Fit Yummy Mummy Blog - Post Pregnancy Weight Loss - Flat Tummy Workout

Intervals ~ Is 15 Minutes Enough?

Holly Rigsby — Thu, 11 Mar 2010 00:49:35 +0000

Intervals Question

“Holly~

I work out between 4 and 5 days per week, doing a variety of cardio and weights. I usually focus one day on cardio and the other day a split between cardio/weights. I’ve been reading about intervals. I use them on the treadmill at rest going 3.5mph and 4.0 mph on the interval…

I don’t find that I burn more calories this way though…any suggestions? I typically burn 435 calories in a 40 minute workout on treadmill ….any help or advice would greatly be appreciated.

~ Heidi

My Reply

Heidi,

Looks like you have a consistent workout schedule down – Good for you! Glad you are interested in finding out how to get the most out of your interval sessions.

When it comes to cardio for Fat Loss….it is not how long you can go and how many calories you can burn. This only gets us into the trap of going longer and longer for little to no return.

True Intervals
are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath.

Typically this takes place in no more than 10-15 minutes.

The goal – and the effectiveness – is to challenge yourself so that at the end of 10-15 minutes – you have had one heck of a workout!

If you can go for more than 20 minutes….and in your case 40 minutes….you are simply not working intensely enough during the 1st 10 minutes.

The actual part of the Interval training you described – 40 minutes – has more similarities to steady state cardio. If you were to change up the variables to create more intensity, you will find that this strategy not only cuts your cardio time in half – if not more – but you will see results MUCH faster.

How To Makeover Your Cardio Session

For the 40 minute treadmill routine you described:

I would suggest you….

Increase the intensity by increasing the speed and incline for your “Highs”.

I’ll share a treadmill Interval Routine as an example of how to change up the variables to make your routine more intense.-(FYI: this is more advanced)

1 minute high
30 second low
repeat 8 cycles

Still under 15 minutes but very intense for there is little time to “recover”‘ – which also adds to the intensity. Personally my “High” may be running at a 8.5 on a 5 incline OR Fast Walk 4.5 at an incline of 15.

I am simply using the treadmill as an example to help you see how the manipulation of variables can completely make over your cardio session.

Cardio equipment is not necessary to complete an effective interval session. I highly suggest using body weight intervals.

Body weight intervals are more effective for you are using all the major muscles in your body. They are also great for when you are short on time or cannot leave the house and sure help if you are in need a quick burst of energy. I like to use jump rope, body weight squats, kettlebell swings, burpees or sprints.

What About Calories Burned?

To address Calorie Burn, this is not the focus when using cardio for fat loss – instead…with the principles I teach in Fit Yummy Mummy, the focus relies on the calories that you cannot immediately see.

Short burst resistance training, intervals and of course supportive nutrition are the habits that deserve your focus – for these are the very habits that cause your body to burn more calories AFTER the fact ~ for the following 24-48 hours…

LONG after your workout is over!

Best to adjust your focus to work out in a way that boosts your metabolism in the long run – this is something steady state cardio cannot provide for you.

Besides – the calorie burn noted on cardio equipment is deceiving….

It can be off by 30% plus the calorie burn you see drops off shortly after your cardio session ….which can easily be erased by drinking an overloaded smoothie or a trip through the drive-through.

When it comes to cardio you can be relieved to know that you can stop wasting your time and stalling your fat loss efforts. Your solution for fat loss lies in shorter, more-intense Interval sessions.

You will burn more overall calories, boost your metabolism and preserve muscle, which will make you look tight and lean as you transform your body.

~ Holly

For a detailed and guided Interval Training Workout Plan complete with MP3 soundtracks, be sure to click over to Fit Yummy Mummy Intervals

Want to SEE and HEAR a sample?

>> Fit Yummy Mummy Intervals Sampler

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Must Have Proteins

Holly Rigsby — Wed, 10 Mar 2010 18:42:59 +0000

Are You Getting Your Protein In At Every Meal and Snack?

