Why Is There So Much Conflicting Diet Information?

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Ever notice how how you can read an article about weight-loss and dieting one day, and then read something completely contradictory the next?  Or, even worse, read articles about grueling workouts, super high protein intake, carb cycling, and HIIT training leaving you to believe your only hope is to quit your job and become a super athlete?

The source of this insanity is simply that each article has a unique audience that likely isn’t in the same mindset as you.  If you’re looking to lose a few pounds while still maintaining a full time job, a family, and your sanity, you’re not going to be willing to commit to something that either a Marathon Runner or a Fitness Competitor (two totally different programs) would do.   Now, obviously I’ve used extreme examples, but the idea holds true.  Each article is catering to a niche, and that niche may have different goals than you.  Understanding your own goals and needs is a great first start, then you need find the information uniquely for those goals.

This is precisely why using a weight-loss coach can give you a tremendous advantage.  A program will be tailored specifically to your needs and goals, removing a lot of the confusion as you both work toward your finish line.

Fitcoach99’s online weight-loss coaching can help guide you on your weight-loss journey.  Check out our program here

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5 Signs You Might Be Skinny Fat!

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That is the title of an article I came across this morning (written by Amanda Macmillan, featured on Fox News’s website.  Full Article link below) , and I have to be honest that the title alone made me click through (and chuckle!).  Obviously, though, this is no laughing matter.

However, to keep it light for a minute, are you one of the unfortunate people who has a close friend or relative that can eat like a garbage pail and never gain an ounce?  Okay, they’re not going to win any fitness competitions, but they could plow through a supersized meal and dessert and still wear the same jeans from High School?  I have a friend who is best friends with one of these, while she herself is the kind that would gain a pound just looking at a milkshake.

Often, when she goes off on the unfairness of life and the cruelty of the darned gene pool, my ‘go to’ response is to remind her that’s she is actually better off.  Why? Well, just being thin isn’t a barometer for health.  While she can fit into the same clothes from a decade ago, her friend isnt’ getting the warning signs that her body is slowly growing unhealthy.  While her friend goes about eating fried Oreos and sipping cola’s, my friend has had to clamp down on her diet an increase exercise to help stave off unwanted pounds.  As much as I hate to admit it, and I’m sure you’ll silently protest it as well, vanity plays a big role.  Assume you could eat whatever you want and keep your 20-something year old body – would you bother eating clean and working out? Only a small percentage would answer ‘yes’ to that.

So, forget being bitter and ‘hating’ our genetically skinny brothers and sisters, and start feeling blessed that your body is sending you signals to tighten up your diet and move a heckuva lot more.  After all, while it’s wonderful to look good, living a more healthful life pays so many more dividends.

Here are the 5 signs bulleted. To see the full article visit: http://www.foxnews.com/health/2016/01/28/5-signs-might-be-skinny-fat.html

  • You have a muffin top
  • You can’t do a pushup
  • You have a family history (diabetes, heart disease, high blood pressure)
  • You don’t eat healthy diet
  • You’re in an at-rick population (e.g. ethnic group)

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Just need a jump-start to get back on track and remove bad habits, check out our 30 day reset program page.

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Willingness to Change – And its Impact On Weight-loss

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Willingness to change is a huge factor in weight-loss success.  Being human and, therefore, creatures of habit, most of us find change to be unsettling.  Just think about how pervasive habits are in our daily lives.  From our morning ‘getting dressed’ routines to the order in which we get ready for bed, everything is done in a specific order day-in and day-out.  The beauty of this is that we often can do these tasks with our brains on auto-pilot, free it up to do other tasks, like poke at our phones or pondering the meaning of life.   Not only that, but there’s a level of comfort in the routine.

The same holds true for eating habits.  From the morning coffee to the 2pm snack machine visit, most of us take comfort in these daily habits, they are little treats we perceive as ways we ‘make it through the day’.  When adopting a weight-loss plan, we’re suddenly ask to change these routines, and many of us resent it.

