Blueberry Banana Protein Smoothie
[youtube]https://youtu.be/KHo7ncakm-U[/youtube]
Blueberry Banana Protein Smoothie
Ingredients:
3/4 cup frozen blueberries
3 frozen bananas
1 cup organic milk
2 cups yogurt
3 tsp vanlla
1 TBS honey
Ice
love 🙂
Put all ingredients into the blender and blend until smooth. Taste and adjust for sweetness. Pour into a glass and enjoy!
612-454-6409
office@altmanfitness.com
What is my typical day of eating to lose weight?
I get the question all the time “what do you eat to lose weight??”
Well the answer is not so simple. First of all you have to know that everyone’s body is different. We all lost weight differently and we all lose weight at different rates.
What is the same is the tools on how you figure out how to lose the weight.
- Calories, if your consuming to many…. you won’t lose weight.
- Whole foods, yep this means you have to eat your veggies
- Exercise…. does that mean you have to be a body builder? No.
Let’s look at calories. When I first started if you asked me how many calories I consumed in a day, I would have said: “I’m not sure, but I would guess about 2,500 and I eat pretty healthy” And then I downloaded this free little app called “my net diary”. Guess what? My “I eat pretty healthy and 2,500 calories, well I consumed that by 3:00pm and the bulk of my food was still to come. The worst part, I drank most of my calories. Including milk, pop and caribou coffee. Download the app and start plugging in EVERYTHING you eat. Then just use it as a guideline, letting you know where you are at. For me it was shocking how much sugar I consumed and how little protein I ate.
As a rule: 30% healthy fat, 30% healthy carbs and 40% Protein.
Whole foods, why do we hate our veggies so much? I can tell you… because we don’t know how to prepare them! Go into any fine restaurant and you will eat your veggies right? Those amazing little carrots with the stems still on them, how can they taste so good? and seriously why do Brussel sprouts or green beans always taste so much better when I eat out verses when I make them? Because they know how to cook them! Instead of boiling or stemming the heck out of your veggies, try this next time: Set your oven on 350 degrees. Cut up all your veggies toss them in a zip lock bag, 1 Tbs. of olive oil or better yet coconut oil. a couple of twists of pink Himalayan sea salt. Shake it up and put on a cookie sheet in the oven for 20 min. BAM! you have some amazing veggies!
Exercise: why does everyone think they need to go out and do some crazy hard workout to get results? You don’t. Even a 30 min walk outside will get your metabolism stimulated. Go for a bike ride, swim, have sex (did I just say that) go dancing! Do something that you LOVE. If you want to try a workout class, I highly recommend a HIIT class that is really going to get your body to burn fat off your body.
So there you have it, some general rules on how to start burning fat. Still feel stuck? Then call me and I will help you through it: 612-454-6409
Oh and as promised….. this is my typical day of eating:
Breakfast: 1 cup egg whites cooked over low heat. toss in 2-3 oz of sweet potato that I baked the night before. 1 green drink: 1 cup of bone broth, handful of organic power greens from target, 1 cutie orange, 1/4 green apple, 1/4 avocado, 1 scoop vanilla whey protein powder. add ice and blend well.
Mid morning snack post workout: Protein smoothie: 1 cup water, 1 scoop of vanilla protein powder, 1 tsp pure coco powder, 1 tbl.
PB2, 1/2 frozen banana, ice. blend well and put thermos.
Lunch ( I eat about 1:30) – Grilled chicken tossed in with cauliflower rice (Can buy already made in a bag) shredded carrots, 1 green onion, 1/4 cup peas, I cook all this in a pan in the morning, and then add in 1 tablespoon of coconut tariki sauce. then I bring it to work and eat it cold.
Mid afternoon snack: grilled chicken slices, bubbies sauerkraut. Then go for a walk.
Dinner: Fish tacos (3) or Flank steak and green beans or rotisserie chicken and a bunch of greens.
If I crave something sweet then I will have 1 C. watermelon or 1/2 apple. I also drink 100 oz of water every day.
I want to remind you what I said in the beginning, everyone loses weight differently. Just because you eat like I do does not mean you will lose weight. It’s important to find what works for you!
A Producer, an Actor and 2 Weeks until Filming!!!!
Santhosh, a long time member at Altman Fitness approached one of our fat loss experts with a challenging task….. He needed his actor to drop body fat and drop it fast in time for shooting his next film.
On September 28th Sudhakar arrived in the U.S. from India. Santhosh and Sudhakar immediately met with one of our Fat loss experts. The goal was to get to 12% body fat in 2 weeks, just in time for filming his first boxing scene.
