#1 Best Food to Burn Belly Fat!!!
How do I burn the fat from around my waist? What foods should I eat? Sound familiar? Well today, I’m gonna answer that million dollar question of what food you need to be eating in order to burn that stubborn fat off your belly! I preach to my personal training clients all the time that it’s not the foods you eat that make you fat, but the hormones that are released from the foods that make you fat. Let’s look at some foods and see if you can guess which one is the best for fat burning.
Let’s look at apples. Could apples be the best food to burn fat?? Apples are good sources of quick energy. They would be considered simple carbohydrates. Your body needs carbohydrates, both simple and complex, even if some of the fad diets tell you otherwise. Carb consumption becomes even more important if you’re performing intense exercise. Without carbohydrates, your body will begin to break down your muscle tissue to fuel your body, which will sabotage your efforts. However, carbohydrates are not the #1 food to banish belly fat!
Eat More Veggies To Make Belly Fat Vanish?? All to often the assumption is made that higher-fiber foods like vegetables will displace the less healthy foods, and that’s a mechanism to lose weight. Such effects will not be evident by simply adding more vegetables to your diet. Yes, vegetables are full of fiber, which is a necessity to keep our digestive system working smoothly, but they are not the #1 food to banish belly fat!
Eat More Fat To Lose Belly Fat?? Many people avoid nuts like almonds when they want to lose weight, thinking they are too high in calories or fat. However, nuts are little powerhouses of nutrition and getting a good variety of vitamins, minerals and other nutrients into your diet is precisely what is needed to help diminish those cravings! Almonds are a great source of heart healthy monounsaturated fatty acids that provide high levels of satiety. They contain good levels of minerals such as manganese, copper and magnesium as well as B vitamins like riboflavin, niacin and biotin. Even though almonds provide many health benefits, those little powerhouses are not the #1 food to banish belly fat!
Eat More Protein to Lose Belly Fat?? Yes Protein!! Protein rich foods are the #1 foods to burn belly fat. The consumption of protein rich foods triggers the release of two fat burning hormones, growth hormone and glucagon. I’m sure many of you have heard of growth hormone because of all of its rejuvenating and fat burning qualities, but glucagon is not often talked about. Glucagon is the sister hormone to insulin. They work synergistically, and since insulin is released by the pancreas when blood sugar is high, glucagon is released by the pancreas when blood sugars are low.
Bottom Line: Protein is definitely the key nutrient to help banish that belly fat and improve your physique! There are many high-protein foods you can incorporate in to your diet to boost your protein intake. For a meal plan that is designed specifically for you and your fitness goals, or if you’re looking to improve your physique and thinking about hiring a personal trainer, contact us.
Are You Drinking This to Lose Weight??
Unless you’ve been living under a rock, chances are you’ve heard about the much-touted health benefits of apple cider vinegar. As with any trend, it’s easy to get lost in the hype and start believing that apple cider vinegar (ACV) is the miracle medicine to help you lose weight and banish belly fat. When my personal training clients tell me about their nightly cocktail before bed which consists of two tablespoons of ACV, I state the obvious, a well balanced diet and a consistent exercise program are key to weight loss, an improved physique and an overall healthier lifestyle. That’s not to say that consuming ACV does not come with some health benefits. Studies have shown that consuming 2tbsps of ACV and 8 oz. of water can……
1. Reduce Blood Sugar Spikes Apple cider vinegar is full of acetic acid, which has been proven to slow down the digestion of simple carbohydrates, thus regulating blood sugar levels. Drinking apple cider vinegar before a high-carbohydrate meal improves insulin sensitivity, slowing the rate at which blood sugar levels rise.
2. Improved Digestion Some studies have also stated that consuming raw unpasteurized ACV and water can help to naturally improve digestion. Drinking 2 tbsps. ACV with 8 ounces of water about 15 minutes before your main meals stimulate digestive juices for better breakdown of your food, naturally assimilating more from your food.
4. Strengthen Your Immune System Your intestinal flora is a big part of your body’s immune system. Which makes sense to say that improving the conditions for the growth of friendly bacteria with ACV may improve overall immunity. The malic acid in ACV is also a strong antiviral, perhaps one of the reasons people claim they experience fewer colds when they consume ACV with water on a regular basis. Additionally, raw and unfiltered ACV is said to benefit your lymphatic system by helping to cleanse lymph nodes resulting in the relief of sinus congestion and alleviation of allergies.