This all may sound counterintuitive, you may think that anyone adopting a weight-loss plan is likely ready to change, but that’s simply not true.  Many like the idea of losing weight, but when it comes to practical application, making the strategic changes could spell disaster. This is why only 8-10% of people actually hit their New Year’s Resolution goal.  The idea sounds fantastic on paper, but, having only the change of a page in a calendar as motivation, it’s too easy for objection to change to win out.

If you’re planning to start a weight management program, be aware of your own willingness to change and recognize that in order to promote change in our body, you have to make changes to your routine.  Merely being aware of this can change your mindset enough to overcome the initial objection.  Afterall, your overall happiness in life is not even remotely hinged to a 50 cent bag of potato chips, so don’t let that routine derail changes that can add so much value to your life and health!

To dramatically improve your chances of success, check out our online coaching page.

Just need a jump-start to get back on track and remove bad habits, check out our 30 days reset program page.

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Tabata Workouts: 4 minutes, 20 seconds Trumps An Hour On The Treadmill?

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Let’s enjoy an exception to the usual disappointment of things being too good to be true.  If this is the first time you’re hearing of Tabata workouts, listen up!

Let’s answer the easy question first: What is a tabata workout?

From Active.com’s Fara Rosenzweig “Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.”

In case you were distracted reading that, let me reiterate those results. Group 2, the high intensity group following the Tabata workout, worked out ONLY 4 days per week, each workout lasting ONLY 4 minutes and 20 seconds. That’s incredible! And, group 2 show dramatically higher gains for both their aerobic and anaerobic system.
If you think time is the biggest reason you don’t exercise, you literally have no excuse not to try this. The mere idea of getting more out of 4 minutes and 20 seconds than what you got out of an hour in the past has to be the most exciting fitness news since Richard Simmons had us sweating to the oldies!

For examples of Tabata workouts (we put a few movements together for a workouts that 24 minutes or less), check our WOD’s (you can sort by that category from the mainpage).

Trying to lose weight? To dramatically improve your chances of success, check out our online coaching page.

Just need a jump-start to get back on track and remove bad habits, check out our 30 days reset program page.

Like our Facebook page and subscribe to our blog, both can be done below or on the side panel.

To read the full article, visit http://www.active.com/fitness/articles/what-is-tabata-training

For more on Tabata workouts, visit http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata

For other ideas on Tabata workouts, visit: http://www.popsugar.com/fitness/Printable-Tabata-Workout-23498981

5 Reasons Your Weight-loss Program Is Failing You

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Since “lose weight” is a perennial resolution for most of us, let’s do a 3 week check-in.  Have you lost any weight so far?  If you have, is it the amount you expected or are you just barely moving the needle?  If you’re feeling frustrated by lack of results, here are 5 reasons why you current program is failing you.

  • Your program didn’t set clear, measurable goals. This probably sounds like an afterthought that doesn’t carry much weight, but you’d be surprised how important this step is.  It lends structure to your program, and lets you hyper focus on small, specific steps.  For example, when you set out to lose weight, did you set a specific weight-loss goal? Did you set calorie targets per-day, exercise minutes per week?  One of the first things a coach will do is help you set these targets as they play a pivotal role in success.
  • Your program lacks Structure. Whoever said ‘rules are made to broken’ had it wrong! At least as it pertains to weight-loss.  When you adopted your plan, did it provide you with a strong rule set and guidance or are you just winging it and hoping you can will-power your way through it?  Structure and rules help to remove willpower completely. It becomes a matter of mindset. Having a strong, structured, sensible program can make all the difference in moving the scale in the right direction.
  • You’re program is too aggressive. This may sound counterintuitive, after all, being aggressive should yield quicker results, no?  Well, normally it would, however, aggressive programs usually lead to inconsistent behavior. After the holidays and the junk food free-for-all, almost anyone would find it difficult to be super strict and suddenly commit to grueling, frequent workouts.
  • Your program isn’t demanding enough. Well, that seems like a total 180 from above, but your program should be asking a lot of you. Too many programs are trying to market themselves as ‘easy’ but nothing is going to change if you don’t make some sound, strong, strategic changes.  So if you’re not doing the minimal things like tracking calories, logging workouts, pre-planning meals, and course correcting based on weigh-ins you’re working at a really big disadvantage.
  • You’re not using a program at all. I would caution exactly what program to use since many are just money machines with a bigger focus on the bottom line than your waist-line; however, not having any kind of structured plan and winging it with vague concepts and will-power will certainly lead to stagnation and frustration.

