Tag Archives: fat loss

5 reasons to Use HIIT, So You Don’t Hit a WALL in Your Fitness Journey

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Lauren Rae

Contributing Writer

5 reasons to use HIIT, so you don’t hit a WALL in your fitness journey


Are you stuck in a fat-loss rut? The work is going in, and no inches want to budge. Our bodies like our levels of physical output to stay the same and to be able to plan for famine (by holding onto necessary fat stores). Well… Who said our body is the one running the show?! Using techniques to cause muscle confusion and heart rate fluctuation will stir things up and have your body letting go of tricky fat stores.

HIIT, also known as the Tabata method, is defined by a workout that alternates quick bursts of activity followed by fixed periods of  less-intense activity or even solid periods of complete rest.

1. More effective workouts in shorter periods of time.
Do you have a busy schedule with “not enough” time to train? 20-minutes of HIIT intervals is just as effective as an hour of steady heart rate training.
2. Burn more fat. Period!
The intense effort sparks serious fat-loss as well as an extended recovery period therefore burning more fat for longer periods of time post-workout.
3. No Gym membership necessary
Skip the gym for some fresh air and try sprint intervals outdoors mixed with jump-ups on a park bench or bleachers.
4. Heart health
Pushing past the aerobic state into anaerobic, fluctuates the heart and strengthens it by increasing your cardiovascular health. Proper rest periods ensure you never reach a catabolic state (muscle breakdown).
5. Fight workout boredom
Ever find yourself tired of looking at the walls in between sets? HIIT training will have you so focused on your rest period in between intervals you won’t have time to be bored!

Try HIIT for 15-20 minutes a day 3 or 4 days a week and watch your transformation begin! Let me know what kind of interval training YOU do at www.facebook.com/laurenraefitness.

 

~Inspired wellness by Lauren Rae

 

 Bio:

   Lauren Rae LIFE ~ Inspired Wellness incorporates a total transformation systems utilizing personal training, nutritional and lifestyle coaching to help reveal the person you’ve always wanted to see and be.  Building and maintaining relationships in the health and wellness industry as well as the fitness community throughout the west coast, Lauren Rae is currently working with Dalla’s elite personal training company TrYm Fitness as a NASM certified personal trainer. Lauren Rae is also a FitLife.tv ambassador creating video content to empower others to live an inspired life.

 Lauren Rae’s website is currently under construction. Please check back soon for updated information, follow her on twitter @LaurenRaeLIFE or facebook profile http://www.facebook.com/LaurenRaeLIFE

 

 

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Bodybuilding Tips – How To Build Lean Muscle

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Bodybuilding Tips – How To Build Lean Muscle

To build lean muscle and burn fat you need to undergo intense workouts. Training with lower intensity only burns calories during the activity. As soon as you stop the exercise, you will stop burning extra calories. This is because low intensity training hardly elevates the metabolism. However, intense training elevates the metabolism during the exercise and maintains this elevated state for up to 48-72 hours. Here are a few ways to add more intensity to your workout.

1) Perform shorter bouts of exercise – Short, training session (30-45 minutes) stimulate growth hormone release and minimizes the release of cortisol. Cortisol is a hormone that is released by your adrenal glands to help the body deal with a fight or flight response. It is often referred to as the “stress hormone.” If cortisol continues to be released into the system, fat gain will occur. This is because cortisol will breakdown your muscle for energy and increase fat deposits, especially in the abdominal region.

2) Cut down on your rest between set – You won’t be able to lift as much weight but cutting down on the duration of your rest between sets will keep your heart rate up and have you burning more calories. Shorter rest periods also cause the greatest increase in growth hormone response. Here’s an example of varying the rest periods between sets:

Start with moderate weights and rest 1 minute between sets. Then, lift heavier and rest 3 minutes between sets. Return to 1 minute rests for the next couple of sets and finish with only 30 seconds rests between your final sets. This can be applied to any muscle group.

