7 Day Weight Loss Motivation Guide

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 28-02-2012-05-2008

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By Nigel Jeal
ultimate3dayworkout.com
http://tinyurl.com/4yxhrrl

Let’s face it…weight loss is not easy and sometimes everyone will suffer a loss of motivation with their diet and exercise.

The good news is you’re not alone, but…

The fact is that no matter who you are, whether you’re young or old, weak or strong, I want the opportunity to show you the way to stay motivated and stick to your weight loss plan and give you a higher realization of success, completely and easily, without inconvenience or loss of time.

So I’m revealing to you 7 motivational tips in this weight loss guide to help you over the next week.

Let’s get started…

Monday

If you’re a beginner try doing 2-3 more push ups on each set or doing another 2-3 minutes of cardio. Try and beat your personal record today, once you realize you can do more it becomes less difficult to lose weight.

If you’re more advanced try doing interval training for an extra 5 seconds sprint or if you’re using dumbbells try upping the weight by 2.5lbs each dumbbell, once you realize you can do more it makes you believe that little bit more.

Tuesday

If you’re a beginner here’s a great opportunity to get 30 minutes of exercise.  Put your trainers on and go for a walk, it improves your overall health and will help you recover from Monday’s workout.

If you’re more advanced today is a great opportunity to do a bodyweight workout.

Wednesday

Regardless of your fitness level, try to get in an interval training and strength training workout.  You should also look at the way you cook your food, you should prepare healthy, nutritious food using a grill or steamer.  If you don’t currently have them you should seriously think about purchasing them.

A SMALL effort equals a LARGE reward.

Thursday

Try to get in another 30 minutes of exercise, it doesn’t matter how just do it.

If you have been eating chicken or beef and want to try a different source of lean protein, think about trying salmon, bison or ostrich.

Friday

Plan to have another interval training and strength training workout. I also want to reveal the #1 missing factor in weight loss plans, getting Social Support. Find at least one person with similar weight loss goals as you and go and workout together.  They will encourage you and keep you on track with your goals.

Saturday

Hey, it’s the weekend and it gives you another great opportunity to get in another 30 minutes exercise.   Go and have fun with a friend or family member and remember if you’re making your activity and workouts fun you’re more likely to see your weight loss plan through to the end.

Sunday

Okay, try and get another 30 minutes of activity anyway you can.  Write your healthy shopping list and head down to your grocery store to get your food for the next week

One HUGE step everyday towards the body you want.

Sincerely,

Nigel Jeal
ultimate3dayworkout.com
http://tinyurl.com/4yxhrrl

11 Motivational Fat Loss Tips

Posted by Nigel Jeal | Posted in Articles, Diet, Getting started, Health | Posted on 25-02-2012-05-2008

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By Nigel Jeal
ultimate3dayworkout.com
http://tinyurl.com/4yxhrrl

So, you go on a diet, and week after week the weight continues to come off like magic—eat less and exercise; that’s all there is to it. 

Yeah righhhhhhhhht.

If only it were that simple.

If you’ve ever tried to lose weight before, you’ll know that it isn’t easy. Once you’ve accepted the truth, then fat loss becomes much less difficult. However, here are 11 additional tips to help motivate you to stick to your fat loss plan and transform your body and life forever.

1. Don’t Give Up

If you fall off the wagon, cut your losses. Never let it weigh on your mind and hold you back because it’s only minor damage that can be dealt with. The most important thing is to get back on track, immediately.

2. Stop Procrastinating

Do it now. Here’s your chance to take some time to look at the food you have in your kitchen and bin any fattening and unhealthy foods and make smarter choices with healthy foods and snacks, making your kitchen as diet friendly as possible.  It also time to start a proven exercise program, STOP procrastinating and DO IT now!

3. Visualise Exactly What It Is You Want

Close your eyes and visualise what it is you really want and get an image your new body, now imagine stepping into that new body.  Your next step is to start setting your long term fat loss goal (your end result).  It is vital to set and record short term fat loss goals to progress towards your end result, these will be like stepping stones to help guide you across to the other side.

4. Take Control – Pleasure vs Pain

People have daily pressures of work and home commitments and tend to trade cash for time or to be specific cash for fast food, too many times a week, a month, and a year.

The problem is the pleasure of eating only lasts for a short time, but you exist in your body 24 hours per day, 7 days per week for life.

The pleasure of eating unhealthy food will cause the pain of not having the body you want.  You need to change your mindset and start eating healthily or you will never succeed.  If you fail to control yourself you will only have regrets.

5. Changing Bad Habits

To make a lasting change in your health and appearance you must do everything you can to resist falling off the wagon and going back to bad habits. Try to add a new healthy habit each day to replace an old bad habit.

6. Start Slowly Taking Baby Steps

All too often many people try to do too much too fast. Yes, they will get results in just a short amount of time, but then they crash and burn, going back to the way they were.

The best way is to build your life one positive step at a time and the best way to do this is by taking baby steps to improvement each and every single day. Be a little better than yesterday.

7. Monitor Your Progress and Body’s Response

It’s always good to try something new to monitor your body’s response and to decide whether or not that food or exercise belongs in your fat loss plan. Do everything you can to learn more about your body. The more you know, the faster your road to success.

8. Getting Social Support

You can’t soar with eagles if you’re hanging around turkeys.

Ask a friend, family member or work colleague to be your training buddy who has similar weight loss goals to yours.  This will help you to motivate each other to reach your goals.  You can also set each other challenges that will help you with your weight loss.

