5 Gluten-free Diet Mistakes You MUST Avoid

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The gluten-free diet  is an extremely strict diet. Unlike most other diets which have a certain degree of laxity, the gluten-free diet does not have that luxury. Most of the people on the gluten-free diet are gluten intolerant.

Even a small amount of gluten in their diet will cause symptoms such as headaches, lethargy, rashes, mood swings, inflammation, etc. None of these are worth writing home about and should be avoided.

gluten-free diet

They can be avoided if gluten is avoided. Yet, many people make mistakes and let gluten creep into their diet, either through ignorance or a lack of will-power. This article will highlight 5 of the most common mistakes that are made and how you should avoid them.

  1. The first mistake that most people make is to think that products that do not list gluten as an ingredient are automatically gluten-free. Unfortunately, this is not the case. Gluten creeps into many products indirectly and you can never be 100 percent sure unless you check.

Gluten is used as a stabilizing agent in many commercial food products. Yet, since it is an agent and not a “food ingredient”, in many cases, it is not mentioned on the label.

Even healthy foods such as vitamins and supplements have been found to contain gluten.

To make matters worse, gluten need to not necessarily come in the form of food. Soaps, creams, shampoos, lipsticks, deodorants, hair sprays and other beauty products may contain gluten because of the wheat germ oil that is often used in the manufacture of these products.

  1. Cross-contamination can happen at any time. Toasting gluten-free bread in a toaster that was used to toast normal bread will cause cross-contamination. You need to be watchful of the way your food is being handled and prepared. Cross-contamination often occurs in a household where one person is gluten intolerant and the rest are not.

Even the most well-meaning family members may make a mistake because it’s always the small things that matter. The devil is in the details. By double dipping a bread knife in butter, they may have inadvertently left tiny gluten containing crumbs in the butter. This is a very common example.

  1. It always goes down first before it comes up. You must remember this. What does this mean? It means that when you first start the gluten-free diet, your body will react negatively. You will not feel good. You may feel sick. You may even suffer withdrawal symptoms and cravings.

You will be very tempted to throw in the towel and give up on the diet. Don’t do that. You will recover from these negative effects. Your body needs to adapt and re-adjust to the new diet.

You should recover in a few days and will come out feeling stronger, healthier and a whole brand new you. You will also notice many pre-existing conditions slowly dissipate and disappear.

  1. Another mistake that many people make is going gluten-free but not adopting a healthy, well-rounded diet. Remember, the gluten-free diet only has one rule. Avoid gluten. It doesn’t concern itself with micro and macro nutrients. You however, need to watch your diet.

You want to ensure that you are getting sufficient protein, fats, carbs, vitamins and minerals… while remaining gluten-free.

  1. Don’t believe everything you read, especially food labels. There are major food companies that proudly display the words “Gluten-free” on their product. In reality, due to legal loopholes, products containing 20 parts per million gluten are referred to as gluten-free. This is the harsh reality of the world today where the dollar is more important than the consumer’s health.

Therefore, the onus is on you to make sure the food you eat really is gluten-free. Keep a food journal and record down how you are feeling that day. Over time, you will notice patterns emerging and it will be easy to see what is affecting you. Then, you just need to tweak your diet.

It will take time to achieve a completely gluten-free life. This will be a challenge but rest assured that it is achievable and worth the struggle.

 

5 Tips for Starting a Gluten-free Life

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Millions of people around the world are gluten intolerant and a huge proportion of them don’t even know that they are. Digestive issues such as gas, bloating and constipation are signs that you may be gluten intolerant.

What about migraines, fatigue, PCOS and PMS problems, inflammation and joint pain?

gluten

Well, they are signs of gluten intolerance too. Yet, most people just sigh and say, “Ahhh, it sucks to grow old.” No, it doesn’t. Your body just can’t handle gluten and you need to change your lifestyle.

There is no cure for this problem. You will have to change up your entire diet and eat clean and healthy. You may exercise daily, sleep well, keep stress under control and do all those healthy things the books recommend; but if your diet choices are poor, all your efforts will be otiose.

The diet itself is simple. You have a list of foods to avoid and there is a list of foods that are allowed. All you need to do is follow the basic rules. You don’t need to extrapolate from incomplete data. It’s all plain and simple. Eat foods that your body can handle.

This article will give you 5 tips to help you make the change. No doubts that it will be difficult initially, but the rewards will be sweet in the long run.

