Woman Looking Inside Fridge Full Of Food And Choosing Salad

Five Strategies to Sustain Fat Loss

1. Use a habit-based approach.

A more sustainable, habit-based approach that doesn’t include a drastic calorie deficit can give you a better chance at adapting — physiologically and psychologically — to a healthier lifestyle, without your metabolism coming to a screeching halt. This point of view is consistent with The Biggest Loser research paper, which closes with recommendations to focus on health markers like insulin and triglyceride levels rather than weight loss, and to take a more moderate approach with exercise and calorie reduction for long term success.

Here at Fit-2-The-Core we practice one of the most effective principles from Precision Nutrition, a habit-based approach by gradually introducing our members to small, manageable daily practices that support healthy eating and movement.

2. Eat slowly.

This is another foundational habit used at Fit-2-The-Core from Precision Nutrition. Many studies show that people who eat faster are heavier than people who eat slowly, and that people who train themselves to eat more slowly eat less, and lose weight as a result. There’s a 20-minute delay in satiety hormone signaling when you eat, so if you plow through a huge plate of food in 10 minutes, you’re liable to eat it all before you realized you’re actually stuffed.

In fact, it’s proven that simply reducing the number of bites you take per minute by half is effective at reducing your energy intake by 40 percent, particularly in big eaters. That’s why we coach our members to eat slowly. Play a game with yourself: Try to be the last one eating — even after your slow-as-molasses toddler). Tune into hunger and satiety cues, which tell you how much food you really need.

3. At meals, eat until you’re satisfied, not stuffed.

If you’re saying, “I’m stuffed!” after your meals, you’re probably overeating and/or eating for the wrong reasons, which will make it very challenging to control your energy intake. Another keystone from Precision Nutrition Coaching: Eat until 80 percent full.

This helps ensure that you’re not eating more than you need by:

• Helping you connect with your physical hunger cues

• Decoupling eating from emotions

• Breaking the deprivation/binge pattern and mindset

• Regulating your appetite

Feeling full, anxious, lethargic, foggy-headed, heavy, or extremely thirsty are signs of overeating that warrant an 80-percent experiment. Next time you eat lunch, eat slowly, take a good break after each bite, and ask yourself, “Am I still truly, physically hungry?” If the answer is yes, take another bite, chew slowly, and repeat. If the answer is no, end the meal and start monitoring fullness/hunger cues until dinner.

4. Reduce stress.

When you experience psychological stress, cortisol shoots upward. Research has linked increased cortisol with weight gain, likely due to poorer food choices and physiological changes. It’s conceivable The Biggest Loser participants experience considerable psychological stress: Undergoing an intense weight-loss program on national TV; airing their traumas to the world; regaining the weight when everyone knew they’d appeared on the show;

feeling the shame of “failure”. Every day, take steps to reduce your stress level and recover from all the hard work you do — physical and otherwise.

Some ideas:

• Sit and read a book

• Go for a walk

• Play with your cat

• Get a massage

• Take a warm bath

• Meditate

• Do yoga

Of course, what you find rejuvenating might be unique to you. Just be honest with yourself: Some activities that have the reputation for being relaxing — say, watching TV or throwing back shots at the bar — may be more escapism than true stress reducers.

5. Put your environment to work.

Change is hard for most people, and it’s partly due to our hardwiring. Research shows that most of the decisions we make are automatic, based on patterns and brain shortcuts as opposed to rational thought. We react to what’s in front of us, and our actions are often impulsive and/or the result of motivations we’re not fully conscious of. That means our environment powerfully shapes our decisions — including food decisions — more than we realize. We eat whatever’s in front of us, finish all the food regardless of portion size, consume more when we’re multitasking… and more.

Tough to change your eating habits when those habits are based on thoughts you didn’t know you were having, huh? But you can use this hardwiring to your advantage by putting your environment to work to control your energy intake:

• Keep fresh fruits and vegetables within view

• Park far from the office so you have to walk

• Don’t keep junk food at home

• Get a dog that needs walking

If your familiar with strategies that it takes to lose fat, then these should sound familiar. It’s no secret that when you use a sustainable approach to fat loss and health, that the strategies to sustain fat loss tend to be the same common sense strategies that you can follow for a lifetime.

 

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Veggie-bowls

15 Brilliant Meal Prep Hacks

MEAL PREP HACKS!

In our I Want It “AAAL” Spring Team Challenge, we don’t just encourage people to Meal Prep their food for the week, WE MAKE THEM.  We feel it is one of the most important habits you can adopt to get to your goals both physically and mentally.  These are just a few of the tips and tricks we have our students do to ensure they get amazing results!!!

