Which Cardio Equipment Is Best For You

Cardio – you either love it or you hate it. If you are a constant follower of this blog you’ve already learned from me that unless you enjoy the feeling like a hamster on a wheel, 20 minutes three times a week on any stationary cardio equipment is enough to be effective for most fitness goals.

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If you are an outdoor running or cycling enthusiast, then you can stop reading this blog today and go out and run/bike. But if you are like me and oblige the cardio gods with a weekly dose of walking or climbing in place, then I’ve a few tips to help you decide which cardio equipment is best for you and your goals.

Treadmill Walking with Incline

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PROS: Low impact; keeps you into the fat burning zone; great at toning and lifting the glutes.

CONS: Slower on calorie burn than other options; not good if you have balance or feet pain issues.

Treadmill Running

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PROS: Burns lots of calories (depending on length of run); great way to tone legs; indifferent to the weather outside.

CONS: High impact; hard on joints; puts you into an anaerobic heart rate level which does not burn as much fat as aerobic levels (like you’ll achieve walking at an incline).

Elliptical w/Swinging Arm Handles

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PROS: Low impact; stable; incorporates upper body toning; burns fat calories.

CONS: Can be boring with so little variety in how to use the machine; easy to not push yourself so you won’t burn fat effectively.

Stationary Bike

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PROS: Can be a great cardio workout (aerobic or anaerobic) if you alternate between hills and flats and keep the tension ramped up; great leg toner too; low impact.

CONS: Very easy to just “cruise” and burn very little fat calories; risk of thigh chaffing and numbing/irritating of the glutes.

Stepper/Stair Climber

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PROS: Low impact, easy to maintain fat burning zone.

CONS: Not easy to find proper form and hence high risk of hyper-extended elbows and excessive knee pressure (my least recommended equipment).

Step Mill (Gym Escalator)

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PROS: All the benefits of walking a flight of stairs, but you can’t stop and rest; great way to get and stay in your target heart rate zone; offers different ways to step (sideways, backwards) which tone entire lower extremities.

CONS: All the benefits of walking a flight of stairs … but you can’t stop and rest; not good for weak knees; doesn’t offer any upper body toning.

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No matter which you choose – and of course my recommendation is to choose a variety throughout the week – try to stay in your target heart rate (THR) zone for 20 minutes to gain the maximum fat burn. If you don’t know what your THR is/should be ask a trainer at the gym, or write to me.

No go burn some fat, get some tone, and get on with the rest of your day!

The Children Are Listening.

I overheard two nine year old girls talking the other day at a friend’s home. One tall, one short, neither thin, neither overweight – but clearly built very differently. The taller one was urging the shorter one to get on the scale to see what she weighed. Finally, reluctantly, she obliged and weighed in four pounds heavier than the taller girl. The taller girl then responded “ooh, maybe we should run around more at recess.”2188610

What does this tell me? It tells me that the tall girl has probably been overhearing her mother lament about being over-weight. It tells me that at by third grade, she’s already assumed most adults’ belief that what the scale reads, defines how you are seen. It also shows me how much our kids are listening to everyone’s obsession with weight.

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It’s not just the girls mind you, I’ve caught many a group of elementary school boys quickly (albeit amongst themselves) dismissing a girl based upon her weight, having learned early on that thinner is more attractive. All it takes is one tossed away comment by a Dad watching a model-eating-burger commercial like “now that’s hot” to take root his son’s head. (Don’t get me started on the irony of those silly commercials!)

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If you’ve read my blog for any length of time you know that I do not own a scale, and berate my clients who use one to gauge their fitness. You should also know that I am trying to raise awareness with the world at large, as well as in my own home, that body fat vs. scale weight vs. internal health are three different things and should not be lumped together.

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Clearly, being a personal trainer, there’s a lot of discussion in our home about nutrition, body fat, body acceptance, etc. My daughter is built on the short and stocky side, yet she is strong and healthy, and not fat. But put her next to her taller and leaner friends, sure she seems “thicker” – a perception that to the ignorant child/adult could be referred to as fat.

I work diligently to maintain her healthy self-esteem so that she will not suffer in middle-school, high- school and beyond. Young girls’ and boys’ feelings of inadequacy because society has deemed them inferior if they’re not built like models, starts in the home whether you’re aware of it or not.

