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Guest Post By: Rob Poulos

Tricks To Permanent Fat Loss – you probably already know that your lifestyle is the biggest reason most folks can’t keep the weight off, and often end up back where they started… or even fatter than before!  The reality is we tend to live unhealthy and fat storing lifestyles is because they are EASILY ACCESSIBLE to us.

Hungry?  There’s a fast food restaurant within a few blocks from almost wherever you are.

Thirsty? It’s soooo easy to crack open a can of sugar laden soda or chemical filled diet soda, isn’t it?

Exercise?  It’s too easy to just hop on the treadmill for a few minutes and casually jog or walk while watching TV and say to yourself, “Now I’ve gotten in some exercise”.

BUT HERE’S THE TRUTH:

Top 7 Tricks To Permanent Fat Loss

Eating better, exercising better and living better isn’t much harder…it’s just that we have to figure out ways to make it just as accessible…just as easy as living in an unhealthy manner.

So here are my top 7 Tricks to Permanent Fat Loss make living leaner and stronger a true lifestyle, so you keep that weight off forever:

1. Drink water from a water bottle, not from a glass. It may seem like a little thing, but simply switching to a 32oz. water bottle and refilling it 3 times (rather than having to refill an 8 oz. glass 10 times a day) can make a HUGE difference in how much water you drink.  I use the BUBBA KEG… that’s right, the Bubba Keg…. this thing rocks.

2. Use pre-cut fruits and veggies. How many times have you chosen to eat something pre-packaged over a fruit or vegetable because it was just easier?  Getting your fruits and veggies in ‘ready to eat’ form will have you getting more of the micronutrients that your body thrives faster than ever.

3. Keep your healthiest foods at eye level. Whether in your cupboard or fridge, what you see first is typically what you’re going to eat, especially at snack times.  Don’t hide the fruits and veggies in a drawer…keep ‘em in front of your face, where they’ll be saying, “eat me!”.

4. Keep junk food out of your house. While it is not a good idea to completely cut out some of your favorite treats, keeping them out of your house is!  If it’s constantly in plain sight, guess what, you’re going to eat it! A wise man once said it’s much easier to control your environment than to control yourself.  Keep your special treats for when you’re enjoying a night out every so often.

5. Have ‘go-to’ meals and snacks. You know that eating smaller meals every 3 hours or so is the best way to keep your metabolism going and preventing over eating…but make that process easy and accessible by having a list of 2 or 3 go-to meals or snacks you can prepare in 5 minutes or less. One of my favorites is my Apple Peanut Butter Delight I’ve detailed in a previous newsletter.  Another is a serving of delicious Prograde Fusion, a shot of fat melting protein you shake up with water.

6. Work out in the morning…before you do anything else. While it’s usually best to work out when you have the most energy, many people find that their day just gets away from them and they end up with ‘no time’ to work out.  Wake up a bit early (with FBF workouts that’s only 15-25 minutes or so) and knock it out…now you can get on with your day without having to worry when you’re going to find time to work out.

7. Get a home gym setup now. Another way to make it easy on yourself…and it doesn’t have to be elaborate to work. What you want is some basic strength training equipment. This could mean a few household items and a chin up bar that will allow you to do some body weight exercises, or if you want better results faster, something like the unrivaled Powerblock dumbbells (I just set up my brother with these…he loves ‘em!) which can be found here.

Top 7 Tricks To Permanent Fat Loss

Alright, I know these Top 7 Tricks To Permanent Fat Loss will make living the lean body lifestyle EASILY ACCESSIBLE to you starting today, and every day!

Remember, it doesn’t have to be difficult to live the way you want to live…it’s quite simple once you make the easy choices the right ones and achieve Permanent Fat Loss.

Health Warning:  Can a Cell Phone Carried Regularly in Your Pocket Damage Your _____?

A correlation between cell phone use and testicular cancer, reduced Testosterone levels, lowered seminal volume and sperm count?  Read on to see…

by Mike Geary – Certified Nutrition Specialist, Certified Personal Trainer
Author of best-selling program:  The Truth about 6-Pack Abs
You’ve probably started hearing in the media about emerging studies showing possible correlations between heavy cell phone use and brain tumors.  But what not many people are talking about is the risk of carrying cell phones in our pockets for hours each day.  This is where it gets even more interesting and a little scary too!

