Beginner's Fitness Tips

About those carbs...
When clients ask me how to lose stubborn belly fat,
Our conversation quickly turns to their carbohydrate intake.

What are carbohydrates?
Carbs come in two forms: Sugars and Starches.
When we eat more carbs than needed for immediate energy,
The carbs get stored as fats.

I recommend these 3 tips to my clients to lose belly fat fast:
1) Gradually reduce carbohydrate intake to 40-80g per meal.
2) Choose slow digesting (low glycemic index) carbs.
3) Save your high carbohydrate meals for before and after exercise.

Lets talk about Protein
When my clients ask for dietary advice
I always start with the protein talk.

Studies show that by increasing protein intake
You can reduce body fat without any further changes to your diet (1).

On average, 30-50g of protein per meal will maximize muscle building and fat burning through our bodies mTOR receptor (2).

But what does 30-50g of protein look like?
Here's an infographic to help you out!

References
(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
(2) https://www.youtube.com/watch?v=Jl_vjYhhgKY

I know it's almost summer when my clients start asking
"How can I get abs?" ☀️🤷‍♀️

My answer is simple.
Train abs and cut carbs.

10-15 sets of ab exercises performed 2-3 times per week.
Keeping carbs under 150g per day with a Mediterranean style diet.

Results are seen in as little as 3 weeks!
Try this ab workout and post your progress in the comments 👇

https://www.facebook.com/watch/?v=1550354091979945

With plant based diets on the rise, we've started hearing more claims of people beating western health problems like heart disease, diabetes, even cancer through dietary changes alone.

The general population is left wondering how to reap the benefits of plants without having to make unnecessary lifestyle changes.

I present to you a new series in nutritional wellness called Whole Food Plant Based Supplements.

Nobody likes diets but everyone loves supplements. So we'll show you which foods to add to your diet and why.

First in the series is the GOMBS diet. An analysis of some of the most nutrient dense foods known to man that can easily be added to any diet.

Best of health!

Are Pre-Workout Meals Necessary?

There’s a lot of debate on pre-workout nutrition. Some claim having a pre-workout meal isn’t really necessary, especially for those who want to lose weight. Exercising on an empty stomach may help you burn fat more effectively. When you work out, your body uses stored carbs for energy. Once your glycogen stores are depleted, it starts burning fat. If you don’t eat before hitting the gym, no carbs will be present in your body.

This theory isn’t entirely true. Even if you work out in a fasted state, your muscles may hold glycogen from your previous meals. Unless you’re on a low carb or ketogenic diet, it will take more than one workout to deplete glycogen stores. Secondly, exercising on an empty stomach isn’t the best idea because you may lack the energy needed for an intense workout. Your overall performance will be reduced, so you might not be able to do those last reps. Additionally, many people experience fatigue, dizziness, and migraines when working out in a fasted state.

So, if you goal is to lose fat, have a low carb, high-protein meal or snack before working out. For muscle growth, eat slow digesting carbs such as those in brown rice, sweet potatoes, oatmeal, and veggies. Avoid fruit, refined sugar, and fats before exercising. Those who want to shed fat and preserve muscle can have a protein shake with glutamine, l-arginine, and BCAAs. Fat takes a long time to digest, so your pre-workout snack should contain little or no fat.

Contrary to the popular belief, it’s not recommended to eat fruit before exercising. Fruit contains simple sugars and may cause spikes in blood sugar. As a result, you’ll get a quick burst of energy followed by a crash. Eat fruit and other simple sugars after working out to replenish muscle glycogen stores.

7 go-to recovery foods

After an intense workout your muscles are not only starved for protein but sore as well – voicing their opinion about that extra set. And looking at the week ahead, you have some pretty intense lifting sessions scheduled. To alleviate the pain and time spent recovering, fill your tank up with the right pro-recovery foods. You don't want to delay any lifting efforts when you're trying to hit your fitness goals.

