How have you treated your body this winter? Have you continued to feed your body the nutrient it needs, workout just as hard as always, and stay lean? Here are ten tips that can help you get into the best shape of your life; it's not just about looks, staying in shape is about health. Fortunately, the two work very well together.
1. SELF-MONITOR: You need to write down what you are putting into your body. Otherwise you'll have no gauge as to whether or not something is working. It can be a simple diary where you record the foods you eat, the times you eat them, and the portions. This simple tip alone can help with fat loss success.
2. PLAN AHEAD: If you fail to plan, plan to fail. Planning for success is like printing out directions to an unknown location. It tells you how to get from point A to point B. That's what a plan does when you're trying to change your body as well. Need some help with planning? I will tell you about this in the next blog.
3. EAT MORE FRUITS AND VEGETABLES: This one is a no brainer. The more color in your diet, the better off you'll be. Your body thrives on the variety of nutrients in fruits and vegetables and research has even shown that those who eat more fruits and vegetables each day have lower body fat levels and lower BMI's. Aim to have at least 1 fruit and/or vegetable with every single meal and snack.
4. EAT BREAKFAST: Nothing fancy here, just don't miss this meal. And it's a great way to load up on veggies--throw some in an omelette, have a piece of fruit and some oatmeal on the side and, wala, you've fed your body everything it wants for optimum physical and mental performance!
5. MOVE MORE: Of course I want you to do targeted workouts with weights, intervals, and some basic cardio...but in general, just move as much as possible. If you are a desk jockey, like most of us, get up every 60 minutes and walk around. Walk or bike whenever you can instead of drive. Every little bit of physical activity helps, so move as much as possible.
6. TRY INTERVALS: Kick up the intensity of your workouts. If you're currently active, try spicing up your daily routine with sprints, running bleachers, full body training in the gym with no more than 30 seconds between sets, and things along those lines. If you're currently inactive, work within your limits - only you know what you can do. I'm not suggesting running bleachers if your only current activity is getting out of bed in the morning. If it's safe for you to do so, though, kick up the intensity!
7. DRINK MORE WATER: I can not emphasize this one enough. Stay well hydrated at all times. This is particularly true as it starts heating up outside. Drink more and drink often--and always keep the beverages calorie free!
8. WEIGH AND MEASURE: Eyeballing your your portion sizes is a recipe for disaster. Sure, it's tedious to weigh and measure every single food and beverage, but I guess it depends on how badly you want results.
9. FEED YOUR BODY WITH THE PROPER AMOUNT OF CALORIES: There's no way around this one; when you're trying to lose fat, you need to take in less calories than your expending. Ideally you'll be burning through a ton of calories during your intense exercise bouts, but you also need to watch that food intake. You can quickly wipe out a hard workout session with a few extra bites and sips of different foods. Need to know how many calories you should eat? I will tell you about this in the next blog. Check it out later.
10. WRITE YOUR GOALS DAILY: This is absolutely imperative for success--and not just with fat loss, but with everything you do in life. You should have short term, daily goals, and long term goals for your health, business, finances, etc. Here's a tip--write your daily fat loss goals on the top page of each day in your diary like this "I have xx % body fat by July 1 at 8 AM" or "I weight xxx lbs by July 1 at 8 AM" Try it out and you'll see the difference. Remember, every single day you either do things that get you closer to your goals or do things that take you further away. Where do you want to be in 16 weeks?
There you have it. Print those out, put them on your refrigerator, desk at work, mirror in your bathroom, or wherever you will continue to see them! Report back -- before and after pictures are always welcome and they are a great way to track your own progress too!
Have another absolutely amazing day!
Tuesday, May 15, 2007
Thursday, May 10, 2007
Do you crave for sugar, sweets, and sauces?
Okay listen up folks. Here is a question I want to ask you? How much do you crave for sweets, sauces, and seasonings? I have some news to share with you.
About the difference between ketchup and mustard, which one you prefer to use frequently? Just pick one and I will tell you why.
About ketchup: Back in 1981 the USDA tried to classify it as vegetable, ketchup is a sugar-loaded condiment with no healthy qualities. Besides, the foods most associated with ketchup slathering are the stereotypical fast foods french fries, hot dogs, and other greasy burgers. If you want a great body or you want to be healthy, you should avoid putting too much ketchup. Have a good fresh tomato instead of using too much ketchup. Tomato is loaded up with vitamin, minerals, and high antioxidant such as lycopene- this is also cancer fighting food. .
About mustard: did you know that mustard stimulate the digestion tract and clears up the sinus infections which acts as decongestant. Wow, that is wonderful news. I rather stick with hot spicy mustard that open my sinus to help me to breathe easier. . It also increase blood circulation too. There are several mustards flavor in the grocery store. Be sure to watch out for sugar content there. Be choosy and creative to add good hearty mustard on your appetite. Mustard has very low calories than ketchup- so, one teaspoon of mustard has about THREE CALORIES and no cholesterol. Whoo hoo!
Your best bet is stick with mustard for healthy benefits. Avoid too much ketchup!
Which one do you prefer: Salt or Pepper?
About Salt- remember salt is sodium. Everything you read in the food label that says sodium means how much salt is in the container or food—whatever. Be sure to look in the label before you buy the food. Sodium is important mineral to your diet but if you consume it too much can be dangerous for your health. The RDA recommends for you to take about 2400 mg of salt a day. Mg- means milligrams---that is pretty tiny amount. The average of American is eating up to 5,000 mg sodium. Whoa, that has got to be bad for your health. Yes, I am talking about this can lead to link obesity and hypertension ( high blood pressure) and other heart disease.
About pepper: I know pepper makes you to sneeze- I have been there and done that. Pepper has been the most impressive antioxidant and antibacterial effects. Wow, I guess I am going to use the pepper every now and then. I love to spice my food up a little bit just enough to add little hot stuff such as peppers! It also improves digestion, help to prevent the formation of internal gas. Thank you LORD!!! Ha! Want to hear the best news? About peppercorn- it stimulates the breakdown of fat cells and stay lean for a long time.
Which one would you prefer? That is right- PEPPER!
The difference between Sugar and Honey--- my favorite thing to talk about.
White refined sugar is one of the biggest health problems in the U.S. In the 19th century the average American consume sugar was about five pounds per person a year. In 1999, the average was bout 158 pounds of sugar a year. You should also know that sugar spikes up your insulin level, depresses your immune system and it is strongly linked to obesity, diabetes, and memory loss! Hmmm, how gross can that be! Do you yourself a favor. Go grab a coke and read the label. Do not drink it. I want you to focus on one thing. Find out how many grams of sugar of one container of Coke. Go get your sugar , spoon, and a tall glass. If the label says about 50 grams of Sugar--- dips 50 spoonful of sugar into the empty glass and when you are done. Look at the glass hard enough and THAT IS EXCATLY HOW MUCH SUGAR YOU ARE TAKING INTO YOUR BODY. You will probably be shocked! I was and decided to change my life for the better!
Honey- honey is simple sugar and it does contains vitamins and minerals in addition to antifungal, antibacterial, and immune system building qualities. Honey was used both as a medicine and wound dressings for years. Avoid it if you are cutting phase, but otherwise you can use a little bit of honey.
A word of caution about honey. Do not buy honey at the grocery store- because it is processed like processor food in a can. They have taken out lot of healthy stuff from the real honey. Your best bet is to buy it from a farmer’s market or if you know someone makes honey from bees- use that frequently. Bees help us to be healthy. Bees are very clean bugs. I love bees!
I had a client of mine who was taking honey for a while and clear up her sinus infection. She feels better. She takes about one or 2 teaspoons of honey a day for couple of weeks. Honey does help you to get better.
Which one would you go with? ---- Sure, the answer is HONEY.
You are thinking what about fruits- it has sugar. Good point, but remember fruit is very natural. God makes the plant to grow and made lot of fruit grow on trees and on the ground. So, speaking of fruit- it has the most abundant and natural organic sugar there is. Fresh fruit also have fresh vitamins, minerals, and fiber. Feel the need to eat more fruit for your health benefits. Yes you can also go with dried fruits! Don’t worry about eating too much fruits. It also has lot of water!
I will talk to you later. I welcome your comments!
About the difference between ketchup and mustard, which one you prefer to use frequently? Just pick one and I will tell you why.
About ketchup: Back in 1981 the USDA tried to classify it as vegetable, ketchup is a sugar-loaded condiment with no healthy qualities. Besides, the foods most associated with ketchup slathering are the stereotypical fast foods french fries, hot dogs, and other greasy burgers. If you want a great body or you want to be healthy, you should avoid putting too much ketchup. Have a good fresh tomato instead of using too much ketchup. Tomato is loaded up with vitamin, minerals, and high antioxidant such as lycopene- this is also cancer fighting food. .
About mustard: did you know that mustard stimulate the digestion tract and clears up the sinus infections which acts as decongestant. Wow, that is wonderful news. I rather stick with hot spicy mustard that open my sinus to help me to breathe easier. . It also increase blood circulation too. There are several mustards flavor in the grocery store. Be sure to watch out for sugar content there. Be choosy and creative to add good hearty mustard on your appetite. Mustard has very low calories than ketchup- so, one teaspoon of mustard has about THREE CALORIES and no cholesterol. Whoo hoo!
Your best bet is stick with mustard for healthy benefits. Avoid too much ketchup!
