Hi everyone! Found another great article on many easy things you can do to help you burn more calories everyday. These are simple and easy things you can do to change or alter your diet and exercise program on a daily basis. As far as what the title claims, that you can burn 3650 calories every day, I won’t go so far as to say that this is the case since it’s only theoretical, although many things you do out of this article can and will make a difference in raising your metabolism and help in weight loss. Enjoy! Jimmy Pember, NASM-CPT, Certified Fitness Specialist ---------------------------------- Author Steve Stiefel Posted by FullyFlexed.com Life, they say, is full of contradictions, so why shouldn’t that also apply to working out? You train regularly with both weights and cardio and carefully watch what you eat, which together are supposed to produce a ripped, muscular physique. There’s the catch: supposed to. But what if you do practically everything you can–truly giving 110% to your training and nutrition efforts–and you’re still a little soft around the middle? Are you forever doomed to wearing tank tops on warm summer days so friends can see your big guns without knowing there’s an inch to pinch? This being FullyFlexed, we’re not going to recommend an expensive liposuction operation. (Unless, of course, your beloved and rich Uncle Fred left you with several hundred thousand dollars, in which case you can skip this article and call your plastic surgeon.) Rather, we’ve complied a series of tips, tweaks and techniques for you to add to what you’re already doing during the course of a day. Instead of asking you to drop your workouts and follow some one-size-fits-all program, we’ve come up with a list of ways you can increase your caloric deficit each day. All of the tips presented here use one or more of three bodyfat-fighting strategies: reducing the amount of food you eat (the calories you take in), increasing the amount of exercise you perform (the calories you burn) and boosting your metabolic rate (the number of calories your body requires for body weight maintenance). Added together, these tips and strategies could theoretically help you synergistically burn up to 3,650 calories a day, but most individuals will want to pick and choose items that allow them to burn up to 1,500 calories (Number of calories burned is based on a 200-pound man who exercises four times a week and currently consumes enough calories for bodyweight maintenance. The total number of calories you burn will likely vary.) a day without requiring a significant change to diet or training regimen. You can still perform the same weight-training exercises and routines–just add our training and nutrition tips to the mix. 1 - Add intervals to your cardio work – The Caloric Effect: 150 The Technique: “Interval training burns more calories than steady-state training because you can do more work in the same amount of time,” says Tom Seabourne, who has a PhD in exercise science and is author of Athletic Abs with Scott Cole (Human Kinetics, 2002). To use this calorie-burning technique, Seabourne suggests that you include sprints with your jogging, add jogging to your fast-paced walking or increase the difficulty level or pace when using cardio equipment. “Add 60 seconds of interval training every other minute or so. The harder you work, the more calories you’ll burn,” Seabourne advises.
The Technique: “This technique shakes up your workout,” says Steve Zim, fitness expert for NBC’s Weekend Today. “A lot of people get stuck using the same weights and reps over and over. Their bodies acclimate to the workload, and they don’t burn as many calories as they would if they provided their body with unexpected stimulation.” Increasing your training weights 5%-10% is a great way to do this.
The Technique: Got a favorite cardio machine in the gym? Ditch it. You may be surprised by how much more beneficial cross-training is vs. performing the same exercise during every cardio session. “When you include a variety of cardio machines in your routines–treadmill, stationary bike, elliptical, cross-country ski machine, stair-stepper–you stimulate the same muscles in new ways or even work different muscle groups. The more groups you use that are unaccustomed to training, the harder you must work at an exercise, thus you burn more calories,” says Seabourne.
The Technique: “Try to avoid taking more than one rest day at a time,” Zim says. “You need a rest day after every 3-4 days of training in a row, but subsequent rest days can begin to lower your metabolic rate.”
The Technique: “Instead of doing an hour-and-a-half workout in the morning, try doing 45 minutes in the morning and 45 minutes after work,” says Zim. This revs up your metabolic rate twice a day instead of once. During the last half of a long training session, you may work out with less intensity because of fatigue; by splitting your training, you recover enough to burn more calories in your second 45-minute installment.
