SHAPE-U-UP, LLC

"Work your Body,then reward it with Nutrition! It is literally as simple like that!!!"

Available Training Schedule for Feb'14
for Personalize Training and/or Buddy System Training.

Mon thru Fri 5:30am (Weston Area)

Contact me at 954-257-2408 if you are interested

Horario disponible para Feb '14
para Entrenamiento Personalisado y/o Entrenamiento en Equipo

Lines a Viernes 5:30am (Area de Weston)

Contactar al 954-257-2408 si estas interesada/do

10 New Rules of Lean Eating

1.- Don’t Eliminate Carbs, Prioritize Them
Reducing the total amount of carbohydrates in your diet is a simple way to accelerate your weight loss. It not only decreases your calorie intake, but it also optimizes fat-burning hormones. The key is to slowly cut carbohydrates back—instead of eliminating them immediately:
1. Foods with added sugar
2. Refined grains
3. Whole grains and starches
4. Fruit
5. Non-green vegetables
6. Green vegetables

2.- Feel Good about Failures
Most people's initial reaction to slipping up on their diet is to internally berate themselves. Bad strategy!
Accept your mistakes, and consider them “learning moments” that will help make you better and stronger.

3.- Spike Your Protein
Protein is good for your fat loss and muscle building efforts, but constantly flooding your body with amino acids—the building blocks that make up protein—can be counter productive. Instead, you need to spike your blood amino acid levels, let them fall, and then spike them again. This is most easily achieved by eating at least 30 grams of protein no more frequently than very 4 hours.

4.- Be the Best at Being Average.
Most failed diet attempts are due to an ill-fated cycle of intense caloric restrictions followed by massive caloric binges. Break this cycle and lose more fat by trying to be average. Strive to have your diet be one that you can sustain forever.

5.- Major in the Micros
Protein, carbohydrate, fat, and calories all matter for your fat loss. But don't forget to pay attention to important micronutrients—a.k.a. vitamins and minerals. These nutrients drive all your body's metabolic processes. A simple multivitamin will cover most of your bases, and serves as an inexpensive insurance policy for your body. But to really optimize your micronutrient intake, you can also supplement your diet with 2,000 IU of vitamin D each day with breakfast, and 200 to 300 milligrams (mg) of chelated magnesium before bed. The former will help with immune function, bone health, and weight loss; the latter works as a muscle relaxant, helping improve sleep and control blood sugar.

6.- Eat Greens First.
The more vegetables that you eat at a given meal, the less total calories you will eat. This is one of the few “eat more and consume less”
Have small salad prior to your meal, and if that isn't possible, eat all the vegetables on your plate before diving into anything else in front of you.

7.- Know the Meal Frequency Math
Remember this formula: 3 +1 = fat loss success. You should eat 3 meals—breakfast, lunch, and dinner—every day, plus one protein-rich snack. On days that you exercise, the protein-rich snack can be replaced with a post-workout drink. This eating framework allows you to eat large enough meals so that you are satisfied, while also aligning your eating habits into a normal social construct so that it’s easily executable. This way you don't need to always be running out for “food breaks” like a smoker does cigarette breaks.

8.- Chew Your Food
Digestion starts in your mouth; not just mechanically, but metabolically. Chewing your food causes your body to preemptively release the hormone insulin in small amounts, leading to better blood sugar control and thus a more optimal environment for fat loss. So eat slowly, take smaller bites, and chew well

9.- Sustain the Effects of Your Workout With Whey
Working out breaks down your muscles, and it isn't until after you've finished that your body starts the repair process. You can further increase your body's ability to regrow muscle following exercise with a fast-digesting, leucine-rich protein such as whey. Leucine is the key amino acid for flipping your body's muscle-building switch. Drink a shake containing 20 to 30g of whey protein directly after your workouts to supercharge your body's ability to recover.

10.- Drink Water and Unsweetened Tea
Sugar-sweetened drinks are the biggest and easiest obstacle to remove in your efforts to get lean. Displace sugar-sweetened drinks from your day by focusing on drinking water and unsweetened tea. Through the unique combination of caffeine, amino acids, and antioxidants, green tea provides added fat-burning and cognitive-boosting benefits. Aim to drink half of your body weight in ounces of water (including tea) per day. So if you weight 180 pounds, you should try to consume 90 total ounces of water and tea.

Digestion starts in your mouth; not just mechanically, but metabolically. Chewing your food carefully causes your body to preemptively release the hormone insulin in small amounts, leading to better blood sugar control and, in turn, a more optimal environment for fat loss.

January is almost done
February is upon us!
'tquit # justdoit

It's getting back to normal,
At my 5:00am training session-Long Lake Ranches

10 Fat-Torching Tips For A Shredded Physique

1. Eat a Substantial Breakfast
Breakfast is the most important meal of the day. It gets your metabolism going to keep you fully charged. Get a combination of protein, and complex carbs to completely prepare you for what’s ahead.

