Guru Nutritionist and fat loss expert, Matt O’neill says that there are three main ways to become an automatic fat burner.
Number 1 is Avoid metabolic reducers. Number 2 is to include metabolic boosters and Number 3 is to add metabolic enhancers.
This is a simple formula for optimising your metabolism. Grab your pen and start ticking off the list below.
Avoid metabolic reducers
Because you can’t change a few of the things that affect your metabolic rate, like your age and your gender, you have to avoid anything that could reduce your metabolic rate. Crash dieting is the number one reducer. Your commitment to health and fitness needs to include a “no more quick-fix diets” clause. This also applies to so-called thermogenic or fat burner pills and potions which can stuff your metabolism. They either don’t work or should be classified as drugs.
Include metabolic boosters
The biggest metabolic booster is regular exercise, followed by muscle mass and then protein in your eating plan. Physical activity should have become a new positive habit and putting in the effort to build muscle will maximise your results. Every kilogram of muscle you build boosts your resting metabolism by 10 calories a day. This may not sound like much, but over a year it can mean you are several kilograms of body fat lighter.
Add metabolic enhancers
Adding metabolic enhancers is like superannuation for your fitness. You won’t see a quick pay-off but you’ll definitely cash in later. Firstly, make a commitment to nutrient rich eating, which will nourish your body with all the nutrients it needs to optimise cellular function. Nutrient-rich eating also minimises the cellular inflammation that we now know causes weight gain. As far as supplements go, your best bet is fish oil. The omega-3 fats in fish oil optimise cell wall function and actually enhance fat loss.
Another metabolic enhancer is stress management, which helps calm hunger hormones. Also add adequate sleep, which keeps long-term body fat hormones in sync. These Enhancers help keep you lean in the middle to long term.
In summary, to become automatically lean, eliminate metabolic reducers like crash dieting. Include metabolic boosting exercise, muscle gain and dietary protein and add metabolic enhancers lie fish oils, stress management and sleep.
There are so many products, oils and potions that claim to boost your metabolism, but the above list is your first checklist for success.
It’s not rocket science guys but life is for living so live well and make it happen.
Mass building, the process of increasing muscle strength and size, is a popular goal for many fitness minded individuals. Unfortunately, many people mistakenly believe that hitting the gym a few times a week will give them the results they desire. Building mass doesn’t occur overnight, you must undertake a strategic muscle-building plan, assure the body gets the nutrients it needs by adopting a healthy diet, and incorporate essential periods of rest. Regardless of your body type, with a little effort and a calculated plan, anyone can build mass and strength.
Pump It Up
In order to grow muscle, the muscles must constantly be subjected to new challenges. The ideal way to increase muscle is to adopt a strength training program that utilizes a low rep/heavy weight combination. High intensity training allow the muscles to be properly stimulated with fewer sets. Be sure to incorporate compound exercises and use free weights when possible. Free weights allow for a greater range of motion, meaning more muscles will be used during training sessions while compound exercises allow you to work multiple muscle groups with one movement. While you want to train hard, your body benefits from rest. Alternate the muscle groups you focus on each day, allowing ample time for each group to recuperate before return your focus to it. For maximum results, use a range of 4 to 8 reps in 16 to 20 sets per muscle group, pushing each set to exhaustion. Avoid training more then 2 body parts in a single day or you may over work your muscles and stall your progression.
Feeding Your Muscles
It’s not enough to work your muscle, you have to feed them too! Building muscle typically requires increasing your caloric intake 300 to 500 calories beyond maintenance level. Upping your protein and carb intake is particularly important since protein helps to reinforce and build muscle, while the carbs will give you enough energy to get through your high intensity workouts. Be careful to choose healthy food options like lean red meats, pasta, and fresh vegetables even as you increase your daily calorie count. For optimum absorption and assimilation of the nutrients you ingest, schedule 5 to 6 meals each day at two to three hour intervals.
Get Your Beauty Sleep
Allow your body to rest and recover when necessary. The high intensity workouts associated with building mass taxes the body. Make sure you allow yourself time to rest and recuperate. This include getting a good night’s sleep before heading back to the gym. It’s difficult to pump hard and remain focused when your body isn’t well rested.
Give Yourself a Helping Hand
Many bodybuilders incorporate nutritional supplements into their mass building routine. Considering picking up a protein mixture (to help strengthen muscle), creatine (to boost energy during workouts), or dextrose (to help your body recovery post workout). Adding supplements to your daily workout/diet plan may help guarantee that you’re getting everything you need to keep your body working at its best.
