Better Energy with Balanced Nutrition

For a good health, proper nutrition is very important. In today’s world one needs to be active all the time but due to poor nutrition many people cannot reach their full potential. The human body needs balanced nutrition and exercise to function properly. A shortcut is fitness diet that would not only lead to good health but also energy boost and great performance. Following is the summary detail of a fitness diet.

Complex Carbohydrates

The intake of sugary food in large quantity makes one feel heavy, increases weight and effects health. For fitness diet, one has to cut down the intake of such food completely. Complex Carbohydrates are not only good for health but provide boost of energy for the body. Fitness diet includes wholegrain breads, oats, muesli and brown rice, pastas, beans, barley etc that act as energy boosters, make us feel light and full at the same time. These are important for staying healthy and preventing cardiovascular and other diseases.

Protein

Protein is found in meat, fish, poultry, milk products, legumes, and peanut butter. It is needed for building or repairing muscles, and for maintaining healthy hair, nails and skin. Foods from animal sources are high in protein, as well as zinc, iron and vitamin B12.

Fat

Fat is a concentrated source of energy or calories. Reducing the amount of fat in your diet lowers the number of calories. However, it is important to have enough ‘healthy fats’ in your diet, such as fats from fish, nuts, seeds and vegetable oils like Extra Virgin Coconut Oil.

It is important to avoid saturated (Except Extra Virgin Coconut Oil)  and trans fats or to have these in small amounts only. Saturated fats are found in cheese, ice cream, high fat dairy products, high fat meats, chicken skin, lard, shortening  and palm kernel oils. Trans fats are found mainly in baked goods, including those made with shortening, partially hydrogenated vegetable oils, and hard margarines.

Vitamins and Minerals

Vitamins and minerals are a very important part of fitness diet. One can take fresh fruits and vegetables or vitamin supplements to keep the body functioning right. Vitamins and minerals also give us an energy boost. Particularly Vitamin B Complex is very important for having good energy level.

Calcium needs increase for people over 50 years of age. Calcium is one of the vital nutrients for having healthy bones and preventing osteoporosis. Other benefits may include keeping a healthy weight and blood pressure. Examples of foods with high calcium are low-fat dairy products, canned fish with bones, calcium-fortified soy beverages, and calcium-enriched fruit juices.

Vitamin D is needed to help you balance calcium levels in your body for healthy bones. You need more vitamin D as you get older. Vitamin D is found in milk, fortified soy beverages, egg yolk, and fish.

Vitamin B6 needs also increase as people age. Vitamin B6 is important for protein metabolism and brain function. Food sources of vitamin B6 include fish, beef livers, meat, poultry, whole grains, nuts, dried beans, peas and lentils.

Vitamin B12 absorption decreases with age. Older adults absorb less vitamin B12 from foods and need to take vitamin B12 fortified foods or a supplement. Lack of vitamin B12 over a long time can cause a type of anemia, resulting in tiredness. Other symptoms include forgetfulness, difficulty thinking and concentrating, and possibly numbness or tingling in fingers and/or toes. Good food sources of vitamin B12 are milk products, meat, fish, poultry and eggs.

Folate is one of the B vitamins important for a healthy heart and blood cells. A lack of folate may cause anemia. Foods with folate are dried peas, beans, lentils, orange juice, dark green leafy vegetables and other vegetables, fruits, nuts and seeds.

Sodium or salt use may increase as people age, possibly due to less sense of taste. Too much sodium in your diet can increase your blood pressure. Try using unsalted herbs, spices and seasonings in cooking instead of adding salt to foods. Limit the use of salty foods, including instant soup, sauce and gravy mixes, soy sauce, salad dressings, and salted meats such as ham, bacon and sausages.

Fibre is important for your bowels and health. The bowels may become less active as people age, and this may cause constipation. Certain types of fibre can help to lower cholesterol and to keep blood sugar levels normal. Fibre may also help to manage or keep a healthy weight. Foods with fibre include whole grains, legumes, fruits and vegetables.