Sudhakar’s starting weight 160.4 and body fat percentage 16.8%
Our Fat loss team got to work right away, with dialing in on his nutrition and training…. 12% body fat was in Sudhakar’s future.
Prior to arriving in the U.S. Sudhakar was training his body and increasing muscle size and strength but was struggling to get his body fat low enough to see his amazing six pack abs.
For the next 2 weeks Sudhakar prepared his meals with precision as directed by staff. He executed his workouts at Altman Fitness with our high intensity Boot Camp classes, peaking his heart rate and increasing his weights to maximize his results.
With the direct guidance of our Fat loss experts here at Altman Fitness and his diligence to stick with the program…. In two weeks Sudhakar went from 16.8% body fat TO 12.6% body fat!
As you can see…. Sudhakar’s results are AMAZING! And the filming went perfectly.
Have a goal and desire like Sudhakar?
Call us for your 3 “Afterburn Workouts” Absolutely FREE – 612-454-6409
Eat Slowly and Lose Weight
The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear: Slow down your eating and enjoy improved health and well-being.
When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal.
Conversely, if you rush your meals, your digestion suffers. Meals are stressful. And it might seem like each meal is over too soon, which often makes you want to eat more. Or you “overshoot the runway”, finishing the meal before your natural satiety signals kick in, and ending up suddenly — uncomfortably — overstuffed.
It’s simple: Slow down your eating and enjoy improved health and well-being.
The value of slow food
We’re a rushed, distracted, and too-busy society. Most people in North America eat fast. Really fast. We rarely take the time to savor our food… or sometimes even to chew it properly.
We rush our food no matter who we are. Even if you’re a nutrition coach with a Master’s degree in nutrition and many additional nutrition certifications. Like me.
For years, I wanted to gain weight. Eating quickly helped me do that. Shoveling down the food meant that I could sneak in a lot of extra calories before my stomach realized what was going on.
But now I’m older and simply trying to maintain my weight. I have to learn to eat more slowly again. It’s not always easy. But my wife and my waistline both appreciate it when I do.
And as I counsel my clients, learning to eat more slowly is one of the simplest yet most powerful things you can do to improve your overall health.
Why eat slowly?
Sensing satisfaction
One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full.
It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long!
Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food. Now imagine the effect of those extra calories on your weight.
Eating slowly also helps us feel more satisfied — which is different than just being “full”.
When you slow down, savor a meal, pay attention to tastes and textures, and appreciate each mindful bite, you leave the table feeling good in your soul… even if all you ate was a baloney sandwich.
Improved digestion
Eating slowly also helps our digestion.
Think of digestion as a chain reaction. As soon as we see, smell, or think about food (step 1), we start salivating to prepare for putting that food in our mouth (step 2). Saliva contains enzymes that break the food down, and moistens the mouth for easier swallowing.
Meanwhile, digestive steps 3, 4, 5 etc. have to get ready to go to work. Our stomachs start to secrete more acid. Our small intestine starts to get ready for some peristalsis. And so forth.
If we rush this process, we force our GI tract to deal with stuff before it’s fully prepared. Surprises are great on birthdays, not so great during digestion.
At the University of Rhode Island, researchers examined how eating speed affected the early stages of digestive processing by observing 60 young adults eat a meal.
- Slow eaters consumed 2 ounces of food per minute.
- Medium-speed eaters consumed 2.5 ounces of food per minute.
- Fast eaters consumed 3.1 ounces per minute. They also took larger bites and chewed less before swallowing.
This means that not only are fast eaters putting more food down in a given amount of time, that food isn’t as well-processed. Food is essentially landing in fast eaters’ stomachs in big ol’ lumps.
Digestion starts in the mouth, so large bites that are inadequately chewed will be more difficult for your stomach to turn into chyme – the liquid mix of partially digested food, hydrochloric acid, digestive enzymes, and water that passes through the pyloric valve on its way to elimination.
Food that isn’t properly broken down into chyme can lead to indigestion and other potential GI problems. And who wants that?
Smaller portions – without trying
Most of the research on this topic suggests that eating slowly helps you to eat less. That’s especially useful information if you’re trying to lose or maintain weight.
In another University of Rhode Island study, researchers served lunch on two different occasions to 30 normal-weight women. The meal in both cases consisted of an enormous plate of pasta with a tomato-vegetable sauce and some Parmesan cheese, along with a glass of water.
At each visit, researchers instructed the women to eat to the point of comfortable fullness. But during one visit, they also told them to to eat as quickly as possible, while on the other visit, participants were asked to eat slowly and to put down their utensils between bites.
When the researchers compared the difference in food consumption between the quickly eaten lunch and the slowly eaten lunch, here is what they found:
- When eating quickly the women consumed 646 calories in 9 minutes.