For quicker and more advanced and detailed strategis consult your PUSH_ Trainer and make it ahppen a hell of a lot sooner!
Proteins are made up of amino acids and are considered to be the ‘building blocks’ for the many cellular functions of your body. There are 22 amino acids required by your body to maintain good health; 14 of these are produced by your body (these are classified as non-essential), and the other 8 must be consumed through the foods you eat (these are classified as essential).
All protein sources derived from animal sources (meat, fish, poultry, eggs and dairy) are valuable protein sources because they contain all the essential amino acids required by the body. Whilst some plant-based foods also contain protein (soy products, nuts, seeds, grains, lentils, legumes), they are generally lower in their protein content and are missing at least one of the essential amino acids. If you are a vegetarian, you need to ensure that you eat a good range of plant-based foods to ensure you are getting all of your essential amino acids.
It is important to eat sufficient protein as it is used by the body for:
growth; especially important for children, teens, and pregnant women
building and repairing tissue, including lean muscle tissue
immune function
making essential hormones and enzymes
energy; if there are insufficient carbohydrates available in the body, it will use proteins
I am always looking for intteresting articles that may motivate or inspire our Viva blog readers. This article is simply aimed at keeping you in the loop of health and fitness for 2011. As a business owner it is necessary for our club to keep up with these trends and ensure we are offering great programs in order to service you with what you want.
Here are the top 20 predicted worldwide fitness trends for 2011 from the American College of Sports Medicine (ACSM), based on an online survey of more than 2,200 health and fitness professionals certified by the organization. Responses were received from Asia, Europe, Australia, Africa, North America, and South America.
The survey is published in the organization’s Health and Fitness Journal:
Educated and experienced fitness professionals. Thompson tells WebMD that “more people are expected to turn to educated professionals,” even though those trainers cost more. “More states are considering legislation to license personal trainers. People want the best.” The ACSM says in a news release that an increasing number of organizations are offering health and fitness certifications, which Thompson says is a positive development. Thompson says one reason people want pros is that “more and more people are getting injured using untrained personal trainers.”
Fitness programs for older adults. Some aging baby boomers have more discretionary money than younger folks and will be seeking certified trainers to design “age appropriate fitness programs,” Thompson says.
Strength training. This remains a central emphasis for many health clubs and is central for a complete training program.
Children and obesity. With obesity at epidemic levels for children and adults, more people are looking for programs to help them or their children lose weight.
Personal training. The survey says personal trainers are becoming more accessible. Thompson tells WebMD an increasing number want to learn how to exercise from fitness professionals. Education and credentialing for personal trainers have become more important over time to health and fitness facilities.
Core training. This type of training emphasizes conditioning of the middle-body muscles, including the pelvis, lower back, hips, and abdomen.
Exercise and weight loss. More people are likely to look for exercise programs that include nutritional advice.
Boot camp. Modeled after military boot camps and basic training, this high-intensity type of program is becoming more popular because it incorporates cardiovascular, strength, endurance, and flexibility drills in indoor and outdoor settings.
Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.
Doctor referrals. This partners medical professionals with health and fitness professionals to more easily integrate exercise into the lives of patients.
Yoga. Various forms of yoga can be done in groups or at home because many books and instructional tapes have become popular and available.
Worksite health promotion. Worksite health promotion programs rose from No. 20 to No. 12. Employers have recognized that having healthier workers will result in lower health care costs and less absenteeism.
Outcome measurements. Efforts abound to define and track outcomes. Measurements are needed to determine the effectiveness of health and fitness programs.
Group personal training. This trend allows personal trainers to provide personalized advice and programs. Training two or three people at one time makes good economic sense for trainers.
Spinning (indoor cycling). Popular in health clubs, spinning allows people to pedal indoors, avoiding humidity, temperature, and other environmental changes.
Sport-specific training. This trend allows athletes to hone their skills in the off-season to build strength and endurance beneficial for performance in a particular sport such as baseball or tennis.
Worker incentive programs. The trend makes the Top 20 for the first time. Employers are creating incentive programs to stimulate health behavior change for employees in order to reduce absenteeism and costs of health insurance.
Clinical integration/medical fitness. This is a trend toward integrating and blending of prevention and clinical services. This is the first time this trend has made the Top 20.
Reaching new markets. Thompson says it’s likely that more people will seek expert advice and find more commercial gyms and health and exercise programs. Only about 20% of the public has a regular exercise program.
Wellness coaching. This trend incorporates behavioral change science into health promotion and disease prevention.
