Weight loss and fiber? How do they work together?
When it comes to weight loss and sustaining a healthy weight, it is important to remember that it is not just dependant on exercise or nutrition! Nutrition and exercise MUST work together in order to burn fat and maintain a healthy weight!
When you eat you want to try to eat foods that are low on the glycemic index! The lower on the index these foods are the longer the release of glucose takes. This means you stay fuller, longer!
Some foods that are low on the GI are, kidney beans, apple, spaghetti, orange, green peas, banana! Fiber is important as it not only helps lower blood cholesterol levels and controls blood sugar but it also has a high satiety index.
A high fiber diet benefits those trying to maintain a healthy weight because you will feel less hungry for a longer period of time!
What burns calories? You do! Body=Car Muscles=Engine Food=Fuel
Cars will burn more gas as the engines get bigger! Our bodies work the same way. The more muscles we have on our frame the more calories we use. Like a car we do burn calories when we are idling around and depending on the size of the engine you will burn more calories!
A healthy, long term, successful weight plan will include some resistance training!
Saturday, May 31, 2008
Friday, May 30, 2008
Fat Blasting Workouts....
This workout will help trim you down in no time!!
Time yourself with a stopwatch!
Round 1
50 stepups onto a bench
50 pushups
50 squats or squat jumps
Round 2
50 stepups
5 - 45sec sprints
50 burpies or squat jumps
Work at a fast pace!
If you have any questions email me or comment on the blog about your time!
Time yourself with a stopwatch!
Round 1
50 stepups onto a bench
50 pushups
50 squats or squat jumps
Round 2
50 stepups
5 - 45sec sprints
50 burpies or squat jumps
Work at a fast pace!
If you have any questions email me or comment on the blog about your time!
Wednesday, May 28, 2008
Morning Meals...
Meal 1 - oatmeal with banana on top
Glass of orange juice
Meal 2 - Yogurt with berries, 2 pieces of toast with peanut butter,
glass of milk
Meal 3- 2 Pieces Toast, 2-4 eggs scrambled, orange,glass of milk
Meal 4 - Cold cereal with cut berries on top, whole wheat bagel
If you workout in the morning make sure to eat about 1-2hrs before you train!
Workout of the day:
Squats or Squat Jumps 2mins
Pushups 2mins
Situps 2 mins
Burpies 2 mins
To make the workout harder if needed, add a sprint between each exercise! Run as fast as possible for 30-45secs!
Glass of orange juice
Meal 2 - Yogurt with berries, 2 pieces of toast with peanut butter,
glass of milk
Meal 3- 2 Pieces Toast, 2-4 eggs scrambled, orange,glass of milk
Meal 4 - Cold cereal with cut berries on top, whole wheat bagel
If you workout in the morning make sure to eat about 1-2hrs before you train!
Workout of the day:
Squats or Squat Jumps 2mins
Pushups 2mins
Situps 2 mins
Burpies 2 mins
To make the workout harder if needed, add a sprint between each exercise! Run as fast as possible for 30-45secs!
Sunday, May 25, 2008
You have been lied to...
The one thing that a lot of people still believe is that slow paced aerobics burns more fat by working in the "Fat Burning Zone"
It is true that you burn a higher percentage of fat when you do a run because you are in the fat burning zone. However once you are done the workout, there is no additional calories burned!
With high intensity exercise you burn a lower percentage of fat BUT overall you burn more fat and calories because you continue to burn calories even after you stopped exercises!
This continuing burn is from EPOC, excess post exercise oxygen consumption! It can last up to 48hrs!
Because of the EPOC of high intensity workouts, even though you burn a lower percentage of fat than with aerobics, you burn MORE calories and fat overall!
EX.. Would you rather have 90% of $1 or 10% of $100,000?
SO by exercising with high intensity as often as possible you will burn that body fat and lose those extra pounds!
Workout for the day:
Run 800meters or 5min
25 Pushups
25 squat jumps
Repeat 3-5x
If you want a lighter workout,
Run 200meters 1.5min
10 pushups
20 squat jumps
Repeat 2-5x
Nutrition Corner:
Peanut butter is a good and cheap source of proteins and essential fatty acids. Protein aids in the growth and repair of muscle.
Go for ALMOND peanut butter, it is more expensive, however it contains less fat, sugar, salt!
It is true that you burn a higher percentage of fat when you do a run because you are in the fat burning zone. However once you are done the workout, there is no additional calories burned!
With high intensity exercise you burn a lower percentage of fat BUT overall you burn more fat and calories because you continue to burn calories even after you stopped exercises!
This continuing burn is from EPOC, excess post exercise oxygen consumption! It can last up to 48hrs!
Because of the EPOC of high intensity workouts, even though you burn a lower percentage of fat than with aerobics, you burn MORE calories and fat overall!
EX.. Would you rather have 90% of $1 or 10% of $100,000?
SO by exercising with high intensity as often as possible you will burn that body fat and lose those extra pounds!
Workout for the day:
Run 800meters or 5min
25 Pushups
25 squat jumps
Repeat 3-5x
If you want a lighter workout,
Run 200meters 1.5min
10 pushups
20 squat jumps
Repeat 2-5x
Nutrition Corner:
Peanut butter is a good and cheap source of proteins and essential fatty acids. Protein aids in the growth and repair of muscle.
Go for ALMOND peanut butter, it is more expensive, however it contains less fat, sugar, salt!
Thursday, May 22, 2008
Burning Calories....