I teach the Fit Yummy Mummy’s to keep their nutrition plan simple and to focus on creating healthy, fat burning meals based around whole food proteins and fresh produce.

Protein provides a lasting source of energy so you stay satisfied and when you are satisfied you are not eating mindless snacks…plus protein is essential for boosting your metabolism. Not only does it cause your body to burn more calories to digest but protein is the essential component of your Muscles!

Produce is simply your fruits and veggies ~ chock vitamins, minerals, antioxidants and fiber.

By creating meals and snacks that are based around protein and produce you not only feel energized and satisfied, but you are able to reach your body shaping goals that much faster!

To help you kick start your meal planning process, here’s a list of Must Have animal and plant protein sources.

Best Animal Based Protein Foods

1. Grass Fed Beef

2. Fowl
Chicken/Turkey – preferably organic

3. Fish/Seafood
Wild Salmon and Tuna

4. Eggs
What kind? See “Eat Your Eggs”

5. Dairy
Not a fan of milk however dairy products such as Greek yogurt are an excellent source of protein and at times I have organic cottage cheese and even a carton of organic Goat’s Milk on hand for cooking or to add to morning oatmeal.

Best Plant Based Protein Foods

1. Legumes/Beans
lentils, black, kidney and garbanzo beans

2. Nuts
almonds rock

3. Whole Grains
quinoa, kamut and millet

4. Soy
organic, unprocessed, fermented soy
(meaning not commercialized soy products you see on the shelves of mainstream grocery stores). I personally do not eat soy based on the conflicting information that I find. This is an individual choice and if you choose to eat soy, just make sure it is not processed….go for organic, fermented soy like tempeh and miso.

How Much?

While protein requirements vary from individual to individual, the RDA for adults is 0.8 grams of protein for each kilogram (2.2 pounds) of body weight or between 10% and 20% of your total calories.

I personally eat closer to 30% of my calories from protein for I have found this is what makes me feel my best while maintaining strong, lean body results.

Best advice is to keep track of what you are eating and see what protein intake makes you feel your best and helps you achieve the results you are after.

When you are eating for fat loss, you know to 1st map out your meals ahead of time, planning to eat every 3 to 4 hours, each of these meals are made up of protein and produce and you will have no trouble getting just what your body needs to fire up a healthy metabolism!

What’s Your Favorite Protein?

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Walk Your Way Thin

Holly Rigsby — Tue, 09 Mar 2010 17:56:46 +0000

Ready to Walk?

With warmer weather on the way desire to GET OUT and Get Active is stronger than ever.

Just this morning I dropped Tyler off at school and went for an extremely pleasant 45 minute walk.

Now I consider this a Luxury, for rarely do I have such a large chunk of time to spend on me….and really each day I SHOULD have – ALL busy moms should have a block of rejuvenating “me time”.

As I was walking, I realized how enjoyable this simple activity is. Not just to get my body moving, but to clear my mind, to listen to the sounds of nature and take in the 1st signs of spring….quite refreshing and much needed for the overly busy days I lead.

If Moving More is not a part of your fat loss solution, time to make it one!

How?

Get a pedometer.

They’re inexpensive ~ like $5 to $15 ~ and you can find them anywhere. Wearing one of these for a couple days puts your lifestyle into perspective…

just how active are you…really?

My 1st assessment was an eye opener…coming in at barely 5,000 steps ….ideally we should all be taking about 10,000 steps a day.

Made me realize I SIT way too long during the day.

This helped me to not only set a goal of getting up and MOVING each hour that I am on my computer, but to also take a step back to see where else I can add in being active outside of my Fit Yummy Mummy workouts. Like going for a walk, going to yoga, or playing baseball with Tyler.

No, walking more alone is not the end all be all solution….but add it in to your healthy lifestyle habits and see what a difference it makes….not only to your results but how much BETTER you feel! When you FEEL better, you make better choice and you get results that much faster!