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My hope today for those of you who read this (and hopefully you’ll pass it on to reach more) is that everyone who worries about their “weight” should stop verbalizing their issues in front of their children. Husbands, wives, fathers, mothers, boyfriends, girlfriends – we all need to realize that one little innocuous sentence (“I can’t lose the last ten pounds, I hate the way I look”) can plant a very destructive seed in a little person’s brain.

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So think about what you say around your kids, and what they might internalize about themselves from it. Engage in open discussions about health, nutrition, the differences in body types, and most importantly, that ultimately we must not judge books by their coverers – beauty is more than skin deep – and any other words of positive reaffirmation to remind them that life is about being a good person – not being perfect.

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When Fad Diets Happen to Good People

I’m still shocked these days to find a plethora of fitness-minded individuals still placing value in fad diets. A week does not go by where I don’t hear someone dissing carbs, or talking about how drinking hot-lemon-honey-cinnamon-cayenne water helped them boost their metabolism. Facebook, Pinterest and other social media sites are littered with the next best superfood that we should O.D. on. On my Tumblr account this week I slammed the photo below for promoting the idea that a single food can burn belly fat.

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People people people, listen to me: no one food, or food combination will help you get those six pack abs – especially as a stand-alone concept. Granted, if you eat foods that build muscle and help your liver to keep sugars under control ALONG with consistent and effective exercise (resistance training and cardio), you will burn fat from your body. But let me also remind you that there is no way to spot reduce the fat from an area of your body. While you can tone specific muscle groups, where your body burns the fat from is still more random than you might think. If you radically curtail your food consumption while over-ramping your calorie burn, you will lose fat, but you will also lose muscle and more importantly, the fat may come from other areas of your body before the desired zone (i.e., your face or bosom before your belly or butt).

I know that all of this stems from society’s desire to do things quickly — see results fast with as little work or discomfort as possible.  Unfortunately life has proven repeatedly that, as trite as this personal trainer common quip sounds — NO PAIN NO GAIN is reality when it comes to changing your body.  That doesn’t mean abusive pain, but it does mean giving up a quantity of things you love and keeping your body moving despite soreness.

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Once again I want to remind all of you that fad diets do not work – or rather do not work for long. As I stated only last week (Success Comes with Consistency) diets are temporary. But fad diets are worse because they strictly restrict what you eat, forcing your body to try and obtain a full range of nutrients, carbohydrates, proteins, and healthy fats from a very limited source. Their failure rate is even higher than a simple calorie restricting diet because most people find the limited fad-foods boring within a very quick period.

So back away from that Pinterest post that claims you can lose 5 lbs and increase your metabolism by eating grapefruits, almonds, and green tea exclusively for a week. It’s not worth it even if it were to work, because as soon as you reintroduce all the other foods you still crave, the 5 lbs will return, and your body will be pissed off at you and likely not let you lose 5 lbs the same way again.

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If you want to change your nutrition in a permanent way, I’ve given you lots of tips within this blog, and I offer a very affordable meal plan that will be customized to your lifestyle, and food tastes (Workouts247.com). Now go eat something healthy and stop starving your body!

Success Comes With Consistency.

Spring is here and the rush to get into bathing suit condition is on full swing. What that translates into with many is a hurried goal to lose body fat. Unfortunately that means people “go on a diet.” As I’ve discussed numerous times herein, “diet” implies temporary. Temporary changes will never garner you a permanent success. To get into healthy physical condition and stay there you need to be constant – success is achieved though consistency.

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That is true in all areas of life. Whatever your career, after college or time spent learning your trade, you must still consistently study and stay on top of any new trends, techniques or changing technologies that apply to your field. In relationships you must maintain consistent honesty and reliability. Likewise, your body must receive consistent exercise and healthy nourishment to maintain a healthy composition (lean muscle & body fat).

Diets do not work. They are not consistent. For a designated (short) period of time you eat limited choices of foods, in limited amounts, thereby depriving your body of the quantity of calories that you previously consumed (typically high-caloric foods to boot). Your body decreases in size to some extent (most say they’ve lost weight – but you know I’m only looking to see you lose fat).

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Once the diet is over (i.e., the desired scale weight is achieved), you resume your old habits and guess what – the weight (fat) comes back.

So if you are one of the many individuals seeking to look different this summer in a bathing suit (or in general) I suggest that this time you do NOT “diet.” This time you make a permanent change to your approach to nutrition – making it your lifestyle to eat smaller quantities of higher quality food (unprocessed, low in animal fats, salts, and sugars) while still allowing yourself to enjoy your favorite (or comfort) foods in moderation.

