 So, if you read my last blog post "top 5 tips for fast fat loss" you're already acquainted with why I believe No... I know Water is the secrete weapon to weight loss But if you missed it here's the link for you to go check it out (I share 4 other great weight loss strategies there) Today I'm gonna talk about the easiest thing that you can do to lose more weight So about 4 years ago I had begun researching water consumption and it's effects on weight loss I was shocked by some fo the things that i uncovered Even i was shocked at how much proper hydration levels played into weight loss or the lack there of But being in the fitness industry and having a fascination with the way the human body works i decided to run my own test I begun the process by asking my clients one simple question... HOW MANY GLASSES OF WATER PER DAY DO YOU DRINK? Now research says that for most healthy adults 8-8 ounce glasses of water per day is a great starting point So i chose 10 clients to participate in my 4 week study I split these 10 clients into 2 groups of 5 The first group of five i instructed to change nothing The second group of five i had brink a minimum of 64 ounces of water per day The second group had to drink 32 ounces of water before 2pm and another 32 ounces of water before 8pm Each participant was weighed one time per week for a total of four weigh ins At the end of the 4 weeks i was convinced... Water was my new secrete weapon Here are the results of my four week water study The first group that changed nothing lost on average .5 pounds per week for a total of 2 pounds lost after 4 weeks The second group that added the 64 ounces of water per day lost on average 1.7 pounds per week for a total of 6.8 pounds lost after 4 weeks That's almost a 5 pound difference in weight lost between the two groups And the only thing that was different is an increase in the second groups water intake That's what i call amazing I mean... just imagine if you could lose an extra 5 pounds per month And all you had to do was drink a little more water I mean... you might pee a little more (LOL) But come on... it's a no brainer Just think about it How long would it take you to reach your weight loss goals? So no that i've told you what my clients accomplished by just drinking more water And your probably thirst as heck right now Let's talk about the two most important reasons why Drinking more water is such an effective weight loss tool REASON #1... YOUR METABOLISMAccording to one study that I read By increasing your water consumption by as little as 17 ounces you can boost your metabolism by 24-30% The trick to making water your weight loss slave is to drink it cold Ice... Ice baby LOL! You see... when the water is cold your body is going to do whatever it has to in order to heat the water up to body temperature So that process includes speeding up your metabolism Think of it like a stove If you turn the burner up on a stove it heats the water in the pot up faster Your metabolism is the burner on the stove And the cold water is your hand turning up the burner German researchers found that drinking just 5 cups (48 ounces) per day can help you lose an extra 5 pounds You can drink and extra 5 cups of water per day right? REASON #2... YOUR APPETITEYou've probably heard or felt the appetite suppressing qualities of water If you've ever drank to much before a meal what happens... You feel stuffed But why is this Well it's simple The water is taking up space in your stomach that would have been filled by food Studies have shown that you can cut as little as 75 calories from a meal By drinking as little as two glasses of water before a meal that meal which would cause you to eat 27,000 fewer calories per year Let's do the math A pound of fat equals 3,500 calories If we divide 3,500 calories of fat by 75 calories cut per meal that would equal 47 meals If you ate 3 meals per day and cut 75 calories from each meal you would cut the equivalent of 1 pound of fat (or lose one pound of fat) Every 15 days That's an extra 2 pounds of fat lost a month And cutting 75 extra calories per meal isn't a big deal right? Something is gonna fill up your belly right Might as well be water and not food Check out this 2015 study A 2015 study published on Obesity investigated the effects of drinking 2 cups of water before meals versus imagining your stomach was full The study subjects were a small group of obese adults who also received weight management counseling The researchers found that the water drinkers lost on average 3 more pounds than the imagination group BUT I HATE THE TASTE OF WATER!If you're like most people that don't drink enough water The reason is probably because you don't like the way it taste Which I completely understand At one time i was a hater of water drinking as well I couldn't stand the taste of water! The liquid part of my diet was filled with diet soda, diet snapple or energy drinks But i knew that none of them would give me the same health benefits as water And it took me a long time to convert but i am happy to say that my beverage of choice is Water And here is how i made it happen I began by squeezing some lemons or limes into it Which helped with the taste but it wasn't enough So i began adding a little cranberry or grape juice But i found that i was defeating the purpose because i was adding to much juice to it So then i purchased a one of those water purifying pitchers and began adding different kinds of fruit to it And having that through out the day to where Today i am happy to say that i love pure plain water! My journey of getting to this point wasn't easy but it sure was worth it! MORE WATER... SHALL YOU?If you're serious about losing weight i hope you seriously consider adding more water to your tool box
I mean... what's the worst thing that can happen... You make a few extra trips to the bathroom If that truly is the worst of it then drinking more water will be worth the trip Well... that's it for todays post Thank you for checking out my blog And come back often for more fat loss tips As alway Where there's a will, theres a way And i hope you have an awesomely great day Till next time!
