your appetite and cravings.

    Gluten and It’s Effects

    Make sure you read labels on everything. The labels are designed to show you the products content in a way that gives you the largest item first, e.g., breads and cereals pretend to be “whole grain” but the first ingredient in them is refined flour, or wheat which is a major carbohydrate and will elevate your blood sugar.

    A healthier approach to fat loss is to follow these carb guidelines:

    1. Reduce the amount of grains in your diet (cereal, pasta, rice, crackers, etc) and eat more healthy grass-fed and/or free-range meats and eggs, wild caught fish, and TONS of vegetables and fruits.  While it is hard for most people to give up breads, cereals, and pastas, just save the grains for a “cheat day” once a week.
    2. Get most of your carbs from vegetables, sweet potatoes, and a variety of whole fruits and berries (But NOT fruit juices which are loaded with sugars aka carbs).
    3.  You can supplement nutrient dense and fibrous portions of grain… the germ and bran… use rice or oat brans  to add to your yogurt, cottage cheese, salads, soups, etc.  This way you get all of the most beneficial nutritious parts of grains without all of the excess starches and calories.
    We recommend that you stay away from wheat germ —  Many people have wheat/gluten intolerances and don’t even realize it.
    Also, for best results with grains in general, try to stick only to sprouted grain products if you’re going to eat any grains at all.  The sprouting of grains helps to eliminate some of the “anti-nutrients” in some grains, and also improves digestion of those grains.
    4. Replace grains with healthy fats such as nuts, seeds, avocados, nut butters and proteins. Healthy fats and proteins go a long way to satisfying your appetite, controlling proper hormone and blood sugar levels, and helping you to make real progress on fat loss.

    A good carb source that is high in fiber as well as tons of vitamins, minerals, and antioxidants: Sweet potatoes or yams. Choose the orange varieties instead of the white varieties of sweet potatoes.

    The easiest and quickest way to cook a sweet potato is to slice it up into thin slivers and put it into a pan that you can cover with a lid.  Add a touch of butter, virgin coconut oil (beneficial medium chain triglycerides), and about 3-4 Tbsp of water and simmer with a covered lid for about 5 minutes.
    When the sweet potatoes are soft, then add a little cinnamon and maybe a touch of the natural sweetener stevia (if you want a little more sweet flavor) and you’re all set with a delicious healthy carb side dish to go with any meat dish.  Add a side salad and you’ve got the perfect lean-body meal plan.



    6 Pack Abs In 5 Results Oriented Steps

    April 10, 2014

    Achieving The Right Mindset

    Mindset is a critical component of any worthwhile endeavor. Meeting the challenge of sculpting your body into washboard abs requires determination and commitment.

    AbTrainingThere are no magic buttons, there are no short cuts. In order to get 6 pack abs you need to immerse yourself in core exercises and fat loss. When you focus your mind on these two you will achieve the quickest results possible, instead of getting on the hamster wheel one more time.  You know what I mean – concentrated effort the first day, slightly less the next and you skip the third because you have appointments, maybe you check in on the fourth day and the fifth but then it is the weekend … and round and round you go.

    You must stay laser focused and committed to your program if you are to achieve the results you want.

    If you’re willing to actually do the work required to get ripped abs with the least effort in the shortest time, check out these 5 steps.

    1. Fat Loss Eating.

    Hiding under a layer of flab are your 6 pack abs. You need to lose the fat. Fitness professionals and coaches know that exercise alone can be a futile experience. Crunches, curls and sit ups while great exercise will not burn off enough fat to allow those abs to show. You need to stop eating the wrong foods like carbohydrates that cause imbalances in your blood sugar levels, your hormones and actually cause cravings for the very things you should not eat.

    Free Range chicken and tuna provide the protein levels, which will help build muscle. And fillchicken-Free_range_flock yourself up at mealtime with lots and lots of vegetables. But foods such as pasta, potatoes, rice and bread have got to go. If you just can’t live without bread or some other form of carb, then save them for a “cheat day” and go back to eliminating them for the next week.

    Finally you have to be committed to removing desserts, candy, ice cream, smoothies and soda from your diet. Instead eat healthy snacks like unsalted nuts, coconut, fruit & raisins. Make sure you drink plenty of water to help naturally boost your metabolism throughout the day.

    It won’t be long until you feel really great eating like this and it won’t be such a challenge to stick to it.

    2. Eat smaller meals more often.

    If you are like the majority of people you eat 3 meals per day, at a specific time. Pace yourself with smaller meals and healthy snacks up to six a day. You metabolism will increase its fat burning ability significantly. Your body will stop trying to store reserves of fat from all the failed diet attempts that kept you hungry most of the time.

    3. Water

    Drinking water increases your metabolism and it also flushes out toxins in your system from eating the wrong foods. It supports your filter system the kidneys and liver in this process. Soon you will notice the benefits of the endorphins produced through exercise and increased water intake, your appetite and cravings will become a thing of the past.