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Today I am not going to go into a detailed description of how to eat this way as I’ve done so many times in this blog, and I also offer customized meal plans to clients who seek to make their nutritional change permanent (http://www.workouts247.com). My goal today is simply to remind you that you’ve failed before when you’ve gone on a diet (probably more than once), and that this time you should change your approach if you are really serious about changing your body and health permanently.

Good luck, and I’m here when you’re ready to commit to consistency!

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Fitness Tracker: Your New Best Friend

The popularity of wearable fitness trackers is escalating rapidly, so today I wanted to tell you my favorite of the current top selling choices, and some unanticipated extra perks you can receive from these trendy wrist bands.

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The top sellers are Fitbit, Garmin, and Jawbone. Each offer roughly the same basic functions (calories burned, sleep tracking, steps taken, etc.), with a varying range of style and prices. My choice is the Jawbone Up24 (around $60). I chose the Jawbone Up24 because it combined the most functions that mattered to me with the most comfortable and subtle wristband. I find the fit to be comfortable both day and night, it does not stick to my skin when sweating (like the Fitbit can), and I can even wear it when dressed up as the black version looks like a “cool” bracelet. It holds a charge for almost an entire week, and it’s corresponding App (both in Android and Apple formats) is super easy to use.

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Now I will list the obvious reasons that a fitness tracker will benefit you, and the not so obvious benefits that I am very happy to have discovered.

BASIC BENEFITS

Accountability:

A brilliant way to keep accountable for your fitness goals without having to rely upon a friend or trainer. Every day, all day long, you can keep track of how much you’ve moved, and most since people don’t like seeing that they’re way off from their goals (how many steps per day), they usually “step it up” (pun intended) as the day progresses.

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Sleep Tracking:

Sleep is an integral and essential factor in fat loss, stress reduction and mood enhancement.  The App will show you how deep you sleep and when, how much you wake throughout the night, and you can use this information to take calculated steps to improving your sleep patterns, methods, and time allocation (i.e., go to bed earlier).

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Calories Burned:

By entering your age, height, and weight, the device will advise you as to how many calories you’ve burned throughout your day. It will also tell you how much you burn at rest (your metabolism). By increasing your muscle vs. fat you will happily see your resting calorie burn increase – which always renews my clients’ motivation. If you take the time to enter your food consumption and time spent exercising, you will also be able to see your calories in vs. calories out (important factor in successful fat-loss).

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Wearability:

As already stated, this device is more stylish than watch-like, can handle sweat, splashes of water, and even showering (just not immersion like swimming). So it’s easy to put on and forget about.

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BONUS BENEFITS

Reminder to Move:

Although many fitness trackers on the market have this option, I still feel it should be noted as a bonus benefit as so few people seem to utilize it (until I tell them about it). You can set a vibration reminder at specific intervals and specific times throughout the day. I have mine set to every 30 minutes, 8:00 a.m. to 7:00 p.m. Whenever I’ve been stationary for 30 minutes, it vibrates. I then jump up and move – for at least 5 minutes of energy burn (jumping jacks, push ups, stair running, dancing, squats, etc).

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Silent Motivator:

Along with the 30-minute vibration reminder, just the fact that I may not be achieving my steps-per-day frequently urges my mind and then my body into action. I used to roll my eyes in frustration every time I’d run upstairs only to be summoned back downstairs by my daughter needing something. But then I realized that I shouldn’t resent the extra opportunity to run the stairs (literally) and it caused a serious reduction in our yelling at each other from different areas of the house.  (Family Harmony + Exercise = Happy Mom which definitely = Happy Family!)

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I also find that when I think about sitting and reading or relaxing, I remind myself that hey, I should go get that laundry from upstairs, or bring out the trash – some chore that can log a few more steps for me today. As a result, I gain the satisfaction of achieving my steps-per-day goal, and often exceeding it almost daily.

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So if you were curious or on the fence about whether a fitness tracker would be good for you, my answer is clearly yes, doesn’t really matter the make/model as long as you utilize all it is there to help you with.  If you have any questions or comments, please do not hesitate to comment herein or contact me directly.  Happy tracking!

What’s in a Number?

Today I’m standing tall on my soapbox to vent about a negative trend where women are concerned – that trend being to fudge numbers and letters relating to our size and the clothes that we wear.

