Tag Archive for: @LongBeachTRNR

10 Super Foods to Help You Quickly Build Muscle and Lose Weight

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In order to build muscle and lose weight you need a variety of veggies, carbs, fruits, proteins, and healthy fats.

In order to quickly build muscle and lose weight you need 10 super foods.

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1. Whole Eggs 

Eggs are one of the cheapest super foods offering you an excellent source of protein. The cholesterol that we hear so much about isn’t a problem. If you have cholesterol problems lower your body fat not the eggs you consume.

2. Flax Seeds 

Here’s an excellent source of fiber, omega 3, and protein. Grind the flax seeds and sprinkle on your berries or yogurt. Don’t use flax oil as it’s unstable and has no fiber benefits.

3. Quinoa 

In South America Quinoa is considered the king of grains. The fiber and protein in Quinoa is higher than that in oats and rice, plus its gluten free.

4. Mixed Nuts 

Nuts are packed with mono and polyunsaturated fats, fiber, proteins, Vitamin e, potassium, zinc, and magnesium. Nuts are dense in calories so if you are skinny and looking to put on a few pounds these will do it.

5. Wild Salmon 

Omega 3 fatty acids are found in salmon, as well as providing 20 grams of protein per 100 gram serving.

6. Fish Oil 

Taking fish oil can reduce inflammation in the body, increase testosterone levels, and lower body fat. Take 900mg per day. It’s hard to get this level eating fish.

7. Berries 

Fresh berries are a powerful antioxidant keeping you healthy and helping you to improve your weight loss.

8. Green Tea 

Another strong antioxidant and a powerful natural diuretic. It can speed up fat loss, improve blood sugar, and prevent cancer.

9. Water 

Something as simple water is considered a super food and vital to your weight loss program, muscle development, and health. You should drink at least 8 glasses a day.

10. Tomatoes 

High in lycopene they are an excellent cancer preventer and a benefit in your strength training. You can’t eat too many tomatoes!

These 10 super foods combined with an overall healthy diet, a cardiac workout, and some strength training and in no time you’ll be pounds lighter. Super foods can help you to quickly build muscles and lose weight.

Being overweight is hazardous to your health and to your self-esteem. Why not set your goals and get motivated? You’ll be feeling better about your weight in no time at all.

How to Pave Your Future With Healthy Eating

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So many of us stop believing that the choices that we make on a daily basis will have any impact on us whatsoever. Humans in general have a tendency to be shortsighted, and do not have good skills when it comes to planning for the future.

However, if you are a forward thinking person who wants to truly make a difference in the world, or at least achieve specific goals in life, then you are going to have to begin to view the future as something that you can actively mold to suit your needs.

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If your goals are very lofty, then you are going to quickly realize that you need to be completely and 100% at your best if you are going to achieve those goals. Everybody wants to become the best version of themselves possible, and if you are not taking care of your most fundamental needs, then you are going to be struggling for the majority of your life with issues that do not need to be issues.

When you are not nourishing your body, you are depriving your brain of the capability of concentrating and retaining information. You are working against the most valuable machine that you have at your disposal in achieving whatever it is that you want to achieve. Your dreams cannot become a reality if you are not first and foremost respectful of the gift that you were given by birth.

Our bodies need maintained, much like any other machine would. If you don’t give it the proper nutrients it needs to survive, you will be performing at your lowest possible capacity.

Not only that, but when you are not caring for your body, and eating healthy foods, you are practically inviting disease to come upon you later in life. Nobody realizes just how important their health is until it is already deteriorating. And by then, it is often too late to implement the changes that you need to make in order to avoid further damage from occurring.

Fortunately, you can start today in making your future a priority. Begin by getting rid of all the junk food in your house, perhaps by giving it away to food drives or two relatives who might appreciate it. Make small changes to your diet, gradually implementing days where you cook meals that are completely healthy and conscientious of your body’s need for nutrition.

