Archive for August, 2013
Habits are what we fall back on in-between diets. Some of theses habits are very fat promoting. Here are 7 of them:
1. You serve up your food at the table. Research shows that having serving dishes on the table leads to eating up to 35% more food and there for more calories!
2. You sleep to little or too much. Research shows that the ideal amount of sleep is 6-7 hours. In studies both people that slept more and less than this amount had greater weight gain.
3. You don’t multitask while watching TV. Being sedentary is one of the leading causes of weight gain, so if you must watch TV, do something else while you are watching. Wash dishes or iron or better yet watch less TV.
4. You drink soda. This is one of the easiest ways to pile on extra calories while adding nothing nutritionally to your diet. Even drinking diet soda leads to taking in more calories as you are conditioning you body to have something sweet going over your palate and that leads to eating more calories.
5. You eat quickly. This is probably the more important habit to break. When we eat quickly we do not give our bodies naturally satiety mechanisms a chance to kick in. This always lead to eating more that we need to and piling on the calories.
6. You skip or delay breakfast. This is the perfect way to keep your body in fat storage mode longer. Research has shown that one of the most common behaviors of people that became obese as adults was skipping breakfast. Breakfast is the way we get our metabolism going for the day and let our body know that it is OK to burn fat.
7. You don’t eat enough lean protein, fiber and healthy fat. This are the things that help our metabolism and fill us up and keep us feeling full longer.
When a muscle is so spent it can’t complete one rep of an exercise with proper form, this is known as muscule failure. Training until muscule failure can increase your body’s ability to build lean muscle mass.
Maybe you are feeling that way right now.
Here are 5 steps to get you back on the fitness fast track after your trip.
Step One: Focus
Your vacation happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.
Draw a line in the sand. You’re back home so the bad eating stops now.
If you’re serious about your fitness goals, then your vacation was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.
Step Two: Hydrate
While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.
Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.
Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.
Step Three: Cleanse
For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.
Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.
Step Four: Rest
As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.
When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.
Aim for getting a full 8 hours of sleep each night.
Step Five: Exercise
It’s time to sweat out all those vacation indulgences. So lace up your athletic shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.
PTI has just the exercise plan for you – one that will not only help you recover from your vacation, but will help keep you motivated and going strong in the future.
If you haven’t joined us yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.
Simply call or email PTI today to set up your first workout.
This is from the USDA Center for Nutrition Policy and Promotion. It is a study of 5752 adults and the chart shows by gender and age range what people thought they ate and what they actually ate. Pretty eye opening! How do you think YOUR perceptions would stack up with reality? Food for thought! (Double click image to enlarge)
People that take less than 5000 steps a day are considered sedentary and are at a higher risk for early death, disease and being overweight.
On the other hand, those that take 10,000 or more steps a day are considered active and have lower body weights, less body fat and improved health.
Your best solution is to increase you level of this basic movement, combined with a few hours of high intensity exercise a week and a sensible diet and watch the magic happen!