First of all, to both guys and gals… read this article carefully, as it contains some potentially scary health issues related to cell phone use.  And although the examples are geared towards men’s issues, I wouldn’t trust that it’s only men that can experience health issues from heavy cell phone use.

You’re also going to want to pass this page on to your friends and family to help them protect their health, and the health of their “crotch”… sounds funny, I know…but this is serious business.

To start, I realize that some people simply don’t believe that something as small as a cell phone can give off any radiation levels that could harm your health over time. But we’re not talking about immediate harm… we’re talking about long term harm from chronic use, which most of us in this day and age use cell phones or have them in our pockets daily.

According to a recent article published on Yahoo Health, and a large health study conducted, the 2010 Interphone study…  “People who chatted via cell for just 30 minutes a day for 10 years saw their risk of glioma (the type of brain tumor that killed Ted Kennedy) rise 40 percent”.

I feel like we are all currently in an inadvertent giant human guinea pig study right now with cell phone use.  Not purposely, but simply because cell phones (and another dangerous new phenomenon, our constant exposure to radiation from “wifi” and other wireless technologies) moved onto the scene so fast and infiltrated the entire population over the last 10 years.

Think about it… most of the population has only been using cell phones and wifi heavily for less than 10 years now… that’s not a long enough time to know long term consequences (such as 15-30 year cancer risks) and most studies that supposedly “prove” the safety of cell phones have been funded by the telecom industry and have ridiculously low usage levels that they study.

We’re definitely finding that the average person has a cell phone either strapped to their ear or carried in a pocket for more hours per day than any studies have any definitive long-term safety data on.

As Tim Ferriss points out in his fascinating new book, The 4-Hour Body … “Most of the studies performed in the US that conclude no negative effect are funded either directly or indirectly (as with many IEEE studies) by cell phone manufacturers and carriers.  Does this prove malfeasance?  No, but it should raise a red flag.”

One of the things that scares me about the possible harmful long term effects of carrying a cell phone in my pockets is potential testicular cancer.  I honestly feel that as the years go on, and we get to a level of chronic cell phone use where people have been carrying these things in their pockets for 10 or 15 years or more, we’re going to see testicular cancer rates skyrocket.

But cancer risks are long term, and we may not have enough data from studies yet to prove definitive cancer risks such as testicular cancer.  So let’s look at more current measurements that can prove health problems associated with cell phone use...

According to Tim Ferriss in his book, The 4-Hour Body … “Lo and behold, jumping from article to article on Medline, there were more than a handful of studies that showed significant decreases in serum testosterone in rats following even moderate exposure (30 minutes per day, 5 days a week, for 4 weeks) to 900 megahertz radio frequency electro-magnetic fields (EMF), which is what most GSM cell phones produce.”

Beyond lowering testosterone, can cell phones hurt your “swimmers”?

Tim did some more digging, but this time switched gears from just cell phone effects on lowering testosterone levels, and he began researching cell phone effects on sperm count and function.

Tim continues, “Of the dozens of studies that I found, most done in Europe, more than 70% concluded the same thing: cell phone radiation impairs sperm function.”

In The 4-Hour Body, Tim also presents the results of a study he read about male Wistar rats that were exposed to a mobile phone for 1 hour continuously per day for 28 days… the end result of the study was that the mobile phone exposure to the rats significantly reduced the % of motile sperm.  The conclusion was that mobile phones negatively affect semen quality and may impair male fertility.

Think about this… they were only exposed to the mobile phone radiation for 1 hour per day for 28 days, and showed negative effects on sperm count and function…. how many of us out there carry a cell phone in our pocket for like 8-10 hours every day!!!!

Doesn’t look good for our “boys”, does it?

Now it gets even more interesting… It turns out that Tim first started researching the correlation between low sperm count and cell phone use because he went and got a sperm count test, and found out that his numbers were surprisingly low.

In Tim’s words… “the lab results, which were available the afternoon after my session, put my sperm count on the low range of normal, borderline problematic. I couldn’t believe it.  Assuming it was a lab mistake, I repeated the drill 3 weeks later and came back with an even lower count. The more tests I did over the next 12 months, the lower the results.”

