Repeat this 3-4 times resting 1 minute after a full set
15 half burpies
15 Jump Squats
15 Pushups
30 seconds in forearm Plank
30 seconds of scissor feet
20 Walking Lunges
30 seconds of High knees
Good luck!
Wednesday, June 1, 2011
Answers to Common Questions
A lot of people ask me the same questions over and over again, so I thought I would clarify them here:
1. How many days I week should I workout?
Everyone is different starting out. You can not start working out 5-6 days a week and stay successful. Start with 2-3 times a week with cardio and strength training, then gradually add days to it. It takes a 5-6 day a week workout schedule to dramatically change your body image. Starting out gradually and building up will help prevent burn out on working out and injury.
2. How many calories a day should I eat?
There is a magical formula to do this! Calorie tracking programs like Myfitnesspal.com or even googling BMR calculators can give you are accurate amount of calories to aim for.
3. Should I replace the calories I burn in exercise?
YES!!!!!!!!! I feel like a broken record with this topic but YOU HAVE TO REPLACE THEM. Your body needs to NET a certain amount of calories, no less than 1200 (and the 1200is very low). For example, with my height, weight, age and level of activity I should eat 1405 calories a day to lose 1 pound a week and remain healthy and have a fully functioning body. The 1405 calories creates a 500 calorie deficit a day. If I exercise and burn 500 calories I get to eat 1905 calories for the day.
If you don’t replace exercise calories, yes you will lose weight. But you will lose muscle, liver function, brain function, immune system, and then your body will start storing fat causing you to gain weight. By replacing your calories burned you will lose healthy weight. You must your butt in your workouts, might as well make it count. You have to replace the nourishment.
4. What counts as exercise?
Anything that gets your heart rate up above 115 for more than 30 minutes is a general rule of thumb. Wear a Heart Rate Monitor while exercising so you can monitor yourself in the fat burning zones.
5. Do shake weight/ab toner belts/ toning shoes work?
Seriously? If there was an easy way out don’t you think we all would be doing it. No belt, shoe, or shaker is going to get you super toned and fit. Honestly, these are the biggest waste of money.
6. What diet pill do you recommend?
Again, seriously if there was a quick fix that worked we, the USA, would not be the most obese nation. Pills are dangerous, can kill you, and DON”T WORK. Instead of spending $60 on pills that will give you liver problems or a heart mummer, spend that $60 on a personal trainer session, on a gym membership, on some exercise equipment (that isn’t a scam), or on books to create your own workouts.
7. Why can’t I just eat 800 or less calories?
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight. Instead of opting for a fad diet or low calories, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.
8. When will I see results?
Everyone is different, everyone pushes themselves different, everyone loses diffrent, we are all different. YOu will not see results after one workout, you probably might not even see them after 12 workouts, but give a program 6-12 weeks to see results. But you have to contionious with teh workouts/program and really dedicate to the workouts and eating healhty. Remember: "There is no I can't, just I won't" when it comes to workign out and exercise. Try it once, atleast. Then try it again and again until you can do it.
9. I never have time to workout! How do I find time?
The person who really wants to do something finds a way; the other person finds an excuse. ~Author Unknown
If you want it bad enough, you will find the time. Whether its getting up an hour earlier or not watching Glee (or while watching you exercise), you can find time. Everyone has 30 minutes to spare.
1. How many days I week should I workout?
Everyone is different starting out. You can not start working out 5-6 days a week and stay successful. Start with 2-3 times a week with cardio and strength training, then gradually add days to it. It takes a 5-6 day a week workout schedule to dramatically change your body image. Starting out gradually and building up will help prevent burn out on working out and injury.
2. How many calories a day should I eat?
There is a magical formula to do this! Calorie tracking programs like Myfitnesspal.com or even googling BMR calculators can give you are accurate amount of calories to aim for.
3. Should I replace the calories I burn in exercise?
YES!!!!!!!!! I feel like a broken record with this topic but YOU HAVE TO REPLACE THEM. Your body needs to NET a certain amount of calories, no less than 1200 (and the 1200is very low). For example, with my height, weight, age and level of activity I should eat 1405 calories a day to lose 1 pound a week and remain healthy and have a fully functioning body. The 1405 calories creates a 500 calorie deficit a day. If I exercise and burn 500 calories I get to eat 1905 calories for the day.
