I've been traveling a lot for business in the last year, and I've noticed that most people totally fall off their fitness routines while traveling...
In fact, eating out at restaurants frequently is one of the biggest reasons why so many people fatten up while traveling. It's almost damn near impossible to eat healthy when you dine out, UNLESS you follow a couple simple tricks i use to make every restaurant meal healthier, reduce calories, and not lose control.
Here's a few tricks you can use to eat healthier and stay lean even while traveling on business or eating out any time for that matter...
The 3 most important things to avoid that are EVERYWHERE at restaurants are:
the deep fried foods
the refined starchy foods
and any sodas, juices, or other sugary foods (except whole fruits, which are great)
This eliminates the major food sources that do the worst damage in our food supply - the evil trans fats, the inflammatory refined vegetable oils, refined starches, and processed sugars.
This means trying to skip the table bread, skipping the french fries (that come with every single sandwich on every menu known to man), and reducing all of the heaping portions of rice and pasta that are often loaded on the plates as well.
Instead, try to order just meat, side vegetables, and a salad, asking for the vegetables or salad as a substitute for the typical fries, rice, or pasta that the meal probably comes with.
Almost every restaurant I've ever been to will always allow me to substitute veggies or a side salad for the fries or chips that almost always come with sandwiches or burgers.
Side note: It always amazes me how many people scrutinize me because I substitute veggies for fries by telling me that I'm "not living" because I won't eat fries...
Yet they are always the first to complain that they are overweight and have "tried everything", yet can't lose weight. I'm not sure why so many people think eating french fries equals "living it up"... I'm all for moderation with many things, but if there's 2 things that should be almost totally removed from everyone's diet because these foods are simply that evil... it's fries and sodas!
Take a look at the typical difference this simple substitution makes between choosing smart and doing what most people do...
Most people will eat a meal out such as this:
Sandwich or burger
fries or chips
soda or other sweetened drink
A MUCH smarter alternative for a leaner, healthier body is very simply this:
Sandwich or burger
veggies or salad
unsweetened iced tea or water with lemon (and no diet drinks -- unless you enjoy drinking carcinogenic poisonous artificial sweetener chemicals).
These 2 simple substitutions save at least 400 - 900 calories EACH time you dine out (depending on drink refills and fries portion sizes)... AND you're cutting out the most harmful foods to your body as well by avoiding the trannies and high fructose corn syrup.
Also, it may be rare to find this in most restaurants, but if you can find some that offer much healthier grass-fed beef burgers, it's a much smarter decision compared to grain fattened beef.
Side note: a little-known way to eat full portions of rice, pasta, and breads and actually get away with it without packing on the bodyfat is to make sure to schedule a high intensity full body resistance training workout before your scheduled meal time.
Sometimes it may be hard to fit the workout into your schedule right before the meal event, but if you can, the meal can be your "post-workout meal", in which case, your body can handle a higher amount of carbs than normal to help replenish the muscle glycogen depletion you had during the intense workout.
A cardio workout WON'T cut it for this... it must be high intensity resistance training to deplete enough muscle glycogen to handle restaurant portions of carbohydrates.
I hope these dining tips help you choose smarter and healthier next time you eat out. Feel free to share this article with your friends:
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Showing posts with label Fat Loss. Show all posts
Showing posts with label Fat Loss. Show all posts
Friday, October 21, 2011
Monday, October 17, 2011
Best Exercises for Fat Loss
In the 80's and 90's workout magazines that I read, recommended isolation exercises, like the leg extension machine and the chest-fly machine as being best exercises for fat loss and helping you sculpt your body. But we've come a long way since then...Today I want to show you how to choose the best exercises for fat loss, and even the right exercise order, to get the most fat loss and body-sculpting in the least amount of time.
Let's start with some simple rules on how to pick the exercises.
1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only thebodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first.
Before I explain the rules in detail, let's first cover the warm-up.
Every Turbulence Training workout starts with a general warm-up. By now, you should know that I don't like the traditional 5-minute cardio workout (excluding those who need it for injury purposes,according to their health care professional). The purpose of the warm-up is to specifically prepare your muscles for action. Walking on a treadmill for 5 minutes does little interms of preparing your body for strength training. Therefore, I start every workout with a general, total body circuit.
When putting together total-body workouts and warm-ups, I think about 4 "hot zones" on the body. And I have to address all four hot zones with exercises in the warm-up. The hot zones are:
a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals
Why do I only worry about the back of legs? Because almost allmulti-joint movements that train the back of the legs will alsostress the quadriceps, even if only in a static contraction. Take for example, this general warm-up (to be used in place of thetreadmill):
A) Y-Squat (hold your hands over your head in a "Y" formation) - 15reps
B) Close-grip Pushups (kneeling or advanced) - 8 reps
C) Stick-up - 8 reps
Hopefully you can see how that hits all 4 hot zones through dynamicand static contractions. If you don't, let me know. Ok, now we are ready to move on to the meat of the workout. As stated above in the rules, we must pick our hardest, most intense exercises first, and perform them in sets of low reps.