9. Beat Psychological Obstacles and Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

There is no getting out of this one…

If you want to accomplish anything in life you have to get out of your comfort zone.  You need to approach your challenges “Head On” and overcome all your obstacles at all costs to prevent these psychological land mines blowing up your fat loss dreams. You need to instill discipline into your life starting today. Discipline usually means doing the opposite of what you feel like doing. Setting goals and deadlines are the easy roads to discipline.

10. Create a Fat Loss Plan

The ultimate key to fat loss success is having a plan of action.

Create a fat loss plan of weekly meals and workouts, you will be much more likely to follow a plan through to the end and prevent falling off the wagon. Commit to setting aside one day a week to map out your weekly itinerary and record your progress along the way, you’ll be amazed at how quickly your body transforms itself.

11. Remember That You Are In Charge

Thomas Jefferson once said, “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

Translation – Everyone can succeed and reach their goals. It’s a just a matter of how badly you want it.

Stay Motivated,

Sincerely,

Nigel Jeal
ultimate3dayworkout.com
http://tinyurl.com/4yxhrrl

Dieting, Stress, & Meditation

Posted by Nigel Jeal | Posted in Abs, Health | Posted on 22-02-2012-05-2008

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Imagine this. It’s Friday and a week’s worth of stress has piled itself onto your shoulders. But you still have deadlines to meet and errands to run on your lunch hour. How will you ever get through the day and be able to make a seamless transition into the weekend?

Meditation and proper breathing can reduce your stress, improve your health, and help your fat loss.

In one study, published in the prestigious Archives of Internal Medicine, researchers found that meditation lowers blood pressure and even improves insulin resistance – thus a big help to people at risk of heart disease.

On the other hand, stress can mean death to a fat loss program. Take this conclusion from a series of studies performed at Montclair State University, published in the journal Physiology & Behavior, “Dieters are more likely to eat more junk food when stressed. But even 1/3 of non-dieters eat too much junk food when stressed. Stressed dieters said they ate the snacks because the food makes them feel better. So stress not only makes you eat more, but also makes you choose junk food instead of healthy snacks.”

I asked Dan Brown, a breathing expert, for his tips that any desk jockey can apply at any time of day.

1) First, drop your shoulders and relax the trapezius muscle. Many office workers sit with their shoulders shrugged up, putting tension on the trapezius muscle. This can lead to back aches and headaches.

So be conscious of your posture whenever possible. Simply relaxing your shoulders is one of the first steps in stress reduction. And make sure that your computer screen is at eye level. If you have to bend your neck forwards, you will end up with back pain and more tension.

2) Second, straighten your posture and take slow, deep breaths. Too often we are guilty of shallow, quick breaths – as if all the breathing is done by the upper chest.

However, it is more relaxing to breathe deeply, from the belly. Inhale through your nose and let the breath travel all the way down to your belly.

Let your belly expand as the air fills it up, and contract as you exhale; letting the breath leave the body via the same path it entered. Breathe out through your nose. Do not force the breath, but gently guide it with the mind.

Do this for a number of breaths (I.e. 12 breaths to start). Don’t count time, just breaths.

And make sure that you are sitting upright, and not slouching. Not only is this important for the health of your upper and lower back, but also for your breathing.

To improve your posture, curl your pelvis forward slightly. Straighten your spine vertically such that your diaphragm is not compressed or collapsed. Keep your neck vertical and head facing straight forward, as if suspended from above.

The idea is to make your entire spine vertically erect from end to end. This alignment will help ensure your blood and breath can move uninhibited throughout your upper body.

3) And finally, Dan recommends that you take more breaks from your seated position. Stand up, stretch, and take a short walk around at least every two hours.

Use all of these methods simultaneously for best results.

Let that help you through your day.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Instant Stress Relief Exercise

Posted by Nigel Jeal | Posted in Articles, Health | Posted on 19-02-2012-05-2008

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Today, I’ll show you one simple exercise that will help you reduce stress in only 10 repetitions.

But first…

When does it hit you?

When does stress take control of your upper back and neck and settle into a dull pain that lasts all day long?

Do you at least make it into the office and get a chance to read a couple of emails before the tension drives a nail between your shoulder blades?

Or does it strike 10 minutes into your long drive into work?

I’m willing to bet that if you sit at a desk all day and don’t have the proper workstation set-up, that you suffer from chronic upper back tension.

Go ahead, put your hand on your traps and squeeze. Are they rock hard? Do you have your shoulders shrugged up to your ears all day long? Is your computer screen well below eye level, causing your head to slump forward? Do you slouch when you drive, adding to the stress and tightness in your upper back?

Allright, enough reminders of what’s wrong with your posture and work set-up. Let’s focus on what we can do to fix this…

Because even I’m not immune to it. Yesterday, after 7 training sessions, after answering over 100 emails from readers, and after reviewing several client’s programs, the stress in my upper back was beyond annoying, and downright debilitating.

I had to do something about it. And fortunately I knew exactly what I needed.

10 reps of the Y-squat.

The what squat? The Y-squat.

This exercise requires you to contract your rear-delts and use your rhomboids and middle-traps to bring your shoulder blades together and hold them in position for all 10 repetitions, all while stretching the pecs. (Basically, you are holding the opposite position of the posture we tend to assume for the other, oh say, 9 hours and 50 minutes of regular workday).

So after 10 reps of this exercise, taking no more than 30 seconds in total to complete, the stress was gone from my upper back. With that stress relief, and the energy from a simple set of squats, I had a huge swing in motivation. I finished up the program I was working on and headed out to the gym to complete some more bodyweight exercises.