It is never too late to begin making good changes in your life, even if you are already dealing from lasting impact from bad choices. Everybody makes mistakes, but if you are willing to forgive yourself and continue to stay forward focused, then you are well on your way to becoming the master of your domain and making your life work in your favor. Everybody wants to achieve their goals, so take the first step you need to make today and actively choose a lifestyle that is healthy and rewarding both mentally and physically!

How Learning From Failures Can Boost Your Self-Esteem

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Learning from failures can boost your self-esteem because you realize that you can rebound from tough challenges, plus learn valuable skills that can aid you in overcoming future tough challenges more easily.

Virtually everyone faces challenges in life; no one has it easy all the time, which means there will be things in your life that will not go as planned. At times, it will seem that the whole world is against you and nothing goes in your favor, nothing turns out as planned.

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Times like these are bound to bring down your self-esteem and make you question whether you are able to do high-quality work, achieve your goals, etc. It is at times like these that you need to reflect back upon past failures so that you recognize that you have gone through challenging periods before and have the capability and skill set needed to go through them again and be able to come out stronger than ever before.

That is the other key element you must learn when reflecting on your past failures: Learning from them so that you don’t make the same or similar mistakes in the future. When you make a mistake, it’s not the end of the world; on the contrary, you have a learning opportunity to learn what you did wrong or not as well as you could have, then learn how to do the situation better if the same or similar situation arises again.

Learning from your past mistakes can show weaknesses in your skill set that you can strengthen over time through learning from the experience and gaining insight into what you can do better. By learning what you can do better, you can feel more confident in handling the same or similar situations in the future, which can boost your self-esteem.

Therefore, you should not look upon making a mistake as the end of the world, and you should not allow it to bring down your self-esteem either. Everyone makes mistakes; the key is learning from those mistakes so that you don’t make the same or similar ones in the future, plus you improve your skill set so that you can handle the same or similar situations with more confidence and ability in the future.

This will allow yourself to gain more self-esteem through analyzing and learning from your past mistakes so that you make fewer mistakes and achieve more in the future.

From Fat to Slim In 5 Easy Steps

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Weight loss programs always seem to generate controversy and this one is likely no different. If you’re like most of us you don’t really care about the science, you just want to lose the pounds.

Let’s look at how you can go from fat to slim in 5 easy steps and with only 10 to 15 minutes a day

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1. Start Slow 

You may be surprised to learn this is one of the most important things you can do because if your enthusiasm gets the better of you, you’ll find yourself burnt out. It’s easier to add more exercise than it is to take away.

2. Choosing the Type of Cardio Exercise 

You’ll be much more successful if you choose exercise that you enjoy or at least think you’ll enjoy. For example, if you never liked riding bike in the past, taking up cycling is likely a bad choice with a short outcome. You have many options. You can join a gym and circuit train or strength strain, but you can also lose those pounds without spending a dime. Walk…walk…walk some more – get your heart rate up but not so much that you can’t hold a conversation.

3. Add Some Strength Exercises

Add a little strength training at home using cans or anything else you can find with a bit of weight. And of course, for just a few bucks you can buy dumbbells. Crunches, pushups, and squats require no equipment whatsoever and they are very good at toning and slimming. While they may sound too simple to be effective, that’s not the case. They work fast and they work well.

4. Exercise Every Day 

You hear all kinds of instructions about when and how you should exercise. The bottom line is just do it. The shorter the period of time the more likely you are to do it but the more often you’ll need to do it. So if you are going to workout for 10 to 15 minutes a day you need to do it every day to be successful.

5. Just get moving 

Don’t plan, don’t spend weeks trying to figure out the best plan of action, just put on your shoes and get out there and go for a walk or start doing jumping jacks in the middle of your living room. Just get moving, because when you are moving you are building muscle and when you are toning and building muscle you are burning fat.

There you have it – from fat to slim in 5 easy steps. Now that you know how to lose weight and build muscle fast, so get busy.

