What can I do to lose these love handles when they don't seem to go away?

Your problem is very common and so are the myths many people believe about losing body fat, especially when it comes to losing body fat off of specific areas.

You cannot "spot-reduce" any area of your body. To lose body fat off of this area (your "love handles") you must lose body fat. Period. The areas where fat is deposited are genetically predetermined. Some people are predisposed to depositing excess fat on the buttocks and legs, some in the abdominal area, some on the sides, etc.

You can tighten the abdominal muscles beneath the body fat, but in order to see these muscles, you must eliminate the fat over them. Standard crunches will work the muscles in the front abdominal area (rectus abdominis), but in order to tighten the muscles on the side area of the abdominals, exercises for the oblique abdominals must be done. Understand that even the best set of abdominals can be covered with body fat and therefore, not visible. Abdominal exercises will tighten your middle so that when you do lose your excess body fat you will have a nice, tight waistline that is exposed.

To lose excess body fat, do so through proper nutrition, portion control, and participation in regular, well-planned exercise. Health and fitness are lifestyles, not short-term propositions, so the results will come with determination and patience.

Anybody can lose body fat by burning off more calories than they take in. You can do this by using up more calories (improve activity level and metabolism) and/or taking fewer calories in (make better nutrition choices and don't eat so much). A combination of the two is usually most effective.

I want to lose body fat. Should I increase my cardio & skip the weight training?

It is important for your fitness program to include cardiovascular training, resistance training (strength training), and flexibility training. This is still true when loss of body fat is your primary goal. Resistance training not only strengthens and develops your muscles, but also helps you burn more calories even when at rest.

Research has shown that people who include resistance training along with cardiovascular training not only lose more body fat than those who only do cardio training, but are also more likely to keep the excess weight off.

Why is it so hard to stick to my fitness goals?

Zen masters said “When hungry eat, when tired sleep.” Modern societies have the first part down since the majority of people in western countries are overweight. These busy people seem to have missed something in the translation of the sleep part. This carries over to fitness where many are too tired or say that they don’t have enough time to maintain a regular fitness program.

One of the biggest motivators to getting exercise is simply to be rested, healthy and energetic – impossible without enough sleep. This is simple and basic, like most of what the Zen masters taught. Science teaches that it takes a certain amount and quality of sleep to:

- Metabolize carbohydrates properly,
- Maintain leptin, growth hormones, proper blood pressure and insulin resistance,
- Keep a positive attitude through decreased anxiety and perceived stress.

Most people fall off the exercise wagon after about three weeks. Their motivation for it crashes when they do not maintain or change to healthy sleeping habits. Without enough sleep, it becomes difficult to get motivated to go out and get proper exercise. In fact, the main excuse for not getting enough exercise is either being “too tired” or having “no time.” Often, it is the combination of both, making it extremely difficult to maintain a balanced approach.

The “no time” bit is basically a priority issue. If someone feels tired and beat up the day after a workout, there is a tendency to have the “no time” issue become the main excuse. This is because they can feel less productive, more lethargic and so on while being stiff and sore. If someone goes into the exercise well rested, that day and the next day goes by better with the benefits of the natural “endorphin high” and a generally positive sense of health and well being, the “no time” issue vanishes.

It generally takes about 7 hours of quality sleep for most people. Too few achieve that with today’s stressful lifestyles. People often get the sequence backwards, working on sleep after getting going on a new exercise routine. Or worse, getting no sleep or less sleep than before. This is often because the exercise is simply added to the existing busy schedule.

Here are a few tips to ensure fitness success. A large part of the process is to ensure the program will stick.

- Get plenty of sleep – track your sleep.
- Set realistic goals and timelines for your fitness program.
- Join a group to surround yourself with motivated people.
- Track you progress.
- Tell everyone about your goals.
- Make it fun and do not overtrain (never 'drag' yourself to the gym but rather ask yourself why you feel so tired)
- Reward yourself – but not with unhealthy foods - Rather buy a new workout outfit, sneakers, ipod or motivational book or magazine...
- Book it in hard – be consistent (5 times a week, not 3)*.
- Get professional help – personal trainer, well supervised group classes.

*The point about 5 times per week rather than the 3 times often prescribed is important. It is really hard to form a habit at 3 times because there is often a conflict knocking out one of the days, reducing it to two which is useless. To build it into a habit, 5 times will work because even with 1 or 2 getting rescheduled or knocked out, there is enough there to make it work. Sometimes all 5 will work out which is great.