Water
Water is life. It regulates the body metabolism and improves circulation of blood in the body. A sufficient intake of water should be there in ones fitness diet. Instead of taking tea or coffee one should take green tea that will provide the benefits of tea as well as add to the water intake.

Can I take a multivitamin/mineral supplement?

Taking a multivitamin/mineral supplement once daily may be helpful  to meet their needs for folate and vitamins B6, B12 and D. Although supplements provide vitamins and minerals, these do not provide the protein, carbohydrates, fibre, and other health benefits that you need. Foods also have phytochemicals, which are not found in supplements. Woman Click Here. Man Click Here.

Get your free E-Book on Nutrition, Weight Loss and Weight Loss Supplements at www.ExpressFatLoss.com

Diet don’t work!

A few days ago I started working with a new client. She wants to lose weight. After a brief chat with her, she told me she’s tried almost every popular diet. She found with all those diets, the only results she’d get is a slower metabolism and all the weight back, even with some extra pounds!

I’m going to tell you once again, just in case you’ve missed it in my blog when I talked about diets…

Diets DON’ T  work. Period!

Get it?

Don’t try to diet to lose weight. Chances are, you will gain all your weight back – and probably more – after your diet.

So what is the solution? It’s simple. Change your lifestyle. Notice I didn’t say change your diet. I said lifestyle. What do I mean by lifestyle? Changing your habits and your behaviors. This is the only way to lose weight and keep it off for a lifetime.

Start with a few simple tips:

- Eat breakfast every day – Your most important meal of the day!

- Eat every 3 hours – Keep your blood sugar more stable.

- Eat small portions – Eat more often but small portion

- Establish a good balance between carbohydrates, protein and fat. (40%-40%-20%)

- Consume healthy fats from good sources – Extra Virgin Coconut  or Olive oil, Flax seed oil, Avocado, Salmon

- Set aside a time for your favorite meal or snack

To get a complete guide for your weight loss and building lean muscle, I highly recommended the Ultimate Guide to Express Fat Loss. In there, you’ll find all the information you need for successful weight loss. Including 18 different meal plan with grocery list to give you all what you need to be another success story on weight loss.

Once you discover how to  change your lifestyle, you’ll see it’s easy to keep the weight off. Stop the yo-yo dieting. It’s not working. When you know what to do, you will see it’s much easier to lose weight and keep it off.

Keep Moving, Stay Fit!

5 Basic Workout Tips

This is  5 Basic Workout Tips. These 5 points are crucial to your success. Let’s see what are they and why they are important.

1.Have FUN with your workout . Some people, when they start a workout program, think they need to train a lot because they assume more is better and that it must hurt and be dreadful. At first, your muscles won’t bet ready to do much more than they were doing before your workout program began. You will increase your chances of success by initially moderating your activity, setting and targeting specific training goals and by varying and making training fun. In the Ultimate Guide to Express Fat Loss, I give you 4 months of workout training with a good plan for progression with each exercise.

2. The 2 most important times to eat. As you now know, nutrition is important to your success if you want gain muscle and get lean. I recommend that you eat 3 meals and 2 to 3 snacks a day. The 2 most important times to eat are when you wake up and after you train. You need a good breakfast to get the fuel to start your day. A good breakfast should consist of carbs (oatmeal, whole wheat bread or whole grain unsweetened cereal) protein (egg white, low fat cottage cheese, skim milk), 1 piece of fruit and a good source of fat (Extra Virgin Coconut Oil, Flax Seed Oil, Avocado) 

It is equally important to refuel immediately after you train, when your body’s cells are most receptive to replenishing the energy they just spent. A good way to do this is with a protein shake made with protein powder and fruit juice. When you buy the Ultimate Guide to Express Fat Loss you will receive as a bonus (value of $39.95) 190 Smoothies and protein shakes recipes. These are great tools for your post workout shake.