If you don’t replace exercise calories, yes you will lose weight. But you will lose muscle, liver function, brain function, immune system, and then your body will start storing fat causing you to gain weight. By replacing your calories burned you will lose healthy weight. You must your butt in your workouts, might as well make it count. You have to replace the nourishment.
4. What counts as exercise?
Anything that gets your heart rate up above 115 for more than 30 minutes is a general rule of thumb. Wear a Heart Rate Monitor while exercising so you can monitor yourself in the fat burning zones.
5. Do shake weight/ab toner belts/ toning shoes work?
Seriously? If there was an easy way out don’t you think we all would be doing it. No belt, shoe, or shaker is going to get you super toned and fit. Honestly, these are the biggest waste of money.
6. What diet pill do you recommend?
Again, seriously if there was a quick fix that worked we, the USA, would not be the most obese nation. Pills are dangerous, can kill you, and DON”T WORK. Instead of spending $60 on pills that will give you liver problems or a heart mummer, spend that $60 on a personal trainer session, on a gym membership, on some exercise equipment (that isn’t a scam), or on books to create your own workouts.
7. Why can’t I just eat 800 or less calories?
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight. Instead of opting for a fad diet or low calories, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.
8. When will I see results?
Everyone is different, everyone pushes themselves different, everyone loses diffrent, we are all different. YOu will not see results after one workout, you probably might not even see them after 12 workouts, but give a program 6-12 weeks to see results. But you have to contionious with teh workouts/program and really dedicate to the workouts and eating healhty. Remember: "There is no I can't, just I won't" when it comes to workign out and exercise. Try it once, atleast. Then try it again and again until you can do it.
9. I never have time to workout! How do I find time?
The person who really wants to do something finds a way; the other person finds an excuse. ~Author Unknown
If you want it bad enough, you will find the time. Whether its getting up an hour earlier or not watching Glee (or while watching you exercise), you can find time. Everyone has 30 minutes to spare.
Thursday, May 19, 2011
Mistakes I KNOWYou are Making
"If you're on a fat loss diet, it's vital that you take some time to learn the most common mistakes that are often made by those on fat loss diets. Neglecting to take these into account could very well mean that you make the exact same mistakes and therefore fail to see the results that you're after.
Fortunately, with a few quick adjustments to your current diet plan, you can be sure that you get right back on track with where you need to be. "
Lack Of Protein
The first and biggest mistake people make is not getting in enough protein. Women, especailly, believe that protien makes them fat and gain wight. Infact protien does the exact opposite.
If you want to be successful with weight loss, you must take in enough protein. Protein is the nutrient that is going to help maintain your lean body mass and keep your metabolism humming right along.
The best protein sources to concentrate on are white fish, chicken breast, egg whites, as well as low-fat dairy products.
Too Few Calories
Second, another huge issue that many women face is too low of a calorie intake. There's no question about it, you definitely do need to take in a calorie reduced diet in order to see results with your plan. But that said, there's such a thing as too few calories.
If you aren't getting in enough calories on your weight loss diet, your body is going to take this as a signal that you may be starving and thus slow the entire system down. This means each and every day, hour by hour, you're burning up fewer calories.
Eventually this is going to cause your fat loss to plateau and you to become more frustrated than ever. If you want to have weight loss success, you want a low enough calorie intake that your body is using up body fat for fuel but not so low of an intake that the metabolism slows down. Most women should never go below 1200 calories per day, not only for metabolic purposes but also to ensure adequate nutrients are consumed.
Improper Meal Timing
Finally, the last thing you don't want to get wrong with your diet is your meal timing. Far too many women are in the habit of entirely skipping over their breakfast meal and then eating nothing but a light salad for lunch.
While you may think you're doing yourself a favor by 'saving' calories for later on in the day, all you're doing is causing you to feel sluggish and low on energy. Additionally, this will further tell your metabolism to slow itself down, meaning you burn fewer calories throughout the better portion of the day.
