0 HOW TO BURN BROWN FAT

HOW TO BURN BROWN FAT 

If weight loss is your main fitness goal, cardiovascular training is essential to accomplish your fitness dreams. Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.

HIGH INTENSITY INTERVAL TRAINING 

The best fat burning cardio method is high intensity interval training (HIIT).  A HIIT session is tough, it’s not easy, but the results & benefits are more than worth it. You can literally burn more fat with less time doing HIIT cardio, that means you will have more time to accomplish your "to do list" for the day by incorporation interval training into your fitness program.

There are two methods of HIIT, short intervals lasting from 20 - 30 seconds and long intervals lasting 60 - 90 seconds. Intervals are a high intensity using large muscle groups in the body. Sprints are an excellent way to do interval training to burn fat at optimal levels; you can do HIIT on any cardio machine of choice or incorporate during your outdoors training.

HOW OFTEN?

To accomplish your fat loss goals sooner you need to incorporate HIIT into your fitness routine 4 to 5 days a week. What is interval training?  Short energy bursts incorporated throughout a cardio routine, typically done every 4 to 5 minutes with moderate intensity between high intensity durations, which should last for 30 to 60 seconds, followed by a moderate intensity for 3 to 4 minutes, repeating 6 times.

Basically a HIIT workout consists of a few minutes of warm up, followed by 6 to 10 periods of high intensity exercise lasting for 30 to 60 seconds, separated by medium intensity, and ending with a period of a few minutes cool down.

The high intensity spurts should be done at near maximum intensity by giving it your all. The medium exercise should be about 50% intensity. The number of repetitions and length of each high point repetitions depends on you, do what you can, within time your endurance and strength will increase.

The goal is to hit a high intensity level at least 6 times during your workout, and to have the entire HIIT session last at least 20 to 30 minutes followed by a 5 to 10 minute cool down starting with medium intensity ending with light intensity. The entire exercise time period should last about 35 to 45 minutes which includes warm up and cool down. HIIT is an excellent way to maximize your workouts when limited on time. You will see results much sooner by making HIIT a part of your regular workout regimen.

TURBO-CHARGE YOUR METABOLISM

The beautiful thing about doing intervals for 20 to 30 minutes a day is that your metabolism will be in high gear hours after exercise, you’ll have a rush of feel good hormones (serotonin, human growth hormone, endorphins, testosterone, thyroxine [T4], epinephrine,) during and after exercise.

BURN DEEP BROWN FAT

Doing HIIT burns deep brown fat for energy during your hard workouts by using your intramuscular reserves (deep fat stores) which uses the glycogen stores in the muscles and bloodstream for energy.

Within 45 minutes after training have a nutritious protein shake (25 to 30 g of protein) and a carb (fruit is an excellent choice) for optimal recovery directly after your tough workout to replenish much needed energy stores to the muscles.  Drink plenty of water (with Liv Sxinney) before, during and after training.

As always proper nutrition is vital to reach success, eat a small balanced meal 5 to 6 times a day consisting of 3 main meals with snacks in between.

Believe in YOU! Set attainable goals. Stay laser-focus on your dream body until achieved! You can attain your goals by honoring and loving you unconditionally.

Happy Training!

                                

Carol Whitaker

Lifestyle Fitness Coach

http://CarolWhitaker.com

Detail: HOW TO BURN BROWN FAT

0 3 Mistake In a Weight Loss Program

When you do a weight loss program, you should know the reasons why the need to struggle very hard to lose weight. sometimes we see someone in doing so easy weight loss program a while for us it is very difficult to achieve the desired ideal weight. weight loss seems to come so easy for some and difficult for others. so what is the diet to be done?

Have you ever wondered why weight loss comes easy for some people and others seem to be so difficult? Why pounds just fell for one another and keep getting a harsh reality check on the scale? What in the world are you supposed to do if you are struggling.
 
For starters avoid these three mistakes.

Mistake 1 – Making weight loss goals that are not realistic. 
If you have to lose over 100 pounds and want to lose it in 90 days you are shooting yourself in the foot to begin with. You must remember to make realistic goals that can be achieved.

What to do instead: Make achievable realistic goals. Make small goals before you make big ones to help build up your confidence. Try to make a goal to lose a couple pounds a week before making a big goal like losing 100 pounds by (fill in the blank) date.

