Tag Archives for " Fat Loss "

Jul 07

21 Nutrition Tips for Enhanced Fat Loss

By Athletic Preparation | Nutrition

1) Remove junk food from home

Having junk food present, even if it is not intended for you, is more likely to be eaten by you — especially when you’re hungry! As the saying goes “out of sight, out of mind”.

Replace these foods with more nutritious foods that will keep you satisfied. Foods like nuts, seeds, Greek yogurt, veggies & hummus make great snacks.

2) Eat protein at every meal/snack

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Having a protein at every meal is a great way to help you build muscle, regulate blood sugar levels and keep you feeling full, longer. Stick to non-processed, protein sources like eggs, chicken, turkey, fish and Greek yogurt.

3) Decrease caffeine intake after 12 pm

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Sleep is incredibly important for fat loss, strength, and recovery. Drinking caffeine throughout the evening is only going to delay or disrupt your sleep, elevate stress hormones and hinder weight loss. In fact, this spiral of elevated stress hormones and lack of sleep actually promotes you to store fat.

Instead of reaching for another coffee, increase your water intake or switch to green tea.

4) Drink more water

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We have all heard that our bodies are 60% water. Why does this matter?
Water is crucial for keeping many of our bodily functions working properly. Being properly hydrated improves our energy, performance, cognitive and immune function.


How does this affect fat loss?


Drinking more water helps us feel more full, preventing us from overeating. At the same time, when we drink more water, we are less likely to drink other, high-sugar, high-calorie drinks.


How much?


Start by aiming for 8-10 cups of water per day. Adding in more fruits and vegetables can help as well.

5) Plan meals for the week

Failing to prepare, is preparing to fail.


If you leave yourself in situations where you are scrambling to pack a lunch or grabbing absolutely anything (or nothing) as you run out the door for your day, you are going to be grabbing bad food. Or you will be grabbing no food at all which is setting yourself up to starve at work or need to purchase food from a restaurant (which is not a good habit or the healthiest option).


Instead, prepare meals for the week in portioned containers that make for quick grab n’ go options that are healthy.

6) Cook in bulk

This goes off #5. Always cook extra of your home cooked meals as this makes meal prep easy throughout the week. Make big, healthy batches of food like chili on Sunday and have yourself a week’s worth of lunches.

7) Stop eating when 80% full

Portion sizes in America today are at an all-time high. What used to feed 2 or 3 people is now overfeeding one. To avoid taking in too many calories at your next meal, especially when you eat out is to be mindful about how full you feel.

Instead of eating until the plate is clean. Stop eating when you feel about 80% full.

8) Set goals (short and long term)

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This could be the most important tip of all.

Too many people, want or wish things to happen but aren’t specific enough about them to actually makes things happen. This leads us drifting through life without an action plan. Setting goals is a fantastic way to keep you focused and accountable to what you want.


Goals must be:
1. Specific
Make sure your goals aren’t something broad like I want to eat more vegetables. Instead, pick something more specific like I will eat vegetables with 2 meals/day. This will push you to take targeted action towards that goal.

2. Written down
Writing them down creates an unbelievable amount of accountability. Seeing it every day keeps it in mind and you focused on the mission.
3. Have a timeline
Set a deadline for your short and long term goals. This will help you stay focused and keep you taking targeted steps towards your goals.
4. Measurable
Make sure you can track your progress with measurable goals. This will help you see if the action plan you are taking is working or if you need to change things up.
5. Yours
These must be your goals. Not your husband’s or friends. When they are yours they are much more likely to become a reality.

9) Have a support system


There is nothing like a team in reaching your fitness and nutrition goals. We see it every day at Atheltic Preparation within our group training programs. It is amazing what can happen with the encouragement and support of others. When it comes to changing your nutrition having a group or individual there to support and hold you accountable goes such a long way to help you stay committed.

On the flip side, an unsupportive spouse or friend can really derail your progress.

