The Sweet Truth About Stevia and Artificial Sweeteners in Fitness
When it comes to staying fit and healthy, cutting back on sugar is one of the first steps many people take. But life without sweetness? Not exactly fun. That’s where artificial sweeteners and natural substitutes like stevia come into play. They promise all the sweetness without the calories or the blood sugar spikes of regular sugar. But how do they stack up in the fitness world? Let’s dive into what you need to know about stevia and other sugar alternatives.
What Are Artificial Sweeteners?
Artificial sweeteners are sugar substitutes that provide sweetness without the added calories. They are often much sweeter than sugar, so you only need a tiny amount. Some of the most common options include:
Stevia: A natural sweetener derived from the leaves of the stevia plant.
Sucralose (Splenda): An artificial sweetener commonly found in sugar-free foods.
Aspartame: A low-calorie sweetener used in diet sodas and other low-calorie products.
Erythritol: A sugar alcohol with zero calories and no impact on blood sugar.
Monk Fruit Extract: A natural sweetener derived from monk fruit, often mixed with erythritol.
Why Sweeteners Matter in Fitness
For people focused on weight loss, muscle gain, or overall health, sugar can be a roadblock. Regular sugar is loaded with calories and causes your blood sugar to spike, triggering insulin production. Insulin helps your body store glucose, but when it’s overproduced, it can lead to fat storage.
The goal: Find a way to enjoy sweet things without the calorie bomb or blood sugar rollercoaster. Artificial sweeteners and natural alternatives like stevia can help you satisfy your sweet tooth without messing up your fitness goals.
The Benefits of Stevia and Other Sweeteners
No Blood Sugar Spikes
Unlike sugar, stevia and most artificial sweeteners don’t cause a spike in blood sugar levels. This is great for anyone trying to maintain steady energy throughout the day or avoid fat storage caused by insulin overproduction.Low or Zero Calories
Most sweeteners have little to no calories, making them a helpful tool for people looking to reduce their calorie intake.Improved Weight Management
By replacing sugar with low-calorie sweeteners, you can enjoy your favorite foods and drinks while staying within your calorie goals.Safe for Diabetics
Stevia, erythritol, and other sugar substitutes are often recommended for people with diabetes because they don’t raise blood sugar levels.
The Downsides
While sweeteners like stevia can be a great alternative to sugar, they’re not perfect. Here’s what you should know:
Overconsumption: Just because sweeteners are calorie-free doesn’t mean you can overdo it. Constantly craving sweet foods, even with substitutes, can make it harder to reset your palate and enjoy natural flavors.
Gut Health Concerns: Some sugar alcohols, like erythritol, can cause bloating or digestive issues in high amounts.
Artificial Taste: Some people find that artificial sweeteners or natural options like stevia have a slightly bitter or "fake" aftertaste.
Best Sweeteners for Fitness Goals
Not all sweeteners are created equal. Here are the top options for fitness enthusiasts:
1. Stevia
Why It’s Great: Zero calories, natural, and doesn’t spike blood sugar.
Where to Use It: Coffee, tea, smoothies, and baked goods.
Product Suggestion: Organic Stevia Sweetener.
2. Erythritol
Why It’s Great: Zero calories, no blood sugar impact, and often used in baking because it mimics sugar’s texture.
Where to Use It: Baking, beverages, and desserts.
Product Suggestion: Granular Erythritol.
3. Monk Fruit Sweetener
Why It’s Great: Natural and calorie-free with a flavor closer to sugar.
Where to Use It: Baking, beverages, and yogurt.
Product Suggestion: Monk Fruit Sweetener.
4. Sucralose (Splenda)
Why It’s Great: Heat-stable and widely available. Popular for cooking and baking.
Where to Use It: Coffee, oatmeal, and baked goods.
Product Suggestion: Splenda Sweetener.
How to Use Sweeteners in Your Fitness Journey
If you’re trying to lose weight or maintain a healthy lifestyle, here are some tips for incorporating sweeteners without going overboard:
Start Small: Use sweeteners sparingly. If you’re adding them to coffee, tea, or oatmeal, try to reduce the amount over time to retrain your taste buds.
Be Mindful of Hidden Sugar: Just because a product says “sugar-free” doesn’t mean it’s healthy. Check the ingredient list for added sweeteners and other unnecessary additives.
Don’t Skip Whole Foods: Sweeteners are great, but they shouldn’t replace the natural sweetness of whole foods like fruit.
Balance Your Plate: Focus on a balanced diet with lean proteins, healthy fats, and complex carbs to keep your energy steady throughout the day.
The Bottom Line
Stevia and other artificial sweeteners can be powerful tools in your fitness toolbox, helping you manage sugar cravings, avoid blood sugar spikes, and stay on track with your goals. But like anything in life, moderation is key. Use them wisely and remember that the best diet is one that’s balanced, sustainable, and works for you.
Ready to sweeten your fitness routine? Try out some of the products above and enjoy the best of both worlds—flavor and fitness!
