Fat Loss Tip #4 – Master The Squat

The king of all exercises will make you stronger everywhere and torch fat better than just about anything else you can do in the gym.

That’s because squats target multiple large muscle groups-quadriceps, hamstrings, and glutes. It’s great for beginners and for people who have knee issues. It basically mimics a functional movement that we do everyday like get up sit down.

Incorporate squats into your workout by doing 3 sets of 10.

Follow the instructions for proper form:

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.

2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.

3. Keep the knees behind the toes as you sit down on the chair for a few seconds.

4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.

5. Fully extend the legs until you’re back to standing position.

6. Repeat this for 1-3 sets of 10-16 repetitions.

7. To progress, squat down until you’re just
hovering over the chair, but not sitting all the way down.

8. Always keep the knees in line with the toes!

Advertisements

Learn from Those Who’ve Lived the Longest


Why do centenarians become centenarians? Why are they so lucky? Is it because they have low cholesterol, exercise a lot and live a healthy, clean life?

Well, Jean Calumet of France who died at 122 years of age smoked all of her life and drank.  What researchers are finding from these major centenarian studies is that there is hardly anything in common among these people.

They have high cholesterol and low cholesterol, some exercise and some don’t, some smoke, some don’t. Some are nasty as can be, some nice and calm and some are ornery.

But, they all have relatively low sugar for their age, and they all have low triglycerides for their age. And, they all have relatively low insulin.

What they’ve found is the people who’ve lived the longest tend to eat large amounts of whole unprocessed minimally cooked plants and live in areas that promote regular physical activity, such as daily walking.

They also tend to have effective strategies for coping with the inevitable stresses of life, such as prayer, meditation and strong social networks.  In fact, being able to effectively cope with stress, it turns out, is one of the MAJOR common denominators for people who live long, robust lives.

One of the reasons for this strong link is that stress, just like fructose, promotes inflammation in your body.  Most of the research indicates that longevity hinges on preventing chronic inflammation.  Avoiding sugar/fructose while consuming antioxidant-rich whole foods, together with physical exercise and stress reduction, will do just that.

Are Your Kids Eating You Out of House and Home?

Are you a fat burner or a sugar burner? Does your child frequently complain of being hungry right after a meal?

When you feed yourself a constant dose of sugar (also called glucose or carbohydrate), you burn sugar.  When you cut off the sugar, you burn fat. It’s not difficult to determine whether your metabolism is running on sugar or fat.

What happens when a sugar-burner goes two, three, four hours without food, or – dare I say it – skips a meal? They get ravenously hungry, crave carbohydrates, need to eat something every 2-3 hours, and the hand reaches for yet another bag of chips or some type of carb.

I’ve seen a lot of parents make this mistake with their kids. You may have just fed them a chicken nuggets with fries along with a drink and less than an hour or two latter little Eli is hungry again.

You may even fuss at the child and say “you just ate, you shouldn’t be hungry”. Well if you only fed him/her a plate full of carbs with very little protein then YES they may “eat you out of house and home” because they just ate a bunch of foods that converted into sugar.

This scenario goes for adults too, ever wonder why you can eat several helpings of Italian or Japanese foods etc and shortly after want more or crave ice cream or some other type of carb…..If so you are a sugar burner

A sugar-burner can’t even effectively access dietary fat for energy. As a result, more dietary fat is stored than burned. Unfortunately for them, they’re likely to end up gaining lots of body fat. As we know, if you’re not eating enough fat but you’re eating a high carb diet then that’s a strong predictor of future weight gain.

FAT BURNERS experience something entirely different…….

They generally have LESS appetite, MORE energy and BETTER focus. Fat burners can go several hours without eating and not panic.
How do you & the kids make the switch?………………

You can make the switch to fat burner by following a Paleo/Primal diet, which will naturally lower your sugar consumption.

Instead of getting an onslaught of carbs from muffins, cereal, toast, pasta, rice, beans, chips, soda, energy drinks, etc., you will get your carbs from vegetables and some fruits and nuts.

Sometimes the transition can be a little rocky, depending on how much sugar you’re used to consuming. Take it slow.

Start by cutting out the junk and sugary drinks. Then cut out the grains and legumes. Finally, reduce or eliminate dairy.

A small amount of dairy is okay for most people, so experiment with this. If you’re intent on being 100% hardcore Paleo skip the dairy.

If you’re like most people who follow the 80/20 rule (80% Paleo & 20% Non Paleo) then some raw, full-fat dairy makes this easier (I use grass-fed butter for cooking, and occasionally eat full-fat Greek yogurt).

Root vegetables, which have more starch, can be really helpful during the transition but over consumption will slow weight loss.

……………………………………………

As for kids going Paleo can be even tougher especially for teens. Here’s my take on this, if its not in the house they can’t eat it. And yes they may go on hunger strike but will eventually realize that hunger hurts.

If you are eating Paleo 80% of the time then why shouldn’t you get the whole entire household to follow suit. It’s not a diet and they will adapt.

And if you are living for your weekend cheat meals so will your kids. Constantly giving in to their desires for junk food is also setting them up for possible health conditions down the road. Their lifelong behavioral patterns starts with YOU so set the tone……

There’s no test to take to see if you are a fat burner. The most effective way is to ask yourself a few basic questions:

1) Can you go three hours without eating? Is skipping a meal an exercise in futility and misery?

2) Do you enjoy steady, even energy throughout the day?

