Getting Fit for Bikini Season
With the summer days ahead, it’s time to get ready for bikini season. If you’ve not already begun your annual fitness regimen, now is the time to begin the process. The following steps can help you lose unwanted pounds and inches, to have you ready to strut in your bikini on the beaches in summer.
Cardio and Weight Lifting Exercise
What methods are all the new celebrities in gossip magazines that just gave birth using to get physically fit in such a short time? Traditionally, everyone loses weight by some type of cardio exercise which could include running or jogging. Cardio exercise is known to burn off calories, but not necessarily create a curvy lean body. To achieve that, it requires lifting weights at least three times a week.
A Healthy Diet
There’s probably not one single person on the planet that has not already heard that eating a healthy diet can help an individual lose weight. However, the reason it keeps being shouted from the mountaintops, is because it works. Sugary treats and fried foods are notorious for putting on unwanted pounds and inches in nearly all of us. However, by reversing that diet, and consuming healthy foods like organic fruits and vegetables, quality lean meats, and healthy nuts and grains can make an individual shed off their pounds and inches.
Eating More Not Less
What? I can eat more not less and still lose weight? The answer to that question is surprisingly “yes you can”. By consuming better quality food, more times throughout the day, you’ll actually lose weight. To achieve this effect, you’ll need to eat nutrient dense whole foods, and at least 10 x your lean body mass in calories from the right ratio of carbs, proteins and fats with ample amounts of veggies.
Fast Track Your Success with a Great Fitness and Nutrition Coach
It does not take much to get ready for bikini season depending if you read and avoid these 10 diet mistakes. With a little forethought, pre-planning, cardio workout, weight lifting and a healthy diet you’ll be ready to hit the beach , park or streets in even more confidence. It’s going to take hard work and time. If you’re thinking about next year already or that special vacation down south coming up, you can save time and money by hiring a qualified and experienced coach to help you. Contact me for help. If you qualify for my coaching service, I can guarantee you results. I am currently accepting 10 more online clients now.
Common Myths About Weight Loss – I’m here to clear some of the confusion about these weight loss myths.
There is so much talk about how to lose weight that it can be sometimes a little difficult to decide which the facts are and which are pure fiction. Here are a few of the most common myths about weight loss.
Myth: The only way to lose weight is with a radical exercise program.
The best way to lose weight and maintain your healthy weight is to make small changes to your diet and lifestyle which you can adopt for the future. Losing weight begins in the kitchen not in the gym. By all means you should incorporate some activity into your life but you’ve still got to watch what you eat. Eat less, move more, lose weight and feel great.
Myth: Healthy foods cost more than unhealthy foods; I can’t afford to lose weight.
The truth is that it is often cheap to eat a healthy diet than it is to buy pre-packed, processed foods. You will pay a lot more for a ready meal than you would have to pay to buy the wholefood ingredients fresh and make it yourself.
Myth: The best way to lose weight is by starving yourself
The fact is that you are unlikely to sustain any weight lost due to a crash diet, as soon as you start eating again you are likely to pile the weight back on again plus a few extra pounds. Crash diets are so difficult to maintain that as soon as you start to eat again you often eat more than you actually need. The best way to lose weight is to adopt a healthy eating lifestyle whereby you can lose weight slowly and keep it off without ever feeling hungry. Your activity levels, and certain medications can also make you more hungry. It’s good to find balance between exercise and food so that it works for you, not against you.
Myth: You must stop snacking to lose weight
It isn’t the fact that people take a snack that’s the problem; the real problem is what they choose to snack on. Lots of people need to snack between meals to keep their energy levels up, particularly those people with an active lifestyle. Many snacks are high in sugar and fat so avoiding things like chips, cookies and chocolate and replacing them with things like fruit or vegetables means that you can enjoy a snack without gaining excess weight.
Myth: Drinking lots of water will help you to lose weight
Although this one is almost true! What happens is that the water keeps you hydrated (very important for your health) which stops you from getting the urge to snack or overeat. People who are thirsty can often mistake the signs for hunger and reach for something to eat when in actual fact a calorie free glass of water would have done the trick.
There are many more weight loss myths which I’m sure you’ve heard of, this is just a snapshot of some of the most popular misconceptions which people have about how to lose a few pounds. Remember that adopting a healthy eating and exercise program is really the only way to lose weight healthily and maintain the new you. Please contact me, If you would like to learn more and setup a free consultation with me.