  1. The most important tip is that you must change your mindset. You’d be surprised at how many people renege on their gluten-free diet plan just to eat foods that they feel they are “missing out” on.

You’re not missing anything. Sure, you may not be able to eat that yummy Chinese food that is drowning in soy sauce. But you do have options. There are other tasty foods around. You need to stop thinking about what you can’t eat and focus on what you can. This is the most crucial step in being gluten-free.

  1. Look for stores that sell gluten-free substitutes. You must be well aware of what choices you have and it will take active effort on your end to procure the necessary substitutes.

You do not want to be in a situation where it is “inconvenient” to be gluten-free. Preparation is essential to live a gluten-free lifestyle. Do your legwork and homework. Get the gluten-free flours and pastas that you need to. Do what it takes to stay the course.

  1. Do it yourself to cut costs. Using a lack of budget as a crutch for poor diet choices is not an option. Yes, it can get a little costly but if you do things yourself, you may be surprised at how much you can save. For example, if you’re buying expensive premade gluten-free bread mixes, you can just buy the ingredients separately and make your own bread mix. You’d have saved a sizeable chunk of change.

  2. Read food labels when you shop for food. You must know the ingredients that go into the food that ends up going into your mouth.

  3. Eat natural and wholesome. Foods such as meat, fish, poultry, broccoli and other vegetables are gluten-free. Adopt a Mediterranean diet style of cooking. The food will be tasty and healthy. You’ll get the best of both worlds.

These are just some of the tips that you can use to maintain a gluten-free lifestyle. It can be done and thousands of people are doing it. Rest assured that all the sacrifices and effort will pay off when you look and feel better. Once that happens, you will be motivated to keep up with the gluten-free lifestyle and live happily ever after.

 

What are the Pros and Cons of a Gluten-free Diet?

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There are two sides to every coin and nothing is perfect for everybody. The same applies for the gluten-free diet. It is extremely beneficial for those who are gluten intolerant. However, there are downsides to it too.

This article will examine both the pros and cons of a gluten-free diet. It goes without saying that if you are gluten intolerant, you really have no choice but to avoid gluten. The weighing of positives and negatives are for the fence sitters who usually tend to think about going on a gluten-free diet for health benefits.

gluten-free diet

You’re probably able to handle gluten and you’re wondering if you should make the switch to a gluten-free lifestyle. If that is the case, do read on.

It may seem that going gluten-free seems to be all the rage these days just like how the paleo diet’s popularity has skyrocketed. However, the gluten-free diet is the result of Celiac disease. This autoimmune disorder affects millions and has serious health implications. Sufferers really need to avoid gluten foods just to stay healthy.

It’s not a trend but an essential lifestyle change to cope with the negative effects of gluten intolerance.

So, what is gluten?

Basically, it’s a protein found in wheat. This protein is made up of glutenin and gliadin. Most flours contain glutenin and this is one reason it is so difficult to adopt a gluten-free lifestyle. Most commercially sold foods such as breads, pastries, sauces, etc. contain gluten or wheat based additives.

When a gluten intolerant person consumes gluten foods, the villi, which line the small intestine gets destroyed. This hampers and impedes the body from absorbing nutrients into the blood stream via the small intestines. The end result is a sick person who is nutrient deficient.

So the big question is, should you adopt a gluten-free diet?

If you’re gluten sensitive, the answer in a categorical YES!

If you’re not gluten sensitive, then the answer is no. You do not need to adopt a gluten-free lifestyle. It is unnecessary hassle and serves no health benefits. You would be better off with the paleo or Mediterranean diets which are far superior.

The pros of the gluten-free diet only apply to those who are sensitive or intolerant to gluten. They will be able to reduce or make most of their negative health symptoms disappear. Inflammation, headaches, lethargy, etc. all fade and disappear once they go on a gluten-free diet.

The downside to the diet is that it requires immense preparation and you need to be well-informed. You’ll need to find gluten-free substitutes for the usual foods you eat. Gluten also tends to creep in through cross-contamination or it is hidden in certain foods such as sauces, etc.

You will constantly need to be alert and investigate how the food is manufactured. This is really too much work for someone who is not gluten sensitive. Gluten-free foods are not necessarily healthier. They contain fats and calories too. You can gain weight and be unhealthy on a gluten-free diet. Gluten-free foods also tend to be more costly.

The gluten-free lifestyle is a solution for sufferers. It is not a health trend that should be adopted if you’re not affected by gluten. You can be healthy by eating wholesome foods in moderation and incorporating an effective exercise regimen in your life. It’ll be easier and way more fun.