My frustration recently reached a new peak when I went to Victoria Secret to purchase a gift for a bride-to-be. I scoured the racks and shelves for some lovely little lace-diddy in her size, I found none. I inquired as to where all the 34A’s were, and was gleefully informed by an annoying overly-enthusiastic yet robotic sales girl that they no longer make lingerie sets in 34A, the smallest offering would be 32B. I immediately pounced back with “why is Victoria Secret discriminating against us A’s?” (Note, they still offer bras in A cup sizes, just not lingerie.)

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Her reply was to look me up and down and state with misplaced joy “well first of all, clearly you’re a 32C…” at which point my how stupid are you laugh cut her off and I corrected her with my proper size (like the bride, a 34A). She then asked when was the last time I was measured, and also added that even if I was a 34A, I could just as easily wear a 32B. I informed her that if you wrapped a tape measure around my ribs under my breasts it measures 34 inches, and therefore a 32 would not fit. She shot back that the larger cup size would take up the slack.  Evidently this is now a widely accepted sales approach to bras.  The question I have is WHY?  What’s wrong with being an A cup?

After a few more irritating back-and-forths with this mannequin I departed in a huff. On my way home I stewed over the fact that sizes have been rapidly getting smaller in clothes while clearly bra sizes are increasing. There appears to be a desire among designers and clothing manufacturers (and evidently the shopping public as well) to create the illusion that you’re smaller than you are (i.e., fitting into a size 6 dress when you’re really a 10). Simultaneously you can now wear a C cup bra when you’re really an A or B.

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A few months ago I went into a White House Black Market store and tried on a little black dress. I have worn a size 4 ever since I my 20’s. Their size 4 dress was too large. I tried a 2, also too large. Then a 0 still swam in the breast area, but was tad tight in the hips. When the sales lady suggested a 00, I almost screamed aloud “who the F*** is a size 00?!”

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I remember in the 80’s I wore a size 7 jeans because they fit me. Now a 7 swims on me and it’s not because I lost any weight. Quite the opposite, especially since I am a trainer and have gained a lot of muscle weight and size. But clearly whomever’s making these jeans has changed their “recipe” so that women can feel “better” about their sizes.

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I also remember that back then (when I was a rocker chick), all my band mates and male buddies described their perfect woman as being tiny waisted with very big breasts. With that still being the idea of sexy, it’s no wonder that breast implants are the norm while starving yourself of carbs. Thus, I understand that as a business Victoria’s Secret is undoubtedly looking at sales and seeing a reduction in movement of their A Cup inventories, I still wonder which executive had the gall to suggest that a 32B would be sufficient replacement for a 34A (and same goes for 36A has to wear a 34B)? Sorry young ladies who are the ultra-rare 32A – you’ll just have to shop elsewhere.

In summation of my tirade I leave you with this: just like I tell my clients that scale weight is not indicative of their fitness or body fat levels, the size of dresses or bras that you wear do not make YOU. Wearing a bra that is smaller in inches but bigger in cup size is simply playing with numbers to play with your head. Do you really feel that much better about yourself by changing to a B cup?  Better to change your perspective and be happy with where you are or make healthy changes to your body from within (nutrition and exercise).

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How To Exercise The Kids

We all know that childhood obesity is on the rise. In fact, one-third of all American children ages 6-17 are clinically obese (more than 20% body fat). The first remedy is of course nutrition, which I have addressed more than once in this blog. But the second and equally important remedy is exercise – or movement in general. Between higher educational demands, homework loads, and video games/TV being used as babysitters or “decompress time” — our kids just aren’t moving like we used to. (Let’s not forget that 75% of public schools no longer have PE as a mandatory class.)

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The solution – we must entice, motivate, and if need be push our kids to move more. But let’s face it, if we have to push them or demand they exercise, they’ll resist and/or hate it. So we have to make it fun. Now I know from all my clients (teens to adults) that you might have to drag them along initially, but once they see true results 90% of them get inspired and motivated to continue so they can see even more results (i.e., toned thighs or bigger biceps).

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There are a myriad of exercise options that you can choose from and even rotate through to keep movement fun and challenging. Obviously there are the usual options that are great for calorie burn and muscle tone but cost for equipment and/or classes/lessons (soccer, gymnastics, etc). But here are a few examples of less common ways to get the kids moving, that don’t cost as much or require as large a time commitment:

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  • Hiking
  • Boxing (just gloves and pads are required)
  • Bike Riding (street or trails)
  • Resistance Training (Age 16+)
  • Homemade obstacle courses
  • Skateboarding / skating
  • Swimming
  • Playing Xbox Kinnect or Wii
  • Walking (with or without the dog)

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The key is 30-60 minutes five times a week. For those reluctant children, if you join them in the activity they’re more likely to engage. Give them some choices, let it be their pick. As already stated you might have to make the designated exercise time “mandatory” initially, but with consistency comes results and with results comes enthusiasm and even addiction. (Don’t let that word scare you, fitness addiction doesn’t have to mean obsession, it’s more that the individual becomes self-motivated to continue because they just don’t feel as good without exercise.)