The Technique: “Spices such as red pepper and cayenne can significantly crank up your metabolic rate and decrease your overall food intake,” explains Zim.
The Technique: Keeping a food journal can have a surprising effect on your discipline, because it makes you think about everything you put into your mouth. Just by committing to write down all the food you eat, you’re less likely to include unhealthy foods in your diet.
The Technique: Eat your calories instead of drinking them. Ingesting more liquid calories is a good weight-gaining strategy because they’re easier to consume when you don’t have an appetite. On the flip side, liquid calories don’t satisfy you as much as solid foods. Sodas, milk, juice, sugar added to drinks such as coffee or tea and other caloric beverages are a significant source of calories for many people. Try drinking only water, plain tea, black coffee or diet (no-calorie) beverages for a couple of weeks and see if you notice a difference in your bodyfat stores.
The Technique: When you drink green tea and coffee, you may notice the energizing effect they have on your body. “Green tea and black coffee also boost your metabolism without adding significant calories to your diet,” says Zim. In addition, these caffeinated beverages tend to reduce appetite, helping you further cut calorie consumption.
The Technique: Cutting back on carbs during the later part of the day is smart for two reasons: One, you decrease the number of calories you consume each day, and two, you reduce the amount of insulin your body must produce, which decreases the amount of fat your body stores. You don’t need to eliminate pasta or potatoes, but cut back on them late in the day, eating one-third to one-half of your normal servings.
COPYRIGHT 2005 Weider Publications COPYRIGHT 2005 Gale Group Add Comment Six Exercise & Weight Loss Myths 04/05/2010
Six Exercise & Weight Loss Myths: Written by Jimmy Pember April 5th, 2010
I pulled this article off fullyflexed.com. It's something to definitely keep in mind for all those who are dieting and weight training, and since I just recently posted my own article which I referred to caloric intake and expenditure for weight loss, I wanted to share this article with you all in case some of you get stuck on that weight loss plateau. There's one thing I would like to point out and that is the amount of protein intake they recommend. I completely agree that protein is vital for maintaining muscle mass, although the amount of protein they recommend is in my opinion on the extreme for the normal person dieting. Keep in mind also, this article was written primarily for bodybuilders. So this really doesn't directly apply to people strictly trying to lose weight. So if you're trying to lose, say 15 to even 50 or 100 pounds, I definitely do not recommend the amount of protein they require. Once again, I can't stress enough that the protein intake recommended is primarily for bodybuilders. You can use your ideal weight based off your height and use that as a general guide for your protein intake, for those of you trying to lose weight AND are doing resistance training. Stay on track and I wish you all the best! Jimmy Pember, NASM-CPT, Certified Fitness Specialist P.S. You can click on the link below to go to their website. They also have a lot of good info (nutrition, dieting, training, and etc.) on their site too. ------------------------------------- http://fullyflexed.com/evolution-of-fat-loss Evolution Of Fat Loss – There’s More To Reducing Bodyfat Than Just Cutting Calorie Intake | FullyFlexed.com By admin on Apr 02, 2010 in Losing Weight, Nutritional Tips Sorry to burst the bubble: the idea that burning 3,500 calories will burn a pound of fat may be true on paper, but it’s not always true in reality. In the best of all possible worlds, when you cut 3,500 calories from your diet, you should lose a pound of bodyfat, but that’s not always the case. There’s a lot more to dropping bodyfat than just the numbers. In fact, if we were to stubbornly remain steadfast to the mathematical model for bodyfat management, then dieting for a bodybuilding contest would be little more than an exercise in pushing the buttons on a calculator. Bodybuilders would resort to running the numbers, always trying to cut 3,500 calories from their diets with little regard for other elements that play a bigger role in dropping fat. Here are the Factors that explain why it’s overly simplistic to try to diet according to the maxim that “3,500 calories equals a pound of fat” and the ways to go about really burning bodyfat. Factor #1 – The body adapts to reduced-calorie intake. Let’s say a bodybuilder reduces his daily caloric intake from 3,500 to 3,000 to cut up. That’s 3,500 fewer calories per week. During weeks one and two–and possibly weeks three