3) Are midday naps pleasurable indulgences, rather than necessary staples?

4) Can you exercise without carb-loading?

5) Have the headaches and brain fuzziness passed?

If Yes? Then you’re probably a FAT BURNER! Welcome to normal human metabolism!

Bladder Problems Linked to Gluten Sensitivity

Are you a bed wetter? Are you one of those who has to frequent the bathroom often?

There are eight top food allergens, which include dairy products, eggs, fish and shellfish, soy, peanuts, tree nuts (like pecans and walnuts), and wheat/gluten.

Both children and adults have food sensitivities and they’re more often likely to be UNDIAGNOSED.

Click the link below to find out how urinary symptoms such as frequency, urgency, and discomfort is linked to untreated food sensitivities!

http://www.wellbladder.com/bladder_symptoms__gluten_sensitivity

How to Eat for Mesomorph Body Type….Naturally Muscular

Mesomorphs can lose and gain weight easily, are able to build muscle quickly and usually boast an upright posture. This body type tends to have a long torso and short limbs. Women with a mesomorph body type are strong and athletic.

Most sports stars are mesomorphs and Anna Kournikova is a great example of a female mesomorph. Other female mesomorphs include, Angela Bassett, Demi Moore, Sarah Jessica Parker and Tina Turner. Mesomorphs will have excelled at sports while at school and most likely continue to be active as an adult. Mesomorphs are bursting with energy and particularly excel in explosive sports – that is sports calling for power and speed. The reason for this talent lies in the type of muscle mesomorphs possess.

Mesomorphs have a higher percentage of fast-twitch fibers and will gain muscle mass more quickly than any other body type. This means that mesomorphic women often end up bigger and bulkier than when they started exercising. In other words, instead of their goal of losing inches and becoming smaller, they gain inches and become larger.

If you find, that you haven’t become smaller, but grown bigger since you started exercising, you most likely have been exercising wrong for your body type. If you are a mesomorph who wants to lose weight and reduce inches, you should focus on fat loss through diet and exercises that are right for their body type.

Mesomorph Eating Plan: Basic Paleo Diet with no carb restrictions.

Basically your genetic makeup suits bodybuilding very well and all you have to do is design a good workout program and diet plan to follow closely. Remember just because you’re a Mesomorph doesn’t mean you should pig out or you probably will gain fat because your not naturally skinny like an Ectomorph.

It also means you can slack off because you believe you can build lots of muscle just by lifting on and off. And it doesn’t mean that you can build muscle like nothing, it still takes time like everything.

If you’re a mesomorph needing to loose weight follow the 80/20 rule or 5 days on & 2 days off. This is NOT a calorie counting plan, this is how you were designed to eat to make sure your metabolism stays on point.

Click here for the complete Basic Paleo food list.

How to Eat for Ectomorph Body Type…..Tall & Slender

Ectomorphs are the body type that is the most resistant to weight gain due to a fast metabolism. In other words, ectomorphs are often able to overeat, while gaining little or even no weight.

This body type is mainly characterized by it’s lack of mass, i.e. ectomorphs tend to have little body fat, are only lightly muscled and have a small frame (and joints). Because they have little fat, bone and

muscle, ectomorphs naturally weigh less.This lack of mass also means that female ectomorphs tend to have a more linear body shape.

Ectomorph Eating Plan: Basic Paleo Diet low fat/ high carb/ high protein

This Diet is essential for an Ectomorph to grow. If you don’t pay attention to your diet I can almost guarantee you will hardly gain any weight. The main goal of this diet is to gain some muscle.

Eat Slow Absorbing Things: Eating slow absorbing carbs and proteins is important to gaining muscle. First of all fat gain isn’t the issue so I’m not even going to touch base on it, but aside from that eating fast absorbing carbs and protein all the time will leave your body depleted of nutrients since an Ectomorph metabolizes things fast.

Click here for the complete Basic Paleo food list.

How to Eat For Endomorph Body Type

Endomorphs are the body type that perhaps are most likely to feel they drew the short straw. Endomorphs naturally tend to have fuller figure, curvy or obese and struggle to keep their body fat percentage in check. The most difficult challenge for endomorphs is perhaps to find out that they are in fact an endomorph. Why? Once you know you are endomorph, you know that you were born this way. And come to the realization that you are likely to gain weight very easily.

You have the type of metabolism that is not forgiving. However, this doesn’t mean you are destined to be overweight or even obese. Endomorphs have to make a conscious, concerted effort to do the things your body should be doing for you automatically. If your body isn’t instinctively telling you to move more, you have to make sure that exercise is part of your daily routine. If your metabolism is sluggish, you need to eat the right foods that will fire up your metabolism. To be precise, you need to eat right and exercise for your body type

Endomorph Eating Plan: High fat, low carb Paleo Diet

In order to loose weight/fat effortlessly endomorphs HAVE to eat more fat than any other body type (avocado, coconut oil, kerry gold butter, olive oil etc) not only cook with these fats, also eat a serving of fat with a meal.

Healthy fats push out unwanted body fat…….

Also Endomorphs need to ONLY eat very LITTLE carbs (fruit, potato, wine etc) to effectively go from a sugar burner to a fat burner.

To achieve great results follow the 80/20 rule or 5 days on & 2 days off. This is NOT a calorie counting plan, this is how you were designed to eat to make sure your metabolism stays on point.

Click here for the complete high fat / low carb Paleo food list.