Getting Started

Going for brisk walk for 20-30 minutes on most days will help you to accumulate 10,000 steps a day. This is my new Spring Goal!

Put on your pedometer at the beginning of each day to count every step you take for one week. This will help you determine your activity levels and how you are choosing to spend your days.

Schedule your walks. An average stride is about 2.5 feet which means about 2000 steps equals one mile. And 10,000 steps is about 5 miles. Now my days are way too busy to go for a 5 mile walk but over the course of a day – this is totally doable!

Even if you cannot get out of the house, make an effort to be more active with the things you are doing. All steps count and they all add up!

Boredom Buster Tip

Of course I would never see myself doing this on a treadmill for if I am in a gym with one…I am either doing my resistance training workout or intervals.

Walking for me will take place outside – which keeps it fresh but another way to make it fun is to continually set new routes, then push yourself to complete them in less time.

How Often Do You Walk? Know How Many Steps?

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Eat Your Eggs

Holly Rigsby — Fri, 05 Mar 2010 16:19:17 +0000

Do You Like Green Eggs and Ham?

Tyler has been on a Dr. Seuss kick all week. Yesterday we read “Green Eggs and Ham”. He was like, “I know what the lesson of this story is…..you have to try something before you know if you will like it or not!” Such a smart kid! To wrap up the Dr. Seuss celebration, I made him Green Eggs and “Ham” (actually canadian bacon) for breakfast this morning.

Now Eggs are not something Tyler had to TRY. We LOVE Eggs!

Eggs are a main staple in our house. Tyler and I eat about 2 eggs for breakfast 3 to 5 mornings a week.

This morning’s celebration breakfast was a great way to kick off a conversation about why eggs are so good for you.

Why Eggs Rock

~ Eggs are Protein Powerhouses!

Just 1 egg contains 6 grams of high-quality protein and all 9 essential amino acids, one of the few foods considered to be a complete protein.

Protein was one of the 1st benefits Tyler mentioned in his video – he KNOWS this at Age 8! Protein-rich foods must be an essential part of each and every meal and snack for protein helps sustain your energy level and curb hunger, cravings and unhealthy snacking.

Plus complete proteins are the “building blocks” of the body supplying energy for your body to function, for building and repairing tissue and keeping your body strong and healthy. Protein also helps fight infections, keeps body fluids in balance and helps your body maintain a healthy metabolism.

~ Vitamin D

Eggs are one of the only foods that contain naturally occurring vitamin D.

~ Choline

Eggs are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.

~ Multivitamin

Eggs are like taking a multivitamin for they are packed with 14 essential nutrients!

What About Cholesterol?

New research shows that moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.

How To Choose Eggs

Look for organic, omega-3 eggs.

Go Organic and double the nutritional value!

Pasture-raised organic hens produce eggs tha tcome without added hormones or antibiotics, have 2/3 more vitamin A, 1/4 less saturated fat, three times more vitamin E, seven times more beta carotene and twice the omega-3 fatty acids compared to commercially produced eggs.

Omega 3’s not only have powerful antioxidants, anti-cancer, anti-inflammatory, and anti-heart disease properties and help combat depression and alleviate PMS symptoms, they have also been shown to have a positive effect on your metabolism for it promotes healthy blood sugars….meaning, insulin levels are lowered, lower insulin spikes, the more likely your body is to use or burn up more stored fat.

Plus organic eggs Taste better!

The Cost of Organic

I find a dozen large eggs in the organic section of our local grocery store for about $3 – $4….and no need to scoff at the price for this works out to be about 25 to 30 cents an egg. Not at all what I would consider expensive for a healthy food.

Be sure to pair your eggs up with fresh fruit too! One of Tyler’s favorite breakfast fruit dishes is Banana slices and Blueberries.

Bonus Egg Tips

Eggs are one of the quickest proteins to prepare!

