How To Jump Start Your Diet & Metabolism To Achieve Your Ideal Weight-Part 2

If you're struggling to jump start your metabolism so you can achieve your ideal weight I'll share some things you need to know in the video below: 

• How to get better results without working out longer or more frequently
• The #1 training mistake that keeps most people from achieving their weight loss and fitness goals
• Why working out in your "fat burning zone" does not burn more fat and can actually be counterproductive 
• The real secret to burning the most calories and body fat (this is what almost everyone misses)
• One thing you must do if you want long, lean and toned muscles

Don't forget to leave me a comment and let me know what you think of the video and the information in it. 

Total Body Makeover Video-Part 3:

How To Jump Start Your Metabolism To Achieve Your Ideal Weight

Recently, I put together a Metabolism Makeover contest for some local residents in my community. The contest was 4 weeks long with cash prizes, a professional makeover and photo shoot going to the top 3 winners.

And, some incredible changes happened. In case you didn't get to see it already I posted  a video clip from one of the Metabolism Makeover webinars.

Part I:

• The truth about diets
  
• Why a "one-size-fits-all" approach to weight loss doesn't work for everyone
  
• The truth about carbohydrates you aren't being told by the media and fitness 'guru's'
• and more...
  

Part 1


Stay tuned for Part 2 where I reveal:

• Why most people who lose weight look smaller but still have the same trouble areas
• The secret to getting lean and toned with definition
  
• How much weight you should really be losing week to week
• What really happens when you lose too much weight too quickly 
• Why most people who lose weight fail to keep it off and how to avoid it

It's a real eye opener and I'll be posting it in a few days. Once it's up I'll send you an email so you can access the Part 2 video.

Keep an eye on your inbox over the next few days.

Tracy Community Personal Trainer Joins Fight Against Family Violence

Tracy Community Personal Trainer Kevin Yates interview with Women's Center of San Joaquin Executive Director Joelle Gomez: 

Eat Less Or Exercise More: Which Is More Important For Losing Weight?

If you're like most people then you'd like to lose some weight and you know that you could achieve this by one of two ways:

 
          

eating less

      or exercising more

But, which is more important and most effective when it comes to losing weight?

Most people fall into one of two general categories: 

1) Those who would rather EAT LESS rather than exercise- These are individuals who absolutely hate to exercise and are convinced that they can lose the weight by eating healthy and consuming fewer calories

2) Those who would rather EXERCISE MORE than eat less food- These are individuals who are determined that they can eat pretty much whatever they want and are convinced they can add more exercise to burn the extra calories.

Category Number 1: Eating Less 

The fundamental rule for losing weight is to eat fewer calories than you burn. This creates a negative energy balance known as a calorie deficit which is required to lose weight.

This rule implies that as long as you are eating fewer calories than you burn you will lose weight.

Does it work?

Sure...for a while.

There are a lot of individuals who lose weight by following some kind of diet while opting not to exercise.

And, they lose weight...

...In the beginning

But, for some odd reason they hit a plateau where the weight loss stops. Then once they reduce their calorie intake further they start to lose weight again.

Unfortunately, this cycle repeats itself over and over until the individual is eating so little food to the point that it becomes nearly impossible to lose anymore weight and suddenly they find themselves hungry, tired, weak, irritable and sometimes dizzy or light-headed.

The problem with this approach is that it's rarely a long-term solution to weight loss because it's too difficult to maintain.

What's worse is that without the stimulus to boost your metabolism, it begins to slow down in an effort to conserve energy and it does this by burning muscle...

What does burning muscle have to do with your metabolism?

EVERYTHING!

Your muscles burn a lot of calories and during long periods of very low calorie intake as your body begins to burn muscle tissue you burn fewer calories.

This is why when people quit their diet and resume eating the same as they did prior to the diet they gain back all the weight they lost with interest.

They have a slower metabolism and burn fewer calories than they did before which means they'll gain weight even though they haven't increased the amount of calories they normally ate pre-diet.

Category Number 2: Exercise More

So, what happens when you add exercise without changing your diet? You definitely will burn more calories which can lead to increases in weight loss.

But, this approach has its drawbacks as well..

You can add more exercise up to a certain point where your body can tolerate it. Go beyond this point and your body cannot tolerate it very well.

This is the case with those who are convinced they can out train a poor diet.

They get tempted (quite often) by high calorie, high fat foods and convince themselves that they can get away with eating like this and that "tomorrow" or "this week" they'll train much harder or exercise all week long or something similar.