Mistake 2 – Calling it quits too early. 
Different results will show up for different people. If you are having a weight loss competition at work and weight in once a week, the scale is not merciful for everyone. You have to remember that weight fluctuates. Don’t be so hard on yourself if you didn’t lose as much weight as your friends at work this week. Keep up the hard work and your time will come.

What to do instead: Do your best and forget the rest. Some days will be harder than others. Just do your best and the weight loss will take care of itself over time. When a day comes that you struggle just remind yourself why you are doing what you are doing. You have a bunch of people love and depend on you. Do it for yourself but do it for them to.

Mistake 3 – Not eating enough calories. 
Not eating enough is not what you would call healthy way to lose weight. Your body requires a certain amount of nutrients. You are not getting enough of the required nutrients when you don’t eat the correct amount of calories.

What to do instead: The answer should be obvious. Eat the correct amount of calories required for your weight, height, and age. When you don’t take in enough calories you make your metabolism to slow down. A slow metabolism does not help you meet your goals. It will actually cause weight gain.

Bottom Line? Working to lose weight can be a challenge for many. Getting to and maintaining a healthy weight is a very realistic and achievable goal. Don’t allow food to be a stumbling block, allow food to help you. 

Detail: 3 Mistake In a Weight Loss Program

0 10 DIET TIPS TO ENJOY THE HOLIDAYS GUILT FREE

10 DIET TIPS TO ENJOY THE HOLIDAYS GUILT FREE

Christmas time really is the most wonderful time of year! I love everything about Christmas! The love & focus on Christ, the joy of giving and gathering with family & friends.

This time of year can be tricky, however, when it comes to eating healthy & staying on track with a clean eating meal plan. It's crazy how easy it is to forget your healthy diet when comforting foods that tantalize our pallets are placed before us, it's like all will-power went out the window…
I personally embrace the season full-heartily, including indulging in the delicious, high calorie meals & desserts when gathered with my wonderful family at my parents beautiful home Christmas Eve. I relax and let my clean eating guard down as I soak up the joyful time with my family.

Eating freely now and again is good for the body, mind & spirit. Allowing your mind to relax and enjoy your childhood memories during the holidays actually comforts the body and mind which connects with your higher self, spirit, doing so balancing your body, mind & spirit to be in harmony which creates inner-peace, contentment and appreciation. It’s also good for the body to refuel its glycogen stores by doing enjoying a festive meal.

It’s also good to have a high carb snack once a week if you’re on a clean diet; however, do so with caution, if you let your guard down too much you’ll find yourself grazing on sugar more often which just unravels all your hard work and self-discipline. Enjoy the holidays by keeping your fitness and healthy eating goals in check. Follow my diet tips to make it through the holidays without gaining weight. Here are my simple no-fail diet tips to ensure you enjoy the holiday’s guilt free!

HOLIDAY DIET TIPS TO KEEP YOU ON TRACK

1.   Embrace the season with love & gratitude!Being positive by having a heart filled with love and gratitude is the fastest way to improve your clean eating willpower. Love & gratitude are the keys to create a harmonious life of joy and wellness.  Focus on achieving your hopes and dreams with thankfulness to the good Lord above.  Doing so will create your life on purpose and will give you the needed fortitude to overcome obstacles which will empower you!

Keeping a positive mental attitude will literally assist in keeping fat away... When you're stressed the body creates a hormone called Cortisol which increases belly fat & unwanted weight gain. That's another great reason to exercise daily - it will lower your stress level too.

2.   Protein & veggies to the rescue! The following day of eating a high calorie meal with your family and friends eat protein and veggies only as well as clean fats, your body will still have an over abundance of glucose in your system so you won’t need any carbs until you feel like yourself again.

Also have a warm detox drink first thing each morning consisting of 1 T of Braggs Apple Cider Vinegar (with mother), 1 tsp raw honey, 1 tsp fresh squeezed lemon juice and a dash of cinnamon in 8 oz of water.  This will jump start your body in removing toxins from the high calorie foods from the night before it will also aid in releasing water retention. I drink this almost daily, I love it and so does my body! 

3.   Exercise each morning for at least 30 to 60 minutes.Make exercise a HIGH PRIORITY! You have to workout to raise your metabolism and to increase lean muscle tissue which also increases your BMI (Body Mass Index) which burns more calories because it takes more energy to fuel muscle mass than it does fat. However, not all exercise produces the same kick-butt results.

