You’ve heard it time and time again…

To lose weight you have to eat less and move more.

Exercising more is easy. You just get off your butt and workout.

Where most people have a problem is saying “no” to delicious food that’s bad for your waistline.

Well, I just came across a fascinating study that reveals a simple technique that could have you eating less at every meal (even if you’re about to eat your favorite food, like chocolate, for example).

I like to call it the imagination diet.

Here’s the scoop…

A study at Carnegie Mellon University took two groups of people.

One group was told to visualize eating 30 M&Ms and putting 3 quarters into a washing machine. The other group was told to visualize putting 30 quarters into the washing machine and then eating 3 M&Ms.

Then, the researchers told the volunteers to eat some M&Ms out of a bowl that was placed in front of them, in preparation for a “taste test.”

After each volunteer, they weighed the bowl to see how much the volunteer had eaten.

Here’s where it gets fascinating…

The group that visualized eating 30 M&Ms ate HALF as many than the group that visualized eating 3.

To make sure this wasn’t coincidence, the researchers performed the experiment four more times with other people.

And in every single trial, the volunteers that visualized eating 30 M&Ms ate HALF as much.

According to the lead researcher, “Merely thinking of a food does increase our appetite for the food, but if we perform the mental imagery that would accompany its actual consumption, this kind of thought actually decreases our desire for the food.”

So how can you use this to reach your fitness goals?

Anytime you feel like cheating or having a kind of food you know you shouldn’t… try visualizing eating  it 30 times first. Make the experience as real as you can.

Chances are, you’ll find yourself eating a LOT LESS! (while still enjoying it just as much).

Or better yet, you’ll find that they craving for it went away completely.

As you know, nutrition accounts for about 90% of your success. So go ahead and use this tip as often as is necessary!
  ]]> http://ppttucson.com/news/tip-to-eating-less-at-every-meal/feed 0 http://ppttucson.com/news/what-you-may-not-know-about-stress http://ppttucson.com/news/what-you-may-not-know-about-stress#comments Mon, 28 Feb 2011 17:00:58 +0000 ppttucson http://ppttucson.com/news/?p=136 What You Might Not Know About Stress Could (Literally) Kill You

We all have stress to one degree or another.

Work, finances, health, relationships, you name it.

Stress is everywhere in our modern society.

Learning how to manage, however,  can mean a healthier, longer life.

Mainstream medicine is finally making the connection between your emotions and your health.

Shyam Prabhakaran, M.D., head of cerebrovascular disease and neurocritical care at Rush University Medical Center confirms this in a recent article stating “Now we’re realizing how interwoven emotions and [diseases] are.”

In some ways, I think we all know stress is bad. What’s surprising though, is just how bad.

For example did you know stress raises your blood pressure and makes your blood stickier?

This makes for a perfect recipe for a blood clot which can lead to a stroke.

And consider this:

A recent National Institute On Aging study found that people who were aggressive and angry most of the time  had thicker carotid arteries than those who were more calm and easygoing.

If severe enough, a thickened carotid artery may clot and block blood-flow to the brain.

So the lesson to be learned?

Relax. Eliminate as much stress as you can in your life.

Here are a 4 great ways to do that:

1. Take up a meditative practice. Yoga is a great choice. You’ll work on your flexibility and strength – all while relaxing! Other choices include Tai Chi or traditional meditation.

2. Breathe. Believe it or not, deep breathing is a great stress reliever you can use at any time. Simply take a deep breath in through your nose. Hold your breath for a count of 3 and then slowly exhale through the mouth. Do this at least 5 times next time you start feeling anxious or worried.

3. Exercise. Working out is a proven stress-reliever. As you work out, your body releases endorphins, those “feel good” hormones that will brighten up your day and let you toss your worries aside.

4. Put things in perspective. Sometimes all you need to relieve a little stress is to realize that the problems or situation may not be as bad as you think. Socrates wrote to this very point, expressing that if all our misfortunes were laid in one common heap, where each had to take an equal portion, most would be content to take their own.”

Constant stress seems like the norm in today’s world. But it doesn’t have to be that way.

Take some time out to relax … reduce your worry … and enjoy life a little more each day.

And by the way … if you’re stressing about your health, why not take advantage of your FREE Week of personal training.

During this week, you’ll receive detailed information on how to get fit and trim and execute a fitness program that’s tailored to YOUR body. It’s the worry and stress-free way to get fit this year.There’s no obligation and it’s totally and completely free. To sign up, click here.

No matter what your fitness goals — whether it’s to lose fat and reshape your body or pack on some serious muscle — you’ll need proper nutrition to get you there.

In fact, I’d say that 90% of your success is going depend on what you put in your mouth.

That’s right… Nutrition is the number one deciding factor of whether or not you’re going to achieve your goals this year.

