Try This Slow Cooker Moroccan Chicken Recipe!
By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com
Moroccan cuisine contains an exquisite combination of savory and sweet spices to create unique flavors. The result is often quite memorable, as in the case of this Slow Cooker Moroccan Chicken. You’ll notice cinnamon in the ingredient list, not a typical spice to be included in a chicken dish, however the combination works beautifully.
Vibrant fresh veggies like butternut squash, tomatoes and onions create a nutritious base on which to serve this tender, spiced chicken. Meals like this are the building blocks for creating a lean, fit body.
What You Need Serves 8
1 butternut squash, peeled, seeded and cubed 2 medium tomatoes, seeded and cubed 1 yellow onion, chopped 2 teaspoons garlic, minced 1 cup chicken broth 2 teaspoons ground coriander 2 teaspoons ground cumin ½ teaspoon ground cinnamon ½ teaspoon sea salt ¼ teaspoon ground black pepper 3 lbs bone-in, skinless chicken thighs ½ cup pimento stuffed green olives, chopped 1 Tablespoon fresh chives, minced
Instructions
1. In a slow cooker, combine the squash, tomatoes, onion, garlic, and broth. Season generously with salt and pepper.
2. In a small bowl, combine the coriander, cumin, cinnamon, salt, and ground black pepper. Rub spice mixture all over chicken thighs; place chicken on top of vegetable mixture in the slow cooker. Cover and cook on high for 4 hours.
3. Once cooked, remove the bones and shred the meat. Transfer the veggies with a slotted spoon to a serving platter and top with the shredded meat, chopped olives and minced chives. Enjoy!
Nutrition One serving equals: 268 calories, 10g fat, 9g carbohydrate, 3g sugar, 560mg sodium, 2g fiber, and 35g protein.
We hope that you get a chance to give this recipe a try this week! Remember that we here at Iron Allies Fitness are only a call or email away to assist you in all things fitness!
Talk to you soon!
– Team Iron Allies Fitness
P.S. if you want to come workout with us in our awesome group personal training classes just reserve your first free class here:
https://calendly.com/ironalliesfitness/weekly-group-training-bootcamp-classes/
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The Ultimate Guide To Intermittent Fasting
By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | ironalliesfitness@gmail.com | ironalliesfitness.com
THE PURPOSE OF THIS GUIDE
The purpose of this guide is to help clarify for you what intermittent fasting is, how it works, what the research says about fasting, the benefits, and how to implement fasting into your nutrition regimen.
There are a lot of myths oriented around fasting, its safety, and efficacy. However, this guide will show you why intermittent fasting can be both safe and effective for increasing one’s health, fitness, and lean muscle mass, as well as help decrease body fat and promote more favorable health, metabolism, and body composition.
SPECIAL NOTE
This guide is intended for the fitness and nutrition enthusiast who have a solid understanding of basic nutrition practices and how to apply them to his/her daily life. Intermittent fasting is a challenging concept for the average person, so we caution beginners. If you have any specific medical condition, eating disorder, or metabolic syndrome, you should always consult a doctor before implementing any new dietary program. It’s important to establish a healthy relationship with food before adding intensity toward any dietary habit.
THE BASICS OF INTERMITTENT FASTING
Intermittent fasting is the dietary practice of purposeful calorie restriction and feeding during specific windows of the day. Intermittent Fasting has gained popularity in recent years because science is now verifying that there are many health benefits to be derived from IF.
Fasting is not a new concept by any means. It has been common practice for religious, ritualistic, mystical, ascetic, social and ethical purposes. For much of human history food has not always been readily accessible. For many of our ancestors, intermittent periods of fasting were an unavoidable fact of life. In the 21st Century, we have the opposite problem. Most of the dietary and health problems modern societies face have arisen because we have an excessive abundance of food and a culture of indiscriminate food consumption.
It is our responsibility to mindfully evaluate and regulate the quality and quantity of food that we consume. If we don’t, it is easy to get swept away by the pleasure of eating to excess and the invariable obesity and negative health effects that follow. Intermittent Fasting is one tool we can apply on our quest for better health and fitness. It allows us to replicate, in a controlled environment, how our ancestors evolved to live and survive in both periods of feast and famine for optimal metabolic functioning.
THE MISCONCEPTION ABOUT FASTING
It is fair to say that most people do not like hunger and regard hunger as a negative thing that needs to be controlled. After all, hunger is your body’s way of telling you that you need to eat, right? Additionally, many gym goers are resistant to the idea of eating infrequently and restricting calories because they fear their metabolism will “slow down” and they will not be able to maintain or build muscle.
How often have you heard that you need to consume plenty of calories and eat frequently in order to “stoke the fire of your metabolism?” The belief that a steady stream of calories (especially Protein) is necessary for muscle growth has led to many athletes carting around and eating a half dozen meals or more a day for fear that the moment the calories stop their muscles are going to start to wither away.
The belief that muscles must be constantly fed is nothing more than a myth perpetrated by protein powder and bar companies to sell more products. It has absolutely no basis in science, but is now so deeply engrained in people’s minds as truth that many gym goers are afraid to test out IF and experience the benefits it offers. Instead of buying into gym mythology, look at what actual science has to say about IF and you find that IF can actually enhance the achievement of your health and fitness related goals.
KEY TAKEAWAYS
• Infrequent eating can actually accelerate your fitness goals. (Note benefits above.)
• You will only know if IF will benefit you if you set aside gym mythology and test it yourself.
WHAT THE RESEARCH SAYS ABOUT FASTING
Despite what negative things you may have heard about fasting, or eating infrequently, there has been substantial amount of resources put into the research of a variety of intermittent fasting protocols. What has been discovered over years of research is that there are a handful of specific fasting protocols that one can implement in their nutrition regimen that will elicit a plethora of health benefits.
BENEFITS OF FASTING SUPPORTED BY SCIENCE
FASTING PROMOTES:
Muscle maintenance
Fat loss
Lean muscle development
Improved hormone levels
Increased insulin sensitivity
Increased fat metabolism
Increased leptin sensitivity
Improved ghrelin levels
Lipolysis & fat oxidation
Increased metabolic rate
Cell integrity & repair
Improved brain cell growth
Improved natural adrenaline levels
Improved glucagon levels
Increased anabolic hormone output
Increased human growth hormone levels
Increased natural testosterone levels
Improved healthy calorie partitioning
FASTING DECREASES:
Body weight and body fat
Risk of metabolic disease
Inflammation
Blood pressure
Oxidative stress
Cancer risk
Blood lipid cholesterol levels
High blood glucose levels
High insulin levels
INTERMITTENT FASTING PROTOCOLS
Fasting is gaining more traction in the scientific community and more researchers are studying the effects of IF in relationship to health and fitness. These researchers have identified promising theories about optimal time lengths to remain in the fasted state to operate under our secondary metabolic system that utilizes stored energy and promotes fat loss and lean muscle gain. The following are a few popular strategies that fitness enthusiasts have found success with. Each strategy has its pros and cons. It’s important to choose the fasting protocol that most closely reflects your current eating schedule.
THE “LEANGAINS” METHOD (16:8)
Author: Martin Berkhan
16 Hours Fasted/8 Hours Fed
• Includes a high protein diet protocol.
• Carb cycling paired with weight training days.
• Includes Branched Chain Amino Acids (BCAAs) while doing fasted training.
• Eat the majority of calories after weight training.
• water, coffee, tea, herbal tea, vitamins, minerals, and electrolytes permitted during fasting state.
THE “EAT STOP EAT” METHOD
Author: Brad Pilon
1 Day Fasted/6 Days Fed
• High protein diet minimizing processed foods and carbohydrates.
• Fast for an entire 24-hour period while hydrating with plenty of water.
• Also allows a 48-hour fasting period.
• water, coffee, tea, herbal tea, vitamins, minerals, and electrolytes permitted during fasting state.
THE “WARRIOR DIET” METHOD
Author: Ori Hofmekler
20 Hours Fasted/4 Hours Fed
• Allows for very small meals (fruits and vegetables) during fasted state.
• Prompts the individual to eat most of his/her calories within the four-hour feeding window.
