Complex Carbs are one the most talked about type of carbs in the fitness world, if you didn’t know. They are composed of multiple chain-linked carbons molecules that the body has to break down in order to use it for energy. They are also packed with vitamins, minerals, and fiber; unlike simple sugars. Simple sugars contain no nutritional value AT ALL, but they fucking taste good! The majority of your carbohydrate intake should be complex carbs, at least 75-80%+.
Different types of Complex Carbohydrates:
If you love fruits and you’re worried about your carb intake then berries are the way to go! A cup of strawberries is only 11 grams of carbs and a cup of blueberries is only 21 grams of carbs. Compared to other fruits this is way lower. The cost of fresh berries can be very expensive but if you are on a tight budget frozen berries are your best bet. Besides low calories per serving berries have so many benefits:
Hope you enjoyed the quick read. Now go out there and get you some berries!
Every day I hear and see people going on these crazy ass diets that sound like torture. They cut out complete food groups, stop eating everything they like and worst of all starve themselves. I am also guilty of doing all three! I believe 90% of all diets fail because they are not sustainable. This is why the word diet gets a bad rap. Most people hear the word diet and think short term or something they can just push through then go back to the foods they love (unhealthy foods). When it comes to dieting thinking long term is the name of the game. If you wake up every single day dreading every meal in your nutrition plan then you will be back to eating dirty in no time. Your nutrition plan has to contain foods you like. When you construct your nutrition plan ask yourself “Can I do this every day of my life.” I am sorry to be the bearer of bad news but you will have to follow a nutrition plan even after you have achieved your fitness goal.
Here are some tips to make your diet more sustainable:
Price $2-4 for 4 cups (per package)
Mr. D aka Mr. Sweet Tooth should be my other nickname because man do I love sweets!
These chocolate pudding snacks definitely satisfy my sweet tooth and remind me of my sweet junk food filled childhood. They pack a flavorful punch and they are only 60 calories per cup! You are only consuming 10 grams of carbs and 1.5 grams of fat per cup, so having 2 cups a day won’t do much damage to your diet. I really don’t have anything bad to say about this cheap sweet treat except you have to always have a spoon ready to eat it (don’t want to get caught with your finger deep in the cup like a savage). Anyway, get out there and try it out see if it satisfies your sweet tooth!
The almighty game changing nutrition lifestyle: If It Fits Your Macros (IIFYM)!
If it fits your macros changed the dieting game for the better, in my opinion! Before this diet clean eating was the only option and if you cheated on your clean diet even a little you felt like shit. I love this diet because it adds variety and you can eat whatever you want, as long as it fits your daily macronutrient requirement. This dieting style allows you to eat your favorite foods everyday if you want as long as the majority of your calories come from clean/ healthier foods. I would recommend at least 75% of your diet contain clean nutritious foods. These food sources should contain: fiber, vitamins/ minerals, complex carbohydrates, lean sources of protein, vegetables, and health fats.
My biggest issue with this style of dieting is trying to avoid binge eating. I am a notorious binge eater and if I get a taste of food I really love it’s a WRAP! Another issue I have with IIFYM is your limited calories range (depends on the individual) only allows you to consume certain foods. If your favorite food is a double bacon cheeseburger and you are dieting on low calories chances are you will not be able to fit it in your macros. You will probably exceed your daily fat calories and there will be no wiggle room for any other foods throughout the day. Shortly after discovering this I decided it is better for me to just pig out on designated cheat days and fit small non addictive treats into my everyday diet. This has worked for me and I love it! Try it out and see if you like it!
***Caution Moderation is the key measure and learn to say no more!***
An example of IIFYM Meal:
Check out them 2 oreos for dinner!
Vacations and holiday weekends are bitter sweet when you are on a weight loss journey! About 99.8% of everyone has a cheat day or 2 during these days (In my case 4!).
The worst thing you can do is be depressed and/or feel guilty. The damage is done and it’s time to get back to business.