By building proper sleep into the fitness routine up front, more time is created overall. As the process becomes more an habit, productivity goes up. Often, there is also less wasted downtime during the day. Someone who is rested and fit doesn’t need to head off to quiet corners or feel the need to head to a fast food or coffee joint or for a break as often as others. Someone who isn’t as tired likely won’t be as hungry.

Can vitamins and supplements help me stay fit and healthy?

Over the counter drugs, vitamins and supplement are HARMFUL for your health. Please just google it and see what comes up.

Most prescriptions drugs, artificial sweeteners and synthetic vitamins and mineral supplement are bombshells in your stomach (as they are highly acid-forming). As the body digest those foreign foods, it becomes increasingly acidic. An acidic body can lead to a wide range of health problems, including obesity and serious disease.

For instance, if the body is consistently fed acid-forming, denaturatefd foods and suplements, it will disturb the blood pH. as a safety measure, your body will pull calcium from the bones to re-balance the pH and over time the bones will weaken. The most usual way of treating low calcium levels is to "take" more calcium, usually in the form of supplements. The calcium in tablets is usually derived from OYSTER SHELLS, BOVINE BONE MEAL, CORAL OR DOLOMITE (a stone), all of which are extremelly hard and unatural for the body to assimilate - they are NOT FOOD and your body cannot digest them.

One of the world's most profitable industry is based on processed and addictive substances commonly called legal or illegal drugs (also to be found in processed food such as cereals, cookies, salty snacks, dairy products, fast food - to name a few).

Drugs and supplements will not provide you with a fit and healthy body but something as basic and natural as nutrition will. Most of us don't want to believe that superior nutrition is the key to good health because life has become too convenient. FYI: anything processed is a 'fast food' it does not only count for Mc donalds's hanburgers and fries. If you are not sure, ask yourself "did nature create this food or was it a product of man?
The easy access to 'fast' food and 'fast' fixes allows us to feel safe and satisfied, but nothing is further from the truth. For that, rely instead on nature's best gifts.

Here are a few essential ones:

-Bananas
-Berries
-Dates
-Figs
-Mangoes
-Papayas
-Pineapples
-Apples (chose organic, eat with the skin on)
-Leafy greens such as spinach
-Green vegetables such as broccoli and asparagus
-Mushrooms
-Peppers
-oignons
-Garlic
-FRESH Parsley, basil, cilantro, rosemary, thym
-Sprouts: legumes, grains,
-Beans
-Flaxseed (seeds and oil)
-Hemp (oil and powder)
-extra virgin olive oil
-Pumping seeds or oil
-Coconut nut oil and unsweetened, natural coconut water
-Sesame seeds
-Walnuts
-Raw almonds
-Macademia nuts
-Wild rice and brown rice
-Millet
-Quinoa
-Acai
-Chlorella
-Agave nectar
-Apple cider and balsamic vinegar
-Ginger
-Natural yeast
-exposure to natural light

Will eating late at night destroy my weight-loss plan?

Your weight gain or loss is determined by the amount of calories you consume versus the amount your body uses. Take in more calories than you burn off and the excess calories will be stored as body fat. Burn off more calories than you take in and you will lose body fat. The time of day the calories are consumed does not factor into this exchange. A metabolic diet (eating clean, small meals 5 to 6 times a day) can include late-night eating, as long as the last meal of the day is part as the daily food-plan. A metabolic diet (aka 'clean eating') together with our metabolic workouts are designed to increase your metabolism, even at rest or when you sleep at night.

The problem with eating late at night is that it can disrupt your sleep and most people usually eat late at night for reasons other than hunger. The choices many people make when selecting a late meal or snack are not usually nutritionally sound (read “junk” or “empty calories”). When deciding whether or not to eat a late night snack make sure your are actually hungry and that the choice you make is nutritionally sound. Light foods like bananas, carrots, apples, raw almonds,, celery sticks with natural unprocessed peanut butter or even low-sodium,no-butter air-popped popcorn make good snack choices.

Where can I find non-animal quality proteins to build lean muscles?

