Tiff-Fit Training

Wednesday, September 21, 2011

Rules for Success

You need to start tracking your foods, exercises, weight loss, and goals. No matter how great any workout is, you absolutely, positively must be eating right or you won't lose fat. Eating whole, natural foods, high in lean protein, fiber, and healthy fats is the best diet plan for fat loss.
Check out these fat loss rules for success:
1. Eat breakfast EVERYDAY!
2. Think fiber, not carbs.
3. Eat some protein with every meal, aiming for approximately 1g protein/pound of body weight.
4. Drink about 1/2 gallon of water for every 1000 calories you eat.
5. Keep fat under 30% of total calories consumed. This amount will typically come from foods you naturally eat, rather than adding fat to foods. That is unecessary and added fats are typically not healthy.
6. Drink unsweetened green tea throughout the day--aim for atleast 3 cups each day.
7. Have at least 1 fruit and/or vegetable at every single meal, with the goal of 5-13 servings total each day.
8. Get a few grams of fish oil each day, either through fish and/or supplements.
9. Do not skip a meal with the intention of saving calories.
10. Record what you eat and drink--self-monitoring is crucial to success.
11. Do not have an all or nothing attitude towards food--if you can get 90% of your intake to meet the guidlines listed above, you'll succeed.
12. Eat smaller meals throughout the day; never skip a meal to save calories, as this will likely lead to overeating.
13. Use caffeine in moderation.
14. Stay away from sugar-laden, caffeine-overdosed beverages like Red Bull (100 cal & 80 mg caffeine) and the drinks you can get at Starbucks (up to 400 calories & sometimes over 500 mg caffeine).

Friday, September 16, 2011

Fact!

Here is an important fact about weight loss:

Fact:

The thing which has the biggest effect on your weight loss is your nutrition.

And what you need to understand is that most of the "Diets" on the market today actually aren't nutritionally good for your body and may even hurt your long term weight loss goals.

If you follow any of what I call the Low-something diets, which is basically any diet which tells you to drastically cut down on 1 or more nutrients like carbs, fat, or protein, you will experience 2 things:

1. A reduction in lean muscle tissue.

2. A lower metabolism rate.

Put these two effects together and you're on the fast track to making yourself fatter.

Without going scientific on you, what you're basically doing is taking your body off its natural balance, disturbing the basic hormonal processes which are going on inside of you, and kissing your long term weight loss efforts goodbye.

The right diet for long term and continuous weight loss is to follow a balanced diet which contains a healthy amount of all the major food groups (carbs, fat, and protein or 40/30/30--40%carbs, 30%protein, 30%fat). The trick is to get these nutrients from healthy natural sources. This will ensure that each nutrient is of high quality and provides your body with the perfect conditions to lose weight and build lean muscle tissue quickly and effectively.

So to sum things up,

Don't go for any Low-Something or any other deprivation diet. That's just setting you up for a fall.

Tuesday, September 13, 2011

Mirror Your Metabolism

Take a look at the typical American diet and here’s what you get:

Breakfast is the smallest meal of the day, if consumed at all.

Lunch is a decent, moderate sized meal.

Dinner is by far the largest meal of the day, often times consumed late at night.

The problem with this set up? It has you eating your largest meal of the day in the evening hours when metabolism is at its lowest point.

Essentially, the timing and size of meals in the average diet are the exact opposite of what they should be.

To fix this, use what I call the “Mirror Your Metabolism” approach.

Metabolism is highest in the morning, so make breakfast (not dinner), your largest meal.

Beyond that, carbohydrate tolerance is also at its peak upon awakening, which simply means that your body is more apt to handle a high carbohydrate intake in the morning hours (carbohydrate tolerance is at its lowest point in the evening).

This means that you can GET AWAY with a high carb, high calorie meal in the morning, with this meal actually stoking your metabolism to burn more calories throughout the day.

Do you want to eat a big breakfast? Go right ahead; it will benefit both your body and metabolism greatly.

On the other hand, dinner should be the smallest (not largest) meal of the day, and should also limit carbohydrate.

Summary – Here’s how to mirror both your metabolism and carbohydrate tolerance for optimal results:

Breakfast – Large sized meal, higher carb intake

Lunch – Moderate size meal and carb intake

Dinner – Light sized meal, lower carb intake

Friday, September 9, 2011

Post Workout Meal

After a good workout, your muscles are starving for nutrients, especially fast acting carbohydrates and quick absorbing protein. Imagine your muscles as little starving birds screaming out for their mama...well what are you waiting for...feed them already!!! :)

The goals for the post-workout meal is (1) get into anabolic state, (2) eliminate metabolic waste, (3) replenish glycogen, (4) start building muscle, and (5) bolster immune system. However, the window of opportunity opens and shuts very quickly so you need to act fast. After 1 hour, the window begins to close; after 4 hours, the window is shut!

