The New Breakfast of Champions Wilmington Weight Loss

The New Breakfast of Champions

The breakfast of champions is no longer Wheaties.

I know that some mornings can be hectic with kids to organize, dogs to walk and getting yourself ready for work, but investing time in eating the right breakfast is essential to getting lean, staying lean and improving performance.

We know from countless scientific studies that a bowl of cereal or a piece of toast (even whole grain) is definitely not the way to kick start your day. First of all, they lack true muscle building protein (yes even those so-called protein cereals). They are converted into glucose rapidly by the body, and produces only short-term energy. This will lead to a mid-morning energy slump and in turn you are likely to snack on something unhealthy.

As coaches, we often tell our clients that they need to increase their protein intake and this starts with breakfast.

But why?

Well, protein is the building block of muscle and it will increase your metabolism, stabilize your blood sugar levels throughout the day and improve your immune system. You will be more mentally alert and focused throughout the day… and most importantly…. you will drop fat, and build muscle!!

What should you eat?

As odd as this  may sound, a meat and nut breakfast is probably the healthiest and most important choice you can make.

According to Charles Poliquin – a world renowned strength and conditioning coach – when people ask him for the best single dietary tip for optimal leanness, energy and sustained mental focus, he always tells them to try the rotating meat and nuts breakfast.

Clients ranging from NHL & NFL stars to corporate executives rave about the increased mental sharpness and focused vigor they receive from this food combination. The meat  has an amino acid called tyrosine, which perks up the brain and is used to make neurotransmitters.  In addition, protein allows for a slow and steady rise in blood sugar.   Nuts provide a great source of Omega-6 fatty acids which help speed up brain processing as well as  allow the blood sugar to remain steady for an extended amount of time.

Moreover, multiple studies on employee productivity or on children’s attention patterns have shown that a high protein breakfast not only improves energy and productivity levels until noon, but extends into the late afternoon.

So parents, ditch the cereal and milk and opt for nuts and protein.

Poliquin recommends you use a 5 day rotation of the meat and nuts breakfast, but nothing is to be added in terms of food or drink. Tea, coffee or herbal infusions are permitted but milk and juice or other calorie containing liquids are not allowed.

• Day 1: 1 lean pork steak and a handful of macadamia nuts.

• Day 2: 1 large venison steak and a handful of cashew nuts.

• Day 3: 1 to 2 lean turkey burgers and a handful of almonds.

• Day 4: 2 lean ground beef patties and a handful of brazil nuts.

• Day 5: 2 chicken breasts and a handful of hazelnuts.

If you have a nut allergy, it is recommend to substitute avocado for your nuts.

So, for the next four weeks, give a meat and nut only breakfast a try. You have nothing to lose but unwanted body fat and a lot to gain like, optimal leanness, improved energy and continuous mental focus.

Keeping Off the Pounds You Lost with Wilmington Weight Loss

Everyone who cares about Wilmington weight loss has heard of yo-yo dieting where you lose weight and then slowly (or quickly) put the weight back on and then lose it again and so on.  It is unhealthy to treat your body in that fashion, and it puts a lot of stress on your organs and cardiovascular system.  In fact, you can do permanent damage to your body’s ability to maintain equilibrium.

Maintaining the Right Weight and a Lifestyle

When you lose weight by following a calorie restricted fad diet, you are not making a lifestyle change.  You are simply dieting.  This makes it very difficult to keep lost weight off, because as soon as you start eating again the weight will return.

The ideal healthy diet is really not a diet but more of a fitness plan.  You learn to eat right and get regular exercise.  The fitness plan is not something you follow for a few weeks until the weight is lost, but it is a plan for living a healthy life.  There is a big difference between dieting to lose weight and getting fit while losing weight.

Maintaining Wilmington weight loss is a lot easier when you adhere to a healthy lifestyle.  The key is to make your fitness program interesting by eating a variety of healthy foods and choosing physical activities you enjoy.

If you are uncomfortable working out at the gym then you can hire an in-home trainer who can develop a varied exercise program.  If you like exercising outdoors, there are many different athletic and recreational activities which you can do to burn calories.  You can play tennis or start a walking program.