Never heard of a famous vegetarian bodybuilder? Bill Pearl is probably the most well-known of vegetarian bodybuilders. At his own peak as a bodybuilder when he last won the Mr. Universe in 1971, Bill weighed 242 pounds at a height of 5'10" and his arms measured 21 inches

While just about every whole food contains some protein, the soybean deserves special mention, for it contains all the essential amino acids and surpasses all other food plants in the amount of protein that it can deliver to the human system. In this regard, it is nearly equal to meat.

The many different and delicious soy products (such as tempeh, soy "hot dogs" and "burgers," Tofutti brand "ice cream," soy milk, and tofu) available in health and grocery stores suggest that the soybean, in its many forms, can accommodate a wide range of tastes.

Other rich sources of non-animal protein include legumes, nuts, seeds, yeast, green vegetables (the greener the better) and freshwater algae. Although food yeasts ("nutritional yeast" and "brewer’s yeast") do not lend themselves to forming the center of one's diet, they are extremely nutritious additions to most menus (in soups, gravies, breads, casseroles, and dips). Most yeasts get about 50 percent of their calories from protein.

Here are some examples of vegetarian foods with high sources of plant protein:

PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas

PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Quinoa, Rye, Wheat germ, Wheat, hard red, Wild rice

VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini

PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

PROTEIN IN NUTS AND SEEDS: Almonds, Cashews, Filberts, Hemp Seeds, Peanuts, Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (black)

One excellent ingredient to look for is hemp seed protein. Hemp seed is an nutritious dietary source of easily digestible gluten-free protein. It provides a well-balanced array of all the amino acids, including 34.6 grams of protein for each 100 grams. The fatty acid profile of the hemp seed is extremely beneficial, containing omega-6 and omega-3 fatty acids in a virtually ideal ratio. Other beneficial aspects of hemp seed include a strongly favorable unsaturated-to-saturated fat ratio; a high content of antioxidants; and a wide variety of vitamins and minerals.

What shall I eat for breakfast to build lean muscles and burn fat?

EXAMPLE OF A FAT-BURNING, MUSCLE BUILDING BREAKFAST:


* Ezekiel- Bread made with sprouted grain- the healthiest, nutrients and fiber rich bread EVER! (can be found at Wholefood).

* Naturaly More peanut butter - What peanut butter should be: less sugar, no hydrogenated oils, more protein, omega 3 to help you burn fat. (Acme, Genuardis, Walmart)

* Acai light - less calories, a blend of electrolytes and antioxidant. With Acai berries, nature's #1 super food (Acme, Genuardis, Walmart)


* Eggs - A must have every morning if you are serious about building strong and lean muscles

Nowadays, more and more people are skipping breakfast, mostly because of late nights and hectic schedules.
Of course, this is an unhealthy practice, but if you’re also trying to build muscle and trying to gain lean muscle fast, this is a recipe for complete disaster.
It’s with good reason that breakfast has been called the most important meal of the day; After a night of sleep, you wake up after undergoing a prolonged period of starvation. Already in a catabolic state, your muscles are being rapidly wasted away.

You need to switch your body back to an anabolic state as soon as possible if you want to continue to gain lean muscle fast.

Eating a proper breakfast is the quickest way to do this.

This will not only help you to gain muscles but also help you to lose fat throughout the day. To be able to gain lean muscle fast, your goal should be to correct the deficit of protein, nutrients and water with 45 minutes of waking up.

A good breakfast will allow your blood sugar and glycogen levels to get back to normal, jump start your fat burning metabolic rate, and reverse muscle catabolism.

For best results, you should eat as soon as possible after you wake up.Wait a few minutes if you’re not hungry, but not more than 45 minutes. Also, avoid liquid foods and juices first thing as you wake up and have some solid food first (Don't dilute the bile that's been accumulating in your stomach all night but rather absorb it with a piece of bread)

High quality protein should be the first and main component of your breakfast.

My recommendation is that you get about 30 grams of protein from lean meat, eggs or even a whey protein shake if you can't eat anything solid.

This will stop your body from catabolizing protein in your muscle and also help you gain lean muscle fast.

After this, you need to get two portions of a moderate to a high glycemic index carbohydrate.

This is also a good time to eat a tablespoon of peanut butter, flax seed oil and/or extra virgin olive oil,Don’t worry about these fats; these are healthy and will help you build muscle and burn fat.

How much proteins do I need to feed my muscles?

Ok, honestly, which one of those two ladies really look good and healthy?