4 Steps To Better Health

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It’s possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use.

Let’s get started…

health

Step 1: Nutritional Supplements

In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It’s very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.

That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you’re also taking a multi, you can rest assured you’re getting the nutrients your body needs.

Step 2: Nutrition

Good nutrition is SO important. You are what you eat…remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you’re eating will tell you a lot.

You may think you lack the needed will power, but you’ll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise

Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it’s a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).

It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep

Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).

Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.

Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you’ll feel more confident about reaching your health & fitness goals.

5 Fitness Myths That Are Responsible For Thousands of Fitness Failures

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Unfortunately, many people are misinformed and are also misled by the many promises of the fitness perfection/weight loss industry. Everywhere you look, you see or hear of people promising “Dramatic Weight Loss” with products such as “The Fat Trapper”, or “Exercise in a Bottle”.

Then you also have the hundreds of diets out there such as “The Zone”, “Sugar Busters” or “The Atkins Diet”. I’m sure you have heard of many of these yourself. You might have even tried some of them. Unfortunately, these products and diets are not the quick fix, or the miracles they are portrayed as. They are also usually very dangerous.

fitness

Below are some common misconceptions among people with regard to exercise and nutrition.

1. You need to exercise to burn fat.

The truth is you don’t gain body fat because of a lack of exercise. You gain it because your blood sugar levels exceed what you are using. Basically, you are eating too many calories at one time.

2. Your metabolism slows down once you hit 30.

WRONG! Actually, hundreds of research studies have shown that the slow down in metabolism is due to a loss of muscle tissue. And the loss of muscle tissue is directly related to a lack of hard physical activity!

3. Pasta and bread are fattening.

Anything is fattening! Lettuce can be stored as fat! Any food or drink, which contains calories, can be stored as body fat if it causes your blood sugar levels to exceed what the body needs at that time. Bread and pasta are actually great sources of complex carbohydrate! The key is how much you eat and when you eat it.

4. Eating after 7pm will make you fat.

Absolutely false! It all depends on whether or not the body needs that amount of calories at that time. Keep in mind your body is constantly burning calories, 24 hours per day, just the amount varies.

5. Strength training will make you bulk up.

Another NO! It seems as if mostly women are concerned with this one. Muscle size is primarily affected by genetics and hormone production; therefore, most women don’t have the potential to build very large muscles.
Muscle burns calories, so the more muscle you have, the more calories you burn which makes easier to burn fat and harder to gain it!

By no means is this a complete list! There are so many I could write a whole book just about them. The key is in education, but not by reading fitness magazines!

 

5 Mistakes People Makes When Doing a Workout Program

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When you start out with a workout program – whether the purpose is weight loss exercise or another – you have started a training process that hopefully is going to last for a while. It is important that you are aware of some factors that can decrease your motivation for the exercising or even damage your health – while you are executing your training program.

Even a few minor mistakes in your workout can easily accumulate to bad habits over time, kicking you off track, and that is not the purpose with good exercise. Below I’ll go through a few of these.

workout program

1. Impatience

Impatience is probably most people’s worst enemy when it comes to staying on track with your workout plan. It is so easy to get distracted, especially if you feel the recent progress with your exercise has been slow. You must be aware that physical training won’t do miracles over night. Only faithful and diligent exercising and workout, day after day, week after week, month after month will prove results.

Looking back; maybe you’re one who hasn’t trained or exercised for years, maybe not at all. How many years did it take to put you in the physical shape and fitness condition you were in before you started regular exercising? Do not expect results in one week – take a look back and try to feel the difference after 3 to 6 months of exercising. If you are that patient, you’ll definitely see results of your workout effort.

2. Expectations too high

If you expect to become a Joe Jordan or a Naumi Chambell after a few weeks of exercises, you’ll get disappointed. The purpose with your physical workout is to make yourself feel better and give you a better and richer life, not to compare yourself with others, whoever they are.

The measurement stick should always be the fitness and shape you were in before you started the exercising, and every improvements you do, are with references to this. If you do that, your expectations to the results of your exercise and workouts will be realistic, and you’ll be amazed of how good you really can be.

3. Getting Exhausted

Especially in the start up phase of a training program, some people are exercising so hard that they simply get exhausted or burned out. If you start your training program exceeding your present capabilities, and if you have not been exercising since you were a kid – you probably won’t be able to jog or workout for the next 14 days.