Which one do you prefer: Salt or Pepper?
About Salt- remember salt is sodium. Everything you read in the food label that says sodium means how much salt is in the container or food—whatever. Be sure to look in the label before you buy the food. Sodium is important mineral to your diet but if you consume it too much can be dangerous for your health. The RDA recommends for you to take about 2400 mg of salt a day. Mg- means milligrams---that is pretty tiny amount. The average of American is eating up to 5,000 mg sodium. Whoa, that has got to be bad for your health. Yes, I am talking about this can lead to link obesity and hypertension ( high blood pressure) and other heart disease.
About pepper: I know pepper makes you to sneeze- I have been there and done that. Pepper has been the most impressive antioxidant and antibacterial effects. Wow, I guess I am going to use the pepper every now and then. I love to spice my food up a little bit just enough to add little hot stuff such as peppers! It also improves digestion, help to prevent the formation of internal gas. Thank you LORD!!! Ha! Want to hear the best news? About peppercorn- it stimulates the breakdown of fat cells and stay lean for a long time.
Which one would you prefer? That is right- PEPPER!
The difference between Sugar and Honey--- my favorite thing to talk about.
White refined sugar is one of the biggest health problems in the U.S. In the 19th century the average American consume sugar was about five pounds per person a year. In 1999, the average was bout 158 pounds of sugar a year. You should also know that sugar spikes up your insulin level, depresses your immune system and it is strongly linked to obesity, diabetes, and memory loss! Hmmm, how gross can that be! Do you yourself a favor. Go grab a coke and read the label. Do not drink it. I want you to focus on one thing. Find out how many grams of sugar of one container of Coke. Go get your sugar , spoon, and a tall glass. If the label says about 50 grams of Sugar--- dips 50 spoonful of sugar into the empty glass and when you are done. Look at the glass hard enough and THAT IS EXCATLY HOW MUCH SUGAR YOU ARE TAKING INTO YOUR BODY. You will probably be shocked! I was and decided to change my life for the better!
Honey- honey is simple sugar and it does contains vitamins and minerals in addition to antifungal, antibacterial, and immune system building qualities. Honey was used both as a medicine and wound dressings for years. Avoid it if you are cutting phase, but otherwise you can use a little bit of honey.
A word of caution about honey. Do not buy honey at the grocery store- because it is processed like processor food in a can. They have taken out lot of healthy stuff from the real honey. Your best bet is to buy it from a farmer’s market or if you know someone makes honey from bees- use that frequently. Bees help us to be healthy. Bees are very clean bugs. I love bees!
I had a client of mine who was taking honey for a while and clear up her sinus infection. She feels better. She takes about one or 2 teaspoons of honey a day for couple of weeks. Honey does help you to get better.
Which one would you go with? ---- Sure, the answer is HONEY.
You are thinking what about fruits- it has sugar. Good point, but remember fruit is very natural. God makes the plant to grow and made lot of fruit grow on trees and on the ground. So, speaking of fruit- it has the most abundant and natural organic sugar there is. Fresh fruit also have fresh vitamins, minerals, and fiber. Feel the need to eat more fruit for your health benefits. Yes you can also go with dried fruits! Don’t worry about eating too much fruits. It also has lot of water!
I will talk to you later. I welcome your comments!
5 ways to burn fat easy
Let's get right to it...here are 5 ways to make this a great fat-burning day...
1) Do Something You Love. If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment. Make it enjoyable while it last! Remember all the benefits you can get in a lifetime- that is your value of health and your beauty that counts.
2) Strength Training. A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed thatresistance training boosts metabolism by 10% and increases fat burning by 100%! Don't believe me-- why don't you try to hire me as your personal trainer. I guarantee you will see a huge difference that wieght training is really a fat burning machine.
3) Interval Training. The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long,slow cardio group didn't lose any weight. AND - this study was done in women...so yes, my training program works for women and men too. Strength training and interval training are the 1-2 punch that blow torch fat off your body
4) Eat 6 Small Meals of Whole, Natural Foods Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". YouALREADY KNOW what to do! And you don't have to join the weight loss center and you really don't want to waste your time!
5) Avoid Booze, Sugar, Trans-Fats, & InactivityYeah, I know, real "secrets" here, Ben "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watchingthe tube instead of exercising, or you've got a cookie in one hand and an apple in the other. Let this be a simple reminder to make the right choices.
Good luck. Be healthy today! What you have to lose?
1) Do Something You Love. If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment. Make it enjoyable while it last! Remember all the benefits you can get in a lifetime- that is your value of health and your beauty that counts.
2) Strength Training. A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed thatresistance training boosts metabolism by 10% and increases fat burning by 100%! Don't believe me-- why don't you try to hire me as your personal trainer. I guarantee you will see a huge difference that wieght training is really a fat burning machine.
3) Interval Training. The latest research from Australia showed a more weight loss from interval training than from long, slow cardio. In fact, the long,slow cardio group didn't lose any weight. AND - this study was done in women...so yes, my training program works for women and men too. Strength training and interval training are the 1-2 punch that blow torch fat off your body
4) Eat 6 Small Meals of Whole, Natural Foods Fruits and vegetables, protein, nuts, and healthy fats. It's that simple. Don't spend another dollar on "the latest diet". YouALREADY KNOW what to do! And you don't have to join the weight loss center and you really don't want to waste your time!
5) Avoid Booze, Sugar, Trans-Fats, & InactivityYeah, I know, real "secrets" here, Ben "Thanks", you're thinking sarcastically. Listen, sometimes we just need the motivation. Maybe there is a donut within reach, or you're thinking about watchingthe tube instead of exercising, or you've got a cookie in one hand and an apple in the other. Let this be a simple reminder to make the right choices.
Good luck. Be healthy today! What you have to lose?
Tuesday, May 08, 2007
Delicious Black Bean Wrap
Do you like food? I do. I usually pick the better protein and low carbonhydrates.
This black bean wrap has about 447 calories for 6 inch tortilla. So, if you take a half, it will be a half of 447 calories. It also has 13 grams of protein and 83 grams of carbohydrates. That is okay, but you need to focus more protein through out the day.
Here is what you need:
1 TBLS- extra virgin olive oil
half onion- finely chopped
one clove of garlic- finely chopped
2 cups of black beans- drained and rinsed
2 plum of tomatoes- diced
2 pinches of black pepper
1 TBLS of chopped of fresh parsley and little bit of cilantro
2 by 6 whole wheat tortillas or wraps
Optional:
red leaf lettuce
guacamole
fat free sour cream
Directions:
Heat the olives in a saute pan. Add the onions and garlic. Cook about 2 minutes on medium heat. Add the beans, mix well. Add the tomatoes. Cook for about five minutes and then add pepper and parsley. Mix well. Set aside and allow to let it cool for five minutes. Divide the beans in half and place one half in a blender or food processor and blend till smooth. Lay the tortillas flat and place the beans in the middle of each, dividing evenly between the two tortillas. The top remaining beans. If you like spicy foods, you can add hot peppers to it or fat free cheese. Fold the tortillas and cut it in a half.
My mom usually makes this from time to time. It is delicious. It is fast and easy. Let me know what you think. Thanks! I will talk to you later.
This black bean wrap has about 447 calories for 6 inch tortilla. So, if you take a half, it will be a half of 447 calories. It also has 13 grams of protein and 83 grams of carbohydrates. That is okay, but you need to focus more protein through out the day.
Here is what you need:
1 TBLS- extra virgin olive oil
half onion- finely chopped
one clove of garlic- finely chopped
2 cups of black beans- drained and rinsed
2 plum of tomatoes- diced
2 pinches of black pepper
1 TBLS of chopped of fresh parsley and little bit of cilantro
2 by 6 whole wheat tortillas or wraps
Optional:
red leaf lettuce
guacamole
fat free sour cream
Directions:
Heat the olives in a saute pan. Add the onions and garlic. Cook about 2 minutes on medium heat. Add the beans, mix well. Add the tomatoes. Cook for about five minutes and then add pepper and parsley. Mix well. Set aside and allow to let it cool for five minutes. Divide the beans in half and place one half in a blender or food processor and blend till smooth. Lay the tortillas flat and place the beans in the middle of each, dividing evenly between the two tortillas. The top remaining beans. If you like spicy foods, you can add hot peppers to it or fat free cheese. Fold the tortillas and cut it in a half.
My mom usually makes this from time to time. It is delicious. It is fast and easy. Let me know what you think. Thanks! I will talk to you later.
How to have a great workout day and your Peace too
Hi new readers- I welcome your comments and ideas, please send me your comment.
First of all, I want to share some ideas about how to have a great day with your inner peace. I know we are so bombard alot of stress from families, work, and everything else has got in our way. We do need to have peace and quiet time just enough to help us to relax.
Question for you. Which day of the week is likely to have a heart attack? I will give you an answer at the bottom of this letter. Think about it. Everyday M-F many people go to work, come home and fix dinner and put the kids to bed. On the weekends, it is family fun! So, this is like a robot routine. I know it sounds boring, but for one thing you can do is to be creative and have a little bit of fun. I believe you can do it. You can also be different!
