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Articles Tagged: fat loss

Mental Projection

Do you ever sit and day dream of what you want to look like or be like? It’s all achievable; all you have to do is put those dreams into perspective. A dream board is one of the best ways to do this—find someone who you admire and inspire to be like. Put this person’s photo on your refrigerator or in a place that you look at often. For me this image gives me a goal. To achieve this goal you need a plan. A great plan is your blueprint for achieving your goal. Start by scheduling your days—what you’re going to eat that will supply your body with the fuel it needs to accomplish each task or mission you set forth. Everything in life needs in energy source to operate, so give your body the fuel(food) it needs to thrive.

Begin by laying out five small meals. The easiest way to do this is eat three whole meals that include all three macronutrients (protein, carbohydrates and fat) in the proper proportions and supplement two protein shakes for a total of five meals. Continue Reading Mental Projection »

Substituting Healthy Alternatives for Unhealthy Favorites

Do you have trouble depriving yourself of certain foods that are unhealthy, but oh-so tempting?  Do you absolutely hate some of the foods that you should be eating and don’t know how you’ll get them into your diet? While a healthy lifestyle will require a lifestyle adjustment for the average person, this doesn’t mean you need to become miserable with the foods you need to eat more of, or without the foods you enjoy. Some clever thinking and proper planning can help you eat enjoyably while still meeting your nutritional goals.  Below are some of the main tricks that both Chris and I use in our own lives to keep our diets interesting but healthy.

Oatmeal is one of the best sources of carbohydrates you can eat. It is complex, includes a substantial amount of protein and has vitamins and good fats in it. Continue Reading Substituting Healthy Alternatives for Unhealthy Favorites »

Essentials of Nutrition Series: Water

Water, the “elixir of life,” makes up about 75% of our bodies and is critical to our survival. Our muscles, brain, blood, lymphatic tissues, joints, etc. are very much dependent on ample amounts of water to keep them operating smoothly. Water regulates our body temperature, keeps our skin healthy and helps with digestion. To top it off, water aids in weight loss.

Despite these countless benefits, chronic dehydration is quite common in today’s society. Most people don’t drink nearly enough water, yet ironically are more concerned with stopping water retention (water weight that is under the skin, causing a bloated appearance) than getting the appropriate amount of fluid each day. Yet, the two are not mutually exclusive, and with a closer look we can identify how and why you can accomplish a large part of your aesthetic and health goals simultaneously, simply by drinking more water. Continue Reading Essentials of Nutrition Series: Water »

Weight Loss vs. Fat Loss, Pt. 2

Now that we’ve identified that metabolism is the key to true fat loss (rather than simple “calories in vs. calories out”) the question becomes how to properly raise metabolism to most effectively support optimal fat loss while simultaneously reducing potential muscle loss.

As previously discussed, your metabolism is the amount of energy (in the form of calories) that your body uses on a daily basis. Other terms for this include “basal metabolic rate (BMR),” “resting metabolic rate (RMR),” and, when combined with the additional energy you use during your daily activities, “total daily energy expenditure (TDEE).”

Your TDEE is the most relevant value to focus on, because in order to raise your metabolism as high as possible, it is important to address both sides of the equation: your energy expenditure while “at rest,” and the activities you perform specifically to burn extra calories on a daily basis, such as cardio, athletics and resistance training. Continue Reading Weight Loss vs. Fat Loss, Pt. 2 »

Weight Loss vs. Fat Loss, Pt. 1

Scales are often considered our worst enemies, due to the tendency for us to focus on our weight as a benchmark of our current health and fitness level. However, this view is somewhat misguided, because weight is really just an arbitrary number. What really matters is what you look like and how you feel. Would you rather weigh 105 lbs and be weak and “skinny fat,” or weigh 130 lbs and be lean, toned and healthy?

Consequently, it is important to understand the difference between “weight loss” and “fat loss.” Your goal in a weight-loss effort should always be to lose fat, not just to lose overall weight. Your body is made up of a mixture of fat and lean body mass (your muscles, bones, connective tissues, organs, etc). Thus, you are either going to lose weight from your fat stores, your lean body mass or some combination of both. Continue Reading Weight Loss vs. Fat Loss, Pt. 1 »