Fitness Success Tips for 2014

Can you believe 2013 has passed us by?  Funny the older I get the fast the years pass by. That said, did you make good on your goals for 2013?  If not, what happened?  From my past experiences I have realized that when I failed to reach a goal it came down to only a few consistent points:

1)     I didn't make the goal a high enough priority

2)     I failed to be consistent in my actions or choices

3)     I procrastinated

When it comes to improving your fitness level and changing your physic there are a few things that you must do:

1)     Make improving your fitness or changing you physic a top priority

2)     Be consistent in your actions and choices

3)     Don’t procrastinate

If you are willing to do the above three items then here is how you can change you physic for the better… lose the fat:

1)     Quit looking for the easy route.  There is no magic pill.  There is no short cut. There can be no excuses.

2)     Eat a high protein, high fiber diet filled with lots of fresh fruits, veggies, and healthy fats and cut out all the added sugar from your diet.  Yes cut out all he ADDED SUGAR!

3)     Higher me as your trainer and work your butt off!!!   All kidding aside you need to get on a workout program that kicks your butt.

4)     Drink Water.  8-12 cups per day.

5)     Avoid liquid calories.  Sodas, juices and smoothies will add unwanted calories and sugar to your diet.  Limit you liquids to Green Tea, Greens, or protein shake (limit 1-2 per day).

6)     Stay motivated!!!

7)     Get social support and accountability

8)     Plan, shop and prepare your foods each week. 

9)     Make a goal and set a deadline.  

Sugar, is it the enemy it is portrayed to be?

Sugar is labeled as the notorious villain to the fight on overweight, obesity, diabetes and cavities. But is sugar getting a bad wrap?  If you browse through the internet you can find a host of information stating the harmful effects sugar has on the human body.  The typical amount of sugar the average American consumes seems to range from 40lbs to 160lbs.  So what is the reality?  Honestly I don’t think we know.  For those in the sugar industry they say the term “sugar” is used as a slang term that extends well beyond sucrose and includes chemical compounds such as high fructose corn syrup.  Because of sugar’s use as a slang term the actual amount of sugar consumed is distorted. In addition the direct link from sugar to overweight, obesity, cavities and diabetes isn't as direct as one might think.

For more information read this article: http://www.medicinenet.com/script/main/art.asp?articlekey=56589

Numbers aside anecdotal there is a strong connection between consumption of sugar and processed food intake.  When individuals make a conscious effort to reduce consumption of sugary and processed foods weight loss occurs.  And the changes can be dramatic and range from a loss of 2lb-10lbs per week.  This reduction in  consumption of sugary and processed foods often is accompanied by a reduction in calories which plays a pivotal role for the weight lost.

When sugar is consumed the body responds with an increase in insulin levels.  Often times the body produces more insulin than is needed to handle the consumption of sugar.  This is a normal process however, it is important to note that is insulin is a storage hormone. As long as our insulin levels are up we are not burning fat we are storing. So our purpose in reducing the consumption of sugar and processed foods is an effort to help the body burn fat.  To take the fat stored in the body, put into the blood stream and send it to the muscles to be burned.

The biggest culprits of sugars in our foods:

• Sodas or pop
• Sweeten fruit drinks
• Candy and cake
• Prepared foods such as ketchup, canned veggies and fruits, and peanut butter
• Low fat products

So how much sugar should you consume?  According to the United Nations and World Health Organization 10% or less of the calories  consumed should come from sugar.  On a 2,000 calorie per day diet that would be 200 calories (or 50 grams).  FYI one can of soda will put you over the limit.  In practice I find limiting the sugar consumption to 25 grams or less leads to quicker fat loss results.

Looking to lose 20 lbs?  Contact DBJ Fitness, LLC @ DBJFitness@gmail.com or 720-298-0281 and get started on with DBJ Fitness Fat Loss System.

The Truth about Fat, Sugar, and Food Labels

Enough literature has been published teaching Americans about the nutritional havoc excessive dietary fat can play. Unfortunately, too much of a good thing has led to so much misinformation that while Americans attempt to eat in a manner that they perceive to be healthy, few rarely have a sense of the role fat plays and where fats are. Ordering the chicken mixed salad in a restaurant might often have you ingesting more dietary fat than you would if you ordered the cheeseburger! Often the chicken breast is “marinating” which means “soaking up oil” for hours or days before it makes it to your plate. Add croutons, dressing, bacon bits, and you are stacking up fat calories in the “healthy” salad.

Since so many attempts to eat “low fat” or “fat free,” marketers have learned that if they can plaster those words all over their label, people will buy!  Loopholes in the FDA labeling laws have allowed food companies to mislead on their labels by promoting high fat foods as “low fat” and pure fat in some cases as “fat free.”  

Skip the big print and read the label. 

        

If any ingredient contains fat or oil, the food cannot possibly be “fat free.” 

      

While some “fat free” labeled snacks may really be pretty close to fat free, the most abundant ingredient in most cookies, cakes and ice cream is sugar. When you ingest simple sugar, it causes a rush of insulin which leads firstly to a compromise in fat release, and secondly, to the possible storage of body fat.  Too often, those attempting to avoid fat wind up having their dietary attempts fail due to excessive intake of simple sugars!

 

Supplements:  Magic in a bottle?

 

There are some supplements that are valid. They are, however, “supplements,” and by definition mean, “in addition to.” A supplement cannot and will not be a solution.  Most supplements are single micronutrients (vitamins and/or minerals) or combinations of micronutrient compounds. The processing of food in itself is synergistic and all of the nutrients work together.  For the most part, the micronutrients act upon the macronutrients for metabolic processes to take place. A concern for single vitamins and minerals without concern for intake of proteins, carbohydrates, and essential fatty acids can only leave you frustrated and short of achieving your health and fitness goals. Once you get the Synergy between exercise and supportive nutrition through food right, you can “fill in the gaps” or seek to optimize performance using supplemental aids. The most vital “supplement” in quest of supportive nutrition would be one that provides all of the nutrients you’d obtain in a meal in the event that a supportive meal is not accessible or convenient.  These are often called “meal replacements” or “nutrition formulas” Don’t get fooled by ads and labels that promise “magic.”  Look for a formula using a high quality protein and complex carbs, free from saturated or hydrogenated fat, and low in simple sugars. Also seek out a formula that maintains a high and complete profile of vitamins and minerals.