Paying Attention to the Details

The key to Wilmington weight loss is to continue your weight maintenance program in your daily living while paying attention to habits which could lead to weight gain.

• Stay focused on your daily Wilmington weight loss maintenance program by becoming aware of physical symptoms indicating the body is distressed (i.e. eating high fat food that causes indigestion)
• Weigh yourself regularly without being obsessive
• Learn how to choose a variety of healthy foods
• Learn how to cook foods in a healthy manner
• Exercise 3 to 5 days a week
• Change your exercise program regularly so you don’t lose interest
• Don’t let your body feel starved which lowers your resistance to eating junk food or extra calories you don’t need
• Only eat when you are hungry and not because it is “meal time”
• Eat smaller meals more frequently
• Look for ways to be more active as you go through the day (i.e. stand instead of sitting, parking far from the store door and so on)

Keeping the pounds off for Wilmington weight loss is not difficult as long as you pay attention to your diet and continue to exercise regularly.  Even as you age and the metabolism naturally slows down, sound nutrition coupled with increased exercise can help you stay at the right weight.

Managing Fitness And Diet: Good Calories Vs. Empty Calories In The Battle by Wilmington Delaware Personal Trainer

When trying to achieve weight loss, improve performance and health  with Wilmington Delaware personal trainers, gaining a balanced diet can be confusing.  There is a lot to include and there are real moderated needs for protein, carbohydrates, vitamins, minerals, and even calories.  As most people know, quantity of calories is a major concern; but then, calorie quality is important, too.

Good Calories, Bad Calories

All calories are not created equal; not all calories are evil—you need calories to live and have energy.  A diet capable of supporting health and fitness is one that is packed with good calories.  So what’s a ‘bad’ calorie?  You might recognize it by another name—an empty calorie.

An empty calorie is a calorie with no nutritional value.  It is a calorie largely based in fats and sugars devoid of vitamins, minerals, and important nutrients. When trying to achieve weight loss in Wilmington, you should learn which calories are empty calories and try to avoid them.

Protein, carbohydrates, and fats are all macro nutrients.  There are good sources of these needed dietary elements, but there are also a lot of bad sources that are nothing more than empty, useless calories.

Good calories and good sources of macro nutrients have necessary carbs, good fats, and proteins, and they also have micro-nutrients such as fiber, antioxidants, vitamins, and minerals.

Useless, Empty Calories

The problem with empty calories is that they provide little to no energy, no restorative and constructive properties (for muscle, bone, and tissue), and add to fat stores.  Very simply, empty calories have none of the necessary elements needed to support body function, workouts, and good health.

Fitness depends on having good sources of calories that also provide other needed elements and energy for working out.  The right caloric sources will result in improved energy, enhanced muscle formation, and increased weight loss.  Empty calories will negate these efforts, making it harder to achieve weight loss in Wilmington.

How To Spot An Empty Calorie

In a hurried world it is easy to consume many empty calories throughout the course of the day and not even realize it.  This can leave you feeling sluggish and thwart the best of fitness efforts.  Many people trying to achieve weight loss in Wilmington eat mainly empty calories and do not even know that they do it.  So how can you easily spot an empty calorie?

First off, consider that all ‘junk food’ is empty calories.  Avoid sugar-laden foods and grains.  Eat fruits and vegetables.  Avoid fried foods, candy, and sugary drinks (soda, but also sugary ‘energy’ drinks that are often nothing more than sugar and caffeine).

Also look out for beer and alcohol; these are sources of sugar and stored fats with nothing else to offer.

Depending on preparation, even good calories can turn empty quickly (fried foods and more).  To really learn to quickly spot empty calories you need to get educated.

Your health and well-being depend on your good diet.  Reaching your fitness goals does, too.  Many a person has found that simple dietary changes, a switch-over to good calorie sources rather than consuming empty calories, has made the difference between a stalled fitness campaign and reaching and exceeding fitness objectives.

Five Tips for Making Wilmington Fitness a Priority

Committing to a Wilmington fitness program is really hard.  It’s tough to stay motivated when you are the only one saying you have to do it.  It’s hard to see the fruit of your labors when some of them are only measurable with a doctor’s complex testing and instrumentation. It’s exceedingly easy to be consumed by the pressing responsibilities of life and it’s really easy to tell yourself that one more day won’t make a difference.

