Fitness & Wellness

Don't let the scale 'eff with you

Don’t let the scale ‘eff with you

More than ever, people are coming to our gym with goals other than dropping some el bees on the scale.

It’s a beautiful thing. Now I get…

“I want to be healthier”
“I want to be a better role model for my kids”
“I want to J Lo’s booty and Jennifer Aniston’s hair”
“I want to do 10 handstand push-ups naked on a hammock in a hail storm”

Those are AWESOME goals!

Unfortunately I don’t think we’ve truly shaken the weight… eh, eh, shake weight, get it?

Anyway…

I’m not convinced… The above goals sound all groovy, but I think it’s all smoke and mirrors…

Those same people are the ones stripping down buck naked and jumping on Tanita bc554

every. single. morning

How do I know? Because they tell me…

I get messages like this at least a couple times a week…

“Hey Justin, good news! I’m down .02lbs from yesterday. I think this whole not eating pop tarts after 10 could be a good thing!”

If that’s you it’s OK!

Own it :).

If you’re weighing yourself every day it’s because it’s obviously important to you and if it’s important to you it’s important to me.

BUT…

The scale can be unkind, like a cute little pit bull…

You kinda wanna go over and check it out, see how it’s doing…

It seems to be in a good mood, but then you step on it…

And BOOM!

All hell breaks loose and now you’re doubled over in the corner, fetal position, crying “why me” like Nancy Kerrigan. (If you don’t get that reference F U you’re young and I hate you #sorrynotsorry) Is that still cool?

I digress. What I was saying is you freakin asked for it.

If you want to celebrate a number on a scale cool…

But promise me you’ll also give yourself a pat on the back for these wins too…

Win #1
Better Movement / Control of Movement
When you’re first starting off some of movements will feel foreign to you. Let’s take a single arm dumbbell press for instance. You’re laying on your back pressing a dumbbell on one side of your body from your shoulder to arms length over your chest. It’s not uncommon to see beginners start to resemble a 2 year old with poopy diapers trying to get out of gettin their butt wiped – kinda uncomfortable and all over the place…

As you continue your journey, take notice of how much more coordinated you are. That’s a WIN my friend. Let’s have a margarita later 😉

Win #2
Improved Recovery Time
At Underground Athlete we use the MyZone system. At any time you can walk in and see a handful of names or nicknames on the TVs with some useful information. Let’s take “Flax Muffin” for example. If you walk in during Flax Muffin’s workout you’ll see the percentage of his max heart rate in the center. You’ll also see his calories burned, actual heart rate, and MEPS (points). When Flax Muffin started out he’d do 1 minute on the bike getting his heart rate up to 180 bpm and it would take 2 minutes for his heart rate to drop back to 65%, but now 1 minute on the bike gets his heart rate up to 180 bpm but he’s back at 65% in less than a minute! Flax Muffin made some serious gains and he should celebrate these improvements in his vagal reactivation.

Win #3
Strength Gains
We use some pretty cool software at UA and if you look at your stats over time you’ll notice something cool happening… You’re using more weight than when you started. If you can see the trend you’ll notice your reps going down month to month or week to week and with that you’ll see the weight you used went up and up. When we come back to the original rep scheme say it’s 3×12 you’ll notice you can do those exercises with significantly heavier weights. So give yourself a pat on the back for an improved nervous system, more muscle mass and increased cross sectional area of muscle tissue. You’re doing a fine job young lad and you just benched 200 12 times so who gives a shit if the number on the scale hasn’t moved.

Win #4
Your Doctor Likes You Again
I can’t tell you how many times I’ve had someone walk into my office looking like they just got asked to prom by the varsity quarterback because of their most recent doctors visit. If you’ve never had a bummer of a doctor’s visit kudos to you, just wait. When I saw how relieved Anne was after her doctor told her her A1C is in normal range and she’s no longer considered pre diabetic or how happy Ken was now that his cholesterol is down 100 points I wanted to throw a party. They should too! When you get news like that don’t you dare step on the scale and let being up .2lbs rethink your whole fitness plan. You’re Winning!

