5 Common Fat Loss Mistakes

17 Jun

mistakesI preach this stuff every single day! And it seems I cannot get this across enough to my clients. If there was one article on my website that I would rank Top 10 this would be one of them!! So here you go 5 common fat loss mistakes:

  1. Focusing on body weight instead of fat. If you want success, focus on fat, not weight. You may actually gain weight during a training program due to muscle growth. Muscle weighs more than fat. Remember, weight loss is not the issue, loss of body fat is. Use a more expansive check on your progress like body measurements, body fat percentage, or the easiest way checking how your clothes fit. My clients tend to gain weight during the first few weeks of workouts because they are gaining muscle mass. The scale is a better check during your later progress. This is where The Biggest Loser goes wrong too!
  2. Believing carbohydrates are a bad thing. You know the rave? The low carb diets and such.  But you must know – your body NEEDS carbs. Many important nutrients are found in carbohydrates. Carbohydrates provide energy. Low carb plans are simply a short term tool and should never be regarded as a long-range dietary approach. Read my blog post about Low Carb Diets.
  3. Ignorance of the enemy’s hiding places. One of the biggest problems in losing fat is failure to realize where the fat is coming from. There are a couple of primary sources – trans fats and sugars. Another enemy is sodium. Read nutrition labels thoroughly to determine precisely what’s in the food you are consuming.
  4. Failure to prepare ahead. One of the biggest traps in the war on fat is the time trap. When most people get rushed, they turn to fast food. Planning ahead will allow the foresight to prepare or purchase healthy food items that can be eaten on the run. Sign up for my email newsletter and get your Free Food Combo Guide now.
  5. A diet that is too restrictive. A tight diet leads to fat loss yes. But a regimen that is too rigid leads to too much temptation to break the diet. That in turn leads to binge on forbidden foods. Also I have noticed the body can  produce a withdrawal effect of certain foods. The result is typically a collapse in the entire plan. Use a variety in food choices, and occasional allowances of foods not on the plan, to ensure success in the long term.

What do you do to ensure fat loss success? Share your thoughts by leaving a comment. Happy Training!! Kathie 🙂

Hamstrings, Could Muscle Injury Cause Back Pain?

04 Apr

This is one of my most viewed articles on Kathie’s Fitness Blog so I thought I’d re-vamp it a little bit and re-publish it. Enjoy!

You often hear about athletes who are unable to play their sport due to a pulled hamstring. In fact, a pulled hamstring is one of the most common muscle pulls or muscle injury. Your hamstrings are a group of three muscles that help extend your legs at the hip and flex them at the knee. A pulled hamstring is a strain or tear in the muscles or tendons.

To understand what causes a hamstring injury you have to know how muscles work. All muscles work in pairs to perform a task. One set of muscles contracts to exert force while the other set of muscles relaxes. The hamstring muscles located at the back of the thigh, work with the quadriceps muscle group in the front of the thigh. When you want to bend your leg, the hamstring muscles contract and the quadriceps muscles relax. Conversely, when you want to straighten your leg, the quadriceps muscles contract and the hamstring muscles relax.

If one muscle group is considerably stronger than its opposing muscle group, the imbalance can lead to strain. This frequently happens with the hamstring muscles. The quadriceps muscles are usually much more powerful, so the hamstring can become fatigued faster. A fatigued muscle cannot relax as easily when its opposing muscle contracts, leading to strains.

Muscle strains are overuse injuries that result when the muscle is stretched without being properly warmed up.

An injury to the hamstring is usually readily apparent.

  • Mild strains may involve simple, uncomfortable tightening of the muscle.
  • More severe injuries may result in a sharp pain in the back of the thigh, usually in full stride.
  • A rupture or tear may leave you unable to stand or walk, muscles may be tender to the touch and painful to stretch your leg. Within a few days after a tear the area may appear very bruised.

If the muscle is completely torn, surgery may be necessary to repair and reattach it. Ouch!! No treatment is complete without proper rehabilitation to strengthen and stretch the muscle.