There you have it, ACV contains valuable minerals and trace elements, LDL cholesterol-lowering pectin, fat burning acetic acid, anti-viral malic acid, live enzymes, amino acids and many other beneficial nutrients. However, it isn’t a magical cure-all and doesn’t replace common sense behaviors like eating a healthy, balanced diet. Plus, vinegar is an acid, so going overboard with it or not rinsing out your mouth after consuming can erode tooth enamel. Some medications may also interact with apple cider vinegar, including insulin, digoxin and certain diuretics. As previously stated without a healthy eating plan and a consistent exercise regimen, improving your physique and reaching those weight loss goals may be a challenge. For more information on losing weight, improving your physique or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us today.
3 Tips To Get The Most Out Of Your Bicep Workouts!!
My personal training clients often ask me how I built my biceps. I tell them that I tie a rope to the back end of my jeep and pull it 100 yards a day. LOL! There actually aren’t any secret exercises out there to build biceps. The secret is in the performance of the basic exercises. Have you ever heard two people tell the same joke and the crowd laughs hysterically for one of the people, but not at all for the other? It’s all in the delivery folks. For instance, when training biceps, there is so much more to consider than just curling the weight up. With my many years of experience in the health and fitness industry, I have three insider tips I’ve found to be especially effective for building those biceps!
1. Understand The Function Of The Muscle!! The biceps function is primarily flexion of the forearm. However, the secondary function of the biceps which most people forget is supination of the hand, or turning the palm of your hand upward. In order to achieve maximum recruitment of your biceps’ muscle fibers when performing a bicep curl, it is necessary to turn your palms up as you curl. After training with us, my personal training clients are well aware that a simple turn of the hand allows full contraction of the muscle. To reach the peak-contracted position, flex the biceps as hard as you can while also supinating. Without that extra twist, you will not be able to generate nearly as much tension and isolation in the muscle.
2. Focus On The Muscle You Are Trying To Work!! Another imperative technique I ensure my personal training clients employ is to focus on the muscle we are training. For instance, you can visualize your biceps working. Deliberately focus on maximizing tension and blood flow to the localized area. This may require you to reduce the weight so it is a weight you can handle without utilizing other muscles to complete your reps. Thus allowing you to focus on form, tension and engagement of the muscle.
3. Use The Bicep To Initiate The Movement!! Before starting the rep, always contract the muscle being worked. If you tense the muscle then proceed to complete the movement, inertia and any other unnecessary body movement will be eliminated. By contracting the muscle before starting the movement you are also preparing your body’s nervous system and activating the muscle. Don’t waste any more time in the gym just going through the motions. For more information on how to make each and every workout count in such a way that will help you achieve your fitness goals, or if you’re looking to improve your physique, or frustrated with your current level of fitness and looking to hire a personal trainer, contact us today.
Two Supplements You’re Probably Not Taking to Maximize Muscle Recovery!!!
What supplements do I need to take to get the most out of my workouts? What can I take for optimal muscle recovery? Many of my personal training clients want to know what supplements to take and when to take them. With all the supplement companies trying to sell their latest and greatest products, this could be a bit overwhelming not to mention a bit taxing on your bank account. Many of the nutrients required for building muscle and muscle recovery should come from the foods that you consume throughout the day. However, if you are going to take any supplements at all, these are the two I highly recommend.
L-Glutamine: Glutamine is the most common amino acid found in your muscles. Glutamine plays key roles in protein metabolism, volumizing muscular cells, and anti-catabolism. As a matter of fact, over 61percent of skeletal muscle is Glutamine. Glutamine consists of 19 percent nitrogen, which makes it the primary transporter of nitrogen into your muscle cells. Glutamine also increases your ability to secrete the human growth hormone, which helps metabolize body fat and support new muscle growth. During intense weight training, Glutamine levels are greatly depleted, which decreases strength, stamina and muscle recovery. Without L-Glutamine supplementation, it could take up to 6 days for Glutamine levels to return to normal. Glutamine also plays a key role in protein synthesis. Therefore, I recommend L-Glutamine supplementation because it is so important, not necessarily to gain more muscle, but for the maintenance effects.
2. BCAA’s: BCAA’s include the amino acids leucine, isoleucine and valine. BCAA’s, particularly leucine helps support muscle protein synthesis and aid in muscle growth and recovery. BCAA’S are found in high protein foods such as salmon, chicken, salmon, eggs, and beef. However, I recommend that my personal training clients take a BCAA supplement. This is beneficial for my athletes due to the fact that free form BCAA’s bypass the liver and are absorbed directly into the bloodstream. BCAA’s have a branched side chain that simplifies the task of converting each amino acid into energy during intense training sessions. They make up approximately 35 percent of all muscle tissue. The more BCAA’s the body contains, the more they will be used for energy, slowing down the breakdown of muscle cells and preventing muscle atrophy.
