COMPLETE THIS METABOLIC CIRCUIT AS MANY TIMES AS YOU CAN IN 18
METABOLIC MINUTES DO YOU HAVE WHAT IT TAKES?
REST ONLY AS NEEDED
10 SQUAT THRUSTS
10 SPIDER PUSH-UPS
6 SQUAT KICKS
20 MOUNTAIN CLIMBERS
20 STAR JUMPS
THIS SHORT 18 MINUTE WORKOUT WILL SET YOUR METABOLISM ON FIRE
DO YOU HAVE WHAT IT TAKES TO GIVE IT A SHOT?
WATCH THE POUNDS OF UGLY GOO MELT OFF YOUR BODY.
DO THIS WORK OUT 3 TIMES A WEEK FOR A TOTAL OF 54 MINUTES FOR THE WEEK
METABOLIC TRAINING,FITNESS BOOTCAMPS,DIET AND EXERCISE,BODYWEIGHT TRAINING,WEIGHT FREE WORKOUT,HEALTH AND WELLNESS,PERSONLA TRAININING
Thursday, March 28, 2013
Monday, March 11, 2013
Saturday, March 9, 2013
2 INGREDIENTS TO A LONG AND HAPPY LIFE
Dieting and Fitness
When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.
There's a clever little line in the Jimmy Buffet song Fruitcakes when his lady' is lamenting: I treat my body like a temple You treat yours like a tentI can't help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products. To be completely honest, it is possible to shed pounds through diet alone.
It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren't providing our bodies with the tools it needs to build muscle it doesn't matter how many weights we lift.
When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle.
I've heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts. You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale.
It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week. By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small cheat' during your day, you can make up for it by burning a few more calories than normal in the evening.
This isn't something that should happen often but an occasional occurrence isn't going to make or break your diet. You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.
Diet and exercise,Nutrition,fitness bootcamp,personal training, health and wellness
When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. While some believe that they are one thing all together, nothing could be further from the truth. It is quite possible to have a perfectly healthy diet with deplorable fitness habits. It is equally possible to be very physically fit with less than savory eating habits.
There's a clever little line in the Jimmy Buffet song Fruitcakes when his lady' is lamenting: I treat my body like a temple You treat yours like a tentI can't help but think of this line whenever I think about all the people around the world who are going on these garbage in, garbage out diet plans hoping to achieve the weight loss success of those who are endorsing these products. To be completely honest, it is possible to shed pounds through diet alone.
It is difficult but possible. It is also possible to be physically fit and have a few extra pounds hanging around. To a large degree we are what we eat. If we consume a high fat low substance diet our bodies are going to lack the fuel required to burn the fat. At the same time if we aren't providing our bodies with the tools it needs to build muscle it doesn't matter how many weights we lift.
When it comes to diet and fitness, the best results are achieved when they work together rather than separately. Use your fitness routine to burn excess calories and use your diet in order to properly provide your body the nutrients and fuel it needs to build muscle.
I've heard many times in my life that a pound of muscle weighs less than a pound of fat. While this is not true at all, a pound is a pound regardless; a pound of muscle occupies less space on the body than a pound of fat. Pound for pound, I would much rather mine be composed of muscle than fat. Dieting alone does not build muscle and that is something you will do well to remember in your efforts. You should also realize that as you are building muscle you may be shedding inches while not showing a great deal of progress on the scale.
It is very important that you keep this in mind throughout the weight loss process. Do not measure your progress by the scales alone or you will achieve misleading results. The problem is that far too many people do just this and get frustrated and give up when they are actually making progress. Do not allow yourself to be a victim of the scales. Look in the mirror, try on your tight pants, and measure your waistline. Measure your success by how you feel after climbing a flight of stairs not by how many pounds fell of the scale this week. By incorporating fitness into your diet routine you are also enabling your body to burn off any extra calories you may have consumed during the day. This means that if you want to have a small cheat' during your day, you can make up for it by burning a few more calories than normal in the evening.
This isn't something that should happen often but an occasional occurrence isn't going to make or break your diet. You should also look at dieting and fitness as a ball and glove type of relationship. While you can play ball without the glove, it seems to work so much better if you have both. Diet and fitness when combined can create fantastic weight loss results for those who take them both seriously. The thing to remember is that neither works as well alone and neither will work unless you are willing to do the work. You must make this a priority in your life in order to achieve the best possible results.
Diet and exercise,Nutrition,fitness bootcamp,personal training, health and wellness
Wednesday, January 30, 2013
Finding time to Eat right is easy
How often does this happened to you?- You're at work and have an unexpected meeting to attend right before your break?