Then by the time the evening hits you're so low on fuel that you binge on whatever you can find, rapidly replacing all the calories you skipped earlier.
Spreading your meals out throughout the course of the day is a far better way to go about this so ensure that your diet is structured correctly.
Drinking your extra calories
While we do need to stay hydrated, the choices of what you hydrate will make all the difference. Drinking your calories in juices and other sweetened beverages can add up to about 250 calories each day. While many appear to be energy enhancing and vitamin rich, the truth is you just don’t need the extra calories from beverages.
Not Replacing Exercise Calories
This is so important to do.Your body needs to NET certain calories to maintain its daily functions. For example: For my height, weight, and activity level I am allotted 1450, thats with a 500 calorie deficit already factored in. If I burn 500 calories by exercising I get to eat 1950....See the math?? You have to eat more to lose more!
Your body reacts to fewer calories by slowing down your metabolism -- burning fewer calories each day just to maintain your body functions. If you don't add exercise along with the diet, you will lose lean muscle mass as well as fat and water weight. When you lose muscle, your metabolism is slowed even further and you would have to eat even fewer calories per day to continue to lose weight. It takes a conscious effort to increase exercise when on a diet.
If you don't exercise and then you fall off of the diet, the weight will come back on even faster, as your body is burning fewer calories per day. Even worse, the weight will come back on as fat rather than as the muscle you lost. Your body will look even less lean and healthy.
Ditching Dairy
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.
Losing Track of Your Snacks
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite
You are "dieting" not eating
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before.
At first a diet can give you a sense of control. You are taking charge of your eating patterns. You may see success as the scale drops. But soon you are fighting cravings for forbidden foods, as well as hunger pangs and a lack of energy from the lower calorie level. Eventually you rebel against the diet and start "cheating." If your cheats are small you can still be losing weight, although more slowly. But soon you may go into full rebellion and return to your old eating habits.
Studies are finding dangers in the yo-yo diet cycle of losing weight, gaining it back plus a little more, losing, and gaining again. It is stressful on the body systems to have wide swings in body weight. We think each time that this time we won't gain it back, but the statistics show that most of us will.
Yo-Yo Dieting May Weaken Immune System.
Eat wholesome foods. Only shop in the prduce and meat section of the grocery store.
So there you have three key mistakes that many women are making in their diet plans. Are you making any of these critical errors?
http://www.muscleandfitnesstrainer.com/home/articles/diet-mistakes-you-might-be-making-as-
Fortunately, with a few quick adjustments to your current diet plan, you can be sure that you get right back on track with where you need to be. "
Lack Of Protein
The first and biggest mistake people make is not getting in enough protein. Women, especailly, believe that protien makes them fat and gain wight. Infact protien does the exact opposite.
If you want to be successful with weight loss, you must take in enough protein. Protein is the nutrient that is going to help maintain your lean body mass and keep your metabolism humming right along.
The best protein sources to concentrate on are white fish, chicken breast, egg whites, as well as low-fat dairy products.
Too Few Calories
Second, another huge issue that many women face is too low of a calorie intake. There's no question about it, you definitely do need to take in a calorie reduced diet in order to see results with your plan. But that said, there's such a thing as too few calories.
If you aren't getting in enough calories on your weight loss diet, your body is going to take this as a signal that you may be starving and thus slow the entire system down. This means each and every day, hour by hour, you're burning up fewer calories.
Eventually this is going to cause your fat loss to plateau and you to become more frustrated than ever. If you want to have weight loss success, you want a low enough calorie intake that your body is using up body fat for fuel but not so low of an intake that the metabolism slows down. Most women should never go below 1200 calories per day, not only for metabolic purposes but also to ensure adequate nutrients are consumed.
Improper Meal Timing
Finally, the last thing you don't want to get wrong with your diet is your meal timing. Far too many women are in the habit of entirely skipping over their breakfast meal and then eating nothing but a light salad for lunch.