As I was flipping through Women's Day magazine that my mother got in the mail. I ran across a great article that I am going to give you some ideas about how to have a great day and have little peace of your own. Ready? Okay,
1. Visualize your day- you need to find a quiet and nice room, sit on a chair and relax. Let your mind program about the kind of the day you want. If you are an early bird riser- this is a perfect plan for you and you can visualize ahead of time. Yes, say lot of prayer about peace. I really like the book of Psalms and it helps me to relax and then I would visualize about my day- including my workouts too.
2. Be thankful- You should be thankful that God created you. He loves you and wants you to have a great day everyday. I know many times that we have conflicts that come in our way- but you know what- it doesn't have to be. So what you can do is develop a mindset of gratitude is essential for inner peace. Example would be like listening to your favorite jazz CD that calms you down to help you to feel good or think about walking on the beach on a beautiful day and smell the awesome fragrance of the fresh air.
3. Find your joy- Find something that makes you feel good- think about the times you had a happy moment- like getting engaged or married, joining a club such as a sorority or fraternity durning your college years, going to the championship game and your team won- your team was number one in the country, use that to help you to feel good.
4. Let your soul catch up- Learn to slow things down a bit, many people do indulge in overeating, oversleeping, snacking too much sugar and sweets, drinking too much alcohol. If you can get back on track- your soul will catch up.
5. Listen to your heart- It is so easy to feel trapped by the business of our lives. Many times - alot will say " I don't have time for this or that." are often surprised to find the one they develop the inner peace for prayer or relaxing they need. They do have time! Do this way--- Find a room where it is quiet and comfortable where no one can interrupt your thoughts for about 20-30 minutes alone. If you have a phone in that room- unplug the phone or turn off the ringer durning that moment. Sit on a chair with your feet firmly on the floor- have your eyes closed and feel totally relax and say " I do feel good!" over and over until you know your mind is becoming quiet and focus on your heart and ask yourself this--- "What do I want?" This will help you to find the truth within yourself. Then when you wake up- ask yourself again " Why do you want the things you do?" Mostly some people will find the answer they get such as peace, love, harmony, and laughter. Of course forgiveness and joy ( Rejoice) is included.
6. Be patience with yourself- I have a client of mine who has NO patience at all. I thought about the phrase that says Patience is virtue. It is true. If you don't have patience then you don't have virtue. If you don't get this nice present of yourself, then better start practicing patience. I am going to tell you something else in a minute but first set a realistic goals and write it down. When you do, go over and get that in your mind especially when you are trying to make positive changes such as hiring your personal trainer to help you to lose weight, start a fitness program on your own, quit smoking and drinking too much alcohol, and learn to eat smarter and buy smart food.
Planning too much all at once time can actually sabotage the best intentions and you will will soon give up after a day or two. Five to ten minutes a day is all your really need to get started. This is why you need to write things down and visualize it everyday. ( I am doing the same- but believe me, it takes time to prune it and when is all done- I will get what I want. I will see alot of done behind me ahead of time before anything can sabotage my goals.) Keep to your schedule for one month and it will become a habit of your routine. Usually it may take at least 28-30 days to see yourself doing a habit. It won't hurt your to try for one month.
About no patience- if you are at a Dr's office, take a book with you to read, or something that keeps you busy without thinking of waiting, if you are at the grocery store standing in a long line- grab a magazine from the counter close by and read while you are waiting ( I do this all the time-- no wonder it works!). While you are reading a magazine- if you see something that caught your attention- visualize it for a moment and that will give you a peaceful time! Try it and I guarantee you that it can save you from trouble. This will help you to feel better rather than saying yourself , "Man, I wished you would hurry up and I have to go!" That is pretty ugly and very negative to yourself. Be patience and have a positive thinking!
7. Stay in the Present moment-We do all juggle all these things ( such as cell phones, emails, computers, and other stuff such as play station or whatever that is related to it) can't help but to think about what they have to do next. Sometimes too many thoughts come to your mind. Break it down to the most important and work on the weaker ones later on. Focus on what you want, not what you don't want. Pay attention to what you are doing right now. Now as for fitness workout training. I would focus on my weaker muscles to strengthen it up and then work on my stronger one later. This will help you get back on track faster. As for my workout- I focus on my upper body, because as a man, I know women would want to see my abs and chest. It will tell her how much I am taking care of my body as well as being a slob or fat.
8. Let go of Being Right all the time- Be willing to relinquish your opinion. You don't have to be opinionated all the time, but be creative what you want to talk about and learn to be PATIENCE! Then ask yourself this- " is this important?" It can bring a peace of mind with a great relationship or other things around you. When you have a choice between right and kind. I would go with kindness instead of being right. Think about it. Again, if you are arguing with someone- hold it right there and take a deep breaths ( usually 2-4 big deep breaths) and ask yourself this -"Is this worth the time for me to argue about this?" Your best bet is to let go of being so right and go with kindness and love and with gratitude.
9. Choose a prayer- Find a prayer that can soothe your inner peace. I like the prayer of Psalms 23 when I feel afraid, I know this will help me to knock out the fear out of my mind and also helps me to relax too. You can find plenty of awesome prayers in the book of Psalms. Write it down and memorize it.
10. Inspire to your friends and family and your children too. Why children? They are the most important and they need to learn to grow up in a positive environment, energy, ideas, and role models. You can teach them alot about nature, crafts, arts, weight training, sports, etc.... and what about visualizing and meditating. They will thank you later. Trust me.
The answer from above-- heart attack is likely to appear on Mondays! Take a guess why!
First of all, I want to share some ideas about how to have a great day with your inner peace. I know we are so bombard alot of stress from families, work, and everything else has got in our way. We do need to have peace and quiet time just enough to help us to relax.
Question for you. Which day of the week is likely to have a heart attack? I will give you an answer at the bottom of this letter. Think about it. Everyday M-F many people go to work, come home and fix dinner and put the kids to bed. On the weekends, it is family fun! So, this is like a robot routine. I know it sounds boring, but for one thing you can do is to be creative and have a little bit of fun. I believe you can do it. You can also be different!
As I was flipping through Women's Day magazine that my mother got in the mail. I ran across a great article that I am going to give you some ideas about how to have a great day and have little peace of your own. Ready? Okay,
1. Visualize your day- you need to find a quiet and nice room, sit on a chair and relax. Let your mind program about the kind of the day you want. If you are an early bird riser- this is a perfect plan for you and you can visualize ahead of time. Yes, say lot of prayer about peace. I really like the book of Psalms and it helps me to relax and then I would visualize about my day- including my workouts too.
2. Be thankful- You should be thankful that God created you. He loves you and wants you to have a great day everyday. I know many times that we have conflicts that come in our way- but you know what- it doesn't have to be. So what you can do is develop a mindset of gratitude is essential for inner peace. Example would be like listening to your favorite jazz CD that calms you down to help you to feel good or think about walking on the beach on a beautiful day and smell the awesome fragrance of the fresh air.
3. Find your joy- Find something that makes you feel good- think about the times you had a happy moment- like getting engaged or married, joining a club such as a sorority or fraternity durning your college years, going to the championship game and your team won- your team was number one in the country, use that to help you to feel good.
4. Let your soul catch up- Learn to slow things down a bit, many people do indulge in overeating, oversleeping, snacking too much sugar and sweets, drinking too much alcohol. If you can get back on track- your soul will catch up.
5. Listen to your heart- It is so easy to feel trapped by the business of our lives. Many times - alot will say " I don't have time for this or that." are often surprised to find the one they develop the inner peace for prayer or relaxing they need. They do have time! Do this way--- Find a room where it is quiet and comfortable where no one can interrupt your thoughts for about 20-30 minutes alone. If you have a phone in that room- unplug the phone or turn off the ringer durning that moment. Sit on a chair with your feet firmly on the floor- have your eyes closed and feel totally relax and say " I do feel good!" over and over until you know your mind is becoming quiet and focus on your heart and ask yourself this--- "What do I want?" This will help you to find the truth within yourself. Then when you wake up- ask yourself again " Why do you want the things you do?" Mostly some people will find the answer they get such as peace, love, harmony, and laughter. Of course forgiveness and joy ( Rejoice) is included.
6. Be patience with yourself- I have a client of mine who has NO patience at all. I thought about the phrase that says Patience is virtue. It is true. If you don't have patience then you don't have virtue. If you don't get this nice present of yourself, then better start practicing patience. I am going to tell you something else in a minute but first set a realistic goals and write it down. When you do, go over and get that in your mind especially when you are trying to make positive changes such as hiring your personal trainer to help you to lose weight, start a fitness program on your own, quit smoking and drinking too much alcohol, and learn to eat smarter and buy smart food.
Planning too much all at once time can actually sabotage the best intentions and you will will soon give up after a day or two. Five to ten minutes a day is all your really need to get started. This is why you need to write things down and visualize it everyday. ( I am doing the same- but believe me, it takes time to prune it and when is all done- I will get what I want. I will see alot of done behind me ahead of time before anything can sabotage my goals.) Keep to your schedule for one month and it will become a habit of your routine. Usually it may take at least 28-30 days to see yourself doing a habit. It won't hurt your to try for one month.
About no patience- if you are at a Dr's office, take a book with you to read, or something that keeps you busy without thinking of waiting, if you are at the grocery store standing in a long line- grab a magazine from the counter close by and read while you are waiting ( I do this all the time-- no wonder it works!). While you are reading a magazine- if you see something that caught your attention- visualize it for a moment and that will give you a peaceful time! Try it and I guarantee you that it can save you from trouble. This will help you to feel better rather than saying yourself , "Man, I wished you would hurry up and I have to go!" That is pretty ugly and very negative to yourself. Be patience and have a positive thinking!
