Chino Hills Boot Camp, Chino Hills Personal Trainer, Chino Hills Weight Loss

June 2013

June 13, 2013

How To Repair A Damaged Metabolism

damaged-metabolism
If you’ve been on a fat loss diet for quite some time and were seeing good progress but that has recently slowed, chances are your metabolism is running more slowly than it should be. As a result, you just aren’t burning as many calories on a day to day basis as you could be, thus progress is moving far more slowly.

In order to regain faster progress again and get your metabolism fired up, you need to understand how to correct a sluggish metabolism properly.

Let’s go over the steps to take.

Figure Out Your Target Calorie Intake

First, you need to figure out what your target calorie intake is going to be. What calorie level do you want to reach?

For most people leading normal lives – doing a few workouts per week, you can assume your maintenance calorie intake will be around 15-16 calories per pound of body weight.

For those who are very sedentary, 14 may be the better number so adjust accordingly.

Begin Adding Calories Gradually

eating-calorie

Now that you know your calorie target, you need to begin adding calories to this number gradually. Don’t add them all at once or you may risk some fat gain as your metabolism is running more slowly than it normally would be.

Add around 10-15% of your total intake every 2-3 days until you are at your target calorie level. Then you want to stay at that target calorie level for at least one week (two would be preferable) before you go back down to dieting again.

Focus On Getting Sufficient Carbs

eating-carbs

When adding foods to make up these calories, really focus on carbohydrate dense foods here. These are going to be the ones that have the most significant influence on your metabolic rate, so will be what produces the optimal results.

You still need proteins and fats, but carbs should be your focus.

So there you have the steps to take if you are currently suffering from a slow and damaged metabolism. If you take these steps, you can get back to where you want to be and seeing faster fat loss again.


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June 11, 2013

Errors In Metabolic Rate Calculations

metabolic
If you’re about to get started on a diet and workout program that’s aimed to improve your body composition, having you lose body fat and/or build lean muscle mass, the starting point to get this process started is with figuring out your metabolic rate.

Your metabolic rate is going to dictate how many calories you burn up on a day to day basis, so this influences the direction in which your body weight moves.

Since you need to burn more energy than you consume each day with your food intake in order to use fat as a fuel source, it pays to know about how much you are burning.

That said, there are some pretty serious errors that can be made when calculating your metabolic rate and if you aren’t careful to identify these so that you can protect against they may really influence your progress.

Let’s look at what you should know.

Your Past Diet Habits

diet

The first factor that can sway your metabolic rate is the past diet that you’ve been using. If you’ve been on a reduced calorie diet for weeks on end, chances are good that your metabolic rate is going to be slower because of this.

Your body will naturally slow down the metabolism in order to conserve fuel and prevent further weight loss from taking place, so know that you may need to factor this in.

Proper diet breaks every few weeks can help to prevent this from occurring.

Your Body Fat Percentage

Next, you also should consider your total body fat percentage. Since your metabolic rate will be estimated off your total body weight, those who are very lean may have higher metabolic rates than the estimates give them.

This is due to the fact that muscle is highly metabolically active, so the more of it you have, the more you will burn on a day to day basis.

On the flip side, those who are heavier individuals with more fat weight may burn less than what the estimates give them.

Your Fitness Routine

Finally, if you’re involved in weight lifting three or more times per week, expect to have a higher resting metabolic rate because of this. Weight lifting is going to boost the resting metabolic rate for up to 48 hours after the session is finished, so it can definitely have an effect.

So there you have the main points to remember as you go about figuring out your metabolic rate. Make sure to make a few adjustments if any of these are factoring in for you.


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June 7, 2013

Best Beverages For Fat Loss

beverages
If you’re on a fat loss diet at the moment, it’s going to be imperative that you are making sure to look at all the beverages that you are consuming as these can add up quickly and really take away from the results that you should be seeing.

