Balance
August 5, 2010

If you were to choose a diet that persuaded you to severely cut calorie intake, you would run the risk of loosing muscle mass. People are often encouraged by the quick results they see on the scale but unfortunately don’t know the negative effects of their plummeting numbers. If you restrict either calories, protein or carbs for too long, loss of muscle mass will result and inevitably will slow down your ability to lose the remaining fat. That is why so many people hit plateaus in their diets and put on more weight after. This stands to reason as they have less muscle mass than when they started their diet and therefore now have a slower metabolism.

So how do you lose fat, gain muscle, while at the same time eat enough protein while not consuming too many calories? A balancing act it can be! Your key to success is this: eat a balanced diet and incorporate weights or resistance training.



For a quick and easy way to determine your own portion size, just follow these three simple rules:

    1. Choose lean protein like chicken or turkey, approximately the size of your palm.

    2. Fill two-thirds of your plate with fresh fibrous vegetables as your carbohydrate portion. If you prefer a starchy food such as sweet potato, rice or beans, then only add a portion equivalent or slightly bigger than your protein portion.

    3. Use a half-palm measure of seeds or nuts as a fat source. Otherwise add one tablespoon of olive or flax oil over your salad or vegetables. Cut these portions in half if your protein choice is high in fat such as red meat or fish.

    Fat Wars

*These guidelines are based on a meal plan consisting of five meals a day.

If you do not like leaving things to chance and need to know exactly how much to eat, then reread my post entitled “The perfect balance!” and I will be glad to help you with your numbers.

I would recommend buying a food scale as it is the only sure way to know exactly what you are taking in. I am enjoying this model: Breville – Electronic Kitchen Scale.

All that being said, one can over complicate things which may lead to discouragement. This nicely leads us into the next subject…


*Photo provided by deviantART user: Tree-Enthusiast


Break through!
July 27, 2010

If you only remember one thing about your metabolism, remember this: Basel metabolism or resting metabolism, refers to the calories you’re burning when you’re doing nothing at all. Yes, your body needs a lot of energy just to stay alive; 60 to 80 percent of your daily calories.

This alone is huge; it’s a really big deal! Why? Contrary to popular belief, only 10 to 15 percent of your daily calories are burned through exercise. Depressing right? Yes, if you are relying solely on cardio to burn off those extra calories you consumed from last night’s dessert.

We have been trained to think backwards, and we are paying the price. Instead of thinking “How can I cut calories?” we should all be thinking “How can I eat so my body consumes more calories?” See where I’m going with this?

We just learned that metabolism means the rate at which your body burns its way through calories just to keep itself alive. So how do we obtain a calorie devouring machine? The secret is muscle. Yes, more muscle means more body mass, which in the end means your body needs more calories to keep alive and more fat is burned as fuel, even when you’re sitting on your butt. It’s as simple as that!

Your fat loss goals can only be reached and maintained if you come to terms with this fact: in the long run you will burn more fat if you implement some form of resistance training (weights) opposed to hopping around your living room in unison to a women in spandex.

I know, it’s quite the mental adjustment and it can be difficult to make the switch. GET OVER IT!


*Photo provided by Microsoft Office Online Clip Art


Your Metabolism… Another piece to the puzzle
July 21, 2010


Is your metabolism running at a snail’s pace? A very important bit of knowledge you need to know is; just what is your metabolism? It’s commonly misunderstood, and understanding your metabolism is the only way you can start to speed it up. Yes, you need to know who your enemy is and how he operates before you can defeat him! Or in your case, making your metabolism work for you and not against you.

What is Metabolism?

“Metabolism is the rate at which your body burns its way through calories just to keep itself alive–to keep your heart beating, your lungs breathing, your blood pumping, and your mind fantasizing about the Caribbean while crunching year-end accounting figures. Your body is burning calories all the time, even while you’re reading this sentence. The average woman burns about 10 calories per pound of body weight every day, the average man, 11 calories per pound.

There are three main types of calorie burn that happen throughout your day…

Calorie burn #1: The thermic effect of eating.

Between 10 and 30 percent of the calories you burn each day get burned by the simple act of digesting your food. Now that’s pretty cool–satisfying your food cravings actually makes you burn away calories. But not all foods are created equal. Your body uses more calories to digest protein (about 25 calories burned for every 100 calories consumed) than it does to digest fats and carbohydrates (10 to 15 calories burned for every 100 calories consumed)…

Calorie burn #2: Exercise and movement.

Another 10 to 15 percent of your calorie burn comes from moving your muscles, whether you’re pressing weights overhead, running to catch the bus, or just twiddling your thumbs…

Calorie burn #3: Basel metabolism.

This one’s the biggie. Your basal, or resting, metabolism refers to the calories you’re burning when you’re doing nothing at all. Sleeping, watching TV… –your burning calories all the while. In fact, between 60 and 80 percent of your daily calories are burned up just doing nothing…” Fat Wars


*Photo provided by Microsoft Office Online Clip Art


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