That said, there are a few “rules” you can follow that can make things a bit easier and make your diet easier to stick to over the course of this new year.

Tip #1 – It’s all about calories

When it comes to fat loss, the success formula is pretty simple.

Eat less. Move more.

Put differently, you need to burn more calories than you take in.

One great tip to make sure you’re creating a calorie deficit is to weight everything.

If a meal calls for 4 ounces of chicken, then grab a food scale and weigh it. You’d be surprised at the difference between what you think 4 ounces should look like and what it really is.

Tip #2 – Focus on protein at each meal

Whether you’re eating 3 times a day or 6 times a day — each of your meals should be centered around a lean meat.

Great choices are chicken, fish and turkey.

Eggs are good too, despite all the negative things you hear about them.

Having protein with each meal will leave you feeling fuller, boost your metabolism to burn more fat, and help keep your blood sugar and insulin levels from spiking too much at any given meal.

Tip #3 – Drink water or unsweetened tea

One of the easiest ways to get way too many calories in a single day is through liquids.

Sodas, juices and softdrinks are chock-full of a calories.

The best alternative is to steer clear of all those empty calories and instead drink water or unsweetened tea.

I know the thought of just drinking water or tea isn’t too exciting but believe me — your waistline will thank you.

Tip #4 -Avoid packaged foods

Stay clear of foods that come in a bag or box. These are things like donuts, chips, cookies, etc.

All these are incredibly high in calories and are devoid of any worthwhile nutrients.

Tip #5 -Reward yourself once a week

Once  you’re eating healthy on a regular basis, it’s important you reward yourself with a “cheat” meal once a week.

This is a meal where you can have ANYTHING you want.

Having this once-a-week break from your diet helps you stay on track, keep you sane, and let you indulge in any cravings you may have had throughout the course of the week.

In all it’s a crucial part to being able to “stick” to a healthy nutrition plan long-term.

So there you have it. Follow these 5 food tips and you’ll be in good shape for the rest of 2011.

That’s why if you haven’t already, I highly recommend you take advantage of your FREE Week of Personal Training .

During this week, you’ll receive detailed information on how to get fit and trim, execute an exercise program that’s tailored to YOUR body and experience our one-on-one personal training. You won’t be disappointed!

There’s no obligation and it’s totally and completely free. To get started, click here.

The New Year is underway and everyone is thinking about their resolutions.

The most common?

To get in shape. Today, I’d like to share with you the BIGGEST secret that will help you achieve your fitness resolutions, no matter how big they are.

Whether you’re looking to get a set of six pack abs … or to gain tons of muscle … or just get fit enough so you can be healthy well into your golden years … this secret will make it possible.

What is it? It’s the secret of mindset.

Now before you think to yourself, “oh I’ve heard this already”, hear me out.

Rarely anyone talks about the mental aspect of achieving your ideal body. Yet it’s the MOST critical component.

Because without the right mindset, chances are you won’t accomplish your body transformation goals.

In fact, a slew of new research is PROVING how important your mindset is to your health and fitness.

Harvard University researchers conducted a study involving over 80 hotel room cleaning attendants.

These folks were from seven different hotels. The attendants were split into two groups.

The first group was told how beneficial to their health their line of work was. After all, many of them cleaned at least 15 rooms per day.

This first group was also informed of how many calories they burned each day. Plus, they were given a handout to look at on a daily basis that showed them how many calories each activity they did burned (i.e. vacumming, scrubbing, changing sheets, etc).

The second group was not informed of how many calories their work burned. Also, they were not told that their line of work was in fact very good exercise for their body.

Researchers made sure that the lifestyles of these cleaning attendants stayed the same. Meaning, that they didn’t start changing their exercise or eating habits at home. Also, hotel managers made sure that the attendants all had the same workload.

The result?

The cleaning attendants in the first group (those that were told how many calories they burned, etc) lost a significant amount of weight. In addition to the weight loss, they also lowered their blood pressure, and decreased their body mass index (BMI).

The second group (the ones that weren’t told about the health benefits of their job) showed ZERO improvement.

Weird, huh!?

It just goes to show how important your mindset is.

Another study published in the “Journal of Physiology” decided to test out this mind-body connection theory.

They got two groups of people. One group was given what they were told was an “energy drink.” They were also told that this energy drink WOULD in fact improve their strength and performance while working out.

The second group was given an identical energy drink. However, they were NOT told about the drink’s strength and performance benefits.

The result?

Those in the first group actually DID improve their strength and performance.

The second group however, showed no improvement.

The connection is clear. In order to achieve your best body, you’ve got to have the right mindset.

Otherwise, you’ll be heading upstream, without a paddle.

So how do you get this mindset?

The easiest way is to do visualization.