0 Comments
 When you walk into your typical gym where do you see most of the guys You see them in the section with all the weights And where do you see most of the ladies You see them either on the cardio equipment or You see them in the zumba class As someone who's been training women for over 25 years I know how important It is for my female clients to start lift weights And I don't just mean a little weight I mean lift heavy As a woman Heavy lifting does your body a lot of good Not only will it help you stay strong but Is one of the only ways to increase your bone density And if you or someone close to you has ever had any bone or joint issues due to a lack of bone density you already Understand Yeah, taking supplements like calcium is a good idea but nothing replaces weight training When it comes to making your bones stronger So many of my female clients are so afraid of looking like a man if they lift heavy weights They don't wanna look big and bulky So they stay as far away from the weight room as they possibly can But I'm about to explain to you why you should love the weight room If you're looking to get toned, tight and sexy Testosterone is keyWhen it comes to building muscle And I mean lager amounts of muscle You need large amounts of two hormones and they are Testosterone and human growth hormone (hgh) The two are major when it comes to muscle building Now we all have these two hormones But the main difference is Women have far less of them And without that extra testosterone that man have women are physically incapable of building big muscles like men Science says is just not possible so It’s science, so stop worrying.. love pancakes? try my coconut flour pancake recipe ... click link belowWhat about those female bodybuildersSo when I ask my female clients "what does looking like a man mean" they'll often say things like "I don't want to much muscle" Or "I don't want to be too big and bulky" They'll go online and look at pictures of women that to them look like men Because in there eyes they are too muscular Most of the times these women that they refer to are perfect examples of Women that take some kind of performance enhancing supplement To reach that level of muscle To look like those women your are definitely on the juice Remember, women don't have enough of certain hormones to look like men So when you start messing with your biology by taking those supplements And increasing your levels of those hormones that men naturally have more of You will take on a more masculine appearance So moral of this part of the story is Stay away from the juice Lift heavy and Still keep your lady like appearance My muscles are starting to showThis is often another problem for a lot of my female clients They start working out hard There eating really good And after a few weeks of doing this consistently They look in the mirror and they start to see some definition in there body Initially they are happy but There muscles become more and more visible as the weeks and months pass Eventually they say I think I'm getting to muscular What they are noticing is a loss of body fat Mixed in with more lean and toned muscles So there muscles aren't getting bigger but They seem bigger because of the loss of body fat Making the muscle more visible But I have a question for you Which would you prefer To much fat on your body Or To much muscle tone I thought so Remember, fat uses muscle as an energy source So as you build muscle You will naturally start to burn fat That's just the way it is Lifting heavy will not change how feminine you lookSo by now you should understand the relationship that lifting heavy weights has With your feminine physique You may have even hit a plateau in the gym because of your fear of lifting weights But, you won't see a change unless you change something So get in that weight room Pick up those dumbbells And pump some iron It's like milk It will do your body a whole lot of good Ingredients:
Directions...
