Found this great article on the net! great info! I teach all these same principals to my clients!
With obesity in America reaching epidemic proportions, more people than ever are trying to lose weight. Most people dread trying to lose weight and just want to lose their body fat fast. With a combination of smaller
but more frequent meals, eating the right "fat burning" foods, tricks to speeding up your metabolism, and burning more calories than you take in, you can lose that unwanted body fat faster than you think. This article will give you the tips and help you need to lose body fat fast.
The first mistake people make when trying to lose weight is the size of their meals. People tend to believe that they must starve themselves and eat less frequently. This just isn't so and is actually counterproductive to losing weight. Your body protects itself from "starvation" by slowing down your metabolism when it senses a shortage of food. If you go from eating 3,000 calories per day to 1,000, your body is going to automatically protect itself and shut down your metabolism. Start by reducing your food intake by about 15% to 20% and eating more often. This means if you are eating 3,000 calories per day; eat 450 calories less (-15%). Eat your remaining 2,550 calories divided up into five or six meals. This serves several purposes. First, your body doesn't go into "starvation" mode and keep you from losing weight (this is often why dieters hit plateaus), it trains you to gradually eat less, and by eating more frequently your body's metabolism stays fired up. The worst mistake you can make when trying to lose weight is to cut your calories drastically and eat only one or two meals per day. No one can stick to a drastic starvation diet. You might last on it a few days, but being human, you will cave and go right back to eating those 3,000 calories per day. By gradually eating smaller, more frequent meals, you will lose weight and wake up your metabolism. In addition to smaller, more frequent meals, eating foods that speed up your metabolism is very important to burning body fat.
By choosing the right foods, you can greatly increase your fat loss. Fat burning foods include fibrous, complex carbohydrates, Vitamin C rich foods, black tea, green tea, and coffee, whole grains, and of course, water.
Fibrous carbs include: Asparagus, Potatoes, Broccoli, Yams, Spinach, Lettuce, Tomatoes, Beans, Cauliflower, Oatmeal, Zucchini, Barley, Brown Rice, Whole grain bread, Green beans, Whole grain cereal, Squash, Whole grain pasta, Cucumbers, and Whole grain breads. Some of these fibrous carbohydrates are so low in calories that by the time you digest them, you have taken in zero calories. Foods that are rich in Vitamin C act as fat burners. Limes, lemons, oranges, grapefruit and vegetables like, broccoli, cabbage, celery, carrot, watermelon and apples are into this category. Broccoli and cabbage contain high quantities of calcium and vitamin C, and is also fibrous. Black Tea, coffee, and green tea are known for speeding up the metabolism. Drinking at least 8 to 10 8 oz glasses of water a day will suppress your appetite, contribute to speeding up your metabolism, and has the additional benefit of flushing toxins and excess sodium from your body. Eating these foods will certainly put you on the road to burning body fat fast.
Another key component to burning fat by adding more muscle to your body. The more muscle your body has to support, the more calories it is going to burn. This is why men lose fat faster and easier than women - they have a higher fat to muscle ratio. By doing a simple exercise routine and adding muscle you can greatly boost your metabolism. I recommend go to www.BillPearl.com for a complete weight lifting workout. His programs start with the beginner and go all the way to professional body builder. Of course, you don't have to be a body builder or become bulky, just adding those smooth, sleek muscles is the boost you need for an efficient and fast burning metabolism.
An article wouldn't be complete without mentioning that you have to burn off more calories than you take in. Most people realize this; it is often just a hard fact to face. Think of it this way. You need to burn 3,500 calories to lose one pound of fat. If you cut your calories by 3,500 per week and exercise enough to burn up 3,500 calories, you are set to lose approximately 2 pounds per week - the perfect amount for keeping weight off permanently.
By combining, smaller, more frequent meals, eating the right "fat burning" foods, speeding up your metabolism by building muscle, and burning off more calories than you take in, you have a sure-fire formula for losing that body fat. Start incorporating these tips into your everyday life and you will soon be minus a lot of unwanted body fat.
Sunday, February 28, 2010
Thursday, February 25, 2010
The Five Golden Rules Of Fitness
“The Five Golden Rules of Maximum Training”
Congratulations! You just signed up for your first fitness modeling show! Signing up is just the first step, the next step is to actually train and improve your physique and take it to the next level! What are the most efficient training methods to get your physique “Stage Ready?”
This article will briefly explain how to efficiently and effectively get the most out of each and every workout and to maximize the results your want in the gym. There are five golden rules you must follow in order to take your physique to the next level.
Rule #1
Stick with non-traditional exercises
The body is generally lazy. It likes consistency, it likes routines. Doing three sets of bench press followed by three sets of lat-pull downs is not going to cut it, especially when competition is so fierce.
