#where talking about things like gym routines and protein tracking was very normal

[lexosaurus]

I know that was a shitpost for the latest Danny Phantom fandom meme, but I'm genuinely impressed and how authentic it sounds. How much of Dash's monologue is real advice, and how do you know all of that? Do you work out?

Yes I'm so sorry to inform my good people of Tumblr that I've secretly been a part of the gym fandom for all this time. I've only recently come out as a gymbro in this phandom via my creation of the current dp gym bro au meme that I've forced upon everyone in this good holy christian space. I mix whey protein into my overnight oats, I track my macros, and I have a closet full of Gym Girlie Outfits™️.

And just know it's a badge of honor that I carry to be able to say I've converted multiple members of the Danny Phantom phandom into regular gym goers as well 💪

[the-expert-zone]

How To Get Into Ketosis

Steps of Ketosis

How To Achieve Ketosis

So you’ve heard about ketosis, how it takes all that extra fat in your body and converts it into energy, and you want to know how to get into ketosis.

Let’s go through all the keto induction secrets.

Step 1 is, of course, the reduction of carbohydrates.

You simply adjust your diet to remove the focus on carbohydrates.

Most people are sugar addicts, meaning everything they eat is high in sugars. That can be the sweets, the desserts, pastries, pizzas, even milk has sugar added to it.

So the first step is reducing the carbs, especially the processed carbs.

Drop the white bread, the processed white rice.

If you want to ease into ketosis, then a gradual reduction in the carbs is what you want to follow. This will avoid the challenges of keto, like diarrhea, the keto flu, keto headaches, fatigue, and irritability.

Warning: we will discuss how to get into ketosis in 24 hours (including fasting to get into ketosis), but this comes with some risks of the keto side effects, so read all the warnings before you get started with keto.

Fastest Way To Get Into Ketosis

The absolutely fastest way to get into ketosis is by using a zero carb approach with intermittent fasting. It creates a secondary effect called “autophagy”, or “self eating” which can make the body much more responsive to all the stimulus it gets.

So, if you are brave, drop all the carbs, create a 16 hour window where you consume only coffee, unsweetened teas, and water. Break your fast with a zero carb meal like steak and eggs, add in some vegetables like broccoli or cauliflower (you can steam and salt it). You can fry the meat in coconut oil or mct oil (4 mins on one side, then flip it), and bake it in the oven at 425F.

How long does it take to get into ketosis?

You will enter ketosis in 24 to 48 hours, the fastest possible ketosis transition possible. That’s how some of the ketogenic before and after folks got their results.

Of course, you may see some bowel changes, some headaches perhaps. Using the ketogenic diets and intermittent fasting will get results fast.

To enter ketosis, you need to flush the bloodstream of all the non-keto friendly elements. You want to start burning up the fat stores, have your body produce ketones, and have this metabolic state step into high gear.

You are going to disrupt the microbiome in the gut. It’s like a village of bacteria, and fasting to get into ketosis will start to replace the microbiome in your gut. Bowel movements.

How Can I Get Into Ketosis in 24 Hours

The fastest possible to to enter ketosis is roughly 24 hours.  To do this, you’ll need to cold turkey all carbs and sugars, immediately.

You’ll need to likely supplement with ketone products – supplements that will release the ketones that occur in ketosis.  While this is “not real”, it does signal to the body you are in ketosis, and helps to retool the machine for ketone operation.  Next, you’ll need to start eating only meat, fish or fowl for the first day.  Do *NOT* have any sugars, potatoes, rice, low fat milk, or anything else that might trigger a reaction that counters ketosis.

For add-ons to your meat, fish and fowl, you can look to steamed asparagus, steamed or boiled broccoli, or any other extremely low carb deep green vegetables.  Black tea and black coffee and water are the beverages you can have.

You can use ketone strips to test your urine, and you will see the measure drop and reach a deeper level of ketosis in as little as 24 hours.

Intermittent Fasting and Ketosis

Get Into Ketosis With Intermittent Fasting

If you go with the intermittent fasting with your keto, you can choose 8 hours, 12 hours, or 16 hours to enter ketosis faster. Doing IF with low net carbs and using your fatty stores, you’ll start to be losing weight, developing ketones, and staying in ketosis in the quickest way possible.

One thing you’ll boost is a signal in the body called “mTor”. You may actually notice mTor as you get into the routine of fasting and keto. It will feel like when you were young, that surge of power and activity in the body, where everything is building and repairing, and clearing out the junk.

mTor is the signal that starts muscle growth and anabolic activity – the better, stronger, signalling from your body. This mTor is affected by the ketone bodies of this diet in a positive way.

By fasting on and off, you sensitize the body to exercise and protein, so when these things show up, it’s a bigger reaction you get.

Of course, exercise is very helpful. Near the end of the fasting period, do some cardio or gym work and end the fast with the low carb meal.

Low Protein High Fat Ketosis

Protein is essential to good health. I wouldn’t work to get the protein percentage too low, since this will start the process of converting your muscle into glucose for energy.

It takes so much effort to develop lean body mass, and to have the body consume it for energy would be unfortunate.

It is much better to enter ketosis and have the body use fat as the energy source – by being in ketosis the body will turn into a fat burning machine, and this not only helps to trim the visible fat, but it also works at the cellular level, to burn off the fat inside the cells. This allows the cells to work much more effectively. You’ll feel more energy!

So rather than think of low protein intake, try to focus on increased fat intake, and the kind of fat intake that makes you feel good. Personally, I love the fat in a high quality steak – when it is grilled to perfection, the fat in the steak tastes like candy. Delicious.

There’s a lot of misconception about good fats – vegetable fat, and being polyunsaturated. That really means “unstable fat”, as it doesn’t have all its chemical links finished yet. Look for more saturated non-trans fats. Trans fats are what you want to avoid at all costs.

You will induce ketosis by keeping the carb intake low, and having a good amount of fatty acids to take their place. Keep the protein at a healthy level and all will go well.

How Long Does It Take To Get Into Ketosis

You can buy a ketone measure tool at the pharmacy, and like diabetic tests, you prick your finger and test your blood ketone levels. When it shows a high blood ketone count, you are in ketosis! It may be inconvenient, but in the beginning it is very handy to have the real measure of ketosis in your blood, to know where you are at.

What you should aim for is how to get your body into ketosis quickly, since this will train your body to be responsive to stimulation. Instead of constantly snacking and eating, you now introduce discipline, and your body will respond by entering and exiting ketosis more effectively.

Normally you can get into ketosis in 72 hours, but if you follow the fast track method, you can get into ketosis in 24 hours. It may be a rough ride, as we mentioned.

Don’t think of ketosis as “entered and done”. You will enter and exit ketosis all the time if you follow the keto diet correctly.

Sometimes it will be good to have a carb meal – healthy carbs, natural carbs, like asparagus and broccoli, to let the body switch things up and stay challenged.

Think of it like this: 5 days of keto diet. One day of fasting or intermittent fasting, followed by a day of feast. Repeat.

It lets you be mainly in ketosis, to trim down, followed by a challenge to the body to stay responsive to the signals of growth and fitness (mTor), and to learn about lean times and feast times, so the body can react more significantly to the events it experiences.

Once you get back to keto meals, with low or zero carbs, you will find yourself able to enter ketosis in less than a day. Your body will have learned the flexibility to switch in and out of ketosis so well that ketosis will be quick and painless.

How To Put Your Body Into Ketosis

Women are different than men. Women need more variety, more “feast days”. Eating Steak and eggs each day doesn’t work for women.

Most diets have a healthy variety of food choices. Lots of flavors, and to put your body into ketosis, you should keep the diet interesting and mix it up in a way you enjoy.

Have some keto garlic bread, some keto peanut butter cookies.

Set your diet up so you don’t even think of it as difficult – it’s more fun and an adventure to be in ketosis rather than a temporary pain to go through.

Warning About Fats and Carbs

One of the worst things you can do is consume a meal with fats and carbs.

The body has a totally different way to consume fats than when it consumes carbs. By mixing carbs and fats, you are kick starting an inflammation process that is not good at all.

If you take one thing away from what you read here, by reducing the mixture of fats and carbs in your meals, you’ll do the biggest service to your body and your life.

Inflammation is the one thing few people are talking about, and by separating your fats and carbs into different meals, you can reduce the inflammation war that is going on in your body, and take a step to better cellular health.

Fixing the Toxic Cells

To really lose excess fat, you need to get the cells healthy, to get rid of the toxins in the cells. These are the heavy metals we don’t like.

Sadly, doing a blood test will not tell you if you have toxic cells.

Cells have fatty membranes and toxins love fat, they move in.

Detoxing cells is an on again, off again process, a cycle process.

Cilantro doesn’t do it.

Think of it this way: it took a lifetime to get like this, so don’t expect a full detox in a week or two. It’s something you add to your lifestyle.

To really detox, you need to get rid of the sources of toxins – the silver fillings, the inflamed root canal.

If you are serious about getting healthy, maximizing cellular energy, mental clarity and feeling and looking great, then a real body detox is what you want, in addition to a good keto diet and those regular far infrared sauna sessions.

Since most detox info you can find is fake (doesn’t do anything), and there are only a few people who are truly detoxed and know what they are talking about, I’d recommend you grab The Cellular Healing Diet, written by Dr. Pompa.

With full cellular detox, everything you do to enter ketosis will be amplified. Your cells will respond like a teenager. You’ll drop weight like nothing, and ketosis will induce such a lean mean body, you will feel the need for feast days to maintain a healthy look. I simply cannot recommend anything higher than a full cellular detox that actually works.

Love Your Mushrooms

There is a little secret you should know.

It’s our kinship with mushroooms.

With ketosis, mushrooms have a wonderful ability to draw out the bad stuff and help flush it out of us. Since they tend to be low in carbs to, they fit perfectly into the ketosis lifestyle. Fry them up in your favorite keto oil, like mct oil, and add them to the stir fry dishes and other keto creations you make.

Look for mushrooms like Rishi, Ashwaganda, Maca and use them in your keto cooking to have a wonderful detox effect.

Far Infrared Saunas

If you want to get into ketosis fast, one of the secrets is to stimulate the cells of your body energetically.

One of the best ways to get deep into the body and stimulate every cell is through the use of far infrared saunas. This is why I’m hot.

This kind of heat goes deep into the body and triggers cellular activity like nothing else. Your cells will buzz with activity and you will sweat profusely.

Since it goes much deeper than a hot tub or regular heat sauna can do, your cells will be more active and stay more active for longer.

Summary of How To Get Into Ketosis

So, there you have it, the secrets of getting into ketosis fast:

Intermittent Fasting

Zero or low carb to start

Exercise

Optimize diet for detox

FIR saunas to boost your results

Use the resources we link to above for step by step guides on how to get into ketosis and get maximum results. Once you get your six pack abs and model body, use our contact form to send us your before and after pics. Be sure to mention you would like us to publish your story and how we can contact you for an interview.

Good luck with your ketosis journey and I hope your find success with the secrets we have shared with you today.

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[healthyworthyofficial]

What Is Skinny Fat? The Signs And Dangers Of Being Thin Fat

The term “skinny fat” gets thrown around a lot these days, but it sounds a little backwards and confusing…right? And let’s face it: The term itself is loaded, contradictory, and shame-y. But metabolism and weight-management experts admit that it does describe a very real health issue. People who might be described as “skinny fat” are often at risk of developing the same health issues as if they were medically grouped in the overweight or obese categories — they just don’t necessarily look like it from the outside. (Friendly reminder: You can’t tell what’s going on with someone’s health — physical or mental — just by looking at them.) Here’s what you need to know about the whole skinny-fat concept.

What does the term “skinny fat” even mean?

“Skinny fat” (or “thin fat,” as some people refer to it) isn’t a medical term. It’s a colloquial phrase usually used to describe people who appear to be thin but are actually carrying more fat than is healthful for their body type. So, while their body mass index (BMI) — which is based on height and weight only and does not isolate body fat percentage — may be in the healthy range, their percentage of body fat is higher than what has been deemed healthy for their body. READ MORE: Can You Really Target Fat Loss To A Specific Area Or Is That Total B.S.?

Wait, so do experts generally think skinny fat is a real thing?

Many do. “There are quite a few people that may appear to be lean visibly but, when you actually do an exam on them, carry quite a bit of fat,” says Dr Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital. “Normal body fat is between 21 percent and 33 percent for women,” adds Dr Vijaya Surampudi, an assistant professor of medicine in the division of human nutrition at UCLA Health. “If someone has a higher percent body fat of 36, 38, or even higher, that is concerning.” Unfortunately, body fat percentage is taken into account far less than BMI. BMI isn’t a great measure of your overall health — despite the fact that you probably still hear about it at your doctor’s office. Because BMI only factors in your height and weight and doesn’t break down your weight according to what is bone, or fat, or muscle mass, it doesn’t give an accurate picture, says Dr Avigdor Arad, director of Mount Sinai’s PhysioLab and an endocrinologist at Mount Sinai St. Luke’s. So, you can be in a healthy BMI group but be metabolically obese, and you can be in the obese group but actually be healthy metabolically. Confusing, yes. READ MORE: Your Weight Loss Struggles Might Be Genetic, According To Experts

What are the potential health complications associated with having a high body fat percentage, regardless of your body type?

Having a body fat percentage that exceeds what is deemed healthy for your body type “is associated with a high risk of disease,” says Dr Arad. But it’s not exactly having any fat that’s the issue. Experts believe that visceral fat (which deposits deep in the body around your organs, and commonly in the midsection) is particularly worrisome because it’s been connected to a slew of health problems, as Harvard Health reports. The other kind, subcutaneous fat, which sits just below the surface of the skin and you can pinch on your body with your fingers, isn’t thought to have the same health implications as visceral fat. (This might be due to how visceral fat causes an inflammatory response in the body in a way that subcutaneous fat does not.) To that point: One study published in the Annals of Internal Medicine found that normal-weight people who carried excess weight around their midsections had the highest risk of dying early, even when compared to people who had overweight or obese BMIs. People who have higher amounts of belly fat and visceral fat in general may be at a higher risk of developing insulin resistance, which can cause high blood sugar to develop, Dr Stanford explains. Having excess body fat regardless of your body type may also up your risk of developing other serious health issues like type 2 diabetes, cancer, liver disease, heart disease, and a decline in brain health, Dr Arad adds.

How can I gauge whether my body fat percentage is in a healthy range or not?

There are a few tip-offs that you might be carrying excess body fat that could be impacting your health — even if you are considered a normal weight at the doctor. These are just very general guidelines, though, to help get you thinking about your lifestyle habits that could be contributing to fat gain in particular.  You don’t exercise much. Take an honest look at your exercise routine: Are you striving for 150 minutes of moderate exercise a week? Are you exercising at all? People are more likely to be skinny fat when they skimp on exercise, says Dr Stanford, who assesses a person’s muscle mass, too. Your diet isn’t nutritious. While you’re thinking of your exercise habits, mull over what you tend to eat on the regular. “If you don’t exercise much and don’t have a great diet, you’re at risk, even if you appear lean,” Dr Surampudi says. Your waist circumference is high. You can also measure your waist circumference, Dr Stanford says. If it’s greater than or equal to 35 inches, there’s a chance you have excess fat, as visceral fat tends to deposit in the midsection. You’ve been relying on your BMI to tell you that you’re healthy. Keep in mind that your BMI won’t help with determining whether or not you have excess fat regardless of your body type. “BMI just takes into account height and weight — it doesn’t tell me about fat,” Dr Stanford reminds. You’ll need a workup from your doc that can measure your body fat percentage to really confirm whether you could be metabolically at risk of the health issues mentioned that may be associated with having a high percentage of fat. And only a doctor you know and trust can really help put your health markers and body fat percentage into context for you. Not every person develops the same health risks or sees the same health improvements when they gain or lose fat — and that’s important to keep in mind. So talk to your doc! READ MORE: Here’s Why It’s Important To Lose That Belly Fat

If I’m unsure whether my body fat percentage is in a healthy range or not, what do I do?

If you do want more info about your body fat percentage, your doctor may be able to run a few tests to see what your body fat percentage is, and they’ll help you go from there. A bioelectrical impedance analysis (BIA) can help, Dr Surampudi says; it uses a weak electric current to calculate the resistance in your body (and your fat storage). Underwater weighing, where the amount of water you displace is calculated to determine your body fat percentage, is also a good method, Dr Surampudi says.

How can I improve my health if I want to reduce my body fat percentage?

Please know: You’re *not* automatically doomed to develop scary diseases down the road just because of your body fat percentage. But Dr Arad says it’s a good idea to make some changes now to lower your potential risks for the future. Sure, most of these are pretty common-sense methods to live a little healthier, but it doesn’t hurt to hear them again. Eat plenty of fruits and veggies. Plant-based diets are proven to help people not only improve their overall health, but also maintain a healthy weight, Dr Stanford says. Opt for lean proteins. If you eat fatty meats most of the time as your source of protein, consider swapping out steak and burgers for leaner varieties like chicken and fish. If fatty meats are a staple for you, this dietary adjustment may help reduce your body fat, Dr Stanford says. Don’t forget whole grains. Reminder: Carbs aren’t bad or off-limits, but refined carbs like white bread and regular pasta are more likely to contribute to body fat gain than complex carbs like brown rice and corn, Dr Stanford notes. Fuel up with whole grains more often than simple, refined carbs. Move more. If you don’t work out now, it’s a great time to start. That doesn’t necessarily mean you have to go HAM in the gym if that’s not your style, but regular exercise (e.g., 150 minutes of moderate exercise a week), will go a long way toward reducing body fat, Dr Surampudi says. While you’re at it, try resistance training. Lifting weights or doing body-weight exercises is a great way to build up your muscle mass — and that can lower your body fat percentage, Dr Surampudi says. The more muscle mass you have, the more energy you expend (and fat you burn) even at rest. Get plenty of sleep. When you don’t get enough sleep, you’re more likely to snack on crummier foods and may not have enough energy to work out, Dr Surampudi points out. Try to reduce your stress levels. “Stress levels can contribute to excess weight storage,” Dr Surampudi says. While you can only do so much about your daily stress, try adding routine de-stressing techniques throughout your day, like using a meditation app or trying a few yoga poses when you wake up. If you’re concerned about your body fat percentage, talk to your doctor. They should be able to do diagnostic work and offer up personalised guidance regarding whether your health might benefit from losing body fat, plus how to actually do that in a safe and sustainable way that makes sense for you. This article was originally published on www.womenshealthmag.com  READ MORE ON: Health Health Advice Weight Loss !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';n.queue=;t=b.createElement(e);t.async=!0;t.src=v;s=b.getElementsByTagName(e);s.parentNode.insertBefore(t,s)}(window,document,'script','https://connect.facebook.net/en_US/fbevents.js');fbq('init','2162521310492989');fbq('track','PageView'); Source link Read the full article

[captainlenfan]

New Post has been published on http://websiteshop.network/episode-436-qa-with-robb-and-nicki-29/

Episode 436 – Q&A with Robb and Nicki #29

http://robbwolf.com/2019/07/19/episode-436-qa-with-robb-and-nicki-29/

We’re here with Episode 436, Q&A #29!

Submit your own questions for the podcast at: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

If you want to see the video for this podcast, be sure to check out our YouTube channel.

Show Notes:

  1. Endurance Fueling For A Keto Athlete [2:00]

  Cassandra says:

Dear Robb + Nicki,

First off…thanks for the great job you two do in making complicated nutrition and fitness information easy to access and understand (even for uneducated gym rats like myself).  I’ve been listening to the podcast for years, reading the blog and the books (just got Wired to Eat) and I still find myself learning something new almost weekly.

Bottom line up front – how do you guys recommend tackling post-workout nutrition for endurance / high-intensity sports while on the keto train?

I’m 35, 5’8”, 155 lbs with a fairly muscular build.  I’ve been doing the Crossfit + weightlifting thing for 5-6 years now (4-6 times a week).  I’ve got 10 strict pull ups, a 250 lb 1 RM back squat, a 285 1RM DL and can hold an L-sit for a minute….so I think I’m pretty strong(?) – in some aspects anyway …  Strict bedtimes at 8:30 every night with 8 hours of sleep, no injuries, no severe reactions to any type of food (except tequila) – BUT I perform and look a lot better when I’m strict about paleo.  I’ve been eating that way and it has been keeping me fueled really well in the aforementioned training situations. 

Due to the nature of my job – active duty Marine, I am required to run a 5k every year for time��so I do incorporate running into my weekly routine – usually no more than 15-20 miles a week…long-ish runs mixed with hill sprints or pushing sleds so I don’t die of cardio boredom.

Within the past year – – due to losing a bet or being shamed into them (I can’t quite remember), I’ve also been running a few half marathons and one marathon.  I plan do to one more full later this year, the Rock n Roll in Las Vegas – mostly because its an excuse to travel to Vegas with some girlfriends of mine. The low-carb/paleo diet has been awesome for my health  on the weightlifting/crossfit/sprinting side of things… but I’m struggling with the endurace side of my fitness.

For my runs more than 90 minutes, I’ve been fueling with some organic stinger chewies/gels near the end of my run and then other, whole-food-type carbs at the end….bananas, berries, coconut water…sometimes gatorade, (an occasional beer :)), etc.  My recovery has been OK…not awesome though (and when I take out the mid-run or end carbs, my energy tanks and my joints hurt for days)….. it takes me about me 1-2 days to get through my soreness for half marathons and almost 5 days for a run more than 22 miles WITH the intra and post-carbs.