Here's a Turbulence Training bodyweight-only, body-sculpting workout routine that I've designed to show you the correct exercise order, and the types of exercise that are best for changing your body. I'll be using this exact workout with one of my high-profile movie stars this afternoon. She needs to keep her body sculpted without bulking up. But she still needs to be strong, lean, and athletic for her fight scenes in the movie she is filming.
1A) Split Squat (8 reps) [Advanced use the Bulgarian Split Squat]
1B) Elevated Pushup (8 reps per side) [Kneeling or Advanced)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginner or Advanced)
3A) Stability Ball Jackknife (15 reps)
3B) Back Extension on Ball (15 reps)
Each superset (i.e. 1A & 1B) is done 3 times with no rest between exercises A and B, but with a 30 seconds rest after B, before you repeat the superset. Following the strength portion of the workout, complete the workout with Interval Training.
Each exercise uses multiple muscle groups, so that more calories will be burned during and after exercise.We also design each superset to use two intense, non-competing exercises. We use low reps where possible. We train for strength at the start of the workout when we are fresh. What do I mean by non-competing? That means, you should be able to perform the two exercises back to back with minimal fatiguing effects from the prior exercise.
You have to pair exercises that don't use the same muscle groups. The rules of exercise selection and exercise order will allow youto get lean, boost your metabolism, and to train with a high-intensity through out the entire workout. So when I put the exercises together, it is all about putting themin the right order to get you lean.
Click here to get the Turbulence Training workouts:=> TURBULENCE TRAINING
Full body workouts sculpt a better body faster,Craig Ballantyne, CSCS, MSCreator, Turbulence Training
P.S. You've asked, "Can women use Turbulence Training"?
I'll let these female clients answer...
"Everywhere I go, people who I haven't seen in a long time see meand are shocked at my transformation. For a 37 yearold, married, mother of 4 to hear that she looks "hot" or"terrific" is the ultimate compliment! Your program hascompletely changed me. I have tone muscles in places I neverthought would be tone again! Thank you for your sincere dedicationto those of us who want to make a difference in our lives."Terri Stuckey, Chardon, Ohio
Click here to get your Turbulence Training workouts:=> TURBULENCE TRAINING
"Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. Within 3-4 weeks of doing the Turbulence Training program, I lost the last 8 pounds, and am now happy to be at my pre-pregnancy weight- and stronger than I was before."Annette Allen
Read Turbulence Training Review
Let's start with some simple rules on how to pick the exercises.
1. Exercises should always work multiple muscle groups.
2. Exercises should be done standing, whenever possible.
3. Exercises should be effective for fat loss even if only thebodyweight version is used (i.e. squats).
4. The hardest (most intense) exercises should always be first.
Before I explain the rules in detail, let's first cover the warm-up.
Every Turbulence Training workout starts with a general warm-up. By now, you should know that I don't like the traditional 5-minute cardio workout (excluding those who need it for injury purposes,according to their health care professional). The purpose of the warm-up is to specifically prepare your muscles for action. Walking on a treadmill for 5 minutes does little interms of preparing your body for strength training. Therefore, I start every workout with a general, total body circuit.
When putting together total-body workouts and warm-ups, I think about 4 "hot zones" on the body. And I have to address all four hot zones with exercises in the warm-up. The hot zones are:
a) Back of Legs
b) Upper Back
c) Chest
d) Abdominals
Why do I only worry about the back of legs? Because almost allmulti-joint movements that train the back of the legs will alsostress the quadriceps, even if only in a static contraction. Take for example, this general warm-up (to be used in place of thetreadmill):
A) Y-Squat (hold your hands over your head in a "Y" formation) - 15reps
B) Close-grip Pushups (kneeling or advanced) - 8 reps
C) Stick-up - 8 reps
Hopefully you can see how that hits all 4 hot zones through dynamicand static contractions. If you don't, let me know. Ok, now we are ready to move on to the meat of the workout. As stated above in the rules, we must pick our hardest, most intense exercises first, and perform them in sets of low reps.
Here's a Turbulence Training bodyweight-only, body-sculpting workout routine that I've designed to show you the correct exercise order, and the types of exercise that are best for changing your body. I'll be using this exact workout with one of my high-profile movie stars this afternoon. She needs to keep her body sculpted without bulking up. But she still needs to be strong, lean, and athletic for her fight scenes in the movie she is filming.
1A) Split Squat (8 reps) [Advanced use the Bulgarian Split Squat]
1B) Elevated Pushup (8 reps per side) [Kneeling or Advanced)
2A) Step-up (12 reps)
2B) Bodyweight Row (8 reps) (Beginner or Advanced)
3A) Stability Ball Jackknife (15 reps)
3B) Back Extension on Ball (15 reps)
Each superset (i.e. 1A & 1B) is done 3 times with no rest between exercises A and B, but with a 30 seconds rest after B, before you repeat the superset. Following the strength portion of the workout, complete the workout with Interval Training.