The best way to prevent a hamstring injury is to warm up before activity and stretch after activity. Weak or tight hamstrings can contribute to low back pain, so doing exercises to strengthen and stretch the hamstrings may also reduce your risk of low back pain. Be sure to perform all strength training exercises in opposing muscle form. For example if you work the quadriceps be sure to also work the hamstrings. The best exercise to isolate these two muscle groups would be the Leg Press and the Leg Curl working the quadriceps and hamstrings respectively. If you feel your hamstring is the muscle with the imbalance be sure to work it a little harder by adding an extra set or more weight for your sets.

A good stretch is to sit down and straighten your left leg. The sole of your right foot should rest next to the inside of your straightened leg. Lean slightly forward and touch your foot with your fingers. Keep your left foot upright with the ankle and toes relaxed. Hold for 30 seconds, then repeat with the right leg. Remember stretching is best done AFTER activity.

Interval Fitness Training and The Benefits

25 Mar

Lack of time and lack of results are two reasons people give for not exercising. Interval training is a great solution to these two common problems.

Interval training involves short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. Interval training can help you avoid injury that often accompanies non-stop, repetitive activity. It also provides you the opportunity to increase your intensity without burning yourself out in a matter of minutes. Interval training should be based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.

The advantages of interval training are many. It utilizes the body’s two energy production systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles. It uses oxygen to convert carbohydrates from various sources throughout the body into energy. They anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in muscles for short bursts of activity such as sprinting, jumping, or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the most brief of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout. The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of time of each interval. For example, if your habit is to walk 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

When you first start interval training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. Don’t forget the endorphins kick in at about 5 minutes into your workout, so how you feel when you start may be different once the endorphins kick in! Interval training also helps break up the boredom that often comes with doing the same thing day after day.

Be sure to consider these four variables when designing an interval training program:

  1.  Intensity (speed) of work interval
  2.  Duration (distance or time) of work interval
  3.  Duration of rest or recovery interval
  4.  Number of repetitions of each interval

When you first begin interval training you may only be able to do ONE interval throughout your entire thirty minute workout. That’s okay, we will work up to more. Interval training is proven to work. Most important it does increase calorie-burning potential!

Have you been interval training? If so what types of intervals do you do?

Love Early Morning Workouts

04 Aug

 

#1. Working out early in the morning “jump starts” your metabolism, keeping it elevated for hours sometimes for up to 24 hours! As a result, the early morning exerciser is burning more calories all day long!! I like that, how about you? There is more to like too. Read on….

#2. Studies have shown that exercise significantly increases mental acuity. Mental acuity is keen insight and perception. And this benefit from exercise lasts 4 to 10 hours after your workout ends. I don’t know about you but I can use all the help I can get in the ‘mental acuity’ department.

#3. Working out in the morning energizes you for the day. Not to mention the gratifying feeling of virtue you have knowing you’ve done something disciplined and good for yourself.

#4. When you exercise at or about the same time every morning, especially if you wake up regularly at about the same time, you are regulating your body’s endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day and it begins to prepare for waking and exercise several hours before you actually open your eyes. That is beneficial because:

  • Your body is not confused by wildly changing wake up times, which means waking up is much less painful. *Now I like that!
  • Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
  • Your metabolism, along with all the hormones involved in activity begin to elevate while you’re sleeping. As a result, you’ll feel more alert, energized and ready to exercise when you do wake up.

#5. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t take over your fitness commitment, particularly if you have a hectic family life. And who does not have one of those? It is so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner or running the kids around town.

#6. Many people feel that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose to eat healthier portions of healthier foods.

#7. *And I like this one. People who consistently exercise in the morning find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it is a great time to plan their day, pray, and think more clearly – things most of us do not get to do otherwise.

#8. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the am.

So, in conclusion I have found, not only in research but also by personal experience, that working out first thing in the morning is a fantastic way to jump start my day and improve my life! Why not take the challenge I offer today and try early morning workouts for a month. See if you notice all the differences listed above. I challenge you as I challenged myself. It really is not all that bad and the benefits outweigh the 5 minute grumbling (which wears off over time) of getting out of bed. Best of all, your workout for the day is done and over with and you can cover your day with a fast metabolism, a clear mind, and a healthy body. What more could you ask for? Start tomorrow!