• A form of fasting that aligns with circadian rhythms, which are physical, mental, and behavioral changes that follow a roughly 24-hour cycle, responding primarily to light and darkness in an organism’s environment.
• Workout and exercise during the 20-hour low-feeding period.
• water, coffee, tea, herbal tea, vitamins, minerals, and electrolytes permitted during fasting state.
THE “ALTERNATE DAY FAST” METHOD
Author: James B. Joshnson
16 Hours Fasted/8 Hours Fed Every Other Day
• Eat from 8 am until 8 pm on a Monday, then fast a full day on Tuesday, and eat again on Wednesday from 8 am until 8 pm.
• This protocol allows you to eat whatever types of food you want on your feeding days.
• water, coffee, tea, herbal tea, vitamins, minerals, and electrolytes permitted during fasting state.
THE “MEAL SKIPPING” METHOD
Author: Unknown
Random Meals Skipped Throughout the Week
• Eat real foods, not processed foods.
• Eat like our ancestors did when food was scarce and they ate randomly as food was available.
• water, coffee, tea, herbal tea, vitamins, minerals, and electrolytes permitted during fasting state.
THE “BULLETPROOF DIET” METHOD
Author: Dave Asprey
High Fat Diet with 18 Hours Fasted/6 Hours Fed
• Eat from 2 pm until 8 pm.
• Drink Bulletproof Coffee in the morning.
• Bullet Proof Coffee includes grass-fed butter and MCT (Medium Chain Triglyceride) oil.
• water, coffee, tea, herbal tea, vitamins, minerals, and electrolytes permitted during fasting state.
• No coffee after 2 pm.
THE “5:2 DIET” (A.K.A. “THE FAST DIET”)
Author: Michael Mosley
2 Days Normal Eating/1 Day Restricted Calories/3 Days Normal Eating/ 1 Day Restricted Calories
• 5 total days of normal eating separated by restricted calorie fasting days.
• 2 days eating normal followed by your 3rd day restricting calories to only 500-600cals.
• Followed by 3 days of normal eating followed by your 7th day restricting calories to only 500-600cals.
• water, coffee, tea, herbal tea, vitamins, minerals, and electrolytes permitted during fasting state.
WHAT ACTUALLY HAPPENS WHEN YOU FAST?
Have you ever been concerned that you might start to lose muscle, or your metabolism will slow if you miss a meal or get excessively hungry? Well, let’s put that concern to rest once and for all and see what science has to tell us about starvation, muscle loss and metabolism. The following is a timeline to help you understand the processes that have to take place for a person to actually go into “starvation mode” and begin catabolizing muscle tissue for energy.
THE FIRST 0-6 HOURS AFTER FOOD IS CONSUMED:
• After eating, our bodies start to break down glycogen through Glycolysis. This process creates glucose.
• Thirty minutes later, blood glucose levels rise. We use glucose as our primary fuel source, and brain cells can only get energy from glucose.
• Glucose is packed into the liver and muscles, and the body stores fatty acids throughout the body for future use.
• Most of the stored energy goes to fuel muscle tissues and red blood cells while about 25% goes to the brain.
• The brain requires about 120 grams of glucose a day to operate properly.
• This glucose-burning period lasts for up to six hours. Then the “Hangry” (hungry/anger) feelings may start to take over.
• This metabolic response may be entirely different in some individuals who may have reached a state called nutritional ketosis, a metabolic state in which most of the body’s energy supply comes from ketone bodies in the blood rather than blood glucose. Ketosis, in simpler terms, is using fat for energy instead of sugar (glucose/broken down carbohydrates).
• Reaching ketosis may take anywhere from 2 to 7 days depending on body type, activity levels, and what you’re eating.
THE NEXT 6-72 HOURS:
• Ketone bodies become a more important fuel source.
• They can be used by the brain as alternative metabolic fuel instead of glucose.
DAY 3-4:
• On day 3, the brain will get about 30% of its energy from ketone bodies.
• On day 4, the brain will get about 70% of its energy from ketone bodies.
• Brain glucose energy demands drop from 120 g per day to 30 g.
AFTER THE INITIAL 72+ HOURS:
• All the cells in your body will start to break down protein that releases amino acids into the bloodstream.
• Your body will reach the unfortunate phase called autophagy or muscle catabolism, in which your muscle mass starts to waste away to be used for fuel. This is the catabolic phase in which your body prioritizes muscle breakdown in order to keep you alive.
DEATH:
• The most immediate causes of death are by cardiac arrhythmia, heart attack, and severe electrolyte imbalances brought about by severe autophagy or muscle wasting. However, do not be alarmed, in order for most people to die of starvation it takes up to 3 weeks or longer; sometimes as long as 70 days depending on the person.
KEY TAKEAWAYS
• If you have missed a couple meals or have fasted for between 24 hours and 72 hours, you are not going to lose any muscle mass. However, you may seem to lose weight on the scale from lack of food intake, water loss, and your muscles may look flatter or deflated.
• After you burn your glycogen stores your body will burn fat.
• It takes approximately 72 hours of complete fasting before your body starts breaking down muscle.
• Protein is not a preferred energy source and your muscle is a source of last resort. In fact, it is quite a poor source for energy and is used primarily for repair.
A “fed state” is the first 2 hours after eating a meal. A “fasted state” takes place approximately 12-24 hours after consuming a meal. “Starvation” is defined as 48 hours or more without any food consumption.
CONCLUSION
Short periods of controlled fasting will not result in muscle loss or slow your metabolism down. Many intermittent fasting protocols recommend fasted periods of 24 hours or less which is safely below the 72-hour threshold. Intermittent Fasting has been proven effective and safe for almost all individuals. However, there are some populations of people who should not engage in intermittent fasting without speaking with their primary care physician or a registered dietician first.
THESE GROUPS INCLUDE:
– Type I diabetics
– Type II diabetics who are on diabetic medications
– Underweight individuals; especially underweight females
– Women who are pregnant or who are planning to become pregnant
– Males with body fat percentage at or below 5-6%
– Females with body fat percentage at or below 13-16%
– Individuals struggling with disordered eating patterns, eating disorders, or body image issues.
DOES FASTING CAUSE MUSCLE LOSS?
We have determined your muscles won’t waste away if you skip a meal or two, or even if you go a couple days while fasting, but now let’s answer how fasting affects protein synthesis and muscle growth for those of you who are concerned about developing more lean muscle mass vs those of you who are just wanting to maintain your current muscle mass.
When protein is synthesized or converted into muscle, your muscles will grow as long as muscle protein synthesis exceeds muscle protein breakdown. It has now become common knowledge in the fitness industry that you must consume a lot of protein, and consume it frequently, if you want to maximize muscle growth. This makes intuitive sense since protein is the key building block of muscle. But is it true? The $53 billion-dollar dietary supplement industry would like you to believe it is. Let’s look closely at some of these myths regarding protein.
MYTH: You need to eat a lot of protein to build muscle.
FACT: A pound of muscle contains approximately 100 grams of protein. Therefore, if you consume an extra 14 grams of protein each day, over and above what you need to maintain, you could conceivably add a pound of muscle each week.
MYTH: You need to eat at least 1-2+ gram of protein for each pound of bodyweight per day.
FACT: There are no studies that support this recommendation other than one study done on high intensity training athletes who consumed approximately 4g of protein per pound of body weight. However, these athletes were athletes and they were training over 4 hours per day; hardly your average fitness enthusiast or beginner looking to get leaner and healthier. The most reliable studies show a maximum benefit of protein intake at 0.67g-1.2g per pound of bodyweight for athletes; not average fitness enthusiasts or beginners.
MYTH: You can only assimilate about 30 grams of protein at one sitting, therefore consuming your protein frequently throughout the day, by eating smaller meals or by eating protein bars or shakes, will result in the best muscle growth.
(Have you ever asked where that excess “unassimilated protein” goes? Do you pee it out or does it vanish into thin air? By this logic, you should be able to eat as much protein as you would like and never gain an ounce.)
FACT: Your body can assimilate substantially more than 30 grams of protein from a single meal. Unless you are seeing leftover food or protein supplements in your toilet, your body is assimilating, absorbing, breaking down, and distributing the protein you consume.