After Tim started researching the effects of cell phone use on sperm count, he realized that for years, he’d been carrying a cell phone in his pocket for about 12 hours per day, most days of the week.

So he decided to do a test…

For 11 weeks, Tim decided that he would no longer carry his cell phone in his pocket… or as he puts it “my phone was no longer allowed to cuddle with my testicles“.

Instead, instead he kept the phone on the other side of the room if working at home, or if he had to go somewhere, he kept his phone either strapped to his arm with an ipod armband, or in a backpack pocket.  If he had to carry it in his pocket, he turned it off, and only turned it back on occasionally to check messages.

He actually performed this test for 11 weeks for a specific reason… sperm production takes an estimated 64 days in humans… so he wanted to wait that long, plus an extra 2 weeks for buffer.

The results of the 11 week “no-cell-phone-in-the-pocket” test:

The numbers are shocking…

• Ejaculate volume:  44% increase
• Motile sperm per milliliter:  100% increase
• Motile sperm per ejaculate:  185% increase

Now Tim admits that his study wasn’t perfect, as there may have been other influences that weren’t accounted for, such as his diet not being exactly the same during each time period.  However, he feels confident enough that these results speak for themselves…. after all, the results are pretty significant!

Personally, cell phone health issues is also a topic I’ve been reading a good deal about in the last couple of years.  Whether there’s any conclusive evidence of cancer risk from cell phones, perhaps that’s still to be determined… but I think we have significant evidence that cell phone use (and particularly carrying it in the pocket) can reduce both Testosterone levels (not good!) and also reduce sperm count and function (also scary!).

And please guys… don’t start carrying around 2 cell phones in each pocket as a form of birth control!  All jokes aside, remember that there are possible bigger implications to this than just reduced sperm count… we’re talking lower testosterone levels, possible increased cancer risk, etc.

What about women?  Please ladies, I wouldn’t trust that health issues are only happening to men… I’m sure there are complications that can happen to women too…so beware ladies!

In fact, on the recent Yahoo Health article, according to David Carpenter, M.D., director of the Institute for Health and Environment at the University at Albany (regarding carrying cell phones near the pelvis, or using laptops on the lap), “For women, the studies aren’t quite there yet, but I think we can say that anything that might cause cancer almost always causes birth defects, so pregnant women—or those wanting to become pregnant soon—should take extra precautions.”

What I’ve done to help protect myself from these risks is this:

1. When I’m at home, I keep my cell phone on the other side of my home office, or in another room.  I try not to keep it anywhere near me most of the day.  If I get a call, I simply get up and answer it, the same way that we used to have to walk across the room to answer a phone before the days of mobile phones!

2. In my car, I keep my phone off of my body and put it in the front console or the passenger seat if I don’t have a passenger.  The farther away from your body, the better.

3. When I go to the gym, go hiking, biking, etc… I leave that sucker in the car!  I don’t want it on my body any longer than it has to be.  After all, I think a LOT of us need to learn how to not be a slave to our cell phones.  The texts and voicemails will be waiting when you’re done your hike or your gym workout…don’t be a slave to your phone!

4. If I absolutely must carry my cell phone on me, such as if I’m meeting friends out and need to be able to contact them… well, in that case, I simply try to keep the phone out of my pocket as much as possible… if we’re at a restaurant, I put the phone on the edge of the table instead of in my pocket, or I just turn it off if I no longer need to get in touch with friends.

5. Remember that EMF dangers aren’t only with cell phones…it also occurs with Wifi, and other wireless devices.  So I also try to never use my laptop on my lap… If I’m at an airport, I usually try to find a table to sit at, so the laptop isn’t actually sitting on my “junk”.  Also, if possible, I try to use a wired internet connection (ethernet) instead of Wifi or mobile broadband.  In my house, I’ve also switched to a wired internet connection and gotten rid of the wireless router altogether.

With all of this said, will I ever give up my cell phone?

Well, let’s be realistic…the cell phone has become an important part of our lives, and most of us aren’t willing to give it up.  However, I plan to take the 5 steps that I listed above to minimize my risk.

I hope you take this issue as seriously as it should be taken.  It’s time most of us wake up and realize that we are all inadvertently involving ourselves in a giant human guinea pig study on the risks of chronic cell phone and wifi use.