7. Stay in the Present moment-We do all juggle all these things ( such as cell phones, emails, computers, and other stuff such as play station or whatever that is related to it) can't help but to think about what they have to do next. Sometimes too many thoughts come to your mind. Break it down to the most important and work on the weaker ones later on. Focus on what you want, not what you don't want. Pay attention to what you are doing right now. Now as for fitness workout training. I would focus on my weaker muscles to strengthen it up and then work on my stronger one later. This will help you get back on track faster. As for my workout- I focus on my upper body, because as a man, I know women would want to see my abs and chest. It will tell her how much I am taking care of my body as well as being a slob or fat.
8. Let go of Being Right all the time- Be willing to relinquish your opinion. You don't have to be opinionated all the time, but be creative what you want to talk about and learn to be PATIENCE! Then ask yourself this- " is this important?" It can bring a peace of mind with a great relationship or other things around you. When you have a choice between right and kind. I would go with kindness instead of being right. Think about it. Again, if you are arguing with someone- hold it right there and take a deep breaths ( usually 2-4 big deep breaths) and ask yourself this -"Is this worth the time for me to argue about this?" Your best bet is to let go of being so right and go with kindness and love and with gratitude.
9. Choose a prayer- Find a prayer that can soothe your inner peace. I like the prayer of Psalms 23 when I feel afraid, I know this will help me to knock out the fear out of my mind and also helps me to relax too. You can find plenty of awesome prayers in the book of Psalms. Write it down and memorize it.
10. Inspire to your friends and family and your children too. Why children? They are the most important and they need to learn to grow up in a positive environment, energy, ideas, and role models. You can teach them alot about nature, crafts, arts, weight training, sports, etc.... and what about visualizing and meditating. They will thank you later. Trust me.
The answer from above-- heart attack is likely to appear on Mondays! Take a guess why!
Monday, May 07, 2007
Are you ready for the summer and A beach Body?
Hi everyone, I hope you can hire me as your personal trainer. If you like, just email me anytime. Here are the 5 tips you need to bring out your abs. Ready? I hope so.
WE all want abs, and sexy calves, don't we? We also like to look great at the beach too! Of course I like to show off and hit on the girls and make them say, Wow, that guy has nice abs! Sure, I would want to hear nice compliments. If you want people to say good things about you, you must take ACTION! By the way, did you do your homework about what you were thinking about? If you didn't, then I say that you don't have the visualization the body you want! See below and read it. Then get back here to read my tips for the beach body. Okay folks? Great!
The bottom line is we want to look and feel great! The average slob who wants to lose 10-20 pounds just manages to look a bit thinner. This is why you need to write it down and visualize how many pounds you want to lose. When you lose weight, you are losing the bodyfat tissues and bring out the muscles that make you look more fit. IT will pay off big time when you work little harder than more enough. When your muscles are beginning to pop up, the vascularity increases, abs become more defined and you will see a clear fine lines between the muscles. To achieve this level of perfection- follow the steps below. Good luck to you all.
1. Keep your furnace burning everyday. Forget eating those terrible 3 squares. You are not eating enough of calories to meet your needs. See my 15 rules of fat below and you will understand why. You should be eating 4-6 SMALL meals a day to keep your metabolism into a high gear. But you have to eat smart and buy smart foods at the grocery store!
2. Cardio is your friend! I am serious! If you don't like to do cardiovascular exercises. Then I can't express enough how true it is to tell you that you must do cardio exercises in order to lose weight fast. There is one trick to do this: it is your food that you eat. Eating is only half of the battle. You also need to burn more fat. The only answer I can tell you is: CARDIO! You can do alot of things both inside and outside. But if you do it outside- you bring in more oxygen to burn the fat easier. Enjoy breathing the fresh air outside.
3.Drink plenty of water. As a general rule of thumb is stay hydrated at all times. It will help you to build muscles, clean up your system much easier, helps suppress excessive appetite and helps deter your from drinking junk beverages such as beer, sodas that are LOADED WITH SUGAR!!
4. Change your workout. In order to prevent boredom, change your workouts daily. Decreasing rest time, increasing more reps, and decreasing weights are all ways to make you to burn more fat durning your workouts. Why not try circuit training? You go one machine to another machine without resting. Or one workout on a dumbbells or barbells to another workout without resting.
5. Consistency is the KEY! Countless people get gung-ho and train 3-5 times a week for 6 weeks is the only way to get in shape and you will see your weight drop to many pounds. The only trick is NOT TO OVER TRAIN. When you do over train- watch your body signals such as: tired all the time, not sleep well at night, or nasty illness that pass by. The best way is to watch your time- no more than 60 minutes or less. If you will stick this routine, then you will get the habit to love your workout training with your personal trainer, or gym buddy. Same thing with your food habits. DO rest at least 2-3 days a week to recover your body. This will help you to get ready for the next workout day.
Be sure to have a workout journal log and write down how many sets and reps you are doing each exercises and same with food daily journal. Best of luck. I hope each of you will feel and look great for the summer beach body. God bless you!
WE all want abs, and sexy calves, don't we? We also like to look great at the beach too! Of course I like to show off and hit on the girls and make them say, Wow, that guy has nice abs! Sure, I would want to hear nice compliments. If you want people to say good things about you, you must take ACTION! By the way, did you do your homework about what you were thinking about? If you didn't, then I say that you don't have the visualization the body you want! See below and read it. Then get back here to read my tips for the beach body. Okay folks? Great!
The bottom line is we want to look and feel great! The average slob who wants to lose 10-20 pounds just manages to look a bit thinner. This is why you need to write it down and visualize how many pounds you want to lose. When you lose weight, you are losing the bodyfat tissues and bring out the muscles that make you look more fit. IT will pay off big time when you work little harder than more enough. When your muscles are beginning to pop up, the vascularity increases, abs become more defined and you will see a clear fine lines between the muscles. To achieve this level of perfection- follow the steps below. Good luck to you all.
1. Keep your furnace burning everyday. Forget eating those terrible 3 squares. You are not eating enough of calories to meet your needs. See my 15 rules of fat below and you will understand why. You should be eating 4-6 SMALL meals a day to keep your metabolism into a high gear. But you have to eat smart and buy smart foods at the grocery store!
2. Cardio is your friend! I am serious! If you don't like to do cardiovascular exercises. Then I can't express enough how true it is to tell you that you must do cardio exercises in order to lose weight fast. There is one trick to do this: it is your food that you eat. Eating is only half of the battle. You also need to burn more fat. The only answer I can tell you is: CARDIO! You can do alot of things both inside and outside. But if you do it outside- you bring in more oxygen to burn the fat easier. Enjoy breathing the fresh air outside.
3.Drink plenty of water. As a general rule of thumb is stay hydrated at all times. It will help you to build muscles, clean up your system much easier, helps suppress excessive appetite and helps deter your from drinking junk beverages such as beer, sodas that are LOADED WITH SUGAR!!
4. Change your workout. In order to prevent boredom, change your workouts daily. Decreasing rest time, increasing more reps, and decreasing weights are all ways to make you to burn more fat durning your workouts. Why not try circuit training? You go one machine to another machine without resting. Or one workout on a dumbbells or barbells to another workout without resting.
5. Consistency is the KEY! Countless people get gung-ho and train 3-5 times a week for 6 weeks is the only way to get in shape and you will see your weight drop to many pounds. The only trick is NOT TO OVER TRAIN. When you do over train- watch your body signals such as: tired all the time, not sleep well at night, or nasty illness that pass by. The best way is to watch your time- no more than 60 minutes or less. If you will stick this routine, then you will get the habit to love your workout training with your personal trainer, or gym buddy. Same thing with your food habits. DO rest at least 2-3 days a week to recover your body. This will help you to get ready for the next workout day.
Be sure to have a workout journal log and write down how many sets and reps you are doing each exercises and same with food daily journal. Best of luck. I hope each of you will feel and look great for the summer beach body. God bless you!
Tips for healthy heart and keep it simple
Maintaining a healthy lifestyle can dramatically reduce the risk of heart disease and stroke. There are several ways to keep your heart healthy.
1. Do not smoke. Smoking can cause everything from cancer to heart attacks to respiratory diseases.
2. Exercise at least 30 minutes every day to pump the blood in your heart!
3. Avoid eating junk food and being overweight at all times!
4. Eat healthful foods that are high vitamins, minerals, fiber, complex carbs and proteins.
5. Avoid saturated fat. Saturated fats can clog up your arteries with plague, causing heart attacks.
By sticking to these rules above can help you to live little longer and much younger and help you to avoid a host of problems that could lead to devastating results.
1. Do not smoke. Smoking can cause everything from cancer to heart attacks to respiratory diseases.
2. Exercise at least 30 minutes every day to pump the blood in your heart!
3. Avoid eating junk food and being overweight at all times!
4. Eat healthful foods that are high vitamins, minerals, fiber, complex carbs and proteins.
5. Avoid saturated fat. Saturated fats can clog up your arteries with plague, causing heart attacks.
By sticking to these rules above can help you to live little longer and much younger and help you to avoid a host of problems that could lead to devastating results.