Yes, it will take more time because a larger meal takes longer to digest. But here is the fact…any excess protein, whether it is from eating 6 smaller meals or one large meal of equal caloric value, will either be converted to glucose through a harsh process called gluconeogenesis or be stored as fat. You are better off replacing those excess protein calories with healthy fats and complex carbohydrates to better fuel your workout (as they are better energy/fuel sources than protein) or eliminate excess protein consumption altogether.
Interestingly, more recent studies are indicating that constantly flooding your body with protein may, in fact, desensitize your body to protein and reduce protein synthesis.
If this is indeed the case, the practice of doing intermittent fasting, and going for periods without protein, will actually improve your body’s sensitivity to protein and allow for better protein uptake into the muscle. In other words, this may be yet one other way that you can utilize intermittent fasting to not only increase healthy fat loss but promote increased muscle growth as well.
KEY TAKEAWAYS
• Eating less than 1 gram of protein/pound of bodyweight per day will not reduce muscle growth, will not cause muscle loss, and will, in fact, allow you to eat more healthy fats and complex carbohydrates.
• Engaging in intermittent fasting and consuming less than 1g of protein per pound of body weight per day will actually increase your body’s sensitivity to protein and increase your ability to absorb and uptake protein into the muscle.
• Eating infrequent, larger meals with more than 30 grams of protein does not affect protein assimilation and does not leave the body needing more protein at frequent intervals throughout the day.
• Going for periods without eating protein may act to increase sensitivity to protein and improve protein synthesis.
CONCLUSION
The common protein consumption recommendations are not based in science but are, in fact, a way to promote the sale of protein powders, mass gainer shakes, bars, and meal replacement shakes. The only time consuming excessive amounts of protein would make any sense at all is only if you are taking synthesized anabolic hormones, or anabolic steroids. You will be healthier and improve your performance and results better by keeping your protein consumption to 0.67g-1.2g of protein per pound of body weight per day.
FASTING IMPROVES PERFORMANCE, HEALTH, LEAN MUSCLE & FAT LOSS
HOW THE BODY ADAPTS
Your body is designed to adapt and operate efficiently during periods of food abundance and when it is scarce. In fact, your body performs at an even higher level when it experiences small amounts of stress and toxins. This concept is called hormesis.
Hormesis is a biological phenomenon whereby a beneficial effect (improved health, stress tolerance, growth or longevity) results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses.
Your body has a hormetic response to both exercise and fasting and because your body’s main objective
is to adapt and to stay in balance (homeostasis), introducing small, frequent, stressful, toxic agents into the body’s environment will cause your body to compensate accordingly. It compensates by becoming stronger, faster, and more resilient, thus creating a new standard to operate under. Your body is constantly fighting to achieve homeostasis within its environment to not only survive but to thrive.
One of the key tools of our body’s complex system of checks and balances is hormones. We have hormones related to both the fed and fasted state and each of these hormones have very specific roles and operating responsibilities.
What we eat, how much we eat and how often we eat affects the type and number of hormones that are released. Over time our eating habits can either enhance or blunt our responsiveness to these hormones in either a positive or negative manner.
FED STATE RELATED HORMONES:
The following hormones are produced when we eat or are in a “fed state”:
INSULIN:
Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in food for immediate energy or to be stored as glycogen or fat for future use.
Insulin is often called the “fat storage hormone.” It signals your body to move and “lock away” excess energy in your fat cells as your body to use glucose, not fat, for energy. A condition called Insulin Resistance arises when your body becomes less sensitive to insulin.
When this takes place, additional stress is placed on your pancreas since it needs to produce more insulin to get the same job done. This also results longer periods of elevated insulin which makes it very difficult to lose fat.
The absence of glucose in your blood stream during fasted periods gives your pancreas a break and has been shown to increase insulin sensitivity and the speed at which glucose can be cleared from your bloodstream. This allows for more time for fat to be released from your cells to be burned as energy and this translates into fat loss.
The caveat here is that in order to maintain the fat loss you cannot eat excessive calories during your feeding period.
LEPTIN:
Leptin is a hormone made by fat cells that help to regulate your energy balance by inhibiting hunger. When released, leptin sends a signal to the hypothalamus in your brain that there are enough energy reserves and it’s ok to stop eating. In other words, it tells your brain that you are full.
This is why leptin is also known as the “satiety hormone.” Like insulin, the effects of leptin can also be blunted, a condition called Leptin Resistance. Excessive carbohydrates and in particular the sugar fructose (found in table sugar, soft drinks, etc.), have been attributed to leptin resistance. Those that are leptin resistant get the signal to stop eating later than people with healthy leptin sensitivity. This can lead to overeating and the storage of excess calories as fat.
Intermittent fasting has been shown to improve leptin sensitivity, which allows the “I’m full” signal to be properly received.
FASTED STATE RELATED HORMONES:
The following hormones are produced when we are unfed or are in a “fasted state”:
GLUCAGON:
Glucagon is a hormone that acts in opposition to insulin and is also made by the pancreas. It is responsible for regulating blood sugar levels by supplying the body with energy by converting stored glycogen in the liver to glucose, which is then released into the bloodstream. Glucagon also promotes the release of stored fatty acids to be used for fuel.
During a fasted state insulin levels drop, and glucagon levels rise, setting the stage for fat loss.
GHRELIN:
Ghrelin is a hormone found in cells located around the stomach. Ghrelin acts in opposition to leptin and is responsible for stimulating appetite which is why it also known as the “hunger hormone.” During a fasted state ghrelin levels (and therefore hunger) do increase. However, in time ghrelin levels have been shown to normalize resulting in less hunger during fasted periods.
HUMAN GROWTH HORMONE (HGH):
Human Growth hormone (HGH) is produced in the pituitary gland. The benefits of HGH to athletes are well known:
• Aids in muscle recovery and repair
• Improves sleeping patterns
• Increases energy and increases metabolism
• Increases lean muscle mass
• Promotes fat loss
HGH is often called the “youth hormone” or the “the fitness hormone” and HGH levels are increased by sleep, stress, exercise, and fasting. One recent study has shown that fasting triggered a dramatic rise in HGH, 1,300% in women and 2,000% in men. HGH simultaneously promotes muscle gain and fat loss. Athletes and bodybuilders have long used exogenous HGH for this very purpose. Fasting provides an opportunity to naturally stimulate a greater release of HGH in a healthy way.
KEY TAKEAWAYS
There are many hormonal benefits to be derived from fasting, in particular, increased insulin and leptin sensitivity and increased HGH production.
FASTING CAN RESULT IN:
• Less hunger
• Faster metabolism
• Increased Fat loss
• And it can also aid in more lean muscle growth
ADDING INTERMITTENT FASTING INTO YOUR OWN DIET
As mentioned in the introduction, this is a guide, not a one size fits all program. Your physical and emotional make-up is unique and the only way to find what works best for you is through self-experimentation using the various IF protocols presented as your guide and engaging in intuitive eating. Intuitive eating is learning how to listen to and understand the various signals your body is sending you, interpreting them appropriately and acting accordingly to those signals.
HERE ARE THE STEPS TO TAKE TO ADD I.F. INTO YOUR FITNESS & DIET REGIMEN:
• To begin, make sure that you have a clean bill of health and no physical condition that could react adversely to periods without food. Do not begin an IF protocol if you are not cleared physically by your primary care physician.
• Keep in mind your level of physical activity. If you are training intensely and frequently, adjust your caloric intake to accommodate your activity level. You can use our custom personalized nutrition calculator to do this here: https://taylorempey.com/nutrition-calculator/
• A good place to start for many people is the “Lean Gains” method, where you fast for 16 hours and feed the body in an 8-hour feeding window. To begin, skip what is traditionally thought of as breakfast, the morning meal, and break your fast sometime around 11am-1pm. Eat your last meal or bit of food at 7pm-9pm. Many people find that extending their sleeping fast through the morning is the easiest approach (Yes, sleeping is part of your fasting time!). Additionally, since you are doing it every day, it is easy to integrate it with your daily lifestyle. This protocol tends to be the easiest for most people to implement.
