13 Foods That Trim down Your Body the Natural Way

With 2016 nearly here, many #people will be on a huge health kick, looking for all the best foods that trim down your body. It’s easy to want a quick fix solution to trimming down, but if you want to know a secret, most of us make it way too hard. Trimming down the natural and healthy way is really quite simple, and more so than you think. To trim down the easy way, and actually not go hungry or suffer from poor nutrition, all we need to do is choose a larger amount of simple, healthy foods. All the foods below will naturally help you drop pounds the way your body prefers and was meant to do. Try just filling your plate with these foods that trim down your body each day, and in no #time you’ll slim down the natural and smart way, without going hungry or feel like you’re dieting. Better yet, pair as many of them together as possible for meals and snacks, and have fun coming up with new combinations!

 1. Fish

Fish is one superfood I will always be an advocate of and it’s one of the best foods that trim down your body quickly. Why? It’s high in amino acids that digest seamlessly in your #body, for immediate use to repair and increase your lean muscle mass. It’s also almost fat free, low in #calories and contains no carbs at all. Pair fish with some of the healthy foods #below for the most filling benefits and eat 4-5 servings a week. Regardless that some sources can be high in mercury, if you choose a good source, fish is a much better alternative than choosing meat for #weight loss.

2. Greens

Greens are my favorite trim food of all. Kale, spinach, arugula, romaine, collards, etc, they’re all amazing for you. They balance the mind, body and they’re so low in #calories, but fill you up quickly. Due to their intense nutrient profile, greens also signal immediate nourishment to your brain, which satisfies it sooner. When you eat foods with little nutrients, it’s easier to naturally be hungrier because your body isn’t getting the nutrients it wants and needs. Eating greens takes care of that because they’re high in vitamins, antioxidants and minerals that your #body literally craves. Eat a huge salad or bowl of steamed greens and see if you don’t agree with me!

3. Veggies

While you’re upping your greens, don’t forget about veggies too! My favorite veggies are celery, turnips, pumpkin, squash, sweet potatoes and carrots, but any veggie is game. Do be careful with white potatoes as they can spike your blood sugar just like a refined piece of bread would. Opt for purple red or sweet potatoes instead. Also, as long as you tolerate them, don’t forget about broccoli, Brussels sprouts, cauliflower, onions and cabbage either. They’re brimming with nutrition! All veggies are full of vitamins, fiber and water, which fill you up, add bulk and ensure your #body gets exactly what it needs. Cooking them makes them easier to digest than eating them raw, so don’t think they need to be raw to get all the healthy #benefits.

4. Egg Whites

Egg whites are the lowest calorie source of animal protein per ounce. For ¼ cup of egg whites, you’re only looking at 25 calories, no fat, no carbs and straight protein. Don’t fear the whole yolk as long as you keep it to one a day, but egg whites are the most figure friendly option of the two. Egg whites can be added to anything, be it a smoothie, oatmeal or cooked up with some veggies. Any way you want to use them is great. They fill you up and hold you over for a long time, with very little #calories in them. This trims you down in no time, but be sure to get a little healthy fat from other sources if you can. Eating all protein and no fat all the #time isn’t good for your metabolism long term. Short term though, #egg whites will trim you down incredibly fast.

5. Nonfat Greek Yogurt

I adore nonfat Greek yogurt. Even if I don’t eat any other animal protein source, which I try to monitor, I always eat Greek yogurt, plain and unsweetened. It is the perfect anti-stress, low sugar and high protein snack. It contains calcium, magnesium, potassium, iron, Vitamin B12, Vitamin D and a large amount of zinc as well. Yogurt is a food more #women need to be eating, but not the high sugar varieties most of us are used to. Choose plain, unsweetened Greek yogurt and pair it with a low sugar fruit like berries, or some stevia to sweeten it up without adding sugar. I use it in smoothies as well, as it makes for a delicious ice cream like shake that’s secretly healthy for you! The probiotics, protein, low sugar and fat-free qualities of Greek yogurt help you drop pounds quickly, despite that it comes from a dairy source.

6. Psyllium Husks

If you haven’t heard of psyllium husks, let me introduce you to your blood sugar, digestive tract and appetite’s #best friend. Psyllium husk is a straight plant fiber that acts in the body exactly like #chia seeds do, but it is calorie free. It’s high in soluble and insoluble fiber, swells in the digestive tract to fill you up and helps excrete wastes through the #body. Just be sure not to use too much! ⅛ tsp. added to two of your meals or snacks a day is just enough!

7. Hemp Protein

Hemp protein is by far my favorite single source of vegan protein. It’s rich in heart healthy omega 3 fatty acids, protein, magnesium, B vitamins, Vitamin E, manganese, copper, zinc and fiber. It’s also lower in fat per serving than hemp seeds, which are richer in fat. Hemp protein is simply the straight protein derived from raw hemp seeds and is an incredible source of easy to digest protein with all essential amino acids. It helps increase lean muscle and it’s very easy to digest, even though it has a lot of fiber per serving. I add hemp protein to smoothies, energy bars and even homemade puddings with Greek yogurt and stevia. Hemp protein also thickens up recipes nicely, so you can use it for baking as well. It will work like any other lean protein source to increase lean muscle mass and burn fat, but it’s more alkaline and friendly to your #body than animal sources like whey.