Imagine every day that you have achieved your ideal body. Get into the feeling of it. Clearly see how good you look.

Look at your definition. Feel how energetic you would feel.

Do this everyday, a few times per day.

And as you eat clean and train hard, imagine that everything you’re doing, day-by-day, is getting you one step closer to your dream physique.

Before you know it, you’ll have achieved a body you love and others envy!

Once you’ve got your mindset down, you’ll also need a good nutrition and exercise program.

That’s why if you haven’t already, I highly recommend you take advantage of your FREE Week of Personal Training .

During this week, you’ll receive detailed information on how to get fit and trim, execute an exercise program that’s tailored to YOUR body and experience our one-on-one personal training. You won’t be disappointed!

There’s no obligation and it’s totally and completely free. To get started, click here.

You already know that drinking sodas which are high in sugar (and high-fructose corn syrup) are bad for you.

But did you know that drinking the alternative (diet sodas and diet drinks) are just as bad for your health and body, if not worse?

Most folks think they’re doing good by drinking these zero-calorie drinks.

But the truth is they do way more harm than good.

For starters, there is no evidence that diet sodas or diet drinks actually help you lose weight.

In fact, they do the opposite. They make you fatter.

A study published in the journal “Obesity” came across a startling find …

It compared over 2,000 people. Those who drank diet sodas had a 47 percent higher body mass index (BMI) than those who didn’t.

What’s more, the diet soda drinkers were at twice the risk of becoming clinically obese!

But that’s not all.

An eight-year study done at the University of Texas found that there’s a 41 percent increase in risk of being overweight for every can or bottle of diet soda a person drinks each day.

Scary stuff, right!?

If that wasn’t bad enough, get this. A study published by the Public Library of Science found that the artificial sweeteners used in diet drinks can be just as addictive as cocaine (or more so!).

In this study, animals had two choices. Cocaine or saccharin (a common artificial sweetener). It turns out that 94 percent chose saccharin … even if they were already addicted to the cocaine!

Bottom line is this: Diet sodas or diet ANYTHING — isn’t good for your fat loss efforts or for your health.

Instead, stick with plain old H2o.

If the thought of drinking nothing but plain water makes you gag, add some flavor.

For example, you can add some fresh lemon or lime.

If you’re more adventurous, you can crush some mint leaves, and add ice too.

Finally, if you absolutey MUST have “sweet” in anything you drink, use Stevia.

It’s an all-natural sweetener that has no calories … and none of the side effects that comes with the artificial stuff.

This is just one example of the kinds of tips I give my personal training clients to stay healthy and fit year-round.

If you’re serious about taking control of your health and physique, then make sure you take advantage of your FREE Fitness Consultation (an $87 value).

During this consult, you’ll receive detailed information on how to get fit and trim that’s tailored to YOUR body.

There’s no obligation and it’s totally and completely free. To get started, click here.

High-fructose corn syrup (HFCS for short.)

Manufacturers use HFCS in everything — including bread, sodas, soft drinks, juices, “health” bars, candy, salad dressings, jam, ketchup — even beer! The reason is that’s its cheaper to produce than real cane sugar. Plus it’s easier to transport. You already know sugar isn’t good for you or your fat loss efforts. But HFCS takes things to a whole new level. Mainly because its hidden in foods you think DON’T have sugar. As you already know, eating sugary foods spikes your insulin levels. Constantly elevated insulin leads to things like obesity, heart disease and diabetes. But the sugar in HFCS isn’t the only reason you want to stay away from it. It can directly affect your health. For example, HFCS is bad on your liver.  In one study published in the Proceedings of the Society of Experimental Biology and Medicine, rats were given HFCS in their diets. The result? The rats developed livers similar to those of raging alcoholics! In short, HFCS caused the rats to show signs of cirrhosis of the liver.

Bottom line: Whether your goal is health, fitness, a better body or all of the above, you’ll want to avoid HFCS at all costs.

Here’s a few starting points:

Check the label. No matter what you buy at the grocery store, make sure you check the label. If it indeed contains high-fructose corn syrup, it will be in there (probably towards the end).

Avoid “low-fat” foods. Surprisingly, most health and low-fat foods are laden with HFCS. This is because since they’ve removed the fat, they have to make it taste good. The answer? You guessed it. HFCS!

Drink only water. 99.99% of all soft drinks, sports drinks, juices, etc. WILL contain HFCS as the main sweetener. Not only that but these are a source of empty, useless calories that will go straight to those hard-to-lose areas. Stay on the safe side and drink good old H2O.

Eat minimally-processed foods. Chances are that if it comes in a box or bag (or some other kind of packaging designed to make the food last longer) then there’s a VERY good chance there’s HFCS in it. Instead, stick with foods that haven’t been processed (Hint: if it’ll go bad in 2 – 3 days then it’s a good bet that it’s minimally processed.