And that was almost 4 hours ago…and I’m still going strong and stress-free, despite being back at the computer working on more of your programs.

Now to learn how to do the Y-squat and get rid of your upper back tension. Add in a set of spiderman pushups or decline pushups, and you’ll be stress free for hours.

(If you have the luxury of having your own office, I recommend taking a break every 60-120 minutes and doing 10 reps of the Y-squat. It will energize you, reduce your back tension, and eliminate some of your workplace stress. A simple secret to a much more productive and enjoyable day.)

Office or not, always focus on sitting with good posture.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Do You Hate Your Job

Posted by Nigel Jeal | Posted in Articles, Diet, Health, Nutrition | Posted on 16-02-2012-05-2008

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One of my clients does.

And it is killing him.

Literally.

At the very least, it is contributing to depression, frustration, and inflammation – hitting him both physically and mentally.

So not only does this stress beat him up at work, but in the gym too.

Work stress prevents him from losing fat, and contributes to the pain in his knees and back.

The worse his days at work are, the tighter his muscles and the more inflammation in his knees. Work also contributes to poor eating choices, because he just works so darn much. And that makes the inflammation even worse. It’s a vicious cycle. Inflammation is associated with many diseases, including arthritis and an increased risk of heart attacks.

So he needs to get out of this situation, ASAP. But easier said than done, right?

And ladies, don’t think this doesn’t apply to you…as quoted on Men’s Health.com the other day, “In a recent study at Yale, women who were most susceptible to stress had both higher levels of cortisol and greater abdominal fat than non-stressed women. And the ladies under stress stored fat primarily in one place: their bellies.”

Ouch.

You must exercise to control your stress hormones. My client always feels better after the workout. Yes it takes time, and that can add to your stress, but if you do your workout first thing in the morning, you are set. There’s no doubt that early morning workouts is the #1 workout time for busy people.

What type of workout is best? First of all, just start with anything you can stick to. That’s the best advice for you or anyone you know that “hates exercise” but needs to do it. Simply find something you like and do a little bit of it this week. Next week, you can do a little more. And so on.

That’s a good start, but a structured exercise program will give the greatest health improvements.

For structured workouts, the best, most efficient exercise approach would include strength training, interval cardio, and some meditation time. You can get all 3 components in Turbulence Training, if you make sure to include meditative static stretching at the end of your session.

One other benefit of the morning workout – It allows you to start the day with a sense of accomplishment.

So keep the TV off at night and get to bed early. Then get up early and get your workout done. Your exercise is one of many ways you can lower stress and the stress hormone cortisol.

Lowering cortisol should help to control food cravings over the course of the day, and following Dr. Mohr’s nutrition guidelines will also help you stay on track. Eating the right fats, as outlined by Dr. Mohr, will also help you optimize your hormone levels to fight fat and stress.

High-fat, high-carb meals increase inflammation…adding to the physical stress on your body. Avoid processed foods and fast foods at all costs…and just eat whole, natural foods.

Good nutrition is that simple.

So spend some time on the weekend preparing your food plan for the week, so that you don’t have to make any rush decisions for fast food meals or snacks.

Don’t eat anything with trans fats, don’t eat any processed carbs, and don’t drink any soda. And stay the heck away from fast food.

So nutritionally, there is a lot you can do to make your day go better. Same with exercise, be consistent and it will help reduce your stress and improve your health.

As for your job, if it is something you want to change, then you need to talk to the right person. You might need to find a career coach. If any readers want to pass along some career help, please let me know and I’ll share in future articles.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. Is a lack of time stressing you out?

“No time to exercise” is the #1 reason most people don’t exercise consistently. In fact, a lack of time stresses most people out for many reasons – whether it’s a lack of time to prepare good food, exercise, or be with your family.

That’s why I created Turbulence Training to be the most efficient and effective fat loss program out there.

The warm-up is applicable to your workout, not some 5-minute waste of time on the treadmill.

The strength training supersets shave minutes off your wait time.

And the intervals cut your cardio in half, or more.

“I think TT is awesome. I have seen a serious change in my overall body composition. In 12 weeks I’ve gained a lot of muscle and have lost about 10 lbs, but inches are flying off.”
Gordon M.

“The TT workouts are excellent! You have literally changed my life! I got completely burned out on single body part training and long periods of cardio. It just isn’t conducive to my life given that I work full time and have a spouse. I’m already lean but I want to maintain a high level of health and have a fit, athletic look. I have to admit that I was skeptical because the workouts were so short, but even after the first workout my skepticism disappeared in a hurry. The time flies by at the gym and the workouts have eliminated a lot of stress because if I got stuck at work and couldn’t get to the gym for “leg day” it would mess up my training schedule for the rest of the week. I also like having the option to do some body weight circuits plus I have a full range of dumbbells and a ball at home so I can get my workouts in at home.”
Janet M

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

How To Secretly Add Fat Burners To Your Daily Diet

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 13-02-2012-05-2008

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Nigel Jeal
ultimate3dayworkout.com
http://tinyurl.com/67svxan

Ssshhh…These, Dear Friend, are the secrets that the makers of diet and slimming pills don’t want you to know.

Yes it’s true.  You see these diet and slimming pills advertised everywhere, Hoodia, Ephedra and Phentermine but to name a few.  They claim to curb your appetite and help you lose weight, but they don’t tell you about any side effects, especially if you have any specific medical conditions or diseases.  They are not regulated by any approved or official body so you take them at YOUR OWN RISK.  I personally have never used diet or slimming pills and would never recommend them to anyone.