8. Oats

Oats are by far one of the best grains to consume, if not the best. They’re easy to digest for most #people, and if you’re scared of gluten contamination, just buy gluten-free like I do. Oats are a rich source of fiber and protein, they’re almost fat-free and they’re rich in heart healthy vitamins and minerals. Oats are unique to other grains, because they contain more protein per serving and they're just a couple grams under the almighty quinoa seed. I find oats easier to digest than quinoa, and enjoy their milder, nuttier texture. Oats are also one of the most filling foods you can eat to start your day. You can also add them to smoothies, use them to thicken omelets, muffins or even a healthy veggie meatloaf. Oats help burn fat in the body by increasing your fiber intake and protein intake. Since they stabilize your blood sugar, they also keep your insulin from storing fat in your #body and keep it even to prevent blood sugar surges.

9. Coconut

Coconut is one of my personal favorite foods for a few reasons. First, it helps stabilize your mood, enhance your mental focus and reduce stress. This relates to #weight loss for a few reasons. It helps to keep you from reaching for sugar as a quick source of fuel, and it also reduces your cortisol levels from high levels of stress. Next, coconut is high in fiber, which promotes a full feeling, and its healthy fats are burned by your liver to help increase fat burn in your #body. Just be sure to stick to all unsweetened forms of coconut. I highly recommend unsweetened coconut shreds to add to oatmeal, baking recipes or energy bars. You can also stir it in your yogurt for a filling snack. I like to use raw coconut butter in my smoothies, or as a butter replacement. I also like to eat it 1 tbsp. at a #time off the spoon when I’m hungry and need a quick energy source. #Coconut oil is the best oil to cook with since it holds its nutrients at high heat levels and will help increase fullness quicker in your meals.

10. Berries

Berries are just bursting with fat burning properties. Since they’re low in sugar, they won’t mess with your glycemic index at all. They’re also rich in antioxidants, fiber and vitamins and minerals which help release toxins from stored fat in the #body. Berries enhance your mood as well. Just adding ¼ cup to your smoothies, to your oatmeal or your yogurt is a great way to enjoy them, though the possibilities are endless!

11. Flaxseeds

Flaxseeds are full of fiber, just like #chia seeds, and have a host of omega 3 fatty acids to increase fat burning in the body, regulate your blood sugar and their fiber content helps increase satiety. They also contain phytoestrogens, which act like hormones in your #body, helping to relieve stress from low estrogen levels. They also help give you great #skin, as a bonus! Add ground flaxseeds, not whole, to your smoothies, yogurt, oatmeal or even cooked veggies. Their fiber helps promote regularity, which will help reduce stored toxins from your body and fight off excess water #weight.

12. Cucumbers

I adore cucumbers! They’re not just low in #calories, but filled with slimming potassium and Vitamin C. Cucumbers are also a great way to hydrate after a workout and they are a natural detoxifying fruit (yes, they’re a fruit). I freeze cubes of chopped organic cucumbers and use them in smoothies instead of bananas to lower the sugar content, increase the water content and give my smoothies a delicious, fresh taste. Try it for yourself and see how you like it!

13. Lemons

Lastly, let’s give lemons some love! Lemons are fat burning machines! They’re naturally slimming because they help move toxins out of the body and reduce stress due to their Vitamin C content. They also act as a natural diuretic to release stored water weight in your body. I like to drink lemon water when I have a headache or a stomachache and I always feel better within half an hour. They help alkalize your whole body and reduce acid contents in your blood, #stomach and your lymph fluids. Lemons also help to reduce pain and inflammation in the #body, and can even help with constipation. Brew a hot cup of water, add a few lemon slices and drink up. You won’t believe how good this is, any #time of the day. It will help trim you down naturally, without you having to go on some crazy Master Cleanse using lemons!
Obviously, there are many, many other slimming foods out there. Some of my other favorites include almonds, raw chocolate, herbs and spices and certain superfoods. I’d love to hear your favorite slimming foods if you have any. Being slim is not about starving! It’s about feeding your body with high quality ingredients that naturally keep you at a great #weight the right way. What’s your favorite slimming food?

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5 Tips for Starting a Fitness Routine

Take the dread out of getting fit! It really doesn’t have to seem like an chore to get a fitness routine going, and stick with it. You’re most likely to follow through if workouts are planned in advance and you have realistic goals that have some flexibility.


Before you get started, remember that if you want to lose weight and feel healthy, you’ll need the right foods to fuel your body. You might like 11 Top-Rated Skinny Recipes Under 275 Calories, 5 Guilt-Free Comfort Foods with Fewer Than 275 Calories, and the 7-Day Clean Eating Menu.


1. Take Small Steps

Studies show it only takes 20 minutes of exercise for the brain to release the feel-good endorphins that lift your mood. Start with 20 minutes, then add about 10 minutes to the workout each week to ease yourself back in. If you’re really pressed for time and need a jumpstart, try Beginner’s 4-Minute Fat Blaster Workout or 4-Minute Lean-Down Workout.