- You're in a meeting and its gone into overtime and you only have time to grab whatever is near by (donuts or bagels)?
- You're running errands and lose track of time, and there's nowhere to get a good healthy meal?
- You're too stressed, too tired, too overworked or just too (fill in the blank), to eat a good nutritious meal and end up eating junk food?
- Increase your metabolism
- Prevent overeating (especially at night)
- Keep your blood sugar levels steady
- Curb your appetite
Tip #3. Choose the leanest cuts of meat (chicken breast, turkey breast, ground turkey, tuna, leaner cuts of beef, etc.). If you prefer dark meat, just remove the skin and any excess fat that might still be on the poultry and enjoy!
David Knapp NCSF-MPT-CNS
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267
diet and exercise,personal training, Health and wellness,fitness bootcamp, Healthy eating, education
www.PrincetonBootCamps.com
princetonbootcamps@yahoo.com
888-402-2267
diet and exercise,personal training, Health and wellness,fitness bootcamp, Healthy eating, education
Wednesday, January 23, 2013
Thursday, January 3, 2013
4 Ingredients to Boost Your Metabolism
Strategies to Boost
Metabolism
Grazing
Forget what you’ve been taught. If you want to
control your appetite, regulate your blood sugar level to stay energized and
alert, and build lean muscle mass, you need to more often, not less. Aim for
five to six small- to medium-size meals or snacks each day. That equates to
eating, on average, every three hours. Think of yourself as “grazing” all day,
instead of sitting down for three massive feedings.
It’s possible to fit in six meals a day
regardless of your job or lifestyle. Remember that six “meals” should not be
long, sit-down affairs. A few could be, but three of those meals should just be
snacks; one or two of which might just be shakes before and after your workout. And since you’re eating more often, your
traditional breakfasts, lunches and dinners probably will be lighter.
Benefits:
§ Controlling blood sugar levels improves
concentration and helps regulate appetite. If you can do those two things,
you’ll be in much better control of your body. After all, having consistent
levels of blood sugar gives you consistent energy and makes you feel good, since
you’re avoiding huge swings in hunger and mood.
§ Over the course of the day, your mood,
concentration, and energy levels go up and down. Aside from the stresses of
your day, this is partly a function of your blood sugar levels. When these
levels go down there’s a tendency to grab the first food available, and that’s
usually not something good for you.
§ Frequent eating is like constantly throwing
wood on the fire. Digesting food cranks up your metabolism and burns more
calories every time you eat. By not eating often, the fire smolders and dies. A
hot fire, on the other hand, burns wood continuously. Those six smaller meals
keep the fire hot. And since you know you’ll eat in a few hours, you’re less
likely to overeat.
Eat Breakfast
When you wake up in the morning, your
metabolism is running at the lowest metabolic rate of the entire day.
Basically, your body is running on fumes. The second you eat something, your
body cranks into gear and metabolically starts working at a higher rate. Your
morning shower may wake up your mind, but breakfast wakes up your metabolism.
Build Muscle
Many people try to get thin by not eating.
They deprive their bodies of nutrients, and while they might look healthy, they
have dangerous blood profiles and a high ratio of fat to lean muscle. Their
bodies are what we call “skinny fat”.
The last thing you want to do is lose lean
mass. After all, you train hard to build muscle, which produces power,
stabilizes joints, promotes movement, and is critical for optimal performance
throughout life, not to mention on the athletic field. Moreover, the average
person loses a pound of lean mass per year, so it’s imperative to take action
to maintain your muscle.
What’s more, every pound of muscle you pack on
requires approximately 20 additional calories. So add muscle and more of your
food will go towards sustaining your physique.
If you don’t eat often, the most readily
available substance for the body to consume is muscle. There’s a misconception
that the body first eats away its fat. But the body is remarkably resistant to
fat loss and will turn to its lean muscle first, a process known as catabolism,
keeping stored body fat in reserve as long as necessary. In other words, eating
less often can actually waste muscle.
Fuel with Protein
You should include a lean protein source with
every meal. Protein has the highest “thermic effect” of all the macronutrients.
To use the analogy that frequent eating is like throwing wood on a fire, when
you eat protein, it is like throwing lighter fluid onto that fire. So include a
lean protein source with every meal to get a little extra burst of metabolic Power
exercise,diet,health and wellness,education,fitness,personal training,group fitness training,
David Knapp NCSF-CPT,CNS
Friday, December 14, 2012
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