So, they hit the gym 5, 6 or even 7 days a week in some cases.

Heck, I've known some individuals who tried to do this and do 2 workouts a day!

This is excessive for the majority of individuals and even if you could keep it up in the beginning it would only be a matter of time before your body says 'ENOUGH!' 

Once you reach this threshold your body cannot recover from all the physical stress and begins to break down. You'll most likely experience some or all of the following:

• Decreased desire to workout
• Poor workouts
• Chronic fatigue
• Elevated heart rate (at rest and/or while training)
• Muscle and/or joint pain
• Injury
• Poor/disrupted sleeping patterns
• An overall feeling that you don't feel 'right' 

Chronic excessive exercise can also lead to muscle breakdown, chronic inflammation and injuries that can stop you from losing weight and burning fat.

What's The Best Weight Loss Solution?

The best weight loss solution is taking the middle of the road of achieving a calorie deficit by using both strategies:

1) slightly reducing your daily calorie intake AND
2) performing a regular exercise routine that's consistent but NOT excessive

And, here's another big piece most people completely miss...

Don't worry about losing WEIGHT...Focus on losing FAT instead. 

We are so conditioned to let the scale judge us on whether or not our efforts to achieve our ideal body are successful...

But, the scale doesn't tell you the whole story. 

It only reads the total of what you're body consists of which includes: fat, muscle, bone, water, blood, your heart, lungs, liver and other internal organs

Wouldn't you agree that what you really want is to lose all the jiggly stuff hanging from your upper arms, stomach, waist, hips and thighs, right?

So, ask yourself this...

...If I had my idea of the absolute perfect 'dream' body for me would how much I weigh matter?

Think about this for a minute

What's your idea of your perfect body?

Is it having a flat, sexy stomach like Jessica Alba or arms like Madonna...whatever it is for you, picture having that exact body.

Would you rather have that body and not be at your 'target weight' or would you rather be at the weight you think you need to be but not have the body you want?

My point is this: Shift your focus off of your weight and onto losing body fat and you'll achieve the body you want.

The Truth About Organic Foods You Might Not Know

Do organic foods really provide healthier benefits than non-organic foods or is it all a scam designed to separate you from your money?

This is a big debate considering the high prices of organically grown foods. I mean, we all know how expensive these foods are but how do we know if we're really getting all the proclaimed health benefits?

Some studies show that organic foods have more beneficial nutrients, such as antioxidants, than conventionally grown foods.

Often people with allergies to foods, chemicals or preservatives often find that when they eat only organic foods their symptoms decrease or go away.

Is organic food really healthier than non-organic food?

It's all kind of blurry still.

Some studies suggest that, organically grown fruits and vegetables may contain slightly higher levels of vitamins, minerals, and antioxidant phytonutrients than conventionally grown produce. Other studies have found no nutritional differences between organic and non-organic foods.

Benefits of organic foods

• Fewer pesticides- Pesticides are chemicals such as fungicides, herbicides, and insecticides. These chemicals are widely used in conventional agriculture and residues remain on (and in) the food we eat.

• Freshness- Fresh food tastes better. Organic food is usually fresher because it doesn’t contain preservatives to make it last longer. Organic produce is often (but not always, so watch where it is from!) produced on smaller farms near where it is sold.

• Environment Friendly- Organic farming practices reduce pollution (air, water, soil), conserve water, reduce soil erosion, increase soil fertility, and use less energy. In addition, organic farming is better for birds and small animals, since chemical pesticides can make it hard for birds and small animals to reproduce and can even kill them.

Organically raised animals are NOT given antibiotics, growth hormones or fed animal byproducts. The use of antibiotics in conventional meat production helps create antibiotic resistant strains of bacteria. This means that when someone gets sick from these strains they will be less responsive to antibiotic treatment.

What About Locally Grown Food?

Small local farmers often use organic methods but sometimes cannot afford to become certified organic. Visit a farmer’s market and talk with the farmers. Find out how they produce the fruits and vegetables they sell. You may even ask for a farm tour.

What’s Really Lurking In The Meat You & Your Family Eat?