Enjoy Thanksgiving Without Guilt
The golden rule: Thanksgiving is just one meal. You’re not going to lose all your progress in one day, just like you don’t get six-pack abs by eating one salad. Let yourself enjoy the holiday without the guilt—it’s what you do consistently, not occasionally, that matters.
Smart Strategies for the Big Meal
Prioritize Protein and Veggies First: Fill your plate with turkey and vegetables before diving into the carbs and desserts. Protein helps you feel full longer, and veggies provide fiber to aid digestion.
Portion Control, Not Deprivation: Love mashed potatoes and gravy? Take a moderate portion and savor every bite. The key is to enjoy your favorites without overloading your plate.
Slow Down and Savor: Put down your fork between bites. This gives your brain time to register fullness and helps you truly enjoy the flavors of the meal.
Drink Water: Staying hydrated can curb overeating and keep you feeling great.
Get Back on Track the Next Day
So, you enjoyed your Thanksgiving meal—maybe even that second piece of pie (hello, pumpkin!). The secret to staying on track? Get back into your routine the very next day.
Post-Thanksgiving Reset
Morning Movement: Start your day with a workout, even if it’s just a brisk walk or a light jog. Sweating it out can help you feel refreshed and re-energized.
Hydrate: Drinking plenty of water helps flush out excess sodium and keeps your metabolism running smoothly.
Revisit Your Plan: Return to your usual healthy meals and workouts. There’s no need for extreme diets or double workouts—just focus on consistency.
Quick Workout Ideas for Black Friday
Cardio Blast: A 30-minute run or bike ride to burn off some Thanksgiving indulgence.
Bodyweight Circuit: Try a mix of push-ups, squats, and planks.
Yoga or Stretching: After all that sitting and eating, a yoga session can do wonders.
Balance Is Key
Thanksgiving is about gratitude, connection, and, yes, good food. Your fitness journey doesn’t mean sacrificing those moments. In fact, part of a healthy lifestyle is learning to find balance and enjoy life’s indulgences without derailing your progress.
What Really Matters
Consistency Beats Perfection: Missing one workout or eating a big meal doesn’t erase weeks or months of hard work.
Focus on the Long Game: One day won’t make or break your fitness goals—what you do most of the time is what counts.
Be Kind to Yourself: Guilt and stress don’t belong at the Thanksgiving table. Enjoy your meal and move on.
Final Thoughts
This Thanksgiving, ditch the guilt, enjoy your meal, and get back to your routine with confidence. Remember, staying fit is about the big picture, not a single day. Whether you’re running a Turkey Trot, hitting the gym, or just savoring the flavors of the season, you’ve got this.
So, grab a plate, lift your fork (and maybe some dumbbells), and give thanks for how far you’ve come. You’re doing amazing—keep it up!
How Much Sugar Are You Consuming?
Sugar is everywhere—hidden in foods you’d never expect and often consumed in quantities far beyond what our bodies need. But how much sugar are you actually consuming each day? If you’re not tracking it, chances are you’re consuming more than you think.
Understanding Sugar on Labels
When you pick up a food or drink, do you check the sugar content on the label? At what point do you put it down—5g, 10g, 20g? Here’s the kicker: the number you see on the label is per serving, not necessarily for the whole package. If you’re not careful, you could easily consume multiple servings and double or triple your sugar intake without realizing it.
Why It’s Easy to Overdo It
Studies show that most people significantly underestimate how many calories—and by extension, how much sugar—they consume daily. Without logging your meals in an app like MyFitnessPal or keeping a food journal, it’s nearly impossible to have an accurate picture of your sugar intake.
Let’s put this into perspective. How much sugar do you think is in a Krispy Kreme Glazed Doughnut?
10g?
15g?
20g?
Answer: 10g per doughnut. Did you overestimate? Many people do, which highlights how tricky it can be to gauge sugar content.
Surprising Sources of Sugar
Here are the sugar contents of some everyday foods and drinks (per serving):
Milk (1 cup): 12g
Gatorade (12oz): 21g
Packaged Yogurt with Fruit: 19g
Frosted Flakes (1 serving): 12.4g
Coke (12oz can): 39g
Coke (20oz bottle): 65g
Red Bull (8.3oz): 27g
These numbers are eye-opening but don’t mean you need to swear off these foods forever. Instead, focus on awareness. If you’re living an active lifestyle, occasional indulgence is fine. The key is moderation and understanding how much sugar you’re consuming daily.
How to Manage Your Sugar Intake
Set a Sugar Limit: Aim to consume no more than 25-30g of added sugar per day.
Check Serving Sizes: Be mindful of portion sizes and how many servings you’re eating.
Choose Whole Foods: Opt for unprocessed foods like fruits, vegetables, and whole grains to naturally lower your sugar intake.
Log Your Meals: Use an app to track what you’re eating for a clearer picture of your diet.
Foods That Attack Belly Fat
The body you have right now is a reflection of your daily eating habits. Are you happy with it? If not, don’t worry—making simple changes can yield significant results. Here are a few belly-fat-busting foods you can incorporate into your diet to get started.