10 Diet Mistakes When Losing Weight
There has been an increase in obesity over the years, and now it has become a serious problem that can longer be ignored. A lot of factors that have been shown to contribute, and making some changes in diet and lifestyle will go a long way in helping you lose weight safely. . Many people are looking for ways to shed the extra pounds, but most of them end up failing for one reason or another. Here are 10 diet mistakes most people are making. These 10 diet mistakes should guide you on what not to do.
1. Eating too few or too many calories
You will need a caloric deficit in order to lose weight. This means burning more calories than you are consuming. There has been a general belief that a 3,500 caloric deficit per week will result in one pound of fat loss. However, there are some studies that have been done in the recent past showing that this can vary from one person to the next. You might start feeling like you are not consuming enough calories, but many people tend to underestimate the number of calories they have eaten. There are some healthy foods that are too high in calories, making it a good idea to watch your portion size
2. Going for Low-Fat or “Diet” Foods
Many people consider these types of food to be better alternatives when it comes to losing weight, but it can have the opposite effect. In order to improve the taste, these foods are loaded with sugar. This will cause you to feel hungrier and you end up eating more. It is better to choose foods that have been minimally processed.
3. Not Eating Enough Protein
It is important to get enough protein if you are trying to shed off some pounds. Protein will help with your weight loss journey because it increases feelings of fullness, reduces appetite, increases metabolic rate, decreases caloric intake, and protecting your muscle
mass when losing weight.
4. Not Eating Enough Fiber
Having a low-fiber diet will affect your weight loss efforts. Fiber is important for weight loss because it reduces appetite. It forms a gel that holds water, and moves slowly in the digestion tract, making you feel full. High fiber intake will mean some calories will not be absorbed. This means your total calories consumed will be a little lower. Fiber also helps digestion in removing toxic build-up in the body through excretion.
5. Eating Too Much Fat on a Low-Carb Diet
Low-carb diets can be very effective when it comes to losing weight. Keto diets will involve getting your daily caloric needs from fats, a little bit of protein, and very little from carbs. There are some people who tend to eat too much fat, then end up seeing no results. This means you are consuming a lot of calories, making it hard to lose
weight. If you are on a low-carb diet but not losing weight, consider cutting back on the amount of fat you are consuming. You will still need to look at how much you are consuming in terms of calories.
6. Having Unrealistic Expectations
Having a goal when doing anything leaves you feeling motivated. However, it is not a good idea to set unrealistic expectations because it will work against you. People who set unrealistic weight goals are the ones that tend to drop out of their weight loss program. Set up a realistic expectation that you can easily achieve. If you happen to go
over your expectations, then that is great because it will motivate you. If you set too high then you don’t reach, you will feel like you have failed even if you have made significant weight loss progress.
7. Failing to Track What You Eat
Switching to healthier and nutritious foods is a good way to lose weight. However, you may end up eating more calories that you need. There is a risk you might not be getting enough fiber, proteins, carbs, and fat that will support your weight loss journey. This is why it is a good idea to track the food you eat so you can have an accurate picture of what you are eating. This will help you know what nutrients you are not getting, and adjust your diet to get them.
8. Drinking Sugar
The first thing you will need to do when starting your weight loss journey is cutting out soft drinks and sweetened beverages. However, many people forget to cut out drinks with sugar like fruit juice and milk. Drinking fruit juice or milk is not the best idea because it is loaded with a lot of sugar that can lead to weight gain. Unsweetened apple juice contains more grams of sugar than coca cola. You will end up consuming more calories at the end of the day because liquid calories don’t seem to affect the appetite centers of the brain.
9. Not Eating Whole and Single-Ingredient Foods
Eating processed foods has been shown to be the worst thing when it comes to losing weight. This is believed to be one of the main reasons why there has been an increase in obesity rates around the country. Processed foods are able to pack a lot of calories in a small portion, unlike whole foods that are self-limiting. This means they are hard to
over-consume. When shopping for your food, always look for a whole or single ingredient food if possible. If you can’t find it, then look for the option that has been minimally processed.
10. Being Too Restrictive
You need to have a caloric deficit in order to lose weight, but some people will go for drastic caloric deficits so they can get faster results. This is not how it works. When you do extreme on your diet, there is an excess in the production of stress hormone cortisol. When this happens, it signals the brain to store to store fat, and this is not good for your weight loss efforts. Your metabolism will start slowing down and you will not have enough energy, increasing your chances of binge eating. A restrictive diet will not be the best option for the long run.
The above are the 10 diet mistakes many people make. Avoiding these 10 diet mistakes will help you lead a healthy life and lose weight.