2. Schedule Your Workouts

You know how it works. If you don’t schedule something, it doesn’t happen. Treat your fitness routine like any other important commitment and give it the priority it deserves. You’re worth it!


3. Try Something New

The best way to beat the holiday fitness slump is to enjoy your workout. Let’s face it. If you hate to do a specific exercise, you aren’t going to keep it up. After all, not everyone is designed to be a runner. Don’t be afraid to try new exercises and figure out which ones work best for you.


4. Find a Workout Buddy or Group

Team up with a friend who will keep you motivated and on track for success. Fitness classes are a smart way to stay motivated, too, because you can share and receive support from other class members.


5. Embrace Weights

The ideal workout combines cardio and strength training. Yes, strength training! Women are often afraid to lift weights out of fear of developing man-muscles. However, pumping iron tightens the body while boosting metabolism for faster weight loss. Try this 4-Minute Kettle Bell Fat Blaster.

These tips for jumping into a fitness routine will help get your body back in gear now that the holidays are over.

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Juicing Recipes for Health: Top 10 Healthy Juice Recipes

I remember the first time I saw someone carrying around a Mason Jar around filled with a thick green looking substance.  Inside was a kale smoothie based off of a juicing recipe that was packed: fiber, vitamins, and all the different types of green fruits and vegetables imaginable. It was in a word, incredible.
There is no doubt that juicing has taken the health world by storm, and you can hardly go a day without seeing someone gulping down a glass full of liquid produce.  If you are looking to quench your thirst through juicing, let’s take a look at the top 10 juicing recipes for health that you can make yourself.

Classic Green Juice

This is a classic green juice recipe.  For some added zing, squeeze in a few drops of lemon, and feel free to omit the ginger if you would rather your juice not be spicy.

You will need:

• 1 green apple
• 1 inch knob ginger
• 5 large stalks celery
• 1 cucumber
• 1 large handful parsley
• 5 stalks kale

Pink Lady Juice

If you enjoy juices that are on the fruitier side, this recipe will work great for you.
You will need:

• 1 pear
• 1 beet
• 1 to 2 inches of ginger
• 1 ½ cups of pineapple cut up into chunks

Veggie Ginger Juice

For some spice action, this is a standard juice that mixes together different vegetables.  This recipe is a great juice for the cold months to warm up your body.
You will need:

• 3 large carrots
• 1 beet
• 1 green apple
• 4 large stalks of celery
• 1 large handful of spinach, parsley, or other dark green vegetable
• 1 small cucumber
• 1 inch of knob ginger

Total Health Booster

This juice will give you a gulp of vitamins (A, B, C, E) to fuels your entire body.  It is great for promoting strong bones and younger-looking skin.
You will need:

• 1 medium apple that is cored and cubed
• 2 medium soft pears (such as Bartlett) that is cored and cubed
• 1/2 cup of fresh cherries with pits removed (or frozen and thawed)

Steps:

1. In your blender, combine the apple, pears, and cherries and blend until smooth.
2. Strain the juice and thin with water, if desired.
3. Before you serve, garnish your Health Booster with fresh cherries.

Antioxidant Supreme

By now, most of us are aware of the power of antioxidants.  This juicing recipe is packed with berries that are bursting with potent anti-aging benefits.
You will need:

• 1 cup of fresh blueberries (or frozen)
• 1 cup of fresh strawberries, halved (or frozen)
• 2 cups of peeled and coarsely chopped mango
• 1/4 cup of water

Steps:

1. In a blender, combine all your fruit: blueberries, strawberries, and mango.
2. Add water and blend until smooth.
3. Strain juice and thin with water, if desired.
4. Garnish juice with sliced mango, blueberries, and strawberries before serving.

Energy Upper

Fruit is natural, and the sugars from natural fruit will give you an instant boost.  And with this juice, the electrolyte-loaded coconut water will help to keep you hydrated throughout the day.
You will need:

• 1 can of lychee in syrup, drained and rinsed
• 1 cup of frozen and thawed sliced peaches
• 3/4 cups of coconut water (you may choose to use regular water if you do not have coconut water on hand)

Steps:

1. In a blender, combine your lychees, peaches, and coconut water.
2. Blend well and until smooth.
3. Strain the juice and thin with water, if desired.
4. Serve and enjoy.

Immunity Booster

If you are feeling a bit under the weather, this juicing recipe is a vitamin bomb that packs more vitamins than any pill, and will definitely help ward off seasonal colds or allergies.
You will need:

• 1 grapefruit that is peeled and cut into chunks
• 2 medium oranges to be peeled and cut into chunks
• 3 kiwis peeled and cut into chunks

Steps:

1. Combine your grapefruit, oranges, and kiwis into a blender.
2. Blend until smooth.
3. Strain juice and thin with water, if desired.
4. Serve and enjoy.

Post-Workout Refuel

If you workout, you are definitely doing what you need to in order to keep your body healthy and strong.  This juicing recipe incorporates protein-packed almonds that will help to build and repair your muscles.  Also, the potassium in the nuts and sweet potato will help to balance your electrolytes and fluids.
You will need:

• 2 medium oranges peeled and cut into chunks
• 1/4 cup of whole and raw almonds
• 1 small sweet potato that has been scrubbed and coarsely chopped
• 1 medium apple to be cored and cubed
• 1/2 cup of water

Steps:

1. In a blender, combine your oranges, almonds, sweet potato, apple, and water.
2. Blend until smooth.
3. Strain juice and add water, if desired.
4. Serve and enjoy.