 3) Use Intense Exercise Techniques – Using intense exercises techniques such as super sets or drop sets can really aid in burning body fat and building muscle. Learn more about different techniques here:

Bodybuilding Techniques

 4) Focus On Recovery – Getting enough rest after exercise is essential to not only high-level performance in the gym or field, but for muscle recovery and rebuilding. The primary goal, in recovery, is to get at least 7 hours of sleep per night. This is critical because only when you sleep does your body begin rebuilding, repairing and strengthen itself.  If you can’t get seven continuous hours of sleep, try to work in a nap during the day. The best approach is a 20-minute “power nap”.  The power nap has many benefits including increased alertness, stamina, motor performance, and improved muscle memory.

Include a Recovery Day  - Since rest and relaxation is the time your body packs on lean muscle and creates the results you’re looking for, be sure to take one day and completely rest from exercise. Don’t feel guilty about taking a day off, over training is counter productive. As the saying goes, “Muscle is built in the bed, not in the gym.” Also, keep in mind that continuous training can actually weaken your system and set you up for injury.

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Calculating Calorie Requirements

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Jon-Carlo Astorina

Contributing Writer

Calculating Calorie Requirements


*Note: Every BODY is different. What works for one may not work for another. Without a personal evaluation it is not possible to formulate a “cookie cutter” plan that is guaranteed to work. The following details are what I have found to be, generally, successful methods. *

Putting a diet together can be a daunting task. Follow these simple guidelines to put together a diet that suits your goals and needs.

Taking your body type into consideration, use the below equations to determine your caloric baseline.

Endomorphs – body weight x 14.

Mesomorphs – body weight x 15.

Ectomorphs – body weight x 16.

*Example: A 200 pound endomorph would have maintenance of approximately 2,800 calories.

If the goal is to gain, you want to do so slowly. Bulking does not mean stuff your face with junk food, nor does it mean eating until you burst, every chance you get. You want to put on muscle, not fat. I recommend starting by adding 500 calories to your maintenance number. Track your weight weekly and when you stall, simply add another 100 calories at a time.

If the goal is to lose weight, subtract 500 calories from your maintenance number. Just like with bulking, you want the change to be slow. Losing too much too fast will result in muscle loss, not fat loss.

Once your calorie requirements are determined, you need to figure out where the calories will come from. The general guideline I start with is 50:30:20 (Carbs, Protein, Fat), give or take a little…

For example, if our 200 pound subject wants to gain muscle, he would need roughly 3,300 calories per day to start. With 20% of his calories coming from fat (approximately 73 grams of fat). With 50% of his calories coming from carbs (approximately 413 grams of carbs). With 30% of his calories from protein ( 250 grams of protein; That’s 1.25 grams/lbs of body weight). I would formulate the diet as follows, to round the numbers evenly and bring the protein a little higher:

70 grams of fat = 630 Calories
400 grams of carbs = 1,600 Calories
275 grams of protein = 1,100 Calories

Total: = 3,330 Calories
When trying to cut weight, I calculate it slightly different. I start with fat again and assign 25% of my calorie allowance. Protein comes next at a strict 1.5 grams per pound. Carbs follow in whatever amount is left to fill the calories.

For example, if our 200 pound subject wants to lose weight he would be looking at the following calories:

200×14 = 2,800 maintenance.  2,800 – 500 = 2,300 calorie diet.

63 grams of fat (25%) round down to 60 = 540 calories
300 grams of protein (1.5g per pound) = 1,200 Calories
140 grams of carbs (remaining calories) = 560 Calories

Keep in mind, a good carb meal or “reefed” is recommended weekly when taking in less than 1 gram of carbs per pound of body weight.

 

Good Luck!

 

 

 

 

 

  Bodybuilding Accomplishments:

 2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

 2012 NGA Heart of America Natural Classic

3rd Place Professional

 

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

 

 

 

 

 

 

 

 

 

 

 

 

 

BIO:

 

JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.

JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

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Blasting That Belly Fat!

