Tuesday, December 27, 2011
Quick Weight loss Tip
A pound of fat is equal to 3500 calories. So if you want to lose one pound of fat in a week you need to create a 500 calorie deficit each day. (500 calories x 7 days =3500) It's actually pretty simple. Just burn more calories than you eat and you will lose weight!
Friday, December 16, 2011
More Tips from Brent!
1. The more muscle you have, the more efficient you will be at burning fat and losing weight.
2. Doing various kinds of exercise is important so that you don't plateau or burn out. Do something you can sustain in the long run. I totally believe in the idea of muscle confusion so that we change up the routine at least monthly and we get better results than by doing the same routine repeatedly.
3. Interval training is better than long hours of aerobics each week.
2. Doing various kinds of exercise is important so that you don't plateau or burn out. Do something you can sustain in the long run. I totally believe in the idea of muscle confusion so that we change up the routine at least monthly and we get better results than by doing the same routine repeatedly.
3. Interval training is better than long hours of aerobics each week.
Wednesday, December 14, 2011
Harvest Trail Mix
Peanuts
Slivered Almonds
Fiber One Bran Cereal
Organic Cinnamon O's Bran Cereal
Craisens
Mini Semi-sweet Chocolate Chips
Mix together and enjoy! This snack is packed with fiber and protein.
1/2 Cup per serving is approximately 200 calories
Monday, December 12, 2011
Brent's Top 10 Weight Loss Tips
Brent has lost 30 lbs in 2 months! These are his top 10 tips that he has learned...
1. Diet is more important than exercise. I almost hate to even say this because I love exercise but I've found it to be very true.
2. Eat portions about the size of your fist, 1 protein and 1 "good" carb in each meal, also add 1 portion of vegetables to 3-4 meals a day.
3. Eat every 2.5 to 3 hours but try not to eat after 6 pm. If you get a craving after 6, eat a piece of fruit and drink 1 or 2 glasses of water.
4. Drink 8-10 glasses of water a day. More if you're exercising. The bigger you are, the more water you need.
5. If you get a craving for something unhealthy, drink lots of water or eat some veggies. If you give into cravings, don't punish yourself. Just get back on track.
6. One day a week, satisfy ALL your cravings! Feast. Don't worry about temporary spikes in your weight. The overall trend is what's important. I like to compare my weight to the same day last week to see how I'm doing.
7. Track everything you can and try to find anything to celebrate. Reward yourself mentally. Share your success with others who care. I like to track not just my weight but also body fat % and then multiply weight times body fat % to get total lbs. of fat. I use a body fat scale. It's not exact but that's not what's important. It's the trend and I always use the same scale. If on any given day I reach a new record with any of the 3 metrics, then I praise myself!
8. Some say to not get on the scale very often. I get on the scale at least once in the morning and once at night. How else will you know how you're doing. I have a system that I follow religiously. It goes like this: always wear the same thing when on the scale, I step with my right foot then my left, I send myself an email from my phone, then later when I have time, I record the results in my tracking spreadsheet. I study the spreadsheet, compare the data from week to week, I have graphs that show trends, etc. I get really excited about the good results. If I plateau for a day or 2, so what. Sometimes my weight may go up but my body % goes down. I celebrate that!
9. Set a goal each month or each week. My tracking spreadsheet helps me do this.
10. Get off your butt as much as you can. We sit way too much. We sit in our cars, on our couches, in chairs at our desk at work or school, in theatres, etc. etc. I take the stairs as much as I can and try to avoid elevators. I like to walk the mile to Church instead of driving. Sometimes if I have time I can walk to do errands instead of driving everywhere. It's harder to get tickets when you're walking :-) and it's way more healthy for you.
bonus: Think cause and effect. Much of the problem with our society is that we don't think of the result of what we're stuffing in our mouth. Think of your heart. Think of your image. Think of your long term health. Think of your longevity. This has motivated me because my blood pressure started to spike and it made me angry. Think of your children and grandchildren and the time you will spend with them and how active you will or will not be able to be with them. Think of your mind and how much more invigorated you are when you feel good about yourself.
1. Diet is more important than exercise. I almost hate to even say this because I love exercise but I've found it to be very true.
2. Eat portions about the size of your fist, 1 protein and 1 "good" carb in each meal, also add 1 portion of vegetables to 3-4 meals a day.
3. Eat every 2.5 to 3 hours but try not to eat after 6 pm. If you get a craving after 6, eat a piece of fruit and drink 1 or 2 glasses of water.
4. Drink 8-10 glasses of water a day. More if you're exercising. The bigger you are, the more water you need.
5. If you get a craving for something unhealthy, drink lots of water or eat some veggies. If you give into cravings, don't punish yourself. Just get back on track.
6. One day a week, satisfy ALL your cravings! Feast. Don't worry about temporary spikes in your weight. The overall trend is what's important. I like to compare my weight to the same day last week to see how I'm doing.
7. Track everything you can and try to find anything to celebrate. Reward yourself mentally. Share your success with others who care. I like to track not just my weight but also body fat % and then multiply weight times body fat % to get total lbs. of fat. I use a body fat scale. It's not exact but that's not what's important. It's the trend and I always use the same scale. If on any given day I reach a new record with any of the 3 metrics, then I praise myself!
8. Some say to not get on the scale very often. I get on the scale at least once in the morning and once at night. How else will you know how you're doing. I have a system that I follow religiously. It goes like this: always wear the same thing when on the scale, I step with my right foot then my left, I send myself an email from my phone, then later when I have time, I record the results in my tracking spreadsheet. I study the spreadsheet, compare the data from week to week, I have graphs that show trends, etc. I get really excited about the good results. If I plateau for a day or 2, so what. Sometimes my weight may go up but my body % goes down. I celebrate that!
9. Set a goal each month or each week. My tracking spreadsheet helps me do this.
10. Get off your butt as much as you can. We sit way too much. We sit in our cars, on our couches, in chairs at our desk at work or school, in theatres, etc. etc. I take the stairs as much as I can and try to avoid elevators. I like to walk the mile to Church instead of driving. Sometimes if I have time I can walk to do errands instead of driving everywhere. It's harder to get tickets when you're walking :-) and it's way more healthy for you.
bonus: Think cause and effect. Much of the problem with our society is that we don't think of the result of what we're stuffing in our mouth. Think of your heart. Think of your image. Think of your long term health. Think of your longevity. This has motivated me because my blood pressure started to spike and it made me angry. Think of your children and grandchildren and the time you will spend with them and how active you will or will not be able to be with them. Think of your mind and how much more invigorated you are when you feel good about yourself.
Tuesday, December 6, 2011
Broiled Grapefruit
What a yummy, easy treat for only 90 calories!
1 medium grapefruit
1 teaspoon truvia or brown sugar
1/4 teaspoon cinnamon
Sprinkle grapefruit with sugar and cinnamon. Broil for 4 minutes.
90 calories per serving
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