On the busiest of mornings – and believe me I have a LOT – cooking a few eggs is one of the easiest tasks I can take on. Scrambled, omelets, sunny side up which Tyler and I like to call “dipper eggs”. And heck, if I plan ahead I have hard boiled eggs on hand.

As a Mom sending my child off to school, I like knowing my child has had a well rounded, nutritious breakfast ~ one that keeps him satisfied until lunch so he has the energy and focus to do well in school.

No reason not to have these perfect proteins on hand!

Tell Tyler What You Think!

You Are Invited

Log in to ClubFYM and join in on the celebration today!

The Birthday Bash kicks off Monday, March 8th with a Live Fit Yummy Mummy TV Show!

Live Fit Yummy Mummy TV Show airs Monday at 1:30 pm EST inside ClubFYM’s Member Area.

Meet me, get to know ClubFYM, chat live with members and ask any questions you have about getting the body you’ve been dreaming of.

There will be prizes and give-aways too ~ from Deluxe DVD packages to ClubFYM memberships. Be sure to log in to ClubFYM and get all the details so you do not miss out!

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Samaria’s Life Changing Results

Holly Rigsby — Wed, 03 Mar 2010 17:17:23 +0000

I may be smiling in this picture but I can’t explain just how broken I was on the inside.

There were so many reasons why, and being overweight was one of them. Before Fit Yummy Mummy I had no clue what to do.

I knew what I wanted and where I wanted to be but had no clue how to get there. I hated myself and my body and whats worst than to hate who you are when you can’t be anyone else.

How ClubFYM has helped me?

ClubFYM has helped me in so many ways.

I now realize what’s important. I am able to see the mistakes I have made. The support at ClubFYM has helped me work on having a healthy relationship with food. It’s taught me that starving myself is not the way to go. I can appreciate good food, and bad food and not feel guilty about it. It’s helped with my overall appreciate for life.

Why do I love ClubFYM?

ClubFYM changed my life.

I am a new person. I’m not only changing my body, but I’m changing my mindset. I’m learning to appreciate the person I am, and seeing my body change I know realize I can do whatever I want and no one can hold me back but myself.

I’ve got a ways to go to get to my goal but the difference is this time I know how I’m going to get there!

~ Samaria, H. Age 23, Mom of Two Boys ages 3 and 5 months, Dothan, AL

Congratulations Samaria! You are absolutely Glowing from the Inside OUT! I know you have come so far in your transformation and I am SO very proud of you! ~ Holly

To help celebrate ClubFYM’s Birthday, women just like Samaria are posting their success stories in the forums.

Members have unlocked the secret to success ~ SUPPORT! Now it is your turn!

You Are Invited

Log in to ClubFYM and join in on the celebration today!

The Birthday Bash kicks off this Friday with a Live Fit Yummy Mummy TV Show!

Live Fit Yummy Mummy TV Show airs Monday, March 8th at 1:30 pm EST inside ClubFYM’s Member Area.

Meet me, get to know ClubFYM, chat live with members and ask any questions you have about getting the body you’ve been dreaming of.

There will be prizes and give-aways too ~ from Deluxe DVD packages to ClubFYM memberships. Be sure to log in to ClubFYM and get all the details so you do not miss out!

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Are You Ready for Girl Scout Cookie Season?

Holly Rigsby — Mon, 01 Mar 2010 15:16:16 +0000

$3.50 for a box of cookie bliss

How can you resist?

Not many do for over 200 million boxes of cookies are sold each year! How can you support your local Girl Scout troops AND enjoy your Favorite cookies without sabotaging your fat loss results?

5 Girl Scout Cookie Survival Strategies

1. Moderation

Isn’t this term always used when it comes to eating the foods that derail us from our fat loss results? Yep! And for good reason.

You see, eating cookies – or any sweet treat for that matter – is not what prevents results. Rather it is how much and how often you are eating them.

When you choose to implement a sound nutrition plan, eating foods that support fat loss at the very least 80% of the time, then having a serving of cookies here and there will NOT cause you to gain weight.