- When eating slowly the women consumed 579 calories in 29 minutes.
That is 67 less calories in 20 more minutes!
If you extrapolate that to three meals per day, you can see how… uh… quickly… those extra calories could add up.
And here’s another interesting twist: When the women ate their lunch quickly, they reported more hunger an hour later than they did after their slowly eaten lunch.
So not only did eating quickly lead to greater food consumption, it actually satisfied the women less! Conversely, of course, slow eating meant less food but more long-lasting satisfaction.
Better hydration
Good hydration helps maintain the balance of our body’s fluids, energizes muscles, helps our kidneys and bowels work more efficiently, and improves the appearance of the skin. And one side benefit of eating slowly is that it seems to increase water consumption during meals.
In fact, that same University of Rhode Island study compared the amount of water that the participants drank. When they ate slowly, the women drank 409 mL (about 14 oz) of water. When they ate quickly, they drank only 289 mL (9.7 oz) of water!
Results like that have sometimes led scientists to wonder if drinking more water is what helps people to feel satisfied for longer.
So the University of Rhode Island researchers put this theory to the test. (By now you’ve probably noticed that URI is really into this slow eating research.) In a variation of their lunchtime study, they controlled water intake so that participants drank the same amount of water at each sitting.
In this version of the test, whether they ate slowly or quickly, the women consumed approximately the same amount of food. And at the end of their meals, they also gave a similar appetite rating.
But an hour after the meal, those who’d eaten slowly reported less hunger and a lower desire to eat, with greater levels of satiety.
Researchers concluded that drinking more water might be key to helping us eat less during a meal.
But eating slowly seems to decrease hunger and lead to higher levels of satiety between meals.
Takeaway – eat slowly, drink more water, consume less food, and feel more satisfied! All-around win!
Is eating quickly really so bad?
Eating slowly may not be a perfect panacea for weight loss, but it will certainly help you with portion control and greater feelings of satiety.
Meanwhile, the research on eating quickly is pretty unanimous: Eating quickly promotes weight gain and makes you feel out of control of your eating habits.
Weight gain
Both large-scale population studies and research on smaller groups (such as fire fighters) who habitually eat quickly concur: Fast eaters gain more weight over time than slow eaters.
If weight loss or maintenance is your goal, slow down.
Disordered eating and eating speed
If you’ve ever experienced a binge episode, you’ll know the feeling — a powerful urge to get the food in there as fast as possible. Research shows that one of the hallmarks of binge eating is rapid eating speed.
People who suffer from compulsive eating often feel out of control of their eating behavior. After a binge or episode of over-eating, they feel guilty, ashamed, and regretful.
The good news is that you can often derail a binge or over-eating episode — and help yourself get back in the driver’s seat — simply by slowing down.
In fact, this is a technique we use in our coaching program: When you’re in the grip of a binge or an over-eating episode that feels overwhelming, just try to slow down as soon as you realize what’s happening.
You might not feel able to stop eating right away, and that’s OK. But most people can slow themselves down, even when the binge demons are howling.
It’s sort of like having someone call your name when you’re lost in thought and snap you out your daydream. This simple “binge slowly” strategy can often shift your attention, re-focus you, and help you regain a sense of control.
Conclusions
Most of us lead hectic, fast-paced lives, so it’s understandable that we might try to rush our meals. But eating quickly does us no favors.
When we eat too quickly we end up eating more than we need, which leads to poor digestion, weight gain, and lower satisfaction from eating.
Eating slowly, in contrast, makes for better digestion, easier weight maintenance – and much greater satisfaction from our meals.
Some helpful tips
- Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.
- Choose high-fiber foods that take more time to chew, such as fresh fruits and vegetables.
- Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy making witty conversation for a few minutes.
- Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try and see what you discover.
- Use smaller plates or different utensils (such as chopsticks).
- If you find yourself rushing, that’s OK. Put your utensils down and take a minute to re-focus. If slow eating isn’t habitual for you, this will take practice.
- Find another slow eater and pace yourselves to them. Picky little kids and chatty dinner companions who hardly stop talking long enough to take a bite are often ideal for this.
- Set aside time to eat – at least 20-30 minutes for each meal, and preferably even longer at dinner. Don’t just eat “whenever you get around to it” or treat it as an inconvenience. You’re fueling your body and maybe spending quality time with friends and family. That’s important. It deserves an appointment.
Did you know…
The first McDonald’s drive-thru was created in 1975 near Fort Huachuca — to serve soldiers who weren’t allowed to get out of their cars while wearing their fatigues! Drive-thru sales now account for more than half of McDonald’s system-wide sales, adding up to billions every year. And you can bet that most of those customers are not on-duty soldiers.
