burst-training

Top Ten Other Weight Loss Strategies #3

Believe it or not exercise can contribute to your weight loss struggles!  The wrong kind of exercise or to much of it can make you feel terrible and not allow for the results you want. You see them, (or maybe you are one of them) the people who spend 1-2 hours on the treadmill 5-7 days week and never seem to get any smaller and/or they plateau…sometimes the opposite even happens.  Now that is…

View On WordPress

That "Healthy" Salad Can Stall Fast Fat Loss & Leave You Feeling Miserable

You had a perfectly healthy chicken Caesar salad (hold the croutons) with a bottle of Perrier for lunch.

An hour later, swamped at your office, you’re gassy and bloated. You feel like you’re going to bust out of your jeans, and you’re certain that hot new assistant is starring at your muffin top while he faxes at the copying machine. At the same time you’re hungry, and you know that bag of Pirate’s Booty white aged cheddar on your desk sometimes soothes your stomach.

You’re tempted to write this discomfort off as an upset stomach, but it happens far too frequently.

You could have food sensitivities or other gut-related issues. Symptoms manifest hours or even days after you’ve finished the offending food and include joint pain, fatigue, mental fuzziness, mood swings, skin issues, constipation, diarrhea, congestion, gas, and bloating.

Take control of your digestive problems with these five strategies and never spend another afternoon stuck in the office bathroom or running to Starbucks for a brain-fog relieving grande latte.

  1. Ditch the common culprits. Many so-called healthy foods can trigger food sensitivities that develop over time as you frequently consume these foods. Try an elimination diet. For 21 days, dump the dairy, soy, gluten, corn, peanuts, yeast, sugar, and artificial sweeteners. You will survive and feel fabulous. What’s left to eat? Plenty: raw nuts and seeds, a rainbow of veggies, low-glycemic fruits, and clean, lean protein.
  2. Digest well.  No more mindless eating, dashboard dining, or TV dinners.  Slow the heck down, make time for your meals, put your fork down between bites, and minimize the sparkling water while you’re eating. (Liquids dilute your stomach acids and inhibits protein breakdown.)  You’ll also benefit from a comprehensive digestive enzyme like B.P.P. from Thorne Research.
  3. Search and destroy. Those pesky microbes, yeast, and parasites can extract more calories from your food and stall fast fat loss. Gut bacterial overgrowth also zaps your energy, triggers serious cravings for Sausalito cookies, and sends you running to the bathroom. An integrative health practitioner can help destroy these nasty invaders. In the meantime, garlic can help. If you want to keep your friends and not radiate bad breath, though, use Kyolic Aged Garlic Digestion Formula 102.
  4. Build your defenses.  Most of your immune system exists in your gut. Boost your defenses with a high-quality whey protein (if you’re not dairy sensitive), such as Whey Protein Isolate from Thorne Research. And build gut flora with a probiotic like Bacillus Coagulans, also from Thorne Research.
  5. Cool off. Make an oil change and dump the pro-inflammatory vegetable oils for wild salmon. If you’re not eating cold-water fish three or four times a week, you can get therapeutic benefits to reduce gut and overall inflammation with Omega Plus  from Thorne Research.  Another gut-soothing strategy that makes a perfect mid-afternoon snack: mix freshly ground flaxseed meal with applesauce.

© 2012 JJ Virgin & Associates, Inc. Celebrity Nutrition & Fitness Expert JJ Virgin helps clients lose weight fast by breaking free from food allergies.  She is the bestselling author of Six Weeks to Sleeveless and Sexy, a Huffington Post blogger, creator of the 4X4 Burst Training Workout & co-star of TLC’s Freaky Eaters. Watch for The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days, Dec. 2012. Visit JJ at http://www.jjvirgin.com to get her 3 free training videos on the secrets to achieving fast & lasting fat loss.

The highlight of today’s crisis was what the manager said to the customer when he started cursing him out during checkout.

Manager: “I don’t appreciate the profanity, sir. Please stop.”

D*ckhole: “Oh yeah? What do you consider profane?”

Manager: “I believe I just told you, sir.”

[LOUD OOO-ING IN THE BACKGROUND]

Six Simple Strategies for Fast, Lasting Fat Loss


Summary:

I’m going to share my favorite tips on how to lose weight fast. Moreimportantly, you’re not going to just lose weight; you’re also going to losefat. I’m betting that most of these are things you’ve never heard of, or if you have, you weren’t really sure how to use them most effectively. You will now. This is part one of a two-part series, because I want to make sure you have a toolbox full of tips to help you lose weight fast and break through those weight loss plateaus. You really want to lose weight fast, because the studies show when you lose weight fast, you actually lose more weight and that becomes permanent weight loss!

