Holiday Calories

Let's face the beast of Holiday Weight Gain Now! Start your program BEFORE The New Year. Click Here and you might be even leaner this Holiday Season -Nate

                        Athletes> The Fat Burning Workout> Police, Fire, Military

Q: Sometimes caloric intake goes up during the holidays. What are the best ways to combat the inevitable?

A: You figure it takes an extra 500 calories a day for a week to gain one pound. Try and have some days where you compensate for the days you overeat. During the holiday season you don't have to overeat every day. What people should keep in mind is that they're going to maintain their normal eating pattern during the holiday season but allow themselves a couple of treats a week. You don't have to have this mentality that it's the holiday season so you're going to overeat every day. You have to go into the holidays saying you're going to be in control, sticking with your normal eating pattern. You can even calorie bank.

What I do a couple of times a week is eat a light dinner so I know if I'm going to a party on Friday and Saturday nights, I've saved up some extra calories so I can have a couple of drinks or eat extra treats. Be careful a few days a week and do some extra exercise to help compensate. The main thing is the whole mindset, that you don't give yourself permission to overeat all the time just because it's the holiday season.

We all have bad days, and if you have a couple of bad days in a row, you just have to start fresh. You can't beat yourself up over these indulgences. So many times people have a couple of bad days and they feel totally out of control, and they just keep binging. You need to say, "Okay, I had a couple of bad days, I'll get back on track tomorrow." Overeating a couple of chocolates is not the end of the world, but if you do it everyday then it will be. What's important is forgiving yourself, not beating yourself up, and just starting fresh.

Last call, only 3 spots left (hurry up)

I had a feeling I was going to get a bunch of people who were interested in my 14 Day Fat Furnace program...

I originally had 15 spots open, and since the previous email  and post I sent out got such a huge response... I only have three spots left for my

14 Day Fat Furnace program.

But you can still get one of these three remaining spots if click hereand sign up for the FREE trial

The program starts this Monday.

And, in case you missed the last email, here are the details of the

FREE 14 Day Fat Furnace program:

It’s simple: you'll come and workout with me (online on your schedule at your gym, home, or favorite workout space) three to five days per week for two weeks (14 days), and eat the foods that I've outlined for you in the program. That’s it!

You’ll experience some soreness in your muscles. It won’t be too bad, but definitely a little soreness letting you know that you just had an awesome full-body workout.

I'm totally against starvation diets so the nutritional guidance that you’ll get is totally safe and very, very healthy. It's actually a decent amount of calories manipulated in a crafty way to help your body burn maximum fat and to retain muscle tone during the 14 days.

So be sure to take one of the three remaining spots and join us this Monday for the kick start of your 14 Day Fat Furnace program.

To lock in your spot just click here to sign up FREE

Looking forward to seeing you this Monday!

 

"I've lost 20 lbs. 5 dress sizes and over 10% bodyfat" I have seen many results, including increased self-esteem, energy and stamina. It is definitely more than I expected when I began my first session in front of the dreaded squat machine" Donna Trainee for 3 years.=============================================

Breakfast: The essential meal

No way around it. If you want to body to change nutritionally it will start with a healthy consistent breakfast. 

-Nate

Personal Trainers: Train More Clients, Make More, Have More Freedom

By Elizabeth Somer, R.D.

(WebMD) -- Your mother was right: Breakfast is the most important meal of the day. People who skip breakfast tend to struggle more with weight problems and suffer low energy later in the day when compared to those who take the time to eat.

If you're a seasoned breakfast skipper, change your ways and start eating breakfast -- even if you aren't hungry. It takes two to three weeks to reset the appetite clock. After that, you should notice a boost in energy and fewer problems with overeating later in the day.

breakfast?

The eight or more hour time span between dinner and breakfast is the longest span between any of the three meals of the day. In the hours since dinner, and even while sleeping, the body still needs fuel to keep the heart beating, nerves transmitting, eyes blinking and cells dividing. Much of that fuel comes from the readily available stores of glucose in the blood, liver and muscles.

By sunrise, the body is essentially in a fasting mode, with more than half of the body's glucose usually drained by morning and needing the jump-start that comes from eating a carbohydrate-rich meal. That first meal of the day literally breaks the fast.

Energy drop

If you skip breakfast, you might feel fine, full of energy and ready to go for the first few hours after you wake up. That burst of energy typically comes from a mind and body refreshed after a good night's sleep. But this initial burst of energy wears off as the morning's demands add stress to a body already running on empty.