How to Change a Habit for Healthy Eating

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Healthy eating is something that takes a lot of discipline and practice. Especially if you were not raised eating right, or if you have found yourself falling into patterns of unhealthy eating. Fortunately, changing a habit is a lot more simple than it might appear at first glance. If you are ready and willing to make a change that is lasting, then you will be able to change your habits and enjoy a healthy lifestyle from here on out.

First of all, you have to identify your unhealthy habits before you can begin to break them. This can be difficult for many people, but it can help to keep journals of your regular activities and habits, that way you can begin to identify patterns that are self-destructive. Once you have identified these self-destructive patterns, then you will find that you are able to predict when you may begin to act self-destructive we.

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A lot of the time, self-destructive actions have trigger points that you can identify. If you know what causes you to act out and want to do things that will sabotage your efforts, then you can more easily avoid them or realize what is happening before you give up and lose your progress.

Next, after you have identified your negative habits, it is time to try some intervention. Instead of allowing yourself to run on autopilot so that your brain is doing whatever it wants to do whenever it wants to do it and your body is forced to follow suit, you have to start to take control over your mind. If you do not control your mind, then you do not control anything about yourself.

If need be, you may want to enlist the help of a qualified professional who may be able to help you to identify your negative patterns and address them in a healthy way. Regardless, you have the power to change your habits. Once you have identified them, and you know that you are going down a negative thought spiral, you can interrupt your thoughts and redirect them toward something more positive.

For example, if you find yourself thinking about how wonderful it would be to eat at a fast food restaurant, instead of brainwashing yourself with memories of the chemically induced flavors of fast food, instead, do some research and make a list of all the reasons why fast food is unhealthy and addictive and chemically terrible for your body. Whenever you start to have a craving for the bad food, interrupt those positive thoughts with the negative reality.

That will help to dissuade you from eating foods that are terrible for you and encourage you to seek out better sources of nourishment. Being able to identify these negative thought patterns and addressing them through a physical change in your neurons by interrupting them with positive thoughts instead is a way to physically rewire your brain so that you are no longer a slave to your impulses. And that is how healthy eating begins!

How To Keep A Positive Frame Of Mind

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Keeping a positive frame of mind is key to doing your best work and overcoming life’s difficult periods when things don’t go as well as planned or some unexpected challenge pops up during the course of our lives. However, it’s not always easy to keep that positive frame of mind in the most difficult of times. Learn how you can keep a positive frame of mind below.

Keeping a positive frame of mind means thinking positively, even when things don’t go as planned or when things seem to be at their worst possible outcome. It’s the “glass half-full” versus “glass half-empty” that many people seem to look at when it comes to various aspects of life.

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For instance, a person with a positive frame of mind may look upon losing his/her house to a fire as where he/she and his/her family were fortunate because they all survived and can rebuild. A person with a negative frame of mind may look upon losing his/her house to a fire as an unrecoverable disaster because all of his/her possessions are gone and that starting over is “too hard.”

It’s really one’s frame of mind that influences one’s outlook of events, as the example above shows. However, even the most positive person can suffer periods where he/she is in despair because everything in a situation turns out for the worst and/or a bunch of negative circumstances occur repeatedly right after another.

For even the most positive person to overcome such difficult periods in life, he/she needs to step back from the situation, take a deep breath, and recall earlier instances in his/her life where everything seems to turn out wrong or for the worst. Then he/she needs to recall that things did eventually turn around and that he/she survived that hard period. Recalling that sequence of events can calm the person and show that that same pattern will occur again, that this current hard period of events will also turn around for the positive; the person just needs to be strong enough to “weather the storm” and work toward a more positive period of events.

Therefore, it’s important to keep a positive frame of mind at all times, but that can be difficult for even the most positive person when many negative events occur at one time in a person’s life. It’s important for a person to step back, take a deep breath, realize that even these dark periods in life turn around for the better, then work toward bringing around that happier period as soon as possible.

