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How to Avoid the Diet Dangers of Eating Buffet Style

Tuesday October 22, 2013

If you’ve ever visited a farm or been around pigs, you know how they eat their meals: out of a tough. Buffet style eating is a similar act. The food is all piled right in front of you and you can come and go as you please, getting as much as you want. There’s so much variety of food, it’s hard to resist trying it all. Unfortunately, if you struggle with overeating and are trying to lose weight, buffets can be a major diet pitfall. You may think you’re getting a deal by eating at an “all-you-can-eat restaurant” but the potential for calorie overload is staring you in the face.

In the event you’re working towards weight loss, you may do well to avoid buffets altogether. But if this isn’t possible (there’s a buffet meal at your nephew’s wedding or you have to attend an office lunch at the nearby Chinese buffet), then you’ll have to use the following tricks that the boot camp in Portland wants you to try to resist the temptations lining the buffet.

Choose Your Seat Wisely1004517_542092632507209_1327120308_n

As you enter the venue, ask the hostess for a seat as far away from the buffet as possible. Having to walk those extra feet might deter you to some degree.

When possible, sit in a location where you can’t see the food. By sitting in a position where food isn’t visible, you may not think about revisiting the buffet as often. If a distant or out-of-sight seat isn’t available, at least choose to sit with your back facing the food. Not seeing the food may be just has helpful as being far away from it.

Scout Your Options

Research has shown that thin people are more likely to peruse the buffet options before choosing what to put on their plates. Overweight folks are more prone to go down the line and pick and choose as they go. This method makes it hard to say no to each dish.

So as you approach the smorgasbord of food, take your time and walk around to see what foods are available before you start piling it on your plate. As you walk, decide which option looks best before getting in line and choosing your plate. Then, head straight for what you decided on. This way, you’ll be more likely to eat less. Remember—you don’t need to eat three main dishes on top of salad, bread, and dessert! Read More…

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Stretch for Strain – Is Stretching a Thing of the Past?

Thursday October 17, 2013

Many of you reading this article were probably taught the wrong way to stretch in your high school P.E. class or athletic team. If you can remember back that far, you may recall your coach teaching you how to perform either static stretches or ballistic stretches.

To do a static stretch, you get in a stretching position and hold for a certain number of seconds, and then relax. An example would be bending down and touching your toes. For ballistic stretches, get in a stretched position and bounce during the stretch. After stretching each of your major muscles, you’d go on to play your sport. Following your activity, you may have done some cool down stretches at the end of class or practice.

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Even today, some of you may begin your workout sessions with static or ballistic stretches. After all, if you were raised doing certain types of stretches, it’s hard to break old habits. You may think you’re doing what’s best for your muscles, but recent research has shown this type of stretching can lead to injury and hamper your performance. Rather than increase flexibility and warm up your muscles, the wrong type of stretch may even weaken your muscles rather than prepare them for action.

What is the best way to stretch and at what point in your workout should you include stretches? Keep reading to find out what the Calgary boot camp has to say.

Part 1: Warm Up

Stretching cold muscles is never a smart idea. You need to stretch, but not until you’ve done a short cardio warm up first. Depending on the exercise you plan to do, this could be walking or mild jogging for five minutes. This movement will get your muscles loosened and warmed up by increasing the blood flow. Read More…

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The Inside Scoop – Check Out These Secrets to Weight Loss

Monday October 14, 2013

Wonder why you’re not losing weight? Think you’re doing all you can to shed those extra pounds but not seeing the results you want? If you’ve been trying to exercise and watch what you eat and are wondering why the scale isn’t budging, there’s likely a missing link you’re overlooking. Maybe it’s a diet tip you’ve never considered before. Perhaps you’ve been trying too hard and need to reevaluate your strategy.

Read on to find out what the Chino Hills boot camp has to say. You may discover a dieting tip that could resolve your weight loss problem and help your scale tip in the right direction.