Did you know that pass the age 30, an adult loses ½ pound of muscles every year! This natural muscle loss causes the metabolism to slow down and the math is simple: Poor muscle tone + diet low in protein = slow metabolism and high body fat percentage (even if the person is ‘slim’ or what some fitness professionals call ‘skinny fat’, their body fat can be high) . Trying to fix the problem with a lot of cardio activities won’t reverse this natural effect of aging unless a strength program is included into the training program. Metabolic workouts like DCF Bootcamp are ideal as they combine both cardio and strength exercises.

Your daily protein intake is very important as when you workout, the muscle tissues tear up and get repaired naturally. But as they get repaired after repeated tearing, they grow denser than their previous size. For the enhanced growth, you need to pack in a lot of proteins in your diet as it is the best way to jumpstart the growth of muscles and keep your body lean and strong.

You need to eat plenty of chicken, lean steak, lean pork, eggs, cheese, whey shakes, and seafood like tuna, salmon and prawn. Soy products like Tofu and also Greek yogurt are a great source of protein. With these in abundance in your diet, nuts and seeds should also figure in great quantities.

One of the easiest ways to know how much food you need for building muscles is just to take 1 gram of protein for every pound of your body weight. If you weigh 150 lb, then safely take 150 grams of protein per day with your daily diet.

Ultimate beach body: FAQs by Roxy: DCF approved pre- packed foods for your clean eati...

Ultimate beach body: FAQs by Roxy: DCF approved pre- packed foods for your clean eati...: "Got the munchies but no time to cook? Good. It's time to fuel your active body. As a clean eater, you're used to six mini-meals a day, whic..."

DCF approved pre- packed foods for your clean eating plan

Got the munchies but no time to cook? Good. It's time to fuel your active body. As a clean eater, you're used to six mini-meals a day, which includes two or three snacks. Research shows that eating the right combination of nutrients in these small meals can enhance gym performance, fat burning, muscle building and recovery.

I took a trip to ACME/Genuardis and selected a few items for you to help you figure out what you should be packing into your handbag before your day starts. This is a 10mn shopping trip that will truly help you reach your goals!

Be good...

Pair food together:
- Grains first Crakers + cheese + strawberries
- Banana + chocolate rice cakes
- Voskos Greek yoghurt(DON'T pick anything else, this yogurt has 21gr protein/cup!)+ sugar free jam + a little low fat milk (makes the yogurt creamier)+ raspberries + handful of Kashi cereals
-2 hard boiled eggs + cheese + crackers + handful raspberries
-Banana + peanut butter
-Banana + handful raw almonds

Ultimate beach body: FAQs by Roxy: What foods should I eat before and after exercisin...

Ultimate beach body: FAQs by Roxy: What foods should I eat before and after exercisin...: "NO MATTER what you might have heard, the food you eat before and after your workout really does matter. You don't want to have a full stoma..."

What foods should I eat before and after exercising?

NO MATTER what you might have heard, the food you eat before and after your workout really does matter. You don't want to have a full stomach while exercising but you also don't want to be hungry.

If you eat a large, heavy meal just before you exercise, you may experience sluggishness, camps or nausea. This happens because your body increases blood supply to your stomach and intestines in order to digest the food you eat, leaving less energy for your muscles.

Exercising on an empty stomach isn't a good idea either. Skipping meals before working out can cause low blood sugar, which can leave you feeling weak and light-headed.

If you eat a large meal containing protein, fiber and fat, you should wait at least three hours before exercising. If you eat a light meal, you can probably workout after only an hour or two. Your body prefers to use carbohydrates as fuel, so your pre-workout meal should include plenty of complex carb, from whole wheat bread, whole grain pasta, brown rice, fruits and vegetables. You don't need to avoid protein and fat entirely, but you shouldn't go overboard on either of these if you'll be exercising in an hour or two.

What you eat after your workout is more important. This is the time to replenish your body with all the nutrients it needs for growth and repair. A light meal or snack within an hour of exercise is perfect. A protein shake within 30mn of exercise is also great and can be very practical if you have a busy life.

Post-workout meals should include protein, complex carbohydrates and some healthy fat.

