How Do I Get Started?- 3 Easy Steps To Fitness

Posted by on Jun 20, 2016 in Exercise, Motivation, Nutrition, Psychology |

3 Easy Steps

 

How Do I Get Started?

 

This question can be answered either very simply, which might be perfect for some of you, or answered in great depth and detail, which might be perfect for others of you.
What’s important is that it’s answered in way that resonates with you, that sticks with you, that you can easily follow, and that produces results.

I’m willing to bet that most of you have tried to follow a diet and exercise program before. You might have seen results, but for whatever reason you didn’t continue.

Maybe it became a burden to follow after a while- too many decisions to make, too many don’ts- don’t do this, don’t do that, maybe you didn’t see the results you wanted quickly enough, or perhaps you just ran out of will power due to decision fatigue.

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How To Lose Body Fat, Not Just Scale Weight- Part 2

Posted by on May 22, 2016 in Exercise, Fat Loss, Nutrition | 2 comments

 

 

Scale Displaying Fat

 

 

Our goal is to change your body from a machine that burns carbohydrates for energy to a machine that burns fat for energy.

If you’ve ever tried any of the fad diets that seem to come out weekly, you probably lost several pounds over the first couple of weeks and then your weight loss slowed down. There are a couple of reasons for this:

First, heavier people usually have a higher basal metabolic rate to begin with, and as the weight comes off, their BMR slows down.

Second, a lot of it is water weight, especially if the diet includes reducing your carbohydrate intake.

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How To Lose Body Fat, Not Just Scale Weight- Part 1

Posted by on May 22, 2016 in Exercise, Fat Loss, Nutrition |

Scale Displaying Fat

 

 

Most likely, the reason you want to lose weight is because you’re carrying too much fat, and you want to change your body shape. It’s really not so much the number on the scale, although they’re certainly related.

Your scale weight, which is your total body weight, is composed of two things- body fat and lean mass, fat and lean. We all know what fat is, lean is everything else- muscle, bone, blood, organs, skin- all of the weight you carry that isn’t fat.

When you just lose scale weight by reducing the calories you eat without any resistance exercise, you’re losing both body fat and lean mass, which includes muscle. Your clothes might fit you better, but it’s quite possible that you’ve just become a smaller version of what you were before. If your body fat was in the 30% or more range (which is considered obese), you might still have 30% or more body fat even though you weigh less and wear smaller sizes.

Most diets are focused on losing scale weight.

You want to be focused on losing body fat.

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How Much Protein Should You Eat Every Day?

Posted by on Apr 11, 2016 in Macronutrients, Nutrition |

Protein word cloud

 

 

Benefits Of Protein

 

Protein is important for your health. Some of its benefits include:

  • More muscle and strength– protein helps to increase muscle mass. You can build muscle without eating any protein, but if you lift weights or do other resistance exercise, the combination of the two has a synergistic effect.
  • Higher metabolism– because it increases muscle mass, and muscle requires more energy for maintenance, it also increases your resting metabolic rate, your metabolism. You burn more calories, even at rest.
  • Less weight-  because it can boost your metabolism and reduce your hunger it can help you lose weight as well. It takes almost twice as many  calories for your body to breakdown and absorb protein as it does for carbohydrates.
  • Less hunger– because protein is filling, you feel full with less food. In one study, women who increased their protein intake to 30% of total daily calories ate 441 calories less per day on the average.
  • Greater bone density- here’s a big benefit for our age group, especially as we get older and especially for women- research has shown that a higher protein intake increases bone density which results in a lower risk of osteoporosis.
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How To Create Healthy Meals That Don’t Take A Lot Of Prep Time

Posted by on Apr 6, 2016 in Nutrition |

Healthy MealWhile I do my fair share of cooking in the house, I don’t usually prepare meals in advance, although I’ll grill enough chicken or salmon, or make a large enough salad to last a few days.

Let’s be honest, it does take time to prepare meals, time that you might rather just spend relaxing, reading a book, or watching some TV. There’s really no way around it, short of hiring a personal chef or having one of the online healthy food services deliver a box of frozen meals for the week to your front door.

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