Think about it. Wouldn’t you rather eat at-ease?
Eat, move, and live… better.
Yep, we know… the health and fitness world can sometimes be a confusing place. But it doesn’t have to be.
Let us help you make sense of it all. Call us at 612-454-6409 or email us at office@altmanfitness.com to recieve 3 “Afterburn” workouts and a nutrition consult absolutely FREE.
We will teach you the best eating, exercise, and lifestyle strategies – unique and personal – for you. And you will meet other amazing people just like yourself while having so much fun.
Your Fitness and Fat Loss Guy,
Jay
Peppermint Fat Fighting Tea
Are you feeling hungry all the time? This hunger suppressing tea will definitely curb your appetite and will boost your immunity at the same time!
Well, Peppermint Tea may be the solution you’re looking for. Not only does Mint suppress hunger, it also gives you a solid boost to your immune system. For the best metabolism boosting Peppermint Tea you can possibly have…
Boil your water. Place leaves in a tea cup and cover with water. Allow to steep for about 5 minutes.
You can remove mint after steeping, or leave them in the tea cup.
Add honey if you like, but it is really good without it.
Mint leaves are pretty hearty. You can bring them to work and keep them at your desk for a few hours, or keep them in the fridge. You can also pack some tea leaves for a roadtrip—mint helps keep drivers alert and refreshed.
Add 1 tsp of cinnamon with 1 tsp of ginger and finally, 1 tsp of turmeric. You’ll be surprised by the kick you get from this tea.
Other Adaptations & Tips:
1. Add some fresh tarragon leaves to your tea cup before steeping.
2. Open up a 1/4″ slice of a vanilla bean pod and steep with your mint leaves.
3. Add a lemon wedge to your tea.
4. Try all of the above together. Wow.
If you are looking to lose weight then we can help you. Check out our homepage with testimonials here: www.altmanfitness.com. You can reach us for a nutrition and/or exercise consult absolutely free by calling 612-454-6409 or by emailing office@altmanfitness.com. We know how overwhelming losing weight can feel and we want you to know that we are here to guide and support you every step of the way so that losing weight feels so much easier (not to mention faster).
Smoked Salmon Hash Recipe
Looking to shed unwanted pounds? This recipe packs in some really amazing omega 3’s, powerful proteins and crip tender asparagus. Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Let’s just suffice it to say that this meal pack in the nutrients and melts off the fat.
If you love salmon like I do then you’re going to love this recipe! Not only is this great for breakfast but it also works for just about any time. My mouth waters just looking at this picture and I just finished eating!
This recipe is directly from our 28 Fat Loss Formula Recipe Book. For more recipes like this one visit https://altmanfitness.com/28dayfatlossformulanow/
SERVES [2]
INGREDIENTS
1tbsp. diced onion,
8 oz hot or cold smoked salmon 1 cup Asparagus
chopped
1tbsp. fresh dill
1tbsp. Dijon Mustard 1tbsp. olive oil
2 tbsp. lemon juice 2 tsp. Horseradish
2 Eggs
Pepper to taste
DIRECTIONS
Start out by cooking the asparagus, in a pan with raw onion until tender. If you prefer the salmon warm, place it in a sautee pan with asparagus. or you can keep it cold.
In another pan, make your eggs, over-easy with a very small amount of real butter
To make the “dressing”- take the dill, mustard, olive oil, lemon juice and
horseradish and mix together. Take the salmon, asparagus and egg and top it with the dressing. Enjoy!
Calories: 333 Fat:16 Carbs: 5
Fiber: 2
Protein: 37
For 400 calories, use 5 oz salmon
For 500 calories, use 6 oz salmon and 2. eggs
White Bean Hummus Recipe
Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber – both important for building your best body.
Servings: 8
Here’s what you need:
- 2 cans white beans, drained and rinsed
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1/4 cup whole wheat bread crumbs (or gluten free)
- 1 Tablespoon Dijon mustard
- Juice of 1 lemon
- 1 teaspoon olive oil
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- dash of salt
- Throw everything into the food processor and blend until smooth and creamy.
- Spread onto bread or use as a dip for cut veggies.
Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.
The Top 5 Ways You Eat Too Much
According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain the top 5 Diet Danger Zones and the solutions for each:
1. The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” and often feel uncomfortably full after eating.
- Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
- Use smaller plates and wait 20 minutes before deciding if you want seconds.
- Eat slower so your appetite can catch up with what you’ve already eaten.
- Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.
2. The Snack Grazer: You eat whatever food is within reach, and snack at least three times throughout the day. You can’t walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.
- Chew gum throughout your day to avoid mindless munching.
- Keep tempting snack foods out of sight and out of mind.
- Never eat directly from a package. Portion out your snack into a dish.
- Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.
3. The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you’ve consumed and often stop only when it’s time to leave.
- Stay more than an arm’s length away from the buffet or snack bowls.
- Put only two food items on your plate during each trip to the table.
- Make yourself feel full by eating the big healthy stuff first, like broccoli and carrots.
- Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
4. The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it. You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.
- Ask your waiter to remove the bread basket from the table.
- Before you eat, ask your waiter to box half of your entrée to take home.
- Decide to either share an appetizer or a dessert, never have both.
- Skip the appetizer menu and instead start your meal with a side salad.
5. The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go. Your lightning-quick meals are grabbed on-the-go from fast food joints, vending machines and convenience stores. You don’t plan your meals ahead of time and end up eating whatever you can quickly find.
- Pack a healthy lunch and bring it with you.
- Stock your work area with healthy protein-filled snacks.
- Drink plenty of water throughout the day.
- Turn off the computer or pull your car over while you eat.
By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.
Would you like to expedite your fitness and weight loss results? Call or email today to get started on a fitness program that will quickly transform your body.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
To start on our proven eating plan that will literally melt fat off your body and will keep you filled up go to https://altmanfitness.com/28dayfatlossformulanow to try it risk free.
If you’re ready for an exercise plan that blasts fat off your body in the shortest amount of workout time then you owe it to yourself to try us out for 3 FREE “afterburn” workouts. Simply email us at office@altmanfitness.com and we’ll get you all set up, ok.
Your Fitness and Fat Loss Guy,
Jay Altman
Seven Exercises to Get the Most Out of Your 2016 Workout
The new year is right around the corner, and you’re making plans to finally achieve that beach body in 2016. The problem is, you’re kind of at a loss of where to start. There are literally thousands of exercises out there, and while you know eating well will help you, you really want to tone your body and finally get in shape.
If you’re tired of trying to determine what exercises you should do, read through the following seven simple exercises and give them a go!
Walking
You may take it for granted as you get from point A to point B every day, but walking is a complete body workout. In order to walk, your muscles must all work together to propel your body forward. When walking is done in a conscious manner, meaning you’re keeping your speed at a certain level and your form proper, you can burn a lot of calories!
Start your day with a quick 15- to 20-minute walk in the morning in 2016. You’ll feel much more awake and ready to conquer the day! If you can’t do a regular workout routine with weights or at a gym, just take a walk. Something is always better than nothing!
Push-Ups
Push-ups are also a fantastic full-body exercise. Although the main strain is on your chest and abs, if you’re actively engaging your muscles, you’ll feel it in your hip flexers, quads and even your shoulders.
There are a ton of variations of push-ups that will target different muscle groups. If you’re starting out, begin doing push-ups from your knees so you don’t strain your back too much if your core is not strong enough yet. As you progress and the exercise gets easier, begin to change up the type of push-up you do to keep those muscles guessing.
Squats
When in doubt, squat it down! Squats for some folks can be very intimidating, but they don’t have to be. Even if you’re just using your bodyweight, squats can literally transform your body. They activate your abdominals, hip flexers, quads, glutes, hamstrings and many more muscles to burn a ton of calories.
Whether you’re a pro at squats or a newbie, you’ll want to constantly be focused on your form with this exercise. Squats can cause injuries if you’re not careful in your form. Start out with no weight in 2016 if you’re new to them before piling up the 45s on the bar.
Interval Training
So you like to walk, but it gets kind of boring if you’re not in a scenic location. The good news is you can get your heart rate up just by doing some simple exercises. Interval Training focuses on doing two or more exercises which will require you to vary speeds.
An example would be doing 20 squats and then moving into 20 jumping jacks. High Intensity Interval Training (HIIT) is not for beginners, but with a few adjustments, you can do intervals at your level. Our staff at Altman Fitness is well-versed in interval training, so get in touch today!
Hip Extensions or Glute Bridges
If you’re looking for a great exercise for your glutes, hip flexers and back, the hip extension (or glute bridge) is the one you’re waiting for. When lying on the floor or with your upper back only on a bench and your feet firmly planted on the ground, you’ll engage your core, legs and glutes to force your feet into the floor, which lifts your butt off of the floor.
This exercise is great for anyone with lower back pain or for someone who wants to tone their glutes and thighs.
Superman
A sedentary lifestyle can wreak havoc on your back. Reverse the pain with a simple exercise you can do while lying down!
The superman exercise move is easy and can be modified for your skill level. Lie flat on your stomach and outstretch your arms above your head. Pretend someone is grabbing your arms and legs, pulling them away from one another, elongating your body.