Win #5
You Can Scratch Your Back, Wash Your Feet, And Get Out Of Bed Without Pain
I think that pretty much speaks for itself but pay attention to how you feel. You can’t help but notice every movement when you’re in pain, but once you’re not you kinda forget about it. If you’re no longer in pain you’re doing something right. Acknowledge it, give your coach a double low five, a pat on the tush if you’re cool like that, and an extra referral 😉

And this all leads me to…

Win #5
Your Little Black Dress
You know the one…

It’s been sitting in the back of your closet for the last 3 years collecting dust and empty promises.

Get brave. Go over to it, make some small talk and try that thing on.

Surprised?

Yes you did! Zipped that bad boy all the way up to the top without even an assist.

Game. Set. Match

Scale 0. Little Black Dress 1

Now let’s celebrate by getting your hair and nails did and finding a good excuse to impress in that dress!

Wait. Good News…

I’ve got an event of you! May 19th 2018 we’ve rented a ballroom at the Marriott, hired a DJ, planned a dinner, got donations for silent auction from some amazing organizations like the Wizards, Caps, Redskins, Kendra Scott etc etc

WHY?

As you may or may not know I recently lost my dad to melanoma cancer. Several other people of the gym are in similar situations. All proceeds of this event are going to help The Cancer Research Institute in their work with immunotherapy.

I’d love for you to join us. You can CLICK HERE for more information.

I’ve also talked a coach I know down in Florida to let me borrow her Little Black Dress Challenge. I would have written my own but ya know…

It’s a little black dress challenge 😉

If you’re interested in joining in on the 28 day challenge and celebrating afterward with a kick ass event for charity tell me your interested by signing up here

little black dress

 

The challenge will kick off officially next Wednesday.

Thanks for reading. Have an amazing weekend.

Rise up!

Justin


Don’t Let The Snow Lay You Up!

You didn’t think you were going to get out of this winter without having to shovel some snow did you?


Before you get started here’s a few tips that can keep you from becoming a statistic…

Every year there are thousands of back, shoulder, and knee injuries caused by shoveling, or caused by improper or inefficient shoveling.

Injuries are one thing but shoveling also causes over 100 deaths every year. Most of those actually could have been prevented..

Here’s how I suggest you get some serious work done while keeping yourself out of the ER…

1) It seems silly but do a proper Warm-Up!
2) Use Intraworkout Resets to improve efficiency, mobility, and strength
3) Use a 1:1 work to rest ratio
4) Use proper form

Proper warm up…

A proper warm is one that adequately prepares you for the task ahead. In this case and generally it should be multiplanar and dynamic, because shoveling works in all three planes of motion, through all joint angles, and requires specifically a lot of hip mobility, shoulder mobility, and rotation power from the hips and upper back.

Before you go out and tackle your driveway do this:

– Neck Circles x 10 each direction (limited range of motion in the neck can show up as pain in the shoulders and elbows) work the neck!
– Arm Circles x 10 forward and 10 backward
– Alternating Toe Touches x 10 each side
– Hip Circles x 10 each way
– Air Squats x 10
– Lunges x 10 each Side
– Lateral Lunges x 10

Inraworkout Resets…

At Underground Athlete we swear by intraworkout resets, but they don’t have to be abandoned just because you’re not in the gym. Intraworkout resets are just a light exercise used in between sets of a more taxing exercise with the purpose of activating or mobilizing body parts or movements that will help make the exercise easier. Here are a couple intraworkout resets you could use that would help your shoveling..

Sphinx with side-to-side look
Glute Activation Circuit
Goblet Squat to Hamstring Stretch
Prone Dowel Lifts w/ Press (you could use a shovel)

Take a time out while your shoveling and throw these into the wintry mix…

Work Ratios…

I like to make shoveling actually count as one of my workouts so I warm up and then do the first couple of minutes HiiT style with a 1:1 Ration. Do this by shoveling hard for 60 seconds and then rest for 60 seconds. Do 5-10 rounds this way. Next maintain a heart rate of 120-150bpm as you tackle the rest. This is what’s called cardiac output. This threshold training followed by cardiac output is a great way increase fatty acid mobilization and oxidation.. ie wake up fat and get rid of it.

