UNDERSTANDING THE BASICS OF CALORIES
Diet & Nutrition

UNDERSTANDING THE BASICS OF CALORIES

VOCABULARY There are three types of calories that come from the food we eat: Carbohydrates Proteins Dietary Fats Pure Carbohydrates (Complex): derived from non-animal foods (rice pasta, beans, bread, potatoes, fruit, yams) Manufactured Carbohydrates: anything usually made with flour or sugar (cakes, cookies, candy, and desserts) Fiber: the body lacks enzymes to break down and does not…

HOW TO DIET THE RIGHT WAY
Diet & Nutrition

HOW TO DIET THE RIGHT WAY

One thing that we already know is that starving yourself and calorie deprivation will fail when it comes to long term weight loss.  In order to be successful, you must stimulate the body to release fat without going into the “flight or fight” mode.  And this is how it is done… Smaller meals (6 times…

THE GLYCEMIC INDEX
Diet & Nutrition

THE GLYCEMIC INDEX

The Glycemic Index (GI) is a scale that measures the speed at which 100 grams of a carbohydrate enter the blood as sugar. The index assigns numbers to carbohydrate foods based on the speed at which it is consumed.  In order to build muscle mass, you need to increase your caloric intake from carbohydrates.  Dieters,…

GETTING YOUR METABOLISM BACK ON TRACK
Diet & Nutrition

GETTING YOUR METABOLISM BACK ON TRACK

When most people begin dieting they are usually under the impression that eating less often or skipping meals will do the trick. I have a good friend who once told me, “I skip breakfast in order to bring my calorie intake down every day.” This, actually, is the worst thing that you can do when…

THE BASE DIET
Diet & Nutrition

THE BASE DIET

The first step in accomplishing fat loss and gaining lean muscle mass is to establish a base diet or reference point.  This diet tells you how many calories you need each day to maintain your current body weight and muscle mass. This is the superior approach to any other method, thus; how you eat will…

GETTING LEAN
Cardio Training | Diet & Nutrition | Lifestyle | Weight Training

GETTING LEAN

When you drop body fat you increase your metabolic rate.  Lower fat storage will alter the body’s release of insulin and the body will act like an insulator slowing down thermogenesis. Thus, the leaner your body becomes, the less your body produces insulin. We already know that dieting alone and just adding cardiovascular training to…

ENDOMORPH DIET PLAN
Diet & Nutrition

ENDOMORPH DIET PLAN

If you are an “endomorph” your body type is one that tends to have a higher body fat percentage.  We all have a genetic predisposition for carrying a certain amount of body fat, moreover, we all have a unique way of placing that fat throughout our body. Endomorphs, most of the time, find that it…

H2O
Diet & Nutrition

H2O

Water is the main component of blood and it transports nutrients to tissues while removing toxins for metabolism disposal.  If you don’t drink enough water you will slow down your metabolic rate.  If you are consuming caffeine, low carbohydrates, and high protein in your diet YOU MUST drink up!  These healthy diet plans with exercise…

THE TRUTH ABOUT SUPPLEMENTS
Diet & Nutrition

THE TRUTH ABOUT SUPPLEMENTS

In my experience, there are a few supplemental nutrients that will help with fat loss.  One thing that you must understand is that without the proper diet and exercise these “supplements” will not work. The most effective supplements that you can take while reducing your caloric intake with a healthy diet plan and exercise are…

THE POWER OF GENETICS
Diet & Nutrition | Lifestyle

THE POWER OF GENETICS

Genetics play an infinite role in how lean a person can become.  Studies have shown that if a parent is overweight, the child has a 40% chance of becoming clinically obese.  If both parents are obese, the likelihood goes up to 60%. There are three factors that contribute to the total number of fat cells…