When you’re ready, you can either lift your arms and chest, your feet and legs, or both up off of the ground. Hold for 10-20 seconds, and then release. Your goal should be to get your limbs as high up off the ground as you can. This exercise is perfect for your abs and back!
Pull-Ups
Pull-ups are no easy exercise, but they are so worth it! They’re a great upper body workout because they engage every muscle group above your waist.
If you’re not at the point where you can do a pull-up, that’s okay! Use resistance bands for assistance, or perform negative pull-ups or jump pull-ups. Just be careful how many you do when you’re first starting out! You can and will be very sore from these exercises.
If you’d like some guidance on what other exercises to try or if have any questions about form, give us a call at Altman Fitness! Our phone number is 612-454-6409. We can help change your life and body from the inside out for your 2016 New Years resolution!
5 Foods to NEVER Eat
(…and 5 Healthy Substitutes)
The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.
Below is a list of 5 foods that you should never eat.
These foods will derail your fitness and weight loss efforts every single time.
In addition, I will suggest a healthy substitute for each of these off-limits foods.
By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.
Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.
Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.
Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.
Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.
Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.
Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.
Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.
Eating right, along with challenging exercise, is the formula for a toned, lean body. Stay healthy. 🙂
If you like this then you should check this out: https://altmanfitness-old.com/end-food-temptation/
Booty Building Secrets
Booty Building Secrets
Seems like everyone has been asking how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.
Most of my clients have one of the following things to say about their bum: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.
Now let’s tackle each of these challenges with solutions that will give you the best booty ever!
I. Help! My bum is too big.
If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.
Fat-Blaster #1: Run
Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:
- To target your glutes focus on extending your hips and keeping your chest lifted.
- Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
- Run up hills, stairs, or on the treadmill at an incline.
- Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.
Fat-Blaster #2: Elliptical
The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:
- Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
- Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
- Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
- Let go of the handles. This will force your core to stabilize you.
Fat-Blaster #3: Swim
Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:
- Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
- Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.
- Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
- Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.
II. Help! My bum is too saggy.
The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.
Bum-Lifting Exercise #1: Hyperextension with leg curl
Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.
Bum-Lifting Exercise #2: Plank pull
Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.
Bum-Lifting Exercise #3: Side-lying bicycle
Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw it forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.
III. Help! My bum is too flat.
In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.
Booty-Building Exercise #1: Dumbbell Squat
Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.
Booty-Building Exercise #2: Dumbbell Lunge
Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.
Booty-Building Exercise #3: Straight-legged Deadlift
Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.
Want to get your best booty as quickly as possible? Call 612-454-6409 or email office@altmanfitness.com now to get started on a unique fitness program that will get you on the fast track to your best booty ever.
You can do it! I believe in you!
Your Fitness and Fat Loss Guy,
Jay
The Top 7 Reasons to Exercise
Reason #1: To Melt Fat Away
The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
- Your pants become loose
- People around you begin to say that you look great
- A glance at yourself in the mirror makes you smile
- Your energy levels soar
- You feel amazing
Reason #2: To Alleviate Pain
Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.
Reason #3: To Increase Lean Tissue
More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.
When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?
Reason #4: To Stay Young
Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.
“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.
Here’s the study in a nutshell:
- Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
- Once a telomere gets too short, that cell can no longer divide.
- Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
- The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
- It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
- People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
- People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.
Reason #5: To Prevent or Control Type 2 Diabetes
Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.
Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.
Reason #6: To Lower Blood Pressure and Cholesterol Levels
Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:
- Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
- Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.
Reason #7: To Feel Great
The first thing that clients tell me after starting an exercise program is how much better they feel.
Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.
Exercise boosts your energy levels and makes you feel amazing.
The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.
Call 612-454-6409 or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.
What are you waiting for? Lace up your shoes and get moving!
Your fitness and fat loss guy,
Jay
The End of Food Temptation
You start each morning with the promise to be “good” today.
You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.
But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.
And as you get into bed each night you tell yourself that tomorrow will be different.
Tomorrow you will conquer temptation.
But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.
Why Does Temptation Always Win?
We live in society where food temptations are everywhere.
- Walk through a store and you’ll see the unhealthy food items displayed front and center.
- Turn on the TV and you’ll be assaulted with commercials for fattening foods.
- Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
- Go down the street and you’ll have restaurant signs clamoring for your attention.
In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.
- You treat tempting food as a reward.
- You turn to tempting food for comfort.
- You rely on tempting food as stress relief.
- You allow tempting food to become a habit.
It’s Your Turn to Win
Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.
Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.
A Matter of Perspective
Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.
Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.
Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.
You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).
Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.
Step One: Create a Strong Negative Association with all the BAD STUFF
- If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
- What do you dislike about tempting food?
- It makes you unhealthy.
- It causes weight gain.
- It drains your energy.
- It kills your confidence.