Begin by choosing exercises that work the entire body, the more muscles you can fire in one exercise sequence the more efficient your routines become and the faster you will generate results. Forget isolation movements until the very end of your workout routine. A huge caveat to this is an exercise called “rear cable flys” This is done on a cable machine and allows for more muscle isolation on the rear deltoid, creating more shoulder stability.
Rule #2
Challenge the body with BOSU Ball and Stability Ball work
The BOSU Ball and Stability Ball have become one of the major staples in any fitness plan. WHY? When you put your body in an unstable unbalanced environment, more muscles fibers will have to fire in order for the body to perform the movement. When you fire more muscle fibers the workout efficiency gets a huge boost.
Challenge – Create a full body routine using only A BOSU Ball, Stability Ball and your own bodyweight
Rule #3
Master “Speed Training”
What is the true definition of being fit? Give up? The true definition of fitness is doing more work in less time. For example if the average client of mine starts off on day one doing only 4 exercises in an hour, but then in a weeks time can do 8 exercises in an hour he has efficiently doubled his fitness level.
Therefore Speed training involves doing as many exercises safely in an hour as possible. Please note that this does not mean rush through sets or use sloppy technique. Always train with good form. Maybe you start off only getting through 12 exercises with good form in an hour, but the next week you jumped to 14, you have just increased your fitness level and your body will change!
Some techniques that you can use are as follows:
•Use only 30 seconds rest in between exercises, if you are fit enough try 15 seconds rest!
•Combine three exercises together, do each exercise once then rest for thirty seconds and repeat two more times. (Try this for a full hour, and watch your body change dramatically!)
•Create a series of exercises (4-6) and complete 5 times in a row, never giving yourself more then a minute to rest after every circuit.
Rule #4
Use the “C” word in your workouts!
Oh not that word! It’s called “Cardio” Yes fitness competitors hate cardio, who wants to get up in the morning and do 45 minutes of cardio to burn fat? Boring! By incorporating cardio into your workouts you will dramatically improve the way your body responds to fat burning! You will also cut down on your other “cardiovascular activities” and spend less time in the gym. Talk about being efficient!
For example try combining a core conditioning exercise like four count push-ups with thirty seconds of plyometric knee tucks and then finishing off the tri-set with one-legged hamstring ball curls. FEEL THR BURN!
Rule #5
“Temet nosce” - Know Thyself
The most important rule of all is “Know Thyself” Get to know the way your body responds to training.
Listen, do you have any old oxygen or muscle magazines lying around? Great! Throw them out, or give them to your competitors. Routines that the so called professional athletes do are not geared toward your body.
This type of training, called “Intuitive Training” is the trickiest part of creating that winning package and it is often the most over-looked.
“Thinking is the hardest work there is, which is the probable reason why so few engage in it.” - Henry Ford.
To really succeed at this sport you must engage your thinking processes even further then the average fitness enthusiast. You must really hone your intuitiveness and instincts and train with your head and your heart!
Conclusion
I hope that is article has taught you to not follow the crowd when getting into “contest shape” Always think outside the box when training for a show, if you do I know that you will come into the show feeling and looking amazing! Even if you follow a few of these golden rules you will come into your next show at your all time best!
I also encourage you to seek the guidance from a professional fitness coach who has the knowledge, the skill and the now-how to help you develop your winning physique. I can be found at www.stepupcanada.com where I design and implement programs for beginners to the advanced athletes using the online technology SKYPE.
I wish you all the best in your upcoming contest preparations!
Trevor Folgering
Fitness Professional
Professional Stair-Racer
Congratulations! You just signed up for your first fitness modeling show! Signing up is just the first step, the next step is to actually train and improve your physique and take it to the next level! What are the most efficient training methods to get your physique “Stage Ready?”
This article will briefly explain how to efficiently and effectively get the most out of each and every workout and to maximize the results your want in the gym. There are five golden rules you must follow in order to take your physique to the next level.
Rule #1
Stick with non-traditional exercises
The body is generally lazy. It likes consistency, it likes routines. Doing three sets of bench press followed by three sets of lat-pull downs is not going to cut it, especially when competition is so fierce.
Begin by choosing exercises that work the entire body, the more muscles you can fire in one exercise sequence the more efficient your routines become and the faster you will generate results. Forget isolation movements until the very end of your workout routine. A huge caveat to this is an exercise called “rear cable flys” This is done on a cable machine and allows for more muscle isolation on the rear deltoid, creating more shoulder stability.
Rule #2
Challenge the body with BOSU Ball and Stability Ball work
The BOSU Ball and Stability Ball have become one of the major staples in any fitness plan. WHY? When you put your body in an unstable unbalanced environment, more muscles fibers will have to fire in order for the body to perform the movement. When you fire more muscle fibers the workout efficiency gets a huge boost.
