One of the big secrets to losing weight is Portion
Everything is super sized these days, even
our plates and drinking glasses. The general rule for portion
control is this.
1. Protein/Fats portion should fit in one
palm of your hand.
2. Carbohydrates should fit in both
palms of your hand, do not cup your hands together.
3. Eat 5
meals a day spread out at least 3 hours apart.
If you want accurate progress, it would be more important to
measure your food with a weight scale for the first week and then
visualize your portions according to the size you used on the scale
that week. You need to have a good memory for this otherwise, you will
need to measure your food on the scale.
Management through Relaxation
One technique to learn
and use is called Usui Reiki Ryoho. Reiki flows to the areas of need,
soothing pain and supporting the body's natural ability to heal
itself. Long term practice of whole-body reiki will restore the
general condition of the body. Reiki helps to harmonize body, mind and
spirit for yourself or anyone you want to help. It is a complimentary
therapy and a non invasive technique (hands off). Reiki is very subtle
and calming yet have powerful positive effects. Reiki is primarily
emotional release work and is excellent to help releive stress, the
cause of cellular inflammation.
The easiest things to do to
ensure your hormone levels can balance out and restore themselves are
- Hire a qualified personal trainer to plan your
fitness program, so that you avoid over training and meet your
goals. By not using exercise periodization, over training can really
screw your hormonal balance. Long workouts can burn you
out as well. You can achieve the same thing in 30
minutes, when it comes to building fat loss, strength endurance or
- Get solid sleep. Seven hours of sleep is great, but
if you can't get enough, at least get quality sleep. Invest in a
good mattress and don't eat too much before going to bed. If you
have trouble sleeping, try the natural supplement ZMA, it's great
and you have vivid dreams too. Another tip is to not stare at the T.V
or computer screen for at least 30 minutes before going to sleep and
make sure it is completely dark where you sleep. Even the moonlight or
alarm clock light can affect your quality of sleep.
- Get a saliva test kit or go to a licensed holistic
doctor to get a saliva test done. A saliva test should include a
complete hormonal test and results. Through diet and exercise and
certain natural supplements and therapy, you may be able to restore
proper hormonal balance.
- Stop the bad habits, such as smoking, eating
processed foods, drinking and taking rec. drugs. It's horrible
stuff and takes years off your life and wreaks your hormonal
Learn to Eat with the Right Macronutrient Ratios
Everyone is different. The ratios that you use need to
match what your short term and long term goals are…Alot of factors
are taken into consideration, such as where you store your body fat,
your stress levels, your sleep, your energy expenditure at work and in
the gym, any medical conditions that you have and your past eating
habits. By eating a certain way using the right ratios, your
training your body to metabolize energy in a certain way and to use
hormones in a certain way. Balance and optimizing your metabolism and
hormones is the biggest key to your success.
Drinking more water, can hydrate the body
better, so that it functions more effectively. That means, when
working towards losing weight, your body can be in an optimal hydrated
state which will help your metabolism keep the fat burning process
going strong. Water suppresses the appetite naturally and helps the
body metabolize stored fat. Studies have shown that a decrease in
water intake will cause fat deposits to increase, while an increase in
water intake can actually reduce fat deposits.
Rid of the Junk in Your Home
If you can't see it
or find it, you won't eat it. This goes out to all those late
night snackers, who eat amounts of snack foods that can feed an entire
family for the day. My suggestion, is to grab a garbage bag and empty
your house of junk food. If you end up with a having nothing to eat,
kick yourself in the ass because that's why your fat. Your choice
of food which is your diet sucks. You don't have eat pies and ice
cream to feel like your enjoying your life. Enjoyment of life comes
from feeling alive and adrenaline! Junk food kills life. Go grocery
shopping for real food and never go grocery shopping on an empty
Whether you’re set on shedding a few pounds, preparing for a competition, or putting your health back on track, you need a knowledgeable professional you can trust to guide you every crucial step of the way. Above all, you need a passionate individual who regards your success as their own.
This is where I come in: Hi, my name is Rob Lagana, and as a fitness coach and accomplished competitive bodybuilder with over two decades of experience, I’m on a mission to turn your fitness and wellness goals into reality. Both results-driven and compassionate, I provide all our clients with a personalized experience and specially tailored workout routines and meal plans. I also firmly believe in fitness being fun; I’ve never been an all work, no play kind of guy.
Growing up, I faced some hardship due to the ocular albinism I was born with (a condition that leaves me legally blind for life). However, that didn’t stop me from becoming a successful competitive bodybuilder, which ultimately inspired me to help others achieve happiness, confidence, and overall wellness in their own lives.
In addition to training consistently and assisting my valued clients, I’m currently writing a book entitled “Totally Healthy,” which offers tried-and-true tips and tricks to fat loss and toning up by harnessing a balanced holistic approach.
With the right nutrition and exercise regimen that is unique to you and your needs, anything is possible! Add positivity, empowerment, support, and a holistic approach to the mix, and you’re well on your way to paving the road to longevity. Let’s begin your journey together! Reach out to me today.