Post-workout, you’re on autopilot to grab a protein shake. But protein powder alone doesn’t always provide the right nutrition prescription, especially for aching muscles. The solution: add blueberries. Blueberries are loaded with antioxidants – helping prevent free radical damage to your muscles from a workout. It was also reported by the Journal of the International Society of Sports Nutrition that muscle recovery was expedited after ingestion of a blueberry shake pre- and post-workout.

There are several reasons why water is important, but for our concerns, it keeps us hydrated and going during strenuous workouts. If the body isn’t properly hydrated pre- and intra-workout, cramps, fatigue, and dizziness can hit hard, ultimately prolonging the recovery time. It’s recommend to drink 7-10 ounces of water every 10-20 minutes, and if you're one to work up a serious sweat, you should be drinking more.

Muscle cramps are unexpected involuntary contractions that can target several muscles and they’re more than likely caused by a micronutrient deficiency like potassium. Potassium can easily be lost through excessive sweating and dehydration. The recommended Adequate Intake (AI) for potassium in 4.7 grams per day. Potassium can be easily found in protein-rich foods and leafy greens; consumption of these foods should be seen as a preventative measure for muscle cramps.

You lift heavy objects and put them down, which can cause a significant amount of stress on the body – potentially leading to inflammation. The next time you’re scheduled for a serious lifting session, down a glass of tart cherry juice before and after a workout. The Journal of The International Society of Sports Nutrition indicated that tart cherry juice can decrease muscle soreness and inflammation.

Water and micronutrients have a role in the recovery process, but protein takes the lead. You should know by now to consume protein post-workout, either in the form of a shake or a meal. Protein helps in the repair of workout-induced damage to muscle fibers, supports training-prompted adaptations in muscle fibers, and refuels energy stores. It's recommended to consume 1.25-1.5 grams of protein per pound of targeted body weight.

Salmon is rich in fish oil or what is better known as omega-3 fatty acids. Of the omega-3s are eicosapentaenonic acid (EPA) and docosahexaenoic acid (DHA), which are involved in several anti-inflammatory processes. In those processes, EPA and DHA give rise to anti-inflammatory eicosanoids, which are signaling molecules that are made by oxidized fatty acids. They play a large role in reducing inflammation and decreasing production of inflammatory cytokines that are halted by fatty acids.

Post-workout your glycogen stores are tapped out, hungry for fast-digesting carbs. Consuming fast-digesting carbs such as any type of white starch or fruit will drive an insulin spike and refuel your glycogen stores. The prime window to intake fast-digesting carbs is 10-15 minutes post-workout.

The fact that you’re in the gym in the first place, probably means you had to shift a few things around in your life in order to make time for the commitment. You’re now on the road to stronger bones, bigger muscles and increased strength. With that said, lifting weights can cause injury if done improperly or too often. To avoid injury, proper form and the correct volume are essential. Don’t worry though, we’re here to guide through perfect technique, efficient programming and a clean diet in the quest to reaching all of your 2015 fitness goals.

Before you even start thinking programming, be sure to do these seven things at every one of your workouts from here on out.

SEVEN TIPS FOR WEIGHT TRAINING BEGINNERS

1. STAY HYDRATED
Muscle is 75% water. So weigh yourself on a digital scale before and after your workout. Then drink the difference in ounces of water.

2. BRING TWO TOWELS TO THE GYM
One for your post- workout shower, one for sweat-soaked equipment. (Always wipe your filthy slime off the bench between sets.)

3. BE PREPARED TO SPOT
As a beginner, ask the person exactly what you should do.

4. EMBRACE THE DUMBBELL
You won't need a spotter, you'll rarely have to wait for a pair, and they'll work your muscles harder than machines.

5. CONTROL THE WEIGHT
As a beginner, never use a weight that's so heavy that you need momentum to lift it. A simple gauge: You should be able to pause for at least one second before lifting a weight.

6. START SLOW
Making minor amendments to your daily routine will fly under the radar of your conscious thought and become positive habits. In other words, if you start so gradually that you barely notice the change, you’ll be more apt to continue it and make more changes without them ever seeming daunting.

7. STAND UP STRAIGHT
Want an easy way to tell if you’re performing your exercises correctly? Check your posture. The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Good posture, good form.