While you may think you're doing yourself a favor by 'saving' calories for later on in the day, all you're doing is causing you to feel sluggish and low on energy. Additionally, this will further tell your metabolism to slow itself down, meaning you burn fewer calories throughout the better portion of the day.
Then by the time the evening hits you're so low on fuel that you binge on whatever you can find, rapidly replacing all the calories you skipped earlier.
Spreading your meals out throughout the course of the day is a far better way to go about this so ensure that your diet is structured correctly.
Drinking your extra calories
While we do need to stay hydrated, the choices of what you hydrate will make all the difference. Drinking your calories in juices and other sweetened beverages can add up to about 250 calories each day. While many appear to be energy enhancing and vitamin rich, the truth is you just don’t need the extra calories from beverages.
Not Replacing Exercise Calories
This is so important to do.Your body needs to NET certain calories to maintain its daily functions. For example: For my height, weight, and activity level I am allotted 1450, thats with a 500 calorie deficit already factored in. If I burn 500 calories by exercising I get to eat 1950....See the math?? You have to eat more to lose more!
Your body reacts to fewer calories by slowing down your metabolism -- burning fewer calories each day just to maintain your body functions. If you don't add exercise along with the diet, you will lose lean muscle mass as well as fat and water weight. When you lose muscle, your metabolism is slowed even further and you would have to eat even fewer calories per day to continue to lose weight. It takes a conscious effort to increase exercise when on a diet.
If you don't exercise and then you fall off of the diet, the weight will come back on even faster, as your body is burning fewer calories per day. Even worse, the weight will come back on as fat rather than as the muscle you lost. Your body will look even less lean and healthy.
Ditching Dairy
Milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it’s calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other compounds at work as well. Most dietitians recommend sticking to nonfat or low-fat milk, cheese, and yogurt.
Losing Track of Your Snacks
Maybe you count calories meticulously at every meal, but what about all those nibbles in between? There’s the bag of pretzels at your desk, the little slice of cake at an office party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet. If you’re serious about counting calories, you may want to use a notebook to keep track of each bite
You are "dieting" not eating
Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000 -- and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly -- and gains weight more quickly -- than ever before.
At first a diet can give you a sense of control. You are taking charge of your eating patterns. You may see success as the scale drops. But soon you are fighting cravings for forbidden foods, as well as hunger pangs and a lack of energy from the lower calorie level. Eventually you rebel against the diet and start "cheating." If your cheats are small you can still be losing weight, although more slowly. But soon you may go into full rebellion and return to your old eating habits.
Studies are finding dangers in the yo-yo diet cycle of losing weight, gaining it back plus a little more, losing, and gaining again. It is stressful on the body systems to have wide swings in body weight. We think each time that this time we won't gain it back, but the statistics show that most of us will.
Yo-Yo Dieting May Weaken Immune System.
Eat wholesome foods. Only shop in the prduce and meat section of the grocery store.
So there you have three key mistakes that many women are making in their diet plans. Are you making any of these critical errors?
http://www.muscleandfitnesstrainer.com/home/articles/diet-mistakes-you-might-be-making-as-
Wednesday, May 18, 2011
Whats for Dinner?? Thai- Dyed Turkey Burger
Thai- Dyed Turkey Burger
These burgers get their zest from garlic, ginger, and cilantro pastes. Look for these flavorin- a-flash pastes in the produce section of the supermarket, or make your own with a food processor. SOme of you many have noticed, I LOVE BURGERS!!!!