Thanks to Tim Ferriss and his new 4-Hour Body book for providing some of the tests and info in this article!

You want to achieve weight loss with a flatter stomach and a smaller waist, but, despite hours of exercise and a strict diet, you’re just not seeing the results you expected. Maximuscle’s fat loss range will work as part of your nutrition and exercise programme to make sure the time and effort you invest in the gym pay off. You’ll lose weight, cut fat, drop inches from your waist, and your favourite clothes will fit you once again. Discover the way to a leaner, fitter you…
1. Create a calorie deficit

To lose weight you need to consume fewer calories than your body needs to maintain weight. This creates a calorie deficit. To maximise your weight loss, the combination of a healthy lower-calorie diet and good exercise regime is vital. This will give you far faster results than that achieved by diet or exercise alone. To work out how many calories you need to consume daily for weight loss, click here.
2. Adopt the optimal eating pattern

To reduce hunger and speed up your metabolism, eat five to six small meals a day. This is easy when you include sports nutrition products (check out our example (daily meal planner). Your calories for the day should be split between these regular meals. Skipping meals reduces your metabolic rate and allows your blood sugar levels to drop. A regular intake of high-protein calories throughout the day combats this effect, aided with using products likeCLA-1000.
3. Introduce sports nutrition products to assist your goals

It has been shown that using meal replacements high in whey protein (such as Promax Diet) not only preserves muscle when dieting, but also reduces hunger pangs and so enables you to reach your weight loss goals more easily. People who use additional products such as Thermobol and Promax Diet bars will see results more quickly. These products promote weight loss when used in conjunction with the advised exercise and diet plan, and contain ingredients that research shows could increase fat loss.
4. Exercise regularly

Muscle is metabolically active – in other words, it burns calories. If you lose muscle, your body’s demand for calories decreases, making weight loss harder. The best way to preserve muscle and give your body that attractive, toned look is to train at least three times a week for around 45 minutes. Aim to complete three weight sessions per week and gradually add cardiovascular training (running /cycling /aerobics) to your regime up to two or three times per week. This will increase the calories burnt and so increase fat loss.
5. Stay hydrated and lose fat

Aim to drink two to three litres of water a day to maximise your performance and fat-loss goals. This is easily achieved by drinking small, regular drinks and/or low-calorie rehydration drinks, such as Viper.
6. Recover effectively

If you’re doing a lot of exercise, especially resistance exercise (e.g. weight training), then it’s vital to maximise recovery by getting the right nutrients inside your body straight after training. This will help to replace lost energy and allow damaged muscles to repair and recover faster.

People use protein for many different reasons, in fact most people automatically associate increasing their protein with ending up looking like a ‘body builder or muscle man’ which isn’t what most people want to achieve. Yes body builders do use protein to the extreme to totally change the look of their bodies and to repair and rebuild their muscles.

What foods are high in protein?

Meat, fish, turkey, chicken, eggs, milk, cheese, yogurt, and soy are good sources of protein that have all nine essential amino acids. Plant foods such as legumes (beans and peas), nuts, peanut butter, and seeds are also good sources of protein but may be missing some of the essential amino acids. If you are a vegetarian, it’s important to eat a variety of legumes, nuts, seeds, grains, and vegetables every day in order to get all of the essential amino acids.

However there is a huge proportion of the population that don’t take in enough protein each day and it’s simply because they are totally unaware of how much protein they should be having. For example a 5ft 7” female (reasonably tall) weighing approximately 9 stone (underweight for height if anything) would require a staggering 85g of protein approximately each day!!

Now that doesn’t sound a lot I know, but in fact that’s the equivalent of eating around 3 average size chicken fillets each day! So break it down again, think along the lines of what most people have for their breakfast:- toast with cereals, yes the milk contains some dairy protein, lunch:- perhaps a sandwich, crisps, piece of fruit and a bar of chocolate seems a pretty average working day lunch. But depending upon what the sandwich contains, maybe Tuna, ham, beef, egg or just salad then this too contains a small amount of protein and for this example lets say the person eats a chicken fillet for their evening meal giving them an extra 25g of animal protein.