If you allow even four hours to pass between meals, blood sugar levels drop, resulting in fatigue, poor concentration, irritability and lethargy. Double the time to eight or even 12 hours and you can imagine the energy-draining effects of failing to refuel.

By afternoon, even if you eat a relatively good lunch in an effort to boost lagging energy levels, it's difficult to regain an entire day's worth of energy that you would have had if you had taken five minutes to eat breakfast.

A breakfast primer

What should and shouldn't you eat for breakfast? Avoid high-sugar breakfasts, such as doughnuts and coffee, which provide a quick boost, but leave you feeling drowsy within a few hours. Instead, choose meals with a mix of protein and starch. This will help you to maintain blood sugar levels throughout the morning.

Some good morning choices include:

-Whole-grain cereal and milk

-An English muffin with low-fat cheese and orange juice

-Nontraditional breakfast foods, such as leftover pizza, soup and toast, or a sandwich

-Egg substitute and toast

-whole-wheat toaster waffle topped with fat-free sour cream and fresh blueberries

-A flour tortilla filled with cottage cheese and fresh fruit, warmed in the microwave

-A low-fat whole-wheat bran muffin topped with applesauce and yogurt

-An English muffin topped with one ounce of fat-free cheese and broiled until bubbly, served with a glass of orange juice.

VIDEO Reveals SECRETS to Transform Your Body Faster

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Summer Shape Up? Transform!

The weather is getting warmer in much of the World and that means that certain joy that the Spring season can bring. It can also bring with it the realization that your exercise program is not working. That your New Year's resolution fizzled out once again.
Don't beat yourself up as it is not your fault. Today's fitness culture is wrought with simply too much information. Too many 'quick fixes' that don't work.
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The Get Lean Body Transformation System

Throughout the length of the Get Lean Body Transformation System, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts . This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

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5 Day Get Lean Body Transformation System  View a Sample Workout of this Program: Week 1 - Day 2 (Tuesday) of The Get Lean Body Transformation Program Week Difficulty: Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Bodyweight One Leg Toe Press 54 reps, 54 reps  3    Video Dumbbell Plie Squat 20 reps @ 30 lbs, 15 reps @ 30 lbs, 12 reps @ 30 lbs    4    Video Bent Leg Knee Ups from Bench 11 reps, 11 reps  5    Video Dumbbell Step Up 20 reps @ 15 lbs, 15 reps @ 15 lbs, 12 reps @ 15 lbs    6    Video Machine Leg Curl 20 reps @ 35 lbs, 15 reps @ 40 lbs  7    Video Feet Elevated Crunches 19 reps, 19 reps  8    Video Bodyweight One Leg Toe Press 54 reps, 54 reps  9    Video Side Lying Inner Thigh Leg Lifts 60 reps, 60 reps

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When Working Out Makes Your Weight Increase

The Best Ways to Track Your Weight

(Prevention, September 1999)

QUESTION: I'm 39 years old and have noticed that my weight is going up, but my measurements are the same. I exercise -- walking and weight lifting -- an average of four to five hours a week. What's going on?

ANSWER: The scale is not always the best way to assess your weight, especially if you exercise. How much you weigh can vary greatly during a typical day, and for women, it can change depending on where you are in your menstrual cycle. Better ways to keep track of your weight are by how your clothes fit or by measuring your arms, chest, waist, hips and thighs -- as it sounds like you are doing. If your measurements are not increasing along with your weight, you probably have nothing to worry about.

The most likely reason for the increase in weight is that you're building muscle from your weight-lifting workouts. Compared to fat, muscle weighs about 22% more. But it's much more compact, so a pound of muscle takes up less space than a similar amount of fat -- and looks a heck of a lot better. Another bonus: Muscle burns about 15 to 25 times more calories than fat. So the more muscle you have, the more you can eat without gaining weight.

If the weight gain continues and you notice that your clothes are getting tighter, take a look at your diet. No matter how much you exercise, if you are eating too many calories, you'll gain weight. A packet of M&M's has more than 300 calories, which can quickly override the calories you'd burn during a typical walk. Keep it up and the scale will start to inch up. You don't have to be eating junk food for that to happen either. Even large portions of healthy foods can cause you to gain weight. If your eating is under control but you're still gaining, check with your doctor to rule out any medical conditions that may be contributing to the weight gain.