If you aren’t monitoring your beverage intake as you should be, you end up taking in far more calories than you anticipated, which can dramatically set you back.

Let’s have a look at the weight loss friendly beverage choices that you can consider so you know what is good for you to be consuming.

Water

Drinking-Water

You simply can’t beat water. Most people will already realize that this is definitely a top choice, but it should be stated again and again. Nothing hydrates better and will help your health more than a tall glass of cold water.

Drink at least eight glasses a day for best results.

Green Tea

green_tea

Next, green tea is the second beverage on the list that’s going to help to further your weight loss goals. This one is great because it will actually serve to enhance the metabolic rate, thus can speed up the rate of results that you see.

Green tea is also loaded with antioxidants, so that will also assist with ensuring that you are doing what you can to promote good overall health.

Milk

woman-drinking-milk

Moving along, milk is the next good beverage choice to consider. Milk is full of calcium, contains almost 10 grams of protein per glass, and will be an excellent addition to your diet.

As long as you don’t suffer from lactose intolerance, you can drink one to two glasses per day provided you are calculating it in with your total calorie intake.

Also be sure to choose a lower fat variety of milk to avoid excessive saturated fat consumption.

 

Whey Protein Shakes

drinking-whey

Finally, the last beverage to consider is whey protein shakes. These are going to be a great way to boost your protein intake dramatically, so are definitely something for you to consider. Most people aren’t currently getting enough protein in as it is, so adding the protein shake will help them out significantly in this regard.

Prepare them with some frozen berries, a small amount of skim or almond milk, along with some Greek yogurt if you want a thicker tasting shake.

So there you have four beverages that you can drink and still lose weight. Choose wisely and you will see the best possible results from your diet efforts.


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June 6, 2013

Things Are Bad [Maybe]

Sup AFF (Awesome Fitness Family),

cardio

Things are pretty bad, I think….

Apparently people LOVE their cardio.

Because, I got a LOT of pushback on my email about cardio and how it can make you fat if you do too much of it without any type of resistance training (weights).

So, I figured I would clarify some things about cardio.

Cardio is NOT evil.

It helps you shed body fat AS LONG AS you combine it with resistance training.

===> Ladies That’s Why You Need THIS program

 

Otherwise, your body is only going to adapt to the cardio and become more and more efficient at it until it does virtually nothing for you.

How many girls have you seen train for marathons in an attempt to lose weight, but by the time they ran the marathon they are not much closer to their ideal bodyweight OR LOOK THE WAY THEY WANT TO?

TOO MANY.

But, if you do want tone up, and are slightly behind on your body fat goals, what should you do?

NOT SLASH YOUR CALORIES.

That’s a great way to lose muscle, and SAMMY AINT ABOUT THAT. I WANNA HAVE MUSCLE AND LOW BODYFAT.

So how?

Enter High Intensity Interval Training.

What are those?

Well, it’s not a setting on the elliptical, that’s for sure.

The stuff I am talking about is HELL ON WHEELS.

High Intensity Interval Training is HIGH INTENSITY!

training

I’m talking about 4 or 5 ALL OUT SPRINTS.

OR 50-75 yards ALL OUT Sled pushes. You should have to take 2-4 min rest in between.

YOU SHOULD FEEL YOUR PULSE IN YOUR HEAD.

This kind of intensity SHEDS FAT WITHOUT SACRIFICING MUSCLE.

The point is to stimulate the muscle in a way that teaches your body to adapt to fast, intense work…just like lifting weights!

====> This Program Teaches You How

 

IF YOU’RE SENSING A COMMON THEME HERE… YOU’RE RIGHT.

But, all this being said, YOU CANNOT OUTWORK A BAD DIET. Doing a bunch of cardio then washing it down with a brownie just undoes all your hardwork. So be sure to stick to YOUR eating plan, whatever your goal may be.

Peace, love and egg whites 😉

Sam

PS – Our Feminine Muscle Program is Filling Up Fast. Don’t Miss Out


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