We are going to be having a 12-12:45pm bootcamp Tues/Thursday on Jutland, starting May 27th!
If you or anyone you know is interested in joining the bootcamp visit the website for further details!
http://www.newimagebootcamp.com/
How to maximize your eating habits into fat burning!
To maintain a fat burning metabolism it is important to space your meals closely, every 2-4hrs!
By spacing the meals closely your metabolism is always working to convert the food to its appropriate form thus burning more calories per day!
Eat often and eat well! Portion size is also important aim for 200-600 calories per meal!
Arran
If you or anyone you know is interested in joining the bootcamp visit the website for further details!
http://www.newimagebootcamp.com/
How to maximize your eating habits into fat burning!
To maintain a fat burning metabolism it is important to space your meals closely, every 2-4hrs!
By spacing the meals closely your metabolism is always working to convert the food to its appropriate form thus burning more calories per day!
Eat often and eat well! Portion size is also important aim for 200-600 calories per meal!
Arran
Wednesday, May 21, 2008
Then there was...
I was thinking today of a great workout for off days!!
Here it is;
10 pushups
30 Squats
50 stepups onto stairs
Repeat 5x and record your time!
Good luck with this workout!
Food Tip: Make sure you are drinking skim or 1% milk, not 2%! Lower in fat and a better choice to aid in losing weight!
Also go for med, cheese, 21%MF, the lower MF(Milk Fat) the better, and less fattening!
PS. We are starting our noon hour bootcamp on Jutland, $99 bootcamp, Tues/Thurs 12-12:45pm, visit www.NewImageBootcamp.com for further info!
Here it is;
10 pushups
30 Squats
50 stepups onto stairs
Repeat 5x and record your time!
Good luck with this workout!
Food Tip: Make sure you are drinking skim or 1% milk, not 2%! Lower in fat and a better choice to aid in losing weight!
Also go for med, cheese, 21%MF, the lower MF(Milk Fat) the better, and less fattening!
PS. We are starting our noon hour bootcamp on Jutland, $99 bootcamp, Tues/Thurs 12-12:45pm, visit www.NewImageBootcamp.com for further info!
Monday, May 19, 2008
Camping and exercise....
It was a fun weekend for myself, my wife and kids!
We went camping and had a fun time away from all the traffic, cell phones etc...
It is really amazing how peaceful it is not to answer emails and phone calls for a few days...Hopefully no one reading was trying to get ahold of me!!
Anthony got to ride his bike for the first time which was awesome and he had loads of fun.
When I was in the campsite I got a ton of opportunity to see how someone can get exercise in...
You can walk up and down the campsite, find some trails to hike, try riding your kids bike..that alone is tons of exercise just trying to stay on!
Anyway, I hope everyone had a great weekend and if you are looking to get back in the swing of things and get in shape them don't forget to stay tuned to my blog for some circuits and fat burning exercises!
I will be writing tomorrow with some circuits...
Till then, stay healthy and eat right!
Arran
We went camping and had a fun time away from all the traffic, cell phones etc...
It is really amazing how peaceful it is not to answer emails and phone calls for a few days...Hopefully no one reading was trying to get ahold of me!!
Anthony got to ride his bike for the first time which was awesome and he had loads of fun.
When I was in the campsite I got a ton of opportunity to see how someone can get exercise in...
You can walk up and down the campsite, find some trails to hike, try riding your kids bike..that alone is tons of exercise just trying to stay on!
Anyway, I hope everyone had a great weekend and if you are looking to get back in the swing of things and get in shape them don't forget to stay tuned to my blog for some circuits and fat burning exercises!
I will be writing tomorrow with some circuits...
Till then, stay healthy and eat right!
Arran
Tuesday, May 13, 2008
Boot Camps and Sunny Weather!
It seems that we got a little change in the weather! Good news though!
We will be getting a nice, warm sunny weekend!
We were thinking of going camping this weekend with the kids!
It is an awesome experience for the kids to go camping and fun!
If you are going camping also make sure to take lots of sports items, soccer ball, hockey sticks, swim shorts. That is the good thing about camping, lots of exercise can be done and the best part is its FREE!
Anyway to another note, I would like to let you know 3 things!!
1. We have punch cards now available, $175(includes tax) for 10 session punch card!
2. We are going to be starting a Tues/Thursday noon boot camp downtown at on Jutland Rd, so if you or anyone you know works downtown and would like to attend boot camp, feel free to contact me! $99 for 8 sessions, twice a week!
3. We are having a SPECIAL boot camp price, if you pay for May, June, July; you pay only $125 per month which is a savings of $150 over the 3 months!!!
If you have any questions or concerns about any of the above mentioned details, please email or call me!
We will be getting a nice, warm sunny weekend!
We were thinking of going camping this weekend with the kids!
It is an awesome experience for the kids to go camping and fun!
If you are going camping also make sure to take lots of sports items, soccer ball, hockey sticks, swim shorts. That is the good thing about camping, lots of exercise can be done and the best part is its FREE!
Anyway to another note, I would like to let you know 3 things!!
1. We have punch cards now available, $175(includes tax) for 10 session punch card!
2. We are going to be starting a Tues/Thursday noon boot camp downtown at on Jutland Rd, so if you or anyone you know works downtown and would like to attend boot camp, feel free to contact me! $99 for 8 sessions, twice a week!
3. We are having a SPECIAL boot camp price, if you pay for May, June, July; you pay only $125 per month which is a savings of $150 over the 3 months!!!
If you have any questions or concerns about any of the above mentioned details, please email or call me!
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