3.       Challenging exercises are good for you . When an exercise is hard and you don’t like it, resist the temptation to avoid it. Exercises that involve multi-joint muscles encourage muscle growth and burn more calories, but they are usually harder. However, you will get way more benefit than an isolation exercise that only trains one muscle. As your fitness level increases those exercises will become easier to do. My Express Fat Loss Program is based on multi-joint movements and this is the best way to get great results in short time.

4.       The importance of recovery. When you force a muscle to work through resistance, you are actually tearing down muscle fibers. Your muscles will repair and recover with rest and good nutrition. This is why it is important to not train the same muscles group 2 days in a row.

5.       Avoid boredom. Don’t do the same workout over and over. You will not enjoy your workout program and you will get bored. Change your program on a regular basis, for example, every 4 to 6 weeks. By doing this, you will keep challenging your muscles and keep seeing results. To read more on the subject, look at this other article I wrote – Change your workout program

Next time you hit the gym, remember those 5 tips and Keep Lifting, Keep Moving and Stay Fit!

Be careful with protein bars!

Since you’ve started to read my tips, you know the importance of eating 5 or 6 meals a day to maintain a healthy weight and keep your energy
levels high. This is very important if you work out on a regular basis. It can be hard to cook all these meals every day, and this is why I like
protein bars. Protein bars can be a great snack, but they can destroy your good intentions too!

The other day, I visited my friend at his supplement store. I started to look at all the bars you can buy. Now you have the choice from
meal replacement or diet bars, protein bars, and energy bars. For someone who had no idea what to buy, this could be very confusing.

Each bar contains different levels of protein, carbohydrates, fat and sugar. Picking the right one depends on your goal. Let me explain little
bit more:

If we look first at the energy bars, the name says it all. The purpose of the energy bar is to give you a boost of energy.  This is great
for endurance athletes like cyclists or marathoners. I’m sure you figured out that the main ingredient is carbohydrates to give
you the energy you need to keep you going during the event.

Meal replacements bars are mostly “diet” bars. This type of bar contains the least amount of calories and more carbohydrates than protein.
Again, the name tells you what it is for – a meal or snack replacement. In the mean time it’s a good choice for a pre or post-workout snack.

The last one is the protein bar. The protein bar is designed for people who are training and trying to lose weight. This type of bar
had a high level of protein to help you build muscles, and burn fat.

Nutrition bars can be a good and healthy choice once in a while, but it’s important to read the labels carefully. Many bars are
full of sugar, which can make them just as bad as a regular chocolate bar. Make sure to always choose one that contains
little refined sugar and – and this isvery important – is low in saturated fats.

My 2 best choices are from Isagenix- Isalean for meal replacement and  Labrada Nutrition – Lean cookie Bar - for Post workout snack.

Make sure you don’t abuse the nutrition bars. They can result in an increase in your body fat if you eat too much of these bars, especially if
you are a person who is not too active and trying to lose weight.

If you want to make sure you receive all tips in your email box you need to sign up at www.ExpressFatLoss.com

Healthy Snack Options for Rapid Fat Loss

As a fitness expert people always ask me, “What snacks can I eat that will help me lose ‘this’?” When they say “this” they are pointing to some part of their body that has a bit too much fat for their liking.
Now I think some people are waiting for me to say, “Oh, don’t worry, you can eat cookies, chips and candy all you want. Everyone has been lying to you. They actually make you thinner!”
Seriously, people really do want me to tell them what they WANT to hear.
But, fortunately, some people are serious when they ask that question. They really do want to know some healthy snack options for rapid fat loss.
So here’s what I tell them:

• Raw almonds, walnuts or pecans (Not the roasted variety. And don’t even think about the ones with sugar sprinkled on them!)
• Fruit or veggies cut up into sticks (Stay away from dipping them into things you know you shouldn’t)
• Hard boiled eggs
• Low-fat cottage cheese
• Hummus

Those are all great options. But if you really want to treat yourself you’ve gotta check out Prograde Cravers. You can find them here http://express.getprograde.com/cravers
They’re made with 100% organic dark chocolate. Plus, they’re only 180 calories and they’re out-of-this-world delicious.
Seriously, this isn’t your ordinary “tastes like chemicals or cardboard’ nutritional bar.
Definitely check them out.