1. Oatmeal
Starting your morning with plain oatmeal is a great way to stabilize your blood sugar and keep you feeling full until your next meal. Unlike sugary cereals, oatmeal provides slow-digesting carbs that give you sustained energy.
Tip: Hate the taste of plain oatmeal? Sweeten it naturally with blueberries and sprinkle cinnamon for flavor.
2. Nuts (Especially Almonds)
Almonds are an excellent snack option because they’re packed with healthy fats and protein, which help you feel full longer. Studies show that people who consume almonds instead of carb-based snacks tend to eat less overall.
Tip: Choose unsalted or lightly salted almonds to avoid excess sodium.
3. Whey Protein
Protein is essential for burning fat and building muscle, and whey protein is a convenient way to boost your intake. Add a scoop of whey to your smoothies or oatmeal for a simple upgrade to your meals.
Tip: Opt for a high-quality, low-sugar protein powder like Whey Protein Powder.
4. Eggs
Eggs are a nutritional powerhouse, and their Vitamin B12 content helps with fat metabolism. Add eggs to your breakfast to keep you energized and on track.
Tip: If eating more than 3 eggs, consider removing some yolks to reduce calorie and fat intake.
5. Lean Meats
Lean proteins like chicken, turkey, and fish are not only filling but also require more energy for your body to digest compared to carbs and fats. If you want bonus points, incorporate fatty fish like salmon and tuna, which are rich in omega-3 fatty acids that support fat loss and heart health.
Tip: Avoid processed meats, as they tend to have more saturated fat and sodium.
Key Takeaways
Your sugar intake has a significant impact on your health and energy levels. By tracking and moderating your consumption, you can take control of your diet and make smarter choices.
Incorporating nutrient-dense foods like oatmeal, nuts, lean protein, and eggs into your meals can help you lose belly fat and improve your overall health.
Sustainable change is all about awareness and consistency. Whether it’s logging your meals or making small swaps, the key is to start today.
Carbohydrate Timing: Myths, Strategies, and How It Can Help You Lose Body Fat
Carbohydrate Timing: What You Need to Know for Fat Loss
Carbohydrates have long been a hot topic in the fitness and nutrition world. Are they the enemy? Should you avoid them completely? Or is it all about when you eat them? If you’ve been confused about how carbs fit into your fat loss goals, you’re not alone. Let’s break down the myths, strategies, and the science behind carbohydrate timing to help you make informed choices.
The Myths About Carbs and Fat Loss
Myth: Eating Carbs at Night Makes You Gain Weight
Many people believe that eating carbs after a certain time—usually 6 PM—causes weight gain. The truth? Weight gain occurs when you consume more calories than you burn, regardless of the time of day. While it’s wise to avoid heavy meals before bedtime (to aid digestion and sleep), carbs themselves don’t cause weight gain simply because of timing.Myth: Low-Carb Diets Are the Only Way to Lose Fat
While low-carb diets can be effective for some, they’re not the only path to fat loss. Carbs are your body’s primary energy source, especially for high-intensity workouts. Completely cutting them out can lead to fatigue, poor workout performance, and even muscle loss.Myth: All Carbs Are Bad
Carbs are often unfairly demonized, but not all carbs are created equal. Simple carbs (like candy and sugary drinks) can lead to energy spikes and crashes, but complex carbs (like oats, sweet potatoes, and whole grains) provide sustained energy and essential nutrients.
The Role of Carbs in Fat Loss
Carbs serve an essential purpose:
They fuel your workouts, allowing you to push harder and burn more calories.
They replenish glycogen stores post-exercise, aiding recovery.
They support brain function and overall energy levels, helping you stay consistent with your fat-loss plan.
When managed properly, carbs can be a valuable tool for sustainable fat loss.
Carbohydrate Timing Strategies
Pre-Workout Fueling
Consuming carbs 1-3 hours before a workout can provide the energy you need to perform at your best. Focus on easily digestible options like:Oats with a banana.
Rice cakes with peanut butter.
A slice of whole-grain toast.
Post-Workout Recovery
After exercise, your body is primed to use carbs to replenish glycogen stores. Pair carbs with protein for optimal recovery. Great options include:A protein shake with a banana.
Grilled chicken with sweet potato.
Greek yogurt with berries.
Morning Carbs for Energy
Starting your day with a balanced meal that includes complex carbs can set the tone for sustained energy. Think oatmeal, whole-grain toast, or quinoa.Evening Carbs Are Okay!
If you train later in the day or prefer carbs at dinner, don’t stress. Your body doesn’t magically store carbs as fat at night. A balanced dinner of lean protein, veggies, and a small portion of complex carbs can even help you sleep better.Carb Cycling
This involves adjusting your carb intake based on your activity levels. On training days, increase carbs to fuel performance and recovery. On rest days, lower your carb intake slightly, focusing more on protein and fats. Track your caloric burn with this Fitbit Charge 6.