Make it happen
So what are whole foods?
These are foods that are eaten as close to their natural form as possible, with minimal processing and refinement. Examples include fruits, vegetables, nuts, legumes, unprocessed fish, lean meat, oats and other whole grains. They can be cooked, mind you, without being “processed.”
Eating a meal comprised mostly of whole foods (compared to processed food) is more likely to:
Offer a powerful combination of important vitamins, minerals, fiber, protein and antioxidants.
Contribute omega 3 from fish and plants and monounsaturated fat from plants. (The bad-for-you fats are often added to processed foods and fast food.)
Pump up the fibre, which helps you feel full faster, helps fights heart disease and diabetes, and helps keep the GI tract moving and happy.
Make it easier to cut down on extra amounts of calories, sugar, sodium, trans and saturated fat.
Amp up antioxidant plant components or phytochemicals.
Make It Happen…
3 Hours of Vigorous Activity a Week Associated With a 61% Lower Risk of Prostate Cancer-Specific Death, Researchers Say
Men diagnosed with prostate cancer may be able to reduce their risk of death not just from prostate cancer but from any cause by exercising vigorously for at least three hours per week, new research indicates.
A study performed by researchers at the Harvard School of Public Health and the University of California-San Francisco examined the records of 2,705 men who had been diagnosed with nonmetastatic prostate cancer over an 18-year period in a project known as the Health Professionals Follow-Up Study. The men in the study reported the time they spent exercising on a weekly basis. This included running, bicycling, walking, other sports, and even outdoor work.
Benefits of Physical Activity
Non-vigorous and vigorous activity proved beneficial for overall survival, the study says.
Men who walked more than 90 minutes per week at a normal to brisk pace had a 46% lower risk of dying from any cause compared to men who walked less than 90 minutes per week.
Men who reported vigorous activity for at least three hours per week had a 61% lower risk of a prostate cancer-specific death, compared with men who exercised for less than an hour per week.
“Our results suggest that men can reduce their risk of prostate cancer progression after a diagnosis of prostate cancer by adding physical activity to their daily routine,” study author Stacey Kenfield of Harvard says in a news release. “This is good news for men living with prostate cancer who wonder what lifestyle practices to follow to improve cancer survival.”
Some Exercise Better Than No Exercise
She says the researchers “observed benefits at very attainable levels of activity” and that the study suggests that men with prostate cancer “should do some physical activity for their overall health, even if it is a small amount, such as 15 minutes of activity per day of walking, jogging, biking, or gardening.”
She says, however, that “doing vigorous activity for three or more hours per week may be especially beneficial for prostate cancer, as well as overall health.”
The results are significant because prostate cancer is the most frequently diagnosed cancer in men in the United States. Although more than 80% of prostate cancer patients are diagnosed with localized disease, the relative 10-year survival rate is 93% for all stages combined.
More than 2 million men in the U.S. are prostate cancer survivors.
“We observed a significant risk reduction for prostate cancer mortality with increasing vigorous activity,” the authors write.
They say more research is needed to determine which exercise regimens are best for men with prostate cancer.
The study is published online in the Journal of Clinical Oncology.
Why do you need them?
Fat has received a lot of bad publicity in recent years, and because of this fat is often more misunderstood than carbohydrates. The low fat, high carb craze started in the 1980s, and since then most western countries adopting this eating philosophy have been getting fatter and recording increasingly higher oncidences of obesity year after year. This is no coincidence.
Fats add flavour and fullness to food, and since fats have over twice the caloric value of carbohydrates and proteins, they also help fill you up and sustain your appetite. Low fat food manufacturers strip out the fat from foods and then add sugars, sweeteners and fillers in order to make them look and taste good. After removing the fat and adding alternative ingredients, these low fat foods are often higher in calories than they were when they contained fat, but now they are more likely to send your fat-storing insulin hormones into a frenzy.
Fats, or at least good fats, are actually essential in your diet in order for your body to function properly. Good fats are responsible for the well-being and functioning of your brain and nervous system, as well as providing fuel for your body to convert into energy. There is also a growing amount of evidence to show that ‘good fats’ actually reduce the risk of heart attack and stroke, and assist in long-term weight loss and weight maintenance by helping with sugar and insulin metabolism.
Therefore, it is important to understand the difference between each of the four fat groups and how each of these fats can affect your health and your weight.