For more information on supplement consumption, increasing muscle mass, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
4 Exercises For Stronger Quads
Leg day is probably one of the most important days of your workout regimen. It is also a day that is dreaded by many of my personal training clients and unfortunately all too many skip out on leg day. This is the perfect way to build a horrifying imbalance between the upper and lower body, completely throwing off the symmetry of one’s physique. Incorporating these 4 exercises into your leg day will work those quads and give you the strong, muscular legs you’re looking for. Once you see the results, you will continue this journey without looking for excuses.
1. Barbell Squats: Begin with the barbell supported on your trapezius muscles, keep chest up and abs tight. Adopt a shoulder-width stance with the feet slightly turned outward. Descend by pushing hips back as much as possible. This may require your knees to travel forward. Ensure that they stay aligned with the feet preventing them from extending out past your toes. The goal is to keep the abs tight and the torso upright. Continue all the way down, keeping the weight evenly distributed through your feet. At the moment the upper legs form a 90-degree angle, push up through the legs reversing the motion, driving the weight upward. This is one rep; continue until legs reach fatigue.
2. Leg Press: Lay down in the machine and place your legs on the platform directly in front of you, shoulder width apart. Lower the safety bar holding the weighted platform in place and press the platform up extending your legs but keeping a soft knee. Ensure that you do not lock your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. Push through your heels using your quads to take you back to the starting position as you exhale. Repeat this movement until your legs reach fatigue.
3. Dumbbell Lunges: Standing upright, hold two dumbbells in your hands by your sides, step forward with your right leg approximately 2 feet from the left foot keeping it stationary behind you. Inhale while lowering your upper body and bending your knees. Prevent stress to your knee joints by ensuring your knee does not extend past your toes and keep the front of your shin perpendicular to the ground. Keep your abs tight and maintain balance. Push up through the heel of your foot and go back to the starting position as you exhale. Repeat the movement until you reach fatigue and then repeat with the left leg.
4. Leg Extensions: After adjusting the weight to fit your needs, adjust the pad so it falls on top of your ankles. Sit on the machine with your ankles under the pad and feet pointed forward. This will be your starting position. Your legs should form a 90-degree angle between the lower and upper leg to avoid creating undue stress at the knee joint. Using your quads, extend your legs, tensing your quads at the top of the movement and exhale. Slowly lower the weight back to the original position as you inhale. Again, repeat until you reach fatigue.
In order for the legs to grow it is necessary to push past the burn. They will burn long before they are completely fatigued, so you should push past that point in order to reach those goals and build those legs! For more information on building stronger quads, increasing muscle mass, improving your physique, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
Do You Need A Personal Trainer?
*Have you lost your motivation? *Has your weight loss come to a halt? *Are you carrying too much body fat? *Are you repeatedly doing the same workout each time you go to the gym? *Are you putting in the work but not seeing the results you expect? *Are you lacking a meal plan that is going to provide you with the nutrients you need to meet those fitness goals? *Do you have a specific fitness goal in mind but not sure where to start or how to get there?
If you answered yes to any of these questions, there is no better time to get started!! A personal trainer can provide effective workouts that are specific for you and your individual needs and fitness goals. Every “body” is different and when you go to the gym, you do not have the same fitness goals as the person working out next to you. Therefore, why would you take the same approach or better yet, do the same exercise? Hiring a personal trainer will ensure you reach your goals, provide consistent, non-judgmental fitness support and prevent injuries that may occur from improper form or overtraining. Working out with a personal trainer increases your fitness-goal success rate as the influence of direct supervision during workouts has a huge effect on the outcome of your training. Personal training provides you with an individualized program and holds you accountable to it, which in turn, produces specific results.
As I consult with potential clients, I often refer to this analogy, would you travel to a new city or a foreign country without seeking out the expertise of a tour guide? A knowledgeable guide can give a laser focus to any sightseeing visit, and this may never be so valuable as when you have very little time in one place. Same thing applies in the gym. You should not be spending hours on end in the gym. The goal is to get the most effective workout in the shortest amount time, lasting no longer than an hour. Training with a skilled professional will show you exercises that are designed specifically for you to target those problem areas, reach those personal fitness goals and meet your individual needs. Just like the professional tour guide can give you a customized and thrilling blitz through the destination of your choice, the skilled personal trainer can give you a personalized workout and nutrition management to utilize through your fitness journey that will lead you to the destination of success!!!