10) Hire a nutrition coach

Too many people try to improve their nutrition on their own. Nowadays there is so much information and gimmicks it’s becoming harder and harder to figure out what is good information and good marketing. 

This is where a coach can come in to provide you with the right knowledge and steps to help clear the confusion and get you on your way to the healthiest and happiest you!

11) Eat the right foods before your workouts

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Supporting your exercise with proper nutrition is crucial for a leaner, stronger you. Fueling your body with junk or not enough food is a recipe for a bad workout and bad results. Eating the right foods will give you the energy to support your workouts and allow you to push harder and longer.

Everything you need to know about what to eat before your workout can be found HERE!

12) Eat the right foods after your workouts

One of the most important meals you can have is after your workouts. Having the right foods when you’re done training is crucial for improving recovery and soreness allowing you to build muscle, burn fat and get ready for your next workout!

Everything you need to know about what to eat before your workout can be found HERE!

13) Make more meals at home

Cooking more at home will help you eat more real, nutritious foods. Not only that but it will allow you to see what exactly is in the foods you are eating as many packages and foods from restaurants are full of high-calorie additives.

Cooking at home is a great way to get the family involved as well!

14) Drink protein smoothies

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Protein smoothies are one of the best and quickest ways to get a ton of good nutrients. Combining the right ingredients will provide you a vast amount of vitamins, minerals, protein, and energy!

Sample shake:

  • 1-2 scoops of protein powder
  • Handful of frozen strawberries
  • 1 banana
  • Handful of fresh spinach
  • of shredded coconut
  • Unsweetened almond milk
  • Blend and enjoy

15) Eat mostly foods without a label

“Don’t eat anything incapable of rotting.” – Michael Pollan

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The majority of your diet should be made up of foods that come from the earth. These are non-processed, real foods packed with nutrients that are great for boosting energy, shredding fat, and reducing your risk of disease.

You can find these foods on the perimeter of the grocery store next time you’re shopping.

16) Eat before grocery shopping

Grocery shopping while hungry is going to make you rush and make poor food choices. You will make poor food choices based on cravings rather than rational thinking. Then after filling your house with bad foods, you have set yourself up for a week of bad eating. (See #s 1 and 5)

17) Add healthy fats to meals

There is a popular belief that eating fat makes you fat.

In reality, eating too much makes us overweight.


Healthy fats (poly/monounsaturated), such as avocados, nuts, seeds, coconut, grass-fed butter, and salmon are full of heart-healthy fats that are crucial for things like immune and cognitive function and nutrient absorption.


They also help you feel full longer and help improve body composition.


Start with a 1-2 thumb size portions of healthy fats at each meal.

18) Celebrate the small wins

Something special happens when you have a small win.

You have another one. And another.


It can be as simple as replacing a takeout meal with a home-cooked one.


You start to see that change is possible and start to build some serious momentum.


One of our TEAM Training members lost over 15 pounds with this strategy. See below

 

19) Don’t sabotage your hard work on the weekends

The weekend cannot be treated as a vacation from healthy eating every week.

The weekend comprises 2/7 days of the week. That’s 30% of your week.


Doing this makes you lose momentum and can take you out of the swing of things and in the nutrition and fitness game, consistency is king.

20) Make small changes over time

The key to reaching your goals is progress.

We are a big fan of what is known as MED (minimal effective dose)


This refers to the smallest amount of change needed to have a positive impact.


Small changes will keep you progressing and make sure you do not try to overhaul your entire nutrition, getting overwhelmed and setting you up for failure.


Start small.

21) Avoid fad diets

Fad diets and 21-day fixes don’t work.

We know that because they are exactly that, short term.


Any results seen in a short term diet are completely lost afterward, often times with even more weight gain. This is because they are not sustainable.


Focus on eating a healthy diet and incorporating that as a new part of your lifestyle and you will be able to see steady results and keep fat off over the course of your entire life.