Who doesn’t want to get rid of fat and get rid of snow at the same time??

Good Form…

You’ve heard it before I’m sure, “use your legs.” Maybe a better thing to say is “don’t round your back.” Most people get lazy and move things just as the sit… relaxed with a rounded back. Moving a bunch of snow this way will ensure you don’t get off the couch tomorrow. Bend the knees, push your hips back, maintain a neutral spine, and when you toss the snow make sure you rotate from the hips and not your lower back. A lot of people injure their backs because they crank through excessive rotation when the low back should really only rotate 15 degrees. The rest of the rotation should be coming from the hips and the upper back. Using good form also means bracing the “core” properly. To do this take a big belly breath in when you get under the snow. Hold your breath and your belly tight as you lift up and breathe out as you throw the snow 50ft over your shoulder 🙂

Tension is what keeps you safe in a heavy squat or deadlift and it’s what’s going to keep you from wrecking your back shoveling snow too.

Stay warm. Stay safe. Stay strong.

Rise Up!


Post Workout Smoothies

Post Workout Smoothies

After a workout, you may feel ravenous and want to stop for a burger or two, but post workout smoothies are a better way to go. These drinks are an easy way to add protein to help heal and build muscle tissue, they have loads of nutrients necessary, antioxidants and anti-inflammatory properties to protect cells and prevent inflammation, plus they’re a good source of carbohydrates to rebuild your glycogen store. I have a few favorites that I like and wanted to share them. I didn’t include some measurements since I do most my smoothies by guesstamate and taste. I never get too precise, so it’s always a taste adventure.

The basic recipe is easy.

You don’t have to trudge through all the nutritional information, just keep in mind that the smoothie should have about 20 grams of protein, a little bit of healthy fat and the rest should be carbohydrates. Consider whey protein powder, low fat cottage cheese, hemp seed, almonds/almond butter, Tahini or pumpkin seeds can be a source of protein. Avocado, coconut oil, nuts or flaxseed oil provides healthy fat. The rest is easy. Add your favorite fruits and veggies, plus seeds, nuts and spices like cinnamon and turmeric for extra kick. Mix with coconut water, juice, or almond milk. Add ice for hot days.

For runners, create a smoothie that helps build endurance.

Want to find a smoothie that will boost you up after you run for miles. Make one with low fat chocolate milk. It replaces lost glycogen quickly and contains protein to help muscle repair. If you’re lactose intolerant, just add some coco powder to coconut, soy or almond milk or throw in some dark chocolate chips. I add almond butter, a frozen banana for extra potassium, blueberries and avocado for a great pick-me-up that I love.

For something a little more adventurous, add beets to your smoothie.

Beets are great source of vitamin C and contain minerals like potassium and manganese. They also have vitamin B folate, which is important for women in child bearing years to reduce the risk of birth defects. Beets lower your blood pressure, fight inflammation, give a boost to your stamina and help detox your body. They also add sweetness when roasted or steamed in their skins. Use your favorite protein, fresh cranberries, kale, a small peeled Persian cucumber, orange juice, raw honey and celery for a taste treat you’re sure to enjoy. Throw in a few seeds and nuts for extra nutrition and blend until smooth.

  • For a quick smoothie, just add a scoop of any type of protein powder, a cup of almond, coconut or regular milk a half a frozen banana and your favorite frozen fruit. It’s delicious and easy.
  • You can add a handful of spinach to any smoothie and the rest of the ingredients blanket the flavor, but you’ll get all the benefits of the iron.
  • Throw in some wheat germ for a nutty flavor and extra folic acid.
  • Freeze canned pumpkin in an ice cube tray and mix the cubes with yogurt, pumpkin pie spice, avocado, flaxseed, Greek yogurt and real maple syrup for a taste treat that reminds you of Mom’s pumpkin pie.