Tips to Lose Fat While Eating Carbs
Focus on Whole, Nutrient-Dense Carbs
Choose options like brown rice, sweet potatoes, quinoa, oats, and whole-grain bread. These provide fiber, vitamins, and minerals to keep you full and energized. Try out this 4 Pack Overnight Oats Containers with Lids and SpoonsControl Portion Sizes
Even healthy carbs can add up if you’re not mindful of portions. Stick to serving sizes appropriate for your goals and activity levels.Combine Carbs with Protein and Fats
Pairing carbs with protein and healthy fats slows digestion, keeping you full longer and stabilizing blood sugar levels.Track Your Intake
Use a tracking app like MyFitnessPal or this Nutrition Journal to monitor your carb consumption and ensure it aligns with your caloric and macronutrient goals.Stay Consistent
Carbs are just one piece of the puzzle. Combine smart carbohydrate timing with regular workouts, a balanced diet, and adequate sleep to see the best results.
The Bottom Line
Carbohydrate timing can be a game-changer for fat loss and performance, but it’s not about perfection—it’s about consistency. Whether you’re fueling a morning workout or recovering after an evening session, carbs play a vital role in helping you reach your goals.
By focusing on quality, portion sizes, and timing, you can enjoy the benefits of carbs without derailing your progress. Say goodbye to the myths and hello to a sustainable strategy that works for your body and lifestyle.
If you’re ready to optimize your nutrition and take your results to the next level, let’s talk about creating a plan tailored to you!
Products listed: Fitbit Charge 6. 4 Pack Overnight Oats Containers with Lids and Spoons. MyFitnessPal. Nutrition Journal.
The Cardio Conundrum: Burning Fat vs. Glycogen and the Power of Zone 2 Training
When it comes to cardio, most people have a single goal in mind: burning calories. But what many don’t realize is that the type of fuel your body burns during exercise—fat or glycogen—can significantly affect your results, depending on the intensity and duration of your workout. Understanding the difference between burning fat and glycogen, and how Zone 2 training can optimize fat burning, will help you design workouts tailored to your fitness goals.
What Are You Burning: Fat or Glycogen?
Your body primarily relies on two sources of energy during exercise:
Fat: Slow-burning, abundant, and ideal for sustained, low-intensity activity.
Glycogen: Quick-burning, stored in muscles and liver, and used for higher-intensity efforts.
The energy source your body taps into depends largely on the intensity of your workout. At lower intensities, your body favors fat for fuel. As intensity ramps up, the body shifts to glycogen, which provides energy more rapidly. This switch happens because high-intensity workouts demand quick bursts of energy that fat metabolism can’t provide fast enough.
Understanding Heart Rate Zones
To truly understand the difference between burning fat and glycogen, it’s helpful to break down heart rate zones:
Zone 1 (Very Light): 50-60% of your max heart rate. Great for recovery or warm-ups, mostly fueled by fat.
Zone 2 (Light): 60-70% of your max heart rate. Ideal for burning fat, improving endurance, and metabolic efficiency.
Zone 3 (Moderate): 70-80% of your max heart rate. Mix of fat and glycogen burning; great for cardio fitness but less efficient for fat loss.
Zone 4 (Hard): 80-90% of your max heart rate. Primarily fueled by glycogen; excellent for performance and conditioning.
Zone 5 (Max Effort): 90-100% of your max heart rate. High-intensity efforts relying almost entirely on glycogen.
Zone 2 training, in particular, is where fat burning shines. Let’s dive deeper into why this is the case.
What Is Zone 2 Training?
Zone 2 training refers to steady-state cardio performed at 60-70% of your maximum heart rate. It’s a low-intensity, long-duration exercise that prioritizes fat as the primary energy source.
To determine your Zone 2 heart rate:
Subtract your age from 220 to estimate your maximum heart rate.
Multiply that number by 0.6 and 0.7 to find your Zone 2 range.
For example, a 30-year-old has a max heart rate of about 190. Zone 2 training would occur between 114 and 133 beats per minute.
Why Zone 2 Targets Fat Stores
Zone 2 training works because it keeps your body in an aerobic state, meaning your muscles have sufficient oxygen to efficiently burn fat. Unlike glycogen, which is stored in limited quantities in the muscles and liver, fat stores are vast. Even lean individuals have enough fat to fuel hours of low-intensity exercise.
Here’s why Zone 2 is so effective for fat loss and metabolic health:
Increased Mitochondrial Efficiency:
Zone 2 training improves the number and function of mitochondria, the energy powerhouses of your cells. This boosts your body’s ability to burn fat over time.Lower Glycogen Depletion:
Since Zone 2 relies primarily on fat, it conserves glycogen for higher-intensity efforts or emergencies. This is particularly beneficial for endurance athletes or those looking to improve overall energy efficiency.Hormonal Benefits:
Zone 2 training helps regulate hormones like insulin, improving metabolic health and aiding in fat loss.Sustainability:
Low-intensity workouts are easier to sustain for longer durations, allowing you to burn more calories overall compared to short, high-intensity sessions.
When Does Glycogen Burning Take Over?