Sunday, May 06, 2007
5 Steps to Stop Alcohol From Keeping You Fat
Hi everyone, usually I don't like to type on Sunday! Today is supposed to be my quiet day and should be resting nicely. I came across through my email about this. I thought I should pass this up to you. Enjoy!
Look, I'm not going avoid the reality that many of you drink, and drink often, and drink too much. That's one of the main reasons you are tired and overweight. Ben says: Yep, Bingo!
But enough of the lecture, let's look at a 5 step plan to get you out of the booze routine and into a more energetic, healthier, leaner lifestyle.
Over at Men'sHealth.com, I was recently asked by a young lawyer what he should do at social events that include boozing. And as you know, lawyers are around booze early, often, and repeatedly (mind you, if you have a flask in your desk, you're beyond this article).
The calories from alcohol (150 per shot) add up fast. Add in calories from mix (another 150) and you are looking at 300 calories per round (ie. from a jack and coke), compared to 150 calories from a regular beer (110 from lite beer), and about 150 from wine.
Ben says, Wow, that is a load of hot calories into your body. This is why you should be able to cut back from alcohol drinks and focus on the ones that has low calories such as Water! Water is a better choice.
Throw into the mix the poor food choices we make when drinking, and you could be looking at a 5000 calorie night when all is said and done (10 drinks at 300 calories, plus 2000 calories from really poor food choices during the drinking and post-bar food on the way home).
Ben says: Think about it! How many of you do this? I sometimes do this, but I know what food is a better choice. I have a client that does not know how to have a self control. She wants sweets into her mouth and give her pleasure of taste of chocolate pie. Don't we all? That is why we are weak, but we need to be stronger and much more control for food choices.
His email guy says: Hey, I know how it goes. I see it every week, since I live steps away from the upscale club district in downtown Toronto frequented by the lawyers, brokers, and socialites. And every Friday through Sunday mornings, the street looks like an overnight free-for-all buffet occurred...covered in half eaten pizza slices, almost finished sausages, and vomit (all of which my dog greatly appreciates). Ben says here: That is pretty nasty picture, isn't it? The question is - do you want to be one those people to eat those terrible food choice?
Ben's email guy says: Listen, booze plus fast food is probably one of the biggest obstacles to your success. You can be on track from Monday to Thursday with your workout and eating and then ruin it all in a 6-hour bender. Some guys live like this for 20-30 years. And it literally kills some guys. Ben agrees with this guy 100 percent all the way. Yes, some of have died- I have been told many overweight people have died of heart attack, and plus many of them have been diagnosed as diabetes! So, diabetes is on the rise like ladder in the chart as we speak today.
Pretty scary, huh???
Ben says: So here's a 5-step process to minimizing the damage from booze. Each time you go out, master one of these steps, and soon you'll have a good handle on how to "behave" at the work related boozefests without blowing your calorie limit or your cool. This will help your self control back on track. Practice makes perfect!
1) Stick to your eating plans at the cocktail parties. Have a protein shake and fiber-rich snack (an apple or almonds) before you go to the social event (provided the event you are going to does not include dinner). If it includes dinner, eat as you would any other meal (protein, fiber rich fruits and vegetables, no need for excess carbohydrate, no dessert). Ben says: Be sure to know what is a better choice- you can do it!
2) If someone orders shots, pretend to drink it and throw it over your shoulder. Worked on Rob Lowe in Youngblood, so it might just work when the party starts getting out of control.
Seriously, just stay away from the hardcore drinking. Binge drinking is pretty nasty on your body, and I won't get into the questionable life choices we make when we're blitzed - any episode of Family Guy can explain this far better than I can.
3) Eliminate mix from your drinks.
Jack and diet. Not jack and coke. It's a start. It's not ideal if you're still drinking 10 per night, but hey, I'm a realist. We'll work on booze volume next.
4) Drink less, get less drunk. Ben says: Yes 100 percent!!!! Drinking less serves several purposes.
First, fewer booze calories (1 beer or 1oz of hard liquor generally equal 150 calories).
Second, you don't eat street meat after the bar, saving you more calories.
Third, you don't say anything inappropriate to your boss or co-workers. Ben says: Yes, you are in control of yourself and YOU DO NOT HAVE TO SAY IT!!!! YOU KEEP IT TO YOURSELF!
Fourth, you don't sleep through your alarm.
And fifth, you get up, workout, get to work on time, and actually get something done. Ben says: I agree with this 100 percent. Mostly in the mornings I have done myself - I got my workout done on time and it just feels great to do the workout before something comes in my way.
But let's face it. This is the hard part. If you're out of control, you need professional help - and again, that's beyond the scope of this article. But if you're just sick of getting poor quality sleep and having too many calories each night, lets find some ways to cheat the system.
Aside from willpower, how can you drink less?
Get your drinks in a tall glass, not a short one. Takes longer to drink.
Don't use a straw for your vodka-diet redbulls.
Drink beer from the bottle - it slows you down and fills you up faster (gives you the bloated feeling).
Alternate between glasses of water and booze. Ben says, what I do is, get a glass and only poor very little of wine or beer and fill it up with water. This will help your booze to lowered the chance of getting drunk and less calories. Do drink lot of water that you can be in control of drinking booze. It is a good idea to drink more water than booze.
Nurse it. Set a limit of 1 drink per hour.
Do something else besides drink.
Spend less time drinking and more time talking to people and learning from them. Ben says: Yes, this will help you to have a good time talking with people and the more you talk, the less you drink.
Even if you do that one out of every 2 nights you go drinking, you'll cut back on calories and load up on experience.
I can't imagine you'd get any more valuable info than from hanging out with a half drunk senior partner while he starts spilling the beans...good times should ensue.
5) Don't drink.
You've reached step 5.
It might take you 3 years to get to this point, but eventually you should aim to get here.
Do respectfully decline the offer to drink on your own. Like I said earlier- you don't have to tell him/her --- just for yourself but get a water instead. You'll get razzed early, but eventually, provided you are a good guy, people wont' care. Ben says: Obviously that is true, people don't care! Think about it.
And eventually we all need to be social without the need for the social lubricant.
Pull that off, and you'll be miles ahead of the rest!
I will talk to you later, and best of luck!
Look, I'm not going avoid the reality that many of you drink, and drink often, and drink too much. That's one of the main reasons you are tired and overweight. Ben says: Yep, Bingo!
But enough of the lecture, let's look at a 5 step plan to get you out of the booze routine and into a more energetic, healthier, leaner lifestyle.
Over at Men'sHealth.com, I was recently asked by a young lawyer what he should do at social events that include boozing. And as you know, lawyers are around booze early, often, and repeatedly (mind you, if you have a flask in your desk, you're beyond this article).
The calories from alcohol (150 per shot) add up fast. Add in calories from mix (another 150) and you are looking at 300 calories per round (ie. from a jack and coke), compared to 150 calories from a regular beer (110 from lite beer), and about 150 from wine.
Ben says, Wow, that is a load of hot calories into your body. This is why you should be able to cut back from alcohol drinks and focus on the ones that has low calories such as Water! Water is a better choice.
Throw into the mix the poor food choices we make when drinking, and you could be looking at a 5000 calorie night when all is said and done (10 drinks at 300 calories, plus 2000 calories from really poor food choices during the drinking and post-bar food on the way home).
Ben says: Think about it! How many of you do this? I sometimes do this, but I know what food is a better choice. I have a client that does not know how to have a self control. She wants sweets into her mouth and give her pleasure of taste of chocolate pie. Don't we all? That is why we are weak, but we need to be stronger and much more control for food choices.
His email guy says: Hey, I know how it goes. I see it every week, since I live steps away from the upscale club district in downtown Toronto frequented by the lawyers, brokers, and socialites. And every Friday through Sunday mornings, the street looks like an overnight free-for-all buffet occurred...covered in half eaten pizza slices, almost finished sausages, and vomit (all of which my dog greatly appreciates). Ben says here: That is pretty nasty picture, isn't it? The question is - do you want to be one those people to eat those terrible food choice?
Ben's email guy says: Listen, booze plus fast food is probably one of the biggest obstacles to your success. You can be on track from Monday to Thursday with your workout and eating and then ruin it all in a 6-hour bender. Some guys live like this for 20-30 years. And it literally kills some guys. Ben agrees with this guy 100 percent all the way. Yes, some of have died- I have been told many overweight people have died of heart attack, and plus many of them have been diagnosed as diabetes! So, diabetes is on the rise like ladder in the chart as we speak today.
Pretty scary, huh???
Ben says: So here's a 5-step process to minimizing the damage from booze. Each time you go out, master one of these steps, and soon you'll have a good handle on how to "behave" at the work related boozefests without blowing your calorie limit or your cool. This will help your self control back on track. Practice makes perfect!
1) Stick to your eating plans at the cocktail parties. Have a protein shake and fiber-rich snack (an apple or almonds) before you go to the social event (provided the event you are going to does not include dinner). If it includes dinner, eat as you would any other meal (protein, fiber rich fruits and vegetables, no need for excess carbohydrate, no dessert). Ben says: Be sure to know what is a better choice- you can do it!
2) If someone orders shots, pretend to drink it and throw it over your shoulder. Worked on Rob Lowe in Youngblood, so it might just work when the party starts getting out of control.