All Good Things Must End

All Good Things Must End

Note: This post was originally an email sent just to the cool kids on our list. To be one of them Click Here, but read this first!

I had all intentions on writing this last night but I got sucked into “7 Seconds.” Damn you Netflix. Once I’m on I’m locked in like a dog on a bone.

If you’re looking for a nail biting productivity killer I strongly suggest you check it out.

Thank GOD Netflix wasn’t around in the 90s!

You know, back when a killer Saturday night meant binge watching Dirty Dancing on VHS with 4 other girls while sharing a bean bag chair and a couple pints of Cherry Garcia…

Or in my case, slamming Jolt, doing dizzy bats, and watching Major League while trying to cover your junk to avoid nut shots.Those were the good ol’ days…

Staying up late, asking Magic 8 Ball who was going to be your Johnny, where you were going to live, and what kind of epic life you were going to create…

As you’ve realized life doesn’t exactly workout the way we think it will. Life actually throws a pretty wicked curve ball.It happens to businesses too…

You spend sleepless nights watching Gary Vaynerchuk videos, creating the ideal business in your head, and all is groovy…

Except life…

…Curve balls.

In 2011 I hosted a visioning workshop at the gym. At that time we were the only gym in the area doing semi private training. Things were growing. Word was spreading about the customized training we were doing and the results we were getting…

My vision?

I wanted to be able to help more people. So I scribbled UA2 on the wall that day…

A second location. Loudoun County. It’s all I could come up with. It’s the only thing that made sense…

A year later we opened up a second location, Sterling Va, in an industrial park, on the back side of the airport.It was a beautiful facility although way too hot in the summer, and way too cold in the winter, but it was sexy, and the people…

They were amazing!

But all good things must end.

Fast forward 5 years…

Last Friday, March 2nd, I officially locked the doors and turned in the keys to UA Sterling…

After 4 days of moving and pulling up the turf flooring, apparently glued down to withstand a nuclear blast, my hands bled, my back ached, and I sat in silence on the bare concrete floor.

Cold. Empty warehouse. Wind blowing, hard enough to rip the doors off…

But I sat there in peace…

…and I remembered why I started…

To help more people…

I closed UA Sterling for several reasons.

  1. Our lease was up
  2. We couldn’t afford 3-5 more years with a 3% increase in rent each year (I’m convinced that’s one big reason most brick and mortar businesses go under)
  3. We couldn’t get proper heat and AC in there
  4. The road construction was never ending and no one wanted to deal with the nightmare traffic on 606
  5. I couldn’t find enough quality coaches to staff both locations. Believe me I searched!

But those were all minor, just whip cream on the sunday

I actually made up my mind several months earlier after reading two books, “Finding Your Why” by Simon Sinek and “Small Giants” by Bo Burlingham.

I realized I was feeling disconnected from my tribe. I couldn’t be two places at once so I was perpetually torn. Instead of helping more people I felt like I wasn’t helping anyone. I tried to change my mindset and realize my role had to change. I understood that, but it didn’t mean I had to like it. It’s not what I wanted.

Opening a bunch of gyms just didn’t excite me.

I love to coach and I love working closely with people I care about. I love helping people directly. I love innovating and creating, but not managing people and property…

Small Giants made me realize it’s ok to focus on being small and being great, and that growth doesn’t necessarily mean more locations…

Finding your why made me realize WHY building a community and a “fitness family” is so important to me…

When I was 4 years old my family broke apart. Before that we were poor, but we were whole. Then all of the sudden it was weekdays with mom and weekends with dad. Eventually leading to full time with mom, but split holidays…

And they were hell.

They stressed me out. I hated going from one house to another, driving 30 minutes just to do the same damn show all over again.

Why couldn’t we all just be together?