BEFORE YOU WORKOUT, FUEL UP WITH:

- A banana and a glass of milk
- An apple and a handful of raw, unsalted nuts
- Plain yoghurt with granola
- 1 slice of Whole grain bread with peanut butter and some celery sticks


AFTER YOUR WORKOUT

- A lean turkey sandwich + sliced tomatoes and cucumbers on whole-grain bread
- A protein shake with fruits
- Water-packed tuna over a mixed salad topped with 1/2 avocado

Ultimate beach body: FAQs by Roxy: How can I control emotional eating?

Ultimate beach body: FAQs by Roxy: How can I control emotional eating?: "How do you know if you are eating for hunger or emotion? Before you put anything in your mouth ask yourself one simple question...how hungr..."

How can I control emotional eating?

How do you know if you are eating for hunger or emotion? Before you put anything in your mouth ask yourself one simple question...how hungry are you physically?
Hunger usually comes on gradually. Emotional eating often comes on quick.
Hunger is general. Emotional eating is often a craving for something specific.
Hunger is eating until some level of satisfaction is reached. Emotional eating is eating and eating and eating....


Here's what you can do to combat your habit.

- Evaluate your physical hunger on a scale of one to ten. Is it hunger?

- Think about how you are feeling at that moment. Is it emotional?

- Make a list of things to do and when you feel a craving come up go to that list and STAY ACTIVE. Go for a walk, clean the house or take a nap. (Yes, that's the opposite of active, but you can see why that would work too.)

- Replace those bad foods with some other healthier choice. Don't go food shopping when you are hungry OR emotional. You'll be less likely to buy bad foods.

- Don't try to go cold turkey. Often a MUCH smaller amount will satisfy you.

- Find a support network. A person or people you can talk to who make you feel at ease. Talk about what's going on in your life.

- Forgive yourself if you falter. Don't let the emotion you feel about giving into your craving lead you to more eating!


Don't let what you're eating control of you. Take control of what you are eating and you'll see a great change in yourself both physically and emotionally.

Ultimate beach body: FAQs by Roxy: Is processed foods really that bad for you? Isn't ...

Ultimate beach body: FAQs by Roxy: Is processed foods really that bad for you? Isn't ...: "Absolutely not! While a philosophy of moderation apply to many things in life, it doesn't make sense when it comes to nutrition. The best e..."

Is processed foods really that bad for you? Isn't everything okay in moderation?

Absolutely not! While a philosophy of moderation apply to many things in life, it doesn't make sense when it comes to nutrition. The best example of this is fat, particularly trans fat. This killer rarely exists in nature- it is almost exclusively the creation of 20th century food-processing techniques. The human digestive system has evolved over millions of years to digest the macro nutrients commonly found in nature- not what the biochemists created over the last50 years.

Your body has almost no ability to handle trans fat. This means they circulate around your body aimlessly, eventually getting stored in and around your organs and on the walls of your arteries. Over time, the built-up of this fat causes obesity, heart diseases, strokes and diabetes. You may think it's not a big deal to eat small amounts of this fat, but it ads up, just like a brick wall.

Sooner or later small fat deposits become large deposits and you'll have your own brickwall- right across your coronary arteries,waistline and thighs!

STOP THE POISONING AND CUT ALL TRANS FAT FROM YOUR DIET!

Ultimate beach body: FAQs by Roxy: Should I follow one of those diets I see on late n...

Ultimate beach body: FAQs by Roxy: Should I follow one of those diets I see on late n...: "POOR GIRL!!! ABSOLUTELY NOT. The diets you see on TV are mostly fad diets. They come and go quickly, are rarely based on sound nutritional..."

Should I follow one of those diets I see on late night TV?

POOR GIRL!!!

ABSOLUTELY NOT. The diets you see on TV are mostly fad diets. They come and go quickly, are rarely based on sound nutritional science and simply don't work. Most fad diets involve eliminating one ore more micro-nutrients from your diet. The problem is that the human body has evolved to use all the macro-nutrients in balance, not the extremes recommended by many of these diets(which are purely profit-orientated.

You may lose weight by following one of those crazy diets strategies, but it will be temporary. Much of your initial weight loss will be water and muscles and you'll quickly discover that following a radical diet plan is difficult, if not impossible to do for a long period of time.

Fads diets are responsible for muscle loss, elevated stress levels, depression, cellulite and weight gain!

Ultimate beach body: FAQs by Roxy: Can I cheat on my diet from time to time?

Ultimate beach body: FAQs by Roxy: Can I cheat on my diet from time to time?: "If you are trying to get your body fat percentage under 18%, you need to be strict about eating balanced, nutritional meals 100% of the tim..."