Just like your pre-workout meal, the best ratio appears to be 3 carbs to 1 protein; therefore, about 30 grams of carbohydrates mixed with 10 grams of protein will work great! A quick and easy choice is orange juice and whey protein (a protein powder). Or a peanut butter and banana sandwich will work just fine. The trick is, feed them again 2 hours later...and then again 2 hours after that. So in summary, a small post-workout meal immediately following your workout plus 2 more small meals within 4 hours. Afterward, go back to your normal diet consisting of unsaturated fat, low glycemic carbohydrates, and complete proteins.

What you should and should NOT eat after a workout.

Simply put, aside from water (which you should already know you need) your post workout meal needs to contain two things, and it needs to not contain one. You should be eating protein and carbs. You should NOT be eating fat.

Here's a quick explanation of why you shouldn't eat fat after a workout.

Remember fat is NOT a bad thing (when it's the "good" fat) and it is an important part of everyone's diet. However, there just happens to be a certain time when fat (good or bad) wouldn't be good to eat. This of course is in the post workout meal. Fat slows down digestion. In this case, it would be slowing down the digestion of protein and carbs. This is the exact opposite of what you want to happen.

3 questions about your post workout meal:

1 - How soon should I eat it?

2 - How much protein and how many carbs should I eat?

3 - What foods should the protein and carbs be coming from?

How long after my workout should I eat my post workout meal?

Soon... really soon. As soon as you can. There is this "window of time" that exists after your workout during which it would be the most beneficial for your body to receive it's post workout nutrition. Typically you'd want to try to get this meal into your body within 1 hour. If possible, within 30 minutes would be even better.

Post Workout Protein

Now that you know that time is of the essence when it comes to your post workout meal, this part is going to make a whole lot of sense. See, eating this meal soon after a workout is important, but just because you are putting the food into your body quickly doesn't actually mean the food is being digested and used by your body equally as quick. While eggs/egg whites, chicken, and tuna fish are fine sources of protein that I personally eat daily, they aren't the ideal type of protein for the meal after your workout.

These foods are whole foods, and the protein in whole foods digest pretty slowly. You may have eaten a high protein food in your post workout meal, but by the time the protein is digested and finally ready to be used by your body, a whole lot of time would have passed. This is why the ideal source of protein to eat after your workout is a whey protein powder mixed with some type of liquid thus creating a whey protein shake.

A whey protein shake will be digested by your body much quicker than a whole food because it will be a liquid. And, not to mention, whey protein is the fastest digesting protein there is. This is what makes whey protein pretty much the official choice of most people as their post workout meal protein source. As for how much, try to consume between 0.15-0.25 grams of protein per pound of your body weight (so a 150 lb person would shoot for between 22-38grams at this time).

Post Workout Carbs

Carbs after your workout are actually an extremely important part of your post workout nutrition. Carbs will be used by your body to restore muscle glycogen. If your post workout meal doesn't contain carbs, your body may actually instead break down muscle tissue for this same purpose. That would be a bad thing. Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.

So, now that you know you need them after a workout, what kind do you need? Well, you know all about good carbs and bad carbs by now, right? Funny enough, this is actually the only time when "good carbs" and "bad carbs" switch roles. This doesn't mean start eating cookies, this just means that typical good carbs (whole wheat bread, brown rice, etc) contain fiber, and fiber slows down their digestion. This is actually what makes them "good" any other time of the day. But the post workout meal is all about speed. And when it comes to speed, simple carbs beat complex carbs.

This would be a good time to have your fruits, made up of those simple sugars. I prefer mixing in some frozen berries with the whey protein and water to make a smoothie. Check out the recipe on the right side column.

Tuesday, August 9, 2011

Simple Healthy Eating Habits for Weight Loss and Management

Eating Healthy should be one of our primary objectives in life, and though we all know about the importance of watching what we eat and exercising regularly, we tend to neglect these things, thanks to our busy lifestyles! But managing your weight and staying healthy is not as hard as you think. With just a little more attention to your eating habits, you can make a lot of difference. Adding plenty of vegetables and fruits, eating out less, and eating smaller portions with spaced-out meals are some of the things that can help you stay fit and energetic. We owe this to ourselves and our families. So here are some basic tips on healthy eating habits that you can follow to stay on track!

The content below will not be new to a lot of you, and yet it's always a good practice to revisit your eating habits. Just take a printout and put it on your fridge where you and your family can look at it every day. It's also a great way to make your kids aware of how important it is to watch what you eat! These daily dietery changes can keep you away from obesity and a lot of other health problems!

Never Skip Your Breakfast - This is the most important meal of the day! Try to incorporate fresh fruit, unsweetened cereal high in fiber with skim or 1 percent milk, fat-free, oat and whole wheat breads in your breakfast. And don't forget the protein! This will help you stay fuller longer. Cut your intake of syrups, whip cream and butter to half if possible.