 so... you've just lost all this weight and your pretty proud out yourself (pat yourself on the back)! but your a little skeptical about keeping it off because let's face it it hasn't been easy in the past to keep the weight off i know... it might seem like gaining the weight back is inevitable but what if you didn't have to what if this time you could finally keep the weight off im gonna share with you 6 tips to take control of your diet now and keep the weight off #1.... time to pump some ironone of the ways to losing weight and keeping it off is to build up that lean muscle tissue. muscle tissue helps to speed up your metabolism and when it comes to the metabolism... the faster... the better an added bonus to increasing your lean tone muscle is that muscle uses fat as an energy source so the more muscle you have the less fat you'll have click to check out my new lean muscle building workout #2... get your fill of fiberso you take a dry sponge and you dunk it in a bowl of water what happens it expands that's similar to what fiber does in your stomach the result is you feel less hungry and that's always a good thing when your trying to keep those unwanted pounds at bay here are my top 2 high fiber foods Avocados (10.5 grams per cup)The fiber content of avocados varies depending on the type but regardless of the type you are in good fiber shape with this delicious fruit avocados have an added benefit to helping you keep the weight off they are packed with healthy fats fat works similar to the way fiber does in that it takes up more space in your stomach giving you that feeling of fullness for a longer period of time coconut (7 grams per cup)now a days it seems like every one is enjoying the benefit of coconut whether it be in the form of coconut flakes (i add them to my protein shakes) of coconut flour (this is a great replacement for regular flour) or the most used form of coconut... coconut oil (i love it as a moisturizer and it's also great for cooking) like avocado coconut is a great form of health fat check out my coconut flour pancake recipe... ummmm, yummie!) #3... add 30 minutes of exercise per workoutnow your probably wondering what adding in more exercise has to do with controlling your diet well, its actually pretty simple the more calories you burn the more you can afford to eat without gaining weight now it might sound like i am telling you that you can eat what ever you want as long as you exercise more but im not because you cant out train a bad diet what i am saying is that if you slip up on your diet every now and then which you will cause your human that its okay as long as you add in a little extra exercise #4... portion control is keyyou are bound to have better dietary control when you know exactly how much your consuming but how realistic is counting calories am i supposed to carry around a food scale every where i go if i said yes would you i didn't think so so the next best thing is to weigh and measure your foods whenever its convenient what will happen over time of doing it is that you'll get really good at being able to eye ball portion sizes and lets say your at your favorite restaurant you'll be able to know how much to eat and how much to take home #5... get on the scale, every dayyears ago i would have never recommended my clients do this cause i know how the scale can drive people crazy but there has been study after study that has proven that people that weigh themselves once a day are twice as successful at keeping the weight that they lose off now im sure this does not apply to every one especially when your working on losing the weight so maybe weight yourself once every few days until your at your goal weight and then implement the daily weigh-in to help you keep the weight off #6... eat breakfastnow im not sure if it's the most important meal of the day but
if you want to keep weight off and keep control of your diet it's up there in importance studies show that people who are regular breakfast eaters have an easier time keeping weight off then those who skipped breakfast more often the key to eating breakfast is to keep it health stay away from the donuts and coffee (telling you this while i sit in Dunkin Donuts writing this blog, but don't worry ... im practicing what i preach) and opt for the two egg omelette cooked in coconut oil with cheese and a half an avocado (and now im hungry)  In this day and age who has time for long drawn out workouts we need to get in and out ain't nobody got time to be spending hours and hours in side of a smelly... dirty gym if you've ever thought that before then i got a quick workout here that is guaranteed to get your heart rate up in as little as 10 minutes #1... walking lunges
the lunge is by far one of the best full body exercises that targets the front and backs of your thighs make sure on this move you keep your back upright chest tall and core tight on the down part of the lunge avoid touching your knee to the ground so that you keep tension on your thighs through out the entire movement #2... modified bosu burpee
now i know that not everyone has a bosu ball just laying around but if you do this is another great full body toning and strengthening move and even if you don't you can still do this exercise without the bosu and get a great burn with this move the key is control your gonna start in a standing position with the bosu at chest level next, place the bosu on the floor and either step or hop your feet back into a push up position immediately bring your feet back in and stand back up you have just completed your first bosu burpee if you don't have a bosu don't worry just do the move without it it's still pretty intense #3... kettlebell swing