Here are some helpful tips to help you bounce back from a calories filled vacation:
1. DO NOT rush to the scale after a junk filled vacation!!
Cost: $3-4 and 6 bars per box
Shouts out to my big brother for this one! He introduced these God sent bars to me earlier this month and ever since then my diet has been 10 times more enjoyable! I love to eat one of these treats after a healthy well balanced meal. The main reason why I gained weight as a child was because of sweets. I have the biggest sweet tooth EVER! I love cakes, brownies, candy and almost anything every baked good. These treats are very macronutrient friendly with only 90 calories per bar, 18 grams of carbs and 3 grams of fat! The only warning I can give you is eat one per day! It is so easy to eat 3 without even noticing. Also, eat these treats with a complete meal or with a source of protein.
I would give this treat a solid 8! It taste great but they are small. As a grown man with a hefty they are a bit of a tease but with a complete meal they hit the spot.
Try them out and let me know if you like them!
Caution: One per Day
Check out my video below:
The ketogenic diet is a very low carb, high fat style of dieting. The calories that would have been used toward your carb intake are replaced by healthy fats. This style of dieting is very similar to the Atkins diet and many other low carb diets. The body reacts to your low carb intake by going into a metabolic state called ketosis. The theory states that during ketosis your body will use more fat as a source of energy, this is how you lose weight.
I am not going to try to bash this diet or tell you not to try it out but I will share my experiences with it. I think 95% of anyone that has started their first diet decided to go with low or no carbs; I am guilty of this too. During my first diet, when I was an adolescent, I really didn’t eat much of anything it was border line starvation. The one thing I believed was: Carbs are the fatty devil! I continued this low carb dieting trend into my early adult hood and saw some success. After researching proper nutrition guidelines and how much I really should be eating, I realized my mistakes. I started low carb dieting when I had a lot of fat to lose, around 25-30% body fat, and honestly any form of healthy dietary change or exercise would have probably resulted in some sort of weight loss. My initial weight loss success wasn’t due to low carbs, it was because of a calorie deficit and having a large amount of body fat to burn. I cannot say that I was on a true keto diet as a child because of my low protein intake but as I got older I officially tried it.
During college I decided to try low carb dieting again, possibly attempt number 5. After weeks of low carb dieting I realized that I HATED IT! I was always hungry, I looked very flat, my muscles never really grew, and my gym performance sucked. The main problem I have with this diet, besides my own physiological beliefs, is its sustainability. This diet is extremely hard and the likeliness of you sticking to it over an extended period of time is extremely low. I prefer a well balanced diet with all 3 macronutrients and gradually dropping your carbs over time. Just take a moment to think about it, you’re completely cutting out an entire food group that you have been consuming your entire life! Mentally that is what I was thinking about after I decided to stop this diet.
My opinion and experience with the keto diet is not the greatest but there are thousands of people that have benefited and transformed their lives for the better on this diet. Like I said, give it a try and see if you like it. I hope this helps you!
Before you decide to pick a diet remember:
Here’s a link to a Youtuber that loves Keto and has the results to prove it: https://www.youtube.com/watch?v=IRknsCfGj4k
Here’s a link to a research article against keto results:
Below is my video discussing the keto diet:
Getting fresh produce is extremely hard when you are on a budget. It gets even worse if you live in a neighborhood that doesn’t have the greatest selection of healthy food choices. My simple solution to this problem is frozen bagged vegetables! I love frozen vegetables when I am on a tight budget. It is affordable, never spoils and easy to prepare. I literally throw the frozen veggies in a container and walk of the door with it every single day. There isn’t a huge difference between fresh and frozen veggies, not to be confused with pre cooked frozen foods. The freshness and maybe the micronutrient content isn’t as good as fresh produce but guess what it will get the fucking job done! So if you’re on a budget and complaining about the price of fresh veggies go to your local supermarket and grab a dollar bag of frozen veggies!
