Archive for the ‘Weight Loss’ Category
Biggest Fitness Mistake Women Make
Tuesday, March 16th, 2010By Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Following the cardio mentality and depending on the cardio confessional is the biggest fitness mistake that all women make when it comes to fat loss.
Let me explain…
On Saturday morning I was walking home from the gym when I passed by a young women – about 28 years old – who was talking on her iPhone.
And I heard her say, “I’m going for a walk now to get some exercise because I’m going out for a bad dinner tonight.”
And I just wanted to yell, “No – no – no – no – no! That doesn’t work. It never has, it never will.”
You can’t out-cardio a bad diet.
Every woman I’ve ever met has made this mistake and had that “cardio confessional mindset” at one time or another – and it goes for most of the guys I know, too.
Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk – if it’s a really, really long walk. But at dinner, she’s likely to eat 400-700 calories during the appetizer or consume that in liquid calories alone!
(NOTE: By “bad dinner”, I’m guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)
The bottom line is that a single cardio session will not beat a bad diet.
Now you might be thinking, “At least it’s better than nothing.”
But is it?
Remember, as I’ve mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.
So when dinner comes around, this poor girl might think, “Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert.”
The only thing that comes close to beating a bad diet is interval training and resistance training.
Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.
In fact, one subject, named Louise, said this:
“My diet was pretty bad back then, with lots of sweets, lots of junk food…doughnuts and sugar — it was awful.”
And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks – WITHOUT changing her diet.
Perhaps it IS POSSIBLE for you to out-train a bad diet – but only if you use interval training.
And that’s just another reason the best short-burst fat burning workouts are based on this specific type of fat burning exercise.
So here’s what you need to do:
1) Give up the “Cardio Confessional Mentality” and understand that you can’t “out-cardio a bad diet”.
2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.
3) Use interval training to burn the fat and resistance training to sculpt your body.
It’s that simple – a 3-step system for fat loss success that is guaranteed to work every time.
About the Author: Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and his trademarked Turbulence Training fat loss workouts 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.
[Editor’s Comments: This is a common fitness mistake that most men I know make too! I regularly see both men and women pounding away on the treadmill or other cardio machine at the gym for over an hour.
While some cardio is necessary to improve cardio health and burn fat, long boring cardio is NOT the most effective method. It's best to focus on high-intensity interval training for short periods of time. You can do an Internet search and read more about it, or you can get some great fat burning workouts from Craig at the link below:
Click here =>> Turbulence Training Risk Free Trial Offer
Just click the link above to try out the Turbulence Training Fat Loss System RISK FREE for only $4.95 for the next 21 days]
Required Legal Disclaimer: some of the links mentioned within this post or posts they lead to are my affiliate links and I get compensated for recommending those products. However I NEVER recommend something I don’t believe in and welcome your questions and feedback.
Popularity: 4% [?]
Healthy Weight Loss Diets Include Tuna
Thursday, March 11th, 2010By Jayson Hunter, RD, CSCS
When people think of healthy eating guidelines, they tend to shy away from tuna, thinking it won’t help them lose fat. However, the opposite is true. Tuna contains protein and Omega 3 fats, which are included in healthy weight loss diets to increase fat-burning.
If you usually eat tuna with mayonnaise, which is high in fat, here is a healthy eating tip for you to try.
About the Author: Jayson Hunter RD, CSCS is a registered dietician, weight management expert and personal trainer. He has over 10 years of experience teaching and educating individuals on how to live a healthier life through nutritional modifications and proper supplementation. To discover how to eat healthier and lose weight fast, check out Jayson’s programs at Weight Loss Made Easy and The Carb Rotation Diet.
[Editor’s Comments: Here is my variation of the recipe for a Healthy Tuna Salad Lunch from Jayson's video so you can print it out. I hope you enjoy it!