Eating cookies after every meal, in between meals or every day….in addition to other poor eating habits is what causes weight gain. When you get your box or two or three of Girl Scout Cookies, decide right away how they will fit into your nutrition plan.

2. Portion Size

A Fat Loss Nutrition Rule of Thumb….never eat right out of the box. This applies to healthy and not so healthy foods. Why? You Lose Track of HOW Much you are eating!

To prevent overeating your Girl Scout Cookies, portion them out. Just because the box or sleeve is open does it mean you keep eating. Grab your snack size baggies and pre-portion them all out ahead of time.

3. Cookie Calories still Count

It does not matter if a cookie is fat free, sugar free, suddenly has no trans fat or is made with real Ocean Spray premium cranberries…cookies still have calories!

FYI on Trans Fat….Companies are only required to disclose trans fat if there is more than 0.5 grams per serving. If you choose to eat more than a couple servings you are eating trans fat.

Take a Look at My Favorite Girl Scout Cookie….Thin Mints!
A serving size of Thin Mints is 4 cookies

Calories: 160
Fat: 8 grams
Saturated fat: 5 grams
Sugar: 10 grams

Ever eat a whole sleeve of these? Be honest…for I have. An entire sleeve of thin mints comes in at a whopping 560 calories and 36 grams of sugar! Not exactly fat loss friendly! These cookie calories can quickly add up!

Read the label and be aware of the serving size.

4. Savor The Moment

Girl Scout Cookies come around once a year…so savor them. Do not grab them by the handful and much them down mindlessly – you are missing out!!!

When you decide to have your Girl Scout Cookie Treat avoid any and all distractions. Be in the moment. Chew slowly and even announce how dang yummy they are! I do this quite often….with any yummy food actually – oh the looks Patrick and Tyler give me ; )

5. Out of Sight, Out of Mind

If boxes of cookies are sitting out on the counter, the kitchen table, the dresser in your bedroom…..of Course you are going to be constantly tempted to reach in and grab a few, over and over again. And this is the type of eating habit that gets you into trouble.

Along with pre-portioning and planning out WHEN you will have your Girl Scout cookie treat put them away UNTIL then.

My favorite place….and actually enhances the flavor of Thin Mints… The FREEZER! Keeps them freshly tucked away out of sight!

When it comes to your Fat Loss Plan and the yummy treats that tempt us throughout the year you absolutely CAN enjoy your favorites….just takes some mindfulness and planning ahead.

What is Your favorite Girl Scout Cookie?

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3 Weekend Survival Fat Loss Video Tips

Holly Rigsby — Fri, 26 Feb 2010 15:09:37 +0000

Weekend Survival Strategies

1. Pre-plan Your Weekends!

If you will be eating out more than usual, know what you will order ahead of time and decide which part of the meal you would like to indulge in. You might choose to skip the bread basket in order to balance out having a glass or wine or two and your favorite dessert. Save your eating out calories for the foods you truly look forward to eating.

You can also add in an extra workout! Not just to help balance out the increased calories but getting a quick workout in also acts as an appetite suppressant! Something as simple as a 4 minute tabata interval workout or just a quick body weight circuit.

One of my favorite Body Weight Workouts….

Y-Squats and Push Ups
10 reps each Repeat 3 to 4 times

2. Eat a healthy breakfast!

This is a struggle for many busy women…the weekends are a BREAK and we like to sleep in and just skip this meal. While others may love to indulge and eat a big home cooked or restaurant style breakfast complete with bacon, eggs, pancakes, hash browns, biscuits and gravy…etc. Not the choices that lend to a productive weekend when it comes to your fat loss goals.

While I do indulge in some non-supportive meals over the weekend…

for example when Tyler spends the weekend with us we will pick up a box of freshly made Krispy Creme doughnuts for Sunday Morning…

I still make the effort to start the at each morning off on the right foot, having a quality protein and some fresh fruit.