Your muscles will hurt so much and your legs will be so stiff after your mega exercise, that you have to lay down and wait til you are able to exercise again. This is not very motivating. Start out the exercising very carefully and lite – that is especially important if you have not done much training before.

4. Doing exercises the wrong way

This can really be damaging, especially with anaerobic exercises. If you are training at a fitness center you should make sure you’ve got all the instructions you need from the trainer before you do any workout. One little mistake in your exercise can damage your back for a long time, and even permanently.

The best is to have a personal trainer that can follow you through thick and thin throughout the exercise program but for most people this alternative is too expensive. So my advice is; if you are in even the slightest doubt of how to do an exercise, simply ask, ask and ask. The training staff is there to help you with your exercising, that’s their job.

5. Choosing an exercise program that is not exciting enough

I have always been fascinated about people I have seen running up and down roads and streets day after day or people that do all their exercise on trim cycles. How boring must that be? Well, we are all different and have different preferences when it comes to what activities we enjoy. Some people love to run for hours – and that’s fine, let them do it.

I prefer more enjoyable sports like tennis, badminton, football, smashball, squash or training together with other people. Dancing is also a great fat burner. The point is: Chose an exercise plan that include your favorite activities.

If you like and enjoy what you’re doing day in and day out, you’ll be much more likely to stay in the training program for a long time. And the longer you stay in it, the more you’ll enjoy it.

 

20 Ways to Reduce Blood Pressure Naturally

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Do You know someone who suffers from high blood pressure? Maybe You? Then this is good news! Are you aware that there are simple and inexpensive ways to control blood pressure with food and supplements you already have in your kitchen? Intelligent health conscious people like You can naturally understand these strategies to help maintain lower blood pressure levels.

Because when you understand and follow through with these steps, you will feel more energy and enjoy the benefits of lower blood pressure, experts agree that these steps are some of the most effective in lowering blood pressure naturally.

blood pressure

1. CoQ10 supplements 

CoEnzyme Q10 or CoQ10 For short is a powerful anti-oxidant which is in every cell in your body. Your body uses CoQ10 to derive Energy. In a double-blind placebo controlled study published in The Journal of Human Hypertension, The group which took CoQ10 for just 8 weeks showed a significant reduction of blood pressure. Also in a University of Texas study, people taking oral CoQ10 after just one month experienced significant lowering of blood pressure and 51% of participants were able to discontinue blood pressure medication.

As a side note, blood pressure medication prevents the body from not only manufacturing its own CoQ10, but also your body’s ability to absorb CoQ10. recommended dose: 100-200 mg gel caps each day to help lower blood pressure.

2. Vitamins, Herbs and Anti-oxidants
The following are Doctor recommended daily amounts.

  • Vitamin C – 1000 mg
  • Garlic – 2 cloves
  • Hawthorn berry – 500 mg
  • Omega 3 fatty acid fish oil Gel caps – 1000 mg
  • Vitamin b6 in a natural multivitamin
  • Magnesium – 500 mg
  • Astragalus root 500 mg

3. Food Sources:

In a Greek study that examined the effects of the Mediterranean diet on 20,000 people proved that olive Oil, Fruits and Vegetables were significantly associated with lower systolic and diastolic blood pressure.

  • Celery – 4 sticks a day, relaxes the smooth muscles in the blood vessels.
  • Fresh cold water fish which is high in Omega-3 fatty Acids.
  • Salt – let’s understand the real reason why salt is important to your blood pressure.

We’ve all heard that you need to cut down on sodium in your diet, although this is not bad advice, it misses the point. High sodium intake alone does not increase blood pressure, it is an excess of sodium to potassium ratio.
The ideal ratio is five times as much potassium as sodium in Your diet. You’ll get the best results by eating three servings A day of potassium rich foods such as:

  • Bananas – 1 large
  • Avocados – 1 cup
  • Beans – ½ cup
  • Squash – 1 cup
  • Tomatoes – ½ cup

Low levels of magnesium can also contribute to high Blood pressure, so here are some Magnesium rich foods:

  • Almonds – 1/3 cup
  • Tofu – ½ cup
  • Cashews – 1 cup
  • Raisin bran – 1/3 cup

And finally lets talk about what level of blood pressure is considered high. Right now the threshold pushed by mainstream medicine is 115/75 – 120/80 which WAS considered borderline LOW quite a few years ago. This is because the standard for “high” blood pressure, just like the standard for cholesterol is repeatedly lowered to put more people on medication. Your individual risk factors and age play a big role in determining what is a good blood pressure level for YOU.