Under one roof, it’s all I ever wanted…

Children either mimic or complete their past. If you know me, you know how I am with my kids and my family. I’m on a relentless quest to keep the family happy and together. I will do everything in my power to not let my children go through the pain that I did.

But for some reason it didn’t stop me from doing it to my business. Finding Your Why opened my eyes to what I was doing…

No more…

The Future Of Underground Athlete?

I signed a 5 year lease at our Fairfax location and took over another 2,500 square feet that we are in the process of turning into another studio for specialty classes, seminars, movie nights, and a Gary Young photography show.

There’s another 600 square feet that we’re turning into a little lounge/coffee, juice, and on some rare nights wine, bar (pictures to come)…

We are putting a limit on our semi private training memberships (we have about 30 more available spots). We will be improving our distance (online) coaching and we will be building an online platform for the public, other coaches, and other businesses.

But most importantly…

We are focused on growing great versus growing big, and keeping a tightknit family under one roof.So if you’ve been on the fence about joining we’ve still got some room.

If you want the support, programming, and coaching but can’t get to us physically, I suggest you join our growing and improving distance training program before the prices go up.

If you just want to swing by, have a coffee, shoot the shit, and see the upgraded UA Fairfax, keep reading my emails because I’ll be sending out the date of our grand reopening soon.

Thanks for caring enough to read this far. You’re good people and I’d love to be part of your fitness journey!

As always, let me know if there’s anyway I can help…

Dedicated to your success,
Justin

PS I hope you notice when I talk about UA I say “we,” and not “I.” It’s intentional. UA is not me, it’s “us.” It’s a family. And that is why this will be the first thing I hang in our new community coffee spot.

Rise Up!


Nutrition For Your First 5K

Nutrition For Your First 5K

If you want to stay energized all the way to the end, you need the proper nutrition for your first 5K. It starts with good nutritional meals while you’re training that replace the vital nutrients and help your body repair after a tough workout. Get a good balance of carbs, protein and healthy fat with a daily amount of about 2.5 grams of carbs and 0.5 grams of protein for each pound you weight daily. Don’t forget the healthy fats, either. Nuts, salmon and butter from grass fed cows are good sources of Omega 3s, which help lower inflammation and speed your recovery time.

Get plenty of these specific nutrients.

While you need a well balanced diet containing all nutrients, three vitamins and minerals are particularly important. Iron is often lost when running, so add some extra lean red meat, lentils or leafy greens to your diet. If you want to maintain muscle function and bone health, eat foods high in calcium. Dairy, bone broth, sardines and leafy greens provide it. Don’t forget the vitamin B if you want to maintain your energy level. Snack on nuts to increase this nutrient.

Don’t worry about carbo-loading.

Eating a diet higher in carbohydrates, while you cut back on fats and protein may be good for races that take 90 minutes or longer. Unless you’re really, really slow (which is okay—at least you’re trying), you’ll finish the race a lot quicker. You won’t need the extra fuel from just eating healthy before the race. In fact, carbo-loading could actually make you feel sick and slow you down when the race starts.

Keep your breakfast light and make it a few hours before the race.

You want to eat something before a morning race, but not a heavy breakfast and not as you’re headed for the starting line. Eating a meal that contains200 to 300 calories, is low in hard to digest fiber and fat and comes from unprocessed carbs is best. Keep the fiber under ten grams and steer clear of spicy foods to avoid an upset stomach. If the race is later in the day or at night, follow the same protocol for lunch and dinner.

  • Make sure you stay hydrated, drink about 20 ounces of fluids a few hours before the race and another ten ounces about 20 minutes before the race starts.
  • Test drive some breakfasts before you go for training so you know what works the best. For example, you might find that a bagel, small apple and an 8-oz sports drink works better for you than a bowl of oatmeal with raisins and brown sugar. Try a few different combinations and go with the best one the day of the race.
  • Take a snack along in case you’re hungry before the race. A small banana, some animal crackers or anything to curb the hunger that’s about 100 to 200 calories will do.
  • Several weeks before the race, practice mock up races that start the same time as your first 5 K. Create sample diets to eat before the race and see what helps you feel and do your best. Not everyone reacts to specific foods in the same way, find out what works best for you.