An example of one of my many favorite weekend breakfasts (okay really anytime) is fresh sliced grapefruits – I just cannot get over what a boost they give me in the mornings – especially the weekends since I DO sleep in and need a little extra kick to get myself going.

Then I pair this up with something warm…LOVE my eggs. Cook 2 sunny side up and toss with a handful of fresh spinach and top with fresh cracked pepper.

This meal is energizing and satisfying.

When I start a weekend morning off right, I am more likely TO get the house clean (or part of it) and get some work done….and I do so MUCH FASTER so that way I have MORE down time….to just watch movies, go shopping, go the park, etc.

Now I will tell you that Sunday will be a different story after I have those doughnuts! I can predict I will NOT feel like cleaning NOR will I finish up my online work very efficiently.

Breakfast DOES have that much of an impact on your weekends.

3. Stay active!

Weekends tend to be relaxing but overeating and moving less only lead to stalled results or worse…weight gain.

Just make a decision to move more. Not the same as working out…maybe a casual walk, a jaunt through the mall, playing duck duck goose with your children, yoga or stretching. You will feel better and this will help you to make better choices, choices that will help you get out of the Rut of Weekend Sabotage.

Give these strategies a go and see what a difference it really does make to your Monday Motivation!

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Secret to Sticking to your Workout with VIDEO

Holly Rigsby — Thu, 25 Feb 2010 19:02:21 +0000

“I feel so good when I work out…it’s so exhilarating.

I did the FYM short burst resistance exercises and then intervals on the bike for 10 minutes and stretched for a cool down all in just 30 minutes!”

~ Beth S., Mom of Two, Indianapolis

It is evident that Beth has stumbled upon one of the secrets that makes Doing and Sticking To a workout routine possible.

Pure Enjoyment

When you truly love what you do, you will keep doing it!

Sure that is obvious, but the most surprising part? When I asked Beth how her results were coming along, this is what she said…

“I don’t know if I notice any changes yet.”

Funny, because isn’t that what we all immediately expect….Results?

Most agree that our motivation is based on RESULTS. Results are what we all want asap. Results are what every single weight loss program promises you.

But the factors that determine whether we reach them and keep them lie deeper a bit deeper. And that is what Beth has discovered.

It is not the destination….but the journey, getting the most out of each and every experience that leads you one step closer to your ultimate body shaping goals!

She has taken the right steps by establishing a mindset programmed for success.

This very step has allowed her to become aware of and embrace the way she physically feels during and after each workout. This awareness has helped to not only keep her focused but also acts as a powerful drive, keeping her priorities at the forefront of her mind.

My Personal Motivation

I look forward to each and every one of my workouts. What keeps me going is the rush of energy I feel, the stress relief and I LOVE tracking my progress and getting stronger!

Plus, what makes my workouts DOABLE is the fact that I only need 15 minutes! There is no room for excuses!

I have two different places I really enjoy working out at home. My basement…as you can see in my video…which is all set up and ready to go so I can workout whenever I need to. I keep it brightly lit and have music ready to go. This has been my main area for the past 3 months since it is TOO dang cold to workout outside.

Yes, second, and preferred option, is working out on my back deck. There is no better feeling than breathing in the fresh air, feeling the warm sunshine and taking in the beautiful view as I workout….and after 3 months of winter workouts – - – I am so ready to get back outside again!

What Motivates YOU To Stick To Your Workouts?

Don’t forget, you can grab two new 15 minute fat burning workouts
each month at ClubFYM >> ClubFYM.com

The complete February Fat Burn Workout A and Workout B is still up for a few more days. Fit Club members get special access to the online follow along workout videos!

March is ClubFYM’s Birthday Bash Celebrating One Year of Body Shaping Transformations ~ Be on the lookout all next week for celebration specials!

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3 Quick Tricks To Boost Your Metabolism

Holly Rigsby — Wed, 24 Feb 2010 00:52:52 +0000

Ready To Give Your Metabolism a Makeover?