So don’t just accept a one size fits all number when it comes to your blood pressure. Ask questions and discuss your health with a nutritionally educated Doctor to find what is best for you.So what about YOU? Are You going to let the silent killer Sneak up on you? Or are You going to take action that will make this highly unlikely?
When You safe-guard Yourself with these proven techniques which You can easily incorporate into your life, then You will reap the healthy benefits.

Used in combination these natural, safe and proven techniques work wonders to keep your blood pressure down and allow you to experience a higher level of health without the unwanted side effects.So take action now and get started today to do one thing from each of the three points above. Each day incorporate the food and supplements listed and You are well on Your way to lower blood pressure. These are proven, safe and inexpensive steps so You can enjoy the benefits now.

10 Fun Ways To Become More Active – Every Day

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You know you should be getting some sort of exercise, you know of all the health benefits that come with a more active lifestyle. You’ve tried the whole Gym thing, but it just wasn’t for you. The temptation to just sit in front of the TV, to curl up with a good book, or to spend a little extra time at your computer is just too big. Who wants to head to the gym right now anyway?

There are many other options to get more active that don’t include jogging, weight lifting or other “traditional” ways to work out. Here are a few ideas to get you moving

active

1) Chase your Kids around the Yard
You’d be surprised at how much of a work out you’ll get playing catch with your kids. Time will fly while you are having fun and your children will enjoy the extra time with you. Just get out there and play.

2) Turn up the Music and Dance around the Living Room
While you’re dusting, putting up dishes, straightening up the kids’ rooms, or after you’ve been sitting around for too long, just play some of your favorite upbeat music and dance around in the house. Not only will you get your heart rate up, but you’ll also have more fun doing some of those chores.

3) Plant some Flowers
When the weather is nice, just get out there and plant some flowers. Or you could start a little vegetable garden, trim some hedges, cut the grass, or plant a tree. You get the idea. Just get out there, enjoy the sunshine and fresh air, and play in the dirt. Yes, this actually counts as exercise in our book.

4) Go for a Walk with a Friend
Take a walk and invite a friend to come along. I’ve had some of the best conversations while on a walk. Getting to chat with a friend makes the time fly by and before you know it you’ve been walking for 30 minutes.

5) Listen to some Music or an Audio Book while You Walk
Again, keeping your mind on something else will make the time fly by and you’ll get some extra fun out of your walk. You may even want to consider getting an MP3 Player. You can easily add what you want to listen to and go for your walk.

6) Sign up for a Yoga or Pilates Class
Consider starting a yoga or Pilates class. Both of these workouts are pretty low impact and won’t leave you sweaty and sore (mostly). You may also enjoy meeting some new people in the class.

7) Take some Dance Lessons with your Partner
Ok, here is the tough part: Convince your partner to take some dance lessons. Dancing will give you quite the workout and it’s just plain fun and of course romantic. Think about all your options here. You can pick from anything from Ball Room Dancing, to Line Dancing, to Latin etc. Pick something that sounds fun to you and go for it. You’ll enjoy the extra one on one time with your partner as well.

8) Go for a Swim at Your Local YMCA or Aquatic Center
Swimming makes for some great exercise. It is low impact and easy on your joints. Start by swimming a few laps, or play in the pool with your kids.

9) Go for a Bike Ride
Take the entire family on a bike ride. You can ride through your neighborhood in the evenings or plan a longer trip for the weekend. Pack a picnic for extra fun and start peddling.

10) Go for a Hike
Look for some hiking trails in your area and go for a hike. This could be a fun activity for you and a friend, or take the entire family along. Start with some easy trails and work yourself up to some longer or steeper trails.

Go ahead, pick one or two of the activities and get moving. I’m sure you’ll come up with plenty of versions of your own. The most important thing is to find something you enjoy, so you’ll stick with it. Get out there and get moving today.

5 Action Ideas To Get Big Fast

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Are you sick and tired of reading an online article or picking up that latest body building magazine off the shelve, opening it to the latest program on the current, big bodybuilding star and discovering that he is using a six day split program that has you in the gym for four hours and day!!

What it won’t tell you is that the guy is a professional and probably doesn’t have to hold down a steady job, pay off a mortgage or raise a couple of kids.

The thing is you don’t have to train like an athlete to put on muscle, all you need to do is follow these action ideas below and you will start making big gains fast without spending all your time in the Gym.

big

Lets have a look:

1. Back to Basics – To build muscle you must train short and with intensity, you only have a limited amount of energy per session. Tests reveal that blood sugar levels drop dramatically after 20 minutes, so exercise selection is crucial.