As you increase intensity and move into Zone 3 or higher, your body begins relying more heavily on glycogen for fuel. This happens because higher-intensity efforts require quick bursts of energy that fat metabolism can’t deliver.
For example:
During a Zone 4 interval workout, your body taps into glycogen stores to meet the energy demand quickly.
Glycogen is limited—about 400-600 grams stored in your muscles and liver—so it depletes faster, often leading to fatigue or "hitting the wall."
While high-intensity workouts have their place (e.g., improving performance, building strength, or burning calories in a short timeframe), they aren’t as effective for targeting fat stores as Zone 2 training.
How to Incorporate Zone 2 Training Into Your Routine
To optimize fat burning and improve endurance, aim to include 2-3 Zone 2 sessions per week, each lasting 30-90 minutes. Examples of Zone 2 workouts include:
Brisk walking.
Light jogging.
Cycling at a steady pace.
Swimming at a comfortable speed.
Tips for Effective Zone 2 Training:
Use a heart rate monitor to stay within your target range.
Avoid the temptation to push too hard—if you’re huffing and puffing, you’ve moved into Zone 3.
Pair Zone 2 training with strength workouts or high-intensity sessions for a balanced fitness routine.
The Balance Between Fat and Glycogen Burning
It’s important to note that no exercise burns only fat or glycogen; both are used simultaneously, just in different proportions. The goal is to tailor your training to align with your objectives:
For fat loss and endurance: Focus on Zone 2 training.
For performance and calorie burn: Include higher-intensity workouts in Zones 3-5.
Remember, consistency is key. A mix of Zone 2 training and higher-intensity workouts will yield the best long-term results.
The Bottom Line
Understanding the difference between burning fat and glycogen can help you train smarter, not harder. Zone 2 training is your best bet for optimizing fat burning, improving metabolic health, and building a sustainable fitness routine.
By keeping your workouts in the right heart rate zone and pairing them with strength training and a healthy diet, you’ll unlock your body’s potential to burn fat more efficiently. So, strap on your heart rate monitor, slow things down, and start making every workout count!
If you have any specific questions or need help tailoring a Zone 2 training plan, feel free to reach out—I’m here to help!
Let me know if you'd like me to expand on any specific section or add more technical details!
Products listed in this article:
Concentric vs. Eccentric: Are You Lifting the Right Way?
Ever left the gym feeling like you went through the motions but didn’t actually feel anything? Or maybe you’ve wondered if you’re even doing your exercises correctly?
Well, here’s a wake-up call: You might be doing it wrong.
Wait, how do I know? I mean, I’ve never seen you lift, right? True—but here’s the thing: 99.69% of people in the gym aren’t maximizing their gains. (Yes, powerlifters and Olympic lifters, you’re the exception.)
Let’s break it down using a classic example: the bicep curl.
The 3 Phases of a Lift:
Concentric: The upward motion where you contract your biceps to lift the weight.
Isometric: The pause at the top, just before you lower the weight.
Eccentric: The lowering phase as you return to the starting position.
Got it? Great. Now, here’s the kicker:
Why Eccentric is King (and What You’re Probably Missing)
Most people focus entirely on the concentric phase—you know, the part where you grunt and swing the weight up like it owes you money. But here’s the truth: The eccentric phase is where the magic happens.
This is where your muscles experience the most tension, which means better muscle growth if you do it right. It all comes down to one key factor: Time Under Tension (TUT).
The Right Way to Build Muscle
To maximize gains, you need to control your movements. Here’s the tempo I recommend for a bicep curl:
Concentric: Lift the weight for 2 seconds.
Isometric: Hold the top position for 1 second, squeezing your biceps hard.
Eccentric: Lower the weight slowly for 4 seconds.
Feel that burn? You’ll probably hate me while doing it, but trust me—you’ll love the results.
Why This Works
The longer your muscles stay under tension, the more you stimulate growth. So, stop flinging weights around and start lifting with intention. Apply this tempo to all your lifts, and you’ll see the difference in no time.
Remember: It’s not about how much you lift; it’s about how you lift. Now go crush those gains! 💪
Want to take your lifts to the next level? To truly master your form and control Time Under Tension (TUT), you need the right tools.
Adjustable Dumbbells like the Bowflex SelectTech 552 are perfect for dialing in the exact weight you need for slow, controlled reps.
For an extra challenge, Resistance Bands from Serious Steel keep constant tension on your muscles, especially during the eccentric phase.
Whether you’re at home or in the gym, these tools will help you crush your goals and maximize those gains. 💪
New to the Gym? Whats your Purpose?
Making the decision to sign up for a gym membership is a big deal for most. You are typically stepping outside of you comfort zone into an unfamiliar world that can be very intimidating.
You have no idea where to start so you automatically do 1 of 3 things:
1) you head straight for the cardio equipment
2) you sign up for a class OR
3) you stop going to the gym
So where do you start?
Most gyms offer a free session with a trainer to new members. Even if hiring a trainer isn't what you're interested in, he/she can at least show you around the intimidating gym equipment that you otherwise would have never tried. If the trainer is competent, they'll even show you how to properly use the equipment correctly.