Fats – the good, the bad and the ugly
Good fats:
Mono-unsaturated (MUFA)
Mono-unsaturated fats have been found to be the healthiest types of fats to consume because of their ability to fight against coronary heart disease and cancer. They are full of antioxidants, lowering your total cholesterol and LDL cholesterol (the bad cholesterol), while increasing HDL cholesterol (the good cholesterol). They have also been found to help in weight loss, particularly that of body fat.
Mono-unsaturated fats are found in:
animal sources: lean meats, game meats.
natural sources: olive oil and olives, avocado, peanut oil, canola (rapeseed) oil and raw nuts including peanuts, walnuts, almonds and pistachios.
Poly-unsaturated (PUFA)
Poly-unsaturated fats also lower total cholesterol and LDL cholesterol. Almost all polyunsaturated fats in the human diet are from essential fatty acids (EFAs). These are made up of omega-3 and omega-6 fatty acids, which must be obtained from the diet as they cannot be produced by the body.
EFAs are essential for good health as they assist in many metabolic processes. They have been found to fight against coronary heart disease, and there is also evidence that omega-3 oils help prevent or treat depression, arthritis, asthma and colitis.
Poly-unsaturated fats are found in:
Bad fats:
Saturated (SAFA)
Saturated fats have been linked to coronary heart disease, increasing total blood cholesterol as well as LDL cholesterol (the bad cholesterol), high blood pressure and arteriosclerosis (blocking of the arteries). However, a few recent studies have shown that some saturated fats can be beneficial for heart health and endocrine cell production (such as those found in butter, coconut oil, palm oil and animal fats from grass-fed cows, free-range chickens and lard). But even in light of these latest findings, you should limit your saturated fat intake to about 10% of your total daily fats.
Saturated fats are found in:
A note about eggs
Eggs have seen their share of good and bad press in the past 20 years or so, and many people are still not sure whether eggs are a healthy or unhealthy choice when it comes to their cholesterol and general health.
Eggs are actually one of nature’s nutritional powerhouses, and although they do contain dietary cholesterol, they contain more polyunsaturated fat (which actually lowers your cholesterol levels) than saturated fat. Research has also shown that it is actually saturated fat that substantially impacts on your blood cholesterol levels and not dietary cholesterol.
A great reason to include eggs in your diet is that they contain vitamins A, D, E, B1, B2, B6 and B12, as well as the minerals iron, zinc, calcium, iodine and selenium.
Ugly fats:
Trans-fatty acids (trans fats)
Trans fats are the worst types of fats to consume. They increase your risk of heart disease and are bad for your blood vessels, nervous system and waistline. The ‘very-bad-for-your-health’ trans fats were invented when scientists began to ‘hydrogenate’ liquid oils so that they could perform better in food production and have a longer shelf life.
So, in other words, you can thank the scientists in the food industry for increasing the performance and shelf life of fats at the expense of your health! The only exception to this is the natural trans fats found in meat and milk, which act very differently in the body than those of the manmade kind.
Trans fats are found in many packaged foods, including cookies, cakes, cake icings, doughnuts, baked goods, potato chips, snack foods, roasted salted nuts, microwave popcorn, vegetable shortening, hard stick margarine, fried foods and many foods from fast food outlets.
All the reasons why ‘good’ fats are good for you!
It is important to eat sufficient good fats as good fats are used by the body for:
animal sources: oily fish, seafood and fish oil.
natural sources: corn, soy, canola, safflower, flaxseed (linseed), hemp and sunflower oils, as well as pumpkin seeds, sunflower seeds, leafy vegetables, walnuts, almonds and macadamia nuts.
natural sources: coconut, coconut oil, palm oil, palm kernel oil (often called tropical oils) and cocoa butter.
normal growth and development
conversion into energy; fat is the most concentrated source of energy
protecting vital organs
transporting fat-soluble vitamins; vitamins A, D, E, K and carotenoids
maintaining cell membranes
bodily functions: from keeping you warm, to maintaining healthy skin, to your metabolic processes
supplying necessary chemical substrates for hormone production
building new cells
normal brain development and nerve function.
How much fat do you need?
When thinking about how much fat you need in your diet it is important to first remember what is outlined in this chapter, as it is not just the quantity but the quality of fats you eat that have a major impact on your health and waistline.
When calculating the amount of good fat to include in your diet, most experts agree that between 26 and 30% of your total dietary calories should come from good fats. If you break this down further, you should consume half of your good fats in the form of EFAs (around 13–15%) as these can also help to significantly speed up your metabolism.
The following is part 2 to my summary of ‘the art of Zen’. see part 1 here.