Here's a quick video with the low budget tip of the day!:
Rest and Recovery
Rest and recovery is one of the most important things you NEED to in order to lose weight successfully. You need adequate sleep every night (6-8 hours) in order for your body to recover and reduce stress. Many hormones, like growth hormone and testosterone, are elevated during rest. These hormones will help your performance in the gym and help repair your muscles. Recovery time between workout days is extremely important! Try to imagine driving your car 7 days straight with no rest time, your car will most likely over heat and have issues. Your body also needs a break and will not be able to recover if it is constantly being worked out and stressed. Working the same muscle group everyday will not guarantee more muscle development or weight loss. The stress hormone, cortisol, will most likely remain elevated and weight loss will slow down. Try to get as much rest as possible and listen to your body.
Weightlifting: I recommend 24 hour of rest and recovery between muscle groups.
Sleep: I recommend 6-8 hour of rest and recovery a night
High Intensity Training: I recommend 24 hour of rest and recovery between muscle groups.
I wanted compile a list of my favorite exercises that build lean muscle mass and burns a lot of freaken calories! Compound movements require a lot of energy and build the most muscle. They require the activation of multiple muscles and the central nervous system.
Basically, the more muscles you recruit = more calories used to complete said exercise.
So here’s my list! If you haven’t added some of these lifts into your routine then I highly recommend you do so.
Barbell Squat Recommendations:
I like to squat with heavier weight and stay between the rep range of 5-10.
Deadlifts builds a phenomenal posterior chain, point blank period! Conventional barbell deadlifts are my personal favorite because of the amount of energy and concentration it requires to pick up sub maximal amounts of weight from the ground; and its pretty bad ass hearing the weight hit the floor! The hips are the most explosive and powerful muscle group in the body. The deadlift helps build and strengthen your hip muscles. Major muscle groups activated during a barbell deadlift: Hamstring, glutes, hips (psoas), latissimus dorsi and lower back.
3. Bench Press
Want a big chest? The barbell bench press will do just that! You will not only build up your pecs but also your shoulders and triceps. Even though it is not a huge calories burning exercise it will help build muscles in your upper body which means more calories burned in the long run.
Bench Press Recommendation:
4. Burpee Jumps
Holy exhaustion! Burpees are definitely top 5 High intensity exercises of all time. Almost everyone that participates in a HIIT program (high intensity interval training) does burpees. It is a very demanding and extremely calorie burning exercise. I usually save this exercise for the end of my workout and push it to the max. Your stamina, explosive and over all gym performance on most lifts will improve if you can correctly incorporate burpees into your routine.
Burpee Jumps Recommendations:
5. Tempo Run
My last but certainly not least favorite fat burning exercise is tempo run. It is basically running at a higher than normal speed at higher than normal heart rate. You are really pushing your body out of its normal comfort zone for a specific distance. This is not an easy style of jogging but it’s very effective! Most people actually do this style of jogging and don’t even realize it. The main issues I see with this style are of running are over doing it and pushing too hard on a daily basis. Most people that overdo tempo runs usually notice negative changes in their weightlifting workout. You will start to see a decline in your weightlifting performance. You will have to create a healthy balance between your weightlifting and run routine to continue progressing.
Recommendations for Tempo Run:
“Hey, how much cardio should I do to get some abs?!?!” This is a very common question I hear a lot of people ask me when they are trying to lose weight. Unfortunately the answer is not so simple. There are a couple of questions that you will have to ask yourself:
And so on…..
The first recommendation I would make (if you haven’t already) is start a weightlifting routine. 1-3 days may suffice depending on your fitness level but many beginners and advanced lifters have 3 days per week lifting routines, hell I only lift 3 days a week. Focus on compound movements like squats, bench press, deadlifts, bent over rows, lunges and ect. These exercises will help build lean muscle mass and activate multiple muscle groups to help achieve the movement, this means more calories will be burned. I would also make sure you have a solid diet in affect and you are in a moderate calorie deficit.
If you have a solid resistance training routine and consistent diet in play then I would recommend tracking your weight weekly to see if you are losing weight just from weightlifting and proper nutrition. If your weight plateaus I would probably add one cardio session into your workout routine. The cardio session would start off with 10-15 minute of HIIT (High intensity interval training) and then I would gradually increase the HIIT workout time; around 150-300 calories are burned during this HIIT session. If your weight plateaus again I would add another HIIT day or a steady state session to your routine. I personally prefer HIIT over steady state cardio because of the many benefits of HIIT; like muscle building, the crazy amount calories being burned in a short amount of time and elevating your heart rate to sub maximal rates to improve conditioning. It is also WAY more fun than walking on the treadmill for almost an hour!