If you tired of struggling with a sluggish metabolism, try out these metabolism boosting tricks to help accelerate your fat burning results.

Your Metabolism is just like a fire – you can do things to stoke it up and keep it burning strong 24-7 or you can do things to dampen it.

Here are the facts:

+ Not eating will only will slow your metabolism.

+ Not exercising – or choosing an ineffective method to exercise – will only cause you to lose your lean muscle which will in turn cause you to end up with an even slower metabolism.

So it would make sense to stop making choices that are slowing your metabolism down to begin with! If you are skipping meals, yo yo dieting, eating 1200 calories or less, have zero workout plan or do hours of cardio ….then some choices need to be made.

In fact just choosing to stop the habits that dampen the fire of your metabolism will give you a nice kick start. Add in the following tricks and Watch OUT!

1. Get Stronger, Get Muscle!

Make Resistance Training the priority in your workout plan for …

Muscle IS Your Metabolism
And the only form of exercise that improves or increases the amount of lean muscle you have is Resistance Training!

Muscle is the single most important factor that determines how much fat and calories you burn throughout the day. The more lean muscle you have, the higher your metabolism, the more efficiently your body burns fat.

Stop Losing Muscle!
You can lose muscle just by being inactive, doing too much cardio and by simply getting older!

Starting at around age 25 you will lose approximately 1-2 percent of muscle mass per year eventually losing as much as 50 % of muscle mass in the course of a lifetime.

Resistance training is essential!

Perform resistance training at least 3 days a week, every other day. Short burst workouts take just 15 minutes.

Your plan must include a full body, progressively challenging plan. Doing the same exercises day in and day out, performing high repetitions with “Barbie weights” is not an effective resistance training plan and you will miss out on the metabolism boosting benefits.

2. Eat Often and Enough

Too busy to eat? Think eating less will help you lose more fat? Think Again!

Restricting your calories lowers your metabolism by 30% or more. Not eating enough causes your body to go into starvation mode to conserve calories….which means your body holds on to the fat and lets go of the expensive muscle. Less muscle = slower metabolism.

Eating enough every 3 – 4 hours not only gives your body fuel for energy and focus but also provides the fuel to keep your muscles around which helps to keep the fire of your metabolism burning strong!

3. Eat Metabolism Boosting Foods

Numerous studies indicate that muscle mass (your metabolism) may decline by 20% to 40% in those who do not get the proper nutrients.

By choosing nutrient rich,healthy foods you will boost your metabolism. Obvious, right? But it is not so easy. For now you know you have to eat enough of the right calories often enough to get the full fired up effect….and this can be difficult!

Is there a list of Super Foods?

Many. My best advice to you is to choose quality proteins, produce high in antioxidants and healthy fats and eat them at every meal and snack.

Quality proteins like chicken, fish, beans, nuts and some dairy. Produce will be your fruits and veggies. Stick to a variety of colorful fruits high in antioxidants aiming to get at least 7 to 10 servings a day.

Excellent fruit choices are berries (blueberries, strawberries, raspberries and blackberries), oranges, pink grapefruit, grapes, apricots, peaches.

Excellent vegetable choices are tomatoes, dark green leafy veggies (spinach, kale, etc.), Brussels sprouts, broccoli, beets, red peppers and carrots.

When it comes to healthy fats choose extra virgin olive oil, avocado, nuts, seeds, fish and fish oil or your Omega 3’s.

Omega 3’s not only have powerful antioxidants, anti-cancer, anti-inflammatory, and anti-heart disease properties and help combat depression and alleviate PMS symptoms…..

….Omega 3’s have also been shown to have a positive effect on your metabolism for it promotes healthy blood sugars….meaning, insulin levels are lowered.

FYI: Insulin is a storage hormone responsible for converting carbohydrates into fats. If your insulin levels are HIGH, your body is less likely to use or burn up more stored fat.