and last but not least... the kettlebell swing now if you've never done this one before you are in for something special start by holding the kettlebell in between your thighs with your chest held high and a slight bend in your knees drive your hips forward as you straighten out your knees lock your knees and squeeze your glutes at the top of the movements allowing the momentum of the hip drive to push the kettlebell up the thing to remember about the kettlebell swing is that it's not an arm movement don't attempt to muscle the kettlebell up with your arms drive it up through your core and hips so there you have it another great simple workout to get toned and tight click the video below to watch one of my clients go through the workout  i think im going to write a song a song dedicated to all the people that have hated on me in my life because you have fueled my success you have helped me reach great heights in my life and i firmly believe that i couldn't have done it without you and i pray that you never leave my side as i continue to strive for greater success haters... this ones for you something has got to be wrong with me right?after reading the above love poem to the haters you're probably thinking who thinks like that anyway i mean... that's not realistic well it is realistic and i'm hoping by the end of this blog post i can get you to at least consider changing the way you look at the hate you get from others besides if your going to get hate you might as well turn it into your greatest asset here are my top 3 ways to use haters to fuel your success #1... more success = more hatersthat's the reality people are going to hate you for being better they are going to hate you for doing good and the better, stronger you become the more good you do the more hate your going to get when i accepted this was when i wanted to create more haters because to me haters equaled more success look if people are going to hate on you for doing something positive in your life so be it you can do nothing to change that don't even waist your time trying focus on accumulating haters because that means more wins in the win column become a hoarder of haters #2... spectators pay... players get paidthe problem with haters is they love to be spectators rather than participants they actually secretly wish that they had the guts to do the things and take the risk that your taking the risk that's paying off for you so vastly they have so little success in their own lives and want to live some kind of success through your eyes Seeing you achieve feats that they cannot possibly imagine for themselves or are too lazy to accomplish on their owns your success makes them feel uncomfortable so you become there target to make up for their deficiencies hate is the purest form of respect and admiration accept it embrace it love it the people that hate you actually wish they could be you #3... accept your hatersno matter what you do there will always be haters there's always going to be people in your life trying to drag you down as you become more and more successful there will be even more haters coming out of the wood every successful person has had their fair share of haters having haters is a part of success whether you like it or not learning how to accept them as a part of the deal for success is essential to using them as fuel Not everyone will think the same as you or have the same opinions as you do and even if they do think as you do some people will just hate on you for no reason at all it just is what it is so don't try to get less hate try to increase your hater rating how will you use what you've just read to fuel your success? leave me a comment below i'd really love to know check out the video version of this blog below for 1 bonus tip one using the haters as you fuel for success  what is one of the things that all successful people have in common they are extremely confident in their abilities they know that no matter what they will succeed they believe that they can overcome any obstacle placed in front of them some successful people border on egotistical confidence is non negotiable success just wont happen without it if you lack confidence you will miss many opportunities simply because you will fail to take action in this blog post i'm going to share with you my top 4 ways to become more confident #1...start with being thankfulstart off each day by being thankful for what you already have as high achievers we are constantly thinking about moving forward thinking about getting to the next level so much so that we forget to reflect on the things that we've already accomplished i find that when i start the day off with gratitude it puts me in the right frame of mind and sets my day off to add more accomplishments to be thankful for #2... journey outside your comfort zonecan you guess where the magic happens with in your life it happens outside of your comfort zone and there's a funny thing that happens when you step outside of that comfort zone more often it actually expands don't allow yourself to get caught in your comfort zone for too long because there's a funny thing that also happens if stay in your comfort zone for too long it starts to shrink think back to the last time you did something that made you uncomfortable maybe even terrified you after doing it you realized that it actually wasn't that bad all your wants and dreams are waiting for you but you have to take the first step out side of that little box that you've been hiding in #3... prepare for the set backsthe culprit that destroys our self confidence is not being knocked down but rather not getting back up after being knocked down realize now that set backs are a part of the plan they are setting you up to learn great lessons because some of the most valuable lessons in our lives come from negative situations don't put off trying something new because your anticipating it not working out some of the greatest successes in life didn't work out on the first try besides no one will remember all of your failures they will only remember your victories #4... choose your company WISELYwe are the sum of the 5-8 people that we spend the most time with are the people that you surround yourself with lifting you up or are they holding you down you've heard the saying before misery loves company but so does happiness surround yourself with people that inspire you not people that zap your desire spend time with high achievers not bottom dwellers get around people that can lead you to growth not those that want to stunt it which of these 4 tips will you be incorporating into your daily routine leave me a comment below i'd love to know check out the video version of this blog below to get one more bonus tip on how you can become more confident  can you believe we are already almost half way done with 2017? oh, how time flies i hope that this post finds you with much fitness success this year so far if so these 8 moves will help you turn up the intensity and make the rest of the year that much better if you havent been moving towards your goals like you intended on at the end of 2016 these 8 moves will be a great start to your second half of the year here are the the top 8 fat burning exercises of 2017 #1... side to side skaters