Can I cheat on my diet from time to time?

If you are trying to get your body fat percentage under 18%, you need to be strict about eating balanced, nutritional meals 100% of the time. Otherwise, a 'cheat' meal is perfectly okay. One meal with a few hundred extra calories every week or every couple of weeks won't make a difference to your diet or waistline. A cheat meal can give you something to look forward to and makes your weight loss efforts more bearable.

Cheat days are another matter entirely. Cheat meals may only add a few hundred extra calories to your total weekly intake, but a cheat day could add a good 2,000 or more.

Every 3,500 extra calories equals a pound of fat, so you won't need many cheat days to derail your weight-loss program.. Worse, you could end up gaining weight! Enjoy a cheat meal every now and again and get right back on track by eating nutritious, clean mini-meals every 2,5 to 3 hours.

Ultimate beach body: FAQs by Roxy: What is overtraining and how can I avoid it?

Ultimate beach body: FAQs by Roxy: What is overtraining and how can I avoid it?: "Overtraining is performing more exercise than your body can recover from before before your next training session. Your body needs to recove..."

What is overtraining and how can I avoid it?

Overtraining is performing more exercise than your body can recover from before before your next training session. Your body needs to recover and recharge before your next workout.

having one of the symPtoms shown below doesn't mean you're in overtraining state, but having two or more should be a warning. The cure for overtraining is simple - rest! This doesn't mean simply reducing the intensity of your workout, but rather avoiding the gym altogether. When a person is overtrained, even a walk or light weight workout can prevent recovery.

You should take one week off from exercise for every week that you are in overtrained state. Stay aware to avoid overtraining in the first place. Pay close attention to your body's warning signals and ease back on your training if you start to experience any of symptoms mentioned here.

IF YOU DON'T ALLOW YOUR MUSCLES AND NEUROLOGICAL SYSTEM TO REST, YOU MAY SUFFER FROM THE FOLLOWING SYMPTOMS:

- LACK OF MOTIVATION DURING WORKOUTS
- CHRONIC FATIGUE
- NO PROGRESS
- FREQUENT INJURIES
- MINOR ACHES AND PAINS THAT WON'T GO AWAY
- FREQUENT COLDS AND INFECTIONS
- A TOTAL LACK OF DESIRE FOR TRAINING
- ELEVATED RESTING HEART RATE UPON WAKING IN THE MORNING
- MUSCULAR ATROPHY
- SLEEP DISORDER

Why is weight training so important when it comes to losing weight?

Many people don't know that weight/strength training plays an enormous role in weight loss; It helps you burn body fat! Your muscle is biologically active, unlike your fat, which just sits there. This means muscle requires energy in the form of calories to function. Adding a few pounds of muscles to your frame will elevate your metabolism. This will help you burn unwanted body fat faster. In addition, the extra muscle will help you maintain your fat loss.

Strength training also produces something called the "after burn" which is the sustained elevation of your metabolism after you stop exercising. While cardio speeds up your metabolism while you perform the exercise, it will quickly drop back to its resting level after about 30 minutes. On the other hand, strength training may help your metabolism running on high for 18 to 24 hours. Just think of how many extra calories you'll burn!

ALSO, PLEASE EAT SMALLER MEALS AND MORE OFTEN!

Ultimate beach body: FAQs by Roxy: How quickly can I expect to see results after I st...

Ultimate beach body: FAQs by Roxy: How quickly can I expect to see results after I st...: "If you mean looking in the mirror and seeing a smaller or more muscular body, then you may not see results. Don't take this the wrong way-..."

How quickly can I expect to see results after I start exercising?

If you mean looking in the mirror and seeing a smaller or more muscular body, then you may not see results. Don't take this the wrong way- the changes will be there, it's just that you may not notice anything. It's like watching a plant grow. If you are staring at your plant every day, you probably won't see any obvious changes. but if you go away for a month and then take a look, the changes will be blatant. The same applies to your body during an exercise program. Even if you lose a lot of weight over time, the daily change is so minimal that you probably won't notice it, unless you take weekly photographs of your progress.

Keep in mind that results are more than just how you look in the mirror. For one thing, your clothes are going to start fitting differently. If you lose a few pounds, your clothes will become looser after just a few weeks. If you're weight training (which you should be) you'll quickly see changes in the amount of weight you're lifting and how much firmer your muscles have become, though the scale may not reflect that.