So I guess if I was going to give you a clear answer it would be to gradually add cardio into your routine every time your weight loss has plateau or gradually drop your calories.
Just Remember your diet has to be correct and weightlifting has to be a priority!
HIIT Duration: 20- 30 minutes 400-500 average calories burned
Steady State Duration: 40-50 minutes 400-500 average calories burned
Intermediate Level Routine:
RT* Full Body
HIIT 20 min 350-400 calories burned
RT* Full Body
HIIT 20 min 350-400 calories burned
RT* Full Body
HIIT 20 min
350-400 calories burned
Here's a link to my video that goes into more detail:
Finding your calorie intake and macronutrients numbers (carbohydrates, protein and fats)
This is an extremely important step that I believe everyone should consider before beginning their weight loss journey. Finding your caloric intake and ratio of carbs, proteins and fats will start you out on the right path and increase your chances of success. If you are able to pin point the amount grams you need to consume per day in order to lose weight then you take away the guessing aspect of dieting. Finding your macronutrient ratio will make life easier and you are able to manipulate the numbers to fit your specific needs. A lot of people that begin their diet are simply able to make slight dietary changes to their meals and lose weight but for others it is not that simple. I recommend this method because you will learn about serving sizes, how your body reacts to certain macronutrients and you will be able to drop your calories gradually instead of guessing how much you need to eat.
There are hundreds of online calorie calculators but most are not specific to your body type.
Here’s a quick and simple formula I have used to figure out my calories in the past:
1. Find out your body fat percentage and then multiply it by your total body weight (Lb). This number will give you your total fat in pounds. Next, subtract your total body weight from your total fat to get your lean body mass.
190lb x 18% (0.18)= 34.2lb 190-34.2= 155.8lb (lean mass)
Then, take your lean body mass and multiply it by 12 to get your calorie intake:
156lb x 12= 1872
2. Finding your macronutrient numbers:
To figure out your protein multiply your lean body mass by 1:
Protein: 156lb x 1= 156 g of protein consumed daily
3. To figure out your fats multiply total calories by 20% then divide that number by 9:
1872 x 20% (.20)= 374 calories/9= 41 g of fats consumed daily
4. Last but not least carbohydrates:Add the total calories of protein and fats then subtract the sum from the total amount of calories, this will give you the total calories of carbohydrates. Then divide the carbohydrate calories by 4, this will give you the amount of grams of carbohydrates.
156g x 4= 624 total protein calories
41 x 9= + 374 total carbohydrate calories
1872- 998= 874 calories of carbohydrates
874/ 4= 218 g
In no way, shape or form is this formula or method perfect. I give this to you to try out and play with to find numbers that work for you. I personally would try out the generic numbers for a week or so and see if I lose any weight. If I didn’t lose any weight then I would reduce my calories by 100 or carbohydrates by 10 or 20g.
But Hey! Try it out and let me know if it works for you! Enjoy!
HIIT Weight Loss Workout: Bedroom Bully Workout Series
HIIT Workout Description Below:
1. Jumping Jacks: 3 Rounds: 45 sec on: 15 sec rest
2. High Knees: 4 Rounds: Tabata 20 sec: on 10 sec rest
3. One Arm Kettlebell Swing: 4 Rounds: Tabata 20 sec: on 10 sec rest
4. Burpees: 4 Rounds: Tabata 20 sec: on 10 sec rest
5. Mountain Climbers: 2 Rounds: 30 sec on: 30 rest
6. Squat Jumps: 2 Rounds: 30 sec on: 30 rest
7. Split Jumps: 2 Rounds: 30 sec on: 30 rest
Remeber push it as hard as you can! Go Hard or Go Home!