and four–he may drop a pound of bodyfat a week for a total of four pounds in bodyfat reduction. However, by the fifth or sixth week, he may no longer lose additional bodyfat. This is called plateauing. The problem is that the body adapts to reductions in calories by burning fewer of them. When you eat less, your body eventually starts to burn fewer calories. That puts a dent in the belief that cutting 3,500 calories from a diet will continue to result in the loss of a pound of bodyfat each week. Factor #2 – Some calories are more readily stored as bodyfat. Among carbohydrates, protein and dietary fat, the last is the most fattening. The body actually burns calories when it digests all three of these macronutrients, but it requires fewer calories to digest dietary fat–about two to three times less than carbs and about 10 times less than protein. So, dietary fat yields a greater net caloric intake available for bodyfat storage than carbohydrates or protein. Using our example, the bodybuilder who eats 3,000 calories a day should lose more fat by following a very low-fat plan rather than one higher in fat–even if the calories are the same. This is just one example of how there is more to bodyfat management than just total caloric intake. Factor #3 – Protein protects muscle mass. When you consume fewer calories, you always risk burning muscle tissue for fuel. It would be great to be able to cut calories and burn bodyfat exclusively, but that’s not how the body works. Therefore, you need to eat enough protein to protect your muscles from being burned as fuel. Protein is protein sparing. When calories are reduced, protein helps protect your muscles and when you preserve your muscles, you prevent a decline in your metabolism. In general, a dieter who takes in 3,000 calories a day–or 3,500 less weekly than when he consumed 3,500 each day–will save more muscle, and therefore maintain a higher metabolism, by eating more protein. For best results, a trainer should eat at least one gram (g) of protein per pound of bodyweight daily, up to 1 1/2g of protein per pound. In other words, a 200-pound bodybuilder on a 3,000-calorie-a-day diet can consume 300 g of protein, or 1,200 calories from protein, each day. This 40% ratio of protein is excellent for helping to protect a dieting bodybuilder’s muscle mass. Factor #4 – Hormones shift during a diet. One of the most critical–and overlooked–elements of dieting is how a reduction in calories affects the body’s hormone levels. One study showed that men who follow a higher protein diet had higher insulinlike growth Factor (IGF) levels than those on a lower protein diet–even though total calorie consumption was the same for the two groups. IGF hugely affects metabolism, increasing muscle growth. When you stimulate muscle growth–even when calories are lower than normal–the metabolic rate and fat-burning ability in the body increases. So, you could follow a lower protein plan–say 3,000 calories a day (again 3,500 fewer each week than eating 3,500 a day)–and miss out on beneficial IGF, which means less muscle and a smaller impact on metabolism. Keep your protein consumption high (1-1 1/2g per pound of bodyweight each day), and you’ll improve your hormone levels for assisting bodyfat burning. Factor #5 – The glycemic index of foods impacts bodyfat burning. The May 2005 American Journal of Clinical Nutrition affirmed the longtime dietary habits of many bodybuilders: following a low-glycemic diet supports the loss of bodyfat even when calories aren’t reduced. The research showed that people on a low-fat diet lost less bodyfat than those who followed a plan that emphasized low-glycemic carbs–even though the low-fat group consumed fewer calories. Low-glycemic carbs include oatmeal, buckwheat noodles, buckwheat pancakes, red (new) potatoes, yams, cherries and oranges. They digest slowly, converting more slowly to glucose, the basic energy source of the body. Slower-digesting carbs help make the body less efficient at storing bodyfat than other sources of carbohydrates. The primary reason for this is likely due to effects on insulin secretion. Insulin is a potentially fat-storing hormone that increases with carbohydrate consumption. As it turns out, the more refined the carb source–or the higher the glycemic rating–the greater the insulin secretion. Higher insulin levels, in turn, make the body extremely efficient at storing bodyfat, while lower insulin levels allow bodyfat to be burned as fuel. If you reduce calories by 3,500 a week while still consuming high-glycemic carbs, you might fail to lose weight, you might lose less than a pound of bodyfat each week or you might reach plateaus quickly. However, if you reduce your consumption by just 3,000 calories a week (a more moderate cut in calories), but rely mostly on low-glycemic