To keep your metabolism in over-drive do High Intensity Interval Training for at least 20 minutes post weight lifting, be sure to ALWAYS warm up and stretch before during and after training to train optimally and safely. By exercising regularly you will become happier, healthier, thinner, more care-free, stronger, inner-peace and more confident than ever before! You will also feel better about your body-image & will have more energy to stay more active throughout the day which equates to more calories burned!

Training hard at least 5 days a week will also raise your Basal Metabolic Rate (the calories burned at rest) - so don't forget to exercise even if you're too tired –lock all your no-good excuses out the door of your mind replace them with feelings of. “I GET to exercise!!!” Exercise is a treasured gift that only you can give freely to you!

4.   Portion control is essential to maintain a high BMR.If you struggle with portion control eat on a smaller plate & use a small salad fork. Filling a smaller plate will subconsciously edify the urge for wanting more by visually seeing a full plate filled with delicious foods.  Eating on a smaller plate will also keep extra calories at bay without feeling deprived. And eating with a salad fork will enable you to take smaller bites making your meal last longer. Taking small bites also allows you to relish each morsel and enjoy each bite as well as chew it thoroughly for better digestion.

Fill your plate with lean protein, fresh salads & veggies. And visit with family & friends away from the tempting treats. When going out to eat opt for lean protein, salad & extra steamed veggies instead of rice or a potato. Stay away from the kitchen or meal area when socializing, studies have shown that when we visit around food we eat mindlessly and consume up to hundreds of extra unwanted calories.

5.   Eat protein with every meal - including treats. Protein aids in keeping blood sugar levels balanced, it also is more filling and will sustain your lean muscle tissue by nourishing your muscles with needed amino acids to stay lean & strong. Select treats with the least amount of fats, you can indulge in moderation; don't go hog-wild, if you do your body will quickly remind you why it doesn’t like high-fat, high-calorie foods... You'll soon feel tired and bloated if you're not careful...

6.   Drink 32 oz of purified water before a party or social gathering. Water is my favorite beverage of choice (filled with Liv Sxinney Max). Water not only is highly refreshing but it keeps hunger at bay and it aids in raising the metabolic rate and detoxifies the body which is an awesome bonus! Water will also keep your skin, hair and nails healthier and vibrant. I never leave home without my water bottle & Liv Sxinney, it helps lower my appetite and tastes great, so it’s like having a fancy beverage wherever I go. So remember to drink up throughout the day but especially before going to a festive gathering. (To learn more about Liv Sxinney visit my website, http://livonline.net/LivSxinneyGirl.  You can get 20% OFF your entire order by typing in “Liv Promo Code” at checkout.)

7.   Take digestive enzymes before each meal. Taking digestive enzymes is essential for optimal digestion. Much of the foods we eat are depleted of the needed enzymes for proper nutrition and absorption. Taking enzymes will aid your body in breaking down the foods more efficiently which equals better health and less weight gain in addition to added energy to keep you feeling your best.

8.   Eat a small meal every 3 to 4 hours. Eating every few hours will keep your blood sugars levels and hunger pangs away. When you eat often throughout the day you won't have an insulin drop which induces binging. If you go over 4 hours without eating you'll be more likely to come home after a hectic day and eat the entire pantry & then some! You're more likely to eat way more than usual when you ravenous which will ultimately end up as energy stores - a.k.a. unwanted fat & weight gain. So eat a small meal every few hours to stay in control of your eating habits and to keep your blood sugar level, trust me, your body will thank you for it!

9.   Have your last meal of the day by 7 or 8pm. By eating your last meal by 7 or 8 pm your body will have ample time to digest it properly before bedtime which will aid in a better nights rest to boot. When you have your last meal two to three hours before bed you will feel better mentally and physically. Eat protein, salad, veggies & clean fats (such as fish oil or flax seed oil) for your last meal. Eating carbs at night can lead to fat gain while you sleep because you won’t use the fuel for energy.  Eat complex carbs earlier in the day when you're most active to ensure you use the needed energy to fuel your body to get you through your busy day.

10.        Have fun & enjoy the holidays! Have fun this year by enjoying the holiday season by focusing on the true meaning of Christmas  celebrating the birth of our Savior.  Let go of the drama of the holidays and embrace the spirit of Christmas. Give more without expecting to receive and share your love and happiness with others by being the best you can be.

