Here are some quick tips that will help you get off to a quick start this summer!
1. Work on your fitness at least 3 days per week: Most important, build muscle strength, even modestly … resistance training (weights, bands, machines, calisthenics, pushups, sit ups, pull ups) will help shift your metabolism into a fat-burning mode. Resistance training is the most efficient form of exercise for weight control, which affects all aspects of health and aging (heart, diabetes, hip-knee arthritis, cancer).
If your goal is fat-loss, then low intensity cardiovascular exercise(70% of your maximum heart rate) should be incorporated into your schedule. While you’re doing your cardio exercise, if you can hold a normal conversation, then you’re burning fat. If you can’t talk, that means you’re going at such a high intensity that you can only burn sugar. Burning sugar isn’t bad. The thing is that humans are not plants, which means that we don’t store whole bunch of glucose or glycogen. We tend to run out of sugar rather quickly. If you stay at a high intensity level of cardiovascular exercise, once you run out of sugar you start eating away at your own muscle. That’s called “gluconeogenesis,” or the new formation of glucose by breaking down muscle tissue.
We highly suggest you purchase, if you don’t already have one, a simple heart rate monitor that you can wear during exercise so you always stay in your peak fat-burning range. The highest quality heart rate monitors on the market that we can recommend are the Polar heart rate monitors. For more information about Polar heart rate monitors, contact our office Toll-Free at 866-71WORKS.
2. ALWAYS eat breakfast. If you want to maximize your fitness results or fat-loss efforts, you must eat breakfast. Even if you don't exercise at all - breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you're trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with some Proto Whey protein powder mixed in.
3. Include fish at least twice a week into your meal plan, and more if possible. Choose cold-water fatty fish such as salmon, which are higher in omega-3s and vitamin D. To find some of the freshest and best seafood that can be delivered right to your door, check out Vital Choice your premier source for Alaskan Salmon, other pure, wild seafood, and fine natural, organic, and kosher foods.
Martha Stewart has a great (easy) recipe for poached salmon that she eats for breakfast most everyday with a piece of toast: Fill a saucepan wide enough to hold salmon with 2 1/2 inches cold water. Stir in 1/4 cup lemon juice, the celery, parsley, and 2 teaspoons salt. Bring to a boil; reduce heat. Add salmon, skin side down. Cover, and simmer until salmon is just cooked through, 10 to 12 minutes. Transfer salmon to a plate, and let cool 20 minutes. Discard poaching liquid. Flake salmon into large pieces. A great way to start the day!
4. Eat fat to lose fat – in moderation! Healthy fats are necessary to your body for many reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. However, you must be aware of the difference between healthy "good" fats, and dangerous "bad" fats. Good fats are monounsaturated fats such as olive, peanut and canola oil, avocados, all natural peanut butter and nuts, and omega-3 fats like salmon and mackerel. Bad fats are saturated fats, partially hydrogenated fats, and trans fats. The bottom line is that your body needs good fats - and will react if you attempt to abstain from them - and absolutely does not need bad fats. Check out the two links above for more information on omega-3 fats and trans fats.
5. Drink plenty of fresh, clean water. Yes, I know that you've heard this over and over again. But there's a reason for that - it's TRUE! The recommended amount is approximately eight glasses, or 64 ounces, of water every day. When you are exercising, you need to drink even more. Over 75% of your body is water (even bone is more than 20% water). When you don't drink enough water, you dehydrate your body, your blood doesn't flow properly and your digestive system doesn't operate smoothly (among other problems). Even a small deficit of water can radically affect how your body performs. Drink up!
© 2007 Lucho Crisalle, R.D., Exercise & Nutrition Works, Inc. WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE? You can, as long as you include this blurb with it: "Lucho Crisalle, R.D., internationally recognized expert in the field of nutrition and supplements is the creator of the What Works! E-Zine (full of articles, recipes, tips and discounts). Click HERE to learn more and get your copy of our FREE SPECIAL REPORT ”The Truth About FAT LOSS And The Way To A Leaner You - REVEALED!”
Not All Proteins Are Created Equal, Part III, (Choose Your Proteins Wisely)
Choose your proteins wisely - what does all this knowledge mean to you and how can you apply it to choose your protein wisely?
Not All Proteins Are Created Equal, Part II (Soy Proteins - The Good, The Bad and The Ugly)
Soy Proteins -The Good, The Bad and The Ugly. Studies show that soy offers benefits that casein and whey don’t provide. Learn both sides of the debate.
The Intricacies of Protein: Understanding the Varieties and Their Benefits
Proteins are the building blocks of life, essential for the growth, repair, and maintenance of our bodies. However, not all proteins are created equal. This comprehensive guide delves into the diverse qualities and benefits of various protein sources, helping you make informed choices for your health and fitness goals. In this first installment, we explore the different types of protein, with subsequent parts focusing on soy protein and the optimal timing for protein consumption.