I’ve recently jumped on the keto train in January…did your masterclass, read Mark Sisson’s book, started listening to a lot of low-carb / keto based podcasts (Shawn Baker, Fat Burning Man, etc) and just started Wired to Eat.  I’ve been trying to do my own homework and listen to my body…so far this keto thing has been great! I’ve dropped about 10 lbs since the beginning of the year, have been sleeping a lot better and have seen gains in my strength.  But the race season starts up in May (the LV Marathon is in November but I have smaller races and training runs scheduled throughout the summer) and I want to be prepared. 

I *think* I’m generally fat-adapted…but I panic after 8 or 9 miles sometimes (the old advice of “carb loading” always creeps back in) and will suck down a terrible gel or gatorade because I’ve made the mistake of running these distances underfueled before and it was a painful, painful lesson.  I have heeded your electrolyte advice. I constantly track my sodium, magnesium and potassium levels and take the recommended supplements almost every day (normally on days with a taxing WOD or a workout lasting more than 90 mins). 

So what can I eat/drink to keep on the keto train that will help me recover and keep me going on some of these endurance events?  Nut butters? Whey protein and water? I want to be armed when I take on Vegas this year and not completely derail my eating habits. And I’d like to start experimenting with these foods now, while I still have time to adjust.

Sorry for writing the novel!  If I can find this info in a podcast or in one of the chapters of your books, please feel free to point me in that direction!  I appreciate any insight you guys have. Thanks in advance,

Cassandra

  2. Should I Add Fat To My Whey Protein Shake? [10:40]

Ben says:

Hi!

Love the podcast (I am one of the six listeners)! Here is my question:

I am wondering if the insulin-spike from a post-workout whey shake can stall my weight loss. Should I add fat like heavy cream or coconut milk to the shake to blunt the insulin response (if yes how much) or am I unable to burn that fat because of the spiked insulin storing it as body fat instead.

Thank you so much and best wishes from Munich, Germany

Ben

  3. Portal Circulation and Leaky Gut [14:36]

James says:

Hi Robb,

Thanks for your detailed answer to my question about sun exposure in Q&A #7. You provided a clear and concise answer which is hard to come by these days!

Following your book recommendations in Q&A #6 I hungrily delved into the Lecture notes on Human Metabolism (Thanks Nikki!) and within the first chapter encountered some information that gave me reason to pause.

The portal circulation, I’m certain that you can provide a more accurate and concise explanation of this system to your listeners than I can in this question, so I’ll leave that to you if that’s okay!

My question is: given that all blood (and therefore solutes) from the intestines are drained through the portal vein and through the liver – filtering out excess substrates and removing toxins such as ammonia from the blood before it enters ‘general circulation’, how can leaky gut have such a damaging effect on the body? It seems to me that the liver is a vital backstop in this process which is never mentioned when functional medicine practitioners talk about leaky gut – they give the impression that blood drains from the intestines straight into cardiovascular circulation and these fuel substrates are clanking around in our arteries causing inflammation which seems not to be the case!

Also how does this impact the gut hypothesis of heart disease (highly simplified here) where endotoxin is said to pass through the mucosal membrane into circulation, binding with LDL cholesterol, being attacked and immobilized by immune cells and ultimately ending up being sequestered into an arterial plaque because the immune system cannot destroy cholesterol or unbind the endotoxin from it.

Would the portal circulation not remove this endotoxin from the blood before it enters cardiovascular circulation and meets LDL particles? Is this disease process driven not only by a compromised intestinal lining but also by inefficient liver function?

Thank you for your time again guys, really appreciate your input

Kind Regards

James

  4. Do I Have To Sprout My Nuts & Seeds? [20:10]

Joseph says:

Is phytic acid harmful or of benefit?  Is it really necessary to jump thru the hoops of soaking & sprouting before consuming nuts & seeds?  thank you

  5. Caloric Estimate for Young Children? [25:10]

Rory says:

Is there an estimate for calories/pound when it comes to feeding my almost 3 year old (or any child for that matter, say 2-12? The teen years of course marking the onset of self-consciousness and peer pressure, thus thwarting any biological hard-wiring toward survival.)

Or is she still young enough to be biologically incapable of starving herself, at which point I should just trust that she has normally functioning satiety signals?

I ask specifically about my daughter because, as is par for the course in ‘Murica, she received antibiotics immediately after being born, so it’s not a stretch for me to imagine that she could have some kind of gut imbalance that could cause hormone dysregulation with her leptin/ghrelin.

    Where you can find us:

  Submit questions for the podcast: https://robbwolf.com/contact/submit-a-question-for-the-podcast/

  Transcript:

Download a copy of the transcript here (PDF)

Nicki: Don’t. Stop. Stop. We’re rolling.

Robb: We are rolling. What’s up wife?

Nicki: You know, just kind of riding the wave of chaos.

Robb: Indeed. Indeed. So, we’re in the throws of packing, getting ready to move.

Nicki: We had a nice visit from your friend, Steve yesterday.

Robb: Good friend of mine, Steve who… A 20 year military veteran flying a B1 Bomber and I got to hang out with him and we related many stories that we-

Nicki: I only met him once before, him and his wife once before, when Robb and I first met and let’s just say in the few hours that we spent together yesterday, I learned a lot about what you did as a teenager.

Robb: Yeah and most of it was probably incarceration worthy.

Nicki: There were lots of laughs.

Robb: We turned out okay.

Nicki: You guys survived.

Robb: Yep.

Nicki: Somehow.

Robb: Yep. We did. We did.

Nicki: What are you drinking?

Robb: I’m drinking a Salty Palmer, which is a black tea, Lipton ice tea specifically, with a-

Nicki: LMNT Citrus Salt.

Robb: … LMNT Citrus Salt in it and it’s pretty darn good.

Nicki: Really good. Okay.

Robb: Do you want to jump in on this thing?

Nicki: Sure. Let’s jump in. Our first question this week is from Cassandra and Cassandra wrote a very, very lengthy question and I’m just going to read-

Robb: Great detail, but it’s-

Nicki: Really wonderful detail, but I’m just going to read some sections of it. But the main gist of her question is, how do you recommend tackling post workout nutrition for endurance and high intensity sports while on keto? So let’s see here.

Nicki: Okay, so she says, “I think I’m generally fat adapted, but I panic after eight or nine miles sometimes because the old advice of carb bloating always creeps back in and I will suck down a terrible gel or Gatorade because I’ve made the mistake of running these distances under fuel before and it was a painful, painful lesson. I’ve heated your electrolyte advice and I constantly track my sodium, magnesium and potassium levels and take the recommended supplements almost every day. Normally on days with a taxing wad or a workout lasting more than 90 minutes. So what can I eat or drink to keep on the keto train that will help me recover and keep me going on some of these endurance events? Nut butters, whey protein and water. I want to be armed when I take on Vegas this year and not completely derail my eating habits and I’d like to start experimenting with these foods now while I still have time to adjust. Sorry for writing a novel.”

Nicki: So just to fill in some of the details, she has done several half marathons and a marathon and she’s wanting to do another full marathon later this year. The Rock and Roll in Las Vegas

Robb: Mm-hmm (affirmative). Mm-hmm (affirmative) and lots of great detail, so if you guys check out the show notes-

Nicki: We’ll post the full question, yeah.

Robb: … you can kind of dig into that stuff. So what one thing up front, I’m definitely not an endurance coach. We’ve dabbled in that area when we ran the gym, it wasn’t really my area of interests nor expertise. So I’m going to give some general guidelines, but I’m not an endurance coach. That said, one thing that I would recommend is following all the work from Zach Bitter. He has set multiple, I think national and world champion distances, 100 mile races, largely keto fueled, keto carnivore fueled. He drops in some carbs though. He has kind of a strategy around what he does with that. Part of what she related is she feels soreness and difficulty recovering after her hard sessions, in particular when she’s using carbs, interestingly.

Robb: This is one of the interesting things that folks that are in that keto, carnivore space seem to report they just seem to bounce back from workouts better. They don’t seem to get the delayed onset muscle soreness and all that stuff. It’s kind of funny, before we were recording this I was kind of noodling in the shower about how low carb in the context of a higher protein, like keto gain style, ketogenic diet or carnivore diet or even some of the old, original Loren Cordain protein recommendations. Even though it’s low carb technically, because you’re not eating carbohydrate as part of the diet, it’s not necessarily low glycogen.

Robb: The keto scene has gotten all freaked out about gluconeogenesis and being kicked out of ketosis, but this is all still super context driven stuff. For an individual that needs really, legit levels of ketones for say, like neurological condition or for cancer, co-treatment or something like that, then there’s a compelling reason to kind of limit protein.

Robb: But what’s interesting is that, and again I’m going to bounce around like there’s a zillion things I’m thinking about, but Charles Poliquin recommended for people who were not particularly carb sensitive, but doing high intensity training, a pretty high protein, low carb diet and then, supplemental glutamine post-workout because the glutamine was kind of a slow release way of topping off glycogen levels, both in the liver and the muscles. But that didn’t have some of the other side effects potentially of carbs and I know people are going to freak out. It’s like, “Oh, carbs aren’t the devil.” Yeah, they’re not, except when they are.

Robb: For some people like me, who still have some sort of GI problems or what have you, type one diabetics or people that are just tinkering with this stuff, there are other ways of getting reasonably good glycogen repletion, while also still staying in more of that kind of fat adapted world.

Robb: So one thing about this, we have to break this stuff into kind of training nutrition, event nutrition, post recovery nutrition. So during the event, this is definitely where she made the point that she needs to experiment with this stuff and see what’s what’s working. Again, I would kind of pun to what Zach Bitter does, as just kind of a beginning baseline.

Robb: I think that in general, if he’s doing something that’s more in that 100 mile pace, he stays pretty much fat and protein because he’s going to be going at such a gentle pace comparatively because he’s going to run for basically, like two days straight and so he just not going to get glycolytic. So, in that context then, there doesn’t necessarily need to be additional carbs or not much additional carbs to the degree that there might be a lot of elevation change or something like that. Therefore, going anaerobic, getting some glycolysis going on, then we might drop in some type of carb.

Robb: Again, you just have to play around with that stuff to see what sits well with gastric emptying and all that type of stuff. I feel like I’m just kind of bouncing around here, but it’s interesting. So, she also mentions that in the past, she was kind of worried at some point and this is where I think doing some training runs that are on the longer side and to establish like, how do you do? So she said that she panics after eight or nine miles sometimes. So there should probably be some like 12 or 15 mile runs consistently within the training block where you pressure test. It’s like, how do you feel at mile 10 through 15 with a particular type of training without necessarily doing a goo or something like that?

Robb: Even that said, there are a lot of people in the low carb space that, over the course of a day of activity like this, they may consume two or 300 grams of carbs on that day, which is still quite a bit less than what most other people are doing. But this is where there’s just a massive amount of individual variation. Again, I’m just not the most knowledgeable person on that side of things.

Robb: So, the takeaways, we don’t necessarily need to just cater towards ketosis. Don’t think about it being ketosis. Think about it being performance fueling. It may be on the lower carb side, it may be on the higher carb side. Even if it’s on the lower carb side, if our protein intake is higher, it doesn’t necessarily mean low glycogen for the body. So that can have all kinds of ramifications for recovery and nutrient intake.

Nicki: She definitely needs to make sure she’s not skimping on the protein.

Robb: Absolutely. Absolutely. Yeah. The one caveat with that and this is where it gets really detailed, in event training, you may be, particularly if water may be a little bit limited or what have you, higher protein intake requires more water to deal with the ammonia load that’s coming out of that. But you don’t necessarily want to go super low protein because you will burn through all your branched-chain amino acids and then, tryptophan levels raise. The person will be running along and they get sleepy and they’ll literally, fall asleep and it happens a lot on a bicycle, mid run or at a minimum you lose some of that kind of motivation because you’re getting sleepy.

Robb: So this is some of the stuff again, that folks just have to play with. Like what protein level keeps you mentally alert? Because you don’t have enough branched-chain amino acids in the mix. Some people use of branched-chain amino acids as part of their training mix and stuff like that. But this is again where, it’s just super outside of my-

Nicki: Wheelhouse.

Robb: … Yeah, my wheelhouse. But those are some kind of big, broad brush strokes to consider when you’re doing this stuff. Yeah. Yeah.

Nicki: Okay. Let’s see here. Next question is from Ben. Should I add fat to my whey protein shake? Ben says, “Hi, I love the podcast. I’m one of the six listeners. Here is my question. I’m wondering if the insulin spike from a post workout whey shake can stall my weight loss? Should I add fat, like heavy cream or coconut milk to the shake to blunt the insulin response? And if yes, how much or am I unable to burn that fat because of the spike insulin storing it as body fat instead? Thank you so much and best wishes from Munich, Germany.”

Robb: Man. So, whenever I see someone who’s… So clearly, I would read between the lines here, that the goal is fat loss, right? If you’re in a fat loss mode, you don’t need a shake. You just don’t. You need to chew food. Three meals a day, breakfast, lunch, dinner, possibly a snack. I rarely have a snack. I eat two, sometimes three meals a day. It just kind of depends, but you don’t need a snack and you really don’t need the shake as a baseline.

Robb: That’s not really answering the question, but we noticed this within our gym based practice and I kind of felt like… And I would have all kinds of people, like Spencer Nadolsky, who are like, “Oh, shakes aren’t the devil and everything.” But I just saw people spin out and they would go from eating pretty well and then, do liquid food. Then they were hungry and then, they would end up overeating pretty consistently.

Robb: Then I started hanging out with Tyler and Luis and really watched the way that they handled things within the keto gains group and man, they could’ve made a mint linking wagons with some protein company and recommending that. Just their ethics are so sound that, what they noticed was that people who are really legitimately struggling with weight loss don’t do well with liquid food, don’t do well with shakes. They need to eat unprocessed food for the most part.

Robb: So Ben, I would one… It kind of becomes a nonissue. If we get people eating whole and processed food, it’s not really going to be a problem. That said, in the context of eating beef or whey protein and the subsequent insulin response from that, it doesn’t matter in the grand scheme of things, whether or not that’s going to influence fat loss overall. That’s still going to be driven by total caloric load, ultimately.

Robb: Some of the things mixed into that, if we get… Like in some people, and this is where some people will tolerate more or fewer carbs. If we get a disproportionate insulin response to carbohydrates and we get a low blood sugar environment, then people are going to tend to want to eat more food. We tend to not see this when the insulin response is from protein.

Robb: And this is another piece that’s kind of interesting when people talk about bodybuilding or recovery. Proteins do release insulin and so, you’re not necessarily always in a completely low insulin environment, even though you’re eating low carb. This gets born out, when you see the flip side of the crazy keto scene, where people are limiting protein intake because they’re freaked out about the insulin response to this whole thing.

Robb: So I know that’s kind of all over the place. But Ben, I would definitely ditch the shake and once you get to a level of leanness that is fantastic and you’re training like absolute crazy, such that three meals a day don’t work then…

Nicki: Then have the shake.

Robb: … dump a shake in. I wish that shakes did as well as real food but they just don’t. It’s another one of these things where we’ve really never recommended shakes. Here and there-

Nicki: Specific situations.

Robb: Yes. Specific situations. Yeah, so I think I beat that one to death.

Nicki: Okay. Let’s see. Our next question is from James on portal circulation and leaky gut. “Hi Robb. Thanks for your detailed answer to my question about sun exposure in QA number seven. Following your book recommendations in QA number six, I hungrily delved into the lecture notes on human metabolism. Thanks Nicki. And within the first chapter, I encountered some information that gave me reason to pause. The portal circulation, I’m certain that you can provide a more accurate and concise explanation of the system to your listeners than I can in this question, so I’ll leave that to you if that’s okay.

Nicki: My question is, given that all blood and therefore, solutes from the intestines are drained through the portal vein and through the liver, filtering out excess substrates and removing toxins, such as ammonia from the blood before it enters general circulation, how can leaky gut have such a damaging effect on the body? It seems to me that the liver is a vital backstop in this process, which was never mentioned, when functional medicine practitioners talk about leaky gut. They give the impression that blood drains from the intestines straight into the cardiovascular circulation and these fuel substrates are clinking around in our arteries causing inflammation, which seems not to be the case.

Nicki: Also, how does this impact the gut hypothesis of heart disease? Highly simplified here, where endotoxins is said to pass through the mucosal membrane into circulation, binding with LDL cholesterol, being attacked and immobilized by immune cells and ultimately, ending up being sequestered into an arterial plaque because the immune system cannot destroy cholesterol or unbind the endotoxin from it. With the portal circulation not removed, this endotoxin from the blood before it enters cardiovascular circulation and meets LDL particles. Is this disease process driven not only by a compromised intestinal lining but also by inefficient liver function? Thank you for your time. Really appreciate your input.”

Robb: That’s a great question and this is kind of, definitely before, oh, one question. This is kind of-

Nicki: Super advanced.

Robb: … Chris Masterjohn area. Usually, he’s the one that delves into stuff like this, but it’s a fantastic question. So for people that aren’t familiar with this, the portal circulation is the kind of circulatory loop that drains the gut and goes, as what James said, largely to liver and we do get it… This is where chylomicrons, the packages of lipids are unstitched and reshuffled and put into triglycerides and into lipoproteins. Proteins are kind of sorted and shuffle. Carbohydrates are stored at least, in part, in the liver. Then also throughout the rest of the body and that’s actually, a great example of this LPS story that James is alluding to.

Robb: What he’s asking here is a great question. In this leaky gut story, there’s this discussion around lipopolysaccharide, which is kind of the cellular identification matrix around bacteria and this stuff is incredibly inflammatory in all vertebrates. It sends the vertebrate immune system into kind of an overdrive response. But James, if we just subbed out LPS for carbohydrate, this pretty much answers the story.

Robb: So although dietary carbohydrate fills some, potentially all of the liver glycogen, there’s virtually always more that goes to the rest of the body. So although it removes some, it does not remove all. In the case of this LPS story in general, the liver should be effective. The liver in conjunction with the lipoproteins, the lipoproteins like LDL lipoproteins, LDL cholesterol, HDL cholesterol, these things bond to LPS and it tends to help in the detoxification of this substance. But if we have more LPS than what we’re really able to deal with-

Nicki: The liver handles some and the rest-

Robb: The liver handles some and then, we get the the spillover and that’s one piece of the story. Another piece of the story is that a lot of the lipid containing substances don’t go directly into the portal system. It goes into the lymphatic system and the lymphatic system then dumps in right around the aorta.

Robb: So it does make it into general circulation without going through the liver first. So that one year of medical school anatomy actually pays off every once in a while. So, this is a great question though. There are kind of two directions that the LPS story gets around the liver.

Robb: The first one is that there may just be more occurring than what the liver can reasonably detoxifying. Then the other part is the lipid constituents that end up in the lymphatic system, also end up dumped into general circulation, do ultimately make it into the liver, but that’s another spot where this stuff ends up.

Robb: Yeah, but a really good question. Lecture Notes on Human Metabolism is just an outstanding book. Really, really good. It was oriented for individuals heading towards medical school. So it was kind of, an end of their senior year. Like how to pull all the biochemistry, cellular biology, vertebrate physiology all together and make some sense of it. The MD-PhD who put that book together, he oriented a bunch of pharmaceuticals into it. He talked about statins, he talked about blood pressure mentally. It’s really an outstanding book, yeah.

Nicki: Okay. Let’s see. Our next question is on phytic acid from Joseph. “Is phytic acid harmful or of benefit? Is it really necessary to jump through the hoops of soaking and sprouting before consuming nuts and seeds?”

Robb: What do you think on this wife? What’s your gut sense?

Nicki: A lot of people do find benefit when they soak and sprout.

Robb: For sure and I would throw this under the, it depends category. So phytates and even… Gosh, there’s this stuff out of rice, I want to say. Ip-6, which is kind of one of these bonding chemicals, kind of a culation type chemicals. They can be beneficial in some circumstances and they can be a bastard in other circumstances. Georgia Ede who is a psychiatrist and really incredibly knowledgeable on this stuff, has some great studies where individuals would eat something like oysters, which are very high in zinc, and you would quantify the amount of zinc in the oysters. Then the person would consume it and they would actually do some plasma zinc analysis. So they can show, “Okay, the before oyster, plasma zinc was here and post-oyster plasma…” So it’s showing that you’re absorbing it or it’s magically appearing in your bloodstream, one or the other.

Robb: Then she showed eating the same oyster meal, but with either say, fruit or corn tortillas. The fruit does not have phytates in it. The corn tortillas have quite a lot and the corn tortillas, plus the zinc source, basically made the zinc absorption zero. I mean, it just gutted it.

Robb: So this is one of these things that’s really interesting and in looking at a lot of the Weston A. Price stuff, traditional cultures bent over backwards to soak and sprout and ferment and process grains, legumes and even dairy, for the most part. So, I think that there was some really good wisdom to all that. It kind of dovetails around on another piece around this kind of emerging story around the carnivore concept and whatnot and I could make a case that… How do I want to say this?

Robb: The amount of plant material that we eat is allowable only up to the point that it displaces animal products. At some point the overconsumption of plant material could potentially cause nutrient depletion. I know this is going to be a super controversial topic, but when you look at, let’s say just things like spinach, they may contain different nutrients that may be valuable and they may look like they’re in a large amount, particularly from a nutrient density standpoint, like a percentage of folate per calorie. But the thing is, the plant based materials are not that absorbable and oftentimes have constituents in them, like phytates that are antagonistic towards their absorption.

Robb: These things can also interfere with… They’re basically protease inhibitors, so they inhibit the ability to break down protein, both plant and animal protein. So again, how important is it? I think it boils down a little bit to individual situations. But I think to the degree that people can get away with not doing this, is reflective of all the other right stuff they’re doing. Also, I think that you’re just kind of beating your system a little bit. Like there’s some pressure testing that’s occurring there.

Robb: So, if you’re going to do bread, I would do something like Ezekiel bread that’s been soaked and sprouted and all that type of stuff. A lot of people are finding these ancient grains, like the Einhorn wheat and then soaking, sprouting, doing the sourdough mix that that helps to break down the gluten and all that stuff. Although there’s some great literature indicating that not a lot of celiacs still react to the Einhorn wheat, even after it’s gone through all of that stuff.

Robb: I’ll be completely honest, even though the Weston A. Price stuff is pretty cool, I think that this is still why a lot of people are pretty fucked up in that scene. Because they’re just logistically dogmatic about having these foods and they don’t realize that even some pastured dairy may be problematic for some people. Yeah. Yeah.

Robb: So, it’s super context driven, and this is again, where if somebody has general problems or they’re just wanting to ask a question, if they may be grain, dairy or legume reactive, pull them out for 30 days, reintroduce and see how you do. But I would say that to the degree, that you process these things with these traditional methods. It’s definitely going to improve the nutrient value of those foods and it’s going to decrease the likelihood of damaging the nutrient value of other foods.

Nicki: Okay. Let’s see. Our final question this week is from Rory. He wants to know about a caloric estimate for young children. Rory says, “Is there an estimate for calories per pound when it comes to feeding my almost three year old or any child for that matter, say from two to 12? The teen years of course, make marking the onset of self-consciousness and peer pressure, thus thwarting any biological hard-wiring towards survival or is she still young enough to be biologically incapable of starving herself? At which point, I should just trust that she has a normally functioning, satiety signals? I ask specifically, about my daughter because as is par for the course in America, she received antibiotics immediately after being born. So it’s not a stretch for me to imagine that she could have some kind of gut imbalance that could cause hormone dysregulation with her leptin and ghrelin.”

Robb: Good question, but my gut sense is, Rory’s probably being a little too worried about this. Also, I don’t know how early… How old did she say?

Nicki: Three.

Robb: She said she’s three.

Nicki: Almost three.

Robb: Okay. I mean, I know there are some benchmarks out there. I think it’s something like 16 or 18 calories per pound or maybe it’s 20 calories per pound. I forget off the top of my head, but it’s a lot of calories generally. But even if you know this, then it’s like you’re going to weigh and measure their food and then, you need to weigh and measure what they didn’t eat and you need to separate out the protein, carbs, fat.

Nicki: That’s a lot of work.

Robb: It’s a lot of fucking work. The risk-reward deal, I just don’t see. Yeah.

Nicki: I think you feed them and they eat until they’re-

Robb: Full.

Nicki: … full. Especially if you’re feeding him unprocessed, real foods, they’re not going to overeat.

Robb: Right and they will generally not under eat and also, kids tend to cycle.

Nicki: They do cycle, yeah.

Robb: Zoe and Sagan, it’s funny. We don’t have a pool, but our friend has a pool and we’ve been taking them swimming. On the days when they swim, they don’t really eat that much and you’re like, “Man, they should be really hungry.” But then I tell you what, the next day, they eat everything that’s not nailed down. They just don’t want to get out of the water. So they might have an Epic bar or something like that and just kind of a little snack here and there. But they’re so excited to swim that they won’t get out and they might do a half decent dinner. But then oftentimes, they are so smoked by the end of the day of swimming. I mean, like six hours of swimming. There in the sun and all the rest of that. They don’t even really eat that much. They’re almost passing out at the table.

Robb: But then, the next day they get up and they eat everything. Which I think is a really… that’s a great… In general, kids tend to do a really good job with that. I think that this is something that, over the course of time because of my kind of power lifting background, for ages, I just kind of over ate because I felt like I needed to eat more. I finally, at almost 50, have gotten to a spot where it’s like, if I just kind of sit on my duff all day, I don’t need that much food. Then on the day where I’m real active, I may lift weights and do two hours of Jujitsu, I eat a lot of food that day and then, maybe even the following day I’m like, “Man, I’m pretty hungry.” So I end up eating more.

Robb: If we’re not eating odd foods, I think that the appetite control mechanisms are very well in place and I wouldn’t worry about a round of antibiotics displacing that stuff. It’s a great question to ask, but I wouldn’t be overly concerned about that. Anything else as a mom to cap that off?

Nicki: I don’t think so. I think it is cyclic. I mean, I think that’s fairly normal, where one day they might eat a ton and the next day it tapers off a bit. She’s not going to starve herself.

Robb: Nope. Nope. The thing that we do, we kind of make it a speed bump method. We really kind of hold the kid’s feet to the fire. It’s like, you got eat your protein and then, if you want some more of this other stuff, then we kind of open it up and that works. That works fine.

Robb: We have noticed, even within the two kids, if Sagan in particular, who seems to kind of take after me a little bit more, at least in some ways, if she doesn’t get enough protein, that kid gets cranky, real cranky. It’s just like a switch just flips and then, she’ll eat and she’s good. I think she ends up potentially, getting a little bit of these kind of blood sugar changes, if she’s not getting enough protein. So, you’ll notice a little bit of variability on that.

Robb: Whereas, I think Zoe is a little bit more like you and just a little more even keel, with regards to… She’ll eat a lot of protein, but even if she doesn’t, it doesn’t seem to affect her quite the same way. But Sagan’s also going through growth spurt, so I don’t know how much of that’s going on.

Nicki: She’s sleeping like 15 hours at night.

Robb: Yeah. Yeah and she’s just been sprouting. So that’s a whole other crazy thing to this and it’s been funny all the way along. Now that the girls are basically seven and five, the changes aren’t quite as dramatic. Maybe up to about three years old, maybe four years old, it feels like every time you kind of get dialed in on one sequence, then they change and you’ve got to rejigger things. But they still change over time and for sure right now, Sagan is growing a lot, sleeping a lot and we noticed that if she doesn’t eat well, she will get some cranky McCrankerkins going on. Yeah.

Nicki: Yeah. I think that’s a wrap for this week.

Robb: Yep. Yep. Thank you guys for the awesome questions. Enjoyed doing this, as always. Most of my activity, at least for a while, is still over at Instagram @dasrobbwolf. This episode brought to you by…

Nicki: Drink LMNT, LMNT Recharge and hope you guys are all having a great and safe summer.

Robb: We’ll talk to you guys soon. Take care.

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7 Exercise Myths That Can Derail Your Weight-Loss Goals

Exercise Myths – #1: 

The more you sweat, the more pounds you will drop. 

Fact: Weight loss is not about sweating. It’s about burning calories.

What matters most about losing weight is that at the end of each day you’ve burned more calories than you’ve eaten. You want more calories (energy) “going out” than “going in.”

Sure, if you sweat up a storm, you’ll lose a pound or two in water, but it’s temporary. Those pounds go right back on. That’s because sweat has little to do with calories burned. Sweat happens simply because your body’s storing heat, whether while exercising or sunbathing on the shore, and you need to cool off.

So if running – and profuse sweating – isn’t your thing, that’s fine.  Walk if you prefer.

What is associated with calories burned is the total number of steps you take each day.  An effective goal for most people is about 10,000 steps (4 to 5 miles) every day.

If you walk for 30 minutes, which adds up to about 4,000 steps, and include enough activity throughout the day to reach a total of 10,000 steps, you’re burning about 400 to 500 calories a day. That’s fabulous because if your diet remains constant (you haven’t increased your daily calorie intake), a 400- to 500-calorie daily deficit from exercise means you could easily lose about one pound a week.

Exercise Myths – #2: 

You can burn more calories while walking by carrying free weights or wearing ankle or wrist weights.

Fact: Using weighted items during aerobic exercise could actually ruin your best efforts to burn calories.

Using weights while walking or jogging can alter your normal gait and body mechanics, placing strain on ligaments, tendons, and joints. The strain exposes you to a heightened risk of injury, which means you might end up on the couch, in pain, and burning no calories.

Certainly, free weights can be a great part of your fitness routine when used for your strength training sessions – separate from your aerobic sessions.

Exercise Myths – #3: 

Don’t exercise for more than an hour because you’ll burn up muscle tissue.

Fact: Exercising more than an hour will not burn up muscle tissue.

The body is always burning a mixture of fat and carbohydrate with a minor amount of protein. To get the point where you’re burning only protein is rare and extreme, and certainly nothing to most people need to worry about.

It is true, however, that it is recommended you do not exercise more than one hour at a time, but it is not because muscle tissue’s burning. It’s because ligaments, joints, and muscles get weak after one hour of exercise, increasing the risk of injury.

Exercise Myths – #4: 

No pain, no gain.

Fact: Muscle “burn” does not necessarily mean you’re getting fitter.

Cardiorespiratory (heart and circulatory system) fitness is indeed important because it delivers all sorts of health benefits, from a stronger heart to a leaner body. But you’re not necessarily becoming more cardio-fit if you’re feeling a lot of “burn” in your muscles while exercising. In fact, you may feel burning muscles and experience only little change to your actual heart rate.

For a fitter cardiovascular system and body, you want to exercise at or above your target heart rate zone. If you don’t want to stop while exercising to take your pulse, keep track of your training level, not by the amount of muscle burn you’re feeling, but by rating your overall intensity of effort using the RPE scale, which is closely linked to your training heart rate zone. Aim for overall perceived exertion of “13” to “15”:

RATING OF PERCEIVED EXERTION (RPE) SCALE - Scale of 6 to 20

7  Very, Very Easy

9  Very Easy

11 Fairly Easy

13 Somewhat Hard

15 Hard

17 Very Hard

19 Very, Very Hard

Exercise Myths – #5: 

You can target one area, like belly fat, and get rid of it (at least that’s what ads for products like the 6-Minute Ab Blaster say).

Fact: Gimmicks like the Ab Blaster look too good to be true… and they are.

There’s no such thing as “spot reduction” – except in media hype. It is physiologically impossible to lose fat in one specific area. Losing fat in the belly, hips, butt, and everywhere else does happen, but only because you’ve created an energy deficit, that, is, you’re burning more calories than you’re eating. The best – and only scientifically proven – way to do that is with lifelong healthy habits – a fiber-rich, low-calorie diet and regular (ideally, daily) exercise.

So hang in there. Dedicate time every day for aerobic workouts in your training heart rate zone. Equally important, eat well – lots of fruits, vegetables, beans, and whole grains every day. You will lose excess fat, wherever it is on your body.

Exercise Myths – #6: 

You shouldn’t exercise over your heart rate zone because you won’t burn fat.

Fact: You will burn fat.

While it’s true that the relative percent of fat burned will go down, the total amount of fat burned stays the same or goes up.

So if you want to push yourself more and exercise over your heart rate zone, go ahead as long as you’re healthy, in good shape, and are comfortable with exercising at a higher level.  Heart rate zones are only an estimate. They are not carved in stone.

The exception is if you’ve had heart problems, you’ve had a negative treadmill stress test, and/or you’ve been told by your doctor not to exceed your training heart rate. But this is for heart health, not because of some fat-burning myth.

Of course, you certainly want to take care of your heart. It is recommended you make an appointment with your doctor before starting or significantly increasing physical activity if you are:

OVER 50 YEARS OLD AND NOT USED TO MODERATELY ENERGETIC ACTIVITY.

Currently have a heart condition, have developed chest pain within the last month, or have had a heart attack.

Have a parent or sibling who developed heart disease at an early age.

Have any other chronic health problem or risk factors for a chronic disease.

Tend to easily lose your balance or become dizzy.

Feel extremely breathless after mild exertion.

Are on any type of medication.

Exercise Myths – #7:

 If you’re losing the motivation to exercise, get over it. Put your nose to the grindstone.

Fact: Change is good.

The best exercise is the exercise you enjoy. No one signs up for pain. And even if they do, they don’t last long.

Motivation is a good signal. Keep monitoring it. Every month or so, ask yourself, “Am I liking what I’m doing?��� If not, make changes. Fed up with getting beat at tennis? Find a new sport (or older competitors).

If you’re tired of jogging five days a week, try something totally different. Or intersperse your jogging with calorie-burning activity you’ve always enjoyed – maybe racquetball, volleyball, golfing (without a golf cart), even window shopping. It’s all movement. It’s all good. It all adds up to steps earned at day’s end.

Like to talk and walk? Enjoy the companionship of friends and get your workout in. Arrange walking groups. Set up treadmill partners at the gym, nights out dancing, bike rides along the coast, or Saturday morning basketball games.

What exercise becomes, then, is a gift, a chance to break away from life’s  responsibilities and just have fun.  And the rewards, for today and for the rest of your life, can’t be beat!

[peacekaleandyoga1]

Fitness is something that is a very personal routine for everyone. The advice presented here can help and let you figure out where to begin your fitness journey.

A personal trainer can be an effective way to get started with a good idea when you are new and clueless to working out.A good trainer will work with you to determine your goals and body type and recommend suitable exercises for you. This will give you the first step in the right direction of a plan.

Strong thighs are important for preventing knee injuries.Torn ligaments behind the kneecap are common sport injuries. Leg extensions and curls are a couple of great exercises to accomplish this.

TIP! One tip for keeping with your fitness regimen is to join a fitness club and pay upfront for multiple months. The guilt you will feel by not using the club will hopefully get you to go more often than you normally would.

A personal trainer is a wonderful way to improve your fitness levels. Personal trainers have a rigid workout routine.

A stronger core is vital for your body. Having a strong core helps with every exercise. Sit-ups are one exercise that will assist you in building a solid core. Doing sit-ups also increase the range of motion you experience. This will support your abdominal muscles in the future.

You are not going to get yourself a six pack of abs by only doing crunches. You can get bigger and stronger muscle tone with workouts that target your abs, but you won’t really burn too much fat in the process.

TIP! The goal that you create for your fitness program can be a very effective tool in motivation. A personal goal that encourages you to overcome obstacles can be a powerful tool.

Your pace should stay between 80 and 110 rpm. You will be able to sustain your endurance when you do this and strained. You should strive towards this RPM.

Some people overdo their exercise because it doesn’t seem to burn extra calories.

Improve your volleyball game by working on your contact skill ability for volleyball. The optimum method to do this is to play foosball. The great hand-eye coordination and improve your game. These skills can be mastered and into the volleyball court.

TIP! Do not let this worry you. Riding a bike is another effective fitness method.

Weight Loss

Increase the pace of your workouts to accelerate weight loss. More exercising in a shorter time frame can increase your weight loss. This will allow you drop pounds much faster.

If you are aiming to increase your speed and endurance, emulate the Kenyans. Kenyans train by starting off slow for the first third of a run relatively slowly. Your pace is going to increase bit by bit over the whole length of your run. By the end of that run, you should be running at a fast pace.

TIP! Build your thigh muscles to protect your knees. Tearing a ligament behind your kneecap is one of the commonest sports-related injuries.

Make sure you target both your back and your front are balanced efficiently. Working only your abs or the lower back or the ab muscles is a recipe for back pain. Working them both muscle groups at every opportunity is a good way to steer clear of back problems and ineffective workouts.

Leg Extensions

Leg extensions are a great exercise for your quads. Leg extensions are fairly easy exercise to do and almost every gym will have one or two leg extension machine. The exercise is sitting down and extending your legs up while in a certain amount of resistance.

TIP! When lifting weights, doing many reps of lighter weights is far more effective at increasing muscle mass than doing only a few reps with heavier weights. Muscle mass isn’t about lifting the most, but enduring the longest without loss of strength.

There can be some negative side-effects of using a weight belt.

Using a bench to lift weight can significantly improve your fitness. You need the right type of bench in order for this to work. This type of bench will ultimately weaken your spine becoming very weak.

Eating apples or pears will help you. Having a diet comprised of fresh produce can promote health.

TIP! Try to make a schedule so that you won’t avoid exercising by making silly excuses. Make a promise to yourself to work out a certain number of days weekly, and keep that promise.

Jogging is a great way to improve your stamina immensely for exercising. You need to start slowly and build up your time you workout.

Stretching is a component of all fitness programs. Be sure to take time both before and again after to stretch. Failure to do so can result in a muscle injury. Stretching is key to priming your muscles before and after a workout.

Shop for workout shoes in the day. Your feet tend to swell later in the day, so it is best to buy shoes at a time when your feet are larger so that the shoes are more comfortable any time of day that you need to wear them.

TIP! Try to maintain 80 to 100rpm when biking to work. You will be able to ride farther at a faster pace without causing undue strain on your knees.

Avoid eating too much immediately before working out. Exercising can seriously interfere with the food that you have eaten to not settle right in your stomach. This may end up in nausea and vomiting. Eat a light or drink water before you work out and save your meal for afterward.

Are you interested in learning how to play almost any sport?When you keep your eyes focused on the ball, your eyes will adapt and you will notice improvements when you play the game. Try to focus on something from far away, and then something very close to you.

You should give yourself a reward yourself.Set goals for yourself and assign a reward to each one. This is a great motivational factor and can also help you to track your progress.

TIP! m. workout.

Your muscles need to be loosened up and prepared to receive exercise when they’ve been properly stretched.Doing so will protect you from becoming injured.

Take fresh fruit to work and skip the vending machines or unhealthy treats offered by co-workers. During breaks, munch on some fruit while taking a walk rather than relaxing in a gathering area. This healthy addition you can include in your fitness routine.

Your macro-nutrient balance should be about 1/5 fats, 35 percent carbohydrates and 45 percent protein. You need to eat protein at each mean because it is necessary for the feeding and burning of muscle.

TIP! Don’t think of exercise as a workout or exercise. If you call it by these things, you are more than likely not going to be as motivated.

It might be a good idea to talk to some professionals when you are setting goals for your personal fitness. Nutritionists are fairly inexpensive for a reasonable price. This will allow you to better understand exactly how your body type.

Becoming physically fit can give you more confidence, improve your health and help you feel more attractive. There are many ways to reach your goals, and knowing the reasons for your goals will help.

If you enjoyed this post, you should read this: How to Make the Best Vegan Meat Substitute

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[fitnessexpert00-blog]

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups

New Post has been published on https://fitnessqia.com/awesome/how-kyle-the-vegetarian-lost-27-pounds-and-started-crushing-pull-ups/

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups

It is true: you really can’t outrun your fork.

I maintained thinking about this- over and over- when speaking with Kyle, one of our Nerd Fitness Coaching clients.

You see, Kyle works for a non-profit that promotes bicycling as a major mode of transportation.

As part of strolling the walking- er, cycling the cycle- 10 years ago Kyle gave up driving a auto.

Instead, he gets around by biking, strolling, or public transportation.

Since Kyle motorcycles most days, you might believe all that riding would ensure he’d stay in shape.

However, you’re reading Nerd Fitness, which means you’re smart-alecky. So you know that people can’t outrun their fork…or out pedal their fork.

Like many others who struggle to lose weight, Kyle lived off pizza and other carb-heavy foods, which brought in a ton of extra calories.

Simply set, despite the crazy amount of exert he did every day, he still ingested more than he was able to pedal away.

As we know from study after study after study, it is very difficult to exert your route thin. This is why adjustments to nutrition are the key to a successful transformation.

Which is exactly what Kyle did!

I’m honored that Kyle is one of our 1-on-1 coaching clients, and that we were able to offer some tips-off on how to go about a vegetarian diet correctly, something many Rebels struggle with.

Switching up his diet is not the only accomplishment Kyle has attained: he is also now crushing pull-ups!

Which makes me really happy.

You don’t need to hear all about it from me though: let’s brought under Kyle!

HOW KYLE STOPPED TRYING TO OUTRUN HIS FORK AND LOST 27 POUNDS

Steve: Hi Kyle! Thank you so much for taking the time to chat with me.

I’d love to hear from you about your past- Can you take us through a typical day before you started your journey with Nerd Fitness?

Kyle: My day would include an early morning to construct breakfast and get the kids ready for school. Then I’d ride my bicycle to the office. I’d work all day- stopping to purchase and feed pizza or a sandwich for lunch. After run, I’d ride my bicycle home. Evening day “wouldve been” expended hanging out with my kids until bedtime.

On days when I am traveling, substitute family time and school preparations with takes part in an airport or hotel. And I travel a lot.

Steve: Traveling are likely to be grueling, especially when being on the road takes you from your family.

I find it interesting you bike to and from work. But from talking to you, I know it wasn’t enough to prevent you from gaining weight.

Can you tell us a little bit about your fitness journey prior to finding Nerd Fitness ??

Kyle: For more than a decade, I’ve incorporated some physical activity and healthy eating into my daily routine :P TAGEND

I gave up driving a automobile as my primary mode of transportation about 10 years ago and rely on stroll, biking, and public transportation to get out.

I’ve been a vegetarian for more than 15 years.

And I’ve engaged in other extracurricular activities like indoor soccer, operating half marathons, or mountain biking.

I often thought that all this was enough to keep in shape without the need to adjust my diet or routine.

Steve: I hear ya- I can also see how it could be frustrating to do “all the right things” and not look the style you want to look for all that endeavor! You were already exerting, watching what you eat, and remained active.

What constructed you decides that something needed to change?

Kyle: Last year, my wife lost 60 lbs almost entirely by changing her diet.

In June, she and I had the opportunity to take a short vacation together without our kids.

We took a lot of photos during that journey and after looking at them- compared to her new, lighter, appear- I realise how much weight I had personally put on over the last couple of years.

Starting a new job, moving the family across the country, and adapting to a new hectic traveling schedule for run had left me 30 pounds heavier than any time previously in my life.

When we got back home, I started looking for local gyms and fitness programs that I could join, but none worked with my busy traveling schedule( severely, I travel a LOT) or weren’t convenient enough for me during the time I was home.

I didn’t want to give up the precious period with my wife and kids when I wasn’t traveling, so I began looking for alternative solutions and stumbled upon Nerd Fitness.

Steve: I’m so happy you induced your way to our strange corner of the internet. We’re very lucky to have you as part of the Nerd Fitness community, and we’re glad you chose us to kickstart your journey, brother!

You’ve been working with Coach Matt M ., what is he having you do?

Kyle: I asked Matt to design a workout that could be done either at my hometown gym or in any random hotel in the world with an unknown quantity of fitness equipment.

Because my surrounding was constantly changing, I required a workout program that worked anywhere and everywhere.

I also stressed that my past anxieties about going to a gym centered around not knowing what to do- how many reps of what exert, should I use the machines or not, is this too much weight or too little.

It was all only a bit dizzying.

Simply put, Matt provides a workout routine in three supersets that can be accomplished in about 60 minutes. Each exercise has one or more alternatives that can be performed depending on what equipment is available.

The supersets usually progress from core body routines, followed by heavy lifting, and concluding with lighter lifting that also engages a bit of cardio. The alternatives maintain me on pace when I don’t have barbells or other equipment while on the road.

Since I expend about 50% of my period traveling, having nationwide access to my trainer has been a game changer.

Training while on the road works in most cases, and there have been some scenarios where the alternative training exercises Matt were essential to staying on track.

Being a NF client constructed that both easy and possible.

I’m proud to say I haven’t missed a workout since we started working together.

This has helped with the confidence that no matter where I am, I won’t fault in achieving my aim.

The consistency is paying off. For the first time in my life, I’ve been able to rock pull-ups! I’m the strongest I’ve ever been.

Steve: That’s great! Although I’m super-biased( I have a coach-and-four who programs road workouts for me too ), I suppose NF Coaching is perfect for people who traveling a lot. When you think about it, you have worldwide accountability and expertise!

What’s been the most important change you’ve stimulated since starting this recent journey ??

Kyle: Eating.

Like I mentioned before, I’ve been a vegetarian for a long time, but often resorted to carb-heavy bread, a dizzying amount of melted cheese, and chips to fill in the thirst between salads and quinoa bowls.

Matt helped me track my eating and make adjustments that still worked with my dietary predilection.

Like the workouts, Matt also helped me design snack options for my busy traveling schedule- protein bars and shakes- so I wouldn’t be driven to a slice from Sbarro between flights.

Being a vegetarian, I spend most of my endeavour maintaining consistent different levels of protein intake. Since consuming protein comes along with either fat or carbs, balancing the amount each day was the biggest adjustment I attained.

As we progressed beyond what foods I like to eat that work within those parameters, we began incorporating carb loading on workout days, intermittent fasting when I’m not traveling, and small dinner plate utilization for portion control.

Steve: That’s astonishing! I’ve written before that a common mistake vegetarians build is simply living off bread and pasta. I’m really happy that Matt was able to take an objective opinion of your diet and attain some suggestions.

What’s a typical day for you like now? Workouts, diet strategy, and so on. Devote us the details!

Kyle: On workout days, I’m normally at the gym by 5am. It’s early- but it simply works for me to get the workout in first thing in the morning before my kids are awake or I go to work. The gym isn’t usually too busy then either.

After my workout, I skip breakfast and motorcycle to my job. I’ll drink coffee and water all morning during run and usually have a light lunch around noon.

My recent go-to is a plate of raw veggies with hummus and hot sauce. A couple of hours after that I have a protein shake as an afternoon snack. Then I’ll bike home from work and begin cooking dinner for the family. This is usually my biggest meal of the day. Often it includes eggs.

We’ve also been experimenting with using cauliflower in all its forms. Since my wife is continuing the diet plan that helped her lose 60 lbs, it’s really easy to keep on track by feeing together.

Steve: It sounds like you have a solid routine: you’re very active and prioritizing nutritious snacks. Great job dude!

Besides your routine, what else has changed about you?

Kyle: I’m definitely able to wear clothes I couldn’t have worn a year ago. Now that I’m smaller and weigh less, trying on clothes genuinely makes me aware of how heavy I had gotten.

There’s also a pleasure in sharing this transformative moment with my wife.

We are both working on our selves side by side, and it adds a level of support that I find really helpful when all I want to do is eat an entire cheese pizza, lol.

Steve: I love that you guys are supporting each other- and I can’t wait to see where you are a year from now!

Do you have any words of advice for somebody who just starting out on a weight loss journey? What if they’re considering a change, but not sure this is right to start?

Kyle: Coach Matt helped me realise a person doesn’t have to make all the drastic changes overnight.

To anybody starting out, going one step at a time is easier than trying too much, too fast!

Even though I was prepared for a bigger shock, Matt’s coaching eased me into new routines and merely after I demonstrated a commitment to those did he offer something new.

And honestly, that’s been really helpful when it comes to eating.

Also, if you travel, a remote coach-and-four you can access from anywhere is awesome! It turned out to be exactly what I needed.

Steve: Traveling can be tough to maintain healthy habits, so I’m glad you saw a solution that works for you.

Okay, I’ve got to ask: where do you plant your nerddom flag?

Kyle: I’m all in for Star Wars( and a minor participant in most other fandoms ).

The family and I attend cons on a regular basis and are trying our hand at cosplay for the first time this year!

I’ve also got a huge vintage Star Wars action figure collection that my kids and I add to regularly.

Steve: A Star Wars collecting you let your kids even look at? Dad of the year … Some fathers won’t even let their kids in the same room as their collectibles.

Where do you go from here Kyle? What objectives and habits are you still working on?

Kyle: We’re definitely working to lose a few more pounds, which would bring me down 30 lbs! We’re tackling this mostly through the addition of interval cardio training and small diet modifications.

Additionally, we’re working to reach some interesting physical fitness goals.

I’ve never been able to do a pull-up, but now I’m doing two each workout( and working towards more ).

I’m not sure what we’re working on next, but I’m looking forward to the next steps at getting there.

Steve: YES! Welcome to the “I love pull-ups and want to tell the world” club. It’s the best club.

Thank you so much for taking the time to share your story with us Kyle! Best of luck to you and the family!

THE 5 KEYS TO KYLE’S WEIGHT LOSS AND LEVEL UP SUCCESS

In speaking with Kyle, I realized he had a few key traits that helped him succeed where many others fail.

Lots of people try to get in shape.

Many of them have a lot of the same obstacles to overcome as Kyle:

A crazy travel schedule. Responsibilities as a new daddy. A diet too dependent on carb-heavy foods.

What’s special about Kyle is not the challenges he had to face. We all have unique barriers in our lives.

What’s special about Kyle is how he went about systematically overcoming such barriers.

In speaking with him, and analyzing his choices and decisions, I think there are five traits that set Kyle apart.

Here’s what we can learn from Kyle’s success :P TAGEND

# 1 KYLE KNEW WHEN TO ASK FOR HELP

There’s nothing quite like a spouse or partner or friend who is crushing it to motivate you to stimulate some changes.

Kyle’s wife decided to get in shape after having their two kids- she created a plan, stuck to it, and lost 60 pounds.

When checking out photos from a recent vacation, Kyle knew his wife was on the right track.

He, however, was not.

But he didn’t know what to do: he was already feeing the style he thought he should, he was biking every day, and staying very active. The outcomes just didn’t match the effort.

And he was also stuck due to his work schedule: Traveling made any kind of fixed routine impossible. What does one even eat at an airport that isn’t pizza?

Kyle knew things had to change, so he decided to ask for help from a professional. A professional that spoke his language: a dad that loved Star Wars.

That extra pair of eyes from Coach Matt- a father of 2( and huge nerd ), which permitted Kyle to see things in a whole new way.

Asking for help was a great first step, and then he did something many people forget: he actually LISTENED!

# 2 KYLE LEARNED YOU CAN’T PEDAL YOUR WAY THIN

When people want to get in shape, they often think that hours of cardio is the answer.

They’ll start a go routine, or buy a treadmill, or even start biking to work.

While exercise and movement are critical for heart health and overall happiness, we here at Nerd Fitness know “You can’t outrun your fork .~ ATAGEND”

I think it’s super awesome that Kyle works to advocate cycling as a major mode of transportation. More motorcycles on the road and fewer cars is great for everybody involved- including the planet.

However, Kyle learned a valuable lesson: biking miles a day, in of itself, is often not enough to get in shape- unless it’s be included with changes to nutrition too.

We highlight over and over here at Nerd Fitness that 80% -9 0% of the weight-loss equation comes down to a proper diet .~ ATAGEND After gaining 30 pounds as a new daddy, despite pedaling his motorcycle every single day, Kyle knew something had to give.

He lost weight- though I believe maybe 1 of those pounds might be from trimming his beard! Ha

# 3 KYLE ADJUSTED HIS PLANT-BASED DIET

While Kyle expended a lot of calories riding his bike everywhere, it wasn’t enough to overcome all the calories he was feeing in bread and pasta.

Kyle tried whenever possible to feed healthy vegetarian dishes like salads and quinoa bowls, but they never fulfilled his thirst This led to him eating bread along with “a dizzying sum of cheese” to hold him over until his next meal.

So although weight loss come down to calories in and calories out, the quality of the food can really impact how easy or tough it is to stay within your calorie goal for the working day.

It took an outside pair of eyes, from Coach Matt, to point this out to Kyle.

Now, Kyle prioritizes a healthy plant-based diet.

He skips breakfast and snacks on veggies and hummus and a protein shake during the day. His big main meal at night will often include eggs, a great protein source for those on a vegetarian diet.

The fiber from the plants and the protein from the eggs help keep Kyle full from dinner to meal. So he can motorcycle around town and not be seduced by the pizza joints on every corner.

# 4 KYLE MADE THE ROAD WORK FOR HIM

Traveling can build get in shape challenging.

Your normal routine is thrown out the window.

Instead of cooking your own snacks in your kitchen, your dependent on eateries. Instead of having access to your normal fitness facility, you get the rundown treadmill the hotel keeps so they can say they have a gym.

Here’s the thing though: you don’t require a gym to train. You can work out in a nearby park, find an empty playground, or even only do bodyweight exercisings in your hotel room.

The important phase is consistency. To not lose momentum on the days you’re away from your home.

With Matt’s help, Kyle developed a plan on workouts to do from anywhere.

If he’s at home?

Perfect, he’s off early to the gym to crush his training.

If he’s traveling?

No problem, Matt constructed workouts that don’t require any equipment whatsoever.

No momentum is lost.

If you live on the road, don’t let it become an excuse to not train. If half your days are spent in hotels, that’s plenty of time to continue growing stronger.

Make exercise your one constant when living out of luggage.

# 5 KYLE HAS A SUPPORT NETWORK

I’m so happy that Kyle’s wife is also on her own journey, going about things her own route. They’re also supporting the heck out of each other!

This entails it’s two heads in the kitchen instead of just one.

When Kyle has to wake up early to make the gym, his wife understands( and vice versa !).

They both want to prioritize their health, for their own future and the future of their children. Having person in the house whose on the same fitness journey is a godsend.

Plus, it’s not the only subsistence Kyle has.

His coach, Matt, also has his back. This non-judgemental extra pair of eyes proved critical.

Matt helped Kyle watch, with a little bit of adjustment, his vegetarian diet could be a tool for weight loss. Matt helped Kyle create a plan for the gym, so he was able to get in, know exactly what to do, and get out.

Matt adjusts Kyle’s workout on the fly depending on his traveling schedule for the upcoming month. Every day, Kyle wakes up, looks at the NF App, and knows exactly what he needs to do.

The lesson: if you can, find a fellow Jedi or a Jedi Master!

Maybe your spouse has expressed interest in getting in shape.

Maybe you have a brother or sister or roomate who wants to start strength develop, and you two can share your progress with each other.

Maybe you have a coworker who also wants to go for strolls at lunch with you.

Or perhaps you are able to hire expert guidance, like a coach-and-four, to help attain schemes and recommendations for you to hit your goals.

A companion can be a lifesaver for when things get difficult, so team up- even if it’s just for accountability!

WHAT SMALL CHANGES CAN YOU MAKE, LIKE KYLE, TO LEVEL UP YOUR LIFE?

The great thing about Kyle’s transformation, is he is still Kyle!

Kyle still takes his motorcycle to run every day.

Kyle still follows a vegetarian diet.

And Kyle still shares his love of Star Wars with his kids, because kids should know about Star Wars.

Sometimes, you don’t need to do a complete life overhaul to level up your life.

Sometimes, an outside pair of eyes can point out some key changes you could attain, to help you reach your goals.

No matter where you are on your fitness journey, I would encourage you to think about what constructed Kyle successful :P TAGEND

It’s okay to ask for help. You don’t know what you don’t know. Asking an expert to take an objective its consideration of their own lives can be vastly valuable. You can’t peddle your way thin. I wish getting in shape was as simple as biking to run. While it is a great lifestyle habit, diet will still be 80 -9 0% of your success. Be careful with a vegetarian diet. Vegetarian or not, you still need to know what you’re eating! A salad and quinoa bowl can be vegetarian, but so can pizza and donuts. You can perfectly do a vegetarian or vegan diet incorrectly. So, don’t do that! Don’t lose momentum on the road. Staying fit while traveling can be tough. However, if you make a plan, it’s an impediment that can be overcome. Don’t make this journey alone. If your spouse wants to get in shape with you, great! Take them up on it! If this isn’t an option, a coach-and-four can also be a great accountability partner.

If you related to Kyle’s story, apparently doing the right things without making any progress, think about what you can do differently.

Start by testing your hypothesis:

Maybe running on a treadmill for an hour isn’t enough to burn the calories from all that pizza at lunch.

Maybe a vegetarian diet should include veggies.

Maybe pull-ups are the best. I know Christina, another coaching success narrative, concurs!

As we learned from Kyle, an outside pair of eyes can be really useful for analyzing your routine. Sometimes it’s hard to look at ourselves objectionably.

Depending on your current situation, our 1-on-1 NF Coaching Program might be only the extra pair of eyes you need! Person who can learn their own lives, understand your individual obstacles, and make a plan for success!

Want to learn more? Go ahead and click on the box below and schedule a bellow with our squad!

No matter what you do, here’s what I want you to take away from Kyle’s story :P TAGEND

Diet is everything. You can still gain weight even if you bike to and from work. If you aren’t inducing the progress you’re after, look into a different nutrition strategy. Make-up small changes, but make changes. Are you frustrated that what your doing isn’t working? Try something else this time!

In a year and a half, by be concentrated on the above two points, Kyle get within 3 pounds of his goal weight( 27 pounds down at the time of this writing ).

If you started be concentrated on your diet with small sustainable changes, I promise you in 18 months, you’ll be closer to your goal than you are today.

The important thing?

Start!

Not tomorrow. Not next week.

Today!

-Steve

PS: I want to give a special shout out to Coach Matt, who the non-judgemental pair of eyes Kyle needed to level up their own lives.

If you are somebody that wants to have your own Yoda guiding you in the ways of the Force, check out or 1-on-1 coaching program, and I could be sharing YOUR story this time next year!

PPS: Speaking of success stories…If you’ve had success with any aspect of Nerd Fitness, whether it’s our free workouts, Academy, or Coaching, email us! Send your story to contact( at) NerdFitness( dot) com and let us know so we can share your escapade with the galaxy!

Read more: nerdfitness.com

[lindafrancois]

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups

It is true: you really can’t outrun your fork.

I kept thinking about this – over and over – when speaking with Kyle, one of our Nerd Fitness Coaching clients.

You see, Kyle works for a non-profit that promotes bicycling as a major mode of transportation.

As part of walking the walk – er, cycling the cycle –  10 years ago Kyle gave up driving a car.

Instead, he gets around by biking, walking, or public transportation.

Since Kyle bikes most days, you might think all that riding would ensure he’d stay in shape.

However, you’re reading Nerd Fitness, which means you’re smart. So you know that people can’t outrun their fork…or out pedal their fork.

Like many others who struggle to lose weight, Kyle lived off pizza and other carb-heavy foods, which brought in a ton of extra calories.

Simply put, despite the crazy amount of exercise he did every day, he still consumed more than he was able to pedal away.

As we know from study after study after study, it is very difficult to exercise your way thin. This is why adjustments to nutrition are the key to a successful transformation.

Which is exactly what Kyle did!

I’m honored that Kyle is one of our 1-on-1 coaching clients, and that we were able to offer some tips on how to go about a vegetarian diet correctly, something many Rebels struggle with.

Switching up his diet is not the only accomplishment Kyle has made: he is also now crushing pull-ups!

Which makes me really happy.

You don’t need to hear all about it from me though: let’s bring in Kyle!

HOW KYLE STOPPED TRYING TO OUTRUN HIS FORK AND LOST 27 POUNDS

Steve: Hi Kyle! Thank you so much for taking the time to chat with me.

I’d love to hear from you about your past – Can you take us through a typical day before you started your journey with Nerd Fitness?

Kyle: My day would include an early morning to make breakfast and get the kids ready for school. Then I’d ride my bicycle to the office. I’d work all day – stopping to purchase and eat pizza or a sandwich for lunch. After work, I’d ride my bicycle home. Evening time would be spent hanging out with my kids until bedtime.

On days when I am traveling, substitute family time and school preparations with sitting in an airport or hotel. And I travel a lot.

Steve: Traveling can be grueling, especially when being on the road takes you from your family.

I find it interesting you bike to and from work. But from talking to you, I know it wasn’t enough to prevent you from gaining weight.

Can you tell us a little bit about your fitness journey prior to finding Nerd Fitness??

Kyle: For more than a decade, I’ve incorporated some physical activity and healthy eating into my daily routine:

I gave up driving a car as my primary mode of transportation about 10 years ago and rely on walking, biking, and public transportation to get around.

I’ve been a vegetarian for more than 15 years.

And I’ve engaged in other extracurricular activities like indoor soccer, running half marathons, or mountain biking.

I often thought that all this was enough to keep in shape without the need to adjust my diet or routine.

Steve: I hear ya – I can also see how it could be frustrating to do “all the right things” and not look the way you want to look for all that effort! You were already exercising, watching what you ate, and stayed active.

What made you decide that something needed to change?

Kyle: Last year, my wife lost 60lbs almost entirely by changing her diet.

In June, she and I had the opportunity to take a short vacation together without our kids.

We took a lot of photos during that trip and after looking at them – compared to her new, lighter, look – I realized how much weight I had personally put on over the last couple of years.

Starting a new job, moving the family across the country, and adapting to a new hectic travel schedule for work had left me 30 pounds heavier than any time previously in my life.

When we got back home, I started looking for local gyms and fitness programs that I could join, but none worked with my busy travel schedule (seriously, I travel a LOT) or weren’t convenient enough for me during the time I was home.

I didn’t want to give up the precious time with my wife and kids when I wasn’t traveling, so I began looking for alternative solutions and stumbled upon Nerd Fitness.

Steve: I’m so happy you made your way to our strange corner of the internet. We’re very lucky to have you as part of the Nerd Fitness community, and we’re glad you chose us to kickstart your journey, brother!

You’ve been working with Coach Matt M., what is he having you do?

Kyle: I asked Matt to design a workout that could be done either at my hometown gym or in any random hotel in the world with an unknown quantity of fitness equipment.

Because my environment was constantly changing, I needed a workout program that worked anywhere and everywhere.

I also stressed that my past anxieties about going to a gym centered around not knowing what to do – how many reps of what exercise, should I use the machines or not, is this too much weight or too little.

It was all just a bit dizzying.

Simply put, Matt provides a workout routine in three supersets that can be accomplished in about 60 minutes. Each exercise has one or more alternatives that can be performed depending on what equipment is available.

The supersets usually progress from core body routines, followed by heavy lifting, and concluding with lighter lifting that also engages a bit of cardio. The alternatives provided keep me on pace when I don’t have barbells or other equipment while on the road.

Since I spend about 50% of my time traveling, having nationwide access to my trainer has been a game changer.

Training while on the road works in most cases, and there have been some scenarios where the alternative training exercises Matt provided were essential to staying on track.

Being a NF client made that both easy and possible.

I’m proud to say I haven’t missed a workout since we started working together.

This has helped with the confidence that no matter where I am, I won’t fault in achieving my goals.

The consistency is paying off. For the first time in my life, I’ve been able to rock pull-ups! I’m the strongest I’ve ever been.

Steve: That’s great! Although I’m super-biased (I have a coach who programs road workouts for me too), I think NF Coaching is perfect for people who travel a lot. When you think about it, you have worldwide accountability and expertise!

What’s been the most important change you’ve made since starting this recent journey??

Kyle: Eating.

Like I mentioned before, I’ve been a vegetarian for a long time, but often resorted to carb-heavy breads, a dizzying amount of melted cheese, and chips to fill in the hunger between salads and quinoa bowls.

Matt helped me track my eating and make adjustments that still worked with my dietary preference.

Like the workouts, Matt also helped me design meal options for my busy travel schedule – protein bars and shakes – so I wouldn’t be driven to a slice from Sbarro between flights.

Being a vegetarian, I spend most of my effort maintaining consistent levels of protein intake. Since consuming protein comes along with either fat or carbs, balancing the amount each day was the biggest adjustment I made.

As we progressed beyond what foods I like to eat that work within those parameters, we began incorporating carb loading on workout days, intermittent fasting when I’m not traveling, and small dinner plate usage for portion control.

Steve: That’s amazing! I’ve written before that a common mistake vegetarians make is simply living off bread and pasta. I’m really happy that Matt was able to take an objective view of your diet and make some suggestions.

What’s a typical day for you like now? Workouts, diet strategy, and so on. Give us the details!

Kyle: On workout days, I’m normally at the gym by 5am. It’s early – but it just works for me to get the workout in first thing in the morning before my kids are awake or I go to work. The gym isn’t normally too busy then either.

After my workout, I skip breakfast and bike to my job. I’ll drink coffee and water all morning during work and usually have a light lunch around noon.

My recent go-to is a plate of raw veggies with hummus and hot sauce. A couple of hours after that I have a protein shake as an afternoon snack. Then I’ll bike home from work and begin cooking dinner for the family. This is usually my biggest meal of the day. Often it includes eggs.

We’ve also been experimenting with using cauliflower in all its forms. Since my wife is continuing the diet plan that helped her lose 60lbs, it’s really easy to keep on track by eating together.

Steve: It sounds like you have a solid routine: you’re very active and prioritizing nutritious meals. Great job dude!

Besides your routine, what else has changed about you?

Kyle: I’m definitely able to wear clothes I couldn’t have worn a year ago. Now that I’m smaller and weigh less, trying on clothes really makes me aware of how heavy I had gotten.

There’s also a joy in sharing this transformative moment with my wife.

We are both working on our selves side by side, and it adds a level of support that I find really helpful when all I want to do is eat an entire cheese pizza, lol.

Steve: I love that you guys are supporting each other – and I can’t wait to see where you are a year from now!

Do you have any words of advice for somebody who just starting out on a weight loss journey? What if they’re considering a change, but not sure where to start?

Kyle: Coach Matt helped me realize a person doesn’t have to make all the drastic changes overnight.

To anybody starting out, going one step at a time is easier than trying too much, too fast!

Even though I was prepared for a bigger shock, Matt’s coaching eased me into new routines and only after I demonstrated a commitment to those did he offer something new.

And honestly, that’s been really helpful when it comes to eating.

Also, if you travel, a remote coach you can access from anywhere is awesome! It turned out to be exactly what I needed.

Steve: Traveling can be tough to maintain healthy habits, so I’m glad you found a solution that works for you.

Okay, I’ve got to ask: where do you plant your nerddom flag?

Kyle: I’m all in for Star Wars (and a minor participant in most other fandoms).

The family and I attend cons on a regular basis and are trying our hand at cosplay for the first time this year!

I’ve also got a huge vintage Star Wars action figure collection that my kids and I add to regularly.

Steve: A Star Wars collection you let your kids even look at? Dad of the year… Some fathers won’t even let their kids in the same room as their collectibles.

Where do you go from here Kyle? What goals and habits are you still working on?

Kyle: We’re definitely working to lose a few more pounds, which would bring me down 30lbs! We’re tackling this mostly through the addition of interval cardio training and small diet alterations.

Additionally, we’re working to reach some interesting physical fitness goals.

I’ve never been able to do a pull-up, but now I’m doing two each workout (and working towards more).

I’m not sure what we’re working on next, but I’m looking forward to the next steps at getting there.

Steve: YES! Welcome to the “I love pull-ups and want to tell the world” club. It’s the best club.

Thank you so much for taking the time to share your story with us Kyle! Best of luck to you and the family!

THE 5 KEYS TO KYLE’S WEIGHT LOSS AND LEVEL UP SUCCESS

In speaking with Kyle, I realized he had a few key traits that helped him succeed where many others fail.

Lots of people try to get in shape.

Many of them have a lot of the same obstacles to overcome as Kyle:

A crazy travel schedule.

Responsibilities as a new dad.

A diet too dependent on carb-heavy foods.

What’s special about Kyle is not the challenges he had to face. We all have unique barriers in our lives.

What’s special about Kyle is how he went about systematically overcoming those barriers.

In speaking with him, and analyzing his choices and decisions, I think there are five traits that set Kyle apart.

Here’s what we can learn from Kyle’s success:

#1 KYLE KNEW WHEN TO ASK FOR HELP

There’s nothing quite like a spouse or partner or friend who is crushing it to motivate you to make some changes.

Kyle’s wife decided to get in shape after having their two kids – she created a plan, stuck to it, and lost 60 pounds.

When checking out photos from a recent vacation, Kyle knew his wife was on the right track.

He, however, was not.

But he didn’t know what to do: he was already eating the way he thought he should, he was biking every day, and staying very active. The results just didn’t match the effort.

And he was also stuck due to his work schedule: Traveling made any kind of fixed routine impossible. What does one even eat at an airport that isn’t pizza?

Kyle knew things had to change, so he decided to ask for help from a professional. A professional that spoke his language: a dad that loved Star Wars.

That extra pair of eyes from Coach Matt – a father of 2 (and huge nerd), which allowed Kyle to see things in a whole new way.

Asking for help was a great first step, and then he did something many people forget: he actually LISTENED!

#2 KYLE LEARNED YOU CAN’T PEDAL YOUR WAY THIN

When people want to get in shape, they often think that hours of cardio is the answer.

They’ll start a running routine, or buy a treadmill, or even start biking to work.

While exercise and movement are critical for heart health and overall happiness, we here at Nerd Fitness know “You can’t outrun your fork.”

I think it’s super awesome that Kyle works to advocate cycling as a major mode of transportation. More bikes on the road and fewer cars is great for everybody involved  – including the planet.

However, Kyle learned a valuable lesson: biking miles a day, in of itself, is often not enough to get in shape – unless it’s combined with changes to nutrition too.

We highlight over and over here at Nerd Fitness that 80%-90% of the weight-loss equation comes down to a proper diet. After gaining 30 pounds as a new dad, despite pedaling his bike every single day, Kyle knew something had to give.

He lost weight – though I think maybe 1 of those pounds might be from trimming his beard! Ha 🙂

#3 KYLE ADJUSTED HIS PLANT-BASED DIET

While Kyle spent a lot of calories riding his bike everywhere, it wasn’t enough to overcome all the calories he was eating in bread and pasta.

Kyle tried whenever possible to eat healthy vegetarian dishes like salads and quinoa bowls, but they never satisfied his hunger This led to him eating bread along with “a dizzying amount of cheese” to hold him over until his next meal.

So although weight loss come down to calories in and calories out, the quality of the food can really impact how easy or tough it is to stay within your calorie goal for the day.

It took an outside pair of eyes, from Coach Matt, to point this out to Kyle.

Now, Kyle prioritizes a healthy plant-based diet.

He skips breakfast and snacks on veggies and hummus and a protein shake during the day. His big main meal at night will often include eggs, a great protein source for those on a vegetarian diet.

The fiber from the plants and the protein from the eggs help keep Kyle full from meal to meal. So he can bike around town and not be tempted by the pizza joints on every corner.

#4 KYLE MADE THE ROAD WORK FOR HIM

Traveling can make getting in shape challenging.

Your normal routine is thrown out the window.

Instead of cooking your own meals in your kitchen, your dependent on restaurants. Instead of having access to your normal fitness facility, you get the rundown treadmill the hotel keeps so they can say they have a gym.

Here’s the thing though: you don’t need a gym to train. You can work out in a nearby park, find an empty playground, or even just do bodyweight exercises in your hotel room.

The important point is consistency. To not lose momentum on the days you’re away from your home.

With Matt’s help, Kyle developed a plan on workouts to do from anywhere.

If he’s at home?

Perfect, he’s off early to the gym to crush his training.

If he’s traveling?

No problem, Matt built workouts that don’t require any equipment whatsoever.

No momentum is lost.

If you live on the road, don’t let it become an excuse to not train. If half your days are spent in hotels, that’s plenty of time to continue growing stronger.

Make exercise your one constant when living out of luggage.

#5 KYLE HAS A SUPPORT NETWORK

I’m so happy that Kyle’s wife is also on her own journey, going about things her own way. They’re also supporting the heck out of each other!

This means it’s two heads in the kitchen instead of just one.

When Kyle has to wake up early to hit the gym, his wife understands (and vice versa!).

They both want to prioritize their health, for their own future and the future of their children. Having someone in the house whose on the same fitness journey is a godsend.

Plus, it’s not the only support Kyle has.

His coach, Matt, also has his back. This non-judgemental extra pair of eyes proved critical.

Matt helped Kyle see, with a little bit of adjustment, his vegetarian diet could be a tool for weight loss. Matt helped Kyle create a plan for the gym, so he could get in, know exactly what to do, and get out.

Matt adjusts Kyle’s workout on the fly depending on his travel schedule for the upcoming month. Every day, Kyle wakes up, looks at the NF App, and knows exactly what he needs to do.

The lesson: if you can, find a fellow Jedi or a Jedi Master!

Maybe your spouse has expressed interest in getting in shape.

Maybe you have a brother or sister or roomate who wants to start strength training, and you two can share your progress with each other.

Maybe you have a coworker who also wants to go for walks at lunch with you.

Or perhaps you can hire expert guidance, like a coach, to help make plans and recommendations for you to hit your goals.

A companion can be a lifesaver for when things get difficult, so team up – even if it’s just for accountability!

WHAT SMALL CHANGES CAN YOU MAKE, LIKE KYLE, TO LEVEL UP YOUR LIFE?

The great thing about Kyle’s transformation, is he is still Kyle!

Kyle still takes his bike to work every day.

Kyle still follows a vegetarian diet.

And Kyle still shares his love of Star Wars with his kids, because kids should know about Star Wars.

Sometimes, you don’t need to do a complete life overhaul to level up your life.

Sometimes, an outside pair of eyes can point out some key changes you could make, to help you reach your goals.

No matter where you are on your fitness journey, I would encourage you to think about what made Kyle successful:

It’s okay to ask for help. You don’t know what you don’t know. Asking an expert to take an objective review of your life can be immensely valuable.

You can’t peddle your way thin. I wish getting in shape was as simple as biking to work. While it is a great lifestyle habit, diet will still be 80-90% of your success.

Be careful with a vegetarian diet. Vegetarian or not, you still need to know what you’re eating! A salad and quinoa bowl can be vegetarian, but so can pizza and donuts. You can absolutely do a vegetarian or vegan diet incorrectly. So, don’t do that!

Don’t lose momentum on the road. Staying fit while traveling can be tough. However, if you make a plan, it’s an obstacle that can be overcome.

Don’t make this journey alone. If your spouse wants to get in shape with you, great! Take them up on it! If this isn’t an option, a coach can also be a great accountability partner.

If you related to Kyle’s story, seemingly doing the right things without making any progress, think about what you can do differently.

Start by testing your assumptions:

Maybe running on a treadmill for an hour isn’t enough to burn the calories from all that pizza at lunch.

Maybe a vegetarian diet should include vegetables.

Maybe pull-ups are the best. I know Christina, another coaching success story, agrees!

As we learned from Kyle, an outside pair of eyes can be really useful for analyzing your routine. Sometimes it’s hard to look at ourselves objectionably.

Depending on your current situation, our 1-on-1 NF Coaching Program might be just the extra pair of eyes you need! Someone who can learn your life, understand your individual obstacles, and make a plan for success!

Want to learn more? Go ahead and click on the box below and schedule a call with our team!

No matter what you do, here’s what I want you to take away from Kyle’s story:

Diet is everything. You can still gain weight even if you bike to and from work. If you aren’t making the progress you’re after, look into a different nutrition strategy.

Make small changes, but make changes. Are you frustrated that what your doing isn’t working? Try something else this time!

In a year and a half, by focusing on the above two points, Kyle got within 3 pounds of his goal weight (27 pounds down at the time of this writing).

If you started focusing on your diet with small sustainable changes, I promise you in 18 months, you’ll be closer to your goal than you are today.

The important thing?

Start!

Not tomorrow. Not next week.

Today!

-Steve

PS: I want to give a special shout out to Coach Matt, who provided the non-judgemental pair of eyes Kyle needed to level up his life.

If you are somebody that wants to have your own Yoda guiding you in the ways of the Force, check out or 1-on-1 coaching program, and I could be sharing YOUR story this time next year!

PPS: Speaking of success stories…If you’ve had success with any aspect of Nerd Fitness, whether it’s our free workouts, Academy, or Coaching, email us! Send your story to contact(at)NerdFitness(dot)com and let us know so we can share your adventure with the galaxy!

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups published first on https://dietariouspage.tumblr.com/

[denisalvney]

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups

It is true: you really can’t outrun your fork.

I kept thinking about this – over and over – when speaking with Kyle, one of our Nerd Fitness Coaching clients.

You see, Kyle works for a non-profit that promotes bicycling as a major mode of transportation.

As part of walking the walk – er, cycling the cycle –  10 years ago Kyle gave up driving a car.

Instead, he gets around by biking, walking, or public transportation.

Since Kyle bikes most days, you might think all that riding would ensure he’d stay in shape.

However, you’re reading Nerd Fitness, which means you’re smart. So you know that people can’t outrun their fork…or out pedal their fork.

Like many others who struggle to lose weight, Kyle lived off pizza and other carb-heavy foods, which brought in a ton of extra calories.

Simply put, despite the crazy amount of exercise he did every day, he still consumed more than he was able to pedal away.

As we know from study after study after study, it is very difficult to exercise your way thin. This is why adjustments to nutrition are the key to a successful transformation.

Which is exactly what Kyle did!

I’m honored that Kyle is one of our 1-on-1 coaching clients, and that we were able to offer some tips on how to go about a vegetarian diet correctly, something many Rebels struggle with.

Switching up his diet is not the only accomplishment Kyle has made: he is also now crushing pull-ups!

Which makes me really happy.

You don’t need to hear all about it from me though: let’s bring in Kyle!

HOW KYLE STOPPED TRYING TO OUTRUN HIS FORK AND LOST 27 POUNDS

Steve: Hi Kyle! Thank you so much for taking the time to chat with me.

I’d love to hear from you about your past – Can you take us through a typical day before you started your journey with Nerd Fitness?

Kyle: My day would include an early morning to make breakfast and get the kids ready for school. Then I’d ride my bicycle to the office. I’d work all day – stopping to purchase and eat pizza or a sandwich for lunch. After work, I’d ride my bicycle home. Evening time would be spent hanging out with my kids until bedtime.

On days when I am traveling, substitute family time and school preparations with sitting in an airport or hotel. And I travel a lot.

Steve: Traveling can be grueling, especially when being on the road takes you from your family.

I find it interesting you bike to and from work. But from talking to you, I know it wasn’t enough to prevent you from gaining weight.

Can you tell us a little bit about your fitness journey prior to finding Nerd Fitness??

Kyle: For more than a decade, I’ve incorporated some physical activity and healthy eating into my daily routine:

I gave up driving a car as my primary mode of transportation about 10 years ago and rely on walking, biking, and public transportation to get around.

I’ve been a vegetarian for more than 15 years.

And I’ve engaged in other extracurricular activities like indoor soccer, running half marathons, or mountain biking.

I often thought that all this was enough to keep in shape without the need to adjust my diet or routine.

Steve: I hear ya – I can also see how it could be frustrating to do “all the right things” and not look the way you want to look for all that effort! You were already exercising, watching what you ate, and stayed active.

What made you decide that something needed to change?

Kyle: Last year, my wife lost 60lbs almost entirely by changing her diet.

In June, she and I had the opportunity to take a short vacation together without our kids.

We took a lot of photos during that trip and after looking at them – compared to her new, lighter, look – I realized how much weight I had personally put on over the last couple of years.

Starting a new job, moving the family across the country, and adapting to a new hectic travel schedule for work had left me 30 pounds heavier than any time previously in my life.

When we got back home, I started looking for local gyms and fitness programs that I could join, but none worked with my busy travel schedule (seriously, I travel a LOT) or weren’t convenient enough for me during the time I was home.

I didn’t want to give up the precious time with my wife and kids when I wasn’t traveling, so I began looking for alternative solutions and stumbled upon Nerd Fitness.

Steve: I’m so happy you made your way to our strange corner of the internet. We’re very lucky to have you as part of the Nerd Fitness community, and we’re glad you chose us to kickstart your journey, brother!

You’ve been working with Coach Matt M., what is he having you do?

Kyle: I asked Matt to design a workout that could be done either at my hometown gym or in any random hotel in the world with an unknown quantity of fitness equipment.

Because my environment was constantly changing, I needed a workout program that worked anywhere and everywhere.

I also stressed that my past anxieties about going to a gym centered around not knowing what to do – how many reps of what exercise, should I use the machines or not, is this too much weight or too little.

It was all just a bit dizzying.

Simply put, Matt provides a workout routine in three supersets that can be accomplished in about 60 minutes. Each exercise has one or more alternatives that can be performed depending on what equipment is available.

The supersets usually progress from core body routines, followed by heavy lifting, and concluding with lighter lifting that also engages a bit of cardio. The alternatives provided keep me on pace when I don’t have barbells or other equipment while on the road.

Since I spend about 50% of my time traveling, having nationwide access to my trainer has been a game changer.

Training while on the road works in most cases, and there have been some scenarios where the alternative training exercises Matt provided were essential to staying on track.

Being a NF client made that both easy and possible.

I’m proud to say I haven’t missed a workout since we started working together.

This has helped with the confidence that no matter where I am, I won’t fault in achieving my goals.

The consistency is paying off. For the first time in my life, I’ve been able to rock pull-ups! I’m the strongest I’ve ever been.

Steve: That’s great! Although I’m super-biased (I have a coach who programs road workouts for me too), I think NF Coaching is perfect for people who travel a lot. When you think about it, you have worldwide accountability and expertise!

What’s been the most important change you’ve made since starting this recent journey??

Kyle: Eating.

Like I mentioned before, I’ve been a vegetarian for a long time, but often resorted to carb-heavy breads, a dizzying amount of melted cheese, and chips to fill in the hunger between salads and quinoa bowls.

Matt helped me track my eating and make adjustments that still worked with my dietary preference.

Like the workouts, Matt also helped me design meal options for my busy travel schedule – protein bars and shakes – so I wouldn’t be driven to a slice from Sbarro between flights.

Being a vegetarian, I spend most of my effort maintaining consistent levels of protein intake. Since consuming protein comes along with either fat or carbs, balancing the amount each day was the biggest adjustment I made.

As we progressed beyond what foods I like to eat that work within those parameters, we began incorporating carb loading on workout days, intermittent fasting when I’m not traveling, and small dinner plate usage for portion control.

Steve: That’s amazing! I’ve written before that a common mistake vegetarians make is simply living off bread and pasta. I’m really happy that Matt was able to take an objective view of your diet and make some suggestions.

What’s a typical day for you like now? Workouts, diet strategy, and so on. Give us the details!

Kyle: On workout days, I’m normally at the gym by 5am. It’s early – but it just works for me to get the workout in first thing in the morning before my kids are awake or I go to work. The gym isn’t normally too busy then either.

After my workout, I skip breakfast and bike to my job. I’ll drink coffee and water all morning during work and usually have a light lunch around noon.

My recent go-to is a plate of raw veggies with hummus and hot sauce. A couple of hours after that I have a protein shake as an afternoon snack. Then I’ll bike home from work and begin cooking dinner for the family. This is usually my biggest meal of the day. Often it includes eggs.

We’ve also been experimenting with using cauliflower in all its forms. Since my wife is continuing the diet plan that helped her lose 60lbs, it’s really easy to keep on track by eating together.

Steve: It sounds like you have a solid routine: you’re very active and prioritizing nutritious meals. Great job dude!

Besides your routine, what else has changed about you?

Kyle: I’m definitely able to wear clothes I couldn’t have worn a year ago. Now that I’m smaller and weigh less, trying on clothes really makes me aware of how heavy I had gotten.

There’s also a joy in sharing this transformative moment with my wife.

We are both working on our selves side by side, and it adds a level of support that I find really helpful when all I want to do is eat an entire cheese pizza, lol.

Steve: I love that you guys are supporting each other – and I can’t wait to see where you are a year from now!

Do you have any words of advice for somebody who just starting out on a weight loss journey? What if they’re considering a change, but not sure where to start?

Kyle: Coach Matt helped me realize a person doesn’t have to make all the drastic changes overnight.

To anybody starting out, going one step at a time is easier than trying too much, too fast!

Even though I was prepared for a bigger shock, Matt’s coaching eased me into new routines and only after I demonstrated a commitment to those did he offer something new.

And honestly, that’s been really helpful when it comes to eating.

Also, if you travel, a remote coach you can access from anywhere is awesome! It turned out to be exactly what I needed.

Steve: Traveling can be tough to maintain healthy habits, so I’m glad you found a solution that works for you.

Okay, I’ve got to ask: where do you plant your nerddom flag?

Kyle: I’m all in for Star Wars (and a minor participant in most other fandoms).

The family and I attend cons on a regular basis and are trying our hand at cosplay for the first time this year!

I’ve also got a huge vintage Star Wars action figure collection that my kids and I add to regularly.

Steve: A Star Wars collection you let your kids even look at? Dad of the year… Some fathers won’t even let their kids in the same room as their collectibles.

Where do you go from here Kyle? What goals and habits are you still working on?

Kyle: We’re definitely working to lose a few more pounds, which would bring me down 30lbs! We’re tackling this mostly through the addition of interval cardio training and small diet alterations.

Additionally, we’re working to reach some interesting physical fitness goals.

I’ve never been able to do a pull-up, but now I’m doing two each workout (and working towards more).

I’m not sure what we’re working on next, but I’m looking forward to the next steps at getting there.

Steve: YES! Welcome to the “I love pull-ups and want to tell the world” club. It’s the best club.

Thank you so much for taking the time to share your story with us Kyle! Best of luck to you and the family!

THE 5 KEYS TO KYLE’S WEIGHT LOSS AND LEVEL UP SUCCESS

In speaking with Kyle, I realized he had a few key traits that helped him succeed where many others fail.

Lots of people try to get in shape.

Many of them have a lot of the same obstacles to overcome as Kyle:

A crazy travel schedule.

Responsibilities as a new dad.

A diet too dependent on carb-heavy foods.

What’s special about Kyle is not the challenges he had to face. We all have unique barriers in our lives.

What’s special about Kyle is how he went about systematically overcoming those barriers.

In speaking with him, and analyzing his choices and decisions, I think there are five traits that set Kyle apart.

Here’s what we can learn from Kyle’s success:

#1 KYLE KNEW WHEN TO ASK FOR HELP

There’s nothing quite like a spouse or partner or friend who is crushing it to motivate you to make some changes.

Kyle’s wife decided to get in shape after having their two kids – she created a plan, stuck to it, and lost 60 pounds.

When checking out photos from a recent vacation, Kyle knew his wife was on the right track.

He, however, was not.

But he didn’t know what to do: he was already eating the way he thought he should, he was biking every day, and staying very active. The results just didn’t match the effort.

And he was also stuck due to his work schedule: Traveling made any kind of fixed routine impossible. What does one even eat at an airport that isn’t pizza?

Kyle knew things had to change, so he decided to ask for help from a professional. A professional that spoke his language: a dad that loved Star Wars.

That extra pair of eyes from Coach Matt – a father of 2 (and huge nerd), which allowed Kyle to see things in a whole new way.

Asking for help was a great first step, and then he did something many people forget: he actually LISTENED!

#2 KYLE LEARNED YOU CAN’T PEDAL YOUR WAY THIN

When people want to get in shape, they often think that hours of cardio is the answer.

They’ll start a running routine, or buy a treadmill, or even start biking to work.

While exercise and movement are critical for heart health and overall happiness, we here at Nerd Fitness know “You can’t outrun your fork.”

I think it’s super awesome that Kyle works to advocate cycling as a major mode of transportation. More bikes on the road and fewer cars is great for everybody involved  – including the planet.

However, Kyle learned a valuable lesson: biking miles a day, in of itself, is often not enough to get in shape – unless it’s combined with changes to nutrition too.

We highlight over and over here at Nerd Fitness that 80%-90% of the weight-loss equation comes down to a proper diet. After gaining 30 pounds as a new dad, despite pedaling his bike every single day, Kyle knew something had to give.

He lost weight – though I think maybe 1 of those pounds might be from trimming his beard! Ha 🙂

#3 KYLE ADJUSTED HIS PLANT-BASED DIET

While Kyle spent a lot of calories riding his bike everywhere, it wasn’t enough to overcome all the calories he was eating in bread and pasta.

Kyle tried whenever possible to eat healthy vegetarian dishes like salads and quinoa bowls, but they never satisfied his hunger This led to him eating bread along with “a dizzying amount of cheese” to hold him over until his next meal.

So although weight loss come down to calories in and calories out, the quality of the food can really impact how easy or tough it is to stay within your calorie goal for the day.

It took an outside pair of eyes, from Coach Matt, to point this out to Kyle.

Now, Kyle prioritizes a healthy plant-based diet.

He skips breakfast and snacks on veggies and hummus and a protein shake during the day. His big main meal at night will often include eggs, a great protein source for those on a vegetarian diet.

The fiber from the plants and the protein from the eggs help keep Kyle full from meal to meal. So he can bike around town and not be tempted by the pizza joints on every corner.

#4 KYLE MADE THE ROAD WORK FOR HIM

Traveling can make getting in shape challenging.

Your normal routine is thrown out the window.

Instead of cooking your own meals in your kitchen, your dependent on restaurants. Instead of having access to your normal fitness facility, you get the rundown treadmill the hotel keeps so they can say they have a gym.

Here’s the thing though: you don’t need a gym to train. You can work out in a nearby park, find an empty playground, or even just do bodyweight exercises in your hotel room.

The important point is consistency. To not lose momentum on the days you’re away from your home.

With Matt’s help, Kyle developed a plan on workouts to do from anywhere.

If he’s at home?

Perfect, he’s off early to the gym to crush his training.

If he’s traveling?

No problem, Matt built workouts that don’t require any equipment whatsoever.

No momentum is lost.

If you live on the road, don’t let it become an excuse to not train. If half your days are spent in hotels, that’s plenty of time to continue growing stronger.

Make exercise your one constant when living out of luggage.

#5 KYLE HAS A SUPPORT NETWORK

I’m so happy that Kyle’s wife is also on her own journey, going about things her own way. They’re also supporting the heck out of each other!

This means it’s two heads in the kitchen instead of just one.

When Kyle has to wake up early to hit the gym, his wife understands (and vice versa!).

They both want to prioritize their health, for their own future and the future of their children. Having someone in the house whose on the same fitness journey is a godsend.

Plus, it’s not the only support Kyle has.

His coach, Matt, also has his back. This non-judgemental extra pair of eyes proved critical.

Matt helped Kyle see, with a little bit of adjustment, his vegetarian diet could be a tool for weight loss. Matt helped Kyle create a plan for the gym, so he could get in, know exactly what to do, and get out.

Matt adjusts Kyle’s workout on the fly depending on his travel schedule for the upcoming month. Every day, Kyle wakes up, looks at the NF App, and knows exactly what he needs to do.

The lesson: if you can, find a fellow Jedi or a Jedi Master!

Maybe your spouse has expressed interest in getting in shape.

Maybe you have a brother or sister or roomate who wants to start strength training, and you two can share your progress with each other.

Maybe you have a coworker who also wants to go for walks at lunch with you.

Or perhaps you can hire expert guidance, like a coach, to help make plans and recommendations for you to hit your goals.

A companion can be a lifesaver for when things get difficult, so team up – even if it’s just for accountability!

WHAT SMALL CHANGES CAN YOU MAKE, LIKE KYLE, TO LEVEL UP YOUR LIFE?

The great thing about Kyle’s transformation, is he is still Kyle!

Kyle still takes his bike to work every day.

Kyle still follows a vegetarian diet.

And Kyle still shares his love of Star Wars with his kids, because kids should know about Star Wars.

Sometimes, you don’t need to do a complete life overhaul to level up your life.

Sometimes, an outside pair of eyes can point out some key changes you could make, to help you reach your goals.

No matter where you are on your fitness journey, I would encourage you to think about what made Kyle successful:

It’s okay to ask for help. You don’t know what you don’t know. Asking an expert to take an objective review of your life can be immensely valuable.

You can’t peddle your way thin. I wish getting in shape was as simple as biking to work. While it is a great lifestyle habit, diet will still be 80-90% of your success.

Be careful with a vegetarian diet. Vegetarian or not, you still need to know what you’re eating! A salad and quinoa bowl can be vegetarian, but so can pizza and donuts. You can absolutely do a vegetarian or vegan diet incorrectly. So, don’t do that!

Don’t lose momentum on the road. Staying fit while traveling can be tough. However, if you make a plan, it’s an obstacle that can be overcome.

Don’t make this journey alone. If your spouse wants to get in shape with you, great! Take them up on it! If this isn’t an option, a coach can also be a great accountability partner.

If you related to Kyle’s story, seemingly doing the right things without making any progress, think about what you can do differently.

Start by testing your assumptions:

Maybe running on a treadmill for an hour isn’t enough to burn the calories from all that pizza at lunch.

Maybe a vegetarian diet should include vegetables.

Maybe pull-ups are the best. I know Christina, another coaching success story, agrees!

As we learned from Kyle, an outside pair of eyes can be really useful for analyzing your routine. Sometimes it’s hard to look at ourselves objectionably.

Depending on your current situation, our 1-on-1 NF Coaching Program might be just the extra pair of eyes you need! Someone who can learn your life, understand your individual obstacles, and make a plan for success!

Want to learn more? Go ahead and click on the box below and schedule a call with our team!

No matter what you do, here’s what I want you to take away from Kyle’s story:

Diet is everything. You can still gain weight even if you bike to and from work. If you aren’t making the progress you’re after, look into a different nutrition strategy.

Make small changes, but make changes. Are you frustrated that what your doing isn’t working? Try something else this time!

In a year and a half, by focusing on the above two points, Kyle got within 3 pounds of his goal weight (27 pounds down at the time of this writing).

If you started focusing on your diet with small sustainable changes, I promise you in 18 months, you’ll be closer to your goal than you are today.

The important thing?

Start!

Not tomorrow. Not next week.

Today!

-Steve

PS: I want to give a special shout out to Coach Matt, who provided the non-judgemental pair of eyes Kyle needed to level up his life.

If you are somebody that wants to have your own Yoda guiding you in the ways of the Force, check out or 1-on-1 coaching program, and I could be sharing YOUR story this time next year!

PPS: Speaking of success stories…If you’ve had success with any aspect of Nerd Fitness, whether it’s our free workouts, Academy, or Coaching, email us! Send your story to contact(at)NerdFitness(dot)com and let us know so we can share your adventure with the galaxy!

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups published first on https://www.nerdfitness.com

[gethealthy18-blog]

HOW TO GET BACK ON TRACK | 5 Healthy Diet Tips + Tricks

New Post has been published on http://healingawerness.com/getting-healthy/getting-healthy-for-beginners/how-to-get-back-on-track-5-healthy-diet-tips-tricks/

HOW TO GET BACK ON TRACK | 5 Healthy Diet Tips + Tricks

– Hi guys and welcome back to my channel In today's video I'm gonna be sharing all of my top tips with you guys on how to recover, or get back on track after eating like absolute crap

If you guys are new here, hello and welcome My name is Becca and I would absolutely love if you would subtribe to my channel if you are enjoying my videos So that was you can join my little family here on YouTube But today's video is going to be all about how to get back on track after being not so healthy So in my last what I eat video, I was just totally real and open with you guys about the fact that I was super off my normal routine

I wasn't feeling myself, I wasn't eating very well, I wasn't working out I talk about why I was like totally off my normal routine in that video So in that video I kind of eluded to how I was trying to get back on track, but I didn't share any specific tips with you guys And I definitely have some tips up my sleeve that I wanna share with you So that is what I'm gonna be doing in today's video

But before we dive into all of my tips and tricks on how to get back on track after not being so healthy I do wanna start by saying, we are all human okay I may be a registered dietician, but there are some times where I eat crappy food, I don't work out I am not health minded what so ever We are all human, and it happens to every single one of us

And with all of that being said, I just want you guys to know that if you ever find yourself in a situation which, I'm sure you will, cause we're all human and we all do it But if you ever do find yourself in this situation and you do wanna get it together, get back on track, you don't need to result to extreme measures Lik you know, you ate badly for a week so now you're gonna do a three day juice cleanse Or you're gonna exercise like crazy so you can burn everything off You don't need to do that

It's okay It happens to everyone We can just you know, get back on track It's not that big of a deal And for those of you that know me, who know that I am anti-extreme

So all the tips I'm gonna be sharing with you, are very practical They're all very healthy, you know, simple tips to administer to just kind of help ease you back into your healthy lifestyle and get you back on track Okay so my very first tip is a simple one, but a very important one, and that is you gotta drink your water Especially after you've had a few days or a weeks or a few months or whatever it is of not eating very well, you have got to keep hydrated We require water for so many different processes throughout the body, so if we're not hydrated, we are just not going to feel our best in general

Plus drinking lots of water is going to help our digestive system just kind of flush everyone out Just get rid of all of that crap that we just ate No pun intended And lastly and what I think is probably the most important when it comes to getting back on track, is when we are dehydrated, a lot of the times the signals that come across to tell us like, hey we're thirsty, you know we need to drink some water, we need to get hydrated A lot of times, those signals get a little muddled when they're coming through and they come across as cravings

So a lot of times when we're thirsty, our body's actually gonna say like, let's eat some chips, or I really want you know, X Y or Z food A lot of times they come across as cravings So when we're trying to get back on track, we wanna make sure that at least at a minimum, at the base line, we are hydrated So we are at least knocking out some of the potential weird cravings that can come across and keep us from getting back on track My next tip doesn't really have anything to do with eating or drinking at all

And that is just to get busy This always helps me so much When I've had a weekend where I just didn't really eat very well, and Monday rolls around, I know that I have work to do, I have to do, you know, this huge to do list, just stuff that I need to get done I know I'm not gonna be you know, layin around on the couch, thinkin about food I'm kinda bored, I wanna eat that

None of that is going to happen when you are busy Now I'm not saying to completely ignore your body and get so busy that you're not eating You should still be listening to your body, you should still be eating, you should still be fueling yourself with wholesome, nutritious foods Very important But if we stay busy, it kinda just helps us to like tune out those random, unnecessary cravings of foods that we don't really need to eat, but we're only craving em because we just ate a bunch of junk

So whether that is you know throwing yourself into your work, if you're at work, or like me, if you work from home, just sitting down, and just getting some work done, and really focusing on that Or maybe it's just knocking out some household chores Whether that's getting some laundry done, or cleaning the house Occupying your mind with something productive will just ease into getting back on track, and keep you from snacking on things that you probably shouldn't be eating My third tip is something that is very important

And that is, get active Get some physical activity going You need to exercise After you, are eating like crap a lot of times, we don't wanna work out because we feel kind of sluggish, and we just don't feel our best Maybe our energy levels are really low, cause we just haven't been fueling our bodys with nutritious food

But one of the best ways to actually get us out of that slump, is working out So whether that's you know, getting yourself outside to go for a walk or a run, or going to the gym, or maybe doing a at home workout Anything that you can do to move your body and get sweating is going to help so much Exercise releases feel good hormones, like dopamine and serotonin, which really just helps to life our mood I definitely find that if I'm craving something not so healthy for dinner, like I wanna order a pizza tonight, and then I go workout, afterwards, I'm like I don't want that pizza anymore

Like get me some veggies and salmon, like I feel good I wanna keep this going I wanna eat well So is definitely a huge helpful tip My next tip is to eat lots and lots of fruits and veggies

You probably saw this one coming A lot of times when we eat not so healthy foods, whether they contain like refined grains, or added sugars, afterwards it's going to make us crave those foods After you eat a whole pizza, you're not like, I could really go for some roasted asparagus No, you're like I want ice cream So that is just like that is just unfortunately how our bodys work

So it is important to make sure that you are really poignant and mindful about the fact that like okay, I didn't eat so well over the weekend but it comes to Monday morning, I'm gonna eat lots of fruits and veggies, and whole foods and not processed foods Because that is really gonna help fuel my body and just get all those micro nutrients that I need And just make me feel really good Also, fruits and vegetables contain a lot of fiber So if you're having trouble digesting all of the not so healthy food that you just ate

That fiber is gonna help kind of move things along And get that going And the more whole foods you're eating, for example, fruits and vegetables, versus processed foods The more friend they're going to be to your blood sugar And blood sugar stability is everything guys

Let me tell you Blood sugar matters so much When we eat a lot of junk food, or processed food that has a lot of refined grains, or added sugars, it's unfortunately most likely going to send our blood sugar out of whack So you're gonna en up getting these really big peaks, and then these really big dips in your blood sugar And we don't want that

Because every time we hit a dip, even if we just ate like some kind of cupcake or something 30 minutes ago, and it's still practically in our stomach Our blood sugar's gonna drop and our body's gonna go oh no, we're low on sugar, I need the carbs Feed me the carbs, feed me the sugar And then you're just gonna want another cupcake 30, 45 minutes later So that just gets to be ina vicious, vicious cycle

So if we're eating whole foods, that aren't really processed, and they have a lot of fiber And if we're making sure to also get in poly proteins and healthy fats, those are also friendly to blood sugar And going to keep it very steady and happy, which is gong to keep our cravings at bay, and therefore much easier to get back on track My fifth tip is kind of a fun one And this is something that I absolutely love to do personally

And that is to go food shopping So some people probably think I am crazy, cause I actually like to food shop, but it really really gets me excited about eating healthy Especially if I've had like, an off week, or weekend, or however long it may be If I go to like Trader Joe's, or my local grocery store, and I just pick up, some good produce, and I pick up some different healthy snacks, maybe like some fruit and nut mix, or stock up on Almond Butter, or Peanut Butter, things that I just, like healthy little things, staples I like to have on hand It gets me really excited about eating healthy

Cause I'm like, oh, I have all this like good stuff that I'm stocked up on I don't need to eat that crap, like look at all this you know, yummy healthy food that I just got So that is kind of a random tip, but definitely something that helps me get back on track So those are my five top tips to get you back on track or recover after eating like crap I hope that you guys enjoyed this video and learned something from it

Don't forget to subscribe if you are new, and haven't already I would absolutely love to have ya And of course, if you guys have yet to follow me on Instagram and Snapchat, I would love to see you on there as well But that is all I have for this video Thank you guys so much for watching it

And I look forward to seeig you in the next one Bye (upbeat music)

[artuncovered]

Choosing No-hassle Programs For Iso Xp Grass Fed Whey

Some Plain Talking On Astute Strategies In Grass Fed Organic Whey Canada

 Without innovation, operators will fall out of the consideration set and risk being overlooked by a large portion of the U.S. population.  Personal Choice Reigns: To stay current and relevant in this overcrowded restaurant marketplace, operators need to serve the foods people crave and be willing to customize according to consumers’ personal choices. In 2017, more restaurant operators will offer digital menu options, which will enable consumers to customize their orders.    Home Sweet Home: For several years now, more than 80 percent of meals have been sourced from home; fewer than 20 percent have been sourced from foodservice, and dollars are evenly split between the two.  Commodity costs are expected to continue their decline and this may help restaurant operators in terms of offsetting higher prices for labor and medical insurance costs. However, as the gap widens between away-from-home and at-home food costs, it will make for a more challenging environment for operators to get a greater share of consumers’ wallet.   Technology: Mobile ordering will grow exponentially. Domino’s is a prime example of the opportunity that exists with this technology. The chain has been on the leading edge of creating ways for customers to place their orders using numerous platforms. This is convenience at its best. Look for many restaurant operators to follow suit and capitalize on this growth opportunity.

For the original version including any supplementary images or video, visit https://www.modernrestaurantmanagement.com/according-to-a-recent-studysurvey-mid-january-2017-edition-part-one/

Healthy Snacks For People Who Are Trying To Get Into Shape

There are many pills and programs available promising to help you stay fit, but many of them are dangerous and misleading. The article below will give you the facts about how to get fit. The tips and tricks in this article will help you stay in shape without buying into dangerous programming. Join a gym and pay your dues in advance. You will be more motivated because the money is already spent. If you don't follow through with your workouts, paying your fees upfront can end up wasting a lot of money, so only use this tactic if you've tried everything else. For individuals whose fitness goals include continuous improvement, a personal trainer makes an excellent investment. In addition to providing valuable tips, a personal trainer can help one stay motivated to continue exercising. Some people may not respond well to a personal trainer, but for others, they can be just what they need. Don't avoid doing exercises that you do not enjoy. Instead, make a point of completing them. This is because people generally avoid exercises that are difficult for them. Add these weaker exercises to your normal workout routine, and just keep practicing them. Put aside a few moments a day to workout. Little things like opting for the stairs over the elevator will really add up to calories burned and muscles worked. Don't think of exercise as a workout or exercise. If you think of it as a daunting task you will loathe it and be less motivated. Instead, use words such as jogging, cycling or running. To make sure you are exercising properly, make it a habit to check whether you are over-training yourself. Check your pulse right away in the morning the day after you exercise. Lifting weights helps you run. Many runners don't think about weight lifting, but it is quite helpful. When a runner lifts weight regularly, they will develop more endurance and greater speed than running alone. When you perform exercises that include such things as pullups or lat pulldowns, your thumb should not be wrapped. Instead of wrapping your thumb you can just place it next to your index finger which will alleviate the pressure on your arms and instead focus the attention on your back muscles. Although it may feel weird, it will assist you in targeting the correct muscles. A good exercise to improve your quadriceps is leg extensions. Most gyms are equipped with a few leg extension machines, and these are relatively easy exercises. The extent of the exercise is sitting down and extending your leg with a certain amount of resistance. When you are doing sit-ups or crunches, place your tongue up on the top of your mouth. This little trick affects your neck muscles, which in turn help them align properly while you do your crunches. This way, you prevent serious stains and other injuries. When trying to get fit, avoid all the questionable methods that you see on television or on the Internet. Fitness is much more than just losing weight. Listen to the advice you Whey Protein read today, and you can start to change your life right now. This information can help you get on track so that you can start.

Elegant Plans In Canada Around The Uk

It’s not a long flight; I live in the province next door and with a connection in Winnipeg I can do the trip in an afternoon. It is expensive though. For the same amount of money I could fly to Peru and back three times and still have change left over for some inflight duty free. I could fly to any state in America, any country in Europe, a dozen cities in Africa, and almost every country in Asia (North Korea and Timor Leste excepted). Sign up for Maclean’s new Politics Insider newsletter here >> I normally just wince and buy the ticket, knowing that this is just the way it is in Canada. But this time I stopped and considered how odd it is that I live in country where it is easier, cheaper and often faster to travel overseas than it is to do so domestically. And once I started pulling on that thread, several other things started to unravel. Douglas Coupland once described British Columbia as part of a “cultural Chile”, a west coast community that ran from San Diego to Prince Rupert, tied together with an integrated economy, a similar lifestyle and a common worldview. Growing up in Alberta, this resonated with me, as I felt I had more in common with someone in Montana than I did with a Montrealer or a Haligonian, two cities I had never even visited. Whether Canada’s cultural communities run north-south into the United States is less important than the fact they do not run east-west. We often talk about the “two solitudes”, based on the idea that French and Anglo Canadians live very different and unconnected lives. This is indisputable. We watch different shows, listen to different music (name any of the current top 10 musicians in Quebec), hold different values.

For the original version including any supplementary images or video, visit http://www.macleans.ca/opinion/canada-is-not-a-country/

The Ins And Outs Of Vitamins And Minerals

Being healthy is all about knowing the various vitamins and minerals you have to take to stay in good health. Should you be interested in some healthy solutions, keep reading the tips ahead in this article. Read more for a quality education on this subject. Working out is not enough for getting in shape; you also need to take vitamins. Supplementing your diet with vitamins and minerals can help you recover from your workouts faster and help ensure your body is nourished while it burns fat and builds muscle. Calcium helps you have stronger bones. Vitamin D is essential for the absorption of calcium. You can get vitamin D through food, of course, as well as supplements or just spending time in the sun. No matter how you ingest vitamin D, it will help with the absorption of calcium in your body. The two easy ways to get vitamin D are drinking milk and getting outside in the sun. If you aren't a sun person or milk drinker, a Vitamin D supplement may be for you. Vitamin D is vital for bone protection and prevents them from becoming brittle. A lot of people notice body aches without knowing why they are occurring. Before you go running off to see a doctor when you feel an ache or pain, try increasing the amount of vitamins and minerals that you are consuming. Vitamin E is a great vitamin to start out with because it is safe and can help reduce the amount of toxins in your body. Though we may try to eat well, sometimes our budget doesn't allow us to. Vitamins and minerals taken regularly can help your body work the way it's supposed to in order to better burn the junk food you consume to stay healthier. Nowadays, minerals and vitamins are very important. Most of the foods that are for sale today at your local market are processed types, lacking many of the important nutrients needed for healthy living. Gain these nutrients from a good multivitamin. The most popular and effective vitamin, C, is easily delivered to your body by many of the fruits we eat, like oranges and lemons. If you don't get enough in your diet, a supplement is best. This vitamin is potent and can help with treating skin infections, acne, stomach ulcers, gum disease, and colds. If that's not enough, studies have proven that vitamin C also helps those with dementia and ADHD. An adult who would like to take a children's gummy vitamin, should take more than one. One gummy vitamin will not do the trick. Determine the right nutrition for you and multiply accordingly. But read the label carefully, as it can be a problem to take too many of them at one time, too. As you have seen from the article above, vitamins and minerals are important to you. These tips will go a long way to creating a healthier, new you. Pass on the ideas to others so they can benefit as well and enjoy a healthy life.

[massgrowth-nidaegerton8559-blog]

The Utilizes Of Creatine monohydrate For Muscle Mass Building

You can now build muscle mass. You may not know about it, however some weight training techniques may actually do the job, way too. All you have to do is usually to be aware of correct ways to get the outcome you wish. Read on to find out a few recommendations on the best way to create muscles. Focus your excess fat-coaching program on squats, deadlifts, and table presses. Many of these exercises are regarded as basics in the body building group since they have verified on their own efficient. They already have proven to improve energy, include mass to muscle groups, and boost your common degree of conditioning. Include these about three somehow at each exercise. Family genes are some of the most essential elements in body building size. There exists not a whole lot you are able to modify regarding your interior genes that form your whole body, nevertheless, you can improve the way you look by increasingly color. Many of us just do not have the systems that can have huge muscles, so take that and focus on better color. Massage the muscles regularly. You can do this by yourself by means of a foam curler, golf golf ball or another instrument which will help to relieve the rigidity of aching muscle tissue. You could even look at selecting normal massages with the shop. No matter what indicates you make use of you should make sure you loosen up individuals muscle tissue on a regular basis. To be able to properly obtain muscle tissue, you should have got a strategy, and a plan to perform that approach. There are various assets that one could make use of to determine which strength-instruction workout routines your strategy will include. You need to set up a routine which is simple to follow, and will not overwhelm you. Talk about your strategy using a professional instructor to make certain it can accomplish your targets. If you intend on employing any sort of creatine monohydrate dietary supplement to help you develop your muscle tissues, be very watchful, specifically should you use them for a long time of time. You need to avoid creatine when you have any type of renal system problems. Additionally, they are recognized to result in muscles area issue, coronary heart arrhythmia, and muscle tissue cramps. Teenagers should never get these dietary supplements. Utilize these dietary supplements in appropriate volumes and beneath the oversight of any medical professional. Make time to workout at least three times every week. In case you are only starting out, you need to limit you to ultimately 3 x, but as the muscle groups be more conditioned, try to get to the health club more often than that. When you be a little more knowledgeable, it is possible to improve your routines to become more often than once everyday, repeatedly per week. Whilst coaching difficult to construct muscles, be sure to consume plenty of sugars. Carbs offer your body with all the glucose that it requirements for electricity. When you're working hard you require power to thrive. Failing to take sufficient carbs may result in your system breaking down muscle to offer it with the proteins and carbohydrate food that it requires to live. Aim to keep a journal when following a exercise routine routine. Jot down the exercise routines you do, the number of collections and repetitions one does, and anything else regarding your exercise routine. You ought to make a note of how much relaxation you obtain every night and also your feelings throughout exercises. Writing down every thing that you can permits you to far better keep track of how you are carrying out each week. When you are lifting a huge free weight, it is very important you have a spotter. This really is somebody that is aware the program you are undertaking as well as recognizes if you are needing help. Frequently this person can be a type of fitness center buddy as well. Think about using strip packages when training. This requires carrying out as much representatives of any body weight as you can, and following accomplishing this, decreasing the weight by up to 20 or so to 30 % and planning to breakdown yet again. This technique may help you grow all those persistent muscle tissues that just won't increase anymore. Measure unwanted fat, not body weight. Do not get frustrated in case you are trying to build muscle mass and you may not see a change in your excess fat. You may shed pounds when you obtain muscle tissue, producing a body weight that is not going to alter. A better sign is calculating your whole body extra fat. In case your body weight is retaining steady (or even improving) whilst fat degrees are falling - you might be getting muscles. Consider astonishing sets of body building exercises. This method is extremely good for smaller muscles, including forearms and calves, that are inadequate. Staggered sets involve carrying out extra groups of these more compact muscle tissues although sleeping in between undertaking sets of your bigger muscle groups. An illustration of this really is undertaking standing calf increases in the middle bench presses. Creating muscle tissues it's very easily achieved if you customize a program and stick to it. There are several options for constructing muscle groups. Seek information and look into the most effective exercise equipment and methods to obtain the look that you would like. You may even use a exercise good friend which can help you enhance your result. You have an frustrating choice of exercise routine models or applications that you can consider. It is usually simple to forget about that not all methods are effective for all those desired goals or all sportsmen. When trying to grow muscular mass, take advantage of the good friend method method. This involves the two of you forcing the other within a diverse approach. One person competes a establish, and after that the individual moves the hand weights or pub on the body else. Aside from the time that you will be waiting around on the spouse in order to complete a establish, you may not rest. Psychological readiness is essential when trying to develop muscle mass. Before you begin any work out, it is recommended so that you can be sure you are in the appropriate intellectual status in order to exercise routine. Accidents occur when an individual is not really focusing on the exercise they can be doing. Focus is vital when hitting the gym. Creating muscle tissues it's very easily accomplished once you personalize a regimen and stay with it. There are many selections for constructing muscle groups. Do your homework and look into the best exercise resources and techniques to find the appear that you might want. You may use a workout buddy that will help you enhance your final result. This information has trained you exactly what it requires to easily develop muscle mass and improve your total well being. Now it is up to you to manage your body and initiate to teach it in the healthful, efficient approach. All you have to do is get moving today! Should you have any issues concerning exactly where along with how to utilize bodybuilding (site), you'll be able to e mail us from our own webpage.

[healthyworthyofficial]

What Is Skinny Fat? The Signs And Dangers Of Being Thin Fat

The term “skinny fat” gets thrown around a lot these days, but it sounds a little backwards and confusing…right? And let’s face it: The term itself is loaded, contradictory, and shame-y. But metabolism and weight-management experts admit that it does describe a very real health issue. People who might be described as “skinny fat” are often at risk of developing the same health issues as if they were medically grouped in the overweight or obese categories — they just don’t necessarily look like it from the outside. (Friendly reminder: You can’t tell what’s going on with someone’s health — physical or mental — just by looking at them.) Here’s what you need to know about the whole skinny-fat concept.

What does the term “skinny fat” even mean?

“Skinny fat” (or “thin fat,” as some people refer to it) isn’t a medical term. It’s a colloquial phrase usually used to describe people who appear to be thin but are actually carrying more fat than is healthful for their body type. So, while their body mass index (BMI) — which is based on height and weight only and does not isolate body fat percentage — may be in the healthy range, their percentage of body fat is higher than what has been deemed healthy for their body. READ MORE: Can You Really Target Fat Loss To A Specific Area Or Is That Total B.S.?

Wait, so do experts generally think skinny fat is a real thing?

Many do. “There are quite a few people that may appear to be lean visibly but, when you actually do an exam on them, carry quite a bit of fat,” says Dr Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital. “Normal body fat is between 21 percent and 33 percent for women,” adds Dr Vijaya Surampudi, an assistant professor of medicine in the division of human nutrition at UCLA Health. “If someone has a higher percent body fat of 36, 38, or even higher, that is concerning.” Unfortunately, body fat percentage is taken into account far less than BMI. BMI isn’t a great measure of your overall health — despite the fact that you probably still hear about it at your doctor’s office. Because BMI only factors in your height and weight and doesn’t break down your weight according to what is bone, or fat, or muscle mass, it doesn’t give an accurate picture, says Dr Avigdor Arad, director of Mount Sinai’s PhysioLab and an endocrinologist at Mount Sinai St. Luke’s. So, you can be in a healthy BMI group but be metabolically obese, and you can be in the obese group but actually be healthy metabolically. Confusing, yes. READ MORE: Your Weight Loss Struggles Might Be Genetic, According To Experts

What are the potential health complications associated with having a high body fat percentage, regardless of your body type?

Having a body fat percentage that exceeds what is deemed healthy for your body type “is associated with a high risk of disease,” says Dr Arad. But it’s not exactly having any fat that’s the issue. Experts believe that visceral fat (which deposits deep in the body around your organs, and commonly in the midsection) is particularly worrisome because it’s been connected to a slew of health problems, as Harvard Health reports. The other kind, subcutaneous fat, which sits just below the surface of the skin and you can pinch on your body with your fingers, isn’t thought to have the same health implications as visceral fat. (This might be due to how visceral fat causes an inflammatory response in the body in a way that subcutaneous fat does not.) To that point: One study published in the Annals of Internal Medicine found that normal-weight people who carried excess weight around their midsections had the highest risk of dying early, even when compared to people who had overweight or obese BMIs. People who have higher amounts of belly fat and visceral fat in general may be at a higher risk of developing insulin resistance, which can cause high blood sugar to develop, Dr Stanford explains. Having excess body fat regardless of your body type may also up your risk of developing other serious health issues like type 2 diabetes, cancer, liver disease, heart disease, and a decline in brain health, Dr Arad adds.

How can I gauge whether my body fat percentage is in a healthy range or not?

There are a few tip-offs that you might be carrying excess body fat that could be impacting your health — even if you are considered a normal weight at the doctor. These are just very general guidelines, though, to help get you thinking about your lifestyle habits that could be contributing to fat gain in particular.  You don’t exercise much. Take an honest look at your exercise routine: Are you striving for 150 minutes of moderate exercise a week? Are you exercising at all? People are more likely to be skinny fat when they skimp on exercise, says Dr Stanford, who assesses a person’s muscle mass, too. Your diet isn’t nutritious. While you’re thinking of your exercise habits, mull over what you tend to eat on the regular. “If you don’t exercise much and don’t have a great diet, you’re at risk, even if you appear lean,” Dr Surampudi says. Your waist circumference is high. You can also measure your waist circumference, Dr Stanford says. If it’s greater than or equal to 35 inches, there’s a chance you have excess fat, as visceral fat tends to deposit in the midsection. You’ve been relying on your BMI to tell you that you’re healthy. Keep in mind that your BMI won’t help with determining whether or not you have excess fat regardless of your body type. “BMI just takes into account height and weight — it doesn’t tell me about fat,” Dr Stanford reminds. You’ll need a workup from your doc that can measure your body fat percentage to really confirm whether you could be metabolically at risk of the health issues mentioned that may be associated with having a high percentage of fat. And only a doctor you know and trust can really help put your health markers and body fat percentage into context for you. Not every person develops the same health risks or sees the same health improvements when they gain or lose fat — and that’s important to keep in mind. So talk to your doc! READ MORE: Here’s Why It’s Important To Lose That Belly Fat

If I’m unsure whether my body fat percentage is in a healthy range or not, what do I do?

If you do want more info about your body fat percentage, your doctor may be able to run a few tests to see what your body fat percentage is, and they’ll help you go from there. A bioelectrical impedance analysis (BIA) can help, Dr Surampudi says; it uses a weak electric current to calculate the resistance in your body (and your fat storage). Underwater weighing, where the amount of water you displace is calculated to determine your body fat percentage, is also a good method, Dr Surampudi says.

How can I improve my health if I want to reduce my body fat percentage?

Please know: You’re *not* automatically doomed to develop scary diseases down the road just because of your body fat percentage. But Dr Arad says it’s a good idea to make some changes now to lower your potential risks for the future. Sure, most of these are pretty common-sense methods to live a little healthier, but it doesn’t hurt to hear them again. Eat plenty of fruits and veggies. Plant-based diets are proven to help people not only improve their overall health, but also maintain a healthy weight, Dr Stanford says. Opt for lean proteins. If you eat fatty meats most of the time as your source of protein, consider swapping out steak and burgers for leaner varieties like chicken and fish. If fatty meats are a staple for you, this dietary adjustment may help reduce your body fat, Dr Stanford says. Don’t forget whole grains. Reminder: Carbs aren’t bad or off-limits, but refined carbs like white bread and regular pasta are more likely to contribute to body fat gain than complex carbs like brown rice and corn, Dr Stanford notes. Fuel up with whole grains more often than simple, refined carbs. Move more. If you don’t work out now, it’s a great time to start. That doesn’t necessarily mean you have to go HAM in the gym if that’s not your style, but regular exercise (e.g., 150 minutes of moderate exercise a week), will go a long way toward reducing body fat, Dr Surampudi says. While you’re at it, try resistance training. Lifting weights or doing body-weight exercises is a great way to build up your muscle mass — and that can lower your body fat percentage, Dr Surampudi says. The more muscle mass you have, the more energy you expend (and fat you burn) even at rest. Get plenty of sleep. When you don’t get enough sleep, you’re more likely to snack on crummier foods and may not have enough energy to work out, Dr Surampudi points out. Try to reduce your stress levels. “Stress levels can contribute to excess weight storage,” Dr Surampudi says. While you can only do so much about your daily stress, try adding routine de-stressing techniques throughout your day, like using a meditation app or trying a few yoga poses when you wake up. If you’re concerned about your body fat percentage, talk to your doctor. They should be able to do diagnostic work and offer up personalised guidance regarding whether your health might benefit from losing body fat, plus how to actually do that in a safe and sustainable way that makes sense for you. This article was originally published on www.womenshealthmag.com  READ MORE ON: Health Health Advice Weight Loss !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';n.queue=;t=b.createElement(e);t.async=!0;t.src=v;s=b.getElementsByTagName(e);s.parentNode.insertBefore(t,s)}(window,document,'script','https://connect.facebook.net/en_US/fbevents.js');fbq('init','2162521310492989');fbq('track','PageView'); Source link Read the full article

[rongonk-blog]

the 3 week diet plan pdf

It's time to start losing weight when bodies are shouting "assist me to lose weight now." Your wellbeing begins to deteriorate and you're feeling the result of overweight. Check out our half day diet pdf today!

Many of us expect to getting the great physique we have dads and moms whenever we were more youthful. We flipped a lot of our old photos, admiring just how we glance then wishing our current overweight body was like what we should had before. To get to your "traditional shape", you will need planning, discipline and commitment to get it done.

When individuals begin to lose weight, they'll hurry in performing it and actually started to determine some results i.e. losing up 15 pounds within 3 several weeks. However, something gone wrong plus they stopped losing weight. What actually transpired? People may begin to lose focus or they just not have the passion to carry on on.

Out of this trend pointed out above, it's best that you simply lose weight fast in an early fast, before you decide to lose any focus. By losing weight fast in early stage of the weight loss journey, then you will be motivated to carry on your way. Also, you must have a great work out plan that you simply enjoy so that you will be motivated to carry on to reduce individuals pounds.

Here are 6 smart ways to enable you to lose weight fast during a workout session also to make sure you achieve your weight loss target:

1) Weight Lifting

Don't know that the muscle groups will use-up more calories when compared with your normal workout i.e. running and swimming? By doing weight lifting and building more muscles, you'll be burning more fat and therefore losing more weight. The metabolic process of the body increases as the build more muscles, and will also lead to continuous fat loss within your body. So, will this keep you motivated to complete more weight lifting?

2) Exercise carefully

When you're attempting to lose weight, be caution when you're exercising, particularly with a fitness center machines. If you're not acquainted with they, talk to the trainer. Don't take a danger exercising on machines that you're not acquainted with since you may hurt yourself.

Getting hurt may be the last factor that you would like to occur when you're attempting to shed individuals pounds. When you're hurt, you cannot exercise and should not move about. When that occurs, you might start to gain some weight. Exactly what you've labored on within the last couple of days happen to be wasted as you can see individuals growing pounds. You might lose motivation to carry on or else you may lose the momentum you've produced. The worst part is that you simply hurt yourself badly it hurts when you wish to workout again.

Even if you're in a position to continue your weight loss journey, your target weight will certainly take more time to achieve. You'll have to start once again and that's difficult. So, take precaution when exercising and slow lower whenever you feel you have overworked - always pay attention to the body signals.

3) Have a very good healthy diet

You've got a good workout program during a workout session, you work out and you're feeling good about this. However, remember there are 2 sides to losing weight - exercise and diet. You have to combine your exercise with a decent and healthy diet. It's useless should you exercise well, but they are participating in unhealthy food following the gym session. This can place a set-to your weight loss program.

After your gym session, drink plenty of water rather of using the soda which contained plenty of sugar. Sugar won't inflict best to the body because they have a tendency to create more excess fat. Also disseminate meals. Eat small portions every time for approximately 5 occasions each day. Using this method, you'll be growing the metabolic process within your body.

4) Have a very good arrange for your exercise routine

You have to intend on areas you need to work out. I understand many people will undoubtedly hop on any gym machines, begin to work out hard, thinking that they're doing a fantastic job in losing weight. This can be a wrong thinking.

You have to plan your exercise routine effectively. Be aware of every machine during a workout session as well as in what area could they be effective on. If you're not sure, then talk to a health club trainer. When you are aware how these gym machines affect the body, you will then be in a position to plan your exercise routine better. By planning your exercise routine, you'll accelerate to lose more pounds.

You need to only intend to work out three or four occasions each week and around 30-45 minutes per session. Should you work harder than this, it won't assistance to lose more fat. Never believe that the greater workout you need to do, you will be losing more weight. Think across the type of effective workout to lose weight.

Should you overworked the body, rather of losing more weight, you'll be burning less calories. It is because parts of your muscles will break lower should you overworked them. I've this wrong idea after i was youthful and visits gym nearly every day. How wrong I'm! Visit wisejug for more information.

5) Take dietary supplements

Wish to accelerate fat burning process during a workout session? Then you will want dietary supplements. To be able to assist you to use-up more calories, you can look at taking essential fatty acids, proteins and why protein. You have to particularly buy and take these nutrients because they are generally not present in your everyday food. Again, if you're not sure things to take, consult the trainer at the favourite gym. Never take weight loss supplements which promise a sky - instant weight loss with no workout. Individuals pills may work on short-term, it won't be consistent to lose weight. The easiest method to lose weight continues to be to mix a great planned workout having a healthy diet.

6) Have weekly goals

Always track how well you're progressing on weekly basis. If you don't track how well you're progressing, you won't know where you stand going. Monitor how well you're progressing and you will determine if your exercise routine works well.

Many times you perform the same workout for any couple of several weeks and you don't appear to lose weight. When that occurs, take a rest and analyse your exercise routine. Can there be anything that you could adjust to really make it more efficient or consult the trainer at the favourite gym to possess a more efficient workout.

Should you pay attention to the abovementioned steps to have an effective workout during a workout session, I am certain your is going to be on the right path to lessen weight as well as your body no more need to shout "assist me to to lose weight now".

So, continue remain consistent and work smartly in your gym routine rather to do things inside a disorganized and sporadic manner and i'm sure you'll achieve your weight loss target very quickly.

[thejonii007]

half day diet review

It's time to start losing weight when bodies are shouting "assist me to lose weight now." Your wellbeing begins to deteriorate and you're feeling the result of overweight. Check out our half day diet pdf today!

Many of us expect to getting the great physique we have dads and moms whenever we were more youthful. We flipped a lot of our old photos, admiring just how we glance then wishing our current overweight body was like what we should had before. To get to your "traditional shape", you will need planning, discipline and commitment to get it done.

When individuals begin to lose weight, they'll hurry in performing it and actually started to determine some results i.e. losing up 15 pounds within 3 several weeks. However, something gone wrong plus they stopped losing weight. What actually transpired? People may begin to lose focus or they just not have the passion to carry on on.

Out of this trend pointed out above, it's best that you simply lose weight fast in an early fast, before you decide to lose any focus. By losing weight fast in early stage of the weight loss journey, then you will be motivated to carry on your way. Also, you must have a great work out plan that you simply enjoy so that you will be motivated to carry on to reduce individuals pounds.

Here are 6 smart ways to enable you to lose weight fast during a workout session also to make sure you achieve your weight loss target:

1) Weight Lifting

Don't know that the muscle groups will use-up more calories when compared with your normal workout i.e. running and swimming? By doing weight lifting and building more muscles, you'll be burning more fat and therefore losing more weight. The metabolic process of the body increases as the build more muscles, and will also lead to continuous fat loss within your body. So, will this keep you motivated to complete more weight lifting?

2) Exercise carefully

When you're attempting to lose weight, be caution when you're exercising, particularly with a fitness center machines. If you're not acquainted with they, talk to the trainer. Don't take a danger exercising on machines that you're not acquainted with since you may hurt yourself.

Getting hurt may be the last factor that you would like to occur when you're attempting to shed individuals pounds. When you're hurt, you cannot exercise and should not move about. When that occurs, you might start to gain some weight. Exactly what you've labored on within the last couple of days happen to be wasted as you can see individuals growing pounds. You might lose motivation to carry on or else you may lose the momentum you've produced. The worst part is that you simply hurt yourself badly it hurts when you wish to workout again.

Even if you're in a position to continue your weight loss journey, your target weight will certainly take more time to achieve. You'll have to start once again and that's difficult. So, take precaution when exercising and slow lower whenever you feel you have overworked - always pay attention to the body signals.

3) Have a very good healthy diet

You've got a good workout program during a workout session, you work out and you're feeling good about this. However, remember there are 2 sides to losing weight - exercise and diet. You have to combine your exercise with a decent and healthy diet. It's useless should you exercise well, but they are participating in unhealthy food following the gym session. This can place a set-to your weight loss program.

After your gym session, drink plenty of water rather of using the soda which contained plenty of sugar. Sugar won't inflict best to the body because they have a tendency to create more excess fat. Also disseminate meals. Eat small portions every time for approximately 5 occasions each day. Using this method, you'll be growing the metabolic process within your body.

4) Have a very good arrange for your exercise routine

You have to intend on areas you need to work out. I understand many people will undoubtedly hop on any gym machines, begin to work out hard, thinking that they're doing a fantastic job in losing weight. This can be a wrong thinking.

You have to plan your exercise routine effectively. Be aware of every machine during a workout session as well as in what area could they be effective on. If you're not sure, then talk to a health club trainer. When you are aware how these gym machines affect the body, you will then be in a position to plan your exercise routine better. By planning your exercise routine, you'll accelerate to lose more pounds.

You need to only intend to work out three or four occasions each week and around 30-45 minutes per session. Should you work harder than this, it won't assistance to lose more fat. Never believe that the greater workout you need to do, you will be losing more weight. Think across the type of effective workout to lose weight.

Should you overworked the body, rather of losing more weight, you'll be burning less calories. It is because parts of your muscles will break lower should you overworked them. I've this wrong idea after i was youthful and visits gym nearly every day. How wrong I'm! Visit wisejug for more information.

5) Take dietary supplements

Wish to accelerate fat burning process during a workout session? Then you will want dietary supplements. To be able to assist you to use-up more calories, you can look at taking essential fatty acids, proteins and why protein. You have to particularly buy and take these nutrients because they are generally not present in your everyday food. Again, if you're not sure things to take, consult the trainer at the favourite gym. Never take weight loss supplements which promise a sky - instant weight loss with no workout. Individuals pills may work on short-term, it won't be consistent to lose weight. The easiest method to lose weight continues to be to mix a great planned workout having a healthy diet.

6) Have weekly goals

Always track how well you're progressing on weekly basis. If you don't track how well you're progressing, you won't know where you stand going. Monitor how well you're progressing and you will determine if your exercise routine works well.

Many times you perform the same workout for any couple of several weeks and you don't appear to lose weight. When that occurs, take a rest and analyse your exercise routine. Can there be anything that you could adjust to really make it more efficient or consult the trainer at the favourite gym to possess a more efficient workout.

Should you pay attention to the abovementioned steps to have an effective workout during a workout session, I am certain your is going to be on the right path to lessen weight as well as your body no more need to shout "assist me to to lose weight now".

So, continue remain consistent and work smartly in your gym routine rather to do things inside a disorganized and sporadic manner and i'm sure you'll achieve your weight loss target very quickly.

[lindafrancois]

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups

It is true: you really can’t outrun your fork.

I kept thinking about this – over and over – when speaking with Kyle, one of our Nerd Fitness Coaching clients.

You see, Kyle works for a non-profit that promotes bicycling as a major mode of transportation.

As part of walking the walk – er, cycling the cycle –  10 years ago Kyle gave up driving a car.

Instead, he gets around by biking, walking, or public transportation.

Since Kyle bikes most days, you might think all that riding would ensure he’d stay in shape.

However, you’re reading Nerd Fitness, which means you’re smart. So you know that people can’t outrun their fork…or out pedal their fork.

Like many others who struggle to lose weight, Kyle lived off pizza and other carb-heavy foods, which brought in a ton of extra calories.

Simply put, despite the crazy amount of exercise he did every day, he still consumed more than he was able to pedal away.

As we know from study after study after study, it is very difficult to exercise your way thin. This is why adjustments to nutrition are the key to a successful transformation.

Which is exactly what Kyle did!

I’m honored that Kyle is one of our 1-on-1 coaching clients, and that we were able to offer some tips on how to go about a vegetarian diet correctly, something many Rebels struggle with.

Switching up his diet is not the only accomplishment Kyle has made: he is also now crushing pull-ups!

Which makes me really happy.

You don’t need to hear all about it from me though: let’s bring in Kyle!

HOW KYLE STOPPED TRYING TO OUTRUN HIS FORK AND LOST 27 POUNDS

Steve: Hi Kyle! Thank you so much for taking the time to chat with me.

I’d love to hear from you about your past – Can you take us through a typical day before you started your journey with Nerd Fitness?

Kyle: My day would include an early morning to make breakfast and get the kids ready for school. Then I’d ride my bicycle to the office. I’d work all day – stopping to purchase and eat pizza or a sandwich for lunch. After work, I’d ride my bicycle home. Evening time would be spent hanging out with my kids until bedtime.

On days when I am traveling, substitute family time and school preparations with sitting in an airport or hotel. And I travel a lot.

Steve: Traveling can be grueling, especially when being on the road takes you from your family.

I find it interesting you bike to and from work. But from talking to you, I know it wasn’t enough to prevent you from gaining weight.

Can you tell us a little bit about your fitness journey prior to finding Nerd Fitness??

Kyle: For more than a decade, I’ve incorporated some physical activity and healthy eating into my daily routine:

I gave up driving a car as my primary mode of transportation about 10 years ago and rely on walking, biking, and public transportation to get around.

I’ve been a vegetarian for more than 15 years.

And I’ve engaged in other extracurricular activities like indoor soccer, running half marathons, or mountain biking.

I often thought that all this was enough to keep in shape without the need to adjust my diet or routine.

Steve: I hear ya – I can also see how it could be frustrating to do “all the right things” and not look the way you want to look for all that effort! You were already exercising, watching what you ate, and stayed active.

What made you decide that something needed to change?

Kyle: Last year, my wife lost 60lbs almost entirely by changing her diet.

In June, she and I had the opportunity to take a short vacation together without our kids.

We took a lot of photos during that trip and after looking at them – compared to her new, lighter, look – I realized how much weight I had personally put on over the last couple of years.

Starting a new job, moving the family across the country, and adapting to a new hectic travel schedule for work had left me 30 pounds heavier than any time previously in my life.

When we got back home, I started looking for local gyms and fitness programs that I could join, but none worked with my busy travel schedule (seriously, I travel a LOT) or weren’t convenient enough for me during the time I was home.

I didn’t want to give up the precious time with my wife and kids when I wasn’t traveling, so I began looking for alternative solutions and stumbled upon Nerd Fitness.

Steve: I’m so happy you made your way to our strange corner of the internet. We’re very lucky to have you as part of the Nerd Fitness community, and we’re glad you chose us to kickstart your journey, brother!

You’ve been working with Coach Matt M., what is he having you do?

Kyle: I asked Matt to design a workout that could be done either at my hometown gym or in any random hotel in the world with an unknown quantity of fitness equipment.

Because my environment was constantly changing, I needed a workout program that worked anywhere and everywhere.

I also stressed that my past anxieties about going to a gym centered around not knowing what to do – how many reps of what exercise, should I use the machines or not, is this too much weight or too little.

It was all just a bit dizzying.

Simply put, Matt provides a workout routine in three supersets that can be accomplished in about 60 minutes. Each exercise has one or more alternatives that can be performed depending on what equipment is available.

The supersets usually progress from core body routines, followed by heavy lifting, and concluding with lighter lifting that also engages a bit of cardio. The alternatives provided keep me on pace when I don’t have barbells or other equipment while on the road.

Since I spend about 50% of my time traveling, having nationwide access to my trainer has been a game changer.

Training while on the road works in most cases, and there have been some scenarios where the alternative training exercises Matt provided were essential to staying on track.

Being a NF client made that both easy and possible.

I’m proud to say I haven’t missed a workout since we started working together.

This has helped with the confidence that no matter where I am, I won’t fault in achieving my goals.

The consistency is paying off. For the first time in my life, I’ve been able to rock pull-ups! I’m the strongest I’ve ever been.

Steve: That’s great! Although I’m super-biased (I have a coach who programs road workouts for me too), I think NF Coaching is perfect for people who travel a lot. When you think about it, you have worldwide accountability and expertise!

What’s been the most important change you’ve made since starting this recent journey??

Kyle: Eating.

Like I mentioned before, I’ve been a vegetarian for a long time, but often resorted to carb-heavy breads, a dizzying amount of melted cheese, and chips to fill in the hunger between salads and quinoa bowls.

Matt helped me track my eating and make adjustments that still worked with my dietary preference.

Like the workouts, Matt also helped me design meal options for my busy travel schedule – protein bars and shakes – so I wouldn’t be driven to a slice from Sbarro between flights.

Being a vegetarian, I spend most of my effort maintaining consistent levels of protein intake. Since consuming protein comes along with either fat or carbs, balancing the amount each day was the biggest adjustment I made.

As we progressed beyond what foods I like to eat that work within those parameters, we began incorporating carb loading on workout days, intermittent fasting when I’m not traveling, and small dinner plate usage for portion control.

Steve: That’s amazing! I’ve written before that a common mistake vegetarians make is simply living off bread and pasta. I’m really happy that Matt was able to take an objective view of your diet and make some suggestions.

What’s a typical day for you like now? Workouts, diet strategy, and so on. Give us the details!

Kyle: On workout days, I’m normally at the gym by 5am. It’s early – but it just works for me to get the workout in first thing in the morning before my kids are awake or I go to work. The gym isn’t normally too busy then either.

After my workout, I skip breakfast and bike to my job. I’ll drink coffee and water all morning during work and usually have a light lunch around noon.

My recent go-to is a plate of raw veggies with hummus and hot sauce. A couple of hours after that I have a protein shake as an afternoon snack. Then I’ll bike home from work and begin cooking dinner for the family. This is usually my biggest meal of the day. Often it includes eggs.

We’ve also been experimenting with using cauliflower in all its forms. Since my wife is continuing the diet plan that helped her lose 60lbs, it’s really easy to keep on track by eating together.

Steve: It sounds like you have a solid routine: you’re very active and prioritizing nutritious meals. Great job dude!

Besides your routine, what else has changed about you?

Kyle: I’m definitely able to wear clothes I couldn’t have worn a year ago. Now that I’m smaller and weigh less, trying on clothes really makes me aware of how heavy I had gotten.

There’s also a joy in sharing this transformative moment with my wife.

We are both working on our selves side by side, and it adds a level of support that I find really helpful when all I want to do is eat an entire cheese pizza, lol.

Steve: I love that you guys are supporting each other – and I can’t wait to see where you are a year from now!

Do you have any words of advice for somebody who just starting out on a weight loss journey? What if they’re considering a change, but not sure where to start?

Kyle: Coach Matt helped me realize a person doesn’t have to make all the drastic changes overnight.

To anybody starting out, going one step at a time is easier than trying too much, too fast!

Even though I was prepared for a bigger shock, Matt’s coaching eased me into new routines and only after I demonstrated a commitment to those did he offer something new.

And honestly, that’s been really helpful when it comes to eating.

Also, if you travel, a remote coach you can access from anywhere is awesome! It turned out to be exactly what I needed.

Steve: Traveling can be tough to maintain healthy habits, so I’m glad you found a solution that works for you.

Okay, I’ve got to ask: where do you plant your nerddom flag?

Kyle: I’m all in for Star Wars (and a minor participant in most other fandoms).

The family and I attend cons on a regular basis and are trying our hand at cosplay for the first time this year!

I’ve also got a huge vintage Star Wars action figure collection that my kids and I add to regularly.

Steve: A Star Wars collection you let your kids even look at? Dad of the year… Some fathers won’t even let their kids in the same room as their collectibles.

Where do you go from here Kyle? What goals and habits are you still working on?

Kyle: We’re definitely working to lose a few more pounds, which would bring me down 30lbs! We’re tackling this mostly through the addition of interval cardio training and small diet alterations.

Additionally, we’re working to reach some interesting physical fitness goals.

I’ve never been able to do a pull-up, but now I’m doing two each workout (and working towards more).

I’m not sure what we’re working on next, but I’m looking forward to the next steps at getting there.

Steve: YES! Welcome to the “I love pull-ups and want to tell the world” club. It’s the best club.

Thank you so much for taking the time to share your story with us Kyle! Best of luck to you and the family!

THE 5 KEYS TO KYLE’S WEIGHT LOSS AND LEVEL UP SUCCESS

In speaking with Kyle, I realized he had a few key traits that helped him succeed where many others fail.

Lots of people try to get in shape.

Many of them have a lot of the same obstacles to overcome as Kyle:

A crazy travel schedule.

Responsibilities as a new dad.

A diet too dependent on carb-heavy foods.

What’s special about Kyle is not the challenges he had to face. We all have unique barriers in our lives.

What’s special about Kyle is how he went about systematically overcoming those barriers.

In speaking with him, and analyzing his choices and decisions, I think there are five traits that set Kyle apart.

Here’s what we can learn from Kyle’s success:

#1 KYLE KNEW WHEN TO ASK FOR HELP

There’s nothing quite like a spouse or partner or friend who is crushing it to motivate you to make some changes.

Kyle’s wife decided to get in shape after having their two kids – she created a plan, stuck to it, and lost 60 pounds.

When checking out photos from a recent vacation, Kyle knew his wife was on the right track.

He, however, was not.

But he didn’t know what to do: he was already eating the way he thought he should, he was biking every day, and staying very active. The results just didn’t match the effort.

And he was also stuck due to his work schedule: Traveling made any kind of fixed routine impossible. What does one even eat at an airport that isn’t pizza?

Kyle knew things had to change, so he decided to ask for help from a professional. A professional that spoke his language: a dad that loved Star Wars.

That extra pair of eyes from Coach Matt – a father of 2 (and huge nerd), which allowed Kyle to see things in a whole new way.

Asking for help was a great first step, and then he did something many people forget: he actually LISTENED!

#2 KYLE LEARNED YOU CAN’T PEDAL YOUR WAY THIN

When people want to get in shape, they often think that hours of cardio is the answer.

They’ll start a running routine, or buy a treadmill, or even start biking to work.

While exercise and movement are critical for heart health and overall happiness, we here at Nerd Fitness know “You can’t outrun your fork.”

I think it’s super awesome that Kyle works to advocate cycling as a major mode of transportation. More bikes on the road and fewer cars is great for everybody involved  – including the planet.

However, Kyle learned a valuable lesson: biking miles a day, in of itself, is often not enough to get in shape – unless it’s combined with changes to nutrition too.

We highlight over and over here at Nerd Fitness that 80%-90% of the weight-loss equation comes down to a proper diet. After gaining 30 pounds as a new dad, despite pedaling his bike every single day, Kyle knew something had to give.

He lost weight – though I think maybe 1 of those pounds might be from trimming his beard! Ha 🙂

#3 KYLE ADJUSTED HIS PLANT-BASED DIET

While Kyle spent a lot of calories riding his bike everywhere, it wasn’t enough to overcome all the calories he was eating in bread and pasta.

Kyle tried whenever possible to eat healthy vegetarian dishes like salads and quinoa bowls, but they never satisfied his hunger This led to him eating bread along with “a dizzying amount of cheese” to hold him over until his next meal.

So although weight loss come down to calories in and calories out, the quality of the food can really impact how easy or tough it is to stay within your calorie goal for the day.

It took an outside pair of eyes, from Coach Matt, to point this out to Kyle.

Now, Kyle prioritizes a healthy plant-based diet.

He skips breakfast and snacks on veggies and hummus and a protein shake during the day. His big main meal at night will often include eggs, a great protein source for those on a vegetarian diet.

The fiber from the plants and the protein from the eggs help keep Kyle full from meal to meal. So he can bike around town and not be tempted by the pizza joints on every corner.

#4 KYLE MADE THE ROAD WORK FOR HIM

Traveling can make getting in shape challenging.

Your normal routine is thrown out the window.

Instead of cooking your own meals in your kitchen, your dependent on restaurants. Instead of having access to your normal fitness facility, you get the rundown treadmill the hotel keeps so they can say they have a gym.

Here’s the thing though: you don’t need a gym to train. You can work out in a nearby park, find an empty playground, or even just do bodyweight exercises in your hotel room.

The important point is consistency. To not lose momentum on the days you’re away from your home.

With Matt’s help, Kyle developed a plan on workouts to do from anywhere.

If he’s at home?

Perfect, he’s off early to the gym to crush his training.

If he’s traveling?

No problem, Matt built workouts that don’t require any equipment whatsoever.

No momentum is lost.

If you live on the road, don’t let it become an excuse to not train. If half your days are spent in hotels, that’s plenty of time to continue growing stronger.

Make exercise your one constant when living out of luggage.

#5 KYLE HAS A SUPPORT NETWORK

I’m so happy that Kyle’s wife is also on her own journey, going about things her own way. They’re also supporting the heck out of each other!

This means it’s two heads in the kitchen instead of just one.

When Kyle has to wake up early to hit the gym, his wife understands (and vice versa!).

They both want to prioritize their health, for their own future and the future of their children. Having someone in the house whose on the same fitness journey is a godsend.

Plus, it’s not the only support Kyle has.

His coach, Matt, also has his back. This non-judgemental extra pair of eyes proved critical.

Matt helped Kyle see, with a little bit of adjustment, his vegetarian diet could be a tool for weight loss. Matt helped Kyle create a plan for the gym, so he could get in, know exactly what to do, and get out.

Matt adjusts Kyle’s workout on the fly depending on his travel schedule for the upcoming month. Every day, Kyle wakes up, looks at the NF App, and knows exactly what he needs to do.

The lesson: if you can, find a fellow Jedi or a Jedi Master!

Maybe your spouse has expressed interest in getting in shape.

Maybe you have a brother or sister or roomate who wants to start strength training, and you two can share your progress with each other.

Maybe you have a coworker who also wants to go for walks at lunch with you.

Or perhaps you can hire expert guidance, like a coach, to help make plans and recommendations for you to hit your goals.

A companion can be a lifesaver for when things get difficult, so team up – even if it’s just for accountability!

WHAT SMALL CHANGES CAN YOU MAKE, LIKE KYLE, TO LEVEL UP YOUR LIFE?

The great thing about Kyle’s transformation, is he is still Kyle!

Kyle still takes his bike to work every day.

Kyle still follows a vegetarian diet.

And Kyle still shares his love of Star Wars with his kids, because kids should know about Star Wars.

Sometimes, you don’t need to do a complete life overhaul to level up your life.

Sometimes, an outside pair of eyes can point out some key changes you could make, to help you reach your goals.

No matter where you are on your fitness journey, I would encourage you to think about what made Kyle successful:

It’s okay to ask for help. You don’t know what you don’t know. Asking an expert to take an objective review of your life can be immensely valuable.

You can’t peddle your way thin. I wish getting in shape was as simple as biking to work. While it is a great lifestyle habit, diet will still be 80-90% of your success.

Be careful with a vegetarian diet. Vegetarian or not, you still need to know what you’re eating! A salad and quinoa bowl can be vegetarian, but so can pizza and donuts. You can absolutely do a vegetarian or vegan diet incorrectly. So, don’t do that!

Don’t lose momentum on the road. Staying fit while traveling can be tough. However, if you make a plan, it’s an obstacle that can be overcome.

Don’t make this journey alone. If your spouse wants to get in shape with you, great! Take them up on it! If this isn’t an option, a coach can also be a great accountability partner.

If you related to Kyle’s story, seemingly doing the right things without making any progress, think about what you can do differently.

Start by testing your assumptions:

Maybe running on a treadmill for an hour isn’t enough to burn the calories from all that pizza at lunch.

Maybe a vegetarian diet should include vegetables.

Maybe pull-ups are the best. I know Christina, another coaching success story, agrees!

As we learned from Kyle, an outside pair of eyes can be really useful for analyzing your routine. Sometimes it’s hard to look at ourselves objectionably.

Depending on your current situation, our 1-on-1 NF Coaching Program might be just the extra pair of eyes you need! Someone who can learn your life, understand your individual obstacles, and make a plan for success!

Want to learn more? Go ahead and click on the box below and schedule a call with our team!

No matter what you do, here’s what I want you to take away from Kyle’s story:

Diet is everything. You can still gain weight even if you bike to and from work. If you aren’t making the progress you’re after, look into a different nutrition strategy.

Make small changes, but make changes. Are you frustrated that what your doing isn’t working? Try something else this time!

In a year and a half, by focusing on the above two points, Kyle got within 3 pounds of his goal weight (27 pounds down at the time of this writing).

If you started focusing on your diet with small sustainable changes, I promise you in 18 months, you’ll be closer to your goal than you are today.

The important thing?

Start!

Not tomorrow. Not next week.

Today!

-Steve

PS: I want to give a special shout out to Coach Matt, who provided the non-judgemental pair of eyes Kyle needed to level up his life.

If you are somebody that wants to have your own Yoda guiding you in the ways of the Force, check out or 1-on-1 coaching program, and I could be sharing YOUR story this time next year!

PPS: Speaking of success stories…If you’ve had success with any aspect of Nerd Fitness, whether it’s our free workouts, Academy, or Coaching, email us! Send your story to contact(at)NerdFitness(dot)com and let us know so we can share your adventure with the galaxy!

How Kyle the Vegetarian Lost 27 Pounds and Started Crushing Pull-Ups published first on https://dietariouspage.tumblr.com/