Seriously, just stay away from the hardcore drinking. Binge drinking is pretty nasty on your body, and I won't get into the questionable life choices we make when we're blitzed - any episode of Family Guy can explain this far better than I can.
3) Eliminate mix from your drinks.
Jack and diet. Not jack and coke. It's a start. It's not ideal if you're still drinking 10 per night, but hey, I'm a realist. We'll work on booze volume next.
4) Drink less, get less drunk. Ben says: Yes 100 percent!!!! Drinking less serves several purposes.
First, fewer booze calories (1 beer or 1oz of hard liquor generally equal 150 calories).
Second, you don't eat street meat after the bar, saving you more calories.
Third, you don't say anything inappropriate to your boss or co-workers. Ben says: Yes, you are in control of yourself and YOU DO NOT HAVE TO SAY IT!!!! YOU KEEP IT TO YOURSELF!
Fourth, you don't sleep through your alarm.
And fifth, you get up, workout, get to work on time, and actually get something done. Ben says: I agree with this 100 percent. Mostly in the mornings I have done myself - I got my workout done on time and it just feels great to do the workout before something comes in my way.
But let's face it. This is the hard part. If you're out of control, you need professional help - and again, that's beyond the scope of this article. But if you're just sick of getting poor quality sleep and having too many calories each night, lets find some ways to cheat the system.
Aside from willpower, how can you drink less?
Get your drinks in a tall glass, not a short one. Takes longer to drink.
Don't use a straw for your vodka-diet redbulls.
Drink beer from the bottle - it slows you down and fills you up faster (gives you the bloated feeling).
Alternate between glasses of water and booze. Ben says, what I do is, get a glass and only poor very little of wine or beer and fill it up with water. This will help your booze to lowered the chance of getting drunk and less calories. Do drink lot of water that you can be in control of drinking booze. It is a good idea to drink more water than booze.
Nurse it. Set a limit of 1 drink per hour.
Do something else besides drink.
Spend less time drinking and more time talking to people and learning from them. Ben says: Yes, this will help you to have a good time talking with people and the more you talk, the less you drink.
Even if you do that one out of every 2 nights you go drinking, you'll cut back on calories and load up on experience.
I can't imagine you'd get any more valuable info than from hanging out with a half drunk senior partner while he starts spilling the beans...good times should ensue.
5) Don't drink.
You've reached step 5.
It might take you 3 years to get to this point, but eventually you should aim to get here.
Do respectfully decline the offer to drink on your own. Like I said earlier- you don't have to tell him/her --- just for yourself but get a water instead. You'll get razzed early, but eventually, provided you are a good guy, people wont' care. Ben says: Obviously that is true, people don't care! Think about it.
And eventually we all need to be social without the need for the social lubricant.
Pull that off, and you'll be miles ahead of the rest!
I will talk to you later, and best of luck!
Saturday, May 05, 2007
Do you know the rules of FAT?
Hi everyone? Do you know the 15 Rules of FAT? If not, then you can be educated more from this blog. I will post it twice a day. Be sure to come back everyday to check out what I have to say. Please mark this web page on your favorites so that you can remember the web page. Pass it on to your friends who are interested about fitness, food, and exercises.
Okay? Good! Let's find out what are the 15 rules of FAT? Yes, print them out and put it in your journal book or whatever you need to do to keep up the good work.
By the way, before you do this. Did you do your homework on the five minutes thinking? You really need to focus on that day everyday to keep the track of what you are really thinking about losing weight. All right?
Let's Roll!
Follow these simple tips from your personal trainer Ben Carden, Tuscaloosa, Alabama.
1. Eat 4-6 SMALL meals day a day is the best way to lose weight. By eating small meals frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are have great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. To guarantee you're consuming enough Omega-3 supplement from the supplement and fish such as salmon! Salmon has the highest omega fatty acid than any other fish.
7. Eat 5-10 servings of fruit and vegetables a day to meet your micro nutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient "super pill."
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day. By the way, Green Tea does help to lower the chance of Alzheimer's disease! and prevent cancer.
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you're consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA icon on the label from the container you get. Be sure to look for EFA on the bottle! Also, you can get Flax seed oil which is awesome! I have heard other do not like the taste, but you can put in cottage cheese and protein drinks to add more taste to it. I love flax seed oils. It does help to control your moods- prevent depression.
10. Consistent fat loss requires good habits. If you want to create good habits then you need to have a plan. Therefore, map out your meals every day and follow them. ( this here requires a lot of thinking- think about it. You can do it! Remember you are a champion!) If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life. Then sooner or later, you will say how easy this is. Trust me!
11. Incorporate "superfoods" into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these "superfoods" are also found in VGF25+.
12. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding "extra" fats such as butter, sour cream, mayonnaise... This doesn't mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
13. Here is my favorite tip for you: EXERCISE. Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when THEY DON'T exercise. And something most people don't realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts
14. DO RECORD what you eat and drink EVERYDAY. Be sure to have your journal with you at all time so that you will remember what you drink and eat. You will be amazed by what you find. By keeping a food journal is very critical to your success because you need it to evaluate and analyze your current eating patterns every day. If your fat loss efforts are stagnant the answer can usually be found in your food journal. Once you find the solution to be solved- you know why that you are not losing weight or getting muscle mass- whatever your desire is. This is much like passing or failing. Once you make a mistake, then you will not make a mistake again. This is a learning process of losing wieght here.
15. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see YOUR unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.
That's it for this week. Trust me you'll still remain in my thoughts folks! Talk to you soon.
Okay? Good! Let's find out what are the 15 rules of FAT? Yes, print them out and put it in your journal book or whatever you need to do to keep up the good work.
By the way, before you do this. Did you do your homework on the five minutes thinking? You really need to focus on that day everyday to keep the track of what you are really thinking about losing weight. All right?
Let's Roll!
Follow these simple tips from your personal trainer Ben Carden, Tuscaloosa, Alabama.
1. Eat 4-6 SMALL meals day a day is the best way to lose weight. By eating small meals frequently will help regulate and boost your metabolism to burn more calories.
2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
3. Eat low-glycemic carbohydrates such as vegetables, whole-wheat products and oatmeal instead of refined processed carbohydrates which usually come in a box or a bag.
4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products. Healthy fats are have great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases. To guarantee you're consuming enough Omega-3 supplement from the supplement and fish such as salmon! Salmon has the highest omega fatty acid than any other fish.
7. Eat 5-10 servings of fruit and vegetables a day to meet your micro nutrient needs. Vegetables also contain a good amount of fiber and help to control appetites and curb hunger. Additionally, VGF25+ provides the power-packed nutrition of 25 whole vegetables, greens and fruits in a convenient "super pill."
8. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks. Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day. By the way, Green Tea does help to lower the chance of Alzheimer's disease! and prevent cancer.
9. Balance your fat intake for the day. 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you're consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA icon on the label from the container you get. Be sure to look for EFA on the bottle! Also, you can get Flax seed oil which is awesome! I have heard other do not like the taste, but you can put in cottage cheese and protein drinks to add more taste to it. I love flax seed oils. It does help to control your moods- prevent depression.
10. Consistent fat loss requires good habits. If you want to create good habits then you need to have a plan. Therefore, map out your meals every day and follow them. ( this here requires a lot of thinking- think about it. You can do it! Remember you are a champion!) If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life. Then sooner or later, you will say how easy this is. Trust me!
11. Incorporate "superfoods" into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Many of the super nutrition found in these "superfoods" are also found in VGF25+.
12. Keep total fat intake under 30% for the day. This can easily be accomplished by avoiding "extra" fats such as butter, sour cream, mayonnaise... This doesn't mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible.
13. Here is my favorite tip for you: EXERCISE. Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term - and it takes much longer to lose fat - when THEY DON'T exercise. And something most people don't realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts
14. DO RECORD what you eat and drink EVERYDAY. Be sure to have your journal with you at all time so that you will remember what you drink and eat. You will be amazed by what you find. By keeping a food journal is very critical to your success because you need it to evaluate and analyze your current eating patterns every day. If your fat loss efforts are stagnant the answer can usually be found in your food journal. Once you find the solution to be solved- you know why that you are not losing weight or getting muscle mass- whatever your desire is. This is much like passing or failing. Once you make a mistake, then you will not make a mistake again. This is a learning process of losing wieght here.
15. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see YOUR unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.
That's it for this week. Trust me you'll still remain in my thoughts folks! Talk to you soon.
How bad do you want to lose weight?
Hi everyone! I hope you are having a good weekend. I want to ask each of you how bad do you want to lose weight? How bad do you want to get there?
First, let me ask you a small question. What are you thinking about right now? Seriously- what do you think about right now while you are reading my post. Take a break for a moment. Get a piece of paper and write down all the things you are thinking about right now. Do that for five minutes and see how and what your mind is doing to you? Ever done that before? Try it. Go ahead and do it! There is nothing to be ashamed to do that. You need to see this for yourself and so that you know what you want. Okay. Good!
Now that five minutes is over. I want you to go over your paper and take a hard look and see what you were thinking about for five long minutes that you just did. What came to your mind? Did you write down that you want to look good and healthy? IF you didn't, then no wonder why are NOT thinking about losing weight. Now, I want you to pay attention to what I have to say. I know I am not a preacher, but I practice what I believe is HONEST. Honesty is the best character that anyone can have.
