2 little known fat burning facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?


Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"


Now THAT is the right question.


You see, Protein is where it's at. Check out these two little known facts about protein:


1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?


2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-)


Good sources of Lean Protein come from foods such as:


Fish, eggs, poultry, lean beef...


But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.


If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.


We have finally released our pharmaceutical quality whey protein.


You see, not all Protein powders are created equal.


Prograde Protein:


- Delivers unparalled purity through low-temperature mirco-filtering


- Is naturally sweetened with Stevia


- Contains 5.3 grams of branch chained amino acids per serving


- Mixes instantly with just a spoon


- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes


It took us a little longer to release Prograde Prograde Protein than we thought it would. But as always, we would NOT release this product until we could get it just right.

So get yours NOW. http://alphaiiomega.getprograde.com/protein-powder.html

1 Weird Belly Flab Buster

Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get to today's easy lesson. Check this out:

- Increased Protein intake triggers the hormone Glucagon.

- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.

- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

Hurry over to http://alphaiiomega.getprograde.com/protein-powder.html to take advantage of it.

This Is My Body or Is It?

As I sit here in front of this computer after finishing one of the most grueling workouts that I have ever gone through (for some of you that are reading this and come to my classes know that I practice what I preach), I stood in the mirror drenched in sweat admiring my body and this blog post came to me all at once. I hurried to grab pen and paper to pen this because I knew that if I didn't write it now it may forever be lost.

This one, in my opinion, is one for the ages.

I have been through a lot in the 30 some odd years while on this earth. I have battled weight loss, gain the weight back, to then loss the weight again, to gain the weight back. I have watched as well as worked with some great people over the years that have gone through this same dilemma- this yo-yo of up and down up and down. This roller coaster ride of hills and valleys, highs and lows, successes and failures (more failures than successes). This stop and start-quit and begin-frustration and triumph and back to disappointment (some never pick back up and start again).

Weight lost does not start with exercise nor does it end with eating healthier or doing more cardio. In my opinion the whole crux of the matter to weight lost comes down to your attitude how you feel about yourself. It starts with your mind how you see yourself-your self image your self worth. The mind is so powerful. The body will only produce, regurgitate, or reproduce whatever the mind tells it to. So as I stood in the mirror admiring my body- feeling good about how I look-looking at the scars and battle wounds that I have accumulated over the years. Some physical, some emotional, some intentionally, some accidentally this post came to mind. Before you continue to read on I must warn you that it is strongly penned with religious undertones so if you are an atheist or someone that doesn't believe that there is a higher power well first I feel sorry for you and second this article may not be for you. However, for the rest of you please read, re read, and read this again. Meditate on it and start today reciting this over and over (out loud and in your mind). Really try to read this slowly not like a pleasure read, but read it as if your life depended upon it because it does if you ever want to accomplish that image that you are chasing after. If you grasp this concept what you about to read then you will never have to worry about how you currently look or how you are going to look in those favorite jeans or if you will fill out that favorite shirt the way you would like. If you get this, watch how you will have a new outlook on your challenges, obstacles, trials, and struggles that you face with your self image. ASK YOURSELF IF NOT NOW, WHEN?



My Body

This is my body that God has made in His image
It is unique, beautiful, flawless perfectly designed by Him to bring Him glory
When others see me, they see Him because they see a wonderfully accomplished work of art
There are no mistakes on my body-everything everything is put in its place for a purpose
I love everything on my body from head to toe because God made it
I am the apple of God's eye
My body is not mine it was purchased at an expensive price because He loved me so much
God has entrusted this body to me
I will do my best to be a good steward (manager) over it
It is the only body that I will ever have
It is a holy temple that should not be destroyed, mistreated, abused, or misused
I will only consume and do things that will only develop and improve my body
This is my body that God has made

Again if you understand this concept everything else that you are facing with your weight loss, transformation, or image that you want to accomplish will be easily obtained.

Carpe Diem.

Lamail Spain

Charlotte Personal Trainer

The Summer Dress Workout Series: Tips to Burn Fat

We don't have time to waste there is only 2 months left until the summer so let's just get right into to it!

TIP #1-Did you know that exercise in the morning can burn fat faster than in the day or evening? If you work out the first thing in the morning, your metabolism is working at a faster rate throughout the day, which spells calories being burned and ultimate weight loss.

BUILDING A FIRM FOUNDATION

Just as your house is built on a firm foundation, let's establish some tips that we need to lay down before we can talk about what kinds of foods you need to consume or stay away from.