Spring is here so why wait?? There is not a better time to get started! If you want to see results and make that change in your physique, you are looking in the right place. To work with skilled, professional personal trainers that will get you where you need to be, contact us.
Can Being Good On Your Diet 100% of The Time Be Bad???
Cheat meals are a debated subject and feared by many in the fitness community. When my personal training clients come to me they often need to be educated on the importance of cheat meals and the positive impact they will have on their fitness goals. Depending on the individual goals of my clients, a cheat meal is in the prescription for an efficient working metabolism. I can always tell when my clients skip their prescribed cheat. You see there is a method to this madness, leptin the hormone responsible for regulating hunger and energy expenditure, becomes elevated during a cheat meal. What does this mean?
Boost Your Metabolism With A Cheat Meal!!
Increased leptin levels help us to reduce body fat more efficiently. Following your diet and eating clean 100% of the time results in a drop of ones leptin levels. Due to the fact that primarily body fat synthesizes this hormone, the body will panic, refusing to give up energy in starvation mode. The result is a slowed metabolism and fat loss will come to a halt with these lowered leptin levels. The remedy I utilize to kick up leptin levels is an increase in calories. This will boost the metabolism and results in weight loss. A cheat meal is a solution to heighten leptin hormone and enjoy foods not typically on your meal plan.
Having A Cheat Meal Prevents Fitness Failure!!
Eating clean and following a healthy meal plan 90 percent of the time and allowing for 10 percent splurges during the week would be considered a strict eat clean strategy but still allows for some indulgence. Doing so has both physiological and emotional health benefits. Cheat meals are designed to promote a positive diet outlook, stave off cravings, and keep you on track with overall health and fitness goals because it prevents you from feeling deprived.
How To Incorporate A Cheat Meal!!
Now that you know the benefits of a cheat, remember it doesn’t mean a free ticket to gorge on everything in sight. The goal is to spike leptin levels and boost metabolism not to derail your hard work and progress you’ve worked hard all week to achieve. Trudging through the week on reduced calories takes a toll on the body and what you want to avoid is allowing your body to adjust completely to the lower calorie lifestyle. To sum it all up, refueling with a cheat meal has been found as a positive benefit to reach and maintain your fitness goals. Now just remember to cheat smart, keep the leptin levels normal and metabolism boosted, this is key to maintaining a fit body.
For more information on how to incorporate a cheat meal to reach those personal fitness goals, or if you’re frustrated with your current level of fitness and thinking about hiring a personal trainer, contact us.
Has Your Weight Loss Come to a Halt?
Whether you are aiming to loose that extra layer of fat for a fitness competition, an upcoming vacation, a special event, or swim suit season, the approach you take can have a negative impact on your metabolism. You start with aggressive cuts to caloric intake consuming only half of what you are used to eating. You add an hour of cardio per day to your already exhausting exercise program. Great job, you have lost several pounds over the first few weeks until it all comes to a halt!! No more of that extra layer of fat seems to be shedding, the scale is not budging and pure frustration has now set in. Desperation comes in to play. Therefore, you proceed by cutting carbs and even tapering down the healthy fats from your diet. Maybe even a little extra cardio to boot. Very little changes if any are happening with your weight and overall body composition. The body has stopped responding to your efforts altogether. What the heck happened?
I’ll tell you what happened!!! The body said “enough” that’s what happened. You created a metabolic meltdown by causing a drastic slowing of your metabolism through excessive caloric restriction, excessive amounts of cardio and unnecessary stress on the body. The body is a surviving machine and adapts to what we do to it. A cascade of events unfolds when the body senses fat loss and struggles to stay balanced (homeostasis). The body is simply fighting for survival and will do what it takes to make that happen. You make a change and the body will respond with an adjustment. The bottom line, the end result to this catastrophe is loss of muscle and holding of whatever fat is left to cling to. The metabolism will shut down altogether. What now??? Can this be fixed?
Why of course it can, and it can be a quick easy fix if you come and seek the expertise of a professional like us here at Training Innovations!! Working with us, you will develop an understanding of how the body works and how to implement safe fat loss strategies before the damage is done. I find that when many of my personal training clients first come to me, they are unaware of how the metabolism works and how every body is different, which requires a different approach. Together we will reduce the risk of muscle loss and allow your body to adjust slowly to applied changes. We will begin by making changes to your caloric intake, keeping carbs in your diet and not overdoing cardio sessions. For more information on an individualized plan that will fit your body type and help you reach those personal fitness goals, or if you’re frustrated with your current level of fitness and thinking about hiring a personal trainer, contact us.
