Category Archives for "Fitness Nutrition For Better Workout Results"

Nutrition tips and fitness nutrition articles for faster fitness, weight loss nutrition, and exercise nutrition results. Meal planning strategies for fitness and exercise.

Start Eliminating Foods For Faster Fitness Results

Start Eliminating Foods For Faster Fitness Results

I’ve been actively involved in the fitness industry since 1997 and I still personally train clients on a daily basis.
I have worked with hundreds of people and I have seen exactly what works and what does not.
At the end of the day, if you’re trying to change your physique, what works is proper nutrition. I’m sure you have heard the old saying…

You can’t out train a bad diet

Well, there’s a lot of truth behind that statement and most personal fitness trainers are afraid to admit it. Personal trainers are taught to put emphasis on exercise technique and programming. Of course exercise is important – i’m a fitness trainer and I preach the benefits of exercise all day.
Take a look at these key points in regards to exercise & nutrition:

  • Nutrition is responsible for at least 80% of your physique.
  • You simply can’t workout to your full potential if your body is not properly nourished. Poor workouts = slower results.
  • During a workout, you are breaking your body down. It’s the recovery process that determines your success. You simply can not recover with poor (or even decent) nutritional habits.
  • One bad meal can easily and realistically offset an entire week worth of great exercise.

Okay, so where does one start when it comes to cleaning up their nutritional habits?
Well, over the years, I have found that simply providing a list of meals or quality foods is not enough. We all have nutritional habits that we continue to go to.
I’m willing to bet that what you’ll eat this week is going to be very similar to what you ate last week and the week before. We all have our “go-to” meals.
What’s the most efficient way to substitute those meals for better choices?
It’s the simple process of elimination.
It’s the starting point that always works. Find those foods that might be problematic towards your fitness goals and eliminate them.
I come from a culture that is very big on food. I grew up eating red meats, cheeses, breads and dishes filled with flavor – and of course calories.
As an adult I realized two things.

  1. My metabolism simply can’t keep up and my workouts demand better nutrition.
  2. I’m not immortal and aside from the physique sculpting side, I need to pay attention to my health.

I personally gave up red meat and minimized (almost eliminated) my cheese intake. Just red meat alone was HUGE for me. No more beef burgers and since pepperoni, sausage and meatballs are no longer an acceptable topping, no more pizza as well.
Since foods which I shouldn’t eat are no longer an option, I’m now naturally eating more of the food that I should be eating. Everything starts to fall into place once you eliminate certain foods.
So, what foods will you be eliminating?
To help get you started, here is a starter list of common foods that my personal training clients have eliminated (or at least minimized)

  • breads
  • chips & crackers
  • cookies, cakes and pastries
  • pre-packaged snacks
  • red meat
  • fattening salad dressings
  • cheese
  • candy
  • chocolate
  • misleading smoothies
  • pasta (I know, that’s my favorite too)
  • soda and yes, even diet soda

Obviously, the list can go on and on…
What are some foods that can be introduced aside from the traditional “more fruits, veggies and grilled chicken breast”
how about:

  • steel cut oatmeal with fruit & nuts
  • greek yogurt with berries
  • a grilled chicken salad topped with pineapple slices
  • an Evolution SIX whey protein shake with nuts and a banana
  • veggie wraps (you’ll be surprised how creative you can get with these)

So, what are your going to eliminate or minimize? It’s not a rhetorical question… commit to it. reply in the comment box below…
Also, be sure to take a look at our quality nutritional supplements for even faster fitness results.
Like always, let me know if you have any questions or concerns regarding your fitness program.
Looking forward to helping you reach your fitness goals.