It's Time To Love Being Healthy

It’s Time To Love Being Healthy

Are you spending your time working out at the gym, dreaming about the foods you can no longer eat or just counting the minutes until you’re finished. If you are, you’re doing something wrong. Getting healthy shouldn’t be a punishment for past transgressions. You should love being healthy. You can do it by making just a few changes that will bring a whole new attitude toward a healthy lifestyle.

Don’t go it alone.

When you’re trying to make changes in your life, you need support. Who understands better than someone else who is doing the same? Don’t just go from machine to machine at a box gym. Instead, join a glass or sign up for group workouts. You’ll find other people struggling with the same goals in mind and not only does misery love company, company turns misery into fun! If you have a close friend who also might consider changing their lifestyle, talk them into going with you and make it your time together.

Change your mind.

Life is all about how you look at it and so is living healthy. You can dread going to the gym and hate healthy food or change your mind. Look for fun workouts and activities that you enjoy. Just moving more is the first step, whether it’s taking a hike, bicycling or having fun at a hip hop dancercize. Even traditional workouts can be fun. Work out your hardest and you’ll boost your endorphins. Start to identify how much control your getting on even smaller muscles. Notice how great you start to feel and how much easier the workout becomes each time. Before you know you’ll be addicted to that feeling and look forward to each visit at the gym. Enjoy feeling the power of controlling your own destiny.

Make it a challenge to learn to cook your favorite foods, but making them healthier in the process.

After a few weeks of eating healthy, your tastes will probably change. Until then, you can work on conquering healthy recipes or finding ways to make your favorite dish healthier. You might not be able to translate all food favs into healthy options, but it’s rewarding when you find a way to do one or two. Sneak in healthy foods, disguised as yummy dishes, to family get-togethers and smile when you receive those compliments. You can tell the family how healthy they are when the meal is over.

  • Include other activities besides a gym. When you first started out, you may have just walked a few blocks for extra exercise. It’s time to get back to basics and do things you love. Go dancing, rock climbing, hiking or biking to supplement the time at the gym.
  • Work in a cheat food or two during the week. Schedule it in, so you’re really not cheating. A sliver of cake after visiting in-laws or a half a donut after Monday morning meeting can be part of your program.
  • Do it your way. Just because the latest craze is a protein shake with wheat grass, doesn’t mean you like it. Choose healthy options in exercise and food that appeal to you.
  • Don’t forget to hydrate. The next time you’re running short on energy, try a bottle of water. You’ll be amazed at how your body perks up and is ready to go. Thirst often disguises itself as hunger, so this trick also helps to curb your appetite. Remember, you’ll look better the more hydrated you are.

Find Your Workout Buddy

Find Your Workout Buddy

If you struggle with getting started or sticking with your exercise program, you need to find your workout buddy who will hold you accountable for those gym visits and make working out a lot more enjoyable. Not only can a buddy help you stick with it, they can also help you during the exercise by identifying form problems or being a spotter when lifting. There are many ways to find a workout buddy, the easiest is to find a like-minded friend and go with them.

Group training can be a quick way to find a workout buddy.

Group training automatically provides a group of like-minded people doing the same exercise or similar one. If you’re working with a personal trainer, your goals may be different from your workout buddy, but the need to have a compadre that understands what you’re going through isn’t. In fact, workout buddies are often of different levels of fitness. One often helps the other and by doing that, gets more resolve to stick with the program.

Use an app or website to find a workout buddy.

FindanExercisePartner.com, Meetup.com and Zogsports.com are all sites that can help you find someone that’s interested in exercising. You have to match up your interest, whether it’s gym partner, tennis partner, running partner…etc. The more specific you are with your interest, the better the match will be. It may feel a little awkward at first, but it works and evidence of that is that these types of sites and apps are becoming more popular.

Scope out the gym.