2. Lift Before Cardio
Basal metabolic rate increases dramatically for an extended period post resistance training. By doing your cardiovascular exercise after your lifting, you will increase your caloric burn by as much as 25%. Also, doing cardio prior to lifting, depletes your glycogen stores before you even start weight training, minimizing any desired muscular strength and power gains.

3. Do Squats and Deadlifts
Squats and deadlifts are two key exercise that work the entire body. They burn a ton of calories and add lean muscle mass (more muscle = more fat burning).

4. Do HIIT Instead of Steady State Cardio
Research shows that High Intensity Interval Training (HIIT) is a far more effective way to lose body fat than steady state exercise. As an added bonus, you won’t cannibalize muscle tissue and you’ll spend less time bored on the treadmill.

5. Lift Heavy
If you truly want to torch fat, lift heavy. By lifting heavy weight you will add additional lean mass to your body. And for every pound of lean muscle you add you will burn an extra 50 calories per day.

6. Circuit Training
Stop wasting time resting at the gym. Do workouts in circuits and supersets. While a muscle group is recovering from a set, work another muscle group. This will keep your heart rate elevated for the entire workout and help you burn more calories overall.

7. Don't Socialize When Training
Don’t waste time chatting at the gym. Do your workout and leave the socializing for your down time. Even having a conversation during your “rest” will leave you in the gym longer, lower your heart rate and reduce the caloric burn of the workout, all of which slow fat loss.

8. Eat Every 3 Hours
Think of your metabolism as a fire, if you don’t keep adding fuel to it, it burns slower and eventually dies out. Likewise, the fire can only handle so much fuel at one time, and is easily overwhelmed by a huge log. Instead, adding reasonable portions of fuel at regular intervals encourages the fire to burn faster and hotter. The same is true with out metabolism: keep supplying it with healthy food and it speeds up; deny it food and it goes into starvation mode, creating fat stores for later usage.

9. Drink Green Tea
Add green tea to your daily routine. The caffeine will rev up your metabolism. Plus, it has antioxidants, which will eliminate free radicals and also contains polyphenols that aid in the metabolic breakdown of fat.

10. Wear A Heart Rate Monitor
Most people never actually push themselves hard enough during workouts. By wearing a heart rate monitor, you can ensure that you are hitting your targets and pushing yourself hard enough. You will also get a measure of total calories burned at the end of your workout that you can try to improve on each time you train.

5 Tips For Better Squat

1.- Knees Out – Your knees should never buckle inward at any point when performing squats.

2.- Look Forward, Try to look straight ahead during the entire movement.

3.- Keep Your Lower Back Arched, A good practice is to stick your chest out like you’re a superhero when squatting. This will allow your back to arch naturally and more effectively.

4.- Drive From The Heels, It provides a much more stable platform for your body rather than being on your toes. It also allows you to fully engage all of your leg muscles.

5.- Mobility, Greater mobility creates less resistance and more fluidity for the phases of the movement.

Nuts are nutritionally dense powerhouses. They’re loaded with essential vitamins, minerals and antioxidants that will aid your body in building muscle and staying slim.

The antioxidants in almonds help control blood sugar after meals, protect against diabetes and heart disease and raise levels of HDL cholesterol while lowering LDL. They’re also filled with monounsaturated fats that can reduce your risk of heart disease even more.

Eating almonds can also lead to more energy and stronger muscles. A handful of almonds has more protein than an egg, and contains energy-boosting manganese and copper, which limit the free radicals that can hinder mitochondria (the dynamos that power our cells).

Almonds are similarly good sources of riboflavin, or vitamin B2, which is an essential nutrient for producing oxygen-based energy in the body.

Eating a handful of raw almonds once a day. Mix them with dried cranberries, chop them into a salad, or spoon some almond butter into your protein shake for an extra muscle-repairing boost.
Almond Info:

Calories: 271
Protein: 10g
Carbs: 10g
Fat: 23g

Soluble vs. Insoluble Fiber: What's the Difference?

In simple terms, soluble fiber dissolves in water and the insoluble kind doesn't. Because it doesn't break down, the insoluble fiber in whole grains, bran, nuts and vegetables passes through your digestive tract pretty much intact. This keeps your plumbing running smoothly by increasing f***l bulk and decreasing its transit time. But the soluble fiber found in oats, peas, beans, fruit skins and flaxseed forms a gel in the intestine, reducing cholesterol levels by limiting its absorption and slowing the release of glucose from food into the bloodstream. This helps impede fat storage.

So, yes, if you want to be lean and healthy, eat both types of fiber. Just avoid high-fiber foods, especially those high in insoluble fiber, right after workouts. This is the one time of day when you don't want to slow the release of glucose into the bloodstream or inhibit an insulin spike.