This is a good start but what if you're gym doesn't offer a free session with a trainer? While options 1 & 2 aren't terrible choices, I would ask you what is your Purpose for the gym membership? What is your Goal?
Exercising at the gym without a specific goal is like driving around the country without a specific destination. You're going to end up somewhere, but it may not be where you want to be.
Begin with a long term goal. For example, if you want to loose weight, your goal may be: I want to loose 100 lbs this year.
Impossible right?
Once you have that long term goal, you can reverse engineer it make smaller much attainable goals. So that 100 lbs in a whole year will turn to 8.3 lbs a month, which turns into roughly 2 lbs a week!
Now you've take a goal that was overwhelming and seemingly unattainable and made it into something much more attractive and motivating! Now you have a destination. Now you can enter in the destination and follow the suggested route.
Start with a goal, then figure the rest out as you go!
How to Get Lean & Stay Lean year round
Ever wonder how some guys stay lean all year? Not only that but they stay lean during a bulk!?
Most would say they are just genetically “gifted”. While genetics do play a role in it, maybe they just know how to eat correctly? I'm going to show you a way to achieve this without having to weigh your food and count your calories.
I think we all know, in order to grow, we need 3 things: Protein, Carbs & Fat.
When making a plate of food, I like to divide the plate into sections. Automatically I load ½ of the plate with protein. The other half I divide into sections with a fat, starchy carb & a fibrous carb. In the picture, I have a little less protein on my plate because I am drinking a protein shake with my meal.
So next time you sit down for a meal, look at your plate and make necessary adjustments!
Get lean & Stay lean!
As always feel free to Like/Comment/Share!
What would you Rather have? NEW Car OR NEW Body?
What would you RATHER have:
A brand new car of your choice
OR
A fit heathy body for the rest of your life?
...
I've been thinking about this question a lot recently, and the more I thought about it the more interesting it became.
In my opinion, the MAJORITY of people asked this question would probably say they would rather a new car of the choice. Would you agree?
Now the catch is this: These people aren't getting a FREE car of their choice, they are still paying for it. So lets assume their car payment ends up being $550/month because they got a sweet Range Rover, with white leather interior and the heated/air conditioned seats and built in navigation that drives itself.
Sweet huh?
Is it the instant gratification that people crave that make them choose the car? I mean, at the snap of their finger, they just financed an expensive car that they otherwise wouldn't have been able to pay for. Right?
What if the same person was in the same situation, but could only buy one part of the car at a time each month? For example they spend $500 for the month but only received a tire. Then they work for another month so they can pay for the 2nd tire... and so on until the car is complete. Then once they get all the parts, they have to put it all together.
Would they choose the car still, knowing it would take a year of paying $500 a month, before they could even drive it?
Now lets fast forward 2 years, maybe 3 years from the purchase. Is it still as new and exciting as it was when you got it? Is it still in PRISTINE condition or does it have some dings and paint scratches?
Fast forward another 5 years. Is the engine starting to run a little more rough? Is the leather interior starting to crack and pinch the backside of your legs?
Are you still happy with your choice? BTW, you're still paying $500 a month for this baby plus the repairs and maintenance that it requires.
The reason I got to thinking about this is because a peer of mine pointed out that people who purchase personal training are essentially paying as much as they would a new car! As true as this may be, I began to think of the word INVESTMENT.
Purchasing a car is rarely an INVESTMENT. However Purchasing a personal training program most certainly is an investment. You're investing in you BODY & LONGEVITY as a human. How many cars have you had in your life? How many cars will you have in the future? We only get ONE body and we have to live in it every.single.day!
So why are we so hesitant to invest in it?
Because it takes work? Effort? Lacks instant gratification?
Think about it...
How do you Protein??
How do you Protein??
I can't stress how important protein is in your diet. In fact, I'd be willing to bet that 99% of you don't get enough protein daily!
What's enough? Roughly .5grams per 1lb of body weight. So a 200lb male should eat a MINIMUM of 100g of protein per day. *Keep in mind this can fluctuate depending on a person's specific goal so use this number as a general guide*
Now think about how you can get that much protein in a single day, every day of the week. Sounds expensive right?
This is were supplementation comes in handy, so it would be in your best interest to buy a quality whey protein powder. If we're talking about the same 200 lb male, I would tell him to shoot for 2 shakes a day! This should get you anywhere from 50-60g of protein total! *Keep in mind that this is a SUPPLEMENT to your diet. It is NOT recommended to only rely on supplements to reach daily goals.*
Now we can break up the last 50-40g into the meals we eat during the day. Below is an example of how a full day would look to get your protein in.
Breakfast - 3 Eggs and bacon (25g)
Protein Shake (25g)
Lunch - Chicken Breast and veggies (25g)
Protein Shake (25g)
Dinner - Grilled Sirloin Steak and sweet potatoes (30g)
The key here and with anything diet related is PREPARATION. If you don't have a plan, you will forget to food prep, thus causing you to rely on less healthier options that may be more convenient.