TIP #2-Burning body fat is the most effective way to lose weight. Some people tend to skip meals but this only slows down your metabolism and stores more fat once you eat. Some people try to sweat it out but unless this is done on a regular basis, the body only loses mostly water. Once you quench your thirst, the weight returns. Therefore, the best way to lose weight is to get to the source of the problem - excessive fat storage. If you want to lose weight or be more physically fit, then burning body fat is the right path to take. Body fat builds up due to excessive intake and inactivity but once it is used, the fat cells under your skin will be depleted, making you thinner. Just as a person deposits money into the bank and the account grows and gets PHAT-similarly happens when a person eats and does not workout which results in them getting FAT.

TIP #3- Women have more body fat than men. By nature, women have more body fat because they have more enzymes to store fat and fewer enzymes to burn it. Estrogen, the main female hormone, also helps multiply fat cells. All of these are due to the fact that a female body is built to nurture not only itself but another body. Try to know your body fat percentage to help you properly burn body fat. On the average, women should have around 23% body fat.

TIP #4- If you are really serious forget the bathroom scale. Most people fail to lose weight because the bathroom scale does not meet their expectation of weight loss. Instead, focus on good habits that create weight loss.


TIPS TO BURN FAT AND BUILD LEAN MUSCLE

TIP #5- Don't Skip Meals, Especially Breakfast - I can't say this one enough. Most people try desperately to lose weight by skipping meals but unfortunately this only leads to more weight gain. Your body goes into starvation mode which leads to overeating, usually late at night. Also repeatedly skipping meals will slow down your metabolism.

TIP #6- Eat 5 Small Meals Each Day - Studies have shown that eating smaller meals more frequently through the day will raise your metabolism. It also keeps you satisfied and you are less likely to binge later in the day.

TIP #7- Plan Your Meals – Planning your meals for the day is one of the biggest things you can do to lose excess weight. Plan on 5 healthy small meals or snacks. Most women burn about 2000 calories per day, so to lose weight, plan 5 meals for a total of 1500 calories. Below is a sample diet plan you may want to create:


Cereal or Oatmeal: 200 calories
Fruit: 100 calories
Coffee or tea (no sugar): 0 calories – use Splenda

Mid-Morning Snack
Protein Shake or fruit: 100 – 200 calories

Lunch
Chicken salad or chicken breast or sandwich on whole grain bread: 300 calories
Soup: 200 calories

Mid-Day Snack
½ sandwich with soup or Protein Shake or Lean Cuisine: 200 – 300 calories

Dinner
Meat – baked, broil or grilled (4 – 6 ounces)
chicken or beef or pork or venison or fish: 200 – 400 calories
vegetable – 2 servings: 100 calories
Sugar Free Jell-O with whip cream: 30 calories

TIP #8- Calories Count – To lose weight you must burn more calories than you take in. Contrary to popular opinion, our metabolism is very dynamic. It changes according to how often we eat, what we eat and the amount of movement we expend. A common mistake is to eat 1 or 2 big meals for the entire day which leaves your body in starvation mode for most of the day. Big time gap between meals causes your metabolism to slow down to conserve energy.

TIP #9- Schedule Exercise Time - Start right now. Write down your schedule and give yourself 25 to 30 minutes of cardio at least 3 times per week. If possible, schedule exercise 5 to 7 times per week. Exercise should not be strenuous and can include fast pace walking, cycling (stationary or real bike), elliptical or treadmill at the gym. Including an exercise routine will help increase the rate of fat loss.

TIP #10- Drink Plenty of Water – Drink a minimum of 8 cups of water but strive for 10 to 12 cups. Drink more water if you regularly exercise. A body that is fully hydrated can dump excess fat more efficiently, so take your water bottle and drink plenty of water.

TIP #11- Daily Journal Your Calorie Deficit - The focus is on healthy habits that lead to weight loss instead of actual weight loss that tends to fluctuate from day to day so by recording daily calorie deficit, you are actually journaling the fat loss process.

Remember it takes 3500 calories to burn 1 pound of fat. If you burn 2000 calories (without exercise) a day but you only eat 1500 calories, your deficit is 500 calories. It will take 7 days at that calorie deficit to burn 1 pound of fat. If you add 30 minutes of cardio a day which burns about 300 extra calories, you will increase the deficit to 800 calories per day which will decrease the time to burn a pound of fat to 4 ½ days.

By writing down your calorie deficit each day, you are aware of your progress without the pressure of getting on the scale. The nature of how your body dissipates excess weight can greatly vary so don’t weigh for several months. The focus should be on good eating habits and maintaining a healthy calorie deficit.

Journaling is easy. The average cardio exercise at a medium pace burns 600 calories per hour, so 30 minutes burns 300 calories. If you’re a woman, plan your meals at 1500 calories per day. See tip #7 for sample diet plan.