Hard-Boil-Eggs

1. Hard Boil Eggs ( in the oven)
Hard boiled eggs are like the original meal prep protein source. They are easy to take on the go or to add to salads. They are also great to have as a stand alone.
Here’s what you do:
1. Put your eggs in a muffin tin. You don’t need to put any water in the tins or anything. Just set them in there. If you want to, you can also stand them upright using mini muffin tins.
2. Put the pan in the oven and bake at 350 degrees for 30 minutes.
3. Remove and put the eggs in a bucket of ice water for at least 10 minutes.
The only tricky part about this method is that the cooking time will vary from oven to oven. So, if your oven runs hot, you may need to cook them at 325. However, for my oven, if I cook them at 325 for 30 minutes, they don’t cook all the way. So I cook mine for 30-32 minutes at 350 degrees. So, it may take a couple test batches, but let me tell you, after a little trial and error, this method is AMAZING. So easy and they’ll cook perfectly every time!
Just a word of advice. Do a SMALL test batch until you figure out your oven temp. Don’t, say, test 18 eggs all at once if you’re not sure what temperature to use…not that I did that or anything. Luckily, eggs are cheap!
The eggs might get some brown spots as they bake:

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2. FREEZE YOUR SMOOTHIES IN MUFFIN TINS
Yes, make your smoothies ahead of time, then pour into muffin tins and freeze. This will let you have quick and easy to make smoothies every morning. Check out this recipe
Coffee Fig Smoothie Cups

spiral veggies

3. Chop or Spiral Veggies in Advance
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware.

Veggie-bowls

4. Roast different vegetables with same cooking time.

Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips.

Portion-Control-Jars

5. Make portions crystal clear.

Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard.

smoothie

6. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a super-sized smoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time.

meats

7. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven.

jars

8. Pre-assemble jarred lunch salads.
Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier vegetables like peppers and beets, and then saving the leafy greens for the top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days.

Six-crockpot-soups

9. Use Freezer Bags For Storage
When you start meal prepping for the week, space in the fridge quickly disappears. Room is at a premium. Put foods that won’t be smashed (or you don’t care if they do) in freezer bags to save space.

costco

10. Cook a ton of vegetables on meal prep day.
If you are prepping a protein, say like buffalo chicken, it’s nice to have some already cooked veggies to put the protein over. Make one or two freezer bags of veggies, already cooked and seasoned, and add a fist size serving to every meal that doesn’t already have vegetables mixed in.

 

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11. Buy Your Own To Go Containers
If you are finding your car or office filling up with tupperware, or will be traveling, invest in some high quality togo containers. They are cheap and reusable, but they can also be thrown away if needed.

build own containers

12. LABEL EVERYTHING
Your fridge will soon be filling up with all sorts of containers that you are using to store your healthy eats. Don’t let them go bad, but also, don’t eat expired food. Use a marker or crayon to label. Put; WHAT IT IS, as well as the DATE YOU MADE IT.

chicken

13. Cook one thing and use it for multiples.
Cook and shredded a chicken on Sunday. On Monday, use it for shredded chicken salads. On Tuesday, add it to some zucchini noodles and sauce.   On Wednesday, put it over some veggies and add BBQ sauce. On Thursday, mix it with some eggs for chicken omelettes. Sometimes meal prep might only mean prepping the ingredients that take the most time to cook.

costco-chicken

14 The Pre-Made Chicken
If you don’t have time to buy some lean protein, head to Whole foods, Safeway or Linardi’s and buy their rotisserie chicken. When you get home proceed to pull all the meet off the carcass and put into a Tupperware bowl. Use two forks to shred it. Now you have a quick and easy protein to add to any meal.

tracking sheets

15. Plan To Cheat
The mistake most often made is people want to be perfect, and they are…for about a weak, and then they binge. Plan to cheat and eat out or have a drink but only %10 of the time. Use a chart like the one above to track how much you cheat vs eat good. It will help you see where your problems are.  Then you can improve them week over week.

 

If you want to have it “AAAL” are ready to  lose fat and inches in your Arms, Abs, A** and Legs?

You Need to Apply for our Upcoming Spring I Want It “AAAL” Team Transformation Challenge!

It is team transformation contest with $5,400 in cash prizes for the best team transformation and best individual transformation. Call us at 925-672-577 or register by clicking on the image below for more information:
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6 Expert Secrets For Maximizing Your Metabolism For Greater Fat Loss

You’ve probably heard about the Metabolism over a million times, but do really know what it is? It’s not something your can touch. It’s not located in a certain part of the body. It can’t be operated on.

Even though you can’t touch or operate on your metabolism, the good news is that you can speed it up with the right exercise and nutrition strategy. This is good news because the average North American loses about 10% of their metabolic power each decade, starting at age 25. However, by focusing on the improving each of the 6 metabolic strategies below, it’s entirely within your power to prevent this metabolic slow-down.  And this means a high metabolism for life!