As always, I encourage you to Like/Comment/Share!
Stay hungry!
- J
How you're destroying your six pack in the Morning
If your goal is to loose weight (especially around your midsection) here are a few ways you are riding on the failboat...
1) Too mas Carbs in the morning! ...
The busiest time at the gym is typically 4-6 pm which means most people go after work. By eating a high carb breakfast, you're lacking what? BROTEIN! Eat more protein for breakfast which will help with cravings before you have even turned on your desk computer.
2) Ditch the Soda in the morning!
Sounds weird right? I know a few non-coffee drinkers that actually prefer their morning pick-me-up in soda form on the way to work. These people are not in the business of loosing stomach fat so this doesn't apply to them. If you are, and this is YOU, try giving a caffeinated tea a try in the morning. If you don't like hot tea, make a pot the night before and stick it in yo' fridge.
3) Kick your smoking habit!
Again, just trying to give research based advice for those who want/need help losing weight. If you like the way you look, then no need to take this advice (if you're still reading this post, you probably want to lose weight...just sayin). A study done by Endocrine Society in San Diego found that smokers who kicked their habit lost weight especially in their midsection. It wasn't until 6 months after they stopped smoking, but kicking the habit independently helped! No diet/exercise change needed!
Hope this helps! As always feel free to comment/Like/share
PEACE!
5 ways to loose belly fat!
Reality check... Most people have it, Everyone wants to get rid of it.
Right?
I tell my clients that every one of them has a six pack, we just cant see it yet.
Here are 5 ways to peel of that fat:
1) Eat more Protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
2) Instead of Cardio, HIIT
What's HIIT? High Intensity Interval Training. I'll explain it like this: When driving your car, do you get better gas mileage on the hwy or city? Hwy right? Why? It's because your car is more efficient at going at a faster, steady pace than it is when driving in stop and go traffic. Our bodies are similar. When the goal is to burn fat, we need to use HIIT in order to bounce our heart rate, thus burning fat for fuel, as a car would burn gas.
3) Lift weights
Let me put it simply. Resistance training has a tendency to build muscle. The more you lift, the more you build. Muscle has a tendency to eat fat. The more you build, the leaner you get. Simple right?
4) Perform HIIT AFTER your workout
By doing cardio after you've lifted, when you're already tired, the same speed or intensity will have a greater effect than had you done it beforehand. You can set a pace with your cardio. So even if you're tired after resistance training, you still have a pace to follow. If you do cardio prior to resistance training, you will lack the proper intensity during your lifts. There is no set "pace" when it comes to weights... that has to come from within.
5) Log what you eat!
It's truly amazing how much added sugar surrounds our every move. Start looking at nutritional labels and logging your food into MyFitnessPal. At the end of the day, see how much sugar you've put into your body. Now that you know, do something about it!
Do you have a method that has worked for you!?
The Importance of the pre-workout meal!
Ever wentto the gym and felt off? You were tired, lacked motivation and energy and just kind of went through the motions waiting for you're pre workout supplement to kick in. When you finally get to your car you realize you just wasted an hour and a half of your day...
Ask yourself on those days: What did I eat prior to training?
Maybe, just maybe that's the key to a great workout.
So what does your body need to be completely fueled up for a killer workout?
Easy... 1) Carbs and 2) Protein
1) Carbs are the instant fuel that feed your body. Think of a train. You have to treat carbs like they treat coal in a train! Quick energy that is easily burned. That's what starts moving the train or in this case your body. Your body will use these carbs for a good 60-90 mins before all your glycogen stores have been used up. Which brings us to the logs.
2) Protein. Once the fire is HOT and we're burnin all the coal, we need something more solid to provide the fire to burn for a more slower/steady rate. Protein are the logs that sustain the fire and keep the train moving once the coals have burned up. Eating protein pre-workout will keep our bodies from eating our hard earned muscle mass. Protein pre-workout has been shown to reduce soreness as well!
Typically you want to eat your pre-workout meal 1-2 hrs. prior to training. I would recommend using a protein powder as your source of pre-workout protein as this uses less oxygen to digest ,thus giving your muscles more oxygen during your workout, meaning more power during sets.
My pre-workout is typically a cup of steel cut oats, banana and protein shake! Keep it simple.
What is your pre workout supplement??
Why am I NOT losing weight!??
Why am I NOT losing weight!??
Sound familiar? If so, ask yourselves these questions:
- Are you training consistently? ...
Nothing in life happens as quickly as we’d like it to, including losing weight, toning up (and being awesome). If you’re following a good program, or have a good trainer, trust in the plan that’s been put together for you. Commit to a plan for a solid 12 weeks before throwing it out. P.S. Key word here is COMMIT
- Are You Replacing Fat With Muscle?
If you ARE training on a consistent basis, this could be what's going on. A lb of fat weighs the same as a lb of muscle... With that being said, there is a difference in the volume between the two. For example, a cubic inch of fat will weigh less than a cubic inch of muscle. Don't be discouraged if this is the case. Have your trainer pinch you to figure out your body fat % and use that as a guide of progress, not the scale.