PS – It’s best if you choose a variety of foods from the above list. But please realize, you CANNOT find Prograde Cravers in stores anywhere. They’re only available through fitness pros such as myself. http://express.getprograde.com/cravers
PPS – I am a Prograde Nutrition partner

By ExpressFatLoss.com

How to lose weight fast with Strength Training Exercises?

Strength training basically means to work against the force coming from your body or different machines & equipments like free weights, weight machines, barbells etc.
In Strength training exercises muscles are overload by using different combinations of type, intensity, frequency and duration of workouts. Remember progression and frequency is two key elements in strength training exercises.

Muscles grow in size when your body is at rest. You can train on alternating days but it’s also ok if you train like five-days in a row without training the same muscle groups on two-successive days.
Women can also do strength training exercises. They have  less muscle hypertrophy hormones as compared to man and therefore doing strength training exercises will not build muscles in them as depicted in several woman in magazines.

Benefits of Strength Training Exercises:

•    Corrected Muscular Imbalance
•    Strong Heart
•    Better Energy Level
•    Fast weight loss
•    Increased bone density
•    Better cholesterol level
•    Increased muscle growth
•    And many more…

Key Rules of Strength training Exercises:

• Always start your workout with large muscle groups (compound exercises) and end with small muscle groups.
• Start workouts with strength training exercises and then do cardio.
• Use right technique, right posture.
• Maintain proper breathing and exhale at exertion times.
• Use eight to twelve reps per set. Also change the number of sets & reps after every four to six weeks.
• Use resistance that is challenging to be lifted at least 8-reps-per-set.
• Attend 2-to-3 strength training sessions per week.
• Do strength training exercises before taking meal. Never do exercise just after taking meal.
• Drink water before, during and after your training session.

To know more about the Express Fat Loss Program

Top Vitamins for Women Revealed

Ok, so you know Vitamins and Minerals are important. Most every woman knows that.

However, not everyone understands WHY they are so important for their body. So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Woman’s Vitamins. Here’s what he had to say:

Vitamin A – This vitamin contributes to the health of you eyes, skin and nails.

Vitamin B – While B Vitamins are often referred to as “energy vitamins” they don’t actually give you a surge of energy. What they actually do is help facilitate metabolic reaction in the body to create energy. They’re also necessary for a  healthy metabolism.

Vitamin C - This woman’s vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D – Helps women absorb calcium. And it may help prevent certain types of cancer.

Calcium – It’s actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it’s so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probably don’t need to take any.

But that’s not the case for most women. Most women are busy as heck and don’t always find the time for proper nutrition. So if that’s the case with you I recommend taking a Whole Foods based Multi-Vitamin. And the only one I recommend is Prograde Nutrition’s VGF 25+ for Women.

It’s actually really cool because it’s literally made from 25 veggies, greens and fruits. You should definitely check out Prograde’s Women’s Vitamins.  At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

PS – Pretty cool, huh? The nutrition of 25 whole foods in a bottle!  Prograde Nutrition’s VGF 25 + for Women

Win the Battle Against Fat Cells

As a fitness expert, you know I’ll never promise you a pill is going to be the answer to that “jiggle in your wiggle.” If you want six pack abs you’re going to have to work for them.

BUT…

There is some very promising research out there in regards to a dietary supplement you’ve probably been hearing a lot about.

Yes, I’m talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How’s this for good news?!

*University of Georgia researchers have found something pretty amazing about  Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there’s no turning back. You’ve got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you…

But wait, there’s more!

Seriously, that’s not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don’t like Fish Oil pills because they cause you to burp like crazy. If you’ve ever taken them you know exactly what I mean. And they aren’t always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It’s been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven’t even mentioned all the amazing health benefits from this dietary supplement.

