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If you have been reading this site, you now know the importance of eating a diet high in antioxidants. Not only are antioxidants essential for maintaining a healthy internal environment, but they are also very valuable in creating a clear complexion. ….
This short video comes from The Today Show, and is a simple recipe for a breakfast shake that will provide you with cancer-fighting antioxidants, proteins, and plenty of fiber, vitamins, and minerals in order to start the day off right. ….
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Pretty simple, and trust me, this thing is delicious! ….
Please feel free to pass this along so others can get the benefits as well. …
To your success in health and wellness, …
Paul
Hey all, here’s a short video from a great fitness coach explaining four simple and effective exercises you can do to tone, sculpt, shape, and tighten your rear end. This is great for both men and women, and the best part is you can do it in the privacy of your very own home.
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ENJOY!
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I hope you enjoyed this video! Trust me these are really effective and the best part is they are much easier to do that squats and lunges. …
Please pass this along to your friends if you found it helpful! …
Paul
Today I want to discuss something that I know a lot of men are concerned about, but are way to embarrassed to ask for help about, man boobs!
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When I say that I say it with the utmost empathy, because throughout my childhood and a good part of my early adult life I too struggled with excess fat on the chest which left me with crippling fear of removing my shirt in public. I was actually so self-conscious about this problem that it held me back from playing many sports in high-school that I really loved to play, but that is not important right now. What I want to do today is give you exactly what I used to get rid of my chest fat, and give you a little bit of history of how long it took me and other tips and tricks I can throw your way.
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The first thing you should realize is that for men, getting rid of excess chest fat is difficult. It doesn’t come off very easily, and if you are like I was, it will take time, patience, and dedication. I tried for years to melt that chest fat off in a month or two, but it wasn’t until I finally decided that I would give myself a year to achieve this goal that it actually worked out and happened.
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The trick is this…….
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Combine a moderately healthy nutritional plan with high-repetition chest exercises (pushups) that are aimed at toning and firming the chest without building too much muscle.
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1. Healthy Nutritional Plan
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This means simply eliminating late night junk food, excess sugar, and stuff that will prevent you from using fat as fuel during your chest toning workouts. Drop the sugary drinks (soda, juice, etc), switch from fried potato chips to baked potato chips, and stop putting regular butter or margarine on your food (instead grab some of that low-calorie margarine from your grocery store). And finally, too much salt can give you a “puffy” look, which attributes to the look you are trying to get away from. A great way to reverse this is to eliminate high-sodium foods and increase your water consumption.
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2. High-repetition chest exercises to tone the chest
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Now this is really key to achieving the lean chest look that you are searching for, and you should try to do this 2-3 times per week, as an adjunct to a total-body exercise plan. I used the exact plan found in my Guerrilla Weight Loss Program for about 3 months, which helped me reach my goals, but I will give you the basics for a toned chest right here.
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Pushups- These are great for toning the chest and they require zero equipment. Perform 5 sets of these with about 1 minute in between each set, and take each set to complete failure. When you go to failure on each set, you stimulate the fibers that are responsible for giving you a lean, toned look.
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Incline Pushups – This is the same thing except is will focus on your upper chest. Simply put your feet up on something stable such as a table, chair, or bed. Perform the same repetition scheme as you would for the regular pushups, except limit yourself to 2-3 sets when performed after the regular pushups.
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Decline Pushups – Just as the incline pushups except your upper body is elevated. Place your hands on a stable table or piece of furniture, and perform only 1 set to complete failure. Do this at the end of your other sets of pushups. The reason we only do 1 set is because we want to tone this area but we don’t want to stimulate too much growth at the bottom of the chest, which seems to occur quite easily with the lower chest.
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On each successive workout, alternate between doing regular pushups first and incline pushups first.
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The key to getting a nicely toned and developed chest is to be consistent and not to expect results immediately. Give yourself plenty of time, go through the exercises consistently and be patient.
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One last note for achieving success with this is that without losing fat off of your body you wont be able to lose the man boobs, so keep that in mind as you go through the process of trying to tone and carve out your pec muscles.
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As I mentioned earlier in this article, I used my Guerrilla Weight Loss Program step-by-step for almost 3 full months, and with this I was able to really kick-start my transformation. You can find out if it is for you by clicking here: Guerrilla Weight Loss
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I hope this helps you men out there lose the man boobs and stop suffering from the embarrassment like I did when I was younger.
Remember when mom said not to stay up past your bedtime? Well it turns out she was right!
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This video from NBC’s The Today Show explains this and many other “harmless” habits that you may be doing that are aging you faster….. Without you even knowing it!
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Hopefully you learning something you didn’t know before! ….