A Quick Guide To Weight Loss For Beginners
Losing weight can seem very hard, especially if you tried several methods in the past and did not get the results you expected. You can actually reach a healthy weight by simply adopting better habits. Keep reading if you want to learn more about weight loss methods that work.
Forget crash diets, intensive exercise programs and counting calories. These weight loss programs can help you lose a few pounds but you will not be able to follow these unusual diets or exercise programs for very long. The best way to lose weight is to adopt better habits for good. Your goal is to transform your lifestyle, not to go on a crash diet for a few weeks before going back to your old habits.
Transforming your habits can take some time. It is best to take small steps so you can work on getting used to your new lifestyle rather than expecting to transform the way you eat and organize your time overnight. You will get better results if you take as much time as you need, even if you do not progress toward your ideal weight as quickly as you were hoping to.
Find new foods you really enjoy. You should introduce a couple of new foods in your diet on a weekly basis. Try cooking new foods in different ways or combine them with spices. Replacing all your favorite unhealthy foods with better alternatives you enjoy just as much will make adopting a healthy diet a lot easier. You can still eat your favorite unhealthy foods as long as you eat very small quantities once in a while.
Adopt a more regular schedule. Try getting up early and have a healthy breakfast to start your day. Have three meals at fixed hours during your day or try eating five smaller meals if you always feel hungry between your meals. Organizing your time more efficiently will help you find some free time to exercise regularly. If you do not have time to work out, try being more active, for instance by walking for thirty minutes a day or by riding your bike to work.
Exercising regularly is a great way to tone your body and reach a healthy weight. Start working out for twenty minutes a day or have two or three longer workout sessions on a weekly basis. Look for exercises you really enjoy so your fitness program stays fun and interesting. You could for instance join a team so you can practice a sport you enjoy or sign up for a martial art class if you want to acquire some new skills. Fun exercises such as dancing, practicing aerobics in the water or even playing in the back yard with your children are also great ways to get some exercise on a regular basis.
Losing weight is not as hard as it seems if you focus on adopting a healthier lifestyle rather than counting calories. Follow the tips you just read and you will soon get the results you always wanted.
Weight Loss Over Age Forty
Weight loss is a challenge at any age. But, after the age of forty women in particular have the added obstacle of having to overcome the hormonal changes in the body. Hormones have a definite impact on weight loss.
Of course, weight training is always recommended, no matter what your age. Unfortunately, in your forties and fifties your body responds differently to exercise. Even when you are burning up the calories, the fat is reluctant to leave, preferring to stay in your body, marbleizing your muscles. You might be surprised to learn that this has to do with the diminishing amount of testosterone in your body as you age.
To combat the decrease of testosterone, a high protein source of whey protein. In research from Finland, scientists gave participants 15 grams of whey isolate both before and after resistance exercises. Muscle biopsy showed an increase in testosterone production of up to 25 percent, which was maintained for 48 hours. Garlic, Cruciferous Vegetables, and Olive Oil are great for helping testosterone metabolism.
Salmon is a good choice also as it is rich in protein and Vitamin D (and let’s not forget those healthy Omega-3 oils). Broccoli, spinach, beef and lentils is helpful for the iron it provides, building up your red blood cells that in turn carry oxygen to your muscles.
Another less talked about subject is testosterone replacement therapy. Women that already have built a good amount of muscle mass, don’t need it. However, women with little muscle mass, can greatly benefit from TRT. There are also many benefits of TRT for women. Testosterone is important for women since it is a major precursor of estradiol production. In premenopausal women, circulating testosterone levels are approximately 10-fold greater than estradiol levels.1 The normal range for testosterone in women is 15 to 70 ng/dL, and by the time women reach their 40s, their blood testosterone levels are approximately one-half less than in their 20s.1
A man would typically use 190 mg of Testosterone Cypionate a week, to bring his low levels of testosterone up to an optimized level. This optimized level is what a healthy 20 year old male would have if they got their blood work done. A women would be prescibe a much much lesser dose and would need to be monitored more closely through blood work.
Finally, don’t underestimate the value of weight training 30 minutes to 1 hour a day which will help burn those calories and continue to do so even after the workout is over!
There’s no denying that success in the weight loss department after the age of forty
requires a little more of a concentrated effort.. It’s a harsh reality, but weight loss can be accomplished if you follow these guidelines. Even more importantly, you will be improving your overall health resulting in feeling stronger and healthier. Isn’t that the ultimate goal in any diet regimen? Contact me to get started on an training plan that is right for you.
Davis SR, Davison SL. Current perspectives on testosterone therapy for women. Menopausal Med. 2012;20:S1-S4.