Compound multi-joint movements have to be used as these offer more training stimulus, are more functional and heavier loads can be lifted. Examples of compound movements include squats, bench press, dips, and chin-ups. Performing three to four exercises with high intensity during a session are what is needed.
All the main structures of the body are worked hard during this time, remembering that as you get stronger in your upper body exercises i.e. Dips, Lat Pull downs, you will also add size to your upper arms as well as your shoulders.Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The thing is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

2. Perform One Set Per Body Part – Having performed one set of an exercise to total failure then it should be near on impossible to generate the same force and intensity for another set.

If you are able to generate the same force and intensity for this second set then the first set was not worked hard enough.If you give the first set 100% effort and work it to total failure (You cannot move the bar after the last rep) there is no more requirement for further stimulation.Therefore you need to do one set per exercise, remembering to complete the training session in 20 – 30 minutes so to have the most stimulus as possible and then move on to the next exercise. 

Current research shows that single set training is as beneficial as multiple set training, decreasing the chances of over training and saving energy for other lifts required during the workout. Because you are doing one set per exercise, you will have to work it hard and to total failure.

3. Cycle Your Strength Training – The development of muscle and strength is interrelated so the exercise session will have to be designed so that increases in strength are equal to increases in functional muscle. Cycling intensity through changes in repetitions and poundage’s throughout your training program is an effective way to maintain progression and avoid training plateaus.

4. Don’t Train To Long – Training itself causes the breakdown of muscle tissue. When a person trains very intensely cortisol is released into the blood stream, which causes the breakdown of muscle tissue.
The amount of cortisol released is highly dependent upon the length of training time.

Therefore to minimize this effect training should be completed in the absolute minimum time required which is no longer than 20 to 30 minutes max. Your blood sugar levels are also dropping by this time, so do what you have to do in this time and get out of the gym, go home and grow.

5. Don’t Cheat – Do not cheat on your reps! Every strength-training trainee runs into this problem sooner or later and it will grind your gains to a stand still. There are many ways to increase the intensity of your sets and the weights used in order to maximize results.

Cheating to increase your weights actually takes strain off your muscles and places it on your joints, which is counterproductive.

Now that you are armed with this information, you wont need to spend all of your time in the gym, by all means workout hard while you are in there but when you are finished go home and grow and enjoy life.

3 Blunders To Avoid on Your Weight Loss Journey

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There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of clients, I’ve noticed certain patterns that can cause this weight loss stoppage.

Here are 3 of those patterns.

weight loss

1) Eating more than you think you are.

Weight Watchers, Jenny Craig, Zone Delivery Service, and other diet systems have one undeniable benefit to them – they define for the average person how large an actual “serving” is. Most of us underestimate the volume of food we eat (and consequently, underestimate the number of calories we consume in a day).

By fixing in your head what a serving size or “portion” of food looks like, we can better estimate (and consequently, evaluate and calibrate) the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in less calories than you burn each day.

Two good rules of thumb:

A portion of meat (3 oz.) is the size of a deck of cards.
A portion of carbohydrates (1 cup) is the size of a tennis ball.

Please remember to fill up on non-starchy vegetables – they are full of nutrients, have very little impact on blood sugar, and contain little in the way of calories.

2) Not eating frequently enough.

It is a social custom to eat “three square meals” a day. While this may do for social purposes, for weight loss, you will want to aim for more frequent feedings. It is recommended that you consume a minimum of 5-6 small meals each day. By doing so, your body gets the signal that food is abundant, and there is no need to conserve energy.

Additionally, frequent feedings maximize your metabolism, as your body is constantly busy, burning calories by digesting your meals. By not letting too much time pass between meals, you stabilize blood sugar levels since they never really get the chance to drop. By keeping your blood sugar stable, your hunger levels are minimized, decreasing the chances that you will be tempted to overeat at your next meal.

3) Choosing to drink your calories instead of eating them.

This is a very common problem among those attempting weight loss, due to the abundance of “healthy” diet smoothies, protein concoctions, and weight loss shakes. There are 2 factors to keep in mind when relying on these liquid meal replacements.

First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the blood sugar rise. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid, both for health reasons and for weight loss.

Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.

Lastly, the amount of calories that can be concentrated into a shake or smoothie is far greater than the equivalent volume of actual food. A 16 oz fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting (at least, I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!).

Think about it- when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?

 

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