Keep in mind that children under age 16 should avoid resistance training (weight lifting) to any great extent as their muscles are still forming and risk of injury is higher. However, body-weight exercises are fine as long as kept to a minimum (i.e., pull ups, push ups, crunches, burpees, etc.)

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For especially overweight children, any new exercise regiment needs to start slow, and have easy to reach goals so they do not get discouraged by their lack of endurance or strength.  But it is essential that you push those goals forward each day. Example: if they can only handle a five minute walk or 10 jumping jacks, the next time its six minutes or 15 jumping jacks.)

Make it fun, make it consistent, make it a family affair when possible, and make it all about health and never about scale weight!  Add in healthier nutrition (include them in shopping and cooking as well) and before you know it, the whole family will be fit and healthy.

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Treadmill Tricks

If you are one of the many people who take care of your cardio needs on a treadmill at the gym or at home, I thought today I’d share a few tips that will not only shorten the time spent walking in place, but make your fat burn and muscle toning so much more effective! girls-on-treadmills First, remember that you do not need to run to achieve an effective reduction of fat and a great toning of the legs and butt. Walking at a 4-8% incline while at a brisk and steady pace will get and maintain your heart rate into a fat burning zone, while lifting and toning your glutes. image-8-385-icon_health_and_fitness_nordictrack_9600_commercial_incline_trainer_photo Second, do not – I repeat – DO NOT hold on! When have you ever walked up a hill holding on to something? I really cringe when I see people walking at a 15% incline while holding on to the readout panel. That’s a total waste of time and effort. Better to take the incline down to 8 or 9%, slow your pace down a tad (3.2-3.8 speed depending upon your leg length and stride) and walk without holding on. image-334 Third, try alternating your speed vs. incline every 1 minute. By alternating faster speed with less incline back and forth between slower speed and a steeper climb, you will confuse and thereby challenge your muscles more, while making sure to not plateau your heart rate. 20 minutes of this beats 40 minutes of straight walking or steep walking while holding on! Finally, if you feel confident and stable enough, try some more advanced moves, like side stepping (side shuffle), walking or trotting backwards, and lunge walks (at a very slow speed).  If you need to hold on during some of these moves until you feel balanced, that’s okay. screen-shot-2013-08-07-at-8-45-41-am hqdefault1 treadmillworkout7 If you live in a climate where it’s too cold, wet, or hot to take your workout to the streets for many months, using these tips will transform the treadmill from a static boring machine to a challenging and fun exercise tool. Share with me your tips or successes on the treadmill!

Deal With It Or Dump It

Who’s got baggage – and I’m not talking about luggage as you head out on a trip – I’m talking about unresolved issues or relationships that you tote around for days, weeks, and even years?  You know, those feelings of anger, depression or disappointment about something or someone that you just haven’t gotten over?

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Do you chronically complain to your friends, family, and co-workers about said issue, while never do anything to resolve it? Do you re-hash conversations and actions, constantly poking at the internal scabs? Are you in a relationship or friendship that drags you down, yet you remain intent on fixing what probably cannot be fixed?

If you answered yes to any of these questions, you are not alone. But the more important question is what do you do about that baggage? It’s simple my friends – deal with it, or dump it.

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Staying stuck on hurt feelings or problems results in only one thing – staying stuck. By choosing to deal with your feelings or a problem (i.e., face them, find a solution, and take action) you will bring a slice of peace to your life which reduces stress and puts you in a healthier state of being. If the situation or person is something/someone that simply can’t be dealt with – then just dump it or them. As harsh as that sounds sometimes the best solution is to walk away and remove yourself from the detrimental situation or relationship.

The excuses that will blast into your brain at the thought are normal fears because change is scary, and finances, when involved, are always a valid concern. But ultimately (forgive the trite adage) where there’s a will there’s a way.

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Start slowly if you need to; take small situations and just deal with them or dump them. Have a heartfelt conversation to clear the air, or start saying NO when facing something negative that you tend to involve yourself with out of habit. Stop being afraid to simply state your feelings and needs.