Detox Juice

For a full-body detox, this juicing recipe is one that is high in fiber with veggies and fruit that will help to keep things moving through your digestive tract.  It is also packed with ginger to naturally calm and soothe your stomach.
You will need:

1. 2 tablespoons of peeled and chopped fresh ginger
2. 1 medium beet that has been scrubbed and coarsely chopped
3. 4 medium carrots that are scrubbed and sliced
4. 1 medium apple to be cored and cubed
5. 1 cup of water

Steps:

• In a blender, combine your ginger, beet, carrots, apple, and water.
• Blend until smooth.
• Strain juice and add water, if desired.
• Serve and enjoy.

Summertime Mojito

This summertime juice is a virgin mojito that is fresh, simple, and delicious.
You will need:

• 1 cucumber
• 1 large pear
• 1 large handful of mint
• ½ of a lime

Drink Healthfully

Juicing is a great way to (literally) squeeze fruits and vegetables into your diet.  Especially if you typically do not eat a lot of fruits and vegetables, juicing gives you the opportunity to fuel and replenish your body with natural sugars and vitamins.

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Cardio-Boxing for Super Fitness

Sports scientists agree that cardio-boxing is one of the best forms of exercise, because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.

The major benefits of cardio-boxing include:

 Increased Stamina
 Increased Strength
 Increased Speed
Increased Coordination

Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defence and fitness and usually consists of:

 Adjusted heart rate work 
Actual boxing techniques 

 The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced.  For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

 Cardio

The best way to measure the effects of an exercise program on your body is to check your pulse.

The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.

You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.

Now you have your exercising pulse rate or heartbeats per minute.  We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. 

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. 

50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.

Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.

Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.

Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.

 

 
Boxing

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further.  When moving forward in this boxing stance the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows.  When moving sideward to the right, the right foot moves first followed by the left.  When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly.   In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

             

Punching

A left jab has many uses, it can be used for both offensive and
Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

Damian@FitnHealthy

Jillian Michaels Banish Fat Boost Metabolism Cardio Circuit

Jillian Michaels Banish Fat Boost Metabolism Cardio Circuit 3 fires upyour metabolism to help you lose weight fast! 

Jillian Michaels's fierceformula adds strength and ab exercises to dynamic cardio for increasedfat loss. 

Boost your body's calorie-burning power and lose up to 5pounds a week with Banish Fat Boost Metabolism.

Coconut Oil and Weight loss

Coconut oil and weight loss.

Many people think that because virgin coconut oil has a high proportion of saturated fat it is bad for you to eat. This is one of the greatest myths surrounding coconut oil and now turn to dispelling this myth and seeing how you can use coconut oil as a an aid to weight loss.

 The chemical make-up of coconut fats 90% of coconut oil is saturated fat. Sounds like a nightmare, doesn't it, but a closer examination reveals the surprising truth.

This is because most of the saturated fatty acids in coconut oil are what are known as medium chain triglycerides. Medium chain triglycerides are actually easier for your body to break down than other saturated fats. Especially those found in fast food and other artificially created products. This is because there are fundamental differences in the chain composition in these fats which mean
they are harder for your body to breakdown - which in turn means they are more likely to accumulate in your arteries and in your skin tissue. 

Further, the saturated fats in coconut oil - especially the Lauric acid actually increase the body's metabolism and promote optimal health of the thyroid and enzymes systems. Having a high metabolism means that the body burns calories at an increased rate. This is due to the acidity of your stomach acid and how effectively it can convert food to energy. Having a healthy gut will greatly
increase your chances of having a high metabolism and help you start shedding weight.

The enzymes contained within coconut oil actually act as catalysts to your stomach acid and help you break down fat at an increased rate- and as your metabolism is also increased you can burn a higher proportion of the calories you take in. They also help to promote a healthy gut by fighting bacteria and strengthening the stomach lining. Hence coconut oil actually is much better for you to use in cooking and food than other alternatives as it has added benefits not found in vegetable and olive oil.

Virgin coconut oil as it contains 50% Lauric acid is definitely well worth including in your diet. The easiest ways to do this are to replace your cooking oil with coconut oil - which incidentally is much more complimentary to the tastes of many foods, especially curries and stir-fry’s. Alternatively you can also use coconut milk more regularly in your cooking as it can be a key ingredient in
a variety of delicious curries.

Damian@FitnHealthy

Pre- and Post-workout Nutrition for High-Intensity Interval Training

 

High-intensity interval training (HIIT) has become hugely popular thanks to real results in shorter periods of time and extensive benefits. With busy schedules the norm, it’s no wonder so many clients and potential clients are now seeking out these kinds of workouts.