One thing you need to know is what the government allows in animal feed or to be used in the production of meat and dairy products:

• Dairy cows—antibiotics, pig & chicken byproducts, hormones (for growth), pesticides, sewage sludge

• Beef cows—antibiotics, pig & chicken byproducts, steroids, hormones, pesticides, sewage sludge

• Pigs—antibiotics, animal byproducts, pesticides, sewage sludge, arsenic-based drugs (growth hormones are prohibited)

• Broiler chickens—antibiotics, animal byproducts, pesticides, sewage sludge, arsenic-based drugs (growth hormones are prohibited)

• Egg laying hens—antibiotics, animal byproducts, pesticides, sewage sludge, arsenic-based drugs

Source: http://www.greenerchoices.org/products.cfm?product=meat&pcat=food

Understanding Organic Food Labels


Do you know what food labels such as “organic,” "natural," "free-range," and "non-GMO" really mean? Understanding these terms is important when shopping for organic foods.

The most important point to remember is that "natural" is not the same as "organic".

The term "Natural" is unregulated and can be applied by just about anyone. Only the "USDA Organic" label indicates that a food is certified organic.

USDA Certified Organic Food Labels

When you’re shopping for organic foods, look for the “USDA Organic” seal. Only foods that are 95% to 100% organic can use the USDA Organic label.

• 100% Organic – Foods that are completely organic or made with 100% organic ingredients. May display the USDA seal.

• Organic – Foods that contain at least 95% organic ingredients. May display the USDA seal.

• Made with organic ingredients – Foods that contain at least 70% organic ingredients. Will not display the USDA seal.

• Contains organic ingredients – Foods that contain less than 70% organic ingredients. Will not display the USDA seal.

Other Terms You Need To Know


The organic label is the most regulated term, but when it comes to meat, we often see many other terms used.

1. Natural – This label means “minimally processed” and that the meat can’t have any artificial colors, artificial flavors, preservatives, or any other artificial ingredients in it. Animals can still be given antibiotics or growth enhancers. For example, this term can be applied to all raw cuts of beef since they aren’t processed.
2. Grass fed – Means that the animals are fed solely on a diet of grass or hay. These animals have access to the outdoors. Cattle are naturally ruminants that eat grass, so they tend to be healthier and leaner when fed this way. In addition, grass fed beef has been shown to have more of the healthy omega-3 fatty acids.
3. Free-range – This means that the animals weren’t confined to a cage and had access to the outdoors. Unfortunately, the animal population in the same area can still be very high and the animals may only be outside for short periods of time. It is difficult to tell exactly what free-range means when you see it on meat packaging.
4. No Hormones added – This term is allowed when animals are raised without the use of any added growth hormones. For beef and dairy products it can be helpful, but by law, poultry and pigs cannot be given hormones, so don’t pay extra for chicken or pork products that use this label.

What does Certified Organic mean?

Keep in mind that even if a producer is certified organic, the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers’ market, for example, don’t hesitate to ask the vendors how your food was grown.

Consider this

One thing I find interesting are studies that have been conducted among certain groups of different cultures raised in remote regions of the world where heart disease, cancers, diabetes, hypertension, arthritis and other diseases are unknown.

These people maintain levels of health and fitness that are vastly superior to those in modern societies.

Eskimos, for example, have excellent immunity and cardiovascular health while living on large quantities of fat and several pounds, yes pounds, of meat a day.

Whale blubber anyone?

In the Andes Mountains, deep in the Amazon forest and south of the Pacific Islands native people who live on the diets of their ancestors often demonstrate remarkable strength, stamina, resistance to disease and often live well past 100 years of age.

But, when these same people were exposed to the foods and diets prevalent in modern civilizations their health rapidly deteriorated. They end up with the same diseases.

My purpose in writing this is not to tell you what to do but to present the facts as I have found them in the research I've done.

I can say that I prefer 100% organic foods over conventional foods and since making the switch my body has responded by not only looking better but my energy levels are higher, I have more stamina, my digestion is much improved and nothing beats the taste.

Is Diet Soda Healtheir Than Regular Soda?

There's so much bad press surrounding the consumption of regular soda because of the amount of calories, sugar and even high-fructose corn syrup.

And, often times we assume that diet soda is automatically the healthier alternative because it contains zero calories, has no sugar or high-fructose corn syrup.

Instead, manufacturers of diet sodas discovered how to create the sweetness of sugar by using artificial sweeteners like aspartame which has gotten a bad rap lately(I'll get to that in a minute).

But, does that mean that diet soda is really healthier than regular soda?

Let's take a closer look and find out.

You may have heard that aspartame causes all sorts of health problems. The interesting thing is that there is a condition known as phenylketonuria (PKU) that makes it impossible for the body to metabolize one of the amino acids in aspartame.

And, if someone with PKU were to consume aspartame they could suffer from some very serious health consequences.

But, not everybody has this condition.

