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After Holiday Blues January 5th, 2008 | login or register to post comments

To get back on the fitness track after the holidays, it's not as important to jump back into the hard workouts, but more important to get back on your eating schedule. Most people gain 7-14 pounds during the holidays. You need to put your body back into a calorie deficit. Slowly bring you macronutrient percentages back to what your body needs to have energy through the day. If you take away or bring any macronutrient down too quick your body may go into a starvation mode and store fat.

To burn a little extra calories, switch up the type of cardio you normally do, maybe even add some resistance. Stay consistent!





The Good Side of Carbs December 13th, 2007 | login or register to post comments

Each gram of carbohydrate has four calories. Complex carbohydrates bring in nutrition that fat and protein can't. The body prefers carbs for energy more than any other macro nutrient. Satiety is maintained and glucose stores stay full from carbs. Some parts of your central nervous system rely exclusively on carbs, they are also needed to burn fat efficiently and helps you body use protein more efficiently.

Small doses of carbs throughout the day helps maintain proper blood-sugar levels. Diet should have 25 grams of fiber a day, and carbs should makeup about 45-65 percent of your caloric intake according to your bodies preference, performance and satiety. Fruits, whole grains a vegetables are great sources of fiber.

Carbs are a very important factor of losing body fat and keeping it off. Don't be fulled by "low carb diets" that promise quick results. Long-term weight lose can only be associated with a realistic eating style, not one that limits or eliminates one of the major macronutrients. Remember, be consistent at eating right and working hard and the results have to come.





The Good Side of Carbs December 13th, 2007 | login or register to post comments

Each gram of carbohydrate has four calories. Complex carbohydrates bring in nutrition that fat and protein can't. The body prefers carbs for energy more than any other macro nutrient. Satiety is maintained and glucose stores stay full from carbs. Some parts of your central nervous system rely exclusively on carbs, they are also needed to burn fat efficiently and helps you body use protein more efficiently.

Small doses of carbs throughout the day helps maintain proper blood-sugar levels. Diet should have 25 grams of fiber a day, and carbs should makeup about 45-65 percent of your caloric intake according to your bodies preference, performance and satiety. Fruits, whole grains a vegetables are great sources of fiber.

Carbs are a very important factor of losing body fat and keeping it off. Don't be fulled by "low carb diets" that promise quick results. Long-term weight lose can only be associated with a realistic eating style, not one that limits or eliminates one of the major macronutrients. Remember, be consistent at eating right and working hard and the results have to come.





Weight Loss Methods December 4th, 2007 | login or register to post comments

Now that we know the difference between fat loss and general weight loss, I'm going to go over various weight loss methods.

Reducing food intake (fad dieting) is a common weight loss method. If fad dieting really worked we would all be on the same diet and no one would be overweight. These diets are successful at first because they put your body in a severe caloric deficit. Once you start eating regularly you gain the weight you lost plus more

Increasing physical activity increases energy expenditure, making weight loss more likely. Exercise increases muscle tissue which in return raises your resting metabolic rate. Remember one must burn 3,500 calories to burn 1 pound of fat. to do so you would have to do 2 approximately 2 hours of cardio daily to burn 1 pound of fat in a week. That for most people is an unrealistic request and is difficult to maintain. If maintained may also lead to injuries from over training.

Studies show that combining dietary planning and exercise is the most successful method to lose weight get fit and maintain it. You have to listen to your body to understand what food planning is best for your individual body type. Once you figure that out get on a plan, adjust it as necessary and sty consistent.





Too Few Calories December 3rd, 2007 | login or register to post comments

To understand how to be fit and lose body fat, one must understand why you should not eat too few calories. Eating not enough causes decreases in you resting metabolic rate. When this happens, the amount of food the body requires is reduced, making it easier for the body to regain weight.

Weight cycling (repeated bouts of weight loss) increase the amount of body fat relation to lea body mass, which decreases resting metabolism. To avoid that, one should focus on fat loss gaols not weight loss.

Giving the body the nutrients it needs, plus maintaining the correct caloric deficit for your individual body, will help maintain lean body mass and initiate fat loss. There are a few different weight loss methods that can accomplish these goals that I will talk about next. Stay consistent and the results will come.

Ahmad





Changing Appearance November 29th, 2007 | login or register to post comments

To be fit one must understand the difference between weight loss and fat loss. Fat stores about 3'500 calories per pound. To lose on pound of fat one has to burn 3'500 calories. To do this you would have to burn 500 calories a day or decrease your calorie intake by 500 calories a day for a whole week. The rate you should be losing fat is about one half to two pounds per week. Anything more than that would most likely be lean body mass (muscle). One pound of muscle has about 480 calories but also burns six to twelve calories daily. Fat only burns about two to six calories daily, with that said muscle also burns fat. Eating too few calories is an issue also... I'll talk about that later. Remember, consistency is the key. Ahmad





Changing November 27th, 2007 | login or register to post comments

Let's be real! We all know there is no "magical pill" that will get you to the "perfect body." The only things that will get you to your gaols are hard work and consistency. To start getting to your goal or even to maintain you have to get your mind right. Set clear realistic expectations of yourself and execute! If that means getting more education from a fitness professional then get a trainer. One thing I've realized from being a certified personal trainer for 4 years is everyone benefits from personal training, weather the admit it or not. If it's just to get started or just pick up your workout intensity. In my blogs I'll be giving advice and tips on how one can reach there fitness goals. But note, nothing can replace the understanding and knowledge you get from a one-on-one session with a personal trainer (if the trainer is good). Don't forget the most important factor is consistency! I'll be bloggin you soon.