• Realize that there will likely be an adaptation period and some hunger as your body acclimates to the new eating schedule. People typically report that this hunger subsides. Pay close attention to your energy levels and your mood. If you notice severe light headedness, dizziness, nausea, or feeling faint stop your fasting protocol, eat (sugar preferably), and consult your doctor.
• Drink plenty of water. It will keep you hydrated and will fill your stomach. It is not only good for your health but will keep hunger at bay.
• Track your progress. If you goal is fat loss, measure your weight and waist circumference regularly, note fluctuations and adjust accordingly. If your goal is muscle building or strength, measure your arms, chest, thighs, etc. and keep a workout journal. For the most consistent measurements, take them first thing upon waking in the morning, before you eat or drink anything.
• If you find you are struggling after using one method of intermittent fasting for a few days, experiment with other methods until you find one that works for you.
THE 1 RULE YOU MUST FOLLOW
When it comes to Intermittent Fasting, all of the protocols mentioned are backed by scientific research and obviously show many health and potential fat loss benefits. However, you need to remember that when engaging in an IF protocol there is one key rule you must follow if you want to ensure that you actually see results, health benefits, and don’t do damage to your body or metabolism; that key rule is making sure to eat an appropriate, healthy amount of calories, vitamins, minerals, fiber and other nutrients during your designated feeding window in order to ensure healthy, normal metabolic function.
ESTIMATING YOUR DAILY ENERGY NEEDS
Every person has so many variables and factors that contribute to their individual energy needs. Because of this, simply following general calorie recommendations is far too general for any one individual to see healthy, accurate results from. However, despite the inaccuracies of some calorie calculations, they are still important for establishing a beginning baseline measurement of where to start with your energy intake. We have developed a proprietary calculator based off scientific research to most accurately estimate your daily energy requirements and provide you an approximate margin of error. You can access that calculator here: https://taylorempey.com/nutrition-calculator/
ENERGY FORMULAS ARE AN ESTIMATION AT BEST
Please note that though these formulas account for your resting metabolic rate, the thermic effect of food, your non-exercise activity thermogenesis, your energy expenditure from physical activity, your body type, height, age, weight, gender, body fat percentage, and body mass index, they do not account for disease states, genetic factors, hormone profiles, and other individual variances. Your needs may vary.
DIRECT AND INDIRECT CALORIMETRY
If you want the single most accurate estimate of your individual caloric needs, locate and visit a clinic that has a “direct” or “indirect” “calorimeter. These two devices are the most accurate in determining your individual caloric needs. Just remember, these needs are in constant flux and may change on a daily basis depending on your routines. Getting an exact reading of your individual caloric needs is an estimation at best. You will need to experiment with the amount of calorie intake that best suits you and your needs.
RESTING METABOLIC RATE (RMR)
Your resting metabolic rate is the approximate number of calories you burn on a daily basis in order to maintain normal healthy metabolic function. This is often also referred to as Basal Metabolic Rate (BMR); Though slightly different, they are essentially the same. Even if you are completely inactive and sedentary, you still need to eat this minimum number of calories in order to maintain normal health. The most important thing to remember about your RMR is that if you eat below it on a consistent chronic basis you will most likely be doing damage to your body, metabolism, and hindering your overall results. This condition is commonly referred to as ‘metabolic damage;’ or ‘starvation mode.’ Your RMR declines with age about 2% to 3% per decade. Lean Body Mass (LBM) is one of the only factors within an individual’s control to increase or decrease the RMR; this is why resistance training is so influential and imperative for a balanced fitness program.
THE THERMIC EFFECT OF FOOD (TEF)
The thermic effect of food is the approximate number of calories you burn simply during the process of digestion. Essentially the amount of food that you intake (gross calories) will not be the amount of food that enters your body (net calories). Though this amount is much smaller, it still adds up to be a significant number and many people don’t account for it when estimating daily energy needs.
NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT)
Non-exercise activity thermogenesis is the number of calories you burn from all non-exercise activity; things like walking, taking the stairs, squatting down to pick something up, carrying your kids, and any other use of your body in a physical sense that is not focused exercise. This is essentially what is referred to as physical activity. You would be surprised the actual number of calories you can burn from simply moving around each day. NEAT is a large contributor to your overall daily energy needs.
ENERGY EXPELLED FROM EXERCISE
Physical activity and exercise are actually two distinctly different things. Physical activity encompasses all the things described above in the NEAT section and more. Exercise is your focused, programmed, planned exercise regimen which can elicit a much different number of calories burned. This component will also be essential in determining your daily caloric need. If you are an athlete or a sedentary person who is just starting out in fitness, your energy needs are going to be quite different based off of this concept alone.
TOTAL DAILY ENERGY EXPENDITURE (TDEE/TEE)
Your total daily energy expenditure (TDEE) is essentially all of the previously mentioned components combined. It is the total amount of energy you burn from all of the previously listed factors. If you keep everything you do consistent, this is the number of calories you would need to eat to maintain weight.
ENERGY ADJUSTMENT BASED OFF YOUR GOALS
Now that we have explained those four primary components of estimating your metabolic energy expenditure, you will need to remember to adjust your intake based off of your goal. Whether your goal is to burn fat, build muscle, or both, we always recommend starting with focusing on increasing your lean muscle mass. This guarantees that you will build (not repress) your metabolism, increase your fat burn potential, and avoid entering a state of metabolic damage. You should aim to consume about 250-500 calories more than your TDEE per day in order to gain muscle. If your goal is primarily fat loss, then you would need to adjust your calories to eat 500-1000 calories less than your TDEE. However, if you go into a deficit of more than 1000 calories per day you will place too much stress on your body and over time this will actually hinder your fat loss results causing stress and potential damage to your metabolism.
EXERCISE POST OXYGEN CONSUMPTION (EPOC)
Exercise Post Oxygen Consumption (EPOC) is the amount of energy that is expelled after a workout above your normal daily metabolic rate. This amount of energy expenditure will vary greatly depending on the activities you engage in, but is essentially referred to as the “after-burn effect.”
MARGIN OF ERROR
As mentioned previously, calorie formulas are merely estimations at best. Your individual metabolism could vary by multiple hundreds of calories. Though the equations may be completely accurate for some, the potential margin of error has been estimated even as high as +/- 15% which is quite a large amount. Just remember that even after you calculate your RMR, TEF, NEAT, Exercise, and adjust according to your goal, you may still need to adjust your energy intake based off of a potential margin of error. This can also be affected by other factors such as stress, disease states, Exercise Post Oxygen Consumption (EPOC), etc.
One of the largest contributing factors to variance (besides physical activity) is your lean muscle mass percentage. Every time you develop more muscle your metabolism changes so the equations are merely estimates or your metabolic rate. Calculators that simply use body weight and do not take into account the amount of lean body mass a person has will produce dramatically wider margins of error.
If you have a higher ratio of lean muscle mass and a lower ratio of body fat percentage, you may want to consider using a higher range of energy intake above your metabolic estimations. For those of you who have a lower ratio of muscle mass and a much higher ratio of body fat percentage, you may want to start with a lower range of energy intake below your metabolic estimations.
Lean muscle mass requires more energy to sustain it as compared to body fat. Because of this, the more muscle you have the greater energy intake you need, and the healthier metabolism you will have. You are perfectly capable of repairing and increasing your metabolism. While on the contrary, if you do not focus on increasing your metabolism, it is perfectly possible for you to decrease and repress your metabolism. In fact, as we age, your metabolism can decrease as much as 2-3% in just a few years. This is why it is important to maintain a healthy diet and lifestyle oriented around lean muscle mass development.
THE TAKE-AWAY MESSAGE
The take-away message we want you to understand is that estimating calories is just that; an estimation. You need to keep your mind open to adjusting your nutritional energy intake regularly and try to find the exact sweet spot that works for you and your goal in orientation to your current lifestyle. Never just eat the same thing/amount all the time. Periodically monitor your nutrition and make appropriate adjustments based off of your individual need. Here is the link again to our proprietary custom nutrition calculator that we have developed. It is arguably one of the most accurate combinations of formulas for estimating your metabolic and nutritional needs without the use of expensive machines or clinical testing.
KEY RULES TO FOLLOW WHEN DOING I.F.