So this allows us to explore other opportunities using natural foods and ingredients you can secretly add to your daily diet that will help you burn more calories and burn more fat without the side effects, risks and expense of pointless diet and slimming pills.

In a minute, you are going to discover 4 foods and ingredients that will supercharge your diet and make meals spicy and even tastier than usual.

But first, I want to reveal one secret ingredient that is going to get your body in the optimum state to burn fat fast…REAL FAST.  It’s called CINNAMMON.

Ground Cinnamon

Ground cinnamon is a sweet spice and one of the oldest known spices.  Cinnamon comes from the bark of the Ceylon Cinnamon tree in Sri Lanka.  Cinnamon has many health benefits, it helps to regulate your blood sugar levels and insulin levels. Okay, it’s not a fat burner but it keeps your body in a fat burning state meaning you can burn a few more calories when you workout. I put about half a teaspoon of cinnamon in my protein shake every morning.  I love it and it tastes great.

By now, you’re probably wondering what these 4 foods and ingredients are…?

Okay, lets unlock the closed doors…

Black Coffee

Caffeine is an ingredient used in diet pills.  You have Caffeine in coffee but it has to be black coffee, leave out the sugar, sweeteners and milk.  Caffeine provides a good boost of energy and if you drink black coffee an hour before you workout this added energy can help you burn more calories and burn more fat.

Chilli Peppers

Chilli Peppers have long been used as part of a healthy diet.  They are high in Vitamin A and Vitamin C and help to boost your metabolism.  I love to use them to make a marinade which tastes great with chicken, beef and fish.  I love them.

Cayenne Pepper

Cayenne Pepper is another ingredient used in diet pills.  Cayenne Pepper is a red, hot chilli pepper ground into a spicy powder and used to flavour your cooking.  It is high in Vitamin A, Vitamin B, Vitamin C and Vitamin E and its nutrients are great for your diet.  I love to use cayenne pepper to spice up chicken, fish and beef and it tastes great.

Green Tea

Green Tea is another ingredient used in diet pills.  Green Tea is a refreshing afternoon drink that is made solely from the leaves of the Camellia Sinensis plant and originates from China.  It has been shown to induce and stimulate fat oxidation, boosting the metabolic rate without increasing the heart rate.

Please ensure that your body is able to withstand these foods and ingredients please consult with your physician if you are unsure.  If you have diabetes or know you are allergic to any of these DO NOT consume them.

If you can add these secret foods and ingredients to your daily diet, not only will you will burn more calories and burn more fat during your workout, you will see your results skyrocket very quickly.

Warmly,

Nigel Jeal
ultimate3dayworkout.com
http://tinyurl.com/67svxan

Top 20 Superfoods

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 11-02-2012-05-2008

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If you want to lose fat, gain muscle, and improve performance, then it makes sense to go to the experts that have achieved this with themselves and with thousands of clients. For nutrition, Dr. John Berardi is one of the experts worth listening to. Dr. Berardi is an experienced bodybuilder and University professor, and has provided us with his top 20 superfoods that we need to eat.

I ask John about nutrition every chance that I get because he knows a lot about what is arguably the most important part of the fat loss equation – nutrition.

CB: Do you suggest any superfoods that you think absolutely must be in everyone’s diet for health and wellness purposes?

JB:

Here are 20 superfoods that I think are essential in every nutrition plan.

1) Lean Red Meat (93% lean, top round, or sirloin)

2) Salmon

3) Omega 3 Eggs

4) Low-fat, plain yogurt (lactose free if you can find it)

5) Supplemental protein (milk protein isolates or rice protein concentrate if you have a milk protein intolerance/allergy)

6) Spinach

7) Tomatoes

8) Cruciferous Vegetables

9) Mixed Berries

10) Oranges

11) Mixed Beans

12) Quinoa

13) Whole Oats

14) Mixed Nuts

15) Avocados

16) Olive Oil

17) Fish Oil

18) Flax Seeds (ground)

19) Green Tea

20) Liquid Recovery drinks

If you get a few servings of each of these foods every week, you’ll be pretty close to that healthy eating intersection I keep talking about.

CB: That’s great John. I want all my readers to go through this superfoods checklist and then get these foods on their shopping lists ASAP.

Now, speaking of metabolism: what ratio of carbohydrates, fat and protein is best for fat loss or is this something that must be approached individually?

JB:

It really must be approached individually. You see, after working with thousands of clients, I’ve discovered that there is no ‘one size fits all’ approach to muscle gain or fat loss. There are different body types and each type requires a different prescription. For the sake of simplicity here, I’ll break individuals up into 3 types:

*Body Type #1 – The Skinny Bastard – The skinny bastard is often characterized as having a ‘fast metabolism.’

*Body Type #2 – The Fat Bastard – The fat bastard is often characterized as having a ‘slow metabolism.’

*Body Type #3 – The Plain Ol’ Bastard – The envy of all. He’s the guy that puts on muscle easily while staying lean. He grows and shrinks in proportion.

Okay, so these definitions maybe won’t find their way into Webster’s but they create a nice distinction between individuals. Now, you might be thinking that these distinctions aren’t always evident. And you’d be right. In most trainees these distinctions are quite clear. However, with proper training and nutrition, drug use, or surgery, the line can sometimes be blurred.

Drug use and surgery aside, if you don’t know which type an individual is you’ve got to find out what that person would look like with the removal of the training stimulus.