METABOLIC STRATEGY #1 INCREASE LEAN MUSCLE MASS

A gain of 5 to 10 pounds of lean mass muscle will rev up your resting metabolism – the number of calories your body burns to maintain life (Resting Metabolic Rate) – by roughly 100 calories – each and every day. Strength training is the most effective strategy for building this lean mass.  Most importantly, not only will this added lean mass speed up your resting metabolism, keeping it revving all day and night, the metabolism will get independent boosts from both performing the exercise and recovering from it.

METABOLIC STRATEGY #2 THE AFTER-BURN EFFECT

Through targeted and “energy system”  and “Strength” training (otherwise known as interval exercise and resistance training), you can increase the number of calories you burn during your workouts (about 300 to 600 calories per day depending on your body size and workout duration). However, assuming you integrate these high intensity efforts frequently enough, you can also burn through another 100 to 200 calories per day – a post-exercise energy burst that eats up calories even when you’re sitting on your butt.

This is called “the after-burn” otherwise known as the EPOC (Exercise Post Oxygen Consumption) effect. And it’s one secret that those who build a fast metabolism have taken advantage of. Basically your create an oxygen deficit while training which forces your body to increase the rate of oxygen consumption after your workout to make up for this deficit, which equals an elevated metabolic rate and more calories burned any where form 24 to 48 hours post workout.

METABOLIC STRATEGY #3 THE FOOD

That’s right, even food can increase your metabolism.  Under-eat and the metabolism will drop.  Eat the right amount and it’ll remain high while still allowing you to burn fat.  Further, prioritizing metabolically costly proteins, metabolism-boosting fats, antioxidant-rich fruits and veggies, and the right carbs at the right times (nutrient timing), can boost your metabolic rate by another 100 to 200 calories per day. This is known as TEF(Thermic Effect of Food).

METABOLIC STRATEGY #4 PROGRESSIVE OVERLOAD

When performing an exercise or workout you want to make sure that you give your body a reason to change or a reason to add lean mass or use more energy for an elevated metabolism. Simply this means that you must continue to reach new performance goals with each movement each and every week, no matter how small or incremental. Intensity is the key to continually improving your metabolic output. Too much focus is put on variety of exercise movements, which is the least important when it comes to effectively boosting your metabolism. For example if you squat with a 20lb weight for 10 reps on Monday, you would want to squat with a 25lb weight for 10 reps on the following Monday. This might seem like only a 5lb increase, but the overall load intensity is really increased by 50lbs(5lbs x 10 reps =50lb). You can see how powerful this can be for maximizing your metabolism and building metabolically active lean tissue. Much like a car in need of a tune up, your body will consume more fuel than it needs to operate, wasting away the excess as heat. Unlike with your car, however, when it comes to your metabolism, inefficiency is a good thing. It will coax your body into burning more calories – and more fat – for fuel.

The key is  become efficient at the movement so you can effectively add progressive resistance and thus the intensity. If you change exercises too often, you will not be able to do this as your form will simply give out and you will get the exact opposite metabolic response your looking for.

Just remember to add resistance (progressive overload) or progress the movement to a more advanced version, this will effectively cause a metabolic disturbance (increased metabolism effect). It’s best to change your workouts every 3-6 weeks depending on your level of experience, beginner’s closer to 6 weeks and advanced closer to 3 weeks.

METABOLIC STRATEGY #5 MOVEMENT

Thanks to that desk job, family commitments, and great lineup of must-see TV, most of us move less at ages 30, 40, and beyond than we did during our teens and twenties. So the final secret to a lifetime of metabolic maximization is to move more. In addition to the resistance exercise, the interval exercise, and the exercise variation discussed above, it’s important to “top off” your metabolism with some low intensity physical activity.  Yoga, walking the dog, bike rides with the spouse – they all count.

By accumulating at least 5 hours of physical activity each week, you can increase your calorie burning by about 300 to 600 calories per day and if your young you can stave off the effects of a slower metabolism and if your older you can reverse the effects of father time with the strategies above.

METABOLIC STRATEGY # 6 REST AND RECOVERY

Being overly stressed can make it really hard to reach your fat loss goals. If all you do is train without a concentrated effort on recovery and regeneration you could be down-regulating the very hormones that are responsible for a healthy and fat incinerating metabolism.

If you do nothing but workout without rest and recovery strategies, you are most likely on the path to crashing and burning. Example if your feeling anxious or obsessive, depressed, feeling stuck or numb or panicked and flailing your stress is most likely too high.

So for long term fat loss and health practice parasympathetic activities (rest and recovery).

Examples include walking outside, yoga, slow stretching, deep breathing, laughing, meditation, balancing out your exercise routine with high and low intensity activities etc..

These help to boost the immune system, improves sleep, mood, the development of new brain cells, neural connections, sharpen focus, mental clarity, attention, memory.

When stressors are high do more of these low intensity activities rather that going for a high intensity workout which will just add to the stress load and give the exact opposite metabolic response you’re looking for.

Adhering these metabolic principles will ensure that you will up-regulate the hormones responsible not only for burning fat, but also for staying healthy, motivated and looking great throughout each week month and year.

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