                       Number one: Eat a protein-rich, substantial breakfast. The research shows that when you eat a substantial breakfast with good quality protein, you eat less overall for the whole day. That’s going to lead me straight into number two, because the next research study shows that when you replace a meal a day with a meal replacement shake, you also lose more weight and keep it off. How do we put those two together for even more power?“ You can put together a substantial protein-rich breakfast and a shake all in one.

                       We’re going to have a protein-rich meal replacement shake. You start with a high-quality protein powder. Then you’re going to put in some healthy fats, like coconut milk or almond milk, and some freshly ground flax seed meal, and add in some slow, low carbs, like some berries and some spinach. Now, all of a sudden, you’ve got the perfect substantial protein-rich meal. Why does that work so well? Well, protein is very satiating and also very thermic. It boosts your metabolism. It’s going to help you feel fuller, longer. When you put protein and fiber together, you slow down stomach emptying. This is critical, because it suppresses a hormone in your stomach called ghrelin. When ghrelin is high, you’re hungry.

                       Fat does a couple different things. If you use coconut milk in your shake, coconut milk has a special type of fat, called MCT, so it’ll actually help you burn more fat. We also know that fat works in the small intestine to tell your brain that you’re full. Then, of course, those slow, low carbs keep a steady, nice supply of glucose going to your brain, so you don’t get cranky and experience that mid-morning doughnut-run crash. There’s number one and two. I put them together.

                       Number three: Don’t go “chowing” down before bed. I’ve actually seen some diet books that tell you to have an evening snack before bed. That couldn’t be more wrong. There was a study that found mice limited to eating during an eight-hour period are healthier than mice that eat freely throughout the day. That was regardless of what they ate. The way you’re going to use this approach is, eat dinner and then shut the kitchen. Lock it down. As one of my clients says, "I locked it down.” I’m like, “Good.” Then you can create a nice fasting time period of twelve to fourteen hours.

                       You don’t want to eat right before bed. You want to create that fasting period. Also, if you eat right before bed and your stomachs full, you keep ghrelin suppressed. You want ghrelin to be high while you’re sleeping, because it triggers the response of growth hormones. Now you’re repairing and rebuilding as you sleep, which is what you should be doing while you’re sleeping, not digesting.

                       Number four: Find the hidden sugars and lower your sugar impact. I’m going to do a couple shout-outs here. We talk about finding the hidden sugars. You know if you’re adding sugar to your coffee, but what you might not think about is, that yogurt you’re having with your coffee or that muffin is loaded with sugar. Quite often it’s loaded with something like fruit juice concentrate, which is the worst sugar of all, because it’s higher in fructose. I get this question all the time: “Well, what about honey? What about agave? They’re natural, right?” I want you to realize that all sugar is natural unless it’s artificial. I’m going to put those over there. We’ll talk about that in a bit.

                       All sugar is natural, and all sugars are really going to do the same thing: Raise insulin, which then tells your body to store fat. All sugar, that is, except for one: Fructose. All sugar is going to turn into glucose, raise blood sugar, and tell your body to store fat except for fructose. It doesn’t do that, which is why we thought it was great. “Hey, it’s great. It doesn’t raise blood sugar.” That’s good and bad. It doesn’t raise blood sugar. But here’s the deal. When you raise blood sugar and raise insulin, you trigger leptin and ghrelin. The whole message to your body when you do that is, “Hey, I’ve eaten. I’m not hungry.”

                       Fructose doesn’t do that. It goes straight to the liver. It doesn’t raise blood sugar. You’re still hungry. You know what it does? Your liver starts making fat. Fruit juice and fruit juice concentrate go straight to your liver. At least fruit has the fiber to slow it down. Fruit juice concentrate and fruit juice are just concentrated fructose and glucose. The glucose now has insulin up; it’s telling your body to store fat. Fructose went to your liver. It’s telling your body to make fat. “Make fat; store fat. Don’t be full. You’re still hungry.” See how problematic that is? We want to watch those hidden sugars.