If you’re looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition’s EFA Icon. You can get it here: Prograde Nutrition

PS – Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It’s definitely a supplement with powerful fat loss properties.  Prograde Nutrition

* Journal of Nutrition, Vol. 136:2965-2969

** American Journal of Clinical Nutrition, Vol. 85:1267-1274

The Truth – Calorie In VS Calorie Out

Losing weight should be an easy calculation between calories IN and calories OUT right?  Wrong!  For weight loss success, follow the Golden Rule of Nutrition from the Express Fat Loss Program.

For many years we have read that in order to lose weight, we need to burn more calories than we eat. This is a real fact, and it is easy to understand: to be able to lose weight, you need to burn more calories than you consume.

But hold on for one minute! I will explain something that seems very important in theory, but might not actually work in practice.

Imagine someone who needs around 2500 calories per day to maintain his basal metabolic rate. As you know, in order to lose 1 pound a week, you need to create a deficit of 500 calories per day. In fact, 1 pound of fat equals 3500 calories. If you need 2500 calories per day and you only take 2000 calories, you should lose your pound a week easily right? Not necessary, and let me show you why.

People who don’t follow the Golden Rule of Nutrition from the Express Fat Loss Program may not succeed with the calorie deficit theory.

Imagine you never eat breakfast and you only have 2 meals a day. A big lunch around noon and a big dinner around 7:00 pm. For you lunch, if you grab some kind of fast food, it can easily be around 700 calories. Now for your dinner, it’s the carbohydrate fiesta – pasta with creamy sauce, garlic bread, why not a glass of wine and to make the perfect finish, a piece of chocolate cake. That is probably around 1200 to 1300 thousand calories and maybe more.

If you calculate the calories from those two meals, you have around 2000 calories. If this is all you eat you should still be in sufficient calorie deficit to lose weight right? Not at all my friend! Even if you are in calorie deficit by 500 calories a day, I will promise you, you will gain weight, not lose it.

The theory of calorie IN vs calorie OUT only works if your nutrition follows the Golden Rule of Nutrition from the Express Fat Loss program.
The next time you grab your lunch or dinner, remember this article. And please don’t forget to take your breakfast EVERY DAY!  This is the golden rule #1.

To order your Ultimate Guide to Express Fat Loss – CLICK HERE

5 Worst Food for Weight Loss

You already know your nutrition is an important part of your success
in a weight loss program. Today I will tell you the 5 worst foods
you can eat during your program if you want to get back in shape!

Sometimes you don’t realize the bad effects these foods have on your
body, so I really recommend avoiding your 5 enemies:

ENEMY #1- Trans Fat and Saturated Fat: eliminate all the
trans fat from your nutrition, and keep your
saturated fat to a minimum.
ENEMY #2 – Simple Sugars: try to keep simple sugars to a
minimum in your nutrition. The worst enemies are
table sugar and high-fructose corn syrup. Pay
special attention to hidden high-fructose corn
syrup, you will find it hiding a lot in cookies,
pastry, candy, chocolates etc.

ENEMY #3 - White Flour: you don’t find any nutriments in
this type of flour and you take in bad
calories.  NO nutritional value and full of
calories – it’s wasted food!

ENEMY #4 – Rice Cake: A lot of people think rice cakes are
a good snack, but it’s got a high glycemic index.
That means it brings your blood sugar to high, too
quickly. Try to avoid that, because it will leave
you tired and hungry again!  Instead, you can try
a whole grain tortilla.

ENEMY #5 – Soda: You need to give up your soda – even diet
soda! Start to drink more water instead. Add a
slice of lemon and you will love it – and you’ll
feel better too.  Diet sodas contain a lot of
chemicals and preservatives your body just doesn’t
need, and they encourage a ’sweet tooth’.

Stay away from your 5 enemies, and you will see a big difference in
how your clothes fit after a few months for sure!

Get 18 different Meal Plan with grocery list with the purchase of the Ultimate Guide to Express Fat Loss