HIIT, which involves repeated sessions of relatively brief, intermittent exercise, usually performed at very high intensity, can be easily modified for various client needs and fitness levels. When combined with an expert nutrition program, personalized HIIT programs can elicit serious results and health benefits, including: 

Improve blood pressure and cardiovascular health
Improved insulin sensitivity
Improved body composition

Whether you’re adding HIIT to your own personal fitness program or ramping up client results and health benefits with this style of training, it’s important to understand the nutritional needs to support it from start to finish. While nutritional needs do vary by individual and training program, these nutrition plans and meal ideas for pre- and post-workout nutrition can help.
General Nutrition to Support a H.I.I.T. Program 

To get the most out of any fitness program, you should follow a healthy meal plan in general. Effective and well-rounded nutrition programs are based on a variety of healthful ingredients such as whole grains, fruits and vegetables, and lean proteins. The best nutrition plans provide adequate calories and macronutrients such as carbohydrates to fuel the body and provide energy stores for workouts. It’s important that these are expertly created programs that allow you to stay within your scope of practice and prevent clients adopting a restrictive diet that may inhibit their success. Adequate water is also a must to ensure complete hydration during workouts.
 

Pre-workout Nutrition for HIIT

Due to the intensity of these workouts, it’s vital to follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout. Plan on a moderate- to high-carbohydrate meal that also includes protein approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout. Good options for a pre-workout meal include: 

Whole-wheat toast with peanut butter and banana
Non-fat Greek yogurt or cottage cheese with fruit
Dried fruit and almonds
Post-workout Nutrition for HIIT

The biggest nutritional concern post-workout is replacing energy stores (glycogen) and repairing muscles that have been broken down during the intense workout. Again, a combination of carbohydrates and protein has been shown to be most effective. Research shows that a 3:1 ratio of carbohydrates to protein within 30 minutes of completing a HIIT workout is best for replacing energy stores in preparation for the next high-intensity workout. 

 

Suggestions for post-workout nutrition are similar to pre-workout meals and include:
Whole-grain cereal with fruit and soy milk
Whole-wheat crackers with fruit and cheese
Hummus and pita bread

The best pre- and post-workout nutrition boosts energy and results—and motivation. 

Reference Gibala, M.J. (2007). High-intensity interval training: New insights. Gatorade Sports Science Institute Sports Science Exchange, 20, 2.

10 Steps on Improving Your Metabolism

Get 10 tips on how you can increase your metabolism, naturally. You'll be surprised at how little things can affect your metabolism in a big way.

Are you sluggish and low on energy?

Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts. You can dramatically improve your metabolism, and boost your energy levels without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:

Drink Water – Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat. Drinking water before meals will fill your stomach so you feel full and prevent overeating. Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.
  

 Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don't Skip Breakfast – Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn't drive your car to work on an empty tank, and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories.

Don't Fear Fat – Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.

Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating "healthy" fast food, frozen dinners, and other processed choices. If it's man-made, it's not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily – Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily, the better you will feel overall.

Do Cardiovascular Exercise – Cardio exercise is necessary for heart and lung health. It also burns calories. Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle. Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.

 

HIIT is basically alternating low intensity and moderate to high intensity cardio training.  For example, a 20 minute HIIT session would look similar to this:

Minute 1 and 2 – Low Intensity (Walking) Minute 3 and 4 – High Intensity (Light jogging or running) Minute 5 and 6 – Low Intensity Minute 7 and 8 – High Intensity and so on…

 

Weight Train – Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism will be.  Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc. If so, I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part, proper diet, detoxifying, and herbs can correct any ailments.

Damian@FitnHealthy

The Benefits Of Early Morning Running Exercise

If the thought of exercising in the crack of dawn only makes you wish to hit that snooze button much more, reconsider. Exercise sets the interest rate of your day. Starting off your entire day with a bang might give you a healthier mindset which means you make healthier food choices during the day. Learn about the perks of exercising at the start of the morning. It might prevent you from making excuses and keep you motivated to get out of bed, put on your sneakers and build up a sweat.

 It's a Consistent Workout

A large barrier to getting enough being active is often the fact that its hard to fit it right into a daily schedule. Its extra hard for those who have kids, work unpredictable hours, and have a somewhat spontaneous social life. Should you commit to working out in the morning, however, you’re way not as likely to have the excuse of things just appearing. Plus, you wont be exhausted from the rough day at the office. Actually, people who work out in the morning have been shown stick to their exercise plans much better than people who plan to exercise in the evening.

Habit Forming

Everyone has a morning routine. You might push the snooze button around the alarm clock three times before finally getting out of bed, or jump out of bed and head toward the coffee pot. Many people may shower before breakfast or their habit would be to shower after they eat. Your routines end up part of your nature. Exercise may become part of your morning routine and something of the most healthy habits you are able to develop. Those who exercise midday or in the evening may find that occasionally they're dissuaded from exercising due to unforeseen events. Working late or high-traffic after work might make you late for the session at the gym, so you choose to skip exercising. Exercising each morning eliminates the excuses because of not exercising. Set your alarm for Half an hour earlier than you normally wake and walk for 25 minutes before breakfast every day. If walking isn't feasible, do some stretching and body-weight exercises inside your bedroom before you have breakfast. Make morning exercise a part of your daily routine, and soon morning exercise turns into a healthy habit.