1) Never eat below your recommended BMR/RMR calories during your feeding window.
2) Make sure to eat an appropriate, healthy number of calories, vitamins, minerals, fiber and other nutrients during your feeding window in order to ensure healthy, normal metabolic function.
3) Never eat in a chronic deficit of more than 500-1000 calories below your daily burned calories.
4) Use our proprietary custom nutrition calculator to determine your nutritional needs:
https://taylorempey.com/nutrition-calculator/
THE FINAL VERDICT
Many people have natural concerns when it comes to Intermittent Fasting. It seems very counterintuitive to not eat when your body is telling you it’s hungry. What people often forget or don’t realize is that the body is an adaptive machine and is very capable of supplying itself with adequate energy to meet demand even when in a depleted state.
As we have seen, it takes over 72 hours before the body even reaches the metabolic process called autophagy, in which muscle tissue is broken down for energy. Unless the individual is incredibly lean to begin with and is going through a very strenuous physical event, the body does not want to use muscle tissue as a fuel source.
Overall, engaging in an appropriate intermittent fasting protocol, for 24 hours or less, will not result in muscle loss or slowing down of the metabolism, and will in fact aid in a developing healthier metabolic functioning, promote muscle growth and healthy sustainable fat loss.
REFERENCES
Asprey, D. (2017, August 11). Intermittent Fasting 101: Lose Fat, Build Muscle, & Feel Great. Retrieved February 19, 2018, from https://www.bulletproofexec.com/bulletproof-fasting/
Barkan, Ariel L., Eleni V. Dimaraki, Stacy K. Jessup, Kathleen V. Symons, Mikhail Ermolenko and Craig A. Jaffe. Ghrelin secretion in humans is sexually dimorphic, suppressed by somatostatin, and not affected by the ambient growth hormone levels. The Journal of Clinical Endocrinology & Metabolism Vol. 88, No. 5 2180-2184. doi:10.1210/jc.2002-021169
Clear, J. (2017, October 03). The Beginner’s Guide to Intermittent Fasting. Retrieved February 19, 2018, from http://jamesclear.com/the-beginners-guide-to-intermittent-fasting
Gunnars, K. (n.d.). 6 Popular Ways to Do Intermittent Fasting. Retrieved February 19, 2018, from https://authoritynutrition.com/6-ways-to-do-intermittent-fasting/
Gunnars, K. (n.d.). 10 Evidence-Based Health Benefits of Intermittent Fasting. Retrieved February 19, 2018, from https://authoritynutrition.com/10-health-benefits-of-intermittent-fasting/
Gunnars, K. (n.d.). 11 Myths About Fasting and Meal Frequency. Retrieved February 19, 2018, from https://authoritynutrition.com/11-myths-fasting-and-meal-frequency/
Gunnars, K. (n.d.). How Intermittent Fasting Can Help You Lose Weight. Retrieved February 19, 2018, from https://authoritynutrition.com/intermittent-fasting-and-weight-loss/
Gunnars, K. (n.d.). Intermittent Fasting 101 – The Ultimate Beginner’s Guide. Retrieved February 19, 2018, from https://authoritynutrition.com/articles/intermittent-fasting/
Gunnars, K. (n.d.). The Beginner’s Guide to The 5:2 Diet. Retrieved February 19, 2018, from https://www.healthline.com/nutrition/the-5-2-diet-guide#section1
Gunnars, K. (n.d.). What Is Intermittent Fasting? Explained in Human Terms. Retrieved February 19, 2018, from https://authoritynutrition.com/what-is-intermittent-fasting/
Ho, K Y et al. “Fasting Enhances Growth Hormone Secretion and Amplifies the Complex Rhythms of Growth Hormone Secretion in Man.” Journal of Clinical Investigation 81.4 (1988): 968–975. Print.
Inui A. Ghrelin: an orexigenic and somatotrophic signal from the stomach. Nat Rev Neurosci. 2001 Aug;2(8):551-60. Review.
Klok MD, Jakobsdottir S, Drent M L. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obes Rev. 2007 Jan;8(1):21-34. Review.
Münzberg H, Flier JS, Bjørbaek C. Region-specific leptin resistance within the hypothalamus of diet-induced obese mice. Endocrinology. 2004 Nov;145(11):4880-9.
Pejovic S, Vgontzas AN, Basta M, Tsaoussoglou M, Zoumakis E, Vgontzas A, Bixler EO, Chrousos GP. Leptin and hunger levels in young healthy adults after one night of sleep loss. J Sleep Res. 2010 Dec;19(4):552-8
Ramel A, Martinéz A, Kiely M, Morais G, Bandarra NM, Thorsdottir I. Beneficial effects of longchain n-3 fatty acids included in an energy-restricted diet on insulin resistance in overweight and obese European young adults. Diabetologia. 2008 Jul;51(7):1261-8. Epub 2008 May 20.
Shapiro A, Mu W, Roncal C, Cheng KY, Johnson RJ, Scarpace PJ. Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding. Am. J. Physiol. Regul. Integr. Comp. Physiol. 2008. 295 (5): R1370–5.
Taheri S, Lin L, Austin D, Young T, Mignot E. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. 2004. PLoS Med 1(3):e62 Greaves CJ, Sheppard KE, Abraham C, Hardeman W, Roden M, Evans PH, Schwarz P, Study Group TI. Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health. 2011 Feb 18;11(1):119.
Varady, Krista A., and Marc K. Hellerstein. “Alternate-day fasting and chronic disease prevention: a review of human and animal trials.” The American journal of clinical nutrition 86.1 (2007): 7-13.
Woods SC. The control of food intake: behavioral versus molecular perspectives. Cell Metab. 2009 Jun;9(6):489-98. Review.
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15 Essential Fat Loss Tips
By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | . ironalliesfitness@gmail.com | ironalliesfitness.com
Good morning!
If you’re on a mission to get leaner then it’s really important to hone in your fat loss rather than simply focusing on ‘weight loss.’ Losing pounds feels good, but if those pounds are precious muscle or just water loss, then you’re actually hurting your overall ability for fat loss. In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…
Fat Loss Tip #1: Keep Track
Your willingness to track your food intake is equal to your desire to lose fat. Being serious about losing fat means taking note of every calorie you consume, making sure these calories contain enough protein, and stopping when you meet your daily allowance. One of the biggest limiting factors that we see hold people back from results is that they simply aren’t willing to track and record what they eat, when they eat, how much they eat, when they workout, how many hours of sleep they get, etc. This one tip makes so much difference!
Fat Loss Tip #2: Eat Earlier In The Day
Now people often talk about breakfast being the ‘most important meal of the day,’ but this is simply not the true for a number of reasons which we can get into later. The main reason we DO want you to eat earlier though is to make sure that you are fueling your body early enough in the day so that you don’t make poor choices with food later. Eating earlier in the day will help you fend off the temptations around lunch time and the afternoon to go out to eat, to pick up something quick, or to have that snack, donut, or piece of cake that your coworker brought in that day for their birthday.
Fat Loss Tip #3: Avoid Getting Too Hungry
Dieters often fast until they can’t take it any longer. Now don’t get me wrong, Intermittent Fasting is actually a scientifically proven safe and very effective method of increasing health and bettering your body composition. However, this is an ADVANCED technique that most dieters to improperly and unsafely. It takes extreme personal and bodily awareness to practice intermittent fasting properly and most people aren’t ready for this technique yet.
The downside of fasting when you aren’t properly equipped to do it safely is that many poor choices are made in the heat of the hunger moment. When you have low blood sugar and hunger hormones in your body are on the rise, it’s very difficult to make the healthy decision when it comes to food and most people fall victim to those tempting treats in these key moments. One of the best ways to stave off hunger is to keep healthy snacks nearby. These include whole foods (natural not processed), high protein, high healthy fat, high fiber, and low carb and low sugar. Another great tip is to simply drink more water. Most people mistake thirst for hunger and all you need is to drink about 8-16oz of water and your hunger will go away.
Fat Loss Tip #4: Underestimate Your Routine
Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. The ‘calories burned’ on your apple watch, Fitbit, or favorite cardio machine are estimations at best. With even our current modern advances in technology those calorie estimations can still be up to 300 calories off! To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. You need to wait at least 15-20min after eating before the satiety hormone tells your body it’s full.