carbs (in addition to a high protein intake), you are much more likely to extend the time that your body continues burning bodyfat. Factor #6 – Meal frequency is an important element in bodyfat burning. A bodybuilder who eats 3,500 fewer calories a week will lose more fat by eating seven times a day rather than five. Every time you eat, your metabolism increases mildly; also, having multiple meals suppresses cortisol, which, in turn, raises testosterone levels. When testosterone remains elevated–even in tiny amounts over a dieting period–the body becomes better at holding onto its muscle mass. The more mass you can retain, the higher your metabolic rate. On the flip side, the same bodybuilder might eat four or five times a day and fail to consistently lose the expected pound of fat a week, which, of course, means the math does not add up. Factor #7 – Time of day is important in losing fat. FullyFlexed typically recommends eating less food as the day progresses, particularly carbs, because insulin sensitivity decreases later in the day. Insulin sensitivity refers to the hormone’s ability to move nutrients into muscle. When insulin sensitivity decreases, more insulin must be released to get the job done. The problem is that insulin also increases fat storage. If you eat high-carb meals late in the day, when insulin sensitivity is low, you will get a much bigger insulin spike and greater fat storage. Later in the day, switch to fibrous carbs from veggies and focus on protein. Factoring it all in Bodyfat management at its most basic level is about calories in versus calories burned, but more Factors than that must be considered when it comes to the specific needs of dieting bodybuilders. Calorie reduction is only step one. Next, you must increase protein and low-glycemic-carb consumption while reducing dietary fat intake. In addition, eat more frequent meals (especially earlier in the day) to create the hormonal environment that’s most effective at burning bodyfat while allowing you to maintain muscle mass. Drinking Responsibly...it can make a difference! Written by Jimmy Pember March 23rd, 2010 We’re all told to watch what we eat, yet we forget all about what we drink! Yes, people will monitor what they’re eating to a certain extent, but completely forget or just don’t even realize what they are drinking. For most Americans, 25% of their calorie intake comes in liquid form! Now just imagine how much more calories the average American is consuming daily. Let’s just say that one person is on a 2,000 calorie diet. Now imagine consuming an extra 25% of 2,000 calories. That’s an extra 500 calories in one day! So if your goal is to lose weight, imagine how much weight a person could lose just by switching their beverage of choice simply to water! In a one week span (7 days), that’s a whopping 3,500 calories saved which is equivalent to one whole pound! 3,500 calories equals one pound of bodyweight. So in essence, to lose weight you need a total calorie deficit of 3,500 calories. So you must expend more calories than what you consume. Let’s say your normal diet is 2,500 calories and this is the amount of calories for maintaining your current weight. Your goal is to lose 10 to 15 pounds. If you can switch what you normally drink daily to only water (no juice, soda, Starbucks, coffee w/creamer and etc.), this would amount to consuming 500 less calories per day. In a seven day period, that would equate to 3,500 calories or one pound. To add to this and increase your calorie deficit, let’s say you exercise at a high intensity for one hour three times a week. For the one hour of exercise, that’s approximately 500 to 800 calories expended depending on your intensity level. That would be about 1500 to 2400 extra calories saved in one week. This is about ½ to a 3rd of a pound in addition to the one pound you saved by switching to only drinking water! So if you could just cut out all the soda, juice, coffee with creamer, alcohol, and etc, and throw in some high intensity exercise three times a week for one hour, you could be losing an average of 1 to 2 pounds per week, which is the ideal and most practical amount of weight to lose. Any more than 2 pounds per week will put your body in starvation mode and will result in gaining the weight back. Once your body begins to consume enough calories, it will hold on to those calories by storing it as fat to prepare the body for fasting again. This is why starving your body is not only unhealthy, but will usually result in gaining back the weight lost and then some. So if you're trying to lose 15 pounds and you switched to drinking only water and incorporated a one hour high intensity workout program for at least three times a week, in essence it would take you about 6 to 10 weeks to get to your ideal weight. It