If the person would end up really thin, not appearing as if they even bothered to work out, then they’re a skinny bastard. If the would end up really fat, appearing thick but very chubby/chunky, then they’re a fat bastard. And if the person would still look like they work out, albeit a little worse than presently, then they’re a plain ol’ bastard.

You see it’s not how you look today that’s most important – it’s how you’d look if you didn’t train.

CB: So what does each type require?

JB:
I usually hesitate to prescribe macronutrient percentages and grams to clients – after all, isn’t it my job to make it easy on them?

So rather than put them in the middle of a macronutrient minefield, I make it simple by translating all that calorie and macronutrient stuff into food that they can eat. As an old prof of mine used to say: “We don’t eat calories, we don’t eat protein, we don’t eat carbs, and we don’t eat fat. People eat food; apples and chicken breasts!”

So my nutrition prescriptions involve recommending different food choices at different times of the day. It makes it really simple for the client. No calculator or advanced math skills required.

CB: What about for the nutritionists reading this? How would you recommend they coach their clients with the 3 different body types?

JB:

Body Type #1 – The Skinny Bastard – usually requires a higher calorie, higher carbohydrate diet (vs. the other types) when trying to lose fat. Crash diets, in this group, lead to lots of lean mass lost. These individuals can get lean by simply increasing their energy expenditure (usually through lower intensity cardio work – so as not to stress their already hyperactive sympathetic nervous systems) and by cleaning up their diets. Usually these body types can get lean from a diet that’s 50% carbohydrate, 20% protein, and 30% fat. That’s around what a self-selected nutrition intake would be anyway. That’s why it’s pretty easy for these individuals to get lean.

Body Type #2 – The Fat Bastard – usually requires a lower calorie diet that prioritizes protein and fat intake while keeping carbohydrate relatively low. When combined with more high intensity exercise (perhaps 5 weight training, 3 interval, and 2 low intensity cardio) sessions per week, a 30% carbohydrate, 35% protein, 35% fat diet works pretty well in this group – as long as they pay attention to nutrient timing.

Body Type #3 – The Plain Ol’ Bastard – usually doesn’t have to lose fat – bastards! However, when they do, they usually can do so with a combination of the two approaches above – the exercise prescription of the fat bastard and the nutritional prescription of the skinny bastard.

CB: What about this nutrient timing concept you mentioned?

JB:

Good nutrient timing strategies are based on the fact that the body best handles different types of food at different times of the day. One of the most important nutrient timing strategies dictates that you should eat most of your non-fruit and veggie carbohydrates during and after exercise. This rule is especially important to our fat bastards above. If you haven’t just exercised, put down the pasta, the breads, the rice, etc and step away from the table.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Caveman Nutrition: Is This The Right Way To Eat For Fat Loss

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 08-02-2012-05-2008

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John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the “Old World”, which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.

CB: John, you have an interesting background. Now, let’s talk about North American nutrition for gaining muscle and losing fat. What’s new in nutrition approaches for athletes, fat loss, and health?

JW:
I try to stay current with nutritional literature for my own interests, but I don’t want to get in over my head with respect to performance nutrition for athletes. Others like John Berardi, who make a living in this field, would be better suited to discuss the latest and greatest approaches.

I have been reading a lot about fish oil lately, and its positive effects for both overall health and positive effects on body composition. Adding a little fish oil in your diet is one of the easiest ways to boost your metabolism. Recent studies have shown that as little as 3 grams of combined EPA and DHA (both omega-3 fatty acids) can speed your metabolic rate by about 400 k/cal per day.

These long-chain fatty acids also have a host of great health benefits, including brain health, antioxidant and anti-inflammatory effects, better sugar management, and more. So by doing something as simple as popping a couple of fish oil caps with each meal, you can live a longer, leaner, brainier life!

CB: John, do you have any other superfoods that you think absolutely must be in everyone’s diet?

JW:
Fish oil would be one, for the reasons given in the previous answer. Another must-have in everyone’s diet is spinach. Among the leafy greens, spinach offers some of the best benefits in terms of vitamins and micronutrients. It’s chock full of important phytochemicals, vitamin A, B vitamins, calcium, phosphorous, iron, folate and potassium.

But that’s not all! Spinach is also one of the most alkaline foods available, which means that it helps neutralize acidic foods that are common in high protein diets. So by adding more spinach to our diet, we can alleviate a lot of stress on our muscles and bones.

I also think that most people could benefit from simply increasing their daily intake of fresh veggies and fruit. I’m not talking fruit juice or even V8, but the real deal: every color and variety of vegetables and fruit that you know of. This isn’t groundbreaking news, but fresh fruit and vegetables provide an enormous amount of benefits, ranging from anti-cancer properties to improved blood lipids to increased energy.

Another food of the grain variety that I think many people would benefit from is quinoa (pronounced “KEEN-oowa”). It’s a South American grain domesticated by the predecessors of the Incas that grows on a plant that looks a lot like spinach. So it’s a “leafy grain” rather than a grass grain such as wheat and corn.

Quinoa is gluten-free, and contains none of the allergens common to grains from the grass family such as wheat, rye, barley, oats, and corn. Furthermore, quinoa contains lysine, an amino acid deficient in many grains, making it a complete protein. Quinoa is also an excellent source of calcium, magnesium, iron, phosphorus, and B vitamins. It’s one of the good guys in the grain family, so pick some up next time you’re in a whole foods-type market.

CB: Are there any nutrition-fat loss myths that you would like to clear up?