In total for the day, they’ve probably managed to hit around 30-40g of protein for the whole day! Nowhere near the 85g required to keep a 5ft 7? slightly underweight female’s body functioning correctly, let alone a male or someone who is overweight. So having insufficient protein during the day will mean that they will constantly be hungry and more than likely start to snack and experience cravings. So you can see why protein shakes are so popular as they provide a quick infusion of protein to the body.

How much protein do I need?

The recommended dietary allowance (RDA) for adults in the USA is 0.8 grams of protein per kilogram of body weight. This translates to approximately 0.36 grams of protein per pound of bodyweight. For a 200 pound individual, the minimum RDA requirement is 72 grams of protein per day. For a 150 pound individual, the minimum RDA requirement is 54 grams of protein per day.

Those involved with intense exercise, or individuals looking to add muscle mass, should consume at least twice the RDA’s recommended minimums. It is generally advised that bodybuilders eat 1 to 1.5 grams of protein per pound of bodyweight. Another good guideline is to make sure that 20 to 40% of your daily calories come from protein sources.

Why is protein so important when losing weight?

You may like to read 13 reasons why our body needs the correct amount of protein each day

Many people regularly bust their guts doing sit-ups and crunches with one goal in mind: a washboard 6 pack stomach. Unfortunately, the washboard abs look has more to do with the absence of belly fat than with well-developed stomach muscles – don’t waste your time attempting to trim the inches from your waist by simply crunching them away. Instead, use these simple tips to strip away the fat and reveal your six pack:

Reduce Calories

For your abs to be visible, you have to start by getting rid of the fat. This is done simply by burning more calories than you take in. If you cut your calorie intake by 250-500 calories per day, this should promote a gradual fat loss of around 1-2lbs per week, and you will be on your way to the ultimate 6 pack in no time
Quality Protein

Many people fail to realise the importance of protein when trying to get lean and develop great abs. To get the lean, defined look, your muscles need around 2 grams of protein per kilogram of bodyweight per day. So, a 70kg man should aim for 140 grams of protein per day. Protein feeds your muscles the essential fuel they need to help recover after a tough workout in the gym. Find it hard to eat all that protein? Try Promax Diet bars and Promax Diet shakes. They’re a simple and convenient way to boost your daily protein intake.
Essential Fats

Although too much fat isn’t healthy, some fat in your diet is essential to developing those great abs. High-fat, cold-water fish such as salmon or mackerel are rich in the long-chain Omega 3 fats which are essential to good health. Foods like avocados, nuts and olive oil contain primarily monounsaturated fat, which is another type of ‘good’ fat, and should be eaten on a regular basis. A high-quality EFA formula, such as Maxi-EFA makes it easy to boost your EFA intake, and is particularly valuable if you don’t eat fish every day.
Quality Carbs

Once your protein and fat intake is taken care of, the next step is to adjust carbohydrate intake. Cut back on high sugar foods such as cakes, confectionary bars, and sugary drinks and replace them with more fruits, vegetables and fibre-rich foods. This will help you strip away fat faster, and allow you to start to develop the 6pack abs you are after.
Eat little and often

Grazing (eating little and often) rather than gorging (eating 2-3 big meals) throughout the day takes the edge off hunger so you eat less at meals and help shed the belly. One popular approach is to eat breakfast, lunch and dinner and then have a Promax Diet shake or bar as a mid-morning and/or mid-afternoon snack.
Weight Training

When you cut back on your calorie intake, there’s a risk that you’ll lose the ab muscle as well as fat. That’s why it’s vital to do some form of resistance training 2-3 days per week. Resistance training will help you keep the muscle that you’ve worked so hard to build. Stick to heavy compound lifts such as the deadlift, squat, bench press and shoulder press. Try to get in and out of the gym within 60 minutes, and follow your workout with a protein-rich recovery drink such as Promax. This will allow you to quickly and effectively develop your 6 pack abs and begin to get the toned look you are after.
Cardio

Cardio is the traditional and best ‘fat burning’ exercise, but it’s important to do it correctly to promote fat burning while preserving muscle. Perform one of these workouts 2-4 times per week. Low intensity cardio (such as jogging or cycling) should be performed at 70-75% of your maximum heart rate for 30-60 minutes. If you’re very fit, you may want to try high intensity interval training (HIIT), such as 10 x 100m sprints separated by 2 minutes of brisk walking. HIIT increases calorie expenditure after exercise and is also a great way to boost your cardiovascular fitness. Make sure to sandwich your HIIT workouts between a 5-10 minute warm up and cool down session.
Ab Exercises

As well as stripping away the fat, you also need to build the abdominal muscles to get the 6 pack definition. The best way to do this is to train your abs 2-3 times per week, using basic crunches, planks, reverse curls and oblique crunches. Do 2-3 sets per exercise, 8-15 repetitions per set (using extra resistance where necessary to make the load challenging).