Turbulence Training Review

Here is our full review of the Turbulence Training program by Craig Ballantyne…
First off, I would like to note that this is one of the first online fat loss products that was ever promoted online and has survived the test of time while evolving into one amazing resource. Turbuelnce Training is quickly growing to become a household name and I am proud to include it in the Evolution Six review section. I have owned the original release and now the latest.
With that said, here is my Turbulence Training review:
The promise made by Craig in his newest release is that he will show you how to burn fat in as minimal time as possible. Now, I’m usually harsh on products that make such a bold claim and usually don’t even bother writing a review but, as an owner of the original system I decided to see what’s new with the updated version of Turbulence Training.
About the author of the Turbulence Training system:
Craig Ballentyne is a well established fitness instructor who has written for Men’s Health and Men’s Fitness, and even in Oxygen and Shape magazines. Not only does he have higher than average credentials as a fitness professions, he also operates his own certifying agency that helps other trainers get certified in teaching the Turbulence Training methods.
This program comes directly from the source and truly provides all the information and tools you need to burn fat fast.
With Turbulence Training, you’ll learn how to get the most out of shorter workouts… workouts that focus on results.
You’ll avoid long and boring cardio sessions that might actually set you back and slow your metabolism.
These are the workout strategies that I use myself. Yes, I am a personal fitness trainer but that does not mean I enjoy spending hours in a gym. I’d rather be spending time with my friends and family. Turbulence Training is my kind of training.
Craig has done a GREAT job releasing an updated version of an already great product. You now have everything from manuals, videos and nutritional guides to help you lose fat fast.
I would not hesitate to recommend Turbulence Training to anyone. If you’re a beginner or advanced fitness enthusiast, this program will help you reach your goal.
Aside from the fitness aspect, Craig has made eating for fat loss as easy as possible. No fitness program is complete without proper nutrition. The included Turbulence Training nutrition guide alone is worth the price of the entire program.
I hope you found this Turbulence Training Review helpful and hope you find success with your fitness related goals.

Click Here To Get Turbulence Training…

About the author of the Turbulence Training system:
Craig Ballentyne is a well established fitness instructor who has written for Men’s Health and Men’s Fitness, and even in Oxygen and Shape magazines. Not only does he have higher than average credentials as a fitness professions, he also operates his own certifying agency that helps other trainers get certified in teaching the Turbulence Training methods.

Just One Cookie?

 
Before I continue with this post, I have to ask that you please forgive me if what I’m about to say comes off as a little harsh. This is a conversation that I have all the time with my personal training clients and it always starts and ends the same…

 I don’t get it, I really want to lose weight, I want to change my body, but I just can’t.

…and my answer is always the same.

You don’t want to change your body. You say you do…

Now, before I get to my point, I have to ask you the same question. Do you want to change your body? I mean it. Do you REALLY want to improve your physique?
Obviously, we all want a better physique. We all want to look better. Just not at the sacrifice of that one cookie. That same cookie is holding us all back.
Now, I’m just using cookies as and example here.
You’re at the office and you have been doing well with your nutritional plan. It’s Friday and a coworker decides to bring a box of cookies. You’ve been good all week, you deserve it. Besides, It’s just one cookie right?
The truth is, that cookie will not set you back. It can’t set you back. If it could, then I would be the first to tell you that this whole exercise and nutrition thing is just not worth it.
The problem comes when we continually try to justify all those little moments when we slip on our diet and exercise program.
You had a long day at work and had to put in a few extra hours. You got up early that morning and worked out hard yesterday anyway. You can take the day off right? it’s just one workout.
Just an hour ago I was working with a client and after a great workout I asked how her nutrition was.
“Oh, I’m doing really well. I did goof a little bit today… but it was only half a burger. I didn’t eat the whole thing”
“It was just half a burger.”
And that’s exactly when i started digging. A new burger joint has just opened up in the neighborhood. Five minutes into the conversation she confessed that she had already (within a one week period) gone to this spot three times and had half a burger on each occasion.
At the end of it all, within a one week period, it turns out that she had accumulated two FULL burgers, enough appetizers for a month, and half a milk shake. And who knows how many little things she forgot to mention.
We tend to justify and quickly forget about all the little things but believe me when I tell you…
It all adds up!
Now this is exactly why I ask my all clients to keep an accurate journal. It is important to record all nutritional and exercise behaviors so that by the end of the week we can accumulate all the little mishaps.
That one cookie along with that missed workout (which quickly became two if not three) along with all those other events that seemed minimal at the time have accumulated to one big set back.
If you’re looking for printable exercise and nutrition journals, then be sure to join our site for valuable fitness tools.
 