Enjoy Better Sleep

For those who have trouble falling asleep at night, early morning running exercise may help. According to a study conducted by researchers at Appalachian State University, exercising at the start of the morning improves the quality of the sleep cycle and enables you to sleep longer at night. Avoid squeezing inside a workout close to bedtime as this raises your body temperature and heartbeat, which might trigger insomnia. Understanding that you have an exercise session scheduled for at the start of the morning might keep you motivated to go to bed early which means you feel energized for your morning workout.

Better Fat burning capacity

A study by Belgian researchers published within the journal of Physiology found that male test subjects who ate an eating plan high in fat and carbohydrates, and involved in strenuous exercise for 60 to 1 hour 30 minutes before eating breakfast, gained hardly any weight despite eating a calorie-rich diet. Morning exercise might not be for everyone, but the benefits may outweigh the hassle of getting up earlier for exercise. The body continues to burn fat and calories after arms exercise. Exercising in the morning when your body -- inside a fasting state -- burns fat more proficiently may improve your weight-loss efforts. While you lose fat and gain muscle mass, the body becomes even more efficient at losing fat.

More Energy

Exercise releases feel-good compounds like endorphins that enhance your mood and energy levels, an impact that can last well in to the afternoon if you get your workout at the beginning of. Plus, exercising in the morning will help you sleep better than if you exercise later in the evening, since you’re not receiving that extra energy boost as you’re attempting to settle in for the night.

Better Mood

Individuals who exercise in the mornings enjoy increased levels of energy throughout the day and improved mood. Exercise energizes the brain to produce endorphins. Endorphins are usually called feel-good hormones. They produce a feeling of well-being and sometimes cause the exerciser to feel a gentle euphoria, such as the a runner's high. Individuals who engage in 30 minutes or more of moderate exercise within the mornings can benefit from natural endorphins.

Damian@FitnHealthy

Difference Between BMI and BMR Calculators

Unlike Basal Metabolic Rate (BMR) Body Mass Index (BMI) is determined by an individual's height and body weight. It is widely used to determine whether the individual belongs to a healthy weight group. In simpler terms body mass index is the value that represents the weight status of human body in relation of the amount of fat present in it. Similar to Basal Metabolic Rate now it is also possible to easily calculate body mass index using BMI calculator for men and women. Similar to BMR calculator, body mass index calculators are simple tools those can be used for figuring out the amount of excess body fat present in one's body and also have a clear idea of the risks associated with this excess weight.

Body mass index is calculated depending upon the height and weight of an individual man and woman and can be broken down into four categories - underweight (BMI less than 18.5), normal (BMI between 18.5 and 24.9), overweight (BMI between 25 and 29.9) and obese (BMI is 30 or higher). According to researchers and experts these numbers are just fine as a general measurement of obesity for close to 95% of the population. But traditionally obesity has been defined as a certain cut off in the BMI scale and judging a person's obesity depending upon only his height and body weight, which is done by any BMI calculator for men and women is probably inadequate and not sufficiently efficient too. For people who are overweight but still maintain a good health - there body mass index doesn't properly reflect the health risks associated with their excess weight.

BMI and BMR calculator for both men and women are now widely used by doctors and health care professionals as quick screening tools but the BMI calculator for men that is now being widely used also has a number of possible drawbacks users are required to be aware about. One major drawback of both BMI and BMR calculators is the fact that they don't reveal anything regarding body composition like the amount of muscle and fat present in the body. This is a reason that conclusions based upon the results of these calculators might not always be accurate and also misleading in certain situations. People like players or body builders whose weights are pushed up by their muscle tissues have body mass index that is pretty high but they also have only little body fat. Activity level of the concerned individual, body type and location of fat in the body, age and ethnicity are other factors those should also be playing determining role in Basal Metabolic Rate and body mass index calculation but the current calculators those are now being offered online don't involves this factors in their calculations and that is precisely the reason that the results they show are only accurate up to a certain standard and it might not be a very good idea to fully depend upon them.

Source Harish Shinde | GO 

Cardio Training Habits for Success

If you're new to the world of fitness, first and foremost never over do it, and always get cleared by a medical doctor if you think you may have health considerations

 

Cardio short for cardiovascular training by design is different from resistance training. The main focal point of cardio training is to increase the fat burning process. This is accomplished by burning fat as the main fuel source. Weight resistance training builds bigger muscles and uses glucose (usable carbohydrates) as the main fuel source. Although if cardio training is intense (not able to talk and exercise simultaneously) glucose instead of fat will be used as the energy substrate. This is due to the fact that fat doesn't burn fast enough to keep up with rapid movements.

Like I mentioned before if you're a newbie to exercise take it slow by walking in your neighbor 3 days a week for 20 min, for the first 2 weeks and progress up to 4-5 days a week for 45-60 min, at the end of the 3rd and 4th week. After that, you can try more intense versions of cardio including: treadmills, ellipticals, stationary bikes, jogging and cross trainers. 

 

Choose a level where talking with your exercise partner is still possible for 15 minutes, 3x week for 2 weeks. You can progress up to 45-60 min 3x week. A rudimentary way of determining intensity level for these cardio modalities is 55% to 65% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220, then multiple that by either.55 or.65. 