Feel free to pass the link onto others who you may think can benefit from this video. ….
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To your success in health and wellness, …
When it comes to effective and successful weight loss, it is essential that you stick to the dieting methods that work best. There is not trick to losing weight, it simply requires smart choices, dedication, and persistence.
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Since successful weight loss lies heavily on nutrition, here are the top three dieting mistakes that are most likely to hinder your chances of successfully losing weight:
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Eating too much too late in the day.
Eating carbohydrates alone at a meal.
Not eating breakfast.
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Let’s take a closer look at these three dieting blunders.
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Eating too much too late in the day:
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It is no surprise that we burn fewer calories later in the day, simply because we are less active at this point. In order to ensure you are burning fat rather than storing it, make sure to eat the bulk of your caloriesearlier in the day. By 3pm, your meals should be lighter in calories than the meals you eat earlier in the day.
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For example, it is smart to eat healthy sources of complex carbohydrates for breakfast and lunch, things such as oatmeal, whole-grain breads and pastas, and fruits. But after that 3PM mark (unless you are extremely active later in the evening), stick more to vegetables and light sources of complex carbohydrates along with sources of lean proteins (chicken, fish, lean beef, etc)
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Eating carbohydrates alone at a meal:
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One of the biggest mistakes someone can make that will hurt their chances of weight loss is not mixing carbohydrates, proteins, and fats at every meal. Eating carbohydrates alone causes a rapid emptying of the stomach, meaning less satiety and increased hunger. Eat a combination of carbohydrates, proteins, and carbs at every meal to slow down the rate of digestion, which will keep you feeling full for longer and thus prevent overeating.
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Not only does eating carbohydrates alone increase your hunger, but it actually has a more dramatic effect on insulin stimulation, which you probably know by now is responsible for the easy storage of fat. When you throw in some proteins and healthy fats with your carbohydrates, you will prevent this drastic insulin spike and thus create an internal environment that is better at burning fat and calories, as opposed to storing them.
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Not eating breakfast:
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This is the biggest culprit of unsuccessful weight loss programs. Eating breakfast is essential for many weight loss benefits. Eating breakfast stimulates the metabolism, gives you more energy, and prevents overeating later in the day. Skipping breakfast is a surefire way to fail in your weight loss venture.
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There are so many important reasons to eat something for breakfast, and even if you are not into “breakfast foods”, you can still benefit by being creative and getting some quality calories into your system. There are healthy breakfast shakes available, you can have a glass of low-fat milk, and you can even have the leftovers from last night’s dinner.
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Be warned – The worst thing you can do is skip breakfast, and if you don’t get that metabolism stimulated first thing in the morning, you will put yourself at a HUGE disadvantage when it comes to shedding those extra pounds.
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If you are trying to lose weight, you must follow those who know what it takes to successfully shed weight and keep it off. Follow these guidelines and you will set yourself up for successful weight loss.
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I hope you found this to be useful, and I hope it helps you on your journey to successful weight loss.
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If you know anyone who can learn from this article, please feel free to forward it and post it on any of the sites listed below.
I know a lot of you are writing me to ask why it seems so difficult to actually lose weight in this day and age. So I would like to address a few of the big problems that I see over and over again with some of my clients as well as those of you I have been working with online.
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Some of the biggest problems I’m seeing is that we are approaching weight loss with the attitude that it is going to be a struggle and that it is going to be one of the toughest things in the world to do. It’s true that yes, losing weight is a struggle at times, but the biggest reason it seems like a struggle is because before we even start we have ourselves convinced that this will be the case.
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The word “diet” is really a big problem today, and it’s not because it’s a bad word, but because of the associations attached to the word. For example, I consider my nutritional habits to be my “diet”, but another person may consider a “diet” to be that situation they put themselves in when they need to lose weight. So the solution to this is either to break the association that you make with the word “diet”, or better yet eliminate it altogether from your vocabulary. Instead, what I suggest you do is think of it as giving yourself a lifestyle makeover, which sounds more like a permanent change in habits as opposed to a temporary fix that is going to result in failure 100% of the time.
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So you’ve broken the negative association to the word “diet” and you are ready to make the changes, but where do you start and how do you ensure you don’t fail?
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The first thing you absolutely must do is forget about being skinny next week, forget about being skinny in one month, and basically forget about being skinny altogether, because while it is important to keep your eyes on the ultimate goal, it is not fair to expect your body to be at an unrealistic goal in a short period of time. I like to think of it as if you were going to school again, you can’t expect to get all of the material memorized in a week, rather you have to go step-by-step and go to classes, do the homework, take the tests, and then in a few months or even a year or so, you will reach your goal. Small, stead, consistent steps are what is really required to attain such a lofty goal, and believe me, reaching your weight loss goals is a lofty goal. Even if you only have 10lbs to lose, don’t aim to do it in a week, rather aim to make it a goal that will follow along as you make the necessary adjustments in turning your life into one that is healthier.
