Tuesday, September 27, 2011
Emotions good or bad trigger a response. Some of the time you respond with food. If you are excited you celebrate by eating. If you are sad or disappointed you comfort yourself by eating. Watch the emotional eating and keep track of you doing so. This will not immediately stop you but the goal is to become conscious of when you do it. Being conscious of it will not only help you stop eating to your emotions but if your not eating to your emotions you actually have to deal with the root issue!
Friday, September 23, 2011
Don't include diuretics such as coffee and tea or other beverages as part of your daily water intake. They can be used in conjunction with water but not replacing it. Bring a 32oz or 64oz bottle of water with you and drink it throughout the day. Remember your minimum intake should be 64oz a day. You should be drinking water throughout the day. If you are thirsty or have an headache your already dehydrated.
Thursday, September 22, 2011
Eggs are rich in protein and are loaded with the good fat you need for energy, and lean muscle. Eggs are a complete protein and utilized better in the human body than any other protein source. They contain a complete amino acid profile, they have thirteen vitamins and minerals, and are low in sodium.
Monday, September 19, 2011
Only weigh your self once a month. Your weight tends to fluctuate to much day to day to get an accurate measure. When starting your fitness program more inches are lost than pounds. Most people want the opposite, but losing inches makes you look as good and well proportioned. If you are adding strength training to your program which you should be, you might even gain weight in the beginning. This is because muscle weighs more than fat. But in the end you will lose more weight and have better appearance. Muscle burns more calories than fat even while at rest. It also boost metabolism and gives you a more lean look.
Sunday, September 18, 2011
Do not let your fitness program become routine. If your exercise program has become to easy your body has adapted to the increased work load. If this is happening you are not getting as much benefit as when you first started. Keep your program fresh with by working out with friends, videos, and a personal trainer.
Thursday, September 15, 2011
Always have suitable foods on hand to keep from cheating on your nutrition plan. Example: nuts, fruits, yogurt, and protein shakes are great options to keep you from junk foods. Eat small healthy meals several times a day (not just three meals, more like five to six) to keep blood sugar levels even, this keeps you from craving unhealthy foods throughout the day.
Monday, September 12, 2011
For those who are allergic to soy or get bloated with whey try Hemp protein. Hemp protein is isolated from the hemp seed. It supplies eight of the essential amino acids as well as some healthy fatty acids. There is no lactose, high fiber, and low calories, making it a healthy alternative to your regular protein powders. The only draw back is you might have to double scoop it, because it contains less protein per gram than other sources.
Sunday, September 11, 2011
Iodine-this essential dietary mineral also forms part of the foundation of thyroid hormones. T4 contains four iodine atoms, and T3 contains three. Multivitamins and kelp supplements don't contain enough iodine to help normalize thyroid function. You may need to take 5,000-10,000 mcg of iodine for a couple of months before reducing the amount.
Saturday, September 10, 2011
Omega-3s help reduce body fat. Omega-3s are readily converted to prostaglandins, hormone like substances that assist with many processes in the body, one of which is to promote fat burning. Omega-3s enhance joint recovery. Running long distances can take a toll on your joints. The omega-3 fats can help your joints recover faster, reducing joint pain and keeping your training on track. They do this by reducing inflammation. Less inflammation means better healing.
Monday, September 5, 2011
Doing cardiovascular exercise after weights allows the body to get into its fat burning zone quicker than doing weights after. It takes at least 45 minutes of cardio to get into that fat burning stage, anytime before that you are just burning carbohydrates. Weight training also builds more muscle which burns more calories during exercise and at rest.
Thursday, September 1, 2011
Chronic stress increases levels of the hormone cortisol. Adrenal exhaustion develops when the body can no longer sustain high cortisol production. Fatigue follows afterwards, making most people dependent on caffeine. Licorice Root blocks the body's breakdown of cortisol, enabling normal levels of the hormone. Take Licorice Root in the morning and early afternoon to help restore normal cortisol patterns.