Jun 02

5 Belly Fat Burning Strategies

By Athletic Preparation | Strength Training

Do you want to “lose weight”?

If you answered… YES!

WRONG!

You want to know how to lose FAT!

Why? Because you want to maintain your lean muscle mass which helps you burn calories and burn fat at a higher rate on a daily basis.

Take one of these 5 strategies and implement them into your daily habits / workouts / nutrition so you can transform your body for long-term success!

Mar 16

3 Reasons Stubborn Fat Sticks Around For Women And How To Un-Stick It

By Athletic Preparation | Strength Training

If only burning fat and losing inches was as easy as ordering ice cream…nice-cream-chocolate-pb

I’ll take 3 inches off my waist…

1 inch off my arms…

And some Thigh Gap to go…

“Yup! That’s It!”
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The truth is many hardworking, well-intended women have what I call a “Surface Desire”…

You know… something that would be “nice to have” instead of “need.”

“Is that something you want or need?”

Well saddle up sally, it is about to get REAL!

So, if you want TRUTH, RESULTS AND NO FLUFF…stay seated and keep reading.

If you hop from fad diet to fad diet, think working out is “too hard” or “too expensive” you should really read this… But you’ll probably migrate your mouse to the top right corner and click the red “X” button!

Now that we have the appropriate people… Let’s burn that fat and get after our dream bodies!

 

Reason #1: Too Much Cardio, Not Enough Weight Training (or cowbell…)

Imagine for a second…

That when you go to work, you get to work 6 hours instead of 8, and you get a 20% pay increase!

Would you say yes to that deal?

Of course! Well, that offer is essentially being made to you right now! Ditch the elipticals and, treadmills and trade those boring, monotonous and nauseating means for cold and hard steel!

Lifting weights has been shown to do the following for women:

  • Increase lean body mass (muscle)
  • Lower body fat percentage
  • Improve cardiovascular system (healthy heart)
  • Increase bone density (fight osteoporosis)
  • Improve insulin sensitivity (so you’re body reacts appropriately to the carbs you DO eat)
  • Maintain a stable body weight and prevent the “yo-yo” effect
  • Improve mood and boost self-confidence / image (strong is sexy!)

All of these things leave you feeling “tone and tight.” And the kicker is, we can even design your resistance training program, so you get the EXACT same cardio vascular benefits as if you ran on the treadmill for an hour.

BOTTOM LINE: Work smarter NOT harder!

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When you start lifting weights you’ll and start feeling the difference, it will help you discern between lies in the media and things we hear from co-workers that stat to influence our thoughts on this topic even though they just regurgitate what they heard such as:

  • If I lift weights… I’ll get too bulky
  • I don’t have enough time
  • I don’t know how to lift weights

Reason #2: Not Challenging Yourself

Put your big girl pants on, turn your music up loud and channel your fierce inner Beyoncé.

This ties back to maximizing your time in the gym.

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Every time you show up to train at the gym, if you do not spend what you have, you don’t get to keep it.

TRANSLATION: If I gave you $678 to spend at the store of your choice and you only had 1 hour to spend it all OR you would have to give back what’s left…

You would make sure to spend every penny, right?

Why?

To MAXIMIZE the benefit of the time and energy you’ll already be spending!

So what would you get? Shoes? Bags? Jewelry?  Make-Up?

When you are working out regardless of modality (weights, cardio etc.) you have to learn to push past your comfort zone because therein lies the benefit! The entire purpose of you working out!

You can easily identify the threshold of your comfort zone by this conversation in your head:

  • Man this really burns!
  • If I do 1 more rep, I think I’m gonna die
  • STOP! STOP! STOP!
  • Ok, I said I’m gonna do 12…okay, maybe I should only do 6….
  • F&%! that’s hard…

Reason #3: Too Much Consumption And Not Enough Work

This is 2-fold. Consumption from 1) Information and 2) Food

1) Information

There is so much INFORMATION that you don’t know what to believe, you’ll hop from diet to diet and whatever Dr. OZ says one day and whatever direction the wind blows the next.