The question- HOW MUCH DO YOU LOVE YOURSELF? If you say that you don't love yourself, then you have a problem there. What that means is that you have not been really practicing loving yourself- even though you may believe it, but you don't. Why not today start loving yourself and the weight will begin to drop down the pounds.
The second thing is that you need to start visualizing yourself how many pounds you want to lose weight. Goals does not work! New Year Resolutions does not work either! I have been there and done it. It is all a joke! What the real solution is the way you think about losing weight and practice it! This is called taking ACTION! By doing it everyday, and practice loving yourself- the results will follow. Now, I read a book that says---Good thoughts and actions can never produce bad results; bad thoughts and actions can never produce good results. Think about it!
Beautiful thoughts will lead to a habit of grace and kindness which will solidify into genial and sunny circumstances, pure thoughts will lead to a habit of temperance and self control, which will solidify into a circumstance of repose and peace, thoughts of courage , self reliance, and decision will lead to a habit of manly kind which will solidify into circumstance of success, plenty, and freedom.
Energy thoughts will create cleanliness and industry that will solidify into circumstances of pleasantness. Gentle and forgiveness thoughts will create a habit of gentleness that will solidify into protectiveness and preservative circumstances. Loving and unselfish thoughts will create into a habit of self forgetfulness for others, which will solidify into circumstances of sure and abiding prosperity and true riches. Think about that! You might want to write that down to memorize it. It is a great memo to think about.
After reading this post- if you will say, I am not sure if that is true. That is okay- go ahead and believe what you want to believe. But if you are going to say "I will try to lose weight by the end of August"- that is not going to work! Because if you are thinking of trying to do something- actually you will produce nothing- no results. IF you want to lose weight badly enough- you will do it right now and take action. That is all I have to say and then YOU MUST BELIEVE IN YOURSELF TO SUCCEED TO LOSE WEIGHT TODAY!
I will talk to you later!
First, let me ask you a small question. What are you thinking about right now? Seriously- what do you think about right now while you are reading my post. Take a break for a moment. Get a piece of paper and write down all the things you are thinking about right now. Do that for five minutes and see how and what your mind is doing to you? Ever done that before? Try it. Go ahead and do it! There is nothing to be ashamed to do that. You need to see this for yourself and so that you know what you want. Okay. Good!
Now that five minutes is over. I want you to go over your paper and take a hard look and see what you were thinking about for five long minutes that you just did. What came to your mind? Did you write down that you want to look good and healthy? IF you didn't, then no wonder why are NOT thinking about losing weight. Now, I want you to pay attention to what I have to say. I know I am not a preacher, but I practice what I believe is HONEST. Honesty is the best character that anyone can have.
The question- HOW MUCH DO YOU LOVE YOURSELF? If you say that you don't love yourself, then you have a problem there. What that means is that you have not been really practicing loving yourself- even though you may believe it, but you don't. Why not today start loving yourself and the weight will begin to drop down the pounds.
The second thing is that you need to start visualizing yourself how many pounds you want to lose weight. Goals does not work! New Year Resolutions does not work either! I have been there and done it. It is all a joke! What the real solution is the way you think about losing weight and practice it! This is called taking ACTION! By doing it everyday, and practice loving yourself- the results will follow. Now, I read a book that says---Good thoughts and actions can never produce bad results; bad thoughts and actions can never produce good results. Think about it!
Beautiful thoughts will lead to a habit of grace and kindness which will solidify into genial and sunny circumstances, pure thoughts will lead to a habit of temperance and self control, which will solidify into a circumstance of repose and peace, thoughts of courage , self reliance, and decision will lead to a habit of manly kind which will solidify into circumstance of success, plenty, and freedom.
Energy thoughts will create cleanliness and industry that will solidify into circumstances of pleasantness. Gentle and forgiveness thoughts will create a habit of gentleness that will solidify into protectiveness and preservative circumstances. Loving and unselfish thoughts will create into a habit of self forgetfulness for others, which will solidify into circumstances of sure and abiding prosperity and true riches. Think about that! You might want to write that down to memorize it. It is a great memo to think about.
After reading this post- if you will say, I am not sure if that is true. That is okay- go ahead and believe what you want to believe. But if you are going to say "I will try to lose weight by the end of August"- that is not going to work! Because if you are thinking of trying to do something- actually you will produce nothing- no results. IF you want to lose weight badly enough- you will do it right now and take action. That is all I have to say and then YOU MUST BELIEVE IN YOURSELF TO SUCCEED TO LOSE WEIGHT TODAY!
I will talk to you later!
Friday, May 04, 2007
How well do you workout?
Hi everyone! Thank goodness today is FRIDAY!! Don't you just love the weekends? I do, because I know that I don't have to do anything till Monday. Well, on the second thought, I am working on the business at home most of the time and cleaning up the house. Anyone volunteer to help me to clean up. Ha, guess NOT! Okay, the question I want to ask each of you is this. How well do you workout? Do you workout hard, easy or medium? How is your form? Are you feeling the muscles working there correctly? Today I was at the gym, it was quite crowded there where I go workout to escape my office without interruptions. I love to hit the weights and I love being in the gym- what can I say? I have watched lot of these gym members working out and they move the weights horrible! I don't know why they do it, but they do need a personal trainer or someone that knows the correct form. For instance, let's just say that you are doing the lateral dumbbell raise. That is when you hold the dumbbells on both hands. The starting position is have your hand on the side of the thighs- as your raise them up slowly, bend your elbow slightly and turn your thumb facing the floor while you raise the dumbbells. You want to go shoulder level and not higher. If you go higher-- you are working more on the frontal shoulder muscles than the medial shoulder muscles. In most cases, I have seen lot of gym members raised the arm straight as they go shoulder level. I have to say that must hurt two things: the elbow joint, and muscle pull on the shoulder. I recommend you do it slowly till you get it right. If you do think that your form is sloppy, then drop the weight down to 5 percent and practice your form over and over till you know you get it right.
Until then, I will talk to you later.
Go out there and be fit and tone folks!
Until then, I will talk to you later.
Go out there and be fit and tone folks!
Thursday, May 03, 2007
9 biggest Nutritional Mistakes
Hi everyone, hope you are enjoying this new blog. My name is Ben and I am a certified personal trainer. I am from Tuscaloosa and I am sure you have heard the radio personality named Nancy Wilson has been talking about a personal trainer. Here are the nine biggest nutritional mistakes.
Hitting in the weights in the gym will not help you to get results- only how much diet nutritional you are eating or taking and how well you take care of your body. Are you ready to find out what what are the nine mistakes? Hope so! Ready? Let's move to...
1. Not eating enough of protein- how much should you take? The RDA recommend 30 percent of protein. As a result, most fitness people take about one gram of protein for every pound of body weight is an ideal. You may be thinking, "What? That is too much protein!" Think about it, you are young or old- your muscle tissues are dying to repair and grow new fibers everyday. You are growing and aging quickly because you are to move around and your muscle tissues need to recuperate and repairing. You only need complete protein- that is like chicken, red meat, turkey, fish, eggs, and whey protein powder.
2. Not enough of food intake through out the day
As a general rule, you should eat every 3 or 4 hours. Eat 4-6 small meals a day. This will elevate your metabolism. You will lose weight because you are taking good carbohydrates, fat, and protein. By raising your metabolism will lead to fat burning machine. As a rule of a thumb, you need to get protein every 2-3 hours apart. It is no surprising that your muscles stores in the body for 3-4 hours in the blood stream. So create and maintain to lean, tone, and muscle building supplying it every 3 hours. That is alot of muscles to die after 3 hours later and this is why lot of senior citizens do not use the muscles tissues because they do not exercise with weights. Therefore the muscles mass has almost no muscle tissues. Check your grandmother or grandfather and feel the arms. Believe me, you will be shocked!
3. Not enough of calories
You need to eat clean well balanced diet that has better calories to be put into your body. IF you are trying to get results- regardless how hard you try to lose or gain weight- you are not getting enough of calories you need to feed your body. You must prioritize lean, complete proteins and follow 1,2,3 rule of macro nutrients intake which says that every meal you should have one part of fat, 2 part of protein, and 3 part of carbohydrates. That is why you need protein powder to keep up your protein intake ahead of time. Okay? Good!
4. Not enough of water!
Yes it is true, if you are not drinking enough of water- you will not be able to see results. Your body needs about 70 percent of water. IF you are exercising and sweating alot- this means that you can lead to dehydration. Unless you replace water you lose. Once your muscles are dehydrated, they will take alot longer to repair themselves- which means it will stop the muscle growth! Without sufficient amount of water the kidneys will struggle to remove the metabolic waste products. If you do drink ice cold water, it will help to speed up the metabolism quickly.
5. Okay folks, I know you are NOT going to be excited about this. If you are drinking too much alcohol, then I suggest you to read why.
IF you are serious about getting tone, fit, and lean muscular look- you can not afford to drink your potential away ( WHAT A WASTE!!). Alcohol consumption needs to be very minimal or non-existent. Here's why. 7 calories per gram alcohol is the second most calorie dense nutrient behind FAT. Alcohol will sabotage your body's fat burning ability and also it will cause to dehydrate the body and to suppresses the testosterone/estrogen production. The bottom line is drinking too much may be what it takes to be a man/woman, but he/she will be fat and pathetically muscle free. You deserve better than that period!