The Most Forgotten Lean Body Nutrient

There are many lifestyle changes that go along with the decision to get healthy and lose weight. For example, a new diet that consists of a lot of vegetables, lean proteins and healthy fats replaces the processed carbs. Also, sitting around is no longer an option, as there are weights to lift and intervals to sweat through. However, an element of fat loss that is rarely spoken about, but can have a drastic effect on weight loss, is water.
Just like protein, carbohydrates, fats, vitamins and minerals, water is a nutrient. Approximately sixty percent of our body is composed of water and it is essential for just about every function in the body including maintaining body temperature and transporting other nutrients. Water is so important that even a three percent loss will result in decreased performance of the body and death occurs when the losses reach seven percent. In addition to these vital purposes, water also plays an important part of many processes that cause and support fat loss.
First of all, burning calories requires an adequate supply of water to operate effectively and dehydration will significantly decrease fat metabolism. Also the chemical reactions that occur during metabolism produce many toxins, water removes these from the body. Water is required by the muscles and joints to move properly and without pain and is a main component of blood, which carries oxygen and nutrients to these working structures. Therefore, dehydration can severely decreases the ability to exercise intensely and expel energy. In addition, water can aid in satiety (feeling full) when included with meals resulting in eating less and assisting in creating a negative calorie balance.
The most common, blanket recommendation for water consumption is sixty-four ounces (eight, eight ounce glasses). An individualized recommendation is to drink, in ounces, half of one’s bodyweight, in pounds, per day. However, these recommendations are for those at rest in a controlled climate as exercise and heat can easily double the body’s hydration needs. A minimum of eight extra ounces will need to be consumed for every fifteen to twenty minutes of intense exercise and all recommendations, both at rest and during activity, should increase by fifty percent in higher temperatures.
Ingesting the amount of water needed for optimal weight loss and healthy functioning will require daily conscious attention. Just as breakfast is extremely important to break the overnight fast and jump start the metabolism, consuming at least one glass of water (and preferably two) immediately upon waking will greatly impact everyday hydration. There are many tips on ensuring adequate water intake through the rest of the day such as drinking a glass at every transitional point during the day (i.e. leaving the house, arriving at work, every meal, etc.), drinking a glass every hour during the work or school day or drinking a glass after every trip to the restroom. The key is to find a system that works within your lifestyle and focus hydration around workouts (one glass fifteen to thirty minutes before, one glass every fifteen minutes during and two to three glasses after).
Water is an essential nutrient for weight loss. This zero calorie beverage is an important part of fat metabolism and burning calories as well as improving feelings of fullness during meals. Building a routine to drink an adequate amount of water throughout the day with focused replenishment surrounding physical activity is a fundamental lifestyle change to achieve the lean body you desire.
 