When it comes to losing that bulge around the middle, staying clear of high-fructose corn syrup will help tremendously.

Do it for your fitness and your health.

One more thing …

If you want to transform your body once and for all, then make sure you claim your FREE Fitness Consultation (an $87 value).

During this consult, you’ll receive detailed information on how to get fit that’s tailored to YOUR body.

This will help put you on the path to end yo-yo dieting … help maintain and keep your healthy wait … and burn fat from those hard-to-scuplt areas that make you self conscious.

There’s no obligation and it’s totally and completely free. To get started, click here.

Here what a happy camper had to say about our program:

http://www.youtube.com/watch?v=hwuFOYU8x5U&feature=player_embedded

For more information about  our 4 week FITT Camp check out our website at http://www.bootcampsintucson.com

You hear it all the time …”To eat healthy, you need to stay away from fat.”

This couldn’t be further from the truth. In fact, if you want to lose weight, keep it off, and look great year-round, you’ve got to eat fat.

The truth is your body NEEDS fat to survive (About 66% of your brain is made up of fat!).

But there is a catch –

You can’t just eat any kind of fat. You’ve got to eat more healthy fats.

See, there are “good” fats and “bad” fats.

Bad fats make you sick. Good fats heal your body, protect your heart, reduce inflammation and boost your metabolism.

So what foods contain good fats?

Mainly, it’s any food that’s rich in omega-3 fatty acids and oleic acid.

Here are a few you can start putting into your diet today:

Almonds — great to snack on and good source of omega 3.

Avocados — high in heart-healthy oleic acid.

Egg yolks — despite what you’ve heard, eggs (including the yolk) are good for you! They’re rich in omega-3′s, contain the full spectrum of amino acids, and have plenty of vitamins your body needs.

Grass-fed beef – Beef that’s been grass-fed is very high on omega 3 fats, which are incredibly good for you.

Fish — make sure it’s wild-caught, to avoid mercury contamination, among other things. Wild-caught salmon is a great choice.

Walnuts — another great choice for snacking.

n addition to these, use healthy oils as salad dressings whenever possible. Good choices include extra virgin olive oil and Sacha Inchi oil.

So there you go. You have permission to eat more fat. But make sure it’s the good stuff.

And as with everything, don’t over do it. Even though good fats are healthy, they’re still high in calories. Aim for 50 – 80 grams of good fat per day, depending on your calorie requirements.

Good nutrition accounts for 80% of your fat loss success. The other 20% is knowing how to workout properly and effectively for your body type.

Want a slimmer waistline in a few weeks’ time?

It’s certainly possible. And easier than you may have hought.

When it comes to losing that bulge around the middle, most of the advice you’ve probably heard is completely wrong.

It’s not surprising. There are quite a few myths out there when it comes to getting a flat stomach.

For example:

• “You’ve got to do 100s of crunches to lose that belly”
• “You need to diet (i.e. starve yourself)”
• “All you need is XYZ brand’s diet pill.”
• “Do hours on end of traditional low-intensity cardio, like walking on the treadmill.”

The truth is that it’s not that complicated to lose your abdominal fat.

Here’s all you need to know:

Eat right. This means eating properly to fuel your body, boost your metabolism and burn more fat. Avoid all junk foods, including fried foods, soft drinks and heavily processed foods. Stick to foods that have one or two ingredients max. That means good protein sources (like chicken, fish and eggs), plenty of fruits and vegetables, and healthy fats (nuts, olive oil, flaxseed oil, avocados, etc.) Also, try to eat 4 – 6 small meals evenly spaced throughout your day.

Train with weights. This one’s a given. Train 3 – 4 times per week. Focus mainly on compound movements. This means the “tough” exercises like squats, deadlifts, bench presses, barbell rows, etc. These are effective at building muscle and priming your metabolism to burn fat like nobody’s business. Plus, these kinds of exercises are more functional and will provide the strength you need to go about your day-to-day life.

Do cardio smartly. Once you’re eating healthy and working out with weights, it’s time to add in a little cardio. But not the kind of cardio you see everyone else at the gym do. The goal isn’t to see how long you last walking on the treadmill. Instead, you’re going to do High Intensity Interval Training (HIIT).

Simply put, this means alternating between all-out exertion and resting. For example, if you’re on the treadmill, you’d warm up for the first 2 minutes, then sprint as fast as you can for 1 minute. Then rest the next minute. Do this for 9 more sets of 1 minute exertion followed by 1 minute rest. Doing cardio this way burns more calories in less time, since you’re “upping” the intensity factor.

So there you have it. Follow these three tips starting today and you’re bound to lose some belly fat before Summer’s out.