Build Muscle Lose Fat Fast and Feel Great

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Whether this is the first time you’ve decided to lose weight or your hundredth attempt you can do this. You can build muscle, lose fat fast, and feel great. So how do you go about doing this? Glad you asked!

It all begins with building muscle. Now don’t worry you’re not going to turn yourself into the incredible hulk. Women in particular worry that they’ll become too muscular and that just doesn’t happen without some very specialized work.

muscle

As you build muscle, your weight may actually increase. Don’t worry; this is okay, because muscle actually weighs more than fat. As your muscles develop, your body will begin to burn fat faster. Your weight training is really quite simple – squats, pushups, and free weights are all the equipment you need.

You’re going to that weight training with cardio exercises to burn fat. Either 30 minutes a day or two 15 minute sessions will be enough cardio to enjoy the benefits. Cardio is as simple as a brisk walk. Of course, there are all kinds of cardio exercises including jogging, cycling, circuit training, and tons of other excellent aerobic exercises. A treadmill can be a great investment because of the convenience of that walk indoors no matter what the weather. Your cardio should raise your heart rate but not make you out of breath.

You will also need to look at your diet. To build muscle you need to make sure you are taking 25% to 30% of your calories in protein. You’ll want to avoid fats, and add plenty of fiber to your diet. Fiber is filling and so you’ll eat less. Avoid eating all processed and packaged foods, which contain little nutrition. Instead, stick to fresh fruits and vegetables, poultry, fish, and lean meat cuts.

For many of us, belly fat is our biggest enemy. It’s also the hardest to lose. Don’t make the mistake of thinking that as long as you do hundreds of crunches will do the job. All that will happen is the muscle under the fat will develop and your belly will look larger. Cardio exercises are needed to burn belly fat!

Great, we’ve covered how to build muscle and lose fat fast, but there’s more to it than exercise and caloric intake. One of the biggest reasons why weight loss fails is failing to have a plan, so get your plan in place.

Finally, don’t wait to get motivated. Set goals, reward yourself, get up, and get moving. Before you know it, you’ll have shed those extra pounds.

You Deserve to Eat Well

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A lot of people seem to want to eat well, but tend to fall back into the same destructive habits. While it may be confusing at times as to why this may be, the truth is that no matter how much we want to do things right for ourselves, it is difficult, if not impossible, if you do not fully believe you deserve to be taken care of.

Whether it is being taken care of by yourself or someone else, you do deserve to eat well. All of us have self doubts at times, and some of them are so deeply rooted within us that it can lead us to act in destructive ways, whether we want to or not. However, if we are willing to consider the fact that our self-perceptions are flawed, we can take the steps necessary toward healing those broken pieces of ourselves that make us stop believing we are worthy of being taken care of.

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However, nothing that is injured within us is necessarily going to be broken forever. We can take the steps necessary to heal ourselves. Even though that is difficult at times. You have to be devoted to a path of self-healing before you can ever dedicate yourself to eating a nourishing diet if food is one of the things you use to punish yourself.

One thing you can do to help yourself develop the self-love you need to believe you are worth a future full of healthy foods and free of disease that is caused by the easy to access processed foods that are so abundant is speaking with someone who is qualified in helping you to identify self-destructive thoughts and patterns that are holding you back.

You can also practice other types of self-love, using methods such as mindfulness, journaling, and meditation. If you start a gratitude journal, you begin to take a close look at your life and see the things that you have to be grateful about. When you are able to look at the positive things in your life, it can make it that much easier to see positive patterns and good things about yourself and the people you care about. Not only that, but developing that mind-body connection is an essential part of learning to believe that you truly do deserve to eat healthy, nourishing foods.

You can also attempt meditation as a way to get centered within yourself and utilize mindfulness as a way of seeing the opportunities and beauty in every new day. Mindfulness meditations help us to get closer to ourselves both inside and out and align with our true needs and desires, such as the need to be nourished and healthy and safe.