Healthy Tuna Salad Lunch - Simple, Quick & Delicious
Mix 1 can tuna packed in water with:
1 Tbsp. Reduced Fat Greek Yogurt (or add more if you like it extra creamy)
Any spices you like (I use salt, pepper, cayenne pepper, & thyme)
1 Tbsp. Relish (optional)
1 Hard Boiled Egg - Chopped
Spread tuna mixture onto celery stalks for a high protein / low carb meal.]
Required Legal Disclaimer: Some of the links mentioned within this post or posts they lead to are my affiliate links and I get compensated for recommending those products. However, I NEVER recommend something I don’t believe in and welcome your questions and feedback.
Popularity: 6% [?]
Does Hoodia Really Work For Fat Loss?
Wednesday, March 10th, 2010By Vince DelMonte
If you are anxious to get fat loss going, you’ve likely looked into the diet supplement, hoodia. Hoodia gordonii is a plant that was used in South African many years ago by hunters who would need to go for long durations of time without food and grows very slowly in harsh conditions and needs to be harvested for four to five years before it’s ready.
But how well does Hoodia really work for fat loss? Many people turn to hoodia thinking it is the answer to all their prayers. Never hungry? Sounds like a dietary dream. After all, following a diet should be easy if you never have any feelings of hunger, shouldn’t it?
Unfortunately, it isn’t so simple.
First off, if you are a trying to get a lean, sexy midsection, not eating is the last thing you want to be doing. Sure, you definitely will need to eat less in order to lose body fat, but if you aren’t eating enough, you’ll actually just lose muscle rather than body fat. Since muscle tissue is your calorie burning engine, destroying it would be counterproductive to getting the results you want.
Who wants a slower metabolism at the end of the day? That’ll just make further fat loss next to impossible.
If hoodia is affecting your natural hunger signals, it will be hard to get in the foods that you do need – the foods that will work with your body to lose the body fat while still keeping muscle tissue intact.
Secondly, you must understand that hoodia is NOT a thoroughly tested product and cannot be deemed safe. If you take enough of it, it can actually damage your metabolism, causing a variety of thyroid issues that will be stuck with you into the future. While fat loss and getting abs is important, you must do it a healthy way so that you don’t do anything disrupting to your health.
Finally, hoodia diet pills are by no means a proper method to losing abdominal fat. In order to lose abdominal fat, you’re going to have to find a method that will be sustainable over the long term. If you think that you’re just going to skip eating for the years to come, you are very mistaken. You will not get the proper nutrients you need to sustain life, therefore, to put it bluntly, using hoodia as a means to help you maintain fat loss could very well put you in the hospital with severe malnutrition.
What you need is a diet that supplies all the nutrients you need, while still being affective with stomach fat loss. Then, you’ll also need to make sure this diet is something you can work into your lifestyle so that your abs aren’t going to be just covered up by more body fat again once you move off the diet.
The more time you waste chasing after gimmicky supplements that only hurt you in the long run, the more time you spend without the results you are after.
About the Author: Vince DelMonte is the author of Your Six Pack Ab Quest found at his website: YourSixPackAbQuest.com. He specializes in helping decipher the truths and myths about all the supplements such as hoodia that are marketed for helping you achieve a six pack.
[Editor’s Comments: I agree with Vince that just taking appetite suppressing supplements and starving yourself is at best ineffective and at worst dangerous. In my experience, the best long-term solution for fat loss is to follow a common sense approach:
1. Set reasonable and attainable fat loss goals, form an emotional bond with them and follow the steps necessary to attain them.
2. Follow a healthy nutrtion plan that includes lean proteins, complex carbohydrates and healthy fats (like olive oil or coconut oil) in the proper ratios and proportions for your desired weight and body composition.
3. Exercise regularly using a combination of resistance training (free weights, machines, kettlebells, etc.) and high-intensity interval training.
Just follow those 3 simple steps and you can skip the fancy hoodia pills!]
Required Legal Disclaimer: Some of the links mentioned within this post or posts they lead to are my affiliate links and I get compensated for recommending those products. However, I NEVER recommend something I don’t believe in and welcome your questions and feedback.
Popularity: 3% [?]
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