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Jay Johnson

Contributing Writer

When you think of getting rid of pesky belly fat what do you think of?  Many of us think about diet and probably a series of ab exercises…there are even certified trainers that may say “Neither of these matter!  It’s all about the cardio!”.  The fact is there is some truth to all of these things, which means that they can all play a roll in blasting YOUR rolls and exposing those abs like you want to.
First of all…I have some great news for all of you: you DO have abs!  Yes even you over there in the corner making a donut with your hands out of your belly button.  They are there and they are working for you as we speak…we just need to work them harder as well as dust them off.  When you approach this goal, which I am assuming that for most of you is to burn the BAD and get the GOOD before it warms up; you should make sure that you are equipped for this task and have the correct tools.  When I say “tools” I don’t mean an ab roller, food scale, diuretics, corset etc. what I mean is that you execute enough on each component of your goal so that you are happy with how you look AND you are still eating and doing what you want!
Your tools in their simplest form would be as follows: cardio, diet, weight training and most importantly motivation. I know that this sounds like a lot but there are ways to simplify this monster into something that you can do…yes you can, don’t argue.
Cardio is recommended 2 – 3 times a week and should consist of intervals of high and low lasting for thirty minutes…OR you could have your cardio last in as little as 4 minutes and burn more calories after the fact than you would doing the thirty minute variety.  This sounds crazy because it is, but it is well worth the extra effort to make it happen.  By yourself I would recommend the thirty minute variety as the four minute version is intense and performed in a specific manner.
Diet is recommended by most as a “Lifestyle Change” so you don’t feel like you’re torturing yourself…but you most likely are.  This “Change” is usually an everyday habit with maybe one cheat day per week.  Once again I do not like this approach and would not recommend it to anyone trying to torch belly blubber in time for swimsuit season…and by the way: side note…diet is not believed by me to be 80% of your goal as you may have heard before now…I give it 50% at the most since I feel as though I can help you with more than 20% of your goal consistently.  Anywho, dieting can be mentally exhausting and it can be hard to stay motivated to do this all day every day.  There is a reason that systems like Weight Watchers have become so popular: here is YOUR number…now hit it and you will lose weight…that’s it!  What this does is it takes something complicated like an entire diet and it simplifies it into smaller numbers that are easy to track, making it much easier to stay on top of.  As a result I set my diet plans up with this idea in mind so that you do not worry so much about what you are eating but just how much…and you are happy in knowing that thanks to everything else, you tend to burn up more anyway :-) .
Third is your weight training.  First of all lifting weights does not make you bulky…lifting obscene amounts of weight with bad form is what makes you bulky…just kidding, do not try this at home.  When it comes to toning up all over but even in the abs, weights can be your best friends if done correctly and in the correct rep ranges etc.  you need to build that muscle as it will boost your already boosted metabolism and get your belly blasted even faster!  Please do not be scared of the weights, they WILL accelerate things for you when done properly!
Lastly is motivation.  Get motivated and stay there!!  If you read this and feel a spark to get it done…do it then!  Once that spark lights do not let it go out…keep it lit and your blubber will burn as a result of it!  Holding on to motivation is seeing results, success stories, videos or whatever else to keep you going.  I promise you once again that EVERYONE has abs…some just need to dust them off, fuel them better, make them pop and keep them popping.  It is so much easier than you think or realize, you just have to get started and run to it.  As long as you know what you are running to you will get there with proper direction and know how.  Get your direction by reading, watching videos, asking others or asking a trainer!  It can be done…and it can start today!

Jay Johnson (CSCS) is a certified personal trainer, fitness model and writer based out of Charlotte, NC.  Working out for nearly ten years and training for seven of them, Jay has bettered the bodies of a wide variety of clientele from former Miss USAs to top strength and endurance athletes.  In 2009, Jay obtained his BA in Psychology from East Carolina University while minoring in Biology.  Jay’s writing can be found on Bodybuilding.com addressing issues that many of us face in the gym ranging from motivation, to technique, to choosing the correct foods to eat on a daily basis.  Jay’s training philosophies are one of a kind; reflecting years of research and much hands on testing in the gym these newly created techniques and principles will revolutionize the way we work out on a daily basis.  Although very different, these unique training programs and techniques have built average bodies into obtained goals at a greatly accelerated pace when compared to our more traditional training protocols of the past.