JW:
With respect to the recent swing of the pendulum to low-carb diets, it seems that a lot of people used that as an excuse not to eat vegetables. Low carb diets certainly have their benefits for many people, but there is absolutely no excuse for avoiding a big serving of broccoli for fear of a few extra carbs. Unless it’s drenched in margarine, broccoli (or insert any leafy green here) can do nothing but good.

CB: Thanks John. I believe that eating large amounts of fibrous vegetables is one of the keys to getting, and staying lean. How do you think someone should eat to get lean? Does eating to stay lean differ from getting lean?

JW:
Let me address the last question first: The ideal situation is to learn how to eat to maximize both your performance and health goals, and simply eat more or less according to how much muscle you want to gain versus how much fat you want to lose. In other words, eating to get lean and eating to stay lean would differ only in overall calories consumed.

There are certainly cases when someone would benefit from a more extreme diet like Atkins to remove years of overindulgence and bad dietary choices, but the danger is always there that the person will rebound unless they learn how to eat properly.

So, how do we eat to get (and stay) lean? I have a few simple rules, like caloric balance, sufficient protein, lots of whole veggies and fruit, no processed carbs outside of the post-workout window, balanced fats – and let’s not forget the other side of the coin: activity (preferably a mixture of heavy lifting and some sort of cardio). There are certainly a lot of details within those rules, and tricks to make it work for your individual goals, but it all boils down to those simple rules.

My good friend John Berardi has spoken extensively on how some people have a tendency to replace hard lifting, and even a healthy diet, with the acquisition of knowledge. These folks have mediocre or even poor physiques, yet all of their time is spent in pursuit of the holy grail of fitness and nutrition knowledge. How many carbs does that 5.8 oz serving of artichoke have, and how will this affect insulin levels? Who cares, just eat the darn thing and go lift some heavy weights! The fact remains that it takes hard work in the gym to get a good physique, in addition to knowledge about how to lift and what to eat.

Obviously, the road goes both ways, and there are still hordes of folks out there that don’t know an artichoke from a Twinkie, but the key is to not get lost in the minutia and neglect what really matters: a balanced diet and hard training.

CB: You have a Ph.D. in archaeology, and you’ve researched evolution and nutrition, correct? What lessons have you learned from your studies? How have we evolved to eat? Does it differ geographically?

JW:
That’s right, Craig. We archaeologists love to make fun of trendy “Paleo-diets” and books like Neanderthin. There was no single paleo-diet; people during the Paleolithic ate whatever they could get their hands on, and what they ate depended upon what region of the world they were living. I recently talked with Erik Trinkaus, a paleoanthropologist and the world’s premier expert on Neanderthals, and he summarized his thoughts on the matter by saying “the Neanderthal world was in no way idyllic. These folks had hard lives and died young, and their version of a paleo-diet was to eat whatever didn’t eat them first”.

That being said, there are certain lessons we can learn about our past that can help us understand why we’re having so many diet-related problems today.

I have a few simple lessons from the archaeological record concerning nutrition:

1) Eat more protein and less of the other stuff.

In a nutshell, we’ve been eating a diet rich in plants, fish, and animals for millions of years now. There have been many studies published in peer-reviewed journals demonstrating that getting your protein consumption over the 10-15% national average has positive benefits in terms of body composition and blood lipids.

2) Get your carbs from their source.

Paleolithic people didn’t have Krispy Kreme, otherwise they’d be as fat as your average sugar junkie today. Outside of the post-workout window, when simple sugars and fast-absorbing protein is desirable, we can all benefit from avoiding all of the hyper-processed food that litters the aisles of our grocery stores, and opting instead for foods in their original, unadulterated state. If you took a look in my kitchen cabinets, you’d see a variety of whole grains and legumes: quinoa, barley, steel-cut oats, oat bran, wheat bran, lentils, split peas, and chick peas.

3) Eat your veggies and fruit.

It’s clear that we’ve evolved to reap the benefits of a diet rich in veggies and fruit, judging from the preserved remains of literally hundreds of varieties of wild plant foods at sites such as Ohalo II, a 23,000 year old fishing camp on the Sea of Galilee. I never realized how many veggie haters there are until I started trying to get my friends and family to eat more of them.

After months of avoidance, I finally convinced a good friend of mine to increase his vegetable intake. He was by no means fat, but he was getting frustrated with a slowly growing tire around his waist. I gave him some recipes to make things like broccoli and spinach more palatable, and he eventually took my advice. After this change, he is leaner than he has ever been in his life, and he is constantly telling me how much energy he has.

4) Balance those fats.

This is an issue that really ties-in with my prehistoric research. It’s interesting to note how skewed the fatty-acid profile of the modern western diet is towards saturated fat and omega-6’s, at the expense of monounsaturated and omega-3’s. In our not so distant past, this wouldn’t have been possible, because wild animals don’t store so much overall fat, and they weren’t fed corn meal to inflate the omega-6’s in their adipose tissue. Also, our ancestors got a lot more omega-3’s from wild plants, animals, and fish. All in all, it looks like we’ve evolved on a diet with a good amount of monounsaturated fats from nuts, seeds, and animals, as well as a nearly equal amount of omega-6’s to omega-3’s. Tons of studies have shown that an inflated omega-6 to omega-3 ratio is contributes to heart disease, diabetes, and obesity, while getting a more balanced fatty-acid profile, including sufficient monounsaturated fats, actually protects against these health problems. What’s the solution? Free range meat and eggs are always a good choice, and when you’re buying meat from feedlot animals, go for the leanest varieties. Throw-out any corn oil in your cupboards and replace it with olive oil, and then eat plenty of fish and/or supplement with flax and fish oil.

