One of my favorite quotes from Dr. King reads “if you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward” As you pursue your fitness goals this year, don’t get lost in the “I don’t have the time or energy” even if you have 5 minutes, it’s better then nothing. Keep moving forward!
Apply these 3 things and you’ll have the abs you want, in order of importance below:
1. Eat low glycemic foods, high in nutrients every day. Eat a lot of meat or any form of protein (poultry, turkey, pork, steak, fish, tofu, vegan shakes) Eat a lot of vegetables (any vegetable you want) Eat complex carbs in moderation (brown rice, beans, oatmeal) eat these things 1/2-1 cup per serving. Outside of these foods, stay away
2. Lift heavy weights (aim for 70-80% of your one max rep) we want to put on as much lean muscle as possible
3. Perform top 5 ab workout weekly (full boss crunches, captions chair, leg raises, bicycle crunches, plank)
When you’re at a restaurant, and you come to a state of confusion on what to order. Always look for a salad. Yes I know the dressings can be high in fat, and croutons do nothing but add insulin rushes. If you exchange the dressings and take off the croutons you’ll be eating a healthy meal, and add extra protein wether its meat or tofu. Now if you get a caesar (which is what I normally get) even though the dressing is bad (and I order extra dressing) it’s still a good choice because it’s high in fiber. So next time out, are sure to get a salad.
With so much news swirling around the topic of “good carbs and bad carbs” I want to explore the question, are fruits good or bad for you? The simple answer is they are good for you, because fruits are high in fiber and some are high in water content. There’s however a few fruits you want to stay away from if your goal is to loose the most amount weight possible fast. These are your dry fruits: dates, dried apricots, raisins, and bananas to name a few. You want to stick with your high fibrous fruits with high water content, these are: watermelon, berries, oranges, mangos. These fruits are not only high in fiber which keeps the food particles moving through the chain but also High in water which dilutes the sugar content in fruits.
Your thoughts do. Do you find it tough to go to the gym after a long day at work? Or when it’s cold outside and all you want to do is stay in? Then you must work on your thoughts. Begin to visualize your workout that day, put in your mind what your workout will look like, what it will consist of, eventually you’ll work up a workout.
Let’s end the diets. The online definition of diet is: to limit or restrict the consumption of foods to small portions in or to lose weight. I believe in eating the right foods that will get you to your goals!
I know people always look at those who are over weight and say “they eat too much and they’re lazy” and we look at super thin people and say “they don’t eat enough they need to lift some weights”. But I’ll be the first to tell you if you haven’t heard that genetics play a major role. I don’t say this to give people a pass or excuse but to say that some people have a harder role because of genetics. Think about how some people naturally are smart. You know the people with “photo-graphic memory” yes those people, you may say its not fair but we as humans are born with natural gifts, strengths in certain areas and certain areas we are weak. The key is to show our strengths but always work on our weakness until they’re not our weaknesses. A person who genetically puts on weight easily is referred to scientifically as endo-morph body type. This person is insulin sensitive to most foods, especially carbs. This person needs to limit carb consumption and workout and they can have a lean body. The person who struggles putting on weight maybe have a tougher goal because they’re going to have to eat more carbs. This person is referred to as Ecto-morph, they are carb in-sensitive. So they need to eat a lot more carbs and lift heavy weights. Either way if your genetically at a weakness with your body, you can over come this by eating right and working out.
It’s 2018, don’t start a new diet, start eating better. Make moderate choices this year. Aim for more protein and veggies in your meals. Less sugars are bread. Aim for more water. Have your bad meals but less often throughout the week. Have a good start to your 2018.
Did you know that the number 1 fitness trend in 2017 was “fitness trackers”? Yes your fit bits, and apple watches, and Garmin watches. We the people like numbers, we like to see numbers, we’re a visual population. We like to see progress and we want instant results! So it should be no shocker that in 2017 the big thing was fitness trackers.
This is a very popular question I get a lot. When is the best time to workout? The simple answer to that is whenever you have free time. If it’s a off day like Saturday or Sunday or a week day then the best time to workout is when you have the most energy.