Look for someone that looks as lost as you are and strike up a conversation or just tell them you’re looking for someone to exercise with to keep you more focused on coming to the gym. There’s a big chance that they’ll love the idea, too, particularly if they’re a newbie to workouts. For those more seasoned, look for someone that’s closer to your fitness level. Most people like the idea of breaking up the monotony of working out alone and being held accountable by someone else.

  • Getting the right workout partner can help you work harder. If you’re like most people, you’ll put in the extra effort if you know someone else is watching.
  • Check with the gang at work. Sometimes insurance carriers even provide money to compensate for the cost of joining an exercise group or joining a gym.
  • If you’ve been having a rough time with the workout or not seeing the progress you want, a workout partner can help keep you going by either chiding you into it or lending a sympathetic ear with well placed encouragement.
  • Find someone as committed to getting healthy as you are. If your commitment lags a bit, choose someone that’s focused on the task at hand to help keep you in line.

 What Is Primal Living

 What Is Primal Living

If you’ve never heard of the caveman diet, also called the Paleo diet, then primal living will be really confusing. The Paleo diet is a way of eating that mimics the way our ancestors ate, back in pre-agriculture days. Primal living takes that one step further and considers all facets of your life from the way you eat to where you spend your time or how you live your life.

Did caveman spend all day sitting at a computer or in front of a TV?

Of course, the answer is no. Our society has become enthralled with labor saving devices and social time is spent on social media or playing computer games. We now have jobs that require you to sit all day. All this sitting takes a toll on our bodies and leaves us prone to serious conditions and weight gain. Consider people who lived less than a century ago, before the advent of TV. Physical labor was part of their daily routine and entertainment consisted of dances, movies, but not very often, or the radio. They walked, ran and played hard, especially the children and were far healthier. Simply adding a half hour of exercise to your day may not be enough. Standing at work, moving frequently and getting active is important.

Don’t hide from the sun, it has benefits to offer.

Yes! You can get skin cancer from overexposure to the sun. The operative work is overexposure. People with fair skin need to have protection from harmful rays, but not block them completely. They are they building blocks to the creation of vitamin D for the body. Slowly acclimating the body to sun exposure until the body can create a light tan and ensuring you have the right SPF sunscreen helps. Get the benefits, but avoid overexposure and burning.

Remember that not all fat is bad, even some saturated fat, according to primal living.

There’s been a school of thought that stated it was sugar, not fat, responsible for the accumulation of fat in the arteries. At the time it was introduced, most nutrition experts scoffed at the idea. Cavemen ate fat and didn’t get heart disease. In fact, some fats provide huge benefits. Even saturated fat offer some benefits and may be a good source of energy.

  • Going barefoot has made a comeback with primal living. If you’ve never walked through plush, thick grass in bare feet, you’re missing out on the ultimate nurturing. Being barefoot also is healthier for the feet, but it may not go over well at the office or at a posh event.
  • Gluten may really be a culprit. Grain isn’t part of the primal diet and grain contains gluten. Ancient forms of grain didn’t contain as much. The processing of grain is also changed, which can cause many problems.
  • The Paleo diet is also supposed to heal leaky gut. At one time leaky gut was considered a joke, but like lactose intolerance, it’s not being seriously considered as a problem by some in the medical community.
  • Spending more time in nature is part of primal living. There’s no doubt about it, it will help you relax and appreciate all the beauty and wonder of the earth. The destressing and relaxation benefits your health.

Does Muscle Really Burn Fat

Does Muscle Really Burn Fat

Does muscle really burn fat? The answer is yes and no. One pound of muscle tissue requires about five to six calories a day to maintain at rest, while one pound of fat tissue requires just two calories at rest. Therefore, the more muscle tissue you have, the more calories you’ll burn even at rest. If you have ten pounds of muscle tissue, you’ll burn an additional thirty to forty calories when you’re resting. Of course, the amount isn’t huge, but every little bit helps. However, building the muscle tissue is what really burns the calories.

Strength training turns your body into a fat burning machine.