                       You’re probably fairly sophisticated. You’re listening to this podcast, or you’re watching it, or reading it, so we know that you’re sophisticated, you’ve been paying attention. You may not realize that something could say “No added sugar” and have fruit juice concentrate in it, or that little muffin that says “Healthy morning muffin” has actually got the same amount of sugar as two Hostess cupcakes. It’s really the hidden sugars, the sneaky sugars, which are causing the problems.

                       Don’t think that the answer might be artificial sweeteners, because they’re not. A recent study showed that people that drink a diet soda a day actually have a higher waist circumference than those who drink a regular soda. We know that when you eat sweet, you crave sweet. Artificial sweeteners are three hundred times sweeter than regular sugar is. Also, those artificial sweeteners can feed the bad bacteria in your gut. That makes you extract more calories from the food you eat and store it as fat, and those artificial sweeteners can actually raise insulin. Again, we know that that makes you store fat. One more thing: Whether it’s an artificial sweetener or it’s a sugar, don’t drink the sugar. The soda or juice makes sugar even worse. The only exception is protein shakes, because they’ve got fiber and protein in them. If you’re drinking just straight sugar, it’s going straight in, fast!

                       Number five: Burst to blast fat. I’m going to tell you when I want you to burst the most, but first let me tell you a little bit about what I mean by “bursting.” Bursting, also known as high-intensity interval training is where you can get a great cardio, fat-burning workout in a minute. If you’ve been saying, “I can’t work out, I don’t have enough time,” bursting is for you.

Let’s say you normally go for a walk. Go out. Walk for a couple minutes. Then you’re going to go as hard and fast as you can, whether that’s a sprint, or jog, whatever you can do for thirty to sixty seconds, but no longer, until you’re totally out of breath and then walk it off for twice as long. Do it again, and then walk it off to accumulate four to eight total minutes of bursting in thirty to sixty-second increments.

                       I really want you to do this three days a week. Ideally, do it first thing in the morning when you wake up, on an empty stomach. Just go out there and burst. I’ll tell you what I do. I have an Xiser at home. An Xiser is a nice, little portable stair stepper. You can stumble on in, have your morning espresso, then jump on that Xiser and burst for thirty seconds, then walk around for a minute and burst for thirty seconds. Turn on the morning news, whatever you do in the morning, and just throw that into your morning routine.

                       You didn’t even have to leave the house or get out of your jammies. When you burst in the morning, you’re going to burn off fat-storing enzymes, boost your metabolism, and create this oxygen debt that’s going to help you burn more fat throughout the day. It makes you have to recover more, so your metabolism is raised. It’s a great way to start the day.

                       Last but not least, number six: Vary your calories. You’ve heard of intermittent fasting. A study in The American Journal of Clinical Nutrition found that alternating days of higher-calorie intake with lower-calorie intake – also called “intermittent fasting” – could work just as well as dieting for fat loss. I’m not really a fan of intermittent fasting, because what I see is people pig out and then starve. What I’m going to do is give you a better way to do this, and that is you shouldn’t be eating the same amount of calories every single day. I call it “caloric variability.”

                       The easiest way to do this is, a couple of times a week, just take your higher, starchier carbs – things like quinoa pasta or lentils or black beans or brown rice – and replace them with non-starchy vegetables. That’s an easy way to lower that caloric load, to switch the calories up. For me, it’s not about lowering calories; it’s about shifting things up, just like we have you do in exercise. Your body never really adjusts to what’s going on. It’s not sure what’s coming. If you think about ten thousand years ago, that’s really much more what we were doing.

                       I’ve got more strategies, but this was the start of great tips to put in your toolbox. Here’s the thing. Don’t say, “I’m going to do all of them tomorrow.” Pick one. Start there and then just keep adding them in, whether you need it to help speed up that weight loss, or you want to break through a plateau.

                       If you’d like a free transcript of today’s show, text 58885 and enter FAST, your first name, and your email address. Again, the number is 58885, and you enter FAST, and then put a space, your first name, another space, and your email address.

                       In The Virgin Diet, I have you swap seven foods for three weeks to help you uncover your hidden food intolerances so that you can finally lose the weight and feel better fast. Why wait? Start those three weeks today.

Visit my blog: http://jjvirgin.com/blog/

3

Spring has sprung so to speak…

Went for a interval run today and finally broke through my “wall”. I LOVE running again! I didn’t think it was going to happen this time, for the life of me I couldn’t remember what possessed me to do it last year… 

Then all of a sudden, all there was in the world was the feeling of my feet hitting the pavement, the wind rushing by, my pace matching the music, and the air filling my lungs. When this perfect chain of events occurred, a huge involuntary smile spread across my face, and I thought,

‘Wow, if anybody sees me right now, they must think I’m a damn fool!’