I decided to comprise a short list of common and uncommon weight loss problems you may have faced. This list is also based off my own personal experiences and the mistakes I have made during my past weight loss journeys. Hopefully these tips will help you on your weight loss journey. Enjoy!
In a Nutshell:
8 Week Weight Loss Program: Total Days: 62 Days
44 days of clean eating in a caloric deficit (Monday- Friday for 8 weeks)
18 days of dirty overeating for 8 weekends straight
= Almost 3 Weeks of Bad Eating! = NO RESULTS= Wasting Your Time!
Solution: Maintain a consistent calorie deficit daily
2. Low Protein ConsumptionProtein helps with recovery and repairing damaged muscle fibers after tough workouts. Many of us are so quick to grab a protein shake after a workout but fail to eat enough protein throughout the day.
Here are some reasons why you should have an adequate amount of protein daily:
3.Not Lifting Heavy EnoughThis is a major problem I see amongst men and women. As soon as weight loss season comes around most people decide to do a million reps for every exercise in the gym. Weight lifting is meant to be weight lifting and cardio is meant to be cardio! Do not try to turn your entire weightlifting routine into some weird aerobic type of workout (unless you want to, I will not judge you). Lifting heavy and overloading the muscle is important for maintaining your lean muscle mass and progression in weights.
Solution #1: Stick with what got you your muscles in the first place, LIFT HEAVY!
Solution #2: Start lifting heavier if you haven’t and challenge yourself; enjoy the benefits of having additional lean muscle mass. Trust me you will look great!
Here's a link to my video that goes into detail about these weight loss tips:
High Intensity Interval Training has been around for decades. Every year a new or existing fitness “professional” comes out with a new product for their new and innovative product. Sorry to disappoint you guys but they are pretty much reinventing the wheel every single time. The only differences you may notice are a couple of new crazy looking plyometric moves or a shorter rest period, either than that they are all similar.
Now, the question is: “Does it work?” or “Will I lose weight following this DVD workout?”. My answer is almost always, YES! You will probably lose weight following any of the new popular workout DVDs like insanity and P90x (depending on fitness level). Anytime you are able to create an overload, raise your heart rate to it estimated maximal range and/or continuously work above your lactate threshold you will always use a substantial amount of energy and your body has to recover for hours!!!! This recovery period is called EPOC (excess post oxygen consumption) and during this period your body is trying return back to homeostasis (its normal natural level). This requires the usage of different energy substrates like carbs, proteins and fats. Fats are used tremendously during this period because the body’s aerobic system is being used to aid in the repair and recover process; this is why HIIT is so Damn Loved. Enough with the science mumbo jumbo, if it is so great why don’t you pack up your gym bag, give all your clients DVDs and stay at home with P90x all day. Well friends here are some of my reason why I will not do that:
· Overuse of Plyos: The majority of plyometric movements are meant to done at maximal effort for a short period (couple of reps). Theses DVDs make you hop around continuously for minutes! Also, A good amount of the people jumping around are overweight or obese , this is terrible for their joints.
· TVs turn off: Pretty simple, if you don’t feel like or want to stop exercising there is no one there to tell you no! Your accountability level has now dropped substantially.
· Plateaus: Going to the gym and constantly increasing your weight load allows you to continuously overload your muscles and decrease the chances of an early plateau. Calisthenics and plyos can only take you so far; don’t count on being a powerlifter, bodybuilder or even any sort of professional athlete at that (unless your naturally gifted of course).
Whelp fellow Top Star Fitness heads those are my opinions, if you agree comment and if you disagree still comment I would love to hear your opinions and thoughts.
Staying strict to your diet can be the most difficult thing the world, especially when you have been eating whatever you like for the majority of your life. Being able to ignore the stupid smell of the Burger King in the air on your way home or avoiding the 700 calorie cheesecake desert at the restaurant your inconsiderate friends decided to invite you to can be some of the biggest challenges in the world (just kidding[not really]). Well fellow health enthusiast where there is a will, there is a way! So I decided to construct a list of 10 tips you can use to stay motivated on your diet:
1. Make smaller goals instead of trying to race to the main goal
a. Instead of focusing on losing 30 pound in 3 months, why not focus on losing 1-2 pounds in one week.