Fat Loss Tip #5: Stay Home
Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out. There is not way to truly know how much hidden fat, sugar, sodium, or added ingredients are hidden in your favorite meal and your favorite restaurant. It’s fine to dine out and enjoy yourself from time to time, but if you are currently unhappy with your weight, body composition, health, or fitness level then dining out too often is most likely one of the contributing factors so you need to decrease your frequency of this habit.
Fat Loss Tip #6: Reduce Alcohol Intake
Trust me, I love grabbing a tasty amber ale or microbrew! It helps you relax and—if you drink a small amount of alcohol every once in a while it actually has health benefits, but alcohol also comes with a lot of useless calories and toxins. In a nutshell here is what happens when you consume alcohol: Because alcohol is a toxin to the body, your liver, kidneys and body prioritize metabolizing the alcohol first so if you are consuming food nearby when you drink, or while you’re drinking, it will actually increase the likelihood of that food being stored as fat! Too much alcohol (more than about 1 shot of liquor, 1 beer, or 1 glass of wine) can actually raise a stress hormone level in your body from the hormone cortisol. This hormone will trigger a stress response and increases the likelihood of fat storage. So it’s best to limit alcohol consumption as much as possible if your goal is to be leaner.
Fat Loss Tip #7: Redirect
Sticking with a fitness plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen or the office) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts. This is a sure way to start reprogramming your typical unhealthy habits.
Fat Loss Tip #8: Hit the Hay
So you’ve been dedicated to your fitness plan and diet for a good number of weeks or months now, but you’re still frustrated because you aren’t seeing fat loss. Why is that? Well almost always it is the simple answer that you are not getting enough rest, recovery, and overall sleep. In our modern society we are overworked, overstressed, and under-slept. This means that we are undergoing chronic stressors without enough recovery or release from those stressors. Your body reads this as you being in a ‘fight or flight’ state, or ‘survival mode,’ and this dramatically increases the likelihood that you will store fat over time.
Fat Loss Tip #9: Go Green (First)
One of the best ways to stave off hunger, to fill you up, and to help with your fat loss goals is to start your meals with a large dose of healthy dark leafy greens. This gives you more fiber, lower carbs, and more vitamins and minerals to fuel your metabolism.
Fat Loss Tip #10: Take Measurements Every 2-4 Weeks
Tracking your measurements isn’t just about watching your weight, but weight is a factor that we want to track to see what’s going on in your body. You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. However, some better ways to track progress include taking tape measurements of your neck, chest, arms, waist, hips, thighs, and calves. Also consider a small investment into a hand-help body fat tester. Though it’s only accurate to about 1-3% you can still get a much better idea of how your body is changing than just watching the scale. Take these measurements once every 2-4 weeks, but no more often than that.
Fat Loss Tip #11: Disconnect Diet From Life
Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine, don’t grab that extra shot of caffeine, don’t turn to the sweet soda, or the go-to treat you love for comfort and pleasure. This is using food as a coping mechanism and can ultimately turn into disordered eating or simply a negative unhealthy relationship with food causing feelings of negativity, self-doubt, guilt, etc.
Fat Loss Tip #12: Keep the Burn Going
Working out is not supposed to be a walk in the park. It is supposed to be rigorous. To push your body to its potential don’t take long breaks between exercises. Either perform your exercises in back to back supersets or circuits or rest no more than 30 seconds after an exercise to keep your body challenged and developing.
Fat Loss Tip #13: Goodbye Sugary Sweet
Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old processed, refined, white sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else. And yes, artificial sweeteners may not have calories but they are up to 400x sweeter than natural or processed sugar which doesn’t help you with the cravings; in fact, it makes them worse. So get in the habit of having some berries, an orange, clementines, or other fruit you enjoy!
Fat Loss Tip #14: Walk The Fat Off
Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. It is actually possible to workout 3-6x per week and still be considered sedentary. The key is walking. The goal should be a bare minimum of walking 10,000 steps per day which equates to about 5 miles depending on your stride. The solution to break this goal down into small chunks is to set an alarm on your phone or just schedule a break every 60-90 minutes throughout your day so you can take a brisk walk. You’ll be more alert at work, you’ll oxygenate your brain and body, relieve stress and the fat will slowly but consistently shave off your body.
Fat Loss Tip #15: Don’t Give Up
You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. The key is frequency and consistency. Let me say that again FREQUENCY and CONSISTENCY. The main reason people fail is because they get impatient and they quit one of these two practices. Commit yourself today to being one of those few who stick with it.
And if you feel like all of this is just too overwhelming, you don’t know where to start, or you simply want some accountability, reach out to us here at Iron Allies Fitness! We are experts in this area and we are eager to help you!
Send us a text, email, or call today!
801-263-5336
ironalliesfitness@gmail.com
or come join us for a FREE WEEK of unlimited personal training classes!
Click here to schedule your first free class!
Talk to you soon!
– Team Iron Allies Fitness
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These 7 Foods Could Be Holding You Back
Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | . ironalliesfitness@gmail.com | ironalliesfitness.com
What’s up Allies!
We wanted to make sure we started off this week giving you a very impactful set of nutrition tips!
Are you eating these foods?
We see it happen all the time…fat loss results that are trashed by eating unhealthy foods. Please don’t let this be you. You exercise too hard, so keep your results by reducing and avoiding these 7 foods:
1) Don’t Eat: Pasta
Pasta is not a great choice when it comes to your goals if you want to look fit. It’s filled with way too many simple carbs; and that goes for even ‘Whole Grain’ pasta as well. And let’s be honest, you don’t eat the recommended serving of 2oz anyway. Eating a big old pasta dish is going to be a big empty calorie bomb dropped on your fitness goals so we suggest avoiding this food item.
Eat This Instead: Spaghetti Squash
On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs.
2) Don’t Eat: Store Bought Salad Dressing
The nutritional benefit of your salad is all but undone by the questionable ingredients in store bought salad dressing. From sugars, high fructose corn syrup, additives, trans fats and preservatives, store bought salad dressing is a landfill of unnatural ingredients that are best avoided.
Eat This Instead: Simple Homemade Dressing
Making you own salad dressing is so simple, it literally takes less than three minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:
- 3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.
- 1 part something acidic – vinegar, lemon, lime
- A dash of salt and fresh ground pepper
- Some fresh or dried herbs
3) Don’t Eat: Packaged Granola Bars
Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more processed calories, higher sodium, preservatives, excess calories and hidden sugars than you should be eating.
Eat This Instead: Raw Nuts
When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.
4) Don’t Drink: Blended Coffee Drinks
Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream and caramel, anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat if you don’t burn it; and let’s be honest…you aren’t burning 400-1000 calories every day to earn that sugary coffee drink. These blended drinks are extremely addictive given the sugar that has a huge impact on the pleasure receptors in your brain, so it’s best to avoid them completely.
Drink This Instead: Unsweetened Iced Tea or Iced Coffee
The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos—then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed. Guilt-free refreshment. Or do as we like to do, get a smooth cold brew or iced coffee with a small dash of cream for texture. It’s a much healthier alternative to help quench your thirst for coffee.
5) Don’t Eat: Fast Food Breakfast Sandwiches
The drive thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats, sodium and questionable ingredients. Not to mention they contain way more calories and fat than you need in the morning.
Eat This Instead: Grain-Free Mini Muffins
Grain-Free Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week.
6) Don’t Eat: Flavored Yogurt
Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are loaded with excess and processed sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.
Eat This Instead: Plain Greek Yogurt with Natural Fruit
Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit. Trust us, it’s super delicious!
7) Don’t Eat: Potato Chips
Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.
Eat This Instead: Bake Kale Chips
Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.
We hope those tips help and we are confident they will!
However, the quickest and most permanent way to drop fat, build lean muscle and feel amazing is through a combination of healthy eating AND a consistent challenging workout program.
We here at Iron Allies Fitness are here to help you meet your fitness, muscle building and fat loss goals. You deserve that fit and attractive body we know you want and we will help you get it!
Come try us out for an entire week of unlimited group training classes completely FREE! No strings attached!