DON'T FORGET YOUR FRIENDS AND RELATIVES! You may not see a change, but they will- especially those who haven't seen you in a while. So don't be discouraged if you don't "visually" see a difference after a few weeks or even months. The changes are there; you just need to rely on other ways to measure them.

Ultimate beach body: FAQs by Roxy: Is it wrong to eat before bed, particulary carbohy...

Ultimate beach body: FAQs by Roxy: Is it wrong to eat before bed, particulary carbohy...: "Many people limit their intake of carbohydrates in the evening because it tends to be the slowest time of the day in terms of physical acti..."

Is it wrong to eat before bed, particulary carbohydrates?

Many people limit their intake of carbohydrates in the evening because it tends to be the slowest time of the day in terms of physical activity. These people think that if they eat just before bed, they'll store more of the carbohydrates as fat while they sleep. This idea neglest two important points. First, the carbohydrates you eat late in the evening don't make it into your general circulation until early the next morning, providing they are complex carbohydrates, not simple. They supply you with energy for the day's activities.

You also need to think about your total daily caloric intake. Let's assume that uyou need to eat 2,000 calories ecah day to maintain your weight. If you had only 1,200 to 1,500 calories earlier in the day, you wouln't get fat if you ate 500 to 800 calories of carbohydrates in the evening. In fact, if you are trying to gain muscle your body will need those carbohydrates to prevent you from sleeping in catabolic state,i.e. burning muscle as a fuel source throughout the night. Try to eat five or six small clean-eating meals throughout the day, and don't feel guilty about eating a small meal later in the evening IF YOU ARE TRULY HUNGRY. Your metabolism will stay on high speed and you'll burn more fat in the long run.

Roxy
Master Trainer
www.deepcutsfit.com

Ultimate beach body: FAQs by Roxy: Can one particular form of cardio shrink my thighs...

Ultimate beach body: FAQs by Roxy: Can one particular form of cardio shrink my thighs...: "NOPE! All forms of cardio are created equal when it comes to working the thighs, glutes or other body parts. Many people think they can red..."

Can one particular form of cardio shrink my thighs more than another?

NOPE! All forms of cardio are created equal when it comes to working the thighs, glutes or other body parts. Many people think they can reduce fat on specific areas of their body and not others. They think that if certain cardio machine work the thighs, it will automatically lead to more fat loss in the thighs area. Unfortunately, it's not that easy. You cannot dictate where your body will take fat from.
When energy demands increase, your body depletes stored fat from all over your body, not just from a specific spot.. Thus, burning fat from the thighs is actually burning fat from your shoulders, upper back, calves and the rest of your body too. It would be great if we could tell our bodies to shrink certain area and not others, but it doesn't work that way.

TRAINING YOUR LEGS IS ONE OF THE BEST WAY TO PROMOTE OVER-ALL FAT LOSS BECAUSE YOUR LEG MUSCLES ARE THE BIGGEST IN YOUR BODY. THE LARGER THE MUSCLE, THE MORE CALORIES BURNED WHEN THE AREA IS EXERCISED.

Roxy
Master Trainer
www.deepcutsfit.com

Ultimate beach body: FAQs by Roxy: Why does the body store fat when we skip meals?

Ultimate beach body: FAQs by Roxy: Why does the body store fat when we skip meals?: "Blame your ancestors! Human beings in the past developed storage mechanisms for times of famine. Dinnertime wasn't easy for your ancestors ..."

Why does the body store fat when we skip meals?

Blame your ancestors! Human beings in the past developed storage mechanisms for times of famine. Dinnertime wasn't easy for your ancestors -food may have been plenty one season and scare the next, or even from one day to the next. In fact, until humans began to cultivate plants and animals they often went days, and in some cases weeks without a steady supply of food. To compensate for this, the human body developed ways to store food for times when none was available.

Unfortunately, our bodies are designed to store food in the form or fat. Most of us don't go for long periods without food, so we don't need the ability to store fat anymore, but these storage mechanisms are still present. This means that when you take in an excess of calories or go for a long period without eating and then pig out, your body will store fat.

The good news is that you can rewire your body. If you wan to disable your fat-storage mechanisms, you've got to supply your body with regular meals every two to three hours, so it never thinks food is scarce.