The happier you are the happier your body will be which means you’ll be in control of your thoughts, emotions and feelings which aids in craving healthy, whole foods to keep your body healthy and lean. Being happy is a choice! Decided here and now to enjoy time with your family and friends by creating lifelong memories together, and by relishing in the real meaning of this joyous holiday season, have a very Merry Christmas and a Happy New Year!

By following these highly rewarding tips during the holidays you will sail through the holidays without gaining weight and you will feel great too. Embrace your Christmas gatherings with your loved ones with a smile on your face knowing that you are in control and you will have the willpower to eat clean regardless of all the junk food around you as you continue down your blissful fitness journey to success!  

Detail: 10 DIET TIPS TO ENJOY THE HOLIDAYS GUILT FREE

0 Tips Diets with Milk-Free Diet

In the modern era, many weight loss diet solutions recommended by experts. And one that's recommended diet is a non-dairy diet. What is meant by a non-dairy diet diets that reduce or not eating at all milk and dairy products.
 
Of course you want to know why the milk diet do and what are the benefits for you. Milk is often not suitable for people who have allergies to milk or other dairy products. This condition is called lactose intolerance. Milk is also often avoided as a staple for food processing or consumed directly to those who are trying to lose weight, because it contains a high fat content. If not constrained consumption, can lead to overweight and obesity.

Not easy to perform a non-dairy diet because many processed food products using dairy ingredients that often we consume every day. For example, butter, cheese, whipped cream, chocolate, bread, biscuits, and so on. If you want to try a dairy-free diet, avoid all foods using milk as ingredients. Instead, you can use substitute foods that are equitable and balanced by the benefits of milk.Here is a dairy-free diet plan for people who have allergies to milk, or for those who avoid dairy consumption for weight loss.

1. Soy Milk for Breakfast
Usually people drink milk as breakfast, good with cereal or drinking it directly. Replace the milk with soy milk, or toast with low-sugar jam. As well choose tofu as a substitute for yogurt served in your dish. But be sure to make use of soy milk and tofu is organic soybeans.

2. Calcium not only of Milk 
Milk and dairy products are rich in calcium. But that does not mean you can not get the benefits of calcium from other foods. When undergoing dairy-free diet, consume vegetables and calcium-rich foods Juha. Such as green vegetables, seafood, almonds, or sesame seeds.

3. Grilling Food Without Butter 
Cakes and baked goods generally use butter in the dairy. Butter generally made from animal fats such as beef. This material has a high fat content and the potential to raise levels of bad cholesterol. But that does not mean you can no longer eat cakes or pastries, and foods processed by roasting. Just make the food you eat to be dairy-free. Use margarine instead of butter. Margarine is made from vegetable fat safer, despite having the same number of calories. Choose low-fat margarine in baking foods, and use low-fat oils and fruit cake on a dietary treatment.

4. Stay away from Food Containing Milk 
Sometimes we do not realize have to eat foods containing dairy. For example, chocolate or coffee creamer on. Replace milk chocolate to dark chocolate that has a high content of protein and nutrients, but low in fat content and milk. Get used to drinking coffee and tea without using dairy creamer.

Detail: Tips Diets with Milk-Free Diet

0 6 TIPS TO GET BACK ON TRACK AFTER THANKSGIVING

5 TIPS TO GET BACK ON TRACK AFTER THANKSGIVING 

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."  ~Lou Holtz

YOU CAN DO IT!

If you're like me you most likely woke up to having to deal with post Thanksgiving "damage control"- not fun! Getting back on track with your fitness and weight loss goals after a festive holiday of overeating with family and friends can be overwhelming for some people. If you ate too much yesterday don’t worry you can regroup and get back to exercising daily and eating clean.!

Typically at social gatherings there are plenty of high calorie foods and desserts to tempt and tantalize your taste buds. Often self discipline and control seem to go out the window the moment you step through the door. If you overindulged this past Easter weekend, don’t despair, there is nothing wrong with indulging a bit by eating succulent foods; in fact, it’s good for the body and mind to have a high calorie meal now and again after weeks of eating clean.
Unfortunately, many people have negative self talk in the aftermath of overeating and convince themselves that they already ruined their diet, they may think “Why should I continue try to lose weight or get in shape? I already gained weight back....” then before they know it they begin to mindlessly eat junk food and sweets, and lack the desire to continue to exercise which ultimately causes more weight gain and frustrations.