Click here to schedule your first free class!
We look forward to helping you hit your goals!
Talk to you soon!
– Team Iron Allies
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The #1 Reason You Aren’t Motivated To Reach Your Goals
By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | . ironalliesfitness@gmail.com | ironalliesfitness.com
What’s Up Allies!
Today we are going to give you a few strategies to help you stay motivated with working on your fitness goals.
Here’s the thing, all the information you need for learning how to get into great shape is either already in your head or readily accessible online. So why are you still struggling to see results?
It’s because you lack the proper motivation. Getting into great shape is not just about goal setting; in reality, your goals have nothing to do with it.
The only differentiator between people who see results and those who don’t is the motivating factors (driving force) behind the reasons WHY they are pursuing said goals.
The people who see success have deep, strong, emotional motivating reasons why they are working on their goals and they have made a firm commitment to those reasons why. People who dont see results have either not identified the deeper core motivating reasons behind their goals, or they haven’t yet made the commitment to them. That’s the only difference.
So, are you struggling with self-motivation? Are you having a hard time getting yourself to your regularly scheduled workouts? Are you finding more and more reasons to cheat on your healthy diet?
You’re not alone and today we’ve got 4 strategies that will help you dial in to not only your goals, but he driving forces behind them.
Motivation Strategy #1: Find Your ‘Why’
So WHY do you want to get in shape? What are you sick and tired of? What is it that you can’t go on any longer doing and still be happy? What makes you cry? What is driving down your self-confidence?
“I want my husband to look at me like I’m sexy again.”
“I don’t want to end up like my mom, morbidly obese and diabetic.”
“I want to feel confident in myself again.”
“I have taken care of others my whole life, and now I want to take care of myself.”
These are all REAL examples we have heard from actual clients over the years.
Once you uncover your personal motivator you’ll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some other possible motivators…
- I want to have more energy to keep up with the kids.
- I want to be able to do what I want when I retire.
- I want to feel sexy in my swimming suit again.
- I want my confidence back.
- I want to feel attractive enough to go on dates again.
Motivation Strategy #2: Make It Official
When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Motivation Strategy #3: Be Practical
It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.
With any fitness goal it is important to 1) maintain a healthy sustainable diet, 2) participate in a consistent and challenging exercise program that includes both weight training and cardio, 3) and make sure to get enough rest and recovery.
Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging. Don’t commit to 2 hour workouts if you cant sustain it. Don’t try to go to the gym 7 days per week if you’ll stay more committed to 3-4x per week.
Motivation Strategy #4: Call For Backup
Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight or build muscle and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.
Want an even MORE effective technique? post your goals and your ‘why’ on social media and ask your friends, family, and network to hold you accountable to it. Post updates regularly.
The most effective way to ensure that you meet your goal is to enlist the support of knowledgeable and helpful coaches who will both provide you with the tools you need as well as the support and accountability required to stay consistent.
That is where we come in. Working with a qualified and experienced personal trainer/coach who will be there for you all along the way is still one of the best ways to accomplish the goals you want.
Send us an email, text message, or give us a call. Together we will identify what REALLY motivates you. Together we will design a program that fits into your schedule, life, AND budget so you can be consistent.
Come try us out for an entire week for FREE! yes, get 1 week of group training classes and a private consultation for free!
Email us at ironalliesfitness@gmail.com
or Click here to schedule your first class!
Talk to you soon!
– Team Iron Allies
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The 3 Best Ways To Overcome Overeating
Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | . ironalliesfitness@gmail.com | ironalliesfitness.com
What’s up Allies!
Today we want to talk to you about how to understand why you overeat.
Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.
Why do you overeat?
1. Habit:
Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
2. Absentmindedness:
You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
3. Deeper Issues:
Sometimes you use food for recreation or to change your mood. Many people we have encountered over the years use food as an emotion coping mechanism to deal with the stresses in their lives, past trauma, or a sense of satisfaction, fulfillment, or pleasure. These calories may lend you a temporary sense of comfort, but ultimately your body, mind, and your self-confidence suffers from the indulgence.
3 Steps To Overcome Overeating – read these, and apply them to your life.
Step #1: Pay Attention
Be aware of what and how much you eat. Actually practice paying attention to each bite you take, how big they are, how many times you chew, how much you put on your plate, etc. This simple concept will save you from hundreds upon hundreds of calories each week.
To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.
Step #2: Practice Balance
Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, healthy carbs, healthy fats, lots of veggies, a few daily servings of fruit and limited processed foods and sugars, your body will be satisfied and you’ll lose the urge to overeat.
Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you have healthy sources of carbs and fats? This mental checklist will save you from making food decisions that you’d later regret.
Step #3: Be Tuned In
Your body will always tell you when its hunger has been satisfied. You’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.
An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).
By learning how to control your eating habits, you’ll find weight loss to come much more simply and naturally.
Now, if you are struggling with sustainable nutrition planning, healthy dieting, and a safe and effective exercise program then let us know how we can help! We here at Iron Allies Fitness are here for you. We are experts in the field and with our combined 27 years of industry experience we will help you design the right program for you to not only achieve, but also sustain the results you desire!
Call, text, or email today and come try us out for an entire week of unlimited classes…FREE!
Click here to reserve your first free class!
– Team Iron Allies Fitness
text or call today: 801-263-5336
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One of the Biggest Fitness Myths Debunked
Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | . ironalliesfitness@gmail.com | ironalliesfitness.com
Today I wanted to talk to you about one of the oldest fitness myths in the book…
but first… come join us for a free week of group training bootcamp classes! All levels welcome!
Click here to book your first free class:
https://calendly.com/ironalliesfitness/weekly-group-training-bootcamp-classes/
Okay now…onto one of the biggest myths!
Look, a tight lean stomach is the ultimate sign of a fitness plan that’s working, but it’s also one of the hardest things to achieve.
Maybe you’ve given up on your abs after doing thousands of crunches only to see zero results. I honestly don’t blame you.
It’s time that you forget everything you’ve heard about how to “sculpt lean abs.” The truth is that crunches simply won’t give you a six-pack. Ever. Period.
Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. I’m talking about the “spot reducing” myth. Here’s the truth: training one area of your body will not specifically burn fat from that area.
Even those who have heard that spot reducing is a myth often still train as if it is true. So here’s the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.
Only a reduction in overall body fat will do that for you.
So do you want the “secret” to great abs? Here it is (it’s not really a secret):
Focus on building a better metabolism (i.e. more lean muscle) all over your body (not just the areas you want to “tone”); add in high intensity interval training HIIT cardio, and the king of tips for a tight midsection….EAT CLEAN!
It is very possible for you to dramatically shape up your midsection. Yes, I’m talking to Y-O-U. Healthy fat loss and a great body is not reserved only for the people you see on the TV or in magazines or on exercise equipment infomercials. You can do it too! (and with less make-up, lighting, tanning, and photoshop haha!)
First, let’s determine if your current routine is getting you closer to that lean stomach or if you have simply been burning time.
Answer the following two questions to find out…
How many times per week do you exercise?
If you answered with anything less than 4 rigorous hours per week of resistance based training then that’s the first thing getting between you and streamline abs.
What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training.
Does this describe what you do? If not, make the change.
I’m sorry to be the one to break this to you but walking on the treadmill for 30 minutes at a comfortable pace isn’t a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.
What kind of exercise do you do?
Resistance/weight training is the most vital part to a workout that burns fat over time and builds a better metabolism and body. This means working your major muscle groups against resistance in a way that challenges you heavily. The key here is to find the right intensity and never repeat the same routine for more than 3 weeks. Also, you must focus on increasing the weight you use periodically. At least by 1 rep, 1 set, or a few more pounds lifted per week. If you fail to do this you won’t see the results you are looking for.
Cardio exercise is important, but it is often overexploited due to its ease of implementation. Always pick resistance training over cardio if you have to pick. Whether your goal is fat loss or muscle development or both; pick the weights.
Cardio is most beneficial when done at an effective level of intensity. This doesn’t mean that you should be gasping for air. It does mean that you need to dig down and push yourself. Every time.
Do you eat clean?