Each exercise uses multiple muscle groups, so that more calories will be burned during and after exercise.We also design each superset to use two intense, non-competing exercises. We use low reps where possible. We train for strength at the start of the workout when we are fresh. What do I mean by non-competing? That means, you should be able to perform the two exercises back to back with minimal fatiguing effects from the prior exercise.
You have to pair exercises that don't use the same muscle groups. The rules of exercise selection and exercise order will allow youto get lean, boost your metabolism, and to train with a high-intensity through out the entire workout. So when I put the exercises together, it is all about putting themin the right order to get you lean.
Click here to get the Turbulence Training workouts:=> TURBULENCE TRAINING
Full body workouts sculpt a better body faster,Craig Ballantyne, CSCS, MSCreator, Turbulence Training
P.S. You've asked, "Can women use Turbulence Training"?
I'll let these female clients answer...
"Everywhere I go, people who I haven't seen in a long time see meand are shocked at my transformation. For a 37 yearold, married, mother of 4 to hear that she looks "hot" or"terrific" is the ultimate compliment! Your program hascompletely changed me. I have tone muscles in places I neverthought would be tone again! Thank you for your sincere dedicationto those of us who want to make a difference in our lives."Terri Stuckey, Chardon, Ohio
Click here to get your Turbulence Training workouts:=> TURBULENCE TRAINING
"Wow! I have been a Certified Personal Trainer for 7 years and I have not seen any other program that works as quickly or effectively. Within 3-4 weeks of doing the Turbulence Training program, I lost the last 8 pounds, and am now happy to be at my pre-pregnancy weight- and stronger than I was before."Annette Allen
Read Turbulence Training Review
Sunday, November 22, 2009
Fat Loss Diet
You come across thousands of fat loss diets on the internet. How do you know which fat loss diet is the right one for you? To find the best fat loss diet for you read the following 5 simple tips.
Calorie intake is the first thing that you should look at. How many calories do you consume per day? You can find formulas on the internet that you can use to find out how many calories you should have per day.
You should only lower your calorie intake by only 100-300 calories only. Cutting calories to much should not be a part of a fat loss diet.
Proper nutrition is a must when following a fat loss diet. As part of any fat loss diet, you need to have a specific amount of each of the macro nutrients each day. 45% Carbohydrates, 35% Protein and 20% Fat should be eaten each and every day, spread out throughout the day.
You need to space out your meals evenly throughout the day. You will need to eat more frequently on a fat loss diet than just the regular 3 meals that you are probably used to.
Each day you need to eat every 2-3 hours and spread it out in 5-7 meals. You can cause many negative problems with your body during a fat loss diet if you only eat 1-3 times per day.
A good fat loss plan requires that you drink water every day. To reshape your body and lose weight you must increase your water intake. Not drinking enough water my cause your body to become dehydrated.
There are many side effects of dehydration, and these side effects will be a problem for other steps in your fat loss diet.
Adding exercise is the most important step in your fat loss diet. It is crucial that you start exercising as soon as possible if you are not already exercising. Decreasing your calorie intake alone cannot help you lose weight.
The more lean muscle mass, you have the faster your body burns fat. Lean muscle mass is built through exercise.
A good fat loss plan requires both cardio exercise and weight training. Choosing a correct plan for a fat loss diet incorporates many factors. To reach your goals quicker you should follow all of the steps listed above. These are a great start to a good fat loss diet plan.
Calorie intake is the first thing that you should look at. How many calories do you consume per day? You can find formulas on the internet that you can use to find out how many calories you should have per day.
You should only lower your calorie intake by only 100-300 calories only. Cutting calories to much should not be a part of a fat loss diet.
Proper nutrition is a must when following a fat loss diet. As part of any fat loss diet, you need to have a specific amount of each of the macro nutrients each day. 45% Carbohydrates, 35% Protein and 20% Fat should be eaten each and every day, spread out throughout the day.
You need to space out your meals evenly throughout the day. You will need to eat more frequently on a fat loss diet than just the regular 3 meals that you are probably used to.
Each day you need to eat every 2-3 hours and spread it out in 5-7 meals. You can cause many negative problems with your body during a fat loss diet if you only eat 1-3 times per day.
A good fat loss plan requires that you drink water every day. To reshape your body and lose weight you must increase your water intake. Not drinking enough water my cause your body to become dehydrated.
There are many side effects of dehydration, and these side effects will be a problem for other steps in your fat loss diet.
Adding exercise is the most important step in your fat loss diet. It is crucial that you start exercising as soon as possible if you are not already exercising. Decreasing your calorie intake alone cannot help you lose weight.
The more lean muscle mass, you have the faster your body burns fat. Lean muscle mass is built through exercise.
A good fat loss plan requires both cardio exercise and weight training. Choosing a correct plan for a fat loss diet incorporates many factors. To reach your goals quicker you should follow all of the steps listed above. These are a great start to a good fat loss diet plan.
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