6. Not planning meals ahead of time!
It doesn't matter how good the intentions are, the crushing pace of modern living is bound to threaten your nutritional plans. It is absolutely vital that you plan your daily eating advance. Here's how- each night, plan your coming daily activity and figure out how you are going to get the food you need to eat every 3 hours, prepare the coming day's food the night before, cook in bulk plan ahead for when you are traveling and prepare foods that help you avoid buying junk. Got it? Hope so people!
7. Not keeping a nutritional journal log book
Keeping a log is a great idea! It will help you to know what you eat is cumbersome, but it is the only way that you will identify what is causing your body to shed fat and grow more muscles. Without it, you will never learn, benefit from your nutritional past. A good diet journal log including date, time, food type, carb, protein, fat, calories breakdown and the like. A short note about your energy levels will be very helpful for future reference. Every 2-3 weeks-record your waist measurement with muscle girth and body fat analysis every month.
8. Not taking enough of vitamins
If you are deficient in any vitamin minerals, or trace element, your muscle building endeavors will be compromised. In today's world, we can't just assume we will get those essentials from the balanced diet - over processing foods and pesticides have really killed that idea. A good multivitamin is essential. Look for the one that does not have aluminum- can hurt your brain cells, but look for good A complex, B Complex, C, D, E (here only certain type- be sure it is gamma, delta, and beta type. If you read the label that says dl- avoid buying that), K vitamins and the minerals calcium, magnesium, zinc, iodine, and selenium.
9. EATING/ DRINKING TOO MUCH SUGAR!
Goodness forbid, why in the earth that there are so many people eating way, way, too much sugar! Arnold S. has been said that "WHITE SUGAR IS WHITE DEATH!" Now, just because you can't see it doesn't mean it is not there. This is especially true of soda. In fact your average two liter bottle of soft drink contain over 100 table of spoons of sugar. That is whole lot of white death! So stop fooling yourself an cut out those muscle depleting hidden sugar. If you don't believe me, do this way. Get a glass, spoon, and white sugar. Dip your spoon in the sugar container and pour them in the glass about 100 times. Tell me what you think? That means that you are drinking that much sugar into your body! You will be disgusted, and that is for sure!
Hitting in the weights in the gym will not help you to get results- only how much diet nutritional you are eating or taking and how well you take care of your body. Are you ready to find out what what are the nine mistakes? Hope so! Ready? Let's move to...
1. Not eating enough of protein- how much should you take? The RDA recommend 30 percent of protein. As a result, most fitness people take about one gram of protein for every pound of body weight is an ideal. You may be thinking, "What? That is too much protein!" Think about it, you are young or old- your muscle tissues are dying to repair and grow new fibers everyday. You are growing and aging quickly because you are to move around and your muscle tissues need to recuperate and repairing. You only need complete protein- that is like chicken, red meat, turkey, fish, eggs, and whey protein powder.
2. Not enough of food intake through out the day
As a general rule, you should eat every 3 or 4 hours. Eat 4-6 small meals a day. This will elevate your metabolism. You will lose weight because you are taking good carbohydrates, fat, and protein. By raising your metabolism will lead to fat burning machine. As a rule of a thumb, you need to get protein every 2-3 hours apart. It is no surprising that your muscles stores in the body for 3-4 hours in the blood stream. So create and maintain to lean, tone, and muscle building supplying it every 3 hours. That is alot of muscles to die after 3 hours later and this is why lot of senior citizens do not use the muscles tissues because they do not exercise with weights. Therefore the muscles mass has almost no muscle tissues. Check your grandmother or grandfather and feel the arms. Believe me, you will be shocked!
3. Not enough of calories
You need to eat clean well balanced diet that has better calories to be put into your body. IF you are trying to get results- regardless how hard you try to lose or gain weight- you are not getting enough of calories you need to feed your body. You must prioritize lean, complete proteins and follow 1,2,3 rule of macro nutrients intake which says that every meal you should have one part of fat, 2 part of protein, and 3 part of carbohydrates. That is why you need protein powder to keep up your protein intake ahead of time. Okay? Good!
4. Not enough of water!
Yes it is true, if you are not drinking enough of water- you will not be able to see results. Your body needs about 70 percent of water. IF you are exercising and sweating alot- this means that you can lead to dehydration. Unless you replace water you lose. Once your muscles are dehydrated, they will take alot longer to repair themselves- which means it will stop the muscle growth! Without sufficient amount of water the kidneys will struggle to remove the metabolic waste products. If you do drink ice cold water, it will help to speed up the metabolism quickly.
5. Okay folks, I know you are NOT going to be excited about this. If you are drinking too much alcohol, then I suggest you to read why.
IF you are serious about getting tone, fit, and lean muscular look- you can not afford to drink your potential away ( WHAT A WASTE!!). Alcohol consumption needs to be very minimal or non-existent. Here's why. 7 calories per gram alcohol is the second most calorie dense nutrient behind FAT. Alcohol will sabotage your body's fat burning ability and also it will cause to dehydrate the body and to suppresses the testosterone/estrogen production. The bottom line is drinking too much may be what it takes to be a man/woman, but he/she will be fat and pathetically muscle free. You deserve better than that period!
6. Not planning meals ahead of time!
It doesn't matter how good the intentions are, the crushing pace of modern living is bound to threaten your nutritional plans. It is absolutely vital that you plan your daily eating advance. Here's how- each night, plan your coming daily activity and figure out how you are going to get the food you need to eat every 3 hours, prepare the coming day's food the night before, cook in bulk plan ahead for when you are traveling and prepare foods that help you avoid buying junk. Got it? Hope so people!
7. Not keeping a nutritional journal log book
Keeping a log is a great idea! It will help you to know what you eat is cumbersome, but it is the only way that you will identify what is causing your body to shed fat and grow more muscles. Without it, you will never learn, benefit from your nutritional past. A good diet journal log including date, time, food type, carb, protein, fat, calories breakdown and the like. A short note about your energy levels will be very helpful for future reference. Every 2-3 weeks-record your waist measurement with muscle girth and body fat analysis every month.
8. Not taking enough of vitamins
If you are deficient in any vitamin minerals, or trace element, your muscle building endeavors will be compromised. In today's world, we can't just assume we will get those essentials from the balanced diet - over processing foods and pesticides have really killed that idea. A good multivitamin is essential. Look for the one that does not have aluminum- can hurt your brain cells, but look for good A complex, B Complex, C, D, E (here only certain type- be sure it is gamma, delta, and beta type. If you read the label that says dl- avoid buying that), K vitamins and the minerals calcium, magnesium, zinc, iodine, and selenium.
9. EATING/ DRINKING TOO MUCH SUGAR!
Goodness forbid, why in the earth that there are so many people eating way, way, too much sugar! Arnold S. has been said that "WHITE SUGAR IS WHITE DEATH!" Now, just because you can't see it doesn't mean it is not there. This is especially true of soda. In fact your average two liter bottle of soft drink contain over 100 table of spoons of sugar. That is whole lot of white death! So stop fooling yourself an cut out those muscle depleting hidden sugar. If you don't believe me, do this way. Get a glass, spoon, and white sugar. Dip your spoon in the sugar container and pour them in the glass about 100 times. Tell me what you think? That means that you are drinking that much sugar into your body! You will be disgusted, and that is for sure!
Losing weight, When?
Hi Everyone, I need a feedback from you guys but I am going to have to use seperate from men and women. You will see below:
A. For Women:
If you could lose weight in only one bodypart of your body, what part would you choose? When would you want to lose it?
B. For Men:
If you were trying to gain muscles mass only bodypart of your body, what part would you choose? When would you want to get big enough to show off? Or if you were to lose weight in only bodypart of your body, which part would you choose? When would you want to lose it?
Thanks! You are the best!
Be sure type A or B- so that I will know.
A. For Women:
If you could lose weight in only one bodypart of your body, what part would you choose? When would you want to lose it?
B. For Men:
If you were trying to gain muscles mass only bodypart of your body, what part would you choose? When would you want to get big enough to show off? Or if you were to lose weight in only bodypart of your body, which part would you choose? When would you want to lose it?
Thanks! You are the best!
Be sure type A or B- so that I will know.
Poll for small group for Boot Camp Fitness
Hi everyone, please use your comment below:
1. Yes I want a boot camp fitness
2. No, I don't care about boot camp fitness
3. I have no idea what is a boot camp fitness
4. Email Ben if you have any other questions.
If you choose number one, then, where would you want Ben teach the boot camp fitness class
It will be free ONLY ON SATURDAYS. Beginning sometimes May. It will be Saturdays only.
Thanks, I will talk to you later.
1. Yes I want a boot camp fitness
2. No, I don't care about boot camp fitness
3. I have no idea what is a boot camp fitness
4. Email Ben if you have any other questions.
If you choose number one, then, where would you want Ben teach the boot camp fitness class
It will be free ONLY ON SATURDAYS. Beginning sometimes May. It will be Saturdays only.
Thanks, I will talk to you later.
Wednesday, May 02, 2007
Anybody is welcome to comment
Hi everybody, Ben here. I know it has been a long time since I haven't been here. Please comment in my blog and whatever you want to talk about. Anything from fitness to losing weight, food choices.....etc.....
For those of you want to talk about personal training- please ask me! Have a great day!
For those of you want to talk about personal training- please ask me! Have a great day!
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