- It degrades your quality of life.
- It hurts your love life.
- Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.
Step Two: Create a Strong Positive Association with all the GOOD STUFF
- Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
- What do you love about healthy food?
- It makes you healthy.
- It causes weight loss.
- It boosts your energy.
- It builds your confidence.
- It improves your quality of life.
- It enhances your love life.
- Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.
Using the technique above, you will soon find that healthy food is your favorite food.
And temptation will become a thing of your past.
If you want a done for you eating system so you can finally look and feel how you want to then sign up for the 28 Day Fat Loss Formula right now.
The 28 Day Fat Loss Formula diet is completely rooted in time tested science and has a set of rules that must be followed to give you the results that you want. Rule 1: Know how many calories you need. As part of the 28 Day Fat Loss Formula you will learn this number. Rule 2: Follow the menu plan that is laid out for you in the plan. Rule 3: Eat every 3-4 hours (no exeptions) Rule 4: No Processed Foods Rules 5, 6, and 7 are secret and you will learn them when you buy the 28 Fat Loss Formula.
Eating this diet will regulate your blood sugar, balance your hormones and maximize your energy to produce big time fat burning and help you to build muscle so you look amazing.
Go here to sign up now: https://altmanfitness.com/28-day-fat-loss-formula/
Your Fitness and Fat Loss Guy
Jay
Quinoa Breakfast Bowl (Try this tomorrow morning)
You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.
Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1
Here’s what you need:
- 1/2 cup quinoa, cooked in water according to instructions on package
- 1 Tablespoon golden raisins
- 1 Tablespoon date pieces, chopped
- 1 Tablespoon pecan pieces, chopped
- Dash of cinnamon
- Dash of nutmeg
- Drizzle of pure maple syrup
1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.
Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.
Forward this to your friends, they’ll thank you later.
Committed to your fitness and fat loss success,
Jay
Do This to End Food Temptation Now
You start each morning with the promise to be “good” today.
You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.
But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.
And as you get into bed each night you tell yourself that tomorrow will be different.
Tomorrow you will conquer temptation.
But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.
Why Does Temptation Always Win?
We live in society where food temptations are everywhere.
- Walk through a store and you’ll see the unhealthy food items displayed front and center.
- Turn on the TV and you’ll be assaulted with commercials for fattening foods.
- Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
- Go down the street and you’ll have restaurant signs clamoring for your attention.
In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.
- You treat tempting food as a reward.
- You turn to tempting food for comfort.
- You rely on tempting food as stress relief.
- You allow tempting food to become a habit.
It’s Your Turn to Win
Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.
Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.
A Matter of Perspective
Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.
Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.
Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.
You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).
Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.
Step One: Create a Strong Negative Association with all the BAD STUFF
- If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
- What do you dislike about tempting food?
- It makes you unhealthy.
- It causes weight gain.
- It drains your energy.
- It kills your confidence.
- It degrades your quality of life.
- It hurts your love life.
- Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.
Step Two: Create a Strong Positive Association with all the GOOD STUFF
- Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
- What do you love about healthy food?
- It makes you healthy.
- It causes weight loss.
- It boosts your energy.
- It builds your confidence.
- It improves your quality of life.
- It enhances your love life.
- Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.
Using the technique above, you will soon find that healthy food is your favorite food.
And temptation will become a thing of your past.
Your Fitness and Fat Loss Guy
Jay
Pioneer Press featuring Jenny Flynn
You may recognize this picture….. It was posted Sunday April 6th, 2014 in the St. Paul Pioneer press. Our very own Jen Flynn was featured in the “turning point” column of the Pioneer press. To see the full article click here:
Pioneer Press Article Featuring our very own Jenny Flynn
As you know Jen has lost all of her 100+ lbs here at Altman Fitness and I couldn’t be more proud of her. She has overcome so many obstacles. Utilizing the programs available: boot camp classes the 28 day nutrition program, and most recently our Master Mind program, setting specific goals and taking action steps is what has made this transformation a reality.
If you’re searching for a place to get fit and lose weight well then you have found it. I am so confident that myself and my team can get you to your fitness and fat loss goals that I have a 100% guarantee. Yes, that means if you don’t make your goal, I give you your money back!
What are you waiting for…. Like Jen says in the article…..take that next step, pick up your phone now and call 612-454-6409 to come in and see what we are about. Or email us at: office@altmanfitness.com and write in the subject line: I’m taking a step!
Even if you do not live near Edina, Minnesota we can still help you in a big way. We work with people all over the United States and have solutions to not only get you started down the path, but more importantly to keep you going. After all that’s what it’s all about right?
Come meet myself, Jay Altman, Jen and the rest of our trainers and let us help you get on the path toward success!