Strive for 500 to 800 calorie deficit per day. Make it a game. By daily journaling, you stay motivated because your success is not dependent on the scale but rather by focusing on good, healthy eating habits that create fat loss. Even if you lose weight at a slower rate than predicted, you will still lose weight.

Avoid calorie deficit of more than 600 calories per day by ONLY DIETING because you inadvertently slow your metabolism down when you cut calories too much. Use exercise to increase calorie deficit.

You'll find that it's actually fun to journal your calorie deficit as you stay on plan by focusing on eating properly, slightly reducing calorie consumption and increasing exercise. Weight loss (particularly fat loss) will be the by-product of your effort.

Get pen and paper out right now. You can add or subtract a few hundred calories later to compensate for your particular metabolism. Start your daily deficit journal and give yourself plenty of time to lose fat and inches. You can get rid of those pounds and slim down before the summer and get in that summer dress.

RECOMMENDED FOODS

Here this section recommends foods that consists mainly of eating fish, lean meats, chicken and egg whites. Do this and you will increase your protein while limiting your fats and carbs.

Here are the types of fish recommended:
- Anchovies
- Catfish
- Light tuna
- Mackerel
- Codfish
- Salmon
- Whitefish

Here's the type of lean meats recommended:
- Sirloin tip
- flank steak
- Top Round Steak
- Chicken
- Turkey
- Center loin pork chops
- Tenderloin pork chops

Finally, you'll actually find that you'll be eating more food than in the past. The reason for this is because you are taking in less saturated fats and high sugar carbs.
* Consume 4 to 7 fresh fruits and vegetables every day
* Eat a whole grain carbs
* Drink 6 to 10 8 ounce glasses of water each day
* Eat only good fats, such as avocado OS, olive oils, fish and some nuts
* Don't skip meals

Remember always IT'S A PROCESS!


Charlotte Boot Camp and Personal Trainer

The Best Kept Secrets: Exercises That Help Lose Fat Rapidly and Build Lean Muscle

Last night as I was sitting and watching the Super Bowl with my sister and brother-in-law, we began to reminisce about how much weight I had gained and then lost within the last few years of me coming home from grad school. Currently I am able to sit and laugh about how big I had gotten and joke about the clothes that I couldn't fit and the clothes that I got rid of but let me tell you it wasn't a laughing matter when I was going through the whole process. It was painstaking because it felt like a uncontrollable roller coaster ride with no end in sight. I can remember getting upset with myself, beating myself up, and feeling as if I was stuck and couldn't get back to how I looked when I was playing football. Truth be told, I have always been hard on myself when it came to my weight and the way I viewed the image that I had of myself, and at that time it didn't help that I was way off the meter/ chart with the expectation. I can recalled that I would stay away from mirrors and taking pictures because I was disgusted with the image that was in front of me.

Fast forward to present day 40 to 50 pounds lighter and a healthier self image of myself, I would like to think that I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.

I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Scientific research and real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…

Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT!

What do you mean, you may ask???

Doing combination movements in one exercise versus single movement exercises.

For example, squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It’s as simple as when you learned 1 + 1 = 2

Dream Body Equation below states:

Performing Total Body Exercises Within Each Total Body Workout=

More Muscles Involved =

More Calories Burnt + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!

Without further adieu, here is the official top 10 or more list of my favorite exercises in the world for fat loss and lean muscle gain:

Exercise#1- Power Clean + Squat to Overhead Press Combo

Exercise#2- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#3- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#4- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.

Exercise#5- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.

Exercise#6- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise#7- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise#8- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise#9- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#10- Med Ball Snatch-Slam Combo

Exercise#11- Dumbbell or Kettlebell Single-Leg RDL plus Row

Bonus: These exercises will not only burn thousands of calories but you have to mental right your mind right before doing them. These first two exercises are done within a predetermined amount of time with no rest between each exercise done.

Bonus Exercise #1: 300 repetitions 25 repetitions for each (pull ups, deadlifts, push ups, box/ squat jumps, toe touches, snatch and press with dumbbell weight, pull ups, crunches, burpees, push ups, deadlifts, squat jumps)

Bonus Exercise #2: Dead Legs Walking: do 25 repetitions for each without stopping (squats, dynamic lunges, squat jumps, and finish with lunge jumps)all of these exercises are perform within 90 seconds. Yes 1 minute and 30 seconds

Bonus Exercise #3: Water Fall: start with 1 power clean and 20 push ups working your way down the push ups and working your way up the power cleans until you finish with 20 power cleans and 1 push up.

Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your sexy back in the days to come

It's A Process!

A. Lamail Spain

Boot Camp and Personal Training in Charlotte, NC