CB: Thanks John. Excellent info. Simple guidelines. Focus on whole, natural foods.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Caveman Nutrition: How Can We Eat Like This?

Posted by Nigel Jeal | Posted in Articles, Diet, Nutrition | Posted on 05-02-2012-05-2008

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John Williams, Ph.D., has degrees in archaeology and anthropology. His research and fieldwork has focused on the Paleolithic and Neolithic of the “Old World”, which basically means the Stone Age of Europe, Africa and Asia. John has always had an interest in nutrition, which actually works quite well within prehistoric studies, because our past was one big food quest.

CB: Tell us more about your approach to nutrition, and more importantly, developing delicious healthy eating recipes.

JW:
You might ask, how in the world did an archaeologist get into creating healthy recipes? I’ve never been a stranger to the kitchen. My Mom never really enjoyed cooking, so she encouraged me to cook for myself from a very early age. In fact, in grade school, I would wake up at 6 AM so I could make an omelet for myself before school. OK, so maybe I was a strange kid, but I certainly learned to find my way around a kitchen.

Cooking skills have also come in very handy on excavations, where there are crews of 10-20 people needing nourishment from long days of heavy labor in the sun. We usually have chefs, but I’m always poking my nose around the kitchen, giving them recipes to make sure we have sufficient protein and a good fatty-acid profile.

My travels have also taught me a lot about international cuisine. I had an Indian roommate in Israel when I was doing my dissertation research, and he taught me a lot about Indian food, which I think is some of the best in the world. I’ve also been to various places around the Middle East and Europe, where I picked up quite a few cooking tips.

Over the past few years, I’ve been continually experimenting with making healthy recipes that taste great. Bodybuilders are some of the most knowledgeable people out there when it comes to nutrition, yet many of them will resort to eating tuna from a can and boiling chicken breasts. Not that there’s anything wrong with an occasional quick snack, but there are certainly ways to make healthy meals both quick and delicious.

CB: What is your take on eating dairy? Are there any problems with consuming large amounts of dairy products?

JW:
My fridge is full of cottage cheese and yogurt. But I’m not a big fan of milk, as I’ve found that it makes me ‘stuffy’, for lack of a better word. If you want to know the gory details, I get some mucus buildup after drinking milk, which leads me to suspect I have a low-grade allergy to it. It’s the same feeling I’ve had after eating takeout Chinese food loaded with MSG – not good. Interestingly, I can eat cottage cheese and yogurt all day without the stuffiness.

There’s also the whole issue of dairy and insulin response. A few studies have shown that dairy products cause a disproportionately large insulin response, which some people believe could prevent fat breakdown.

But of course milk and dairy are an excellent source of casein, which is one of the best sources of protein out there. So in the end, it’s entirely up to the individual. Personally, I won’t be making all that many recipes with milk in them, because of the potential side effects.

CB: What is your take on the low-carbohydrate approach to fat loss? Do you have any low-carbohydrate case studies you would like to share? What are your top sources of carbohydrate that you recommend people eat?

JW:
Extremely low carb approaches like Atkins, and even all liquid protein and EFA diets like the Velocity Diet certainly can be effective in losing fat fast. But like I said earlier, a more balanced diet is certainly better in the long run. I think that avoiding foods like spinach or broccoli because of their few carbs would be a travesty.

CB: What are your top sources of protein?

JW:
I usually grill about 3 pounds of chicken breasts at a time for quick meals during the day, and cook a proper breakfast and dinner with eggs, lean beef, fish, and the occasional game meat (bison, venison, etc.)

CB: What are your top sources of fat?

JW:
Each morning I have a strong cup of Joe and a teaspoon of fish oil to clear the mental cobwebs with a caffeine-DHA combo. Not mixed together of course – I wouldn’t want to ruin the taste of my Ethiopian Harrar! Then throughout the day, I’ll have a couple of omega-3 eggs (Pilgrims Pride EggsPlus), some olive oil in various meals, and various nuts – particularly almonds and walnuts. I also take a couple of fish oil caps with every meal. This tends to balance everything out, providing a moderate amount of saturated fat, sufficient monounsaturated, and about a 2:1 ratio of omega-6 to omega-3’s.

CB: Can you tell us the role of food in controlling “inflammation” (i.e. controlling arthritis)? What foods should be avoided? What foods should be consumed?

JW:
One of the easiest ways to combat inflammation is by drinking sufficient water. Particularly if you drink coffee or any caffeinated beverage, water is a must. The commonly accepted amount for active people is about a gallon a day.

Another major pro-inflammatory aspect of our diets is a high omega-6 to omega-3 ratio. If our cell membranes are full of omega-6’s, then muscle soreness and damage will be much worse after weight training. But get those fats balanced (more omega-3’s), and inflammation/soreness can be reduced, leading to reduced recovery time.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

The Science of Post-Workout Supplementation

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 01-02-2012-05-2008

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In this age of complex supplementation, the basics of sport nutrition have been forgotten. Simply put, in order to gain mass one must stay in an anabolic state. The off-season is often a time focusing on strength gains and hypertrophy. Hypertrophy is an essential step towards developing greater strength because in the most basic equation, strength correlates with the cross-sectional area of the muscle. The easiest way to attain a consistent anabolic response is through a properly scheduled intake of nutritionally balanced meals.

A post-workout drink is optimal for providing a balance of protein and carbohydrates plus it provides the added bonus of an improved hydration state. The continuous presence of calories will fuel muscle growth and recovery by supporting protein and glycogen synthesis. Periods of more than 3-4 hours without food can result in a post-absorptive catabolic state.