- Are you sticking to a nutritional plan?
Nutrition can be as challenging as starting a new workout program can be. I tell all my clients that this is going to be the hardest part of your transformation. In my opinion, the most important part of this process is starting a food journal, because you really don't know how much your consuming of something unless its logged. I recommend using the MyFitnessPal app for this!
All in all, be committed and stay consistent. Trust the process if you're working with a trainer. Oh, and have a little fun, it's your life!
What's worked for you?
Sleep BIG to get BIG
Are you having trouble putting on 💪MUSCLE💪? Maybe its time to look outside of the gym and kitchen..
Most people don’t realize it, but sleep and muscle growth goes hand in hand. When you think about building muscle mass, the first thing you probably think of is spending hours in the gym. The next thing you probably think about is the diet and nutrition necessary to help recover and build muscle.
So what about sleep?
Think of it like this... when you train in the gym, you create microscopic tears in your muscle(duh). The two main factors in how well your muscles are repaired after training are sleep and nutrition.
During the sleep your body will go through cycles every hour releasing testosterone and melatonin, both essential for muscle growth. That is why it's recommended to get 8-10 hrs. of sleep, so your body is able to complete the necessary cycles of repair and recovery in order to achieve muscle growth.
If you sleep any longer than that you may be resetting your body’s natural clock and may find it much more difficult to fall asleep on time the following night.
On that note... GET TO BED! 😴😴😴
Trouble maintaing energy levels throughout the day?
So your energy levels are low throughout the day and you find yourself reaching for an energy drink..or 4, just to get that temporary boost then find yourself crashing 30/60 mins later...😧
Right?
Perhaps you should try to incorporate these 5 easy items into your day and diet instead:
...
1)☕Black Coffee - When you need a quick pick-me-up, a little caffeine can go a long way. 0 Cals. Can't stand black coffee? Add a tsp of honey, splash of almond milk and cinnamon.
2) Edamame - Soybeans are high in energizing nutrients, particularly B-vitamins, copper and phosphorous.
Edamame delivers exercise-friendly carbs, fiber and protein for muscles. Throw a handfull in a ziplock to snack on.
3)💦WATER! Not Soda, not Juice..WATER! One of the most important determinants of your energy levels is hydration status.
Water is responsible for transporting all nutrients in the blood that we use for energy as well as getting rid of waste build-up that leads to fatigue. Drink minimum 3L/day.
4)🍳Eggs - Egg yolks are high in B-vitamins(aka energy). To cut back on saturated fat and excess calories, stick to 1 whole egg plus 2-3 egg whites for a lean energy-filled breakfast.
5) Trail Mix - Nuts and dried fruit are the ideal combination of healthy fats, fiber and protein. Refined carbs that do not have fiber quickly break down into glucose for short bursts of energy, fiber helps slow down glucose-release so there is always a steady supply. To avoid excess sugars and oils that can be added to many popular trail mixes, just make your own!
Did I miss anything you guys use that works really well?!
Hope this helps!
That soreness you get after working out... GOOD or BAD?
Depends..
If there is muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise, you are probably experiencing DOMS.
...
What's DOMS? Delayed Onset of Muscle Soreness
This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine. Which is why most beginners are always sore!
DOMS is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.
This sort of muscle pain is not the same as the muscle pain or fatigue you experience during exercise (when you feel the burn). DOMS is also unlike the acute, sudden and sharp pain of an injury such as a muscle strains or sprain that occurs during activity and often causes swelling or bruising...So don't mistake an injury for DOMS.
DOMS is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days.
But with new stimulus comes adaptation.. So when your body does not respond to your workout routine with some level of (good) soreness the following 24-48 hrs.. you may consider tweaking your training routine!
👟SHOES👟 or 🐾NO SHOES🐾?
Performing these exercises barefoot is better for bodily awareness, which helps you nail proper form and can improve your balance and stability
1) Squats: In a proper squat, you push your butt back as if you’re sitting in a chair. Removing your shoes shifts your weight back, which makes this easier.
People also tend to have better squat depth without shoes, allowing you to get the full benefit of the exercise.
2) Deadlift: Going barefoot or wearing minimal footwear puts your body in the most natural, secure position to pick up a heavy weight. Remember that an elevated heel tilts your body forward. You have to compensate for this during the deadlift by moving backward or taking a more upright posture. Both positions put your body off balance.
3) Kettlebell Swings: A raised heel makes you lean forward during kettlebell swings, which can be especially problematic because the momentum of the bell is already pulling your body in that direction. With proper form, you should be standing tall, with your hips in line with your body, at the top of the kettlebell swing. But when your heels are elevated, your hips are pushed back and your back is rounded, putting additional strain on the posterior side.
Everything starts from the ground up, so when we are barefoot, we are doing exactly what our body is made for.
If your training one of these tomorrow, give it a try! I'd like to know what you think.