So there I was running down the street grinning like an idiot and I didn’t care…

I made it up to 10 30-60 second bursts (full strength sprints) and only had to come to a full stop three times, to get my heart rate down to a safe range. Each time I head out my intervals are stronger and a few seconds longer…

It’s a slow process, but so very worth it!

youtube

Burst Training- The ideal form of exercise to help you

  • Lose weight
  • Improve muscle tone
  • Increase stamina and endurance
  • Reduce cravings
  • Optimize blood sugar
  • Lower triglycerides
  • Reduce inflammation
  • Save time and money

http://completehealthdallas.com/BurstTraining.html

Dr. Webster’s Free Video Series on creating synergy between Diet, Nutrition and Exercise.
Sign up for his free video series at:
www.completethealthdallas.com

TIME CRUNCH WORKOUTS

10-Minute Workout Ideas:

What if you don’t have 15 minutes? Try these 10-minute workouts:

Workout Option #1
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 10 minutes

Workout Option #2
Swing for 30 seconds
Rest 30 seconds
Repeat for 10 minutes

Workout Option #3
At the top of the minute:
20 Swings, 10 Pushups, rest the remainder of the minute.
20 Swings, 9 Pushups, rest…
and so on down to 20 Swings, 1 Pushup.

No kettlebell? No problem! Try this body-weight circuit that can be done in 10 minutes!

Workout Option #4
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” will take 5 minutes. Repeat twice for 10 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this! Go to our YouTube page for exercise descriptions/videos showing you how to perform many of the above exercises and more!

Workout Option #5
Sprint 30 seconds, rest 30 seconds
Repeat 10 times (10 minutes)
Puke!

5 Minutes (or Less) Workout Ideas:

Have less than 10-15 minutes to train? How about 4-5 minutes? Try these simple 5-minute workouts and see what can be done for the ultimate in minimalism!

Workout Option #1
Reverse Ladder:
Swings x 10
Goblet Squats x 1
Swings x 9
Goblet Squats x 2
Swings x 8
Goblet Squats x 3
Swings x 7
Goblet Squats x 4
Swings x 6
Goblet Squats x 5
Swings x 5
Goblet Squats x 6
Swings x 4
Goblet Squats x 7
Swings x 3
Goblet Squats x 8
Swings x 2
Goblet Squats x 9
Swings x 1
Goblet Squats x 10

This one is a five minutes of brutal butt kicking workout!

Workout Option #2
1.) Body-weight Squat (or Deadlift Variation)
2.) Pull-ups/Chin-ups, Core Rows (Renegade Rows) or Recline Rows
3.) Lunge Variation (Split Squat, Forward Lunge, Lateral Lunge, Reverse Lunge, etc.)
4.) Pushup Variation or Pushup Hold
5.) Side Plank or Plank Hold (Plank Walk-ups, Mountain Climbers or other plank variation of your choice)

Perform each exercise for 30-45 seconds followed by 30-15 seconds of rest (1-minute total time for each exercise with rest). Move to the next exercise. Each “circuit” takes 5 minutes. The possibilities are endless when it comes to different body-weight exercises you can use in a circuit like this!

Workout Option #3
Sprint for 30 seconds, rest 30 seconds
Repeat for 5 minutes

Workout Option #4
Swings for 30 seconds
Rest 30 seconds
Repeat for 5 minutes

Workout Option #5
Swings for 20 seconds
Pushups x 5-6
Rest 30 seconds
Repeat for 5 minutes

Workout Option #7
Countdowns:
10 Body-weight Squats
10 Pushups
9 Body-weight Squats
9 Pushups
8 Body-weight Squats
8 Pushups
And so on until you’re down to 1 Body-weight Squat and 1 Pushup!


Don’t let time be an excuse. You can accomplish a lot in very little time in the comfort of your own home with minimal equipment.

Go Crazy

SOURCE :www.undergroundfitnessrevolution.com Article by Nate & Jessica

I am Super Woman

At least I feel that way right now! I am more sore after just four repetitions of Burst training than when I walk/run a 5K! And it revved up my engines…I have been cleaning the house, writing, and drawing ever since. So much energy!

I am doing this on a trial basis, I’m thinking 3 possibly 4 weeks to see if I notice a difference in fat loss, inches, and such…vs. what I did last month.