Challenge – Create a full body routine using only A BOSU Ball, Stability Ball and your own bodyweight
Rule #3
Master “Speed Training”
What is the true definition of being fit? Give up? The true definition of fitness is doing more work in less time. For example if the average client of mine starts off on day one doing only 4 exercises in an hour, but then in a weeks time can do 8 exercises in an hour he has efficiently doubled his fitness level.
Therefore Speed training involves doing as many exercises safely in an hour as possible. Please note that this does not mean rush through sets or use sloppy technique. Always train with good form. Maybe you start off only getting through 12 exercises with good form in an hour, but the next week you jumped to 14, you have just increased your fitness level and your body will change!
Some techniques that you can use are as follows:
•Use only 30 seconds rest in between exercises, if you are fit enough try 15 seconds rest!
•Combine three exercises together, do each exercise once then rest for thirty seconds and repeat two more times. (Try this for a full hour, and watch your body change dramatically!)
•Create a series of exercises (4-6) and complete 5 times in a row, never giving yourself more then a minute to rest after every circuit.
Rule #4
Use the “C” word in your workouts!
Oh not that word! It’s called “Cardio” Yes fitness competitors hate cardio, who wants to get up in the morning and do 45 minutes of cardio to burn fat? Boring! By incorporating cardio into your workouts you will dramatically improve the way your body responds to fat burning! You will also cut down on your other “cardiovascular activities” and spend less time in the gym. Talk about being efficient!
For example try combining a core conditioning exercise like four count push-ups with thirty seconds of plyometric knee tucks and then finishing off the tri-set with one-legged hamstring ball curls. FEEL THR BURN!
Rule #5
“Temet nosce” - Know Thyself
The most important rule of all is “Know Thyself” Get to know the way your body responds to training.
Listen, do you have any old oxygen or muscle magazines lying around? Great! Throw them out, or give them to your competitors. Routines that the so called professional athletes do are not geared toward your body.
This type of training, called “Intuitive Training” is the trickiest part of creating that winning package and it is often the most over-looked.
“Thinking is the hardest work there is, which is the probable reason why so few engage in it.” - Henry Ford.
To really succeed at this sport you must engage your thinking processes even further then the average fitness enthusiast. You must really hone your intuitiveness and instincts and train with your head and your heart!
Conclusion
I hope that is article has taught you to not follow the crowd when getting into “contest shape” Always think outside the box when training for a show, if you do I know that you will come into the show feeling and looking amazing! Even if you follow a few of these golden rules you will come into your next show at your all time best!
I also encourage you to seek the guidance from a professional fitness coach who has the knowledge, the skill and the now-how to help you develop your winning physique. I can be found at www.stepupcanada.com where I design and implement programs for beginners to the advanced athletes using the online technology SKYPE.
I wish you all the best in your upcoming contest preparations!
Trevor Folgering
Fitness Professional
Professional Stair-Racer
Monday, February 15, 2010
Spiritual Fitness
What is Spiritual Fitness?
Spiritual Fitness is the ultimate connection with your body. Being active is far more then just physical exercise. Being active is only a small part of what fitness truly means.
One of the reasons that most people do not stick to a fitness program is that they do not value a true intimate connection with themselves. They view exercise as obtaining a goal rather then obtaining an inner connection with who they really are.
Yes having a fitness goal is very important, but it really is a superficial way of viewing fitness. Have you experienced setting a goal (fitness or other) and then obtaining the goal and saying to yourself "Is this all there Is?"
I know I have been there. Its a pretty scary place to be. I remember early on in my fitness career I set a specific goal to be a certain weight, and when I got there I still was not happy!
Being spiritually fit, is viewing fitness from a different angel. That angle is that every time you are exercising or working out you are connecting with yourself. You are feeding your spirit.
Getting in touch with that deep place is scary for a lot of people. Many people live from the neck up, meaning they have disconnected their minds from their bodies. They have forgotten how to actually get in touch with their spiritual side. Now I know your reading this and thinking "You have lost it Trevor!" But what I am saying has so much relevance that once you tap into this side of fitness you will become addicted! Truly addicted, because every time you work out you actually be spending time with you! You will be nurturing your body and developing from the inside out, rather from the outside in!
Its a big hurdle to leap over, but once you get there it is amazing. Many many times I have felt actually high from working out and I have a feeling of being on cloud nine. Connection with yourself is so important!
Get more information on starting your spiritual fitness journey by visiting Step Up Canada's Website!
Spiritual Fitness is the ultimate connection with your body. Being active is far more then just physical exercise. Being active is only a small part of what fitness truly means.
One of the reasons that most people do not stick to a fitness program is that they do not value a true intimate connection with themselves. They view exercise as obtaining a goal rather then obtaining an inner connection with who they really are.