The Two Most Important Lean Body Habits

There is a principle developed by Italian economist Vilfredo Pareto that states: “eighty percent of the effects comes from twenty percent of the causes.” Pareto’s principle has been applied to many business and health practices through the years since its inception in the early twentieth century and also relates to nutrition for both weight loss and maintaining the lean body that you crave. Most of the results from eating healthy are derived from two simple habits that can be immediately integrated into a daily routine.
Nutrition habits are superior to specific dietary recommendations because of their consistency. Daily habits will become ingrained and contribute more to your health than exact amounts that require too much calculation and preparation. With busy schedules it’s all about bang for our buck and this is exactly what a lifestyle change provides compared to the latest supplement or wonder drug. Remember the advice of another intellect from the past, Aristotle who said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
The first lean body habit to adopt is to make vegetables your primary source of carbohydrates. Vegetables are the most nutrient dense food source on the planet. This means that based on the calorie count, veggies are packed with lots of vitamins and minerals that aid in all of the processes of the body. Vegetables are also digested and absorbed slowly, providing prolonged energy. In contrast, other carbohydrate sources like bread, pasta and rice are calorie dense, contain few vitamins and minerals and are digested quickly, leading to returning feelings of hunger. By providing a plethora of these nutrients from vegetables, the body will decrease the hunger signals sent when a deficiency is detected.
The best types of vegetables are the green leafy, cruciferous (i.e. broccoli and cabbage) and brightly colored varieties. More starchy vegetables such as squash and sweet potatoes are still good choices but should be restricted to post-workout meals. Fruits, though rich in vitamins and minerals are composed of simple sugars that are absorbed quickly with spikes in blood sugar and limitation in the diet is recommended. Including vegetables with lean protein during every feeding will nourish the body without adding extra calories to the daily intake allowing you to lose fat and keep it off.
Designating water as your primary beverage is the other lean body habit that will greatly affect results. In addition to having absolutely no calories, water greatly improves digestive, cardiovascular and neural health. Hunger is often confused for thirst and feelings of fullness can be advanced with water intake. On the flip side, the body does not recognize the caloric content of liquids as well as solids and, therefore, drinking beverages such as pop, milk, fruit juice and even many sports drinks can easily increase caloric intake and fat storage without you realizing their effects.
Drinking a half gallon (8 cups) of water is day is recommended at rest and is at least double that with any intense physical activity. Making a routine in which a glass is consumed immediately upon waking and one glass with, and between every meal and snack will provide a healthy daily amount. Though it may be difficult, and some exceptions may be made for post-workout shakes, drinking only water as opposed to beverages that contain calories (especially alcohol) can lead to huge results in body composition and overall health.
The journey toward a lean body requires dedication and effort. However, some behaviors have a much greater impact than others. Consuming vegetables for the majority of carbohydrates and water as the main beverage choice will decrease calories and increase nutrients of your daily intake. These two habits are highly recommended and carry a large bearing on sculpting the body into the lean form that you desire.
 

Staying Healthy While Improving Exercise Performance

It is often during hectic times that we forget the importance of maintaining our health.
Not only is it important to ensure that our children get the right vitamin and mineral supplements, it is also important that you get the vital benefits from vitamin supplementation as well.
So what do you look for when choosing a multivitamin? Interestingly, we assume all multivitamins are the same and it doesn’t matter which one we choose.
However, there are certain things you should look for when choosing a multivitamin. A recent evaluation by Consumer Labs actually found that 12 top multivitamin brands actually failed their tests.

How do you determine a good multivitamin product?

Look for a product that provides at least the following 10 vitamins:

  • Vitamin A– Maintains the health of retina tissue in the eyes.
  • Vitamin B1 (thiamine) – Helps the body convert food into energy and is important for proper heart and brain function.
  • Vitamin B2 (riboflavin) – Promotes healthy growth and tissue repair.

How do you determine a good multivitamin product?

Finding a good multivitamin is a great first step in improving general health. It is important to remember that vitamins and minerals are essential to life but are not made by the body; they have to be absorbed from our diet or supplements.
Since it is often difficult to maintain a well-balanced diet, the incorporation of a multivitamin in every diet is recommended.

Nutrition For Fitness

As important as exercise is, you just can NOT make up for a bad diet by spending extra hours in the gym.