The best way to safeguard against these mistakes is to work with professionals who know exactly how to build a program based on your individual needs. Believe it or not, this is a science, not a matter of luck or white-knuckled will power.

To dramatically improve your chances of success, check out our online coaching page.

Just need a jump-start to get back on track and remove bad habits, check out our 30 days reset program

Consistency Is Key!

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One thing that I hear way too often (it actually makes me nuts) is “you’re so lucky you’re thin”.  The reason this makes me nuts is very simple: it’s not true.  When I hit my mid-thirties, as we all have or will someday learn, exercise alone just wasn’t enough to keep me lean.  The weight gain was slow, so I went mostly unnoticed it until I had hit 196 pounds, which was way just too heavy for my frame.  Compare that to my current weight of 167 lbs. So no, I’m not lucky.  I’m not thin by accident.

When I explain to people that if I wasn’t careful, I could put 30lbs back on in only a few short months, it’s only then that I get the question that I do like to hear “how’d you do it?”  I like this question for two reasons. Firstly, I love to talk shop about it, it’s something in which I’ve studied, researched, failed repeatedly, and then ultimately succeeded. Secondly, I love to explain that they already have the answer.  I say that specifically because there is no gimmick, as much as we want to believe that there is.  There’s no “one crazy trick” or one spot on diet plan (other than the sensible one where you eat real, wholesome food within limits and structure) that has until now eluded us.  In fact, I think most people stare at me with a look of disappointment when I’m finished.

So, what is the answer that they already have?  Well, let me help you untap that.  If I asked you to grab pen and paper and write out a healthy meal plan for a single day, could you do it? Probably.  If I asked you to work out just one day with moderate intensity. Could you? Probably.  Then, that is all the proof I need to believe you already have the answer.  So what’s missing? Very simply, consistency.  If you could do those two things every day, you would have the answer to that burning question.

Unfortunately, that’s just not a realistic way to live your life.  So consistency then becomes a real sticking point.  It’s here where I think we separate the successful, life style changing people from those stuck in yo-yo dieting and confusion. Those that are successful know how to adopt a long-term plan that is livable and, therefore, one with which they can be consistent.

Realistically speaking, going on an aggressive weight loss plan is the surest way to failure.  Our need for immediate gratification works really hard against us in this case.  Rather than eliminate everything you like and start an exercise plan fit for a triathlete, it’s better to start small and work your way up. The last thing you want to do is burn out in two weeks an throw in the towel.  Consistency – gone!

I think this is where the real value of a weight-loss coach comes into play.  We can help you step out of your own way and build you a plan that works.  That’s sustainable.  That’s consistent.  For more information on what we do, check out our online coaching page.

Just have to have it done quickly!  Check out our 30 day reset plan. I double dog dare you!

Fitcoach99’s 30 Day Reset Program

Lose up to 10lbs in the next 30 days – I double dog dare you!

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It’s time for some Fitcoach99 tough love.  Have you told yourself that you need to lose weight?  Have you made a resolution that’s already a bust?  Let’s stop the nonsense.  In a single month you could be up to 10lbs lighter, significantly stronger and well on your way to the body your remember!  If done precisely as outlined, you will also notice fewer cravings for poor quality foods as well as clearer cognitive abilities.  So, let’s stop giving into cravings for chips, candy, and cakes and reset your body, mind, and spirit.  Stop lying to yourself that you don’t have the time when you have no problem binge watching Netflix.  You owe it to yourself to get after it and finally make a difference!  Just think, if you received this program over the Holidays you’d already be done and feeling amazing.