You can do cardio all day long and never get the big results for weight loss that you get from strength training. Not only do you burn calories while you’re working out, you keep burning calories after you’ve finished training. The body needs to the extra energy to help repair the muscle tissue. Combine it with other types of workouts for flexibility, cardio and balance and you’ll burn calories long after you finished working out.

What you eat makes a huge difference.

You can’t go to the gym, work out for a half hour to an hour and then stop at the local burger joint for fries, a burger and a malt and expect to shed pounds, particularly if that was your snack not your meal. You have to learn to eat healthier foods that are both lower in calories and higher in nutrition. It’s not about dieting, it’s about making smarter choices when it comes to foods. No matter how much muscle tissue you have, if you eat more calories than you burn you’ll gain weight.

When you eat may or may not make a difference.

So many facts in the world of weight loss, nutrition and exercise come from scientific studies. However, there are also other scientific studies that contradict almost every one of the facts. One study shows that people who eat breakfast tend to lose weight easier than those who don’t. However, another study shows that intermittent fasting, eating all your meals within an 8 hour time frame starting at 10, could be the way to shed pounds. The fact everyone agrees on is that when you eat fewer than 3500 calories than you burn, you lose weight, but eat 3500 calories more than you burn and you’ll gain it.

  • Drinking eight 8-oz glasses of water is shown to help weight loss and if it’s cold, it boosts the metabolism too.
  • Working out will help you shed pounds in other ways. It boosts your energy level so you’ll be more active and that burns more calories.
  • Working out and building muscles has other benefits besides just weight loss. It helps prevent osteoporosis and can trigger the body to create more antioxidants.
  • If your goal is to look thinner, rather than just to lose weight, the more muscle tissue you have, the thinner you’ll look even if you don’t shed a pound. Muscle tissue is denser than fat tissue, so it weighs more per cubic inch.

Tricks To Stay Motivated

Tricks To Stay Motivated

The reason many people fail to get fit is that they don’t stick with the program long enough to see results. They don’t see change immediately and tend to give up right before they come. The same is true about losing weight. Finding ways to stay on track is often the first line of attack to prevent this. Here are some tricks to stay motivated until you can get the results you want.

Set small goals that lead to your big goal.

Losing ten pounds takes time, just like losing inches does. Make goals that are more quickly achieved to keep you going to the gym and sticking with your healthy eating. Goals that are quicker to reach and don’t involve taking weight off or building muscle can be rewarding until you reach your other larger goals, like wearing pants a size smaller. Set a goal to double the amount of reps you do or do a HIIT workout faster. You can accomplish this, while not easily, but more quickly than you would shed ten pounds.

Create a regular workout time.

When you do an activity at a specific time, it becomes a habit and you miss it when you’re not doing it. You also don’t have to try to fit the workout in, it’s always on the list first. There’s often not time left at the end of the day to wedge in a workout and soon, your workout goes to the wayside and you’re back to square one. Putting on your schedule first makes it an important appointment that you NEED to keep.

Alternate your gym time with fun activities.

Exercise doesn’t always have to be in the gym. You can hike, play with the kids, rock climb dance or do other fun things. The best part is that you know those days at the gym make it possible to enjoy the time even more. Try bicycling to a friend’s house or take up inline skating. It’s all fun and all great exercise. Consider a self-defense or martial arts class to really go outside the box.

  • Workout with friends or get a workout buddy. When you’re exercising with others, it not only requires a specific time scheduled, it keeps you accountable. If you don’t go, they know. It’s also far more fun than just working out alone.
  • Use the services of a personal trainer. Not only do trainers hold you accountable and get results faster, it costs you to miss a workout, so you’ll be more apt to show up.
  • Have a backup plan. When going to the gym becomes too difficult, which will happen on super hairy days, have equipment at home and a plan of action to take that ensures you get your workout for the day.
  • Create a reward system. Give yourself something special if you don’t miss a session in a month. Make it something you’d never buy for yourself or a luxury like a day at the spa, that’s a real treat.