However you choose to enhance your mind-body connection, all of these are bound to help you to learn how to value yourself more deeply. When you value yourself, you make decisions based on what truly fulfils you and you will allow your body to thrive!

How To Gain Confidence In Your Own Abilities And Instincts

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Gaining confidence in your own abilities and instincts is key to achieving your best potential and the greatness that lies within you. You need to be able to trust yourself and your skill set in order to handle life’s challenges well and also be seen as someone who can make a positive difference and/or impact in people’s lives.

If you don’t have confidence in your own abilities and instincts, others won’t either, and you will always hold yourself to reaching your best potential and ability in life. Therefore, it is vital you gain confidence in your own abilities and instincts to reach your greatest potential; learn how to gain that confidence below.

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To gain more confidence in your own abilities and instincts, first, look back upon the successes you’ve had in your life. This can be doing well in a course, getting your first job, being hired in the working world for the first time as a professional, etc. Look back at any and all of these successes and realize that you have the ability to achieve great successes and accomplishments, and you have already achieved several, even if you don’t think about them often. This can increase your confidence that you have what it takes to succeed in this world and need to trust those skills and instincts more.

Second, you need to be willing to try new tasks and activities. This will increase your skill set and enable you to gain confidence in you handling a wide variety of situations and challenges. By experiencing the feeling of handling a new task or activity well, you will gain confidence in your abilities and instincts to handle various situation.

Third, talk with family, friends, and/or colleagues about what you have done. You could mention that you are having some doubts or difficulties about your own abilities and are wondering if you can handle the situation you need to handle. Chances are high that these people can remind you of your skills and abilities to handle challenges and that you are up to the current task you are taking on.

Sometimes, it can benefit us to hear from other people how much confidence they have in us and our abilities because you’re hearing it from an outside source who has seen you perform in various situations, which will give you the confidence and belief that you have the abilities and instincts to handle various situations you will encounter in life.

 

Which Diets Are Best to Lose Weight Fast?

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For most of us those pounds go on faster than they come off. But which diets are best to lose weight fast? Glad you asked! When it comes to fast weight loss some diets work better than others, and regardless of your diet choice it’s important to add an exercise component too.

It’s also important to chose a diet that you can stick to. There’s no point in choosing a diet considered a fast weight loss program if you can’t stand the foods that are in it.

diets

Let’s look at some of your diet options others have found useful to lose weight fast:

Scarsdale Diet 

This is a diet known for its choices, which makes it easier to stick to. It’s also a good choice if you’re the type of person that doesn’t want to be going around hungry. There’s no weighting, counting, or measuring. Just follow the simple menus.

The Lemonade Diet 

If you’re a person with a strong willpower you might consider this combination cleanse diet.

The Cabbage Soup Diet

This is a popular choice for the anyone who doesn’t want to be on a diet for more than seven days. It’s cheap and it’s repetitive. It works but you had better like cabbage.

The Three Day Diet 

This is a great way to lose 10 pounds in three days.
What one has to remember is that these while these diets have worked well for many who want to lose weight fast, they don’t necessarily lead to long term weight loss if they aren’t combined with healthy lifestyle choice. That includes nutritious eating and exercise.

Your exercise program doesn’t have to be costly or difficult. A brisk walk that gets your heart rate up, and some weight training right in your living room will do the trick. Resistance exercises are great for toning muscles, as are squats, pushups, and lunges. You might want to add a set of dumbbells to the mix but you can also used cans. Be creative. Of course, for some the gym membership is a way to keep them focused and on track. Whatever works for you. That’s what’s important.

While diets may start to see the pounds melt away fast, you need to make healthy food choices to enjoy the long term benefits. That includes eating fresh veggies and fruits, good protein such as poultry and fish, and avoiding packaged and processed foods.

With just a little effort you can look and feel better in no time at all. Watch those pounds melt away.