This is a good range that will keep you in the fat burning mode and not burning glucose that you will need for your resistance training(glucose is the preferred fuel source during weight training).

Although the age predicted max heart rate is the most common method under use today it has one major flaw. Some 60 yr olds are in better shape that some 30 yr olds, but this method would fail to recognize such an important factor. I actually prefer using something called the Borg Scale to determine intensity which I outline a little later in this article. 

Advantages of cardio training: When your muscles need oxygen and nutrients it's your heart-lung complex (cardiovascular) that does the job. When your body has waste products that need to be expelled like carbon dioxide and metabolic wastes, your cardio system better be in tip top shape, or illness and disease might soon follow. The better shape you're in the more proficient your heart will be to pump blood to all the various organs. This translates into more energy for you throughout the day and a more rewarding and productive life. 

 

An out of shape person has his or her heart working overtime just to accomplish the minimal about of work required to maintain life. Now take that person and try to make them do something active beyond sitting on the couch. The heart will have a stressful time keeping up because it's all ready working hard. Shortness of breath, rapid heart beat, wheezing, loss of balance and fatigue are signs of a weak cardio system. 

The more cardio trained you are, the less your heart has to work. Who do you think has more energy a person with a resting heart rate of 80(how many times the heart beats in one minute) or a person with resting heart rate of 110 beats per minute? The person with the resting heart rate of 80 is more proficient in pumping blood throughout the body compared to the person who needs an extra 30 beats per minute to get the same amount of blood pumped throughout the body. 

A good method of determining of how hard you're working is something called the Borg Scale and my own preference of intensity feedback:

6, 7, 8 = very, very light
9, 10 = very light
11, 12 = fairly light
13, 14 = somewhat hard (correlates 55-65% age predicted max HR)
15, 16 = hard
17, 18 = very hard
19, 20 = very, very hard

You're your own master here, which is why I like using this scale. Begin with light sessions according to how you perceive your own exertion and work your way up until you can maintain 2 somewhat hard workouts for about 45-60 min, 2 x week along with another 2 light workout sessions alternating between the 2 for a total of 4 sessions a week. 

 

 Again, cardio training along with resistance training is essential to good health. It is also the cheapest and easiest way to exercise, just grab some running shoes and you're all set!

Damian@FitnHealthy

Cardio Wothout Burning Muscle

 

Cardio training is beneficial for your health. However, it is hard for a person to determine the perfect combination of training, diet and recovery time. Most athletes are aware that too much cardio can come at the price of muscle loss.

If you want to keep your fat percentage rate under control, you have to strike a healthy balance between diet and exercises. Both cardio and strength training are integral parts of a well balanced fitness program. However, can we say how much cardio is enough?

How long should it be?

The longer the cardio session continues, the more fat the body burns. This myth is still widespread among people who want to lose weight. In reality, a long cardio session, lasting an hour or two, will not burn the fat you want to get rid of; on the contrary, it may put your body in a catabolic state. Such a state poses the risk of muscle breakdown, which in turn leads to a slower metabolism. To put it in layman's terms: burning fat will become mission impossible or at least it will be very hard to achieve.

How much is too much?

There is no formula to measure what is the optimal duration of a cardio session.
It is very specific and it is determined not only by individual characteristics but by the fitness goals of the athlete as well.

If you design your fitness program, so that you have a low-intensity cardio session, it may not be as effective as you wish. On the other hand, if you overdo it with a high-intensity cardio, you may lose muscle tissue.

More than 2 hours a day is too much unless you are preparing for a marathon or for the Olympics. Half an hour will do you much more good than an endless session on the treadmill. You should pay attention to what you eat and how intensive is your workout. Consume sufficient amounts of proteins and calories, that will give your body fuel to endure the intensity of the workout.

Interval training

Some Fitness gurus claim that interval training is the best option for athletes that want to retain their muscle mass intact. Interval training combines the best of low and high intensity training. It is simply a series of intense activity intervals followed by intervals of lighter activity. It is a great addition to your workout because you can shake up the routine a little bit. The benefits are considerable: you will improve your aerobic capacity, burn more calories and less muscle and most importantly keep the boredom at bay

Last but not least, don't forget to eat healthy food rich in proteins. The fastest way to gain muscle without burning the muscle tissue you already have is to choose a balanced program and to take some kind of body building supplements that will give you energy, help you burn more calories and gain mass faster.

Source Ellie Dan |Go

How to do Crossfit style Workouts at Home

The bottom line is these are all workouts that (when done properly) provide unbelievable results in a short period of time. And results are what I care about.. 

Step 1: List All The Equipment and Exercises You Have Access To.

Let's start with the most obvious and fundamental piece of equipment your bodyweight. Exercises like push ups, air squats, burpees, sit ups, lunges, planks, sprints, and longer runs are all incredibly simple and effective. 

You can even add more complex movements like push up variations, one-legged squats, or Ab variations like russian twists.

Next, look at other equipment that you may have around the house. My personal favorite, and the only real piece of workout equipment that I own, is a kettlebell. The versatility of a kettlebell allows me to do kettlebell swings, cleans, snatches, presses, sumo deadlift high pulls, turkish get ups, goblet squats, and much more. I also have a jump rope which allows me to add single jumps and double unders into the mix. 