2. Be Patient!
a. For the majority of us, it took a looooong time to get to our heaviest weight. So that means it will take more than a few days to lose it, you catch my drift!
3. Have a game plan before going out to eat
a. Try to go online and check out the menu before arriving to the restaurant. Being prepared and staying in the proper mind state is key.
4. Prepare your meals for success
a. Cook and prepare all your meal at the beginning of the week or the night before. If all of your meals are cooked and always ready to eat you are less likely to fall off the wagon.
5. TAKE YOUR TIME!
a. Dieting slowly is extremely important! Gradually dropping your calories will help prevent early plateaus and your body will adjust smoothly to its new calorie restrictions.
Now! Let’s stop losing 3 pounds and gaining back 5 every other week. Stay Motivated, eat healthy and workout like your life depends on it!
Antioxidants, immune system boost, minerals and tons of vitamins make blueberries a top fruit choice for any child. Have fun with your kids and make blueberry smoothies or some blueberry pancakes!
Most children do not consume enough healthy fats (omega 3's and 6's). These fats promote brain and hormone development. Add avocados to your kid’s sandwiches or make a tasty dip for them!
3. Low Fat Milk or yogurt
Calcium promotes both bone growth and development which is essential for every child. If your child suffers from lactose intolerance use a milk substitute like lactaid or almond milk.
4. Sweet Potato
Vitamins: B, C, and E. Minerals: calcium, potassium and iron. Sweet Potatoes are complex carbohydrates that digests slow and release loads of vitamins. You can bake, mash or boil sweet potatoes for your kids.
Spinach is loaded with: iron, calcium, folic acid, and vitamins A and C. Add raw spinach in your child’s smoothie, sandwich or omelet. Spinach will help with growth and development of the body.
Technically winter is over tomorrow but that doesn’t mean the temperature has changed. Adjusting to the awkward transition from winter to spring is tough and annoying. Some days you may wear too many layers and other days you may underdress. Gyms can be expensive and time consuming but a trip to your local park can change the entire game. Don’t let the cold weather prevent you from exercising anymore!
Here are some helpful safety tips you can use for exercising in the cold:
· 1. Warm up inside before exercising outdoors: 5-10 minutes
o Everyone can benefit from a warm up indoors before partaking in physical activity outside
o Especially individuals with asthma and other severe respiratory conditions will benefit from an extended warm up indoors
o This warm up will promote vasodilation (expansion of blood vessels) so oxygen is delivered more efficiently throughout the body
· 2. Try not to over dress
o This may sound weird but your skin needs to breathe and the heat you are generating has no where to escape causing your body to overheat
o Start off your workout wearing layers then gradually remove layers as you start to warm up
- 1st layer light synthetic material ex: under armor
- 2nd layer heavy wool or fleece material for insulation
- 3rd optional layer: water-repellant and wind resistant material
- Avoid cotton material clothing: it absorbs sweat and can cause chills
· 3. Wear a hat and gloves
o The majority of heat escapes from your head
· 4. Exercise choice: Depending on your exercise activity of the day (jogging or intervals) you may want to keep an extra layers on or remove layers
o Joggers may want to strip off extra layers early in their workout to avoid overheating
o Sprinters may want to keep on a layer because of the interval fashion of the workout.
· 5. Make sure you are properly hydrated
o Just because it is cold outside doesn’t mean you will not become dehydrated
o Your core temperature is probably a lot higher than you think it is!
· 6. Avoid working out if the weather is below freezing and the wind chill is low
o Frostbite can occur
o Hypothermia can occur
o Increased risk of heart attack
· 7. Avoid working out if it is snowing and or raining
o Moisture can penetrate through your clothing and lower your core temperature
· 8. Special populations be careful: PLEASE SEEK DOCTORS APPROVAL BEFORE EXERCISING IN THE COLD!
o Heart disease and other heart conditions
o Asthma, COPD, bronchitis and other respiratory conditions
o Raynaud’s disease
· 9. Tell a friend or family member you are going to workout in the cold just in case anything happens
o Be safe, not sorry!
