Big Duh #1-Cut Calories to Lose Weight

When I lost weight , The number one question that I got was ” what’s the secret?” and I would watch my friends and family members with their little hungry eyes waiting fro me to do a Dr. Oz and give them the miracle cure. honestly, I wish I had one. I wish there was some easy formula that I could call upon to drop weight. I wish that I could say ” I really need to lose this last 20 lbs I better start eating ___” . I can say that protein helps. I can say that stopping snacking just to do it will help. I can say that eating 3 meals a day , no more , made me drop fast.

Cut 100 Calories a Day — Lose 10 Pounds a Year

The last thing you want to do right about now is go on a diet. (Okay, it’s pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their c

Flourless chocolate cake with vanilla ice cream

Flourless chocolate cake with vanilla ice cream (Photo credit: Wikipedia)

alorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. \”This is the best weight-loss news in a long time,” says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study.”If you don’t like what you’re eating, you’re not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites.”

In fact, by nixing just 100 calories a day, you’ll lose more than 10 pounds a year. Up your cuts to 250 and you’re down 26 pounds. Want to lose faster? Ditch 500 calories daily and you’ll drop those pounds in half the time. We found 50 so-easy ways for you to trim a little but save a lot.

Cut 100 Calories at Breakfast

Use skim milk in place of flavored Coffee-mate in your two morning mugs.

Eat a bowl of high-fiber cereal and you’ll consume fewer calories all day.

Order bacon, not sausage, with your eggs.

Choose a yeast doughnut instead of a denser cake one.

Cut 100 Calories at Lunch

Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.

Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy’s.

Top your burger with onions, lettuce, and tomato and skip the cheese.

Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.

Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.

Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You’ll get away with using half the usual serving size. Try this trick at dinner too.

Skip the crackers and shredded cheese on your chili.

Cut 100 Calories at Dinner

Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.

Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.

Instead of two slices of medium pepperoni pan pizza, choose thin-crust.

When munching on chicken wings, don’t toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.

Cut 100 Calories from a Snack

Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.

Ordering a cone? Make it the sugar, not the waffle, kind.

Munch on Pirate’s Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.

Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.

Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You’ll save about 100 calories for every tablespoon you swap.

Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.

via Cut Calories to Lose Weight — 41 Calorie-Cutting Tricks.

Health

Health (Photo credit: Tax Credits)

Are you sabatoging your weightloss?

Beachbody

Beachbody (Photo credit: Wikipedia)

If you just started an exercise plan or are getting your butt in gear by working out more consistently, you may need to change how you fuel your body to get the most out of it. Common nutrition mistakes such as drinking your calories or eating too much post workout may be the reason why you can’t lose weight (or inches) even though you’re giving it your all. Although getting fit isn’t just about the scale, it’s still an important factor, so we’ll break down 5 common problems—and how to fix them—to get you back on the path to results

Woman eating an Apple

Problem 1: You have no idea how many calories you’re really eating

It’s common to think more exercise = more calories. But if you’re trying to lose weight, you may be adding on as many calories as you’re burning—or more. “Think about the food that you’re eating to fuel your workouts and ask yourself how it fits into your total calorie allotment for the day,” advises Felicia Stoler, MS, RD, a nutritionist and exercise physiologist. Just because you hit the cardio hard today doesn’t automatically mean you can supersize dinner. “Most people have no idea how much they’re really eating.” To get honest with yourself about your calorie needs, write down everything you eat for a day (yes, even that handful of nuts you’re holding right now) or use a site like MyFitnessPal®. You’ll probably be surprised by your final number.

Problem 2: You’re hydrating with a sports drink

Man Drinking Sports Drink If you’re doing a hard, prolonged workout, then hydrating with a sports drink can be a good thing, but for your standard, at-home program, you’re usually better off with water. Sports drinks contain about 50 calories per 8 oz., and 14 grams of sugar (about 3.5 teaspoons). Your body will probably burn though that in an hour-long workout, but then you won’t be mobilizing fat stores as much. As for the electrolytes, yes, an hour-long program depletes them, but it’s nothing a good recovery drink can’t fix.

Problem 3: You’re addicted to that preworkout snack

As long as they’re getting enough balanced calories in their diet, the average person should have all the glycogen stores they need to get through an hour-long workout, even first thing in the morning. Eating something beforehand might give your performance a little boost, but if you skip it you’re better off—teaching your body how to mobilize fat stores for energy (just like in Problem 2). The exception to this is if you “bonk” or run out of glycogen and blood sugar partway through your workout. When this happens, you don’t just feel a little pooped; you feel as though you’ve just run into a brick wall. If this happens, 50–100 calories of simple carbs, 10 minutes before you start, should fix it. Half a banana would be ideal. If you’re looking for a boost with minimal calories, Beachbody‘s E&E Energy and Endurance® Formula or a strong cup of coffee are two great ergogenic aids.

Via Team Beachbody

 

 – Newsletters.

I love a challenge

Dumbbell lateral raise

Dumbbell lateral raise (Photo credit: Wikipedia)

 

I love a challenge and always try to push myself to higher limits every time I step into that gym.

 

Full Routine:

 

Monday: Chest/triceps

 

  • Pushups – 1 X 50
  • Dips – 1 X 50
  • Cable Fly’s – 4 X 12-15
  • Close Grip Push-ups – 4 X 12-15
  • Flat Bench Dumbbell Fly’s – 4 X 12-15
  • Rope Pushdowns – 4 X 12-15

 

Tuesday: Back/abs

 

  • Chin-ups And Pull Up Training
  • Bent Over Dumbbell Row – 4 X 12
  • Seated Single Arm Cable Row – 4 X 12-15
  • Hyper Extensions – 4 X 20 (with A Medicine Ball)
  • Wide Grip Pull-down – 4 X 12-15
  • Hanging Leg Raises – 3 X 10
  • Crunches – 3 X 10

 

Wednesday: Legs

 

  • Bar Squats – 4 X 12
  • Walking Lunges – 4 X 30
  • Jump Squats – 4 X 20
  • Lying Down Hamstring Curls – 4 X 15
  • Deadlifts – 4 X 15
  • Seated Hamstring Curls – 4 X 12-15

 

Thursday: Shoulders

 

  • Side Lateral Dumbbell Fly’s – 4 X 12-15
  • Front Dumbbell Raises – 4 X 12-15
  • Rear Fly’s – 4 X 12-15
  • Seated Shoulder Press – 4 X 12-15
  • Cable Side Raises – 4 X 10

 

Thursday: Interval Training

 

  • 10 minute warm up
  • 20 minutes HIIT sprints
  • 10 minute cool down

 

Friday: Rest

 

  • Day off

 

Saturday: Legs

 

  • Bar Squats – 4 X 12
  • Walking Lunges – 4 X 30
  • Jump Squats – 4 X 20
  • Lying Down Hamstring Curls – 4 X 15
  • Deadlifts – 4 X 15
  • Seated Hamstring Curls – 4 X 12-15

 

Sunday: Interval Training

 

  • 10 minute warm up
  • 20 minutes HIIT sprints
  • 10 minute cool down

 

 

 

Ab Exercise Better Than Crunches

Dumbbell Pushup Row

Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you’re back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That’s 1 rep. Try to prevent your torso from rotating each time you row the weight.

via

Abs Exercises Better Than Crunches | Women’s Health Magazine.