February Monthly Motivators

01 Feb

February Monthly Motivators from Kathie’s Fitness Blog:

  • Did you know: Muscle Growth is the logical byproduct of muscle contraction.
  • Did you know: Sodium is an essential mineral that is an absolute must for muscle growth.
  • Knowing others is wisdom, knowing yourself is enlightenment. -Lao Tzu
  • Real world zen: Exercise outside to help oxygenate your cells with fresh air and facilitate the removal of waste products through your skin.
  • Quick tips: don’t take the all or nothing approach. It is better to do a little training than nothing at all. If you can only fit one strength training routine in a week you’ll still benefit from it.
  • Diet tip: The heavier the loaf of bread the more packed it is with cancer fighting whole grains. The more “airy” that bread or dinner rools are, the more likely they are nothing more than white flour, sugar, and preservatives.
  • Tight muscles can lead to muscular imbalances and postural problems. Uh oh!

6 Easy Steps to De-Stress

29 Jan

Heart disease, cancer and obesity are serious health threats today. However, stress can make you sick as well. Stress elevates your level of cortisol, the hormone your body produces when you are under stress. Sustained levels put you at risk by raising blood pressure, dampening your immune system and impairing your ability to lose weight. Following are some simple steps to help you take control of your stress right now.

  1. Take ten! Find quiet, comfortable place to sit. Take several slow, deep breaths to help clear your mind. Continue breathing and repeating the word “one” to yourself as you exhale. Practice this for five to ten minutes once or twice a day. You should find your stress levels dropping. This is basic meditation.
  2. Tune it out. Known to ease our anxiety and lower blood pressure and heart rate, MUSIC is an old but tried stress buster. While slow music or soothing instruments typically yields the best results, choose a style you enjoy. Make it something that grabs you and takes your focus off your worries.
  3. Take a walk. Any exercise, even a leisurely 20-minute walk or bike ride, can reduce stress. While you are exercising, do not let yourself think of anything that upsets you and causes you stress. Rather, focus on what you are doing; the health benefits you are achieving. If you are taking a walk, look around at the scenery, if on a treadmill or stationery bike, put some headphones with your favorite music (see #2). Whatever you do for mind, do not let it worry! That is easier said than done. Here is a little tip on that: when the stressful thought creeps into your mind tell that thought “peace be with you, be gone.” And then tell yourself you’ll deal with it later, right now you are taking a walk. Be in the NOW.
  4. Write it out. Put the details of a stressful event down on paper. This may even help unburden your mind as well as your body. Take 20 minutes a day, for three days and use that time to write about a stressful event in your life. Do not worry about spelling or style; just focus on getting it off your mind. When you are done with this, tear up your troubles  and throw them out. Better yet, if you get the opportunity burn them as a symbolic way of sending them to ashes!
  5. Try an over the counter remedy. Siberian ginseng is an herbal remedy available in health food stores and most pharmacies. It is great for bolstering the body against every day stress. Take 100 mg in capsule form, three times a day for six months, followed by one dose a day for two months. Make sure the capsules standardize to 1-percentage eleutherosides to ensure you get enough of the active ingredient of the herb. Please note however, if you are one who is sensitive to drugs and herbs, forget this suggestion or check with your doctor first. 😉
  6. Customize your workspace. Studies have shown people in high-stress jobs often are not aware of their stress level. You could be one of them – or not. One quick and easy way to ease workday tension is to make your desk or office feel more like home. Display snapshots of your last family vacation. Hang pictures or postcards of artwork or scenes you enjoy. Buy some fresh flowers and put them on your desk. These personal touches can help relax your even busiest day.

Sodium – A Must Read For Your Health

07 Jan

Sodium is often the “bad boy” of our diet and nutrition program, especially when we do not understand it. I thought I’d write an article about it because there are so many reasons why you should completely understand sodium and its affect on your healthy lifestyle.

Your body needs some sodium to function properly.

