Staying Lean Over the Holidays!

October 12th, 2015 by Debbie Martilotta

gallery4Most people gain fat during the end-of-year holiday season. They eat anything and everything in sight. You don’t have to be “most people.” Find out how to start off the New Year lean!

You can either make excuses (we all do this easily enough, especially during the holidays) or you can take positive action. Which one is most likely to happen if you are prepared, have a goal and have a plan?

When you’re prepared, you can still indulge and enjoy your favorite holiday foods without your fitness goals falling apart.

A nutrition program high in fiber is a vital key to any fat loss plan. Fiber helps you to feel full, making it easier to eat fewer calories. In addition, more calories are burned from digesting high fiber foods. Good sources of fiber include lots of veggies and plant materials.

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts.

2 Good fats include: polyunsaturated (especially Omega-3’s), such as those from fish and nuts (especially almonds), as well as monounsaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil. You can also get them from:

  • Sunflower Oil
  • Safflower Oil
  • Flaxseed Oil
  • Walnuts
  • Avocados
  • Almonds

An increase to your protein intake will boost your metabolism and help to maintain your muscle mass, both key ingredients in losing fat and keeping it off.


3 Health Benefits of Strength Training Exercises

October 12th, 2015 by Debbie Martilotta

Fit.

Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.

2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.

3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

There are many other reasons to begin a strength training regimen, both for physical and mental benefit. To get started, Contact Us, and we can customize a plan that works for both you and your schedule.

This article was originally posted on windsoratmaxwellsgreenblog.com