I hope these tips have helped and motivated you to start your outdoor exercise routine!
A topic that will always be discussed regarding weight loss is cardiovascular training. Cardio has dozens of benefits both physical and physiological. The acute effects of cardio include: Increased heart rate, increased oxygen utilization, increased V02, reduced stress, better sleep, more energy and the list goes on. Some long term benefits include: Stronger heart and lungs, lower resting heart rate, reduced risk of heart disease and some types of cancer, Increases Bone density and many more. Everyone should partake in some sort of cardiovascular training because of the wide list of benefits!
Beginners Guide to cardio:
BEGINNERS DON’T RUSH IT:
Take your time increasing your intensity and the number of days you workout. Gradually increasing these two factors will ensure a safe and injury free weight loss journey. To receive a Free Beginners Guide to Jogging Please Click Here: http://www.topstarfit.com/contact.html.
- 30 minutes moderate intensity exercise 5 days a week or vigorous 20 minutes 3 days a week
- 60-90 minutes of cardio will benefit you greatly if you are seeking weight loss
Healthy Eating Guide:
Healthy eating habits has to coexist with your exercise routine. Start to eat more complex carbohydrates like sweet potato, brown rice, oat meal, quinoa and many more.
Lean protein sources like chicken and turkey breasts will help you meet your protein requirements without the scare of consuming too many saturated fats. You should also look for a good fat to lean ratio in your local supermarket. Common ratios you may find are: 99% fat free, 90% lean, 10% fat and 93% fat and 7% fat; the leaner the meat the better! Other protein sources include beans, nuts and seeds.
Healthy fats include olive oil, nuts, avocado and seeds. Please consume each of these macronutrients (carbohydrates, protein and fats) every meal. You need to eat in order to repair damaged muscle fibers and ensure a quick recovery to prepare you for your next workout.
Using smaller plates, bowls and measuring cups is a great way to start portion control. Overeating is one of the top reasons why the majority of people struggle with weight loss. These tools and tips will help you control how much you eat and guide you on the right path to weight loss.
Resistance Training Guide:
Most weight loss prospects cringe at that fact that I make them lift weights but the fact of the matter is resistance training will help them reach their weight loss goal faster. The more lean mass you acquire the more calories you end up burning throughout the day. After you gain some lean mass you need additional calories to maintain your gain. So more calories will be consumed to maintain your new lean mass even while you’re doing nothing!
ACSM Resistance Training Guidelines:
- Minimum: 2 days of Resistance Training a week
- 8-10 exercises per session
- 8-12 Repetitions per exercise
- Beginners can start off with 1 set per exexercise
Following these three Guidelines will help you safely accomplish your weight loss goal and get you that flat stomach you desire!
Darren Turner, M.S, C.S.C.S
CEO Top Star Fitness
Some quick and easy Tips and Tools everyone can use when starting their fitness journey.
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Flat Stomach and Weight loss exercise of the week: Squats
By now most people know the phenomenal effects of adding squats to your exercise routine.
Adding Squats to your routine will automatically boost your fitness and help you reach your weight loss goals effectively.
So, Why are squats so effective?
1. Build lean muscle
a. Not only your legs but your entire body will build muscle because performing squats promotes anabolic activity throughout your body.
b. More lean mass = More calories burned
2. Multi Joint exercise
a. Large and small muscles are activated while performing squats.
b. The more muscles you recruit= More calories burned
3. Tone Legs, Hips and butt
4. Prevent injuries
5. Endless squat variations
a.Squats can be performed with a barbell, dumbbell, kettlebell or almost any apparatus you can think of.
b.You can also perform squats with other exercises to maximize calories burned.
c. Example: Dumbbell squat and press
6. Real life activities become easier
Here are a few reasons why squats will help you maximize your weight loss. So hurry to the gym and do some SQUATS!
Quick Safety Tips:
You have to eat people! Not eating anything is not the way and you will be miserable! Hope you enjoyed the video! Please Like and Subscribe!
Hello my name Darren Turner "Mr.D"