Ingredients
Serves: Prep: 8min |Cook: 12min |Total: 20min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
1 1/2 pounds ground turkey
3 scallions, thinly sliced
4 mushrooms, finely chopped
1/4 cup chopped carrot
1 tablespoon garlic paste
1 tablespoon ginger paste
2 tablespoons cilantro paste
3 tablespoons soy sauce
1 tablespoon ground black pepper
1 teaspoon salt
6 ciabatta rolls, split
1 tablespoon olive oil
1/4 cup thai satay sauce
6 tomato slices
1/2 head napa cabbage, shredded
Directions
1. PREHEAT the grill. Stir together the turkey, scallions, mushrooms, carrot, pastes, soy sauce, pepper, and salt. Shape into 6 burgers. 2. GRILL the burgers for 10 to 12 minutes, turning once, until no longer pink. Brush the rolls with the oil and place on the grill 1 minute before the burgers are done. Divide the rolls among 6 plates. Spread 1 tablespoon satay sauce on each roll. Top each with a burger, tomato slice, and cabbage. Nutritional Facts per serving CALORIES 325.1 CAL
FAT 13.9 G
SATURATED FAT 3.8 G
CHOLESTEROL 74.7 MG
SODIUM 947.4 MG
CARBOHYDRATES 26.7 G
TOTAL SUGARS 4.7 G
DIETARY FIBER 2.8 G
PROTEIN
These burgers get their zest from garlic, ginger, and cilantro pastes. Look for these flavorin- a-flash pastes in the produce section of the supermarket, or make your own with a food processor. SOme of you many have noticed, I LOVE BURGERS!!!!
Ingredients
Serves: Prep: 8min |Cook: 12min |Total: 20min
NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
1 1/2 pounds ground turkey
3 scallions, thinly sliced
4 mushrooms, finely chopped
1/4 cup chopped carrot
1 tablespoon garlic paste
1 tablespoon ginger paste
2 tablespoons cilantro paste
3 tablespoons soy sauce
1 tablespoon ground black pepper
1 teaspoon salt
6 ciabatta rolls, split
1 tablespoon olive oil
1/4 cup thai satay sauce
6 tomato slices
1/2 head napa cabbage, shredded
Directions
1. PREHEAT the grill. Stir together the turkey, scallions, mushrooms, carrot, pastes, soy sauce, pepper, and salt. Shape into 6 burgers. 2. GRILL the burgers for 10 to 12 minutes, turning once, until no longer pink. Brush the rolls with the oil and place on the grill 1 minute before the burgers are done. Divide the rolls among 6 plates. Spread 1 tablespoon satay sauce on each roll. Top each with a burger, tomato slice, and cabbage. Nutritional Facts per serving CALORIES 325.1 CAL
FAT 13.9 G
SATURATED FAT 3.8 G
CHOLESTEROL 74.7 MG
SODIUM 947.4 MG
CARBOHYDRATES 26.7 G
TOTAL SUGARS 4.7 G
DIETARY FIBER 2.8 G
PROTEIN
Monday, May 16, 2011
HCG, the worlds DUMBEST DIET SCAMS EVER
[2-
].
So why is everybody jumping on the HCG bandwagon? Because everybody wants a quick fix. The diet promises 40 pounds of weight loss in six weeks. People will do anything to feel more beautiful, more valuable, more desired, more socially acceptable.
Don’t be tempted, my friends. The HCG diet is unsafe, it doesn’t work, and it’s little more than beautifully packaged snake oil. So do your body and your pocketbook a favor and steer clear.
Instead, if you need to lose weight to be healthy, do it the good old fashioned way that really works. I know everyone wants a quick fix, but real, sustainable weight loss comes from eating less, focus more on wholesome foods, and EXERCISE.
What is HCG?
Human chorionic gonadotrophin (HCG) is a hormone found in the urine of pregnant women. More than 50 years ago, Dr. Albert T. Simeons, a British-born physician, contended that HCG injections would enable dieters to subsist comfortably on a 500-calorie-a-day diet. He claimed that HCG would mobilize stored fat; suppress appetite; and redistribute fat from the waist, hips, and thighs . There is no scientific evidence to support these claims.Moreover, a 500-calorie (semi-starvation) diet is likely to result in loss of protein from vital organs, and HCG can cause other adverse effects. Gabe Mirkin, M.D., has noted.
Keep in mind that HCG is a hormone most commonly used in fertility treatments and to aid adolescents with endocrine problems during puberty. It is not — and never had been — a weight loss drug.