If you are discouraged here are 5 simple ways to get back on track to assist you in reaching your fitness goals. 

5 Fitness Tips To Get Back on Track! 

1. Get back to the gym! It’s easy to let the day after Thanksgiving be a day of rest after waking up feeling the after effects of have way to many calories. But your body needs you to workout today more than ever to get it back on track and burn off some of the calories from yesterday. Commit to exercising for at least a week to help release the water weight you may have gained, it takes a few days for the body to balance itself again after eating a large high calorie meal and desserts.

2. Drink up! After eating a huge meal filled with carbs, fats sugars and sodium your body will have a lot of toxins to get rid of. Drink a gallon (or more) of purified water to flush out your system. A great detox drink to have first thing in the morning is 8 oz of warm water with 1 tsp of lemon juice, 1 tsp of apple cider vinegar (with Mother). a pinch of cayenne pepper & cinnamon mixed with 1 tsp raw honey. This will aid on detoxing your organs and digestive track.

3. Eat a low-carb diet. When you rat a lot of high carb foods your insulin increases turning your food into glucose in the blood and then storing the energy as fat. It also limits the body's ability to release store energy a.k.a. fat. So to turn your body onto a fat burning machine try to keep your carb intake to 50 grams a day. And stay away from gluten and dairy as well, they cause water weight retention and inflammation which will sabotage your efforts. Have your carbs in the AM and then eat protein and fresh veggies the rest of the day. 

4. Write down your goals with a smile on your face. Write down goals that you will do this next week, be sure to write in the present tense, as though you have already accomplished them, i.e. “I weight ____.” “I love to workout!” “I crave healthy whole foods each day.” Believe in yourself that you can & will reach your goals and then follow through! 

5. Visualize fitness success.  Each morning and night focus and visualize exactly how you want to be, use all 5 senses. Post a photo for a visual aid of how you desire your physique to be. Have gratitude in your heart and give thanks aloud throughout the day for your miraculous body & for all the blessings in your life.

6. Plan ahead & be prepared! If you fail to plan you're basically planning to fail  Write down your meals & workouts plans for a week, and then follow through! Keep a gratitude, meal & workout journal. Being accountable to you is highly motivating. Keeping a gratitude journal will literally transform your thoughts to create the life & body of your dreams!

If you do the above faithfully you will overcome the dreaded post Thanksgiving "hang-over" and will take care of the "damage" easily. Make exercise a high priority in your life to get your body, mind and spirit back on track.  Believe in all that you are and have fun as you continue to strive to live a healthier & happier way of life.   

Carol Whitaker

Lifestyle Fitness Coach & Life Success Coach

Detail: 6 TIPS TO GET BACK ON TRACK AFTER THANKSGIVING

0 5 Ways to Change The Walking Can Lose Weight

One major activity that can help you lose weight is to walk away. besides cheap and very easy to do this activity because it has become a daily routine. in principle walking mostly used for weight control, not to lose. But now a lot of methods that change the way the foot becomes an activity that can lose weight.


Most of us assume that walking is a relaxing activity. So it is very seldom that makes walking as a method for weight loss. so it is not surprising if it did not get enough weight by walking.

But apparently a brisk walk for 30 minutes each day alone can burn 150 calories. So one can imagine the results could be obtained by doing so. That means you can lose about 0.5 kg every week just by walking and controlling your diet

Here are some ways to do that walking can help you lose weight:

1. Road alone
Walk with your family or friends will unconsciously make you walk more relaxed, eventually calories burned did not amount to much. If you aim to lose weight, then try to walk alone.

2. Brisk
Brisk walking does not have to run. You just need to pick up speed so it can burn more calories.

3. Select uphill terrain
Walking uphill in the field will put pressure on the fat cells and also put pressure on the calf muscles. So walking will not only lose weight but also build muscle.

4. Walking regularly
Walking never will give a significant effect on the body. In order to lose weight, you should do it regularly, for example every day or once a week.

5. Walk to beach
Walking on the beach will feel heavier than a regular street. This can put pressure so that helps burn fat.

Detail: 5 Ways to Change The Walking Can Lose Weight