Right now, I would say that I definitely think something is happening with my metabolism. I was very chilly earlier in the day, and feeling a bit groggy and lazy. I worked out anyway, and the following 6 hours have been great! I am energetic, warm, and feeling a zest for life (gee sounded a bit like a personal ad there)

I hope I do see a difference, it’s nice to not have to spend so much time on cardio.

5 “healthy” habits that seriously stall your fast fat loss

You’ve diligently followed my clean-plate rule of lean protein, leafy green veggies, high-fiber starches, and some good fat. You’ve done an IGG test to determine your food sensitivities. You even hired a coach to hold you accountable for everything you’re writing in your food journal.

And yet you curse the scales every morning as your number stagnates for the past three weeks.

Seemingly trivial things can highjack your success. Here are five culprits that could stand in your way of your fast fat loss goals.

1.. One sleepless night of tossing and turning can sabotage fast fat loss, drown your energy levels, and leave you devouring a low-fat banana apple muffin with your morning latte.  In 17 of the 23 studies analyzed, a meta-analysis in the journal Obesity found getting too little sleep contributed to weight gain. You should aim for seven to nine hours of high-quality sleep every night to reduce hunger hormones and boost your fat-burning human growth hormone (HGH).

To learn more about how lack of sleep can stall fast fat loss, read my article  “How Losing Sleep Can Pack On Pounds”: http://www.huffingtonpost.com/jj-virgin/sleep-lose-weight_b_901841.html

2.  Drinking water with your meals.  Gulping large glasses of sparkling water with your organic almond-encrusted chicken dilutes stomach acid and impairs digestion.  Otherwise, drink up. When your alarm clock blasts you awake at 7 a.m., have 16 ounces of water. Repeat about an hour before lunch and dinner. And water in the afternoon and before bed can stave off those 3 p.m. cravings for banana nut scones your assistant brought to the office. A 32-ounce Sigg bottle helps you keep track of your water intake and doesn’t inundate your body with toxins like plastic bottles do.

3.  Skipping breakfast.  You’re not really hungry anyway, so skipping a big breakfast for a Frappuccino “lite” saves calories, right? Nope. What it does do is set you up for a Starbucks low-fat apple cinnamon muffin disaster around 10:30 a.m. Breakfast sets your day’s metabolic tone, gives you steady sustained energy, and promotes fast fat loss. A study in the American Journal of Clinical Nutrition showed protein keeps you full and focused far better than toasted fat-free English muffins. So skip the Special K, which will set you up for a rollercoaster blood sugar spike and crash. A protein smoothie with Mediclear-SGS Chocolate and Medibulk (both from Thorne Research and available on my website) and So Delicious unsweetened coconut milk makes a fast, easy way to stay full and full of energy all morning.

4.  Snacking throughout the day.  You hear your coworker (who’s always on Weight Watchers) crunching one of those Nabisco 100 Calorie packs, so you decide it’s time for a mid-afternoon snack too. But every time you nosh, you raise insulin, which stores fat. Constantly nibbling on that doughnut and picking at a low-fat cranberry muffin keeps your insulin levels high and shuts off fat burning.  Aim instead every four to six hours for lean protein, healthy fats, high-fiber starches, and lots of non-starchy veggies.

5.  Overdoing endurance training.  Ever notice those people breathlessly pacing on treadmills don’t look particularly lean, muscular, or healthy? That’s because an hour or more of moderately high-intensity exercise multiple like cycling or jogging can lower testosterone, increase aging, and depress your immune system. Skip the time-killing elliptical machines and aerobics classes for burst training, which raises growth hormone and improves fast fat loss.  Or try my 4 x 4 Workout to fast fat loss in just 15 minutes. Either way, you can dump that time excuse.

Sources:

Blom WA, et al. Effect of a high-protein breakfast on the postprandial ghrelin response. Am J Clin Nutr. 2006 Feb;83(2):211-20.

Patel SR, et al. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008 March; 16(3): 643–653.


© 2012 JJ Virgin & Associates, Inc. Celebrity Nutrition & Fitness Expert JJ Virgin helps clients lose weight fast by breaking free from food allergies.  She is the bestselling author of Six Weeks to Sleeveless and Sexy, a Huffington Post blogger, creator of the 4X4 Burst Training Workout & co-star of TLC’s Freaky Eaters. Visit her at http://www.jjvirgin.com to take the quiz & find out if Your “Healthy” Habits are Making You Tired, Bloated & Age Faster?