Fitness expert Phil Kaplan wrote in an article: "To date over 100 million people are reported to use aspartame. The CDC estimates 15,000 people in the US have PKU.



It seems absurd to use such a small segment of the population to evidence supposed danger which has never been documented in conclusive research.



Sure, people with PKU should avoid aspartame, but they should also avoid milk and meats, two foods that contain more phenylalanine than diet cola. You don't see the same effort going into pressuring the FDA to make the sale of milk and meat illegal.



To further satisfy pressures without pulling this product from the market, the FDA required all products sweetened with aspartame to contain the words, "Phenylketonurics: Contains Phenylalanine."



"After several court visits, hearings, and reviews, the FDA reviewed data including clinical studies in which humans who received single doses of aspartame up to 200 mg/kg of body weight --



equal to consuming 70 cans of aspartame-sweetened soft drink in one sitting -- showed no ill effects whatsoever."



Case in point is that minimal doses of artificial sweeteners consumed every now and then are considered safe and should not pose any health risks.

However, depending on the type of sweetener used it is possible that some or all of it may not be absorbed by the body and can remain in the digestive tract where gastrointestinal problems can occur.

If you experience upset stomach, cramps, bloating or any other uncomfortable feelings after drinking diet soda (or consuming artificial sweeteners) you might want to eliminate artificial sweeteners from your diet (or at least the one you consumed).

Another interesting fact is that more regular diet soda drinkers trying to lose weight don't. In fact, research keeps showing that they gain weight.

It has been speculated that this can happen from cravings created by the artificial sweeteners that stimulate appetite, or simply because diet soda drinkers figure they can eat more food since they're drinking zero calorie soda, or many other reasons.

At this point, is pretty much all theory.

So, what's the deal with regular soda?

Regular sodas aren't very healthy at all because they are loaded with refined sugar, high-fructose corn syrup and empty calories that cause a rapid rise in blood glucose levels that makes your body release a high amount of insulin to metabolize the glucose.

What you get is a quick rush of energy (from the sugar) followed by a big crash (as the glucose is metabolized) leaving you feeling weak, tired, hungry and often leads to consuming too many calories.

This is one of the main reasons why regular soda drinkers have trouble losing weight.

And, if you drink these sodas frequently you're likely to experience chronically elevated blood glucose levels that can cause damage to your blood vessels, body fat/weight gain, increased risk for Type II Diabetes and also contribute to high blood pressure.

All of these can increase the risk for heart attack, stroke and/or various types of cancers.

So, which is healthier diet soda or regular soda?

Unfortunately, both have their 'dark sides' and it's important to weigh all the pros and cons and consider your current health status.

Now, I personally don't see any serious health threat from enjoying either type of soda once in a while. Problems occur more with frequent, heavy consumption.

There are still many questions that need to be answered but the bottom line is that drinking a diet soda here and there does not pose any serious health risks in apparently healthy individuals.

You can read the entire Phil Kaplan article using the source link below:

Source: http://philkaplan.com/thefitnesstruth/artificial_sweeteners.htm

Lose Belly Fat Eating BBQ Chicken-Pineapple Pizza

I'm sure you've heard all along that you'll never lose belly fat by eating pizza...

And, it's true if you're eating multiple slices of greasy pepperoni or sausage pizza.

But, if you're like me then you LOVE pizza!

I don't know about you but pizza is one thing I refuse to give up...and luckily I don't have to because I've got a delicious, healthy barbecue chicken-pineapple pizza recipe that's not only good for you but will help you get rid of belly fat too.


BBQ Chicken-Pineapple Pizza:

• 1 Slice Whole Wheat Pita Bread
• 4 Tbsp BBQ Sauce (choose your favorite brand)
• 1/2 Chicken Breast (cooked and diced)
• 1/2 Cup Crushed Pineapple
• 1/3 Cup Mozzarella Cheese (yes, the regular kind)
• 6 Sliced Black Olives

Directions:

1. Preheat oven to 400 degrees
2. In a small bowl mix the chicken breast with 2 Tbsp of BBQ sauce until all chicken is coated well
3. Place the pita on a pizza cooking tray (the kind with holes makes the crust crisp) or you can use a cookie sheet (the crust will be softer though)
4. Evenly spread the remaining 2 Tbsp of BBQ sauce on one side of pita
5. Add chicken breast, black olives and crushed pineapple (spread evenly)
6. Top with mozzarella cheese
7. Bake for 15 minutes or until cheese is melted
8. Cut into 4 pieces
9. Enjoy!

Contains 131.25 calories per serving

Makes 4 servings