Mind like water- I personally translate the ’empty mind’ concept to seeing the ‘big picture’. in the pond analogy it is clear that often humans get lost in detail and take the eye off of the task or goal at hand. in a forest do not focus on one tree but see the tree is the forest!
To have a mind like water means seeing a still pond and the reflection within it. It is perfect, exact, but what happens when a pebble is thrown in it? The interpretation for us is that the pond is the ‘mind’ and the pebble is a ‘thought’. If the mind is not strong then the pebble can break the mind. Intentions are great but actions count! What picture are you painting for yourself in 2011 and what behaviors will you practice to make it happen?
It is said by Sun Tsu ( an ancient Chinese military general and thought to be the author of the well renowned book, the art of war) that a warrior must be able to achieve Zen by removing ones self or attachment to self. This means to be willing to possibly die and let go. This is a state of zen as when you think of self you create fear!
Think of the above statement and an athlete who was told they were in the ‘zone’. The played there ‘heart-out’ or played like ‘no tomorrow’. This is a state of zen and we can practice to get in the ‘moment’. This is how a martial artist will use Kata to prepare the mind for battle. How do you practice before a meeting, discussion with your family or playing sport?
Fear is a product of living in the future. To live in the moment avoids fear and will allow you to capitalize on the task at hand, leaving you feeling satisfied.
To practice the art of Zen try reading – the art of war by Samuel griffin!
Know who you are or at the very least …. find out!
Make It Happen
Hi Everyone
Some of you may be aware that my passion is coaching individuals and secondly martial art performance training. I have collated some tips that I use daily and remind myself of regularly with life and business from the ‘art of Zen’.
Zen can be described by finding your own way.
Just like a stream will flow down a mountain it finds it’s own way. If it were to be stopped by a boulder it would simply accept this and move around it. Do you accept life’s obstacle and move around them?
To be in a state of Zen means to be empty yet whole. like a circle can be seen as empty it too can be viewed as whole. To be empty yet whole!
The following is an excerpt I found which describes the ‘art of Zen’.
Mushin ( English translation “no-mindedness”) is a mental state into which very highly trained martial artists are said to enter during combat. They also practice this mental state during everyday activities. The term is shortened from mushin no shin a expression meaning mind of no mind and is also referred to as the state of “no-mindness”. That is, a mind not fixed or occupied by thought or emotion and thus open to everything.
Mushin is achieved when a person’s mind is free from thoughts of ego during combat or everyday life. There is an absence of discursive thought and judgment, so the person is totally free to act and react towards an opponent without hesitation and without disturbance from such thoughts. At this point, a person relies not on what they think should be the next move, but what is their trained natural reaction or what is felt intuitively. It is not a state of relaxed, near-sleepfulness, however. The mind could be said to be working at a very high speed, but with no intentions, plans or direction. In analogy a clear mind is compared to a still pond, which is able to clearly reflect the moon and trees. But just as waves in the pond will distort the picture of reality, so will the thoughts we hold onto disrupt the true perception of reality.
I learned earlier this year in a national life coaching workshop, the following framework to achieve the top 5 points of living an extraordinary life.
This is called the simple 6 and if you start this today i guarantee in a weeks time your happiness will have raised a notch. if you would like this then let me empower you to act!
Get Real
We live on a… great planet with great people. you don’t have to like them all but accept we are a,all different in our own ways.
Things are never… as bad as you think
Your issues are… rarely unique
There are no shortcuts… to happiness and success. earn yours!
God is… fair
Get Busy
Stop procrastinating! Life goes on, take advantage of every second. get comfy with good enough!
Get Over IT
Amend- I’m sorry
Forgive- Don’t forget but release the anguish for future instances
laugh
Do this even if the other person DOES NOT. This is important for pour own mental health in the process of moving on.
BE Yourself
There is …no one else like you!
You have…a part to play
If YOU don;don’t play it…. No-one will!
know your strengths and ( I.e. your look, attitude, compassion, technical skills) and AMPLIFY them. This is why you have them!
BE Brave
What is the BRAVEST thing you have ever done?
Today?
This year?
What brave things will you do?
Go bungy- Nothing much seems difficult after that! 🙂
If someone has a nice smile- be brave and tell them. You feel great and so do they!
BE Generous
5 t’s to use and use and use and use and use and ‘you get the picture’.
Time- to help others
Talent- To share with others
Talk- Share ‘nice’ conversations
Treasure- special moments you help create for others
Touch- people in a deep and meaningful sense.
Finally, find the positives in others and bring to the surface. You can never do this enough and you grow in your own self when you do. This is not being a good person this is simply being human!