To make Wilmington Fitness a priority in your life, you need to give yourself as many reasons and as many helpful tools as you can.  Here you’ll find five great tips for making fitness a priority in life, rather than an afterthought.

5 Tips To Make Health And Wilmington Fitness A Life Priority

Clarify your undeniable need for fitness, enlist some help, and pencil—no pen—fitness in to make sure that you live well and live long.

Write it down—what gets done in the course of your day?  The things you’ve made time for.  Exercise should be top of that list because it is what will ensure that you are around to do more and live better.  Schedule time for fitness just as you would for getting dressed, working, and attending important meetings.  Block out your time for fitness in your daily planner first so that you make the time.  Schedule exercise in at a time that makes sense and the rest around it.

Buddy up—get a friend to be your fitness buddy; or, if a friend isn’t interested or available, partner with a like-minded acquaintance at the Wilmington fitness  center and make him or her your friend and fitness buddy.  Having a buddy makes fitness fun and (close to) painless and helps you support each other.  You’ll find that the reasons you give your buddy to go on work for you, too!

Make a list—list all the reasons why you want to get fit and be healthy.  This helps you set fitness goals, motivates you with clear reasoning, and works as a reminder for those times when ambition is waning.  Refer back to your fitness list to see what goals you’ve accomplished, what goals need revamping or replacing, and for general motivation.

Reward yourself—create a reward system as further motivation; with one caveat—your reward cannot be food.  Give yourself something worth working for, something that promotes fitness, and something with lasting motivational power.  A spa treatment, new clothes/wardrobe, a long weekend or vacation, or new recreational or even fitness activity are some good rewards to start with.

Look to the pros—the guidance and support of a good personal trainer is unbeatable as a prioritization strategy for Wilmington fitness.  A  trainer will help you in innumerable ways by making exercise more enjoyable, more ‘do’-able, providing ongoing information and support, structuring a fitness program tailor-made for you, and being a general source of motivation.  You’ll find that keeping that appointment time and being accountable to someone else helps, too.

You’ll find these five simple tips for prioritizing fitness in your life will go a long way toward your success on the Wilmington fitness trail.  Small changes like these can make a big impact and really help you keep your good health and well being at the forefront of your list of things that need doing.

Wilmington Fitness Tips For Beginners

Starting on the path to better Wilmington fitness can be a difficult road in the beginning, but those that make the commitment to stick it out will be rewarded not only with better health, but feeling better as well. There are plenty of pitfalls for those that are starting a Wilmington fitness routine, but being aware of them and working through them don’t have to be a struggle. In this article, we’ll take a look at five tips for people that are starting on the path to better health.

Eating Right

Improving your eating habits is an important part of improving your overall fitness. A great way to think about what you eat is that it is fuel for making your body work better. A diet that is comprised of a healthy balance of proteins, fats, nuts and seeds, fruits and vegetables will help your body work better, and you’ll be surprised to see how much more you can eat following a healthy diet than one that is made up of fast food or lots of junk food. But changing your diet doesn’t mean starving yourself – if you’re following a Wilmington fitness routine, your body will need plenty of fuel to run efficiently.

Work Out with a Wilmington Fitness Trainer

A trainer doesn’t have to be a drill sergeant! The relationship that you form with your Wilmington fitness trainer can be a highly valuable one. Not only will he or she be there to make sure you are working out in a safe and efficient way, but they can help encourage you when you’re feeling down or that you can’t get through the next exercise. A personal trainer can also assess your needs and create an exercise program that is right for your body and reaching your goals.

Stay Positive

It’s easy to lose your enthusiasm for working out shortly after you’ve only begun. You may not see changes in your body soon after starting an exercise program and this can be very disheartening. While it’s true that you might not see changes right away, you are making great strides in ensuring that your healthy lifestyle will have a positive impact on your health and your self confidence! Try keeping track of your progress and you’ll see that, while you may not see changes overnight, the small changes will soon add up.

Get Plenty of Rest

While exercise is an important part of improving your health, getting plenty of rest is just as important. Sleep deprivation has lots of had effects, from temperament to loss of memory and concentration and can even reduce reaction time. Try to avoid exercising right before sleeping, as well as caffeinated products, and try to get eight hours of sleep every night.