can be as simple as that! Now for all you alcoholics, umm, I mean weekend party goers who like to drink socially! Let’s say you go out on Friday and/or Saturday night. Well, for most who like to go out on the weekend, we tend to have quite a few drinks, particularly beer. For the most part, the average beer is about 120 to 170 calories each. So if we have on average six beers in one night, and of course we know some people drink much more than six beers in one night, that’s an average of 145 calories per beer. Add up the total six beers you’ve had in one night and that amounts to a whooping 870 calories!! This is just for one night of a few drinks. Imagine if you do this on Friday and Saturday night, that’s 1,740 calories extra you’re adding to you diet in one weekend! Remember, you need a 3,500 calorie deficit to lose one pound of weight. That's almost half a pound you've gained back in one weekend. Now if you do this on a regular basis, imagine if you just cut out the alcohol on the weekends. Add in some exercise and cut out all the extra soda, juice, Starbucks and/or coffee with creamer, imagine how much more weight you could actually lose! I hope by you reading this article, maybe it will wake up some of you. I realize some of you will still want to have a couple drinks on the weekend or the occasional soda or glass of juice or even wine, but if you can begin to cut out all the excess drinks and add in some exercise throughout the week, you’ll see that you can make a difference. You'll make a difference in your appearance, weight, energy, and ultimately how you feel. So by doing this you can steer your path to greater health and fitness! Jimmy Pember, NASM-CPT, Certified Fitness Specialist All About Fitness www.aafitness24x7.com Facts to Common Diet Myths! 12/13/2009
Facts to Common Diet Myths Written by Jimmy Pember December 13th, 2009 Myth: Eating late at night will cause you to gain weight. Fact: Eating late at night will cause you to gain weight no more or less than eating at any time throughout the day. The fact is that weight gain is the result of eating more calories than a person can expend or burn through the day. For an example, if a person who normally burns 2000 calories in one day eats 500 calories more in that day, those extra calories will be converted to fat. Now for a person to gain one pound of body fat, they will have to consume 3500 calories in excess of their normal caloric consumption. For a person to lose weight, they will have to have a caloric deficit of 3500 calories. People who eat late at night have a tendency to eat more calorie dense foods and thus consume more calories, which can result in weight gain. Myth: Skipping meals will help you lose weight. Fact: Skipping meals does not help you to lose weight. In fact, skipping a meal will send a signal to you body, making it think that it is going into starvation mode. This results in your metabolism slowing down to compensate for the lack of calories. When you skip meals and/or starve yourself, your body wants to hang on to those calories from it’s last meal, thus slowing your metabolism. This is the exact opposite of what you want. Then the next meal you eat, you’ll tend to eat more to compensate, which usually results in more calories consumed. So the best approach is to eat smaller healthy meals throughout the day. Myth: Certain foods, like grapefruit, celery, or cabbage, can burn fat and make you lose weight. Fact: I’m sure we’ve all heard of some sort of diet like the grapefruit diet, celery diet, or lemon juice diet or any diet that has some sort of magical ingredient in the food that will burn fat. The truth is that there is NO food you can eat that will burn fat or make you lose weight. The only way to lose weight is by exercising and eating less. Myth: Eating red meat is bad for your health and makes it harder to lose weight. Fact: Red meat, as well as pork, chicken and fish do contain some cholesterol and saturated fats (one of the least healthy fats), but eating small portions of lean meats can add some healthy benefits to your diet. Lean meats contain the highest quality protein and all the essential amino acids that the body requires, which no single vegetarian food can provide. Don’t rule out red meats completely in your diet. When you do eat red meats, be sure to eat small portions of lean quality red meats. Low fat cut meats include beef round steak, tenderloin, sirloin tip, flank steak and extra lean ground beef. Pay close attention to your size proportion. Make sure your serving is no larger than the size of a deck of cards, which is about 3 to 4 ounces of cooked meat. A 3 oz portion of sirloin steak has approximately 219 calories. Jimmy Pember, NASM-CPT, Fitness Specialist |  AuthorJimmy Pember ArchivesJuly 2010 CategoriesAll       |
RSS Feed