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The best steps to take are small ones, and I mean very small steps that are so small that you barely even notice you are taking them. For example, you can replace one unhealthy food item for a healthy item just once per week. This can be anything; it can be drinking one glass of water instead of one sugar-filled soda per week, or eating more vegetables with dinner and cutting back on the pasta, or the potatoes. And the goal should be to make small changes like this on a regular basis. Today you make one small change that you will start to incorporate on a regular basis, next week you add another small change where you can. These changes should range anywhere from dietary changes to exercise changes. And the key is to incorporate such small changes on a consistent basis that you barely notice them, which will add up over the course of a few months and even a few years. Imagine if you will, you make one change every week for the next year, while these changes may seem so incremental as they start, within the year you will have completely revamped the way you live, and this is the real key to successfully losing weight. Before I give you a nice visual example of what this may look like, you have to realize that this is purposely a slowly built process that is meant to take some time. It has been proven over and over again that weight loss is no quick fix, so consider this “slow and steady” method because I am a living example that it works, and it is easy to maintain.
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Let me give you a visual of how this may look over the course of 3 months, assuming I make a small change to my lifestyle one time per week only.
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Week 1 – I eliminate one-third of the complex carbohydrate I eat at dinner (ie. I take away one-third of potatoes, pasta, or breads from dinner)
Week 2 – I make sure to walk 10 minutes twice per week (In addition to my regular walking throughout the day)
Week 3 – I drink 1 extra glass of water per day
Week 4 – I drink 1 less sugar-filled beverage per day
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That is 1 month, and while I only made 1 change per week, you can see that after this month is over I’ve made some slow but important changes to my lifestyle. Now imagine three months of this behavior, and you will see that drastic changes have been made, but since they were incorporated so slowly my body didn’t go into shock, I didn’t experience any pain, I didn’t do anything extreme, I simply made very small but manageable changes to my day-to-day habits, which added up to major changes over time.
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If you feel that even this is too drastic, then spread it out over the course of 4-6 months, or even more. The point I am trying to make here is that you can achieve anything, you just have to be armed with the proper tools to do so, and the FAD diets, and the overnight fixes are not going to help. You have to envision yourself being able to follow through with the changes you make, so incorporate things that you know you can do. If you make a change that is too drastic for yourself, don’t make it, it’s as simple as that. Small changes, strategically incorporated into your lifestyle will be miraculous for your weight over the long haul, and that is really what we want.
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There is one very important thing that should be mentioned and that is that none of us are perfect. At some point or another, we all screw up and stray from our healthier ways, but no matter how bad you screwed up or strayed from you healthier lifestyle, put it behind you and look to the future. You can’t go back and fix the mistake, you can only get back on track and do your best from that point on. Also, don’t be hard on yourself, just take note of how you felt after you made that mistake and remind yourself of this the next time you are tempted to cheat.
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And one last very important thing you must do if you want to succeed and still keep your sanity is to incorporate a day, once per week, where you treat yourself to something you enjoy. Now ideally, you would reward yourself with something that isn’t food, such as a massage, but you should learn to have at least 1 “cheat meal” per week, when you allow yourself to have what you enjoy. This is an effective tool in helping you stay focused and motivated to live a healthier lifestyle throughout the rest of the week. And on top of keeping you satisfied psychologically, a cheat meal is actually a great way to give your metabolism a boost once per week, which can help you actually burn more calories throughout the week.
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I hope you find this to be a great value on your quest for weight loss. ….
If you liked it, please feel free to pass it along to your friends.
It has been said that diet is responsible for 90% of your weight loss success, and while this number may vary depending on who you ask, everyone will agree that it if you want to learn how to lose healthy weight, nutrition is highly important and by far the most important factor that will determine your success.
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In order to get the most out of your weight loss efforts, it is imperative that you know which foods are the best for both burning fat and preventing it from being stored on your body. Here are five amazing fat-fighting foods that you should consider adding to your nutritional regimen if losing weight and keeping it off is your ultimate goal.
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Fat-fighting superfood #1: Nuts
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Yes, nuts are high in fat and calories, but they are loaded with the healthiest type of fats, they are loadedwith fiber which helps keep you full, and they are loaded with many key vitamins and minerals that are essential to losing quality weight.
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The key here is to choose the right kind of nuts. Avoid anything that is covered with flavoring, sugars, salts, etc. Learn to love the natural flavor that nuts have to offer, and you will gain the amazing fat-loss benefits that are there for the taking. The best nuts are almonds, walnuts, and pecans.