Make a Lifestyle Change

Those that are willing to make a lifestyle change, rather than those that only want to lose a few pounds for an upcoming event, are much more likely to succeed. Crash dieting may help you reach a short term goal, but what will happen when you go back to your regular eating habits? Most people will put the weight they lost right back on. Making the commitment to change the way you eat and your exercise habits will not only help you reach your goal, but you’ll be much more likely to retain the good results.  There is no better way to stay on track, than to hire a Wilmington fitness trainer!

Why Strength Training is Beneficial to Wilmington Fitness

A Wilmington Fitness Expert Reports! There’s a common misconception that muscle is heavier than fat, so why bother with strength training? The truth of the matter is a pound of muscle weighs exactly the same as a pound of fat. Muscle just happens to be leaner than fat and looks a whole lot better on the body. This isn’t the only reason to incorporate strength training into your Wilmington fitness routine. In this article, we’ll take a look at more reasons why strength training is beneficial to those that wish to improve their overall health.

Beneficial for Weight Loss

Strength training is a very important factor in weight loss because the metabolism is increased as muscle is increased. The metabolism is the rate in which calories are consumed, and the rate and efficiency of the metabolism is greatly increased depending on how much muscle is present in the body. Simply put, the more muscle you have, the more calories you will burn. It has been estimated that for every pound of muscle, the body will burn 35 to 50 more calories a day. This not only helps reduce fat, but helps keep it off.

Helps Prevent Osteoporosis

Not only can strength training help with losing weight, it can also help prevent osteoporosis, which is especially important for women. Strength training can help prevent loss of bone density, which can lead to brittle bones and a host of other health issues. Not only can strength training help prevent the disastrous effects of osteoporosis, but those that are already suffering from osteoporosis and benefit from it as well, as strength training not only helps prevent bone loss, but it can also help increase it.

More Good News

While helping with weight loss and preventing osteoporosis are two big advantages to incorporating strength training into your Wilmington fitness routine, there are many other benefits as well. It can help with cardiovascular health, prevent Type II Diabetes, and even make great strides in protecting joints. Perhaps the greatest advantage is that it can help reduce the bane of many a woman’s existence – belly fat.

Believe it or not, abdominal fat is often the result of not just overeating but stress. Our bodies produce a hormone called cortisol when we are under stress, and this hormone can increase the appetite and convert calories into abdominal fat. This fat is possibly the most dangerous of all the fat the can develop on the body because it is so close to several vital organs, putting undue pressure on them and perhaps causing them to malfunction. Not only does strength training use up cortisol, but it helps reduce the appetite and also helps reduce the dreaded belly fat.

Incorporating strength training into your Wilmington fitness routine has so many benefits that it would be foolish to dismiss it. If you don’t know where to start in your strength training, why not consult with a personal trainer to get you started? Anyone can take advantage of a personal trainer’s expertise to make sure they are making the most of Wilmington fitness and strength training, and to ensure they are working out safely and effectively.

Surpass Your Fitness Plateau with Wilmington Personal Training

Wilmington personal training can help you to get over the plateau! It is well known that you reach plateaus during fitness training. Weight loss and strength training changes your metabolism, and every now and then, it seems as if you are locked in at a certain level. No matter how hard you diet and exercise, nothing happens.

What many don’t realize is that your body is an amazingly adaptable system that takes the path of least resistance to achieve stasis. It adjusts to your workout level and over time does not have to work as hard to achieve the same results. Wilmington personal training can be your guide off the plateau.

The Next Level

Anyone can reach a plateau – the home exerciser or the athlete in training. Finding a good Wilmington personal training program can take you to the next fitness level. Offering structured exercise and diet routines, the focus is on determining how to challenge your body.

Muscles will actually get ‘lazy’ when you do the same exercises repeatedly over time. A personal fitness training program is a customized plan to achieve set goals, and to help you learn new exercises to add to your routine.

• Target specific body parts that have been neglected with your current routine
• Start new intensive exercises that change your metabolism rate and start burning fat again
• Make dietary changes to match new calorie requirements to your current level of fitness
• Design a fitness program that addresses particular sport needs
• Increase stamina with a more difficult exercise program
• Develop a long range plan to avoid plateaus in the future

Wilmington personal training offers a structured fitness program. Normally, there is a personal fitness coach who acts as your mentor and motivator. You must be dedicated to achieving your goals, because even the best personal trainer cannot force you to do the work!