(If you are looking to outfit your home gym, these are the two things I recommend buying first.)

I know a lot of people usually have an old set of dumbbells lying around that can be used for presses, thrusters, rows, or for adding weight to traditional body weight movements like squats and lunges.
Even without a gym membership you should have no problem doing exercises like pull ups and dips. If you don't have access to a pull up bar or dip station, then you just aren't trying hard enough. A playground, tree branch, or concrete ledge can be used in place of a traditional pull up bar and a set of chairs can be used for dips. Don't be afraid to think outside the box when you don't have access to a gym full of equipment. 

The ledge in my condo's stairwell makes for a perfect place for pull ups.

Just keep in mind that CrossFit (and all good training) should be built around functional movements so you want to avoid things like crunches, bicep curls, or calf raises. 

Stick to compound exercises that place a higher demand on your entire body.

Step 2: Get Creative and List Even More Exercises.
You thought doing pull ups in a stairwell or chair dips was creative?
Not even close. Now it's time to really think outside the box.
A nearby bench or wall can be used for box jumps and step ups.
A hill or bridge can be used for incline sprints. Buckets can be filled with water for farmers' walks.
Water jugs can be used in place of dumbbells. A wall can be used for handstand push ups or wall climbs. Sand bags can be used for cleans or taken along on runs.
 

Nothing is off-limits.

The equipment that you use will most likely be things that you would find in a Home Depot rather than a Sports Authority.
If there is an object in your house that's heavy and awkward, chances are you could add it to your workouts. Just stay away from expensive electronics. 

Step 3: Fill the Bingo Hopper.
It is time to take the lists of exercises that you created in 

Steps 1 and 2 and load them into the bingo hopper.
 

What is the bingo hopper?
It's a model CrossFit uses for creating workouts with as much variety and intensity as possible. Just as your traditional bingo hopper selects bingo numbers at random, you should select and combine exercises at random when designing your workouts.

It is this variety that CrossFit says will provide your body with a unique and powerful stimulus at every workout. A stimulus that forces your body to adapt and get stronger consistently over long periods of time.

CrossFit is built around the preparation for the unknown and unknowable and the bingo hopper is the perfect representation of this viewpoint. Now that the hopper is loaded and ready to go, let's see how this equates to actual workouts.

Step 4: Create Benchmark Workouts.
There's no reason to reinvent the wheel if you don't have to, so I would start by browsing the list of CrossFit benchmark workouts, and seeing which ones you can do with the equipment you already have. Benchmark Girls like €Angie€ and €Cindy€ come to mind right away, since they require little more than your own body weight to perform.

From there, you can take other benchmark workouts and alter them to include the exercises that you can execute at home. Here are a few examples:

Fran

 Pick two high-power exercises and perform 21 reps of each, 15 reps of each, and 9 reps of each as fast as you possibly can. Record total time.
Example: 21-15-9 dumbbell thrusters and chair dips

Fight Gone Bad

Perform 5 exercises for 1 minute each. That's 1 round. Complete 3-5 rounds with a minute rest between each round. Count total reps.
Example: 1 minute each of sumo deadlift high pulls, kettlebell cleans, dumbbell push presses, goblet squats, sit ups. 

Rest 1 minute then repeat 2 more times.

The Chipper

 Pick 5-10 exercises and do 50-100 reps of each exercise. Complete all reps of one exercise before moving on to the next exercise.
Example: 50 lunges, 50 double unders, 50 kettlebell swings, 50 one-legged squats, 50 push ups, 50 box jumps, 50 hanging knees-to-elbows.

Helen

 Do 2-3 exercises for 10-25 reps each and separate each round with a 400 meter run. Record total time.
Example: 3 rounds for time of 21 jumping air squats, 12 handstand push ups, 400 meter run.

Karen

Perform 150-200 reps of the same exercise as fast as you can.
Example: 150 burpees for Time

Tabata Intervals
Pick an exercise and do 4-8 straight rounds of 20 seconds of work and 10 seconds of rest. Do this for 4-5 exercises with no additional rest in between. Record total reps.
Example: Tabata Abs. 6 sets each of sit ups, Russian twists, knee tucks, and leg raises.

Step 5: Vary your Workouts, Record your Results, and Test Benchmark Workouts on a Regular Basis.
Just as the bingo hopper model suggests, rarely should you repeat the same workout within a few weeks or even months of each other. Continue to create and execute new workouts, and use the benchmark workouts that you created in Step 4 to test your progress a few times a month.
The secret sauce of CrossFit is measuring the variables of a workout so you can compete with yourself in every training session. 

Record every workout that you do, along with the weight that you used and the time it took you to finish. This evidence-based approach to fitness will show you how you are improving over time so you won't have to rely on faulty measuring tools like a scale or your memory to tell you if you are becoming more fit.

I would recommend adding 2-3 days of CrossFit/metabolic conditioning to the 2-3 days of compound strength training that you are (hopefully) already doing. This should give you the fastest results in the least amount of time and we like results.

 

 Damian@FitnHealthy