Dr. Simeon did a study to “prove” his claims, but no other researchers were ever able to reproduce his work. After the HCG diet was discredited by the scientific community, the diet mostly disappeared until 2007, when infomercial king Kevin Trudeau began promoting it as the secret diet your doctor isn’t telling you about. And suddenly, products appeared all over the internet and doctors at integrative and alternative medicine centers started jumping on the bandwagon, causing the diet to experience an unfortunate resurgence. Variations of the diet exist, but most require daily HCG injections, drops, or sublingual dosing, and costs can run you up to $1500/month (padding the pockets of many a doc). The pregnancy hormone is combined with a highly restricted, low calorie diet of 500 calories/day.
The pregnancy hormone tricks the body into believing that you’re pregnant, and because you’re starving the body, it starts eating away at fat — and you get no hunger pangs! Sounds good, right? To bad it eats away muscle first!
The only reason why anyone loses weight off this diet is because they’re eating 500 calories a day. While calorie intakes are different from person to person, most nutrition information at the grocery store is based off a 2,000-calorie diet. For healthy weight loss, a daily intake of 1,200 to 1,800 calories is generally acceptable. While calorie intakes are different from person to person, most nutrition information at the grocery store is based off a 2,000-calorie diet. For healthy weight loss, a daily intake of 1,200 to 1,800 calories is generally acceptable. When a body is subsiding off 500 calories a day, the body leeches protein from the muscle in the heart, and that makes the heart muscle irritable, which can lead to ventricular tachycardia and sudden cardiac death.
Being a fitness trainer, I can’t beileve I’m writing an article about a 500 calorie diet. If you’re a teenager or an adult, 500 calories for anyone is way too little. If you heard from a friend or anyone who suggested that you consume 500 calories a day to lose fat, then you have been provided with bad advice. Sure, at first you will lose weight which is obviously the goal, however your health will deteriorate and you will also lose a lot of muscle which is a bad thing.
A 500 calorie diet deprives the body from not only the much needed nutrients, but also from sufficient energy it needs to operate. Your body alone burns approximately 900 to 2000 calories on it’s own. Take that number and add on the calories required for your daily activities and you will find it is generally above 1,200 calories. The bare minimum is 1,200 to 1,300 calories a day to maintain a healthy lifestyle but also lose fat.
If you chose to only consume 500 calories a day, you would notice a few changes. You would feel completely without energy during much of the day, your body will feel depleted and sluggish. You will also notice weight loss which is exciting, but you will also notice strength loss from the loss of muscle tissue. When you realize a 500 calorie diet is unhealthy and decide to quit, you will gain all the weight back plus MORE. Why? Because the loss of muscle tissue creates way for more fat gain. In order to build that muscle back up, you will have to perform resistance training with either freeweights or machines.
wedmd
So why is everybody jumping on the HCG bandwagon? Because everybody wants a quick fix. The diet promises 40 pounds of weight loss in six weeks. People will do anything to feel more beautiful, more valuable, more desired, more socially acceptable.
Don’t be tempted, my friends. The HCG diet is unsafe, it doesn’t work, and it’s little more than beautifully packaged snake oil. So do your body and your pocketbook a favor and steer clear.
Instead, if you need to lose weight to be healthy, do it the good old fashioned way that really works. I know everyone wants a quick fix, but real, sustainable weight loss comes from eating less, focus more on wholesome foods, and EXERCISE.
What is HCG?
Human chorionic gonadotrophin (HCG) is a hormone found in the urine of pregnant women. More than 50 years ago, Dr. Albert T. Simeons, a British-born physician, contended that HCG injections would enable dieters to subsist comfortably on a 500-calorie-a-day diet. He claimed that HCG would mobilize stored fat; suppress appetite; and redistribute fat from the waist, hips, and thighs . There is no scientific evidence to support these claims.Moreover, a 500-calorie (semi-starvation) diet is likely to result in loss of protein from vital organs, and HCG can cause other adverse effects. Gabe Mirkin, M.D., has noted.
Keep in mind that HCG is a hormone most commonly used in fertility treatments and to aid adolescents with endocrine problems during puberty. It is not — and never had been — a weight loss drug.