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Fat-fighting superfood #2: Low-fat dairy products
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There have been numerous studies that have shown the amazing weight-loss benefits of low or fat-free dairy products. Always aim for dairy products with no more than 1% milk, and avoid those with added sugars. Milk, yogurt, and cheese are all great choices and are delicious to boot.
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Fat-fighting superfood #3: Eggs
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Eggs have gotten a bad rap in the past, namely due to the high cholesterol content of the yolks. New research has shown that the negative effects of the yolks are not as dramatic as once thought. While this is the case, it is important to not go overboard and eat too many yolks. If you are going to go for fresh eggs, try to eat 1 yolk for every 3 egg whites you use. Great alternatives are packages egg products that are low in cholesterol and usually fat-free.
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Fat-fighting superfood #4: Chicken Breasts
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Chicken breasts are a staple food in the lives of almost every fitness professional in the world. The reason for this is because they just plain work. They’re loaded with fat-fighting protein, are extremely low in fat, and contain the essential nutrients required to maintain an amazing body. It isn’t necessary to eat them plainly, add spices and other low-fat items to spice them up and try to incorporate a few boneless, skinless chicken breasts into your meals every week.
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Fat-fighting superfood #5: Fish
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Fish popularity is at an all-time high, and for good reason, it is delicious and super nutritious. Not only does fish come in a wide-range of flavors and textures, but it has one of the best nutrition profiles of anyfood in the world. Some fish come loaded with heart healthy omega fatty acids, and some come with almost nothing but protein. Great sources of fatty fish include salmon and orange roughy, while other lean sources of protein may include talapia, haddock, and many others.
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Check out the nutrition profiles on your favorite fish, and be sure to mix up a fatty fish and protein-filled fish.
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I hope you find this useful and I hope you can start to implement some of these SuperFoods into your daily nutritional regimen.
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Please share this with your friends who you think can benefit from it.
This isn’t my typical weight loss post. As a medical doctor, I’m concerned about many of the possible underlying causes of obesity. This video takes a look at FIVE possible medical conditions that may be hindering your weight loss efforts.
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After viewing this video, please feel free to comment and/or ask me any questions or concerns regarding this video.
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Enjoy!
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I hope this was an educational and informative video. When I saw it on TV I knew I had to share it with you!
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If you know someone who could benefit from this video, please feel free to send them the link.
Today we’re going to discuss an important topic that I know many people are unaware of, and that is exactly why drinking alcohol makes us gain weight.
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Here’s the thing, alcohol is loaded with calories, there’s really no big surprise here, and when you consume too many calories, especially in liquid form, your body converts them very easily to fat. Now if it was all about “just the calories”, then there would be some easy ways to get around this, such as drinking your alcohol with some foods that tend to slow down digestion and slow the insulin response which causes the calories to be stored as fat. BUT, and this is a huge BUT, the big reason why alcohol is making us fatter is a hormonal reason.
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When it comes to drinking, I know many of us are guilty of thinking that they’ll just burn off the extra calories the next day (I know I’m guilty of thinking this way too), but the real reason that alcohol causes us to gain weight so tremendously easy is that it actually BLOCKS and INHIBITS the release of certain fat-releasing and burning hormones. For the life of the alcohol in your system, that is, the amount of time it takes to be fully metabolized by your body, it completely shuts off your body’s ability to mobilize any fat, thus you are not physiologically able to burn any fat when you drink. What’s more is that alcohol also has the ability to prevent muscle building. Thus, if you just came from the gym and had a great workout, then decided to head out and have a few drinks, you have most likely severely limited the positive effect that your workout had on your body.
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I don’t want to completely turn everybody off from alcohol, because it is a great thing to include in our social lives, and it has a big role in many of our lives. What you should take away from this is the knowledge of why alcohol makes us fat. Excessive, chronic intake of alcohol is a surefire way to pack on the pounds, even if it’s just light beer you are drinking.
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There have been plenty of studies done over the years that have shown the benefits of drinking a glass or two of red wine per day, and if you can limit yourself to the recommended volume, you should be safe. What’s more is that the hormone altering effects of alcohol don’t really show themselves until you surpass this volume of intake. So alcohol is relatively safe when you limit yourself to just 1-2 ounces per day.
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To enjoy alcohol without packing on the pounds, you should try to limit yourself to no more than two drinks per day. And from a calorie perspective, choosing lower calorie drinks will obviously also help you stay leaner more so than high-sugar drinks.
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I hope this was educational and will help you make smarter decisions on your quest for weight loss success. If you want to share this with others, please feel free to do so.