4 Reasons For Your Unsuccessful Weight Loss!!!!
“Korbie, I’m choosing healthy foods, I’m exercising and getting my cardio in, I’ve eliminated my late-night snacking, but I’m not losing weight!!! The number on the scale isn’t budging.” These are some things I’ve heard from personal training clients in the past. This diet head-scratcher happens to the best of us, which is why many of my clients came to me. Read on to see if any of these 4 situations is impeding your weight loss progress.
- Overlooked Calories!!
What they fail to see is that even healthy food selections contain calories. Choosing nutritious foods is a start, but just because they’re healthy doesn’t mean you can eat unlimited amounts and expect to drop those unwanted pounds. Weight loss is primarily a play with numbers. It all boils down to calories in versus calories out. Depending on your body type and fitness goals, the numbers differ for every “body”.
Be proud of yourself, you’ve done cardio everyday this week! You haven’t missed one training session!! However, this does not entitle you to a free eating pass. All to often there is a miscalculation of how many calories you’re actually burning during exercise. Your calorie counter on your cardio machine or sports watch may indicate that you torched 500 calories during your last sweat session, but every person is different. There are a number of factors that play in to the real number of calories you burn during exercise.
- Portion Distortion!!
Definitely heard this before, multiple times, but it does bear repeating. It’s all about portion control! Sure, that cereal box says 110 calories, per serving that is. How much are you routinely pouring into your giant-size mixing bowl? Read labels carefully and remember it’s a serving so measure out your portions.
- Dining Out (Even if you’re ordering from the healthier alternatives)
Who doesn’t love a good restaurant meal, but here’s the issue: You never know exactly what’s in your meal or how exactly it was prepared. Even if the restaurant provides nutrition facts, those are simply estimates. Do you really think every member of the kitchen crew is weighing and measuring each ingredient? Now, it’s ok to dine out on occasion, especially if you ask questions and make smart choices and special requests.
For more information on why you may not be losing weight, managing your diet and calories to meet your individual needs or if you’re frustrated with your current level of fitness and thinking about hiring a personal trainer, contact us.
Want To Lose Weight: Count Carbs, Sugar, Fat?
When it comes to fitness goals, losing weight is at the top of the list for many. Before coming to see me, many of my personal training clients are unsure about how to make this happen. There is lots of confusion about whether one should count calories, cut carbs, sugar or fat to drop weight. To get the answer that best fits your own personal goals, it may be helpful to seek out a professional who can use their expertise to develop an individualized plan just for you, someone like us here at Training Innovations!! Stating the obvious, to lose weight one must create a caloric deficit. We all know what this means: burn more calories than you consume. This is done through physical activity or consuming fewer calories throughout the day. Fats, sugars and other carbohydrates make up the total number of calories we consume, which means we should pay attention to these numbers as well.
1. Get the Skinny on Fat! A single gram of fat provides nine calories of energy. A single gram of carbohydrate or protein only provides four calories. If you eat foods high in fat, your total caloric intake can increase quickly because the calorie cost is so high. However, a well balanced diet and depending on your fitness goals, eating a reasonable amount of healthy fat may be beneficial for your diet.
Fat helps you to feel full and satiated for a longer period of time. For that reason, foods that contain healthy fats such as eggs, fish, nuts, or avocado can be a smart addition to your meal plan.
2. Is Sugar The Enemy? Sugar itself isn’t necessarily bad for you if it’s not consumed in large amounts. It should be consumed sparingly and not make up most of our diet. Many Americans consume too much sugar and aren’t even aware of it. Sugar is added to many processed foods or condiments that we pile on. Ketchup, salsa or salad dressings may contain added sugar even though they don’t taste sweet. Now don’t forget about those sugary drinks, many are loaded with sugar. Reduce your sugar intake and in turn you reduce your total caloric intake and the end result may be a drop in your weight.
3. Is Cutting the Carbs The Answer? Carbohydrates, at four calories per gram, are a good source of energy for your body. However, there are good carbs and bad carbs. Overindulging in refined carbs is very easy to do and that can drive your caloric count through the roof. Counting carbs to lose weight is a science. The carbs you keep in your diet should be full of vitamins and minerals that will fuel your body and provide you with the energy you need to meet those fitness goals.
For more information on managing your diet with the proper amounts of fats, carbs, and calories to meet your individual needs or if you’re frustrated with your current level of fitness and thinking about hiring a personal trainer, contact us.
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Albuquerque, NM 87107