Sodium:

  • Helps maintain the right balance of fluids in your body
  • Helps transmit nerve impulses
  • Influences the contraction and relaxation of muscles

Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Some people are more sensitive to the effects of sodium than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. If you’re in that group, extra sodium in your diet increases your chance of developing high blood pressure, a condition that can lead to cardiovascular and kidney diseases.

So how much sodium do you need? It is recommended by the National Academy of Sciences’ Institute of Medicine that most healthy adults not exceed Most recommend not exceeding the range of 1,500 and 2,400 milligrams (mg) per day. Keep in mind that the lower your sodium intake the more beneficial effect on blood pressure.

The average U.S. diet has 3 main sources of sodium.

  1. Processed and prepared foods. Most sodium in a person’s diet comes from eating processed and prepared foods, such as canned veggies, soups, lunch meats and frozen foods. Food manufacturers use salt or other sodium-containing compounds to preserve food and to improve the taste and texture of food.
  2. Condiments which contain sodium. One teaspoon of table salt has 2,325 mg of sodium, and 1 tablespoon of soy sauce has about 900 to 1,000 mg of sodium. Adding these or other sodium-laden condiments to your meals — either while cooking or at the table — raises the sodium count of food.
  3. Natural sources of sodium. Sodium naturally occurs in some foods such as, meats, poultry, veggies, and even dairy products. I bet you didn’t know that one cup of skim milk contains about 107 mg of sodium!

How to find the sodium

Taste alone may not tell you which foods are high in sodium. Just check out the amount of sodium in the cup of milk. But another example would be an oat bran bagel which contains 451 mg of sodium.

So how do you identify foods high in sodium? The best way to determine sodium content is to read the food labels. The Nutrition Facts label tells you how much sodium is in each serving. It also lists whether salt or sodium containing compounds are ingredients. Examples of these compounds include:

  • Monosodium Glutamate (MSG)
  • Baking Soda
  • Baking Powder
  • Disodium Phosphate
  • Sodium Alginate
  • Sodium Nitrate or Nitrite

How to cut sodium

You may not be particularly sensitive to the effects of sodium. But too much sodium can be a cause of weight gain because it can cause you to retain fluid, causing water weight gain. Cutting back on sodium content can be a huge factor in your weight loss program so by cutting your sodium content you could loose alot of weight.  And because there’s no way to know who might develop high blood pressure as a result of a high-sodium diet, choose and prepare foods with less sodium.

  • Eat fresh foods and fewer processed foods. Most fresh fruits and veggies are naturally low in sodium. Fresh meat is lower in sodium than lunch meats, bacon, hot dogs, and ham are. Buy fresh or frozen meats that are not injected with a sodium-containing solution. Look on the label or ask your butcher.
  • Opt for low-sodium products. If you do buy processed foods, check the content and purchase only reduced sodium content products.
  • Remove salt from recipes whenever possible. You can leave the salt out of many recipes, including casseroles, stews and other main dishes. Baked goods are an exception. Leaving out the salt could affect the quality as well as the taste of the food.
  • Limit your use of sodium-laden condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
  • Use herbs, spices, and other flavorings to enhance foods. Learn how to use fresh or dried herbs, spices, zest from citrus fruit, and fruit juices to jazz up your meals.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt (sodium chloride) and other compounds. To achieve that familiar salty taste, you may use too much of the substitute and actually not use less sodium. In addition, many salt substitutes contain potassium chloride. Though dietary potassium can lessen some of the harm of excess sodium, too much supplemental potassium can be harmful if you have kidney problems or if you’re taking medications for congestive heart failure or high blood pressure that cause potassium retention.

Your taste for salt is acquired, so it’s reversible. To unlearn this salty savoring, decrease your use of salt gradually and your taste buds will adjust. Most people find that after a few weeks of cutting salt, they no longer miss it. Start by using no more than 1/4 teaspoon of added salt daily, and then gradually reduce to no salt add-ons. As you use less salt, your preference for it lessens, allowing you to enjoy the taste of food itself.

Article adapted from mayoclinic.com

Have you taken any steps to reduce sodium intake in your diet? If so share them with us here.