To get better, faster results from your diet and exercise routine, we also recommend that you use thermobol from Maximuscle. Full details below.

What should I know about protein?

Your body needs protein for nearly everything it does. Protein is needed to build and repair our muscles, to make our hair and skin, to fight against infections and to carry oxygen in our blood. Proteins are made up of building blocks called amino acids. There are about twenty different amino acids, and your body can actually make some of them. There are nine amino acids, however, that your body can’t make. These are called essential amino acids and the only way to get them is through the food you eat. It is important to eat a variety of protein foods every day to make sure your body gets all of the essential amino acids.

1 Not enough protein can lead to cravings for sugar and carbohydrates it can lead to mood swings, depression & a lack of energy in the afternoons.

2 Protein is excellent for fighting off hunger pangs because it increases the feeling of fullness for longer. It actually sends messages to the brain telling the brain that it is full and this feeling fuller for longer helps to prevent people snacking on the wrong foods.

3 Too much animal protein isn’t good for the body either, it can cause too much fat, too many calories and higher cholesterol and can have longer term consequences on the bowl, the colon and the kidney. Whereas vegetable/plant protein – ie Soy Protein is extremely kidney, heart, blood and cholesterol friendly and can actually help to reduce cholesterol.

4 Our bodies naturally store carbohydrates which slow down the metabolism, protein helps the body work harder to burn off the carbohydrates which in turn helps to speed up the metabolism.

5 Protein builds lean muscle and reduces body mass. Which when dieting means you lose inches. Think of 1lb of fat sat on a plate and think of 1 lb of lean chicken fillet, they both weigh the same but the area that the fat covers is far larger than the area that the lean chicken takes up. This is what happens when you introduce more protein into your diet when trying to lose weight. Protein helps to build lean muscle.

6 Protein repairs and rebuilds the body.

7 Hair, nails, organs and muscles are all made up of protein and if we don’t provide the body with sufficient protein each day then the body will rob it’s own muscle mass to get what it needs!

8 Protein stops muscle loss whilst dieting and promotes genuine fat loss which is exactly what you want when losing weight. You want the weight loss to come from the fat stores and not through loss of lean tissue.

9 Soy protein is 100% absorbed by the body which means it’s not inflammatory on the digestive system.

10 Protein gives better body shape whilst keeping body bulk.

11 Protein helps to keep weight off once you achieve your target weight.

12 Athletes are well known for using protein to help their bodies recover, repair and rebuild after exercise. Soy protein is the fat free way for them to keep lean and fit.

13 Vegetarians struggle terribly to get their protein intake up and quite often have a carbohydrate loaded diet which is why many vegetarians struggle to lose weight. Soy protein is an excellent way to redress this situation.

13 reasons why our body needs the correct amount of protein each day

It’s summertime down under and the season for firing up the grill for BBQ’s.  But if you’re trying to watch your weight, the big spread of food can bring about stress and it’s easy to overeat or feel stuffed.  With all of the chips, hamburgers, hot dogs, ribs, and mayo-laden potato salad around it’s no wonder.

Fortunately, I have 9 Healthy Tips to Surviving BBQ Season to help you stay on track, while keeping it healthy, enjoyable, and tasty:

1)  Make or bring a healthy appetizer. Though we all enjoy chips, dips and nachos, personally I’ve found once I dig in to them (especially when I’m really hungry) it can be hard to stop.  So instead I make it a habit to bring a healthy appetizer like veggies and hummus.

Good and easy choices are cut up (or baby) carrots, celery, broccoli, cauliflower, and bell pepper strips.  This way there’s at least one healthy snack to munch on while the grill is firing up.