The problem here?

NO FOUNDATION!

Educate & Empower Yourself! Seek out someone you trust that can give you quality information! Ask a certified coach!

Yes, that might cost money…but if it’s important to you, it’s non-negotiable! You should want to pay a professional for the expertise and or service.

Would you want to get a tattoo for free? NO!

You’re thinking… this person doesn’t know what they are doing! RUN!!

However, there are some excellent FREE & CREDIBLE resources out there! Use your built-in B.S.-o-meter; you probably have a pretty good instinct and can tell within a couple minutes of meeting the person whether what they are saying has merit or is full of stinky stuff.

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In case your B.S.-o-meter isn’t working, avoid “coaches” who:

  • Talk more than they listen
  • Try to shove supplements and training down your throat without first examining and talking with you
  • Don’t explain the “why” they recommend this or that
  • Treat you as a # instead of an individual

 

Oh… I almost forgot, here are some of the FREE RESOURCES we recommend:

NUTRITON: Precision Nutrition or Examine.com

TRAINING: Umm…you’re in the right spot 😉 or Juggernaut – Girls Gone Strong – Bret Contreras

2) Food

 POP QUIZ: Which food is more “dense”? (meaning has a higher quantity and quality of calories / nutrients)

  1. A) 600 grams of Cherry Tomatoes

OR

  1. B) 23 grams of Sour Gummies

nutrition - food density 1Both have 23 grams of carbohydrates BUT which one has more vitamins and minerals? Which one allows you to eat more, and keep you fuller for longer?

A! ALL DAY!

^Good job! See… you know what you’re doing!

One choice can influence the next. Eating the cherry tomatoes keeps you fuller for longer which prevents you from eating more calories throughout the day (which is also our #1 priority for accelerated fat loss).

Calories can easily sneak s into our diet and increase our daily intake while not contributing any nutritional benefits.

Here are two quick examples:

Drinking a can of pop which has over 200 calories, has absolutely no nutritional value. Giving up pup is one of the easiest ways to REDUCE calorie intake in on small decision.

Solution: Drink water or tea at every meal. BOOM! Just saved you 200 Calories…OR 10% of your total daily calories!

Eating a salad with high calorie toppings such as Ranch dressing and croutons.

Solution: Stick to healthy oils (olive oil and vinegar dressings OR have dressing on the side to reduce consumption).

Small, consistent and daily concessions yield big, long-term and sustainable benefits for your body weight, body image and long-term health!

Wrap Up!

Grab some weights.

Challenge yourself.

Be fierce.

Be consistent

And do the damn work ladies!

Jul 21

13-Tips for Your Best Body!

By Athletic Preparation | Strength Training

You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 13 simple tips into habits and watch as your body transforms.

1) Eat a Smart Breakfast.
Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.
If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

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3) Just Do It.

If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4) Plan Ahead.
Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Cut Out Gluten.
Many people don’t realize that they have a certain level of sensitivity to gluten, which causes intestinal inflammation and bloating. Also, gluten-filled foods are typically high in carbohydrates, which contribute to weight gain. When you cut gluten-filled items from your diet don’t fall into the trap of simply replacing those items with other high-carb items. Choose non-packaged, whole foods instead.

6) Believe In Yourself.
Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7) Eat Less Dairy.
Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.
This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.
Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10) Ditch Packaged Food.
Throw out those packaged foods! This is one of the easiest things you can do to achieve quicker weight loss results. Packaged foods contain chemicals and additives that will slow your fitness results.

no-junk-food11) Drink More Water.
Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12) Forget Artificial Sweeteners.
Sure, these sweeteners don’t contain calories, but they are known to increase your appetite and cravings for carbohydrates. In the quest for your best body, put down the diet soda and reach instead for some water.

13) Exercise With a Pro.
Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.