Order Smaller Portions - It's not forbidden to eat out, but try to go for smaller portions or share dishes with friends. Also limit high-fat, high-calorie toppings and condiments, such as bacon, cheese, mayonnaise, sauces and dressings.

Space Out Your Meals - Its very important to eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in over-eating. When you're very hungry, it's also tempting to forget about good nutrition. Have at least 4-5 meals a day and divide your calorie intake between them.

Enjoy Your Food - Sounds silly, but this is really important. Science has proved that it takes at least 20 minutes for the brain to register that you have eaten enough and it sends out "I am full" messages. So chew your food instead of gulping it down; relax and enjoy your meal as it can even psychologically elevate your mood.

Choose Broiled or Grilled over Fried - This option cuts out so much fat and calories with just a little compromise on the taste. And with proper seasonings and sauces, you might not even know the difference!

Choose Lean Meat and Green Salads - Salads are healthy, but they can become high-calorie because of the dressings and other additions. Load your plate with fresh fruits and vegetables or healthy lean meats like turkey or chicken. Choose low-fat or fat-free dressings and limit cheese, eggs, and croutons.

Beware of Sauces and Condiments - You'd be surprised at how many calories are loaded in mayonnaise, ketchup, mustard, sauces and condiments, and they have a very high sodium content! Avoid these or go for lighter options when possible.

Choose Lighter Desserts - It's perfectly ok to celebrate an occasion with chocolate and cheesecake, but for most of your sweet-tooth cravings, settle for fresh fruits drizzled with honey or light whip cream.

Switch to Olive Oil - Even when you saute your veggies, use wine, olive oil, or canola oil instead of regular vegetable oil. Use nonstick cookware or cooking sprays to eliminate the need for oil or butter.

Create Variety in Food - Last, but not least, it's imperative that you include different types of nutrient-rich food in your meals. Eating the same thing everyday is boring and unhealthy; Your daily food selection should include bread and other whole-grain products, fruits, vegetables, dairy products, meat, poultry, fish and other protein foods. Also fill up on fiber as that helps control your cravings.

These are simple daily habits that you can incorporate slowly. Changing your eating style can do wonders for your body and mind. Get to know healthy foods and add them to your meals. It's alright to indulge in your favorite foods, but just make sure you don't over-do it, and make up for it the next day. Just keep these healthy eating tips in mind and enjoy your food. Your body will definitely thank you for it!

Wednesday, August 3, 2011

Importance of Water

By now you probably know that our bodies are made up of between sixty-five and seventy-five percent water. Since water makes up the majority of our being, as well as our blood, tissues, brain, eyes, hair, skin, and joints, it is imperative that proper amounts of this liquid are consumed on a daily basis. Without adequate amounts of hydration, our bodies simply cannot function or operate properly.

Water is truly the life force of the world. This naturally occurring liquid does so much for every living being, and a good deal more than you may realize. Water keeps muscles flexible and pliable; it carries and helps to process nutritional components of food; provides cell structures with the necessary oxygen; it works to cushion joints and lubricate tendons and ligaments; and it helps us to eliminate waste from the body through urination and bowel movements.

Water is all natural, free of fat and calories, and easily absorbed by the body through the stomach and intestines. The body utilizes and expels water in several different ways. In addition to urination and bowel movements, water is lost through vomiting and sweat. People can become easily dehydrated after being ill, as well as while sweating. Many people are not aware of how much they are sweating (especially in hot or humid weather) and do not replenish their bodies with adequate amounts of water.

In order to prevent dehydration and to ensure proper hydration, you must make certain that you are consuming at least an equal amount of water compared to the amount that is being eliminated. Certain individuals, such as the elderly, people who are suffering from illnesses, those training, people who are on particular medications, and young children, are often at a higher risk for dehydration.

Individuals who live in very humid environments, very arid environments, and those who live in high altitude environments must also take extra care to ensure enough water is being consumed regularly. If you are traveling, and when you are working out, you should make sure you are continually stopping to sip on water so that hydration levels in your body remain in balance.

The actual recommended amount of water to be ingested per day varies a bit due to general health conditions, medication issues, age, and even gender. Your activity level, the time of year, and weather conditions also factor in to the amount of water you should be drinking daily.

As we age, our sense of thirst has a tendency to decrease. A good rule of thumb for adults is to drink about six to eight, eight ounce, glasses of water (or suitable fluids) each day. If this seems like too much, another way to determine a recommended dose for you is to take your weight and divide it in half. This number is equal to the total amount of fluids (in ounces) you should be consuming per day.

Please keep in mind that not all liquids hydrate well. Beverages that contain alcohol or caffeine can actually cause the body to dehydrate. Sodas contains a good deal of sugar (and often caffeine) and also do not hydrate properly. Take a bit of time and research healthy fluids that will factor well into your daily diet and dietary needs. Of course there is really no substitute for pure, clean, good old-fashioned plain water.