2)  Fill your plate with the healthy items first. Instead of sitting down to a plate of high calorie ribs as your first course, load up on salad and veggies before you hit the grilled meats.  If I’m hosting the BBQ, I always prepare an easy healthy side-dish, like tomatoes & feta, or a black bean salad.  You’ll not only get a healthy, low-calorie dose of antioxidants, you’ll be less likely to overeat the higher calorie foods.

3)  Be mindful and eat slowly. It’s easy to get caught up in the energy (with the noise, music, and kids running around) but remember, the BBQ is a time to relax.  So sit down (no standing!) and take the time to enjoy the food.  Don’t just eat away mindlessly as that’s one of the easiest ways to overeat.

4)  Don’t deny yourself. If you’re dying for a hamburger, go ahead and have one.  And if you really want that potato salad (though it’s not the healthiest choice) be sure to take a small portion (see number 6 below).  If you deny yourself you’ll just end up overeating as you won’t be satisfied.

5)  Get rid of the “scarcity” mentality. It’s not like you can never have the foods again.  Years ago, I would stuff myself at a Fourth of July BBQ thinking that if I didn’t eat it now, I’d never see it again.  Then I started to realize that it was foolish.  It’s not like I  won’t ever see a burger on the grill again!

6)  Watch portion size. Here are 3 easy points of reference:

•  A tennis ball (or use your clenched fist as a rough estimate) = about one cup.  This measure is useful for sides (like potato salad, pasta salad, or cole slaw). Best to aim for 1 cup total of these starchy (and often calorie-laden) side dishes.

•  A deck of cards or your cell phone (provided you’ve upgraded in the last 10 years!) = about 3 ounces of meat.  Yup, that’s one serving.  This measure is useful for things like steak.

•  Your thumb = about 1 tablespoon.  This is handy when you’re trying to estimate salad dressing or a spread.  Remember, oftentimes salad dressings can have 50-100 calories per tablespoon, and mayo is about 100 calories per tablespoon. So be wary of how much your using.

7)  Watch those liquid & alcohol calories. Sweet and sugary drinks (think: margaritas and frozen daiquiris) can have a few hundred calories.  Not to mention after downing a few, you’re likely to lose a bit of self-control around the food (and we’ve all been there!)  I really enjoy a good beer or glass of wine, but I’m sure to not overdo it.

8)  Don’t forget to hydrate (with WATER, that is). Especially if you do have a drink or two of alcohol, switch it up with water.  I often find with clients that they forget to drink water when at a celebration, like a BBQ.  And try to skip the soda too.  Just go for nature’s best pick — water.

9)  Go easy on dessert. Sure, you can have dessert, but have a plan of attack.  I often wait a while after eating before digging into dessert to give my body a chance to digest and feel full.  I also scan the dessert table and do one of two things:

•   choose one that I really fancy  OR

•   choose two and take a small piece of each

9 Healthy Tips to Surviving BBQ Season

Also, if there’s something healthy like fresh fruit being served, I take that first — but I do leave room for something a bit “guilty” — it is a celebration after all!

So go ahead and enjoy the food, just be smart about what you eat and how much.  Depriving yourself will get you nowhere fast, and one of the biggest mistakes people make when starting a healthy lifestyle.

It all comes down to making smart choices, not overdoing it, and taking the time to truly enjoy the food and the company of others.  Just come prepared, and you won’t have to stress over blowing your healthy lifestyle.

9 Healthy Tips to Surviving BBQ Season

Multiplanar Movements are exercises that ensure you are moving in all dimensions (Forward and Back, Side to Side, and Rotation).  Why do you want to do this?  By choosing exercises that move your body in all directions you will be increasing your fat loss results exponentially.

Let’s say you wanted to train your legs and butt.  A typical Leg Press machine would just have you working in the Forward and Back direction.  But what if you chose to do a Squat instead? Here’s how you could hit all directions:

1. Basic Squat – Feet shoulder width apart and sit back as if you were going to sit on a bench and then use your legs and butt to come back up to a standing position.  (Forward and Back)
2. Side Squat – Perform the same squatting movement but now step out to the side, alternating left and right, with each squat. (Side to Side)
3. Sumo Walk Squat – Go down into a squat position and walk forward and back like a sumo wrestler would. (Rotation)

As you can see, this will take A LOT more muscles than just a plain old leg press and give you much, much better results.

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