When it comes to food, anything as close to its NATURAL state as
possible is best for weight loss and overall health.  Try to steer
clear of processed foods as much as possible.

 Muscle soreness is not always a good indicator of a good workout.
 Usually muscles get sore if you are doing something different or
something your body isn’t used to.  If you try a different exercise or
a different rep scheme or less rest in between sets, you are more
likely to get sore because you are doing something you didn’t do the
last few times you worked out.

Weight training not only burns calories while you are working out
but it also burns calories while you sleep.  Building lean muscle can
burn an extra 50-100 calories per pound per day!  Plus, you can add
cardio into your weight training workouts by keeping your rest time
low (about 30 seconds btwn exercises), doing circuit training (a
circuit of exercises without rest), or adding calorie-burning moves in
btwn your strength exercises (like squat jumps, lunge jumps, stairs,
push-ups, jumping jacks).

Make sure you are fatigued on your last 3-5 reps of each set when
you are resistence training.  The last few reps are the most important
for results!

* Write down your goals and make them visible every day to help to
keep you motivated and keep your aim on the target!

* Be realistic with your goals and the time frame in which you want
to acheive them.  Setting a series of small goals and reaching them
will keep you motivated for the long haul.

* Establish a plan containing the steps you will take to acheive
your goal.  Make sure you have the correct knowledge and tools you
need for success!  A personal trainer or nutritionist can help you to
create a plan that works for you.  If you can’t afford to hire a
trainer, try reading up on the topic and writing down a plan yourself,
then show it to someone you trust who is knowledgeable in the subject
of fitness.

* Training with weights won’t make you look bulky!  Challenging the
body with heavy weights (along with cardio and a healthy diet of
course) produces a lean and defined appearance, as opposed to a thick
and bulky one.

* Doing lots of crunches and ab work will reduce belly fat. Spot
reducing, or picking and choosing specific areas in which to burn fat,
doesn‘t work.  In order to burn fat, a workout should be created that
includes both cardiovascular and total body strength-training elements
along with a balanced nutrition program. This will decrease overall
body fat content, including the area around the midsection.

*  If the goal is fat loss, try to incorporate some calorie burning
intervals into your resistence training workouts.  For example, instead of
resting after a set on the chest press, immediately do a set of 15 mountain
climbers before doing the next set.  This will keep the heart rate up and
burn calories throughout the whole workout!

* It’s best to eat 5-6 small meals per day instead of 2-3 big ones.  The
reason for this is to keep the metabolism running all day and to prevent
spikes in blood sugar which will produce energy spikes as well as fat
storage.

* Resistence training can actually PREVENT the natural slowing of
metabolism as a person ages. The slow down in metabolism is in a big
part due to a
loss of muscle tissue. The loss of muscle tissue is directly related to a
lack of progressive resistance training and physical activity.  As long as
the body is kept active and an emphasis is placed on building and
maintaining lean muscle mass, the metabolism can be preserved or even
accelerated with age.

* It is considered healthy to lose 1-2 pounds of fat per week.  You may
lose more than that in the beginning of a weight loss program because of
water weight loss.

* All calories are NOT created equal.  That means that its not as simple as
burning more calories than you consume because you have to look at the
quality of food you are eating.  If all you ate each day was 1500 calories
worth of cheeseburgers and fries while your friend ate 1500 calories worth
of chicken breast, brown rice, and veggies, guess who would lose fat
quicker?  Whole, natural food ALWAYS beats out fatty processed food even if
the calories are the same.  The reason for this is that lean protein and
natural complex carbs are used more efficiently by the body.  They keep
blood sugar stable which helps the metabolism stay running properly all day
long.  Processed foods spike blood sugar which means a drop in energy and an
increase in body fat storage.  Keep quick fix meals at bay and you’ll be on
your way to lean, fit and healthy body!

*  High Intensity Interval Training (aka HIIT) is a great way to burn a ton
of calories in less time!  HIIT involves repetitions of high intensity
followed by recovery periods.  For example, try running on the treadmill for
2 minutes at a fast pace followed by 2 min of a moderate walk.  Repeat this
cycle for 20 minutes.

1. Muscle can’t turn into fat.  Muscle can be lost or gained and fat can be
lost or gained; one can’t turn into the other.

2. Every gram of carbohydrates holds 3 times its weight in water so if you
want to get rid of water weight or bloating, try to limit carbs the night
before!

3. There are 3500 calories in one pound of fat.  For example, if you ate 500
extra calories than your body needs per day for a week you would gain one
pound of fat.

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* Consistency is key!  You might not see results right away but stick
with your fitness program for at least 8 weeks before trying something
else.  It usually takes 6-8 weeks to see noticable progress.

* Try to eat 5-6 small meals instead of 2-3 big meals per day.  This
will keep the metabolism running all day long and prevent blood sugar
spikes which lead to excess fat storage.

* To make it easier to stick to a nutrition plan, prepare your meals
ahead of time.  Pick a day to cook your food in bulk (ie. bake a tray
of chicken breasts and 2 cups of brown rice) and use it througout the
week.  Then when you are in a hurry you won’t have to rely on fast
food!

Hey Guys!   If you happen to be in Barnes and Noble or Borders check out my latest article in Fitness & Physique Magazine entitled “The Best Foods for Fat Loss!” 

I’ll be posting a link to the article online next week.  Have a great weekend!

Becky