Reaching the Pinnacle

In mountain climbing, when you reach the pinnacle, you are done. In fitness, the pinnacle is almost never reached. The body is so adaptable; it can always do more or different with practice. The word ‘training” means the acquisition of competencies in particular skill areas.

A Wilmington personal training program can assist you to reach competency with any training need. This is important for athletes of any kind. You may be a weekend jogger who likes to run local races who needs to increase endurance. You could be a professional soccer player who needs stronger legs.

You might be a golfer who doesn’t have enough strength in the swing for long drives. A training program overseen by a professional fitness trainer can make all the difference.

• Understands body movement patterns
• Has a repertoire of muscle specific exercises
• Understands how the body burns calories and what foods to eat to achieve maximum performance for any sport
• Knows how to protect areas that are easily injured, like back or neck

Use a Wilmington personal training program to get the most out of your body. Once you reach the top, look around. Isn’t that mountain just a little bit higher over there…?

Setting Fitness and Health Goals with a Wilmington Personal Training Expert

A Wilmington Personal Training Expert Reports! When most people start a new exercise program, they have an idea of what they want to accomplish. People start exercising for plenty of different reasons, from wanting to improve their overall health to meeting a specific goal. Knowing what you want to accomplish through your fitness routine can help you focus on your goal and have something to work towards. A great way to focus on what you want to achieve is to work with a Wilmington personal training expert, who can assess your current strengths and weaknesses and help you reach your goal. In this article, we’ll take a look at three tips to remember when setting your fitness goals.

Be Realistic

“I want to lose twenty pounds before my high school reunion next month.” Unfortunately, setting a goal like this can be a recipe for failure. Sure, it can be done, but it will require a strict commitment to healthy eating and exercise every day for the next thirty days, and this could be asking too much of yourself. And then, what happens after the reunion? Will you set a new goal or go back to your bad habits?

Being realistic about the goals you want to reach and the time in which you want to achieve them is a big part of planning for success. Only having the one big goal at the end can make the path very difficult to follow, so try setting incremental goals along the way, and don’t be afraid to reward yourself when you’ve reached a smaller goal, like treating yourself to a session at the spa or that hunting trip you’ve been putting off.  With the help of a Wilmington personal training expert, you can finally be consistent with your efforts, and be motivated to continue with your program!

Keep a Record

If you’re meeting with a Wilmington personal training expert two or three times a week, chances are that he or she is keeping a record of your progress, but if you’re meeting your personal trainer less frequently, you might see the benefits of keeping your own records. Don’t plan too far in advance, as you can’t predict how your body will improve over the long run, but try to plan in increments of eight weeks, by noting what you think you should be doing and then what you actually did. A Wilmington personal training expert can help you can also keep track of your measurements, weight (although weighing yourself is not always a reliable method of measuring the amount of fat in your body), or your BMI.

Don’t be Afraid to Make New Goals

How many people do you know that are still trying to get off that last five pounds? It’s true, the closer you get to your goal, the harder it is to achieve it. But this isn’t just true of weight loss goals; whether your goal is to run a marathon or to be able to lift a certain amount of weight, our bodies tend to plateau and it can be difficult to push through to the next goal. Don’t beat yourself up if you’ve gotten to a place that seems insurmountable. It’s ok to move the flag back a little, if it helps you to push on. This is also a great time to evaluate where you are and if your goal is attainable. Talk with a Wilmington personal training expert, and make a new goal to help you continue on your path!

Wilmington Personal Training Exercises for Busy Professionals

Wilmington personal training experts understand that when you’re working fifty hour weeks, exercise is probably the last thing on your mind. It’s very easy to fall into the trap of grabbing fast food and crashing on the couch after a difficult day at work before catching a few hours of sleep and starting all over again. The truth is that exercise can help even the busiest professionals stay in top form, sleep better, reduce their stress and even complete tasks without fading at the end of the day. In this article, we’ll take a look at how busy professionals can make time for exercise.