Dr. Simeon did a study to “prove” his claims, but no other researchers were ever able to reproduce his work. After the HCG diet was discredited by the scientific community, the diet mostly disappeared until 2007, when infomercial king Kevin Trudeau began promoting it as the secret diet your doctor isn’t telling you about. And suddenly, products appeared all over the internet and doctors at integrative and alternative medicine centers started jumping on the bandwagon, causing the diet to experience an unfortunate resurgence. Variations of the diet exist, but most require daily HCG injections, drops, or sublingual dosing, and costs can run you up to $1500/month (padding the pockets of many a doc). The pregnancy hormone is combined with a highly restricted, low calorie diet of 500 calories/day.
The pregnancy hormone tricks the body into believing that you’re pregnant, and because you’re starving the body, it starts eating away at fat — and you get no hunger pangs! Sounds good, right? To bad it eats away muscle first!
The only reason why anyone loses weight off this diet is because they’re eating 500 calories a day. While calorie intakes are different from person to person, most nutrition information at the grocery store is based off a 2,000-calorie diet. For healthy weight loss, a daily intake of 1,200 to 1,800 calories is generally acceptable. While calorie intakes are different from person to person, most nutrition information at the grocery store is based off a 2,000-calorie diet. For healthy weight loss, a daily intake of 1,200 to 1,800 calories is generally acceptable. When a body is subsiding off 500 calories a day, the body leeches protein from the muscle in the heart, and that makes the heart muscle irritable, which can lead to ventricular tachycardia and sudden cardiac death.
Being a fitness trainer, I can’t beileve I’m writing an article about a 500 calorie diet. If you’re a teenager or an adult, 500 calories for anyone is way too little. If you heard from a friend or anyone who suggested that you consume 500 calories a day to lose fat, then you have been provided with bad advice. Sure, at first you will lose weight which is obviously the goal, however your health will deteriorate and you will also lose a lot of muscle which is a bad thing.
A 500 calorie diet deprives the body from not only the much needed nutrients, but also from sufficient energy it needs to operate. Your body alone burns approximately 900 to 2000 calories on it’s own. Take that number and add on the calories required for your daily activities and you will find it is generally above 1,200 calories. The bare minimum is 1,200 to 1,300 calories a day to maintain a healthy lifestyle but also lose fat.
If you chose to only consume 500 calories a day, you would notice a few changes. You would feel completely without energy during much of the day, your body will feel depleted and sluggish. You will also notice weight loss which is exciting, but you will also notice strength loss from the loss of muscle tissue. When you realize a 500 calorie diet is unhealthy and decide to quit, you will gain all the weight back plus MORE. Why? Because the loss of muscle tissue creates way for more fat gain. In order to build that muscle back up, you will have to perform resistance training with either freeweights or machines.
wedmd
Friday, May 13, 2011
Free WORKOUT! 20 Minutes of INERVAL TRAINING GUT BUSTING CARDIO
Set an Interval Timer for 18 rounds and intervals of 10 seconds (rest interval) and 30 seconds (work interval). The key ot this workou tis to really push your self to do as many as possible. Since it is a short workout you need to push to do the max!
• 10 seconds rest
• High Knees
• 10 seconds rest
• Push Up w/ mountain climber
• 10 seconds rest
• High Knees
• 10 seconds rest
• Squat, then side kick
• 10 seconds rest
• High Knees
• 10 seconds rest
• Crunches on Balance Ball
• (you will repeat this sequence 3 times)
• 10 seconds rest
• High Knees
• 10 seconds rest
• Push Up w/ mountain climber
• 10 seconds rest
• High Knees
• 10 seconds rest
• Squat, then side kick
• 10 seconds rest
• High Knees
• 10 seconds rest
• Crunches on Balance Ball
• (you will repeat this sequence 3 times)
Thursday, May 12, 2011
Workout for the Week: Quickie Cardio
Repeat this 3-4 times with a 1 minute rest; Do each move as fast as you can.
50 Step Ups with punches - use a chair, ottoman,staircase, something to stand on (picture #1), when you come up do one punch each arm.
15 Push up burpies (picture #2) - preform a pushup,to the best of your ability, and full burpie up
30 (15 each side) Crab Toe Touches- Get in the crab postion and touch the opposite hand to teh opposite toe. Repeat.
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