Nutrition Is Your Key To Success

So, you have chosen a lifestyle of energy, health, fitness and exercise. Ask just about any fitness trainer what the most important part of a well balanced fitness program is and most will probably answer – Exercise. Sure, we’re fitness trainers and that’s how we are conditioned. Well, as a fitness trainer myself and certified strength & conditioning specialist, I would have to strongly disagree with this far too common misconception.
This might sound backwards coming from someone who comes from a background dedicated to exercise, but there is an old motto that holds the truth…
No Matter How Hard You Train, You Simply Can’t Out Train A Bad Nutritional Plan
Think about it for a second and I’ll give you a quick example:
Imagine, you’re at the gym and you jump on a treadmill. The incline is set, there are absolutely no distractions and you’re zooming for an hour straight. When it’s all said and done, you burned a total of 500 calories – maybe 600 at most. You get home you feel great but all that work makes you hungry of course. Knowing that your post workout meal is important you put together a healthy low calorie dish. You are doing great and you are proud of your accomplishments. The next day you perform the exact same routine… A great workout followed by a perfectly balanced meal. Later that night your friends give you a call and they all want to go out for a quick social get together.
You think, what’s the harm? I’ve been good all week and now I deserve a little reward for all my efforts. With that, you accept the invite and off you go to meet your friends.
Before you know it, you get chatting and the beverages start flowing. First you started off with a vodka and diet Coke – it is, after all, the lowest calorie alcohol. Feeling good about your choice, you decide you still have yet to reward yourself and order a jumbo pina colada. Now the damage is done. Most cocktail beverages easily pack in a good 500-600 each and you didn’t stop at just one. Once your inhibitions were lowered, you proceeded to have three before the night was out.
Not only that but you were so overcome with your good mood after a hard work week that you decided to order up a plate of BBQ wings and then split a piece of German Chocolate Cake with Cherry and Caramel Drizzle with your friend. Now you’re easily looking at a 3000 calorie outing.
This 3000 calorie outing may have just in fact cancelled out the entire week’s worth of progress you made in the gym and with your diet. Essentially, that almost equates to one entire pound of body fat. Since there are 3500 calories per pound of fat and you consumed just about that amount on your social outing, you’ll have really done yourself in.
As you can clearly see by this simple illustration, it’s very easy to undo your effort if you’re not constantly making the right choices.
This doesn’t mean you can never indulge and treat yourself, but you must plan for it and still keep it in moderation. A 3000 calorie night out is not practicing moderation.
Phase 1 – Know Your Metabolism
The very first step is to make sure that you understand your metabolism. Your metabolism essentially represents how many calories your body burns on a daily basis just to stay alive. This includes the energy it takes to keep your heart beating, your lunges breathing, your brain functioning, your digestive system working effectively, as well as any other movements that you may perform throughout the course of the day.
The faster the metabolism you have, the more calories you burn over the course of the day and thus, the faster you will see fat loss take place. This rate is influenced by factors such as your total amount of lean body mass, your exercise volumes and intensity levels, as well as the foods you consume on a day to day basis.
If you work hard, you can actually increase your metabolism naturally so you’ll burn more calories over the course of the entire day. For most people, this is the primary goal.
As a general guideline to use, most individuals will find that their daily metabolic rate, including moderate activity levels (say 3-5 gym workouts per week) is between 13 and 15 calories per pound of body weight.
So you’d take however much you currently weigh in pounds and multiply that by 13 to 15 to get your daily maintenance calorie requirements. If you are someone who is more active (has an active job) use the higher end of that range, while if you’re less active, use the lower end.
Now to get fat loss happening, you’ll want to take in fewer calories than this number you arrived at, keeping in mind it totals a 3500 calorie deficit to equate to one pound of body fat.
Keep in mind that this is just a starting point though and you must learn your own metabolism. Once you know how many calories you’re consuming, if you aren’t losing weight, your metabolism is slightly slower than you thought. If you are losing weight at an acceptable rate, you’re right on track.

Structuring the perfect meal

It’s easier than you think!
When structuring each meal, the easiest strategy is to follow the simple 4 step plan:
Step one – begin each meal by meeting your protein requirements. Remember that most people will need about 20-30 grams of protein per meal to meet their daily total requirements of one gram per pound.
Step two – Load up on the vegetables and fruits. As for a general rule, since fruit typically increases blood sugar levels consume fruits either early in the day or post workout when blood sugar levels are typically lower.
Step three – keep the meal within you per meal caloric budget (as calculated in phase 1). If and only if you are still within your caloric budget, then you can moderately add “Quality Carbs” to fill the remaining caloric demands.
Step four – do not allow fat content to exceed 30% of the caloric value of the meal. Of this, fats should be consumed from non animal source “healthy fats”