Pencil it in

Any professional worth his salt has a calendar filled to the brim with meetings, appointments and deadlines. Why not pencil in time for exercise, too? If you’re really ready to make a commitment to improving your lifestyle, schedule exercise into your routine and treat it like an important business meeting. Once you’ve added it to your regular calendar, you’ll be surprised at how easily everything else falls into place. At the same time, don’t beat yourself up if something unavoidable comes up and you have to cancel. Just don’t use this as an excuse to cancel the rest of your exercise appointments for the week!  A Wilmington personal training expert can help you stay on track by holding you accountable!

Exercise at Work

If you truly can’t get away during the day, there are plenty ways to incorporate a little fitness into your daily routine. A Wilmington personal training expert has a view suggestions!  Obviously, try to always take the stairs. Instead of emailing a question to a colleague on another floor, take the time to go ask the question in person. Set an alarm on your computer to remind you get up once an hour to stretch your legs and your arms. Even a quick break can be refreshing. Clip a pedometer on your belt and try to achieve between 6000 and 10,000 steps a day.

If you have your own office, you can even incorporate exercise equipment into your routine. Try sitting on an exercise ball, which will strengthen your abs and back while you work .

Office Fitness Programs and More

Upper levels of management are quickly learning that when their employees are healthy, they tend to work more efficiently, so exercise can benefit everyone in the workplace. Some companies have taken the initiative to start fitness programs in the office with the help of a Wilmington personal training expert.

Finally, if you live close enough to work that you can commute by foot or bicycle, consider making this change. Not only will you be doing something healthy for yourself, but it’s healthier for the environment as well!

Remember, you don’t have to make these fitness changes all by yourself. Seek out the advice of a Wilmington personal training expert. A personal trainer will take your busy schedule into account when setting out a fitness program for you, and help you come up with even more ideas on how to incorporate more exercise into your busy lifestyle.

Wilmington Personal Trainers Explain the Benefits of Cardio Interval Training

Wilmington personal trainers know that being efficient at what you do can apply to anything. You get your work done faster at the office when you are efficient. You chores at home are completed earlier if done efficiently. In this article you will learn about the efficiency of cardio interval training.

There are efficiency experts, such as Wilmington personal trainers, that can tell you the quickest approach to achieving any goal. Exercising is no different. You can exercise the slow way, risking boredom and angst at the lack of results. Or you can be exercise efficient and use cardio interval training.

On A Schedule

Walking a treadmill day after day at the same rate isn’t just tedious. It has diminishing returns. The body is an amazing system. It is built for survival under any circumstance. When you do the same exercise for an extended period of time, your body begins to act as if it must conserve energy for the long haul.

It goes into something called ‘steady state’ and actually burns fewer calories. Another drawback to doing the same exercise all the time is that you are using the same muscles. That too will result in less and less benefit. The solution is to begin a program consisting of short periods of high intensity called cardio interval training, which Wilmington personal trainers  praise because it:

• Burns more calories
• Uses muscles at different effort levels
• Can apply to almost any activity – treadmill, jogging, walking, spinning
• Rapidly increases heart and lung capacity

Interval training is called such because the routine has intervals of high and low intensity. You begin at a pace where you can maintain a conversation, gradually increase to a level requiring effort and then blast the exercise for a short period of time.

This is followed by a recovery period for approximately 2 minutes. Then do high intensity for 2 minutes again, followed by low intensity. Repeat the intervals for at least 10 minutes. It is easy to see with a routine like this your body never gets complacent.

It must work to accommodate the intensity of the exercising. In this case, survival means your body must find a way to efficiently meet the demands you are making on it. You will burn more fat, increase your heart to the maximum exercise heart rate for your age group and refuse to let your muscles take a rest.  Wilmington personal trainers can help you with this.

Timelines

When you begin cardio interval training, begin at a level that is comfortable. You will still work your body, but it takes time to build to a level where you can do 20 minutes of high intensity cardio if that is your goal. As you progress, begin to reduce the recovery times and expand the high intensity intervals.

Vary the load intensities for steady progress. Also, don’t ever forget to warm-up and cool down before and after a routine. The best route is to use the services of Wilmington personal trainers to keep you on an ever-proving timeline Cardio interval training is a program that can benefit anyone!

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