Yes having a fitness goal is very important, but it really is a superficial way of viewing fitness. Have you experienced setting a goal (fitness or other) and then obtaining the goal and saying to yourself "Is this all there Is?"
I know I have been there. Its a pretty scary place to be. I remember early on in my fitness career I set a specific goal to be a certain weight, and when I got there I still was not happy!
Being spiritually fit, is viewing fitness from a different angel. That angle is that every time you are exercising or working out you are connecting with yourself. You are feeding your spirit.
Getting in touch with that deep place is scary for a lot of people. Many people live from the neck up, meaning they have disconnected their minds from their bodies. They have forgotten how to actually get in touch with their spiritual side. Now I know your reading this and thinking "You have lost it Trevor!" But what I am saying has so much relevance that once you tap into this side of fitness you will become addicted! Truly addicted, because every time you work out you actually be spending time with you! You will be nurturing your body and developing from the inside out, rather from the outside in!
Its a big hurdle to leap over, but once you get there it is amazing. Many many times I have felt actually high from working out and I have a feeling of being on cloud nine. Connection with yourself is so important!
Get more information on starting your spiritual fitness journey by visiting Step Up Canada's Website!
Friday, February 5, 2010
Welcome to Step Up Canada!
Have you ever thought what life would really be like if you were fit and healthy? How much joy you would have for living? How much you could get accomplished? How exciting your life would become?
Being physically active and conquering your fitness goals and challenges is really a huge piece of living a fulfilling life.
Our organization is here to help you achieve your physical fitness potential. We do this through our Online Personal Training Programs!
Our Online Personal Trainers are here to help you every step of the way. From creating the personalized cutting edge program that will help you shed the weight, to demystifying the nutritional battlefield, to holding you accountable to your fitness goals. We are here for you!
Work With Us Whenever and Wherever You Want Using SKYPE!
Lets face it hiring a trainer is expensive and many people just do not have the financial resources to have a personal trainer work with them day in and day out!
However by utilizing todays technologies you CAN have a professional personal trainer work with you virtually every day to help you reach you fitness goals! The best part? It will cost you less then buying a extra large coffee at your local Tim Hortons!**
Introducing Online Personal Training and How it Works!
Interested in hiring our online personal trainers to help lose that body fat, get fit and healthy? Here is how it works:
First you need to book your consultation with you Online Trainer. To do this you will need a webcam, and SKYPE. (Its FREE!) You Online Fitness Professional will meet you online when it is the most convieient for you. You and your online trainer will begin by completing an initial consultation.
What Is Involved in the Initial Consultation?
Your Online Trainer will discuss your fitness goals, past fitness history, past injuries, past nutritional habits, and other pertinent information related to your fitness goals.
The Online Fitness Professional will then construct a personalized program that you can do in the comfort in your own home or gym!
Depending on your membership level you will be able to SKYPE with your fitness professional two to three times per week to Identify any issues you may have with the program, any nutritional issues you may be facing or to break through your limiting beliefs which are holding you back!
Hope to be working with you soon!
Trevor Folgering
Step Up Canada Founder
Being physically active and conquering your fitness goals and challenges is really a huge piece of living a fulfilling life.
Our organization is here to help you achieve your physical fitness potential. We do this through our Online Personal Training Programs!
Our Online Personal Trainers are here to help you every step of the way. From creating the personalized cutting edge program that will help you shed the weight, to demystifying the nutritional battlefield, to holding you accountable to your fitness goals. We are here for you!
Work With Us Whenever and Wherever You Want Using SKYPE!
Lets face it hiring a trainer is expensive and many people just do not have the financial resources to have a personal trainer work with them day in and day out!
However by utilizing todays technologies you CAN have a professional personal trainer work with you virtually every day to help you reach you fitness goals! The best part? It will cost you less then buying a extra large coffee at your local Tim Hortons!**
Introducing Online Personal Training and How it Works!
Interested in hiring our online personal trainers to help lose that body fat, get fit and healthy? Here is how it works:
First you need to book your consultation with you Online Trainer. To do this you will need a webcam, and SKYPE. (Its FREE!) You Online Fitness Professional will meet you online when it is the most convieient for you. You and your online trainer will begin by completing an initial consultation.
What Is Involved in the Initial Consultation?
Your Online Trainer will discuss your fitness goals, past fitness history, past injuries, past nutritional habits, and other pertinent information related to your fitness goals.
The Online Fitness Professional will then construct a personalized program that you can do in the comfort in your own home or gym!
Depending on your membership level you will be able to SKYPE with your fitness professional two to three times per week to Identify any issues you may have with the program, any nutritional issues you may be facing or to break through your limiting beliefs which are holding you back!
Hope to be working with you soon!
Trevor Folgering
Step Up Canada Founder
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