Jumpstart Your Metabolism with These Tips

01 Jan

     Yes you can jumpstart your metabolism! A significant factor that affects weight loss and gain is the speed of your metabolism. Low calorie dieting slows your metabolism making it progressively more difficult to lose weight and keep it off.

     Muscle is a metabolic active tissue. Muscle requires a certain number of calories to maintain itself. So, the more muscle you have, the more calories you burn, even when you are just sitting still. If you frequently diet, your muscle mass drops because you are dropping your daily caloric requirement.

     What is the solution? The solution is an active lifestyle that includes aerobic exercise, a solid strength training program and a healthy diet. A healthy diet means a healthy lifestyle of eating whole grains, fresh fruits and vegetables, and lean protein. A healthy diet that keeps your metabolism in high gear is one that consists of eating several small meals throughout the day. Actually, if you have a healthy metabolism no food is off limits! But you must eat sweets and high-fat, junk foods less often and in smaller quantities. A healthy diet is realistic and permanent – not something you enter into sporadically just because you want to drop a few pounds at certain times in your life.

Tips for jump starting your metabolism: 

  • Do NOT reduce your caloric intake too low. Eating a diet low in calories can trigger what is called “starvation mode” in your body. Your body is designed to protect you from starvation. During times of greatly reduced food availability, and when you eat too little, your body thinks it is starving. To compensate, your metabolism will slow down considerably. In this state your body will burn everything but your stored body fat. Eating too little poses other problems too, like nutritional deficiencies. And, if you eat more calories at a later date, your body is more likely to store those calories as fat in preparation for a possible “famine” again in the future.
  • Do NOT skip meals. Going too long in between meals affects your body chemistry in ways that can make weight loss more difficult. The best way to avoid this is to consume 5-6 small meals (and snacks) every 3-4 hours. Eating in this fashion keeps your metabolism always moving and provides you with energy for activity to keep your metabolism on the go.
  • Get plenty of sleep and rest. Current research shows that getting plenty of rest and sleep is important to keeping your metabolism in high gear. Your body needs plenty of “downtime” for internal housekeeping that keeps your metabolism in good working order. Also, rest is important in between strength training workouts to let your muscles recover so the muscle can repair and grow.
  • Build muscle! This is probably the most important factor in jumpstarting your metabolism. If you do not strength train regularly, up to 30% of the weight you lose could be muscle tissue. A pound of muscle burns about 50 more calories per day than a pound of fat. Muscle weighs more than fat which means your metabolism is working harder all the time. Also, when working on a weight loss program, it is important to know that muscle weighs more than fat. And the scale you just stepped on will most likely tell you that you have not lost pounds. The best way to evaluate a healthy weight loss program is by judging how your clothes fit as opposed to stepping on the scale.
  • Stay as active as possible. Being active means your metabolism is working faster than when you are sitting still. Vary your daily activity and exercise. This will prevent boredom and keep your body on it’s fat burning toes!
  • Don’t just sit there. If you are watching TV or sitting at your desk get up often and do some exercises. Walk briskly at all times. Keep your resistance band and dumb bells nearby and use them during commercials or during your breaks. Get your stability ball and sit on it at your desk or while watching TV and exercise your core right then and there. Even fidgeting can help.
  • Interval train. The harder you work the more calories you will burn both during and after exercise. Studies show that exercising as intensely as you can at least 10 minutes per day produces the best results. Interval training is an effective way to increase the intensity and duration of your workouts without running yourself into the ground or risking injury.
  • Practice stress management. Chronic stress disrupts the hormones that regulate everything from fat storage to appetite. Practice relaxation exercises and positive thinking regularly. Try yoga and meditation to relieve stress.

     Most importantly make exercise FUN! Variety in diet and exercise will keep your program stimulating which in turn will jump start your metabolism.

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Weight Loss Tips That Really Work

10 Nov

Document by: Kathie Ingram Owen

February 2007 Article

 Yes there is such a thing as weight loss tips that really work! Probably the best tip of all is EAT 4-6 MINI MEALS A DAY. This prevents the ravenous hunger that sends us over the deep end of over eating. High protein in those mini meals is a must as protein staves off hunger. Hunger pains drive us to eat more than we need to.