Muscles are catabolized (“broken down”) for energy, essentially robbing you and your muscles of all the hard work and growth previously accomplished. Immediate post-exercise energy consumption prevents a delay in the delivery of energy substrates to the depleted muscle cell and is therefore an important method to remain anabolic.

Post-exercise feeding can reduce protein degradation and increase protein synthesis. Post-exercise caloric intake is also necessary to restore liver and muscle glycogen (energy stores). The benefits of a post-workout drink occur through the hormonal response to insulin and an increase in amino acid uptake by muscles is also due to an increase in insulin.

Carbohydrates should not be left out of the post-exercise drink because these are necessary to provide the insulin “spike” and are an essential source of energy for the recovery process. Ingesting a mixed carbohydrate-protein drink after training is much more anabolic than consuming only a protein shake. This is also an optimal period for creatine supplementation.

Protein provides the building blocks for muscle growth. Protein synthesis increases 50% 4 hours and 109% 24 hours post-training (MacDougall et al., 1995). The nutrient intake within this time period thus has important implications on the adaptations to training. The protein recommendation for experienced strength athletes is ~1.7 g/kg while novice trainers may need more.

Requirements may transiently increase if intensity or volume of activity is increased (up to ~ 2g/kg) and especially for athletes involved in both strength and speed activities. Endurance exercise also creates an increase in protein requirements of up to 1.6 g/kg/day because of the increased catabolism of protein during exercise. To assist in meeting these requirements, supplements should contain at least 20 grams of protein per serving.

The carbohydrate component should consist of simple, high-glycemic carbohydrates because of their fast absorption into the bloodstream and quick delivery to muscle cells (Burke et al., 1993). The increased cellular sensitivity to insulin post-exercise provides for the rapid delivery and intra-cellular transport of glucose and creatine.

Carbohydrate has also been shown to have anabolic properties by helping to prevent protein breakdown through the insulin-stimulated response. The increased insulin levels post-exercise will not result in increased fat storage because skeletal muscle is the primary consumer of nutrients at this time.

Carbohydrates cause glycogen re-synthesis and replace the fuel source previously depleted by your resistance training (Ivy et al., 1988). The dose of post-exercise carbohydrate should be 0.7-1g/kg (Burke et al., 1996). Glycogen synthesis can be impaired by eccentric muscle damage (Costell et al., 1990) but fortunately most resistance training programs incorporate several rest days before the same muscle group is trained again, therefore glycogen depletion is not a big issue in strength training. The highest rates of glycogen re-synthesis occur following energy intake that is within 2 hours of training (Ivy et al., 1988).

Perhaps even more important is the fact that 1g of carbohydrate per kg body weight has been shown to prevent post-exercise protein breakdown (Roy et al., 1997). Therefore optimal energy intake occurs A.S.A.P. (within 30-minutes of training may be best) in order to raise insulin levels (an anti-catabolic hormone). This is extremely important if a second training session is scheduled within 24 hours, such as for individuals training related muscle groups and athletes involved in tournament play.

Individuals that often complain of the inability to gain weight simply do not consume enough calories. A large portion of the sedentary American population has mastered weight gain through inactivity and constant snacking. Although fat weight is not desired, this scenario can be applied to hard-gainers. Work hard, rest harder, and stay anabolic. Post-exercise supplementation is essential for enhancing the anabolic environment and limiting the potential for exercise-induced catabolism. These extra calories are welcomed by the hard-gainer for use in growth and repair.

A post-exercise drink also prevents dehydration as any weight loss following training is due to water loss. A post-exercise drink or meal-replacement can contribute to the recommended intake of 10 cups of non-caffeinated fluids per day. Because there is no difference in energy replenishment between a liquid and solid food source (Burke, 1996), a liquid meal-replacement appears to be most beneficial post-exercise.

Other factors demonstrate the superiority of meal-replacements over whole food in the post-exercise condition. Often athletes are fatigued and do not have the energy to prepare food or do not have the appetite for whole-food. Finally, the access to food may be limited, especially when other priorities demand time and energy and limit the time the athlete has to return to work or home while still consuming adequate calories.

References

Burke, L.M. Nutrition for post-exercise recovery. Aus. J. Sci. & Med. 29: 3-10, 1996.

Burke, L.M., G.R. Collier, and M. Hargreaves. Muscle glycogen storage after prolonged

exercise: effect of the glycemic index on carbohydrate feedings. J. Appl. Physiol. 75: 1019-1023, 1993.

Costell, D.L., D.D. Pascoe, W.J. Fink, R.A. Robergs, S.I. Barr, and D. Pearson. Impaired

muscle glycogen re-synthesis after eccentric exercise. J. Appl. Physiol. 69: 46-50, 1990.

Ivy, J.L., M.C. Lee, J.T. Brozinick, Jr., and M.J. Reed. Muscle glycogen storage after

different amounts of carbohydrate ingestion. J. Appl. Physiol. 65: 2018-2023, 1988.

MacDougall, J.D. et al. The time course for elevated muscle protein synthesis following

heavy resistance exercise. Can. J. Appl. Physiol. 20: 480-486, 1995.

Roy, B.D., M.A. Tarnopolsky, J.D. MacDougall, J. Fowles, and K.E. Yarasheski. Effect

of glucose supplement timing on protein metabolism after resistance training. J.

Appl. Physiol. 82:1882-1888, 1997.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Mens Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne