Saturday, August 19, 2017

Personal Training studio in Manesar

Where is our personal training studio?


Personal Training has now teamed up with Health and Fitness, and offer all our personal training services in a large private studio.
Would you like to train in a private fully equipped personal training studio? We now run sessions at AM Fitness manesar
AM FITNESS is a fully equipped gym that  offers personal training sessions and small private group training.
  • A private personal training studio
  • The latest and best equipment available in the health & fitness industry
  • Specific training programs based on your current goals
  • 17+ years in the Fitness industry
  • Remedial massage and physiotherapy professionals available.

The benefits of studio personal training:

  • Personal and private sessions
    Train in your own private facility and away from the busy gyms! We understand some people are uncomfortable training in front of an audience so that’s why our studio is a private training facility that gives you the perfect opportunity to have an experienced personal trainer concentrate entirely on you and your goals in an environment that feel safe and comfortable for you.
  • Gyms can be very intimidating and confusing for beginners.
    Walking into a gym for the first time can be rather overwhelming and it is very easy to become intimidated by all the big and confusing equipment. Nothing churns up feelings of anxiety like a gym filled with massive, body building males and super fit females in their designer workout gear. This is never a problem when you are training in our facility as we are not open to the general public so it is only personal training clients who are using the facility under the guidance of their personal trainer. We are there with you every step of the way!
  • Learn new and exciting ways to train with the latest and best equipment in the health and fitness industry
    There are endless ways to exercise and you certainly don’t need to use only big clunky machines to help you. Our experienced personal trainers are constantly learning new ways to train the body and with access to a fully equipped private gym we can maximise your results.
  • Treated like a person and not a number
    Most gyms want as many people through the door as possible and have everybody signed up to long term contracts. Once signed, the average person will receive a generic workout program to follow together with a quick tour of the gym and then you’re on your own. Our studio personal training sessions are private and personalised with experienced trainers whose number one focus is to help you reach your goals in our private gym.
  • No start up fees
    Most gyms have start up fees or will advertise ‘no start up fees’ with the catch that you must then be locked into a long term contract. With AM FITNESS Personal Training its plain and simple, you pay for only your training sessions and there are NO LONG TERM CONTRACTS!
  • Deliver a positive return on your investment
    Even though a personal trainer is always there to continually push and motivate you, training with a friend or partner is a great way to give you that extra kick. It is often quite hard to train with a friend or partner in an overly crowded gym and it can also be difficult to arrange a time that suits both of you to get to and from the gym and to pick a gym that suits your work and home locations. We are very flexible with times and operating hours at the private personal training studio.




Tuesday, June 27, 2017

Few Grooming Secrets from Personal Trainers


You may be a total pro in the weight room, but do you know how to handle yourself once you hit the showers? It turns out personal trainers are a fantastic resource on how to achieve excellence beyond pumping iron. These guys dedicate their entire lives to performing at their best and that includes how they look. So go beyond the stereotype and find out what your local trainer can teach you about male grooming.  It’s totally cool to compliment another guy, especially when they are striving for that next level.


Body Grooming

 Body hair and working out don’t always go hand in hand. Body hairs can weave themselves awkwardly into dry fit shirts, and chaffing is a real issue when you add sweat. Instead, many personal trainers opt to go clean shaven to absolve them of these noob gym problems. During competitions, especially, you will see bodybuilders shave from the neck down to show off their muscle definition. If you want to show some flesh this summer and look your best, a quick chest trim could score you a hot date.

Tanning

 If you have ever seen a bodybuilding competition, one thing that often stands out before the bulging biceps is the impeccable tanning on display. Sunless tanning is a smart choice when you want to look bronzed and golden. You don’t need to take it to extremes, but many PTs will tell you that a tan can take pounds off your figure and make you look more attractive. Use this cutting cheat if you want to look lean this summer, and start at level 1 to gauge where you want to end up.

Personal Hygiene


 Have you ever noticed how bad your personal trainer smells? No? Then take note. They spend all day in the gym and don’t offend anyone with their body odor. This isn’t because they just stand by the equipment, any great PT works out between clients, but because they have a solid personal hygiene routine that enables them to stay fresh. Clean clothes. Deodorant. Regular showers. Talc powder. And go below the belt too. Nothing will repel a hot gym girl faster than your lingering odors.

Facial Hair


One thing that personal trainers pride themselves on is attention to detail, which is why they trim their nose hairs (clients look at them from every angle) and shape their eyebrows. These subtle grooming hacks give you a flawless appearance. Anytime you have a face-to-face convo with someone they are paying attention to those minute characteristics, whether they realise it or not. Building trust is an important skill for personal trainers and having a well-groomed face subconsciously builds this relationship.

Sweat Free Style

 Your personal trainer doesn’t want hair products running into his eyes all day and neither do you. If you plan to workout, look for a product that is lightweight and won’t run. We prefer to switch over to a pomade that will give you hold without blinding you during a workout. This is also a safety conscious tip that could save your life. Just because you workout doesn’t mean you don’t have to give up being stylish, plus look at those after gym selfies. Step up.

Wash Your Face

 Notice how your personal trainer isn’t an acne ridden crater face, now look back to you. Do you have red dots around your hairline, are you prone to breaking out? It could be your gym routine. Sweat needs to be washed off immediately after your session. Otherwise, it will clog your pores and irritate your skin. Personal trainers wash their hands regularly and know not to touch their face while working out, or after touching equipment. These can be ridden with germs and bacteria.

Trim Your Nails

 When you are working with heavy equipment, it’s important that your can grip and remain dexterous. Long fingernails quickly turn into a disaster if you catch them on something. Instead, keep nails trimmed back so you can focus on your deadlifts instead. Your trainer is accustomed to shaking hands of clients all day long and wants to make people feel at ease. Long fingernails on men generally make people feel queasy. Be sure to use a nail clipper, and don’t just chew them off. Gross.

Sunday, June 4, 2017

8 Ways to Stay Lean Through out the Year Round

During the seasons of chilly and cool days, the desire to hide beneath sweaters and jackets becomes irresistible. But it doesn't have to be all or nothing—you can keep shredded even when the sun goes down during the colder months.
Win the war on winter by following these simple tips to help keep the pounds off as the months pass by.



1. DITCH THE EXCUSES

People use bad weather as an excuse to go soft both on their workouts and bodies. But, as we say in the military, "Rain won't hurt you, but bullets will!" Don't let a little slush stand in your way. Go to the gym and make yourself bulletproof, no matter what is falling from the sky.
Also, make the clear distinction between exhausted and lazy. When I don't feel motivated, I ask myself if I'm legitimately tired or if I'm just being complacent. If I've trained to the point of exhaustion, then I take a day off to recover. After all, recovery is imperative when trying to stay shredded, since your body needs time to rebuild.
But, if I catch myself being lazy, I remember that no one has ever regretted doing a workout, and I get my butt to the gym. It's OK if you can't bring 100% intensity each and every time you hit the gym—the only bad workout is the one that didn't happen at all.

Another common reason to make excuses boils down to boredom. When I feel like vegging out instead of putting in work, I consider whether I'm sick of my routine. Changing up variables such as rep range, frequency, body-part pairings, rest periods, and tempo can rejuvenate your workout. This way you'll be more likely to go to the gym and train as hard in January as you did in July.
Whether it's getting up early to work out, making conscious decisions about your diet, or committing to train at a certain time during the day, it's important to maintain your good habits, even when summer ends. Stick to your guns, and you'll be leaner for having done so.

2. TRACK YOUR MACROS

Knowing what, how much, and when to eat is vital to keeping your summer body year-round. If you go from consistently weighing out your grams, milliliters, and ounces to optimistically eyeballing two tablespoons of peanut butter and teaspoons of dressing, you'll likely slip back into poor nutritional habits. If you don't know what's going into your body, it's very difficult to tweak your nutrition to meet your goals.
I keep track of my protein, carbohydrate, and fat intake regularly to ensure I'm always on point. 

3. KEEP UP THE CARDIO

Keeping a solid cardio routine year-round gives you the flexibility to have a slightly more forgiving diet. Now, I'm not talking about an all-out pizza, pasta, and brownie meltdown, but increasing your caloric expenditure through exercise does give you slightly more room to play with your food intake.

The kind of cardio you do is totally up to you, but personally, I like to go for an early-morning walk. 75 minutes, a few times a week is a convenient activity I can easily incorporate into my routine to get my heart rate going.
I also like to do occasional high-intensity interval training (HIIT) on the treadmill. I set the belt to 11 miles per hour and do 30 seconds on and 30 seconds rest for ten rounds. HIIT is great for burning fat, especially when you're short on time but don't want to bypass cardio. Be sure to choose a form of cardio that you enjoy so you'll be engaged—rather than just obligated—year-round. Aim for 2-3 sessions per week, and you'll hold on to that summer shred a little bit longer!

4. KNOW YOUR TDEE

Some people fail to maintain their summer bodies because they take extreme measures to achieve it, like doing endless amounts of cardio and restricting calories far below what's maintainable. Though they might achieve great results in the short term, they ultimately fail to sustain that routine and lifestyle.
To properly fuel your body for your workouts and everyday living, you must know how much energy you need. This can be discovered by using a total daily energy expenditure calculator (TDEE) that takes your height, weight, and activity level into account to give an estimation of the calories needed to maintain your physique.
Once you calculate the number of calories needed to sustain your body, break that number down into smaller meals and snacks. Personally, I like to eat three large meals, two snacks between meals, and one bedtime snack.
Your meal frequency might change depending on your plans for the day. If you're going out for a nice, rich meal, account for that by slightly reducing your calories throughout the day. Don't cut any meals out completely; that will slow down your metabolism. Just shuffle your macros around a bit so that you can stay on track without drastically changing your plan.

5. EAT PROPERLY AROUND YOUR TRAINING

It's also important to fuel yourself properly before and after a workout. This is where a lot of people falter. Either they don't eat enough calories before a workout to stay energized, or they fail to refuel post-workout when their bodies need the most nutrition.

I train in the morning, so breakfast is my pre-workout meal. before I hit the weights, I'll have a cup of oats with almond milk, a teaspoon of peanut butter and cinnamon, and  protein shake. I always recommend having some protein before training—either with carbs or fat or both. Not only will this give you energy throughout your workout, it'll help jump-start the muscle repair and recovery process.
Try out different combinations and see what provides you with the most energy. Remember, what works for one person might not work for someone else. After working out, I have another shake and some Skittles.
Post-workout is the best time to have high-glycemic foods, since they're immediately converted into glucose and go toward replenishing glycogen stores and repairing muscles. I take advantage of this window to satisfy my sweet tooth with a handful of candy—within moderation, of course.

6. LIFT HEAVY

Lifting heavy means a number of things. First, you'll continually challenge yourself, pushing your limits and demanding that your body perform better each and every day You'll also add muscle, which boosts your metabolism daily. Most importantly, lifting heavy causes hefty metabolic stress, which allows you to continue burning calories even after your workout. This means you'll stay leaner and meaner, regardless of the season.
I also like to have a bedtime snack. Not only does it calm any late-night cravings, it also gives my body the fuel needed to repair and rebuild my muscles, keeping my lean mass high and my body fat low.
I recommend implementing a plan of action in which you steadily increase your load. Just be sure to track the weight you use. Constantly trying to improve your lifts—whether that be breaking your own personal record or limiting rest time between sets—will keep you motivated and on track. This will give you a tangible goal to strive for as you forge through the cold months ahead.
I usually work in three ranges: my 8-rep max, my 10-rep max, and my 12-rep max. I cycle through these ranges from week to week or month to month, depending on my goals.

7. BE ACCOUNTABLE

Need help keeping your shred? Become accountable for your actions! Finding a gym buddy or training partner is a cost-effective way to stay on track. Your partner should have similar goals, strength, and endurance levels. Of course, you want to find someone who will push you, but you don't want to be working with Minnie Mouse if you're Godzilla—or vice versa.

Setting goals is another way to stay accountable and motivated. I like to give myself specific dates and goals throughout the year to keep me on track. Whether it's a photo shoot, competition, or 10K run, I set out to do it with complete intention and purpose. Having a set start and finish helps me stay strong for the course.

8. EMBRACE AN OFF SEASON

OK, so this isn't really a way to keep your shred— it's more of a simple thought. We go to the gym and fuel our bodies to grow and progress, and part of that progress is building more muscle.
The most effective way to build muscle is having a calorie surplus, and when you stay in that surplus phase long enough, you'll eventually put on a little body fat. This is not always a bad thing: it enables you to build and grow, increases your strength, and, most importantly, enables you to eat more food and grow even more.
When I'm in my offseason, which typically lasts 8-12 weeks. I try to relax and keep my calories high. My offseason calorie intake is between 3,600 and 4,000 calories: 25 percent protein, 45 percent carbs, and 30 percent fat.
This keeps me sane and also fires me up when it's time to get shredded again. When I am getting into shred shape, I decrease my intake to 2,900-3,300 calories a day and cycle my carbs until I reach my goal level of lean. Once I reach that point, I keep my macros the same and manipulate my fats instead. The foods I eat don't really change—just the amount I take in at one time.
So, as hard as it may be, realize that it's OK to temporarily "kiss your abs goodbye"—especially if it means looking twice as good next year!



Saturday, May 13, 2017

How to Boost Testosterone for Increasing Lean Muscle Quickly


Testosterone is the hormone that controls muscle growth in men. It is not just the hormone behind your sex drive and erections but is also responsible for giving you that angular physique. Testosterone is not just important for muscle growth but also has a huge fat burning effect in the body.
Bodybuilders strive to increase their testosterone levels so as to increase muscle mass in their bodies. Here are some effective ad safe ways to boost testosterone naturally:
How to Boost Testosterone for Increasing Lean Muscle Quickly
How to Boost Testosterone for Increasing Lean Muscle Quickly
1. Squats
Though squats are one of the most difficult exercises, they are great for increasing testosterone levels. Your thighs are a large muscle group and barbell squat is the king of all exercises when it comes to increasing testosterone. However, you need to do it with the right intensity to get a hormone boost.
Ideally you must lift weight with which you can do just about 8-10 reps in one set. Secondly, it is important to give a short rest of just about 30-40 seconds in between reps for the maximum boost.
2. Get Enough Rest
Though a good workout is important to increase testosterone and build muscle, it is equally important that you get enough rest. Lack of sleep can elevate stress levels in your body and this can lower testosterone. You must make sure that you sleep for at least 7-8 hours each night.
It is important to keep in mind that your body produces testosterone and HGH during deep sleep. Lack of sleep can interfere with this secretion and lead to a drop in both testosterone and HGH levels. Thus, you must try to hit the bed early and sleep peacefully each night.
3. Try Shilajit
I am sure you must have heard of herbs like tribulus terrestris but shilajit is one herb that is supposed to be even better than tribulus when it comes to increasing testosterone.
It is used in a variety of Ayurvedic medicines to treat various kind of sexual and health problems in men. Try this herb if you want to get a testosterone boost.
4. Try a Natural Testosterone Supplement
Natural testosterone supplements are highly effective for increasing testosterone. Some of the best testosterone boosters include ingredients such as tribulus, tongat ali, l-arginine, muira pauma, maca etc.
Though there are a lot of testosterone supplements in the market, some of the best ones are formulated with input from professional bodybuilders. Such supplements are supposed to be of better quality and can increase testosterone more effectively without producing any kind of negative side effects.

Sunday, April 16, 2017

Why Is Muscle Endurance Important ?



Because your muscles are working all day long, they need to be able support resistance for an extended length of time. Throughout most of your day, this resistance is your body weight. By improving your muscular endurance, you not only improve your muscles' capabilities to contend with your daily activities, but you also help your muscles get through longer workouts at the gym. Consult your doctor before beginning any new exercise regimen.
ANIL KUMAR ACSM Certified Personal Trainer® (CPT)


In Life

Increasing your muscular endurance will make everyday chores and tasks easier. Training muscular endurance will increase your stamina as well -- you'll need less exertion in going from your job to playing with your kids, for example. You will find that performing repetitious physical activity -- such as gardening, raking leaves and washing your car -- will become less fatiguing, too. According to the American College of Sports Medicine, increasing muscular endurance will also limit injuries sustained from physical exertion and from the overuse of active muscles throughout the day.

Bone and Joint Integrity

Muscular endurance goes further than just improving the health of your muscles. Muscular endurance training has beneficial effects on bone and joint health, too. These effects may decrease the risk of osteoporosis and bone fractures,This is because greater changes in bone density occur when you exercise muscles via repetitious compressional stress. For example, you affect the spine, hip and leg bones and joints when performing squats. Muscular endurance training also makes a continuous and lengthened impact on the muscles, so your bones will also be trained for continuous and lengthened resistance, too.

In Sport

Muscular endurance will benefit your athletic and recreational activities. Developing muscular endurance will allow you to perform activities for longer before fatigue sets in. If you ever wanted to run a little farther, hike an incline a little longer or jump for that rebound in the last minutes of a basketball game but could not due to muscular fatigue, boosting your muscular endurance will benefit those types of situations. After muscular endurance training, your muscles will be able to sustain a load -- such as your body weight or a back pack -- for longer periods, and they will do so more efficiently.

How to Train Muscular Endurance

Perform resistance exercises — such as body weight, weightlifting or plyometrics — for 12 or more repetitions per exercise when training muscular endurance, Perform two to three sets of each exercise, and rest 30 seconds or less between sets. Use 67 percent or less of your maximum one-repetition lift for exercises when lifting for muscular endurance.

Sunday, April 2, 2017

Some Vegetarian foods For Muscle Building





Muscle building and vegetarian foods don’t go quite hand in hand because protein is the foundation of muscle building and some of the richest sources of protein are non-vegetarian such as lean beef, pork, turkey and fish. So, does that mean vegans and vegetarian don’t stand any chance of building muscles? The answer is “Yes they do”. Consider some of the most powerful and muscular animals like horses, oxen and gorillas; they are all herbivorous. The diet for muscle building should be planned in such a way that there is always a calorie surplus even after calories are burned through exercise and resistance training. Vegetarians and vegans can get the required nutrients from whole grains, nuts, seeds, fruits and vegetables.


3: Most Important Nutrients for Muscle Building

Carbohydrates

Carbohydrates are a crucial source of energy for the body and the best muscle building foods must be rich in carbohydrates. Complex carbohydrates like whole grain breads, pasta and cereals are slowly digested to provide a continuous, slow release of energy for a long time

Fats
Although, fats are misunderstood by most people, healthy fats have many beneficial effects on health. Lipids (fats) are the best source of energy with over twice as many calories per gram compared to proteins and carbohydrates.


Proteins:Bodybuilding foods should provide a constant supply of protein throughout the day for promoting muscle growth. Proteins are formed by amino acids and amino acids are the building blocks of muscles and tissues. Muscle growth and repair of muscle tissues is impossible without amino acids.


Some Best Vegetarian Foods for Muscle Building

Nuts

These crunchy and delicious snacks are packed with protein and healthy calories which make them one of the best body building foods. Nuts such as almonds and cashews are loaded with protein, fats and fibers, which help you in getting those surplus calories even after sweating it out in the gym.
One cup of almonds contains 30 grams of protein, and 71 grams of healthy fats and an ounce of cashew contains 150 calories. Nuts for health are extremely portable, which makes them one of the most easy munching foods that you can enjoy any time during the day.

Quinoa

Quinoa is a complete food for muscle growth which contains all the 9 essential amino acids that the body cannot produce by itself. It is also rich in proteins and complex carbohydrates, which work as a steady source of energy through strenuous workout sessions. Quinoa can be cooked just like rice but are actually the seeds of a leafy plant.One cup of cooked quinoa has 8 grams of protein. Research shows that quinoa promotes the production of growth hormone factor-1 (IGF-1), which is important for gaining muscle mass and strength. It is also laden with iron, calcium and magnesium that are essential for regulating muscle tone.

Beans and Legumes

Beans and legumes such as chickpeas are some of the most effective protein-rich foods that can be incorporated in the vegetarian diet for muscle building. Just a cup of chickpeas contains 40 grams of protein, 121 grams of carbs and 7.7 grams of unsaturated fat.
Beans such as kidney beans, pinto beans, etc. are loaded with proteins and fibers that not only improve bowel movement, but also boost up insulin response, that is essential for muscle growth as it increases the absorption of nutrients by the body. You can consume beans combined with brown rice or enjoy a cup of rich chickpea hummus.

Seeds

The diet for muscle building is incomplete without the inclusion of seeds in it. Seeds such as flax seeds, chia seeds, sesame seeds and sunflower seeds are packed with essential fatty acids, proteins and fiber.

The essential fatty acids existing in seeds reduce inflammation and promote recovery of tissues post workout. A nourishing smoothie sprinkled with flax seeds or chia seeds make the perfect post workout food. You can also include the seeds in salads and curries.


Fruits

Fruits are often avoided by fitness enthusiasts because of their high fructose content that can cause fat gain. But certain fruits such as bananas, cantaloupes and apples are extremely beneficial for muscle building.
These fruits are loaded with carbohydrates, fiber, minerals and vitamins which are vital for increasing lean muscle mass. Having a banana, an apple or a small bowl of cantaloupes during breakfast after a night of fasting can keep you going throughout the day.

Tofu

Tofu, a popular soy product is a healthy alternative source of high-quality protein other than meat. It contains all the essential nutrients required for body building and is a rich source of isoflavones and amino acids that boost muscle growth.
Tofu also helps in speedy recovery of sore muscles and tissues after a strenuous workout session. It can be used to prepare a delicious scramble that tastes as good as scrambled eggs.

Full-Fat Cottage Cheese

Full fat cottage cheese is one of the best muscle building foods that you can enjoy without compromising on the taste. Cottage cheese has two fold benefits in improving lean muscle mass. Firstly, full fat cottage cheese is rich in casein, a slow digesting dairy protein that causes a slow and steady rise in the level of amino acid in the blood that continues to remain at an elevated level for a long time.


Dairy Products

Fermented dairy products such as yogurt, buttermilk and kefir work as magic foods for muscle building. Fermented dairy products work better that regular milk because they are higher in calories and the presence of probiotics in these foods improve digestion of other foods, so that maximum amount of nutrients and calories can be absorbed by the body through efficient breakdown of foods. You can enjoy a cup of yogurt or a glass or buttermilk or kefir as a healthy muscle building snack.

Leafy Greens

Although, most of us concentrate on proteins for building muscles; vegetables also play an equally important role when it comes to bodybuilding. Leafy green vegetables such as kale, spinach, romaine lettuce along with beet, avocado and squash are rich in calcium, folic acid, vitamins A, B, C, D and E – all of which are vital for improving muscle concentration, reducing inflammation and neutralizing the harmful effects of oxidative stress. The antioxidants present in vegetables speed up muscle and tissue recovery, which is an integral part of bodybuilding.

Protein Shakes

A healthy shake rich in carbohydrates and protein such as a whey protein shake is important to speed up the results of any muscle building program. A protein shake works as an effective pre-workout food which promotes optimal nutrient usage and effective muscle growth.
The combination of carbohydrates and protein in bodybuilding shakes reduce excessive muscle breakdown, improve protein synthesis in the body, boost up blood flow to the muscles and act a steady supply of energy.
Include these vegetarian muscle building foods in your bodybuilding diet and combine it with a daily schedule of resistance training in order to achieve your dream figure.




Tuesday, March 28, 2017

How to loose weight


Meet Mr. Gautam Yadav  lost 20 Kg weight from 81 Kg to 61 Kg. Gautam now able to participate in various Marathon across the nation such as Airtel Delhi Half Marathon, Gurgaon Amity half Martahon, Mumbai Standard Chartered Half Marathon. He is now a professional half marathon runner and won many medals. Two things which are very rare is commitment and right guidance. With the help of right guidance Gautam is able to achieve the above results.



There are many ways to lose weight fast.
However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.
The plan outlined here will:
  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.
Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women
Weight Loss Graph, Low Carb vs Low Fat
The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger .
Put simply, lowering your insulin puts fat loss on “autopilot.”
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Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.
Girl Eating Kebab
Protein Sources:
  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
  • Eggs – Omega-3 enriched or pastured eggs are best.
The importance of eating plenty of protein can not be overstated. This has been shown to boost metabolism by 80 to 100 calories per day. High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables:
Vegetables
  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Butter Curls
Fat Sources:
  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Tallow
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal. Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan. The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly. There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

3. Lift Weights 3 Times Per Week

Dumbbells
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight . Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat . If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice


Saturday, March 25, 2017

3 Training Methods for Your Fastest Half Marathon



You’re in luck: the half is one of the longest race distances that’s also approachable and relatively easy to run fast.
Yes, it will take work. Yes, it will be difficult! But it’s manageable—and you can do it.
Unlike a marathon, which requires more fuel than your body can store in its muscles, a half marathon is short enough that you don’t have to worry about “hitting the wall” in the final miles.
But at 13.1 miles, you can’t fake your way through a half like you can with a shorter race like the 5K distance.
With the right half marathon training approach that prioritizes general endurance and race-specific fitness, you’ll see incredible progress and plummeting race times.

1: The All Powerful Long Run


Every runner should be doing a weekly long run—no matter what distance you’re training to complete. Long runs build your general endurance so you can run further, complete longer and more intense workouts, and help you maintain faster paces for a longer period of time.
If you’re a beginner, long runs are even more critical as endurance is the top limiting factor for new runners. Long runs increase running economy (efficiency) and help you cover the half-marathon distance comfortably—so you can then worry about running it fast rather than just completing the race.
During a 12-20 week half-marathon training period, add a mile to your long run every 1-2 weeks but take a “recovery week” every 4-6 weeks where the long run distance dips slightly. Run at least 11 miles during training to ensure you can complete the half marathon comfortably.
Advanced runners will want to run significantly more than 13.1 miles during their peak long run—even up to 20 miles. The benefits of long runs are undeniable and the longer you can safely run, the more you can focus on running fast on race day.

2: All Hail the Tempo


Tempo runs are classic, “bread and butter” workouts for any distance runner. You’ll see runners doing tempos who are training for 5K races and even ultramarathons—they’re that useful!
This is because they help push your endurance to new levels. More specifically, they increase your body’s ability to clear lactate from your blood stream, which is a byproduct of hard exercise. Tempo runs help you run at a faster pace without accumulating too much lactate, ultimately helping you maintain a faster pace for a longer period of time.
There are quite a few definitions of “tempo”:
  • The pace that you can hold for about an hour (10K to 10-mile race pace for most runners)
  • A “comfortably hard” pace (for those who like to run by perceived effort)
  • The pace that causes your heart rate to reach 85-90 percent of maximum (if you prefer heart-rate monitor training)
Beginners can start with tempo intervals which are simply 2-5 minutes at tempo pace with 1-2 minutes of easy running as recovery in between. Aim to complete roughly 15-20 minutes at tempo pace. Advanced runners can skip the recovery running and instead run 3-5 miles, or 20-30 minutes, at tempo pace with no rest.
And of course, you’ll want to run a few easy miles before and after any tempo workout to ensure you have a proper warmup and cooldown.

3:Specific Workouts

Specificity is the golden rule in running: your training must be specific to your goal race.
These workouts are more advanced, so if you’re a beginner, you can just run easy mileage, long runs and tempo workouts.
But if you’re advanced and want to go after a big half-marathon personal best, race-specific workouts can take your fitness to new levels and help you accomplish more on race day.
A half marathon-specific workout closely resembles the race. In its most basic form, you’ll run at half marathon pace for 6-8 miles. Here are two more examples:
  • Two repetitions of 5K at goal half marathon pace, with 2 minutes of easy running as recovery.
  • Finish a long run of 13-18 miles with 3-5 miles at goal half marathon pace (this workout makes you run fast on tired legs, making it even more specific to the race itself).
Workouts like these should be done in the final 4-6 weeks before the goal race.
To be clear, these are advanced workouts! Most beginners will see rapid improvement without these more challenging sessions. If you’re not ready yet, learn how to train for your first half marathon here.
Implement these half-marathon training sessions into your next program and you’ll reap the rewards: more endurance, higher fitness levels, and most importantly, a faster half marathon!