Who should use this program?  Motivated, Goal-oriented, Kick-ass people.  Booyah!

Who should pass on this program?  Lazy people with a quitter mentality.  We don’t need  you trashing our program because you refused to put down the remote and move!

SPECIAL INTRODUCTORY OFFER

Fitcoach99 30 Day Reset Plan -$9.99  

What you get:

  • 30 day reset Meal Plan (with a substitution lists to make it your own)
  • Quick and dirty nutrition advice so you know what to eat and what to avoid
  • 30 day exercise program (most are 30 minutes)
  • Golden rules to live by
  • Goal setting sheet

If you have any issues with checkout please contact us immediately, Fitcoach99@gmail.com.

Feel like you need more guidance and supoprt in your quest for great weight-management?  Check out our online coaching program

Fitcoach99’s AMRAP WOD + Meal Plan

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AMRAP (As many rounds as possible) Workout – Time Limit: 20 minutes

  1. One arm bent over dumbbell row – 12 reps (each side)
  2. Jumping Jacks (fast) – 40
  3. Crunches – 25
  4. Bent over dumbbell reverse fly – 12 reps
  5. Burpees – 10
  6. Bicycles (Abs – 20)

Bronze – 3 rounds

Silver – 4 rounds

Gold – 5 rounds

For the dumbbell exercise, be slow and controlled, at least 2 seconds on the concentric movement, 2-4 seconds on the eccentric movement.

 

Meal Plan for the day

Breakfast

1 egg; 3 whites

½ cup of oatmeal (measured dry)

Sliced avocado (about ¼)

Snack 1

Turkey Jerky

Lunch

Turkey burger on whole grain Bun

Tomato slice

Apple

Snack 2

Celery and Hummus

Dinner

4oz wild salmon

2 cups mixed greens

Homemade dressing

½ sweet potato

Total Calories: 1358

Macro ratio C-31; P-36; F-33

Saturated Fat: Under RDA

Sodium: Under RDA

Sugar: – Under RDA

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Is Protein The Best Way To Fight Belly Fat?

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As if the poor carbohydrate needed another reason to be cast aside, a recent Men’s Fitness article by their editors suggests that increased protein consumption is the best way to fight belly fat.

The article explains that researchers tested two groups that yielded these results:

“In eight weeks, the high-protein group dropped three times as much body fat as the normal-protein group and lost about a half a pound, while the normals gained almost three pounds. Interestingly enough, it was also the first crossover trial using trained subjects who did not show any harmful effects from a diet that included almost four times the recommended dietary allowance of protein.”

While that seems like exciting news at first glance, be aware that the test subjects were enduring intense workouts 4 to 5 times per week, a routine that would have their muscles screaming for repair.

The article doesn’t mention if the test subjects lowered carbohydrate intake to compensate for the additional calories from Protein, but I assume not. Intense workouts would require a good amount of carbs for energy.  In fact, the additional protein consumption was the only variable changed between groups.

So what does this mean for the rest of us?  Well, you can look at this two ways. Crank up your workouts and follow the 1.5 grams of protein per pound of body weight and enjoy the results they show, or, don’t mistake the article’s message to mean that with doing nothing else, upping your protein will remove your spare tire.

If you’re not a training athlete, there are only one real way to do that. Adopt a sound nutrition and exercise plan and stay consistent.

Having trouble losing weight, or keeping it off? Let our online coaches help you and dramatically increase your success rate!

To read the full Men’s Fitness article visit: http://www.mensfitness.com/nutrition/what-to-eat/heres-why-protein-best-way-fight-belly-fat