Spring 2012 marks the dawn of Jay’s newest project, Muscle Lab Performance, which will utilize his newer and more superior (not to mention) more condensed and efficient methods to create better bodies everywhere.  If interested in obtaining your goals on an accelerated path while looking better than you ever thought was possible, send an email to musclelabperformance@gmail.com for more information on rates and to get started!

Facebook Page: Muscle Lab Performance

 

 

 

 

 

 

 

 

 

 

 

 

www.jbtlabs.com

Fat Burning Recipe – Turkey Taco Salad

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(All Fat Burning Recipes are 300 calories or less)

Ingredients:

2 oz ground turkey

1 1/2 cups romaine lettuce

1/4 cup red kidney beans

1/4 cup cheddar cheese

1/8 cup onions

1/2 oz tortilla chips

2 tbsp salsa

Old El Paso Taco Seasoning (40% less sodium)

Directions:

Brown turkey and then add the taco seasoning.

Chop lettuce and add kidney beans and onion. Rinse the lettuce, onion and kidney beans.

Add the turkey and cheese to the salad.

Crush tortilla chips and add to the top of the salad.

Add salsa and enjoy!

Servings:1

This meal contains 293.1 calories, 10.5 g of fat, 25.9 g of carbs, 7.2 g of fiber and 25.3 g of protein.

www.jbtlabs.com

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Bodybuilding Tip – How To Get Lean

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How To Get Lean – Tip #1

Focus On Recovery – Getting enough rest after exercise is essential to not only high-level performance in the gym or field, but for muscle recovery and rebuilding. The primary goal, in recovery, is to get at least 7 hours of sleep per night. This is critical because only when you sleep does your body begin rebuilding, repairing and strengthen itself.  If you can’t get seven continuous hours of sleep, try to work in a nap during the day. The best approach is a 20-minute “power nap”.  The power nap has many benefits including increased alertness, stamina, motor performance, and improved muscle memory.

 

Include a Recovery Day  - Since rest and relaxation is the time your body packs on lean muscle and creates the results you’re looking for, be sure to take one day and completely rest from exercise. Don’t feel guilty about taking a day off, over training is counter productive. As the saying goes, “Muscle is built in the bed, not in the gym.” Also, keep in mind that continuous training can actually weaken your system and set you up for injury.

 

 

http://www.jbtlabs.com/

Indian Sambar Rice

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(All Fat Burning Recipes Contain Less Than 300 Calories)

Ingredients:

Green Beans (snap), 1 cup

Cabbage, fresh, 2 cup, chopped

Broccoli, fresh, 0.5 cup, chopped

*Basmati Rice Medley-Trader Joe’s, 0.5 cup

Olive Oil, 2 tbsp

*dry red lentils, 1 cup

*Raw Toor dal – 0.5 cup, 2 servings

Curry powder, 1 tbsp

Turmeric, ground, 0.25 tbsp  

 

Directions:

Cut Cabbage intp long pieces. Put oive oil in the cooker and once it heats up,put in the cabbage. Leave for about 2 minutes then add the Sambar (Curry powder ),Turmeric and Jeera Powder.

Let the spices cook.Then put in the frozen beans and broccoli. Let it cook for about 2 minutes, then add the rice and lentils (Wash both before doing so). If cooking on a stove top, let it cook until the lentils soften. Add 5 cups of water.

You could add more water if needed.  

 

Servings:7

(each serving is one cup)

 

This meal contains 258.5 calories, 4.8g of fat, 40.2g of carbs, 9.2g of fiber and 15.4g of protein per serving.

 

www.jbtlabs.com

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