I realize we are all going to eat and drink more than we should this weekend. Me included. We have all earnt some time off this weekend. However do this to help minimize the damage.
1. Start your day with a high-protein, high-fiber breakfast each morning. This will keep you full for a long time and just hopefully you big out less the rest of the day.
2. Have a big glass... of cold water beofre you attack the snacks and drinks. Will help you eat less.
3. Next day after a carb binge ( know some of you will do it) drink plenty of water to help with the carb bloat. You may know we can retain alot of water after a carb binge and this with help "flush" out your sysyem.
Have a great long weekend and enjoy.
Did you know that chronic high blood sugar levels age your body faster, inside and out? That is why overweight kids almost always look older.
SUGAR IS THE ENEMY!!!!!!!
Running can help relieve allergy symptoms, according to a study from Thailand found. After running for 30 minutes( steady state cardio ) the allergy suffers had a 70% decrease in their symptoms. Something to consider if your suffering.
Providing you with one less excuse!
Steady state cardio if you are trying to trim a few pounds. According to The article, published in Obesity Reviews (Vol. 13 Issue 6), explained that cardio doesn't work for FOUR reasons:
•1 Some people eat more when they start a cardio program
•2 Calorie burning at rest often decreases with cardio
•3 Calorie-burning muscle tissue is often lost
•4 Cardio programs cause you to do less activity over the day
Try this instead. 20 seconds of bodyweight squats with a 10 second hold in the bottom position of the squat for 8 rounds. This is the equivalent of 30 min of steady state cardio. You saved 26 min of your valuable time.. Boom.
We all need to sleep better. Me included. Better sleep will help with recovery, muscle growth and fat loss. Heard it before.... correct? But how do we go about it? This is how....
1. Exercising in the morning around 7am will help you spend 75% more time in deep sleep and let you cycle through the four stages of sleep more often. What are the 4 cycles? I don't know but all I know is a sleep like a log after a early morning training session.
2. Avoid meals high in saturated fat meals, but especially at dinner.
3. Avoid alcohol before bed as it messes with your deep sleep.
Hope this helps and your day is going awesome!
I am taking a short trip to my native land Australia, in a month. I will be using these tips to stay in shape while I indulge in everything aussie.
1. Do 30 min of physical activity in the morning- A walk, run, some bodyweight exercises, anything. Chances are you will caught up doing stuff later in the day. Get up 30 min earlier and get some activity in. Your waistline will than you.
2. Master the Fine Art of Improvisation - Weight, is weight. The body does not care if it is a dumbbell or a milk jug. Think outside the box and get creative. It will not be the best training of your life, but it will be something. Something is better than............. nothing.
Here are 2 factors you should use in your training, starting today.
1. Consistency - No magic pills or potions will get you the body you want. No short cuts to success. You need to show up and train. Just showing up is the single most important thing.
2. Focus - This is what I see people lack. No cell phones. Stop checking out the beautiful people. Have a single minded focus when training. Be present.
Just read a short article by injury specialist and exercise physiologist Rick Kaselj, MS suggesting the position you keep your knee in, is partly causing knee pain.
Positions include 1. sitting down with your knees bent. 2. With your feet crossed 3. Your feet behind you and under your chair.
How often do you find yourself in those positions? Me, a lot. Here is a quick simple fix. While you are sitting at your desk, on the couch, in a meeting, or watching a movie, remember to keep your knees straight when you can to decrease stress on the knee. While in that position, squeeze your quad muscle, hold that squeeze for 3- 5 sec. Repeat 5-10 times on each leg.
Hope this helps.
Here is a great warm up you can use before your training to loosen stiff muscles and to get you ready for a great training