       When eating small meals, make sure you are eating the right combination of foods and use the guidelines listed below:

     Who wouldn’t want to know some great ways to burn fat naturally and effectively? I am asked this very question by clients all the time. The main thing one needs to remember is: eat the right foods & exercise regularly. Simple enough right? Well it really is not but with the tips I am about to give you it will be just that simple. Let’s see how to make your body an efficient fat-burning machine.

     Eating 5 to 6 small protein-rich meals every 3 hours throughout the day keeps metabolism moving and helps the body maintain a stable insulin level. This consistency prevents the body from releasing excess insulin and storing fat. The body, instead, uses the energy right away, thereby leading to weight loss.

      Eating actually increases metabolism and eating regularly every few hours will keep metabolism at its most efficient level. Every time you eat, the body expends energy to digest, absorb, and store food. Therefore, the more times you eat throughout the day, the more the body’s metabolism revs up and the more fat the body burns. Just know that those meals must be mini-meals! 

 *EAT FREQUENTLY (4-6 MINI-MEALS) – Four to six meals daily has its benefits, especially on a maintenance low calorie diet. It allows for a steady flow of nutrients to the body which creates a favorable metabolic environment for muscle growth and fat loss.

 *DRINK WATER – In addition to eating more often throughout the day, make sure to drink plenty of water. At least 8-8 oz. glasses a day. Sip slowly throughout the day. Water speeds up metabolism and flushes toxins out of your body. Fat is a toxin! Your body must have plenty of water in order to work at its most efficient level.

 *EAT FIBER – High-fiber foods absorb substances containing sugars, fats, carbohydrates, and the calories associated with them, speeding up the movement of food through the body; this also speeds up weight loss *wink. High-fiber foods include whole fruits, vegetables, beans, whole grain breads, cereals, wheat germ, barley and brown rice. Always check food labels for fiber content.

 *EAT PROTEIN – A large percentage of calories from protein are burned off in the digestion process (this is called the thermic effect food). Of all the nutrients our body ingests, protein has the highest thermic effect. Eat lean meats, poultry, low fat dairy products, and fish.The building blocks of muscle are amino acids, and you get that from protein. Adding a high protein shake is a great way to get extra protein in your diet.

 *EAT HEALTHY FATS – Monounsaturated fats do not raise blood cholesterol levels and are an excellent source of antioxidants. Monounsaturated fats are, in fact, required for the body in order to function effectively. Replace butter and other fat with extra virgin olive oil in cooking and baking. Season with olive oil with garlic and/or herbs and spices.

 * REDUCE CARB INTAKE & AVOID CARBS BEFORE BEDTIME – Carbohydrates provide fuel for the body. When your body does not need them for energy, it stores them as fat. Yikes! So it makes sense that eating carbs before bedtime will result in excess fat, something you DO NOT want. An excess intake of carbs can and will be stored as body fat. Reduce excess carbohydrate intake for fat loss. Remember though to consume carbs before workouts as your body will need them for fuel. Complete elimination of carbs and low carb diets are a serious no-no for people who workout.

 *CARDIOVASCULAR EXERCISE -The easiest exercise that will benefit anyone regardless of their fitness level, that can be done inside or outside, is walking. A brisk walk can burn as many calories as jogging, but does not have the risk for injury that jogging does. As an aerobic exercise, walking revs up the metabolism and keeps it going even after you have stopped. The only equipment needed is a good pair of shoes.

 *STRENGTH TRAINING –  Building lean body mass (muscle) will speed up your body’s metabolism. Muscle is “active” tissue, meaning it takes calories to maintain. The more muscle you have, the more calories you burn. You build muscle by doing resistance training exercises. Also muscle weighs more than fat.

 By following the guidelines listed above, your body will function more efficiently, you will lose weight, and you will be healthier. It is not difficult to make the changes necessary to transform your body into an efficient fat-burning machine. You will have better health, longer life, and more energy.