Take the first step today. You will not regret that and you know it.
Committed to your success,
Jay
Eight Point Plan for Achieving Fat Loss
Eight Point Plan for Achieving Fat Loss
By Jay Altman
1. Fix in your mind exactly what you desire as your definite fat loss goal. Write it out in a clear, concise, positive statement. Ex. I will weigh 150 pounds.
2. Determine exactly what you intend to give in return to help you achieve fat loss. Will it be your time, your money, your control, etc…? How much money, time or control will you give up in exchange for success? Remember, there is no such reality as “something for nothing.” Ex. I will spend hours and hours teaching myself everything I need to know about fat loss. or I will pay someone to tell me everything I need to know about fat loss.
3. Establish a definite date when you intend to possess what you desire. Ex. I will weigh 150 on April 17th, 2013.
4. Create or follow a definite plan for carrying out your fat loss goal and begin immediately, whether you are ready or not, put this plan into action. Do it now – right now.
5. Start by opening a new page in your journal and writing your polished statement of your definite fat loss goal. Next write out the benefits you will receive by carrying out your fat loss goal. Then set the time limit for your goal by choosing an exact date when you want to achieve it. Write down what you intend to give in exchange for your fat loss goal, and create or follow a clear plan through which you intend to get to your goal.
6. Read your written statement out loud at least twice daily. Read it just before you go to sleep at night and again first thing in the morning. As you read, see, feel and believe in your mind that you are already at your goal. Your brain cannot distinguish between what is real and what you believe is real.
7. To guarantee success, engage in regular study, thinking, and planning time about how you can achieve your fat loss goal.
8. Set specific times for regular check-ins to determine whether you are on the right track, so that you don’t get off track to your fat loss goal. Initially, track yourself daily, then weekly, and then monthly or whatever you determine will continue to work best for you. Ex. Weigh yourself daily, then weekly, then monthly
So there you have it, your eight point plan for fat loss. Don’t waste any time. Get going now. Print this off and start using the eight point plan today.
Or, keep it super simple…
For a done for you plan that will tell you exactly what to eat, when to eat, how much to eat with recipes dialed in specific to you with print out grocery shopping lists and more to keep everything extremely simple then check out how you can lose up to 27 lbs in 28 days right now.
==>Easy Fat Loss Plan
Which Type of Bread is Healthiest … and Which is SUPRISINGLY Least Healthy?
We know what you’re thinking.
Everyone knows that whole wheat breads are the best and white bread is the worst. Where’s the news there?
Well, prepare to be surprised.
There’s good news for those who despise wheat bread … sourdough may be better.
A new study set to be published in the British Journal of Nutrition has actually blown the theory that we should all be making our sandwiches and toast out of whole wheat to pieces.
Professor Terry Graham, a carb scientist at the University of Guelph, examined how people respond to different types of bread after eating them for breakfast and lunch. The breads included were:
• White
• Whole wheat
• Whole wheat with barley
• Sourdough white bread
All of the participants in the study were overweight men between 50 and 60 years old. Which bread was most beneficial?
Sourdough.
After eating sourdough bread the men had the most positive body responses, including lower blood sugar levels. The worst bread turned out to be not white, but whole wheat. Whole-wheat bread caused spikes in blood sugar levels that continued until well after lunch. Even the whole wheat plus barley bread was worse than the white.
Why Might Sourdough be Healthier Than Whole Wheat?
Sourdough bread undergoes a fermentation process that may alter its starches, making them healthier. Whole wheat bread, meanwhile, undergoes a similar refining process as white bread. Its healthy components like wheat germ and bran are removed and only partially put back in, making whole-wheat bread far less healthy than most people assume it to be. In fact, many whole-wheat breads are still made with mostly white flour.
How to Identify Healthy Breads
Keep in mind that this study did not evaluate any breads made with whole grains, the all-star when it comes to healthy breads. Whole wheat and whole grain are two entirely different things.
Research is revealing that whole grains are the best choice when choosing your bread. To distinguish true whole-grain breads from imposters:
• Read the label. Whole-grain breads will say “100% whole grain.” You can also look for the 100% Whole Grain stamp.
• Pick them up. Bread made from whole grains will feel heavy and dense compared to refined-grain breads, which tend to be light, soft and fluffy.
• Consider grains other than wheat. Spelt, amaranth, rye and others are also used to make whole-grain breads that often have superior health benefits to wheat. A study published in the American Journal of Clinical Nutrition, for instance, found that wheat bread triggers a greater insulin response than rye bread.
With all of the carb-hating going on in recent years, this news will come as a welcome surprise to many Americans; this is one time when you really can have your “bread” and eat it to.
Courtesy of SxWise.com via www.altmanfitness.com