this move is one of my favorite high / moderate intensity exercises to add into my workouts the reason why i like it so much is it requires no equipment and can be done anywhere to perform this exercise you want to start in a slight squat most people that i teach this move to have a hard time starting the move off but i tell them that it's like a dance once you get your rhythm your good to go from that slight squat position you just want to hope to one side and put the opposite leg behind and power off of your front leg to the other side perform 2-3 sets of 40 seconds per set / per side #2... side plank w/hip raise
this is a great exercise to tone those love handles you know what... lets call them the hate handles cause, no one loves them! so, to work those "hate handles" get into a side plank position from here all your gonna do is raise your hip up as high as you can and then lower yourself back to the floor perform 2-3 sets of 20 reps per set / per side #3... reverse leg curl
this is the official hamstring / calf killer (killer of fat that is) lie on your back with your feet resting on a stability ball pull you knees into your chest as far as you can and bring you legs back to the starting position perform 2-3 sets of 15-20 reps #4... step up/squat jump/push up
 this one is going to definitely get your heart rate going if you dont have access to an aerobic step and you have steps in your house you can use those steps if you dont have access to any kind of step just march in place during the step up part of the move start by stepping up and down on the step when you feet hit the floor immediately go into a squat jump when your feet hit the floor from the squat jump place your hands on the step and perform a push up perform 2-3 sets of 10-20 reps #5... reverse walking lunge
the thing that makes this one such a great fat burning move is your lunging backwards this will challenge your balance a lot more then the traditional lunge causing your body to burn more fat start by taking a big step backwards bend both of your knees bringing the knee of your rear leg as close to the floor as you can without touching the floor bring your front foot to meet the rear foot making sure to keep you chest tall through out the movement pause and repeat perform 2-3 sets of 5-8 reps #6... mountain sliders
this is one of those exercises that most of my clients love to hate if you dont have the sliding discs that i have on my feet you can use towels (they only work on hard surfaces not rugs) or you can use paper plates start in a push up position and slide you legs in and out driving your knees into your chest and squeezing your core perform 2-3 sets of 40-60 seconds each #7... corkscrew
 the corkscrew is one of those either forgotten ab moves or less known ones either way its a great ab burner now you dont need to be on a bench like i am you can perform this exercise on the floor start by squeezing your ab muscles and roll you knees into your chest at the half way point push your feet towards the ceiling and rotate your torso slightly to one direction come back to the starting position and repeat on the other side perform 2-3 sets of 10 reps on each side #8... half squat
this is the ultimate upper thigh fat burner in this move you want to start in as deep of a squat as you can perform and only come half way up nice and simple perform 2-3 sets of 15-25 reps easy... peasy!so there you have it your "top 8 fat burning exercise of 2017 to follow along or to watch the moves live check out my youtube video below and don't forget if you haven't done so already sign up for my email list to get FREE access to my top 3 full body workouts  the next time you find yourself complaining and feeling bad for yourself here is what i want you to do
STOP!!! no one cares! i repeat... NO ONE CARES!!! NO more pity party! NO more feeling sorry! the people that your complaining to got their own problems no one is going to save you from your troubles and they can't because they are YOUR troubles that means YOU must find a way do what necessary UNTIL! YOU determine when enough is enough and you know when enough is enough... when you reach your goals!  so... you say you want more out of life??? that's all fine and well but... why are you not getting more? why have you not become more? in this post i'm gonna talk directly about why the key word in the last sentence is "directly" that means that some of you reading this might get your feeling hurt but that's okay you've heard the saying before... "if the shoe fits then, you must wear it"! hopefully after reading this you will decide that those shoes of less sacrifice don't feel good anymore and you trade them in for a new bigger size that will force you to grow you ready??? let's jump right in! in order to get more, to become more you must give more!if you LOVE sleep raise your hands... being honest, i myself love sleep but... i don't love sleep more then i LOVE SUCCESS i am willing to sacrifice sleep so that i can be more successful when was the last time you woke up and hour earlier than you had to so that you could work on your dreams? it's been a long time right... and that my friend is why you have not tasted your success yet until you're willing to make yourself extremely uncomfortable for success you'll never enjoy a greater level of it! you have to be willing to skip what's fun and easy and go through what's difficult and necessary to enjoy greater success no one ever said that the journey would be easy the road to your goals is littered with obstacles and road blocks but just no that if you keep moving forward you'll eventually reach your goals sacrifice is the key if you want to see a change you have to change something give more... become more... get more! check out my short youtube video on this exact topic |