Portion Control

ChinoHillsBootcamp

It’s an easy mistake to underestimate the number of calories on your plate. Dieters often think they’re eating fewer calories than they really are. Do your research or download a helpful portion control app to help you determine exactly how many calories you’re consuming.

Use smaller plates to make it look like you’re eating more than you really are. When you see a plate full of food, your mind will tell you it’s enough. This simple trick could save you as many as 500 calories a day.
Look for special plates made for portion control. They have markings that designate areas for your protein, vegetables, and carbs so you won’t overdo it on one food group. (Then don’t eat your kids’ leftovers!)

Social Eating

It’s a proven fact: you eat more when you’re socializing with friends. Think about it. What do you do when you’re on a girl’s night out, at a guy’s game night, or a family gathering? Eat and drink. And you do lots of both. Often it’s mindless eating while you’re sitting around visiting. The food is in front of you, so why not eat it? Because of this, it’s easy to overdo it on the calories at these events.

Rather than planning social events around food, plan a gathering that doesn’t involve food and drinks. Go on a hike, go to a concert, or relax at a park. Meet up after mealtime so you can eat a sensible meal beforehand. Read More…

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5 Benefits to Using Resistance Bands

Friday October 11, 2013

The resistance band is a very useful piece of exercise equipment that’s used in most fitness centers and boot camps today. Using the resistance band in your workouts is a great way to help you increase your range of motion and movement as well as build muscle. They work by making your body work harder on the areas where the bands are attached and by causing tiny muscle tears for your body to repair and build more muscle.

UplandBootCamp1Resistance bands are so versatile that they can be incorporated into virtually any type of fitness training such as cardio, endurance, and strength training to help you get a better, more effective workout, which is why they’re a favorite among boot camps across the U.S. and beyond.

This inexpensive piece of exercise equipment is an excellent solution for those of you who travel a lot and or for anyone who likes to take their boot camp workouts home with them.

Read on to find out why the San Diego boot camp loves them so much.

Easily Adapts to All Fitness Levels

Resistance bands are excellent at getting people from all different fitness levels to challenge themselves in a way that won’t overwhelm them. They come in a variety of resistances like light, medium, and heavy, which allows you to take it easy or give yourself a challenge. You can even double up on your bands to increase the resistance if you find yourself wanting a little more.

Can Be Used With Other Exercise Equipment

Though they work great on their own, you can combine resistance bands with other exercise equipment like weights and dumbbells to give your body a more solid workout (especially if you’re wanting to sculpt and tone, or build muscle). Performing an exercise like a bicep curl with both a resistance band and a dumbbell will deliver the combined benefits of each type of equipment.

Helps With Injury Recovery and Prevention

Even though resistance bands are widely used at fitness centers and boot camps, they were first used in sports medicine for the purpose of injury prevention and recovery. When you’re fitness training, you are ultimately trying to work your isolated muscles and weight machines are won’t always allow for that. When you strengthen your underused muscles, you’re actually helping to prevent injuries in the future.

When you have an injury, resistance bands can help you to heal faster by allowing you to exercise isolated muscles without compromising the areas of your body that are hurt. Exercising the injury-free parts of your body helps you to increase your blood circulation- and that is what’s going to help you speed up your recovery. Read More…

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Unexpected Things That Slow Your Metabolism Way Down

Tuesday October 08, 2013

Trying to lose weight, but can’t seem to shed those last few pounds? It’s a common problem a lot of us have when we start exercising. We see a change in our energy and our stamina for more exercise, but a lot of the time we can’t seem to lose those last pesky pounds.

Nutrition plays a big part in losing weight and exercise plays an even bigger part in burning fat, however it’s your metabolism that’s key. See, every single cell in your body plays a role in energy metabolism, which is the process of turning the food that you eat into energy that keeps your heart beating and your entire body moving. The faster your metabolism is, the more calories you burn.

Just like there are ways to speed up your metabolism such as working out and changing your diet, there are also lots of ways that you could be potentially slowing it down.

Check out what the boot camp in Brea says on the top 4 things to avoid in order to keep your metabolism at its best.