Diet is the number one reason that most people don’t have great abs. If your diet is out of control, then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.
- Don’t eat too much. Do you know approximately how many calories you eat each day? The best way to find out is to record every single thing that you eat for a few days. Take those numbers and do an evaluation—feel free to recruit me to help out with this part. Together we’ll come up with improvements for your diet and adjust your calories for maximum results.
- Cut out the junk. While this may seem obvious, your definition of “junk food” may need to be updated. Start with anything that contains sugar. Refined sugar is one of the biggest ingredients in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sweet treats. Processed fat is another monster to avoid. As a rule of thumb, view all processed or refined items as junk food, and kick them to the curb.
- Eat when hungry. You’ve been told to never let your metabolism “crash” by going hours without eating, but it turns out that all-day snacking may be counter-productive. Instead of trying to schedule meals and snacks for certain times throughout your day go with how your body feels. If you are hungry then have a small, protein-based snack. If you aren’t hungry then don’t force a snack on yourself in the name of fueling your metabolism.
- Only eat foods that look the way they do in nature. So many people cut corners and try to eat pseudo health foods that say “high protein” “low fat” “zero added sugar” or other buzz words that reel them in. The fact of the matter is, if the food you are eating comes in a bag, package, wrapper, can, or box, you aren’t eating whole foods. You are eating some form of a processed food and you will likely not hit your goals. Yes, I am saying you need to eat food that looks the way it does in nature, and actually prepare and cook it! 🙂
Now you know why just crunches and other “targeted core exercises” will not get you the abs of your dreams. While it is important to exercise your abs a couple of times a week, don’t expect fat to fall of that area after thousands of crunches.
If you seriously want to flatten and sculpt your waist then all you have to do is decide that you really want it. Commit to yourself. You deserve it.
If you are struggling to reach your goals, if you need some advice, or you just want a fun new change to your fitness routine, come join us for 1 FREE week of group personal training classes. Click here:
https://calendly.com/ironalliesfitness/weekly-group-training-bootcamp-classes/
Let’s get you started on a sustainable fitness and nutrition program that will get you on the fast track to your best abs ever!
Talk to you soon!
Iron Allies Fitness 3844 S 300 E Salt Lake City, UT 84115
ironalliesfitness@gmail.com
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5 Foods You Should Reduce Out of Your Diet
Author: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I
Co-Owner – Iron Allies Fitness
3844 S. 300 E. Salt Lake City, UT 84115
801-263-5336
ironalliesfitness@gmail.com
So I was training a client the other day and we got talking on the subject of food and healthy substitutes. We also were talking about items to reduce and items to increase their intake of. So I thought this was a great series of tips to send to you!
The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you when it comes to some basic nutrition advice.
Below is a list of 5 foods that you should reduce out of your regular diet.
I find these foods are what often derail my clients from their fitness and weight loss goals.
In addition, I will suggest a healthy substitute for each of these less-than-healthy foods.
By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.
Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.
Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.
Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.
Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.
Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.
Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.
Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice isn’t always the best choice. The effect on your blood sugar will be similar to that of white bread. There are fewer vitamins and less fiber in white rice vs brown rice. Don’t get me wrong, white rice isn’t all that bad, but brown rice is a better choice.
Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.
Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.
Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.
Eating right, along with challenging exercise, is the formula for a sexy lean body.
The way you combine these two is with a sustainable nutrition and exercise regimen and that is what we here at Iron Allies Fitness specialize in!
If you need any help at all, just reach out 🙂
Talk to you soon!
– Taylor, Team Iron Allies
P.S. Give us some feedback! Have you been liking this content? let us know! Thanks!
P.P.S. If you want to come join us for a FREE WEEK of our kick ass group personal training classes… CLICK HERE!
Why Working With A Personal Trainer Gives You An Edge Above All Else
By: Taylor Empey, Nationally Certified Fitness Trainer and Nutrition Specialist
ISSA – CFT, SFN, SET, SSN, and Elite Trainer Level I
The reason I claim that working with a trainer gives you an edge above all else is because no matter how much knowledge you have in regards to exercise science or nutrition, no matter if you are a trainer yourself, and no matter how many “years you have been doing this,” working with a trainer gives you the one thing that you can’t give yourself; that is coaching and accountability.
Now, yes, we can find ways to motivate ourselves and set up incentives to better accomplish our goals, but let’s be honest, 9 times out of 10, we’d rather disappoint ourselves in secrecy than hold ourselves accountable to a family member, friend, coach, or trainer, and disappoint them instead. Working with a knowledgeable trainer gives you motivation, accountability, makes the impossible seem possible, and gets you those last 3-5 reps you could not get on your own. Working with a trainer has been statistically proven to get better results in a shorter time frame than pursuing your goals on your own. There is a 75% failure rate in individuals who attempt to reach their fitness goals; that is over 7 out of 10 individuals that attend a gym on a regular basis, and a percentage of those other successful individuals are already working with a personal trainer. The one piece of advice I can give you that will do you the most good in the long run if you don’t have the knowledge of a trainer would be…GO HIRE A TRAINER! How can you expect to get results if you don’t even know what you’re doing? Yes, there is enough information on the internet on how to attain successful results, but guess what? If you don’t have the education, you won’t know how to systematically piece all that information together for your individual needs. There is also a TON of bogus information on the internet when it comes to health, fitness, and nutrition so be wary of venturing off into the internet in search of fitness advice that will deliver effective results; you may end up with more issues than when you began.
Hiring a professional certified trainer will be the best decision you ever made in regards to your health so long as you pick the right trainer. Two words to make sure you select the right trainer – Dedicated and Educated. Give yourself the edge you need; hire a personal trainer today and I personally guarantee you won’t regret it.
What You Need To Know To Lose Belly Fat
By: Taylor Empey, Nationally Certified Fitness Trainer and Nutrition Specialist
ISSA – CFT, SFN, SET, SSN, and Elite Trainer Level I
So you want to get rid of some belly fat, and you can’t help but be on the lookout for that magical exercise that will give you flat abs once-and-for-all. I’m sorry to burst your bubble of hope, but all the ab crunches in the world won’t make a dent in your belly bulge, as long as you continue with your unhealthy lifestyle.
This isn’t a cutting edge discovery. In fact, by now it’s common knowledge that spot reduction is a myth, and yet, time after time, I’m asked to reveal the exercise, or exercise machine, that gets rid of stomach fat. There is no such magical exercise. The magic is found in altering your diet and exercise routine to promote fat loss from your overall body, including—but not limited to—your midsection. Here’s how to really get rid of that belly fat:
Flat Belly Tip #1: Cut Out Processed Foods and Sugar
You know how Disneyland has the FastPass tickets that allow you to cut to the front of the ride lines? Consider processed foods as a FastPass ticket to belly fat. I wouldn’t be surprised if future studies show that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed food specifically adds fat around your belly. If you want to lose pounds, stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.
Flat Belly Tip #2: Eat Fresh Whole Foods
Once you’ve cut the garbage out of your diet, fill in the void with fresh foods such as green veggies, whole fruit, lean high quality meats and fish, colorful veggies, and whole grains in moderation. While these foods may seem boring at first, stick with it long enough and you’ll grow to love the unadulterated flavor of real food. Eating a diet filled with the foods listed above will give your body all the nutrients it needs to shed pounds and lean out.
Flat Belly Tip #3: Cut the Booze
We have all heard the term “beer gut” so you know what I mean when I say you need to moderate or cut down the drinking. I enjoy the occasional drink or two once per week, but that is the extent of it. If you want to cut down the waistline, you need to start cutting down the frequency and amount of booze you drink. Try just by cutting it in half or at least down by one drink per week. Try to eventually get down to just one night of drinks per week or less, and focus on only enjoying 1-3 of your favorites. Also, focus on light clear liquors mixed in low calorie drinks. Dark liquors, wines, and beer are a sure way to add to that belly fat and they can have some seriously high hidden calories.
Flat Belly Tip #4: A Consistent, Challenging Exercise Program
The absolute best way to fight the battle of the belly bulge is with a consistent, challenging exercise program. Be consistent! You should exercise 3-5 times each week. Make it challenging! If you want to see results, then keep your body guessing with new exercises and varied intensity.
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