Next Steps

It only makes sense that a Strong and Healthy Body has a stronger metabolism and burns more fat than an unhealthy body.

* Make resistance training a priority

* Make sure you are Eating

* Keep track of what you eat for one week

* Swap out the dead, empty calorie foods for quality whole foods high in nutrients, fiber and antioxidants

Get ready to feel amazing and watch the inches and pounds practically melt away!

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Anti-Aging and the Power of Antioxidants

Holly Rigsby — Tue, 23 Feb 2010 01:50:20 +0000

Ever since I turned 37 last year, I have adjusted my health and fitness goals.

I want to maintain my Youth and Vitality!

As 40 is just around the corner, there’s been a slight shift in my approach to staying “Fit”. Now I see what I am capable of achieving on the outside, I not only do I want to keep this, I also want to take the steps that allow me to do so by ensuring my internal needs are met as well.

These are the Anti-Aging and Antioxidant Facts that mean something to me and if you have not considered this perspective as of yet, these will be helpful for you to have on hand so you too can be knowledgeable about what it takes to achieve and maintain a fit and youthful lifestyle.

~ Diving in to all the science of this can be complicated so this is my summary of WHY’s and the Benefits, basically….

What you Need to Know About Anti-Aging and Antioxidants

1. Free Radicals

Must know fact: Free Radicals Damage Our Cells

The more damage that takes place, the faster we age, loss of elasticity of our skin, our joints ache, our vision is affected, we are more prone to disease, etc.

~ What are Free Radicals?

Unstable atoms/molecules in our body that search for missing electrons – so they attack healthy cells to get what they need. On a small scale, this is normal – it is when there is a domino effect that problems begin.

~ Free Radicals are Created by…

* Environmental toxins – pollutants, household chemicals, and cigarette smoke

* Physical stressors, such as unhealthy oils, food preservatives, and the wide variety of chemicals that are found in almost all highly refined, processed foods

* Emotional stressors

* Intense Exercise

* Illness/Disease

* Getting Older – a natural consequence of aging!

~ How To Fight Free Radical Damage

The best plan is to make sure you have enough antioxidants in your system – to stop the damage of cells. These molecules then stop free radicals from causing damage.

2. Antioxidants

Antioxidants are found in fresh foods like vegetables and fruits rich in Vitamin A, E, and beta-carotene. Free-radical damage is what antioxidants are supposed to take care of, either by stopping new damage, or by reversing earlier damage caused by free radicals.

Normally, the body can handle free radicals, but if antioxidants are unavailable, if our immune system is run down or weakened, or if the free-radical production becomes excessive, damage can occur.

What interested me the most is that free radical damage accumulates with age!

Yep ~ Aging is simply the progression of damage, caused by free radicals. We age, every second, of everyday. And although we can’t stop the aging process, we can take steps to improve our health as we age.

3. ORAC

ORAC stands for Oxygen Radical Absorbance Capacity.

ORAC measures the ability of any substance to subdue oxygen free radicals in the test tube. ORAC is basically a lab test that can measure the antioxidant activity of any substance and give it a number.

The higher this ORAC number from the test the stronger the antioxidant properties of that substance.

Want to maximize your ORAC potential?

You can eat more Antioxidant Rich Foods….or choose a supplement to help fill in the gaps. That’s the purpose of Prograde Longevity – making it EASY to get the right amount of anti-oxidants in your body to fight the damage of free radicals and prevent the effects of aging.

Longevity is a top of the line Anti-Oxidant that contains powerful extract blends of coffeeberry, pomegranate, green tea, acai berry, and wolfberry and Biovin grape.

And when it is mentioned that this is a powerful blend – this simply means that if – for example – you tried to EAT your way to this level of anti-oxidant protection, you would have to consume an entire POUND of raspberries to nourish your body with the same ORAC value of 1458 found in just ONE capsule of Longevity!

What Supplements Do YOU Take? Why? Yes! I Take Supplements! I choose to take supplements...

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