An Inconsistent Eating Schedule breabootcamp

In a study done by the Hebrew University in 2012, lab mice that were fed high fat foods throughout different times of the day gained more weight than mice that ate a similar high fat diet and were fed on a regular schedule. Researchers in the study suspect that eating at the same time everyday trains your body to burn more calories between meals.

Here’s some tips to help you upgrade your eating habits so you can maximize fat burning and keep your hunger in check:

Try eating something every 3 to 4 hours. A lot of people chose to eat three moderate sized meals and one snack, while others prefer to eat four smaller meals a day. It’s up to you to figure out what combination will work best, but timing your meals this way will help to burn fat by preventing excess insulin (the fat storing hormone) production, allowing leptin to help control your appetite and metabolism as well as balance the stress hormone known as cortisol. You should also try to eat at the same time every day, give or take an hour.

Always eat within 45 minutes of finishing a workout. This snack or meal is one of the only ones of the day that should not contain very much fat and should be somewhat higher in carbohydrates. For instance, have a smoothie made with fruit, juice, and protein powder, but not flaxseeds or oil.

Don’t multitask and eat at the same time. Try not to eat while you are doing other things like watching TV, browsing the internet, or working. Focus on enjoying your meal and relaxing while you eat.

Eat the protein on your plate first. One quick tip is to eat whatever protein is on your plate first so you can help to speed the signal to your brain that are full.

Skipping Your Morning Breakfast

When you skip out on breakfast (arguably the most important meal of the day), you not only just set yourself up to overeat at lunch, but you’re actually telling your body to conserve energy and that translates to burning calories more slowly. It’s been said that people who skip their morning breakfast meal are 4.5 times more likely to be obese.

Try to eat within 1 hour of waking. Eating within an hour of waking up is the ideal time to get your breakfast in because you are more likely to overeat when you don’t consume food within the first few hours of daily activity. Read More…

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Bodyweight Ab Exercises that Out Perform Crunches

Thursday October 03, 2013

If you’re still in the school of thought that performing thousands of crunches will yield awesome abs, then you’re over-due for a fitness wake-up call. Burning belly fat and flattening your abs requires much more than your average crunch and even sit-up. What you really need to tighten and tone your abs are multiple-muscle exercises that target every region of your core, which consists of your lower and upper abdominals, obliques, transverse abdominis, and your lower back muscles.

Ready to ditch the crunch? Check out some of these effective bodyweight ab exercises that the boot camp in Stafford wants you to try.

Dumbbell Pushup RowStaffod Boot Camp

This one is a boot camp favorite. Place a pair of dumbbells shoulder-width apart on the floor. Then, grab the handles and position yourself in the starting position. Next, you’ll want to lower your body to the floor and then press back up (just like a pushup). Once you’re back in the original starting position, pull the dumbbell in your left hand up toward the side of your chest. Pause for a second, then go back to the starting position and repeat the process with your right hand. That equals one rep. Remember to prevent your torso from rotating each time you bring up your dumbbell.

Dumbbell Curl to Squat Press

Start by grabbing a pair of dumbbells and let them hang at an arm’s length next to your sides with your palms facing forward. Then, without moving the upper arms, bend the elbows and curl the dumbbells as close to your shoulders as you can. From this point, immediately push your hips back and lower your body into the squat position, until your thighs are at least parallel to floor. To complete this rep, stand up and press the pair of dumbbells over your head. Return to your original starting position.

Resistance Band Bent-Over Row

Resistance bands are a great fitness tool used in many boot camps and fitness centers today. This is because they are really simple to use and extremely effective at working your muscles. Here’s how to do a Bent-Over Row with resistance bands: grab your resistance band and step on it with one foot (for more of a challenge, use both of your feet). Hold your band in each hand at an arm’s length, shoulder length apart, then bend at the hips and and lower your torso until it’s almost parallel to the floor. Your knees should be naturally bent and the lower back arched naturally. Next, you’re going to squeeze your shoulder blades together and pull your band up towards your upper abs. Pause, and then return to your starting position. Read More…

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