    4. Intense Interval Exercises

    One phenomena noted is that with short bursts of intense fitness exercise paced at intervals is more valuable to your health, fat loss and well-being than normal endurance style cardio workouts and it is ideal for not only developing muscle but also shedding off the pounds too.

    It causes a continuous high metabolic rate long after you’ve finished your workout which allows your fat burning abilities to continue.

    5. Mindset and a flat stomach

    Just consider for a moment how long it took you to create the body you now have – is it reasonable to believe that getting a flat stomach can happen in two weeks, if you work hard enough at it? No it is not. Your body has to adjust to new levels of proteins, carbs, endorphins, metabolic rates and the fuel that is supplying it all. That process takes time.

    Lifestyle changes while intimidating at first will slowly have more appeal as you begin to see success, as you see those first few pounds melt, as you begin to feel more energized as you begin to look forward to your workouts. That is when you can think about permanent change.

    You must be willing to change your mindset and your habits and then you will see your muscles begin to firm up and become toned and your weight scale number drop. This then becomes positive reinforcement to give you what you need to continue & you’ll find that staying positive and motivated comes naturally as a result.Just make sure you follow a plan that can actually take you to such success, such as Mike Geary’s Truth About Abs.


    Your 10 Step Master Plan For Weight Loss

    March 30, 2014

    Your 10 Step Master Plan

    Knowing where to start when considering the best way to lose weight is always a dilemma, so it is often quite useful to have some bullet points or as I like to call it ‘a master plan’, to adhere to that will help you to stay focused on your objectives, so here we go and don’t forget, go right ahead and add your own personal bullet points, if you believe they should be on your, ‘best way to lose weight’ master plan:

    Watch What You Eat


    1: Watch what you eat but don’t become obsessive: Everyone feels uneasy around obsessive people, so please don’t become one by listing everything that passes your lips; this would not be the best way to lose weight more like the best way to lose all your friends and family! Hopefully, you’ll take heed before you start to calculate your average daily dust inhalation rate!

    Set Targets

    2: Set yourself targets: There is nothing worse that setting off on a journey and not knowing when you’ve arrived!

    Get a Partner

    3: Working with someone else: It is always easier when you are trying to do something that is difficult with the support of a like minded individual and dieting is no different. Find someone to diet with and you will find that the support you offer one another will be invaluable in reaching your goals. There again, if you haven’t heeded the warning in the first point you may not have any one to work with!

    4: Plan to succeed: When I used to spend a lot of my time in management meetings I regularly heard the phrase, ‘plan to succeed, don’t plan to fail’, but never a truer word has been spoken, especially when in it comes to dieting and losing weight. The best way to lose weight is to have a plan of action, daily food allowances and exercise periods must be noted and adhered to, although we don’t want to become obsessive as mentioned in the first point we do need to enforce an element of control without being classified as a ‘looney tune’.

    5: Change the way you cook your food: Grill, Boil and Steam your food, fried food is OUT! Fish-Salmon_FishYes, I realize that for some of you this may be like learning to walk, talk and use the toilet again but it needs to be done!

    6. Junk food is OUT! OK, we all love one certain item of junk food whether it is deep fried chemically enhanced chicken or nuked 5% meat burgers, but most of it is high in fat and filled with greed inducing chemicals that make you crave more of the same, stay away from it. Trust me, using the excuse ‘they will go out of business if I don’t buy some’, does not wash.

    7. Eat more often: Yes you heard me right didn’t see that one coming did you? Eat smaller meals more often and you won’t feel hungry quite as often.

    8: Drink water: Stop drinking soda, it is just sugar in liquid form, why do you think wasps and bees love it so much, come to think of it I’m surprised there isn’t a cola flavored honey! Water will also help to flush out the toxins your body stores so it makes good sense to drink more of it anyway.

    9: Always eat a breakfast: you should always eat a good breakfast and try to consume the majority of your daily intake of calories earlier in the day rather than later, as your body will have a better chance of burning them off. Don’t eat after 8 pm, you have a much better chance of burning off calories whilst you are awake rather than asleep, plus you will sleep much better with an empty stomach, although that doesn’t seem to hinder my father, whom after a Sunday lunch drifts into an unconscious slumber in his armchair, that can only be best described as resembling the lions of the Serengeti after feeding on a zebra kill!

    Running_Man_Kyle_Cassidy10: Exercise: Without a shadow of a doubt, the best way to help you lose weight whilst dieting is to exercise. It needn’t be anything too drastic, a walk round your local park for half an hour or maybe even going for a bike ride; if you can’t get out the house for one reason or another why not try walking up and down your stairs at home whilst listening to your favorite CD, whatever you decide to do, do something, anything..It will help burn calories, and that is your objective.

    Losing weight isn’t about starving yourself, or exercising yourself until you’re sick, it is about managing your lifestyle so the calories you consume equal the calories you burn and when an in-balance occurs, you have to up one side of the equation and drop the other until equilibrium is restored. So in conclusion the best way to lose weight is to manage your lifestyle by controlling your diet and exercise levels and once you achieve this balance you will start to lose weight and become healthier.

    By: Daniel Major

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