As for “dumping” a person, obviously that’s tricky but with positive motivation behind you it’s not as hard as you think. I’m not taking about simple evading tactics (not answering calls, texts, or emails), I’m talking about letting a person know that your relationship/friendship is not functioning on a healthy level, and if they’re not willing to meet you half way to fix it, then you are no longer going to participate in that relationship.

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A lot of this comes down to your willingness to just LET GO. So many of us are “control-freaks” who simply refuse to let anything go even when it’s not working. We’re certain that somehow someway we can get it right. We don’t want to be quitters after all. Yet sometimes the best choice is to quit, to walk away, let it go but not see that action as a failure. It took me many years to learn that, and now I just let the crap go and/or walk away when I realize I’m swimming against an unrelenting current.

For those of you who find it hard to not focus on the problem – work on shifting your focus onto something positive that you can control, like exercise, nutrition, or just filling your time with only people and environments that have a positive affect on your life. I am well aware that all of this is easy to say and not necessarily easy to do. But nothing worthwhile is, and I can attest first hand that with practice it gets much easier.

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So take stock, and if there’s something dragging you down – deal with it or dump it.

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Breakfast For Dinner?

By now most of you should know that the best way to handle your nutrition is to eat 6 small meals a day comprised of clean, unprocessed foods with lots of water. You should NOT avoid carbs or healthy fats, but keep those items simple and as unaltered as possible (i.e., guacamole and brown rice crackers instead of cheese and Wheat Thins) and preferably organic.

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But I hear from some of you that it’s still too hard to get in that many “meals,” and you’re finding that cravings and hunger increases as the day goes on until you binge at dinner or later. With averaging only 2-3 meals and having them increase in size as the day wears on, your body is likely to start storing fat. (Especially for those of you who are still skipping breakfast.)

So here’s a trick that you can try to shake up your metabolism, and keep yourself full in a healthy way when it’s just too hard to get those snacks in. Trying reversing the order of your meals. Now I’m not simply saying have roast chicken for breakfast and cereal for dinner, but that’s close.

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If you make certain to have a large breakfast filled with solid and long-lasting proteins; keep your lunch sizes larger as well, but break them into two (have the second portion 2-3 hours later; and then have dinner be your lightest meal (i.e., an egg white omelette) you might find that your body fat reduction goals will start moving in the right direction. You will feel comfortably full all day (never feel starving), and you will probably be ingesting less calories while keeping your system revved up with fat burning proteins and energy giving clean carbs.

The other benefit of this style of nutrition plan is that if you do your next day’s food prep the night or weekend before, morning is still quick (just reheating), you will have less hunger and need less time to eat your daytime meals as the day grows busier.

Here’s a sample menu to give you a better idea of this concept (keep in mind that a lot of the listed items are cooked prior to save time):

Breakfast (sometime between 6:30-7:30 a.m.):

Oven roasted chicken and vegetables over ½ cup of cooked quinoa

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   OR

Low-Sodium Deli meat wrap with sliced or grilled veggies and humus in a whole wheat or brown rice tortilla

Lunch (sometime between 11:30 a.m. – 1:30 p.m.):

Half of a Foot long Subway sandwich fully loaded with veggies, chicken, and no mayo or cheese on whole wheat bun with inside bread scooped out & 1 whole appleialkelk

   OR

Large portion of your homemade leftovers – again split into two & 1 large banana

   OR

Large salad with grilled chicken or fish & large serving of grapes

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2nd Lunch (somewhere between 2:00 p.m. – 4:00 p.m.):

Second half of Subway sandwich & large serving of fresh fruit

   OR

Second half of lunch restaurant or home leftovers & large serving of fresh fruit

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Dinner (sometime between 6:00 p.m. – 8:00 p.m.):

Egg white omelette with black beans, spinach, and salsa

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OR

Oatmeal w/fruit or ½ tablespoon of all natural peanut butter & ½ tbsp. of real maple syrup

    OR

Non-fat fruit yogurt w/homemade almond/oatmeal crumble on top

Natural-Weight-Loss-Foods

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These are just a few examples of how to eat larger portions in the morning and taper down by evening. Be certain to include a lot of vegetables in those daytime meals, because along with the fruit they will give you lots of fiber which fills you up, keeps you regular, and will help battle your sugar cravings.

Give it a try and let me know your results either way.  If you desire a custom-made meal plan specifically for you and your goals, please contact me via http://www.workouts247.com.